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30 Days to healthy living: Day 22

Blogging is not for the faint of heart. Or the undisciplined. So many things get in the way. Same with taking charge of your health, right? There are so many other demands on us that we push the things we don’t consider to be overly important to the side and let the busy seep in or even wash over us. So it stands to ask: how important are these things really? Are you committed? If not, why are you bothering to try? Maybe we need to Marie Kondo our to-do lists….

Well, good news is that I think blogging IS important and I like to disseminate what I learn about healthy living so YOU are in luck! I may be slow to post but I’m not going anywhere 😁

So let’s talk SUGAR! Where do we leave off? I think I said sugar is bad, we should avoid it but it’s in everything. Did you do your homework? What surprised you? Did you know sugar is in mayonnaise? Worcestershire sauce? Tomato soup? And every other thing? Did you find anything that didn’t have sugar in it? Reading labels is the only way you will find out. Even items that say they are sugar free or have no added sugar may, in fact, contain sugar. Which leads me to this: do you know what I mean when I say “sugar?”

I had to do a little review myself so don’t feel bad if you’re not sure what’s good and what’s not. I’m going to give a brief lesson.

Sugar=FRUCTOSE.

Your body needs GLUCOSE to function. Most of us equate glucose with sugar but we were deceived. Sugar contains fructose. That sparkly white stuff on your table? 50% fructose. High fructose corn syrup? 50% fructose. So technically it’s not metabolized differently than table sugar but neither is good for you. Agave is healthy, right? Nope. Agave is 90% fructose! Honey? Fructose. Maple syrup? Delicious. But fructose. Corn syrup? Fructose.

Fructose is super sweet and super cheap. Your body doesn’t register it when you consume it so you are still hungry after you eat or drink it. It’s metabolized incompletely by your liver which in turn stores it as terrible byproducts and causes fatty liver. It also creates the bad type of cholesterol that clogs your arteries (it looks like cheesecake in your artery. I saw it firsthand during my surgical rotation in nursing school 🤢) . It is the perfect thing to put in your food products if you are a manufacturer because it makes people eat MORE! I’m not a conspiracy theorist but this is the science. This is researched. Fructose is killing us.

Now, I am not a complete kill joy. Your liver can handle tiny amounts of this stuff on occasion (say once a month) but not on a daily basis. Watch THIS video for all the details. Dr Richard Lustig is much more interesting to listen to than if I were to try explaining the metabolism of fructose vs glucose vs ethanol. Seriously,  Dr Lustig does a great job at making it interesting! Pinkie swear!

So what about fruit? Fruit is good. How? Fruit is a whole food and it contains fiber which mitigates the effect of fructose and also slows its absorption. It has fructose but it contains fructose the way God intended for us to be able to eat it. Fruit makes an excellent dessert.

Ok, back to what your body needs which is glucose. This is what fuels your muscle and brain. Glucose = dextrose. So if a food contains dextrose, its ok as far as the sugar issue is concerned. Ironically, thus far, the only food I’ve been able to find that contains dextrose and not sugar is salami. Ugh. Don’t get me wrong, I love salami, but its not health food. I do, however, have some in my fridge now… 😉

Keep checking your labels. Consider how many foods you eat everyday that contains some form of added sugar. What can you live without? What can you find a substitute for? Although Eve Schaub* was able to go for a whole year without sugar*, I am aiming for a lifetime of avoidance. Not zero but very little. to be honest, I think chocolate is going to be the hardest to find a substitute for. Lily’s stevia sweetened chocolate looks like a viable contender although it contains stevia and erythritol. I will keep my eyes peeled for evidence that we shouldn’t consume these either. Lily’s chocolate chips have been adorning my paleo waffles. No syrup needed!

As you shop, let me know what you find. I am starting a list of good for you and good tasting foods that are truly free of added sugars. Help me create the list!!

Next up? Ways to measure fitness and how to set goals.

Until then, here’s to your health!

Liz

 

*links with an asterix are affiliate links. these are no cost to you but if you make a purchase I may make a few cents. I only link to things that I use myself or books I have read and love. Always check the library for books first or buy the used version if available to save $$!

links without an asterix are non-affiliate links. They do not cost you anything either.

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30 Days to healthy living : Day 21

As you have seen, this wasn’t a sequential 30 days. My apologies for that. I was derailed by the holidays compounded with life. Can I get a witness??

So how are you? I hope your holidays went well and that you got to enjoy all the things and then celebrate the New Year. Are you ready to pick up again? I am! I have had my fill of sugar and I am ready to roll!

Last night I finished reading “A year of no sugar” by Eve Schaub and I have a new mission.  AVOID SUGAR. The problem? Its in EVERYTHING! Really, EVERYTHING.

I started reading labels looking for sugar (I already look for sources of gluten) and WOW. I took my kids to Sweet Frog and got no sugar added frozen yogurt. So after I ate it I asked what it was sweetened with instead. The answer: Sorbitol. Do you know what sorbitol is? Its a sugar alcohol, made from sugar that is not calorie free (it has 2.6kcal/g) and guess what? It turns back into sugar in your body once it gets to your large intestines where it also acts as a laxative. Ahem. It sure does. <cough>  UGH.

On Friday I read labels at Target and couldn’t buy any condiments except for maybe mustard. I couldn’t buy a single brand of deli meat except an organic salami. Salami is yummy but is NOT a health food but it doesn’t contain sugar per se, it contains dextrose.  Today I found that Wegman’s brand organic deli turkey and roast beef do not contain any sugar. Yay! But most store bought bread, gluten free or not, contain sugar. Ugh. Have I mentioned that I don’t bake?

What has shocked me the most is that I thought I was doing pretty well avoiding added sugars. I’ve lost 10+ pounds this summer watching what I was eating and (I thought) avoiding sugar. I did not, however, make all of my own food from scratch and thus after going through my pantry I realize that I have most definitely been eating added sugars. Everyday. Less than I was previously and between less sugar, less snacking and more exercise, I’ve lost weight anyway. I am still concerned with the amount of sugar that I am still ingesting though and even more concerned about my kids. How is there so much sugar in everything?

EAsy answer: Its a cheap filler (like gluten) especially when you’ve made so many products low fat because we (wrongly) thought all fat was the cause of heart disease and obesity. It’s cheap AND it tastes good. Most processed foods need a hefty dose of sugar and/or salt to taste good after its been sitting on a shelf for who knows how long before you buy it. It’s also a great preservative when many of us want to avoid preservatives. Basically, people buy food that tastes good and sugar fits that bill, so that’s what manufacturers use. They are after profit after all. You can’t blame them for that. They make what we buy and ask for and if we don’t they make sure to tell us why we should be buying and asking for what they have to offer. Good old capitalism.

What do we do? Lets start with a homework assignment:

Go through your cabinets and pantry and fridge. Read the labels. Tell me how many products you currently have in your house that do not list any of the following as ingredients: sugar, cane sugar, organic cane sugar, honey, maple syrup, sorghum, molasses, brown sugar, agave, sorbitol, fructose, high fructose corn syrup, concentrated apple or pear or grape or any other kind of fruit juice, fruit juice or barley malt/syrup. Good luck and report back.

Next up will be a discussion of what kinds of sugar there are and what kinds to avoid (hint: see the above paragraph) as well as what is actually ok to consume regularly.

Until then, stay sweet!

Liz

ps: someone commented on my last post with a recommendation for a website run by docs who give information on both the keto diet and intermittent fasting. I am all for intermittent fasting. Not 100% sold on keto. the site is called Diet Doctor. Check it out and let me know what you think. (not an affiliate link and I didn’t pay for anything on the site. )

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30 days of healthy living: Day 20

Phew! 3+ days of a migraine and I still have the remnants of it. UGH! My sincerest apologies for not getting back here sooner 🙁

Tonight I want to discuss ketosis. Most of you have probably heard of someone doing a “keto” diet. Maybe you looked into it and thought no way or maybe you didn’t and just rolled your eyes over the latest fad. I’m here to say there is some validity to this way of eating but I think that people often have some misconceptions about the difference between the process of ketosis and the “keto” diet. I’d like to try to clear up the confusion.

First. KETOSIS is the process by which your body breaks down fat for fuel. Your body can use carbohydrates, fat or protein for fuel and there is a hierarchy for this process. Carbohydrates are the preferred fuel source. Your body is designed to use carbs for energy and the design is efficient. It is much easier for your body to use carbs for fuel and generally there is plenty to go around in the Standard American Diet (SAD-the abbreviation is kind of perfect…). If there are no carbohydrates to use, the next best and easiest to use fuel is fat. If you restrict calories or carbohydrates enough you will use fat as fuel. This can also occur after exercising for an extensive period of time (sorry but a 45 minute aerobics class isn’t likely enough. 60 minutes minimum is needed and maybe longer depending on intensity). Using fat as fuel produces a metabolic product called ketones. Getting into the state of ketosis these, burns fat, helps you lose weight, increases energy and helps maintain muscle mass.

However. There is always a however. Once you reach a state of ketosis, as soon as you consume carbohydrates the process will come to a halt and your body will default to bring carbs again. This is where the “keto” diets come in. By restricting the amount of carbohydrates consumed daily to 50 grams or less, you can maintain ketosis for an extended period of time. It generally takes 3-4 days on a 50gram of carbs or less diet to produce sustained ketosis. During this time many people experience what is called a “keto flu” which includes headache symptoms, fatigue, aches, etc, kind of like “flu” symptoms (without the pneumonia, fever and death parts). Headaches and fatigue are the most common as you body adjusts it’s fuel source.

Where does protein fit in here? You don’t want to burn protein for fuel. This is very bad. You can also kick yourself out of ketosis by eating too much protein so most keto diets consist of 70-75% fat, 20% protein and 5-10% carbs. Total grams of carbs should be less than 50. A healthy body should be able to handle the amount of ketones generated with this diet and you can help your body by drinking LOTS of fluids to flush everything out. Your kidneys will excrete the extra ketones for you as long as you do. In fact, there are test strips you can use to test ketones in your urine although it is not a direct correlation between your urine ketones and your serum (blood) ketones.

Diabetics beware! Diabetics are at risk of ketosis due to lack of insulin which prevents your body from using carbohydrates as fuel. For diabetics this is bad and can lead to ketoacidosis which is a build up of ketones in the blood. Ketoacidosis can cause coma and death. If you are diabetic, please use extreme caution and work with your medical provider to lose weight and change your diet safely!

So, yo put it in a nutshell: The keto diet is an eating pattern which is low in carbohydrates, high is fat and moderate in protein that helps put you into and keep you in a state of ketosis or fat burning. Ketosis can also be achieved by fasting, calorie restriction, intense or extended exercise or, in diabetics, a lack of insulin (this last one is VERY VERY BAD). Eating carbohydrates stops the process of ketosis. In general this process is helpful for weight loss and remaining in ketosis for extended periods will likely result in faster weight loss, more energy and preserved muscle mass while losing weight. A transition period is usually 3-4 days if adherent and most commonly causes a mild headache for a few days. People with diabetes need to use caution because ketosis can lead to ketoacidosis, or an extreme build up of ketones, and cause coma or death. Diabetics should not attempt extreme diet changes unless monitored closely.

My take on this is that anyone on a true keto diet should be monitored by their medical provider. That is true for anyone who needs to lose an extensive amount of weight. Nutritional deficiencies are common on restricted diets and typically require blood work to monitor. Taking crazy amounts of supplements can cause overdosing of vitamins and minerals and there isn’t much evidence to suggest that taking multivitamins is helpful. There are potential side effects of extreme diet changes and the safety of hit pattern of eating for the long term is unknown. I think it is a good short term weight loss strategy for otherwise healthy people who are diligent about eating healthy foods in general. I think its a not great idea for anyone who thinks it gives them a license to live on bacon and cheese and expect to be healthy in the long term.

We will continue to discuss insulin resistance, metabolic syndrome and diet in the next couple of posts.

you can read about the keto diet here and here, here and here.

Until then,

Have a happy healthy week!

Liz

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30 Days to healthy living: Day 17

Let’s talk meal replacements !

I am a BIG fan of meal replacement shakes and have personally used them for years. With my latest effort to lose weight and get in shape I have been diligent about daily shakes and have seen great success. I have several thoughts on why you should consider using them too.

1. Convenience. They are EASY. Fill water to line of shaker cup, add 2 scoops protein powder, shake. Done! Nothing is easier than that! You can get fancy and add cinnamon, peanut powder, fiber powder, greens powder, cocoa powder or any other powder or spice you want. I always add cinnamon, fiber and sometimes peanut powder (really good with chocolate protein powder). I also usually add a probiotic/prebiotic/digestive enzyme supplement powder. Get super fancy by using a high power blender and adding whole fruit or greens. I am typically too lazy for that and just have a green apple on the side 😉 🍏

2. Portion control. If keeping your portions controlled is a challenge and you don’t want to think about it, a measured protein powder meal replacement is the way to go. 2 scoops, done. It leaves little room for misjudging portion sizes and inadvertently consuming twice as many calories as you thought.

3. Adding protein will help keep you feeling full longer and helps keep blood sugar stable longer too. Many of us don’t get enough protein. It also helps with building muscle. Your body needs good bricks to build a strong body!

4. A true meal replacement shake contains vitamins and minerals you may not be getting otherwise. The shake I use eliminates the need for taking a multivitamin. Adding in a little fat and some greens or fruit makes it even better. (I add canned pumpkin!)

5. Travels well. Ever get so hungry on the road you settle for whatever? I sure have. Protein powders are super portable and you can even get them in individual packets for even more convenience. I take small containers of measured out portions of my shake ingredients along with a shaker (duh) and water. If you travel with a cooler you could pack some almond or cashew milk and add that instead of water. Never again will you need to worry about getting stuck on the road with no healthy options and you won’t have to stress about a trip detailing your health goals. This is extra important for me because if I eat the wrong thing I could spend the rest of my trip sick and that is seriously not fun ☹️.

What is your favorite addition to protein or meal replacement shakes? Have a yummy recipe? Post it below!

Here’s to our health! 🥂🍏🥬

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30 Days to healthy living: Day 16

Lets talk NSVs.

What are NSVs or Non-Scale Victories? These are the changes that you often see that may or may not be accompanied by movement on the scale when you change your diet and lifestyle.

Many people jump into a lifestyle change expecting immediate results. We want instant gratification. It’s rampant in everything else in our lives, so why not expect the same when you change your lifestyle? Hey, I ate healthy for 24 hours and parked farther away at Walmart so why haven’t I lost 10 pounds??? Yeeeaaaah…. It doesn’t work like that.

When I started changing my lifestyle this summer and went from being basically a slug to working out and eating well, it took a while for the scale to budge and for anyone else to notice. It was NSVs that kept me going and in the end I lost the weight I wanted to.

Non scale victories to look for :

(hint-these are good to journal every day to keep you motivated)

  1. Less bloat-when you eat the right foods and keep yourself hydrated, your digestive process runs smoother and your belly usually deflates.
  2. You can lift heavier things-muscle is hard to see when it’s still covered in extra fluff but you can certainly feel it when you can lift heavier objects than usual.
  3. Your sleep improves. A funny thing that happens for a lot of people is that they start to sleep better, usually as a result of moving their body during the day. (This one is harder if you have little kids. They don’t care if you are getting healthy. They want a glass of water. )
  4. Your clothes hang better and you might even go down a size even without a loss of weight. Muscle weighs more than fat of the same volume. In other words, a pound of muscle takes up less space than a pound of fat. A pound is a pound but muscle is more compact. This happens best when you are exercising some and have adequate protein in your diet.
  5. Less brain fog. Following a healthy lifestyle tends to give you a little clarity due to less overall inflammation.
  6. More energy. Likely related to improved nutrition, better sleep and less inflammation. You actually WANT to get up off the couch. A body in motion stays in motion. This is physics.
  7. Improved confidence. When you do hard things and stick to it, you gain confidence to do more hard things. The more confidence you gain, the easier it is to try even harder things and things you never thought you could do.
  8. Greater self control. The longer you follow a healthy pattern of eating, the easier it gets to resist junk food and seconds. This is especially true for me.
  9. No more cravings. When you fuel your body with adequate nutrition, exercise and sleep, you may find that your cravings for certain unhealthy foods go away. I certainly find that the thought of how I know I will feel if I eat junk, even gluten free junk, kills any cravings I may have. At this point the only thing I ever get a craving for is dark chocolate and one small square satisfies that. Bonus that dark chocolate is a healthy snack choice for a treat!

 

So, when you feel like you are literally working your butt off exercising and changing your eating patterns but the scale isn’t budging, look for the NSVs and journal them. They are there, I promise!

What NSVs are YOU seeing?

Here’s you our health!

Liz

 

 

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30 Days to healthy living: Day 15

Todays topic: What I read

I love books. I mean, I LOVE books. I love to read. I love to learn. The library is my happy place. Book stores rock too but libraries? Its all FREE knowledge and knowledge is POWER!

My typical haul from the library is at least an arms length. Thankfully they have online renewals because I don’t have a lot of time to read and I usually have to renew once or twice before I can get through them. My 2 favorite topics to read about is healthy (duh) and food. I also enjoy reading about philosophy, especially stoicism and the warrior mind and I am not above enjoying the Outlander series although my default is nonfiction. So I thought I would gather a list of books that I have read about diet and health that I think are worth recommending to other people to read.

I do not necessarily subscribe to everything in the following recommendations but I have found the information helpful and reliable. Some of these I have read cover to cover, some I have skimmed. If your library is like mine, you can look them up and reserve them online. I have linked them to Amazon if you want a copy in your hands to read that you can also take notes in and highlight. I do buy books I find worth referencing regularly. The Amazon links are affiliate links. So if you purchase through the link I might finally make a dime or two off of this blog but it won’t cost you a penny. I always recommend checking the library first though. Consider it my Christmas gift to you 😉

10 Good references on healthy eating:

  1. The Obesity Code by Dr. Jason Fung. Ok, I haven’t read this one. It was recommended by a friend and I am waiting on it from interlibrary loan. He also wrote The Diabetes Code and The complete guide to intermittent fasting. He is a physician and all 2 discuss the benefits of intermittent fasting. Really looking forward to reading these.
  2. The End of Dieting by Dr Joel Furman. Dr Furman believes in a “nutritarian” diet which focuses on eating foods that are mostly plant based for good health and weight loss and avoiding the dieting yo-yo. I am currently reading this one. Nothing weird here. Plant foods are good for you. Eat more of them!
  3. The gluten free Mediterranean diet cookbook. This is a short read with, you guessed it, gluten free mediterranean recipes in it as well as a brief overview of how to eat this way. I am a big fan of a Mediterranean diet and this one I own.
  4. The Blood Sugar Solution by Dr Mark Hyman. He has many related books as well. Mainly its about eating whole foods but this one is good for those prone to diabetes. If there is one disease that scares the crap out of me it’s diabetes. Your blood sugar messes with EVERYTHING else in your body. Get it under control!
  5. Good Calories, Bad Calories by Gary Taubes. Love this book. It is seriously cerebral though. If you want to easier to read version, try reading his book Why we get fat and what to do about it instead. Basically, what we were told about carbohydrates and fat were false and low fat diets make us fat.
  6. The Gut Balance Revolution. Information about your microbiome and probiotics. All the gut health info right here.
  7. 100 Days of Real Food: On a Budget  Good all around healthy diet for families and those looking to eat well on a budget. Nothing fancy. Most of us can eat healthy no matter our income.
  8. Nourishing Traditions This one is different. It talks about the research of Weston Price who was actually a dentist. He found that people around the world who eat traditional foods, especially soaked grains and fermented foods had better teeth and bone structure. Interesting. I don’t have time for soaked grains. I will happily eat fermented foods. I love fat. But no way am I eating fermented cod liver oil and you shouldn’t either. ew.
  9. Trim Healthy Mama Plan by Pearl Barrett and Serene Allison. I own this one plus the cookbook that accompanies it. Love the recipes and most of them are gluten free. Separating out carbs and fats is hard and I tend to prefer their “S” recipes. Read it to find out what that means. I use this frequently and they have a great recipe to make tomato soup without sugar.
  10. Anything by MFK Fisher. She wrote about food in such an elegant and intriguing way. While there are some recipes she did not generally write cookbooks. Her style of writing is my favorite although I can’t name it. Read MFK to fall in love with good food cooked well and enjoy! I own at least 10 titles she had written. LOVE her.

I have several actual cookbooks I reference all the time but it is time for bed. So Bonne Nuit and I will see see you tomorrow!

Liz

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30 Days to healthy living: Day 8

Water water everywhere and not a drop to drink.
Today’s topic is hydration and I will keep it short and sweet!
Do you drink plain water? From the tap? Or bottled? Or flavored?
The typical recommendation is 64 oz of water per day, more if you are exercising heavily. Plain old tap water for most people is the healthiest and cheapest option. Bottled water is no better than tap water and is not regulated. Don’t waste your money. Get a reusable water bottle to carry away from home if you will be out all day. I use one that is 32 oz so I only need to refill it once to get my daily amount of water.
If you don’t like the taste of plain water because you are used to soda or sweetened drinks you will have to train your taste buds. You can use lemon or flavor drops and slowly decrease the amount you use every day or every week until you adjust to plain water to get your hydration the cheapest way possible. Being that it is cyber Monday, I bet you can get a great deal on a fancy insulated water bottle if you like. It will still be cheaper than buying bottled water and better for the environment too.
Do other drinks count? Good question and the answer is maybe. If you are in weight loss mode I suggest that you get 64oz per day of plain water IN ADDITION TO anything else you might drink like coffee or tea. Sparkling unsweetened water counts toward your 64 oz. You need the extra fluids to flush everything out. Once you are on maintenance you can probably count any liquids toward your total for the day but if you workout you will need to get more than that. On days that I exercise I drink at least 96oz.
Most of us walk around dehydrated and this can cause us to feel tired or even hungry. The next time you get that afternoon slump, trying drinking a glass of water. Trying to lose weight? Drink a full glass before each meal and then sip water throughout.
Since we are fasting all night and not drinking anything, I also highly recommend drinking a full glass of water when you wake up and one glass before bed. This is especially important if you take medication. Always drink a full glass of water with medications unless specifically instructed not to (I don’t know of any off the top of my head though).
One thing to note: there are some medical conditions which require fluid restriction. If you have been told by your medical provider to limit your fluid intake, it is with good reason. Follow their directions!! Not following an ordered fluid restriction can have significant consequences including death!
So barring a medical order not to, drink 64 oz of water per day or more. Plain water is best. Sparkling water is ok too. Add a little flavor if you need to but try to wean yourself off of flavor eventually and just drink it plain.
That’s it for today. See? Short and sweet. Stay hydrated and I’ll see you tomorrow!
Cheers!
Liz
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30 Days to healthy living: Day 7

We made it a week!! Yay!!
I don’t think I have ever blogged this many days in a row so I am doing a happy dance here! 😀
Today lets talk about rest and stress. Are YOU stressed out? I sure am and I don’t know anyone who doesn’t have a significant amount of stress in their life. It always seems like life is going 10,000 miles an hour and we just. can’t. slow. down. UUUUUUGGGHHHH!!!
So since it is Sunday and the weekly day of rest that my fellow Christians and I are supposed to observe, I thought it an opportune time to take a breather and talk about it. Do you ever stop and smell the roses? In other words, do you ever take a moment to observe the world around you? Do you notice the looks on other people’s faces at the grocery store? Or the scenery on your ride to work every day? Do you work Monday through Friday and long for the weekend only to fill it up with kid activities and grocery shopping and laundry and and and… ??? Me TOO!
We need to stop. And we need to stop this now. Today. Can we please just take a break?
You see, stress is not all bad. Getting married is stressful but it’s also joyful and a celebration of life. So is having a baby. Or going on a longed for trip. Or landing a new “perfect” job. Or retiring. Or everyday things like exercising. All good things but all stressful nonetheless. We are willing to do the work for these types of stressors because we can see the reward in them. “Bad” stress is the kind that doesn’t seem to get us anywhere. Like when we schedule overselves to have our kids at soccer practice at the same time you are supposed to be in a school board meeting while also baking cookies for your church bakesale. Or we sign our kids up for an activity that starts at 5 pm but that’s when we are getting out of work and now we have to figure out how to get them there while feeding them a nutritious dinner. (My apologies to the single people out there-my examples revolve around having kids because honestly I was never stressed out before I had them…) Where are these crazy schedules getting us? The answer is nowhere good.
Over scheduling leads to meals on the run which leads to eating unhealthy fast foods and this in turn contributes to weight gain and high blood pressure and diabetes. Bad, bad, bad.
Another type of “bad” stress? Getting yourself worked up over things you can’t control. This is rampant on social media. I feel it myself. I read posts and start getting upset and have to remind myself to step away from this kind of idiocy because ultimately it has no valid bearing on my life. Read the comments on those posts that get your gills up and you will quickly see that not everyone has learned the skill to walk away…but don’t read too much, you may lose faith in humanity.
What do we do?
1. Figure out your priorities. Make a list of everything you do. I made a stack of index cards and wrote one thing on each card that I currently have on my plate. I ended up with a HUGE pile. Pick out the top 5 things that you want to include in your life each week but don’t include things you need to do to live like eating or going to the bathroom.
2. Schedule your top 5. We often get so busy with our daily stuff and then forget to include the things that we WANT to include in our lives. Put it on the calendar.
3. Consider what you can live without. What things do you do that are of little benefit? What things do you do because you’re afraid someone else will be disappointed in you if you stop doing it? What things do you do that you do because you always have but don’t really want to? Do you do anything out of guilt? I hereby give you permission to stop doing these things.
4. Choose a day of rest. A WHOLE DAY of the week to unplug and not have anything scheduled. I try to do this on Sundays. I go to church every Sunday. It’s one of my priorities. But that’s it. I keep the afternoon open. I also have a hard rule that there are absolutely no activities to be scheduled during the time that we are supposed to be at church. This kind of goes under priorities but if I allowed things to get in the way of going to church I would also likely let things get in the way of having a day of rest too. We NEED down time.
5. Learn to say no. Say it with me now, NO! No. It’s the most beautiful word. You don’t even need to give an excuse. “Do you want to join our women’s group?” No. Thank you. “Can you bake 10,000 cookies for the bake sale?” No. Thank you.  And don’t feel guilty about it!! Baking cookies gives me hives just thinking about it so this is a no brainer for me but if you are a master baker but baking 10,000 cookies was not on your radar to do and you don’t want to that day, then DON’T. No one needs 10,000 cookies anyway. Think of how many vials of insulin saved!!!
6. Pray. Prayer has been shown to reduce stress and it helps us to be mindful. Take 5 minutes everyday to quiet yourself (moms-you can lock yourself in the bathroom to pray. God doesn’t mind.) and pray. Pray about what you need. Pray about what you want. Pray a prayer of gratitude for what you have. Pray a prayer for your children banging on the door. Pray for healing of your friends cancer. Pray for whatever comes to mind. Prayer is a form of meditation in a way (I can’t meditate to save my life but I can pray!).  Its good for you. Just pray.
7. Breathe. Feel uptight? Stress causes us to chest breathe. We need to belly breathe to release it. Take a deep breath in through your nose using your diaphragm . You want your belly to expand, not your chest. You are pulling air down deep into your lungs. Hold it there for a couple of seconds, then slowly let it out. Do this a couple of times while focusing on your breath. This type of breathing helps stop the stress response in its tracks. Great while driving on Sundays and holidays especially. Or the first day that it snows when everyone forgets how to drive. Or at the grocery store the day before a holiday. Or when your kids are driving you nuts and you think you will die. I know this because a friend told me. Ok, you got me. I am that friend…
8. Eat well. Crazy eating patterns like eating in the car or in front of the TV or at your desk is terrible for you. Eat good food, sitting down, at a table and preferably with people you like. Stress interferes with digestion too so don’t eat with people you don’t like. Except your children. You have to (at least try or pretend) to eat with your children. Family meal time is a wonderful thing, however, sometimes it’s ok to send them away so you can eat in peace with your spouse. 😉 Really, though if your stomach is in a knot, digestion isn’t happening. I end up with a stomachache for hours and feel bloated. Take a few breaths. Walk away for a bit and then come back to eat if you need to. Your meal should be a mini-feast and a time to enjoy. Take pleasure in your meals! (yes, even if it’s a protein shake!)
9. Exercise! Exercise is excellent stress relief!! This should be on your calendar as a priority. 150 minutes per week of moderate exercise at a minimum. Need extra stress relief, try kick boxing or martial arts. Works for me!
10. Sleep! 7-8 hours minimum for adults. Turn off all devices at least 1 hour before bed, preferably 2. Dim the lights. No phones at the bedside. No TV in the room. You will be more resilient with adequate sleep. Without it you will be more likely to react than to respond through out the day. This is another priority item. What time do you need to get up in order to be ready to leave on time? count backwards 8 hours. This is when you should be turning off the light to go to sleep. An hour before that is when you should start your bedtime routine and hopping into bed to read or do other things you are supposed to reserve your bedroom for…
Pick one of these and start incorporating it into your life this week. Add one more thing per week. Its not an overnight process. Your bad habits and stressors have built up over time. It will take time to fix it. 10 things in 10-12 weeks. You can do this!
Tomorrow we will talk about hydration. Have a wonderful day!
Liz
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30 Days to healthy living: Day 6

It’s heart health day! The number one cause of premature death in the US is cardiovascular disease. It also contributes significantly to chronic illness. High blood pressure, atherosclerosis, congestive heart failure and heart attacks and their aftermath result in people taking multiple medications which can be expensive and cause side effects. Heart disease also limits life expectancy and causes disability.
Prevention is always the best medicine and a general healthy lifestyle that includes daily exercise, lots of fresh fruits and vegetables, healthy fats and fiber as well as stress reduction, adequate sleep and staying at a BMI of less than 25 goes a long way in preventing disease. Significant weight loss and diet change can also reverse some of the damage.
Recently I have been doing continuing medical education on nutrition and preventive medicine. I came across a webex on foods that prevent cardiovascular disease and took lots of notes so I am going to list out what this particular cardiologist who works at Johns Hopkins recommends and my take on them. I already try to include many many of these into my diet every day but some of this was new information for me.
A heart healthy diet should include:
1. Omega-3 fatty acids-fish oil, fatty fish (the BEST is sardines, salmon is second best)
2. Omega-9 fatty acids or oleic acid (ALA)- found in vegetable oils such as high oleic
sunflower oil, olive oil, avocado oil, canola oil, nut oils.
3. Coconut oil-contains some unique qualities and high amounts of lauric and caproic acid that are bebeficial.  As will all oils, use in moderation. MCT oil, which has been made popular by “bulletproof” coffee, is made from coconut oil. If you don’t like the smell or taste of coconut, buy it refined.
4. PURPLE grape juice and RED wine-contains resveratrol but that’s not the whole reason it is good for you. Resveratrol supplements do not have the same benefit. Red grape products have a high ORAC value, which means it is high in antioxidants. 4oz of wine or 8 oz of grape juice. I dont’ drink juice but I do buy it for my kids. If I can’t find a red wine that doesn’t give me migraines I may consider having a glass of purple grape juice now and then…
5. Raisins! They are high in potassium and Americans generally do not get enough. We should get more potassium than sodium in our diets but it’s the opposite. We get a TON of sodium. The DASH diet has been proven to lower blood pressure but that is likely more due to the fact that it is heavy on fruits and vegetables and hence high in potassium which has blood pressure lowering effects. Only 5% of the population is sensitive to sodium so we don’t all need to be on a super low sodium diet but we definitely need more potassium. Word of caution here: too much potassium is also bad and can build up if you take a supplement. Much better to eat foods high in potassium instead unless it is prescribed to you. Then make sure you go for your blood work to monitor it!
6. Garlic-must be CRUSHED! This is the way it releases allicin which is the active heart healthy compound that magically appears when you bash a clove of garlic on it’s head. This could double as stress relief, lol.  It lowers cholesterol and blood pressure. 1-3 cloves per day. If you take a supplement and it doesn’t smell, it is worthless. Vampires beware.
7. Chocolate. DARK chocolate. In fact straight up cocoa powder that is not process with alkalai is best. I add a tablespoon or two to my protein shakes and I use cacao powder. Because I am fancy. Any brand is fine though as long as it is not processed with alkalai. It will say so on the label. 2 tbsp is best. Contains flavenols and lowers systolic blood pressure (the top number) and improves blood flow.
8. Stanols. What? It’s from plants and has been shown to lower LDL (the “bad” one) 14%. It’s only found in Benechol though and Promise Take Control. When I heard this I marched out to find some. I found Benechol at Wegmans. They have light and regular versions and as a staunch lover of butter, I really like the taste of this. 1 tbsp per day is sufficient. They use this is Europe a lot more than we do. It apparently didn’t take off here and some products were discontinued in the US due to poor sales.
9. Nuts. All nuts. Daily intake of nuts (and yogurt) is associated with long term weight loss. The fat in nuts is good for satiation which is the sensation of being satisfied. A good snack is 10-15 almonds. Whatever nuts you like, keep it to 1 ounce since they are high in calories too.
10. Soluble fiber-psyllium which is what is in metamucil. Soluble fiber is also found in fruits/vegetables and oat BRAN. Helps lower cholesterol. I buy plain psyllium powder and add it to my shakes. You have to drink it quickly though or it thickens up and you will be chewing your shake instead of sipping it!! Drink extra water too to help it work and not back up your system. Taking fiber and not drinking enough fluids can cause constipation. . Follow the dosage directions on the package but 1 tsp should equal about 5 grams. When I prescribe it I give it twice a day if someone is adamant about not wanting to take a statin.
11. Soy. This one can be controversial depending on who you listen to. It does lower cholesterol. I recommend organic soy in the form of edamame. Even my kids will eat these. You can get them frozen shelled and just heat them up. If you like lima beans, you will like these, maybe even better. Yes, I have liked lima beans since I was a kid. I’m probably the only one. Give soybeans a chance!
There you go. 11 things you can include in your diet to improve your cardiovascular health. I can’t reiterate enough that we need to get more VEGETABLES AND FRUIT in our diets! Vegetables really give you the most bang for your buck, especially leafy greens. Meat should be more of a condiment than the main event at each meal. Healthy fats should be consumed with your greens to improve vitamin absorption (some vitamins are better absorbed when you eat fat) so use your high oleic acids on your greens! And use whole grains and oat bran to improve fiber intake as well.
A study at the University of Toronto showed a significant reduction of cholesterol similar to a statin using what has been called a “portfolio diet.” It contains several of the foods I listed above and includes the intake of 45grams of nuts (about a handful), 50grams of plant protein, 20 grams soluble fiber (oat bran, psyllium, apples), and 2 grams plant sterols (Benechol margarine).  Read about it here and see the infographic here.  See! Plant foods are sooooo good for us!!
Here’s a tip when shopping: shop the perimeter. The perimeter of the store contains the best foods like produce, lean proteins at the meat and seafood counters, low fat dairy and frozen vegetables. Plot out your list and your path by what you want to be eating BEFORE you get to the store. If you wander up and down the aisles you are more likely to pick up something that looks interesting (the power of marketing!!) but isn’t really food or healthy for you. the longer you stay, the more you spend too (more marketing research!) so save your waist line, your heart and your wallet and shop the perimeter!!
There you have it. I hope you learned something interesting and useful. Tomorrow, I will discuss rest and stress. Until then, here’s to our hearts!
Liz
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30 Days to healthy living: Day 5

What I eat:
When I am in weight loss mode:
am: black coffee (I flavor mine with essential oils but only use essential oils that are labeled for ingestion!!)
Arbonne protein shake with Daily fiber boost, digestion plus and either a tablespoon of peanut powder or cacao powder and cinnamon.
lunch: 2nd protein shake with cinnamon or pumpkin pie spice.
green apple
handful almonds
water or tea
dinner:  lean protein such as salmon, tilapia, flounder, chicken breast, grassfed steak, eggs
3 cups leafy greens, often wilted with fresh pepper and Himalayan salt, drizzle of olive oil OR 1.5 cups other vegetables such as sweet potatoes, broccoli, cauliflower, mixed vegetables, etc..
(I honestly am not great at cooking rice. If someone else makes it I’ll have a 1/2 cup)
water or sparkling water
4 oz wine once a week
dessert: if I need something sweet I will have a small square of dark chocolate with 70% or more cacao or 5-10 Skinny Almonds and a cup of herbal tea without cream or sweetener.
Normal mode:  
am: same as above
lunch: lean protein with greens, maybe 5oz yogurt with protein bar crumbled in it.
water or tea
dinner: as above but will have 4-5 oz wine twice a week
dessert: same as above (I am a creature of habit)
I vary my vegetables a bit. I love bok choi, spinach, arugula, sweet potatoes, squash, tomatoes, cauliflower, broccoli, mixed greens, mushrooms, all of them really but I tend to eat a lot of one thing then move onto something else. I prefer simplicity and I don’t follow recipes that have a lot of steps or ingredient usually. Frozen veggies are generally my favorite because they don’t spoil before I can use them! I only eat corn about once or twice a year in the form of fresh corn on the cob. Corn is NOT A VEGETABLE! Its a GRAIN!! It’s also highly allergenic. I occasionally eat rice. I never eat wheat, barley or rye and rarely oats because I have celiac disease. I don’t drink soda or sweetened drinks. I also rarely drink juice and if I do it’s tomato juice with fresh cracked pepper.
Also, when on maintenance I am finding it easier to eat just 2 meals and maybe a snack. I try to go 4-5 hours between the two meals and then drink tea and water in between. I will eat something that has about 100 calories if I physically feel hungry in between and then try to wait until I am physically hungry before having my second meal of the day. On days that I have Tang Soo Do, I have a hearty post recovery snack such as a protein shake with maybe a banana. I also make sure to get extra water on days I work out.
Hot tea is excellent when you have cravings. Tea comes in every flavor imaginable and I have a tea drawer that is proof! Get yourself an electric tea kettle. I LOVE mine!
I rarely eat out (maybe once a month at best) and when I do I have to be picky because of having celiac disease. Core Life is a great place to eat out but you still have to watch what you are putting on your plate! Just because it’s salad doesn’t mean its low calorie. Creamy dressings, cheese and oils add up quickly. I like their tuna poke power plate with Brussels sprouts and salad with kimchee, no dressing.
There is a place in town that makes gluten free poutine. It is amazing and I indulge in it about twice a year. Totally worth it. Make sure to include an occasional splurge and plan for it and savor it. Don’t fast all day in anticipation of feasting or you will be famished and tempted to overdo it. It won’t be nearly as enjoyable when you do. Eat just enough of what you love to satisfy you. Small plate or tapas restaurants are great for this because portion control is built in. Or just order an appetizer as your dinner. When you don’t eat the really rich, decadent foods all the time, you can both appreciate them much more and you will find that you are satisfied much more quickly. Drink extra water when dining out because you will inevitably ingest more sodium than usual.
So, if you are following the 30 days to healthy living for weight loss, I recommend this basic plan (refer to day 2 for the what to eat details) :
breakfast: protein shake with fiber, digestion plus, cinnamon (if you like cinnamon-its’ good for blood sugar control). You can add 1/4 c. spinach if you use a blender. Or try adding 1/4 c. pumpkin puree and pumpkin pie spice. Or half a green apple. If you find yourself hungry too soon, add 1 tsp coconut oil. Fat is satiating.
lunch: second protein shake
tea, water
dinner: lean protein and 3 cups greens or 1.5 cups other vegetables with 1-2 tsp olive oil, seasonings, 1/2 c brown rice or other whole grain.
64 oz water daily
snack only if physically hungry or eat next meal if convenient to do so. Keep snacks to 100 calories each.
Journal everything you eat!! (remember day 1!)
Tomorrow we will discuss some heart healthy foods that you may want to add to your diet every day for the long term. Cardiovascular disease is the number one cause of premature death and disease!! Take care of your heart!!!
Here’s to our health!!
Liz