Author: Terri

False Hope

photography by Tracy Sheppard
photography by Tracy Sheppard

The Weight Loss Industry has no conscience.

They sell ‘hope’ to millions of desperate people each year.

According to Business Week, “Americans spend $40 Billion a year on weight loss products, and programs.” $40 Billion! It’s hard to wrap my brain around such figures.

The problem is, even after our hard earned cash is long gone…the weight that may have been lost, is regained. There are plenty of statistics to back this up.

Celebrities are not immune, either. They spend huge amounts of money in an effort to stay marketable. They are pressured to maintain a certain ‘look’ and take part in the latest diet fads.

According to a 2006 study reported in The New England Journal of Medicine, “Most people who participate in weight-loss programs “regain about one-third of the weight lost during the next year and are typically back to baseline in three to five years.”

The problem is multi-layered. The core of it attacks at the deepest level. The Weight Loss Industry would have us to believe, WE ARE BROKEN. The message they send is, “You are broken and needed FIXED.”

Weight loss is complex, at best.  There are many contributing factors and no single solution.

Yes, we do have a serious health crisis today. Type II Diabetes is emerging in epidemic proportions. Lifestyle changes are what’s necessary to get health back on track. The answer is not the latest bar, powder, pill or fad diet. ‘Fat shaming’ is not acceptable.  There is no single food that is inherently ‘bad’ or the blame.   On the other hand, there is no single food that will fix the problem.

The only thing ‘broken’ is the weight loss industry, itself. Fad diets can’t be carried out for the long haul. They can’t be maintained for any duration. Eventually, they are dropped. Old eating habits enter back in to the picture.

Lifestyle changes are the only lasting way to better health. Adding nutrient dense foods to our meals, adding more exercise to our day, adding self-care rituals and learning that we are not ‘bad’ or broken, are all essential stepping stones to a more energetic and vibrant life.  Keeping the focus on behaviors and making choices that reflect our lifestyle rather than jumping from one ‘quick’ fix to another, is a much better solution.

 

G-R-R-R-ATE!

 

G-R-R-R-ATE!

I couldn’t resist a bit of ‘word play’ just for fun…

A simple kitchen hack that creates interest, nutrition and flavor in your recipes involves an often overlooked kitchen utensil!

Get out that Cheese Grater and add some yum to your meals!

1. Chocolate – (make it organic 70% dark cacao or more) Livens up everything from yogurt to chili! Dark Chocolate is one of my secret ingredients for Pumpkin / Turkey Chili

2. Carrots – Adds nutrition and color to soups, salads and stews

3. Hard Boiled Egg – Add Protein to everything from asparagus to salads

4. Nutmeg (Another secret ingredient) Fresh, whole nutmeg adds a deliciousness to hot beverages, soups to stews.

5. Potatoes. Sweet or Redskins grated make yummy omelets, quiches, or potato pancakes.

6. Cucumbers. Garnish salads, hummus or sandwiches

7. Cabbage. A tasty addition to stir-fries, salads or soups.

There is plenty of room for creativity here. Just dust off that grater and have fun. Adding vegetables and creating flavorful dishes can be easy!

Have a G-R-R-R-ATE day, everyone!

Take Five

 

Pour yourself a relaxing cup of Green Tea and enjoy Five of my Favorite Articles found this week!

  1. Cathe Friedrich shares some evidence based information regarding a topic surrounded by myth and confusion:

Resistance Training and Aerobic Exercise Change Your Heart but in Different Ways

 

2. Alex Hoffman shares insight on whether or not we should get on the treadmill and lift on the same day in this important read for ISSA:

Do Cardio and Strength Training Actually Work Against Each Other?

 

3. ACE Fit Life gives us

5 Reasons Why You Should Try Yoga

 

4. Adam Bornstein has been on fire of recent with some in your-face-facts in this must read article:

So there you have it.  Bringing you the best in Science-based Information regarding the topics of fitness and nutrition.

No Excuses?

 

How does “No Excuses” feel for you?

I used to ‘feel’ that having ‘No Excuses’ was a pretty good motivator in my own life.

But now….Not so much.

The problem with having a ‘No Excuses’ mentality is that it is rigid. Inflexible. Unyielding. Unbending. Stubborn, even.

And being inflexible can lead to broken.

‘No Excuses’ allows zero room for obstacles or legitimate reasons why you may want to consider switching your workout, or even skipping it all together.

There are many times in life when excuses are really legitimate, and we need to care for ourselves during these times, not made to feel guilty.

So, while the ‘No Excuses’ mantra, or others like it, may appear motivating;  they may actually be harmful. Listening to our bodies is essential. We need to halt the guilt trips we place upon ourselves. It simply doesn’t work.  We instinctively know when we are procrastinating or avoiding a task.

Obstacles are as much a part of our journey as the path itself. Being mindful of that is essential.

Trying to accomplish ‘too much, too soon’, may also lead to frustration and excuses. Pay attention. Journal your thoughts. Record those obstacles and your feelings associated with them.  The process may reveal some empowering characteristics about yourself that you hadn’t fully realized.

Being Still

photography by Tracy Sheppard
photography by Tracy Sheppard

“Finding a moment to sit and just do nothing can be very healing, transforming, and nourishing.”
–Thich Nhat Hanh

Perhaps one of the most difficult things to do, for many of us, is to sit quietly…doing absolutely nothing, but being STILL.

Yet, it can be so transforming. Empowering. Nourishing. Is it that we are so hardwired to be in constant motion? Do we feel guilty for taking this time all to ourselves? Please, don’t!

I’m not speaking of hours upon hours, here. Take 10 minutes. No distractions. No phones, emails, TV, or external noise. Alone with only our thoughts.

This is doable! We spend how many minutes watching mundane and utterly ridiculous TV ads over and over! So, don’t say you can’t afford the time.

You will be amazed at the healing power that mindful meditative moments can have.

There is no set time of day. Whatever works for you is ideal. Wherever you can find that quiet space is perfect.

Refresh and Renew.

Power Couples

 

 

Power Couples

When you think of couples that seem so natural together; you can’t help but think of Fred and Ginger. They were nothing short of magical together.

Certain foods are natural combinations, as well. Peanut Butter and Jelly, Turkey and Dressing, Eggs and Toast, to name a few. We all have our favorites, healthy or not.

However, some foods don’t seem to pair together well at all. But, boy do they work hard together! These are the food pairings I’d like to share.

It’s called ‘Food Synergy’!

Food Synergy is a term believed to be coined by researcher David Jacobs, Ph.D, according to HuffPost Healthy Living.

The basic idea is that foods affect our health in a number of complex ways, and we may get even more bang for our buck when certain foods are eaten together.

Here are a few of these Dynamic Duos:

Tomato and Avocado—

“A study from Purdue University explained that carotenoid nutrients, found in colorful produce like tomatoes, can’t be absorbed by the body unless they are delivered with a little fat. Tomatoes are well known for containing the carotenoid lycopene, which may decrease the risk of some cancers. To get all the disease-fighting benefits, pair them with about a quarter of an avocado, worth about 4 grams of absorption-boosting monounsaturated fats. Other nutrients in fruits and veggies, including vitamins A, D and E, are also best absorbed with a little fat, so it’s a smart idea to mix one of these healthy sources into your next salad.”

Oatmeal and Vitamin C (oranges, grapefruit)–

“Oatmeal is a well-documented heart helper, but eating oats (and other whole-grain foods) with a side of vitamin C can help stabilize cholesterol levels to keep arteries clear.”

Black Pepper and Turmeric—

“Black Pepper slows down the metabolism of curcumin, the anti-oxidant found in turmeric. Curcumin contains anti-inflammatory, antiseptic and antibacterial properties. Adding pepper increases the absorption of curcumin. In fact, Melissa Rifkin, R.D. explains that using the two spices together “improves the bioavailability of curcumin by 1000 times!”

Broccoli and Tomatoes–

“Pair the cancer-fighting powers of lycopene-rich tomatoes with broccoli for extra protection against prostate cancer.” Two are better than one!

Apples and Grapes–

“The flavonoid quercetin, an antioxidant behind many of the health benefits of apples, and also found in berries, may help fight breathing problems and some cancers and keep memory sharp. But, when eaten in tandem with catechin, another flavonoid, this time found in purple grapes, the combo may inhibit blood clots and boost heart health.”

These are just a few of the many dynamic duos in the food world.
Put them together and they can provide even more nutritional impact than when eaten alone.

Eating a variety of fresh, whole foods, especially some of the ‘power’ couples, can boost help nutrition. Including delicious recipes in your week, taking advantage of Food Synergy can be yummy and beneficial!

 

Sources:

HuffPost Healthy Living

Wearin’ O’ the Green

The Wearin’ o’ the Green

Everybody’s Irish as St. Patrick’s Day approaches, so the saying goes.

And why not? It’s all good fun.

While you’re at it….Remember to Eat Green, too!

Food is way more than just nutrition. Yes, it’s essential to include optimal amounts of nutrients and to be energized through the power of yum, joy of meal preparation, and to exercise creativity while increasing control of the foods on our plate.

Eating a Rainbow of Phytonutrients is the best way to achieve this. What is a Phytonutrient?

“Phyto” refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats. Fruits and vegetables contain phytonutrients. Other plant-based foods also contain phytonutrients, such as: Whole grains.

Let’s get back to the GREEN

Some outstanding foods in the Phytonutrient ‘Green’ Spectrum are:

Apples
Artichokes
Asparagus
Avocado
Bamboo Sprouts
Bean Sprouts
Bell Peppers
Bitter Melon
Bok Choy
Broccoli
Broccolini
Brussels Sprouts
Cabbage
Celery
Cucumbers
Edamame
Green Beans
Green Peas
Green Tea
Greens ( Arugula, Beet, Swiss Chard, Collard, Kale, Spinach, Lettuce)
Limes
Okra
Olives
Pears
Snow Peas
Water Cress
Zucchini

A few of the many benefits of eating green are:

Anti-Cancer
Anti-Inflammatory
Brain Health
Cell Protection
Skin Health
Hormone Balance
Heart Health
Liver Health

 

Benefits of Aerobic Exercise

Aerobic Exercises are those that increase your heart rate and promote the increased use of oxygen for an extended period of time. The prefix,  “Aero” derives from the Greek word for “air.” Aerobic exercise is the health and efficiency of your body’s air circulation system: your heart.

A program that includes regular exercise, at least 30 minutes per session, and working at 70 to 80% of one’s maximal output (target heart rate zone) most days of the week, has multiple physical and psychological benefits.  A few of the potential benefits of a regular exercise program are as follows:

  • Improved efficiency of the heart, bloods vessels, and peripheral muscles
  • Increased general muscular strength and endurance
  • Improved flexibility
  • Increased energy levels, making daily activities easier to perform
  • Possible reduction of high blood pressure
  • Decreased body fat and increased lean muscle mass
  • Improved sense of well-being and self-esteem
  • Reduction in anxiety and depression
  • Increased self-confidence with participation in more social and recreational activities
  • Possible reduction in resting heart rate
  • Increase in the angina threshold (ability to work at higher energy levels prior to chest pain (angina)
  • Helps control blood cholesterol levels;  Increases good cholesterol (HDL)
  • For Diabetics, it helps manage elevated serum glucose at optimal levels
  • Retention of calcium and phosphorus in the bones, preventing osteoporosis

Some important things to remember:

  • Always allow sufficient time to warm up the muscles prior to exercise
  • Always allow sufficient time to cool down (bring the heart rate to normal)
  • Always select an appropriate time to exercise;  ideally before meals or at least one one and a half hours after meals, or caffeine intake
  • Avoid exercising in extreme temperatures.  Exercise indoors during inclement weather
  • Avoid exercise during illness or infection
  • Resume exercise gradually after a break in routine
  • Avoid hot showers immediate after vigorous exercise (cool off or at least 20 minutes)
  • Remember to check your pulse (at rest prior to exercise, during exercise, 3 minutes after exercise, 6 minutes after exercise)
  • Keep a record of your exercise routines and improvement
  • Do consider adding a workout buddy to help keep you consistent
  • Always consult your Physician prior to beginning a new exercise program
  • Common sense is always appropriate
  • Mind, body, spirit are one
  • Relaxation is a part of the program
  • Rest and recovery are just as important as exercise
  • Hydration before, during, and after is essential
  • Exercise is meant to be enjoyable.   Find something you love to participate in

 

How I Cut Carbs on the Weekend

 

Cutting Carbs.

The truth be known, I couldn’t tell you the last time I had Pizza. Not because I’m cutting carbs. Not because I’m on a diet. Not because I’m working toward fitting into those ‘skinny’ jeans. Nope, none of those. Pizza makes me feel horrible. Sluggish. Lethargic. Yucky. I’ve learned a long time ago to stay away from foods (refined carbohydrates) that don’t provide my body with the energy and vibrancy it deserves. Everyone is different.

Cut carbohydrates? No. Unless you are getting ready to compete in a physique competition; you should never cut carbohydrates out of your diet.  Ask anyone who has done so for any length of time, and they will tell you about the brain fog, irritability, lack of energy and other side effects of carbohydrate deprivation.

They are necessary for (glucose) energy, healthy brain function and fiber, just to name a few of the essentials

The key is to choose the right type of carbohydrates.

—The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

—Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

A few healthy options include:

-Whole grains
-Steel Cut or Old Fashioned Oats
-Beans
-Whole fruit instead of fruit juice
-Quinoa

Don’t be confused about carbohydrates, but keep in mind that it’s more important to eat carbohydrates from healthy foods than to follow a strict diet limiting or counting the number of grams of carbohydrates consumed.

Keeping a Food Diary is the perfect way to find out which foods make you feel good and which foods create negative effects.  Recording what you eat during the day can help you determine which foods to eliminate from your diet.  A pattern will begin to emerge that correlates between food and mood.  Pay attention.

Convenience Over Health

Weighing the benefits of Convenience over Health.

We live in a fast-paced society and there’s no evidence that it will be slowing down any time in the near future.

Americans are consuming more and more of their daily calories from full-service and fast food restaurants. The trend toward increased consumption of eating our meals away from home has led to a whole host of health issues.

Most people don’t desire unhealthy foods, but lack knowledge when it comes to making choices in dining out. That, and the fact that we have no control over ingredients and/or quality when choosing restaurant meals over home cooked.

Rotisserie Chicken

Prepared food consumption is also rising. Most super markets have expanded their take out / deli sections due to rising demand. It’s easier to pick up a Rotisserie Chicken with that gallon of milk, especially after a long work day, than to go home and prepare a meal. But what is the sacrifice?

It’s our health.

Making smarter choices when dining out is not impossible, if you have some basic knowledge and aren’t afraid to voice your preparation preferences to your waiter/waitress. Most places will accommodate and if not; find some place that will comply.

Our relationship between diet and disease can be better armed with knowledge.

It’s not about deprivation but making better choices. Our health and body composition respond to our dietary choices.

Food source matters for long term health.