Produce vs Products! Getting Healthy For The Long-Term!

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I get approached to sell products all the time. Arg!

You have the Juice-Plus people, the Arbonne people, the Beach Body people and there is Herbalife, Shaklee, the list is endless.

Everyone’s got a drink, pill, powder that will take care of the fact that we are not eating the way we should! Hmmm!

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I am the “if it was created by mother nature, eat it” person!

We want a quick-fix with our fast food! We want to feel better, uh NOW!

It has taken us decades to ruin our health but we want it fixed in 5 minutes.

Not going to happen.

I have no doubt that there is some benefit to some of the products mentioned above, but how long are you going to pay for something that is not natural, has added ingredients you may not need or want, when you can get the same benefit from your food?

I know you’re eating something, and yes it does matter!

And I am sure, or I hope that this is true, no matter how many of the products you are doing, going off and eating junk is not going to be negated by a pill.

Everything you eat makes up everything you are.

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If this is your typical diet –

Breakfast: bagel and cream cheese and coffee

coffee

coffee

Maybe some kind of shake or pill

Lunch: Sausage grinder with fries and a coke

Afternoon Snack: Cookies and a diet coke or some other soda

Maybe another shake and some more pills

Dinner: Take out and some beer or wine!

Guess what?

You are made of junk food.

No amount of supplements, shakes or pills are going to change that and unfortunately people think it does.

They think these “products” can be a substitute for healthy eating! Nope!

I contend, wild concept here, eat food that makes you healthy, save money by not buying the products,  take that money and go on a really cool vacation.

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Just eat real food!

You will have more energy, less digestive problems, more money, a longer life, weight-less and will be creating a life you can sustain over the long run!

Come on it really is that simple!

You know you have to eat…why not make that the way you get healthy.

I am staying away from specific product bashing – it is too time consuming and I am not in the mood to deal with all the pissed off people that believe they are helping people while making a little money on the side.

Do you know of anyone that is over the age of 40 (might be able to say that bout 30 or 35) that is healthy, weighs what they should weigh (that does not necessarily mean runway model thin), that has tons of energy?

Tell me what they are doing to achieve and maintain this?

I bet it is eating a healthy plant-based diet (does not have to be vegetarian), have gotten control of their sugar issues by not eating sugary processed stuff, they exercise daily, drink very little if any alcohol , tons of water and get a proper amount of rest.

I know some of these women!

I would love to hear if you know of anyone that has achieved this without that formula.

I am not talking someone that is just skinny! Nope not a measure of healthy!

I know a lot of women, most of which try these “synthetic” fixes and maybe they lose some weight or maybe they gain a little energy but they never maintain any of those changes for long.

I know you want it to be easy, pop a pill, drink a shake but it is not.

You want to be healthy forever, not for a month!

It is actually more simple than that but it takes the desire to make a permanent change.

Commit to 21 days of  eating only natural healthy foods!

Do it on your own or try my natural, food based program filled with support, information and REAL FOOD!

Check out the program! Click here!

You can be healthy for the rest of your life – it just take action!

Get started and make lasting changes!

You Deserve to Be Healthy the Natural Way!

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Nature’s Squeegee, Fiber!

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It has been estimated that most of us consume less than 11 grams of fiber a day.  Put that up against the recommended 20-40 grams we need depending on your age and gender. We now eat more low-fiber processed foods than ever before and it is killing us.  

Fiber is major disease fighter:  It clobbers constipation, eases heartburn, protects you from ulcers, halts diarrhea, prevents gallstones, lowers colon cancer risk, calms IBS, lowers high blood pressure, helps fight diabetes, reduces breast and prostate cancer and reduces weight gain.  While that list is long it is not by any means the complete list of what fiber can do.

There are two types of fiber:  soluble and insoluble.

Soluble fiber dissolves in water to form a soft, gooey liquid or gel that can be fermented by the bacteria in the gut and absorbed into the body. 

Insoluble fiber cannot be digested by the body and passes through unchanged. Both types are important to maintain a healthy digestive system. 

Low intakes of fiber are associated with increased risk of bowel diseases and disorders like constipation.   

It is also thought to prevent some diseases such as cancer, heart disease and has implications for reducing diabetes.

Changing to a high fiber diet is not difficult and should be done gradually as it may upset your digestive system. 

Drinking water while eating a high fiber diet is very important.  Undigested fiber holds fluid in the gut to form soft and bulky stools that move quickly and efficiently along the bowel.  If you do not drink enough water but increase your fiber you may become constipated. 

There are many ways to introduce more fiber into your diet:

 The old way used to be to add bran to everything you ate.  Bran can be a huge irritant and contains phytates, which can interfere with the absorption of essential mineral such as iron, calcium and zinc. 

It is important to get both types of fiber from natural sources. 

Not only will you benefit from the fiber but also all other the natural vitamins and minerals. 

One of the easiest ways is to switch from white bread, white pasta and white rice to the whole wheat alternatives in each of these foods. Be careful if you have a gluten issue!

Most foods that are high in fiber also tend to be filling and have a lower calorie count than their more refined alternatives, which makes these foods great choices for weight-loss. 

A couple of other easy ways to add fiber are:

Wash fruits and vegetables but do not peel.  You may want to go organic for these foods, such as apples, pears, peaches, carrots, and potatoes.

When you add vegetables to soups and stews, do so in chunks and if you do puree or blend do not strain the vegetables as you lose a huge amount of fiber this way.

Add grated vegetables to casseroles, lasagna, shepherd’s pie and stews.

It is amazing what adding high fiber foods to your staples can do.  An average portion of fresh tomato soup has 3.09 grams of fiber but add onions and lentils and it jumps to 4.27 grams.  Ordinary coleslaw has about 2.92 grams of fiber but add celery, raisins and dried apricots and it rises to 4.25 grams.

Adding fiber to your diet is an easy way to combat not only digestive issues but also may other common diseases. It is one of those really important things that I work on with my clients, along with adding more water and exercise to their everyday life.

You Deserve to be Healthy So Eat More Fiber!

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I Feel So Weird! Food Sensitivities and Intolerances!

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The vast majority of the people I work with are pretty healthy.

They don’t have any dramatic medical issues but want to feel better.

Many have weight that they want to lose, some memory issues, slight digestive symptoms like gas and bloating and want more energy.

They are all cognizant that they want to age well, stay healthy and do it in the most natural way possible.

For many of us we have grown up believing eating healthy includes certain foods.

But the truth of the matter is, many of the “healthy” foods that we eat affect our healthy and well-being because we have developed an intolerance or sensitivity to that food.

Intolerances are very different than allergies.

The body’s reaction to that certain food is much less dramatic in the short term than say a peanut allergy that can produce anaphalactic shock if not treated immediately.

For some the body reacts to sensitivities within a few hours after consumption and sometimes it can take a few days.

Many people think that the issues that they are experiencing are just common issues associated with aging.

That is just not so.

For so many people giving up  foods that commonly cause issues, dairy, gluten, eggs and some fruit, can have a dramatic positive affect on their over-all health.

I suggest that you start by looking at the food you eat most frequently.

For most that tends to be dairy or gluten.

Give it up for a week and see how you feel.

Then you can add the next item and see how you feel until your achieve the clarity of mind, increased energy and digestive health you are looking for.

This is easiest to undertake with a coach or on a detox plan that will reset your body.

It is so much easier to gauge your reaction to foods after you have been without it for a few weeks.

Once you find the culprit in your intolerance or sensitivity you will be flying high.

You Deserve to be Healthy!

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Are Quick Fixes Making You Frustrated? Make Lasting Changes!

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Everyone I run into is tired of making changes that never really amount to much.

You do a detox and feel great and then a few days or a week later, your back to your old self and nothing has changed.

You make a New Years Resolution, determined to stop eating sugar, lose weight, get rid of those digestive problems and by Jan 15 you are hold up on the couch stuffing chocolate chip cookies in your mouth?

We all, or most of us, have good intentions.

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We want to be leaner, healthier, exercise more but for some reason it never sticks.

A huge part of the problems is how alone we all are.

We don’t have a support group that cheers us on, inspires us, gives us the knowledge and the tools we need to really make a go of it!

We go out to restaurants that feed us unhealthy food and tons of it, we have friends and family that maybe don’t really value good health yet (they will eventually) so we go it alone.

We are bombarded with commercials for processed fast food, we are given false information making out decisions difficult and confusing.

There is no wonder very few and I mean very few of us can maintain good health for long.

So what would it mean to you to have the info, tools and support you needed to have good digestion, more energy, lose weight, stop sugar cravings, motivate you to exercise, get more sleep, develop healthy relationships and develop the passionate life you have always dreamed of?

My 21 Day Jump Start Plan is just the start you need.

In this programs you will get easy steps that will change your health, tools, menus recipes for easy delicious food (I’m a personal chef – I love food), weekly calls to boost your motivation, interact with other women that want to make healthy changes just like you.

At the end of the 21 day, I won’t just go away.

I have never been about the short term fix!

I’ll have other programs that will boost your rate of success.  If you decide to go to a more plant base diet – there will be a program on going vegetarian, we will be talking about lactose free living, gluten-free living and promoting digestive health just to name a few!

So jump on over to my website and check out the program and if you think you are ready to take on a long-term change to your health then sign on up!

We’d love to have you!

Click here to check out the 21 Day Restart Program

If you have any questions please let me know.

You Deserve to be Healthy, Forever!

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Mac and “Cheese” The Healthy Way!

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I’ve been cravin’ some good old fashion comfort food.

I’ve been dairy-free (mostly) for about 4 years.

That means no more pizza, no more lasagna and no more mac and cheese, jeeze.

My personal chef clients also do dairy-free and I am sure they miss these classic comfort foods.

So I started playing with nut cheeses and nutritional yeast so I could attempt to recreate my favs.

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Now I am a firm believer in natural foods so pretty much figure, that I was not going to like this stuff, because “cheese” that’s not cheese is probably not going to taste like cheese, so why bother.

So, so far I have made a Cheesy Curried Cauliflower Soup, Basil Cashew “Ricotta Cheese”, Almond Cheese, GF and DF Lasagna and today, my first Mac and Cheese.

I like to start with recipes and make them the exact way the first time and then I start playing.

Today’s recipe was by the book. The Ultimate Uncheese Cookbook by Jo Stepaniak

This recipe is fast and easy as most in this book are.

Baked Macaroni and Cheese

Preheat oven to 350

Cook a box of quinoa elbows according to the directions.  Do not overcook.

While the elbows cook saute a medium onion, diced and 2 cloves of garlic until soft.

Add the following ingredients to a blender:

1 c water

1/2 c cashews

1/2 c nutritional yeast

1/2 c roasted red pepper

1/4 c white wine

1/3 c lemon juice

2 t onion powder

2t garlic powder

a pinch of basil, oregano, thyme and rosemary

salt and pepper to taste

Blend until smooth

Add elbows. onions and garlic and sauce in a casserole dish, mix well.

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(at this point if you are missing your classic tuna casserole you can add tuna, maybe some peas mix well)

Place in the oven for 30 minutes, check to make sure that most of the liquid has evaporated.

Eat when it has cooled slightly! Super fast dinner.  The active time is about 10 minutes.

You can add all kinds of stuff to this to make a casserole, chicken, olives, peas and carrots, mushrooms or even steamed broccoli!

Let me know if you try this recipe and what you think and check out The Ultimate Uncheese Cookbook by Jo Stepaniak.

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You Deserve to be Healthy!

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OMG I’m Stressed! Stress and Your Digestion!

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Your body reacts to everyday stress in the same way it reacts to the stress of being chased by a bear.

What is even more important is if you are plagued by constant stress your body will start to show the wear and tear of being on alert too much of the time.

Here are some signs that your digestion is being affected by stress:

·         Bloating:  When you are under stress you are more likely to swallow air, which can cause bloating.
·         Flare-ups with Inflammatory Bowel Disease or Irritable Bowel Syndrome – Studies suggest that stress will make flare-ups more frequent.
·         Diarrhea:  Stress can trigger diarrhea.
·         Ulcers:  Stress may not cause ulcers but they sure do aggravate them and can even increase the chance you will develop one.
·         Constipation:  If you suffer from this condition you know that if you add a little stress to the mix your balanced system goes way out of whack.
·         Acid reflux and indigestion:  These conditions are aggravated by stress and can lead to more damage in the esophagus.

So, in anticipation of future stress here’s what you can do to protect your digestion:

·         Walk it off: This is an aerobic exercise that not only lets you burn off the stress but  produces brain chemicals that perk up your mood.
·         Let it out: Okay so at the Thanksgiving dinner table you may not want to break down into an sobbing heap but if you feel emotional, the best thing to do is privately let it out.  Holding in emotions makes them more intense and creates a situation that affects your body.
·        Laugh it off: Hunt for the humor.  I like this one the best.  I am really good at looking at even the most stressful situation and finding something funny in it.  If you struggle with this, watch a comedy, read a funny book or watch your favorite comedian. 
·         Revamp your to-do list: Having too much to do really creates a lot of stress.  Rate the importance of each task and start shuffling the less important to another time.
·         Write in a journal or diary:  This ties into expressing your emotions.  Write it down and get it out.  Make sure that you don’t keep re-reading if it makes you anxious.
·         Listen to relaxing music: For some of us music can make all the difference in our mood and outlook!  Find music that lifts and inspires you and play it loud.
·         Breathe: I know when I am under stress, I hold my breath.  Not good!  Breathe in through your nose for a count of four; hold it for four, breath out through your mouth for a count of four.  Do this four times each day or when you feel stress.  It really works for me.
·         Catch those ZZZ’s:  We are better able to handle stress when we are well rested.
·         Put down the bottle: Alcohol can really bring out the emotions and not always in a good way.  Alcohol also dehydrates us and makes us tired and irritable.  Definitely not a de-stressor.
·         Eat foods that support you! Avoid sugar and process foods that will cause mood swings, cravings and a lack of energy.  Vegetables (mainly leafy greens) and small quantities of fruit with lean, clean protein will keep you operating at your peak, maintaining mental clarity and boosting your immune system. 
 
 So go out and enjoy life with friends and family.  Pay attention to how you are feeling and follow these 10 suggestions for beating stress and you should feel better soon!

You Deserve to be Healthy and Stress-Free!

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Bear Image courtesy of Hal Brindley / FreeDigitalPhotos.net

Water, The Game Changer!

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60-70 % of our body is made up of water.

80% of our weight is water.

We could live weeks without food but only days without water.

Our brain and heart are made up of 73% water, lungs 83%, skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.

So what does water do?

Control body temperature

Cushions your joints

Carries nutrients throughout your body

Thins the blood and makes it less likely to clot

Reduces the symptoms of arthritis

Helps with weight-loss by filling you up without adding calories or raising your blood sugar

But what is does for your digestion is huge:

Flushes waste from our body in the form of urine

Assists digestion in the processing of nutrients

Prevents constipation by softening your stool and keeps food moving through your digestive tract.

Reduces heartburn by washing out the acid in your esophagus

Lowers your risk of colon cancer

Lowers the chance of gallstones occurring

The effectiveness of adding fiber, magnesium and exercise in fighting a slow digestive process depends on your drinking at least 8 glasses of water a day.

I have often said that if you are going to do just one thing to improve your health, it would be to drink 8 glasses of clean water a day.

Remember, anything with caffeine acts to dehydrate your body so you need to drink even more!

It is also important to know that the water you are drinking is clean water.

If you have a well, have it tested for bacteria and pollutants.

If you have city water, contact your water department and find out the quality of the water.

Bottled water is not necessarily the answer as the source and quality of bottled water is not regulated.

Having problems remembering to drink your water?

Put a 32 oz pitcher on your desk when you first arrive at work and make the commitment to drink it all by lunch.

Then do it!

Do the same in the afternoon.

Think plain water is too boring?

Add lemons, limes, strawberries, cucumbers or even apple slices and let them sit over night.

You will have a soft infused flavor.

So how many glasses of water do you drink a day?

What strategy could you use to drink the 8 glasses needed to create good digestive health?

You Deserve to be Healthy and Hydrated!

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Sources:

The Complete Guide to Digestive Health by FC&A Publishing

Digestive Wellness by Elizabeth Lipski

Water Image courtesy of Naypong / FreeDigitalPhotos.net