7 Tips for Weight Loss or Maintenance

It seems that most of the people that I talk to are either trying to lose weight or maintain their weight loss. So, I thought that I would give my top seven tips for doing just that.

#1 First and foremost: Don't diet!
Going on a diet is a temporary thing and therefore the weight loss that comes from it is also temporary. If you want to change your weight for good, you need to change your eating habits, but don't go on a diet! Diets may work in the short term, but who wants to be on a diet for the rest of their life? Not me!

#2 Track your intake for a few weeks.
First you need to figure out what and how much you are currently eating. The best way to do that is to write it all down or use an app created for just that reason. Check out myfitnesspal if you haven't already. Track your intake for at least a week so that you can see what eating patterns you have developed and what changes need to be made.

#3 Eat what you like.
You need to change your eating habits, yes, but that doesn't mean eating things that you don't like. If you try and switch outright to a healthy diet (based on someone else's standards of healthy), you will probably last a few days to a week and then fall off the wagon and go back to eating the exact same way you had been before. Instead, figure out which of the meals you are currently eating are the most healthy, keep those in your weekly rotation and cut out the rest.

#4 Eat the same things all the time.
Yes, variety is the spice of life, but when you are just getting started on your healthy eating journey, it is easiest to keep your meals simple and without too much variation. Honestly, most of the people that I know who have maintained a healthy weight for a significant amount of time eat the same foods almost every single day. It takes the guess work out of it.

#5 Eat when you are hungry (and don't when you're not).
Learn to listen to your hunger cues. Make a mental (or physical, if it helps) note of when you reach for food due to stress, boredom, anger, frustration, etc. Try to swap food out for something more productive. Go for a walk, read a few pages in a good book, call a friend, just take your mind somewhere else.

#6 Drink water (or other no calorie drinks).
Don't waste your calories on drinks. They don't keep you feeling full as long as food does, but can be just as many (or more) calories as a full meal!

#7 Don't set anything as off limits.
Saying that you are never going to eat ice cream or have a Starbucks latte again is setting yourself up for failure. Whatever you deem as off limits will be the exact thing that you constantly crave. Instead, give yourself some leeway. Eat healthy 80% of the time and don't worry about the other 20% so much. It's freeing and allows the mind to stay healthy as well!

If you are intrigued by my tips and want to know more about how to implement a healthy eating style into your life, check out my professional services page!

Chocolate Peanut Butter Overnight Oats →

Yes, I hopped on the overnight oats bandwagon! They are so easy and make getting breakfast ready in the mornings so quick! If you haven't tried them, you should. Do you need to have a jar? No. I mix mine up in a tupperware container. It's not as picture-worthy, but it works just fine. I have to admit upfront that I have someone in my house that won't eat them...my husband. Apparently he thinks that oatmeal should be cooked and always eaten hot. The rest of us love this recipe. I have tried other recipes that haven't gone over so well. So my advice is to find a few recipes, try them out and keep the ones you like. The ease of these recipes make them worth experimenting with. Don't forget to click on the title of the post to get the recipe!

8 Glasses of Water a Day?

If I asked you how much water you are supposed to drink every day, what would you say? 8, 8oz glasses of water? Yeah, that's what everybody thinks. But why? And is it true?

I can really only speculate as to where that prevelant recomendation came from. Some believe that it stems from a recommendation given in 1945 by the Food and Nutrition Board. Others have searched and researched, but haven't found a clear source for that current thought anywhere!

But is it true? Well...not exactly. Even if people are getting the idea to drink a half gallon of water per day from that recommendation, they missed the point. The sentence following that statement says that most of that amount can be consumed through prepared foods.

Therein lies the biggest rub. We are being told to consume at least 64 ounces of water in addition to everything else that we drink and eat every day. However, the recommendation was actually referring to total fluid intake, rather than pure water intake. If other fluids are taken into account, the number of glasses of water I need to drink is significantly reduced by the 20oz of coffee and 10oz of tea that I drink each day. If you include fluids from food, that total drops even more. There is lots of water in fruits and vegetables. Some are made up of 90% water!

So it seems to me that if you are eating a healthy diet containing adequate amounts of fruits and vegetables and are drinking fluids when you feel thirsty, then you are probably getting enough liquid each day to keep you hydrated. In fact, most health officials will tell you to go by the color of your urine. If it's clear or pale yellow, you are hydrated. If it's on the dark amber side, you may need to drink some water! And always drink when you feel thirsty!

Of course, water consumption needs vary by individual and are dependent upon your age, size, activity level and the climate that you live in. The larger you are, more highly active you are and the warmer the climate that you live in, the more water you need.

I have to say that I have always thought those people carrying a gallon jug of water around the gym with them look ridiculous. I'm glad that I never totally fell for that myth told to me by my fellow figure competitors. I do have to admit that I tried to accomplish the feat of consuming a gallon of water one day during the early weeks of training for my very first figure competition with embarrassing results! I have never attempted it again.

It boils down, once again, to listening to and knowing YOUR body and what makes YOU feel your best. My best friend has always harped on me about not drinking enough water (I'm lucky to consume 24 ounces outside of strenuous exercise) each day. She has been a big water drinker for as long as I have known her and at times has consumed up to 1.5 gallons of water per day. We now both agree that we are reaching a happy medium as I am making sure to get my 24oz of water in each day and she is aiming for 60-90oz a day as opposed to the 128oz that used to be her goal. Regardless, it's obvious that her body demands more water than mine.

So spend some time getting to know yourbody's water intake needs. What is your normal? Are you with me on the 3 cups a day side of the spectrum, or farther up towards the 8 or even 16 cups a day side?

Blueberry Lemon Breakfast Quinoa →

I made this wonderful breakfast a couple of weeks ago. I loved it! My husband liked it. My girls wouldn't touch it.

I'm sharing it anyway, because I thought it was that good! I was seriously shocked that my littles didn't care for it. I will definitely attempt to feed it to them again soon. Remember, their tastebuds change and develop quickly at a young age, so never give up on a food after just one or two tries.

I did turn this into three servings (and then split one into two for the girls) as the calorie and sugar count per serving as written is a little high for our needs.

Canola Oil Controversy

Recently I have heard a lot of comments about canola oil being unhealthy and have been warned not to consume it. I am not very knowledgeable about oils, so thought I would look into it, especially since I have a huge jug of canola oil on the floor of my pantry! I also have a big jug of coconut oil, some olive oil and butter in the fridge. After doing some reading, I think I will be sticking with the latter three and disposing of the first.

It seems that doctors, nutritionists and the general public alike are not in agreement on the health effects of canola oil. I read many educated opinions that ranged from it being completely safe and having health benefits to no one should ever consume it EVER because it's a toxin.

I think my opinion falls somewhere in the middle.

First let me tell you what proponents and opponents agree upon and then I can let you decide for yourself who you side with.

If you pick up a bottle of canola oil in the store, it most likely has a picture of a yellow flower on it. So, most of us naturally assume that this oil comes from some part of the canola flower. Technically, I guess that's true. Except that there is no such thing as a canola flower. The word Canola comes from combining "Canada" and "ola" (which means oil). That's because Canadian scientists developed canola oil. They started with rapeseed oil but had to go back and genetically modify the plants to reduce their erucic acid content. Prior to it being modified, it was inedible, toxic even. A much smaller amount of that toxic substance (erucic acid) still exists in the GMO oil, but the small amount is considered safe to consume by the EPA.

Canola oil has a high amount of omega-3s which is something that we should be consuming more of. However, they have to be handled with care and not overheated. Using canola to cook at high temperatures is not a good idea. When the oil is processed, they use high heat, which causes free radicals (carcinogens) to form within the oil. The high heat also causes some of the unsaturated fats to convert to artificial transfats. Artificial transfats are the worst kind of fat that exists.

The oil is also processed with hexane to deodorize it. Trace amounts of hexane are left in the oil. Hexane is a very volatile solvent (boiling point 69ºC, or 156ºF) with a very low toxicity (LD50 in rats of 49.0 milliliters per kilogram). Hexane has been used to extract oils from plant material since the 1930s, and “there is no evidence to substantiate any risk or danger to consumer health when foods containing trace residual concentrations of hexane are ingested” .

So it seems that those who trust the studies saying that canola oil is safe for human consumption, are willing to believe that it is healthy and fine to consume. They believe that it has a positive effect on ones cholesterol levels when used to replace saturated fats in the diet. But those who take issue with GMO foods and who would rather see long term studies done on canola oil's health effects, are opposed to its consumption.

For me it still boils down to eating whole foods and reducing processing. Since canola oil has to be highly processed and that processing results in less than desirable side effects, I am inclined to stick with natural oils such as olive, coconut and animal fats.

Whole foods are the best foods!

Black Bean and Chickpea Chili →

Now that we are firmly into winter, I will share a versatile and simple chili recipe with you. This can be made vegetarian if you use vegetable stock, or you can add ground turkey or beef and use chicken or beef stock. I have made it each of those ways and love it all ways! I have also used kidney beans in place of chickpeas with good results. I don't purée any of the mixture, but that is just a personal preference. I also use about 1/2 the spices called for before removing some for my kids and then I add in the other 1/2 of the spices at the end for the grown ups, otherwise my kids will say it's too spicy and won't eat it.

The other thing I love about this recipe is that it is easily adapted for the slow cooker. Just brown the meat (if you are using it), throw everything in the crock, set to low for 8 hours and dinner is ready when you get home from work!

I usually serve this with corn bread or corn chips. My kids like it sprinkled with cheese and topped with a dollop of plain Greek yogurt.

Pardon the not so great picture. I forgot to take one of the finished product until I had almost eaten all of the left-overs! 

Baked Zucchini Bites →

I am ALWAYS on the lookout for snack food recipes that contain veggies that I think my kids might eat. I found this one last week and added it to my meal planning menu for this week. I gave it a try yesterday and it was a huge success because it was a huge hit with both of my kids! These are so flavorful and are packed with good for you veggies such as zucchini, garlic and onion.

I did have to change it up a little bit. Since I can not eat gluten, I just used regular gluten-free bread crumbs. We didn't dip them in anything. They are good by themselves! I don't have a mini muffin tin, so I used a regular one and put about a tablespoon of "batter" into each one.

And even though I made these for the little ones, my husband and I both really like them too!

"No Pain, No Gain": Fact or Fiction?

Is the saying "No Pain, No gain" actually true? Am I wasting my time in the gym if I'm not sore the next day? Are my workouts only worth the energy put into them if I can't walk afterward?

The simple answer: No, you don't have to be in pain to see gains from gym time.

The more complicated answer: No, but...

You do have to overload your muscles to see a positive response. Balancing overload with "pain" is the tricky part. It's easy to feel that you overloaded the muscle if you are sore the next day. It's not so easy to feel that you overloaded it without that soreness. However, it IS possible to do so!

I read a book called Huge in a Hurry by Chad Waterbury and after following his instructions in that book, I figured out the balance.

Here is his explanation for debunking the "No Pain No Gain" myth:

The problem with this myth is that it seems true. All of us, no matter how much education and experience we possess, use post exercise soreness as a sign of a successful workout. It means that we did something that was different from what we'd been doing before. It means we worked out harder or longer, or we hit some of our muscles in a new way.

But even though all that is true, as far as it goes, it doesn't mean that there is any actual connection between the degree of pain you endure and the amount of muscle you build. It is entirely possible to make the same gains, or even bigger gains, with minimal post workout suffering.

You can't avoid soreness entirely if you're doing an effective program. A good workout breaks down muscle tissue, which is the cue for your muscles to add new protein to those areas, resulting in a net gain in muscle size. But more damage -and the excess pain that comes with it- does not lead to more growth. If that were the case, you could add an inch to your upper arms in one day by doing 100 sets of biceps curls and triceps extensions. Your goal is to minimize this kind of damage, not seek it out. The more damage you do to your muscles, the longer it takes for them to recover fully. That's why excessive muscle breakdown is detrimental to your success."

Think about competitive athletes in any sport. Obviously they have been able to overload their body properly to make athletic gains in the gym. But does that mean that they are sore all the time?

How can it? Have you ever seen a football player hobbling through a game because he was sore from squatting the day before? I doubt it. Athletes don't work out to the point of feeling sore the next day when they have to compete. So how do they make gains in the gym during the season?

They find the proper balance. And they probably don't try anything brand new the day or two before a game. They save those things for the off season.

All that being said, delayed onset muscle soreness is not necessarily a bad thing if you are not a competitive athlete. As long as that soreness starts several hours after your workout (rather than during) and dissipates by 72 hours after that same workout, you are golden. But if you work a muscle group and soreness lasts for more than 72 hours or if you feel pain during your workout, you probably have an injury rather than just normal post exercise soreness. And if you are doing hard workouts 5 or 6 days a week to the point of being sore 24/7, your muscles probably don't have the time to recover and rebuild and therefore, you may not be seeing any gains at all.

So now you want to know how to Gain without Pain, right? I will get to that in my next post. Stay tuned!

Smoky Maple-Mustard Salmon →

I found this simple recipe for baked salmon a few weeks ago and have made it several times already. My whole family loves it! Tonight I served it alongside steamed broccoli and sweet potatoes roasted in coconut oil with a sprinkle of cinnamon. It was devoured. I love when my family loves what I cook! Give this recipe a try. It makes for a super quick and easy weeknight meal. (Remember: click on the title of the post to get the recipe!)

Natural Flavors

I am thoroughly disgusted by what I have found out regarding natural flavors. I really shouldn't be surprised. I have heard rumors of these things before, but reading a transcript from someone who creates flavors for a living really sealed the deal for me. No more natural flavors for this family! It won't be easy, and it may be a slow process to remove them from the house, but I think it will be worth it.

So are natural flavors really natural? Yes, they are, but not in the way that any normal person would think. Here is the definition of natural flavors according to the FDA:

The term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.

That doesn't sound too bad, right? The problem is that when you see something that is strawberry natural flavored, you probably assume that it is flavored from strawberries. That is most likely NOT the case. It also makes sense that things that are meat flavored would come from natural meat sources and things that are fruit flavored would come from natural fruit sources, but that's not always true either. The most disturbing thing that I found is that the flavors vanilla and strawberry can both come from the contents of the anal sac of beavers.

WHAT?!

Yeah, that's what I said too.

Natural? Technically, yes.

Good to consume? Maybe not.

Good on the conscience? Heck No!

I am starting to think that the only reason that is the most disgusting one I could find is because it is the only one that has been "leaked" to the public. That little tid bit of information was given to 60 Minutes by a Flavorist (one of the people that actually come up with and create the natural flavors that go into our foods). I can only imagine that the companies who sell these flavors want to keep their ingredients under wraps so that they can stay in business! So, what other interesting (read: horrifying) things are we consuming under the label "natural flavor"?

Those companies have another reason to keep their ingredients hidden from the public eye. They may be promoting obesity through triggering overeating. The Flavorists are tasked with creating flavors that are irresistable and fleeting. That way, we can't just eat one (I mean, when was the last time you ate just one cookie?) and the next time we see that same thing on the shelf of the store, we will buy it again. It makes sense for the food companies. It doesn't make sense for us as consumers.

So, what are we to do as consumers? In my opinion; Eat whole foods. Whole foods don't contain natural flavors. Maybe if enough people can stay away from packaged foods and those that contain natural flavors, the companies will start to lose money and have to change their practices. It sure would be nice to live in a world where we don't have to scrutinize food labels!

Slow-cooked Barbecue Chicken

Here is another super easy dinner idea for the crockpot.

Ingredients:

4 boneless skinless chicken breasts

½ cup chicken broth (or just water)

1 small bottle of your favorite BBQ sauce (mine is Stubb's Original)

Directions:

Place chicken in bottom of crockpot and pour liquid over top. Cook on high for three and a half hours. Drain liquid from crockpot and shred chicken. Return chicken to crockpot and stir in the BBQ sauce. Cook on low for 30 minutes. Serve however you desire.

I like mine on a bun with some Cole slaw, but it is also good by itself with a sweet potato and some greens on the side. It really doesn't get much more simple than this!

Yes, I know that Stubb's has a longer ingredient list than I recommend and it has a natural flavor added to it. I am a work in progress! I should make my own natural BBQ sauce, but I'm just not there yet. If any of you know of a better brand or a good recipe, let me know what it is! Maybe I will have to update this later next week after I do some research and present to you (and myself again) why we shouldn't be using natural favors.

Whole Food School Lunches

Packing whole food lunches for our kids is not an easy task, I know. However, it's worth the extra effort and it's not quite as hard as you think! Like most things, it takes a little planning and a little prep work but it is very doable.

Let me let you in on my method of packing a lunch for my 4 year old that is in preschool:

I start with a protein source. That may be leftover sauteed chicken or baked chicken nuggets, turkey burger broken into "nuggets", peanut butter, nuts, a turkey (no nitrates, Applegate is a good brand) sandwich, tuna salad, a cheese stick or some yogurt.

Next I add in a fruit. She loves grapes, orange slices, strawberries, blueberries, melon chunks, apples, pears, pretty much anything!

I also try to get a vegetable in there. I can count on her eating grape tomatoes (but aren't those actually a fruit?!), so i pack those quite often. She also likes red, orange and yellow bell pepper strips, carrots sticks and avocado (also a fruit?!). She will eat frozen peas and frozen mixed vegetables (but turns her nose up at them if they are cooked/warm), so I can just throw some of those into a container as well. I have also sent her with leftover roasted butternut squash and sweet potatoes.

Then I think about any extras such as a homemade muffin, some clean crackers, hummus for dipping the veggies in, some granola to top off her yogurt with, a few raisins or, on occasion, some tortilla chips.

So, for example, yesterday she had half of a peanut butter and jelly (homemade jam) sandwich (homemade whole wheat bread), a whole apple and a cheese stick. On Wednesday she will have sweet italian sausage slices, some frozen mixed veggies, a few peanuts and a banana.

When it comes to finding clean bread, crackers, chips, etc. that are store bought; find a brand that has very few ingredients (preferably less than 6) all that you know what they are and can pronounce. Stay away from both artificial and natural flavors. More on that next time!

Example crackers: Back to Nature brand Harvest Whole Wheat Crackers and Late July Brand Organic Classic Rich Crackers.

Example bread: Ezekiel Bread

Example chips: Wellsley Farms Organic Yellow Corn Tortilla Chips (I get these at BJs).

Read labels as you shop. You can find snacks that are made from whole foods. It just takes a little extra effort (and money, which I wish wasn't the case!).

For more great school lunch ideas check out The Gracious Pantry

Even more great school lunch ideas can be found at 100 Days of Real Food

I hope this helps some of you tired mommas out!

Thanksgiving feasts are nearly upon us! How to enjoy them responsibly.

Thanksgiving is tomorrow! Does that stress you out? Why? Does thinking about all of the food and all of the choices that you will have to make surrounding food stress you out?

Don't let it!

You CAN make healthy choices!

You CAN eat everything that you want to and not gain five pounds over night.

You CAN eat to satisfaction and not to that uncomfortable overstuffed feeling!

You don't have to have an unhealthy relationship with food.

Believe in yourself and in your ability to make healthy choices for yourself.

Will there be 10 different things that you want to eat tomorrow? Ok. You can! Just take one spoonful of each item. You can have it all...in small portions.

Are you looking forward more to desserts than dinner? That's Ok!Eat a few bites of turkey and a green veggie and save room for a couple of slices of pie. Then enjoy your pie and don't feel guilty about it!

Or maybe it's the appetizers that you like the most. That's fine too! Turn those into your main meal and scale back on the actual dinner.

Do you have to make choices? Yes! but you CAN do it and feel satisfied and not stuffed and guilty!

Think ahead, make a plan for what will be satisfying to you and stick to your plan. Enjoy your family time and be thankful for a life that allows you to make healthy, satisfying choices.

Happy Thanksgiving!!!

Picadillo

I made this for dinner earlier in the week and promised to put the recipe up. So, here it is. Better late than never!

I love this recipe because it is a quick and easy weeknight meal that my whole family will eat. I usually serve it with a salad or steamed green vegetable on the side.

I got this recipe from a cookbook sold by my high school. It was submitted by a classmate's mom. Thanks Mrs. Jennings!

Picadillo

Serves 6

Ingredients:

1 lb ground beef or turkey

1 lg onion, chopped

1 clove garlic, minced

1 lg tomato, chopped

1 med Apple, chopped

⅓ cup raisins

1 tsp salt

¼ tsp pepper

¼ tsp ground cinnamon

¼ tsp ground cloves

6 servings hot, cooked rice

Directions:

Brown the ground meat in a skillet with chopped onion and minced garlic, stirring to crumble meat; drain well. Add chopped tomato, apple, raisins, salt, pepper, cinnamon and cloves; mix well. Reduce heat and simmer for 25 minutes. Serve over hot rice.

Are you Addicted to Food?

My big realization of the week: I am addicted to food!

After doing some research on food addiction, I realized that I am, in fact, a food addict. That is a hard realization to come to as a health professional, fitness fanatic and self proclaimed nutrition coach.

The sad things is, I believe most Americans are food addicts. I also believe that it stems from a very, very bad and wrong food environment.

Refined, processed food (sugar) is as, if not more addictive than cocaine, heroine and morphine.

We live in a world where high fat, high sugar and high salt foods are readily available in abundance. Processed foods surround us, and they are addictive! Dr. Pam Peeke explained why in a podcast that she recorded with Chalene Johnson.

These Processed foods that are high in fat, sugar and/or salt are hyper-palatable according to Peeke. That means that they send our brain into overdrive with the pleasure response that they create. Think about the difference in sweetness and perceived pleasure from something natural such as a banana compared to a high-sugar, processed food such as a cupcake. Big difference, right? And that's why it is dangerous. Addictions stem from dysfunctions in the brain related to pleasure and self-control which are regulated by dopamine.

Those with drug addictions and those who are obese have decreased numbers of dopamine receptors. This is linked to a reduced ability to resist temptation and with less enjoyment of food or drugs.

You see, before processed foods were available, our ancestors would take a bite of a ripe piece of fruit, the pleasure (dopamine) receptors in their brain would light up telling them how good that was and they would feel satisfied.

Today we have super sweet, super pleasurable foods that we buy in multipacks. We eat one Oreo, our brain lights up like crazy and we feel wonderful, but a couple of hours later we feel hungry again and we remember how good we felt after eating that Oreo, so we have another...and another. Now our brain is thinking, "that's too intense! We can't live this way!" so it does the only thing that makes sense. It reduces the number of pleasure receptors in order to bring us back to equalibrium. So tomorrow when we have one Oreo, the pleasure sensation is less intense. As a result, we eat another, and another, and another trying to replicate the same level of pleasure as we got the very first time we ate an Oreo. Our bodies just weren't meant to be inundated with such rich foods 24/7. Our brains are wired to set us up for addiction to hyper-palatable foods.

How does this scenario unfold for you? If you have had a long and stressful day at work, do you come home and try to eat away the stress through pre-dinner snacks that make you feel full even before you sit down and devour your whole dinner as well?

Or maybe a long and whine filled day at home with the kids sends you reaching for the tub of ice cream after their bedtime? (That one is so me!) Or maybe you have created a habit of eating every time you sit down to watch something on TV and you eat so mindlessly that before you even realize it you have devoured an entire family-size bag of chips.

If any of the above scenarios sounds familiar to you, you may be a food addict too.

So, where do we start to recover from our food addictions? Well, I'm not 100% sure. I AM sure that Pam Peeke has some great advice in her book entitled The Hunger Fix which I plan to purchase. I also read an article by someone prone to addiction that said the only way to recover is through abstaining completely. That means whatever it is that you overeat on a regular basis, you have to get out of your house and vow to never eat again.

I'm not sure that I am quite to the total abstinence stage myself, but I do know that when I make a dessert for a special occasion, from now on, whatever is left after the guests are gone and all of my family has enjoyed one serving, will be tossed out. I will not be buying any chocolate just to have on hand. I will not be buying any kind of candy or processed sweet just to have in case I get a craving. When I want something sweet, I will have to go out and get (one serving) of it right then and there. When I go out to events where there is a smorgasbord of desserts, I will choose one. I will enjoy it slowly and then I will move on and enjoy the company of friends and family even more. When I sit down to rest in the evenings after my intense day with my WONDERFUL children, I will brew a cup of decaf coffee or hot tea and sip that while I decompress instead of searching through the cupboards for something, ANYTHING sweet.

But perhaps, you are an all-or-nothing type of person. In that case, maybe abstinence is the answer.

Or perhaps you fall into one of the statistics that Pam Peeke talked about in the podcast: women with a history of abuse are 90% more likely to be a food addict and 50% of obese people have a history of trauma or abuse. If that's the case, then please see a therapist. Start there, and begin the healing process because even though you may know intellectually that food can't fix the problem, your brain is still signaling you to try that method first and you have to get off of that never ending circuit!

If you are intrigued by this post, I encourage you to listen to the podcast. It was very enlightening and entertaining.

Lastly, boycott processed foods! We need to get our country back on track in so many ways, and this is an easy place to start that will better our own health immediately, and hopefully the health of our entire country eventually.

Easy Red Beans and Rice →

My husband cooked dinner for me and my girls last night and this is what he made.

Easy Red Beans and Rice from allrecipes.com

It was so delicious! I have made this several times, but you know how it is, it always tastes better when someone else cooks it! He used andouille chicken sausage and a 28oz can of diced tomatoes (I think it would have been too dry without doubling the tomatoes). It ended up being a little too spicy for our girls, but we both loved it and had it again for lunch today. If you use a milder sausage, I think it could definitely be kid friendly. It's a great meal for a cold day!

High Protein Diet: Good or Bad?

I have been following a high protein lifestyle for years. I swear by it for competition prep. I also tend to recommend it to my clients because of the success that I and many of my friends have had following it. I feel good when I follow a whole food, high protein diet and I haven't ever had negative side effects. I know that many have concerns regarding eating a lot of protein, so I wanted to go over what I know and believe about this style of eating.

First, let me explain what high protein diet means. A high protein diet is any way of eating that is higher in protein than the recommended daily allowance set forth by the USDA. So, anything over 0.8 grams of protein per kilogram of body weight would qualify. For example: a 150lb healthy adult eating the RDA for protein would be eating 55 grams of protein per day. One can get that much protein from one cup of Greek yogurt, three ounces of lean meat and two tablespoons of peanut butter. That's not a whole lot of protein and therefore it's pretty easy to spill into a high protein diet pattern without even thinking about it. If that same person were to eat two eggs for breakfast, a snack of one container Greek yogurt, a turkey and cheese sandwich for lunch, another snack containing a handful of nuts and a steak for dinner, they would consume about 70 grams of protein, which would be considered high.

Now let's look at what studies have shown about the effects of a high protein diet on weight loss efforts and other positive effects of this nutrition plan.

According to a review in the Journal of the American College of Nutrition "There is convincing evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content. The weight of evidence also suggests that high protein meals lead to a reduced subsequent energy intake."

So, high protein meals make you feel full and satisfied. They also keep you from eating extra calories at future meals and they increase your metabolism. Win, win, win!

A 2004 Study in the Annals of Internal Medicine Concluded that "Compared with a low-fat diet, a low-carbohydrate diet program had better participant retention and greater weight loss. During active weight loss, serum triglyceride levels decreased more and high-density lipoprotein cholesterol level increased more with the low-carbohydrate diet than with the low-fat diet."

This study found that a high protein diet had a positive effect on cholesterol levels. It increased the good cholesterol and decreased the bad. It was also easier for participants to stick to than a low fat diet. Win, win!

According to a 2006 study in the American Journal of Clinical Nutrition "An HP diet, compared with an AP diet, fed at energy balance for 4 d increased 24-h satiety, thermogenesis, sleeping metabolic rate, protein balance, and fat oxidation. Satiety was related to protein intake".

This study confirms the outcomes of the previous two studies mentioned. High protein diets keep you feeling full longer than lower protein diets, promote fat loss and increase ones metabolsim. Win!

Lastly let's look at the research done on the negative side effects of this type of eating.

The following results were found in a review published in 2005 in the Journal Nutrition and Metabolsim: Although the efficacy of high protein diets for weight loss has been evaluated, there have been no reports of protein-induced diminutions in renal function despite subject populations that are generally at risk for kidney disease (e.g., dyslipidemia, obesity, hypertension) [14,15,22,85-87]. A randomized comparison of the effects of high and low protein diets on renal function in obese individuals suggested that high protein diets did not present a health concern with regard to renal function their study population [65]. In this study, 65 overweight, but otherwise healthy, subjects adhered to a low or high protein diet for six months. In the high protein group, both kidney size and GFR were significantly increased from that measured at baseline. No changes in albumin excretion were noted for either group and the authors concluded that, despite acute changes in renal function and size, high protein intake did not have detrimental effects on renal function in healthy individuals. Similar findings were recently reported by Boden et al. [88] in a study of 10 subjects who consumed their typical diet for 7 days followed by strict adherence to a high protein diet for 14 days. No significant changes were noted in serum or urinary creatinine and albumin excretion, suggesting no ill-effects of a high protein diet on renal function.

You may be thinking that high protein diets cause kidney damage or problems, but the above review did NOT find that to be the case.

The following excerpt was taken from that same review published in the journal Nutrition and Metabolism in 2005: "Athletes, particularly in sports requiring strength and power, consume high levels of dietary protein [89,90]. In fact, many athletes habitually consume protein in excess of 2.0 g/kg/day [91]. Supplementation with amino acids will further increase dietary protein levels in these individuals [92]. Yet there is no evidence that this population is at greater risk for kidney disease or losses in renal function [90]. Poortsmans and Dellalieux [93] found that protein intakes in the range of ~1.4–1.9 g/kg/day or 170–243% of the recommended dietary allowance did not impair renal function in a group of 37 athletes. We found no data in the scientific literature to link high protein intakes to increased risk for impaired kidney function in healthy, physically active men and women."

That last phrase is key! Nothing indicates that a high protein diet increases kidney problems in HEALTHY, PHYSICALLY ACTIVE men and women.

In conclusion, I fully agree with the advice given by the Mayo Clinic on following a high-protein diet. If you have renal disease, don't follow a high protein diet. However, if you are healthy and physically active, then it's a great way to kick off weight loss, build muscle or allow you to maintain your current weight. Just make sure that you are focusing on whole foods, lean meats and get in plenty of fruits, veggies and fiber.

Oatmeal Bake Squares

Here is another make ahead breakfast idea. Make those school day mornings run smoothly by having a heat-and-go breakfast that everyone will love. Give this baked oatmeal a try...and don't skip the cardamom, you will not regret it!

Ingredients:

2 cups old fashioned oats

2 grannysmith apples, grated

2 teaspoons vanilla

2 cups milk of choice (I use almond)

1 teaspoon cinnamon

1/2 teaspoon cardamom

Additions: craisins, dried apricots (diced), coconut flakes, chia seeds, flax seeds, sliced almonds, cocoa powder, instant coffee powder

Directions:

1. Heat your oven to 350 degrees.
2. Grease an 8x8 pan with coconut oil.
3. In a bowl, grate the two apples down to the core. Then in the same bowl add the oats, vanilla, spices, and all the additions you choose.
4. Mix together and pour into the 8x8 pan. Level out evenly.
5. Pour in the milk last, once it's ready in the pan. Watch the level of liquid, add more if needed to bring the liquid just even to the top of the oats mixture.
6. Pop it in the oven for 30 minutes.
7. Done is done! Enjoy hot and cold, day after day.

I orginally found this recipe on coconutsandcardamom.com, but that website no longer exists.

Cellulite

Do you have cellulite? Me too, and we aren't alone. 90% of women develop it at some point in their lifetime wether they are naturally very thin or heavier set. Some men have it too, but it's much less common in them.

I am sure that you are hoping that I am going to give you some magic formula to get rid of cellulite. That would be wonderful, wouldn't it? But, I am not. I am just here to reassure you that you are beautiful, cellulite and all. And that if you ever want to be comfortable in your own skin, you better accept it with the cellulite that it has.

Why? Because 90% of us have it and it's not because of a certain exercise that we do or don't do. And it's not because of a certian way we eat or a certain thing we don't eat. It's just the way we are designed, and since God designed us that way, it must not be such a terrible thing!

Women are more prone to have cellulite because of how our connective tissues are laid out underneath our skin. Men's connective tissues lie parallel to each other, forming a tight wall that the underlying fat cells can't creep through. Ours, however, lie more in a honeycomb pattern or perpendicular to each other, which leaves space for the fat to push its way through, creating that nice dimpled effect on our thighs and buttocks. That's just the way it is.

Picture taken from http://www.drlenkravitz.com/Articles/cellulite.html

There are a few things that can make it worse. According to MedlinePlus: "Collagen fibers that connect fat to the skin may stretch, break down, or pull tight. This allows fat cells to bulge out." Being overweight, having a high percentage of body fat, having a poor diet, yo-yo dieting, dehydration, hormone changes and lack of physical activity can all make cellulite worse when it is already present.

So if you are already taking steps to lead a healthy lifestyle including eating lots of fruits and vegetables, eating lean meats and not overeating, exercising on a regular basis, drinking lots of water and getting adequate sleep then you are already doing all that you can to combat cullulite. If you haven't adopted all of those healthy habits yet, then that is where you should start. Those are the ways to minimize the appearance of cellulite. The only other thing that may help is to use a self tanner. Darker skin tends to show cellulite less than pale skin does.

For me, the best weapon against cellulite is strength training. Strength training has helped me to keep my body fat percentage low and has kept cellulite at bay. If I allow my bodyfat percentage to creep up, so does the cellulite. If you want help with developing a strength training routine to ward off or reduce cellulite, I can do that! And, no, I am not talking about spot reduction, because that doesn't work either. I am talking about a well-rounded, total body, weight training routine.

Creams, massages and other such things that promise to get rid of cellulite are a waste of money and time. They may bring a temporary reduction, but it won't last and they may be harmful to your health in other ways. Liposuction may actually make it worse, so there is no need to dream of being able to afford that either.

Make healthy choices on a daily basis and love the skin God has given you. If you are living the healthiest life you can live and you still have dimply thighs, then embrace it and don't worry about it. Remember, we all (almost) have them!

Confidence and joy are the most beautiful things a woman can "wear". Those things far outshine any cellulite that you may have!

Tender Chicken Nuggets

Everybody loves chicken nuggets, right? Everyone in my family does! But trying to cut out processed foods and sugar definitely cuts out store-bought chicken nuggets. I found a home-made replacement that we love! I have made these many times for many people (including kids of all ages) and they have always been very well received. If you want to get your kids away from eating fast food chicken nuggets, try these! My incredibly picky five year old nephew said, “These are the best chicken nuggets I’ve ever had!” Now, isn’t that an amazing compliment coming from a five year old? These are a much healthier version of your fried nugget. Only 200 calories for a serving of 6 nuggets and only 3 grams of fat! The best part: they are super easy to make and are ready in only 25 minutes!

I am including the recipe below because I have been making these nuggets for so many years that they have, apparently, been removed from the allrecipes.com site. I couldn't find it to link to!

Tender Chicken Nuggets (allrecipes.com)

Prep Time: 10 minutes
Cook Time: 15 Minutes
Servings: 3

Ingredients:

1/2 Cup Seasoned Bread Crumbs

2 Tbs. Grated Parmesan Cheese

1 Egg White

1 Pound Boneless Skinless Chicken Breasts, Cut into 1-inch Cubes

Directions: In a large re-sealable plastic bag, combine the bread crumbs and Parmesan cheese. In a shallow bowl, beat the egg white. Dip chicken pieces in egg white, then place in bag and shake to coat. Place in a 15-in. x 10-in. x 1 in. baking pan coated with nonstick cooking spray. Bake, uncovered, at 400 degrees F for 12-15 minutes or until chicken is no longer pink, turning once.