Archive for the ‘healthy living’ Category
2010
06.07
Tags: family therapy, food and family dynamics, lose weight, systems therapy, weight loss
Posted in general nutrition, healthy living, weight loss | 5 Comments »
Back in 2003, I considered writing my graduate school thesis on “Dinner”. I’d follow four families through their evening meal. They’d be of different racial / ethnic backgrounds, different socioeconomic status, different compositions, and located in different places. I was (and am) very interested in family therapy, so the thesis would address different interactions viewed through the lens of family systems.
I didn’t write it, but I shelved the idea, thinking I might use it later.
Then I studied holistic nutrition, and it occurred to me that exploring the actual content of the dinner – ie, the food – would be fascinating.
Then Michael Pollan came out with Omnivore’s Dilemna, which has a similar premise. Now if I write “Dinner” it will look derivative. Michael, seriously, I thought of it a while ago!
And I think the concept is incredibly relevant. So many of us who have embraced, or who are in the process of embracing, a healthier lifestyle, had to take a serious departure from our family’s approach to food. I grew up in a vegetarian household – and by that I mean hardcore vegetarian, as in only dairy products were consumed. No eggs, no fish, and certainly no chicken or meat. Food was discussed often and extensively, but it was present in the house mainly in the form of (vegetarian) takeout, candy, frozen yogurt and processed foods like cereal and granola bars. I don’t write this to point the finger at my parents, but rather to explain the nutritional landscape of the house I originated in, and why food then became such an important force in my life. The way I ate growing up didn’t support me. If I wanted to feel healthy – emotionally and physically – I had to learn how to nourish myself.
I also want to honor the fact that as adults, our decision to take our health into our own hands is an incredibly powerful and important decision. It shows we value ourselves and we’re willing to put the time into self-care. To me, one of the cornerstones of being an adult is taking responsibility. Finding time to exercise, to shop for fresh, nourishing foods and to cook them from scratch (or relative scratch) is empowering. It’s saying “I’m not relying on someone else – some company that just wants to make a profit, or some restaurant that doesn’t care about me – to throw something together, package it, and drop it on my table. I’m taking matters into my own hands, and I’m going to do what it takes to keep myself well and vital”. And isn’t this what it’s all about? Giving yourself what you need?
2010
06.01
Tags: 30 rock, jenna maroney, me want food, weight and gender
Posted in healthy living, humor, weight loss | 2 Comments »
Over the weekend I caught some episodes of 30 Rock on netflix.
I love that show.
Somewhere along the way I missed a few episodes: specifically, the ones in which Jane Krakowski’s character, Jenna Maroney, gains weight after a summer spent eating pizza. While the writers for her show want to use her weight to make fat jokes, Tina Fey’s character is adamant that this won’t change the roles Jenna plays. But after a disastrous disco roller skating sketch where Jenna lands in a sprawl on the floor, she stares up at her live audience and utters the only phrase she can think of to save her: “Me want FOOOOD!”
The audience collapses in laughter. Jenna glows in delight. Soon Jack Donaghy is giving her high-fives in the hallway. People are selling shirts with her caricature on the streets of New York. Jenna loves attention. She decides to remain fat so that she’ll continue to be loved.
I thought this was an interesting concept. Here were some of my reflections:
- The show addressed the issue of gender inequality in the entertainment industry (with regards to weight) to an extent. Liz Lemon announces she wants to take a stand, demonstrating that fat people (women in particular) don’t need to play “fat roles”, or roles that center around their weight.
- That said, there are a couple of overweight male writers on the show. Over the course of 30 Rock they’ve been mocked for several things, but never their extra poundage. When Jenna gains weight, one of these writers suggests fat jokes (such as the above referenced “me want food”, and even mentions that Jenna can play a “fat Hillary Clinton”. It would have been easy for either Liz or Jenna to fire a quick snarky comment his way. But they don’t.
- That said, do we really want equal opportunity mockery?
- I loved the unexpected twist that Jenna received so much positive attention for her weight gain, rather than disgust.
- However, why does extra weight mean that she ends up as just another caricature?
- Yes, I’m overthinking this. I know it’s a comedy. But it’s hard not to notice that the three main women on this show – Liz, Jenna, and Cerie - are all slim and beautiful (although Tina Fey’s beauty is downplayed) while the male characters range from funny looking to creepy looking to plump to thin to handsome.
Did you see these episodes? What were your thoughts?
2010
05.26
Tags: compulsive eating, crackhead, donuts, dunkin donuts, fat rat, food addiction, junk food addiction, krispy kreme, overeating, sugar, sugar addiction
Posted in general nutrition, healthy living, low glycemic foods, weight loss | 9 Comments »
Artist Seth Lepore of Losing My Religion: Confessions of a New Age Refugee fame recently discussed 9 weight loss. He remarked that if he were to write a nutrition column it would be called “The Occasional Donut”.
Clearly, Seth is able to “have just one”. Others are not so lucky.
When you overstimulate your brain pleasure centers, your brain adapts by being less responsive, requiring ever more stimulation to achieve positive effects. This is one of the mechanisms of addiction.
What came to your mind when I said “addiction”? Was it drugs? Alcohol? Gambling? Perhaps it hasn’t occurred to you that food can be addictive. A new study shows that it is. Rats fed junk food quickly developed the compulsion to overeat, even when their buffet was paired with electric shocks. When researchers removed their preferred snacks and replaced them with a nutritious diet, the rats refused to eat. In short:
“…[T]he development of obesity coincides with a progressively deteriorating chemical balance in reward brain circuitries. As these pleasure centers in the brain become less and less responsive, rats quickly develop compulsive overeating habits, consuming larger quantities of high-calorie, high-fat foods until they become obese. The very same changes occur in the brains of rats that overconsume cocaine or heroin…”
This rat may have been indulging in more than “The Occasional Donut”.
Bottom line? Everyone’s body reacts differently. You’ll know if you’re one of those fortunate folks who can have a Krispy Kreme once a month – or if the mere scent of Dunkin’ Donuts turns you into a raving, drooling, crackhead. For those of us who fall under the second category, the above study offers validation. It’s not just a matter of willpower, although that’s an important factor. It’s a matter of biochemistry. Seth, enjoy a jelly-filled for me. Oh, and a Boston Creme. And a plain with chocolate frosting and sprinkles. And a cruller, while you’re at it.
2010
05.25
Tags: boulder hiking, hiking, shanahan ridge
Posted in beating stress, fitness, healthy living | 4 Comments »
This hike was 4.5 miles with an elevation gain of 900 feet. It was a bit easier, and a bit longer, than my first two. We were done after an hour and a half. I found myself feeling unsatisfied. I craved the calf-aching, abs-crunching workout that the other two hikes had offered me. Which was cool and a new feeling.
There were a couple of remarkable things about this hike. First: 45 mph winds, which almost prevented us from going. Good thing my boyfriend encouraged us to “just get up into the trees”. Second: hummingbirds. Two. Swooping and dive-bombing each other, their wings blurring with their frenetic motion.
Ah, who am I kidding. This hike was not that exciting. We’ll have to make up for it on Memorial Day.
2010
05.24
Tags: dancing, exercise, finding the right exercise for you, fitness, hate running, hate the gym, lose weight, walking, weight loss
Posted in beating stress, fitness, healthy living, weight loss | 4 Comments »
Today 9weightloss is honored to hear from NYC-based personal trainer and PR guru Johanna Thomsen on that dreaded topic of…exercise. It’s something many of us find challenging, yet it’s also a crucial piece to the weight loss puzzle – and to healthy living in general.
If you’re in the NYC area and seek an intuitive, yet challenging personal trainer, hit her up at johanna.thomsen@gmail.com.
*
When most people hear the word “exercise,” they think of gyms, treadmills, stairmasters, running, and machines. These options appeal to some of us. There are people who really value the role of their gym in their fitness routine, and for whom long runs clear the head and keep their bodies in peak physical form.
Then there are the rest of us. Even as a fitness professional, I joke that I am a non-practicing member of my gym. I pay monthly, but don’t attend, so I may even be a patron at this point. I don’t enjoy the machine circuit, and although I know it to be true, I think that the “runner’s high” passed me by, and all I feel is the “runner’s why…am I doing this to myself.” Maybe you, too, feel that the popular views of what it means to exercise either hurt your body, are not enjoyable to you, or are part of a routine that you find yourself unable to sustain.
Stephanie talks a lot about how your physical and emotional makeup factor in to how you eat and care for yourself. Those same factors also determine how you exercise best. It may take some trial and error, and a lot of patience, but there is a form of motion and resistance out there that will feel great and bring with it enormous health benefits as a bonus!
Each of us is shaped differently, both inside and out. We all carry different injuries – physical and emotional – that need to be honored in our search for the right fitness outlet.
- If music makes you want to move, consider finding a dance class at a local studio. If you want to really feel the ground and connect in with something inside of you that longs to shake and jump when you hear drums, try African Dance. If you like structure and routine, building upon skills, and are looking to increase your flexibility, a beginner’s ballet class might be the ticket. If you want to enjoy your curves, and learn to really isolate different muscle groups, I’d recommend belly dancing.
- Do you just want to be outside whenever possible? How about hiking or biking? Both of these can be done at whatever level feels good to start, and then you can see where it takes you.
- Are you a water person? Is there a pool that you could join or a body of water nearby suitable for swimming?
- Do you enjoy exercising as part of a group? There are countless classes out there targeted towards group fitness. Try spinning, strength & cardio, Zumba, or aerobics.
- If you’re looking to clear your mind while you strengthen and tone, there are several different styles and schools of yoga. Talk to some studios are hear what they have to offer, and then try out a few techniques to find the one that matches you best.
- Do you want to do something in your home? Start with a set of light hand weights and a jump rope. With these simple and easy-to-store items, you can give yourself a challenging and rewarding workout.
- And then there’s walking. Just get outside, warm yourself up at a comfortable pace, and then pick up your stride as you take in the fresh air and everything around you. The greatest thing about walking – you can do it anywhere!
Baby and Johnny really liked exercising.
While my suggestions are based on very general guidelines, it is important that you speak with your healthcare professional before starting any new fitness routine, specifically if you have pre-existing health challenges. Additionally, I highly urge each of you to really listen to your inner voice and your body, and to ease into whatever you try slowly, testing your limits gently and with great care. If one thing doesn’t resonate but you think you could try again – try. It may grow on you as you move through the initial frustration stage of trying something new. If you know immediately that’s it’s not for you, that’s okay too. There will be something else that you’ll come upon and you’ll know when it feels right. The key is sustainability – finding out what you can keep as a steady practice without a sense of dread, or shame-based motivation. Once you find that one thing – or a combination of things – that fits into your life and bring you joy and release, you have found what moves you.
2010
05.20
Tags: burn fat, eat fat lose fat, edible communities, edible front range, fat burner, natural home magazine, VEGA
Posted in general nutrition, healthy living, weight loss | 1 Comment »
1. VEGA Whole Food Health Optimizer
30% raw. Protein sourced from brown rice, yellow pea, and hemp. 100% of your RDA of all of your vitamins and minerals…plus Omega 3, probiotic, maca and chlorophyll. Sweetened with Stevia.
What’s not to love?
VEGA Whole Food Health Optimizer is a nutritionally-dense on-the-go meal, which is good for me, cause I’m usually on-the-go. And it’s tasty, which is rare for such a healthy product. I like to blend the Berry flavor with coconut milk and add raw cacao for a choco-berry smoothie.
2. Natural Home Magazine.
Healthy home and living tips, gorgeous layout, amazing writers. You can’t beat the giveaways…anyone want a motorcycle? Puts my measly Energy Bar contests to shame. And it doesn’t hurt that I am now blogging there weekly at Food for Thought.
3. Edible Front Range Magazine.
Edible Communities is a magazine network with branches all over the country. These publications cover the local food scene, from interesting restaurants to gardening practices to ranches and farms. And they’re free. Here in the Boulder – Denver – C-Springs area we’ve got Edible Front Range. Check out “Praise the Lard”, my article in the Spring edition of EFR.
4. Eating Fat to Burn Fat.
If my statement confuses you, read this incredible book:
This book is a great primer on why saturated fat is not only necessary, it’s CRUCIAL for optimal health…and weight loss.
2010
05.18
Tags: blood type diet, hiking
Posted in fitness, general nutrition, healthy living, weight loss | 4 Comments »
Yesterday was Hard Hike #2: Royal Arch in Boulder, CO.
3 miles with an altitude gain of 1,200. We started at 5,710′ and ended at 6,915′.
The trail led up a mountain, past streams, through a tiny waterfall, and wound up at a majestic reddish-orange natural stone arch. Our perch overlooked Boulder and the day was so clear we could see all the way to Denver.
I thought it was wild how we were at the edge of the mountains, looking out over seemingly endless plains that don’t change shape for hundreds of miles.
I paced myself much better this time. I didn’t charge up the trail like a fireman running to save a kitten. My bf continued his supportive coaching approach, encouraging me to go as slowly as I needed. I only stopped and said “No more” twice.
Got home with slightly aching legs and abs (?) and a sense of accomplishment. Prepared dairy-free, gluten-free pizza with sausage, artichoke and mushroom, and a side salad of romaine, strawberries and pecans. Collapsed into bed and read and watched part of The Proposal.
I find the following curious: my boyfriend, who is not exactly an exercise fiend, propels himself up 14-ers (that’s 14k foot mountains) at a moment’s notice. He hardly broke a sweat at the Royal Arch. I know other people like this, who retain their athleticism whether they work out regularly or not. He, and they, all happen to be blood type O.
Now, I am not an advocate of following diets out of books. They just don’t work. Nuance, intuition, food preferences and individual deficiencies aren’t accounted for. But it make sense to me that you digest food – and metabolize it – the way your ancestors did. And one way to trace your ancestral lineage is to determine your blood type. The original humans were all Type Os – carnivorous, hunter-gatherers, nomadic. According to Dr. Peter D’Adamo (creator of the Blood Type Diet), the type of exercise their bodies are best suited for is “brisk regular exercise that taxes the cardiovascular and muscular skeletal system”. Contrast this with his recommendation for a Type B such as myself: “activities that are not too aerobically intense, have an element of mental challenge and involve other people”. Makes sense that I’m drawn to yoga classes.
Do you know your blood type? What do you think of D’Adamo’s recommendations for diet and lifestyle based on your type?
2010
05.17
Tags: hiking, tesoro, the fort, three sisters nutrition
Posted in beating stress, fitness, general nutrition, healthy living | 2 Comments »
Hey y’all,
You’re at a weight loss blog. And I talk a lot here about how important mental health is for the weight loss process. Sometimes I don’t practice what I preach. But last weekend I gave myself exactly what I needed. Here’s what I did:
DO ONLY WHAT I WANT DAY.
Do you ever have these? I find they are imperative to my emotional well-being, and I hadn’t had one in a while. On Saturday I woke up and decided I needed such a day.
I spent about an hour and a half lounging in my bed, then got up and prepared a breakfast of eggs, chicken sausage, and gluten free waffles with billberry jam and coconut oil.
Then I headed to Boulder Farmer’s Market to try and score some eggs from Windsor Dairy (fail: they sell out by 8 am). Standing at their tent, I looked over and spotted Anthony Bourdain holding the leash of a golden retriever. My jaw dropped. If I could have anyone’s job, it would be his. What would Mr. Bourdain be doing at Boulder Farmer’s Market? I don’t know, but stranger things have happened.
I knew I would never forgive myself if I passed up an opportunity to introduce myself to this cranky chef ex-junkie tv show host. So I made my way through the crowd and stood next to him, grinning like an idiot.
Then I overheard him talking in a high, effeminate voice.
Oh. It wasn’t Anthony Bourdain after all.
Oh well. It was still a fun morning.
Then I hopped in the car and headed over to The Fort in Morrison for the Tesoro Indian Market and Powwow. As I drove down 93, I left the shockingly blue Colorado sky and headed towards a cloud-studded, gray, misty mess. Uh oh.
Sure enough, by the time I arrived, the rain had too. But it didn’t last long. I bought an Indian taco, looked at wares, watched dances, listened to music, saw an amazing eagle, and bought a print of the Three Sacred Sisters, in honor of my business, Three Sisters Nutrition.
I drove home, made a cup of chai, and curled up in bed with the Sausage (aka Mason, the Staffordshire Terrier). We read Phillipa Gregory for hours. I ate a pupusa for dinner and admired my friend’s jewelry until the bf came over and we went to sleep.
And today…I’m doing…
dun-dun-dun…
my weekly hike!
Last weekend I posted I Climbed a Mountain, explaining that in order to train for our backpacking trip in July, the bf and I will be doing a different, difficult hike each week. Today is Royal Arch. Tune in tomorrow to see just how sore I am.
Readers, do you ever have a Do Only What I Want Day? When was your last one? What did you do?
2010
05.14
Tags: alice waters, berkeley unified school district, edible schoolyard, food what, san francisco food, three sisters nutrition, wine on tap
Posted in general nutrition, healthy living, news bites | 2 Comments »
Happy Friday!
Before we begin, another “thank you” to Miz Fit for allowing me to guest post on her fabulous site.
Now, the news.
- ORGANIC, GRASS-FINISHED, GLUTEN FREE CHICKEN NUGGETS. Fantastic series up at La Vida Locavore about the Berkeley Unified School District’s Edible Schoolyard Program, developed by Alice Waters. I was fortunate enough to live in SFO for four years. That’s where I learned about food. That’s where I went to holistic nutrition school. And that’s where I launched the Sustainability Initiative, a food reform project at the psych unit where I worked. The Bay: a (hot)bed of nutritional revolution!
- POSSIBLY THE COOLEST NONPROFIT EVER. Also out of the Bay – Food, What?!, a “youth empowerment program using food, through sustainable agriculture and health, as the vehicle for bringing about personal growth and transformation”. When I read that, it sounded like the mission statement for my business, Three Sisters Nutrition. And interestingly, the second post down on this blog is about the three sisters (corn, beans, and squash).
- IT’S STILL $16.50 PER GLASS. Yet more love for the Yay. I can’t get away from it today. So we all know we’re supposed to get Siggs and reusable glass bottles for our water, ensuring our landfills don’t overflow with plastic. Now, some San Francisco restaurants are introducing wine on tap, filled from reusable casks. If we want to clean up our Earth we’ve all got to start thinking more along these lines.
2010
05.10
Tags: energy bars, giveaway
Posted in general nutrition, giveaway, healthy living, weight loss | 11 Comments »
Up for grabs:
3 Greens+ Energy Bars in Natural, Chocolate, and Wild Berry.
First three ingredients? Organic dates, organic almond butter, and organic quinoa sprout powder. Other fun ingredients include Hawaiian Spirulina, organic barley grass, royal jelly, Montana bee pollen, Japanese chlorella, organic Nova Scotia dulse…I could go on and on. Organic superfoods in bar form. Who could ask for anything more?
2 VEGA WHOLE FOOD ENERGY BARS in Chocolate and Natural.
Ideal for athletes. Start with dates, organic hemp protein, almond butter and organic sprouted whole flax seeds. Add enhancers like coconut, organic wheat grass, and dulse. Just a bunch of whole food goodness.
Want ‘em?
Simply click the “comments” button up at the top of this post (to the right of the title) and answer this question: What’s the energizing thing YOU will do after consuming these delicacies?
Then, if you are on FB or Twitter, or have a blog, please link back to www.9weightloss.com announcing this great energy bar giveaway!
Contest closes at midnight on Tuesday, and the winner will be announced Wednesday morning.
2010
05.10
Tags: backpacking, hiking, mt. sanitas
Posted in fitness, healthy living, motivation | 4 Comments »
I climbed my first mountain yesterday.
Ok, the actual hike was only 3 miles roundtrip. But the elevation gain was 1255 feet – no joke for someone who’s lived all her life at sea level. We walked from my house to the trailhead, so in total, our trip took 3 1/2 hrs.
Climbing the mountain wasn’t fun.
In July I’m going on a four-day backbacking trip near the Continental Divide, and we will be camping at about 9000 feet. I need to get in shape for this excursion or it will not be pretty. So my boyfriend and I decided that every weekend we’re going to try a different, challenging hike in Boulder. Sanitas was just breaking us in. “It’s more mellow than the other ones we’ll be doing,” my boyfriend assured me.
I was nervous but excited at the start of our trip. Sunny, Sunday and Mother’s Day meant that the trail was swarming with families. Including little kids. “Hey, this can’t be so bad if 7 year olds are doing it,” I thought.
I started the hike the way I start everything. Way too fast. I didn’t want to be the slow huffer and puffer. But guess what – about 1/4 of the way up the trail, I was. Standing off to the side, I gasped for air. “My lungs hurt,” I wheezed as I spat thick saliva onto the ground. “Is that normal?”
“You’re going at a pretty good clip”, he said. “We can slow down. There’s no rush.”
Slow down???
There’s no rush???
It’s OK to look like I don’t know what I’m doing???
I haven’t heard these sentiments from many people in my life. But they were exactly what I needed to hear at the time.
I felt understood and supported. And also, like a little kid.
I continued up the trail, slower this time. I looked around at the spectacular, green, pine-fringed views. I smelled the air. I laughed at the two moms hiking with crying 3 year olds strapped to their backs, and at the woman talking on her cell phone. I stopped again to rest, then I continued. I stopped again when the place I thought was the summit wasn’t the summit at all, and voiced my dismay. I told my boyfriend I wasn’t going on the backpacking trip. He laughed at me.
The funny thing was I never thought of turning back. I was so close and I kept getting closer. My legs were aching but I knew there would be an end. And when we reached the top, then started our descent, I knew I would hike again the next weekend. “I can’t wait for you to see how much better you get over time,” said my boyfriend.
Moral of the story? The usual. Unrealistic expectations vs reality, speeding vs going at YOUR pace, and stopping to look at the view. It’s funny that I think I know all this already, yet when I’m faced with a new challenge I go right into that old mode.
Let’s see how I do next weekend.
2010
05.05
Tags: feeling your feelings, letting go, meditation, stress reduction
Posted in beating stress, healthy living | 8 Comments »
I work with women on their relationship to food. That means I’m using my holistic nutrition training some of the time, and my training in psychotherapy most of the time.
Food is emotional. When we talk about it we end up talking about other things that make us emotional. The trouble is that our culture does not teach us how to handle these emotions. My clients, and the rest of us, are walking around with a lot of tears and anger and shame and loneliness stuffed inside. We’re told from a young age that tears mean weakness, that our anger is inappropriate, and that shame means that we are, in fact, shameful. So we avoid those feelings in the hopes that they go away.
They don’t.
They turn into addictions, cravings, negative self-talk, anxiety, depression. They isolate us from others and keep us from finding joy in our lives.
Negative emotions are natural occurrences. They essentially amount to energetic toxins in the body. Just as we eliminate physical toxins via sweat, urine, and feces, we must eliminate our negative feelings via tears, shouting, or punching a pillow.
Think about it. Don’t you feel better after a good cry?
This approach is very new and strange for most people. I remember when it was new for me. “If I’m mad, aren’t I supposed to just let it go?” I thought. Then I remembered I had tried that all my life, and it never did work out very well.
From a very wise healer, I learned to find a space where I felt safe – my bedroom, the ocean, the woods – and allow myself to feel my feelings. Sometimes nothing came. Sometimes I cried a little and sometimes I bawled. Sometimes I had to scream or chop wood. And you know what? I ALWAYS felt better afterwards. I should say I always FEEL better, because I continue to do this practice. It’s how I avoid emotional constipation. Feeling your feelings. What a concept!
2010
05.04
Tags: boulder cafe, boulder happy hour, gluten free, happy hour, hiking boulder, john masters organics, oysters, udi's bread
Posted in healthy living, humor | 5 Comments »
1. JOHN MASTERS ORGANICS. I just took on the position of their Colorado rep, because I L O V E their stuff. Hair and skin care, 75-100% organic, wildcrafted, harvested in the USA when possible, NOTHING synthetic or toxic. Every ingredient is directly therapeutic to the skin. And soooo luxurious. Try Blood Orange and Vanilla Body Milk, or Honey and Hibiscus Hair Reconstructor. You will become a crackhead for it faster than you can say “cleanse, tone, and moisturize”.
2. UDI’S GLUTEN-FREE BREAD. I don’t think most of us digest gluten well. I notice my belly protrudes after a pasta meal or a bready sandwich. Udi’s, a Colorado company, makes fabulous gluten-free products. They’re a bit more expensive than your standard whole wheat, but sadly, in this day and age, you have to pay if you want healthy, digestible food.
3. SUMMER PLANS. Backpacking. Whitewater rafting. A long weekend in Breckenridge. Strawberry Hot Springs in Steamboat. Concerts at Red Rocks. Cookouts in various Boulder and Denver backyards. I LOVE summer in Colorado.
4. HAPPY HOUR. Boulder’s got to be the happy hour-est town I’ve ever seen. We even have happy hours over the weekend, which is a little confusing to me. My favorite? Boulder Cafe, where you can get sweet, fresh, salty oysters for anywhere from 60 cents to $1 each. It’s surprising how good the seafood is in the mountains! 
And if you need a weight loss justification, HH is a great way to share a bunch of small snacks without breaking the bank.
5. MOUNTAINS. I don’t like the cold. In the winter, my exercise is confined to a sweaty, steamy yoga room. It’s finally getting nice enough for me to crawl all over the mountains again, and wow, is my booty going to be better for it. Yesterday a mere 40 minute hike left me in a hungry daze. In preparation for a July backpacking trip, my boyfriend and I are going to hike each mountain in town. I will keep you updated. And the updates will be funny, because I am NOT in hiking shape.
2010
05.03
Tags: high fructose corn syrup, high fructose corn syrup bad, why is high fructose corn syrup bad
Posted in general nutrition, healthy living, low glycemic foods, weight loss | 8 Comments »
By now, most of us have heard “High fructose corn syrup is bad”. We may repeat this phrase to our friends, and studiously avoid purchasing groceries prepared with the corny sweetener. What many of us might not know is why we’re avoiding it in the first place.
Let’s get one thing out of the way. We want to avoid all artificial and processed sweeteners. But that said, the next time someone tries to convince you HFCS isn’t so horrible, here’s a cheat sheet to use so you can sound incredibly learned when you reply.
SET THE SCENE: Use of HFCS increased 10,673 percent between 1970 and 2005, per the USDA. The number one source of calories in America is high fructose corn syrup in soda (and no, don’t go thinking diet’s any better…artificial sweeteners come with their own problems). HFCS is common in processed, pre-packaged food – and sadly, processed foods account for more than 90% of the money Americans spend on their meals. HFCS even lurks in food you wouldn’t think of as sweet, such as ketchup, soup, salad dressing and bread. Ironically, many low-fat diet foods often contain fructose as a sweetener.
THE PLOT THICKENS: It’s been linked to some pretty unpleasant conditions.
- To start with, almost all sweeteners will spike your blood sugar, and overuse can eventually lead to insulin resistance or even diabetes. HFCS creates a pretty dramatic spike.
- It’s metabolized to fat far more rapidly than sugar, and studies have linked it to fatty liver disease as well as obesity. It also contributes to obesity because it leads to decreased signaling from the hormones that regulate your appetite and blood sugar.
- It contains high levels of reactive compounds that trigger cell and tissue damage.
- It increases your triglyceride levels, which in turn increases your risk for heart disease.
(Interestingly, as word of HFCS’s nasty side effects started to circulate, the Corn Refiners Association launched a PR campaign, spending $20-30 million to restore HFCS’s tarnished reputation.)
WHAT CAN I EAT THAT’S SWEET? Fortunately, you’ve got plenty of options. Stevia is an incredibly sweet South American plant that actually stabilizes blood sugar. It’s so powerful that you only need a few drops in your drink. If you’re not a fan of the taste, try a flavored version, such as Coconut or Vanilla. Another nice choice is raw organic honey. It’s unprocessed, and it’s a natural antimicrobial and antioxidant – an amazing healer. Other acceptable sweeteners include brown rice syrup and molasses, both of which have been minimally processed. These can all be purchased at Vitamin Cottage, Whole Foods, and your local health food co-op.
Don’t forget, the fructose in small amounts of fruit is fine. You’re consuming it along with fiber, enzymes, and micronutrients that aid its digestion. It’s when it’s isolated that it presents a problem.
2010
04.29
Tags: cafe, lose weight, pekoe, pekoe sip house, tea, weight loss
Posted in beating stress, general nutrition, healthy living | 4 Comments »
I don’t know a single person here in Boulder who has a conventional, 9-5 job.
Wait, let me think….
Nope. I don’t. One of my friends had one, but then she had a baby, and she probably won’t go back.
I know a few teachers. That’s sort of 9-5, but also not really. Everyone else is doing a mishmash of starting their own business and making ends meet. I have friends who are therapists, naturopathic doctors, students, acupuncturists, herbalists, silversmiths, writers, nutritionists, yoga teachers, real estate agents, doulas, nannies, jewelry designers, shamanic practitioners, sales reps…shall I continue?
That means that many of us end up doing at least some of our work from home. And it’s nice to wake up, eat your breakfast, and plop down in a comfy chair in your nook to tap away at your laptop, particularly when said nook boasts a view of the mountains.
Sometimes, though, working from home can feel stifling. There are distractions, like books and endless cups of tea and the sausagey dog who tries to jump into your lap despite the fact that she’s got to be 70 lbs, at least.
This isn’t the culprit, but it looks a lot like her.
For a long time I resisted taking my ‘puter to a coffee shop. First, because I really don’t like coffee – it makes me jittery – and I feel resistant to spending $2 on a teabag and hot water. When I caved, and started spending one or two mornings per week in a cafe, I actually became far more productive. Why? Something about showering, wearing clothing other than my pajamas, and looking industrious like everyone else actually makes me more efficient. In this case, changing the outside lead to a change in the inside. Usually I think it’s the other way around.
So when I need to put in time out of the nook, I have my preferences. Not too trendy. Easy parking. Chill music. NO STARBUCKS (sorry, but there are so many independents here there is just no need). Good tea selection that’s worth the price. Pekoe Sip House in Boulder fits the bill. In fact, I’m sitting in their Steelyards location as I type this. Their Chai is excellent, only rivaled by The Market in Denver. They use agave to sweeten it, but as you may be aware, growing evidence suggests the high fructose content in this cactus-based sweetener is not great for us. So I get it unsweetened and add honey to taste. They also have Boba Tea – a Hong Kong drink of milky iced tea with chewy tapioca balls. I know this sounds random. But it’s the only drink I’ve ever thought I might become addicted to. And at $4 a pop, it’s not a cheap addiction (although cheaper than heroin, and better for me).
BOBA!!!!!!!
I like Pekoe’s ethics, too. Per their website, 62% of their products through local vendors are organic, and 68% of their products are sourced locally. Which means the total percentage of their organic products equals…never mind. I failed algebra. All of their cups and plates are made from recycled materials and / or are compostable, which is AWESOME – how wasteful is a constant outflow of paper or plastic, or G-forbid, styrofoam, cups?!? Their website says they are “100% wind powered” and I’m not certain how this works….is there a windmill powering the light and sound system in this cafe? The espresso machine? Well, something Pekoe-oriented is wind-powered.
I’m thrilled to have such an awesome, eco-friendly and tasty cafe in my ‘hood. As I sit here anxiously awaiting a call from my mechanic with a cost estimate for my brake repair, the soothing taste of tea and sound of folk music is kinda sorta easing my nerves, and I’m getting some work done. Even if it’s just telling you about the place I work.
Question: What’s your favorite work spot and beverage? Only writers are allowed to answer “the pub” and “Jameson”.
2010
04.28
Tags: lose weight, low-carb, weight loss, whole grains
Posted in general nutrition, healthy living, low glycemic foods, weight loss | 2 Comments »
Sorry if reading this title is going to result in visions of Ricky Martin wriggling his hips for the rest of the day. I’m not talking about the Latin sensation (and by the way, who didn’t already know he was gay?!?) I’m referring to Jimmy Moore and his popular website / blog / podcasts / books extolling the benefits of the low-carb lifestyle. Jimmy dropped 180 lbs by dropping the carbs. He’s been blogging for five years, and has some fantastic information on his site. He read my guest post on naturalhomemagazine.com and invited me to be a guest on his podcast in June!! Stay tuned for dates and times.
So here’s my take on low-carb. I am not a believer in one-size-fits-all diets. I think it’s crucial to listen to what your body is telling you and give it what it needs. Some people, for instance, thrive on salads, while others don’t do well with raw veggies. Some people absolutely need to consume red meat, while others fare better on fish and eggs. Naturally, no one digests refined grains and sugar and fake foods well, and cutting these out is crucial for weight loss. I know I’m preaching to the choir here, and that most of my readers are already avoiding “edible foodlike substances” as Michael Pollan terms them.
My experience, though, is that some people can’t even digest many whole grains. I know I might get flak for saying this. But whole grains metabolize in the body as sugars, too – slower than their refined counterparts, and they’re certainly more nutrient-dense - but they are just not compatible with some folks.
Here’s a great example. A few weeks ago I got into a conversation about nutrition with a stranger. She was an athlete, but she didn’t know much about healthy eating (which is more common than you may think!). She said, “I don’t understand it. I eat a bowl of oatmeal in the morning, which is healthy, right? And then I feel hungry an hour later and I lose energy.” She’s bought into that common myth that oatmeal is the be-all and end-all of healthy breakfasts. And although she was a runner, she looked flabby, which meant she wasn’t building muscle effectively.
You probably already know my answer. She needs much more protein, and much more fat. And she’s probably not even eating enough, calorie-wise. Carbs spike your blood sugar, resulting in an energy crash later. Often that kicks off a cycle of cravings. I’m not saying you can never have brown rice again, but it’s worth tracking your reactions to grains to see what kinds of eating patterns their consumption sets up. I know that I feel sleek and slim and great if I go a day with very low grain consumption. I feel puffy and bloated if I don’t.
Like this penguin.
So thanks, Jimmy, for the opportunity, and for spreading the mission of health. And readers, if you are struggling with a weight issue despite eating healthily overall and engaging in a solid fitness regimen, I suggest you explore replacing your breakfast oatmeal with some (organic) eggs and sausage. No joke.
2010
04.27
Tags: lowfat, lowfat diet, saturated fat, trans fat, unsaturated fat
Posted in general nutrition, healthy living, weight loss | No Comments »
Natural Home is the bomb magazine for anyone interested in creating an eco-friendly dwelling place. They’ve also got tons of healthy and “green” resources on their site…including me! Here’s my inaugural post on one of my favorite subjects: FAT. The macronutrient, not the stuff around one’s hips. Devour and enjoy.
2010
04.27
Posted in general nutrition, healthy living | No Comments »
If you can afford
- veggies, fruits, whole grains and good quality meats on a regular basis
- organic whenever possible
- rent or mortgage in an area where you can easily access these goods
Please watch this video shot in South LA, a true food desert, and count your blessings.
2010
04.26
Tags: food allergies, intuitive eating, lose weight, personal trainer, weight loss
Posted in general nutrition, healthy living | 1 Comment »
Today 9weightloss is featuring a guest post from personal trainer extrordinaire Johanna Thomsen. Read on to discover how she learned to listen to her body…and how that process created huge shifts for her, both physically and emotionally. This, of course, is what we’re all about here: creating a relationship with food and your body.
And if you’re in the NYC area and in need of a good trainer, email this little spitfire at johanna.thomsen@gmail.com. She’ll whip you into shape in no time…in a kind, compassionate, Buddhist way, of course.
*
Are You There? It’s Me, Your Body.
Our bodies are communicating with us every moment of every day. The problem is that most of us have never learned how to really listen. We all know the sensations of daily life – like pain, pleasure, hunger, enjoyment, discomfort, and fulfillment. What we don’t know is what these sensations indicate about what is happening inside of us – both physically and emotionally. My journey to sustainable fitness and health started about 4 years ago when I began to learn the art of connecting my external and internal experiences by slowing down to hear what this wise and wondrous body was trying to communicate to me.
Despite having been a dancer for most of my life, and a fairly health-conscious person in general, I was in the latter half of my 20’s, overweight, and feeling generally sluggish. No matter how much I dieted or exercised, I felt stuck in a body that didn’t feel like mine. Simply put – I was not listening to what my body was very clearly trying to tell me – something was majorly out of whack.
With help from some talented professionals, I found out that I was sensitive to cow-based dairy and all wheat. I was also taking medication that my body processed as a toxin. My body was completely out of balance because in essence I was poisoning myself unknowingly.
Once I eliminated these items from my life, I saw immediate results. My energy level went up while my weight dropped to fit my strong 5’3” frame, and I had a new glow generated from a body thanking me for paying attention. I also learned to read the signals that my body was sending to me about what it wanted, or did not want. I found that my emotional state was often very closely tied in with my diet, as my personal response to ingested toxins is an increase in adrenaline that leads to symptoms such as increased heart rate, lightheadedness, trouble taking in deep breaths, and a general increase in anxiety.
Because my body is communicating so clearly, and I learned how to speak the same language, I found out on my own that I am sensitive to soy products and caffeine. I know that I can handle cow dairy in small quantities, but have virtually zero tolerance to wheat. There are certain supplements that I am unable to stomach, and some that have proved quite effective in keeping my digestive and immune systems in check. I know that my body craves healthy fats and functions very well when given what it wants. I have also learned to separate a physical craving from an emotional one, and although I sometimes feed the emotional needs, it’s very helpful to understand what is driving the urges.
As a result of this exciting journey and its positive outcomes, I was able to allow my “new” body to expend its energy in ways that felt supportive and sustainable. I started taking dance classes again, supplemented with yoga, Pilates, and strength and cardio training. I got myself to a level of fitness and kinetic awareness that allowed for me to share my knowledge and training with others. I am now working with a small group of private clients doing personal training tailored to a wide variety of abilities and fitness goals.
Most importantly, I am in constant communication with myself. I know when I am getting sick, and how I can bolster myself to best handle illness. I listen when my body expresses exhaustion. I understand how my cycle affects my body and mind. I can feel when I have eaten something that my body is not accepting. Through really coming to know my own body, I now have an ongoing visceral conversation that I know will continue to guide me along this special path of health and wellness.
2010
04.19
Tags: chocolate, giveaway, lose weight, urban trader, weight loss
Posted in giveaway, healthy living, humor | 4 Comments »
I am starting off the week with a bang, so I only have time for a short post. Two clients. A natural product demo. Emails to return and appointments to schedule. But I wanted to let you know what you’re in store for this week…
Sweet, dark, delicious.
Some of it contains
or
and even
It’s organic. It’s fair trade. It’s a giveaway. Wednesday morning through Thursday at midnight. Be there or be
Love,
Your (Fair Trade, Organic) Dealer
2010
04.16
Tags: chocolate giveaway, lose weight, raj patel, ronald mcdonald, school lunch, urban trader, weight loss
Posted in healthy living, news bites | 2 Comments »
- 13 WAYS OF LOOKING AT A TATER TOT (see, I am using my undergrad degree in English Lit).Feeling nostalgic for your chocolate milk and soggy burger? Check out this slideshow of school lunches. Any one of these nutritionally devoid meals can be yours for an average of 90 cents. Is the health of our children truly such a low priority??
- RETIRE RONALD. Calling him a “hamburglar”, Raj Patel calls for Ronald McDonald to hang up his large red clown shoes. Per the American Academy of Pediatrics, “advertising directed toward children is inherently deceptive and exploits children under eight years of age.” And Patel points out that the structure of the American food system would look very different without this cheap commodity-driven chain.
- CHOCOLATE, COMING SOON. Urban Trader sources products from urban poor communities at a fair wage. They re-invest a substantial portion of their profits back into these communities. And their chocolate is delicious. That’s why 9weightloss is hosting our VERY FIRST GIVEAWAY of their ORGANIC, FAIR TRADE CHOCOLATE next Wednesday. Stop by the blog and leave a comment to enter.
2010
04.15
Tags: anais, lose weight, running, running advice, running tips, through green eyes, weight loss
Posted in fitness, healthy living, weight loss | 2 Comments »
Dear readers,
It’s your lucky week. Instead of hearing my usual rants about how great fat is, I have not one but two guest posts to offer you. Scroll down for Ashley’s Top Ten Foods of the Moment, and read on for a piece from the beautiful Anais of Through Green Eyes. In this post, she describes her evolution as a runner, and offers tips on getting started. I hate running, so I’m really glad she’s here to provide this advice. Thank you, Anais!
Enjoy, and let us know your thoughts!
*
I’ve always been strangely fascinated by runners. When driving, I would unabashedly stare. They probably thought I was a creeper, but really I was just amazed, and envious. In high school, I was never really any good at sports, and running just seemed the epitome of what I was not. I kept wishing that one day, I, too, would be hardcore and run outdoors in crazy weather. Or even just that I’d be able to run at all!
I bought a treadmill in 2008, and while I did attempt to get into a routine, like clockwork I would give up at sooner or later, mostly because of terrible shin splints. That just reinforced my view that being a runner was unattainable and just not for me.
In January 2009, I finally decided to give it another try: I bought new running shoes which literally made my spin splints disappear, and a Tivo so I knew there would always be something fun to watch. I started doing running-walking intervals, gradually shortening the walks until I got to a 8.5:1.5 ratio. I even started heading outdoors after a while. I was finally one of those people!
It hasn’t all been a piece of cake though. There were times where it felt more like a mental workout than a physical one, because the strength it took to make me keep going was much more tiring than the act of putting one foot in front of the other! There have also been times when injuries have made me wonder if it was worth going through with a sport that seemed to be taking its toll on my body. I sprained my ankle on a run with a friend last summer (thanks to a big hole in the grass), and I’ve had a few problems with my knees, which is why I still do running and walking intervals.
In the process of falling in love with the sport, I managed to lose 35 lbs. Running has been so much more than just weight loss though. Doing something that seemed impossible has given me confidence in myself that I never had. The sense of achievement when you cross the finish line of your first race is also extraordinary and exhilarating!
I’m now training for my first half-marathon which will take place at the end of May. And yet, whenever I drive by someone who is running, I still look at them with envy. The difference is that now, I am actually one of them.
Tips to begin running:
Don’t be afraid to walk. Most of all in the beginning, it will help you improve little by little without overtraining yourself. Your body will also thank you, as it makes it less prone to injury.
Get good gear. When you find the shoes that work for you, running will not be painful. It will be tiring, yes, but shin splints will hopefully not be a constant bother. Cute gear doesn’t hurt either (I’m partial to Lululemon).
Find a friend. Running with a friend came make all the difference! They can push you when you feel like giving up, and you still get to hang out! My friend Carolyn and I meet every Tuesday: we go for a run, then make dinner and watch a show.
Keep track of your progress. Whether you write it down by hand or use an electronic device, you will take pride in seeing your numbers go up and knowing how far you’ve come!
Sign up for a race. I signed up for a 5k to give myself a goal to aim for. It’ll be an extra motivation to keep you from giving up.
And as my friend Carolyn says: find beautiful surroundings! There is nothing like gorgeous sights and sounds to keep you motivated 
Most importantly, find an activity that you enjoy doing, whether it is running or rock climbing!
2010
04.14
Tags: Boulder Farmer's Market, eating locally, farmer's market, local food, locavore, lose weight, weight loss
Posted in general nutrition, healthy living | No Comments »
In some states, locavorism is a piece of cake (from a local bakery). Produce abounds year-round. In San Francisco, the only thing that changes at Farmer’s Markets is the color of the fruit and the weather (cold and rainy in the winter, cold and rainy in the summer). So after spending four years’ worth of weekends at the Ferry Building, Noe Valley Market and Alemany, a move to Colorado was a shift for me.
But it’s starting to be that time of year here in the Foothills. Before dawn breaks, trucks are pulling up to the downtown green. Tables are erected, awnings raised, and boxes of leafy greens and wrinkly mushrooms and misshapen, lovely eggs are displayed. At eight, the early morning guests arrive, fresh from their ten-mile runs / hikes / marathon yoga sessions. We get a kombucha and stroll around. We greet our neighbors’ black labs and golden retrievers and mutts of uncertain origin. I buy hunter’s stew and a pastry from the Russian lady and tell her “Spaciba”. The pastry, a buttery, cinnamon laced concoction, may be the best I’ve ever had.
Some of my clients hate grocery shopping. When I ask them why, they refer to the fluorescent lighting, the crowds, the overwhelming choices, and the overall sense of confusion about what to purchase. I’d hate that too. But I’ve reengineered my shopping experience. Grocery shopping should be pleasurable. Hell, grocery shopping should be sensual. It engages your vision, sense of smell, and sense of touch. In the right environments, food is art.
Which is why I like Farmer’s Markets. They’re often quite beautiful. And engaging in appreciation of that beauty creates a sense of community. People are usually pretty happy on Saturday and Sunday mornings (although people in Boulder are supposedly happy all the time). We rhapsodize over the shape of the peppers, the fragrance of the peaches, and chat about the weather while standing in the coffee line. Feeling disconnected? Hate grocery shopping? Visit your Farmer’s Market. It’ll cure what ails ye.
2010
04.13
Tags: almond butter, avocados, chia seeds, daily goods, daily goods blog, ezekiel bread, fage, frozen vegetables, greek yogurt, hemp seeds, lemons, lose weight, quinoa, tofu, weight loss
Posted in general nutrition, healthy living, low glycemic foods, weight loss | 2 Comments »
Good morning everyone!
The lovely and talented Ashley from Daily Goods has agreed to do a posting swap with me! Today 9weightloss.com is featuring her Top Ten Foods of the Moment, while my Top Ten list is up over at her blog. Check ‘em both out and let me know what you think! Oh, and while you’re at it, congratulate her on completing a 10-mile race last weekend.
Ashley’s Top Ten Foods
1. Chia Seeds
I’m a big fan of the chia seed. They are so nutrient dense it’s amazing. They are a great source of energy and help you stay hydrated longer and replenish your electrolytes. I love to drink them mixed with water, lemon juice and a little bit of sweetener, also known as ‘chia fresca’. Having 5x the amount of Omega 3’s than supplements and 8x more than salmon they are a great option for vegetarians and vegans.
2. Hemp Seeds
Another amazing seed, hemp seeds contain all of the essential amino acids that are necessary to maintain a healthy life. They can be eaten raw, ground into a meal, and can also be made into a non-dairy milk. They contain about 80% essential fatty acids which include Omega 3s and 6s. They are also a good source of fiber, calcium, iron, and are gluten free. I personally like adding them to smoothies to give them a big nutritional punch.
3. Greek Yogurt
I have pretty much stopped eating regular yogurt and have been faithful to greek yogurt for a while now. Thick and creamy, it gives me the protein I need and I make it delicious by adding some tasty toppings. Since greek yogurt is naturally tart I like to add some honey/agave then some fruit and/or granola. A delicious snack that fills me up. Greek yogurt is also extremely versatile. It can be used to replace sour cream and also mayonnaise when you make chicken/tuna/egg salads. A lower fat option that keeps the creaminess. My personal favorite is Fage 2%.
4. Almond Butter
I used to be the biggest peanut butter fan, buying all of the different flavors and smearing it on everything. Not only did the flavors add a ton of sugar, but I came to realize that sometimes simple is better. I came across almond butter and fell in love. The only ingredient is almonds, nothing additional and it adds a deep delicious flavor to my morning bowl of oatmeal. I love both the raw and roasted variations and now actually don’t even own 1 jar of peanut butter. Almond butter has taken over. Favorite brand is Maranatha. I buy the extra large jars from Costco for a great price.
5. Tofu
I’ve grown up eating tofu so I’ve always loved it. I love the fact that it takes on any and all flavors you add to it. I like to buy the extra firm blocks of tofu and pan fry them in a saucer with a little olive oil. From there, you can either add mexican spices to create tofu tacos, bbq sauce, soy sauce and honey, etc. The possibilities are endless.
6. Ezekiel Bread
This bread is made from freshly sprouted, organically grown live grains. Sprouting is the only way to release all of the vital nutrients that are stored in the whole grains. It increases the vitamins and minerals in the bread. Typically in the freezer section of your health food store, they also come in different variations of wraps, buns, and english muffins. They also make a wonderful cinnamon raisin bread for a perfect morning treat.
7. Frozen Veggies
When you’re in a pinch for time, frozen vegetables can be a life saver. It’s always great to have some stashed in your freezer to add your daily servings of vegetables when you’re in a rush or don’t have anything fresh on hand. I enjoy using my for quick stirfrys. An easy way to add in some solid nutrition with convenience.
8. Lemons
Lemons used for making Chia Fresca, or simply added to a mug of hot water in the morning with a small amount of sweetener. They have multiple benefits such as eliminating toxins from your body, aiding in digestion, sore throats, improves immune systems, and much more. Instead of your daily morning coffee, try switching in some hot lemon water once in a while.
9. Quinoa
Gaining popularity, the ancient “grain” quinoa was known as the “gold of the Incas”. Quinoa is actually the relative of the leafy green vegetable. High in protein, it is known for being a complete protein which means it includes all 9 of the essential amino acids. It can be used to replace rice as a side dish, or even cooked similarly to oatmeal for a morning breakfast.
10. Avocados
It is a common fact that people fear fats. But please don’t fear the avocado. Avocados contain monounsaturated fats which helps the basal metabolic rates and reduce overeating. They can keep you satisfied. Make a quick guacamole combining some diced onions and tomatoes and jalapenos with a squirt of lime juice and a few avocados. Toast a piece of ezekiel bread and spread 1/4 of an avocado on it. You can add it to salads and sandwiches. They are a great replacement in sandwiches for mayo. Embrace fats, they do your body good!
2010
04.12
Tags: defending the double down, double down, double down kfc
Posted in general nutrition, healthy living, humor, weight loss | 3 Comments »
Why is this Monday unlike other Mondays? Three days before tax day? Eight days before my anniversary? An archaic pagan holiday celebrating the emergence of tree buds? Nay. It’s the birth of the Double Down, KFC’s latest brainchild.
It’s being called “murder on a bun – except there are no buns“, “The Widowmaker“, and the standard “Heart Attack on a Plate”. The blog world and Twitter are blowing up with images and highly punctuted threats to purchase. With America’s obesity rate already so high, do we really need more bacon and cheese? It’s probably 1500 calories! It’s Atkins gone wild!
Hang on a sec. Back up. Let’s point the finger at the true culprit - the sandwich’s quality. Let’s distinguish between saturated fat – animal fat, which has been eaten for thousands of years – and trans fat, the artificial fat linked to obesity, diabetes, and a host of other health problems.
This sandwich is composed of chicken, bacon, cheese and the Colonel’s “special sauce”, a term which never fails to arouse my suspicion. Now, we all know that the ingredients are derived from the cheapest possible sources. The meat likely contains hormones, antibiotics, pesticides, and other nasty things you don’t want in your body. The cheese is highly processed. The sandwich, like most fast food, is probably coated in trans fats – cheap sources of oil, they stay intact for months, in contrast to true oils which go rancid over time. This is not good quality food.
Let’s contrast this with the version that would be prepared in my kitchen. I’d use organic bacon, raw cheese,and all-natural chicken and I’d whip up a mayo with olive oil. No special sauce for me! Caloric? Certainly. Toxic? Hardly. The science linking animal fat to heart disease is shoddy and is beginning to be dismantled. My sandwich is just a whole lotta protein and fat. Naturally, you wouldn’t want to eat it every day. Unless you’re a triathlete, you don’t need it. Every once in a while, coming in from a long hike or a few hours of basketball? It wouldn’t kill you.
I’m not an advocate for calorie counting, except as a tool for understanding hunger and satiety. But as a side note, I found these numbers interesting: 560 for KFC’s original version and 460 for the grilled. I always say that there is no one-size-fits-all approach to eating, but on average, 400-500 calories per meal is perfectly acceptable. Depending upon your activity level, it might even be a little low. Weight loss is about a lot of things, including eating enough. An apple at breakfast and a power bar at lunch and a fat-free Lean Cuisine at dinner just isn’t going to cut it over the long term. Ensuring your meals leave you satisfied will prevent you from bingeing on cookies and chips at midnight.
Ok, so my title was a little inflammatory. I’m not defending KFC’s actual Double Down. But admit it…the ingredients sound kind of delicious, don’t they? And prepared with care, love, and attention to health, a homemade Double Down isn’t such a bad thing. Remember, it’s all about the quality.
2010
04.05
Tags: cows, milk, milk and health, milk and nutrition
Posted in general nutrition, healthy living, weight loss | 1 Comment »
A recent study draws a link between milk consumption and health by examining the length of nearly 20,000 European skeletons throughout history. Greater height indicated better nutrition. Interestingly, people became slighly shorter during the Roman Empire, which suggests their access to milk would have decreased. This is thought to have been a result of increased population.
Remember, the tall Euros were drinking raw milk. Pasteurization destroys many of milk’s innate nutrients, as well as lactase, the enzyme facilitating the digestion of lactose. Find out more about raw milk here.
How is this linked to weight loss? Simple. The more nutrient-dense your food, the less you’ll munch on with empty calories like junk food and soda. Supercharge your meal with a nutritional powerhouse like raw milk and watch your energy increase and your cravings lessen.
2010
03.30
Posted in general nutrition, healthy living | No Comments »
From Health-Foodie.com, a wonderful list of common cooking mistakes. Check it out – it’s worth your while!
2010
03.30
Tags: cereal, cereal weight loss, cheerios, cheerios weight loss, ingredients, label reading, lose weight, weight loss, weight loss tips
Posted in general nutrition, healthy living, weight loss | 5 Comments »
Google “weight loss tip of the day”, and the very first site that comes up tells you the following:
“Put bran flakes, apples and bananas on your Cheerios for extra fiber”
Cheerios?? Of all the things you could eat for breakfast, the healthy choice is Cheerios? Look at the ingredients:
“Whole grain oats” = not the worst, although oats in their whole, unprocessed form (i.e. not formed into Os) would be a better choice. They have not been impacted and nutritionally compromised by the refining process, which involves high heat.
“Corn starch” and “sugar” = is that what you want to start your day with? A grain that has likely been genetically modified and a substance that’s been linked to over 100 pathological health conditions?
The above is just one example of the importance of label literacy. Don’t be fooled by health claims like “whole grain!” on the front of the box. Take time to read the side panel. Because as we know, the best way to lose weight is to make healthy choices. The more nutrients you take in, the more satisfied your body will be…and the less likely it will be to ask for sugar and junk.
2010
03.10
Tags: eating locally, local food, slow food
Posted in general nutrition, healthy living | 1 Comment »
The days are slowly getting longer and it seems like an end to winter just might be in sight, at least here in Colorado. Naturally, the mind turns again toward anticipating the coming summer’s fresh fruits and vegetables. When thinking about providing yourself with a season of healthy eating this year why not keep in mind the following:
There has been much hype the last year or so about the slow food movement. Eating whole foods that are grown locally is better for your health–food that doesn’t have to spend weeks travelling to get to you are more nutritious and fresher, and better for the economy of your town–small local farms put money back into the community and usually pollute less than agribusinesses. Buying direct from farms is also almost always a less expensive alternative than stocking up on organic food at the grocery store.
photo credit: papalars
Besides the local farmer’s market there are several options available to get local healthy products–not just fruits and vegetables but also seeds, honey, soaps, cheese, meat, milk, and crafts. To find Community Supported Agriculture and what farms are in your area try exploring the Local Harvest website. 
If you can’t find what you need locally, they have a great store that profiles wonderful products from small farms around the country.
photo credit: Nicholas_T
We all know that home gardens are the best way of giving back to the Earth while reaping the bountiful reward of fresh veggies. Now is the time hardcore gardeners start drinking in the beautiful seed catalogs and planning what to plant and where. Know, however, that where you get your seeds truly matters. There is a difference between quality–not just in the success rate of what you sow but also in the nutritional quality of the food that grows and also the resposibility the seed company shows to the community. Two great organizations to buy seeds from are Seeds of Change and Native Seeds. Both these companies work to save heirloom seeds from going extinct and both provide inexpensive, organic, and highly unique seeds.
photo credit: geishaboy500
If you have a garden and are looking for more of a challenge, or you want to bring it on home just a bit more, consider adopting chickens or ducks for their eggs. Not only are fresh chicken and duck eggs highly nutritious, the project of owning poultry is a great experience for children and adults alike. Not only are they fairly easy to care for, chickens and ducks require hardly any space–many people successfully take care of them in the suburbs. Check with your city ordinances and for more information look here.
photo credit: *clairity*
If suburban chickens are a bit much for you, it is still possible to experience fresh and raw dairy by buying a local share in a cow, goat, sheep, or chicken. Many local farms have it set up so that you give a certain amount each month, effectively buying a share in an animal. This entitles you to a certain amount of fresh milk, cheese, or eggs each month. Many people use this in order to get raw milk, which is banned from being sold in many states. By owning the cow, however, you circumnavigate this and the results are wonderful, healthy, unprocessed dairy. This is also a great way of showing children a healthy and holistic alternative to factory farming while still keeping your consumer dollars local. To find a milk or egg share near you and to learn more about the health benefits of raw dairy, check out the Real Milk website.
photo credit: cwbuecheler
All in all, now is the time to start thinking about the effects that a local, nutritious diet can have on your diet, community, mental health, and pocketbook. Living more simply and closer to the Earth may be just the tonic you need in this economically overwhelming time.
2009
01.19
Tags: dairy-free dessert, dessert, glycemic index, healthy dessert, low glycemic index, low glycemic index dessert, weight loss, weight loss dessert
Posted in general nutrition, healthy living, low glycemic foods, weight loss | No Comments »
photo credit: avlxyz
One of the keys to weight loss lies in stabilizing your blood sugar. Blood sugar can spike from a number of things – for example, consuming sweets, experiencing stress, drinking caffeine, or lack of sleep – and that same sugar, when not burned off, ends up being stored in your body as fat. Avoiding sugar and refined carbs, and sticking to low glycemic index foods, will help you reach your weight goal…as will reducing your anxiety and practicing mindfulness!
What if you’ve got a sweet tooth but you’d like to shed a few pounds? Never fear. Every Monday we will be featuring a tasty low GI snack that will actually work towards stabilizing your blood sugar by making use of the wonderful plant Stevia as a sweetener.
Today we are introducing the STABILIZING SHAKE. Most smoothies contain a banana for texture. However, bananas, and fruit in general, are high Glycemic Index foods and not ideal for weight loss. Instead, this shake is thickened with half an avocado, one of the best plant sources for Omega-3. Rather than using dairy, a common allergen, the recipe calls for coconut milk. Full of good, hearty saturated fats, the oil in coconut milk has been shown to aid weight loss by increasing metabolism. You can make this a vanilla, chocolate, almond, or any other flavored shake depending upon what you add to it, so you’ll never get sick of it. And it will always have that lovely hint of coconut. This shake is filling and satisfying and won’t give you a blood sugar rush. What more can you ask for?
STABILIZING SHAKE
6 oz coconut milk
2 oz almond milk
½ avocado
4-6 drops stevia
Your choice of flavoring: almond extract, vanilla extract, a spoonful of cacao, a handful of mint leaves…
Add everything to your blender and mix. Drink and enjoy, but remember to chew slightly in order to encourage your saliva to begin to digest the smoothie!
NOTE:Â If it tastes bland, it could need some salt. Don’t hesistate to toss in a pinch – it heightens any pre-existing flavor. If you’ve accidentally over-salted, just add more stevia…
2009
01.19
Tags: antibiotic, antibiotic livestock, cattle, livestock, vegetarian
Posted in general nutrition, healthy living | No Comments »
photo credit: Editor B
Yet another example of the interrelatedness of everything: If you’re vegetarian, you probably assume you’re safe from the antibiotics that taint our meat supply. Think again. Two recent studies out of the University of Minnesota indicate that the manueur and urine excreted by livestock is, of course, seeping into the ground and into waterways, and it’s absorbed by the crops that ultimately end up on our dinner table. Frighteningly, nearly 70% of the antibiotic produced in the USA is given to livestock (Europe banned the use of prophylactic antibiotic on livestock back in 2006). We have all heard of the rise of drug-resistant strains of disease due to the overuse of antibiotic. This isn’t helping. Antibiotic is also known to destroy the beneficial flora and fauna found in our GI tract. The Preservation of Antibiotics for Medical Treatment Act of 2007 is currently stalled in Congress…
2009
01.16
Posted in healthy living | 3 Comments »
photo credit: Andrej_Filev
Listen up ladies–over 90% of us suffer from some degree of Premenstrual syndrome. Whether it’s bloating, irritability, intense cravings, achy breasts, crying jags, dizziness, or fatigue. Since the reproductive system is one of the most delicate systems in our body, is it any wonder that it is easily upset by everything from the choice of food we eat, the amount of sleep we get, to the toxins we are exposed to in the environment? It is often tempting to go the pharmaceutical route to help with these insidious symptoms but wait-don’t pop that pill quite yet! Understanding what causes PMS and how to diminish its side effects naturally can lead to a better cycle for you and those you love!
The liver is the organ most associated with irritability and anger. It is also thought to contribute to other symptoms of PMS, because it is the main organ that should break down estrogen and other hormones, especially when levels become excessive. If the liver is working well, it will break down aggressive estrogen into less harmful varieties, leading to fewer PMS symptoms. As long ago as the 1940’s it was shown that the liver cannot efficiently break down excess estrogen without the presence of sufficient B vitamins. The liver can also be challenged by the presence of a wide array of toxins, such as PBBs (polybrominated biphenyls),that lead to increased demands on its ability to efficiently breakdown excess estrogen. The inability of the liver to properly detoxify estrogen leads to the overriding factor observed in PMS- Estrogen Dominance.
There are many causes of estrogen dominance. In rare cases it can be caused by a genetic abnormality. However, it usually is influenced by lifestyle choices, which women DO have control over. One of the main reasons women have too much estrogen is due to estrogens that are coming into their bodies from inorganic food and environmental toxins. These are called xenoestrogens. Xenoestrogens are environmental chemicals with estrogen-like activity found throughout the environment, as by-products of pesticides, herbicides and the synthetic hormones routinely fed to animals, which is stored in their fat and transferred to people who eat them. They also come from petrochemicals found in the coating inside canned food,Once inside the body, xenoestrogens can play havoc with the “normal†mechanisms of the reproductive cycle, leading to PMS, premature development of both girls and boys Investigations into the binding interaction for human plasma sex-hormone binding globulin (hSHBG) have revealed that xenoestrogens can displace normal estrogen from hSHBG binding sites and disrupt hormone balance.
In order to help an overtaxed liver try herbs that ’smooth the liver Qi’ (vital energy) and cool heat which in turn can help reduce irritability. Try the following formula in tea form. There are also a number of good commercial products that contain many of the same herbs, either in liquid or powdered extract form.
- Fringe tree bark (20%) (regulates liver function)
- Dandelion root (25%) (cools and cleanses the liver)
- Artichoke leaf (20%) (promotes bile production, opens liver)
- Centaury herb (15%) (or gentian rt.) (cooling to the liver, activates digestion)
- Orange peel (10%) (‘harmonizes’ digestion, enhances flavor)
- Licorice (10%) (reduces inflammation, enhances flavor)
Blend 1 tsp of the chopped or cut and sifted herbs/1 cup of boiling water, steep for 20-30 minutes, and drink 1 cup 2-3 times daily before meals. The individual tinctures can be added to water (1 tsp/cup, 2-3 x daily).
Other herbs that are useful for easing irritability associated with the menstrual cycle include:
Vitex (Vitex agnus-castus) regulates the endocrine system by targeting the hypothalamus-pituitary axis and regulating the synthesis of hormones. Throughout Europe, it is the number one herb to help relieve the symptoms of female hormonal imbalances such as irritability, depression, mood swings, and other PMS symptoms associated with the menstrual cycle. Vitex specifically acts to reduce the synthesis of FSH (hyperfolliculinism) and estrogen (hyperestrogenism), one of the causes of PMS. There are a number of controlled clinical studies supporting the use of this for premenstrual problems (Dittmar et al, 1992; Feldmann et al, 1995).
- Dosage: 40 drops daily of tincture; treatment should continue for an additional 3 to 6 months following the disappearance of symptoms.
Reishi (Ganoderma lucidum) mushroom is a powerful immune strengthener and regulator of blood sugar. It is used to counteract general fatigue or weakness that may be associated with chronic PMS and is an excellent herb for calming and relaxing women who experience irritability, nervousness, emotional excess, and sleeplessness.
- Dosage: 10-25 gm daily in decoction, in divided doses, morning and evening. I have found a dried tea of red reishi fruiting bodies (4:1) to be especially effective. The dose is 3 ‘00′ capsules 2 x daily (about 3 gm of the dry extract total/day)
There are also wonderful natural cures for other symptoms of pms— Read more
2009
01.16
Tags: health benefits of soy, side effects of soy, soy, soy bad, soy cancer, soy protein, vegan, vegan protein, vegetarian, vegetarian protein
Posted in general nutrition, healthy living, longevity, weight loss | 2 Comments »
There’s a lot of hubbub about soy these days. The food once touted along with granola and hemp as the provenance of health-loving hippies is now being called into question. And with good reason.
First of all, think about it. Even people for whom soy is a native food – East Asians – eat only a very small amount, perhaps 2 tbsp per day. We Americans have taken things to extremes as usual with our 8 oz glasses of soy chocolate milk, soy ice cream sundaes, and soy cheese so the vegans and lactose-intolerant can indulge with everyone else.
Second, soy has only been used in East Asia for maybe 2000 years. On the evolutionary scale that’s a blink of an eye. And even that soy was fermented into forms such as natto and tamari. The fermentation dramatically improves digestability and bioavailability as well as neutralizing toxins. We don’t do that. Which brings me to…
Third. So much of our soy is GMO.
photo credit: Tina Keller
Enough said. Oh, no, wait, there’s a little more. These days most soy products are processed in a way that denatures proteins and increases carcinogens.
Fourth, soy isn’t the easy animal protein replacement it’s supposed to be. It lacks a couple of the amino acids present in animal-based protein. Which isn’t so bad if you’re eating a diet rich in other proteins, but if it’s your only protein source you’re going to be deficient in many things, including Vitamin B-12…yep, soy actually INCREASES the body’s requirement for B-12. Excess of soy can also cause deficiencies in calcium and Vitamin D.
So everything in moderation, right? If you’re going for soy, be conservative. Some soy sauce with your sushi isn’t going to kill you, but an organic and fermented product is your best bet. For more information about soy, read up here.
2009
01.15
Posted in healthy living | No Comments »
photo credit: LuÃs Vieira
No amount of calorie restriction and no crazy diet can compensate for the health benefits associated with both cardiovascular and weight resistance exercise–from decreased risks of cardiovascular disease, diabetes, osteoporosis, depression, insomnia–the list goes on and on. The body was meant to move. So why do so many people, 40% by some estimates, hate to exercise, while 70% of us don’t exercise regularly at all? Most people give one of two responses when asked why they don’t exercise–either they don’t have the time or else its boring. For those that don’t have the time, ask yourself–do I watch television, check email, visit with friends or family? If so, then you have time to exercise. Many of these activities are engaged in when tired, to veg out, we argue, but walking after dinner for just thirty minutes, three times a week, is not too big a strain on the body or mind. Same goes for stationary bicycling and yoga. They reduce stress and chances are, the more you can get yourself to exercise, the more energy you will have. Worried that exercise will cut into time spent with family and friends? Include them! Go for walks after a dinner out or meet a good friend for a jog, bicycle ride, or some gym time and take the opportunity to catch up while enlisting help in getting healthy. Kids can also lend a hand in exercising–they love to play! Organize games, races, or just goof off and you won’t even know you’re exercising.
So the other reason we are so resistant to exercise? It bores the pants off of most of us. But that’s because we aren’t taught what kind of exercise works best for us. We all have personalities that naturally gravitate to certain activities. Love your alone time, far from anyone else? Try running or hiking. Need challenge and adventure? Take a rock climbing, belly dancing, or ju jitsu class. Absolutely hate the idea of gyms? Rent exercise videos and break it up–pilates, aerobics, yoga, you name it, all in the comfort of your own home. Love the gym but hate the monotony of cardio machines? Break it up–get thirty to forty five minutes on three different machines instead of one–treadmill for ten, elliptical for ten, stationary bike for ten, stair master for ten. It’s much easier to convince yourself that you can do ten minutes on a machine than thirty and chances are you won’t have enough time to get bored, plus you’ll be able to work out all sorts of muscle groups. Need the motivating force of other people to exercise? Try joining a cycling group, a kick ball team, or a hiking club–not only will you have others to be accountable to, you will probably make new friends.
None of the above work? Just move. Anywhere, everywhere. Dance in your house, run up and down the stairs. Connect with your body in any way you can. As my grandfather, who was dancing at weddings, trimming trees and swimming past ninety years old once said, “the key to living a healthy and long life is to never stop moving. If you don’t use it, you lose it.” Healthy bodies–not skinny bodies, not beautiful bodies, not celebrity look-alike bodies but well functioning, active and healthy bodies are our birthrights. So take a look at what you don’t like about exercise and find something that works for you. If you can’t decide, or don’t know then go here for a great quiz on what your fitness personality is and what kind of activities can work for you. Now get out there!
photo credit: Mossaiq
2009
01.15
Posted in healthy living | No Comments »
photo credit: foxypar4
In traditional Chinese Medicine, examining the tongue is one of the first and most important actions a doctor will take. The tongue is an internal organ that can be seen from the outside and based on its shape, color, and texture can be used to diagnose the health of the digestion, energy levels, as well as whether the body is deficient in any area.
Since it is highly vascular and contains many important taste receptor cells, the tongue is richly supplied by both the nervous system and circulatory system. It is also constantly nourished or “bathed in†saliva. Saliva is secreted by our salivary glands and controlled by our autonomic nervous system. It contains water, electrolytes, mucus, and enzymes. It serves many functions and can change the appearance of the tongue. Therefore the tongue is a very sensitive organ and its appearance can change with many physiological changes in the body. By observing the tongue it is possible to see how our whole body is functioning and we are able to detect imbalances in different systems in our body.To diagnose your own tongue, make sure to brush your teeth and tongue and wait one half hour without eating or drinking anything. Then take a mirror and analyze away. Some things to look for:
Color: Is the tongue red, pale pink, purple
Coating: Is the fur covering the tongue thick or thin? Pale white? Yellow? Brown?
Shape: Is the tongue long, short, thick, thin, swollen looking anywhere or all over?
Texture: Are there cracks in the tongue and if so where? Teeth marks on the sides? Bumps?
After you have analyzed your tongue, take a look here for an in depth article on what your analysis means and how to better balance your bodily systems through nutrition, exercise, and acupuncture.
2009
01.15
Tags: Add new tag, artificial sweetner, artificial sweetners bad, dangers of splenda, side effects of artificial sweetners, side effects of splenda, splenda, splenda bad, sugar substitutes
Posted in general nutrition, healthy living, low glycemic foods, weight loss | 2 Comments »
It is with great dismay that I peruse diet blogs and websites to find people extolling the virtues of artificial substances as weight-loss aids. People, we were not meant to eat synthetically created foods! If we were, they would grow in gardens and meadows. Just imagine stumbling upon a wild tub of margarine on your next hike…talk about falling through the looking glass. But I digress.
Today let’s take a quick look at Splenda, the newest and trendiest of the artificial sweetener posse. Splenda, the trade name for Sucralose, was actually developed in the 1970s by researchers attempting to create a pesticide. When a professor of mine told this story she added that one researcher accidentally licked his finger during testing, found it to be sweet, and a new product was born. I’m not sure why a scientist would lick his finger in the lab, or why a substance that skilled and intelligent professionals had intended to go in the direction of toxicity ended up as a food item. Sucralose consists of sugar with chlorine atoms added. We are starting to learn that adding chlorine to things we consume is not necessarily the best idea, as in the case of our water supply: http://www.ghchealth.com/chlorine-cancer-and-heart-disease.html.
Interestingly, even the manufacturers of Splenda, McNeil Nutritionals, found concerning results when testing their product. Short term studies indicated shrunken thymus glands and enlarged liver and kidneys in test rodents. This suggests that processing Splenda caused extreme strain on important organs of detoxification. No long term studies were conducted prior to the FDA’s approval of Splenda, which is worrisome in itself – what’s their agenda for rushing this substance into the market? Perhaps Splenda has its own powerful backer, a “sugar daddy” if you will, kinda like Donald Rumsfeld was to aspartame…http://www.youtube.com/watch?v=ErngurkB3J0. The list of Splenda’s potential side effects is lengthy and unappealing, ranging from acne, abdominal pain and anger to sugar craving (the irony!), tinnitus, and weight gain.
If you are using Splenda or another artificial sweetener because you are concerned about weight loss, there is actually some evidence indicating that these substances can contribute to obesity. Instead, try Stevia, an intensely sweet plant extract that actually has a stabilizing effect on blood sugar. If you’d just like to make some healthier changes to your diet, explore one of the many delicious natural sweetners such as raw agave, maple syrup, or brown rice syrup. Our bodies NEED sweet – it’s a grounding taste – and being healthy doesn’t mean you have to give it up. Just steer clear of the sweetners made for robots and stick with the ones made for humans.
photo credit: oskay
2009
01.14
Posted in general nutrition, healthy living, weight loss | 3 Comments »
photo credit: annia316
When I see someone prepare a healthy and delicious looking meal and throw it in the microwave to heat it up, I cringe. In fact, I have to keep myself from diving for the door handle.
Microwaves work by essentially blowing up the molecules in the food. When molecular distortion occurs, the food’s nutritional integrity is compromised, and free radicals are released. Yummy! Indeed, most studies involving the effects of microwave radiation on food demonstrate a significant loss in vitamin and mineral content. One study found a 50% loss of Vitamin B12 in meat and dairy that had been microwaved for 6 minutes. In 1998, the Journal of Natural Sciences reviewed Russian studies that related a higher risk of stomach and intestinal cancers to microwave use. Here’s a fascinating article that goes into more depth about these effects: http://www.mindfully.org/Food/Irradiate-Microwave-Effects-FoodMay96.htm. Please, I beg you, take the extra ten minutes to boil your oats – don’t subject them to Beelzebub’s oven!!
