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!

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!

Habits of the Fit and Healthy

Every day I get asked very specific questions about should I eat this, is this bad for me, is there a better option for this type of food, etc. but usually all those questions are getting at one point - "How do I/my family get fitter and healthier and maintain it?"  Which got me thinking about the habits of fit and healthy people.  Here are some key habits of fit and healthy people - maybe you can print the list and just work toward one or two at a time.  After all, making small changes over a period of time is much more effective in the long-run than trying to make a major change all at once.

Keep a water bottle with you at all times and drink from it often

Water should be your drink of choice and what you are consuming the majority of the time, by a large margin.  If you need to perk it up a little so you will drink enough to make it a habit, add a little lemon, lime, cucumber, or fresh berries to give it more flavor without adding significant calories.

Look at exercise as a pleasure and privilege, not a burden or chore
Just by having a positive outlook on exercise and the change that it will produce can turn one more chore into a treat each day.  Rather than obsessing about your next meal, get excited about your next workout!

Eat a well-balanced meal and remember that excess calories, even if they are from foods that are fat-free or high in protein, will turn to excess weight.  No matter what the latest fad diet says, extra calories equal extra weight!

Limit caffeine
Research has shown a little caffeine to be safe and actually boosts your metabolism, however if you over due it your body will really start to feel it.  Too much and you will start to have a difficult time concentrating and you may also find yourself eating extra calories to get rid of that jittery feeling.

Focus on short-term fitness goals with an emphasis on completing daily exercise

Keep a daily log of what you are actually eating
This includes every time you grab a handful of chips here or eat the crust of your kid's sandwich there,  and ALL of your snacking.  You don't have to keep a log for the rest of your life, but it is good to do it for a while to get a real reading on your consumption.  Mindless eating can creep in over time and this is a great way to realize and eliminate it.

Enjoy the occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation

Enjoy contributing to the health of others by having a partner or friend to exercise with, as well as recruiting others who want to feel better and have more energy

Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like 5K's for a great cause, adventure races, new shoes, or great music

Invest in the right tools
Buy good shoes that fit really well, a portable MP3 player, fitness equipment, a personal trainer to keep it interesting and keep you challenged, etc.

Make it a goal to do some form of exercise 6 or 7 days a week
If you are eating right, exercise will fuel your energy level!

Don't compare your body to others' - work to be your personal best!

Work to take your exercise to new levels of intensity
If you don't know how, find a personal trainer that can teach you.

Create an exercise schedule the day before instead of leaving it to chance or waiting to "find" the time.  Exercise should be on your calendar or to do list and should be just as important as any other meeting on the list.  Remember - it is your treat to yourself!

Move beyond the boundaries of weight loss and into total fitness
Measure success by the way your clothes fit, not just by some number on the scale.

Stick with eating plans you can maintain indefinitely
Remember that no matter how hard you are working out, if you are consuming too many calories, you will never see the muscles that lie beneath the layers of fatty tissue.

Get enough sleep

Beyond the importance of sleep in every function of your body, people that exercise regularly fall asleep faster and sleep more soundly.


Limit alcohol intake to special occasions





Resource:  Chalene Johnson, creator of TurboFire


WHAT'S FOR DINNER?
By now you have probably searched the grocery shelves and found one or two fantastic bottled marinara sauces that can help you make a quick and healthy pasta dinner any night of the week.  I like to keep a bottle or two on hand, however I have also found tomato sauce that is very easy to make at home, makes plenty to store in the freezer, and easy to defrost later to use in any type of dish.  This sauce is not specifically Italian, so you can substitute it for the tomato sauce in any dish.  Add fresh herbs to give it more of an Italian flavor if you prefer.  Maybe you can whip this up over the weekend and have plenty of sauce ready over the next couple of months.

Tomato Sauce
Makes 10 cups

3 T olive oil
1/2 large onion, finely diced
8 cloves of garlic, minced
112 oz. fire roasted tomatoes, crushed
1 -2 cups Cabernet

Heat a 5-6 quart dutch oven over medium heat and add the olive oil and onion.  Cook a couple of minutes until onion is translucent.  Add the garlic and stir constantly until garlic is golden and fragrant.  Pour in the wine and the tomatoes.  Increase the heat to high to bring it to a boil, stirring occasionally, about 10 minutes.  Lower the heat, partially cover and simmer, stirring occasionally, until the sauce is thick and reduced by about 1/3.  This should take about 2 hours and 15 minutes.  Season with salt and pepper and let sauce cool completely in the fridge.  Place the sauce in zip-lock bags in one and two cup portions, and place those bags inside of a one to two gallon storage bag and place in freezer.  Remove the appropriate amount of sauce from the freezer and thaw in the fridge over night.  If you need it too thaw more quickly, you can place the frozen bag of sauce in a bowl and run cool water over the bag to thaw.

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!