Friday, October 31, 2014

Are You Ready To Pay More For Soda?

...that's right! 
It is probably coming..



The United States once held the position of: industrialized country with the most severe weight problems.

..Only to be passed by Mexico(70% overweight, 32.8% obese)... 


so what did Mexico do?


THEY BEGAN TAXING SODA! 





Starting in January of 2014, Mexicans have had to pay a 10% tax on soda.








what did this do?

           Sugary Drink purchases decreased by 10%

           Non-Sugary Drink purchases increased by 7%

           Plain Water purchases increased by 13%
**first quarter of 2014 compared to 2013**







Talk of this tax is gaining 
momentum in California

San Francisco has bee crunching numbers and is estimated that the funds raised would total $35 million to $54 million annually.








What will that money go to?

children’s nutrition and physical education programs.






What are your thoughts and concerns on this?

Feel free to leave feedback in the comments, I am REALLY interested in what you think!




To find out what sugar is doing to you, click here.



Wednesday, October 29, 2014

Less Is More With Melatonin & The Little Known Importance of Sleep


















Research is showing that the ordinary 3mg tabs of melatonin is less effective at treating insomnia. 

The recommended dose is 0.3mg, 10x less than a typical OTC melatonin tab.

I worked in a psychiatric facility, and patients were often prescribed 3mg as the small dose, and up to 9mg as the large dose. 
                   This is 10-30x the effective dose!


Studies also suggest that taking the higher dose leads to higher plasma melatonin levels during the day, making people feel less energetic.


To see a slightly more in depth article from MIT, click here.









Getting a good night of sleep is ESSENTIAL to having good energy. The 3 most important things to good health are good nutrition, exercise, and SLEEP!



Side Effects of POOR SLEEP include:
  • High blood pressure
  • Heart attack
  • Heart failure
  • Stroke
  • Obesity
  • Psychiatric problems, including depression and other mood disorders
  • Attention Deficit Disorder (ADD)
  • Mental impairment
  • Fetal and childhood growth retardation
  • Injury from accidents
  • Disruption of bed partner's sleep quality
  • Poor quality of life


Useful tips for getting a better night's sleep COMING SOON!  (:

Tuesday, October 28, 2014

That Banana Has A Lot Of Sugar!














HEY! that banana has a lot of sugar in it! 
...about 14g to be exact.


Well, I have yet to write about the difference between natural fruit sugars and added sugar, but to put it short and sweet, the sugar from processed foods do not contain the amount of fiber a fruit does. The importance here lies within how your body metabolizes a rush of sugar(soda) VS a nice steady release of sugar(fruit).

In my video, I talked about bananas containing inulin, which is a prebiotic. 

Prebiotics feed your intestinal bacteria, keeping everything in the gut happy. Since your gut bacteria is your first line of defense for your immune system, we can see why the fiber is important. 

The banana also contains about 17.6% of our Vitamin C intake, so another good nutrient for our immune system.


Potassium and Vitamin C aid in oxygen 
transport throughout the body, to renew 
and revitalize you skin.


Bananas are good for post work-out recovery 
and muscle response.

Bananas also help your kidneys and eliminate fluid retention.. which can give you a more youthful appearance. 

I love eating bananas plain, but i also enjoy putting almond or cashew butter on them, as well as adding them to smoothies.



1 banana

1 handful of strawberries

1 cup of coconut milk, or more!

a couple ice cubes.



...and you have a banana-strawberry smoothie!  








Be sure to watch my YouTube video about Bananas if you have't seen it!



Sunday, October 26, 2014

the SUGAR challenge!

I want everyone, for one day, to watch the sugar content on your food labels. And tell me how much sugar you are consuming.

Like right  now. 
Start today  or tomorrow.


The American Heart Association recommends:



     20g for women.


     36g for men.


     12g for kids.



***1 soda has more sugar than our recommended daily amount



**Take a look at your recommended daily allowance, then take another look at these drinks... 
....now add that to all of the food you consume with added sugar, and it makes sense as to why we struggle with weight loss.

..plus all of the not so obvious issues we run into.

 Here's a nice list of other things you can acquire from an excess amount of sugar:

  • Obesity
  • Diabetes
  • Heart failure/disease
  • Cancer
  • High blood pressure
  • Restrain the immune system
  • Poor memory
  • Acne
  • Tooth decay
  • Learning disorders
  • Depression
  • Headaches and migraines
  • Yeast infection


  • I am curious, mostly. But I also think it's ridiculous how much sugar gets into our food. Food that normally wouldn't have, or simply doesn't need sugar.


    Sugar has been proven scientifically to be addictive. (studies have been conducted at Yale and Princeton)


    Sugar increases inflammation- especially in cardiac tissue, which can damage the heart and result in heart disease.

    The Pancreas has to work on overload when you put excess amounts of sugar in your body, so it's releasing a ton of insulin, until your body is unable to utilize it effectively, thus pumping out more and more, and voila, you have type 2 diabetes.
    12,000-24,000 people lose their sight to diabetes EVERY YEAR.

    The liver converts sugar to fat.

    Sugar weakens neutrophils- which are a type of white bloods cells.
    Sugar also interferes with the transport of vitamin C from the intestine, which also weakens your immune system function.

    Sugar is a leading contributor to obesity, which affects more than 1/3 of the U.S. population.

    60-70% of diabetics have nerve damage, which can lead to lower limb amputations. (working in healthcare, I have seen a TON of diabetic-related amputations. they are nothing short of uncommon)

    Here's one for the ladies: SUGAR DAMAGES COLLAGEN. once collagen is damaged, it becomes dry and brittle, resulting in WRINKLES!!

    SUGAR SUPPRESSES BDNF!! 
    If you haven't read my blog about our brains shrinking, read it HERE! 




    It is VERY important that you don't perceive a lack of sugar as depriving yourself of anything.




    So be kind to your body and love yourself enough to make well-informed decisions about your health.





    To sum up sugar consumption: If you want to be fat, look really old, minimize your brain's ability to learn, and acquire an insane amount of health problems, keep overindulging.




    Read a study published by PubMed HERE about consuming a diet high in fat and refined sugar. 
    If you want, of course! 



    Friday, October 24, 2014

    AVOCADO LOVE










    Not only are avocados packed with nutrients, but they are SO delicious. If you don't like avocados, maybe you haven't had a good one. They can be tricky to buy. They are ready to eat if the flesh yields slightly when pressed... a hard avocado is not ready, and a real mushy one is bad.
    To prepare: Cut lengthwise in half down to the pit, twist, separate the halves, pierce the pit with a knife, then pull to remove.
    If you're not going to eat the entire avocado immediately, it will brown. I usually squirt some lime on it to preserve the color, but some people also use vinegar. 









    A rich source of monounsaturated fat makes avocados really good for your heart and helps lower cholesterol.





    High in Vitamin E to boost your immune system!






    Contains lutein which helps protect against eye cataracts and other age-related degeneration of the retina.





    Avocados are also a really good source of Magnesium! 
    Magnesium is good for proper growth and maintenance of bones. It's also required for nerve and muscle function. It also helps you have good BOWEL MOVEMENTS!! (:





    This right here is my homemade guacamole! It is so creamy and delicious, and here is how you make it!

         3 avocados
         1 small onion
         1 handful of little tomatoes, or whatever kind of tomatoes you like. I've used just about               
            every kind.
        1/2 lime
             Salt to taste

    Mush the avocados up! 
    Cut the onion and throw it in, stir that up!
      Cut the tomatoes up however you like! Throw them in! Stir it up!
        Add some lime to preserve the beautiful lime green color!
    And add salt to taste!



    You can also eat them plain, which I do. And on salads. Or on hamburgers. They are so creamy. They add a really great texture to foods.


    SO EAT YOUR AVOCADOS! and LOVE THEM!!



    Thursday, October 23, 2014

    FUN In The Kitchen!

         4 EASY RECIPES! RIGHT HERE. JUST FOR YOU! (:






    ROASTED ASPARAGUS WITH MUSHROOMS!!













               

       MEXICAN CUCUMBER SALAD!!




                










    SAUT√ČED KALE!!!




    (Kale is SO good for you, try adding it to any vegetable mix or omelets)
                                                             









        SPAGHETTI SQUASH!!

          Check Out The Recipe HERE!!


           






      **I LOVE the spaghetti squash! It's like, you get the satisfaction of eating pasta, but it's all vegetable. and it is SO easy to make. Don't let the spaghetti squash intimidate you if you have never cooked one! Just cut it in half- remove the seeds- oil up the pan-  throw it on your pan! pulp side down!- cook that squash for about 45 minutes on 350 until you can easily puncture it with a knife!**

                    YOU CANNOT SCREW UP A SPAGHETTI SQUASH!!!



    Once you cook more and more vegetables if you haven't cooked a lot of vegetables, you will become more familiar with the time it takes to cook them. Rarely do I follow a recipe, because I hate buying stuff I will use ONE TIME. So if you don't want to add..
                      GROUND MYSTERY SPICE**
    ..you don't have to. Make it your own and experiment.
    Although, SPICES RULE!!



    Expand your use of spices! Get some fresh ginger! or cumin! Experiment! There are some pretty amazing health benefits to spices!

    “Using herbs and spices expands your palette without extra calories and may decrease the amount of salt, fat, and sugar you use without sacrificing flavor,” 
     Kate Geagan, MS, RD, author of Go Green,Get Lean: Trim Your Waistline with the Ultimate Low-Carbon Footprint Diet.

    Still unsure about the benefits of Spices?!
    Click here to check out a list of 8 different spices & how to cook with them!

    Wednesday, October 22, 2014

    Reasons To Eat Better

    Diseases that travel with obesity include, but are not limited to: 

              heart attack
              heart failure
              stroke
              diabetes
              cancer
              dementia
              cirrhosis of the liver


    By 2030, the United States will be 65% overweight and 165 MILLION Americans will be obese.

    S.L. Gortmaker et al., "Changing the Future of Obesity: Science, Policy, and Action." Lancet 378 (2011): 838-47


    From 1980-today, Carbohydrate intake has increased from 40% to 55%

    P.Chanmugam et al., "Did fat intake in the United States Really Decline Between 1989-1991 and 1994-1996?" J. Am. Diet. Assoc. 103 (2003): 867-72.


    A study done in 2005 showed that despite the increase in medical care availability, our children will be the first generation of Americans who die before their forebears.

    S.J. Olshansky et al., "A Potential Decline in Life Expectancy in the United States in the 21st Century," New Engl. J. Med. 352 (2005): 1138-45.




    The waste in medical expenditure is now $147 BILLION / year.

    Expected to increase to $192 Billion by 2020.




    For my friends who love graphs:

              this is the incline in childhood obesity since 1971-2012.


    16.9% of 2-19 year olds are obese, with another 14.9% overweight.
        That is 31.8% of children who are overweight OR Obese.(in 2012)


    I'm using these statistics to build awareness that we DO have a problem, and to show there ARE solutions. 





    Be mindful of your health.  

    You really are what you eat, and if your body is a living, breathing, organic machine, then you should fuel it as such.


    Eating better doesn't have to be more expensive,

                Here's 10 effective ways to eat healthy, cheap!



    Tuesday, October 21, 2014

    I am a Fat Lady!

    If you are anything like me, you have a hard time remembering which fat is which.


                        "Eat healthy fats!" 
                                                                 "Don't eat not healthy fats!"



    But which is which!?







    Saturated Fat


    saturated fat comes from animal sources such as poultry, red meat, and full-fat dairy products.






              


             Note: Saturated fats are typically solid at room temperature. Coconut oil is in this fat category, HOWEVER, coconut oil is about 75% Medium Chain Triglycerides, or MCTs(MCTs are essential for boosting your metabolism). Coconut oil contains more MCTs than any other food source. You can purchase supplemental MCT oil here. Or you can wait to decide if MCT oil is right for you when I talk more about the benefits and how to use it.





    Trans Fat


    Small amounts of Trans Fat are naturally occurring in some fatty parts of meat and dairy, but artificial Trans Fat occurs when hydrogen is added to liquid oil, turning it into a solid fat. Artificial trans fat is utilized in food products by companies because it is cheap and prolongs shelf life, stability, and texture. 

    Examples include - "partially hydrogenated oil", doughnuts, cookies, margarine, spreads, shortening.







    Saturated Fats and Trans Fats are known to be the bad or unhealthy fats. I would agree to stay away from ALL Trans Fat, But there are definite health benefits to some saturated fats, ESPECIALLY EGGS! (:















    The Unsaturated fats below increase your HDL(GOOD CHOLESTEROL), and lower your LDL(BAD CHOLESTEROL). Eating foods high in unsaturated fats can lower your risk for cardiovascular disease.





    Monounsaturated Fats








    These fats come from oils (olive, safflower, canola, sesame), AVOCADOS!







    Polyunsaturated Fats 





    These fats come from many plant based oils, seeds(flax, hemp, sesame), nuts(almonds, walnuts), and fish(salmon, mackerel, herring, trout). 

    NOTE: OMEGA-3 fatty acid from fish are easier for your body to process than plant-based Omega-3 fatty acids.







    Many foods contain different fats, for example, the Avocado contains polyunsaturated, monounsaturated, and saturated fats.. But it has mostly monounsaturated fat.

    There are more health benefits to the (mono/poly)unsaturated fats, but there are certain saturated fats I DO recommend such as grass fed beef, eggs, and coconut oil.






    to sum things up:



    NO TRANS FAT!

    SOME SATURATED FAT

    CONSUME PLENTY OF YOUR POLY/MONO UNSATURATED FATS!!




    Monday, October 20, 2014

    why should i drink Water? (:


                             Drink Water!
              You are made up of about 70% water(depending on age & gender). Your body is literally made up of water. So drink up and drink plenty.

                             Water                                           NOT Water

                           spring water                                              coffee
                         distilled water                                      soda & diet soda
                         filtered water                                           sweet tea
                          mineral water                                       flavored water

                       
    Why is drinking water so important?!
              Because it aids in maintaining a healthy weight, it flushes out toxins, it improves skin complexion, it lubricates and cushions joints, and it is SO delicious and thirst quenching! (:

              If you struggle with water that tastes gross, maybe it's your tap water. Look into purchasing a water filter or distilled or spring water.             


                                                          
                           
              Staying hydrated is one of the most important things you can do for your body.

        If you are thirsty, you are probably already dehydrated, so make sure you carry a water bottle with you at all times.

      
          If you are not getting enough water, some signs of dehydration that you may not even realize include, but are not limited toheadachelethargy, low-energy, muscle cramps, confusion, dry skin.

    Sunday, October 19, 2014

    Stop Counting Calories!!!!!!!!

              The most important thing about eating healthy is not counting calories, but instead focusing on nutrient dense foods. I feel as though we could see a drastic shift in the obesity pandemic if we stop looking at eating healthy as a burden to our daily routine. View your food as something that is going to help you, medicine if you will. Every time you eat, find foods that will NOURISH your body and the cells that make up your body. 


              Shifting your perspective if you struggle with eating healthy can be the best thing you do. Instead of viewing eating healthy as inconvenient and making excuses as to why you can't, start looking at processed foods, fast foods, sugary foods, etc as food that is going to make you feel low energy, fatigue, bloated, fat, sleepy, depressed, the list goes on..


    Nutrienta substance that provides nourishment essential for growth and the maintenance of life.

               A nutrient dense food is going to be a food that is kind of like taking a multi-vitamin. These foods are going to be FULL of vitamins, minerals, healthy fats, antioxidants. Foods that grow from the Earth. Fruits and vegetables that are very colorful. If you are new to nutrition, the best way to make sure you get plenty of nutrients is to try to eat as many different colors of food produced by our planet. 




    Calorie: the approximate amount of energy it takes to raise the temperature of one gram of water by one degree.
                  For the past two decades or so, a lot of people have been attempting to 'diet' via a method of counting calories, or  Calories in = Calories out.

                 But not all calories are the same. The calories you get from avocados, bananas, salmon, seaweed, and almonds do not give you the same kind of energy as the calories that come from a grain-fed beef hamburger high in saturated fat. (some beef is very good for you in moderation)  My goal though, is to challenge people to STOP COUNTING CALORIES.

              Start focusing on foods that are high in nutrient content and less on calorie content.
    ..besides, counting calories is not really that fun.

    Nutrient Dense Foods                      Foods To Avoid

                      Salmon                                                                               Grain-Fed Beef
                        Kale                                                                                  Cream Cheese
                     Spinach                                                                                   Pop-Tarts
                    Tomatoes                                                                                 Doughnuts
                     Potatoes                                                                                 White Bread
                      Carrots                                                                          Foods with Added Sugar


    This is just a small list of examples, and I am sorry to tell anyone reading this that temporary diets do not work unless you make your diet a lifestyle choice. But that is where my blog comes in. To educatemotivate, and help anyone struggling with not only weight issues, but sleep, gut, headache, depression, etc. Food can and should be your medicine.