The Most Common Excuse

What excuse do you use for not eating healthy?  Time?  Money?  Work?  Lack of support?

The most common excuse I hear when people do not want to lose weight is that it costs more to eat healthy. 

Consider this:

Cancer is not an easy or inexpensive disease to treat.  People can spend hundreds of thousands of dollars on treatments and procedures.  Other diseases such as diabetes are ones you are stuck with for the rest of your life.  Digestive issues can be miserable to deal with.  Some diseases cannot even be diagnosed unless a thousand tests are run which exhausts the body and the pocketbook.  I have several older relatives who spend over $800 a MONTH on prescription medications for high blood pressure, diabetes, pain, ulcers, cancer, etc.  And think of the side effects!!!  Headaches, diarrhea, high blood pressure, constipation, ulcers, higher risk for some cancers...  these are all side effects I hear about on TV commercials for medications.  Is it worth it?????

I cannot guarantee that disease will not crop up in our lives, even if we eat healthy.  I have a very good friend who's mother ate healthy almost every day of her life and she still ended up with cancer.  BUT, if we can eat healthy and help reduce the chances for cancer, high blood pressure, diabetes, etc, isn't that worth it?  If we can eat healthy and reduce the risk (and completely get rid of the risk in some cases) for the need for some medications, isn't it worth it?

I found this article in the USA Today that really highlights some great points!!

1.  The five categories of food that were evaluated in this article in the order of least expensive to most expensive:  grains, dairy, vegetables, fruit, protein and less healthy foods.

2.  Consider your portion sizes.  A serving size of potato chips costs much more than a portion size of carrots and you will feel more full and satisfied!

3.  Proteins tend to be more expensive, such as chicken or fish, but eggs and beans are also sources of protein that is much cheaper. 

4.  The reason fruits and vegetables are higher in price is because we need more servings of them per day!! 

5.  In each of the food groups listed above, there are expensive items and inexpensive items.  If you always buy the most expensive, most exotic fruits, OF COURSE they will put a dent in your wallet. 

6.  Most people only allocate about 20-25% of their food budget towards fruits and vegetables.  The government suggests closer to 40%. 

Another great place that you can cut back is through what you drink!!  If you cut down on the soda, that will add up a lot!!  Even diet sodas that are horrible for you add a lot to your budget.  Try drinking water or iced tea with all your meals.  You can add lemon or cucumber or berries to your water or tea to make a nice refreshing treat that is not mundane. 

While I was doing the research for this blog post, I really evaluated my own grocery bill.  I spend on average about $80 every two weeks for Mike and I.  This usually includes some meat (chicken, pork chops, ground beef, steak), some almond milk, regular milk, healthy snacks for me, a few unhealthy snacks for Mike, and all kinds of veggies and fruits that I put into my shakes in the morning or salads at lunch or dinner.  I already have spices at home so I rarely need to buy those.  That totals about $160 a month for groceries from the store.  Then I look at my Shakeology and because I'm a Team Beachbody Coach, my Shakeology is only about $97 a month.  My entire grocery bill is a little over $260 a month for both Mike and I.  Now, if Mike ever decided to start drinking Shakeology, our bill would go up to about $360 a month. 

Eating clean is not really hard on the budget if you just look at what you're spending your budget on.  It can be harder on your creative brain cells though because it does take some thought to come up with food that is clean, not processed, healthy and NOT BORING, right? 

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I have a challenge for you:

Do some research and come up with three dinners that you can cook this week that are CLEAN. The Eat Clean Diet website has some awesome recipes.  Give three of them a try.  See how you feel and how your pocket book feels.  If you shop smart and eat smart, you will achieve great results both in how your body feels and how your budget feels!!

Weekly Meal Prep- Does it help????

I mentioned in another blog the importance of planning ahead.  When I am traveling and know I will be on the road, I plan ahead by making sure I have access to a refrigerator and/ or microwave and that there is a grocery store or Wal Mart near by.  That's the easy part.  What comes after that though???

When I find out that there is a Wal Mart or grocery store nearby, I plan out exactly what I will be eating for the week:  breakfast, lunch, and dinner.  Then I make a grocery list.  I also decide which ONE night I will either eat out or order room service (depending on the hotel).  

This week, I will be in Bowling Green, KY.  It's only about 2 hours away from me, so I will be able to drive there.  Which MEANS, YAY!! I get to take almost everything with me.  

Breakfasts are easy:  Shakeology!  I already cut up the cherries I will blend with it and I will buy bananas when I get there.  I will take with me my PB2 and Shakeology.  

Lunches are a bit more challenging as I need something to take with me as I don't have time to go out and grab something to eat in between sessions.  This week, I plan on buying cut up lettuce, cherry tomatoes, cucumber, broccoli, and radishes.  I'll take with me some balsamic spray dressing (10 sprays= 10 calories!!).  I will buy some turkey lunch meat (sliced from the deli if possible) for my protein.  I'll also buy some Greek yogurt for a mid-morning protein snack and some apples.  That should take care of my lunches.

I will go out to dinner on Thursday night.  Probably eat something at the hotel restaurant, such as salmon or steak, maybe grilled chicken with some grilled zucchini.  That sounds tasty.  Other dinners will include items similar to my lunch.  Lots of veggies, salads, and maybe some microwavable fish if I can find some.  

What is the benefit of planning ahead?  By planning ahead, I am able to stay on track and focused.  I know exactly what I'm eating, no matter where I am.  It's definitely worth the hour or two I spend planning on a Sunday evening.  

Benefits to Exercise

What is your favorite go to exercise?  Do you walk three miles in the morning on the treadmill?  Take the dog for a walk in the evening?  Work the elliptical for a half hour three times a week?  Tennis?  Think about your go to exercise.  Then think about why you do it.  Mine is Chalean Extreme and tennis.  I LOVE the strength training in Chalean Extreme and tennis is just plain fun.

Exercise is a critical piece to any lifestyle change.  The Mayo Clinic identifies seven key benefits to exercising regularly.  


1.  Exercise helps control weight.
2.  Exercise helps to combat detrimental health conditions.
3.  Exercise improves mood.
4.  Exercise boosts energy.
5.  Exercise promotes better sleep.
6.  Exercise can help put the spark back into your sex life.
7.  Exercise can be fun!!!


US News identifies seven ADDITIONAL benefits to exercise.


1.  Exercise helps to reverse those detrimental effects stress has on your body.
2.  Exercise helps to lift depression.
3.  Exercise helps improve learning.
4.  Exercise helps to build self-esteem and improve body image.
5.  Exercise leaves you with a natural high, a type of euphoria.
6.  Exercise helps keep the brain fit.
7.  Exercise might help to keep Alzheimer's Disease at bay.


Medicine Net tells us that 64% of men and 72% of women fail to fit in an activity on a daily basis.  I agree, it's difficult at times to fit the workout or daily activity in.  However, reading the fourteen benefits above makes me want to make sure I am fitting the workout in no matter what.  Jenelle Summers is always talking about how she fits in her workouts at 10 pm if she needs to.  Sometimes that's what we have to do!  The key is to COMMIT to your workouts and activity, no matter what.  Trust me, you will see the benefits!!

Dried Fruit- Sulfites

Dried fruit can be pricey in the grocery store and sometimes loaded with extra sugar and additives that you don't need to be giving your body.  A lot of dried fruit has sulfites in it, which is a preservative that can cause allergies and other concerns with different bodily systems, such as dermatological, pulmonary, gastrointestinal, and cardiovascular problems.  People with asthma are intolerant to sulfites.  (I used this article as my source of information...  other good information included if you are interested in further reading.)

Instead of ingesting sulfites in your dried fruit, try making them at home!!!!   

I found this excellent way to make dried banana chips!!!  I absolutely love anything banana! 

Heat oven to 200 degrees. Slice bananas into thin chips and drizzle with lemon juice. Place on greased baking sheet and bake for 2 hours, turn and bake an additional 1.5 hours. As the chips cool they will firm up into a crisp chip! 

Great to snack on their own, added to trail mixes, or used as toppings in oatmeal or cereal.

I will be trying this banana recipe VERY soon!!!

This article gives a great step by step process on how to effectively dry whatever fruit you want.  Leave a comment here if you've given this a try!!  I'll update you when I've had a chance to give it a try.

After 90 days...

I started a fitness/ food challenge on April 4, 2012, 90 days ago roughly.  I started out 20 pounds heavier and several inches thicker.  As of today, I can say I've lost those said 20 pounds and have lost an average of about 2 inches around my waist and hips.  I've lost about an inch around my biceps, calves, thighes and bust.  I could have lost more, but honestly, I had a lazy final 3 weeks.

But...  aside from the weight and inches lost, I am a completely different person than what I was 90 days ago.    I know how to read labels now, I know foods that will give me energy and I even pay attention to the crap that goes into my body now.  Whenever I have a craving, I work VERY hard to find something that will satisfy the craving but not ruin all the work from that day or week.

I have also been drinking Shakeology for 120 days (a little over four months).  I know that has helped me as well.  Knowing the types of food that is Shakeology has definitely helped me make better decisions.  I am eating super foods from the Shakeology and I don't want to interfere with what they are doing for my body.  I have more energy, more desire to push play on my DVD player, and I am STRONGER!!!!  I have muscles I have not seen in several years.

What is the biggest change?  I think the biggest change is my DESIRE to just eat healthier.  I DESIRE to lose the weight.  I DESIRE to have more energy day to day, and I DESIRE the will to keep going.  My biggest change is that I know DESIRE and CRAVE to be healthy, fit, and energetic.

Diabetic Super Foods

Lately, I have been doing a lot of reading and research regarding healthy food choices and different ways to avoid processed foods and even prescription medications.  I want to live a long and healthy life without diminishing my quality of life.  I know that I am at risk for diabetes because I am overweight.  Fortunately, I have never been diagnosed, but I know that the chance will be there for me.  In my reading, I came across this article on myhealingkitchen.com.  Instead of trying to summarize it and lose some of the validity and importance, I have copied it here for you.  If you'd like to see it on the website, click here.  


TOP 5 DIABETES-HEALING SUPERFOODS

Even though we live in a pill-popping, drug-oriented culture, more and more people are starting to realize that food is really our best medicine. In 90% of all chronic and degenerative diseases, poor diet is either the direct cause or a significant factor. This is especially true for Type 2 diabetes. There is no stage of Type 2 that can’t be helped by making some smart dietary changes. And the earlier they are made, the more dramatic the health improvements will be.
The “prescription” is simple
A few simple changes in a patient’s eating habits can actually reverse Type 2 so that all metabolic functions, including the body’s insulin production, return to normal.

Here’s the shorthand version…
- Quit consuming the foods and beverages that spike your blood sugar and trigger the insulin response (sweets, sodas, juices, plus refined carbs such as bread, baked goods, pasta, chips, and grain-based commercial foods, like breakfast cereals). Over-consuming these can cause Type 2, and even small amounts will make it worse.

- Start eating more of the foods that heal the damage that insulin-resistance and diabetes have done to your body. Do this by turning your diet into an anti-inflamatory diet as inflammation is one of the root causes of diabetes (beware: inflammation destroys the insulin-producing beta cells in the pancreas). In this diet try to include plenty of what I call “the diabetes-healing superfoods.” Here are the top 5 according to extensive scientific research…

1. Extra-virgin olive oil (EVOO)

If you have diabetes or prediabetes, controlling blood sugar has a huge impact on how you feel — and this marvelous monounsaturated oil can really help. A 2006 study published in the Annals of Internal Medicine put people on either a low-fat diet, a Mediterranean diet emphasizing EVOO, or a Mediterranean diet emphasizing nuts. Those getting more olive oil and nuts had significantly lower blood sugar levels than those on the low-fat diet.

Thanks to the powerful antioxidant, oleocanthal (responsible for the strong, peppery “bite” freshly-pressed olive oil produces when consumed) EVOO also reduces inflammation, one of the root causes of diabetes. Getting inflammation under control is essential for healing — and reversing — Type 2 and prediabetes. The study mentioned above also found that the olive oil diet lowers C-reactive protein, an indicator of systemic inflammation.

Unfortunately, the olive oil in your supermarket may not be strong enough. EVOO’s inflammation-fighting properties begin to fade after pressing. The longer it sits around, the weaker it gets. (Most supermarket olive oil can be a year old — or older.) Worse, the olive oil industry is rife with scandals. Because of the premium price it commands, many companies are tempted to fluff up their products with cheaper oils, such as soybean and rapeseed, to their products to maximize profits. Try to find freshly pressed olive oil from a local farm or at your local health food stop.

2. Pacific wild-caught salmon

In 2010, University of California researchers discovered that the omega-3 fatty acids EPA and DHA in cold-water fish improve insulin sensitivity and reduce inflammation. This is good news for folks with any type of blood sugar disorder, but the story keeps getting better.

A 17-year-long study published in the New England Journal of Medicine found that elevated blood levels of omega-3 protect against sudden death from heart disease — while lower levels actually increase the danger. Here’s why this is important: 75% of diabetic fatalities are caused by heart attack or stroke. That’s an astonishing number!

It’s easy to see why preventing and healing cardiovascular disease is so important if you have diabetes — which is why omega-3 fish is a true “diabetes superfood.” You should try to eat two or three servings per week, but be sure to go “wild,” and avoid farm-raised fish. Farmed salmon is notoriously low in omega-3’s and contains unhealthy chemicals such as polybrominated diphenyl ether (PBDE), is frequently genetically-engineered “Frankenfish” and is raised in ecologically “dirty” conditions.

In Alaska, wild salmon are protected, while farmed salmon are banned. When you purchase salmon labeled “wild Alaskan,” you’re getting a clean product with high levels of omega-3.

3. Onions

Onions are one of the top food sources for the trace mineral chromium, which produces a powerful benefit on blood glucose levels. Research shows that chromium helps your body use insulin more efficiently, maintains steady blood sugar levels, and reduces the need for diabetes drugs.

Chromium deficiency and diabetes often accompany each other, according to a study published in Diabetes Care. This isn’t a surprising when you realize that the symptoms of chromium deficiency (such as out-of-control levels of glucose, insulin, triglycerides, and high cholesterol) resemble those of prediabetes.

A recent study published in Biochemistry shows that chromium is an insulin potentiator, meaning that it makes your insulin more effective. For people with insulin resistance or full-blown diabetes, this is a big benefit because chromium lessens your need for your body’s own insulin (or your insulin dose) to normalize your blood sugar levels.

One cup of raw onion (about ½ cup cooked onion) gives you 24mcg of the government’s “adequate intake” recommendation of 25 — 35mcg of chromium. So sauté up a big batch of onions, add some garlic and herbs, and throw them on salads, toss them in soups and fritattas, and use them to smother a juicy, grass-fed burger.

4. Cinnamon

Chances are you have a cinnamon in your spice cupboard. And chances are you never thought of cinnamon as medicine. However, cinnamon has been used medicinally since ancient times. This popular spice was used in ancient Egypt, China, and India for culinary and medicinal purposes. Cinnamon has been shown to help lower blood glucose levels in people with Type 2 diabetes and even increase the amount of insulin produced in the body.

A study published in the journal Diabetes Care in 2003 looked at 60 men and women with Type 2 diabetes who were taking diabetes pills. The participants took either 1, 3, or 6 grams of cassia cinnamon or a placebo, in capsule form, for 40 days. After this time, blood glucose levels dropped between 18% and 29% in all three groups that received cinnamon. Also, the participants who had taken the smallest amount of cinnamon (1 gram) continued to have improved blood glucose levels 20 days after they stopped taking it. So make sure to add cinnamon to anything sweet you do eat to counter act the blood sugar spike.

5. Nuts

These little diabetes-busters are bursting with healthy fats, vitamins, and lots of minerals. If you’re prediabetic, or want to avoid Type 2, eating nuts will cut down your risk. If you already have diabetes, nuts help you manage your blood sugar and weight.

Almonds are particularly beneficial because they’re high in protein and antioxidants, and have a low glycemic index (GI). According to a study published in Metabolism, eating almonds with a meal reduces the GI load of the entire meal!

Nuts contain monounsaturated fatty acids (MUFAs), which reverse insulin resistance. And remember the diabetes-heart disease connection? Nuts are another weapon in your heart-healthy arsenal, as studies show that daily consumption of nuts cuts the risk of heart attack by 35%.

The absolute best way to eat nuts is after they have been soaked over night to release their enzyme inhibitors. All you do is take a hand full of nuts and place them in a bowl of water, leave them to sit over night and in the morning discard the water and the nuts are ready to eat.

Source: Dr. Stephan Ripich, M.D of myhealingkitchen.com

It's all in the COLOR!!!!

Do you ever wonder why certain foods are certain colors???????  Well, here's the 4-1-1 on what the colors mean and how they affect your nutrition choices!!

Orange and yellow foods- apricots, cantaloupe, grapefruit, mango, papaya, peaches, oranges, pineapple, lemons, tangerines, yellow peppers, pumpkin, butternut squash, and carrots

The color comes from carotenoids, which helps boost your immune system, help you maintain sharper vision, and lower your risk of cancer.

 

Red foods- red berries, red grapefruit, watermelon, red apples, red peppers, pomegranates, beets, radicchio, red cabbage, and tomatoes

The color in red foods comes from Lycopene and Anthocyanins.  These boost heart health, increase memory capacity, keep your urinary tract clean, and lowers risk for some cancers.

Green foods- green apples, honeydew melon, green grapes, kiwi, lime, pears, avocado, asparagus, arugula, artichokes, broccoli, broccoli rabe, kale, collard greens, green peppers, green beans, lettuce, cucumbers, spinach, zucchini, and green cabbage

These foods contain lutein and indoles, which help to maintain bone strength and eye health, as well as provides many minerals and vitamins.

Blue and purple foods- blackberries, blueberries, plums, grapes, raisins, eggplant, purple potatoes, and purple asparagus

These help keep you looking younger by providing anthocyanins and phenolics to your body.

Brown and White foods- bananas, dates, cauliflower, garlic, onion, mushrooms, ginger, parsnips, potatoes, shallots, and turnips

These contain phytonutrient allicin, which has been known to help reduce the risk of heart disease and cancer.

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CHALLENGE:

For dinner one night this week, try to eat food from each of the categories above!!  Take a picture and post it so we can see!!!

Water: The Elixir of Life

Water is so important. 

You hear it all the time:  Drink MORE Water!!  Stay Hydrated!!  Especially in the summer months, but all year round too.  In the summer months when it is hotter outside, your body sweats, thus losing the treasured substance that keeps it going.  Why is water so important?

Well, for starters, your body is made up of mostly water.  If it loses some of it, the body needs it back. 

In addition to that, listed below are NINE benefits to drinking water.  I hope something catches your eye and makes you DRINK MORE WATER!!!  After you are done reading through the NINE benefits to drinking water regularly, I have a challenge for you.  Stay tuned.

1.  Water helps you lose weight.  Water keeps flushing out the bad stuff that is in your body.  Water also helps to reduce hunger because you fill your tummy up with water and you don't want to put anything else in there.

2.  Water is a natural remedy for headaches.  I've experienced this one in a HUGE way.  I get headaches a LOT.  I finally figured out it was because I wasn't drinking enough water.  I started drinking more and my headaches started to be around less frequently.  I won't say it's a cure all because it isn't.  It just HELPS in a REALLY BIG WAY.

3.  Water helps keep your skin refreshed and looking younger.  Water keeps the skin moist and fresh looking.

4.  Water keeps you more productive.  Your brain is made up of mostly water.  Thus, by replenishing what is lost throughout the day, you keep your brain refreshed and hydrated. 

5.  Water helps improve workout sessions.  Who couldn't use a little help during a workout????  Water keeps you refreshed while you sweat the calories away. 

6.  Water keeps you regular, if you know what I mean.  :-)  Your digestive health will be improved just by drinking water.  Like with Reason #1, water keeps things moving through your system.

7.  Water helps keep you healthy.  Drinking water helps keep away those kidney stones and the flu and other ailments that might come up.  Just like with headaches, it's not a cure all, but it certainly helps. 

8.  Water relieves fatigue.  Just like with #5 and your workout sessions, water helps get you through the day with more energy.  Toxins also weigh you down and water flushes those nasty things out.

9.  Water helps your body feel good!!  Your mood will improve because your body feels better.

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Want to know if you're drinking enough water?  Your body will tell you!!!!  Here are several symptoms of dehydration.

• Tiredness
• Constipation
• Migraine/ Headache
• Muscle Cramps
• Darker urine
• Fatigue
• Thirst
• Hunger

So, if you're feeling any of the above symptoms DRINK WATER!!!!  It might help you feel much better.

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WATER CHALLENGE:

Basically, here's the challenge.  DRINK MORE WATER!!!!!

If you are like me, you are awake for approximately 16 hours a day.  If so, and if you drink 8 oz of water PER HOUR, you will drink ONE GALLON of water in an entire day.  Can you imagine the effects you will feel? You will feel so much better.

So, the challenge will be:

DRINK ONE GALLON OF WATER PER DAY FOR SEVEN DAYS

Can you do it?

****PLEASE NOTE: The content in this blog is from my own research. I am not a doctor nor a dietitian.