30 days of healthy living: Day 19

Confession time: I cheat. I mean, I’m all for fidelity but then I come home to THIS

And, well, I um, gee, I ate 5 of them. So let’s talk cheat days!

Just like on holidays, I think we all need a break sometimes. While rewarding yourself for hard work with non-food items is great for your waist line, sometimes you just need to eat the cookies.

Some of you may have someone in your life who is a sabateur. This person will cos tangly entice you to eat food they know you don’t want to eat or that isn’t part of your healthy lifestyle. This might be your Italian mother (guilt) or a friend who is perhaps jealous or a spouse who is insecure or a coworker who is just ignorant. Don’t give in to these people!! Do not allow their pressure or guilt or whatever to derail your health. They have nothing to do with cheat days and are a topic for a different day.

A cheat day is something that is ideally planned for like a holiday. When you are in full weight loss mode and have a way to go, I suggest making cheat days far a few between in order to keep your momentum going. Once you are at your goal however, it’s ok to loosen up slightly and plan for more decadent treats.

So to be fair, today wasn’t planned. I actually was going to go buy some cookies and then didn’t today only to come home to these on the table! My husband decided to surprise my daughter and I with a treat. He swears he likes the skinny me and has been generally supportive of my eating patterns. Plus I probably would have bought some later this week anyway. I’m cool with him getting the credit 😉

I am not going to be Debbie Downer and not eat a cookie. Instead, I may have said the heck with it and had cookies for dinner… I followed my usual eating pattern today so in the end I likely didn’t eat too many calories for the day but I surely went over my typical sugar “budget.” My evening “snack” is a cup of “detox” tea with a scoop of chai protein powder in it to get back on track. It’s not a compete free for all.

And that’s the point. I picked out the cookies I like the best and only ate those. I plan to eat a couple more in the next couple of days and then that’s it. I am maximizing my enjoyment by savoring them and limiting it to what gives the greatest pleasure. Pleasure in eating is what a cheat day needs to be about. It should be something to be savored and enjoyed. It shouldn’t be a stop at McD’s when you’re hangry. That’s what green apples in your purse are for!

One way to plan for smaller cheats is to reduce your daily intake a little so you can have something on the weekend. Another way is to set a rule about your treats. Mine is that I don’t drink alcohol Monday-Thursday and then I can have one drink Friday, Saturday and/or Sunday. I’m free to choose and usually I have 2 drinks on the weekend. I keep dark chocolate on hand and will have a square here and there. I find this cuts down on feeling like I’m missing out and is also like a mini treat that is actually healthy (70% cocoa or more) and fits into my diet. These are great ways to incorporate more joy into your long term healthy lifestyle plan.

Sometimes the little breather in your long jog toward health is good for you. Maybe your treat is something that comes with some emotional attachment that makes you feel all cozy inside. Maybe it’s just a way to occasionally let your guard down and enjoy something that is generally not a healthy choice but that you love and the healthy version just doesn’t cut it (still looking for a truly healthy AND satisfying version of nachos). Maybe it’s just enjoying some cookies with your kid who gets left out a lot because she has celiac disease too.

Whatever it is, be conscious of your choices and enjoy a rare treat day. No guilt. No shame. Don’t do it to please anyone else. Do it only for you. And then get back on your healthy horse and ride into the sunset 🌅. Or something like that…

So, what do YOU like to have on your cheat days?

Liz

ps-anyone want a cookie??? 🍪

30 Days to healthy living: Day 18

Tonight I’m going to share a couple of quick easy “recipes” that I have found helpful on this journey. Unfortunately I am TERRIBLE sat remembering to take pictures of food so most of not all of these will require you to use your imagination. I promise they are delicious because it’s what I eat and feed my family. If I ever remember to take photos I will come back and update this post!!

If you haven’t noticed, I’m posting every other day for now being as it’s the crazy time of year right before Christmas! 🎄🎅🏻 I’m trying to not go too nuts trying to do all the things 🤓

1. Omelette waffles:

I recently bought a $10 Dash waffle maker and I am in love 🥰. I made paleo chocolate chip waffles using Birch Bender mix first. Yum! Then I ventured into omelettes. Did you know you could make an omelette in your waffle maker? Me neither!! So so good 😊

2 eggs

2/3 cup cooked mixed vegetables (I used stir fry vegetables)

Toasted Sesame oil

Reduced fat shredded mozzarella or your preference

Worcestershire

Ginger powder

Chinese five spice

Sriracha

Reduced sodium Tamari

Fresh cracked pepper

This was a stir fry themed omelette. If you want a different theme change the spices and vegetables accordingly and use olive oil instead.

First, cook vegetables with tsp Worcestershire sauce, tsp sesame oil, dash five spice and ginger then roughly chop your veggies. Set aside.

Scramble eggs in a glass bowl.

Add cheese, tsp sriracha , dash of Tamari, couple turns fresh pepper, tsp sesame oil. Stir.

Add vegetables.

Heat waffle iron.

Spray with canola cooking spray.

Cook per directions on waffle iron. I used my Dash iron and checked after 2 minutes then let it cook until well browned and a little crispy. Experiment until you find your desired crispness.

If these make it to your plate without being eaten in hand, serve with sliced tomatoes sprinkled with sea salt and pepper.

I plan to make egg foo young this way later in the week 🙂

2. Stir fry

This is so easy. Don’t buy those gross packets of stir fry mix sauce. I have one generic sauce I use for everything including fried rice.

Tablespoon Reduced sodium Tamari

Teaspoon sriracha (or to taste)

2 Teaspoons toasted sesame oil

Dash Worcestershire sauce

Dash fish sauce if using seafood

1/2 tsp ginger

Dash Chinese five spice

Mix the above ingredients together and set aside

Chop whatever vegetables you want to use. Broccoli, snow peas, onions, red peppers, baby corn, bok Choi, mushrooms, etc.

cut meat into bite size pieces. 2 chicken breasts is sufficient for 4 people. I like to use shrimp and cut them in half lengthwise. You could also use an 8 Oz steak cut into thin pieces.

heat 2 tsp toasted sesame oil in pan and sauté meat. add vegetables, cook until starting to soften then add sauce. Continue to cook, stirring frequently until desired done-ness.

Serve with cauliflower rice or brown rice. Season to taste with additional Tamari.

3. Beef and spinach

I’m including this because it’s a recipe I submitted and won a prize for! It also has an Asian theme. Actually a lot of my cooking does although it is certainly not authentic!

1 lb ground beef (grass fed is perfect because it’s leaner and won’t need to be drained.)

1 container baby spinach leaves (Aldi has the perfect size)

1 large sweet potato, peeled and thinly sliced into 1 inch pieces.

Sesame seeds

Toasted sesame oil

Reduced sodium tamari

Chinese five spice

Garlic powder

Ginger powder

Brown ground beef in cast iron skillet. Season with dash or two of Chinese five spice, black pepper, garlic powder and ginger.

When beef is JUST brown add sliced sweet potatoes and 1 tsp sesame oil and 1-2 tsp Tamari and cook until softened.

Lay spinach on top and sprinkle with sesame seeds

Cover and let spinach wilt . Once completely wilted down, stir into beef and sweet potato mixture.

Serve with extra sprinkle sesame seeds .

Adjust amount of sesame oil if you use ground beef with is higher in fat.

Can add sriracha for spice (I didn’t need to tell sriracha lovers that did I? 😉)

Can also increase or decrease Tamari to taste. Less is more and you can always add some to your dish.

I have served this on rice but usually just eat it as is from a bowl.

This is a good protein meal with complex carbs from the sweet potato and a serving or so of greens. Have a salad on the side for extra vegetable servings or add some other vegetable to the dish itself.

This should be enough for 4 people to have one serving.

4. My favorite breakfast (when I eat breakfast which is rare)

Place 3 cups baby spinach or baby spinach and arugula mix on a plate.

Drizzle with olive oil and sprinkle with 1 tablespoon grated Asiago cheese

Microwave for 1.5 minutes to wilt the greens and melt the cheese.

Fry 2 eggs (keep yolks runny) in Benechol or grass fed butter.

Top greens with eggs 🍳

Season with fresh cracked pepper and pink salt.

5. Sweet potato enchiladas

1 sweet potato per person, baked

2-3 chicken breasts, cooked and shredded

1 bag reduced fat shredded cheddar or Mexican blend from Aldi

Wegmans red Chile sauce

Picked jalapeños, fat free plain Greek yogurt, cracked red pepper flake, sliced avocados as condiments

Top each sweet potato with chicken, 1/4 cup red Chile sauce, and 1/3 Cup cheese. Microwave or bake to melt cheese.

Top with avocado slices, FF Greek yogurt and jalapenos or pepper if you like it hot like I do!

You could use sour cream instead of yogurt but I like the taste of yogurt better. Don’t use fat free sour cream though. It’s gross. Go for the real deal!

My kids love enchilada anything it seems. I use Wegmans red Chile sauce because it gluten free and the cheapest per unit price. Hatch red enchilada sauce is also a great GF choice.

I put jalapeños and red pepper flake on anything remotely “Mexican” or Tex-Mex. Hot spices raise your metabolism!

Disclaimer: I am not a dietician. I did not create these as perfectly balanced meals nor do I count calories per se. I usually eat these meals as my one big meal of the day. I have shakes for the other 2 meals or a green apple, almonds and a protein bar.

I do not know the calorie counts for these meals and probably never will but you could plug them into MyFitnessPal if you needed to know an it will calculate it for you.

I hope you enjoy these!

Liz

30 Days to healthy living: Day 14

On Day 13 I told you my history and discussed some gut issues with you and today I am going to get more practical and give some things that you can add to your diet and lifestyle to improve your gut health. Ready???

1. Eat more vegetables!! I can’t stress this enough. (Romaine lettuce aside…) The more vegetables (and fruits) that we eat, the more varied fiber sources we consume. We are also likely to get in probiotics as well as the most concentrated levels of vitamins and minerals. I do not recommend the type of juicing that separates out the skin and flesh as this eliminates all of the fiber. If you juice, juice WHOLE fruits and vegetables. And while there are some that you may hear referred to as “superfoods”, all fruits and vegetables are great to eat!

2. Probiotics. I can’t go a day without reading some new research about the benefits of probiotics. I take one daily along with a prebiotic. Probiotics are the “good guy” bacteria that normally live in our gut. Some probiotics are responsible for making antibodies and some make vitamin K and others act as ninja warriors to keep the “bad guys” in check. Research is showing that probiotic bacteria produce hormones and neurotransmitters. They are likely at least partly responsible for our moods. Bacteria appear to be responsible to weight control and the number and type of bacteria can be manipulated to cause weight loss or gain in mice studies. Human studies are underway to see if this effect holds true in humans. They do an amazing amount of work. Human cells are greatly outnumbered by bacterial cells in our body. In other words, we are made up of more bacteria than human cells! Whoa!! Take a probiotic supplement with multiple strains. The more varied the bacteria in our guts, the healthier our guts are.

3. Fermented foods. Mainly because they contain probiotics. I love kimchee. Sauerkraut, real pickles, beet kvass and kombucha all contain probiotics. Add kimchee to stir fry or fried rice. I eat it straight up or in salad.

4. Eliminate foods that cause you discomfort. Wheat, corn and dairy are the most common causes of bloating and diarrhea or constipation. you will have to experiment with these to find if they affect you. Eliminate something for 2 weeks to see if you feel better. If there is no change add it back into your diet and then try to eliminate something else. I have to avoid all gluten sources and I also have to avoid plain milk. I take the next item when I eat cheese.

5. Try digestive enzymes. My probiotic supplement contains digestive enzymes and I also have a separate tablet form of enzymes to take when I eat something I know doesn’t always agree with me. Many of us do not produce enough enzymes due to gut damage and our GI tracts can use a little boost. I find this especially helpful if I overeat! I buy one from Natural Factors at the grocery store that has multiple strains. I take that with larger meals and when I eat dairy or corn. The other one I use in the morning is from Arbonne and called Digestion Plus. This has probiotics probiotics and digestive enzymes in it. Plus its a powder instead of a pill. Get one that includes enzymes that break down fat, carbohydrates and protein. You don’t need to take separate ones since you will rarely eat a food whose only source of calories is one food type. No one I know is chugging olive oil…

6. If you have heart burn, try DGL tablets. DGL is a licorice extract that comes in chewable form. It is used in Europe as the first line defense for heartburn. Avoid using proton pump inhibitors like Protonix and Prevacid because these can cause malabsorption of important vitamins and minerals and ultimately lead to osteoporosis. Only use these if prescribed by your media provider for ulcers or if you have Barrett’s esophagus. for every day heart burn, try Natural Factors DGL. It’s cheap and it tastes like black licorice!

7. Exercise. Being sedentary slows down your GI tract. When you don’t move, neither does your bowels!! Let’s just say that avid runners are rarely constipated! Go for a walk after dinner instead of collapsing on the couch to aid digestion. Don’t lay down for at least 2 hours after a meal or you are courting heartburn!

8. Peppermint oil. Peppermint oil has been shown to help with GI upset. You can take peppermint oil in capsules or try peppermint tea. I put peppermint essential oil in my hot cocoa to make peppermint mocha.

9. Ginger. Ginger candy is yummy but ginger tea is better for upset stomachs. My favorite called Ginger Aid from Traditional Medicinals. Candied ginger can do in a pinch. Fresh grated ginger in hot water would work if you have it. I love all things ginger. In fact,, I am sipping. A cup cup of Ginger tea as I type this!

10. Fennel. Fennel is neck and neck with ginger in my book. It tastes like licorice. Yum! I use fennel essential oil in my toothpaste and I add it to my homemade perfume. It is found in many of the digestion blends sold by essential oil companies. Although I like to eat fennel I find it more convenient in essential oil form. You can add it to tea or just put a drop on our tongue. Remember, ONLY use essential oils meant for ingestion (eating) if you are going to do this with fennel, peppermint, ginger or any other essential oil. Young Living sells a line of edible oils.

11. L-glutamine. L-glutamine is an amino acid that helps with gut healing. It is used for those with Inflammatory conditions and those undergoing chemotherapy. L-glutamine was recommended to me when I was diagnosed with celiac disease. I do not currently take this but have a 7-day “body cleanse” supplement I plan on trying that contains L-glutamine and aloe Vera. If I find it helpful, I ‘ll let you know.

As with anything, always consult your medical provider before taking any supplements. This is especially important if you take any other medication. Herbs and supplements can seen innocuous because they are “natural” but even “natural” medicines are, in fact, medicines and need to be treated with respect. They can interact with your prescription and over the counter medications and may be contraindicated with some medical conditions. This is also true in pregnancy. Talk to your medical provider first!

One other word of caution: do not take any supplements designed to “purge” or “detox” you via stimulants that cause you to run to the bathroom with loose stools. This is dangerous and can cause electrolyte imbalances and dehydration. Basically, you can DIE so please do not take these. Senna is a common ingredient in those types of products. Stay away. Only use senna in tablet form if you are genuinely constipated. Then, it works but can be habit forming so still use caution and only use it according to the package directions.

Ok, here’s to our healthy guts!!

Liz

30 Days to healthy living: Day 13

FOUR hours. I spent FOUR hours at a workshop at my Tang Soo Do studio today then I hit a wall. amazingly those 4 hours flew by but probably I should have stopped for a snack or something midway through. Duh. But, I was having fun with my friends from class that I didn’t really notice until I just had nothing left. Our black belts had come to a class the night before and several of them were testing all morning and they were still going when I left. WOW. I now have #goals.

Anyway, we are here to talk about gut health tonight and what a topic this is! I mean, gut health is the whole reason I am here. Let me give you my backstory first.

I have had gut issues since I was a kid. Then as an adult they worsened after I had my first baby. I developed what was labeled as lactose intolerance. I stopped eating ALL dairy and lost a ridiculous amount of weight. My class mates in college were asking me if I was sick. fast forward 3 years and I was pregnant with my second baby and was once again able to drink milk and eat cheese. Several years later I found myself doubled over no matter what I ate and it would last for hours. I couldn’t eat during the day at work or I couldn’t function so I would drink coffee and hot cocoa and then eat when I got home. The day I showed up in my providers office he got on the phone and had me seeing a gastroenterologist the very next day. The gastroenterologist examined me, said I had Irritable Bowel Syndrome and sent me away with a prescription for dicyclomine (which, BTW, doesn’t do a thing…). No diet recommendations. No bloodwork. No testing other than checking to make sure I didn’t have blood in my stool. Gee, thanks.

So I went about eliminating different foods. Shrimp went. So did salad. Then my jaw decided to lock up and out went crusty bread or anything crunchy or chewy. Eventually the stomach pain went away with the eliminations and I went on with my Ife for a little while. I had a bad break up and lived on Cheerios, ice cream and wine for a month and lost 10 pounds. Then I started grad school and stress ate my way to a 20 lb weight gain and in the process decided to have a reaction to chicken of al things. No chicken for a few years. Then one day I could eat it. (It still seems crazy to me). I couldnt drink red wine because even a half glass gave me a migraine. Somewhere in there my liver enzymes shot up to hepatitis levels although I wasn’t sick and my iron was high. I had to eliminate all alcohol, NSAIDS like Tylenol and ibuprofen and cease using my cast iron pan. 6 months later it was normal. Unlike other celiacs I have never been anemic except when I was pregnant with my twins.

In 2011 I started a new job. Let’s just say that I have a nervous bladder AND digestive system and I found my self running to the restroom FREQUENTLY and I was very uncomfortable. This was in an office setting so it was especially embarrassing and inconvenient. I was trying to lose weight at the same time and couldn’t (ironically) and noticed that while keeping a food journal that I would gain 3-4 lbs every time I ate pizza or pasta or bread at dinner. I mentioned it to my provider who said it sounded like celiac and to try going gluten free for 2 weeks. I tried it and felt better within 1 week. The fog lifted. I didn’t wake up feeling like I’d been hit by a truck. I wasn’t running to the bathroom. My stomach didn’t hurt as bad. I didn’t ache all over. The angels were singing!

Then, I had to start eating gluten again so I could have blood work and scoping. You need to be eating the equivalent of 2 slices of wheat bread every day, preferably for 2 months, before blood work can be done. When you stop eating gluten, your body relaxes and the levels of circulating antibodies goes down and can produce a false negative result. You have to keep your body in attack mode to detect the antibodies adequately to get a positive result. The next step in testing for celiac disease is endoscopy which is a thin flexible tube with a camera that is inserted into your small intestine by way of your stomach in order to take tissue samples for biopsy. My (new and wonderful) gastroenterologist told my husband in the room afterward that he didn’t even need to have the biopsy results to know I had celiac disease it was so bad! At that point my son, my first baby after which I first started having fairly severe symptoms was 17! I finally had a diagnosis. Celiac disease.

So goodbye gluten. And goodbye Guinness and every other dark and lovely porter I used to drink. Goodbye homemade honey whole wheat bread made lovingly by my friend. Goodbye Chinese takeout and fast food (not a loss there) and takeout pizza and anything fried in a shared fryer (bye chicken wings) and just willy nilly grabbing a snack or eating dessert. Goodbye. Life.

On the upside I finally started shedding weight. So much weight that I looked emaciated in photos and my family commented on it. It did stabilize over time as I experimented with the paleo diet and traditional foods. I even managed to stress eat another 10 pounds over the past 2 years until I pulled myself together this summer and lost it again. (Note: Peanut M&M’s and snickers are gluten free. for good and for bad…)

What does this have to do with the topic of gut health other than my personal sob story? A lot. 1 in 133 people have celiac disease. Of those with first degree relatives who have celiac disease, 1 in 10-11 of them will also develop it. Celiac disease has many gut symptoms but more non-gut related symptoms. It is associated strongly with Type 1 diabetes in kids and people with Down syndrome have high rates of concurrent celiac disease. Undiagnosed celiac disease can cause hypothyroidism and anemia. Celiacs have a high rate of gastrointestinal cancers including b-cell lymphoma. Getting a diagnosis is difficult but critical to treating it correctly. A gluten free diet is essential to the treatment of celiac disease. At this point there is no other way to control it. Vaccine trial are underway as well as some agents designed to bind gluten or break it down in some way that the body does not react but they seem to be mainly designed to avoid reaction from incidental exposure to gluten such as a restaurant that cross contaminates your food, or eating food that is contaminated due to manufacturing contamination. I am doubtful of seeing a true cure for celiac disease, at least in my lifetime. Either way, I’m eating wonton soup on my deathbed…

There is also a diagnosis if non-celiac gluten sensitivity in which people have gut symptoms from eating gluten but test negative for celiac disease. There is some question as to whether this group of people is reacting to gluten or something that is commonly found with gluten containing foods. There is at least anecdotal evidence of people not being able to eat gluten in the US yet can eat them without symptoms when they travel overseas. I have a couple of friends who have experienced this. Is is a chemical that causes this reaction, such as a pesticide? Or they type of wheat eaten? I know others who can eat “ancient” wheats such as Einkorn or can eat true sourdough without symptoms. The jury is out as to the root cause but it is not autoimmune like celiac disease is. Considering how adulterated our food is in the US as compared to Europe I would not doubt it being caused by the processing of our foods or the type of pesticides used. Europe bans many more than we could ever hope to.

Gluten is not the only culprit causing gut symptoms. Lack of fiber in our diets and eating nutritionally anemic fast food/processed foods as well as stress and lack of exercise all contribute to belly bloat and abdominal fat. Dairy intolerance, soy intolerance and corn intolerance can cause bloating and either diarrhea or constipation as well. Lactose, the sugar in dairy, is broken down by lactase, an enzyme, but in those whose guts are already affected by other food issues or by genetics or medications, lactase production can be affected and lactose intolerance develops causing gas, bloating, diarrhea and even vomiting in some cases when dairy products are ingested. Some people cannot tolerate dairy protein which is called casein. Some can not tolerate soy in any form and many cannot digest corn and suffer similar symptoms. ( I am not talking here about allergies which generally cause different symptoms and affect a different pathway or reaction. Allergies can be deadly. )

What else? There are inflammatory bowel diseases that are autoimmune. These sometimes respond to diet changes including a gluten free diet but they often also require strong medications to control. Overgrowth of H. Pylori bacteria can cause ulcers and this is treated with antibiotics. Antibiotic use can cause gut imbalances which result in diarrhea and altered bacterial growth. They kill off the good guys along with the bad and it can take 6 months or longer to repopulate. Repeatedly taking antibiotics is the worse thing for your gut and can contribute to an even worse infection called “c.diff.” C. Diff in turn causes fever, diarrhea and an elevated white blood cell count. C. diff infection is common in those who have been hospitalized and it can cause death.

So the first step in addressing gut health is getting a correct diagnosis for the symptoms you are having. Sometimes this requires a lot of sleuthing and that is where health/food journals come in. Just like I mentioned earlier, I was journaling my food intake and weight which led to the discovery that high gluten foods were causing overnight weight gain (due to edema/swelling/fluid retention). I never would have put it together until I saw it on paper! Some diagnoses will require testing to obtain such as celiac disease or inflammatory bowel disease.

Find a medical provider who is willing to work with you to discover the root cause of your problem and do a proper work up before just labeling you with irritable bowel syndrome. It is a disservice to people to give this diagnosis and then try to treat it with medication. IBS is often a way to say I don’t know what it is so here is this label. Stop complaining. There is nothing actually wrong with you. Find someone to help and be willing to do some trial and error on your own as well. Keep a journal. Write down everything you eat, how you are feeling, your weight and what you are doing and any medications you are taking. Write down what you’ve tried and what worked and what didn’t. This is all valuable information!

See? I told you this would take more than one post!! Tomorrow I will be back to continue this discussion with some more concrete things we can do to support our gut health in general and then we will go into more detail about probiotics/probiotics and other supplements on Monday.

Until then, have a great night and be well!

Liz

30. Days to healthy living: Day 12

Man oh man it’s late. I am tired and definitely not following my own advice from yesterday!

Today I tried a different workout, drank my 64 oz+ of water, did not over eat and followed my diet, had 1 alcoholic beverage (it’s Friday!) and clearly am not getting to bed on time! Tomorrow I have a 3 or 4 hour workshop at the studio where I take Tang Soo Do. I also had my twice a week class last night. I am definitely finding that the more I workout and move, the more I WANT to workout and move! I believe that is called MOMENTUM!

How are YOU doing? If you have been following along and incorporating some of the ideas I have proposed, how is it going? What hurdles are you finding?? My biggest hurdle is snacking in front of the computer. Believe it or not, I get very antsy when I have to sit down in front of the computer to do work and write notes. My automatic response is to eat while I sit there. This resulted in my gaining 10 pounds that I had lost previously. I am fairly certain that at least half my extra weight was made up of peanut M&M’s and the other red wine and snickers.

One thing that I think we need to consider eliminating from our lives are snacks especially of the liquid kind. Many of use don’t even realize that we are snacking when we hit the coffee shop. It’s not. “Just” coffee you are consuming!! Many of those yummy drinks are hundreds of calories and your body doesn’t recognize it as food because it’s liquid. What??? Sad fact: if you don’t have to chew your food, your body probably won’t register whatever you drank as sufficient to satisfy your hunger. Chewing food and taking at least 20 minutes to eat is the best way to let your body know that it has eaten and have that acknowledged by your brain so it can tell you to stop eating. When we sip our calories it doesn’t quite do the same thing. Oh no! Not the PSL!!!

Since I am working on an extended fast each day, I drink black coffee every morning until noon. The only thing I add are essential oils (and only essential oils that are labeled for ingesting). Then, I have a protein shake to which I add fiber (filling) and cinnamon (lowers blood sugar) and maybe peanut powder. I think because of the thicker consistency and fiber content in my shakes, this is satisfying. However, I have also been having a green apple and maybe another 100 calorie or so item in order to make it more like a meal. Then, I try to go 4-5 hours before eating again. I drink water and black Oolong tea or herbal tea in between. If I am starving I will have a handful of nuts in a 5oz cup of yogurt as a mini meal and then I have dinner. If I am working out I eat a little more during the day and then I have been having a protein shake afterward.

So one of the biggest reasons for not snacking is avoiding calories you forget about. We have amnesia when it comes to what we eat when we don’t pay any attention to it. Oh, I’m hungry you think, then you’re driving past McDonalds and you grab a cheap cheeseburger because its “small” and then you go through the Starbucks drive through and get a PSL. An hour later you are back home cooking dinner and completely forget to count those calories as part of your daily intake. Then you have a glass or two of wine with dinner and lose any willpower you had and eat a bag of cookies or half a cheesecake (because it sooo good!) or a bag of chips. you fall asleep and by tomorrow afternoon you can’t recall half of what you ate the day before and it starts all over again. By forcing yourself to sit down and eat a meal instead of snacking you are training your brain to slow down and pay attention. You are giving your stomach time to tell your brain that it has eaten sufficiently and that you are no longer hungry. This also contributes to a less stressful atmosphere in which to eat which in turn aids digestion. It is also believed that this less rushed, pleasurable way of eating helps explain why the French can eat so much bread and drink wine at each meal and traditionally have stayed thin with less heart disease than we have here in the US. It’s not just the red wine!

Consider cutting out snacking and instead, drink water and if you are truly hungry just have your next meal. Planning out your day so you know when you can eat and what you will eat is also helpful in curbing snacking. You aren’t going to starve to death! I promise!!

French women don’t snack. Keep that in mind. (I am admittedly fascinated by the French.)

Ok, that’s it for tonight. Tomorrow I am going to tackle gut health by request 🙂

Have a groovy night!

Liz

30 Days to healthy living: Day 11

Sleep 😴

We all need more sleep! The average adult needs 7-8 hours of sleep per night. Running on less affects levels of alertness and reaction time. Driving while sleep deprived is as bad as driving under the influence of alcohol. It affects your ability to learn, your level of patience and can contribute to weight gain, diabetes and cardiovascular disease. We NEED sleep!

There are several things that interfere with sleep and I am just as guilty as everyone else! First, artificial light is messing with us. Keeping bright lights on keeps our bodies from going into sleep mode. Blue light on our computers, phones and tablets is probably worse (and it contributes to macular degeneration). Before electric lights, we used lanterns and candles and before that we had a campfire. The dinner light allows your brain to register that it is night and we should be gearing down for sleep. That’s where melatonin comes in and makes you drowsy. Bright light = no melatonin.

Second, we drink caffeine too late in the day. It takes about 12 hours for your body to metabolize half the caffeine you drink. So only half of your 3 pm coffee is metabolized by 3 am! Yikes! No wonder you are rising and turning!

Third, we are too sedentary. Sitting around all day and not moving contributes to insomnia. Weird but true. My nursing home residents often sit around all day dozing and are then up half the night. Partly that is due to dementia but it’s also from lack of activity all day long.

Fourth, we eat too late at night. Eating and then going to bed increases your risk of reflux and heartburn. Your body is spending its energy digesting instead of repairing and rejuvenating you. Drinking alcohol is worse. Alcohol before bed interrupts your sleep cycle and keeps you from getting REM sleep. It cause you to go into a walk cycle too soon and you will find yourself wide awake in the middle of the night and certainly not feeling well rested in the morning. Since I’ve given up my nightly glass (or 2) of wine I am sleeping much better. I can now tell the difference in the morning when I have an alcoholic beverage too late.

Last, we tend to keep our rooms too hot. Ever try to sleep without AC in the summer when we have a heat wave and it’s still 90 degrees at night? You can’t sleep right? A drop in body temperature triggers your body to go into sleep mode and if your home and bedroom are too warm it will keep that process from happening. I hate air conditioning so this one is hard for me to swallow. I’m always cold!!

So what do we do?

1. Turn off all devices and the TV 2 hours before bed.

2. Try using real candles or oil lamps in the evening. Romantic candlelit dinner anyone?

3. No eating for 2 hours before bed and don’t let that last meal be a full meal. If you have to eat late because of a weird work schedule or something, make it a snack instead and just have enough so you aren’t feeling hangry.

3. No alcohol before bed, preferably at least 4 hours before bed. Longer is even better. Have your glass of wine with supper around 5 or 6 if you’re going to bed at 10.

4. Exercise. Yep that again. Several sources state that exercise in the morning is the best to promote sleep at night. I exercise at night and haven’t found it to keep me awake. Quite the opposite, a good workout gives me an immediate little burst of energy but then I’m ready to sleep earlier than when I don’t exercise.

5. Take a hot bath or shower in the evening. This raises your body temp and then it will drop as you dry off afterward causing your body to go into sleep mode. Plus it feels so good to slip into bed after you e washed the day away.

6. Avoid caffeine after noon. I drink 1-2 cups each morning and that’s it. I love my morning coffee and it has a lot of health benefits. Make sure you get those benefits in the morning though! Decaf may be ok in the afternoon and evening but it still has a little bit of caffeine left in it. Same with tea. Green tea has less caffeine than black tea but it still has caffeine. Try white tea or herbal in the evening.

7. Open a window and sleep in a room that’s about 68 degrees. Wear extra layers that you can take off if you get too warm at night. I put on socks to go to sell for my cold feet and I almost always kick them off in the middle of the night!

8. Try yoga or stretching in the evening to relax you. Read a book.

9. Keep your bedroom for sleep only. Well, ok, that too 😉

10. No TV, phones or tablets in your bedroom. Get a real clock and ditch night lights. If you must use a nightlight use a red bulb. Red light doesn’t wake you up the way white and blue light does. I use red bulbs in my kids room for their night light. It works!

11. Last, keep a set sleep schedule. Determine what time you need to be up. Subtract 8 hours. This is when you should be falling asleep. 2 hours before that, turn off the phone and TV, take a bath, read a book, drink some herbal tea and get ready for bed. Don’t sleep in more than an hour on your “off” days. More will not help as you can’t fix a big sleep deficit. You need a consistent schedule to train your body to know when it should be sleeping and when it should be awake!

Which of these do you think you can implement. I have done some and have seen a difference. I want to work I’m going to bed earlier and turning off stuff earlier. I am totally not following my advice writing this post at 10pm! I’m learning too ☺️

Now, stop reading this and go to sleep!!

Liz 😴😴😴 💤💤💤 🛏

30 Days to healthy living: day 10 (for real)

A bit later than I expected to get started but I don’t want to miss a post! I put out a message asking for a request today and the request was for how to handle holiday eating.

On Thanksgiving I posted about my philosophy of holiday eating in general which is: enjoy the DAY. Make it a special occasion, expect to eat more than usual, eat all the things you LOVE and don’t deprive yourself (with in reason). Holidays should be treated as feast days and celebrated. It’s not a day to live on celery sticks. (Really Monday should be spent eating celery sticks but I digress…)

Today I’ll touch on a couple of ideas for helping to pace yourself and then how to get back on the wagon the following day.

First, note that I said to celebrate the DAY, not the WEEK. Thanksgiving is one day. So is Christmas, your birthday, Easter, etc. Don’t let your celebration turn into an everlasting feast. In fact, I’d argue that in keeping your feast days sacred you will enjoy them more because they are special. Case in point: I used to love Creme brûlée. It was something I’d order in a restaurant on a special occasion and I was always excited for the rare occasion I’d get to eat it. It was delicious. Then I was diagnosed with celiac disease and when the dessert tray came around the only dessert that was gluten free always seems to be Creme brûlée. Well let me say that when your only dessert option is always Creme brûlée it stops being special. The same principle is at work with everyone’s diet. If you eat it all the time it ceases to be special so keep your special treats rare and savor them!

Next, make sure you stay hydrated. I recommend starting every day with a glass of water, maybe with lemon. Continue drinking fluids for a total of 64 Oz per day at minimum, more if you exercise and when you are dining out or eating foods that are high in sodium as is likely on a holiday or special eating day. You need to flush the extra sodium and waste products out via your kidneys and water is the way to do it. If you are drinking alcohol, drink at least one full glass of water in between each alcoholic beverage. Try sipping herbal tea after your meals to aid digestion and get more fluid intake as well. Your body can mistake thirst for hunger and you end up overeating when really you just need a glass of H2O.

Third, try using a smaller plate. Take a spoonful of the foods you want to eat and savor each bite. Our dinner plates today are huge! Don’t buy dinner plates that are larger than 10 inches. Trick your mind into thinking you ate more than you did. If you eat slowly and you are still hungry then have a second helping. There should be no reason for thirds. Don’t even consider it an option.

The fourth thing builds on the third and that is to taste your food! Cut food into small pieces, chew them slowly and notice the flavors. It takes 20 minutes for your stomach to register with your brain that it is full so give it time by slowing down. Eating isn’t a race. Chewing also helps digestion and time will help with satiety. You get the most pleasure from the first couple of bites of any food so make them count!

How to get back on the horse the next day: just get on. Plan it out. Start your day with a glass of water, some black coffee or tea and wait until you feel hungry to eat. Then start eating your healthy diet again. You should also keep up the extra fluids for a day or two to flush out the extra sodium and whatever you do, don’t weigh yourself for at least a week! That’s just asking for punishment!!

I know I mention tea all the time but I also find sparkling water a great craving buster. Black coffee is good too. If you aren’t fasting, bone broth/stock is a good option. Throw in some veggies, leeks are especially good in beef broth. Mmmmm now I want leeks…

Vegetable soup is a great way to use up leftovers and make a lower calorie meal. It’s a great snack and craving buster if seasoned well.

Consider having a day of meal replacement shakes. I use Arbonne protein shakes for this on occasion. Protein shakes are also helpful when you are traveling and might not have great options. You don’t want to follow up a holiday eating spree with fast food burgers and fries 🍟!

Green apples! I love green apples! They are super refreshing and not as sweet. An excellent snack any day but especially post holiday binge is a sliced green apple with a tablespoon of almond butter. Eaten whole they’re a great portable snack that can help with the need to crunch on something that isn’t celery. Sorry celery, you’re just usually not my jam (unless I’m eating buffalo wings and blue cheese!).

Do you have any other ideas? I’d love to hear them! Personally I’m adding leeks to my shopping list this week and will be enjoying them braised in beef broth and sprinkled with Asiago. So delicious!

See you tomorrow night!!

Liz 😘🍏🍵

30 Days to healthy living: Day 9

It’s been a loooong day! I worked, met with a friend and took half a kickboxing class and then an hour of Tang Soo Do (Korean karate). My butt is kicked literally and figuratively!

So, how much do YOU move? If you are like me, probably not enough. This is bad! We NEED to move!!! 🏃‍♀️

How much? Minimum guidelines for exercise is 150 minutes per week of moderate intensity exercise or more. There is no upper limit of exercise necessarily but if you have ever seen an some extreme marathoners that you can almost see through I’d say that borders on unhealthy. They have to be super careful not to deplete themselves and end up with broken bones and heart attacks. Most of us do not have this problem.

Most of us sit on our butts all day getting fat and killing ourselves literally. We have sitting disease. It’s rampant in our culture. It’s some kind of travesty if you have to walk a mile somewhere yet we will drive to take an exercise class. It kind of makes no sense.

But Liz, you just said YOU go to karate and you probably drive there. Yep! I do. Guilty as charged. Karate is something you need to learn with an instructor who can correct you and you need partners you can spar with to practice. Hitting a bag can only get you so far. Its just you can’t play football alone. Well you could but that’d be awkward…

So I am all for home gyms and using the great outdoors as a playground but if the thing that will get you moving requires going to a class or team to learn and do then by all means GO! Exercising with a friend or friends can also be great motivation. You don’t want to let your buddy down and the stakes are higher for not keeping your commitment. Whatever gets you off your butt!

So 150 minutes huh? That’s 2 1/2 hours or 30 minutes 5 days per week. Moderate intensity so not so hard you think you will die but definitely hard enough to sweat and not be able to hold a leisurely conversation. A few words here and there at best. That’s moderate. Walking at a stroll or slow enough to really yak it up is not moderate.

You could also get 75 minutes a week of vigorous exercise (high intensity) or a combination. Some of my kickboxing and karate practice can be considered high intensity and the rest moderate. Last week I started doing the 30 minutes of kickboxing before karate so I can get 180 minutes in total.

When you’ve got that under your belt, the recommendation is to kick it up to 300 minutes per week of moderate exercise or 150 minutes vigorous exercise.

But wait! There’s more!

Weight lifting! Twice a week. Weight lifting builds both muscle and bone strength helping to prevent falls and osteoporosis. Muscle also burns more calories at rest than fat does which aids weight loss. 🏋️

The benefits:

Other than not being winded by walking across your office to the bathroom, exercise has many benefits including lower rates of all cause mortality (early death. It can’t prevent death ever), lower rates of heart disease, high blood pressure, stroke, type 2 diabetes, colon and breast cancer and depression. It also prevents hip and spine fractures later on from osteoporosis (weak bones) and it helps with weight maintenance.

So what if you have a disability? The recommendations are the same but you will need to modify what you do based on your disability. No one gets a pass here unless you are literally dying. Then you get steak and lobster wine and whatever you want. 🥩🦞🍷 But that’s not us.

The above recommendations are from both the CDC and WHO (World Health Organization). They don’t have a profit motive. They want you to be healthy! Lower your blood pressure by exercising and eating a healthy diet and you may be able to say goodbye to those pills you’ve been choking down everyday. Let’s just say it, you probably won’t see a pharmaceutical giant seriously promoting exercise.

What if I haven’t gotten off the couch and walking to the bathroom leaves me winded? Well then you need to start small. First you need to talk to your medical provider before you start exercising. If you ah e a heart condition you can join a cardiac rehab program. My dad did this after having bypass surgery. These are supervised and you can be monitored. If you don’t need monitoring and your provider clears you (they should!) the start with 5 minutes a day of concerted effort to walk somewhere. Time it. 5 minutes. And keep walking to the bathroom too. Try doubling it week 2. Then add 10 minutes a day each week until you are walking for 30 minutes 6 days a week or more. When you are able to do more than 30 minutes per day, increase the intensity. The sky’s the limit from there!

Get moving and keep moving and you will be setting yourself up for a lifetime of improved health, stamina and longevity!!

Until tomorrow!!

Liz

30 Days to healthy living, Day 1: the rest of your life

Welcome! Today is day 1 of the rest of your life. It’s the day to start over and begin to incorporate healthy living habits that will lead you down the path to more vibrant health, energy and wellbeing. Will it cure everything wrong with you? No. But I know from personal experience that every little step adds up and in time makes a significant difference. It can mean the difference between taking medications or being pill free. It can mean the difference between a lifetime of being diabetic and at risk of heart attacks and stroke (cardiovascular or heart disease is the number one killer for everyone but diabetics are at an even higher risk. More on that later on) or losing a limb, your eyesight or worse. Today is the day you decide to eat better, sleep better, feel better and do better. We will do this together. It’s day 1 for me too although it’s not the first time I’ve done a 30 day challenge.

Supplies you will need:

Journal/notebook

Scale

A positive attitude

Perseverance

And a bit of self control (we are a work in progress though so if you go off track just get back on. No failure allowed!)

Recommended supplies:

Food scale

Measuring spoons and cups

Bullet blender (but a basic blender will work too)

MyFitness Pal app (it’s FREE!)

Activity tracker (helps keep you honest with your activity levels 😉)

So, here’s what to do today:

1. Weigh yourself. Get your naked self on the scale. Take a good hard look. Like what you see? Why or why not? If not, there’s hope! Write it down.

2. What weight do you want to be? Write that down.

3. Why do you want to weigh that weight? Have you ever weighed that weight? What do you expect when you get there?

4. Find out what your cholesterol numbers are. If you don’t know these ask next time you see your medical provider. Write them down.

5. Get a blood pressure reading and record it.

6. Measure your waist circumference. Also measure the widest part of your hips, upper arms and thighs. Chest too, especially women. Record these.

7. Record your clothing sizes.

8. List your medications and health conditions. (Can you see we are creating your own little health record journal?)

9. List your goals other than your weight goal. What do you want to accomplish this month? Is there something you are trying to give up? Or do more of? Less of? Start?

10. Write down how you are feeling. Excited? Hesitant? Not sure? Motivated? Tired? Energetic? Be real. This is for you to track. No one is judging you!

Phew! That’s enough for today. Tomorrow we will talk about the basic plan and what the rest of the 30 days will encompass. For now, here’s to our health! 🍷🥗🍏

-Liz

As good as it gets: Gluten free egg rolls


I grew up on Long Island, Mecca of good Chinese food and pizza. For my birthday I always wanted Chinese: egg roll, wonton soup and maybe some chow mein. I’m sure it was authentic ethnic cuisine… But who cares? It was so GOOD!! 

As I got older I branched out. Hot and sour soup? Yes. Curry chicken and onion? Yes. Shrimp with lobster sauce? YES! It was all good. 

Then celiac disease became part of my vocabulary and life and away went my beloved Chinese food. I haven’t stepped foot in a Chinese restaurant in 5 long sad years. I have learned to make egg foo young even better than any I’ve had in a restaurant. I can make stir fry. I’ve made egg roll in a bowl. I’ve even made egg drop soup (easy!). But egg roll in a bowl aside, nothing has replaced a genuine fried egg roll or wonton soup 🙁 

So I tried these from Feel Good Foods. Not bad. They get the wrapper just right. It bubbles when you cook it. Perfect. The filling? Ok. It has flavor and it’s close but they put bell peppers in it. In my 42 years I have never heard of bell peppers in an egg roll. Never. The average shrimp or pork egg roll has the meat, finely shredded cabbage and maybe carrots and that’s it. There are no bell peppers people!!!! 

Pulling myself together…

All in all however, these are pretty good. One roll has about 130 calories and is just enough for a snack or appetizer. It’s not health food by any stretch but for that occasional craving? It’ll do the trick without making a mess of my kitchen! 

Now will someone puhlease make a genuine tasting gluten free wonton??? I’m begging here…