Wednesday, May 22, 2013

10 minute Vegan Candy Bar

This is one of my easiest favoritest desserts. (Yes, I said favoritest). It takes 10 minutes to make and is a wonderful candy bar substitute. Enjoy health without the guilt or weight. It's diabetic friendly becaues of it's healthy fat and fiber content. Let me know what you think.

Tuesday, March 20, 2012

Are You Doing These 7 Things to Keep Your Heart Healthy?

The seven factors include the following (according to a study published last week in the Journal of the American Medical Association)
  • not smoking
  • being physically active
  • maintaining a healthy weight 
  • following a healthful diet
  • having normal blood pressure 
  • blood sugar
  • cholesterol levels
Manage the last five with one practice- The Plate Method

Imagine a 9-inch plate. Half the plate containing fruit or vegetables. One-quarter containing a low-fat protein, like beans or tofu. One quarter containing a whole grain starchy carbohydrate, like brown rice or 100% whole grain pasta.

Sample Breakfast:

Half a plate of strawberries, blueberries and sliced banana.
One-quarter plate of oatmeal
Sprinkle a small handful of walnuts on your oatmeal for protein

Sample lunch or dinner:

Half plate of leafy green lettuce, chopped tomatoes and cucumbers
One-quarter plate baked potato
One-quater plate of Black Beans

No matter what you are currently eating, if you portion them on your plate as outlined above (which will probably increase your fruit and vegetable consumption and decrease your starchy carbohydrate and protein/saturate fat consumption) you will make changes in the last five reccommendations outlined above. 

Photo by chawalitpix

Thursday, March 15, 2012

'Pink Slime' may be on your kids school lunch menu

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Noooo! Not the kids. Now what do we do?

If your child's school chooses to serve your kids the 'pink slime' then get the menu for the month and pack a quick healthy lunch on the days that it's served. I know it takes a little extra time and effort but keep it simple.  Have your kids put it together the night before while you are making dinner so you just have to grab and go in the morning.

This is a classic quick and healthy lunch

  • PB&J- switch it up by using almond and cashew nut butters and various fruit spread with no added sugar. Use a cookie cutter to cut sandwhiches into fun shapes, this works great with the little ones.
  • Fruit- mix sliced kiwi with whole berries and put it in a cute container or one with a cool character on it to make it appealing. Even try putting them on a skewer. The cuter and more fun the better.
  • Veggie snacks- get the cute kid sized veggies or cut them down to snack size. Add a low-fat dip and your kids will eat it up.

Make an action plan so you are prepared to get it done.

Wednesday, March 14, 2012

Achoo!! How to cope with this early allergy season

For immediate relief Dr. Oz recommends a few natural methods, one of which is using a neti pot. But don't you just love bending your head down over a sink while you pour warm salty water up your nose? Are you remembering the gagging sensation you get or the weird "water headache?" It works though! Your nose is clear and free of mucous and the allergen that is assaulting your sinuses.

I sure hope we can "bring it home" without having to bring the neti pot home. Is there a better way? Yes. Try Nasopure (it's awesome because you aren't gagging on water and is easy to use, even on kids). I don't get anything out of recommending this to you. I just love it and use it much more than the old neti pot because it's so easy.

Tuesday, March 13, 2012

Red Meat Is Not Your Only Choice

Woa now! Don't you just hate when someone tells you something bad about someone or something that you love? What do we do with this information? Let's bring it home.

You can find healthier options that will satisfy your tastebuds. 


Sample their other meat-substitutes while your at it. They even have ground meat-like crumbles that you can add to spaghetti in place of ground beef (and your kids may not even notice the difference).

Restaurants like Chili's, Red Robin and even Burger King carry veggie burgers on their menu.

In time you may even want to try your hand at making your own meat substitutes, which are healthier and less expensive than meat and meat substitutes. But let's just take baby steps and try some of the easy tasty substitutes above.

Make an action plan to improve your quality of life by substituting healthier options in place of red meat.

Monday, May 9, 2011

Stress Management and Weight Loss

Author: Sylvia Lyew, M.A. in Community Counseling

Stress and Weight Loss

Stress is an influential factor in many diseases and may cause debilitating problems. One of these problems for many Americans is weight loss; it certainly makes it more difficult if you are constantly stressed. In the U.S. over 66% of adults are overweight or obese as stated by Medline Plus. Nutrition may not be the only culprit if you are having difficulty shedding those extra pounds, perhaps your body is reacting negatively to stress causing you to have an extremely difficult time losing weight. Fortunately, through stress management techniques and healthy eating habits this doesn't have to be a problem.

According to the U.S. National Library of Medicine, Oxidative stress is “Adverse effects occurring when the generation of reactive oxygen species (ROS) in a system exceeds the system’s ability to neutralize and eliminate them; excess ROS can damage a cell’s lipids, protein or DNA.” In other words, it’s a fancy way of saying that your body has a difficult time handling the free radicals that continue to produce in your body. This combined with environmental factors really wreak havoc with your body creating constant stress.

There are many factors that can contribute to difficulty with losing weight such as heart disease, diabetes, hypertension, age, not exercising efficiently, poor eating habits, not absorbing your vitamins and supplements, colon blockage, and the list continues. In a study done by the American Journal of Epidemiology, it found that subjects who had generalized anxiety disorder or depression were more apt to weight gain if they were already overweight. In women, the study found that they were more inclined to gain weight if they had “…perceived constraints in life and strains in relations with family…” In other words, they were stressed-out!

Although there may be numerous reason as to why you are having difficulty losing weight, there are numerous steps you can take to getting closer to your desired weight goal.

  1. Find a clinical nutritionist, they can help you figure out what your body is lacking or producing too much of.
  2. Get screened for depression and/or anxiety. You may be overlooking a very important factor as to why you can’t loose weight and didn’t even know it.
  3. Engage in activities you enjoy, such as playing an outdoor sport – join a team or join a support group for weight loss.
  4. Log your eating habits daily. It is very helpful to see what you’re eating and how much of it when you’re looking at a daily/weekly recap.
  5. Try not to constantly worry that you’re not loosing enough weight in a timely manner. You will most likely be less stressed and will start to see the pounds melt off!

Block, Jason P. , He, Yulei. , Zaslavsky, Alan M. , Ding, Ling. , Ayanian, John Z. , (2009). Psychosocial Stress and Change in Weight Among US Adults. American Journal of Epidemiology. 170 (2), 181-192. doi: 10.1093/aje/kwp104
The U.S. National Library of Medicine; Environmental Health and Toxicology. (2009).  

Photograph by Michelle Meiklejohn-

Tuesday, April 5, 2011

Drinking Water

How many glasses of water did you drink today?  Go ahead.  Count it up.  You know that health authorities have historically suggested at least 8 glasses of water a day.  This figure can vary depending on health issues, exercise routine, seasonal conditions and whether a woman is pregnant or nursing.

According to Mayo Clinic, water functions in the following capacities:

  • Regulates body temperature
  • Lubricates joints
  • Lessens the burden on the kidneys and liver by flushing out waste products
  • Carries nutrients and oxygen to cells
  • Moistens tissues 
  • Protects body organs and tissues
  • Helps prevent constipation
  • Helps dissolve minerals and other nutrients to make them accessible to the body
Lack of water can lead to the following:
  • Fatigue
  • Dry skin
  • Constipation
  • Low endurance and athletic performance
  • Headache
  • Dizziness
  • Irritability
  • Confusion 
  • Negative Mood
  • Slightly lowered metabolism
Another benefit of special note is that if you begin to substitute water for high sugar drinks like sodas and lattes, you will cut back on a bunch of calories.  And we know that cutting back on calories cuts back on pounds.  I had a client that began substituting water for her soda and lost 3 pounds the first week.  That would lead to approximately 12 pounds in one month.

So, let's bring it home.  When you use the bathroom is your urine a dark color with a strong smell?  If so, you need to drink more water.  You want to make sure your urine is a pale color with very little odor.  A great habit to make is to drink 2 glasses of water as soon as you wake up (before breakfast), 2 glasses between breakfast and lunch, 2 glasses in between lunch and dinner, then 2 glasses before bed (well before bed so that you don't wet the bed...haha).  Also try using a water bottle that holds at least 2 glasses of water.  Fill it up before bedtime so that it's right by your bed when you wake up.  Then fill it up and carry it with you throughout the day as a reminder.

You could even make this into an action plan by clicking here.  On that link, it is also suggested for you to keep a health journal.  In there you can record all of the noticeable changes that you are sure to experience by taking this baby step towards better health.


Photograph by Savit Keawtavee-