How Do You Stay Slim–Survey Results Are In!

Maintaining a healthy lifestyle can be a challenging journey, and if you are like me, you may wonder if your methods are similar to anyone else’s. I am usually curious as to how the average, every day woman achieves her success. Everyone’s bodies are different and various methods work for some and possibly not for others. So, I interviewed a myriad of women on their methods of success to see what has been working for them and how they achieve their goals of a healthy lifestyle.
When I asked the women what their tried and true methods were for controlling their weight, the results were varied. This was to be expected because each body is different in its own unique way. Generally, the women found it helpful to maintain a schedule for meals and exercise. If you have a set schedule of how many meals you can eat per day and how many times you exercise it is easier to keep yourself accountable for maintaining a healthy lifestyle.
When it comes to meal schedules, the majority of the women do not skip meals on a regular basis and usually eat until they are full, but not stuffed. One of the women reported that eating until she almost feels full works for her, because if she eats until she is full, she does not feel well afterwards. We all know the ease of frequenting fast food and traditional restaurants compared to the time consuming process of cooking meals every day and night. I asked these women how often they eat at restaurants or use pre- packaged products when preparing their meals. The results varied from less than once to everyday. Whether it’s a full blown meal, or just a quick salad, having the knowledge of the nutritional content of foods is important if you do choose to buy prepared foods. Some of the women had set strict rules specifying what they allow in their daily diet, and most mentioned elimination of deep fried, processed and fast foods. The frequency of consuming sweets like candy, soda, cookies and ice cream is an important factor in maintaining weight, but it is also where many women struggle because treats bring people so much pleasure! It was satisfying to uncover that nearly all of the women interviewed allowed some sort of treat in their diet at least once a week. Many consider sweets a reward for making healthy decisions and they find that it is important to ensure that the portion size stays relatively small to ensure that all hard work doesn’t go to waste.
When I asked the women what one skill they possessed that they felt kept their weight balanced the answer was almost unanimous—having the will power and self restraint to moderate the portion size of their meals. Practicing self control and moderation is a huge obstacle to tackle, but the end result is very rewarding. Also, every woman reported that she did not keep food records to log her intake. These women do not feel it is necessary to write down all of the details of their diet. They let their bodies be the journal because in the end, it will show the true results.
It was interesting to uncover how dietary habits shift as we age and what special thoughts keep these women on track. It was a general consensus that every woman has felt the need to shift their diet regimen as they got a little older. It was agreed upon that it is increasingly difficult to lose weight, yet easier to gain, which can seem quite intimidating, but compensating with more exercise and watching portion sizes seems to keep a healthy balance with these women.
Maintaining a healthy lifestyle can be made easier by always having a form of encouragement on your mind everyday such as knowing that you can allow yourself to eat whatever you want, as long as it is in moderation. Also, it was found helpful to just listen to your body, because it will usually let you know if something is or is not working for you. It is hard work to maintain a healthy, balanced weight, but combining the correct dietary practices suitable for your body with proper exercise will set you on the path to lifelong health.
Every woman’s body is different and there isn’t a set standard for a healthy lifestyle that works for everyone. “Listening in” on other women’s tried and true methods can be very helpful and encouraging for your own journey. Remember, it is never too late to eat right!

How Do You Stay Slim–Survey Results Are In!

Maintaining a healthy lifestyle can be a challenging journey, and if you are like me, you may wonder if your methods are similar to anyone else’s. I am usually curious as to how the average, every day woman achieves her success. Everyone’s bodies are different and various methods work for some and possibly not for others.  So, I interviewed a myriad of women on their methods of success to see what has been working for them and how they achieve their goals of a healthy lifestyle.

When I asked the women what their tried and true methods were for controlling their weight, the results were varied. This was to be expected because each body is different in its own unique way. Generally, the women found it helpful to maintain a schedule for meals and exercise. If you have a set schedule of how many meals you can eat per day and how many times you exercise it is easier to keep yourself accountable for maintaining a healthy lifestyle.

When it comes to meal schedules, the majority of the women do not skip meals on a regular basis and usually eat until they are full, but not stuffed. One of the women reported that eating until she almost feels full works for her, because if she eats until she is full, she does not feel well afterwards. We all know the ease of frequenting fast food and traditional restaurants compared to the time consuming process of cooking meals every day and night. I asked these women how often they eat at restaurants or use pre- packaged products when preparing their meals. The results varied from less than once to everyday. Whether it’s a full blown meal, or just a quick salad, having the knowledge of the nutritional content of foods is important if you do choose to buy prepared foods. Some of the women had set strict rules specifying what they allow in their daily diet, and most mentioned elimination of deep fried, processed and fast foods. The frequency of consuming sweets like candy, soda, cookies and ice cream is an important factor in maintaining weight, but it is also where many women struggle because treats bring people so much pleasure! It was satisfying to uncover that nearly all of the women interviewed allowed some sort of treat in their diet at least once a week. Many consider sweets a reward for making healthy decisions and they find that it is important to ensure that the portion size stays relatively small to ensure that all hard work doesn’t go to waste.

When I asked the women what one skill they possessed that they felt kept their weight balanced the answer was almost unanimous—having the will power and self restraint to moderate the portion size of their meals. Practicing self control and moderation is a huge obstacle to tackle, but the end result is very rewarding.  Also, every woman reported that she did not keep food records to log her intake. These women do not feel it is necessary to write down all of the details of their diet. They let their bodies be the journal because in the end, it will show the true results.

It was interesting to uncover how dietary habits shift as we age and what special thoughts keep these women on track. It was a general consensus that every woman has felt the need to shift their diet regimen as they got a little older. It was agreed upon that it is increasingly difficult to lose weight, yet easier to gain, which can seem quite intimidating, but compensating with more exercise and watching portion sizes seems to keep a healthy balance with these women.

Maintaining a healthy lifestyle can be made easier by always having a form of encouragement on your mind everyday such as knowing that you can allow yourself to eat whatever you want, as long as it is in moderation. Also, it was found helpful to just listen to your body, because it will usually let you know if something is or is not working for you. It is hard work to maintain a healthy, balanced weight, but combining the correct dietary practices suitable for your body with proper exercise will set you on the path to lifelong health.

Every woman’s body is different and there isn’t a set standard for a healthy lifestyle that works for everyone. “Listening in” on other women’s tried and true methods can be very helpful and encouraging for your own journey. Remember, it is never too late to eat right!

Drink Up in the Winter

It is very important in the cooler seasons to stay hydrated.  Dehydration can decrease your immune system’s power and increases your chances of catching a bug. Make sure to limit the amount of alcohol and sugary drinks in your diet because both lower your body’s ability to fight infections. Alcohol consumption dehydrates your body so if you choose to drink it is important also to drink plenty of water. Another way to get in fluids is by including soup in your diet. Here is a recipe to try.

Mushroom and Squash Winter Soup

Serves 4 to 6

Ingredients

1 small yellow onion, chopped
4 cloves garlic, sliced
1 tablespoon extra-virgin olive oil
1 teaspoon ground turmeric
8 fresh shiitake mushrooms, stemmed and sliced
4 cups low-sodium mushroom, vegetable or chicken broth
1 1/2 cups julienned fresh kale
1 cup cubed butternut squash
2 tablespoons grated fresh ginger
1/8 teaspoon cayenne pepper (optional)
6 thin slices astragalus root (optional)
Juice of 1 fresh lemon
1 teaspoon miso

Method

In a sauce pot over medium-high heat, saute onion and garlic in oil 3 minutes. Add turmeric and mushrooms. Saute 2 minutes. Add broth, kale, squash, ginger, cayenne and astragalus. Bring to a boil, reduce heat, cover and simmer 15 minutes. Remove from heat and let cool slightly, add lemon juice and miso (adding miso when still very hot will diminish its probiotic benefits). Cover and let sit 5 minutes before serving.

Nutrition

Per serving: 90 calories (5 from fat), 0.5 g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g total carbohydrate (6g dietary fiber, 5g sugar), 2g protein

http://wholefoodsmarket.com/recipes/2652

Do you have tricks to make sure you stay hydrated in the winter? Please share them!

Scary GMOs and Monsanto

You’ve probably heard a little about GMOs, genetically modified organisms. In short a GMO is a plant or food item that has been altered genetically to produce a stronger, more resistant, species. The general idea seems harmless enough. Modifying our foods would help farmers grow a better crop requiring less labor; more appealing looking produce and grains for the consumer to purchase; and fewer chemicals used by the growers overall. This sounds pretty good from the outset, but upon closer investigation, you will begin to understand that modifying our foods changes them permanently. They are no longer the same. But yet we are eating them as if they were.

Initially, our bodies can handle the genetically changed foods. The real repercussions of eating GMOs comes later, sometimes generations later when cancer and other detrimental health conditions become more prevalent. And there’s no turning back the clock when the damage is done.

GMOs are a serious business and Monsanto is one of the leaders in the field of biotechnology. Have you ever heard of RoundUp? Maybe you use it in your garden? Guess who else uses RoundUp on the food you ingest everyday? The farmers growing our soy, corn, and other produce. It doesn’t kill the crop, only the weeds, because the crops have been genetically altered to be resistant to RoundUp.

I highly encourage you to take a look at this documentary “Monsanto Documentary” http://www.dirtdoctor.com/Monsanto-Documentary_vq4037.htm. It is a full length movie (almost 2 hrs), but even within the first few minutes you can see how devastating GMOs are and how Monsanto lured the government into believing they were providing a worldwide tool to improve our agriculture and food supply.

Political decisions were made decades ago and are still made today without the consideration of human health. Unfortunately, we can’t rely on the food manufacturers or the government to watch out for our best health interests. As consumers, we should stick to organically grown foods to avoid the GMOs that are in so many of the products at the grocery stores. Your grandkids will thank you!

Let me know your thoughts on the movie.

All Natural Easter Egg Dyes

Spring is a time for colors, and Easter is a time for egg-dying! This Easter, with a little extra preparation your family can make your own non-toxic egg dyes. Why not save your children from the exposure to toxins found in artificial egg dyes?  The permeability of eggshells allows the toxins to get into the hardboiled egg that is later eaten.

All-Natural Easter Egg Dyes

Orange dye: 2 cups water, 2 tbsp distilled vinegar, 2 tbsp paprika

Blue dye: 2 cups water, 2 tbsp distilled vinegar, 1 ½ cup blueberries

Red: pomegranate juice, canned cherries with syrup, beet juice, or raspberries

Pink dye: 2 cups water, 2 tbsp distilled vinegar, 1 cup chopped fresh beets

Green dye: 2 cups water, 2 tbsp distilled vinegar, 1 cup blueberries and 2 tbsp turmeric

Yellow dye: orange or lemon peels, green or chamomile tea, ground saffron or celery seed.

Brown: strong coffee or black tea.

For all dyes, bring dye mixture to a boil, remove from heat and cool and strain liquid into a medium bowl. Submerge 4 to 6 hard-cooked eggs in dye for up to 30 minutes, depending on how deep you want the color to be. Remove from dye and place on a cooling rack to dry and drain. Store in refrigerator until ready to use.

LEAP for Better Health

Food sensitivities can cause pain and inflammation that seem to never end. If you have chronic pain, then you know what I am talking about. Removing the foods from your diet that contain elements that irritate your body might just be the ticket to a better quality of life… the one you used to know. Remember when you used to feel good? Those days are within reach again. Signet Diagnostic Laboratory created a blood test that can detect your reaction to 150 foods and food additives. This is the tool I use to develop a diet that works for you. It’s not like any other diet out there because it’s tailor made for you with information retrieved straight from your own body.

Let me know when you want to feel better. LEAP has worked for hundreds of other people and it can work for you too. What have you got to lose? You have to eat food anyway, right?

LEAP for Better Health.

Colorful Foods Equal Nutritious Foods

The colorful foods I refer to are in fact naturally colored. Food colorings and food dyes don’t fit into this category and may contain toxins. Read the ingredients label on packaged foods for dyes, and stay away from these. At the grocery, get your nutrient-rich, colorful items from in-season fruits and vegetables. In-season foods taste better and contain more nutrition. Recharge your diet with nutrient-rich, naturally bright-colored foods: bright orange, yellow, green, purple, and red. The brighter a vegetable, the more nutrient-packed! Check out your farmer’s market for the best selection.

Try out this recipe from www.westbrae.com and taste the “nutritious” rainbow.

            Zesty Corn Salad with Orzo

            Serves 4

1/4 cup mild or medium salsa
1 tablespoon fresh cilantro, snipped
1 tablespoon lime juice
1/4 teaspoon ground cumin
2 cups cooked orzo
1 can Westbrae Natural Golden Corn
1/2 cup sweet red peppers, chopped
1/3 cup scallions, chopped

To make dressing: Combine salsa, cilantro, lime juice and cumin. To assemble salad: Combine orzo, corn, peppers and scallions. Mix in dressing. Chill until ready to serve.

Add Color to Your Diet

It’s National Nutrition Month and the theme this year is “Eat Right with Color”. This emphasis on color is not to beautify your plate, but to boost the nutrient content. Colorful foods give great benefit to our bodies. The elements that give foods their color are important micronutrients that are often antioxidants helping us reduce our risk for cancer.

Do a quick color check when you sit down to eat next time. How many colors are represented? Bright oranges, greens, yellows, blues, purples, reds and even white can indicate a healthy food. The more colors, the better.

Here is a quick article from the American Dietetic Association with a color guide listing a rainbow of foods and their benefits. http://www.eatright.org/Media/content.aspx?id=6442462270.

Not only are colorful foods pleasing to the eye, but they are pleasing to the whole body. Get the most from your food by buying a rainbow of fresh produce each week. Challenge yourself to purchase at least 5 colors each trip to the store or farmer’s market.

What’s in your cart?

Magnesium, Another Nutrient to Watch For

No one has been talking about magnesium lately, but maybe they should be. It is one of the minerals we need the most of each day and many people aren’t getting enough. Why? Here are a few reasons. We simply don’t eat enough magnesium rich foods, its absorption is being blocked by another nutrient or our medication is interfering with absorption.

This was a headline from yesterday– “FDA Warns GERD Drugs May Deplete Magnesium”. Proton Pump Inhibitors (PPIs) like Prilosec, Prevacid, Acephix, Protonix, Nexium, and Zegerid are often prescribed to reduce pain for reflux or stomach ulcer sufferers. In the meantime, if taken for a long period of time (more than a year), the new research is showing they can disrupt the body’s circulating magnesium. Low magnesium levels can lead to muscle spasms and twitching because it upsets the nervous system. Here’s a link to an article in the LA Times:

http://www.latimes.com/health/boostershots/la-heb-fda-magnesium-20110303,0,6752609.story.

We need magnesium for muscle contractions, energy production and to improve bone density. It helps us alleviate muscle cramping too. Without adequate magnesium, we cannot absorb the calcium we need. Most foods that we consider to be magnesium rich sources are not that high in magnesium. But here they are: nuts, seeds, legumes, leafy greens, and whole grains.

Are you getting enough magnesium in your diet?

Boosting Fruit

As you may know, it is very important to eat fruit everyday. Why? Because there are vital nutrients embedded in these natural foods. Beyond vitamins and minerals, there are phytochemicals of various kinds some of which we have no names for yet. These cannot be duplicated in supplement form despite what companies want you to believe. Real food is always best.

Are you looking for ways to boost your fruit intake to meet the recommended 2 servings per day? I’ve compiled some ideas to help you get started, but I’m sure you can be creative and think of many others.

Fruit salad, Waldorf salad, baked apple, peanut butter and apple or banana, fruit smoothie, pear and cheese, fruit slices with yogurt dip, dried fruit, juicing, cranberries on green salad, natural fruit syrup, spinach strawberry salad, homemade applesauce, pineapple on lowfat chocolate ice cream, fruit kabobs, berries on cereal, frozen fruit as ice cubes in water, fruit salsa (ex. mango), or apricot or blueberry soup.

Remember serving sizes are small…about the size of a tennis ball for a whole piece of fruit, like an apple or peach; about 10-15 grapes; 1/2 cup of applesauce; or 1/4 cup of dried fruit.

What’s your favorite way to eat fruit?