Motherhood

What does it mean to be a mother?  Before I became a mother I would have answered that question very differently.  I am certain that 10, 20, and 50 years from now I will continue to answer it differently, because the roll of a mother is ever evolving throughout the life of both mother and child.  As we approach Mother’s Day weekend, I began to reflect on my mother and all that she has done and means to me.  The words that come to mind (yes I am already choking back tears) are: teacher, cheerleader, unconditional LOVE, nurturer, selfless, friend, shoulder to cry on, ear to vent to, biggest fan, truth teller, difficult question asker, never miss an event or birthday, genuine, passionate, faithful, hard-working, strong, determined, intelligent, articulate, savvy, beautiful, and AMAZING!  My mom made me the woman that I am today through her example and because she was willing to be my mother first and then later my friend.

There are days as a mother when I feel sappy and find myself constantly thinking what amazing children I have, and how much I hope I remember these moments.  However, the majority of the time I am wrapped up in the craziness of our life, rushing from here to there, don’t do that, pick up this, don’t make me ask you again… and if I remember even once or twice in a day to be thankful and reflect on the joy of my children I am doing pretty good.  I sometimes get frustrated with myself that I am not more patient with my children or that I don’t find more time for those “Awww” moments.  But then I remember that motherhood is made up of a whole bunch of chaos and millions of tiny “awwww” moments, and that I need to give myself a break.  After all, my kids probably love me most for things like letting them help plant some seeds in the garden, taking them out to see the first tomato, helping them cut their own strawberries for snack, reading them the same book over and over and over again, singing with them loud and proud in the car with the windows down, or wrapping them in a towel after bath and singing “rock-a-bye baby” no matter how big they get.  They probably won’t remember losing their art supplies for the day because they lied about writing on the wall, or not getting to watch an episode of Dinosaur Train because they spoke disrespectfully, but I am certain that those moments are just as important or maybe more important than the “awww” moments.  Motherhood is by far the most challenging work I have encountered, but I have also never found anything that is nearly as rewarding.  As I go in to check on my kids each night before I go to bed, I am reminded how blessed and thankful I am that God gave me the opportunity to turn these wonderful little people into strong, independent adults that will make this world a better place.

So, I am going to keep working on my patience and keep doing the best I can each and every day.  I hope that William and Grayson will someday reflect back on their mother and have to choke back tears as they remember all of the big and little moments that make them love and appreciate her so much.

“God could not be everywhere and therefore He made mothers”

- Jewish Proverb

It may be Mother's Day, but I don't want to forget to thank my wonderful husband Greg; if not for him I would not be the very happy and generally sane mother that I am today.  When I seem to have lost every ounce of patience, he comes in with fresh patience and sweeps the kids out the door for a game of baseball or a jump on the trampoline.  A few quiet moments later I can go back to being the Mommy that I want to be.

Happy Mother’s Day!

Aimee

How Does Your Garden Grow?

Or maybe the better question is, will your garden grow?  This past weekend, my husband, kids, and I dove into the deep end and planted our first organic vegetable garden, in fact our first veggie garden ever.  We have a fantastic piece of dirt behind our garage that is absolutely useless for anything else and perfect for a garden (I think).  It is nice and sunny most of the day, right by our compost bin, and close enough to our yard/house that we will tend it regularly.

I have an aspiring green thumb.  I come from a long line of very green thumbs, so I think I have it in me but experiece seems to be what is missing.  Fortunately, my Mom is a fantastic gardener, in fact she grew up on a farm and had a Mom (my Grandmother) who can grow roses (and everything esle) like nobodies business.  So you can probably see as well as I can that the potential is there.  As for the experience, well after about 9 months to a year of contemplation and the dryest year on record in Houston, Texas, we have finally gotten the courage and the conditions to get started.  When my Mom was in town for Easter, she helped us plan the garden on paper, gave us lots of pointers, and said good luck.

On Saturday morning, Greg got out there and scraped all the dead weeds and grass away and turned all of the dirt over with a shovel.  We rose bright and early on Sunday morning and began mixing in some composted manure/humus mix into the dirt with our rented roto-tiller.  It is amazing how beautiful the dirt looks once that process was finished.  The kids especially loved watching Greg maneauver that machine.  In only a couple of hours, we had some soft rich soil ready for our seeds and plants.

All four of us made the trek to Home Depot to return the roto-tiller and to pick out our seeds and plants.  We had a general plan of what we were getting because Mom helped us plan, but we also adjusted during the process to give the kids some say in what we would grow in the garden.  In the end, we all agreed on:
watermelon
cucumbers
zucchini squash
corn
tomatoes (plants instead of seeds since we are late getting them in the ground)
sugar snap peas
green beans
carrots
spinach
swiss chard
lettuce
herbs (parsley, cilantro, basil, lavendar, sage, and thyme - plants instead of seeds)



Garden Plan

 As I was reading the backs of the seed packets on the way home from the store, I started to feel overwhelmed.  Plant in this kind of soil, this deep, this far apart, pack it in this way, thin it to this many inches, etc.  Oh good grief, is every kind of plant really that different and do I have to be exact for them to grow?  I then realized that it was such a good lesson for me, because this is how so many of my clients, readers, friends must feel about diet and exercise.  You read and hear so many conflicting recommendations on eat this not that, this food is so good for this and then someone else says it will harm you in this way.  You must exercise just like this and for exactly this amount of time, blah, blah, blah!  As one of my clients likes to say, "it is all just too much".  Well, as I decided in that moment about my garden and as I encourage my clients to do, "everything in moderation" and "it is better to do a little something that you think moves you in the right direction than to stay in the same place and do nothing".  So, to work I went attempting to plant my seeds and plants in the way that the package said, but in the end I was just so darn proud to get them in the ground and to learn more about gardening through the process.  "There is no better way to learn then to try and make mistakes."

Our First Garden 4-15-12

I am thrilled to say that I got everything in the ground on Sunday, because it started to rain Sunday night and has continued to rain throughout the day today (Monday).  In my inexpeienced gardener mind, that rain seems like a really good thing on the day after you plant your garden, but I guess I will find out in a week or two when hopefully the sprouts began to peek above the ground.

If you are an aspiring green thumb like myself, I hope this encourages you to give it a shot, even if it is just some herbs or tomatoes in a pot on your patio or porch.  If you have kids and want them to eat more vegetables and fruits or just want them to be more in touch with where food comes from, then find a way to plant a garden and get their hands in the dirt.  Again, even a pot on the porch or patio is a great place to start.  If you have no interest in gardening, then I hope you at least walk away from this article realizing that even if you become overwhelmed by how to exercise, have a healthy diet, or how to do underwater basket weaving, give it your best shot because giving your best effort is always better than sitting around wishing that you could...


WHAT'S FOR DESSERT
Do you find yourself looking for a beautiful dessert that doesn't take forever to make and doesn't completely sabotage the good work you have done all week trying to eat healthy?  Well, this has been one of my favorites since I was a child and for some reason I just had not thought about serving it to my family in a while.  Greg's birthday is today, so when I passed the beautiful strawberries and angel food cakes at Whole Foods on Saturday (nice placement marketing WF), I thought that Strawberry Shortcake would be a great birthday cake this time around.  You could of course make an Angel Food cake from scratch, but if you can find one that is already made and does not have all kinds of preservatives in it, then you just saved yourself a good bit of time (and you don't have to figure out what to do with all of those egg yolks).

Strawberry Shortcake
servings:  8

1 prepared Angel Food Cake
2 pint strawberries
1-2 t granulated stevia (like truvia) or sugar
creamy yogurt, whipped cream, or powdered sugar (optional)

About an hour before serving, slice strawberries in a bowl.  Sprinkle strawberries with one teaspoon of granulated Stevia (like Truvia) or 1 teaspoon of sugar.  Cover strawberries and let them sit in fridge until ready to serve dessert.  Cut the angel food cake into 8 pieces and place each piece on a small plate.  Top each serving with 1/8 of the strawberries and if desired, finish with a dollop of yogurt, whipped cream, and/or a sprinkle of powdered sugar.  ENJOY!

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

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 

10 Stress Busters

Are you having a stressful week, month, life?  Hahaha, who isn't, right?  Here is a great article about decompressing by Sarah Stevenson.  Taka deep breath and enjoy...

Have you ever pulled up for a first date or super-important business meeting with just seconds to pull yourself together for a good first impression? Traffic was awful, you spilled coffee on your shirt, and your kid's Barney CD is stuck on a permanent loop in your stereo. You. Are. Stressed. And you need to decompress, pronto! If moments like these can make you look more like an anxious fool rather than "oh so cool," here are 10 super quick, easy ways to help you de-stress when all you have is 10 seconds.

1.     Deep Breaths. Sometimes all you have time for is a deep breath—sometimes that's all you need. Inhale for five seconds, filling up your lungs to full capacity. As you take your breath in, tempt the breath to reach the deepest part of your lungs allowing your belly to expand outward. To exhale, open up your mouth and empty your lungs. You can even add a little mantra to enhance the breath. On your inhale, recite internally a word that reminds you of calmness or peace and as you exhale, release the word "stress" or "worry."

2.     Laugh out loud. Have you ever had a really good laugh that brought tears to your eyes? Afterwards it feels like you have taken 20 deep breaths of fresh, pure mountain air. That's because laughter is known to release the "happy chemicals" dopamine and endorphins in your system. In March 2003, a survey of rural Midwestern cancer patients revealed that humor was one of the most frequently used, successful forms of therapy to reduced stress and increase immunity. People who attend the guru Yogi Ramash's Laughing Yoga classes are said to be significantly happier than before entering the class.

3.     Put a smile on your face. The simple act of smiling releases chemicals that not only reduce stress but also promotes a healthy immune system. Thich Nhat Hanh, author of Peace is Every Step, says, "Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy." And guess what? When you smile at someone they typically smile back—also a great stress reliever and positive reinforcement for you to smile more.

4.     Aromatherapy. The Department of Health Science at Osaka Kyoiku University conducted a study in December 2001 testing the effectiveness of aromatherapy on stress. Lavender odorants were associated with significant levels of reduced stress. You can purchase a little jar of lavender oils or a little sachet at most health food stores. It's easy to keep in your purse, car, office or home. Bring it close to your nose take a deep breath in and breathe out the tension and stress in your body.

5.     Give someone a compliment. March 1st is World Compliment Day. But you don't have to wait until spring to receive all the benefits of making another person's day. It doesn't take very long to find something good in another. It takes your mind off of your stresses. The great thing about this is the more often you do it, the easier it gets. Who knows, you may be able to throw out two compliments in 10 seconds if you keep it up.

6.     Imagine the person you're with in their underwear. This can either be incredibly stimulated or absolutely hilarious. If it worked for Marcia Brady, it'll work for you.

7.     Five Jumping Jacks. The Mayo Clinic's Stress Management team says, "One way to take control of the stress in your life is through physical activity. Being active can boost your feel-good endorphins and distract you from daily worries." Research proves time and time again that one of the best behavioral techniques to combat stress and anxiety is to engage in physical activity. If you only have 10 seconds, jumping jacks are the perfect full-body movement to sneak in. Jump away.

8.     Kiss Someone. (Preferably someone who would like to be kissed.) Kissing a stranger may get you a slap in the face—which would be counter-productive in relieving stress. American psychologist, Harry Harlow, conducted some very famous, controversial studies in the late 1950's with monkeys to determine the efficacy of touch and the symptoms with a lack there of. Although these studies perhaps lacked ethical wisdom, he found out some amazing information regarding touch. Monkeys who were unable to connect to another with touch showed not only insurmountable levels of anxiety and stress but they also had a failure to thrive. Kissing and touching loved ones help you feel connected, safe, and less stressed.

9.     Tell a quick joke. You're multi-tasking here by covering tips two and three while you're at it. The only better thing than laughing by yourself is laughing with someone else. As Victor Borge, the American entertainer, once wrote, "Laughter is the shortest distance between two people." Even dumb jokes can get a chuckle. Here's a quick 10-second joke you can try out.

You: Want to hear a clean joke?
Them: Sure.
You: Tommy took a bath with bubbles . . . Want to hear a dirty one?
Them: Sure.
You: Bubbles is a girl.

10.   SCREAM!!!! Yup that's right. YELL your loudest. Imagine, if you will, a teapot. The water gets warmer and warmer until eventually it starts to boil. That poor little kettle can't hold it in any longer and it has to scream!!!! Once it screams you turn off the heat and viola! You get to enjoy a nice hot cup of chamomile. See yourself as that teapot. When you feel like you just can't take it any longer let out a loud SCREAM! Rachel Gray Safyurtlu, Grief Counselor (MFT), Yoga instructor, and mother of two, suffered a devastating loss of her son Dylan, six months into her pregnancy. One of the ways she dealt with the anger, frustration and emotional pain was to drive to a parking lot under a freeway overpass (where no one could hear) and scream her lungs out until she felt a release. Rachel states, "We all experience stress and loss in some form. Whether we are conscious of our own stress or not, screaming is a great way to release tension." So get out there and SCREAM!

Often times it's hard to know how you feel. People survive their busy lives by living on auto-pilot, zoned out, not even remembering how they got home from work. Consumed with this stressful life, we sometimes go days without realizing that our shoulders are big rocks sitting next to our ears. The key to combating stress is to be aware of your body and how it feels. Check in with yourself several times throughout the day—even more on high stress level days. Integrate these simple 10 second stress busters and you're on your way to a calmer, happier, and healthier you.

WHAT'S FOR DINNER?
Today is National Pancake Day, so grab a bag of 365 Organic 100% Whole Wheat Buttermilk Pancake Mix, add in some fresh or frozen blueberries and serve with some scrambled eggs and fruit salad for a fun and fantastic BREAKFAST FOR DINNER.  The kids will LOVE it!

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!

Get MORE in 2012

We are just 13 short days away from 2012, so my question is “What do you want more of in 2012?”  MORE energy, MORE time, MORE patience, MORE love, MORE health?  It is tough to say no to any of those, but how do you get MORE in 2012.  I believe that you get MORE in 2012 by clearing away the clutter and focusing your efforts on things that can really make a difference.  How many times a month, a week, a day do you say “I should not eat this”, “I should really start eating healthier”, or quite possibly “I should really start working out”.  Getting MORE in 2012 could be yours if you stop talking about what you should do and start doing it.  There is no better time than right now to start focusing on your health and the health of your family.  Being too busy or tired cannot be your excuse because you are not going to be any less busy in a week, a month, a year, and you certainly are not going to feel less tired unless you focus on your health.

Scientific studies continue to demonstrate that among all lifestyle factors, no single factor is more important to our health than the food we eat.  The World Health Organization recently noted that by 2020, and for the first time in history, non-communicable chronic preventable diseases such as obesity, heart disease, diabetes, and cancer will constitute more than half of all diseases on a worldwide basis.  This means that over half of the diseases are preventable through lifestyle changes such as the food we eat and exercise.  If this is not motivation enough for you to make a change, then maybe some facts about the cost of an unhealthy lifestyle will motivate you.  Healthcare costs have risen from $3,468 per person in 1993 to $8,160 in 2008, and costs continue to rise.  It is estimated that in the next 5 years healthcare costs will rise 50% to $13,100.  These costs would make sense if we were actually getting healthier, but sadly, we are just treating diseases with all of this money and are far less healthy.  To lower your own healthcare cost, you must focus on health promotion and disease prevention.

We have become a nation addicted to foods high in sugar, salt, and fat, to foods of convenience rather than health.  Each year, the average American consumes 600 cans (56 gallons) of soda, 150 hamburgers, 200 orders of French-fries, 175 pounds of sugar, and 180 pounds of meat.  We purchase, on average, 125 take-out meals each year.  Even more concerning, 90% of foods Americans purchase every year are processed foods lacking in essential vitamins, minerals, fiber, and antioxidants;  In 1940, this statistic was only 10%.  The number of people eating five servings of fruits and vegetables declined in the last 18 years from 42% to 26%, even as fruits and vegetables are more readily available year-around.

Nutrient-poor processed foods are overly refined, overly stimulating foods, which are not satisfying because they are lacking in fiber, vitamins, minerals, and the plethora of phytonutrients found in unprocessed foods.  These “foods” are rich in sugar, salt, fat, and often cause us to unknowingly consume more calories than our bodies require.  Because these products contain so little of the nutrients our bodies’ need, these unhealthy foods are not only addictive but harmful, causing undernourishment and nutrient deficiencies that, over time, damage our bodies and impair our health.  They are the primary cause of low energy, insomnia, fatigue, and poor memory, shortly followed by insulin resistance and unwanted weight gain, leading to obesity and all the chronic preventable diseases that plague us, including type 2-diabetes, cardiovascular disease, and some cancers.

The good news is that healthy foods do not necessarily have to cost more than their unhealthy counterparts; in fact, a review of data by the USDA published in 2008 found that refined grains, added sugars, added fats, and processed foods were not the way to go in developing a low-cost, yet still nourishing food plan.  The only way for the meal to remain both nourishing and low-cost was to emphasize nutrient-rich foods such as fruits, vegetables, beans, and whole grains.  The USDA found that the strategy used to keep food costs down at the level of 10% of earnings was none other than nutrient-richness (determined by comparing the number and amount of nutrients a food contains in relationship to its caloric content).  The USDA researchers concluded that “For many American households, achieving an affordable healthy diet will require moving nutrient-dense foods, such as fruits and vegetables, to the center of their plates and budgets.”  My grocery store tour is the best way to learn how to get the most for your dollar in any market.  Contact me to set-up a grocery store tour by yourself of with a group of friends.

If the cost of healthy food is not your main concern, then I would bet that it is TIME.  You may say, “I barely have time to get food on the table, I certainly cannot spend time making food that starts with whole, fresh ingredients like vegetables, grains, etc.”  I can assure you that healthy and delicious food does not have to be complicated and you CAN get fresh nourishing food on the table just as quickly as you can go pick-up dinner or toss together a processed pre-packaged meal.  The very best way to start your transition to a healthier lifestyle is by allowing me to come into your home and share techniques such as meal planning, having the right ingredients, and quick and healthy cooking methods.  You do not have to love to cook; you just have to have the right information and the desire that you and your family live a healthier lifestyle.

Is your MORE in 2012 that you want your kids to eat MORE healthy foods?  I hear multiple times a week that people would be happy to cook more often if my family would eat it.  I specialize in getting kids to eat more healthy foods, such as fruits, veggies, and whole grains.  By addressing the food aversions you are not going to create food issues, in fact by NOT addressing the problem you are allowing food issues to grow.  I can walk your family through every step of the process, from introducing the change to your kids, the right words to use, what foods to prepare, as well as educating the entire family on health and fitness.  For the first time in history, our children will have a shorter lifespan than we do, which of course is caused primarily by “kid food” diet that so many children are now consuming as well as a significant decrease in levels of physical activity.  Your children do not have to be victims of the epidemic – let me help you make a change and get MORE in 2012.

We have talked in great deal about the food part of the equations, but let us not forget two other very important pieces to a healthy lifestyle – exercise and plenty of sleep.  Are you getting the minimum level of physical activity required for your health?  For an adult, you should be getting at least 150 minutes of physical activity at a moderate intensity every week.  If you want to lose weight, increase muscle strength, improve your cardiovascular function, you should work toward 250 minutes per week.  The key to exercise is that you get out of it what you put into it.  If you do the same old workout at the same old intensity just to check the box, you are going to continue to get the same old results.  If you want MORE RESULTS in 2012, let me come into your home for a FREE Personal Training Trial session.  In one session your will experience cardio, strength, flexibility and burn more calories during and after your workout.  Since I come to you, time, motivation, how you look, etc. can no longer be the excuse.  My personal training clients continue to tell me that they not only look and feel great and have tons of energy, but they have achieved an unexpected benefit from the workouts – extreme mental clarity.  Do you want MORE energy, MORE health, and MORE mental clarity in 2012?  Contact me so you can stop saying “I should” and say “I DID”!

2012 is your year to achieve the health and fitness that you and your family deserve.  In the New Year be a little selfish and put your health and that of your family’s on top of the priority list!

Here’s to MORE in 2012!

Aimee

References:
DeVol R and Bedroussian A. An unhealthy America: the economic burden of chronic disease. Executive summary and research findings. 2007, The Milken Institute, Santa Monica, California.
WHFoods Website by George Mateljan
Golan E, Steward H, Kuchler F et al. Can Low-Income Americans Afford a Healthy Diet? Amber Waves. U.S. Department of Agriculture, Washington, D.C. 2008, 6(5): 26-34
King, DE, Mainous, AG, Carnemolla, M, et al. Adherence to Healthy Lifestyle Habits in USA Habits,Am. J. Medicine (2009) June 122(6),528-534.
Wang Y, Beydoun MA, Liang L, et al. Will All Americans Become Overweight or Obese? Estimating the Progression and Cost of the US Obesity Epidemic. Obesity (2008) 16 10, 2323-2330.
Willett WC, Koplan JP, Nugent R, et al. Prevention of Chronic Disease by Means of Diet and Lifestyle Changes. Chapter 44 in: Disease Control Priorities in Developing Countries (2nd Edition). Jamison DT, Breman LG, Measham AR et al, Eds. Disease Control Priorities Project, Washington, D.C., April 2006.
World Health Organization. Diet, nutrition and the prevention of chronic diseases. Report of a Joint WHO/FAO Expert Consultation, 2003 WHO Technical Report Series 916, WHO Geneva.

WHAT'S FOR DINNER?
Here is a fantastic quick and easy dinner for any night of the week.  A big warm bowl of chili topped with some delicious avocado, cheese, and baked chips will make the whole family happy.

Healthy Buffalo Chili

Servings:  8-12

Ingredients:
1 T olive oil
1 lb. 96% lean ground buffalo
1 medium sweet onion, sliced
2 t garlic, chopped
1 14.5 oz. can tomato sauce
1 14.5 oz. can fire-roasted diced tomatoes
1 14.5 oz. can fire-roasted crushed tomatoes
1 15 oz. can black beans, rinsed and drained
1 15 oz. can pinto beans, rinsed and drained
5 T chili powder
2 T ground cumin
Coarse sea salt and freshly ground black pepper, to taste
Baked tortilla chips
Optional toppings:  grated cheddar cheese, chopped onions, light sour cream or greek yogurt, sliced avocado

Directions:
Heat a large chef pan or stock pot over medium high heat.  Add olive oil and raw buffalo, stir to break meat apart and cook until no longer pink.  Add the diced onion and cook about a minute.  add the garlic and cook an additional minute.  Add the remaining ingredients, stir together, and simmer about 20 minutes.  Taste and adjust seasoning.  Top each bowl of chili with optional toppings and serve with baked tortilla chips.

Tips:
This chili gets even more flavorful in the 2nd and 3rd day after cooking, making it perfect for an additional meal later int he week.  You could make a burrito, nachos, or top a baked potato for a delicious healthy meal.  It also freezes beautifully, so make a double batch and freeze it for one of the crazy nights when there is no time to cook.

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