Tips For A Healthy July 4th Celebration

By:  Maria

Ah…July 4^th is just around the corner.  Family, friends, bbq, fireworks and….what?!...too much junk food on the menu?!

Just because chips, soda, low quality meat and buns, and sugar-laden desserts are a traditional feast at July 4^th picnics and gatherings, doesn’t mean you can’t or shouldn’t buck that unhealthy tradition and start a healthy tradition of your own.  We can still enjoy the celebration without sacrificing our health and hard work we put in at the gym.  

Here are some easy tips to help you keep your nutrition/health goals and still enjoy the celebration:

1.       Prepare a healthy dish to take with you to your bbq/picnic

This is where you could save yourself some serious unwanted calories.  If you arrive to a bbq and there is nothing but mystery meat hot dogs, bags of oily chips, gobs of sugary desserts; you will at least have a healthy dish you can load up on your plate.  An easy dish to make would be a green salad with some added protein (dump a bunch of rotisserie chicken meat into any green salad – easy!).  If you’re hosting a bbq, make a commitment to find healthy versions of the foods you are preparing (the internet is loaded with awesome recipes!).

2.        Fill your plate with the healthiest foods first

Salads are a great place to start!  I’m speaking of the greens-variety of salad, not the high-calorie potato or whip-cream-filled jello salads (which should be avoided like crazy!).  If you choose salads with good oils and some protein, you will feel satiated and less likely to indulge in the other high-calorie low-nutrient foods.  Fresh fruit and raw veggies are also a great accompaniment.

3.       Pass on the chips, crackers and bread

These are at just about EVERY bbq and picnic during July 4^th – unfortunately – but you would be wise to skip these entirely.  Refined carbs have no real nutrients but plenty of unnecessary calories and a huge insulin load that contributes to our nation’s obesity rates and metabolic disorders.

Hamburger patties are more flavorful without a bun because it is not hidden under a mouthful of refined flour.  If you layer it in between lettuce, tomatoes and avocados, you will be giving your body an incredible boost of nutrients without the health issues associated with the refined carbs.

4.        Be smart about dessert

Choose wisely and think small.  If you choose a slice of cake or cookies, remember that sugar and refined carbs are empty calories that have negative consequences to our health – ask yourself if that dessert is really worth it.  If fresh, seasonal fruit is not something you want for dessert (really??), make sure you cut yourself a small portion of that cake and keep track of the cookie count – mindless snacking on dessert adds up alarmingly fast. 

Here’s another idea:  remember the suggestion to take a healthy side dish?  Why not take a dessert as well!

5.        Drink to your health

Have a water bottle with you wherever you go and you will likely hydrate your muscle tissues properly without adding needless calories that come from sipping on the abundance of soda at bbq’s and picnics.

Alcoholic beverages can be a part of a healthy lifestyle if handled responsibly.  If you are smart about your choices, you can save yourself an entire days’ worth of calories (not to mention constraint!).

6.        Don’t forget fun!

Rather than sitting for the entire day’s celebration, bring along a Frisbee or a football/volleyball and gather your friends for a friendly game of ultimate Frisbee, tag football or simply volley the ball back and forth.  Kids aren’t the only ones who should be having fun.  Get up and move!

Adrenal Fatigue & Cortisol Management

By:  Maria

Adrenal fatigue is a collection of symptoms, that result in the adrenal glands functioning below the necessary level. What is the basic function of adrenal glands? They produce much of our body's hormones - epinephrine (adrenaline) and cortisol - to help us during moments of stress. When we are in a crisis situation, the hormones are released; putting us in a "fight or flight" mode to better help us deal with those situations.
The trouble comes when our crisis situation or stress level is of a prolonged nature. This leaves our glands working overtime - constantly releasing hormones. When we have continued high levels of cortisol dumped into our system, we severely interrupt our bodies ability to process fat, protein and carbohydrates; which, in turn, interrupts our ability and/or desire for fat loss.

That state of fatigue can be present every day with stressful jobs or a difficult boss, air pollution, family quarrels, financial problems, too little sleep, illness, overindulgence in or sensitivities to food, getting too many days of training and not enough days of rest & recovery (i.e., excessive training, particularly metabolic conditioning - metcon - exacerbates the condition).

How do we know if we are in or near the state of adrenal fatigue? Easy.

* Tired for no reason?
* Trouble getting up in the morning; even with reasonable sleep?
* Feeling run-down or overwhelmed?
* Have some struggle bouncing back from stress or illness?
* Crave salty or sweet snacks?
* Zero sex drive?

So, what do we do if we think we might be suffering from adrenal fatigue and/or excessive cortisol levels? This part may not be so easy for some, but realizing you are headed for physical, emotional and physiological disaster may make you re-think your priority levels and force you to readjust lifestyle. The following simple changes can drastically help to manage cortisol levels and reverse adrenal fatigue:

* Eat right -  At the very least, switch to gluten-free.

* ZZZZZZZ. Get your sleep! This cannot be emphasized enough! Ideally, getting 8 hours of sleep can do wonders to lowering cortisol levels. However, getting appropriate sleep-cycles in a 24-hour period, can also help if you have a hard time getting in all your sleep in a 8 hour sleep cycle. A 75-90 minute nap in the middle of the day is also effective sleep-cycle wise. The key is getting that total number of sleep for the day/night. If you are not getting the 8 hours with day/night combined, you are headed for cortisol-overabundance-havoc.

* If you are going to obssess about anything, do it with your down time. Take time off from everything by doing things that requires little to no effort. Take your dog on a leisurely walk, alphabetize your spices, sit back on your couch and stare at the cobwebs on your ceiling (but don't dust!!). When was the last time you had a 1 WEEK rest cycle regarding wods (that's right, one week off!). If the answer to that question is either "never" or "can't remember", your approach to optimal health is flawed. The top performing athletes know how important that is.

* Perform your workouts but reduce intensity (lower metabolic conditioning, work on strength instead).

* Abstain from caffeine and other stimulants if adrenal fatigue is severe. It has also been suggested that greatly reducing the amount of alcohol one consumes aides towards efficient management of elevated cortisol levels.

* A small post-workout meal can help reduce cortisol levels post wod (Protein/Carb combo)

Pico de Avocado

By:  Maria

I absolutely love this recipe. Depending on the mood, I make it mild or with a bit of heat. The basic ingredients should be staples in your kitchen and this can be dumped on just about any meal - from scrambled eggs, to chicken salad or as a condiment to crunchy vegetables.

 

Ingredients

1 onion, coarsely chopped

2-3 cups ripe tomatoes, coarsely chopped

3-4 avocados, coarsely diced

1-2 fresh jalapeno peppers, seeded and chopped (adjust for your heat tolerance or omit for mild)

1/4 cup cilantro, chopped

Juice of 2 limes

Sea salt and pepper to taste

 

Mix ingredients in large bowl and refrigerate for 1 hour to allow for flavors to emerge.

 

 

Almonds and Omega 6's

Almonds! 

We all love the ease, portability and convenience of almonds, right? Problem is, many people are eating these nuts all the time, by the fistful and at frequent intervals. Why is that a problem?

Almonds contain a decent amount of Omega 6's and also anti-nutrient properties in the form of phytic acid/phytates - two things we would be smart to try avoiding, especially if we already have pro-inflammatory conditions (autoimmune issues, joint pain/aches, cardiovascular concerns).

In the U.S., we consume an inordinate amount of Omega 6's (processed foods, liquid industrial and over processed vegetable oils - if you eat at any restaurant, this is what you consume!) and very little Omega 3's (salmon, mackerel, sardines, anchovies), which leads to a pro-inflammatory condition, contributing to any number of chronic diseases (cardiovascular!)

 

The two best ways to reverse those issues are simple: reduce omega 6's and increase omega 3's.

Many of us are already savvy to the removal of processed foods in order to reduce our omega 6's, but how many of us monitor the amount of nuts we consume daily? 

Almonds/nuts can be a healthy part of your nutrition, just keep them in check or choose a nut like macadamia, which contain less omega 6 than almonds.

 

To your health!

Olive Oil - The Good, The Bad and The Ugly

By:  Maria



No, this is not a post declaring olive oil bad or even ugly!  Olive oil is an awesome source of healthy fats, full of antioxidants and anti-inflammatory properties! Even more impressive; a good quality olive oil has a substance called oleocanthal which has the same pharmacological effects as ibuprofen. There are, however, some important tidbits that many people are not aware of in terms of keeping or maintaining those health benefits.

1.  Fresher Is Better:

Choose an olive oil that has a packaging date that's less than a year old and use it within a year's time. The better quality olive oils will always have that stamped date.

2.  Best To Worst:

Extra Virgin Olive Oil - the Mercedes of olive oils

Virgin Olive Oil - by definition, this oil has not gone through any processing

Light Olive Oil - not lighter in caloric value, just lacks flavor (what's the point?!)

Refined Olive Oil - low quality; refined by charcoal or chemical method (say again?!)

Blended Olive Oil - a blend of low quality olive oil PLUS other vegetable oils (just avoid that mess!)

3. Choosing:

Here's where trial and error come to play because the best method of choosing an olive oil is by using your senses - smell and taste.  For obvious reasons, most grocers will not allow you to open several bottles of olive oil simply to smell and taste.  However, if you go to local Italian markets, they will often times have samples sitting out for you to taste and smell.  Check out Caputo's Deli (they have it ALL!).  The smell should be of...well...olives!  Fresh and clean.  The taste should also be of - yep - olives!  Light and tasty, not greasy.  If there's a metallic taste, it's probably gone rancid.  If you get your olive oil from the local market, more than likely you'll be in good shape in terms of quality and certainly selection.  Purchasing imported olive oil is not necessarily a guarantee of quality/freshness.  It has had to travel many miles and spent much time in storage, making the oil less flavorful. Trying some domestic olive oils might be a smart choice!

4. Storage:

Here is where most people go astray.  Olive oil can and will oxidize when exposed to heat and light (its greatest enemies!).  Store in a cool dark place.  If at all possible, purchase your oil in a dark bottle or, if buying in bulk, in a can rather than clear bottles.  Extra virgin is the least stable, so try keeping it in a cooler location (not near the stove!).  You can store in the refrigerator, but you'll lose the intricate flavor.

5.  To Heat Or Not To Heat:

It is true that olive oil is unstable when exposed to heat.  The oil will oxidize.  The higher quality oils will tend to have higher levels of antioxidants and phenolics which means less oxidative damage compared to lower quality olive oils, but the oxidative properties still exist.  In order to minimize these oxidative damages, it's best to purchase high quality olive oil, store in a cook, dark location and use with lower heating temps.  Remember: heat, light and oxygen exposure are enemies!

Drinking Coke? Body's Reaction In First Hour

By Maria



▪ In The First 10 minutes: 10 teaspoons of sugar hit your system. (100 percent of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.

▪ 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its cells on into fat. (There’s plenty of that at this particular moment.)

▪ 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises. As a response, your liver dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked, preventing drowsiness.

▪ 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

▪ >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

▪ >60 Minutes: The caffeine’s diuretic properties come into play. (It makes you pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolytes and water.

▪ >60 minutes: As the rave inside of you dies, you’ll have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like having the ability to hydrate your system or build strong bones and teeth.

Think Diet Coke is exempt from all of that? Think again...

Carbonated water: This can irritate your digestive system, triggering Irritable Bowel Syndrome.
Caramel color: According to the Journal of American Medical Association, there’s some evidence that caramel coloring could increase insulin resistance, which can lead to diabetes.
Aspartame: This chemical sweetener replaces the “bad” high-fructose corn syrup found in regular Coke, but could be bad for you in its own way. There have been studies for years linking aspartame to cancer, and while the FDA has claimed that there’s been thorough testing on the chemical, not everyone is convinced. In 1995, the Department of Health and Human Services submitted a list of aspartame side effects to the FDA, which included headaches, seizures, neurological problems, and abdominal pain, and nausea. Also, when aspartame is ingested, it breaks down into a variety of chemicals, including formaldehyde. Formaldehyde is a known carcinogen, and can also cause abdominal pain, vomiting, nausea, and damage to internal organs and the central nervous system.
Phosphoric acid: This ingredient gives Diet Coke a tangy taste. Oh, and it can also be used to remove rust on surfaces. Phosphoric acid has been linked to low bone density in several studies, as well as kidney stones. The phosphoric acid binds with zinc, calcium, and magnesium in your lower intestine, which would be good for your bones, but the caffeine in Diet Coke makes you pee it all out before that happens.
Potassium Benzoate: This preservative keeps your Diet Coke fresh. Coincidentally, it also gives fireworks that annoying whistle.
Citric acid: You know that slightly citrus-y taste you love so much in your Diet Coke? That’s thanks to citric acid. It can ruin your tooth enamel and lead to decay.
Caffeine: Your body absorbs caffeine within 40 minutes, causing your pupils to dilate and your blood pressure to rise. It can also lead to ulcers, since it increases the production of stomach acid.

Now, to be fair, Coke does not stand alone, this applies to just about every soda out there - some worse than others, but all of them have the same negative effects on our health.

Next time...be kind to yourself....grab a drink of water instead!

Article provided by Blisstree

Gluten-Free Pizza

By:  Maria

It is hard to resist a slice of pizza, especially if that pizza was made at home with an incredible yeast dough.  Unfortunately, for some, eating a slice of pizza will send them into severe GI disaster.  More and more people get diagnosed with some sort of disease/disorder/sensitivity related to gluten - and even more go undiagnosed!  With each exposure to gluten, the symptoms are not only persistent, they can wreak havoc within our gut lining, causing an immune response that, if untreated, can cause a plethora of autoimmune issues.

For someone newly diagnosed, the thought of avoiding gluten-containing foods seems overwhelming and daunting.  With a little research and a little help from those of us that have a nutrition background, the gluten-free journey can actually be quite simple.

There are tons of recipes out there that are gluten-free.  Be smart, however!  Simply because something says "gluten-free", doesn't mean it's a healthy gluten-free.  If you are purchasing a packaged gluten-free item, read the ingredients and avoid items that contain added sugar or ingredients you simply cannot pronounce!

This recipe can be adapted to individual tastes, by changing the toppings.  You can add ANY type of toppings - go wild!

Crust:

2 c almond meal

2 eggs

3 tblsp coconut oil (or olive oil)

1 tsp garlic powder

1.5 tblsp finely chopped fresh rosemary

Pre-heat oven to 350 degrees

In a mixing bowl, mix all ingredients until the dough comes apart from the sides of the bowl. Form the dough into a ball with your hands.

Lightly grease a baking sheet with some oil and, using your hands, spread the dough until the baking sheet is covered. Bake crust for 15-20 minutes. While crust is baking, prepare toppings.

Toppings:

1-2 cups marinara sauce (I like to make my own, since it's difficult to find a store-bought variety that does not contain sugar or other unnecessary ingredients)

1 lb turkey sausage

1-2 green peppers, sliced

1/2 c red onion, chopped

2 fresh tomatoes, chopped

On a heated skillet, brown the turkey sausage until completely done. Set aside.

Saute your green peppers and red onion for about 5 minutes, making sure they aren't too soft. Set aside.

After crust is done, spread marinara sauce over entire area.

Top with the turkey sausage...

...green pepper/onion mixture...

...and tomatoes. Bake for another 10-15 minutes...

Bon appetit!

Love and Value Yourself

Here are my top 10 ways to show that you love and value yourself. 

1. Eat when you’re hungry and stop when I’m full.
2. Have treats now and then, even if that means having a bite of chocolate every day.
3. Exercise regularly to keep your heart healthy and your muscles strong.
4. Keep your mind challenged in work and my play.
5. Take breaks when needed to keep yourself happy and productive.
6. Keep your spaces organized as best as you can.
7. When you’re stressed, relieve it through activity or meditation and don’t take it out on others.
8. Respect others by showing you respect yourself.
9. Give compliments without thinking and accept them with humility.
10. Take care of your own needs first which will help you take better care of others.

How much does self hate weigh?

                                                                 

                                                    by: Demi Langford

It seems like most of my adult life, I have focused on some part of my body I did not like.  That part was mostly my thighs.  When I looked in the mirror, my eyes would go right below my hips and then search for any other problem areas.  I wanted to be a model, and I wanted to have model legs.  Since this was not my genetic proportions, I would feel so discouraged and worthless every time I looked in the mirror sizing myself up this way.  As I look back at this time in my life, I can feel the heaviness these thoughts brought into my life, and now it makes perfect sense how that heaviness reflected in my body.  This heaviness not only tacked on 10-15 extra pounds, but it also landed me in the throws of an eating disorder.

I remember when the healing started.  I found a sanctuary on my yoga mat.  For 90 minutes I was OK in my body.  I didn’t even care what I looked like.  It just felt so good to just breath.  Like taking the deepest exhale of my life.  I started to crave more of this sweetness.  It was so sweet that I began to carve my day out around my yoga classes.  I didn’t even realize I was “working out”.  But I must have, because I naturally lost those extra pounds.  I remember after about a year of yoga sweetness, I was at a store trying on jeans, (which I used to dread), I slipped on a pair of skinny jeans, and looked in the mirror.  I couldn’t believe what I saw.  It looked like I was looking at a ballet dancer’s legs.  The other beautifully splendid thing about this day is that I was able to look in the mirror and acknowledge some of the beauty and grace I had been blessed with.

I truly believe that self deprecating thoughts on any level weigh us down much more than just emotionally.  They add inches to our waist line, and build up barriers to the divine mirror of our true beauty and inner grace.

Next time one of those unloving thoughts pop up, just know it’s as toxic for you as french fries, and refrain from double dipping!

Watermelon & Blueberry Popsicles

By:  Maria

                                                                                                        photo courtsey of frozendelights

With the sudden heat arriving on our doorstep over the weekend, it was easy to crave refreshing summer flavors.  The good news?  Those cravings are easily satisfied with healthy treats - a frozen goodness that refreshes and satisfies.  

Even better news?

These are EASY to make!  If you get the kids involved in this process, even better!

Ingredients

6 cups cubed watermelon, seeds and rind removed (about 4 pounds)

(You can also use other fruit like mango, strawberries or cantaloupe)

1 c blueberries

freshly squeezed juice from 1 lime (I ran out of limes, so used lemons and still turned out ok)

1 tablespoon freshly grated lime zest

Blend watermelon and blueberries in a blender/processor or juicer, until completely liquefied. Stir in lime juice and zest.  Pour mixture into popsicle molds with sticks inserted (small dixie cups work well also!).  You can also add whole blueberries into the mixture as you pour for a garnish or a crunchy "surprise" for the kids.  Freeze.

Summertime!

This is what motivates me in the summer. I love my hikes!

 

Turkey Blueberry Patties

                                                                        By:  Maria

Sometimes, having the same meal for breakfast gets boring and lacks creativity.  I stepped out of the breakfast-food-only-for-breakfast long ago and I have enjoyed amazing, incredible, tasty meals that I would never have dreamed of for breakfast!  Three interesting things happened, however.

1. The meals brought me sustaining energy that literally lasted through my grueling morning workout and until lunch!

2.  Because I was concentrating on having more varied proteins in the morning to break my fast, my body composition improved significantly, especially around my waist - hello abs!

3. I had extra time in the morning because I did not need to cook my breakfast, since I simply reheated my leftovers from dinner - who doesn't enjoy extra time in the morning?!

This meal is one of those meals.  The combination sounds odd, but I promise your taste buds will thank you and there will be no leftovers!  Get a little crazy and experiment with different spices!

1 lb ground turkey
 1/2 pack of blueberries (about 3/4 Cup)
 3 Sage leaves – finely chopped (fresh is a MUST)
 3 Thyme sprigs – leaves finely chopped (fresh!)
  1/2 c red onion – finely chopped
 1 tsp minced garlic
 1 egg

1 tblsp coconut oil (raw, unrefined, organic!)

Dump all ingredients into a in a large bowl.

Gently mix with your hands until all ingredients are thoroughly incorporated.

Form into patties.

Heat up coconut oil until nice and hot.  Cook patties for 2-3 minutes on each side.

Salud!

Eating Out Without Pigging Out!

Eating out is a part of our culture that is here to stay.  It’s not the best for our wallets, but it’s fun and a really great time to be with family and friends.  You can make small adjustments and adopt behaviors that help you eat in a restaurant without straying too far from your healthy eating plan.  Here are our recommendations:

• You have the power to pick where you eat.  If you’re always choosing fast food restaurants, you’ll only have fast food choices.  Pick restaurants that serve fresh fish, steamed vegetables, or small portions.  I love to go to the Market Street Oyster Bar and get steamed vegetables and fish.  It’s a lovely experience and I leave feeling well-fed and healthy.  Find restaurants with healthy options. 
• Drink a lot of water before you go.  It will be easier to turn down high-calorie beverages and entrees because you won’t feel thirsty or as hungry.
• Order a sparkling water and lime rather than alcohol or sodas.  It’s a no-calorie drink but doesn’t make you feel like you’re missing out.
• Order a healthy appetizer and a side salad as your entrée.  You’ll get a dish with fewer calories and a good serving of vegetables.  Say nay to foods like nachos and fried foods and yay to lowfat appetizers like ceviche, bruschetta, or polenta.
• Ask for substitutes.  It happens all the time and I promise the server and the kitchen won’t mind.  The worst thing they’ll do is charge you a dollar or two.  Instead of mashed potatoes, ask for an extra side of vegetables.  If brown rice is available instead of white, go for it.  It’s completely worth it.
• Don’t order carb-based dishes like pastas, risottos, or rice.  If you have the willpower to make it last three or four meals, you have my permission.  Otherwise, order dishes that are heavy on proteins and vegetables.
• Avoid dishes made with creamy dressings or sauces and ask for everything on the side.  The sauce on your protein or your salad or the butter on your vegetables and potatoes can all come on the side.  And then don’t use all that they give you!
• Ask for a box at the beginning of your meal.  If this is awkward to you, do so discreetly, but place at least half your meal in the box before you even start eating.  If anyone at the table gives you a hard time, tell them you’re conserving because of the economy.
• The best strategy is to not order dessert at all, but if you do, share with the entire table and have one or two bites. 
• Lastly, and most importantly, listen to your body and pay attention.    Eat slowly and stop when you’re full.  Focus on enjoying the company and the experience more than the food.  Even if you do it all the time, recognize eating out as the treat it is. 

Make great choices and enjoy!