Wellness

A Great Rachael Ray Article About Portion Control - 7.12.2011

http://blog.rachaelray.com/index.php/2010/01/13/how-to-lose-five-pounds-no-lemonade-fast-or-cabbage-soup-required/

How to Lose Five Pounds - No Lemonade Fast or Cabbage Soup RequiredPosted by Plan B Mom on January 13, 2010 | 233 Comments

Ok, so I am one of the masses who, with the dawn of each New Year, decides to try and lose a few pounds. Although I consider myself a healthy person - I exercise regularly and intellectually know the right way to eat, I have noticed pounds slowly creeping on. It is imperceptible to most except me, as I struggle to button my favorite jeans and shy away from tucking shirts in.  Not good.

I have fallen prey to pretty much every diet out there - of course without lasting results as here I am still trying to lose those five pounds. In high school I dabbled in some some dreadful diet where you ate something like nothing but lettuce on day one, canned tuna on day 2, and canned beets on day 3 (I haven’t been able to look at a canned beet since). In college I did go down the Weight Watchers road, which is one of the smartest ways to go, yet had a hard time balancing all of the fruits and veggies with my beer and pizza consumption (my will power was at a low point at that time).

In my 20’s I experimented with the Cabbage Soup Diet, where you could eat an unlimited amount of a cabbage, tomato and onion soup, combined with, mysteriously, a giant steak on day four. I didn’t make it past day two and a half when my co-workers forced me to walk down to the newspaper stand and buy a pack of peanut M&Ms. And I have had a tough time with tomato based soups since. Then in my 30’s I decided if Beyonce could do it, I could too and tried out the Lemonade Fast diet where you exist on warm water mixed with a lemon juice, maple syrup, cayenne pepper concoction. Yes, the pounds fell off, but I was living in some alternate fugue state and went to bed every night by 7pm for 4 days. Oh, and the weight of course came racing back.

I also tried a gluten-free stint (no, I don’t have a gluten allergy - don’t ask). Then just last year I bought out my local grocery store’s supply of green algae powders - I decided I could look like Gwyneth Paltrow too if I followed her recommendation of various green smoothies and raw foods (gag). This was another short-lived experiment. Oh, and I forgot about my multiple trips to carb-free South Beach (wow, this diet catalog experiment is enlightening - and embarrassing).

So what is my take away from all of these failed attempts at diets? Don’t diet. I have realized I don’t do well on diets and I don’t like someone else telling me what to eat. I need to eat foods that are non-processed and as close to their natural state as possible. And my latest conclusion? It’s the calories, stupid (thanks James Carville).   So join me and just say no to diets and hello to healthy eating and portion control. To lose five pounds, the average person needs to cut 500 calories from their diet each day, which will allow you to lose about a pound a week. Here are some easy ways to do it:

Measure your portions. While I am a healthy eater, I wasn’t paying any attention to my portions. Another helping of rice at dinner? Sure, thanks. No clue that a recommended serving was 1/2 cup (120 calories). I was easily eating three times that. If you want to have seconds, opt for veggies or salad. A good rule of thumb when serving yourself a meal is that one half of the plate should be veggies, one fourth protein, one fourth starch. Measure while cooking too. I was extremely heavy handed with the olive oil when roasting veggies, for example. Had I measured the amount of oil I was using, I bet it could be up to 1/4 cup (475 calories) or more when I could have gotten by with half that amount.

Sit down to eat meals and snacks. I was of the school that if you are standing up and eating, the calories don’t count. No such luck. I don’t think your body or mind registers the food either if you don’t sit down and really enjoy it. Plus, if you sit down and put the six cookies on a plate that you would stand up and eat in front of the fridge, it’s a reality check.

Stop eating your kids’ leftovers. A quarter of a grilled cheese here, leftover mac and cheese there - it all adds up. A lot. And it doesn’t taste that good.

Keep a food log and take advantage of online calorie counters. I like www.the caloriecounter.com which is a free website that is a comprehensive database of all foods. I use an iPhone free app called Lose It! where I log food and exercise each day to track where I am for the day based on a set amount of calories to lose a pound per week.

Bump up your exercise to create a calorie deficit. For example, just an extra 30 minutes of walking burns another 120 calories.

Easy food substitutions (to reduce calories) that have worked for me:

• Drink your coffee black and save as much as 75 calories per coffee cup from dropping cream and sugar
• Ditch the mayo (100 calories per tablespoon) on your lunchtime sandwich for light mayo (50 calories per tablespoon), fat free mayo (11 calories per tablespoon) or mustard (20 calories per tablespoon)  and save up to 90 calories. Take the top piece of bread off the sandwich and save another 70 calories.
• You can still have chips but make them baked (56 calories for ten) vs. regular fried (120 calories).
• Choose the right salad dressing. Ranch dressing is 148 calories for 2 tablespoons while a fat free Italian has 14 calories for the same serving size. A squeeze of fresh lemon with the tiniest drizzle of olive oi is a delicious option.

So I will keep plugging away and continue to be vigilant with my portion control. I will eat a cookie if I want, yet I will probably have to skip the roll at dinner. I lost a pound last week - so far so good……

Set Up Your Own Home Gym - 7.12.2011

This is a great article that I read on www.betterhomesandgardens.com.  The article actually tells you how much square footage you'll need to certain pieces of equipment.  I hope you find it as helpful as I have:  http://www.bhg.com/health-family/fitness/set-up-your-own-home-gym/#page=1

No More Chocolate Milk in LA Schools - 6.15.2011

Jamie Oliver has been trying to make our schools healthy one school at a time and it looks like his mission and efforts are paying off.  Read the article below to find out more.

http://www.latimes.com/news/local/la-me-lausd-milk-20110615,0,4882897.story

SUMMER RECIPES - 5.29.2011

This is taken from the website below.  Please check it out! Please also follow the bloggers who posted the recipes for this article.  They're pretty awesome!

http://blog.integrativenutrition.com/2011/05/100-recipes-for-a-healthy-summer-2

100 Recipes for a Healthy Summer

Posted on May 25, 2011 by Integrative Nutrition

Summer is finally here! It’s time for BBQ’s and outdoor dinner parties with friends and family. We want to make it easy for you to make healthy dishes for your family, but still enjoy the cooking activities that define summer. We collected a list of 100 healthy recipes for you to enjoy all summer long!

Appetizers

1. Pizza Caramel by Nourish Nutrition
2. Artichoke Pesto Stuffed Tomato by Making Good Choices
3. Vegan Spring Rolls with Mango Ginger Dipping Sauce by Wholesome Kid Food
4. Easy Hummus by Andrea Beaman
5. Mango Salsa by Terry Walters
6. Spicy Slaw by Elana’s Pantry
7. Peaceful Parsley & Pistachio Pesto by Peacocks and Moonshine
8. Creamy Curry Sauce with Summer Veggies by Collective Nutrition
9. Sesame and Thyme Pancakes by Wholepromise
10. Asparagus Sundried Tomato and Goats Cheese Pizza on Spelt by Wholepromise

Soups

11.  Roasted Tomato Soup by Love, Life and Lollipops
12.  Farmstand Gazpacho by Eat, Live, Run
13.  Really Easy Spice Pumpkin Soup filled with Beta-Carotene by Scott Mathias
14.  Summer Herb Soup by Kath Eats Real Food
15.  Cold Beet and Fennel Soup by Clean and Delicious
16.  Easy Asparagus Soup with Seasoned Dill Yogurt by Cook me Healthy 

Salads

17.  Quinoa Summer Salad by Alicia Somma
18.  Raw-Vegan Som Tum by Tina Leigh
19.  Radish, Celery and Apple Salad by Seven Spoons
20.  Roast Chili Butternut and Fig Salad by Me Organic
21.  Watermelon, Feta and Tomato Salad by Lemons and Loafers
22.  Refreshing Chopped Salad by Miligirl Wellness
23.  Jicama Salad by Raw, Radiant Health
24.  Quinoa Salad for all seasons by Chronic Wellness Coaching
25.  Orzo Super Salad by 101 Cookbooks
26.  Quinoa and Black Bean Salad with Apricot Lime Vinaigrette by Terry Walters
27.  Southern Style Cobb Salad by Find Your Balance Health
28.  Rustic Pesto Potato Salad by Clean and Delicious
29.  Pumpkin Seed Salad by Feed Your Life
30.  Delicious Life Beet and Walnut Salad by Live a Delicious Life
31.  Crunch Salad by Live a Delicious Life 
32.  Ribboned Asparagus Salad with Lemon by Smitten Kitchen
33.  Radish, Asparagus and Mint Salad by Coloring the City
34.  Fresh Corn, Tomato, Avocado and Black Bean Salad by Whole Nutrition
35.  Black Lentil and Quinoa Salad with Citrus Dressing by Infinite You
36.  Green Light Salad by My Healthy Vision
37.  Spicy Curry Kale Salad by Natalie Duhamel
38.  Curried Cauliflower Quinoa Salad by Maureen O’Neal
39.  Roasted Butternut Squash and Wheat Berry Salad with Goat Cheese by Cook me Healthy
40.  Spinach Salad with Mango and Avocado by Linda Poynter
41.  Raw Kale & Beet Salad by Beth’s Botanical Scents

Refreshments

42.  Watermelon Aguas Fresca by Elana’s Pantry
43.  Summertime Blueberry Coconut Smoothie by Frank Giglio
44.  My Green Smoothie by Muscle Chick
45.  Watermelon Lemonade by Smitten Kitchen
46.  Pineapple Ginger Cooler by Maureen O’Neal
47.  Peachy Green Smoothie by Natalie Duhamel
48.  Super Simple Strawberry (Shh, and Spinach) Smoothie by The Nourished Life

Breakfast

49.  Veggie Frittata by Frank Giglio
50.  Sweet Corn Pancakes by Smitten Kitchen  
51.  Japanese Style Breakfast by Integrative Nutrition
52.  Coconut Spelt Pancakes by Wholepromise
53.  Homemade Granola by The Sublet Kitchen
54.  Buckwheat Banana-Walnut Pancakes by Cook Me Healthy
55.  Breakfast Casserole by Integrative Nutrition

Dinner

56.  Sautéed Chicken with Caramelized Onion-Tomato Relish by Cook me Healthy
57.  Mixed Green Salad with Tilapia and Clementine’s by a Hint of Greens 
58.  Coconut breaded Mahi-Mahi Tacos with Mango Salsa by Coloring the City
59.  Grilled Salmon Paprika by Elana’s Pantry
60.  Spiced Turkey Burgers with Green Olives and Feta by Pinch My Salt
61.  Sesame Chicken and Orange Salad by Wholepromise
62.  Sweet and Hot Chicken with Eggplant and Mushrooms by Destiny Kelley
63.  Quinoa and Spinach Burgers by Winspiration Wellness

Vegetarian Dinner 

64.  Thai Coconut Stir Fry by Selkis Whole Foods
65.  Bean Burgers by Kath Eats Real Food
66.  Pasta with Green Beans and Cannelloni Beans by Mary Curran
67.  Cashew and Ginger Stir-fry by Laurel Staples
68.  Sweet Potato Burgers by Making Good Choices
69.  Bean Stir Fry by Making Good Choices
70.  Spicy-Sweet Arugula Sautee by Pure Potential Wellness
71.  Spring Panzanella by 101 Cookbooks
72.  Peanut Soba Noodle Bowls by Eat, Live, Run
73.  TLT Sandwiches by 101 Cookbooks
74.  Gluten Free Veggie Burger by Whole Health Designs
75.  Vegan Pot Pie by Curvy Gals
76.  Brussels Sprout Pizza by Simply Seeking Life
77.  Avocado Pesto Pasta by Landry Fuller
78.  Rice Soba Noodles with Tea Spice Veggies by I Wanna Cookie
79.  Quinoa Grilled Vegetable Salad by Monica Delgado Chaffee

Side Dish

80.  Grilled Summer Vegetables by Your Wellness Tree
81.  Spicy Jicama "Fries" by 2Good2beRaw 
82.  Summer Squash Saute by Integrative Nutrition
83.  Sautéed Summer Squash, Cherry Tomatoes, Fresh Basil by Andrea Beaman
84.  Vegan Stuffed Red Peppers by Becky’s Kitchen
85.  Sweet and Spicy Kale Chips by Get Healthy with Lindsay
86.  Spicy Asian Cabbage Slaw by Chef in my own mind

Dessert

87.  Detox Blonde Macaroons by Healthy Hoggin
88.  Rawberry Rhubarb Pie by Me Amoeba
89.  Banana Peanut Butter “Ice Cream” by Lemons and Loafers
90.  Healthy Jell-O by Becoming Raw
91.  Healthy Popsicle by Becoming Raw
92.  Ricotta Millet Pudding by Lottie and Doof
93.  Blackberry, Honey and Yogurt Pops by Lottie and Doof
94.  Strawberry Rhubarb Crisp by Clean and Delicious
95.  Strawberry Mango sorbet Popsicles by Live a Delicious Life
96.  Coconut Pudding by Edna Michaeli
97.  Awesome Raw Coconut-Almond Fudge by Aamina Barbara Arnoth
98.  Heather’s Maple Squash Muffins by I Wanna Cookie
99.  Coconut Cherry Chia Bomb by Maureen O’Neal
100. Tropical Mango Banana Sherbert by Delicious Nutrition
 Need more summer recipe inspiration? Check out these recipes from IIN!

ANTI-INFLAMMATORY DIET - 5.13.2011

Please go to this blog site to read the comments of the below article.  It is very enlightening. 

http://blog.integrativenutrition.com/2011/05/how-anti-inflammatory-diets-help-end-chronic-pain

How Anti-inflammatory Diets Help End Chronic Pain

Posted on May 12, 2011 by Integrative Nutrition

Anti-inflammatory diets are getting the attention of many people with the promise of reducing weight, chronic pain and symptoms associated with cancer and arthritis. By cutting back on processed foods, sugar, milk and gluten, inflammation and pain are reduced and sometimes eliminated completely.  If you suffer from chronic pain and other symptoms, it seems that making some revisions to your diet could be a good option for a path to wellness.
However, anti-inflammatory diets like the Mediterranean Diet and The Zone are being scrutinized by certain people in the health community for not being as effective as they suggest. Lisa Cimperman a dietitian at University Hospitals in Cleveland was quoted on NPR: "We are not at the point yet that we can say that diet directly modifies the inflammatory process.”
Integrative Nutrition guest speakers, Dr. Mark Hyman, Dr. Andrew Weil and Dr. Barry Sears all agree that diet directly affects the symptoms caused by inflammation in the body. Their work is to help people reduce the causes of inflammation by making dietary and lifestyle changes.

“Hidden inflammation run amok is at the root of all chronic illness: heart disease, obesity, diabetes, dementia, depression, cancer and even autism.”-Dr. Mark Hyman, UltraWellness: Inflammation & Immune Balance

Dr. Hyman gives seven ways to avoid inflammation that do not include anti-inflammatory drugs. His recommendations? Eat whole foods and healthy fats, exercise, and meditation, to name a few.
While the science community says the verdict is still out on the effects of anti-inflammatory diet on chronic illness, we can state, with the utmost confidence, food affects everything.
Have you greatly reduced or cured a chronic illness through dietary changes?
We would love to hear your “body of evidence” in the comments.

Add Comment » Related Content: anti-inflammation, Anti-inflammatory diets, chronic illness, chronic pain, Integrative Nutrition, Mediterranean Diet, Nutrition News, the zone

9 MORE"HEALTHY" FOODS TO SKIP - 5.02.2011

Link: http://blog.foodnetwork.com/healthyeats/2011/04/26/9-more-healthy-foods-to-skip/?nl=EATS_042711_P2_Skip

A HEALTHIER WAY TO MICROWAVE POPCORN - 4.28.2011

Catamount Microwave Popcorn Popper (2.5 quarts) 

Economical and healthy alternative to those greasy microwave bags.

Overview:

Our Microwave Popcorn Popper is the tasty, economical, and healthy alternative to those greasy and expensive microwavable popcorn bags.

With Catamount's Microwave Popcorn Popper, making healthy and delicious popcorn is simple. Pour your kernels of choice into the 2.5 quart container, place your desired amount of butter in the silicone melting lid, and microwave for 2 minutes and 45 seconds. As the butter melts, it will drip through the lid and evenly coat the kernels as they pop.

The Microwave Popcorn Popper is made from borosilicate (laboratory glass) and is dishwasher safe. The large glass handle becomes warm, but not hot, for easy transfer to bowls. 

This item can be found at: VAT19.com

COLOR YOUR PLATE HEALTHY - 4.26.2011

Color Your Plate Healthy

Posted on March 18, 2011 by Integrative Nutrition

How are you doing with your New Year’s resolution?

Every year millions of Americans make resolutions on January 1st. Many of them have something to do with improving health and wellness. But by February 1st a majority of those resolutions have gone right out the window.

Since 1980 the American Dietetic Associate has been providing a gentle springtime reminder by celebrating National Nutrition Month in March. Each year there is a theme to help us eat better and be healthier. This year’s theme is “Eat Right with Color.”

So how does it work?

Think back to your last meal. How many colors were on your plate? If you answered 4 or 5, then congrats! You are eating right with color.

If you answered 1 or 2, then let’s talk:

Mother Nature has a habit of putting lots of healthy vitamins and minerals into foods that grow in the dirt, but did you know she took the trouble to color-code them for our convenience?

• green foods contain antioxidants and nutrients that promote healthy vision
• orange and deep yellow foods also help promote healthy vision, plus they contain vitamins that boost your immune system
• purple and blue foods contain antioxidants that provide anti-aging benefits, plus they help with memory, and urinary tract health
• red foods are good for heart health, vision, and your immune system
• some white, tan, and brown foods have nutrients that promote heart health
• bonus: each of these colors also help reduce your risk of cancer!

Of course, these aren’t the only benefits to eating a more colorful, plant-based diet. These kinds of foods also provide a good source of fiber, a boost in mental function, and tons of other feel-good perks.

So load up those plates with color and let’s celebrate good nutrition all year long!

How are you going to eat more colors this month?

This article can be found at the following website: http://blog.integrativenutrition.com/category/nutrition-news

LIFESTYLE CHANGE - 4.25.2011 

There is a wonderful article that I stumbled upon while reading a friends website.  It's definitely something that you want to check out if you're looking for a way to make a lifestyle change and stick with it.  I'd love to hear your thoughts on the article.

http://yourbellalife.com/healthy-living/your-lifestyle-resolution/