A little Piece of Sunshine

12-Week Fitness Challenge

July 16, 2012

Get Fit! Get Strong! Get Healthy!

We are starting our 12-week fitness challenge on Monday, July 30th. If you are interested in joining us, please click on this link fitness challenge to register. Email completed forms to christy@alittlepieceofsunshine.com. If you are unable to print the form and scan it to send it back, simply email me with your answers to the questions and type your name at the end to sign your registration!

Throughout the 12 weeks, I will provide daily exercises, nutrition plans, and other tips and tricks to put you well on your way to a healthier you! We’re excited to be embarking on this healthy journey with you!

This Is Your Brain On Sugar: Study in Rats Shows High-Fructose Diet Sabotages Learning, Memory

May 17, 2012

A new UCLA rat study is the first to show how a diet steadily high in fructose slows the brain, hampering memory and learning — and how omega-3 fatty acids can counteract the disruption. The peer-reviewedJournal of Physiology publishes the findings in its May 15 edition.

“Our findings illustrate that what you eat affects how you think,” said Fernando Gomez-Pinilla, a professor of neurosurgery at the David Geffen School of Medicine at UCLA and a professor of integrative biology and physiology in the UCLA College of Letters and Science. “Eating a high-fructose diet over the long term alters your brain’s ability to learn and remember information. But adding omega-3 fatty acids to your meals can help minimize the damage.”

While earlier research has revealed how fructose harms the body through its role in diabetes, obesity and fatty liver, this study is the first to uncover how the sweetener influences the brain.

The UCLA team zeroed in on high-fructose corn syrup, an inexpensive liquid six times sweeter than cane sugar, that is commonly added to processed foods, including soft drinks, condiments, applesauce and baby food. The average American consumes more than 40 pounds of high-fructose corn syrup per year, according to the U.S. Department of Agriculture. “We’re not talking about naturally occurring fructose in fruits, which also contain important antioxidants,” explained Gomez-Pinilla, who is also a member of UCLA’s Brain Research Institute and Brain Injury Research Center. “We’re concerned about high-fructose corn syrup that is added to manufactured food products as a sweetener and preservative.”

Gomez-Pinilla and study co-author Rahul Agrawal, a UCLA visiting postdoctoral fellow from India, studied two groups of rats that each consumed a fructose solution as drinking water for six weeks. The second group also received omega-3 fatty acids in the form of flaxseed oil and docosahexaenoic acid (DHA), which protects against damage to the synapses — the chemical connections between brain cells that enable memory and learning.

“DHA is essential for synaptic function — brain cells’ ability to transmit signals to one another,” Gomez-Pinilla said. “This is the mechanism that makes learning and memory possible. Our bodies can’t produce enough DHA, so it must be supplemented through our diet.”

The animals were fed standard rat chow and trained on a maze twice daily for five days before starting the experimental diet. The UCLA team tested how well the rats were able to navigate the maze, which contained numerous holes but only one exit. The scientists placed visual landmarks in the maze to help the rats learn and remember the way.

Six weeks later, the researchers tested the rats’ ability to recall the route and escape the maze. What they saw surprised them.

“The second group of rats navigated the maze much faster than the rats that did not receive omega-3 fatty acids,” Gomez-Pinilla said. “The DHA-deprived animals were slower, and their brains showed a decline in synaptic activity. Their brain cells had trouble signaling each other, disrupting the rats’ ability to think clearly and recall the route they’d learned six weeks earlier.”

The DHA-deprived rats also developed signs of resistance to insulin, a hormone that controls blood sugar and regulates synaptic function in the brain. A closer look at the rats’ brain tissue suggested that insulin had lost much of its power to influence the brain cells.

“Because insulin can penetrate the blood-brain barrier, the hormone may signal neurons to trigger reactions that disrupt learning and cause memory loss,” Gomez-Pinilla said.

He suspects that fructose is the culprit behind the DHA-deficient rats’ brain dysfunction. Eating too much fructose could block insulin’s ability to regulate how cells use and store sugar for the energy required for processing thoughts and emotions.

“Insulin is important in the body for controlling blood sugar, but it may play a different role in the brain, where insulin appears to disturb memory and learning,” he said. “Our study shows that a high-fructose diet harms the brain as well as the body. This is something new.”

Gomez-Pinilla, a native of Chile and an exercise enthusiast who practices what he preaches, advises people to keep fructose intake to a minimum and swap sugary desserts for fresh berries and Greek yogurt, which he keeps within arm’s reach in a small refrigerator in his office. An occasional bar of dark chocolate that hasn’t been processed with a lot of extra sweetener is fine too, he said.

Still planning to throw caution to the wind and indulge in a hot-fudge sundae? Then also eat foods rich in omega-3 fatty acids, like salmon, walnuts and flaxseeds, or take a daily DHA capsule. Gomez-Pinilla recommends one gram of DHA per day.

“Our findings suggest that consuming DHA regularly protects the brain against fructose’s harmful effects,” said Gomez-Pinilla. “It’s like saving money in the bank. You want to build a reserve for your brain to tap when it requires extra fuel to fight off future diseases.”

The UCLA study was funded by the National Institute of Neurological Disorders and Stroke. Gomez-Pinilla’s lab will next examine the role of diet in recovery from brain trauma.

Via Science Daily

Drug-Free Fertility

May 16, 2012

For some couples, getting pregnant is as easy as deciding what to have for dinner. But others need a little boost. So if you want to maximize your chances, there are simple steps you can take to help set the stage. While you should consult with your doctor if you’re having fertility concerns, these are five natural fertility boosters you can try while you’re trying to conceive:

1. Tend to your teeth. The eyes may be the windows to the soul, but the mouth may tell the tale of your fertility. Women with periodontal disease (characterized by inflamed gums that bleed easily) took two months longer to get pregnant than women without periodontal disease, according to a recent study from the University of Western Australia. The good news? It’s a problem that’s easy to prevent and treat, says green dentist and KIWI contributing editor Fred Pockrass, D.D.S. Brush, floss, and rinse with a natural antibacterial mouthwash daily. See your dentist at least twice a year for cleanings and more frequently if you do have signs of periodontal disease and are trying to get pregnant, says Pockrass.

2. Strike a pose: It’s no secret that practicing yoga can help reduce overall stress. But did you know that certain yoga poses may help boost fertility? “Yoga can calm and release the tension in the pelvic region, which brings increased blood flow to reproductive organs,” says Jasmine Kaloudis, a certified yoga instructor in Philadelphia. The stress reduction and increased circulation to the pelvis both can play a part in balancing hormonal levels, which is beneficial for fertility. When prepping for pregnancy, Kaloudis recommends doing a few poses for 15 minutes every day:

LEGS UP A WALL: Lie on the floor with your arms resting beside you, legs stretched up along a wall, backside pressed against the wall. Hold for at least 5 minutes. To end the pose, roll slowly onto your side, curl into the fetal position, and sit up slowly.
RECLINING GODDESS POSE: Using pillows or blankets, make a nest on the floor so that when you lie down on your back, you’re on a gentle sloping ramp where your head is highest, then heart, and pelvis on the ground. Lift both knees up, bringing your feet toward your pelvis on the floor. Let your knees fall open to either side, and press the bottoms of your feet together. Breathe deeply. Remain in the pose for at least 5 minutes.
BUTTERFLY POSE: Sit comfortably on a rug or yoga mat. Draw your heels together in front of your pubic bone, allowing your knees to open outward. Hold your feet with your hands covering your toes. Stay here for a few breaths. Then inhale, look up, and draw your shoulders back and chest up. Exhale, then drop your chin toward your chest, lower your head toward your feet, and arch your upper spine. Take several more breaths.

3. Add acupuncture: This ancient Chinese practice is based on the idea that bodily functions are regulated by the flow of vital energy (called chi), functions that can become imbalanced by everyday life and need correcting. “In fertility treatment, it’s thought that inserting needles at specific points on the body may increase blood flow to the uterus, relax the cervix, and inhibit stress hormones that can make it more difficult for an embryo to implant,” says Eric Manheimer of the Center for Integrative Medicine at the University of Maryland School of Medicine. Manheimer led a study that found that pregnancy rates among women undergoing IVF were boosted by 65 percent when combined with acupuncture. In fact, a single session of acupuncture was shown to increase the chances of pregnancy in women undergoing infertility treatments, says Elizabeth Trattner, a doctor of Chinese medicine and an integrative health care practitioner in Miami Beach, Florida. And the benefits of acupuncture don’t just extend to those undergoing infertility treatments. “I have seen firsthand how patients can become pregnant with the assistance of acupuncture,” says Trattner. “It can be as simple as a patient’s periods becoming more regular,” she says. Because Chinese medicine is based on the individual, there’s not a one-size-fits-all in terms of treatment, but in general, women seeking to increase fertility should receive acupuncture treatments at least twice a month, says Trattner. Some insurance companies will cover acupuncture, so when you ask the practitioner if she has experience treating fertility issues, also ask if she accepts insurance. Find a certified acupuncturist near you at nccaom.org.

4. Opt for herbs. Before jumping into the world of Chinese herbs, a note of caution: Don’t go it alone. Just like acupuncture is tailored to a person’s individual needs, so is the practice of herbal medicine, says Juliette Aiyana, a licensed acupuncturist and trained herbalist, and owner of Aiyana Acupuncture & Chinese Herbs in New York City. Chinese herbalists look at infertility as patterns of energetic disharmony in the body, so treatment is based on an individual’s own pattern of energy disharmony, says Aiyana. Find a Chinese herbalist experienced in fertility needs by searching for an acupuncturist (most are also certified in Chinese herbs, says Aiyana), at nccaom.org. Remedies your herbalist may prescribe:

GOJI BERRIES are believed to aid fertility by increasing blood flow and chi to reproductive organs.
MACA ROOT is a South American herb known to boost hormones.
RED RASPBERRY TEA helps remove blood stagnation (one symptom of this is cramping during your periods), which blocks the chi and blood to the uterus and hinders conception.
CHASTEBERRY moves chi and blood to help regulate menstrual cycles and increase the chances of conceiving.
SHANYAO is a kind of Chinese wild yam that helps thicken and strengthen the uterine lining.

5. Indulge in antioxidants: Eating for your baby before there’s a baby may be a key to optimal fertility, according to research. Seventy-nine percent of infertile couples had a lower-than-average intake of foods high in antioxidants, foods like fruits and vegetables, found researchers from Harvard Medical School and Beth Israel Deaconess Medical Center. “This could be the body’s own wisdom,” says Aiyana. “Antioxidants help us clean out the environmental toxins we breathe in and eat; when a body’s ripe with toxins, it’s not a friendly environment for pregnancy,” she says. Help your body deal with toxins by eating whole, organic foods as much as possible, says Aiyana, particularly ones rich in iron, folic acid, calcium, and vitamin D. Many doctors also recommend that women trying to conceive start taking prenatal vitamins as an additional way to get these nutrients.

via Kiwimagazine.com

Are Whole Eggs or Egg Whites Better for You?

May 2, 2012

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author - The Truth About 6-Pack Abs

I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.

Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this…

“because I thought the egg yolks were terrible for you…that’s where all the nasty fat and cholesterol is”.

And I replied something along the lines of… “you mean that’s where all of the nutrition is!”

This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, theYOLK IS THE HEALTHIEST PART OF THE EGG! It’s a shame at how many restaurants you can walk into these days and see that the “healthy” breakfast menu always has egg white items instead of whole eggs. Are we really still in the “fat-phobic” 80′s?

By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients… it’s not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolks.

Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).

And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg…

“But I heard that whole eggs will skyrocket my cholesterol through the roof”

No, this is FALSE!

First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it’s internal production of cholesterol to balance things out.

On the other hand, if you don’t eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.

And here’s where it gets even more interesting…

There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

And 3rd… high cholesterol is NOT a disease! Heart disease is a disease…but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions… it is DEAD WRONG to try to “lower your cholesterol” just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.

If you’re interested in this topic of cholesterol specifically, I have another article listed at the bottom of this page about why trying to attack cholesterol is a mistake, and what the REAL deadly risk factors actually are.

In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.

To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study. However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.

So I hope we’ve established that whole eggs are not some evil food that will wreck your body… instead whole eggs are FAR superior to egg whites.

But what about the extra calories in the yolks?

This is actually a non-issue and here’s why… even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume. Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall. In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!

Also, your normal supermarket eggs coming from mass factory farming just don’t compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet. Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level. On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.

I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.

Most people don’t realize that there’s a major difference because they’ve never bought real eggs from healthy chickens… The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids… and just a healthier egg in general.

This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy. It’s a DRASTIC difference in the nutrition that you get from the egg.

So next time a health or fitness professional tells you that egg whites are superior (because of their “fat-phobic” mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.

And can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk… If you want real taste and real health benefits, we’d all be better off eating ALL of our eggs with the delicious nutrient-dense yolks.

After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites? NOT A CHANCE! They intuitively knew that all of the nutrition was found in the yolks. But our modern society has been brainwashed with misinformation about fats and cholesterol.

Another interesting study about eggs…

I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts. The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight.

It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

Oh, one last thing I almost forgot… I personally eat 4 whole eggs almost every day with breakfast, and I maintain single-digit bodyfat most of the year.

Enjoy your eggs and get a leaner body!

via The truth about abs

9 Gluten-Free Living on a Budget Tips

April 25, 2012

1. This, you know already. Buy pantry items on sale. Beans. Rice. Canned tomatoes. Canned pumpkin. Gluten-free pasta. Stock up when you can. And buy in bulk.

2. Eat more vegetarian and vegan meals. Cut down on meat and browse my Vegetarian and Vegan Index for some budget-friendly inspiration. My Sweet Potato Black Bean Enchiladas are super popular- and muy delicioso. Not to mention my Vegetarian Shepherd’s Pie and the all-time classic comfort food Baked Mac + Cheese (I even have a vegan version: The Best Vegan Mac + Cheese, my personal favorite). Vegetarian can also be sexy- try my Vegetarian Putanesca on for size. Shop at the Farmers’ market for seasonal inspiration and budget friendly prices.

3. Make your own snacks instead of buying pre-packaged. You can make twice as much hummus for less than half the price. Try my Jalapeno Lime Hummus recipe, or classic Hummus Tahini. Make your own snack chips out of stale corn tortillas and brown rice tortillas- here’s how to make your own chips. Easy. Make your own pesto, too. And if basil is outrageously expensive- try cilantro, parsley and mint. It makes a wonderful pesto with pecans (cheaper than pine nuts).

4. Use more potatoes. They’re amazingly versatile. You can make a soul warming- and filling- soup Potato Leek Soup for very little investment. You can make a baked Idaho potato- or a sweet potato- the center of a meal rather than a side dish. Top it with a scoop of leftover Santa Fe Chicken Chili, or veggies like my Balsamic Roasted Veggie Smothered Potato. Top a baked sweet potato with my Melted Peppers and Dags. Easy and cheap. Buy them at your local Farmers Market.

5. Eat breakfast for dinner (this was my old too-tired-to-cook trick when the kids were little). Make an 1-2-3 omelette with eggs and left over blue corn chips and call it a Blue Chip Fritatta. Make pancakes. Or Pumpkin Waffles. Or a simple Fried Egg and Pesto on Toast. Bake up a spaghetti quiche-pie with leftover pasta and veggies and call it an Autumn Pasta Fritatta. Find more brunch, quiche and egg recipes here.

6. Pasta is goddess sent. Even though gluten-free pasta runs a tad more expensive than regular old grocery store spaghetti, you can often buy in bulk and save. Ask your grocer for a case discount. My favorite family style pasta recipes are my Italian Meatballs and Spaghetti, and easy Italian Ragu, my almost retro Tuna and Artichoke Pasta, my Jazzed Up Turkey Tetrazzini- with, you guessed it, leftover turkey. My Penne Arrabiata is so easy- with diced tomatoes and green chiles.

7. Make soup. I’m tellin’ ya, a pot of soup can save you. And if you make it a slow cooker, you save energy costs (I read somewhere that using a slow cooker to make a meal uses the same amount of energy as a light bulb). I have lots of soups, stews and chili recipes in my archives because they’re a personal favorite. We’re big on soup. Mulligatawny is good enough for company (and it won’t break the budget). My Big Easy Chili is just that. Easy, And pretty cheap- if you buy the beans on sale. Use leftover chicken and make my Roasted Corn Chowder with Chicken and Cilantro. Hardly a sacrifice. Browse more soup recipes here.

8. Make your own broth- don’t bother buying expensive gluten-free broths. Make your own with water. Fill a pot. Toss in some old celery sticks that have been hanging around, a couple of bendy carrots, a piece of onion, some garlic and a shake of herbs. Sea salt. Cover. Simmer. Strain. Boom. Broth. And you know what’s in it.

9. Remix leftovers. Don’t just reheat leftovers in the microwave. Get creative with leftover rice, quinoa, stews and chili. Combine leftover veggies and chicken for soup. Throw in leftover salad greens. Toss in some carrots. Add a scoop of rice. Save leftover chili (like my Two Artists Chili) and bake it with rice the next day for a fabulous Baked Chili Casserole (pictured above). Make a fabulous Brown Sugar Meatloaf and smashed potatoes and the next day turn leftovers into a tasty pie (see below for recipes). Make a potato soup into a fish chowder the next day by adding a can of wild salmon and some frozen corn. Use leftover rice and chicken and add some garlic and frozen spinach to make my Chicken Spinach Rice Bake. And of course- the obvious favorite around here- make Mexican. Use leftover chicken, beef or turkey to make enchiladas.

For recipes and to read more: Gluttenfreegoddess.com

Want to lose weight? Quit dieting!

April 16, 2012

Millions of Americans go on diets each year with the intention of losing weight. Most of the time, these diets fail. Diets just don’t work for the long term. Sure, you might initially lose weight, but eventually you’ll hit a plateau and then what? Also, how long can you count points, count calories, or eat strange food combinations in the hopes of losing weight and getting in great shape? This just doesn’t work for the long term. So, do you want to know what does work?

It’s simple actually. You must eat healthy foods 80-90% of the time. Period. That’s it! Eat healthy and you will lose weight and keep it off. So what does this mean exactly? This means no dieting. It means consciously stocking your cupboards and refrigerator with healthy, whole foods that are good for your body. This means not eating anything processed or with added fats or sugars.

You must adopt a healthy, clean-eating lifestyle and maintain this for life. It is the only way. Sure, you might lose weight initially through dieting, but can you really keep it up for the rest of your life? Once you go back to your regular eating habits, you will inevitably gain back whatever you’ve lost. You must make positive, lasting lifestyle changes.

Here are some easy ways to adopt healthy eating habits for life:

1. Quit buying junk food.

If it’s not in your kitchen, than you can’t eat it. So, throw away (or give away) any junk food that you currently have in your house. This includes chips, cookies, candy, ice cream, frozen meals, and anything made with sugar or white flour. Anything that contains preservatives or has more than a few ingredients listed is probably not very healthy. Get rid of all of it. Most of us eat mindlessly. If it’s in the house, then it’s fair game for an eating frenzy. Even I can’t resist the lure of a big bag of salt ‘n vinegar potato chips or freshly baked chocolate brownies. So, get rid of it!

2. Plan ahead.

Plan your meals for the day, so that you know exactly what you will be eating. Fill your day with plenty of whole grains, fruits and vegetables and lean protein. Plan on fueling your body every 3-4 hours. Eat healthy snacks, such as almonds, fruit, Greek yogurt and cottage cheese. Also, don’t forget to drink plenty of water. Be sure to drink at least eight 8-oz glasses of water each day.

3. Shop the perimeter.

Healthy, unprocessed foods are located in the perimeter of the grocery store. You should find most of your foods for the day here. Stock up on healthy fruits and vegetables in a varieties of colors. Buy lean meats and proteins, such as chicken breast, fish, turkey breast, tuna and egg whites. If you are not sensitive to dairy products you can add skim milk, low fat cheeses, Greek yogurt and low fat cottage cheese.

4. Bake, grill, or cook with olive oil.

Include protein with each meal. You should bake, grill, or cook your meat in heart-healthy olive oil. There is no reason to skimp on taste when eating healthy. A great source for delicious, healthy meals is Clean Eating Magazine. Here you will find many wonderful recipes to tempt your tastebuds and satisfy your cravings.

5. Have a crave meal.

If you’ve been eating consciously and healthily all week, then it’s perfectly fine to reward yourself with a crave meal. A lot of times people feel that they failed their diets when they fall off the wagon and eat a cookie or a whole bag of chips. Then they often ditch their diets completely, thinking it is just too hard being so restrictive. And they’re right. Being super-restrictive with your meals is no fun. When you are not allowed to eat certain foods, it almost makes them that much more appealing. So, once a week, plan on having a crave meal where you eat whatever you want. This will not only keep you sane, but you don’t have to worry about not being able to go out to dinner or eat anything at the next party. As long as you are eating healthy the majority of the time, it won’t make any difference.

Christy Burke

Christy is a freelance graphic designer, full-time mommy, positive thinker and part-time blogger.

6 FOOD DAY PRINCIPLES

April 6, 2012

Reduce diet-related disease by promoting healthy food

The foods we enjoy should promote, not undermine, our good health. Most Americans feast on salty, overly processed packaged foods; high-calorie sugary drinks that pack on pounds and rot teeth; and fast-food meals made of white bread, fatty factory-farmed meat, French fries, and more soda still. Such junky diets promote obesity and tooth decay, as well as diabetes, heart attacks, strokes, and cancer. As many as several hundred thousand Americans die prematurely every year due to what we eat, with medical costs running well over $100 billion.

Some facts:

Two-thirds of American adults and one-third of children are overweight or obese.
A healthy diet can lower blood pressure, cholesterol levels, blood sugar, and prevent everything from tooth decay and obesity to heart disease, stroke, diabetes, and cancer.
Americans now spend well over $30 billion a year just on drugs to treat heart disease and high blood pressure. Heart surgery costs another $25 billion.
Cutting sodium (mostly from salt) consumption in half could save upwards of 100,000 lives per year.
Eating a diet rich in fruits, vegetables, and whole grains, and very low in saturated fat and cholesterol, can be highly effective in treating heart disease.

It’s time to eat real! As health experts now recognize, the best diets consist largely of vegetables, fruit, beans, and whole grains, along with some seafood, low-fat dairy products, and poultry. That kind of diet has lots of fiber, vitamins, and minerals, but little sodium and saturated and trans fats. Whether the cuisine is classic Mediterranean, Asian, vegetarian, or American, healthy diets could lead to longer, healthier, happier lives for almost everyone.

Moreover, diet can even be an extremely effective and delicious way to treat diabetes, high blood pressure, and heart disease. Indeed, a low-fat, almost-vegetarian diet can actually reverse heart disease, stripping away the gunk that injures arteries, and treat type 2 diabetes. Also, consuming less sodium (mostly from salt) and more fruits and vegetables helps keep blood vessels supple and blood pressure down. Surely, a really healthful diet—from salads to low-sodium lentil soup to whole wheat pasta primavera—is far more enjoyable and cheaper than undergoing surgery to have an artery reamed out or replaced.

Ordinary sugar and high-fructose corn syrup make up one-sixth of the average American’s calorie intake. Half of all added sugars come to us in the form of “liquid candy”: soft drinks, fruit drinks, sports drinks, and iced teas. And it is those sugary drinks that pose the biggest risk of weight gain, because they don’t seem to curb appetite as much as do solid foods. In fact, the one food or beverage that has been demonstrated to promote weight gain is non-diet soft drinks.

Each of us needs to make an effort to choose a healthy diet, even though that might mean changing life-long eating habits. Many of today’s adults grew up watching junk-food commercials and eating fatty, salty meals at fast-food restaurants. Back then, few people were talking about good nutrition. In the process, many people did not learn how to cook, other than putting a box into the microwave oven. Now, the medical community, the federal government, and even large parts of the food industry agree that we’ve got to go down a different road. While changing our eating habits may be momentarily jarring, a smaller waistline, healthier arteries, and greater vitality are worth the effort.

So it’s time to cut out (or down on) the junk and replace it with the good stuff:

Plan snacks and meals around fruits, vegetables, whole grains, low-fat milk and yogurt, fish, and lean poultry. Use one of those cookbooks on your shelf to try out a new, healthy recipe. If you fill up on the good stuff, you won’t be tempted so much by the bad.
At the grocery store, switch from whole or 2% milk to 1% or fat-free, and switch from white bread and white rice to whole wheat bread and brown rice. Tap water, seltzer water, flavored unsweetened water, and even diet sodas are better for you than sugary soft drinks. Use Nutrition Facts labels to help you choose healthier packaged-food products—but you’d be best off skipping whole aisles of the supermarket.
At restaurants, don’t be tempted by the huge portions. Share an entrée with a friend, ask the server to wrap up half for lunch tomorrow, skip dessert…or eat at home! Thanks to new laws, calorie labeling has come to fast food and other chain restaurants in some locales and will be going nationwide in 2012—that should be a big help when choosing what to order.
And, don’t forget to exercise, starting with pushing away the plate when you’re full!

While we can choose healthier diets on our own, doing so would be a lot easier if we got more help from government health agencies and companies. The Federal Trade Commission should be stopping deceptive advertisements, and the Food and Drug Administration should be stopping deceptive labels. The FDA should also require simplified nutrition information on the fronts of food packages, limit sodium in packaged foods, and get artificial trans fat—gram for gram, the most harmful kind of fat—totally out of food.

Some food manufacturers are, if only hesitantly, getting on the nutrition bandwagon. Campbell, Frito-Lay, General Mills, and other companies are getting rid of trans fat and lowering sodium. Whole grains are getting a bit easier to find in the bread, pasta, and rice aisles. But there’s a long way to go, and a lot of the less-harmful processed foods still are made with dyes, white flour, and plenty of sugar.

Every employer should make sure that the foods in the cafeteria and vending machines are healthy. A few employers, such as the huge Cleveland Clinic, are removing sodas and other junk foods from their vending machines and cafeterias, posting calorie information in cafeterias, and providing space for a weekly farmers market. Health insurance companies should encourage doctors to inform heart patients that a healthy diet and more exercise are often the smartest way to treat heart disease. And health departments at all levels of government should mount community-wide campaigns aimed at reducing consumption of soft drinks, meat, and cheese; increasing consumption of fresh fruits and vegetables; and consuming fewer salty foods.

via foodday.org

No more excuses! Get moving today!

March 21, 2012

We’re already three months into 2012. I know many of you have made your annual fitness resolutions at the start of the new year, vowing to work out, eat healthy, and get in shape. Well, the time has come to check your progress. So, how are you doing? If you’re not where you would like to be on a fitness level right now, then maybe you should take a look at what is preventing you from getting into great shape.

“I’m too old to keep up!”

How often do you think to yourself, I’m too old to start a fitness program. I’ll never look as good as those 20-somethings. I’ll never be able to wear a bikini again at this age. Sound familiar? Well, the perfect age to start a fitness program is whatever age you are at right now! Age ain’t nothin’ but a number! Sure, as we age our metabolism begins to slow down. But, just four 35-minutes sessions of intense exercise per week is all you need to kickstart that metabolism into high gear. If you stick to any program for three months, you will see definitive results. Don’t let your age deter you from hitting the gym. It’s true that the younger bunch might be able to perform better in the gym at first. But stick with it, and before you know it you’ll be keeping right up with them. So get moving!

“I just don’t have time to work out.”

With kids to take care of, cleaning to do, a job to attend to, and an endless to-do list, who has the time to work out? You! That’s who! We all have the same 24 hours in a day. Devoting as little as 35 minutes a day for four days a week is a great start towards a healthier you! Think of it as a very small investment in your future that will pay off in big ways. Getting healthy and fit now is key in helping to prevent many illnesses and diseases. So, plan to be fit. It’s important, so it has to be penciled in somewhere. So get up a half hour early, so that you can work out. Hit the gym on the way home from work or even during your lunch hour. Make fitness a family affair by taking a walk or going on a bike ride together after dinner. Getting into shape does not take as much time as you might think. Again, the important thing is to get moving. In fact, you will actually have more energy for your daily events when you exercise.

“Gym memberships are too expensive!”

While it’s true that gym memberships can be expensive, there are many gyms that offer reasonable rates. So be sure to shop around. But, working out at a gym isn’t your only option. With the start of spring, the weather is beautiful. Walking, running, biking, hiking, and rollerblading are all activities that you can do for free. Also, many cable companies offer free on-demand fitness videos. So, be sure to check them out. You might have a whole library of free fitness instruction right in your living room. You can also set up a small home gym for a fraction of the cost of a yearly gym membership. Some dumbbells, workout bands, and a bench is all you need to get started on the path to a healthier and fitter you!

“I can’t afford a personal trainer.”

While it’s true that a personal trainer can help whip you into tiptop shape, there are many other options available to help you get moving. Enlist the help of a workout buddy to help you stay on track. Setting a workout date with a friend will hold you accountable, making you more likely to stick to your workout schedule. Print out routines from the internet. A simple Google search for beginning fitness programs will unveil unlimited workout routines, weightlifting instruction, and nutritional tips. Workout in your living room. Workout DVDs such as P90X, Hip Hop Abs, and Insanity will get you moving with noticeable results when you stick with them. Again, the key is to get moving at least four days a week.

So, no more excuses! Plan to be healthier, get moving, and get into great shape! Take care of your body, because it’s the only one you’ve got!

Christy Burke

Christy is a freelance graphic designer, full-time mommy, positive thinker and part-time blogger.

Dr. Oz and Friends Bust Common Health Myths

February 6, 2012

The information has been passed on through the generations – but is it accurate? A panel of experts and MDs speak up on the common myths that affect your health.

A panel of doctors and health experts blow the lid off the information and beliefs you swear by. While the truth may surprise you, you’ll be more fully equipped to take better care of yourself.

MYTH: Muscle Weighs More Than Fat

FACT: One pound of muscle actually weighs the same as one pound of fat: They each weigh one pound! There are, however, two important differences between muscle tissue and fat tissue that are important to recognize.

For one, fat tissue is more bulky than muscle tissue, so it occupies more space under the skin. Thus, one pound of fat tissue actually has more volume (and will appear larger) than one pound of muscle tissue. For this reason, a 170-pound woman whose body is composed of 25% fat tissue will appear much leaner than a woman weighing the same but whose body fat percentage is 45%. Therefore, individuals need to assess their weight management efforts using a wide variety of body measurements and health parameters – focusing solely on the number on the scale can conceal real and important improvements in body composition. Aim for the look and the feel – not just a number.

Secondly, muscle tissue utilizes more calories than fat tissue. What does that mean? Let’s take the two 170-pound women mentioned above. The woman with 25% body fat has more muscle tissue, so her body needs more calories to keep its systems running. Thus, she burns more calories – even when she is just sitting around – than does her 45% body fat counterpart. As a result, the leaner woman can actually eat more calories each day and maintain her weight as compared to the woman with more fat tissue.

If you want to appear leaner and be able to consume more calories without gaining weight, be sure to incorporate regular strength training into your exercise program to promote muscle development.

By Katie Rickel, PhD

MYTH: Carbohydrates are bad for your health

FACT: In the recent past, no-carb and low-carb diets have demonized carbohydrates in the eyes of the public. It’s time to take a new look at carbs! First of all, carbohydrates are the primary source of fuel for the body. Without them, we would have a very difficult time functioning and moving about our day-to-day activities.

In their simplest form, carbohydrates break down into glucose, or sugar, which our cells use for energy. But, not all carbs are created equal. There is a big difference between refined carbohydrates, such as pastries, cookies, white pasta – and those that are not processed, like whole grains, fruits and starchy vegetables.

Whole grains contain multiple vitamins and minerals. They are also rich in fiber, which can help maintain healthy cholesterol levels, support optimal digestion, and stabilize blood sugar levels. Fiber helps prevent constipation, while also creating a feeling of fullness, which prevents us from overeating – good news for anyone who is looking to drop some pounds in a healthy way. Some examples of whole grains are oatmeal, wild rice, buckwheat, corn, quinoa, barley, as well as whole wheat breads, crackers, pastas and cereals. Also, whole grains are low in fat and have been linked to lower risks of cancer, diabetes and heart disease.

Good Carbs vs. Bad Carbs

Refined grains and added sugars, however, are stripped of their nutrients and fiber; not only are they missing key nutrition, but these foods can spike our blood sugar and make us crave more food, while putting us at risk for developing diabetes. Refined carbs and added sugars to avoid: white flour, baked goods, white rice, white bread, soda, juice and candy.

Starchy vegetables like sweet potatoes and carrots are also rich in numerous health-boosting minerals and vitamins. Fruit is an excellent source of fiber, phytochemicals and antioxidants; keep in mind, fruit does contain natural sugar, so should still be eaten in moderation.

By Mao Shing Ni, L.Ac., D.O.M., PhD

MYTH: Eating at night will make you gain weight.

FACT: While eating later in the day means you don’t have as much time to burn off excess calories, what dieters really want to do is focus on how many calories are consumed throughout the entire day. Eating 3500 more calories per week than what you can burn will cause you to gain 1 pound and it really does not matter when these calories enter your body during the day.

Oz Approved Health, Beauty, and Diet Essentials

MYTH: Frozen fruits and veggies are never as good as their fresh counterparts.

FACT: Frozen fruit and veggies are frozen at peak ripeness so it all depends on when you are purchasing and what season we are in. For example, in northeast Ohio in the summer, we can easily get blackberries locally, but in the winter, our options if we eat fresh are to purchase berries that have traveled from far away to reach us. Each day of traveling means loss of nutrients. In the summer, fresh blackberries are the best, but in the winter, frozen rules. You’ll get more nutrients from the frozen versions.

MYTH: Twelve-grain breads or multigrain breads are the best bread options for fiber and healthfulness.

FACT: Just because the label says it has lots of grains does not mean they are all 100% whole. Whenever shopping for bread, you want to make sure that all ingredients constitute a whole grain source. That will provide the best bang for your nutritional buck when it comes to fiber intake and lowering your risk for metabolic syndrome. Look for a percentage of 100% on the bread label and find breads that provide ideally 3 grams of fiber per serving.

By Kristin Kirkpatrick, MS, RD, LD

MYTH: Eating eggs will raise your cholesterol

FACT: You can enjoy eggs in moderation as part of a healthy diet. Chances are, if you tuned into nutrition advice in the ‘80s and ‘90s, you remember caveats to steer clear from eggs because they are “high in cholesterol and could trigger high cholesterol and heart disease.” And while people with existing heart disease are still advised to limit dietary cholesterol to 200 milligrams a day (one egg has about 185 milligrams), if your cholesterol levels are normal, eggs may be something you can welcome back to your shopping list.

The reason for the confusion? The cholesterol molecules found in eggs are not the primary driver of higher LDL (bad) cholesterol in your own bloodstream. Rather, the real dietary culprits that can raise our body’s own cholesterol production are certain saturated fats and trans fats that we eat (in things like fried and baked foods, red meat or that side of bacon), leading to higher cholesterol levels and heart disease.

Vitamin Q&A: The Best Supplements

In my opinion, eggs are hands down one of the best values in the grocery store: 1 egg has just 70 calories, but packs 6 grams of high quality protein, more than a dozen vitamins, minerals, and nutrients like choline (important for a healthy brain and nervous system). Plus, the latest 2010 USDA nutrition data found that the average egg in America now contains 64% more vitamin D than it did in 2002, likely due to differences in the diet of the chickens.

Fire up the skillet from time to time, but skip the butter and sauté eggs in olive oil or canola oil for a heart healthy boost. For zero added fat, enjoy poached eggs on whole grain toast or hard boiled eggs with some fresh fruit for a delicious snack.

By Kate Geagan, MS, RD

MYTH: People can “tough out” depression and get better on their own

FACT: Clinical depression is an illness characterized by clear diagnostic criteria – sad mood or anhedonia for two weeks or longer and then 5 or more symptoms ranging from loss of appetite to sleep disturbance to feelings of worthlessness.

Sadly, we still view this as something that a person can “control” – and they often get feedback like “Get over it,” “Cheer up,” “Toughen up,” or “Man up.” A person with depression often already feels ineffectual; hearing this can often just push them deeper into the shadows and less willing or able to seek help.

Can you imagine if someone just got a diagnosis of cancer, or MS, or diabetes and were told to “Get over it”?

The research is clear that untreated depression can lead to significant worsening of symptoms, greater occupational and social impairment, and poorer treatment outcomes. The stigma a person feels when they are told they should “Just get over it” may hamper them from seeking therapy. Depression is a very real condition, and while therapy is hard work for the client, it is not just about getting over it, but often taking medications, engaging in the work of therapy, and being prepared for future symptomatology.

Seeking Help

A great place to start is with your regular doctor who may be able to start meds or provide referrals to mental health services. Therapy should be delivered by a licensed mental health practitioner – a psychologist, licensed master’s level therapist (e.g. an MFT), social worker or psychiatrist. Some people may find it useful to turn to a religious leader such as a pastor, priest or imam and ideally should consult with someone who has some background in mental health. HMOs will provide mental health services as part of their coordinated care. Finally, low cost options can often be found at hospital outpatient training clinics, university training clinics, state hospital outpatient clinics, and local social service agencies. It is critical that you feel comfortable with whomever you choose; it is perfectly fine to keep going and seeking second opinions until you feel comfortable.

If you want to approach a family member who is struggling with depression, the key is to be empathic and supportive. Sometimes it just helps them to know that someone is witnessing their struggle. Keep in mind that sometimes depression can result in a person being more irritable than usual; take a moment to consider whether this is a change from his or her norm and consider depression as a possibility. Consider your audience when offering up help – older adults may not feel as comfortable with seeking “therapy” and a good place for them to start may be their regular physician. Reassure them that help will actually “help” and allow them to move forward. Stress that you will be there for them as they move forward through this process.

By Ramani Durvasula, PhD

MYTH: Ice is Better Than Heat to Treat Pain

FACT: There are tons of myths about hot and cold packs. But, the truth is – it depends. The reason it depends is that heat and cold do different things to your body.

Heat causes the temperature in your tissues to increase which relaxes your muscles and also allows the blood vessels to expand (this is called vasodilation) and deliver more oxygen and nutrients to an injured area. Since heat increases blood and lymph flow, warmer tissues may have more swelling (inflammation).

On the other hand, cold works by decreasing the temperature of the tissues. This causes the area to become numb (cold acts as a local anesthetic, which can be very helpful in relieving pain) and blood vessels to narrow (vasoconstriction), thereby lessening swelling and inflammation.

When to Worry About Pain: 4 Rules

For a new injury – especially in the first 24-48 hours – the goal is often to limit swelling and inflammation, so icing is used in the common sports medicine pneumonic “PRICE” (Protect, Rest, Ice, Compress, Elevate). Moreover, if there are cuts, lacerations, open wounds or the risk of internal bleeding, then heat isn’t a good idea as it promotes more bleeding. Keeping ice on for too long (more than 20 minutes or so) can cause tissue damage or “burns.” Also, it’s important to avoid using ice on fingers and toes in people who have circulation problems as the ice causes even less blood to flow and may permanently injure these parts of the body.

After the first day or two, the muscles around the injury may get very tight (this happens a lot in whiplash injuries after a car accident). Then, heat can really be helpful. For chronic injuries, heat is often the best modality to use to relax the muscles and improve flexibility. However, in chronic joint pain, such as arthritis, then cold may be better because it numbs the area and reduces inflammation.

For a new injury, if you aren’t sure whether to use hot or cold packs, talk to your doctor. If you have a chronic injury, consider which one of these has helped you the most in the past – that’s probably the one to use regularly for the best relief.

By Julie Silver, MD

Read original article here.

Power Protein Shake

February 4, 2012

Ingredients:

8 oz milk or water
1-2 scoops of vanilla protein powder
1/4 cup strawberries
1/4 cup blueberries
1/2 banana
6 carrots
handful of spinach
handful of kale
1/2 cucumber
1/2 stalk of celery

Blend well. Enjoy!

Makes 2 servings