My New Home

Hello Friends,
I am excited to tell you that I have given my website a facelift and am now able to house my blog within my website.  From now on, I will be posting all blogs there.  Please join me at my home and share the information with your friends.  Together we can make a difference in the health of this world.

Here's to Whole Life Wellness!

Aimee

Break The "CHAIR" Addition

We all know how important it is to be physically active - in fact, we need to get at least 150 minutes of moderate exercise each week for health and fitness benefits, but new research indicates that getting up out of our chair more often may be just as important to our health as the exercise.  Here is an article from the American College of Sports Medicine - I hope it motivates you to "Step away from the chair"...

Sit Less and Stand and Move More
By Brad A. Roy, Ph.D., FACSM, FACHE

Addiction such as drug, alcohol, and tobacco abuse are widely recognized as significant health issues that lead to increased medical costs.  Recent research indicates that America's addition to the "chair" may be even more costly in terms of chronic health conditions and associated morbidity and mortality.  Occupational, technological, and environmental advances during the past 30 years have resulted in a workforce that is "chair based."  Continued progression in computer technology and the Internet provides even more opportunities to sit during our waking hours.  People shop, bank, surf the Internet, email, socialize, and enjoy entertainment... all done while sitting by their computer, tablets, and remotely controlled televisions.

Prolonged Sitting Has Adverse Health Consequences
There is solid evidence that moderate-to-vigorous exercise results in health and fitness benefits and should be undertaken for a minimum of 30 minutes 5 days per week.  However, growing evidence suggests that prolonged daily sedentary behaviors, such as sitting, are associated with all-cause mortality and cardiovascular disease, independent of the time spent in fitness activities.  Thus, time spent sitting may negate somewhat the positive influence of the daily exercise session.  Most Americans (69%) do not meet the recommended guidelines for physical activity, and of those who do, many spend most of their day in sedentary activities, especially sitting.  People eat meals, drive to and from work, spend hours at work on computers, talk on the telephone, read and participate in meetings, all in the seated position; and then go home to an evening of television, computer/video games, and/or reading.

Throughout the growing-up years, children frequently are counseled to "sit still," "stop wiggling," and are told to "sit down" when standing.  Interestingly, this tendency to fidget may be exectly what people should be doing.  Research indicates that nonexercise activity thermogenesis (NEAT), or the energy expenditure related to all physical activities outside of purposeful exercise, plays a significant role in fostering healthy.  NEAT activities, as simple as standing while talking on the telephone, cause muscles to contract, positively impacting fat metabolism, increase caloric expenditure, and minimizing long-term weight gain.

A number of negative metobolic changes are associated with low levels of NEAT.  For example, lipoprotein lipase, an enzyme that plays an important role in the body's processing of fats, has been shown to be reduced significantly by sedentary activities such as prolonged sitting.  Reduced lipoprotein lipase levels also are associated with increased cardiovascular mortality and contribute to the development of lipid disorders, insulin resistance, diabetes, metabolic syndrome, and obesity.  Muscle contraction associated with NEAT, such as standing erect, increase skeletal muscle lipoprotein lipase levels, positively affecting metabolism and energy expenditure.

Fidget More

Finding ways throughout the day to get out of the chair and increase NEAT is essential to everyone's health.  Consider taking periodic standing/movement breaks; stand and pace while talking on the phone; arrange the home or work office so you have to get up at various intervals to retreive items or complete a task; install a standing desk for computer/office work; walk to deliver messages instead of emailing; in other words, be creative and look for ways to move throughout the day.

Summary
It is well recognized that physical activity is vitally important in promoting and maintaining good health, and all Americans are encouraged to participate in a minimum of 150 minutes per week of moderate-intensity aerobic activity.  Recently, increased attention has been given to the health risks associated with prolonged sitting as well, independent of aerobic conditioning and leisure time activity.  All people should look for opportunities to reduce daily sitting time, both at home and at work, by standing, taking frequent movement breaks, and implementing other strategies to promote muscle contraction and energy expenditure.

What NOW?
So now that you know how important it is to get moving throughout the day, share this important message with everyone you care about.  Get up out of your chair and walk to the office, cubicle, neighbors house next door and tell them about it...  I challenge you to find 3 ways that you can move more and sit less during your day today.  Everyone that responds with their 3 ideas in a comment to this blog will be entered into a drawing for Quick Healthy and Delicious Weeknight Meal Cookbook.  Drawing will be next Wednesday, April 4th.

Here's to fresh, fast, and fantastic food!

Aimee 

Probiotics - Good for Your Gut

Probiotics are the good bacteria in our intestines that help maintain the natural balance of organisms (microflora).  Our digestive tract contains about 400 types of probiotic bacteria that reduce the growth of harmful bacteria and promote a healthy digestive system.  The largest group is lactic acid bacteria, of which Lactobacillus acidophilus, found in yogurt with live cultures, is best known.  Yeast is also a probiotic substance.

For hundreds of years people have been treating stomach and intestinal issues with probiotics through foods such as yogurt with live cultures, fermented soy foods, etc.  There is still a great deal of research to be done to understand what strains of bacteria and yeast actually do work and which ones work most effectively.  However, the good news is that there is currently a lot of research focused on the benefits of probiotics.

A review of 22 studies involving 3,096 patients presented at an annual meeting if the American College of Gastroenterology showed that taking probiotics while on antibiotics may cut the risk of developing antibiotic-associated diarrhea by about 60%.  Another study that pooled 28 studies involving 3,338 patients showed 56% less likely to develop antibiotic-associated diarrhea.

Why?  For all the good that antibiotics do, they also kill “good” bacteria along with the bacteria that causes illness.  A decrease in beneficial bacteria may lead to digestive problems.  The decrease in good bacteria may also lead to other infections such as vaginal yeast and urinary tract infections.  Taking probiotics may help replace the lost beneficial bacteria and help prevent diarrhea and other infections.

Probiotics may also be used to help with other causes of diarrhea, prevent infections in the digestive tract, and control immune response (inflammation), as in inflammatory bowel disease.  Probiotics are being studied for benefits in colon cancer, skin infections, and irritable bowel syndrome.

Are They Safe

Most probiotics are like what is already in a person’s digestive system.  Some have been used for a very long time, such as fermented foods and cultured milk products.  These do not appear to cause illnesses.  More studies are needed on the safety of probiotics in young children, the elderly, and people with weak immune systems.

I am a Mom who saw the benefits of probiotics in my very young son when we seemed to have every tummy issue that a child could have.  I have also seen probiotics help children not only with diarrhea from antibiotics, but general health recovery after being sick.  This is of course the reactive side of health, where we start taking a probiotic supplement to prevent diarrhea, intestinal issues, yeast infections, etc.  But could we prevent some issues if we were more focused on getting and keeping the beneficial bacteria environment in our digestive system with the foods that we eat?  Here are some foods that can help you keep the beneficial bacteria working for you:

Yogurt

Yogurt is the most familiar source of probiotics, or “good” bacteria like lactobacillus or bifidobacteria that keep a healthy balance in your gut.  You can pay extra for special digestive yogurt brands, but any with “live and active cultures” listed may help.

Sauerkraut

This fermented cabbage contains the beneficial microbes leuconostoc, pediococcus, and lactobacillus.  Choose unpasteurized sauerkraut because pasteurization (used to treat most supermarket sauerkraut) kills active, beneficial bacteria.  Sauerkraut, and the similar but spicy Korean dish, kimchi, is also loaded with immune-boosting vitamins that may help ward off infection.

Miso Soup

This fermented soybean paste really can get your digestive system moving.  Probiotic-filled miso reportedly contains more than 160 bacteria strains.  It is often used to make a salty soup that is low in calories and high in B vitamins and protective antioxidants.

Soft Cheese

While potentially good for your digestion, not all probiotics can survive the journey through your gastrointestinal tract.  But research finds the lactobacillus strains in some fermented soft cheeses, like Gouda, are hardy enough to survive.

Kefir

According to legend, kefir dates back to the shepherds of Eurasia’s Caucasus Mountains.  They discovered that the milk they carried had a tendency to ferment into a bubbly beverage.  Kefir is thick, creamy, and tangy like yogurt and has its own strains of probiotic bacteria, plus a few beneficial yeast varieties.

Sourdough Bread

San Francisco’s famous sourdough bread contains lactobacilli, a probiotic which may benefit digestion.  Maybe you should give the tangy bread a try on your next sandwich.

Milk with Probiotics

One of the easiest ways to get probiotics in your diet is by adding acidophilus milk.  This is simply milk that has been fermented with bacteria such as lactobacillus acidophilus.  Sometime it is labeled sweet acidophilus milk.  Buttermilk, generally milk that is cultured with lactic acid bacteria, is also rich in probiotics.

Sour Pickles

For a probiotic-packed pickle, opt for naturally fermented varieties where vinegar was not used in the pickling process.  A sea salt and water solution encourages the growth of beneficial bacteria and may give sour pickles some digestive benefits.

Tempeh

Tempeh is made from a base of fermented soybeans.  This Indonesian patty produces a type of natural antibiotic that fights certain bacteria.  Tempeh is also very high in protein.  It has a smoky nutty flavor, similar to mushrooms, and can be marinated and use in meals in place of meat.

Probiotic Supplements

Besides finding probiotics in food, you can also find probiotic supplements in capsule, tablet, powder, and liquid form.  While they do not provide the additional nutritional value that food can offer, they can be useful if you do not consume many of the probiotic containing foods.  If you are interested in taking probiotics, talk to your doctor.  If you are acutely ill or have immune system problems, you may want to be cautious about consuming probiotics.

Prebiotics

While probiotic-foods contain live bacteria, prebiotic foods feed the good bacteria already living in your digestive system.  You can find prebiotics in foods such as asparagus, Jerusalem artichokes, bananas, oatmeal, red wine, honey, maple syrup, and legumes.  Consider eating prebiotic foods on their own or with probiotic foods to perhaps give the probiotics a boost.

Resources:  “Probiotics May Help Prevent Diarrhea in Patients on Antibiotics” by Charlene Laino – WebMD Health News; Best Sources of Probiotics – WebMD; “What are Probiotics” - WebMD

WORKING PROBIOTICS IN...

Here are some great ways to incorporate some probiotic foods into your diet:

• Yogurt topped with low-sugar/low-fat granola and fresh berries
• Nitrate-free turkey breast sandwich on rye bread topped with sauerkraut and provolone cheese
• Add a dollop of yogurt on your favorite chili or soup
• Smear some warm toasted whole grain bread with a soft cheese and serve with soup or top with veggies to make a delicious vegetable sandwich
• Top sour dough bread with soft cheese and your favorite sandwich toppings and pop it into a toaster oven for warm and toasty lunch

Personality Traits and Extra Pounds

Recently there was an article in the Wall Street Journal regarding personality traits and how they may encourage extra pounds and certainly make it difficult to achieve weight loss.  The great news is that the more research that is done on the connection between personality and habits that lead to obesity, the more we can focus on ways adjust or change our personality and habits to achieve success.

Losing weight is simple:  Eat less and exercise more.  Why that's so difficult for so many people is embedded deep in the human psyche.

A growing body of research is finding intriguing connections between personality traits and habits that can lead to obesity.  The same parts of the brain that control emotions and stress response also govern appetite, several studies have shown.  Early life experiences also set the stage for overeating years later, researchers have found.

"If we can understand how personality is contributing to weight gain, we can develop interventions to help people deal with it," says Angelina R. Sutin, a researcher at the National Institute of Aging who led a study published last year comparing the body mass index, or BMI, and personality traits of nearly 2,000 Baltimore residents over 50 years.

In the study, those who scored high on neuroticism - the tendency to easily experience negative emotions - and low on conscientiousness, or being organized and disciplined, were the most likely to be overweight and obese.  Impulsivity was strongly linked to BMI, too:  The subjects in the top 10% of impulsivity weighed, on average, 24 pounds more than those in the lowest 10%.  People who rated themselves low on "agreeableness" were the most likely to gain weight ove the years.  The study was published in July in the Journal of Personality and Social Psychology.

The link between emotions, food and weight control starts at a very early age.  Toddlers who had low-quality emotional relationships with their mothers are more than twice as likely to be obese at age 15 as those who have closer bonds, according to a study of 977 children funded by the Eunice Kennedy Shriver National Institute of Child Health and Human Development and published in the journal Pediatrics this month.

Untangling emotions about food may seem daunting, but some therapists say it can be effective in the long run.  "You don't have to change your whole personality.  You just need to change your thinking, which allows you to change your behavior," says Judity S. Beck, president of the Beck Institute for Cognitive Behavior Therapy in Bala Cynwyd, PA.

Several personality traits and behavior patterns set people up for weight gain, sometimes without their knowledge:

The Night Owl

Unless they have the luxury of sleeping late, night owls are often sleep deprived.  That drives down levels of leptin, the hormone that signals fullness, and drives up ghrelin, the hormone that fuels appetite, particularly for high carbohydrate, high calorie foods, numerous studies show.  Even short-term sleep deprivation can make healthy people process sugar as if they were diabetics, according to research from the University of Chicago.  Night owls also tend to skip, or sleep through, breakfast, missing an important chance to get their metabolism going early, and they often snack far into the night.  That sets the stage for "night-eating syndrome," when people consume a significant portion of their daily intake after dinner, which is associated with obesity and diabetes.

• The Fix:  Shifting one's biological clock is tricky.  Start by foregoing caffeine after noon, keeping lights, TV and other electronics low in the evening and scheduling can't-miss appointments very early.  Or simply declare the kitchen off limits after 9pm.  Staying up late may lose some of its appeal.

The Stress Junkie

People who thrive on competition and deadline pressure may seem high-powered, but what powers them internally are adrenaline and cortisol.  Those stress hormones supply quick bursts of energy in fight-or-flight situations, but when the alarm is unrelenting, they can cause health problems, including obesity.  Cortisol stimulates a brain chemical called neuropeptide Y, which boosts carbohydrate cravings.  It also makes the body churn out excess insulin and accumulate fat, particularly in the belly where it raises the risk of diabetes, heart disease, stroke and other diseases.  People who feel chronically stressed often use food for energy and comfort and rationalize that they've earned it.

• The Fix:  One of the best ways to burn off excess cortisol is exercise, doctors say.  And almost anything that pampers, distracts or relaxes you can serve as a reward, says Cleveland Clinic psychologist Susan Albers., author of "But I Deserve This Chocolate!" and "5 Ways to Soothe Yourself Without Food." (No. 26: a hot bath; No. 34:  knitting)  "Really, what you deserve is to feel good in your clothes," she says.

The Mindless Multitasker

People who habitually work, read, drive, watch TV or do anything while dining often eat more than they realize.  "Anything that takes our focus off the food makes us more likely to overeat without knowing it," Brian Wansink, an expert on food, marketing and consumer behavior, wrote in his 2006 book, "Mindless Eating:  Why We eat More Than We Think."  He now directs the Food and Brand Lab at Cornell University.  His research shows that few people overeat because they're hungry, but because of myriad of other subconscious cues, from family and friends to plates and packages.

• The Fix:  Keep track of everything you eat for several days, then make a committment to only eat sitting down, giving the food your full attention.  Eat slowly.  Put your fork down and assess your fullness level between every bite.  You will likely eat far less without ever trying to diet.

The Giver
People who constantly put other people's needs ahead of their own often become emotionally depleted and seek solace in eating.  Eating coach Karen Koenig, author of "Nice Girls Finish Fat", writes that many of the clients in her Sarasota, FL practice are "untranurturing, self-effacing, unselfish, generous and caring to a fault."  Food works because it's close, it doesn't require burdening others, and it signals comfort and love.  But because it doesn't really fill the emotional void that givers have, they keep eating more and more.  Some "givers" also live in fear of disappointing other people or engaging in conflict, so they try to stifle their own feelings with food.

• The Fix:  Among Ms. Koenig's "de-nicing" techniques are to set reasonable limits on your time and energy; identify your frustrated yearnings and find new ways to take care of yourself.  Venting unpleasant emotions - in a journal or in the mirror - will diffuse them faster than food.

The Perfectionist

Like givers, people who drive themselves to be perfect often use food to relieve the pressure.  And many set themselves up for failure with impossible weight and fitness goals.  Bariatric surgeons say they see a high correlation between perfectionism and obesity; experts in eating disorders say perfectionism is often at the root of anorexia, bulimia and binge eating.  Many perfectionists also engage in all-or-nothing thinking that leads them to get discouraged easily with dieting and seek solace again in food.

• The Fix:  Try to set realistic goals; strive for progress, not perfection, and remember that many people are loved just as much for their flaws as for their best attributes.

The bottom line is that you don't have to let your emotions win the battle, you can adopt behaviors that help you achieve your healthy mind and body.  If you want help in deciphering your emotions and the behaviors that are holding you back, then contact me.  I specialize in helping you understand and change bahaviors so you can achieve health in all aspects of your life.

WHAT'S FOR DINNER?
Here is a quick and easy dinner that also enables you to add some extra veggies into everyone's diet.  This actually works best with leftover rice, so don't forget to make a double batch when you make it on another night.

Chicken Fried Rice
Servings:  4

Ingredients:
2 T Extra virgin coconut oil
1 egg
2 chicken breast halves, diced
1 t garlic, chopped
1 t ginger, chopped
1 lb bag peas and carrots
1 bunch green onions
2 cups brown rice, prepared
3 T low-sodium soy sauce or Liquid Aminos

Directions:
Heat a wok or a large skillet over medium high heat.  Beat egg in small contain and add the chopped white part of the green onions to the eggs.  Add 1 T of oil to pan and quickly scramble egg.  Remove egg from pan.  Place pan back on heat and add 1 T of oil.  Add garlic and ginger and saute briefly.  Add chopped chicken breast and saute until cooked through.  Add 1 T soy sauce and stir.  Add rice, peas and carrots and 2 T of soy sauce.  Stir together and heat veggies through.  Add scrambled egg back to pan and stir to combine.  Serve immediately.

Tip:
This recipe stores great in the fridge.  Make a double batch and store for another night in the week or a great lunch.

Here's to fresh, fast, and fantastic food!

The Truth about Tea

Most Coffee and hot tea drinkers tend to enjoy the beverage no matter how hot and toasty it gets outside.  However, if you are like me and you cannot bear to drink something hot when you are sweating through the summer, then you too might have just started drinking warm drinks again.  I have mentioned the benefits of tea in passing in many blogs, however I have spent a great deal more time learning about the benefits of tea.  No, not just because I decided to research tea, but because I have decided that my love of Diet Coke had to end and what better way to do it than to replace it with something that is really good for me.  I wanted to stop putting so much of all of the DC chemicals into my body, and I was hoping to set a better example for my kids (since I of course do not want them drinking it).  So, for the past months I have been making a pitcher of flavored green tea about every other day and that has made the process much easier.  Now that the weather has finally gotten cooler, I treated myself to a Keurig single-serve coffee machine and I have fallen in love with it. As with any other habit change, it is best to start slowly so that you can actually sustain the change.  I went from 2 or 3 Diet Cokes a day to 1, and now am working to get rid of that one.  If you are trying to get rid of a less than desirable habit like Diet Coke, regular soda, or maybe even a calorie-laden coffee drink, check out these benefits of tea and you might find that it is the motivation you need to kick the habit.

Tea leaves come from the Camellia sinensis plant.  They contain antioxidants that counter free radicals, which can damage cells.  Antioxidants may reduce or help prevent some of the damage.  The difference between the three main varieties of tea (green, black, and oolong) is the process used to make them.  Black tea is exposed to air, or fermented, which darkens the leaves and gives them flavor.  Green tea (my favorite) is made by heating or quickly steaming the leaves.  Oolong tea leaves are partially fermented.

Some studies show that drinking tea may help curb a few heart disease risk factors, including body weight, blood pressure, and cholesterol absorption.  However, the FDA denied a petition filed by a green tea maker that wanted to put heart-health claims on its product's label, ruling that there was not credible scientific evidence to support the claims.

There is some evidence that green tea may help control glucose (or blood sugar) levels, however, that has not been widely tested in people.  More research is needed to learn how much green tea would be needed and whether green tea also helps curb body weight and body fat.

Herbal teas are not made from the Camellia sinensis plant and are not really teas at all.  Herbal teas are an infusion of leaves, roots, bark, seeds, or flowers from other types of plants.  Common herbal teas include chamomile and mint.  They are not associated with the potential health benefits of green, black, or oolong tea.

You get the antioxidants from freshly brewed tea; those compounds are reduced in instant tea, decaffeinated tea, and bottled tea.  Researchers have not determined how many cups of freshly brewed green tea are recommended each day, but people in Asia typically drink at least three cups daily.  Fresh brewing is the way to get the most antioxidants from your tea, so knowing how long to steep the tea is an important part of the process.  Three to five minutes is the recommended amount of time for maximizing the benefits.

Ice tea often contains low to negligible amounts of catechins compared with the high concentrations found in a cup of hot tea, because adding water to brewed tea dilutes the concentration.  However, iced tea and hot tea could contain approximately the same level of antioxidants if, when preparing iced tea, you use 50% more tea than when preparing a similar amount of hot tea to allow for dilution.  About 85% of the tea drunk in the U.S. is iced tea.

Blended teas are made from teas of different origins, combined to achieve a certain flavor.  For example, English Breakfast tea traditionally was a blend of China Keemums tea, but the blend now includes Ceylon and India teas as well.

Little is known about the effects of green tea on children because the research on green tea has been done on adults.

Green tea contains caffeine, so pregnant women or those who are breastfeeding should not drink more than one or two servings of green tea per day, according to the American Dietetic Association.  People with irregular heartbeats or anxiety disorders also should be cautious about how much caffeine they get, from green tea or other sources.

A Swiss study found that drinking black tea with a meal reduced iron absorption by 79% to 94% when compared with drinking water.  People with an iron deficiency might consider drinking tea only between meals.

I hope this has peeked your interest to give tea a try.  Go browse the teas in your local market, you will be amazed at all of the different flavors and varieties you can buy.  I am in search of more tea varieties for the Keurig, so if you have any sources please let me know.

Resource:  WebMD

WHAT'S FOR DINNER?
Last night we had what felt to me like a very traditional "Sunday dinner".  If was not anything too fancy, but it all felt like what you might have grown up enjoying - but maybe just a little healthier...  We enjoyed a herb roasted chicken, baked sweet potatoes with salt, pepper, and cinnamon, and my favorite part - fresh brussel sprouts roasted in the oven.  I did not realize that I had not made them in such a long time, but my kids and Greg had never tried them.  Here is a very quick and easy way to enjoy this beautiful vegetable on a weeknight or even with your upcoming Thanksgiving feast.  They are in season now, so get them while you can...

Balsamic Roasted Brussel Sprouts
Servings:  4

1 lb. fresh brussel sprouts, bottom trimmed and cut in half through stem
a good balsamic vinaigrette (I like Newman's Own Light Balsamic Vinaigrette)

Preheat oven to 400 degrees F.  On a baking sheet, place halved brussel sprouts and drizzle with balsamic vinaigrette.  Toss brussel sprouts gently and make sure that they are all cut side down.  Place pan in the oven and roast for about 15 minutes, until tender.  Using tongs or a spatula, toss the brussel sprouts at least one time during roasting so they do not get too dark on cut side.  Serve immediately.

Here's to fresh, fast, and fantastic food!

Live Long and Love Life

Is there a key to living a long life?  Well, if you asked my 98 year old neighbor, he would give you about seven keys to living a long life.  Two of my favorites on his list are 1) Challenge yourself mentally every day and 2) Stay active.  He is still hosting happy hour at his house for the neighbors about once a month and works out with a personal trainer twice a week, so maybe he does know what he is talking about…  There is more evidence every day that what we put in our mouths directly affects our health and of course will directly affect how long we live.  To add to George’s keys to living past 90 years, I would add these additional keys to EATING for a long life.

Antioxidants

Eat foods rich in antioxidants to help fight free radicals – unstable oxygen molecules that contribute to the aging process.  Colorful vegetables and fruits like berries, beets, and tomatoes contain antioxidants.  To help reduce your risk of developing cancer and heart disease, add at least five to nine servings of fruits and vegetables to your diet every day.

Olive Oil

Beyond the fact that olive oil tastes great, it may also increase your memory.  A compound in extra-virgin olive oil called oleocanthol is a natural anti-inflammatory and produces effects similar to ibuprofen and other NSAIDs.  One study of men showed that olive oil, especially extra-virgin, increased HDL, the good cholesterol that clears fat from blood vessel walls.

Berries

Berries are of course a great source of antioxidants.  Strawberries, blueberries, and acai berries are just some examples of berries that contain polyphenols.  These powerful compounds may help combat cancers and degenerative diseases of the brain.  Frozen berries contain polyphenols too; so grab some from your market freezer so you can get the benefits year-around.

Fish – Brain Food

Fish has been called “brain food” because its fatty acids, DHA and EPA, are important to brain and nervous system development.  Eating fish one or two times a week may also help lower your risk of dementia.  Omega-3 fats in fatty fish can lower cholesterol and triglycerides and can also help ease the inflammation that leads to atherosclerosis.

Beans for Fiber

Fiber may help lower blood pressure, improve cholesterol, prevent constipation, and help digestion, so add fiber-rich beans to your diet three to four times per week.  All that fiber also helps you feel full longer, which can really help you to lose weight.  Top your salad with chickpeas or replace the meat in soup and chili with beans.  Beans contain complex carbohydrates to help regulate glucose levels, which is important for all of us, but especially people with diabetes.

Vegetables

Veggies contain fiber, phytonutrients, and loads of vitamins and minerals that may protect you from chronic diseases.  Dark, leafy greens contain vitamin K for strong bones.  Sweet potatoes and carrots contain vitamin A, which helps keep eyes and skin healthy and protects against infection.  In one study, men eating 10 or more servings of tomato products per week saw a 35% decrease in their risk of prostate cancer.  The list of nutrients and studies showing decrease in disease risk could go on for days, but the important point is that no adult or child can eat a healthy diet if it does not contain vegetables.  There are no foods or supplements that can substitute for the benefits of vegetables.

Eating Mediterranean

The people living near the Mediterranean regularly incorporate olive oil, fish, whole grains, and an occasional glass of red wine into their meals.  Instead of salt, they rely on spices and herbs to flavor their foods.  This diet can be beneficial to heart health, can reduce the risks of mild memory impairment, and may ward off certain cancers.

Nuts

Whether eaten whole or in ground paste, nuts are packed with cholesterol-free protein and other nutrients.  Almonds are rich in vitamin E, which can help lower the risk of stroke for women.  Pecans contain antioxidants.  The unsaturated fat in walnuts can help reduce LDL and raise HDL cholesterol.  It is important to eat nuts in moderation because an ounce contains about 160 calories and 15 grams of fat.

Dairy

Drinking Vitamin D-fortified beverages like milk helps increase calcium absorption.  That is especially important for those at risk of osteoporosis.  Vitamin D may also help reduce the risk of colon, breast, and prostate cancers.  Eat yogurt with live cultures to aid digestion.

Whole Grains

Eating more whole grains may one of the most important things your can do for a long life, as you can decrease your total mortality rate by 15%.  Whole grains can reduce your risk of certain cancers, type-2 diabetes, and heart disease, among other things.  Choose whole-grain breads and pastas and brown or wild rice instead of white.  Drop barley into soups and add plain oatmeal to meatloaf.  Whole grains are minimally processed, so they retain more nutritional value.  The fiber in whole grains helps prevent digestive problems such as constipation and diverticular disease.

A Healthy Weight

Keeping off extra weight puts less pressure on your joints, less strain on your heart, and can reduce your risk of certain cancers and lifestyle diseases like type-2 diabetes and heart disease.  It does get tougher to maintain weight as you get older because metabolism slows and as you lose muscle with age.  Select proteins like lean meats, tuna, or beans and include vegetables, whole grains, and fruits.  It takes more energy for your body to break down complex carbs, and the added fiber with help you feel fuller.  Also, don’t forget what George says and STAY ACTIVE.  By continuing to burn more calories through cardiovascular activity and building muscle with strength training, you look and feel better and maintain your weight easier.

Don’t wait until you are 60 years old to start thinking about living a long life.  Today is the day that you need to focus on a long life for your entire family.  We cannot spend 20, 40, or more years of our life without vegetables, whole grains, etc. and think that it will not affect our health.  It is never too late to start making small positive changes in your diet so you can live a longer life.  If you would like someone to help you and/or your entire family through every step of your transition to a healthier lifestyle, contact me.  Whether you are 4, 44 or 104, I can help you incorporate these keys to a long life into your already crazy schedule.  Check out what other clients are saying about their transition to a healthier lifestyle.

Resource:  WebMD

WHAT'S FOR DINNER?
Tonight Will told me that this was the best dinner EVER...  Well, I will chalk that up to him being easy to please, because this was a REALLY easy dinner.  The key to it being so simple is to either use a market roasted chicken or have previously home-roasted chicken portioned and frozen, as well as previously roasted peppers and onions portioned and frozen.  I simply thawed some chicken, peppers and onions and dinner was 75% complete.

Pulled Chicken Burritos
Servings:  4

4 Whole Wheat Tortillas, burrito size
2 cups of pulled roasted chicken
2 cups roasted bell peppers and onions
1 can black beans, drained and rinsed
1/4 cup fresh pico de gallo
Juice of 1/2 lime
1 cup grated cheddar cheese
Fresh guacamole

In a small bowl, combine black beans, pico de gallo, and lime juice.  In each tortilla, place 1/4 to 1/2 cup chicken, 1/4 to 1/2 cup peppers and onions, 2-3 tablespoons of black bean mixture and a sprinkle of cheddar cheese.  To roll burrito, fold sides in first and then roll burrito to keep filling secure.  If you have a panini press or "George Foreman" type grill, heat on high.  Place burrito on press with the seam side down.  Burrito will be hot and tortilla becomes crispy.  Serve with guacamole and fresh salsa.

Here's to fresh, fast, and fantastic food!

Wonders of Water

Water - it is everywhere.  In fact it makes up the majority of the earth and of our bodies, yet most people have a very difficult time drinking enough water on any given day.  Why?  Well, probably the biggest problem is the endless supply of sodas, fruit juices, sports drinks, fancy coffee drinks, etc. that seem to be more easily accessed than clean refreshing water.  Many people started grabbing bottles of water and carrying them around and then came the information on how much trash was being created by all of those water bottles and even worse the cancer causing carcinogens found in the water from the plastic bottle.  Did you consciously or unconsciously stop carrying your water around again?  The bottom line, water is critical to every function of our bodies and in fact can help us have more energy and possibly lose weight.  So, if this is not motivation enough to find yourself a reusable water bottle and keep it close to you at all times, then I am not sure what is...

STAY SLIM WITH WATER
Drinking enough water helps you to feel fuller and ensures that you are not eating when dehydration is really the issue.  Replace calorie-laden beverages with water and you have gone one step further to stay slim.  Drinking more water also helps increase your metabolism, especially if you drink ice cold water.  Your body has to work to warm the water up, burning a few extra calories in the process.  If you find yourself starving in the middle of the afternoon, first ask yourself if you have had enough water during the day.  If you are still hungry after you have had a glass or two of water, then enjoy a healthy snack.

WATER BOOSTS YOUR ENERGY

Dehydration makes your feel tired and sluggish.  If you are drained and depleted, get a pick-me-up with water.  Water helps the blood transport oxygen and other essential nutrients to your cells, and a well-hydrated heart does not have to work as hard to pump blood throughout your body.

LOWER STRESS WITH WATER
70 to 80% of your brain tissue is water.  So it makes sense that if you are dehydrated, your body and your mind will be stressed.  To keep your stress level down, keep a glass of water at your desk or carry your bottle with you and sip regularly.  If you are feeling thirsty, you are already dehydrated.

BUILD MUSCLE TONE WITH WATER

Water helps lubricate joints and prevent muscle cramping.  Stay well hydrated so you can exercise longer and stronger without "hitting the wall".

NOURISH YOUR SKIN
When you are dehydrated, those fine lines and wrinkles are even deeper and your skin begins to sag more.  Water is nature's own beauty cream.  Water hydrates the skin cells and plumps them up, making your face look younger and less tired.  Water also flushes out impurities and improves circulation and blood flow, giving you a cleaner, clearer, and glowing complexion.

STAY REGULAR WITH WATER
Water is essential to good digestion along side fiber.  It helps to dissolve waste particles and passes them smoothly through your digestive system.  If you are dehydrated, your body absorbs all of the water for more critical functions like blood flow, heart, and brain, leaving your colon dry and making it more difficult to pass waste.

WATER REDUCES KIDNEY STONES
The rate of painful kidney stones is rising in adults and children because we are not drinking enough water.  Water dilutes the salts and minerals in your urine that form the solid crystals known as kidney stones.  Kidney stones cannot form in diluted urine, so reduce your risk with plenty of water.

ARE YOU DRINKING ENOUGH WATER?

The recommended amount of water is generally eight 8oz. glasses (64 oz) of water a day.  However, if you exercise or sweat heavily you may need more.  You may need less if you drink other beverages.  However, I would temper that with make sure you are drinking something that is a water equivalent and not dehydrating you further.  Caffeine and alcohol dehydrate you, so you need to make sure you are drinking extra water in combination with these beverages.


MAKE IT A HABIT

Drinking enough water and enjoying water is an acquired taste and habit.  You will have to make a focused effort to keep water around you all the time and drink more of it.  Over time, you will recognize your thirst earlier and also begin to enjoy the refreshing flavor.  It may help you to drink more water if you flavor it with fresh lemon, lime, berries, or cucumber.  Another great tip to drink more water is to force yourself drink water during your meal instead of a soda, iced tea, etc.  We unconsciously drink a lot during a meal and this can either make or break your diet if you are choosing water over soda.  Fruits and vegetables are packed full of water; you can hydrate while you eat if you focus on adding more fruits and vegetables to your diet.

Resource:  "7 Wonders of Water" WebMD

WHAT'S FOR DINNER
Tonight we are having a quick and easy dinner because I have the main ingredients prepared and stored in the freezer.  I have taken some pulled roasted chicken and cooked brown rice out of the freezer and thawed it in the fridge.  A roasted chicken from the store would work great as well.  Each time you prepare rice, make a double or triple batch and freeze in one to two cup batches.  There are some many quick and easy dinners that you can toss together in minutes if you have some of the time consuming items already prepared.

Chicken Fried Rice
Servings:  4

2 T Coconut oil
4 Scallions, thinly sliced
2 large eggs, lightly beaten
1 1/2 T minced garlic
1 T minced ginger
1 cup roasted and pulled chicken
3 cups brown rice, cooked
4 oz. frozen green peas
2 T soy sauce or liquid aminos
1 t sesame oil

In a very large skillet or wok, heat 1 T of coconut oil until very hot.  Add the scallion whites and stir-fry about 30 seconds.  Add the beaten eggs and scramble until set; transfer to a bowl.  Add remaining 1 T of coconut oil, garlic, and ginger and stir-fry about 1 minute.  Add chicken and stir-fry about 45 seconds to heat through.  Stir in rice, peas, and soy sauce and stir-fry 2 minutes.  Add eggs back to the pan with sesame oil and toss well.  Top with scallion greens and serve with a side of broccoli that has been tossed with olive oil, a little soy sauce and freshly ground black pepper and roasted in the oven about 10 to 12 minutes.

Here's to fresh, fast, and fantastic food!

Organic and On Budget

Everyone is in a different place when it comes to the organic versus conventionally grown spectrum.  Some are 100% organic right down to the clothes they wear, while others would not even contemplate wasting their money on the “hype”.  However, from my many conversations and questions during my speaking engagements, I can tell you that most people are somewhere much closer to the middle.  I think most people would agree that there is absolutely benefit both to the body and the environment from buying organic food, however the question becomes how much benefit and does that benefit outweigh the higher cost of organic foods.  It is a very valid point, especially in these extremely challenging economic times.  Here are some tips to help you balance the cost and benefit of organic food and still stay within your budget.

IF YOU CAN PEEL IT, BUY CONVENTIONAL

While you cannot eliminate pesticides completely by tossing the peel, you do eliminate a significant amount.  So, if you are going to peel a fruit or vegetable then buying certified organic may not be worth the extra cost.  This includes things like oranges, kiwi, avocados, bananas and mangos.  However, I would remind you that the skin is the most nutrient dense part of the fruit or vegetable, so buy organic sweet potatoes and cucumbers and eat the skin for extra nutrients and fiber.  For fruits and veggies that you cannot peel – like red peppers, grapes, pears, berries, and kale – buying organic is a smart splurge.

SHOP THE SEASON

One of the best ways to enjoy more organic produce is to buy those items that are in-season.  Berries are a great example of an item that can be purchased very reasonably organic while in-season, however when out-of-season you may need to get a second mortgage to support the habit.  Eating seasonally not only contributes to your bottom line, but it also benefits your health.  Seasonal produce is higher in nutrients than when it is purchased out-of-season and has been grown in a greenhouse.  Many times when you purchase an out-of-season item it was only available because it was grown on the other side of the world.  So by shopping in season, you are helping the environment and “local” farmers.

JOIN A CO-OP

If you have not already tried a local co-op or farmers market, you should give it a shot as soon as possible.  Most co-ops offer local and/or organic produce at a very reasonable price.  You will be forced to eat more seasonal foods, support local farmers and a cleaner environment.  If you live in the Houston area and want a fantastic bargain on amazing organic and often locally grown produce, check out the Rawfully Organic Co-op.  I have not purchased from them, but Central City Co-op is another one in the area.  Do an online search for co-ops and farmers markets in your area, it will be worth it.

SKIP THE CONVENIENCE PACKAGING

Packaged organic veggies, fruits and lettuces are of course extremely pricey because you are paying for someone else to prewash and pre-chop them.  Switch to whole vegetables, fruit, and heads of lettuce, do a little prep work yourself, and you can afford to buy more organic produce.  The additional benefit is that whole produce has a longer shelf-life than prewashed/pre-chopped items, so you will through less food away.

BUY CONVENTIONAL RICE, BREAD, AND PASTA

Instead of spending the extra money on organic grains, focus on whole grains, like brown rice and whole wheat pasta.  Consuming more whole grains has a much larger impact on your health than choosing organic or not.  You can decrease your total mortality rate by 15% by consuming more whole grains.

BUY STORE-BRAND ORGANIC

Almost every state and national grocery chain now offers an in-house organic brand.  Whole Foods offers the widest variety of products that I have found.  The price of the store-brand organic products are almost always less expensive than the national organic brands and the stores are more likely to have coupons and specials on the in-store brands.

DIG DEEPER TO UNDERSTAND

Ask the butcher the difference between the organic chicken and the no-hormone, no-antibiotic, vegetarian diet chicken.  What you will find, is that there may not be much difference.  At Whole Foods, the difference is that the non-organic chicken was not fed an organic vegetarian diet, but a vegetarian diet.  Given that the non-organic chicken is $2-3 a pound cheaper than the certified organic, that may be a great way to save.  However, you do have to be careful and ask, because all grocery stores to not have non-organic meat that is no hormones, no antibiotics, vegetarian diet.  Milk and cheese are another place that you may be able to buy non-organic and still get most of what you are looking for at a lower price.  Read the labels, it will explicitly say if it is no-hormone, no-antibiotic, vegetarian fed.  Many national grocery stores now offer an in-house brand of milk that is not organic but is produced by farmers that pledge not to use artificial growth hormones.  These offerings are usually about half the price of certified USDA organic.

BUY ORGANIC EGGS

Eggs with the official USDA Certified Organic seal contain less saturated fat and more omega-3s and beta carotene than their conventional counterparts.  However, it might not be worth your money to spend extra for eggs labeled “cage-free”, “free-range” or “all-natural”, as those terms are not closely regulated.

BUY GRASS-FED MEAT

“Pasture-raised” or “grass-fed” red meat can be about twice as expensive, but it contains more heart-healthy omega-3s and other good fats.  By limiting your meat consumption to once a week and buying lower cost cuts like chuck, flank, or skirt steak – you won’t be paying for fat and bone.  On the other hand, if you are like me and you really love a great grass-fed tenderloin filet that is unfortunately very pricey – have it every once in a while, eat a small portion, and savor every bite!

BUY ORGANIC CHICKEN IN BULK

Organic chicken offers some of the same health benefits (more nutrients and less fat) as organic beef, but it is much cheaper.  Save up to 20% on the supermarket price by stocking up at clubs like Costco.  Another way to save on organic chicken is to buy the whole bird instead of breasts and thighs.  Chicken freezes great, but you have to remember to thaw it in the refrigerator overnight for a good product.

If you are interested in getting a hands-on lesson in getting the most bang for your buck at the grocery store, learning about new products to save you time and effort, and how to make the best choices for your family, contact me to schedule a grocery store tour. 

Resource:  Rachel Ray Magazine October 2011

Living Gluten-Free

Gluten, the protein in wheat and other cereal grains such as barley and rye, can be a problem for those with celiac disease or some sensitivity to gluten.  Fortunately, fresh fruit, fresh vegetables, eggs, most dairy products, meats, fish, and poultry are already gluten-free.  Of course where it gets very challenging is pancakes, pizza, sandwiches, or other recipes that normally contain wheat flour.  All of that being said, the 18 million Americans sensitive to gluten and the 3 million diagnosed with celiac disease have forced food producers to get creative and  meet the needs of the population.  The quantity and quality of gluten-free products has come such a long way in the past few years.  In many markets, you can now find a significant portion of an aisle focused specifically on these products.  If you have been told that you have a gluten sensitivity or celiac disease or even if you are interested in trying a gluten-free diet to see if it eases some of your gastrointestinal issues, here are some tips to getting to gluten-free.

Reading Labels

If you are eating a gluten-free diet, you have to have to keep a close eye on food labels.  Some obvious red flags would be wheat, wheat gluten, barley, or rye.  There are also some sneakier gluten.  Malt, which is made from barley, and hydrolyzed vegetable protein (often contains wheat) are two terms to watch.  Oats do not contain gluten but may be contaminated with wheat gluten and may increase symptoms, such as abdominal pain, bloating, and diarrhea.

Good-bye to Bread... Mostly
Saying good-bye to bread is probably the most difficult step in going gluten-free.  A major staple of the American diet, this includes white, wheat, marble, rye, as well as bagels, muffins, croissants, hamburger buns, scones....  However, don't get to depressed because there are some alternatives.

Gluten-Free Bread
As I mentioned earlier, most health food stores and many national grocery stores now carry gluten-free items including breads, bagels, etc.  Most are made from rice or potato flour instead of wheat products.  Read the labels carefully and make sure that it says 100% gluten-free.

Cereals

Most traditional breakfast cereals are also off-limits if you are eating a gluten-free diet.  Obviously cream of wheat is out, but so are many other favorites like Cheerios because it contains wheat starch, Frosted Flakes because it uses malt flavoring.  Corn and rice cereals are good breakfast alternatives, but again it is important to read carefully, as some also contain malt.  Read the list of ingredients and make sure it does not contain wheat, barley, rye, or malt.

Arrivederci, Pasta?
Well, fortunately you do not have to say arrivederci anymore.  Now they are making great alternatives out of brown rice, buckwheat, and quinoa.  You do have to say farewell to pasta in most restaurants and when eating away from home because it most certainly contains wheat no matter what the shape.

Rice and Potatoes
On a gluten-free diet, your new best friends will be the filling and flexible rice and potatoes.  You can top them with just about anything, mix them into meals, or enjoy them on their own.

Beware of Breaded Foods
Check the ingredients, but the crunchy coating on most chicken nuggets and fish sticks is generally made from wheat flour.  If you need an alternative for breading, crunch up your favorite gluten-free cereal or savory rice cakes and use it instead of bread crumbs.  Better yet, skip the breading all together and enjoy lean meats without any additives and you will be eating right for a gluten-free diet.  Do keep in mind that hot dogs and deli meats are processed, so check the ingredients for additives that might contain gluten.

Don't Forget Whole Grains

While it is critical to remove all wheat when eating a gluten-free diet, it does not require you to remove all whole grains.  In fact, given the importance of whole grains in a healthy diet, it is critical that you stay focused on including whole grains into your diet.  Some great options include brown rice, quinoa, buckwheat, amaranth, and rape.  Oatmeal does not contain gluten but can be contaminated with gluten from wheat and does sometimes cause issues for those with celiac/gluten sensitivity.  Many of the gluten-free products available today also contain the whole grain, including crackers, pastas, cereals, etc.

Satisfying a Sweet Tooth
Unfortunately, you will not be able to enjoy traditional cakes, pies, and cookies, but there are other ways to satisfy your sweet tooth and have a celebratory treat.  Marshmallows, gumdrops, and plain hard candies are all gluten-free.  But don't stop there.  Look for specialty bakeries that may create custom-ordered gluten-free cakes and pies, or grab one of the cake mixes in the gluten-free aisle and give it a try.

Celebratory Drink

Yes, most beers are made with barley malt.  There are some gluten-free beers available, but I am not a beer drinker, so I cannot speak to the taste.  It is best to check with your doctor to make sure that these are safe for you.  The good news, wine and liquor are generally gluten-free, so you can still raise a glass and offer a toast, no matter what the occasion.

Staying Positive
When taking on the gluten-free challenge, it can be very easy to get bogged down in the "No's".  To make an easier transition, you must stay focused on all of the great options that are out there for you beyond rice, potatoes, and wine.  Don't forget about eggs, fish, meat, fruits, vegetables, beans, legumes, and milk products.

Note:  When using frozen or canned fruits and vegetables, check for additives that might contain gluten.  The same goes for processed cheese spreads and flavored yogurts.

Dining Out
Eating at restaurants can certainly be a challenge when maintaining a gluten-free diet.  Don't be shy, talk with your server or the chef and explain your dietary needs.  Most will do everything they can to satisfy your needs.  When in doubt, go for the simply grilled lean protein and vegetables.

For most people with celiac disease, even small amounts of gluten can cause symptoms like gas and bloating, changes in bowel movements, weight loss, fatigue, and weakness.  That is why going gluten-free can be a big help, no matter the severity of the symptoms.  It is important to talk with your health care provider before making any major dietary changes.

Gluten-free Diet and Autism
Some parents believe a gluten-free diet can help children with autism, although the idea is controversial.  The theory suggests children with autism are sensitive to gluten, and avoiding the protein can improve certain symptoms, such as speech or social behavior.  Currently, there is not enough research to confirm or refute the effectiveness of gluten-free diets in people with autism.

As you can see, eating a gluten-free diet can be challenging, certainly as you acclimate to the change.  Fortunately, for those with gluten issues, it can make a major difference in their lives.  There are so many gluten-free alternatives today and the varieties will only continue to expand as well as the quality of the products, making it easier for people to live a life gluten-free.

If you need more help in creating a family friendly diet that is also gluten-free, contact me.  I will work with you to gain more gluten-free knowledge, learn more about available products, as well as provide recipes and support necessary to adapt to a gluten-free diet for one or all members of your family.

Source:  "What is a Gluten-Free Diet?" WebMD, "Gluten-Free Baking" Natural Awakenings Publication

WHAT'S FOR DINNER
Pizza is a staple in most American households, especially one with children.  Here is a gluten-free version that will satisfy the whole family.

No-Knead, Gluten-Free Pizza Dough
Serves:  8-12

Ingredients
1 cup stone ground brown rice flour
1 cup tapioca flour or potato starch
1 cup garbanzo bean or chickpea flour
1/2 cup cornstarch or corn flour
1 T xanthan gum
1 T instant or bread machine yeast
1 1/2 t fine kosher or sea salt
3 large eggs or equivalent substitute
1 t cider vinegar
2 T agave nectar or honey
3 T vegetable oil, such as canola, corn, or light olive oil
1/2 cup unsweetened applesauce
1 cup lukewarm water, about 100 degrees

Spoon the flours and xanthan gum into a measuring cup, level with a knife, then dump into a large bowl.  Add the yeast and salt to the flour.  Stir together with a wooden spoon.  Lightly beat the eggs in a small bowl.  Add the brown sugar, vegetable oil, applesauce, and water and whisk until thoroughly mixed.  Pour the liquid into the flour mixture and whisk until arriving at a smooth, very loose, batter-like dough.  Cover the bowl with plastic wrap and let rise at room temperature, about 72 degrees, for 2 hours or until the dough has risen to nearly the top of the bowl and has a thick, golden, mashed potato-like appearance.

Line a large sheet pan with parchment paper.  To form the pizza, transfer the dough to the prepared sheet pan.  Using a water-moistened spatula or just hands, spread the dough into a 14 X 10" rectangular shape.  Cover with a tea towel and let rest at room temperature for 40 minutes.

Preheat the oven to 350 degrees.  Spread your preferred sauce and toppings over the dough and bake for 25 to 30 minutes, or until the crust is lightly browned and the pizza is bubbling.  Transfer to a rack to cool.  Slice and serve.

Source:  Adapted from 200 Fast & Easy Artisan Breads by Judith Fertig
  

Here's to fresh, fast, and fantastic food!