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Archive for the ‘weight loss’ Category
Food and Family Dynamics
2010
06.07
06.07
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?
Annndddd…we’re back!
2010
06.03
06.03
Hey all!
After what I think was a day and a half of maintenance on the server, 9 weight loss is up and running again.
A couple of updates:
Check out my Food For Thought blog post, “How To Tell If It’s An Eating Disorder”, up later today at Natural Home Magazine.
Tune in to La Vida Low Carb’s podcast on Monday – I’m being interviewed!
Annndd….9 weight loss is not out of the woods quite yet. We still need to increase traffic. So spread the word, please, about our mission to spread the gospel of holistic weight loss!
“Me Want Food” – Thoughts on Jenna Maroney’s Weight Gain
2010
06.01
06.01
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?
Proof: Junk Food is Addictive!
2010
05.26
05.26
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.
A Personal Trainer Shares: Finding What Moves You
2010
05.24
05.24
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.
Friday News Bites
2010
05.21
05.21
- Cluck the System. They’re mean. They’re smelly. But they lay eggs, so we put up with them. They’re our backyard chickens. If you’re in favor of legalizing the fowl, join CLUC’s fanpage on Facecrack.
- Anti-trussed. In 2007, Pilgrim’s Pride, Tyson, Perdue and Sanderson farms controlled 58.5% of the poultry market. Any readers near Normal, AL should check out the Department of Justice’s workshop on regulation and competition issues in the poultry industry this Friday. Let your voice be heard!
- Rice Rack! No, I’m not offensively imitating a Chinese accent. I’m discussing a female undergarment made in Japan. You can’t get any more local than this. Weird.
Right Now Loving…
2010
05.20
05.20
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.
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.
Breakfast Today
2010
05.19
05.19
I hope this morning you awoke well-rested after at least 8 hours of sleep.
I hope you woke up gently – naturally, from the sun streaming in through the windows, a beloved pet stretching at your feet, or a beloved human kissing you awake.
I hope you enjoyed a refreshing shower,
and I hope you then honored your body’s urge for food.
Depending upon what time you had dinner, and what time you arose, you may have fasted for up to 14 hours. Your blood sugar is low and your cortisol is high. Breakfast is your opportunity to bring your body back into balance.
Growing up, I ate granola bars or Cocoa Krispies for breakfast. As a young adult, I skipped it entirely, making do with a green apple around 930 am. I thought it would help me stay skinny. Then I ate a lot late at night, because I was starving. This pattern is common in our culture. Too many people do without breakfast because they “don’t have time”. Or they microwave a bowl of oatmeal, or pour skim milk over a boxed cereal. Processed, artificially sweetened grains + minimal-nutrient milk + radiation. YUM!
In holistic nutrition school I learned the importance of regular eating to weight loss. When you skip meals, the ensuing blood sugar rollercoaster is a setup for weight gain. I learned to “eat breakfast like a queen, lunch like a princess, and dinner like a pauper”.
Now I love to indulge in a big breakfast. It’s a hearty start to the day. Today was organic eggs scrambled in butter, all-natural turkey bacon, gluten free toast with butter and jam, and fresh strawberries, along with a glass or two of sparkling water. I don’t even think about calories any more, but if this sounds like a lot to you, rest assured that 2 eggs, 2 pieces of turkey bacon, about 1 tsp of butter and 2 slices of gf toast clocks in at about 500 calories. That’s average for a meal. The high protein content keeps me full and fueled for 4 hours.
So how about it? Am I inspiring you to eat breakfast? Or, if you do already, what did you feast on this morning?
Weight Loss Tip #3 Up at Natural Home!
2010
05.18
05.18
Read it here. It’s about food allergies and weight gain.
Hiking and Blood Type
2010
05.18
05.18
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?
S.O.B.: Save Our Blog!
2010
05.12
05.12
Friends,
I am asking for your assistance!
As you know, our mission here at 9weightloss.com is to spread the truth about weight loss. We discuss food quality, food and emotions, food and politics, natural products, stress management, fitness, and more…all in order to offer you the most holistic, sustainable approach to weight loss – and life – possible.
9weightloss.com will not continue past the end of May unless traffic increases significantly.
So, if you like our little blog, here’s my plea:
- tell your friends about us
- tell your coworkers about us
- blog about us
- link to us on FB and Twitter
- get involved – guest post, or ask your friends if they’d like to
Readers, you are the reason we exist, and you are the ones that can save us!
So, if you are willing, take 5 minutes of your day to spread the word.
In return, we promise to continue bringing you the TRUTH about weight loss…in fun and digestible form.
Hoping for the best,
9
ENTER TO WIN: Energy Bars!!
2010
05.10
05.10
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.
Friday News Bites
2010
05.07
05.07
- It’s ok, I wasn’t using my organs anyway. California has just approved use of methyl iodide as a pesticide. Victims of this poison have gathered to protest and offer their testimony, reporting organ failure, dizziness and difficulty breathing as a result of exposure. Who knows what the long-term effects might be?
- Junk hop. Check out this hip hop video discussing the detrimental effects of junk food! My favorite line: “You wouldn’t give your momma artificial love, so why would you feast on artificial grub”.
- Shrimp farmers. To add insult to injury, or perhaps more injury to injury, the chemicals that are being used to clean up the oil spill are potentially toxic. Great. One of 9weightloss’s faithful readers, Sayre, filled me in on the practice of using hay instead. At least one Florida county plans to do so.
My May Weight Loss Series at Natural Home Magazine
2010
05.04
05.04
In May I’m doing a series of Spring Weight Loss Tips over at Natural Home Magazine. And if you know me, you know this ain’t gonna be no “low-fat, low-cal, low-taste” advice. Here’s my first. Let me know what you think!
High Fructose Corn Syrup: Your Talking Points
2010
05.03
05.03
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.
Livin’ La Vida Low-Carb
2010
04.28
04.28
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.
Check Out My Guest Post on Natural Home Magazine: Why Lowfat Diets Can Make You Sick
2010
04.27
04.27
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.
Instant and Incredibly Effective Weight Loss Aid – Free!
2010
04.27
04.27
Want a recipe for weight gain? Eat out at restaurants. Often. The ubiquitous trans fats, the ginormous portion sizes, and the cheap sweeteners will have you tipping the scale faster than you can say “Double Down”.
But….
- I don’t know how else to socialize with my friends!
- I don’t know what else my boyfriend and I can do together for fun!
- I had a bad day and I want to indulge!
- I had a good day and I want to indulge!
- I haven’t tried that new Tibetan-Dutch-Eskimo fusion spot yet!
- I just tried the new Tibetan-Dutch-Eskimo fusion spot, and I love it, and I MUST go back RIGHT NOW for their momo-rijstaffel-seal sundae!
- I have no time to cook!
- I have time to cook but I’m uninspired!
etc, etc, etc.
Never fear. As always, I’m here for you. If you’re trying to lose weight and you need incentive to avoid Applebees and TGI Friday’s, look no further than this collection of the 13 most disgusting food stories of all time. Cooking at home doesn’t just mean you’re empowered to use the most wholesome, organic, local, fresh ingredients possible. It also means no condoms in your french onion soup, and no snakes in your sandwiches.
Even Brad Pitt is grossed out.
Yo Yo! Check out my Foods for Fuel post…
2010
04.27
04.27
over at Through Green Eyes. This is for athletes, biathletes, triathletes, and anyone who wants a 101 on how to get your body running well.
And The Winner Is……
2010
04.23
04.23
SAYRE!!
Email me at stephanieelizabeth@gmail.com with your address so we can send you your chocolate gift pack!!!
To everyone else: THANK YOU for entering and for spreading the word.
Nuts, Glorious Nuts…
2010
04.20
04.20
Nuts, glorious nuts…Chock full of satisfying fat, protein, and minerals, these inexpensive snacks are crucial to keep around the house. Buy them in bulk: it’s cheaper.
Here’s a little story I actually told a client yesterday. It’s a personal tale. I call it “The Evolution of Nut Consciousness”.
For many years I avoided nuts. This is because I heard they had a lot of fat in them. I believed that eating fat would make me fat.
Then I started to get interested in nutrition. I learned that nuts had “good fat” in them, aka unsaturated fat. I started to buy some nice honey roasted Planter’s in a can, and feeling virtuous, snacked on those occasionally.
Then I enrolled in holistic nutrition school. I learned the following:
1. The only “bad” fat is “trans” fat (saturated fat is crucial). And nuts in a can are sometimes covered with trans fats to preserve them for longer.
2. Roasting nuts impacts their micronutrients. It’s best to eat them raw.
3. Eating fat doesn’t make you fat.
4. In fact, eating fat, along with lots of nutrients, can promote weight loss. Why? You’re fuller for longer. Your body is satisfied. You don’t need to reach for junk food.
So I began my raw organic nut crusade. I tried Brazil nuts for the first time and couldn’t get enough (perhaps I was deficient in a mineral they had in abundance). I made cookies using a blend of ground oats and nuts. I ate lots of them. Then I made more and ate more.
Then I decided to use my nut cookie recipe as a snack demo at holistic nutrition school. This involved a nutrition analysis of the cookie recipe. Well…one cookie turned out to be about 350 calories.
Whoops.
Let me point out that this is a common scenario. Person has a pattern of bingeing. Person learns about nutrition. Person gets excited. Person thinks “as long as it’s healthy, I can eat as much as I want”. That’s not quite true. While I’m not an advocate of counting calories, anyone can see that eating four nut cookies at 350 calories apiece is…well…not the greatest idea. It is, of course, preferable to eating four Hostess Snowballs. Which I used to do.
So I’ve reined in my nut obsession. I still keep a box of almond milk in the fridge, as I’m not great with dairy. And I always have some kind of raw, organic nut in my cupboard. It truly is an ideal snack to tide you over between meals. Just a handful will sufiice. I like to mix up the kinds I get, as eating the same thing over and over can create an allergy. Besides, eating a wider bandwidth of foods means you’re getting a wider bandwidth of nutrients. I still make the nut cookies sometimes, but I limit myself to one. Ok, maybe two. And I eat some of the batter. You know, to make sure it tastes ok.
Guest Post: Anais from Through Green Eyes
2010
04.15
04.15
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!
Guest Post: Ashley’s Top Ten Foods of the Moment
2010
04.13
04.13
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!
In Defense of the Double Down
2010
04.12
04.12
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.
Right Now Loving…
2010
04.07
04.07
Five things I am loving today…
1. Twitter. Ok, ok. Stop laughing. 9weightloss just got on. Following all kinds of interesting folks, health magazines and Andrew Weil’s blog. All the information is a little overwhelming…and I am excited for us to carve out our own little corner of the weight loss universe.
2. The Yoga Pod. My yoga studio in Boulder, CO. I’ve been going at least 3-4x/week for the past year and a half. Sometimes a lot more. Yoga Pod, you are my sweaty sanctuary, my temple of pranayama. When I am slithering all over my mat, about to pass out, I think I can see God. Or maybe that’s lightheadedness. Thank you Yoga Pod, for taking me into class dark and stressed and spitting me out glowing and mellow.
3. Daily Goods and Miz Fit, two dedicated and lively bloggers, for contributing so much to the health / food / blogger world. And for inviting me to guest post. Stay tuned for my articles next week.
4. WishGarden Herbal Tinctures. They make an appearence in one of the aforementioned articles. Obviously, I love them. Like me, local to Boulder, CO. Founded 25 years ago by a midwife. You can approach stress from a nutritional, emotional, and spiritual standpoint, and right now I am convinced nothing can touch it like a good herbal concoction can.
5. Busting Loose from the Money Game. I’m recommending it to so many people that I should just become an affiliate. As a psychotherapist, I have read many, many self-help books. This is the only one that’s ever created a huge shift for me in terms of how I perceive money, and the world. Maybe I should talk to him about expanding his franchise. Busting Loose from the Weight Loss Game is a pretty compelling title, don’tcha think?
Five Fats You MUST Have in Your Kitchen
2010
04.06
04.06
9weightloss.com endorses Sarah’s list of the top five fats to keep in your kitchen.
And no, fat doesn’t make you fat. Fat keeps you fuller for longer, gives you strong cell membranes, and enables you to absorb the fat-soluble vitamins A, D, E and K. Adding some fat to your meal will lessen your need to binge on candy and chips three hours later. Fat: the true fat burner.
The Importance of Cows
2010
04.05
04.05
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.
The Importance of Reading Labels
2010
03.30
03.30
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.
Traditional Foods for Passover
2010
03.29
03.29
It’s Passover today!
This important Jewish holiday commemorates the Jews’ exodus from Egypt. Enslaved under a cruel Pharaoh, they toiled for hundreds of years in misery until Moses plead for their release. Initially his entreaties fell upon deaf ears, so God had to step in. After a series of plagues, Pharaoh finally relented, and the Jews left Egypt for Mt. Siani.
On Passover, we eat certain foods to commemorate these events and to honor spring. The Seder plate holds maror, bitter herbs symbolizing the harshness of life in slavery. Charoset evokes the mortar used by the slaves in building Egyptian structures. Ashkenazi-style is the most common – it’s prepared with grated apples, cinnamon, walnuts and a splash of wine. The Sephards use any combination of apricots, dates, pistachios and oranges. Karpas is another vegetable (usually parsley) dipped into a small dish of salt water, meant to represent the tears cried by the Israelites in slavery. Zroah, the lamb shank, reminds us of sacrificial lambs offered at the Temple in Jerusalem. And Beitzah is a symbol both of mourning and of spring.
Matzah, the unleavened bread, is placed in the center of the table, covered with a cloth. The Jews fled Egypt in a hurry, and had no time to let their bread rise! So to this day, in memory of their ancestors, Jews celebrating the holiday rid their homes of any leavening, and consume only this flat cracker. Traditionally, someone hides a small piece of the matzah, called the afikomen, which children love to search for. The lucky one who locates it receives a prize.
Happy Pesach!
Protein-Dense Snacks
2010
03.23
03.23
We all know how important regular eating is for weight loss. Yet it’s all too easy to get in food ruts. Are you stumped for snack ideas beyond the standard yogurt and fruit? Here are my top picks for easy, healthy, high protein and (mostly) hypoallergenic snack picks. Have I missed any of your favorites?
1. celery, carrot, apple, or jicama slices with nut butter. For extra fun: sprinkle with coconut shreds
2. beef, elk, bison or salmon jerky:
cut your meat into thin strips (approximately 1/2 inch)
use your choice of seasonings, such as salt, pepper, and garlic, or tamari and honey
place in 150 degree oven until dehydrated – about 24 hrs
3. canned salmon, oysters or tuna wrapped in nori sheets
be sure to get seafood canned in water or olive oil
4. nori sheets spread with nut butter
5. hardboiled eggs w/ salt and pepper
6. Italian style deviled eggs
boil eggs
cut in half
remove yolk
mix yolk with salt, pepper, olive oil and shredded basil
replace yolk mixture in the egg white halves
7. coconut macaroons
3 egg whites
1 tsp liquid stevia
1/2 tsp vanilla
3/4 c shredded coconut
1/4 c carob powder
1/4 tsp salt
Combine dry ingredients in a bowl
Whisk together stevia, egg whites, and vanilla until peaks form
Fold dry ingredients into wet
Drop by spoonfuls on greased cookie sheet
Bake for 10 min at 350 degrees
8. liver pate with gluten-free crackers or rye bread
Fry a chopped onion and set aside
Season liver pieces with salt, pepper, lots of garlic, and herbs of your choice (I like Herbes de Provence)
Fry liver pieces. Insides should still be pink (approx 6 min on each side)
Place onion and liver in blender and puree until smooth
9. white bean dip with veggies of your choice (grilled or raw!)
1 can white beans, drained
2 cloves garlic
2 tbsp lemon juice
1/3 c olive oil
1/4 c fresh italian parsley
Add all ingredients to a food processor and blend. Season w/ salt and pepper to taste.
10. guacamole with chips of your choice
2 avocados
1/2 red onion
2 tbsp cilantro leaves
1 tbsp lime or lemon juice
Mash avocados
Chop onion
Combine all ingredients. Salt and pepper to taste.
11. Quick mini energy bar: spoonful of nut butter, sprinkled with oats and a few drops of Stevia
12. MYO trail mix. Use raw, organic, unpasteurized nuts, unsweetened dried fruit, coconut shreds, carob chips, cacao nibs. Go easy on the dried fruit, as it’s high in sugar. Get creative!
13. hunk of cheese
14. deli meats – turkey, roast beef, etc (remember to get at least all-natural, and pasture-raised if possible)
15. chunk of dairy or almond cheese and slice of avocado wrapped in dairy meat
16. sliced cucumbers topped with almond cheese
17. low glycemic index fruit i.e. blackberries or blueberries with chunk of almond cheese
18. low glycemic index shake made of coconut kefir, nut butter, 1/2 avocado, berries, and a few drops of stevia
19. small portion of spaghetti squash topped with tomato sauce and ground meat
20. lettuce wraps containing shredded carrot and chicken
21. black beans out of a can with your choice of toppings: salsa, avocado, cheese, cilantro
22. “Chicken nuggets”: chicken chunks in gluten-free breading. Mustard for dipping.
Why Consult With Me?
2010
03.17
03.17
Hi, I’m Stephanie. I’m a food therapist. Using my background in psychotherapy and holistic nutrition, I help people develop a positive relationship with what they eat.
Low-fat. Atkins. Weight Watchers. Zone. Blood type. Vegan, vegetarian, macrobiotic, Paleolithic.
Are you completely confused about “the right way to eat”?
Join the club.
In today’s American culture it seems like there’s a new fad diet every thirty seconds. What are you supposed to do with all of this conflicting information?
Consulting one-on-one with me will help you to determine what works for your body – not anyone else’s. Taking into account your lifestyle, ancestry, food preferences and goals, we’ll create an individualized wellness plan – one that meets you where you’re at and takes you where you want to go.
What can you expect to learn during your sessions?
- Which delicious and healthy foods will fuel your body and leave you satisfied without breaking the bank.
- How to reach a healthy weight – and maintain it for life.
- How to keep your moods from swinging and your energy from dropping.
- How to kill those sugar and caffeine cravings using proven nutritional and emotional techniques.
- How to achieve glowing skin, lustrous hair, and strong, shiny fingernails.
- Why what you eat, and how you eat it, could be keeping you from a good night’s sleep.
- How undetected food allergies might be preventing you from optimum health.
- How to get great digestion – no more bloating, constipation, diarrhea, gas, or nausea.
- Which foods and supplements balance your hormones, so that PMS and menopausal symptoms become a memory.
- How to prevent cancer, heart disease, high blood pressure, high cholesterol and more, through diet – and no, we won’t tell you to eat a salad with fat free dressing!
- Finally, how to listen to your body and gain an innate understanding of what it needs – you can take these techniques with you long after our work together is over.
Email me at stephanie@9weightloss.com to schedule your appointment.
Friday News Bites
2010
03.12
03.12
- WHAT DO GMO ALFALFA AND ANITA HILL HAVE IN COMMON? Why, Clarence Thomas, of course. The former Monsanto lawyer is slated to hear a crucial Supreme Court case involving the ag giant. Another justice with a conflict of interest has voluntarily removed himself. Why not Clarence? He’s not very good with boundaries.
- LIKE A FLASH MOB, ONLY WITH PLANTS. Crop mobbing, in which a group of volunteers descend on a farm for a day, is a growing phenomenon in North Carolina. “People are interested in authentic work,” explains one farmer. Just think…instead of sitting in front of Facebook, you could be digging in the dirt. Perhaps you can start a local branch!
- GARNISH IN THE TIME OF ZOMBIES. Steve Colbert discusses the $149 “Survival Seeds” kit recently promoted on the Glenn Beck show. You, too, can have herbs during the apocalypse. Expensive herbs, I might add.
- POSSUM LIVING. There’s no way I can come up with a better title than hers. This is an 18 year old’s manifesta of homestead living, written in 1978. Since the apocalypse is nigh (see above), we would do well to take a page from herbook.
- CROP MOBBING FOR RAINY DAYS. Michelle Obama has just announced an “Apps for Healthy Kids” contest. Winners can earn up to $10,000 in prizes. In theory, a good idea. The problem? Contestants must use nutrition information from the USDA. And we all know how questionable that is. 6-11 servings of grain per day anyone? Also, what’s with the all-male panel? It’s the moms that are doing the bulk of cooking and grocery shopping.
Taking the Ouch Out of Exercise
2010
03.10
03.10
When fitting exercise into a weight loss regimen, one of the biggest pitfalls is usually soreness or injury from doing too much too fast. This leads many of us to fall off the fitness bandwagon right when we are beginning to solidify real life changes into our routines. To ease soreness and heal injury without reaching for the ibubrofin try these natural cures:
Arnica– well known to increase the healing rate of bruises and swelling due to trauma (such as sprains). Taken externally, Arnica stimulates white blood cells and rids the body of congested blood and built up fluids. Rub it into the skin in the form of a salve but never take Arnica orally because it is poisonous.
Bromelain– a digestive enzyme found in the stem and fruit of pineapples, Bromelain has demonstrated its effectiveness in treating a wide variety of injuries. The proteolytic enzymes in pineapples, particularly bromelain, break down fibrin; a protein that the body deposits around the injury site to protect the tissue. A build up of fibrin can cause chronic pain and excessive inflammation. Bromelain also inhibits formation of pro-inflammatory prostaglandin, a hormone-like substance that triggers inflammation.
photo credit: eye of einstein
Cayenne–The same chemical, capasin, that makes cayenne hot to eat also makes it a natural heating pad to heal chronic injury and loosen stiff muscles. Take a warm towel, sprinkle cayenne on it and then place on whatever joint or muscle is bothering you. Start small–you can always add more cayenne as you go and it can burn you if you apply too much.
photo credit: John Winkelman
To ease sore muscles try a bath full of equal parts peppermint leaves, chamomile flowers, dried thyme, and lavender–place all in a muslin sack and let steep for a full body tea!
Tired of taking pills for headaches or muscle pain–try taking turmeric–one to two teaspoons every two hours is proven to be an effective painkiller.
If all else fails, try treating yourself to a massage for sore muscles and take it a bit easier. Often we start off with zeal when doing something new. Remember that slow and steady leads to lasting changes.
Low Glycemic Index Treat of the Week: Stabilizing Shake!
2009
01.19
01.19
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…
Not All It's Soy-pposed To Be
2009
01.16
01.16
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.
Splenda: The Legal White Powder
2009
01.15
01.15
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.
The Microwave: Beelzebub's Oven
2009
01.14
01.14
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!!
