K6 Wellness Extras

Soda vs. Kidneys

2012-03-01T10:16:00.000-08:00

Sodas contain a high amount of phosphoric acid which is closely linked to the development of kidney stones and other kidney / renal issues. If you drink 2 carbonated beverages daily for an extended period of time, you are greatly increasing the likelihood of suffering from chronic kidney issues later in life... not to mention the probability of high blood pressure also. The phosphoric acid in sodas makes the soda have a slightly acidic flavor but it really zaps the kidneys.

Many people drink diet sodas thinking they are escaping obesity and other health problems by not consuming the sugar in regular sodas but the fact is - it just ain't so!

Soda Pop vs. Bones

2012-02-28T06:00:00.000-08:00

Let me begin by saying how shocked and dismayed I am at the amount of BAD information available regarding soda pop and bone health!! I am absolutely floored at some of the "latest" research I have read from the established medical community. I suppose bone loss associated with drinking sodas would be a mystery to doctors though, given that they do not get any formal nutrition education as a part of their higher education. I digress, though....

The fact is, phosphorous, found in large amounts in soda pop, is an essential mineral necessary for proper body function. However, when consumed in copious amounts, calcium is leached from the bones, leaving them porous and weak. Sodas have LOTS of phosphates and no calcium, therefore, when consumed, calcium is pulled from the bones because the phosphate levels are too high in the body. Caffeine also has a direct impact on calcium absorption - it impairs calcium absorption.
Now please do not misunderstand this, bone health has much more to do with ALL minerals, not just calcium. If you want strong bones, you need vegetables that are mineral rich. The minerals in vegetables are much more absorbable than the minerals found/added in other foods (especially dairy).

"Experts" would tell us that sodas are bad for bone health simply because we are drinking sodas instead of orange juice or milk - ludicrous!!!! This is not rocket science folks - Water is essential for all life - why? Hmm, maybe because of the trace minerals and other nutrients provided??!! Sodas do NOT offer these components and they do NOT contribute to the total fluid intake required by humans, rather soda increases our need for water.

For every soda you drink, you need to add an equal amount of water just to replace the minerals lost through drinking the soda. Have you been to the movie theater only to be told on the big screen that sodas can be counted as part of your daily fluid intake? Pretty amazing stuff!

Challenge #9 - Still Waters Run Deep

2012-02-27T06:00:00.000-08:00

This week's challenge should be easier for everyone if you have completed all previous challenges.

Challenge Summary: Do not drink any carbonated beverages this week.

Notes about Carbonated Beverages: The "bubbly" in carbonated beverages dehydrates your body, robs your bones of much needed minerals and stresses your kidneys. We will further discuss these topics this week.

Potato Shock!!

2012-02-23T15:00:00.000-08:00

Here are some dreadful facts about potatoes:

One order of large french fries from a McNasty national restaurant chain has 500 calories!! 220 of those calories are from fat.

Another national chain that offers "giant spuds" has their Texas style spud presented with 1810 calories!! That is more calories than many people need to consume in a whole day. With 84 grams of fat you can safely fast for 4 days and not need to consume any extra fat!

If you like waffle fries, one chain offers their medium size waffle fries at 390 calories and only 21 grams of fat. That is still a whole day's worth of fat in one meal - not counting anything else you consume at that meal.

Home made mashed potatoes seem very lite when you consider they only have 237 calories and 9 grams of fat attached to them.

Get the idea??

Why Potatoes are not Necessary

2012-02-21T06:30:00.000-08:00

Potatoes are a staple in the Standard American Diet. I can't count the number of people over the years who have told me they are vegetarians and the only vegetable they eat are potatoes. I call these people "carbotarians". There is a vast difference between the two.
Potatoes, according to its various preparations, ranges from having a medium to high glycemic load. If you have followed my blog, you know that that is the impact a food has on your blood sugar levels. If you are overweight, have a family history of diabetes, or are hypoglycemic, you need to pay special attention to this.
Nutritionally, potatoes contain good amounts of potassium, vitamin C and B vitamins. However, that is easily overcome when you drown the potato in fat as do most red-blooded Americans. You can eat cauliflower, turnips, bananas and many other foods instead of potatoes. If you are a fast-food junkie, substitute a salad this week, or heck, go for the apple slices! You will see exactly how addicted to that sugar high you have been.

Challenge #8 - Hot Potato

2012-02-20T07:00:00.000-08:00

Remember the game "Hot Potato" that you played as a child? We are going to play a new version - my version (insert evil laugh)!

Challenge Summary: Do not eat any white potato products this week.

Notes about Potatoes: Potatoes do offer nutrition and I do not want to take away from that, but when eaten the way Americans do, they are simply a vehicle for hydrogenated fat and salt. All the nutrients found in white potatoes can also be found in other white / tan veggies (see Challenge #6).
White potatoes, specifically, contain a large amount of starch and really soak up oil when cooked in it (read french fries are grease fries). Baked potatoes usually come with butter, sour cream, cheese, and bacon - fat, fat, fat and fat.

If you think you do not eat many potatoes, this challenge will help you see if you are accurate in your thinking. If you are a "vegetarian" who relies on starchy veggies for "filler", you are in for a surprise! Replace your potatoes with a salad, asparagus, cabbage, any non-starchy vegetable. You might have headaches from the sugar withdrawal, but you will probably lose a few pounds also if you are that reliant on potatoes.

Sharon's Rules for Exercise #3

2012-02-17T08:52:00.000-08:00

Rule #3 - Change it Up Regularly

I have a very short attention span when it comes to exercise. I get bored easily whether I excel at something or stink at it. I find that variety is indeed the spice of my exercise life. Additionally, I find that I am prone to injury and accidents (warning to any potential exercise partners). Therefore, I change up my routine regularly. In the winter months, I work out at the YMCA, participating in spin class, hot yoga, cardio muscle (current fave!), and zumba.

Once the weather is warm enough, I bike, run and walk outside. I try to swim year-round - but I find it boring, quite honestly:)

By changing up your routine, you are less likely to have repetitive use injuries and burn-out. If I run, I have to have a running workout or I end up running slower than I walk. If I swim, I have to have a plan with at least 3 different exercises per workout. If I bike, I make sure I am with my uncle, who is faster than me and mouths at me regularly, which keeps me pedaling faster. He also happens to have a dark side that loves to do hill repeats - great workout!

There are so many ways to have a great workout - what are your secrets for success? Please comment so we can all learn from each other's experiences.

Sharon's Rules for Exercise - #2

2012-02-16T08:30:00.000-08:00

Rule #2: Do hard things

Set a goal that seems like something you might want to do if you were in better shape... but not in the shape you are in now. Please don't set an impossible goal - that is just depressing!

Last year I participated in a sprint triathlon. It sounded hard and impressive - I now know anyone can complete a sprint triathlon with a few months of training. Setting this goal in the late fall kept me active all winter long (instead of hibernating as I usually do) and because I made sure to tell lots of people that I was going to do it, there was no backing out! Somedays, just knowing I told so many people was the only thing that made me get out of bed at dark-thirty in the morning to go work out!

Experts say that just writing down your goal makes you 70% more likely to achieve it. So go ahead, write it down and put it where you will see it EVERY day.

Having a partner keeps you accountable. Enlist someone that is similar shape physically to you and that is at least moderately motivated to change. Agree on time and place and then show up EVERY time and do your training! If your partner backslides - drop them like a hot potato. Do whatever it takes to reach your goal.
Some goals to consider:

Run or walk a half marathon or a 5K or any distance in between.
Complete a Sprint Triathlon
Participate in an organized bike ride - aim for at least 30 miles.
Participate in an Adventure Race
Plan a hiking or biking vacation trip. THere's nothing like a steep deposit to make you motivated to work out!

Sharon's Rules for Exercise - #1

2012-02-15T15:00:00.000-08:00

Rule #1- NEVER go for a run if it is too cold outside

(cold fingers and nose do not improve my attitude)

How to get around this? Either go to the local gym for a work out or put in a DVD and do it at home. I hate DVDs but I can stand to do it if I don't have to all the time. I much prefer being outside or in a class around other people.

If you have never run before, there are many ways to start. Not sure you are a runner? Try a variance of this simple routine.
Begin by walking for 5 minutes to warm up. Then stretch (concentrate on calves, hamstrings hips and thighs).
Run for 30 seconds, walk for 1 minute - Try this for 10 minutes the first day and work up to 20 minutes.
Then run one minute walk one minute. This is a 1:1 - do 10 sets or do it until you can do 10 sets.
Then add a minute to your run. Now it is a 2:1. Do 8 sets. At this point, make sure you run about 3 times per week and can do this workout all 3 times. Don't move on until you can.
Continue to add 30 seconds or a minute to your run intervals, keeping your walk time to one minute per set. Try to do enough sets to equal 25-30 minutes.
Follow each workout with a GOOD long stretch and some push-ups / crunches.
Don't like my idea? check out the Couch to 5K program online - there are many apps with a variance of this program that you can download to your smartphone.
BTW, it is much easier on your joints if you run on an actual track - cement is very hard on your joints, especially if you are overweight.

Challenge #7 -It is Time to Move

2012-02-15T09:35:00.000-08:00

Challenge Summary: Your task, should you choose to accept it is to move in a way that causes you to do two things:
1. SWEAT - Your scalp should be wet (hair need not be drenched), armpits nice and damp and yes, you should have to use a towel to wipe your face and neck during and or after your workout.
2. PANT - You should be able to speak in short sentences, but not carry on a long-winded conversation. If you are gabbing, you are not working hard enough! Also, you should have to use your mouth to exhale - if you can breathe with your mouth closed for more than 2 breaths, you are not working hard enough!

You should do this no less than 4 times this week.

Notes about Moving: This challenge can be done through dancing, running, fast walking, step aerobics, elliptical machine, swimming, biking, and any other form of full body movement that gets you going. If you hate the gym, go outside or borrow an exercise video from Netflix or the public library. There are so many ways to do this!

On a personal note - I hate running. But I run 2 -3 times each week simply because I love the "runner's high" that I get when I do it. I can't say that I love any type of exercise, but I do love how it makes me feel. I have my own warped rules that I apply to my physical fitness adventures and I want to share them with you.

Vegetable Recipes to Try

2012-02-09T08:00:00.000-08:00

Here are several excellent veggie recipes that are easy and delicious - using all the colors and various cooking styles!

Orange / Yellow
This is a great recipe - even for those that think they don't like sweet potatoes. Enjoy!
Sautéed Sweet Potatoes with Orange-Mint Gremolata - Fine Cooking Recipes, Techniques and Tips

Reds
Grilled Tomatoes with Saba and Sea Salt - Fine Cooking Recipes, Techniques and Tips
Beet Salad with Oregano, Pecans, and Goat Cheese - Fine Cooking Recipes, Techniques and Tips

White/ Tan

Green
Steamed Artichokes with Tarragon-Mustard Vinaigrette - Fine Cooking Recipes, Techniques and Tips

Blue/Purple

Different Colors Provide Different Nutrients

2012-02-08T10:29:00.000-08:00

Reds - beets, red cabbage, tomatoes, radishes (kind of), rhubarb, red kidney beans, red peppers, red onions
Yellows/Oranges - sweet potatoes, winter squashes, carrots, yellow peppers, pumpkins, summer squash, rutabagas, yellow tomatoes
White/tan - jicama, cauliflower, garlic, onion, turnips, parsnips, kohlrabi, jerusalem artichokes, ginger, mushrooms, shallots
Greens - cabbage, green peppers, green beans, lettuces, spinach, kale, collard, turnip, mustard greens, artichokes, cucumbers, zucchini, celery, brussel sprouts, green peas, sugar snap peas, asparagus, green olives
Blue/ Purple - purple cabbage, black olives, eggplant, purple peppers, purple carrots

Red veggies provide many important nutrients such as lycopene, hesperedin, quercetin and ellagic acid. These are known to help fight cancer, among other things!

Yellow and orange veggies are high in beta carotene, flavanoids, potassium, and vitamin C which work as anti-aging nutrients providing cardiovascular support, healthy joints and lower blood pressure.

White and tan vegetables provide beta-glucans, lignans, and powerful antioxidants that help boost immune function and help reduce the risk of several common cancers.

Green vegetables contain fiber, chlorophyll, , folate, calcium, lutein, beta carotene and vitamin C. The calcium in vegetables is MUCH MORE DIGESTIBLE THAN THE CALCIUM IN DAIRY!!!!
So where does calcium come from? NOT MILK - It comes from your green leafy veggies of course :)

Blue and purple veggies are rich in resveratrol, zeaxanthin, flavanoids, lutein, quercetin, vitamin C, fiber and ellagic acid. These nutritents boost immune system function, act as anti-aging nutrients, improve calcium and magnesium absorption, help reduce tumor growth and they help fight inflammation.

Challenge #6 - Say Hello to Vegetables

2012-02-07T08:00:00.000-08:00

This week is all about rediscovering veggies in a new, interesting way.

Challenge Summary: To eat at least 4 cups of raw, steamed, grilled or roasted veggies each day. In addition to this, you should include at least 7 different varieties of vegetables this week.

Notes about Vegetables: I am going to be picky and demanding now. I do not consider white potatoes and corn to be vegetables. Due to the starchy nature of these two veggies and the speed with which they cause your blood sugar to increase, I do not find them to be nutritionally as important as other non-starchy vegetables. Add to that the fact that more than 90% of all American corn is genetically modified, and you will see that there is little to be gained from regularly eating either of these veggies. I am reminded of a point made in the book, Sugar Busters! about these two veggies. I am paraphrasing, but the general idea was that corn and potatoes are used to fatten cows and pigs - they do the same thing to people. That has always stuck with me!

General guidelines to keep in mind are to eat different colors of vegetables daily. Red, green, yellow, orange, white - they are all important (except white potatoes and corn!). If you are an avid salad person, try something different. Stir frys, kabobs, salads, soups, are all great options for trying new veggies.
I will use new recipes this week for you to try. Don't camp out on one cooking style or spice - try new things! This should be a pleasant experience.

Now open your mind and have fun exploring the culinary possibilities with veggies!

We Interrupt this Series of Challenges for an Important Message...

2012-02-06T08:00:00.000-08:00

Before I introduce another challenge to work into your daily regime, I want to check your progress. Here is a quick checklist for you to take an inventory of how much progress you have made thus far.

1. How much water did you drink yesterday?
2. Are you measuring your water intake every day?
3. How many pieces of fruit have you eaten each day this week and last week?
4. Are you making sure to buy enough fruit to get you through the week each week?
5. Did you eat protein this morning? How about yesterday?
6. Is your fridge/freezer stocked for success?
7. How long did you spend in bed last night?
8. How much of that time was true "down time" - meaning no lights, phones, TV, computer, etc?
9. Are you getting 8 hours of sleep every night? Most nights?
10. How many times have you gone outside in the last 4 days just to breathe in the fresh air and move your body?

Grade yourself honestly - if you are letting some things slip, pick back up where you left off - don't let more time lapse before you decide to treat yourself right!

Now, back to our regularly scheduled challenges!

Let The Sunshine In

2012-02-02T11:48:00.000-08:00

Benefitsof Sunlight:

•ImprovedVitamin D synthesis – helps prevent diseases; is a hormone precursor; fights depression

•itgives you a healthy looking complexion. It will make your skin smooth with anirresistible healthy glow

•Ifyou get regular exposure to sunlight, it will help protect your skin in thelong run. That is because your body will build up a natural resistance to theharmful effects of ultraviolet light - this is not an excuse to tan!

•Ifyou allow your skin to get lightly tanned (if your coloring permits), it will be moreresistant toinfections and sunburns than if your skin is not tanned.

•Theultraviolet rays in sunshine act as a natural antiseptic. These rays can killviruses, bacteria, molds, yeasts, fungi, and mites in air, water, and ondifferent surfaces including your skin

•Gettingsome sun tends to help clear up different skin diseases such as acne, boils,athletes foot, diaper rash, psoriasis, and eczema.

•Anotherof the main benefits of sunlight is that it stimulates your appetite andimproves your digestion, elimination, and metabolism.

•Gettingyour daily dose of sunshine will enhance your immune system. It increases thenumber of white blood cells in your blood. It also helps them to be betterfighters in their mission to destroy germs.

•Sunshineencourages healthy circulation. It also stimulates the production of more redblood cells which increases the amount of oxygen in your blood.

Take Deep Breaths and Count to 10...

2012-02-01T11:45:00.000-08:00

Have you ever been told to do this? why? Are you a hot-head that tends to speak before you think or do you have a hot temper?

Whether you have a rage problem or not, taking deep breaths can help your brain to more efficiently process information and give it a chance to catch up to your mouth and possibly prevent unnecessary conflict.
Many studies have shown that people tend to hold their breath in stressful situations. If you find yourself sighing or taking gasps of air throughout the day, you are probably one of those people.
By "practicing" breathing fresh air on a daily basis, you train your body to more consistently achieve a more healthy oxygen saturation level.
There is just something about stepping outside that makes us want to breathe a little deeper.... even in Dallas!

Where oh Where Art Thou, O Fresh Air?

2012-01-31T11:25:00.000-08:00

Truly fresh air can be hard to come by these days. Especially here in Dallas, TX. It is still important to go outside and breathe. Breathing stale air will not supply your body with enough oxygen to keep your cells fueled and functioning properly. Fresh air is full of negative ions. It has a good amount of oxygen and is free of pollutants. It is refreshing and will give you a lift!

Oxygen typically carries a negative charge, while carbon dioxide has a positive charge. Therefore, air with a higher concentration of oxygen will be more negatively charged (i.e., have more negative ions) than air with an abundance of carbon dioxide (indoor air).

Do you know anyone that always feels better at the beach? I always feel energized around water - it has more negative ions!

Challenge #5 - Fresh Air and Sunshine!

2012-01-30T13:09:00.000-08:00

Challenge Summary: Spend 20-30 minutes outdoors every day this week. Even if you have to bundle up to bear the chilly temps, try to spend some time outside breathing in the air (go hug a tree while you are out there). Ain't no sunshine?? Go outside anyway - it is still good for you... unless you catch pneumonia and die (just kidding - be reasonable and bundle up please!)

Notes about Fresh Air & Sunshine: When you take in air through your lungs, your red blood cells pick up the oxygen andcarry it to the rest of the cells in your body. Yourcells then use this steady supply of oxygen in its energy production processcalled metabolism. Ifyour cells get enough oxygen they will be healthy. Healthy cells make up ahealthy body. Everytime you breathe out through your lungs, you let out toxins. Thesewastes are the by-products of the metabolism that is constantly taking place inyour cells.

Ifyou are always taking in old, stale air you are depriving your cells of one oftheir most basic needs. Theoxygen content of the air will go down continually as you (and whoever elsehappens to be in the room with you) breathe out carbon dioxide and otherwastes.

Too much or little sunshine has been known to cause an increase in melanin (freckles, age spots), sunburns - typically first or second degree burns, (as with any burn the majority of sunburns are uncomfortable and painful), depression, and cancer.

Outside air is Good ----- Outside air is Bad ---- Sunshine is Good for you ----- Sunshine is Bad for you...

Where is the truth?

Use common sense. The lighter you are, the less sunlight, especially direct sunlight, you need. Try to avoid being out in the direct sunlight between the hours of 10 am and 4 pm. The summer sun is too intense between those times. Catch some rays before 10 am or after 4 pm. IF you live in a nasty city (air quality), don't go outside on an "orange" day (air pollution level) and think you are going to take in a great amount of good quality air. But you can go to a park or get around some trees to do your deep breathing.

Let's Review.... (everybody yawn)

2012-01-27T11:08:00.000-08:00

Time – It can take 6-12 weeks to reprogram thebody to fix it’s sleep pattern - BE PATIENT

Consistency – Be consistent withyour bedtime all the time - BE CONSISTENT

Darkness – turn out all lights early in the evening in order to closely follow the outside environment – remember that light signals thebrain to wake up - BE MINDFUL OF YOUR ENVIRONMENT

Silence – boring? Maybe just enoughto get you to sleep -BE SILENT

Commitment – understand the payoffis long term –

This is seldom fixed overnight – but veryimportant, nonetheless. BE COMMITTED

What Happens When You Sleep

2012-01-26T10:58:00.000-08:00

Muscle/tissue repair - Yourbody produces extra protein molecules while you're sleeping and those moleculeshelp strengthen your ability to fight infection and stay healthy. Sleepdeprivation alters immune function, including the formation and activity of thebody's “killer” cells. Getting enough sleep may also help fight cancer.

Senseof Safety - A lack of sleep contributes to a greatertendency to fall asleep during the daytime. These lapses can cause us to makemistakes on the job, have vehicle accidents, or can even result in personalinjury.

Memoriesget organized - Sleephelps the brain to commit new information to memory. Also helps organize thoughts and memories

Less Stress - Agood night's sleep can help lower blood pressure and elevated levels of stresshormones, which are a natural result of today's fast paced lifestyle. I want to encourage each of you to remove anycomputers, cell phones, out of your bedroom. Especially things that have bluelights. These have been shown to disturbthat deep REM sleep pattern that we all need for our adrenalsto recharge. And if you’re not soundasleep between the hours of 11 p.m.-1:00 a.m., then you’re not allowing youradrenals to recharge. Approximately 80% ofU.S. women are walking around in varying stages of adrenal mal-adaption. Sleephelps to slow these effects and encourages a state of relaxation.

Hormoneregulation – especially stress hormonecortisol; remember that cortisol / melatonin push-pull relationship - it's very necessary in order to have physical energy, proper metabolism and hormonal balance.

ImprovedMood - Sleeploss may result in irritability, impatience, inability to concentrate, andmoodiness. Too little sleep can also leave you too tired to do the things youreally enjoy doing.

NaturalWeight Loss - Chronicsleep deprivation may cause weight gain by affecting the way our bodies processand store carbohydrates and by altering levels of hormones that affect ourappetite.

Cortisol and Melatonin - Stress and Rest

2012-01-25T10:59:00.000-08:00

Stress should be a powerful driving force, not an obstacle. - Bill Phillips

How much does stress play a role in your life? I know that for me, stress drives me to accomplish much more than I would if i did not feel the pressure to accomplish things for other people. Whether for their benefit (because I am so very nice) or for my own gain (who doesn't want to get ahead?), stress compels me to do A LOT and sometimes worry a lot. That is not the only type of stress I will refer to in this post.

We have all heard that cortisol is your stress hormone and you have to produce cortisol in order to have energy to work, burn fat, metabolize proteins and carbohydrates, etc. So what? Why is it so important to sleep? Cortisol is produced by the adrenal glands. It shares a push-pull relationship with melatonin (your sleep hormone). Cortisol is naturally high in the morning - when you should be waking up. Melatonin is the hormone that induces sleep and is naturally low in the morning. As the day progresses, your cortisol levels steadily decline as your melatonin levels gradually increase.

Sounds simple right?
Not if you have sleep problems or waking up problems!

Lots of factors can influence/mess up these levels: work or family stress, lifestyle, addictions, diet, exercise (or lack of it), habitually staying up too late, etc. Now there are lots of potential remedies for sleep ranging from folk remedies to prescription drugs. Which one is best? It is always advisable to try the natural remedies first due to the addictive nature of many pharmaceutical drugs. Many people find relief for their sleep issues when they just give themselves time to reprogram their sleep habits.

Our bodies are designed to respond to stress - we are resilient creatures. But we are not super-human! If you continually assault your body with alcohol, rich food, crazy work hours, no exercise and the naturally occurring stressors in our environment that we have little control over (pollution), your body will wear down faster. Old people diseases are happening at much younger ages than ever. Can sleep make it all just go away? No, but it is an important tool in the good health toolbox. Adequate sleep is essential for clear thinking, memory retention and healthy metabolism.

The Natural Sleep Fix Begins

2012-01-24T05:50:00.000-08:00

It is always best to try the natural approach to health first. The best approach to sleep problems induced by chronically bad habits is to re-train your body clock. You have to approach sleep from several angles in order to give your body the best chance to rest. First and foremost, don't take your problems to bed with you. Your bed should be a happy place that you look forward to being every night. Problems either fix themselves or they wait for you to wake up to them. Either way, worrying about them does no constructive good!

What you need:
Hydration - This should not happen one hour before bedtime. Drink your water (see challenge #1) early in the day to prevent interrupted sleep
Satisfied appetite - Don't eat a heavy meal within 2 hours of bedtime. This prevents rest and repair! If your body is focused on digesting that 12 oz. ribeye and baked potato you will not get the full benefit of your nightly slumber.
Complete darkness - no alarm clock lights, cell phones, computers, night lights, etc. Red lights, especially have been shown to interrupt sleep.
Silence - no music or TV noise in the background - only noises from your natural environment (be it people, cars or animals)
Determination - this is not for the weak-willed person. You may spend a lot of time awake for the first week. Don't give up - just count sheep or visualize a peaceful place. Do NOT think about your problems waiting for you tomorrow. They will still be there - close your eyes and relax.
More tomorrow....

Challenge #4 - Sleep it Out!!

2012-01-23T03:00:00.000-08:00

I love sleep. My life has the tendency to fall apart when I'm awake, you know? - Ernest Hemingway

Challenge Summary: To go to bed by 10:00 pm 5 nights this week. Furthermore, you should get at least 8 hours of rest.

Don't get mad and quit reading yet!! Give me just a moment to qualify this challenge. Most Americans are sleep deprived - I don't care if you think your body only requires 5 hours, the fact is - IT REQUIRES 8 hours!!.
As you begin this challenge, know that if this is a big change for you, you will probably be spending some significant time awake in your bed. Changing your sleep patterns is a process. Drinking water immediately begins to hydrate your body. Going to bed at an earlier hour just confuses your body for a while. I will go through more details about sleep and health this week, but to get started, I want you to understand that your body has its own clock. You are designed to go to bed with the sun and rise with the sun. Electricity has not always been around and we all know that candlelight does not come close to providing as much light as an electric lamp. Though our bodies adapt well to change, can we honestly say that we enjoy a healthier lifestyle (health-wise) than our ancestors? Night time is when your body does its repair work on the body.
How will this benefit you? If you have a stressful job/life, you will give your hormones a break by allowing your adrenals to "rest". I will talk about this more tomorrow. But for tonight, just go to bed and turn off all lights, the TV, radio, computer, etc. and sleep! If you don't fall asleep in the first 20 minutes, don't give up! Just visualize a relaxing location and position for yourself and let your body start the change.

Please let me know how this works for you!

Notes about Sleep:

The 1989 Exxon Valdez oil spill off Alaska, the Challenger space shuttle disaster and the Chernobyl nuclear accident have all been attributed to human errors in which sleep-deprivation played a role.
Feeling tired can feel normal after a short time. Those deliberately deprived of sleep for research initially noticed greatly the effects on their alertness, mood and physical performance, but the awareness dropped off after the first few days.
Experts say one of the most alluring sleep distractions is the 24-hour accessibility of the internet.
The extra-hour of sleep received when clocks are put back at the start of daylight in Canada has been found to coincide with a fall in the number of road accidents.

3 Down and 49 to Go!!

2012-01-20T11:32:00.000-08:00

Does that sound daunting? I certainly don't mean for it to sound like an insurmountable challenge. I hope you are feeling great by now. If you aren't there yet, keep working at it.

Every challenge presented here is to better yourself for the rest of your life. This is not a fad, diet, or any other crazy plan. It is just simple well-intentioned advice to help you live a healthier, more balanced life.

To end this week I want to give you a little thought to ponder:

What is fast food?

Let's try to think of fast food differently. Running into the store and grabbing an apple or banana - now that is fast food! We are not supposed to eat at restaurants as a general rule. EAT AT HOME!! That's where you will really get fueled to live a healthy life. Just a clue to a future challenge :)

Checking in on Challenge #3

2012-01-18T11:26:00.000-08:00

Are you eating your fruit daily? When I began this practice, one of the first things I noted that was when I ate fruit every day, my sugar cravings virtually vanished. I no longer felt drawn to my chocolate stash on a nightly basis. Because fruits have sugar, they can fulfill even the most severe sugar cravings. Because they also contain antioxidants, micronutrients, vitamins, and minerals they will keep you satisfied much longer than that dark chocolate.

Another thing to watch for this week: because you are drinking enough water, getting protein early in the day and eating your 2-3 pieces of fruit daily you will probably eat less of everything else. Do you have more energy yet?

What I love is that we haven't even begun to "deprive" ourselves of any foods yet. Do you feel deprived? There is something about "adding" things to our diets that changes our outlook.

I encourage you to involve the whole family on this - if applicable. Don't even mention it to your family members, just start serving fruit to them whenever they are hungry. Make it a treat in the way that you approach the situation and they will know it is a treat. After all, it really is a treat!!

Fruity Fun

2012-01-17T11:18:00.000-08:00

Did you know that a strawberry is not really a berry, but a banana is!?
Apples float in water because they are 25% air.
Pumpkins and Avocados are fruits, not vegetables.
Mangoes rank as the #1 most favorite fruit in the world!
Kiwi contains twice as much vitamin C as oranges
Eating fresh fruit contributes to a healthier lifestyle and decreased risk of high blood pressure, obesity, heart disease and some cancers.

Recipe to Try:
Try your favorite fruit on the grill. Pineapple, pears, bananas, and plums all taste great hot off the grill. This makes a very healthy dessert option also. I like to drizzle mine with a little stevia and cinnamon after they are grilled. Yummy!

Challenge #3 - Get A Little Fruity!!

2012-01-16T11:02:00.000-08:00

"An apple a day keeps the doctor away"

Challenge Summary: Eat 2-3 pieces of fruit every day. Not just any fruit mind you - fresh fruit! Not canned, preferably not frozen, not by the foot or rolled up in a sheet of plastic or in the gummy form!

Notes about fruit: Not all fruit is the same. Bananas and melons have much more sugar impact than apples, pears and plums. There is a little thing called "glycemic index" that helps to categorize fruits according to how they affect your blood glucose levels. It is a good idea to consume more fruits from the moderate to low glycemic index than from the high side of the index. A great chart can be found at:
here Just choose the fruit category to investigate. The lower the glycemic index number, the less that fruit will alter your blood sugar (pay attention if you have a family history of diabetes).

We Interrupt this Health Challenge for a Recipe -Roasted Chicken

2012-01-15T15:12:00.000-08:00

I have a sweet new friend that I love to introduce to people as my daughter. This is fun/funny because she is only 16 years younger than me and of a different race. And, I love to raise eyebrows! She recently asked me to write a cookbook for her and her room mates. While I was completely flattered, I can't think of a more grueling task than writing a cook book. I never measure anything! But I did use the opportunity to pull out a chicken and show her how unnecessary recipes can be. In about 10 minutes, I demonstrated how to make a great roasted chicken, had my 8 year old snap some photos and voila - I have a blog post!
Here it is:

First you need to gather several ingredients:
a roasting chicken
3 cloves garlic
1 lime
2 tsp. kosher salt
2 tsp. pepper
fresh herbs of your choosing - I chose rosemary on this particular day - 3 sprigs of fresh rosemary precisely.
Always rinse a chicken before you mess with it!!

Next I put the whole garlic cloves inside the cavity of the bird and add one half of the lime. As a side note, I bake any bird breast side down in order to keep the breast meet juicy and wonderful :)

Rub the bird with the salt and pepper mixture and tuck the fresh rosemary either under the skin or just lay them inside the wing.

Slice the other half of the lime and lay the lime slices on top of the bird. Place one slice between the breast and the bottom of the pan.

Drizzle about 2 Tbs of any kind of vinegar around the bird along with about 2 Tbs of water.

Cover TIGHTLY with foil or put a lid on it. I hate dry meat - if you get a tight seal, you don't lose moisture like you do when you cook the meat uncovered.

Bake at 350 degrees for about 1.5 - 2 hours. Take the lid/foil off, turn the bird over, and bake for 10 minutes longer so it is pretty and brown.

I tried to take a beautiful "after" picture but the bird was so tender, it fell apart as I transferred it to the plate. Yet another reason I could never do a cookbook...
This is a scrumptious and easy meal to prepare. It looks impressive but it is very healthy and easy on the wallet. I hope you enjoy it and please share your comments!

Review Time

2012-01-14T06:33:00.000-08:00

Did you drink enough water this week? Are you getting your proteins in the appropriate amount?
This is designed to be a cumulative effort.
You CAN drink enough water each and every day to support optimal body function
You CAN eat the right amount of protein to help form a lean, toned body!

I CAN and I AM!!!

Are YOU??

Protein Reference Chart

2012-01-12T10:36:00.000-08:00

Here are just a few commonly consumed protein foods for you to compare. If you have questions, please email me here and I will be happy to answer your questions!

Food	grams of Protein per 6 oz. serving
Beef Steak	45g
Salmon	34 g
Chicken breast	50g
Cod	39g
Turkey breast	49g
Lamb	39g
Pork(lean roast)	47g
Lentils	18g
Soy beans - whole	60g
Eggs (2 whole eggs)	13g

Tofu (5 oz) 11g
Oatmeal (1cup) 6g
Almonds (2 Tbs) 4g
Barley (1 cup) 18g
Chick peas (1 c.) 15g

Too Much? Too Little? Just Enough!!

2012-01-11T10:04:00.000-08:00

Not to complicate things, but I do want to briefly discuss how important it is to balance your protein intake. Considering the popularity of protein-heavy diets, I feel it is important to understand the need for balance.
How much is too much? if more than 30% of your calories come from protein (complicated math), then you are possibly getting too much protein.

Too much protein:

Usually accompanies limiting carbohydrates (not all carbs are the same) which causes a buildup of ketones. Ketones must be eliminated through the kidneys, so they have to work harder to flush out excess ketones - causing dehydration
Puts undue stress on your heart
Can cause muscle and bone calcium loss
linked to cataracts, kidney stones and some cancers
Can cause bad breath (due to dehydration)

How much is not enough? Most experts feel that less than 15% of your calories in protein is not enough.

Too little protein:

causes hormonal imbalances
can compromise immune system function (especially the ability to create antibodies against pathogenic microbes), blood clotting ability and scar formation.
lends to the formation of excess body fat (those calories come from somewhere and if its not from protein, it is from fat and carbs)

Just the right amount: There is some disagreement among health professionals about the right amount of protein. I will just add my opinion to the mix!

If you want to have a toned, lean body, you need to build muscle. Therefore, you must take in enough protein to support the process of building muscle. For the average 150 pound adult, this would equate to a range of 75-150 grams of protein per day. Again, this is not a lot of "meat" but it is a good amount of nutrient-dense plant-sourced food that will be easily digested and beneficial for great health. By the way, in order to achieve that toned, lean body you HAVE TO LIFT WEIGHTS!!! You can also use your body for resistance - but you have to work it baby!!

Got Muscles?

2012-01-10T06:00:00.001-08:00

Did you eat your protein this morning?
How much did you eat?
How much do you require?

If you weigh 100 pounds, you would need at least 50 grams of protein per day - not very much at all. This amount can easily be obtained from vegetables, nuts and seeds.

But if you are active - meaning you work out or have a physically active lifestyle - working out the remote control does not count - you would need to increase your protein intake to 1 gram of protein per pound of body weight daily.

What does a "gram" look like? 100 grams equals 3.5 ounces (roughly the size of four adult fingers)
Tomorrow we will further discuss what having too much or too little protein does to your health.

Challenge #2 - Protein!!

2012-01-09T06:06:00.001-08:00

Challenge #2 - Protein: The Breakfast of Champions

Challenge Summary: Eat protein (preferably from the list I provide) every morning before 9:00 a.m. Why 9:00 a.m.? Your body is designed to be ramping up by that time and it is best to fuel your brain by then. You will have better focus and feel satisfied longer if you eat protein for breakfast.

Protein Facts:

You cannot store protein for later use like you can sugar
The average adult requires about 1/2 g. protein per pound of body weight (more details to follow...)
Protein helps keep skin, hair, and nails healthy
Protein can act as an appetite suppressant

Foods that contain all of the essential amino acids are called complete proteins. These foods include:

beef

fish

milk

pork

turkey

lamb

eggs

chicken

Incomplete proteins are generally found in plant-based foods. They do not contain all of the essential amino acids needed for proper function. You just need to combine foods from 2 of the categories to create complete proteins.

Grains Vegetables Seeds & Nuts

Barley Legumes Sesame seeds

Corn meal Lentils Sunflower seeds

Oats Peas Walnuts

Rice Broccoli Cashews

Whole grains Soy beans Peanuts

These are not complete lists, but hopefully they give you an idea of good protein foods. I personally do not recommend using grains for protein. They are sold in a much too refined state to offer enough protein to be useful. Concentrate on vegetables and seeds/nuts.

Jump In With Both Feet

2012-01-06T06:00:00.000-08:00

Ah, the satisfaction of a job well done! I love being able to check off items on lists and I am so happy to report that I have gotten my water in every day. Now the weekend is upon us and I am determined to stay the course!

Here is your exit exam for Challenge #1

How successful have you been this week?
Did you ever burp up water this week?
Did you get your water in EVERY day?
How many times did you have to pull over and pee in a public place less than 5 miles from your home?
Do you feel smarter, younger, fresher and lighter?

Now keep on going. Don't stop drinking water- add the next challenge to your list. The more "good things" you do for yourself, the less the "bad things" matter!!

The Importance of Being Hydrated

2012-01-05T06:00:00.000-08:00

Water does many things. If you are on track, you will be properly providing the necessary tools for your body's many functions. Did you know that water...

serves as a lubricant

forms the base for saliva

forms the fluids that surround the joints.

regulates the body temperature

helps to alleviate constipation by moving food through the intestinal tract

helps to regulate metabolism

Besides that, by drinking water every day you can reap these benefits:

Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less.
Eliminate Headaches: Helps to relieve headache and back pains due to dehydration. dehydration is the most common one.
Enjoy Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
Work Better: Your brain is made up of 95% water, thus drinking water helps you think better, be more alert and more concentrated.
Improves Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
Feel Well and Be Well: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack.

Somebody Bring Me Some Water!

2012-01-04T06:00:00.000-08:00

Somebody is all wet!

Are you having second thoughts about this "water" business?!
How many trips to the toilet have you made this week?
Are your clothes getting tight?
Have you gained an inordinate amount of weight this week?

If you are muttering your answers in an exasperated tone then I will assume that you are one of the many dehydrated Americans now on the road to recovery! Don't get frustrated. My teenage daughter gained 15 pounds in 4 days when she first began drinking water regularly. Here is my explanation in terms that even a teenager can understand.

Your cells have a membrane (wall) that allows for the exchange of gases and liquids. . When you don't drink enough water, your cells tend to hang on to the "crap" that should be eliminated because there is nothing good to replace it. When you start drinking water after depriving your poor helpless cells for so long they behave in the same manner as a starving person put in front of the all-you-can-eat at Golden Corral. They load up!! But you have done them wrong and they don't trust you now. Therefore, your cells will hold onto excess water until they truly believe you will continue providing water on a regular basis. When you have won their trust back, they will release the excess water and you will know it by the volume of urine output each time you go to the bathroom! This could take a few days or a few weeks - just depends on how dehydrated you have been.

Bottom Line - DON'T QUIT!!!!

Much Ado About Water

2012-01-03T06:00:00.000-08:00

I believe that water is the only drink for a wise man. ~Henry David Thoreau

This makes me feel a little guilty about the wine I had over the holidays.

It is shocking to think that in a nation where water is so readily available over 75% of our population walks around dehydrated EVERY DAY!!

Common signs of dehydration

fuzzy short-term memory
trouble with basic math
difficulty focusing on smaller print ie. computer screens
daytime fatigue

So drink up friends!! All you have to gain is energy, increased brain capacity, better focus and lots of potty breaks!

Challenge #1

2012-01-02T06:00:00.000-08:00

Challenge #1 - Water: Drink More of It!!

Pure water is the world's first and foremost medicine. ~Slovakian Proverb

Water Facts:

Water makes up over 2/3 of the human body
The average adult sweats one pint of water per day
The human brain is 95% water
A 2 % drop in water content can spark symptoms of dehydration

Challenge Summary: Drink one half of your body weight in ounces of water EVERY day. This does not include tea, coffee, soda, wine or juice.

Example: a 150 pound person will need to drink 75 ounces of water each day.

Tip for Success: I recommend that you measure out the total amount of water needed each day and package it so that you will be more likely to drink it. I use a water bottle that I know needs to be emptied 3 times each day in order for me to reach my goal. I only drink out of that bottle so I know exactly how much water I have consumed each day.

2012 Challenge - Better Yourself!!

2011-12-20T12:23:00.000-08:00

Welcome 2012!!!

This year will be a year of growth, challenge and let's face it.... some frustration. Is there any real success that comes without challenges and setbacks?

For me personally, 2011was a year of new beginnings and long awaited achievements. First, I completed my first sprint triathlon. Second, I launched a new skin care line. Finally, I have clinical evidence that I am normal!! All of my inflammation markers and auto-immune markers are negative / normal. The last achievement is the most significant development for me. I was first tested for auto-immune disease in 2002 and have not had normal lab results since that time. But I do now!!! I have been greatly blessed to have been symptom-free for about 6 years (with proper attention to lifestyle and diet) and now I have finally achieved my ultimate goal of being "normal"!! What a great gift health is - no price can be applied to it!

My natural response to all of these great things is to further challenge myself in the new year. What else can I do to feel even better, run faster (some days just run at all), look better, work better, sell better, etc.? I am digging out some of my good advice that I give to my clients and offering it up here on a weekly basis to anyone interested in feeling better, looking better, performing better or achieving some other lofty goal. What I am offering is not medical advice - so don't even think about blaming me if you don't like the way it goes :) This is simply sound advice for the general American population that will help improve your health and physical / mental ability. I will be undertaking each challenge personally throughout the entire year - can't wait to see the results!

I invite you to join me on this challenging journey - it will require planning, gumption, discipline (if you don't have any - find some darn it!) and perseverance. Hopefully we will all be extraordinarily transformed this time next year because of these simple changes to our daily lives.

Gluten Free Autumn Muffins

2011-11-13T08:39:00.000-08:00

I decied to play around with gluten free flours yesterday. While I am no baker, I certainly came out of my baking experience with a greater appreciation for the science of baking!
The flavor of these muffins - superb!
The color - slightly unappealing.
The texture - pretty darn good!
A friend commented that it didn't even taste gluten-free! I take that as a compliment.

These are gluten free, soy free, dairy free, and corn free. They do contain eggs.

Autumn Muffins

4 eggs
2/3 c. susgar
2/3 c. brown sugar
1 c. melted coconut oil
1/2 txp. baking soda
1 Tbs. .baking powder
1/2 tsp. salt
2 tsp. cinnamon
1/2 tsp. nutmeg
1 tsp. grated fresh ginger
1 c. coconut milk
2 c. GF oatmeal (ground finely in the food processor)
1/2 c. brown rice flour
1/2 c. potato starch
1/4 c. flaxseed meal
1 c. fresh cranberries, chopped
1 c. dried figs, chopped
1 c. fresh apples, chopped
1 c. chopped nuts (I love pecans!)

Mix all wet ingredients together. Mix all dry ingredients together. Combine wet and dry ingredients. Fold in fruit and nuts. Fill muffin tins 2/3 full and bake at 375 degrees for 15 minutes.

Raw Apple Cereal

2011-06-01T15:59:00.000-07:00

Raw Apple Cereal

This is a yummy one! I am a BIG fan of this morning favorite. Here goes...

This is a great recipe that requires very few special ingredients (unless you are a junk food junkie).
Gather all your ingredients - be sure you have almonds that have soaked overnight in the fridge.
Simply combine all ingredients into a bowl. Note that I chopped my apple instead of grating it - much easier.

Then stir it all up and make it look pretty! Enjoy :)

Raw Apple Cereal

1 fresh apple, grated
1 banana chopped
3 Tbs. shredded coconut
1/4 cup soaked almonds chopped
1/4 cup sunflower (or other green) sprouts
just enough coconut water to moisten ingredients
1 tsp. raw honey
dash of cinnamon and/or nutmeg
Mix all ingredients together in cereal bowl. Enjoy with a green drink for a complete raw meal!!
Find this

Vegan Overnight Oats - Miam!!

2011-05-04T11:32:00.000-07:00

A client of mine recently gave me a new breakfast recipe to try. I have always enjoyed homemade granola and other oat recipes but learned early on to be careful with oats because they must be toasted enough to be digestible. I had to question whether this recipe would really work out or not. Why? Put plainly, undercooked oats can cause major intestinal distress!

I followed the recipe precisely and to my sheer delight, she was right. This is absolutely delicious! And as a bonus.... no gas!! I hope you enjoy this recipe as much as we have.
If you need a fast breakfast for your family or just yourself, it doesn't get any faster than this. Check it out!

Step 1: Gather your ingredients: oats, chia seeds, banana, milk, and vanilla.

Step 2: Dump it all in a bowl.

Isn't that pretty? Don't worry, it tastes great!

Step 3: Stir, cover and refrigerate overnight.

Step 4: In the morning, add a few drops of stevia and 1 Tbs. of nut butter (almond, peanut, cashew, whatever you want).

Step 5: Stir it up and gobble it up!

Vegan Overnight Oats:

1/3 c. rolled oats
2 T. chia seeds
3/4 cup milk (almond, rice, coconut)
1/4 t. vanilla
1 tiny banana-mashed
Yield: 1-2 servings

Combine the above ingredients the night before. In the morning add: 2 drops stevia 1 T nut butter. Stir and enjoy!

Thank you Natalie Thompson for sharing!!

My Review of NanoGreens10 12.7 oz

2011-05-04T05:19:00.001-07:00

Originally submitted at Emerson Ecologics

NULL

The Best Greens I've Ever Had

By Nature Girl from Dallas, TX on 5/4/2011

Pros: Great Tasting, Effective, Easy to Use, High Quality

Cons: Health Maintenance, Wellness, Chronic Condition Management

Describe Yourself: Naturopathic Doctor

Best Uses: 1 – 2 years

Gender: Female

I use NanoGreens for all types of issues. Personally, I use them every morning before I work out, have tea or coffee, or do anything else. It is easy to get children to use NanoGreens due to the pleasant flavor, especially when mixed with a shot of acai berry juice.

(legalese)