The Health Nut

Be physically & spiritually fit!

2009-08-31T10:54:00.001-07:00

Our spiritual heath is like our physical health. We need to keep a balance so we can have best life possible.
Like anything there are times when we slip. Yet that does not mean we give up.

"Brothers and sisters, we have to stay with it. We don’t acquire eternal life in a sprint—this is a race of endurance. We have to apply and reapply the divine gospel principles. Day after day we need to make them part of our normal life." President Dieter F. Uchtdorf Second Counselor in the First Presidency

Here are some areas identified that are important to our spiritual health.

Daily personal Scripture Study
Personal Prayer
"To those ... who are struggling with challenges and difficulties large and small, prayer is the provider of spiritual strength; it is the passport to peace. Prayer is the means by which we approach our Father in Heaven, who loves us. Speak to Him in prayer and then listen for the answer. Miracles are wrought through prayer." President Thomas S. Monson
Paying a tithe
Fasting
Temple Attendance

"Set specific goals, considering your circumstances, of when you can and will participate in temple ordinances. Then do not allow anything to interfere with that plan." Elder Richard G. Scott Of the Quorum of the Twelve Apostles
Faith

Assess how you are doing in each area. Be honest with yourself. Then, until the next time you assess yourself, work at improving the areas you fell short in. Hopefully we will all become more spiritually fit.

pms.....oh joy:)

2009-07-07T08:07:00.000-07:00

I know I know it has been way too long since I have updated my health blog.... I'm having a fun filled busy summer. One thing I have been thinking alot about is that very special time of the month where I am ornery for a few days and forget my healthy eating habits. I feel like i usually lose a few pounds during the month then my period comes and it all goes out the window. Does this happen to anyone else? The good news is that there are ways to tame PMS naturally. Try these five tips:

Exercise! You may not want to, but it really does work to relieve cramps and moodiness. Helps serotonin, a mood-lifting thing in our bodies.

Chillax. Adequate sleep and less stress will put you in a better hormonal position to handle the imbalance that PMS brings.

Cut out caffeine and salt. Reducing caffeine may minimize irritability, and cutting salt can reduce bloat.

Minimize simple sugars. Ideally, you're doing this all the time, but it's especially important before your period. Simple sugars may make cramps feel worse. Eating regular meals and snacks with fiber and protein will help keep your blood sugar stable, which is a lot better for those raw nerves than blood-sugar swings.

Consider supplements. Calcium may reduce symptoms of PMS, so shoot for at least 1,200 mg a day. Magnesium is also helpful, as are B complex vitamins. To reduce cramps and breast tenderness, try a primrose-oil supplement; it's a nonsteroidal anti-inflammatory that may work in ways similar to ibuprofen.

{I got much of this info from good ol Jillian Micheals}

2009-06-17T00:04:00.000-07:00

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2009-04-13T21:40:00.000-07:00

To get healthy we need to educate ourselves first right? Where do we go? Internet? Magazines? Others opinions? There are so many diets, exercise plans, and health ideas out there that it is hard to know what is right for you. May I suggest reading the scriptures first. In the Docterine and Covenants (LDS scripture, reveleation given to Joseph Smith from Heavenly Father) we are given instructions of the do's and don't in health. If you look to the right side you can find a link to read about the LDS health code called the Word of Wisdom. From what to eat, getting enough sleep to what not to drink. I think reading this and maybe writing down some changes you might want to make in your lifestyle would be very beneficial. The promises we are given if we follow it are worth the effort. I always like to think that if Bill Gates wrote a book and said if you read it you are promised to get a million dollars I would read it and study it everyday and live by it:) So we have the scriptures from God and we will be given so much more than a million dollars in promises. Why would't we read them, study and live by it. Hard but worth it. Anyway I really love the books above written by Melanie Douglass. You can get them at Deseret Book. She gives helpful suggestions in how to apply the Word of Wisdom in your everyday life. I really like them and would reccomend them if you like to read.

Spring fever....

2009-03-23T14:33:00.000-07:00

Spring time makes me feet itch to run outside! When I am running daily I feel the healthiest. I write about the health benefits of running sometimes But I think some of the greatest benefits of running are what it does to the way you feel....

Here are some benefits to motivate us!

1. Run when you are feeling angry or frustrated to burn off the extra energy. Research has shown that nothing relieves stress more than physical exercise.

2. Running increases endorphins which contributes to a general sense of well-being and mood elevation, so running can make you feel better when you are sad.

3. Running is an excellent way to fight anxiety. Naturally inducing and recovering from the adrenaline response allows your body to practice recovering from physical effects of anxiety.

4. If you are feeling lonely or disillusioned with people in general, running on a local trail (like Indy’s Monon Trail, Canal Walk, or Cultural Trail) will expose you to several people enjoying the weather and/or exercising, as well as dogs and kids, and present many opportunities to enjoy and share a smile.

5. Running gives you an opportunity to experience freedom and can be the perfect escape from stressors, being inside all day, or the daily grind when you are feeling trapped.

6. You can increase your self-esteem and feel empowered by running by accomplishing goals, experiencing what your body can do, and re-defining yourself.

7. Running also gives you an opportunity to escape into your own world, tune out everything else with your iPod, refocus, and be refreshed. You may need a break from stressors or people or just to allow your brain to rest.

so go for a jog today, even if it is ten minutes. You will feel energized and happy!

Daily rutine....

2009-03-16T07:55:00.000-07:00

First I take a pack of these gnc womens ultra mega active vitamins.....

Then I get the blender out and mix....
1/2 a banana
1 scoop isopure protein drink....
1/2 a scoop acai berry splash.....
1/2 scoop digestive health powder....

On a scale of one to ten I give it a 7 on taste but a ten on the way it makes me feel. My husband made the mixture up for me. He manages a GNC store and loves me to try lots of their products. I'm his little test rabbit. I usually have this every other day. On the otherdays I like to eat orowheat double fiber english muffins with sugar free jam on them and an orange. When I start the day off with a healthy breakfast I feel great all day.

Dieting is easy....

2009-03-14T22:43:00.001-07:00

Dieting is easy when your motivated, happy, have gotten plenty of sleep, have no temptations in the house, there are no holidays, everyone around you is dieting too, no major stress and you have a chef like Oprah:) How hard can it be, right? Life is really so full of change and craziness that dieting is almost impossible. Lifestyle. thats what we need. Thats what I need. I usually do good with eating healthy and exercising on a normal day to day basis but when I go on vacation, over the holidays or whatever I usually gain 5 pounds then lose it in a couople weeks. I really need to learn to be more consistant. I had a miscarriage a little over a month ago and then we moved 2 weeks ago and we have just been busy and my sclae was packed etc etc excuses excuses but i have been slacking on the exercise and eating. I have not been eating a ton but I have not been writing down what I am eating. I weighed myself today and I stayed the same but I just need to get back in shape. On Thursday night I went running, only about 2 1/2 miles but I was sore. I need to get in gear and try to be consistant. It seems like consistancy is the key. Any thoughts on how I can be more consistant?

Do you have an energy debt?

2009-02-25T06:20:00.000-08:00

I am not sure if it is because it is winter or what but I always feel tired mid afternoon when my son goes down for a nap. I really liked this article about how to feel more energized w/o resorting to quick fixes that leave us feeling drained.

Article by Health columnist Lisa Byran

Many of us rely on “energy loans” to get us through the day.

Caffeine, sugar and nicotine keep us running, but they do so at a high cost, and for only so long. These temporary lifts will always leave us depleted because they are like a bank loaning out money at high interest.

We use these “energy loans” to get us through our immediate energy needs, but end up straddled with the “debt” of exhaustion at the end of the day. When these crutches are used over a long period of time, the cycle spirals and our body never has a chance to catch up on sustainable energy or to restore and repair itself.

How do we stop this cycle and begin to nourish and care for our bodies so they are full of vibrant energy all day, throughout the day?

Here are 16 ways to begin to bring more energy into your day.

1. Choose nutrient-dense, real foods.

Choosing nutrient dense foods are essential for our energy because they give more to our bodies than they take to digest.
Start by increasing vegetables, fruits, whole grains, nuts, and seeds.

2. Balance your meals.

Our bodies need all the major nutrients (fats, proteins and carbohydrates) to function properly.
Include some protein, healthy fats and whole-grain carbohydrates together in each meal.

Photo by Sharon Mollerus

3. Increase your fiber in the morning.

When we eat a fiber-rich breakfast we stay satisfied and energized for longer, breaking the need for that mid-morning sugary snack or cup of coffee.
Try oatmeal, granola or fresh fruits - especially berries, apples, or pears in the morning.
Consider eating a lunch-type meal in the morning. I often eat avocado on sprouted grain toast or a bean and veggie soup for breakfast.

4. Consume more raw foods.

Raw fruits and vegetables have all the enzymes and nutrients intact (cooking food destroys some of the energy-giving enzymes and nutrients). The life energy of these foods leaves us rejuvenated.
Add more raw produce to each of your meals by having a side of raw cut veggies or fresh fruit every time you eat.

5. Eat your greens.

Focus especially on the dark leafy greens like kale, collard greens, bok choy, mustard greens, broccoli rabe and swiss chard.
These vegetables are full of vitamins, nutrients and phytochemicals (like chlorophyll) that improve circulation, purify the blood, and strengthen the immune system.
Associated with springtime, these vegetables increase vital energy and aid in detoxification.

Photo by Judith

6. Increase your physical activity.

Some daily movement is essential to healthy levels of energy.
Start by incorporating even 10 minutes of activity, like walking, yoga, or dance - preferably in the morning to jump-start your metabolism.

7. Reduce toxins.

Removing toxins requires a lot of energy and taxes the body. Manage your environment to reduce the toxic load on your body.
Begin by using non-toxic personal care products and household cleaners, and organic foods whenever possible.
Cleanse the air and water at your work and home with a purifier.

8. Oxygenate your body and mind.

Practice deep breathing techniques throughout the day to bring in more oxygen to your body and mind.
Try this simple breathing technique: Sit comfortably with your torso straight. Breathe through your nose, inhale a deep breath for as many counts as is comfortable. Now exhale slowly to double that count. So if you inhaled for four counts, exhale to eight counts. Repeat for five minutes throughout your day, or when you begin to feel tired or stressed.

9. Take a cold shower.

Well, not exactly. At the end of your shower, change the temperature of the water to slightly cooler. You only need a slight decrease in temperature to get the benefit. The cooler water (after the warmth of the shower) will essentially close your pores and “massage” your nervous system.
When your nervous system is engaged and stimulated in this way, it is prompted to flush toxins and increase circulation- which brings more oxygen to your tissues. This translates to a healthy energy boost that leaves you feeling refreshed.

10. Twist and stretch.

Engaging and “massaging” any of your internal organs or systems will leave you invigorated - this is one of the many benefits of a full body massage.
Try this simple “Tom Tom” stretch to engage your lower organs and reduce stagnation: Stand up straight, knees soft and legs hip-width apart. Let your arms dangle softly by your side, hands in soft fists. Slowly twist your torso, looking right and then left. Allow your arms and hands to rotate freely and softly hit your lower back and lower stomach. Gain momentum and twist farther as your body loosens up to the degree it feels comfortable.
This is a wonderful stretch to do when you have been in one position too long, especially sitting at a computer.

11. Hydrate.

We all know there are many benefits to staying well hydrated, and retaining a high level of energy through our days is one of them.
Be careful to not only drink enough water throughout the day, but to also avoid the major dehydration culprits - caffeine, nicotine and alcohol.

Photo by Agnese

12. Get enough rest.

Seems obvious enough - we will feel more energized if we have enough rest, but most people have a hard time getting enough restful sleep.
Your body must produce melatonin to sleep properly. Overstimulating our senses, especially with artificial light, can prevent this chemical from being made.
About an hour before you want to go to sleep, dim the lights, and shut off the TV and computer screen. Create a calm mood with candle light or soft music. Engage in calming activities like light reading or taking a bath.
Naps work! If you aren’t able to get the right amount of sleep at night, utilize midday power naps. Most people need between 60-90 minutes to feel fully refreshed, but even mini-naps can help recharge our batteries.

13. Use your sense of smell.

The power of scent is often under appreciated. Research shows the certain scents have a profound impact on our mental and emotional states.
Use pure essential oils of peppermint, orange or lemon to awaken all your senses. Put a couple drops in your palms, then cup your hands around your nose and breath deeply.

14. Listen to your body.

Sometimes the key to feeling energized is knowing when to slow down, stop, or say no. When we consistently overextend ourselves we burn out. It’s okay to have a mellow day, to take it slow and not push yourself. In fact, it is a sign of wisdom to know your limits and to honor them.

15. Reconsider draining relationships.

Some relationships that require a lot of energy are necessary, rewarding and important (I’m not tossing my two-year-old out the door any time soon), but some simply zap us of energy and bring negativity into our lives.
There may be relationships in your life that are exhausting and draining. When you identify a person that is draining, think of ways you can re-establish boundaries or transform the relationship to be more positive in your life.

Photo by Patrick Kennedy

16. Connect inwardly.

Our lives are increasingly interconnected with others, yet disconnected with ourselves. Through the people we live with, work with, interact with on our daily errands, and communicate with on the internet - we often spend most of our days with an outward focus. Cultivating an inward focus in order to know ourselves and our spirit is essential to feeling renewed and energized for the work of our days.
Take time daily to sit still with yourself, learn to hear your inner thoughts, come to know your spirit’s voice - its dreams, fears, longings, needs. Give your whole self the opportunity to grow and be cared for.

The next time you are feeling a lull in your day, try something from this list to help boost your energy. Or better yet, be proactive and begin to incorporate some of these techniques throughout your day to stay at the top of your game.

Meat eaters....

2009-02-23T13:21:00.000-08:00

I wanted to share this little story on the life of Edna Parker who recently passed away at the young age of 115!! Incredible. Listen to this...

Last year, Parker helped Guinness record another feat when she met another super-centenarian, then-113-year-old Bertha Fry of Muncie, Ind. The meeting took place at Parker’s nursing home a few days after her 114th birthday. A Guinness representative on hand to witness the event said their combined age of 227 was “the highest aggregate age of two people meeting each other.”

Indiana Gov. Mitch Daniels commended the two women, who both grew up on small Indiana farms, became schoolteachers and ate a lot of meat and starch over the course of their exceptionally long lives. Parker especially enjoyed eggs, sausage, bacon and fried chicken. “I guess we’ll have to rethink lard,” Daniels quipped after hearing about her high-fat diet.

Here’s 2 centurians who loved their meat and fat (along with some starches, my guess it was predominantly vegetable based mostly from corn and/or potatoes….since they grew up on farms). What you probably do NOT find is high amounts of sugar, processed foods or cooking with vegetable oils. Lard and butter were probably used the most for cooking and not vegetable oil based fats. Again this is just an educated guess seeing the quote above lard and thinking about living on a farm.

Wonderful stuff. Moral of the story….meat doesn’t give you heart disease, fat (stable cooking fat like the sat fat in lard/butter) is good, and sugary/processed foods & drinks are not present in most people’s diet who live long and healthy. I’m sure she also kept an active lifestyle as much as she could while also not excessively overeating. Maybe it’s time we all go back to farm living! Ok maybe not going to happen but at least we can imagine we are.

I just thought it was interesting how all of these processed food and chemicals we put in our bodies affect us. We need to go back and eat how they ate 100 years ago:)

Checking in with Kristy.....

2009-02-20T12:22:00.000-08:00

My friend Kristy from way back to my freshman year of college has a great website i wanted to tell you about. she was once a size 16 and now is twig like. she changed her life, her habits and even became a personal trainer! I love her tips. Go check it out! I love her before and after on the right of her blog!

http://www.fitfriday.blogspot.com

Intuitive Eating....

2009-02-19T21:50:00.000-08:00

I have a bad habit of reading health blogs when I should be doing my statistics homework. I was reading HERE tonight about intuitive eating. I thought it was very interesting. I think I might try to use this more in my life. The more natural way of eating and thinking and behaving around food. I feel like my body is mad at me. I recently got pregnant and gained 8 or 9 pounds then after having a miscarriage I lost it in a couple days. I must have been retaining lots of water. The doctor said to hold off the exercise for 2 weeks after the bleeding stops. I just feel lazy when I don't exercise. I feel like my body needs a change. I am really excited for summer and to be able to jog outside again! ONe thing about Intuitive eating that I don't like is that you cannot really check it off your list. I like something that is more exact like Weight watchers but I think if slowly over time, using these principles could really make a big difference.

10 Principles of Intuitive Eating

1. Reject the Diet Mentality Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

2. Honor Your Hunger Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.

3. Make Peace with Food Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

4. Challenge the Food Police .Scream a loud "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

5. Respect Your Fullness Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the Satisfaction Factor The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence--the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".

7. Honor Your Feelings Without Using Food Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

8. Respect Your Body Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

9. Exercise--Feel the Difference Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in that moment of time.

10 Honor Your Health--Gentle Nutrition Make food choices that honor your health and tastebuds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters, progress not perfection is what counts.

what do you guys think?

Too much of a Busy Bee to exercise??

2009-02-09T07:29:00.000-08:00

We all have 20 minutes a day, right? Feeling tired, rushed for time, or just plain don’t want to exercise today? How about the 20-minute workout? I think that a short workout is better than not exercising at all. This workout combines cardio and muscular endurance training. It is designed to get the body pumping by increasing your heart rate, increase blood flow to the muscles, and relieve stress. You can do it at home, at the gym, or any place in between. I think the hardest part is getting your shoes on and getting out the door. Once you do it feels so great! I am ready for winter to be over so we can be more outside for exercise. I'm feeling trapped!!! Here's the work out....

10 Minute Jog (Jog in place if lack of space)

50 Push-Ups (Do as many as you can and then finish the rest later) & you can do them girly style!

100 Crunches (Do as many as you can)

50 Squats (Do as many as you can)

5 Minute Jump Rope

Happy workout, you won't regret it, you'll feel great!

All Bran Productss....

2009-02-06T09:15:00.000-08:00

This week I got an e-mail about a previous post. I talked about my favorite healthy snacks in which one of them is All-Bran Crackers. Yum...esp. the garlic ones. Here is the e-mail.....

" Hi Kathy,

I found your blog while surfing through blogrolls of blogs about healthy eating and lifestyles. I've been reading for a few days now and I think you've put together a really good resource. Not only do you share your own struggles and successes, but you also post a diverse range of topics. I work with Kellogg and I noticed you mentioned that you and your son like All-Bran Crackers, so I wanted to send you some information about a couple other All-Bran products that you might be interested in: All-Bran Fiber Bars, Drink Mixes and All-Bran cereals.

All-Bran Fiber Bars come in two flavors, Strawberry Drizzle and Apple Cinnamon Streusel. These multi-grain and psyllium snack bars pack 10 grams of fiber each - that's 40 percent of the recommended daily intake! They're a great option for an on-the-go snack. You can find them in the fiber supplement section of the grocery store.

All-Bran Drink Mixes come in convenient single-serving pouches so you can just pour the mix right into your water bottle. The drink mixes are available in Pink Lemonade and Iced Tea flavors and have 10 grams of fiber and only 20 calories per serving. They're another great option for boosting your fiber intake easily. They'll be in the fiber supplement section as well.

All-Bran has a variety of high-fiber cereals, including Original, Extra-Fiber, Strawberry Medley and Yogurt Bites. With at least 10 grams of fiber per serving, a bowl of All-Bran cereal is a good way to start the morning and promote digestive health. And the All-Bran Promise says you'll feel the difference after 10 days of eating a bowl of All-Bran cereal a day.

So I hope this information is useful. Let me know if you decide to share this information with your readers and if I can help with anything. Also, check out the All-Bran Web site www.all-bran.com to see the complete product line, more information about the health benefits of fiber and recipes using All-Bran.

And if you have any other ideas about ways we could work together, I'm totally open to hearing them. Thanks & talk to you soon!

Best,
Libby Krah"

I decided to get a few of the products and try them out this week. I really loved their fiber bars, they are like my dessert because they are sweet. I also tired the lemonade drop in's. They taste similar to crystal light but w/ fiber! I like the cereals and have had them before. As for my husband he likes captain crunch, haha. He will put 1/2 all bran cereal and 1/2 of his sweet cereals- I thought that was a great idea, get the best of both worlds. They have a 10 day challenge, go HERE to read about it. And go HERE to find out why you NEED lots of fiber in your diet. Thanks Libby for the information. My favorite part of the website is where you can print off coupons. They have one right now where you can try any one of their products for free! Go try it!

You look good? You feel good.....

2009-02-05T22:52:00.000-08:00

Can I ask you a question? Why do they call them skinny jeans? They do not make people look skinny. Sometimes I think don't dress right for their body type. Dressing for your body type can really make you look and feel better. One thing I really hate is when you can tell someones jeans are way too tight and there is muffin top all over the place. I think people get stuck on a size. If they would just by one size bigger it would make them look one size smaller! I really liked THIS article on dressing for your body type. When you look good , you feel good, you want to eat good and exercise good to so where clothes that fit well on you and accentuate the positive!

Veggies!!! Eat em' up!

2009-02-03T08:54:00.000-08:00

I like vegetables but I wouldn't say that I love them. I have to tally how many I have eaten each day to make sure I get enough, otherwise I would probably only get one serving. I found this list from WebMD. It introduces 15 tips and tricks that will certainly convert veggie haters to veggie lovers.

Hide veggies you kind of like in dishes you love. For example, add peppers or mushrooms to an omelet or layer fresh spinach leaves in lasagna.
Add to soup. When making homemade soup, fill with your favorite veggies. Or, bolster the veggie content of reduced-sodium soups by adding more carrots, green beans or edamame.
Fill a salad. Use spinach leaves and baby greens instead of lettuce, and fill with every vegetable you like.
Serve raw. Some people prefer the fresh crunch, texture and flavor of uncooked vegetables.
Dip them. Dip vegetables in a low-cal dip like hummus, salsa or a light dressing.
Go Italian. Pizza and pasta are great places to hide veggies like mushrooms, spinach, broccoli, zucchini, bell peppers, fresh basil leaves, or artichokes.
Drink them. Make your own veggie juice at home, or try quality brands like V8. For a sweeter alternative, try V8 Splash.
Make it fun. Grilled vegetable kabobs, corn on the cob, stuffed mushrooms or peppers are all fun finger foods that kids and adults will rave about.
Grill. The flavor of grilled vegetables cannot be beat. Lightly brush with olive oil and asparagus, zucchini, mushrooms, peppers and eggplant perfectly complement any meal.
Learn to cook them properly. The stronger flavored or more bitter tasting vegetables, like cabbage, cauliflower, broccoli and eggplant, need special attention when cooking. Try saute or stir-fry, or add special flavors like balsamic vinegar, olive oil and lemon juice.
Surprise yourself. Put roasted red peppers on a sandwich, include fresh basil in a wrap or stuff a pita with shredded cabbage. Unexpected flavor in familiar places will change your thinking.
Choose fresh. If all you’ve ever had are canned vegetables, you don’t like them for a reason! Steamed, grilled and roasted fresh vegetables have a completely different flavor and texture.
Fast-food veggies count. Get salads, carrot and celery sticks or a baked potato. Just be mindful of the calories in dressings, sauces and dips.
No prizes. Don’t reward yourself or the kids for positive vegetable behavior. You’ll learn to like the treat, and forget to learn to like the veggies.
Be cheesy! Bake veggies topped with low-fat or skim milk cheese for a gooey treat.

You can find more sneaky vegetable tips in Jessica Seinfeld’s popular book, Deceptively Delicious. I have made a few things from her book and they turned out pretty good although I try not to hide my families veggies cause they need to get in the habit of eating them.

My favorite healthy snacks....

2009-01-27T10:06:00.000-08:00

1. I love trail mix. I make it myself with nuts from the baking isle because there are no salts or oil added to them. Dried fruit. Yummy. I have to measure 1/4 cup out those cause it is healthy but high in calories so portion control is key.

2. All bran crackers dipped in fat free cottage cheese or humus. These crackers have 6 grams of fiber and actually taste really good. I like the garlic kind.

3. Frozen yogurt. I love the kind at Maverick gas station. All different flavors for 80 calories a serving (1/2 cup). When I am prego i totally crave this...

4. I like grapes dipped in Cool Whip Free. No fat or sugar but remember still has a few calories. This is a yummy treat for me!

5. Air popped popcorn with spray butter {0 calories} and white cheddar flavoring. This is a good treat if you want something salty w/o the calories of chips.

6. Light string cheese. Low fat and east to grab. I usually eat it with almonds.

7. I love the thick Yo plait yogurt- Key lime pie. I freeze it for 20 minutes. Yum.

8. Prunes. oK it may sound like old people food but they are sweet and full of antioxidants.

9. I chew lots of gum. It helps keep my mouth busy and not thinkning about eating.

10. I love fiber one bars. Tons of fiber and great if you are craving a treat...

What are some lower calorie snacks you eat?......

Guess who is on Rachel ray tomorrow....

2009-01-26T10:22:00.000-08:00

Thats right, the one and only...

Tune in to Rachael Ray’s talk show this Tuesday, January 27 as she welcomes guest Jillian Michaels, the hard core trainer from Biggest Loser. Jillian introduces the audience to a butt-busting workout you won’t want to miss, and Rachael prepares a less-guilt pasta dish.

Are you serious.....

2009-01-15T22:39:00.000-08:00

One of my favorite places to eat is Costa Vida- I love their Mango Chicken Salad. To die for! I usually get it w/o cheese, chips, or dressing on a wheat tortilla. I was curious in how many calories were in one and to my sad surprise there is 900 calories in one salad!!! That's w/o dressing too. Its a big salad but I never thought that many calories. Jeremy and I will have to spit one or something. Portion sizes are way out of proportion today.....Some things I try to do are as follows- Use smaller bowls, plates, etc. I sometimes use a measuring cup as my bowl:) I started doing that for my 2 year old cause the handle but it works great for me. Also never eat out of the box, you'll eat more then a serving or 2.

When you go out to eat ask the waiter to box half your meal. Then it won't be tempting to pick after you have already had enough.
Think of a baseball when you think of one portion of pasta.
Think of a golf ball when thinking about nuts and dried fruit- high in calories. but still good for you.
Think of 6 dice as a serving of cheese...
and a deck of cards for meat...

10 worst snacks for kids......

2009-01-13T22:58:00.000-08:00

In continually trying to be more healthy in my life I often read health blogs, magizines, etc. I also have become interested in kids health. I have a 2 year old. I am not completely nazi about everything he eats. He eats fruit snacks at church once a week and he eats treats at my parents house but other than that I try to feed him healthy foods and stay away from processed/ sugar/ etc. It is getting a little harder when he throws a tantrum because he wants a treat but reading about children health helps me say no and stick with it. Here are some of the worst things to feed the kiddos....

1. Potato Chips - in one 1 oz bag there is 225 calories and 15 grams of fat. If you look at the label there is nothing but fat and carbs. The worst unhealthy snack for your kids. no nutrition and way too high in sodium to a child.

2. Donuts - let's take "Crispy cream donuts", one serving 200 calories with 12 grams of fat. It's dough fried in oil. Give it to your kid for a snack only if you want him/her to have type II diabetes the rest of their life.

3. Cookies - even fat-free cookies are full of sugar and carbs. When we say fat-free we don't say calorie free. One chocolate chip cookie has 130 calories and 6 grams of fat. Not a good choice for a snack. Forgot to tell you, no one eats one cookie. If kids start eating cookies they'll eat 3 or 4. So you can multiply 130 x 4 = 520 calories.

4. Chicken nuggets - especially those Wendy's "4 piece Kid's Meal Nuggets" are the worst. 190 calories and 12 grams of fat. full of saturated fat. Make your own or bake the frozen ones if you have to resort to them.

5. Soda - any kind of soda. There is nothing good in soda. Did you know there are 10 teaspoons of sugar in one can of soda? Your children should not have more than 6-7 teaspoons of sugar per day, and that includes all the sugar they get from fruits and veggies during breakfast, lunch and dinner. Don't even get them started so they won't ask for it. Don't have it in the house so you don't drink it either.

Did you know that you can clean coins by placing them in a glass with coca cola for 1 hour? Can you imagine what soda does to your kid's stomach? There is a lot of caffeine in sodas too, in case you are wondering why your child is so hyper.

6. Cupcakes - 1 cupcake has 130 calories 1.6 grams of fat 17 grams of sugar. As you can see there is no nutrition value in cupcakes. It's mostly carbs and sugar.

7. Candy - nutrition nightmare. There is nothing but sugar and as we know sugar is one of the leading causes of obesity and type II diabetes.

8. Crackers - My favorite are Ritz Crackers with cheddar cheese on top :) Nothing but carbs and fat. 80 calories per serving and 4 grams of fat. You can replace it with wheat crackers for nutrition. they have whole wheat ritz, my son really likes those. He likes the all bran ones too.

9. Ice cream - 1/2 cup of chocolate ice cream has 143 calories, 7 grams of fat (4g of saturated fat) and 16 grams of sugar. So there is nothing but carbs, fat and sugar.

10. Chocolate whole milk - packed with saturated fats. Tall-sized chocolate milk from Starbucks has 264 calories, 12 grams of fat and 27 grams of sugar. Children over 2 can drink low fat milk.

Now that you know how many calories and fat are in all these snacks try to avoid them. Your kids deserve better and healthier snacks. If you already feed your children these snacks slowly switch them out for healthier ones. Or put 1/2 whole grain cereal w/ 1/2 sugar cereal and slowly get rid of the sugar cereal. The key is being an example to your kids and providing healthy choices for you children. ONe of my favorite children's health blogs is...

http://healthy-snacks-for-kids.blogspot.com/

Dr.Oz....

2009-01-07T10:53:00.000-08:00

Yesterday on Oprah Dr.OZ came to discuss health related issues. He gave us an ultimate health checklist. Here is an over view from dietsinreview.com.....

Dr. Oz and Oprah introduce the
Ultimate Health Checklist

As Oprah’s Best Life week continues, she welcomed Dr. Oz, a.k.a. America’s doctor, to the show once again. In the second day of her campaign to get healthy alongside the rest of us, she asked Dr. Oz to share the most important things about our health that we need to be aware of and proactive in doing. He calls it the Ultimate Health Checklist, and says that as long as we’re able to keep to the list, which really isn’t that overwhelming, we can live long, happy lives.

Here are the 10 things on Dr. Oz’s Ultimate Health Checklist that all men and women should make a point of following.

1. Schedule a Check-Up. Dr. Oz told Oprah’s audience that people who have a family doctor are healthier, and pointed out that while many do not have health insurance, you can find free and government-funded access to quality health care providers.

2. Know the Five Ingredients to Avoid. Check food labels for this simple list of ingredients, and pass on foods that include them in the first five ingredients listed (meaning they are highest in concentration).

High Fructose Corn Syrup
Sugar
“Enriched“
Trans-fat (may be indicated by the word “hydrogenated” or “partially hydrogenated”)
Saturated Fat

3. Add Healthy Foods to your Diet. Make an effort to meet these nutritional goals each day and week.

3 grams Omega-3 daily. Sources for this healthy fat are fish, soybeans, nuts, flaxseed and others.
5-7 servings of Antioxidants daily. Sources for this cancer-fighting agent are blueberries, red beans, pomegranates and pecans.
25 grams Fiber daily. You’ll want to chose whole-grain options, like brown rice and whole grain cereals and pastas.
1 Tbs. Olive Oil daily. Extra-virgin or regular olive oil both work. Dr. Oz suggests this is why the Mediterranean Diet is praised for working so well.

4. Take a Multi-Vitamin. This should be part of your daily routine. Here are Dr. Oz’s vitamin tips.

5. Know Your Numbers. At your check-up, learn these numbers, and make it a goal to optimize them.

Waist size - measure at belly button, total inches should be less than half your height.
Blood pressure - optimal is 115/75
Cholesterol - LDL (bad) should be <100;>40
Resting heart rate - <83>
Blood sugar
Vitamin D - find out if you have a deficiency. Darker skinned people are more susceptible.
C-reactive protein
Thyroid stimulating hormone (TSH)

6. Find a Health Advocate. Always bring a relative or a friend with you to the doctor to better understand your treatment.

7. Get Organized with Your Health Information. Keep updated copies of insurance, medical records, allergies, etc. so that you can play a more active role in your care and treatment.

8. Know the Medical Tests You Should Have. These will vary for men, women and by age, but talk with your doctor to learn if you need:

Mammogram
Pap Smear and Pelvic Exam
Dental check-up (2x/year)
Vision check-up (1x/2 years)
Bone Density
Hearing

9. Exercise. Dr. Oz wants us to keep our bodies actively moving, and recommends the following:

Start walking. Aim for 10,000 steps per day, start with 30 minutes/day (about 3k steps)
Elevate your heart rate for 60 minutes every week
Flexibility 5 minutes/day
Strength training 30 minutes/week

10. Sleep! Your body requires the rest that comes from a good night’s sleep. Practice this tips to catch your Zs:

Get 7-8 hours sleep each night
Keep the room dark and cool
Create a routine
Make the bedroom for sleep and sex only
No caffeine four hours prior to bed
Do not keep a TV in your bedroom
Take a calcium and magnesium supplement
Information from Diets in review.com

Weight Loss Battle....

2009-01-05T13:02:00.000-08:00

The weight loss battle is long, tough, and requires a lot of dedication and motivation on your part to be successful. I’ve seen so many people struggle with the ups and downs of weight loss over the years including me. My highest weight was when I was 15 years old weighing in at 256 pounds at 5' 8". Over an 7 years { i know it took forever} I got to 138 pounds when I got home from my mission. Thats about 115 pounds. I have gained some with getting married and having a baby, I got a little more laxed about it. I feel really good at 145-150, I know that may still sound bigger to some of you but I feel good at that. I really would like to lose 20 pounds in the next 3 months. Weight loss just sounds so easy, eat less & exercise more. There is so much more though..... Emotions, hormones, pregnancy, metabolism, motivation, and genes. There are 5 things that I really feel work in losing weight if you are consistent with them....
1. Drinking water. Always have a water bottle.
2. Don't eat 3 hours before you go to sleep.
3. Eat 6 small meals a day, bigger in the morning: less at night.
4. Exercise and be active everyday. Even if you are just walking, just keep moving....
5. If you eat something you shouldn't, don't wait to the next day or next Monday to get back on track. Get right back on track!

I am starting the Biggest Loser once again for 12 weeks. The New Year brings new motivation, new hope, and hopefully it will bring a new number on the scale. If anyone would like to participate please leave me a comment or e-mail me at www.thetwitchells@hotmail.com. We weigh in every Monday morning... One rule I have for myself is that the TV can only be on if I am jogging on my little trampoline. I am not really a TV person but I do watch Oprah 1/2 the time and biggest loser once a week. So I will not be watching it like this....like much of America....

Cellulite......

2009-01-04T06:34:00.000-08:00

Studies show that 90% of women have visible cellulite. Most people get it on their rear end. For me my rear is fine but I have it on my upper inner arm. It seems like no matter how many push ups I do or weight lifting it is still there. Sometimes i think it is gone then i see it in a certain light and its still there! I really don't like it. I one time tried the Mary Kay cellulite stuff which I can honestly say didn't work. This stuff is said to work but I am skeptical about it......
It says in 4 weeks it will be gone. It is not worth even a try at 1,600$ for me! Well what is it and how do you get rid of it.......
Cellulite is fat - plain ol' ordinary fat. What is term "cellulite" is actually a dimpling effect of fat caused by the way fat cells lie in or between connective tissue in the body, primarily in the hips-thighs-buttocks region. Connective tissue extends from the skin to the muscle below. Fat cells, especially when they get bigger, "push up" against the tissue to create the dimplin.

Another factor which influences who will show more cellulite is where the body tends to store fat. Women who deposit fat in their hips and thighs tend to have more cellulite than women who store fat around their waists -- again, this falls under the control of your genes.

The treatments tighten the skin briefly to reduce the appearance of cellulite; that is what all the creams and lotions you can buy over-the-counter will do. Cellulite is fat, and it seems to be harder to lose than other areas of fat on the body; this may stem from the way fat cells are embedded in connective tissues. To reduce the amount of fat that is absorbed and stored or burned by the body, eat less fat, consume fewer calories, and exercise.

I cannot recommend any legitimate, scientific literature on cellulite treatments because they don't exist (the literature, and a true "treatment"). Just eat less, exercise more- the answer the every dieting question!

Oprah's Best Life....

2008-12-31T23:23:00.000-08:00

I am usually not a TV watcher, I just get bored with it too fast but there are two shows I will be watching in 2009 to motivate me reach my goal weight. The first one is Oprah's best life series. This will last one week targeting different areas in our lives. Oprah revealed her recent 40 pound weight gain and shared her feelings about "falling off the wagon" in January's issue of O Magazine .

The 54-year-old talk show host went from weighing 160 pound in 2006 to 200 pounds and admits that she is mad at herself. Especially since she knows what to do to keep the weight off.

Oprah Winfrey plans to discuss her weight gain on the Oprah Show "Best Life Week" which begins January 5, 2009.

I think Oprah is great to talk about it and be open about it. Makes her more real and we all go through ups and downs in life. The shows will focus on: weight loss, money, health, relationships, and money. Starts monday so mark it on your calender! What are your weight loss motivators?

New Year, New You...

2008-12-31T08:26:00.000-08:00

I took a few minutes tonight to reflect on the last year and think of somethings I need to work on. I usually have about a million goals that I only reach one or two of but this year I only set a few goals I feel that I can reach with effort. For many, it is to lose weight or to get into shape. Here are a few helpful tips for getting you a jump start on your weight loss goals:

1. Start small. Make realistic, attainable goals. You want to stay motivated, so by setting and meeting small goals will keep your fire burning and you will feel strong to take on another more challenging goal.

2. Try to eat out less often. Unless you are personally preparing your food you truly have no idea what or how many calories and fat you are taking in.

3. Incorporate more exercise into your routine. If you’re not ready for daily exercise, doing some every other day would be great, especially if you never exercise.

4. Plan ahead. The more organized you can be the easier you will make it on yourself and the less likely you will be to slip up.

5. Reward yourself. And this doesn’t have to necessarily be a food reward either. Allow yourself to be treated with a new article of clothing, buying a book, CD, movie, going on a trip, a day spa treat, whatever. After you accomplish one or a few of your mini goals you should treat yourself.

6. Keep track of your progress. Keep a food and exercise journal and make sure you keep track of your emotions along the way.

7. Don’t beat yourself up if you slip up. Also, if you slip and cheat once in the day, that day is not lost, you can immediately get yourself back on track. However, continuing to cheat throughout the day you are really making it hard on yourself to make and maintain the proper behavior changes you need to make in order to succeed.

8. Stick to it. People say it takes about 21 days for a new activity, such as exercising, to become a habit, and six months for it to become part of your personality. Your new healthful habits will become second-nature in no time.

I am going to try to consistent in keep this blog going mostly as a reminder to myself of what I need to do. So spread the word and good luck with your goals.

Halloween Candy....

2008-10-30T22:24:00.000-07:00

Halloween is the pinnacle for many kids. You get to dress up, run around, and when you ask people for candy, they just give it to you - what could be better?
Maybe that’s the kids’ perspective, but if you’re like me, you tremble at the thought of that much sugar running through your little ones’ blood stream. It can be a lot of candy.
But what about alternatives to downing all that candy in one fell swoop?

A Possible Candy Plan....
1. As soon as you get home from trick-or-treating, make a deal with your child to exchange a set amount of money for a certain amount of candy. For example, for every 5 pieces of candy they relinquish, they get a quarter.
2. The next day, take them to the store to let them buy a small toy with their money (avoid the Halloween candy now on sale!).
3. On Halloween evening, let your child eat as many pieces as they are old. After that, it’s one piece a day.

Ideas for the Relinquished Candy
• Take the candy they relinquish, and immediately refill your candy bowl for handing out to other trick-or-treaters. (that would be hard for them to watch:)
• Save all the small pieces for decorating a gingerbread house for Christmas.
• Store remaining candy away for future birthday parties, when you can fill a piñata.
• One evening down the road, have a homemade Blizzard night - mix ice cream and candy in a food processor. Or, you can have a sundae bar with the candy as the toppings.
• Donate the candy to a children’s shelter or some other charity that will take it.

What do you do with extra Halloween candy? Share your creative ideas!

A few tips for the day...

2008-10-18T10:24:00.000-07:00

1. Eat before you go to the grocery store. You will be able to buy better choices in foods and actually save money. When you shop when you are hungry you buy twice as much and it usually is not as nutritious things.

2. When you go to the movies get some yummy flavor of sugar free gum. it will help you from getting snacks and keep your mouth busy.

3. Eat an apple or a peice of fruit right before dinner. You will eat less calories because you feel full.

4. When you go out to dinner get DESSERT....but only get one dessert and 6 spoons to share with everyone:)

5. NEVER eat while you are watching TV. Sit at the table and get your plate out. Don't eat out of boxes or bags cause it is harder to count calories.

6. When snacking try to find equal amounts of Fiber and Protein. You will feel fuller longer.

7. Having a closing time for the kitchen....just like a resturant. ONce it is beyond a certain time then no more eatting.

8. Try to eat 6 small meals a day. I am trying to eat 1200 calories a day. So every few hours I eat a 200 calorie snack...6 times in the day. You really don't feel hungry if you do this.

9. IN the Fall eat lots of veggie soups and squash etc. Stay away form "holiday" foods as much as possible!

10. Adding crystal light into your water will help you to drink more water in order to flush fat out of your body.

11. When running errands, bring a healthy treat so you are not tempted to stop somewhere for an unhealthy fast foods.

Bread of life...

2008-10-09T12:02:00.000-07:00

Have you walked through the bread aisle lately? With catch phrases like “cracked,” “stone-ground,” “fiber” and “whole grain,” even when you know a thing or two about nutrition, it’s hard to tell what is what. In fact some loaves with healthy-sounding names end up being nutritional disasters, while loaves with ho-hum names are terrific for you! Whether you want to lose weight, eat healthy, or just avoid processed foods with extra-long ingredient lists, you should look for a slice that’s jam-packed with whole grains, fiber and flavor. To help your search, here’s what you need to know.

Know Your Kernels...
Before it’s processed, a wheat kernel is a whole grain that contains all three, healthy parts of the kernel:
Bran makes up the outer layers of the grain. It contains B-vitamins, trace minerals and dietary fiber. It’s removed when wheat flour is processed (refined and/or bleached) into white flour.
Germ is the part of the plant that sprouts to generate a new plant. It has B-vitamins, trace minerals, and some protein. It’s also removed when wheat flour is refined to become white flour. Endosperm is the inner part of the grain that contains protein and carbohydrates as well as small amounts of vitamins and minerals. This is all that’s left when flour is refined to become white flour.
Don’t Forget: 100% By law, a food company must list ingredients in descending order based on how much they weigh in the product. This means that the first ingredient is the most prevalent ingredient in the product, and so on.
To make sure you are getting 100% whole wheat bread, look at the ingredients list—not the front of the package. “Whole wheat flour” or “100% whole wheat flour” should be the first ingredient and the only flour listed. Don’t fall for deceitful terms such as “wheat flour,” “unbleached wheat flour,” “multigrain,” “enriched,” or “stone-ground wheat flour.” These are just sneaky ways of saying refined white flour.

Understand the “Whole Grain” Claim
The term “whole grain” is used in lots of food ads, and on the front of food packages, from bread to crackers to cereals. But whole grain is NOT the same thing as whole wheat. When a label uses the words “whole grain,” this what it really means:
The product contains all three portions of the kernel (germ, bran and endosperm).
The product contains 51% whole grain ingredients (or more) by weight per serving.
The product contains 3 grams of fat (or less), 1 gram of saturated fat (or less), and 20 mg of cholesterol (or less) per serving.
To tell if your bread contains a majority of whole grains, look at the listing of ingredients. “Whole grain” should be a part of the first ingredient, such as: “whole wheat flour,” “whole grain rye flour,” or “whole grain pumpernickel flour.” You can also check for the whole grain seal on the package.
So what’s with “white whole wheat” or “whole grain white” breads?
Most wheat flour is made from a variety of wheat known as red wheat. White whole wheat breads are typically made from a variety of albino wheat. White whole wheat flour is as nutritious as regular whole wheat flour, but bread made with white wheat flour has a milder taste and texture due to the characteristics of that particular type of wheat. For picky eaters (including kids) who don’t like the taste of regular whole wheat bread, whole wheat white bread could be a good option. Be sure to read the ingredients label and nutrition facts to make sure you’re really getting 100% whole wheat flour—not white flour with some whole grains added.
Fillers and Sweeteners
All you really need to make bread is flour, water, yeast, salt, and a little bit of sugar (to activate the yeast). But breads these days have long and complicated ingredients lists. These extra ingredients are usually added to help improve the taste, texture, shelf life or nutritional profile of the bread so that consumers will find it more appealing. Some fiber-rich additions (like processed oat, cottonseed, pea or wheat fibers) boost the fiber content. Other manufacturers use additional sweeteners (like sugar, corn syrup, or honey) to make their bread—especially whole wheat ones—taste sweeter. Often, high fructose corn syrup replaces sugar in many breads to reduce cost and prolong shelf life. And many breads are enriched with vitamins and minerals so that they’ll appear to be more nutritious.
It's up to every individual consumer to decide whether they want a bread that contains corn syrup, preservatives, or other additives. But one thing we could all do is look for breads that have shorter ingredients lists and recognizable ingredients in general.
What to Look for on the Label
Besides ingredients, here are some guidelines for picking a loaf that is healthy and nutritious. Look for these Nutrition Facts:
Calories: 100 or fewer per slice
Fiber: 2 grams or more per slice
Sodium: 225 mg or less per slice
100% whole wheat flour as the first ingredient

Good luck!

The Holidays are coming....

2008-10-06T15:38:00.000-07:00

I feel like it is pretty simple to eat healthy foods when you have a rutine and eat at home but it is harder when you go to social events or are out of your normal environment. With the Holidays coming this gets difficult with so many social things. Here are some tips to stay healthy and not gain weight through the holidays....

1. Eat before you go. This was by far the most popular tip, and probably the most useful. Fill up on healthy foods at home.
2. Place limits. Try a 2 plate limit, and a 2 drink limit.
3. Plan ahead. Find out the menu ahead of time and make healthy choices, before you go.
4. Drink lots of water and eat fruits and veggies. You can eat as many veggies as you want without consuming many calories. Just avoid dipping sauces and dressings.
5. Have a big salad before the main course. Again, avoid too much dressing, and go for the lighter dressings.
6. Log what you eat, so you’ll be more aware of it.
7. Bring your own. If it’s a potluck-style gathering, cook something healthy and bring it with you. 8. Just try to eat healthy most of the week, and relax when you are at social gatherings.

What are your strategies for eating healthy (or not) when you’re out at social gatherings?

Top 10 Nutrition Myths !!!

2008-10-05T00:03:00.000-07:00

Top 10 Nutrition Myths - debunked by Dietitians

Sugar Causes Diabetes
The most common nutrition myth is probably that sugar causes diabetes. If you have diabetes, you do need to watch your sugar and carbohydrate intake, with the help of your Registered Dietitian, to properly manage your blood sugar level. However, if you do not have diabetes, sugar intake will not cause you to develop the disease. The main risk factors for Type 2 diabetes are a diet high in calories, being overweight, and an inactive lifestyle.

For more details, read Does Sugar cause Diabetes?

All Fats are bad
It's a long-held nutrition myth that all fats are bad. But the fact is, we all need fat. Fats aid nutrient absorption and nerve transmission, and they help to maintain cell membrane integrity - to name just a few of their useful purposes. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease and certain types of cancers.

Not all fats are created equal. Some fats can actually help promote good health, while others increase the risk for heart disease. The key is to replace bad fats (saturated fats and trans fats) with good fats (monounsaturated fats and polyunsaturated fats).

For more details, read Fats 101: Bad Fats vs Good Fats

Brown Sugar is better than White Sugar
The brown sugar sold at grocery stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar every day, the mineral content difference between brown sugar and white sugar is absolutely insignificant. The idea that brown and white sugar have big differences is another common nutrition myth.

Brown Eggs are more nutritious than White Eggs
Contrary to a widely believed nutrition myth, eggshell color has nothing to do with the quality, flavor, nutritive value, cooking characteristics, or shell thickness of an egg. The eggshell color only depends upon the breed of the hen.

According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown colored eggs".
For more details, read Eggs and Cholesterol

Avoid seafood to lower blood cholesterol
I still can't believe it, but I heard this nutrition myth from my own doctor! In fact, the dietary cholesterol found in seafood and other meats has little effect on blood cholesterol in most people. Saturated fats and trans fatty acids are the most important factors that raise blood cholesterol.

Saturated fats are usually found in meat products and packaged foods, and trans fatty acids are found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil.

For more details, read The Myths of Cholesterol

Avoid carbohydrate to lose weight
The key message that many low-carb diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, you can lose weight. Unfortunately, this is just another nutrition myth.

Many low-carb diets actually do not provide sufficient carbohydrates to your body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight at the beginning of a low-carb diet is mostly the water that you lose as a result of burning glycogen.

The truth is that low-carb diets are also often calorie-restricted! Followers only eat an average of 1000 - 1400 calories daily, compared to an average intake of 1800 - 2200 calories for most people. To lose one pound a week, you only need to eat 500 fewer calories per day in your normal diet. Therefore, it doesn't matter if you eat a high- or low-carb diet, you will lose weight if you decrease your caloric intake to less than needed to maintain your weight.

For more details, read Low Carb Diets - do they work?
and A High Carb Diet won't make you fat

Avoid nuts as they are fattening
Yes, it's true that nuts are quite calorically dense. Fifteen cashews, for instance, deliver 180 kilocaleries! On top of that, it is very tough not to overeat these tasty snacks. But if you can restrain yourself from overeating them, nuts can be a part of a healthy diet.

It's a nutrition myth that nuts should be avoided. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols, all of which have been shown to lower LDL cholesterol.

In 2003, the FDA approved a health claim for seven kinds of nuts stating that "scientific evidence suggests but does not prove that eating 1.5 ounces (45 grams) per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.

For more details, read Health Benefits of Nuts

Eating for 2 is necessary during pregnancy
Energy requirements vary among individuals. Unfortunately, the idea that pregnancy is an ice cream free-for-all is a nutrition myth. It is generally recommended that pregnant women increase their daily intake by 100 kcal in the first trimester and 300 kcal in the second and third trimesters. An extra snack before bedtime consisting of a fruit, a serving of milk or yogurt, and a few biscuits is often enough.

A daily prenatal multivitamin supplement is often recommended during pregnancy, but not a daily bowl of ice cream!

For more details, read Healthy Weight Gain during Pregnancy

Skipping meals can help lose weight
Many people think that by skipping a meal, they will be eating less food and therefore lose weight. As we now know, this is a nutrition myth. People who think skipping meals means weight loss do not understand how our bodies work.

If you skip a meal, your body will think that you are in starvation mode and therefore slow down the metabolism to compensate. You then tend to overeat at the next meal. Often, skipping a meal and then eating too much at the next one means that you have a higher total caloric intake than if you just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep your blood sugar balanced.
For more details, read 10 Tips for Easy Weight Loss

Red meat is bad for health
I often hear people saying that they do not eat red meat. When I ask why they don't, or even what they consider to be red meat, the answers vary dramatically.

It is true that some studies have linked red meat with increased risk of heart disease, partly due to the saturated fat content. In fact, even chicken can contain as much saturated fat as lean cuts of beef or pork. For instance, a serving of sirloin beef or pork tenderloin has less saturated fats than the same serving size of chicken thigh with skin. It is true that poultry like chicken and turkey is naturally lower in saturated fats. But it is only true IF you do not eat the skin.

It is a nutrition myth, however, that red meat is altogether bad for your health. Instead of excluding red meats, choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops.

Are you Hooked?

2008-10-04T22:40:00.000-07:00

While I was in labor with my son I heard another lady having a baby say...would someone get me a diet Coke NOW! It was hilarious that when she was in pain she wanted a Diet Coke. I have been off and on in my life in drinking caffeinne. I won't for months then once I have a diet Pepsi I keep craving them. Is caffeinne really that bad?.....
Pure caffeine is a bitter, white, crystalline substance that acts as a stimulant drug. That's not exactly the kind of ingredient you would want to see listed on the side of a diet Coke bottle. Yet caffeine is a big part of our lifestyles, and has recently become an even bigger topic of interest in research studies, which have drawn a wide range of conclusions on its effects. One day caffeine is shown to be a great antioxidant; the next day we're told to avoid it altogether. The constant debates and studies can cause a great deal of confusion, especially for those of us who are not only concerned about our health, but hate to think of giving up chocolate or diet pepsi.

Caffeine: The Positive Side

On the plus side, studies have shown that regular consumption of caffeine can reduce the chance of developing Parkinson's disease. Caffeine has also been linked to protecting the body against gallstones and improving alertness. In addition, it appears to enhance mood, temporarily improve physical stamina, and relieve headaches. These are all benefits that most people would love to enjoy from a common, everyday beverage. Keep in mind, however, that participants in these studies drank 2-3 cups or less of caffeinated beverages to yield these positive results. More isn't necessarily better.

Caffeine: What to Beware Of

On the flip side, caffeine can interfere with certain other aspects of your health. It has been reported that sleep patterns are definitely disturbed when you drink caffeine a few hours before bedtime. That makes sense, of course: if caffeine is meant to keep you alert, then you can probably forget about trying to fall asleep quickly after a diet pepsi Max. Furthermore, contrary to its reputation, caffeine does not effectively help "wake" us up after a poor night's sleep or diminish the effects of alcohol. You may feel more alert, but a Coke will not help you drive better or improve your judgment.

Unfortunately, sleep isn't the only thing that caffeine can disturb. Fertility rates and miscarriages are reported as being negatively impacted by as little as 2 pops a day. Health Canada states that women who may be trying to conceive should have no more than 300 mg/day of caffeine.

Limiting caffeine intake can be difficult these days because of an explosion of products with caffeine additives. A quick check of grocery shelves will reveal caffeine in energy drinks, in chewing gums, and even in non-consumables such as soap!

Here is a list so you know much much is in what...
Beverage Caffeine (mg)

Starbucks Brewed Coffee (Grande - 16 oz.) 320
Tea, brewed (8 oz.) 53
Diet Coke (12 oz.) 47
Dr. Pepper (12 oz.) 42
Pepsi (12 oz.) 38
Coca-Cola Classic 35
Monster Energy (16 oz) 160
Red Bull (12 oz) 114

Coffee has a ton huh? In my own oppinion, I feel that if you don't have a caffinated drink for a day and you get a headache then you are addicted and need to cut back.

Is anybody out there?

2008-09-30T23:35:00.000-07:00

I was wondering if anyone reads this blog anymore? Leave me a comment and say hi. If not, thats ok I like to do it for a reminder for myself but just checking! Happy blogging...

Biggest Loser Nutritionist Shares Secrets to Successful Weight Loss...

2008-09-30T23:25:00.000-07:00

Cheryl Forberg nutritionist on the Biggest loser said I’m often asked, “what can I do to help me lose weight and/or improve my health?” I’d definitely make my recommendations based on a list of common denominators that helped overweight contestants win a place on NBC’sThe Biggest Loser. As the Nutritionist for six seasons of The Biggest Loser. I've identified the key factors that have helped America earn its top ranking among obese nations of the world. I found that most of our contestants:

1. had absolutely no idea how many calories their body really needs (and how many more they are actually taking in)
2. skipped breakfast and often, many other meals
3. didn’t eat enough fruit or vegetables
4. didn’t eat enough protein (lean protein)
5. didn’t eat enough whole grains
6. ate too much white stuff; white flour; white pasta, white sugar, white rice, simple carbs
7. didn’t feel they had time to plan ahead - they found themselves grabbing something quick for a meal - often consumed in the car or at their desk.
8. often had enough calories in beverages alone to meet their daily caloric needs -- but didn’t drink enough water
9. didn’t exercise enough (if at all)
10. prioritized their spouse, partner, children and/or their jobs over their own health and well-being

These ten factors helped us to create the the Biggest Loser eating plan

It's important to:

1. learn your body's calorie needs -- you must burn off more calories than you are taking in
2. not skip meals; you must develop a regular eating schedule of 3 meals and 2 or 3 snacks per day
3. eat plenty fruit and vegetables
4. eat plenty of lean protein
5. eliminate white stuff; white flour; white pasta, white sugar, white rice, simple carbs
6. choose whole grains
7. plan ahead -your meals, your snacks and your exercise. As Jillian said tonight, if you don't plan ahead, you plan to fail.
8. EAT your calories not drink- with the exception of milk
9. include exercise as part of your weight loss plan
10. prioritize your health and well-being; if you don't have your health, you can't take care of your loved ones
Jerry may have been voted off tonight but he was on the Ranch long enough to know exactly how to keep the scale moving downward at home by following these guidelines. (and with a loss of 70 pounds so far (!) you know these recommendations work! Jerry's calorie budget was determined to be about 2000 calories. The way for him to divide those calories up throughout the day is to divide 2000 by 4 = 500 calories. That means:

Breakfast = 500 calories

Lunch = 500 calories

Dinner = 500 calories

2 snacks = 500 calories /2 = 250

He can choose to have his two 250 calorie snacks in the morning, afternoon or evening -- whatever works best for his schedule and his energy level.

Find out how many calories you need to eat each day and divide it up!

Kashi + Milk = YUMMY!

2008-09-25T20:44:00.000-07:00

Kashi Cereals

If you haven't seen or heard of Kashi you've probably been on a different planet. This brand is growing very quickly and the popularity is greatly increasing. It started out only being available in health food stores now it is pretty much in every supermarket there is. And why is it so great you may ask, well it is jammed packed with the magic potion...FIBER! Fiber is such a great way to loose and/or maintain weight because it helps you feel full and digests much easier than the starchy carbs. The cereals also have an impressive protein, calcium, and low fat/low sugar amount as well. And what else, well it's organic. Sounds like DIRT right!

Well now we get to the best part. Every single one of their cereals is super yummy and healthy. My favorite is the GoLean. GoLean Crunch is very tasty too, but has quite a bit more calories. Seriously I don't have anything negative on the tastiness of these cereals. Try all of them and let me know which one you love.

A negative note or two. Well first, some of the cereals are a little high in calories. However, that being said, they do have a huge amount of filling fiber so it is justifiable. I would definitely stick to portion control. Just because it is health food, does not mean you can eat the whole box in one sitting. And lastly, a few years ago Kashi decided to revamp their Original Good Friends cereal. The older original was so much more yummy and had way less calories. Anyways, so that's it. Not much negatively to muster up on these peeps.

LOVE THEM!

It's that time again....

2008-09-23T21:15:00.000-07:00

Thats right it's time for the biggest loser! If you have never watched it, you should. Weather your skinny or fat, healthy or not. It is very motivating and teaches proper exercise and eating habits. My favorite thing about the show is....

The Trainers...Bob & Jillian. They are so hardcore and make me want to work harder. Click HERE for some great diet tips from Jillian. I think if I had to choose a trainer I would pick Jillian because she pushes them harder. I would need that:) My family has been having a little biggest loser competition of their own. I lost 14 in 5 weeks! I would like to thanks these for my weight loss.... My measuring cups! Measure everything! I count every calorie that goes in my mouth. it may sound extreme and annoying but it is working for me. Once I hit my calorie limit for the day I stop. Tune in...Tuesday's on NBC from 7-9. You won't be sorry!

Kid's Nutrition....

2008-09-07T13:50:00.000-07:00

Are you late on time and just grab a Happy Meal at McDonalds a few days a week for your children? A happy meal has 550 calories with no drink. I soda is 210 calories and a shake would be an extra 390 calories. Plus there is over 30 grams of fat. Happy meals don't sound so happy anymore do they?
Here is a calorie intake chart, how much should your child be eating?......

This can also vary with how active or not active your child is.

Often times our children will learn their eating habits from us, weather they are good or bad. That puts a whole lot of stress on us as parents to eat whats right. Can you tell your child they need to eat their veggies if you don't? Click HERE for some nutrition ideas for your kids.

Weight Loss Boosters....

2008-09-05T10:44:00.000-07:00

Here are a few tips to help boost weight loss....

1. Drink Water!!! 1/2 to 1 gallon per day. Try to drink most of your water between meals to keep you from mindless snacking. Also try not to drink more than 4 ounces of water with your food. I am not sure why though? I am guessing so that it doesn't push the nutrients through too fast and your body had time to absorb them? I am not really sure, I'll have to look that one up.

2. Try to walk 1 hour a day. This can be broken up in 2-3 segments. This is besides other cardio workouts. Having an "active lifestyle" and walking burns calories and can give your weight loss a little push.

3. Eat breakfast everyday to start up your metabolism.

4. Eat 5-6 small meals each day. You get the nutrition you need without stretching out your stomach.

5. Eat your last meal 3-4 hours before bed. No late night snacking.

6. Eat nuts, olives, avocados and olive oil to get healthy fats. We don't NEED unhealthy fats. These still need to be eaten sparingly because they are calorie dense.

7. Eat your veggies...make sure to eat steamed or raw and not cook all of the nutrients out.

8. Lift weights. Not too heavy of ones but challenge yourself. Do many reps w/ less weight. This will keep your body burning calories even when you have stopped working out.

9. Eat at home. Even though something may seem healthy they often add lots of oil and salt at restaurants. If you do go out ask for a nutrition guide.

10. Eat lots of fiber. Natural fiber is best.

11. Eat fish for omega 3's or take fish oil.

12. Weight is more about restricting calories. Not too extreme to lower your metabolism though. Food is more about how much you weigh then exercise. Exercise is more about overall health and longevity.

What helps you keep the weight off?

Food so good, life so easy, we're so fat...

2008-09-03T16:46:00.000-07:00

We used to have to wake up, milk a cow, fetch water up a huge mountain, grind some wheat and all before brekfast. Walk a million miles to go anywhere. Today we go go through a drive thru and the farthest walk we got all day was from the car to the house. This is what has caused GLOBESITY. Americans have become overweight but now most other countries are on their way. Here are a few ideas how to help the American obesity rates.....
1. park far away from the stores and walk.
2. take the stairs.
3. be involved on a sports team.
4. Exercise for 30 minutes at least each day.
5. NEVER watch more then 2 hours of TV a day (none is best)
6. Leave weights near your desk at work or by the TV and lift weights throughout the day.
7. Choose simple natrual foods that have not been processed.
sooooo many more......

Trying this might help bring your weight down!
The average American women is 5'4" and 145 pounds. The average American model is 5'11" tall and weighs 117 pounds. We need to find a place were we feel healthy...not too thin not too heavy. This chart is a good place to start. Even though this chart may not be accurate if you are very small or very large boned.

Got Sleep?

2008-08-28T11:12:00.001-07:00

Often when we think of being healthy and in shape we think of exercise and nutrition and we forget how our SLEEP effects how our bodies function. We want to get the sleep our bodies need but not exceed our bodies needs.
Here are some benefits from correct sleeping patterns....
1. 1. Keeps Your Heart Healthy
Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.
2. May Prevent Cancer
People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.
3. Reduces Stress
When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep.
4. Makes You More Alert
Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level. 5. Memory booster
Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.
6. May Help You Lose Weight
Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.
7. Naps Make You Smarter
Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.
8. Reduce Your Risk for Depression
Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.
9. Helps the Body Make Repairs
Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.
10. I would like ot add one more that I think is very importnant.... We can be obedient to Heavenly Father. In theDoctrine and Covenants 88:124 it says...
Cease to be idle; cease to be unclean; cease to find fault one with another; cease to sleep longer than is needful; retire to thy bed early, that ye may not be weary; arise early, that your bodies and your minds may be invigorated.

with every FIBER of my bean?

2008-08-14T05:31:00.000-07:00

We have heard over and over that we need to eat more fiber. But why? There are TONS of reasons but heres just to name a few....prevents diseases, cancer etc, cleanses body, helps keep you regular, (food usually takes 39 hours to be digested but with fiber it is much faster), helps you to lose weight, and keeps you feeling fuller longer. Here are some great sources of fiber...BEANS!!!!

Nice try....no not these beans! But these beans...
They are high in Fiber and protein and are relatively low in calories and fill you right up. I wouldn't eat too many though for obvious reasons. There are some other ways to get in your daily fiber....I love the Fiber one cereals, yogurt, and granola bars...Delicious!
There are also fiber supplements you can take...

But the best way to get your fiber in is through whole natrual fiber in fruits, veggies, beans and whole grains. So eat up your fiber....
Here is a quick breakfast idea to get some fiber into your day....
1/4 C ground flax seed
1/2 tsp baking powder
1 tsp cinnamon
1-2 packets splenda
(mix together in a LARGE bowl then add)
1 egg
1-2 tsp butter
Microwave on high for 1 minute. The muffin pops right out.

You could put cinnomin in it too with some Fat free cream cheese on top. Fast easy way to get fiber.

Raw Raw Raw!!!!

2008-08-06T14:13:00.000-07:00

We’ve been told since birth to eat our vegetables and yet far too few of us actually do it. Even when we do get around to eating our vegetables it’s only after we’ve cooked out most of the natural nutrients that our body is desperately craving. We have covered them in butter or oil and really we don't get much of what our body needs from them. i rpomise once you start to eat raw veggies you will grow to love them more and more.
Keep in mind, as you proceed, that while all raw vegetables are incredibly beneficial, raw green vegetables actually serve as the basis of nearly all life on this planet. That may sound a bit extreme to you, but stop and consider for a moment that almost every organism on this planet survives by either eating raw green vegetables or by eating an animal that eats raw green vegetables…they really are that important.
I know, you’ve probably eaten most of your vegetables cooked since you can remember. Simply put, just because something has “always” been done a certain way doesn’t mean that it’s the best way to do it. You will get a lot more out of your vegetables if you consume them raw.
I specifically used the word “consume” because, in reality, you get the same benefits from raw green vegetable juice as you do from eating them whole and usually you get it faster. This is because raw vegetable juice takes less internal work to digest and is absorbed into the body almost instantly. You can this juice at most health food stores. or get a juicer and make your own!
It seems that most people only know that they should eat vegetables because they remember mom telling them to; very few people seem to have a grasp on the amazing nutritional value of vegetables. Raw vegetables are extremely rich in minerals, vitamins, trace elements, enzymes and natural sugars. All of these are things that your body needs to function properly and the raw veggies will help stabilize and normalize your natural bodily functions. They actually help pretty much ALL of your natural bodily functions operate.
You’ve probably heard about the necessity of vitamins and nutrients to your overall health your entire life, but the concept of enzymes may be new to you. Basically, the enzymes in raw vegetables help your body digest food. This is one of the reasons that green vegetables are sometimes considered “nature’s laxative,” because they get your stomach working properly.
Okay, so at this point, you may have started to become convinced about the necessity of vegetables…but why raw?
All of our cooking methods have been shown in scientific studies to reduce the amount of vitamins, minerals, and enzymes in vegetables. Of the cooking methods, steaming has been shown to retain the largest amount of vitamin content although it still reduces it.
Vegetables begin losing their valuable nutritional elements as soon as they are plucked, pulled or picked from the ground. For this reason, the additional loss of nutrients during cooking would be a smaller problem if we grew our own vegetables and cooked them the same day we harvested them.
It is admittedly extreme, but not that extreme, to state that any vegetable you get from the grocery store and then cook at home probably has the nutritional value of cardboard by the time it hits your stomach.
Start eating (or drinking) raw vegetables as soon as you can. Whenever possible, grow them yourself or purchase them from local farmer’s markets.
When I was on my mission I went to this place called chop. They chop all the veggies you want into small bites like a salad but all chopped up and then put 1 tbs. of dressing and mix it up! I LOVED it! It was such a fun colorful restuarant and I felt great after eating all my veggies for the day in one sitting! I try to make it at home...not as great but still good.

Born to RUN!

2008-08-05T09:34:00.001-07:00

Do you know those girls that are just made to run? Super skinny and tall and could run forever and not break a sweat. That would be nice, who knows that might be you? Let me tell you that if that is you, you are a very lucky girl! As for me I am not a great runner and I don't really look like a runner but I can run. Not great but I like it. I usually walk for about 1 1/2 hours M-Sat. with my walking girls. I will have to take a picture of all 5 of us and our strollers taking up the entire road. So it's kind of ironic that I usually only walk with my jogging stroller. Then I go run at like 7:30 or 8 after keagan is in bed. But I found this.... The Strollometer! They have them at good ol' Target! It tracks your speed (current, maximun, and average), distance, time, daily mileage, temperature, and displays the real clock time. Being able to look down and see what I am accomplishing would really help me to go that much faster or go a bit farther to reach a certain distance. Even if I am just walking it would be nice to see how many miles we were covering! I think I would jogging more during the day with Keagan with the stollermeter. And maybe save gas:) My car fills up for 63$ now:( Maybe I will sell my car and just buy this....

I love this stroller, especially when we have another child. It's thin so you can take it shopping, super light weight and comes in lots of colors!
Anyway running helps me when I am stressed and when I am running 3-5 days a week I can tell that I get in shape pretty fast. My friend Kristi said that she signs up for 5k or 10k runs alot so she constantly needs to be in shape to run them. To find runs to run go to www.active.com and find one near you. They have one in St. George this month that is a mid-night run! Fun huh! The only way i would run in St. George in August would be at mid-night cause its too HOT! Oh and if your not a runner go HERE to get information on a 5k. {Couch to 5K in 9 weeks running program}. Happy Running!

Couch potato withdrawls....

2008-07-28T05:34:00.000-07:00

All the sugar and fat were actually quite enjoyable, and sitting on the couch didn't feel too bad, either. If you try and change everything too quickly the odds are greater that you will feel bad, get discouraged, and give up. So be patient. Make changes slowly over time and you will be more likely to keep those habbits. Then trying to be "perfect" on Monday and by Thursday your back on the couch. Add a new habbit each week.

Count em' up!

2008-07-27T15:08:00.000-07:00

Counting calories is hands-down the most effective way to weight loss as well as weight maintenance. Essentially, you must make sure you eat as many calories as you burn daily to maintain your weight, or, eat less than you burn to shed excess weight. Sounds pretty easy huh? I have been doing this for a while now using sparkpeople.com and I have really liked it. You type in what you eat and it adds up calories. The only problem was that I would not forget and not do it til at night then try to remember what I ate and I know I was probably forgetting something. I like to put a little peice of paper in my pocket so i always have it and write things down as I go. Another thing is that you should try to count everything that goes in your mouth. I find myself as a mother when I cut the crusts off-eating them. Little bites here and there add up pretty fast. If you don't do this I would reccomand it for a week even so you know a general idea of what your eating and how you can maintain or lose weight or even gain if you need to (um why can't that be me:).

Being at a healthy weight is important. I would like to be fit and skinny but since I am just fit thats ok with me. Sometimes your outside doesn't tell you weather a person is healthy or not. So eat healthy foods and exercise but don't stress if you not size 2. The average american girl is a 12 and 5'4". I am mostly telling me this but maybe you need to hear it too. I like these because make calorie counting easy. If your eating out of the cracker box you will most likely eat more then a serving so this saves you from those extra calories.

Change your world....

2008-07-22T06:35:00.000-07:00

One importnant key to living a healthy life is having an enviornment that makes healthy living easier. If your cupboards are full of junk food and you leave no time for exercise

your setting yourself up for gaining weight and not being healthy. Pack your fridge with fresh fruits and vedgies so when you feel like snacking you reach for a carrot instead of a treat. I try to cut up the fruit and veggies before hand so it makes it easier to pick a healthy snack. Alot of people like the 100 Calorie packs. For me they are more pricey so I get the snack sized baggies and when I get some from grocery shopping i separate the food in the serving sizes helping with portion control and make it easier to grab a healthy snack like almonds. In places it may be harder then others like at work or at a party. At work bring healthy snacks or eat before you go to the party and just have a little of the party food. Going starving to a pot luck dinner...not smart. Eat a little before so your not starving and you have more control. It's the little daily changes you make that make a big difference in the long run with your health.

Berry Delicious!

2008-07-17T19:13:00.000-07:00

If you didn't know already berries are super good for you. Super food for sure. They are loaded with antioxydiants. You've might have heard the buzz about the health benefits of phytonutrients – naturally occurring compounds found in plants. There are hundreds of known phytonutrients, and some have antioxidant properties that can help improve immune function and reduce the risk for chronic diseases like cancer and heart disease. Since phytonutrients are most concentrated in the peel or skin of fruits and vegetables, berries – with their edible skin and high skin-to-fruit ratio – are an especially concentrated phytonutrient source. Blueberries, blackberries, raspberries, and strawberries all have particularly high ORAC scores (ORAC is a scientific measurement of antioxidant content) and are four of the top 20 food sources of antioxidants. The blueberry has the highest ORAC score of all the berries.

Berry benefits don't stop at chronic disease prevention. A low-calorie, high-fiber choice, berries make a satisfying snack or addition to any meal. You can also find nutrients like folic acid and vitamin C in abundance in berries. In fact, you may be surprised to learn that a serving of strawberries has even more vitamin C than an orange!

I like to put berries in some oatmeal in the morning or a smoothie. Berries can be a little expensive so I like to buy the frozen ones but fresh is always more nutrient dense. So find ways to fit berries into your diet.

REAL beauty....

2008-07-15T10:58:00.000-07:00

I thought this picture was funny....

A new survey of women between the ages of 25 and 45 found that 75% eat, think and behave abnormally around food and have body image issues. These results weren't limited to a specific ethnic or racial group, applying to most women in general.

The study also found that 31% of these women had used vomiting, laxatives, diuretics or diet pills and some point in their lives to lose weight. Among these women, more than 50% did so at least a few times a week.

Here are some other interesting results from this study:
67% of the women were trying to lose weight.
53% of dieters are already at a healthy weight and are still trying to lose weight.
39% said concerns about what they eat or weigh interfere with their happiness.
37% said they regularly skip meals to try to lose weight.

We are surrounded by media that tells us we need to be stick thin. I am studying Advertising (done In December yay!) and I think that DOVE is genius! They have a campaign for REAL BEAUTY!

The average american women wears a size 12 not a 2 so don't starve, throw up, or do things like that. They make you feel less and less beautiful on the inside everytime you do. I KNOW when you are healthy mind and body, you feel beautiful.

What's your real age?

2008-07-15T09:13:00.000-07:00

Many have you have already heard of Dr. OZ but he has been on Oprah numerous times. He knows EVERYTHING about health. He talks about your "real age". We know how old we are by how many years we have been on earth but our bodies age differently depending on how we take car of them. Take the real age quiz. Just click HERE! It asks questions about your health habits, sleeping, eating, weight, etc. On the website click My Real Age in the top left corner. Here are my results...

I am 26.9 and my age is 22.4. Word of wisdom helps huh. It told me i need more weight training and i need to lose 15-20 pounds...big surprise but other then that very healthy. oh and reccomended sleeping 1-2 more hours each night then I get. I'll have to tell Keagan to sleep til 8:) Check it out!

It's a vitamin world....

2008-07-07T15:05:00.000-07:00

So I talked about before, how diet pills are not good for your heart and cause long term damage but there are many things that you can take to increase your health and longevity. These are some vitamins and herbs that I take. I am interested in any herbs you might take and what the benefits are. Here is what i take.....

1. Multi-vitamin. I actually take a prenatal vitamin because I am trying to get pregnant. A vitamin should not replace a healthy diet but work with a healthy diet to get all the nutrients you need. Most vitamins are water soluble or fat soluble meaning in order to absorb the nutrients you must eat something and drink something along with your vitamin. Just make it a habit to take it with your breakfast.
2. Calcium supplement. This is so important as women because our bones will become brittle and to prevent osteoporosis in our old age. I like the calcium chew things or you can even take tums as a calcium supplement. Also your diet, calcium is found in milk obviously but you might not know that dark leaf spinach has much more calcium then milk!
3. Fish Oil. We know that our bodies need fat. Not french fries, not greasy foods but we need the good fat in nuts, fish, avocados, olives, olive oil, etc. It is recommended to eat fish 2-3 times a week. I don't. So to get my omega 3 fatty acid I take 2 capsules of fish oil a day. It is SO good for your heart!
4. Cascara Sagrada. This is a just an herb that kinda gives you a little cleanse. I only take it maybe once or twice a month but it gives your system a good cleanse.
5. Flaxseed. I get milled flax and put it in yogurt, smoothies, etc. It is also cleansing and have omega 3 fatty acid in it and it good for the heart.
You can get all of these at Wal-Mart for cheaper then at the health food store. Are there any herbs or things you take to improve your health?

Getting back on track...

2008-07-05T20:55:00.000-07:00

This post is directed directly to me:) Living a healthy life is about consistancy. If you eat one bad thing it doesn't make a big difference but If you do everyday it will make a difference. So we just had the a holiday where most people eat too much and not the healthiest things right? It can be easy to think oh i messed up my diet, forget it. One key to healthy living and weight loss is to get right back on track. Set some new goals to motivate yourself. When i eat too much I like to drink tons of water to flush whatever it was through me. I am not usre it works but it seems like it would. So try to get back on track the next day instead of beating yourself and just giving up. This one is more for me.....i don't know if you beat yourself up but for me I need to hurry and get back on or I will wait a while.....then 5 pounds heavier:)

Beware!

2008-07-02T21:01:00.000-07:00

Watch for "hidden" sugar in processed foods like bread, ketchup, salad dressing, canned fruit, applesauce, peanut butter, and soups. And be careful with "fat-free" products. Sugar is often used to replace the flavor that is lost when the fat is removed. Fat-free does not mean calorie-free. Learn to read labels and ask for a nutrition guide at resturaunts.

Are diet pills really all that bad?

2008-07-01T15:10:00.000-07:00

I recently had a friend who had been trying to lose weight for a while but was stuck. She exercised, ate pretty healthy but just stayed the same. Her doctor gave her some perscription diet pills and she lost 30 pounds very rapidly. I thought wow i should try that. I had thought about it before and thought..."those don't work and just an advertising sceam" but seeing my friend lose so much weight so fast was VERY tempting. So I started reading and I am glad that I did.
Diet pills do have potential to help a person lose weight and can be very appealing, especially if you are someone who has struggled to lose weight in the past but these advantages should be weighed against the dangers of diet pills.
Prescription diet pills are very strong drugs and much more potient then over the counter diet pills. They are addicting and harmful. In reading, it shows that something like having a lap band put on is much safer then taking diet pills (speed).
Each diet pill has its own set of potential side effects. Some diet pills, especially the stimulant-based diet pills, are habit-forming and as such can be abused. Abuse of these drugs may lead to dependence and heart and health problems. Metabolism disruption which effects many things in our bodies.
Most diet pills suppress the appetite, which causes you to consume fewer calories. On the surface, this seems like the ultimate solution for losing weight. However, as you reduce your caloric intake enough to produce quick weight loss, your metabolism also slows down. As your metabolism slows, the amount of weight you lose also slows down. So you may lose weight quickly or get that "quick fix" but in the long run you will ending up usually gaining because a slowed metabolism. Same thing happens in cases of anorexia.

The solution, of course, is to combine lifestyle changes to your diet slowly. You need to find the fine line of not starving yourself and not over eating. Lifestyle changes such as regular exercise, dietary changes, and regular health checkups can greatly increase your long term weight loss success.
Many diet pills work by norepinephrine, serotonin, and dopamine reuptake inhibition. One of these diet pill side effects is that it is known to substantially increase blood pressure in some patients. Serious dangers of diet pills of this nature can arise in those patients with a history of coronary artery disease, congestive heart failure, arrhythmias, or stroke. Also, this type of diet pill is a controlled substance and can be habit forming. Other diet pill side effects from this type include: headache, back pain, abdominal pain, hypertension, palpitation, anorexia, constipation, nausea, thirst, joint disorder, insomnia, dizziness, anxiety, depression, rash, acne, etc…

So diet pills may bring instant gratification but they hurt you in the long run (and sometimes short run) I would reccomend exercising more if you want to raie your motabolism and try to reduce your calorie intake and eat healthy foods. We have been given these bodies from Heavenly Father to learn to control them and take care of them. If we are taking diet pills we are not controling our appiteite, this pill is. We are not controlling our heart rate, the pill is. So you control you, its hard but will last a lifetime!

Wait to Weight...

2008-06-30T07:14:00.000-07:00

There was a time in my life when I was weighing myself everyday. My scale must have been broken because every time I got on it wouldn't tell me a number but it would tell me if I was going to be happy or sad that day....anyone elses scale do that? The truth is that every one's weight fluctuates day to day. You might be retaining some water, time of the month or weighing at different times in the day. So weighing yourself everyday is really not effective and just ends up making your feel discouraged when you go up and down so much. So I would not reccomend weighing yourself daily yet it is important to keep on track with your weight. I would say try to weight yourself 2 times a month. Remember that weight loss doesn't always mean your healthier. You might even gain when you start working out more because you build muscle or you might lose weight but you have lost muscle mass. So work out, eat healthy and be healthy and don't let the scale tell you your worth. Check the reccomended weight charts for what is a healthy weight for you. I am 5'8" and it says my normal weight is 150-165. It changes with your height.

King, Queen, servant...

2008-06-28T15:11:00.000-07:00

Tip # 2

This tip I got from my wise Grandfather:)

Breakfast: He would always say first eat breakfast like a KING. This is hard for me to do. I always just feel like a piece of fruit or something small but really you should eat a pretty large portion in the morning. I try to eat between 1200 and 1400 calories a day and eat 500 calories for breakfast. This gives you energy for the day and allows you to burn it off before you go to sleep again. I like to eat more protein at breakfast because it sustains you longer. I like a handful of almonds (200 cal) because it is high in protein, healthy good fats, and you don't have to eat a huge amount to get the calories you need at breakfast. I also like light string cheese, whole oatmeal w/ skim milk and splenda on top, fruit, egg whites, whole wheat pancakes and put in ground flax seed, or a slimfast shake w/ 1/2 a banana and ice mixed in. You feel full after eating that many calories but I notice that i don't get very hungry after that. Then i have a 100 calorie snack at like 10 or 11....i like to have some V8 juice to get some veggies in.

Lunch: For lunch we should eat like a QUEEN! I like to eat 400 calories at lunch. I like all bran crackers and fat free cottage cheese, yogurt, salad, and usually i just kinda snack and count calories. I like to have sunflower seeds too. When I am done with lunch i usually feel satisfied but not full like at breakfast. I eat lunch at around one.

Dinner: We should eat dinner like a SERVANT. I eat about 200-300 calories fo dinner. I like to have an orange, airpop popcorn w/ calorie free spray butter, lots ot veggies(broccoli my fav), chicken sometimes, and then i like to drink diet sprite later in the evening. It helps me not to snack and the carbination makes me feel full.

I think my grandfather was right about the KING, QUEEN, SERVANT potion size...what do you think?

Tip of the Day...

2008-06-27T09:02:00.000-07:00

I am going to try to give a tip of the day...this might be a tip every few days but thought it would help to do little things that add up to be the big long term health benefits.

Tip # 1

Drink Drink Drink H2O!
Benefits include:

1. flushing your body of toxins

2. suppresses appetite

3. Reduces fat deposits in the body.
4. Relieves fluid retention problems.

If you don't give your body water, it will hold it so as not to lose it.
5. Reduces sodium buildup in the body.
6. Helps to maintain proper muscle tone.
7. Relieves constipation....hehehe sorry it's true.

If you don't know how much water to drink, all you do is take your weight, divide it by 2, and that's how many ounces of water you should be drinking daily. I just got a water bottle and I know I need to fill it up 3 times a day to get all my water in. I just bring it everywhere. I have been trying to not eat after dinner. It helps me not to snack when i drink water at night because it makes me feel full. Also I like the Crystal Light drop ins, yummy. Happy drinking!

Who to trust?

2008-06-27T07:48:00.000-07:00