Part 2: Clearly an Ingredients List

Currently drinking, Glaceau SmartWater. 4 ingredients for water. 

This post is continuing from To Buy or Not to Buy from last week where we were left wondering whether or not we should purchase the box of Nutri-Grain cereal bars. For a recap, the Nutrition Facts label provided some useful information(Protein 2g, Sugars 12g, Dietary Fiber 3g) but was that enough to make a wise choice? Luckily, we have another immediate source that is equally informative, the Ingredients List.

Ingredients lists can be like a frosted window. You know, those windows that you can kind of see through, but not really. Ingredients Lists are supposed to list the ingredients that are in the product, but check out the regulations provided by the FDA for Ingredients Lists. Why are there so many regulations?  For example, "Listing ingredients in descending order of predominance by weight" is one that makes sense to me. On the other hand though, many of them constitute the frosted part of the window including the well known debate over Natural Flavors and GMO.

Here in California during the 2012 Election, Proposition 37 "Prohibited labeling or advertising such food as natural." Such food is in reference to any food that has genetic material that has been altered. If you look at many food items, you will often see "Natural Flavors" which seems clear right? Well, nope. The proposition failed so natural flavors continues to mean that it could be the essence of a fruit but possibly altered either by being genetically modified or engineered.

That fight is not over and will continue on a larger scale, but how does this impact you the consumer directly? Well, say you are Gluten-Free? According to the "Gluten-Free Diet: A Comprehensive Resource Guide" there are over 20 ingredients that you could see in an Ingredient List that means gluten is included yet very much disguised, e.g. Malt Vinegar. Vegetarian anyone?  Animal products have aliases and you have to do your research to make sure you are not eating meat. For example, diglyceride's can be sourced either from vegetable or animals, particularly cows or hogs. They are additives to help bind things together that normally wouldn't, such as oil and water.  But how would a vegetarian know if it's safe to eat? Unfortunately, you just don't know.  The Vegetarian Resource Group provides an incredible guide for vegetarians, vegans, and meat eaters alike who want to learn more about specific ingredients and their sources.

So how does this look when grocery shopping? Well, if you are fortunate enough to shop only at Whole Foods, then your starting off on the right foot.  Whole Foods has a list of Unacceptable Ingredients for Food which is quite lengthy, over 80 ingredients. Basically, they will not allow any of these products in their store. But what if your like me and my local grocery store is more convenient, affordable and overall more realistic?

Shopping tips to guide you... 

1. If you cannot pronounce it, most likely it's not good for you. 

• Sodium Alginate - Extracted from brown seaweed and with calcium can create a gel
• Dicalcium Phospate - Recommended to be used under the care of a medical professional
• Methylcellulose - not digestable.  

2. Avoid any "Dyes" in the list, especially Red Dye #40 as it is tainted with known cancer causing agents. 

3. Shorter the better - Some experts suggest avoiding foods with an ingredients list of 5 or more. What would they say about one with 45? Probably avoid at all costs. 

Finally, back to those cereal bars...drum roll please. 

Ingredients

CRUST: WHOLE GRAIN OATS, ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, VITAMIN B1 [THIAMIN MONONITRATE], VITAMIN B2 [RIBOFLAVIN], FOLIC ACID), WHOLE WHEAT FLOUR, SOYBEAN AND/OR CANOLA OIL, SOLUBLE CORN FIBER, SUGAR, DEXTROSE, FRUCTOSE, CALCIUM CARBONATE, WHEY, WHEAT BRAN, SALT, CELLULOSE, POTASSIUM BICARBONATE, NATURAL AND ARTIFICIAL FLAVOR, MONO-AND DIGLYCERIDES, SOY LECITHIN, WHEAT GLUTEN, NIACINAMIDE, VITAMIN A PALMITATE, CARRAGEENAN, ZINC OXIDE, REDUCED IRON, GUAR GUM, VITAMIN B6 (PYRIDOXINE HYDROCHLORIDE), VITAMIN B1 (THIAMIN HYDROCHLORIDE), VITAMIN B2 (RIBOFLAVIN), FILLING: INVERT SUGAR, CORN SYRUP, CHERRY PUREE CONCENTRATE, GLYCERIN, SUGAR, MODIFIED CORN STARCH, SODIUM ALGINATE, MALIC ACID, CITRIC ACID, METHYLCELLULOSE, DICALCIUM PHOSPHATE, CARAMEL COLOR, NATURAL AND ARTIFICIAL FLAVOR, RED 40

45 total ingredients, majority of which I cannot pronounce.  Red 40.  Highlighted ingredients look familiar?

As a consumer, you must use the resources available to you in order to make the best decisions. Don't be fooled by advertising and take the time to learn about Nutrition Facts and Ingredients Lists. They can be frosty sometimes but with these tips and helpful tools you now have the ability to see through a clear window. 

To Buy or Not to Buy...That is the question.

You are walking down the aisle at the grocery store and you see this product.  First impressions? Maybe a healthy option for a quick breakfast?  Whole cherries means real whole fruit were used and yup, says so in small print, "Made with Real Fruit." "More of the Whole Grains Your Body Needs" printed in a large yellow box and the bold "Whole Grain" is a pretty clear message.  Even a picture of a whole grain dotting the "i" in Nutri-Grain? How cute.  Are you sold by the packaging and the product is already in your cart, ready to be purchased?  If so, please take one more minute to look at the Nutrition Facts.  Because what you will find, may surprise you and may change your mind.  

Nutrition Facts label only became a requirement in 1990, that's relatively recent in the overall food industry.   But how many of us actually look at the label?  Apparently many of us say we look, but when it comes down to it we actually don't according to Eatright.org.  It may be because we feel it's overwhelming, complicated, time-consuming or just not understood.  The simpler it is depends on your health and for some with certain health issues, a detailed overview may be helpful and if so, check out the US Food & Drug Administration's website. For most of us, I would suggest focusing on the following 3 areas...

SERVING SIZE: Here is a great guide that provides you with an accurate visual when it comes to a tablespoon, an ounce, a cup, etc. Portion sizes are one of the major hurdles for losing weight and we all need to be realistic about the amount of food entering our body. We have all done it... grabbed a bag of chips, ate right out of the bag and sure enough suddenly 6 servings are gone. Just like that. There is no "right" serving, just know what it is. 

PROTEIN & SUGAR: I look for the protein to be high and sugar low. We all know sugar is unhealthy but the unfortunate fact is they sneak it into almost everything. 0g is ideal but not always possible and did you know that sugar is now linked with bad skin? Wow. Read more here.

FIBER: Look for 3g or more in a serving. According to Mayo Clinic, women need around 24g per day and men need approximately 36g and raspberries, artichokes, lentils, and barley are all great sources with well over 3g per serving.  

Shocked that calories and/or fat aren't on this list?  It's alright.  It will be alright. Consciously I am choosing items with high fiber and high protein full well knowing that the consequence might be adding more calories to my diet. But that's OK with me because I am getting more bang for my buck.  When I was in high school, the big fad was the lowfat and nonfat products which we all know meant no nutrients or taste. And consequently, it often meant high in sugar which has connections to increase in diabetes, obesity, inflammation and much more.  By choosing to eat real food that provides me with energy and nutrients, while keeping me full for longer than 15 minutes has the overall potential of eating the same or even less daily calories.

So back to our Cherry Nutri-Grain breakfast bar. Here is the nutrition information from the Nutri-Grain website...
1. Serving Size - 1 Bar which is 37 grams
2. Protein - 2grams, Sugar - 12 grams.
3. Fiber(Dietary) - 3 grams.

Let's go back to whether or not you are going to throw this item in the grocery cart now or keep on searching. Decision made? OK, well maybe you need some more information? Dietary Fiber is acceptable, but protein is low and sugar is kind of high. Where do you look next? That's right, the Ingredients List and I will give you a hint, it will definitely make your decision for you. But not yet, let's save that for the next post and until then spend a little more time reviewing the Nutrition Facts while you are grocery shopping keeping a keen eye on Serving Size, Protein, Sugar and Fiber. Until next time, which will be very soon, I promise.  

"What 200 Calories Looks Like"

Serving sizes are pretty much, well, clear as mud.  This video, provided by Wisegeek is pure genius and illustrates in a magical way how distorted we view portions. Yet it begins the process of clearing the waters. 

Thank you to those at Wisegeek as they illustrate how well they offer clear answers for common questions. 

Enjoy and Learn! 

Randoms

On a daily basis, I am asked some pretty random questions about all things wellness related. Many of which are simple yet common questions that probably most of us have had cross our minds at one time or another. Simple questions are often the most important because they impact our lives almost on a daily basis. And not every question has to be researched and analyzed in depth. So I thought this would be a great opportunity to share with you those questions and the relatively quick and easy answers.

"I've been taking Glucosamine for years. It can only do me good, no harm. Right?" 

Unfortunately, no.  According to Mayo Clinic, there are a lot of goods as well as harms from taking glucosamine. The goods include helping with osteoarthritis, rheumatoid arthritis, Crohn's, Inflammatory Bowel Disease and recovering from knee or other leg pain. The harms though include those with shellfish allergies, iodine sensitivities, people with bleeding disorders, Diabetics, people with inflamed livers and pregnant or breastfeeding women.  Additional research is required to be sure of both the goods and the harms. Stay tuned.

"Do I need to be in better shape before taking taking classes like Spin and Zumba?" 

This is a huge NO.  The most obvious benefit to taking classes vs. working out on your own are the instructors, a very special group of people who are highly trained and have gone through often numerous certifications to teach a safe and motivating class for all abilities.  Additional benefits include new and different workouts, typically great music and consistency in your workout schedule.  The biggest benefit that I see is the accountability that is created through the other class participants.  They see a new face and they welcome them with open arms. They see that face a couple more times, they introduce themselves, find out more about them, invite them to try other classes with them, meet at Starbucks after class, take walks together on Sundays and pretty soon you have a new friend and often group of friends. That is something that will never happen while working out on a treadmill while listening to Beyonce.

"I started making smoothies in the morning but it hits my stomach with a thud. Should I stop?" 

Believe it or not, there is an art to smoothies. They can be very high in calories if you are not careful, they can be too thin or too thick, and sometimes they can just downright taste awful. This link provides "6 Tips to Help Improve Digestion" when drinking smoothies. Real briefly... 1. Drink Smoothie Slowly 2. But not too slow! 3. Pay Attention to Quantity 4. Avoid drinking too cold 5. Keep it simple 6. Keep your greens in rotation.

"I have a sprint triathlon in 2 weeks but my knee has been hurting lately, not when I run just after I finish. Should I keep running?" 

Now obviously with knees and other injuries that kind of sneak up on you like this you have to be careful. First recommendation is to see a doctor.  Next thing I recommended to this gentleman was to limit running on it, maybe once in the next two week time period and replace it with the elliptical machine. There are many types out there but our Club has one made by Paramount that simulates running pretty well without the impact.  If you have been training and you are two weeks out from an event, you have the capability and stamina to perform your event so at this point you are just maintaining your endurance. I spoke with this gentleman after his event and he said the run went well and of course his knee still hurt afterwards, but his legs felt strong throughout and he finished!

Maybe one of these questions you have asked yourself and haven't been able to find the answer.  Maybe you already knew the answer to all these questions.  And maybe you have just learned at least one new wellness piece of info to tuck away and pull out when it gets brought up in conversation at a later date.








"

Keeping It Real

A week or so before the 4th of July, my mom was going to a conference for work. As always, there was going to be lots of eating out, conference rooms with food service, and running from session to session often during meal times. She asked me for tricks on how to return home without gaining the usual 5 lbs and feeling like crap. And then 4th of July came along and I was face to face with the same situation.  Nobody can escape an occasion where there are 17 dishes too many on the table, never ending enticing and yummy smells, and the worst part is that 99% of which are our favorite indulgences.  As I coached my mom and practiced myself during the 4th of July Holiday, I would like to share with you.

EAT A HEALTHY BREAKFAST

Gluten Free, Dairy Free Pancakes w/ Berries

Often I hear people say they are going to skip breakfast because they will be eating so much later, especially on Thanksgiving. The question is, has that worked out for ya? Probably not, as according to WebMD, weight control is the #1 reason to eat breakfast.  Just like any other day, if you skip breakfast, chances are you will be starving once any food is put out and you will eat anything and everything in sight. What do you have to show for it? One heck of a stomach ache. That and potentially a few extra pounds. That's no fun. Eat a healthy and well-balanced breakfast to curb your hunger and allowing you to savor each and every morsel.

MOVE YOUR BODY 

Moving my body during the
running leg of Lake Waconia Triathlon 2009

The morning of the 4th I was able to get a good sweat in with a 3.5 mile trail run in a beautiful park with the sun shining, great scenery and a sense of accomplishment. But what was really happening?  Within seconds: My brain released endorphins, increasing my motivation and ultimately the intensity of my workout. Within the hour: Norepiniphrine, dopamine and seratonin are all chemicals that overwhelmed my brain and created a mood of calm and peace. Within 24 hours: Increased blood flow and oxygen to the brain allowed me to be focused and have an improved memory.(For more benefits, read the full article from Fitness magazine) How do these things effect us when eating? Individually and collectively they allow us to be in a positive state of mind with little to no anxiety and nervousness. In a state of clarity, when faced with a difficult choice such as a 2nd brownie or more veggies then we make the right choice for us. 

NO SNOWBALLING

My potential snowball

On the 4th, it was only 7pm and I had realized that I basically had ate non-stop for the last 3 or 4 hours while nibbling on apps, dinner and random licorices, mints and chocolates that somehow always seemed to find their way into my mouth. After fireworks, there was a beautiful homemade apple pie my brother in law made. We discussed these pies a few months ago, so they were a long time coming.  Now what? According to Psychology Today, I could eat a piece of pie and blame it on a hormone called ghrelin. This hormone is released when we are truly hungry but it is also released in our brains when we see a reward, aka apple pie. I was definitely not hungry. So I looked at it, politely declined and walked away saying no to the ghrelin in my head. The following night there weren't as many temptations, I had taken breaks from eating and the ghrelin was in my stomach because I was actually hungry. So I thoroughly enjoyed a small piece of pie and it was darn good too. 

KEEP IT REAL

The moment we think that an event is "special" in terms of the food is the moment that we set ourselves up for trouble. Trouble in the sense of letting everything we have learned about how our bodies react to certain foods, aka weight gain, stomach upset, bloating, etc. go straight out the window. I love cheese, LOVE IT!!! I am from Wisconsin, you betcha. My body? Not such a fan as I get headaches, nausea, and muscle aches when I choose dairy. For whatever reason though, when any type of cheese is set out on the party table, I have to have it. Somehow I think that I will be magically immune. Who am I kidding? It's important to listen to your body and remember how it thanks you when choosing items that leave you feeling energized. Don't get me wrong, the event should still be special. Focus on how amazing you look in your new outfit, your cute toes from your pedicure, or the belly laughs between you and your family or friends.

Whatever your next event will be, try these four tricks to keep you feeling as great as you look. Or better yet, looking as great as you feel.

Recipes at your Fingertips

As I was driving to work this morning, I heard an interview with a chef on the radio.  Unfortunately, I didn't catch his name, but he said, "Who would have thought that we would be getting recipes from our phones?" Cookbooks are still a necessity in the kitchen, but for many it is not their first recipe resource.  For my generation, we take for granted the ability to do a Google search, check out an app, or text a friend to instantly have a recipe at our fingertips. The following recipes, Chicken Tortilla Soup, Breakfast Turkey Sausage and Caesar Dressing were all outcomes of exactly that scenario. Together, let us take a moment to appreciate this technological gift. (Insert Moment) OK, now time to cook.

CHICKEN TORTILLA SOUP

We had a strangely cool and rainy day in June for Northern Cali so I decided to make a Chicken Tortilla soup, which I have never made before. Many of my friends have their "go to" recipe but unfortunately did not have them on hand so I was forced to start my own search.  When looking at the recipe, I realized I didn't have a few of the ingredients but as with most recipes I either substitute or skip. Even with a few skips, the recipe was delicious.

http://thepioneerwoman.com/cooking/2011/01/chicken-tortilla-soup/

For this recipe...

1. Skipped the can of Ro-tel with green chilies, tomato paste or cornmeal. Next time, I will add these ingredients as I am sure it would enhance the flavor. Added Tapatio for additional spice. 
2. Instead of slicing the tortilla strips into the soup, my husband makes great crispy tortilla strips out of leftover tortillas, so we used those.
3. Instead of sour cream for the garnish, I used plain Greek yogurt. Keep this in mind for other recipes, it's a good trick. 

BREAKFAST TURKEY SAUSAGE

For a couple of months, I was eating a homemade breakfast sandwich everyday during the week and am thinking about bringing it back. These are high in protein and have great flavor, my criteria in a sausage.  What works best for me is after these are made, throw 5 in a zip loc bag and freeze.  At the beginning of the week, take one bag out and throw in the fridge.  

http://divascancook.com/2012/08/turkey-breakfast-sausage-patties-recipe.html .

Homemade Breakfast Sandwich - less than 200 calories and less than 5 minutes to make.

1. Toast half a Thomas Bagel thin
2. Scramble an egg in the microwave(Genius... See how to here.), 
3. Heat up one of these breakfast turkey sausages. 
4. Top it with Tapatio 

CAESAR DRESSING

About a year ago, my husband asked me to find a Caesar dressing recipe.  Caesar dressing can be hit and miss when ordering at restaurants, especially since we don't like anchovies. And at home, I always feel like salad dressings really aren't that difficult to make and they can last for a couple of meals.   So I took on the request and found this great recipe from Chow.com.

http://chowhound.chow.com/topics/493669

1. First, I try to mix half mayo and half plain greek yogurt.  
2. Skip the parmesan cheese. I grate it on top instead. 
3. Skip the olive oil. For us, it just tastes better without.

Disclaimer: My apologies for the lack of images here as when I make the dishes, my excitement overwhelms me and I am halfway through when I remember to take a picture. Those aren't great pictures, trust me.  So if anyone makes one of these recipes and would like to share a great pic, email me at noragillihan@gmail.com and I will update the post.  Also, please always feel free to comment if you have any adaptations of your own.

Keeping Score

This is my scoreboard for the month of June. My challenge was to drink 96 oz. of water daily. First day was a loss.  Don't think giving up didn't cross my mind. Even on the first day.  The reason I didn't?  A recent article I read applying the concept of keeping score from Dean Herbert, M.Ed., a mental game coach in Arizona popped into my head. Since written for Runner's World magazine, Herberts applies this concept specifically to training for a marathon for author Michelle Hamilton.  The keeping score concept could be applied and beneficial to many other facets of our life such as nutrition, relationships, and exercise in general and I will show this as I explain the foundation of Herbert's concept of keeping score.

End in Mind

In this article, Herbert discusses the keeping score idea in that gauging your runs help you focus on your training as a whole rather than individual runs.  This is a great concept in terms of nutrition and diets.  How many of you have tried to go "on" a diet? Only when you have that one piece of pizza you forget it all together and go "off" the diet. That one slip up as we call it and we become Debbie Downer and give up all together.  Overall though, you were probably very successful but like me, you allowed yourself to focus on the detail of one loss and lost focus of the end in mind.  My guess is overall most of us are winning at our healthy eating, but due to negativity and self doubt creeping in we feel the opposite.  Keeping score may be an effective tool to help you stay positive while keeping the end in mind.

Scoring System 

A principle of the keeping the score concept is creating a realistic definition of both a win and a loss. Herbert uses the example of scheduling a 10 mile run and only being able to run 8. For him, he breaks that down to a number which is 8/10 which is a win. A day where a 5 mile run was scheduled but 0 miles were run due to life getting in the way is scored as 0/5 and a loss.  Defining your scoring system is up to you, but I suggest finding a system that is challenging, yet encourages success while rewarding you for hard work.  Looking back at my scorecard for my water intake, I am being pretty hard on myself since any day, even one where I took in 64 oz. of water, is a loss. A better score system would be marking it 1/3, 2/3 or 3/3 and only days with 1/3 would be considered a loss. Hindsight is always 20/20 right?

Power of One

According to Herbert, "It[Keeping score] disempowers the value of one workout- one poor run doesn't negate a week of great training." Wow. In other words, keeping score takes the power away from the workouts allowing you to have ownership.  "If you think every workout has to be good..., you waste energy recovering from the disappointment," says Herbert. "But if you see a few poor workouts... as part of the process, you can move on."  In terms of relationships, a fight with your partner is not a great thing and can be emotional, painful and very upsetting. But when you make it through that fight and get to the other side, your relationship is deepened and stronger.  Your marriage had a bad day, a loss, but that's part of learning and growing with one another and overall having a winning marriage.

Re-framing

Now you have determined your scoring system, kept score for a period of time, but now what? "Re-framing is key. When you seek to find the positive, information is useful." observed Hamilton after keeping the score of training runs. Use the information that you have gathered in a positive way to make changes in the future.  For example, for awhile I scheduled myself to take Spin on Mondays, my day off, at 5:45am. It seemed like a great idea but the reality of it was I didn't want to go to the club or get up early on my day off.  Never made it to one class, not once. Finally, I let go of the expectation, made Mondays a run outside day and Mondays transformed from a loss to a win instantly.  If I would have continued that thought process without re-framing, I would have been practicing the definition of insanity.


We understand the idea of training our bodies for endurance events such as marathons, triathlons, etc. Nobody would expect someone to get up one day and run a marathon. They may be able to cross the finish line, but how successful would they be? They'd definitely be injured and it would ruin them from ever wanting to run again.  So why do we expect our brains to do such a thing when trying to make any change in our life?

"You do not need more will power.
You need to train the brain like you train the body."
Dean Herbert, MEd.

30 Minute No Gym Body Workout, Greatist.com

"I have a 30 minutes to workout, But... " There is a long laundry list of things that could complete this sentence. What is your favorite? Mine is "...that's not enough time for a good workout."  So when I recently received an email from Greatist.com featuring this worout, I thought it was genius.  The actual workout, the pictures and the entire website are extremely helpful for health and wellness.  Greatist.com includes all things health related including mental, physical, spiritual, nutrition, recipes and much more.

The 30-Minute, No Gym workout routine can be used for many scenarios. Only have 15 minutes to workout? Perform half the number of reps. Bored with your current routine and looking for new ideas? Add a mountain climber as a warm up or a Tuck Jump between weight machines to keep your heart rate up. Travel a lot and need some ideas for on the go? These exercises can be done in a small space with no additional equipment. Strictly a cardio junkie and want to try strength training without heavy weights? Experts say that strength training with your own body weight as the resistance is extremely effective because as we get older, our muscle strength declines dramatically.  Summer is coming and want to exercise outdoors, say in the park? It's a perfect routine to try an exercise after 5 minutes of walking or in a grassy area while your kids play on the jungle gym.

Start incorporating one, some or all of these exercises during any part of your day and consider it a win!




Get health and fitness tips at Greatist.com.

Musts, Nows, Nevers & Nots

What is your response to this magazine cover? 

How about these? 25 Ways to Eat More Superfoods...  Must Eat Foods...  7 Pantry Staples Every Woman Needs... 25 Fattening Foods You Should Never Eat....7 Foods That Should Never Cross Your Lips... 15 Breakfast Mistakes that cause Weight Gain... Worst Workout Foods... These are all titles of articles from some well known health and fitness magazines and websites.  Confused anyone? To say the least but I have  a lot of other stronger emotions.  Hungry... really hungry.  Guilty... guilty for being hungry. Ashamed... ashamed that I am a grown woman who does not have Dijon mustard in my pantry. Anxious.... Anxious because everything should be done now and apparently I am late. Embarrassed... embarrassed that I have broken Mistake #2 of the 15 by having juice with my breakfast.  Overwhelmed...overwhelmed by the Musts, Nows, Nevers and Nots. So how does one deal with this flood of feelings? Well if I wasn't an emotional eater before, I sure am now as I reach for one of the foods that should never cross my lips.  You guessed it, canned tomatoes.

Human beings are constantly bombarded with daily headlines regarding many things related to health & wellness.  What are the ramifications of the ones with a negative vibe?  It has been proven as this article states, that people who watch violent TV are more likely to be aggressive, specifically that the violence can act as a trigger for stored aggressive thoughts. Sounds a lot like the triggered response of emotional eating described above, right?  The Musts, Nows, Nevers & Nots generated many negative emotions for me.  But I didn't just learn this since becoming an adult.  Nope, we have experienced since childhood the responses which are elicited from negative media.  An article published for the American Psychological Association states "research has found strong associations between increases in advertising for non-nutritious foods and rates of childhood obesity." Another study done by UCLA, written about in the New York Times, came to the conclusion that the commercials specifically were the predictor of obesity risk.  It's important to note that of the 2000 participants, there were not any associations between obesity and commercial-free programming or videos. Watching "The Lion King" is alright, but be careful when watching a football game with all the fast food commercials.  It seems we have been conditioned since an early age on emotional eating. 

Now, what is your response to this magazine cover? 

There are obvious differences between the two magazine covers I have included. Did you feel an opposite reaction to this cover then the first? This cover to me has a much more positive message from the colors(green vs. red), pictures(healthy items vs. bikini actress) and of course the choice in words used.  From this one, there is not one Must, Now, Never or Not. I sure would like to see more covers like this one and we all can do our part by supporting magazines with positive messages regarding health and wellness. But that does not mean that we can eliminate all other media from our view. Here is what I have learned has worked for me when encountering those negative media messages.

How do I learn to defend myself from this unhealthy cycle of negativity leading to overeating? 

Maddie in the "Recognize" step

1. Recognize... Together we have recognized the above print articles, some magazine covers and TV commercials as possible triggers for emotional eating.  But this could happen anywhere and everywhere that you go including the movie theater, grocery store, social gatherings, coffee shops, even health clubs. There are triggers everywhere and many of us don't even know it. Learn to recognize. 
2. Observe... Once you have recognized scenarios or situations, then begin to observe your reactions. Don't make any changes to your behavior yet, just see what your gut response would be. I used to read all the health and fitness magazines to see the latest tricks and diets.  I would immediately feel inferior especially for not ever being able to look like that models/actresses.   For writing down triggers and your reactions to review in the future, Journaling would be beneficial.  
3. Armor... Find your armor for your own triggers.  Most likely, there won't be anything physically that you can do to stop your reactions. Mostly your armor will be remaining mentally strong and resisting your urges.  I now look at those magazines and remember that this is their profession to look a certain way and with that comes an extreme amount of work related stress. Stress I choose not to have in my life.  With each resistance, you will feel success. 

It's silly to think that we are going to overhaul today's media just by taking these steps.  Although it's not so silly to think that as individuals we have the knowledge and capability to recognize, observe and armor ourselves against all the Musts, Nows, Nevers & Nots that we encounter on a daily basis. And with each success, you are on your way to the healthiest, happiest you.

Fuel Your Body

My legs are heavy. I feel like I have on cement shoes. My stomach is rumbling like I haven't eaten for days. I am sweating much more than usual even though I have no energy and have had a poor workout. Oh no, there are little white spots in my vision and I feel a little light-headed.  Has this ever happened to you? One of the causes of this is not getting sufficient nutrition before working out. So in order to avoid feeling like this I highly recommend fueling your body.

THE RESEARCH SAYS... 

An article from NBC News discusses research done where the conclusion was not eating before exercising will help you trim excess fat.  However, the article did include this important sentence, "Though members of the group that didn't eat performed worse on the intensive training, they burned a higher proportion of fat to carbohydrates than the group that ate."  Interesting. Another article from Huffington Post, a sports nutritionist perspective includes the statement "If you can't fuel it, you can't do it." We can't expect our body to perform without proper fuel.  By burning fat first and not carbohydrates(energy), then your workout is going to be that much harder to get through and less intense according to Active.com . Makes sense to me.    I would much rather fuel my body before a workout and feel the intensity of the exercise, have the sustained energy throughout and ultimately be strong.  What about you?

If you answered yes to that question, it then leads us to the next, "What should that snack be?" This is unique to each individual as well as what your intention for your body is going to be for that workout. For today, let's keep it very general because if you are the average Jane like me exercising, we just need a little something in our stomachs to keep our bodies moving.

SIZE, BALANCE, FAMILIARITY... 

1. Size is extremely important. An hour before a workout is not the time to have a large salad, no matter how healthy it can be. Nor will 6 jelly beans suffice.  What has worked for me is a snack size about 1/2 of my palm when I workout at 5:30am right out of bed. If you are working out later in the day, I would recommend a full palm sized snack.  If you put too much in your stomach your body will be focused on digesting instead of burning calories during your workout. 
2. Balance is also key. Those 6 jelly beans may give you a boost of energy, but then within minutes you are going to crash and your last half will feel like an eternity.  According to Men's Fitness, a general guideline is a pre workout snack should consist of a small amount of fat, moderate amounts of protein and moderate to high amounts of carbs.  Be careful though because it is easy to focus on this ratio too much and either overeat or not enough. 



Costco Peanut Butter...
Bulk is totally worth it. 

3. Lastly, Do you think trying that fiber bar for the first time before a workout would be a good idea? A friend of mine did while we were working out together and it was not pretty, for her sake and mine.  Go for something that is familiar and will be easy on your stomach.  

BONUS: Make it easy, as with all my recipes and food suggestions.  Especially if you are getting up early for a workout, running quick from work to the gym, or only have an hour window in your schedule.  It may require a little extra work on a Sunday now and again prepping, but it will be well worth it.

MY GO TO's...

• Chocolate Oatmeal Energy Bar

• 1/2 banana with a tablespoon of peanut butter

• Oatmeal Banana Muffins 

• 1/2 of Clif Bar or other favorite energy bar

• Apple and peanut butter

• 1/2 serving of cereal w/ nonfat milk

• 1/2 Smoothie(save other 1/2 for post-workout)

• For more options that suit your specific needs, visit Greatist.com

A good idea is to experiment.  Try one snack for a week and see how you feel.  Next week, try a different one and again see how you feel.  Listen to your body and as your body progresses and your workouts change, you may find that some snacks will hold you over and others won't.  As an incredible and unique individual, finding that right fuel for your body allows you to be the healthiest it can be. 

Working Towards the Uncomfortable

During a recent 5 mile training run, I approached a hill about halfway through. This was my long run of the week so 5 miles was a  bit of a push as it was.  So as I encountered this hill, I immediately said to myself, "If I poop out, that's OK." Why? Why would I give myself that out? Why give myself permission to quit?  Starting up the hill, the worst thing that could happen, of course happened, I started feeling nauseous. That's right... I'm about to hurl. I again hear those thoughts of "I am going to throw up, it's OK to stop." But was it and why? Here were my options, What would you do?

Option #1) I could stop. Walk up the rest of the hill until my nausea goes away. Return to running and run the rest of the way home. Feel good about my run but bothered that I can't run the entire distance as originally planned. Again, feel good but entirely let down.

Option #2) Push harder through the nausea and not stop until I get home. As soon as I get home, puke. Have lingering nausea throughout the rest of my day.  My 5 mile goal would be accomplished but my precious day off would be ruined by being slow, tired and sluggish.

Option #3) Slow down, find a steady yet turtle-like pace to get me up the hill. Push through my comfort zone and about 10 yards up the hill, find my stride and  enter into a whole new zone. An exhilarated, accomplished, empowered zone where I feel I could conquer the world and run another hill, 10 hills or even another 10 miles. Feel so great the rest of the day with lots of energy, confidence and pride for completing my goal.
I chose Option #3. I didn't stop, I slowed down, but I did not stop.

There are many terms or phrases for this sort of thing but the one I heard recently by my awesome spin instructor Abbie was "working towards the uncomfortable." This phrase truly speaks to me as when we are challenging ourselves we are putting the work into that intention. Work is associated for me with reward, success, pride and accomplishment.  And there is no better sensation than feeling all of those in one sweet moment.

Here are a few ideas to incorporate "working towards the uncomfortable" into your daily life...

1) Eating with a different hand, sitting in a different place at the table, or my favorite taking a new or different route to/from work are all ways to engage your brain and are called "Neurobics" according to this article in the Wall Street Journal.

TRX at BHFC

2) Group classes are an excellent way to workout longer than you normally would, try new exercises, move in a different way all the while being motivated by an instructor who will support you with form and safety. If you don't belong to a gym, go 5 minutes longer on your regular workouts at least once, maybe twice a week. Try a new exercise such as Yoga, TRX, U-Jam, Pilates, etc.  There are so many great apps and DVD's out there that you can do a lot from your own home.  Also, workout with a buddy instead of on your own.

3) Try a new recipe.  We get in such ruts with what we cook week in and week out. Try one new recipe a week. Who knows, you and your family may have a new favorite dish? I love Eating Well for their healthy and easy recipes. Here is one I plan on trying, Rhubarb Waffles.

4) Weight Loss. Many of us think we cannot live without our __________. Fill in the blank.  Chances are you honestly haven't truly tried to live without that chocolate, ice cream, diet coke, cupcake, cookie, etc.  Try eliminating that one favorite thing just for a week and replacing it with a new healthier option.. This is surely working towards the uncomfortable.

5) Have a long lost friend you haven't chatted with in awhile? Maybe you feel like too much time has passed or she/he won't want to hear from you. Call, Email, or Text them.

By trying one of the above suggestions or an idea of your own you may find yourself building confidence, expanding your knowledge, learning to accept new challenges, and building your memory. I see in your future small pushes with tremendous benefits so how will you "Work towards the Uncomfortable?"

all about the food...

This last week has been all about food. Wait a sec... how is that different than other weeks? It's not really but this is a good opportunity to share a couple of my new favorite recipes for all to enjoy.  Remember my criteria which all of these fit... Taste, Simplicity and Feeling Alive. 

BAKED APPLES WITH MAPLE CREAM

Baked Apples with Maple Cream

I have made this twice now each with different ingredients yet with the same delicious outcome.

~ 2nd time I used cranberry raspberry juice instead of apple cider(just what I had available)

~ Instead of maple mascarpone cheese you could use whip cream, vanilla ice cream, vanilla yogurt, almond milk, etc.  

~ I cut the apples in half and then core which makes for smaller portion sizes and more nuts and dates per apple.  

EGG & AVOCADO SALAD

Egg & Avocado Salad

Blend all ingredients with an immersion blender... 

2 hard boiled eggs(peeled)

1 peeled avocado

1 1/2 tbsp brown mustard

salt & pepper to taste

1 tbsp red wine vinegar

Optional: Red Onion, Other favorite seasoning mixes, Lime Juice, Pickles, Pepperoncinis

This is my own creation that I have been making on and off for my lunch the last couple weeks although I could see it as a great appetizer dip, on a piece of bread, or even scooped onto a tomato half.  I change up the recipe each time depending on what I have in the fridge and it is always satisfying and fresh.  Not to mention quick.  Also, those are Crunch Master crackers which are gluten-free and tasty. 

Photos of other tasty, delicious and healthy treats recently... 

Whole wheat toast w/Avocado & Egg

Homemade Turkey Meatloaf & Kale Saute w/
 Mushrooms & Peppers

Dairy Free & Gluten Free Sunday Pancakes
(prepared by my dad, Mark)

Almond Milk Yogurt

Dear Body....

I offer my apologies to you for not always listening to the extremely clear messages that you send as a reminder to take care of you. Hate to say it but I don't always appreciate your way of communicating... sickness, aches, pains, headaches, etc.  I have to give it to you though, you are pretty consistent in letting me know when I make unhealthy choices and there is an obvious cause and effect.  Those reactions are specific to me and may not happen to everyone else, so because my husband can eat all the Rocky Road ice cream in the world and only feel a little sleepy afterwards, doesn't make it so for me.  The funny thing, well sad thing is that these are not just one time abuses that I put upon you, but happen over and over again.

Here are some of the recently heard messages...

• Through a nasty flu virus that lingered on for almost 6 weeks to wash hands more and to keep hands away from my face. 
• Many times you let me know that a cool down, whether it be stretching or foam rolling, is very important to reduce hammy tightness, back pain and other muscle soreness later. 
• When I drink a Thai Iced Coffee with heavy cream after staying away from dairy for a week, and get terrible headaches, body aches and fatigue within 20 minutes.  
• Let’s not forget the dry skin, chapped lips and extremely yellow-colored pee when I am not drinking enough water.  
• Or how about the times when I have one too many of my favorite beers and struggle with a bit of a headache the next day?  
• And who could forget the added pounds around the holidays when I overindulge in the mashed potatoes, pecan pie and way too many red and green M&M’s.  
• Oh and I owe you for the mental and physical fatigue that overwhelms me when I have stressed myself out with a to do list meant for a week while trying to complete in one day.

Let's try to stay positive though and not forget when I do something good for you such as...

• Getting up early for spin class and having a boost of energy to start my day. 
• A solid 7-8 hours of sleep and being alert, efficient and productive throughout the entire work day.
• On a Sunday morning when I just want to lay in bed for hours, I get myself up and go for a walk with my husband and dog Maddie.  
• Allowing myself just to sit and be still for 10 minutes now and then instead of trying to fill it with Facebook, email, TV, or other errands. 

Alright then, let us continue on this positive note and clearly establish how we can make the second list much longer than the first while at the same time decreasing the first.  I guess it starts with me, eh? Any significant change always does.

Here is my commitment to you... 

I commit to make a conscious effort to listen to your communication whether it be screaming at me with a headache or stomach pain, or those times that your voice is soft such as a mild fever or redness in my cheeks.  When I feel out of sorts, I will think back to what I was doing or eating before whether it be 20 minutes, couple hours, a day, few days and/or even a week or two. As soon as I identify what has caused me to be out of whack, I will write it down or vocalize to my husband or another support person so I have accountability for healthy changes in the future.  In turn, I will also pay attention to the rewarding messages I receive from you for making balanced choices such as good rest, meditation, exercising, etc.  There will be times that I will unfortunately repeat my unhealthy behaviors, but together we will continue to actively listen to one another and try to decrease those situations over time.  

Sincerely,

Me

What should I buy organic?

What is organic?  Does it cost more?  Is it worth it?  Why should I pay more? Will I get more nutrients if I buy organic? How does it impact the environment?  If I don't buy organic, does that mean my food is not safe? Am I harming myself and/or my family?  These are all questions I have asked myself and my guess is you have too. The world of organic can be complicated and confusing to say the least and applaud yourself for diving into the complexity.  Today, I will simplify and focus on safety of food and provide you with a couple of tools to guide you while shopping the grocery store aisles.

Avocado #4225 - Non-Organic

First, where do you start? Well, when you pick up a piece of fruit or vegetable it sometimes has those little stickers, right? They are called PLU, price look up, codes and have a purpose other than getting you through the check out line quicker.  According to Consumer Reports, the PLU codes tell you whether or not the produce is organic, conventional or GMO(Genetically Modified Organism). PLU codes are not mandatory  so you may not always find them, but look for these codes when you do...

• 4 digit PLU codes starting with "3" or "4" means conventionally grown
• 5 digit PLU codes starting with "9" means organic
• 5 digit PLU codes starting with "8" means GMO

The next question now is which foods do you buy organic? There are such extreme answers to this question but I recommend the balanced approach of starting with a few and gradually adding more.  An incredible advocacy organization called Environmental Working Group has done the research and provided us with two lists, Dirty Dozen Plus, most contaminated produce, and the Clean Fifteen, least contaminated.  By using these two lists you have the answer of which foods to buy organic and those that you don't have to worry about quite yet.

DIRTY DOZEN PLUS

Apples. Bell Peppers. Blueberries. Celery. Cucumbers.  Grapes. Lettuce. Nectarines. Peaches. Potatoes.  Spinach.  Strawberries. Green Beans. Kale/Greens.

CLEAN FIFTEEN

Asparagus. Avocado. Cabbage. Cantaloupe. Corn. Eggplant. Grapefruit. Kiwi. Mangoes. Mushrooms. Onions. Pineapples. 

Sweet Peas. Sweet Potatoes. Watermelon.

With the PLU code breakdown and the downloadable guide  for the Dirty Dozen and the Clean Fifteen to post on the fridge you now have two extremely useful tools to successfully navigate the grocery store.

What is a Superfood?

What comes to mind when you hear the word Superfood? Do you think of the Odwalla green drink? It's yummy by the way.  How about a picture of an avocado wearing a superman cape? I have to admit, that's my visual. There is a lot of talk and mention of superfoods in health magazines, newsletters, headlines, etc.  But what exactly is a superfood? 

According to Wikipedia, Superfood is a term used in various contexts. For example, it is sometimes used to describe food with high nutrient or phytochemical content that may confer health benefits, with few properties considered to be negative, such as being high in saturated fats or artificial ingredients, food additives or contaminants. 

Crystal clear right? Not really, so let's try working backwards to create our own definition of a superfood.  Here are a few lists of superfoods that are for general populations, although you can search more specifically such as kids, women, men, seniors, and even different cultures. 

• Lowfat or fat-free plain yogurt, eggs, nuts, kiwis, quinoa, beans, salmon, broccoli, sweet potatoes and berries from WebMd
• Apples, baked beans, broccoli, olive oil, wholegrain seeded bread, salmon, tea, yogurt, bananas, and brazil nuts from DailyMail
• Blueberries, sardines, spinach, pistachio, dark chocolate, red bell peppers, beans, egg whites, oats, and pumpkin from Joy Bauer
• Acai, allium family, barley, beans and lentils, buckwheat, green foods, hot peppers, nuts and seeds, sprouts, and yogurt and kefir from one of Oprah's doctors, Dr. Perricone 

Interesting that only three - broccoli, beans, salmon - are on multiple lists.  And several are very similar but not quite the same food, such as pistachios vs. nuts, yogurt vs. low fat or fat free yogurt, eggs vs. egg whites, and red bell peppers vs. hot peppers.  

Dinner last night... Superfood Salad
Spinach & Kale Salad w/ Cranberries, Walnuts, Apples 

So listing examples of superfoods makes it clear as mud for me, how about you? Let's focus on the commonalities of the above mentioned superfoods and maybe that will help with a more precise definition.  

• Nature-made - 37 of the 40 superfoods above, 93%, are directly from nature with the exceptions of yogurt, kefir and dark chocolate.  But we can break down these foods to find the benefits.  Dark chocolate, for example, is typically made of cacao beans, sugar, soy lecithin(preservative) and flavorings.  The benefits such as improves mood, brain function, and helps with PMS come directly from the cacao beans. If they listed cacao beans as a superfood, our nature-made super foods would increase to 95%. 
• Powerhouse of Nutrition - All of the foods above hold up to the fact that with one bite, you are receiving a pretty mean nutrition punch.  For example, blueberries are hydrating, help preserve memory and antioxidants.  Also kiwis have Vitamins A, C, E, fiber and potassium.  
• Low in calories, unless High in unsaturated fats - All of the items are low in calories, with a few exceptions - nuts, sardines and salmon. These are higher in calories because they are high in polyunsaturated fat, Omega 3's. Omega 3's are the essential fatty acids your body needs for brain function, to reduce inflammation and more. 

With all the information we gathered, even working backwards, we now have our own definition...

A superfood is a food that comes directly from nature with multiple nutritional benefits.  They are typically low in calories, unless they are high in unsaturated fats which will increase caloric intake while also increasing essential fatty acids. 

This definition will hopefully help you sift through the numerous articles offering the latest and greatest superfoods to be added to the previous 300 or more already listed.  More importantly, it will help you when you are at the grocery store to critically think about the items that you are purchasing for you and your family.  And most importantly, I think avocados, with the cape of course, meet the criteria and will be added to my superfood list.