What are the steps required for you  to achieve your first wish?  What is a realistic time frame for you to accomplish these steps?  Can you achieve them alone or would asking others for help benefit you?

To help you develop a plan to fulfill your wish, make a wish ladder.  Do this by writing your wish at the top of a piece of paper.  Starting the bottom of the paper number and describe each step that is necessary in order for you achieve your wish.  Next to each step write a realistic time frame in which you will work to accomplish this step.  For example, you wish to have more energy in the afternoon.  You realize that your energy is low in the afternoon because you either do not eat a snack or if you do, you purchase a candy bar from the vending machine.  Your wish ladder may look something like this:

Wish: Increase my energy in the afternoon. (After achieving the first step, move onto the next step.  Some steps may be completed simultaneously.)  Scroll down to step #1 and then scroll up to see how you might accomplish this wish.

7. Each Monday, schedule 10 – 15 minutes during my work day to enjoy my snack by putting it on my computer calendar. (Try this for 1 additional week.)

6. Prepare my snack after cleaning up from dinner 5x each week.

5. Check in with how I am doing accomplishing each step.  Make any necessary adjustments.  (You may find that you would prefer to prepare your snack in the morning when you prepare your breakfast.)

4. Every Monday, schedule 10 – 15 minutes during my work day to enjoy my snack by putting it on my computer calendar.  (1 week, see if this works).

3. Three times each week, prepare my snack for the next day after cleaning up from dinner. (Try this for 1 week to see if it is doable or if I need to adjust when I prepare  my snack.)

2. Go grocery shopping for these foods every Tuesday after work. (complete in 1 week and continue to go shopping every week).

1. Make a list of snacks I can easily bring to work. (complete in 1 week)

If you’re stuck and are finding it challenging to figure out what steps to take to achieve your goal, think about discussing your wish with someone you trust and will support you.  He or she may be able to give you a different perspective or simply be a sounding board for you.  If you aren’t comfortable asking for guidance, try writing about your wish.  This can help you look at the situation from a different perspective.  Visualize the situation from a different angle and see if that helps you to develop a strategy to accomplish your wish.  If you meditate or practice yoga or deep breathing, think about your wish before your practice and then when your practice finishes focus again on the wish.  You may now be able to determine what steps are necessary to satisfy your wish.

Have fun creating your first wish ladder!

Now that you have your wish list your next step is to decide which wish or wishes you would like to achieve first.  In other words, prioritize your list.  After prioritizing your list brainstorm the steps you need to take to accomplish your wish.  Be creative and realistic when determining how you will accomplish your wish.

Inspiration to help you on your journey of optimizing your health and well-being: “I will strive to live in the present moment.  I will be grateful for my body and all it has to offer. I will realize where I am today rather than dwell in the future where I want to be because the journey of reaching my goals is the most important part of this experience. Achieving my goals is the result of making positive lifestyle changes that will become healthy habits with work, consistency and patience.  I understand that ’slip-ups’ are a natural part of life and I will strive to learn from these experiences.  I have the ability to optimize my health and well-being.”

Katie Jeffrey-Lunn, MS, RD, January 2010

I haven’t written in awhile due to the holiday season.  I can’t believe its already the end of January and this is my first post for the  new year.

I feel that the new year brings with it hope, numerous possibilities and a clean slate.  What do you hope to accomplish in 2010?  Do any of your goals involve health, nutrition or being more active?  If so, keep reading.  One of my goals is to continue to help motivate others to make small, achievable lifestyle changes in 2010 along with updating my blog once a week in 2010!

Let’s get started . . . . First, think about what you want or wish for but do not have right now.  I say wish because sometimes we are too afraid or nervous to write down a particular want when we feel it is inappropriate or asking too much or maybe you feel you don’t deserve it.  I feel that calling this your wish list  gives it a  positive feeling and gives you the courage to begin to take the steps necessary to achieve your wishes.
Your wish can be anything from running 2 miles without stopping to preparing at least 3 healthy, balanced meals each week at home to eating 1 fresh fruit each day to practicing yoga 2 mornings each week.  Notice I did not mention losing weight as a wish.  Losing weight is the RESULT of making positive lifestyle changes and should not be your wish.

So, go ahead and make your wish list by following these guidelines:

Your wishes:

• Must be specific and positively stated.  “I will eat 5 fruits and vegetables daily” verses “I will eat more fruits and vegetables daily.”
• Need to be important to you, the goal setter.  “I need to do this or I want to do this” are better than “I should do this.”
• Must be under your control.  Losing weight is NOT a goal; it is a result. Goals are the actions that you take to reach a result.  Set short-term goals (about 2 – 6 weeks long).  “I will eat until I am moderately full rather than overfull for 2 meals each day.”

Take some time to create your list.  Make each wish as specific as possible and achievable as well as something that YOU want.  In order to make your wish come true, the desire to achieve it has to come from YOU and not be the wish of someone else.

Have fun with this list.  It will give you something to strive for, look forward to and a great reason to wake up and start each day!

All the amazing stories of fast and massive weight loss don’t really interest me. How to lose weight fast is not the most important thing. The truth is that those who are at the highest risk of failure are the very ones to lose weight fast.

If I’m going to listen to somebody, I want to listen to those but maintained their perfect weight for a long time.There actually have been a lot of studies done about weight maintenance.

One report studied pre-existing data and discovered that less than one third of the people who lost weight were able to keep it off permanently.The wise thing to do would be to study what provided for that small number of people to keep their weight once they reached it. This is how it should be on every weight loss forum. One fact that was uncovered is that there was a higher percentage of people who worked out in the successful group.

The so-called “maintainers” were also more active and watched less television.The greatest differentiation between the two groups is that the successful group applied themselves more to self-evaluation.

The people who tracked their calories, their weight, their meals, and their body composition were more likely to keep from regaining their weight.

From these observations we can discern a few things that we need to do to keep the weight we lose off.

1. Increase your amount of daily activity including exercise.
2. After losing the fat, you need to try and with weights is part of your maintenance.
3. Be totally aware of what you are eating, the condition of your body, and what you’re doing.

Above all, don’t listen to those who have lost weight: listen to those who are able to keep that weight off for a long time.

For information about how to lose weight fast go to www.fatlossfactor.com.

The answer to last week’s puzzle?  Quaker Chewy Granola Bars – Chocolate Chip 

You were right on the money Jen.  You spend too much time reading labels!

Now on to this week’s topic.  Corn.  Corn is in everything.  Well, everything processed anyway.  And to top it all off, unless it says organic, it is probably genetically modified (GMO) corn.  I’m sure that there are good points to GMO corn, but since our country routinely uses us as guinea pigs, I plan to give it 20 years or so before I make a decision as to how safe it is.  (Remember how safe NutraSweet was supposed to be?  It was NutraSweet that started us down the path of allergies and food sensitivities, but that is another story for another day.)

So what are the names for corn?

List taken from http://www.cornallergens.com/list/corn-allergen-list.php

OK, to be fair, not everything on this list always contains corn because some of these things can be made in different ways.  But corn is cheap and these things are often made from corn.  I know some people with corn allergies, and they have a really hard time finding stuff to eat.  People with MSG allergies also have to avoid these things because corn is high in glutamates and when you process it, it breaks down into MSG.  Although some are worse than others, and they can get away with eating some of them.  They CAN eat whole corn  (because it is not processed), how ironic is that?

HAPPY NEW YEAR! Out with the old year. In with the new. In spite of whatever goals you fell short of meeting last year related to eating healthy, this week you’ve been given a chance to push the “reset” button and start all over in making better choices. What always excites me about the start of a new year is the brand new opportunities to do the “right” thing! In this post I will be sharing tips to help you do just that.

Whenever we set goals, it’s very important to put a plan of action into place that will serve as a roadmap to help us arrive at our desired destination. Since making your resolution to eat better this year, have you sat down and mapped out exactly what steps you plan to take in order to make that happen? Will you begin packing a healthy lunch for work instead of eating Cheetos and a Coke at lunch time? Will you be planning time in your schedule to cook healthy meals this year, instead of eating out, or ordering pizza? Perhaps your planning to create and follow a 30-day healthy menu plan to keep yourself on track. Whatever your plan might be, just make sure that you do have a plan. Without one your 2010 healthy eating goal will become an empty promise to yourself.

One thing that could help you stick to your plan is to remind yourself of all the reasons why you want to eat healthy. Sure, we want to make better food choices so we don’t create sickness and medical conditions for ourselves, but staying healthy is not only about our own individual lives. It’s also about parents staying in good health for their children’s sake, and children staying in good health for their parents, and the rest of their families sake. It’s about sticking around the planet for long enough to fulfill our God-given purpose for this life. When we are not well, it affects our loved ones, and threatens to stand in the way of our destiny to do well in this life. So determine your reasons and let them drive you in how you choose to treat your body this year. With every food choice you make this year, remember the “why” behind the choice.

TIPS TO HELP YOU MAKE GOOD CHOICES IN 2010

• Get an accountability partner who will let you know when you’re falling off the wagon.

• Read portions of a book or Google something about healthy eating at least once weekly. Spend 15-minutes or more reading about it, or watching videos just to keep it fresh in your mind. Discoveryhealth.com is a wonderful site that lists healthy cooking videos and recipes.

• Gradually include new healthy items on to your plate in place of the old ones.

• Satisfy your sweet tooth with fruit instead of candy or sugary desserts. It’s our responsibility to say NO to the unhealthy desires of our flesh. Our bodies should not be controlling our minds. It’s supposed to be the other way around. This morning I had to struggle with myself to make myself eat whole-grain oatmeal from the health food store as opposed to my mom’s Cheerio type cereal that contained almost NO fiber. It wasn’t easy, I had a taste for the less healthy choice, but since I was serious about staying well, that was one more decision I had to make to do the right thing. If you struggle, pray and draw divine strength to make decisions that will benefit, and not harm your body.

• Start to eat smaller portions. Avoid pigging out.

• Last, but absolutely not least. Make the food TASTE GOOD!! Healthy does not have to mean flavorless. If necessary take a healthy cooking class, find a healthy cooking DVD that will teach you the basics, and learn how to flavor food without depending on salt as the primary ingredient to bring the taste out in the food. I will share some information on how to do this in later posts, but for right now, the challenge to seek out that information is all yours.

My prayer in 2010 is for us all to successfully attain our goal of properly caring for the fearfully and wonderfully made bodies God has given us, and that we utilize our good health and energy to do things that will make a positive impact on the lives of others!

This is the time of year when people think about making changes.  I have made a lot of changes in the way we eat in the last 10 years.  Some by choice, some because the kids just can’t handle some foods.  I’ve talked about these before but never posted them, so here are my 3 steps to eating healthier.

1. Read every label of every thing you buy.

This is an easy thing to do, just read what you are eating.  If the label takes too long to read, then don’t buy it.  Doing this will cut out the things with the most additives, but mostly it just gets you in the habit of being aware of what you are actually eating.  This step should last at least a month.

2. Don’t buy anything that contains High Fructose Corn Syrup (HFCS) or Hydrogenated Oils.

This gives you a starting place.   It does not cut out every bad additive, but it will definitely reduce the additives in your diet.  Most prepared foods contain either HFCS or some kind of Hydrogenated Oil.   Sometimes all you have to do is change brands to get away from the HFCS or Hydrogenated Oils, but sometimes you have to learn to cook it yourself or do without.  This is a hard step and can take a long time to adjust to. 

3.  Don’t buy anything that contains any additive or preservative.

This step is a lot harder to define than the others, because it is almost impossible to get rid of all the additives and preservatives in our lives.    If you can reduce your additives and preservatives by 80%-90% you will be doing a great job.   The best way to complete this step is to focus on what you can eat and not on what you can’t.  You can eat any whole or fresh food.  The produce department just became your best friend.   The less processed foods, the better.

These are very broad steps, but they will help you reach a goal of eating a healthier diet based on whole foods.  Over the next few weeks, I will post more information about each step.  Look for healthy eating posts on Fridays.

6 Tips To Make Desserts Worth It

By Darya Pino at the Summer Tomato

Never trust anyone who doesn’t believe that dessert is an essential part of life.

There may be some small, joyless percentage of the population who can live indefinitely without sugar, but in my experience those who attempt it are kidding themselves and will inevitably fail.

Sugar is wonderful sometimes, and in general it is easier to find a way to live with it than without it.

But I’m not here to propagate any illusions either. The scientific literature makes it is pretty clear that all sugars, specifically sucrose (table sugar) and fructose (the sweet stuff in fruit and corn syrup), are the worst foods you can eat and should generally be considered toxic.

Sugars promote aging, weight gain and most chronic diseases. Sugar is also regarded as addictive by many in the field of obesity and weight loss.

So how should you deal with it?

Keeping desserts in perspective goes a long way to helping you make smart choices.

Keep these tips in mind to make sure the desserts you choose are worth it.

6 Tips To Optimize Your Dessert Choices

1. Make it formal Self-control is not the easiest thing to practice when dessert is involved. You probably know this from experience.

Make a rule for yourself to not eat dessert in an informal setting. That is, do not eat sweets between meals and always sit down and be fully present when you eat treats.

Resist the piles of cookies, brownies and candies set out around the house. If you do choose to eat one, do not make light of it. Sit down with a chair, table and napkin and enjoy every bite.

Try to wait until after a meal so you are eating for indulgence and not to satisfy your hunger–with dessert this is a losing battle (see tip #4).

2. Size matters Dessert has an obscene amount of calories. I know this is not fun to think about, but you should be aware that if you are eating something with sugar and fat there is an excellent chance you are putting down 50-100 calories PER BITE.

A single Godiva or See’s truffle runs at about 100 calories. A slice of Oreo cheesecake from The Cheesecake Factory has 600-800 calories. It is hard to overemphasize how huge this really is. If you eat a reasonably healthy diet, this is likely more calories than you consume in an entire meal.

When you do sit down and eat dessert, remember that you do not have to eat everything that is put in front of you. The first two bites are always the most satisfying. There is no need to test the hypothesis that the 12th bite doesn’t live up to them. 

Need more? Here is an article on how to curb your cravings.

3. Make an allowance You should keep tabs on how often you eat dessert, and 1 or 2 per week is a reasonable goal for someone looking to maintain their weight. Zero to one serving is best for someone trying to lose weight.

For most people, weekly allowances are easier to manage than daily or monthly allowances.

Rules likes this help you make smarter choices. Do you really want to waste your only treat this week on a cookie from a box or a cake from Costco?

If you are ever going to be a picky eater, dessert is the best place to turn up your nose.

4. Don’t treat yourself when hungry Sugar does not satisfy hunger. In fact, repeated sugar exposure creates spikes and dips in blood sugar that make you feel hungry again sooner than you should.

For this reason, sugary foods should never be substituted for real food and you should not rely on them to satisfy your hunger. Not only is this ineffective, it also makes it more likely you will overeat. Remember tips #1 and #2 and eat your small desserts after a real meal.

5. Eat healthy meals Having an overall healthy, balanced diet is another effective way to avoid dessert binges. If you already feel satisfied with what you have eaten, dessert will truly be a treat and not overcompensation for poor nutrition.

Healthy meals can also go far to prevent emotional eating, since they help create a feeling of fulfillment, comfort and satisfaction.

6. Stay on the bandwagon Slip-ups happen with dessert, and it is not the end of the world.

Remember point #2, that size matters.

Just as 5 bites of dessert is much, much better than 10 bites of dessert, one slip-up is better than 3-4 slip-ups. Don’t let one holiday uh-oh send you into a week of unbridled gluttony.

When it comes to sugar, less is always better. Avoid the temptation to throw in the towel.

Are your desserts worth it? Here is one to try…

Dark Chocolate Gluten Free Brownie Recipe

These brownies were outstanding slightly chilled. Intense, chocolaty and tender.
5      oz              Belgian dark chocolate (I used Trader Joe’s)
1/2  cup           butter — melted
2                         organic happy free-range eggs
1      cup           packed organic light brown sugar
1/2                   rounded cup almonds, processed into a fine meal
1/4  cup         brown rice flour
1/2  tsp           fine sea salt
1/4  tsp          baking soda
2      tsp          vanilla extract (or 1 teaspoon vanilla plus 2 teaspoons peppermint extract)
                        Optional:
1/2  cup        chopped pecans or walnuts, if desired
1/2  cup        extra semi-sweet chocolate chips for the top, if desired

1. Preheat the oven to 350 degrees F. Line an 8×8-inch square baking pan
with foil and lightly oil the bottom.

2. Using the microwave, melt the dark chocolate and butter in a large
(microwave safe) measuring cup. Stir together to combine. Set aside.

3. In a mixing bowl, beat the eggs on medium high till frothy. Add the brown sugar and beat until the mixture is smooth.

4. Add the melted chocolate mixture into the egg-sugar mixture a little at a time – incorporate it slowly- and beat well for a good minute. The chocolate will look smooth and glossy.

5. In a bowl, combine the dry ingredients: almond meal, rice flour, fine sea salt and baking soda; whisk together. Add the dry flour mix into the
chocolate mixture and beat well for a minute. Add the vanilla, beat another half a minute or so.

6. You now have your brownie batter.

7. If you are adding nuts, stir in the nuts by hand and spread the batter
into the prepared baking pan [this brownie batter is much thinner than any brownie mix batter I've tried- don't worry, it's going to be wonderful].
Shake the pan a little bit to even out the batter.

8. Layer the semi-sweet chips all over the top of the batter and press them
in slightly, if adding.

9. Bake in the center of a preheated 350 degree F oven for 33 to 35 minutes, or until the brownies are set. Don’t overcook. (Err on the side of gooey, if you must- that’s what I do; I find gluten-free brownies taste better slightly undercooked and soft in the middle than over-cooked and crumbly.)

10. Cool on a wire rack; and remove the brownies from the pan by gripping the foil edges. Chill before cutting. We saved out two squares, and wrapped the rest for freezing.

Recipe Source: glutenfreegoddess.blogspot.com
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Salmon is our fish of choice for Healthy Eating

Healthy Meals in 10-Minutes 

 How can you prepare healthy meals in a pinch?  If you’re the cook in your house, like I am in mine, then one of the foundational rules for getting a healthy meal on the table in 10 minutes or less is proper planning.

 My wife, Randee, likes to plan out the entire week in advance and I’m the guy that does all the prep work in the kitchen.

 The easy way to get started is to brainstorm six to eight menus you can choose from whenever the need arises. Having that many options allows you to avoid repetition and gives you the freedom to mix things up. When you’re planning menus, also think about how many different meals you can create using a limited number of ingredients; that way, you can prep several meals at the same time.

 Fish makes our menu list twice a week and Salmon is a must for us along with a daily vegetable salad which includes avocados.

 Once we’ve chosen our menus, shop and prep in advance. That means doing everything from grilling chicken to chopping up vegetables to boiling rice or pasta and baking a sweet potato.

 In some cases, you can completely finish the meal so it only requires reheating during your busy evenings. You can decide how much time you’ll have and which foods can be partially prepared and which can be completely prepared in advance and still last for as long as you need them.

 A glass or two of red wine can compliment any meal and it is much healthier than white wine.

 Happy Eating!

Just as the season changed to winter, so should your foods.

Food Fit does a wonderful job of highlighting which fruits to eat during the winter as well as a winter squash soup recipe to warm the body.

You may find this delicious winter soup by Epicurious to be a wonderful winter companion for keeping your body healthy and strong.

Written in 1999, Janet Charatan shared 5 key foods for winter which still stand true today.

Regardless of the season, take a moment to read my healthy eating tips which can provide you with a solid understanding on creating a healthy diet year-round.

Dr. Karen Spencer Dees, PhD
Holistic Board Certified
www.KarenSpencerDees.com

I had not one but two delicious, fabulous, mouth-watering Thanksgiving Day feasts.  Turkey, sweet potatoes, pumpkin pie, oh my!  And this is just the beginning.  As I look at the calendar, the next four weeks are full of holiday parties, dinners out, family gatherings, and other events that will be teeming with scrumptious spreads.  It’s no wonder that so many Americans struggle with weight gain over the holidays.

Despite the temptations that surround us, there are strategies we can implement to prevent weight gain while enjoying the festivities:

• Eat a healthy breakfast. Be sure to start your day off with a nutritious breakfast—preferably one that includes protein and whole grains (such as peanut butter on whole wheat toast) as well as some fruit and dairy.  Be sure to eat healthy snacks throughout the day.  The last thing you want to do is arrive at a party feeling famished and then eat everything in sight.

• Carefully select food choices.  Think about what you want to “spend” your calories on.  Skip the “ho-hum” dishes and enjoy your favorites, considering which ones are healthier and keeping portion sizes in mind.  You may opt to skip gravy and other high-calorie condiments.  Remember that old habits die hard.  Are you truly hungry enough for seconds, or are you heading back for more just because that’s what you usually do?

• Watch the liquid calories. Eggnog, hot chocolate, peppermint mochas—there are plenty of high-calorie drinks to savor.  Unfortunately, researchers have found that they don’t make our stomachs feel full.  If we consumed the same number of calories in the form of a food instead of a drink, our stomachs would feel more satisfied.  Think of sweetened drinks as an occasional treat and be mindful of how many calories they contain.  Also, be wary of alcoholic drinks.  Not only do they increase your caloric intake, but they can also make you feel more uninhibited and therefore more likely to overeat.

• Don’t linger near the food.  Where are your feet?  If they’re near the buffet or in the kitchen, step away!  You’ll be more likely to graze if you’re close to the food, so socialize away from it if possible.  At buffets, try to choose a smaller plate if one is available.

• Think vegetarian.  Many parties will include dishes for vegetarian friends and family members.  Fruit and veggie-based dishes tend to be healthier and may be good choices.  Even if they’re relatively high in calories, they usually have more nutritional value.  One strategy is to fill up on fruits and vegetables and take only small tastes of the other dishes.

• Make time for exercise. Schedule time for exercising in your calendar and stick with it.  A busier schedule makes it harder to find time to work out, but get in what you can, where you can, even if it’s for only 10 or 20 minutes. Get in extra steps when possible by taking the stairs instead of the elevator, parking far away from the entrance of a store, and taking a walk over your lunch hour.  Start a new family tradition by inviting everyone to join you for a walk before dinner.

• Focus on people, not food.  In your mind, emphasize that the holidays are about reconnecting with friends and family, not about eating.  Pace yourself, eat slowly, and revel in good conversation.  Make it a goal to learn more about a coworker or have a meaningful conversation with an acquaintance.  Share what’s going on with you, enjoy chatting, and most importantly, have a wonderful time.

Don’t be too hard on yourself.  Do the best you can to eat healthfully, sneak in some exercise, and make healthy choices.  Keep all good things in moderation and have yourself a very merry holiday season.

MAKING HOLIDAY FOODS HEALTHIER
Food preparation techniques that reduce calories, fat, and sodium go a long way to keeping you healthy during the holidays. Lighten up your favorite holiday foods and create new recipes with these 15 tips:

• Mash white potatoes with low-sodium, fat-free chicken broth instead of milk, butter, and salt.

• Roast vegetables, such as sweet potatoes, green beans, squash, and carrots to bring out their natural flavor.

• Prepare favorite dips with fat-free sour cream or yogurt.

• Mash cooked sweet potatoes with orange juice instead of butter.

• Skip one of the crusts on fruit pies; prepare a fruit crisp instead of pie.

• Use a gravy separator to skim the fat when making gravy.

• Make a low-fat cheese sauce for casseroles.

• Substitute heart-healthy canola oil for butter and margarine.

• Consider lean pork tenderloin for holiday meals instead of fattier or saltier meats.

• Use part-skim or fat-free cheeses to make dishes such as cheesecake or lasagna.

• Prepare bread pudding with fat-free egg nog instead of full-fat milk for extra flavor; add raisins or dried fruit for more fiber.

• Prepare just one striking dessert and offer fruit, such as chocolate-dipped whole strawberries, instead of cookies and candy.

• For a festive appetizer, mix equal amounts of fat-free salsa and low-fat cottage cheese; serve with homemade whole-wheat pita chips or cut-up vegetables.

• Make a black bean dip flavored with lime juice and cilantro instead of salt.

• Let your guests nibble on homemade trail mix made with whole-grain cereal, dry roasted peanuts, and dried cranberries instead of fatty chips or other high-fat appetizers.

Photo by Ashton Smith

Eat more, not less!

It always amazes me how a lot of people won’t eat certain foods. And I don’t mean they don’t like peas, or they’re cutting sugar out of their diet. I mean whole food groups. There are even people out there that LITERALLY DON’T LIKE CHEESE! Weirdoes.

I’m the opposite of most people. I love vegetables and I hate frozen pizzas and crap like that. But I know exactly what I adore and what I’m not keen on because I’ll try anything. A lot of people simply won’t.

It seems really weird to me that some people are unhappy with their weight or their skin, or complain that they have no energy, when all they have to do is change their diet slightly.

People really are mard-arses when it comes to food. What’s the worst that’s going to happen; your wickle sensitive taste-buds are going to taste something a teensy bit nasty? Oh you poor little thing.

You know what? Just because you didn’t used to like a certain food, that’s not necessarily the case for the rest of your life. You can try a new food, one that you don’t like the look of or haven’t eaten for twenty years, and discover that you like it.

If you feel like you really hate a particular food, it’s probably because last time you tried it:

It wasn’t cooked properly:

Perhaps it was undercooked or overcooked. Any food can be delicious if it’s cooked and served properly, and many foods are disgusting when over or under cooked. Overcooked vegetables that have been left to go cold are particularly revolting.

You had an immature palate:

Children’s taste buds are different to adults. Children instinctively spit out anything they find bitter. This is to protect them from poisons. Remember, the way your body functions comes from caveman times. Children are naturally attracted to sweet foods, because foods with natural sugars in are meant to be eaten. The plant puts the sugar in the food so that creatures will eat it and poop out the seeds.

Honey, which is just about the sweetest and most delicious substance in the natural world, is high-energy bee food. This shit is supposed to be eaten. As a cave-child you’re taking your chances with leaves, some of which may be very poisonous. So children’s palates are naturally inclined more towards sweet foods and away from anything that tastes bitter. Even if it doesn’t taste bitter to an adult.

If you’ve eaten, or worse still been forced to eat something as a child which you instinctively wanted to spit out, never touching it again is a natural reaction. But you’re not a kid any more. Recognise the emotional baggage for what it is and try again.

It was the wrong temperature:

If what should have been a crisp, steaming bright green floret of broccoli was a cold, sloppy slug-like blob on the side of your plate, it would have looked and tasted like a lump of snot. I don’t blame you for not eating it.

If you were forced to clear your plate then your cave-child self would have been freaking out. You would have been upset and resentful, and never want to eat that food again. I’m sure there are therapy groups in California for ‘food trauma’ and yes, I do feel for the child inside but you’re not seven any more, get over it.

Something grossed you out:

I used to like beans on toast as a kid. Then my little brother said something really gross about beans as I was eating them. I won’t inflict the same charming mental picture on fellow bean-lovers, but it was seriously gross. Upon seeing my reaction, he decided to open up his bean-filled mouth and chomp at me like the back end of a bin-lorry. He found it highly amusing for 30 seconds or so. I didn’t eat beans for nearly ten years after that. The feeling of disgust is there to protect you from bad food, poison and bacteria. It’s extremely effective, but can often be reversed in things that are genuinely not dirty or poisonous.

Someone told you it was gross:

My ex boyfriend was from one of those numpty families that mistrusts all foreigners on general principle. When they went on holiday they would insist on Proper Food, i.e. overcooked meat and potatoes. His Dad would not touch foreign food at all. He was particularly freaked out by sauces, which he referred to as ‘slop’.

His son, my boyfriend at the time was totally grossed out by my cooking! The sight of homemade soup, pasta sauce and curry made him almost retch. When I chopped carrots and chucked them into the soup-pot, he looked at me as though I were some kind of third-world savage. He wouldn’t even taste any of it. We lived together for six years, and he never once tasted any of my cooking.

He hadn’t grown up around home cooking, and was shocked when he realised that vegetables have a distinct smell when they are cooked. His extreme reactions were a direct result of his stupid, ignorant father and lazy cow of a Mother, who got their ideas about food from their own stupid, ignorant parents. The negative comments from his family were powerful enough to make him feel physically sick.

Looking on the bright side, if he continues to live on stuff from jars and packets, he’ll probably die of bowel cancer.*

*I’m not suggesting that I think people who don’t like sauce should get cancer. Just him.

If one of your parents detested peanut butter or the kids at school screamed and made silly noises when they smelled an egg sandwich, it’s going to put you off. It’s the caveman equivalent of saying ‘don’t eat the stripy caterpillars, they’re poisonous,”

If you haven’t eaten an egg sandwich since the girls in the first year screamed when they smelled one on a bus trip, think about it this way. Are you going to let some ignorant little snot-noses stand between you and perfect protein? No!

Sometimes it’s relatively simple to like a food you previously avoided. My fella Matt lived on microwave burgers, fry ups, ready made pizzas and other total shite when I first met him. He was totally gob smacked when he saw my trolley in the supermarket, full of fruit, veg, fish and brown rice. He eats like a horse and he’s always hungry. I was cooking all this strange stuff (fresh pasta, couscous, homemade curry, and pan-fried salmon) and he just tried everything. He put some broccoli in his mouth and discovered to his amazement that he liked the taste of it, because it wasn’t overcooked or cold.

Last reason – you’re just not much for it:

OK, maybe it just doesn’t set your taste buds on fire. Maybe you would genuinely prefer to chew on gravel than a handful of hazel nuts. If you really aren’t into certain, specific food e.g. sardines or pineapple, then it’s not going to kill you to ignore it the rest of your life. But at least give it a chance.

I’d just like to start off by saying to all of the vegans out there that I have a newfound respect for your way of eating- it’s hard!  It takes serious dedication and commitment and I salute you all.

I was reading Tina’s post today about getting back on track after a binge and her tips for it, particularly with the Holidays around the corner.  This led to people talking about splurging for the holidays and THAT led (Why is the sky blue?) to me thinking about how I approach my eating on any holiday.  According to the New York Times, people gain anywhere from 1-5 pounds during the Holiday season.  Now, one pound doesn’t seem like much (maybe one nasty stomach flu or bad Indian takeout), but it is also said that most people who put on weight do not end up taking it off.  So, for some people, it is a big deal.

I’ll confess that I have stopped weighing myself as part of my commitment to better my body image. I know that I can tell when I’ve gained weight by how my pants feel, but also by how I feel physically. At 5’9, one pound doesn’t make much a difference for me visually, but physically, I feel miserable because well, to gain one pound of fat you’d have to eat approximately 3500 more calories than you burn.  Yikes!

When I lost 80 pounds almost two years ago, I had to completely reframe the way that I think about eating.  In my house (My mom is Italian and my step-dad is Polish), cooking is paramount to family gatherings and my mom and step-dad are not calorie conscious in the least (remember this lasagna?).  Lard (yes, lard), bacon grease, cheese and butter are the key words in many of their favorite dishes.  Thanksgiving is no exception.  So, what’s a girl to do?  There are a number of ways that I deal with this:

1. ) Set aside ingredients before they get drenched in butter, grease,
maple syrup, etc.  i.e. plain baked sweet potato, squash, green beans,
etc.  I do this with most meals, anyway, so even in the midst of the
cooking chaos, my stepdad will just do this for me without me even
asking anymore.  Honestly, there are things I enjoy way more than the
unhealthy versions of these things that I would rather splurge on.

2.)  Pick a couple of my favorite things to enjoy in moderation before
the meal even starts(mom’s pumpkin praline cheesecake and gravy, for
example).  I can truly savor them because I’ve made smart choices elsewhere.

3.) Contribute to the meal by cooking healthy, nutrient rich foods that
everyone will enjoy

And THIS is the *key* to any holiday for me:

While I recognize that some things truly are seasonal and only available
during that particular holiday, I tell myself that the food will ALWAYS
be there.  While I probably won’t make pumpkin pie in July, if I REALLY
and truly want it, I can go the store, get the ingredients and make it.
Stuffing?  I can have that any time. Knowing in my mind that this is not
the only time that these things will be available truly helps me enjoy
them in moderation.  My mind isn’t going…”Must load up! Must load up!
You can’t have this until next Thanksgiving!”  It’s a mind trick in a
way-  But it’s true.  While I will indulge (you simply MUST and
Pumpkin Praline Cheesecake is my idea of heaven), I am not tempted to go
overboard and I can even decide that I will go with the better choice
(baked sweet potato instead of candied yams) without feeling like I am
missing something.

I’m really looking forward to this year.   We go and get our tree at a Christmas tree farm the weekend after Thanksgiving.  Nothing like laughing at your mom’s impeccably bad tree choices.  I love my mom, but she cannot pick out a decent Christmas tree to save her life.  One yearwe ended up with a tree with the top half bent at approx a 60 degree angle.  I kid you not.  It was a slightly tricky a complete and freakin’ nightmare/death defying stunt trying to get it tobalance in the tree stand!  Mom and step-dad go entirely overboard with the Christmas decorations.  You don’t think that’s possible? Come visit.

It is.  My step-dad collects snowmen and snowman themed tchotkes.  But that, my friends, is for another post.

And gosh, fine. I’ll admit. I love every cheesy bit of it.

It’s nice to be back blogging about some of my daily faves.

I had class all morning and we talked about weight management issues in primary care. It was a good review, and a few great points were made about healthy eating! We discussed eating disorders of all types, as well as strategies for weight loss and maintenance! I’ll share a few of the “pearls” from the lecture after I show you how I’m eating!

For breakfast I had a bowl of banana blended oats and red quinoa with almond milk and a sprinkle of pumpkin granola. The frozen blueberry stash is still going strong from when I picked them with a friend in July!! I knew I’d want them into the fall!

After class the rains poured in that cold, icky way. I heated up some vegan chili we had on hand. I topped it with some avocado.

Not beautiful, but delcious and filling!
Braeburn apple with Naturally More PB! Yummers.

 

I wanted to share a bit from today’s weight management lecture because I found it helpful for my own nutrition behaviors! For those of us who need to watch out for overeating, here are a few tips.

• Be careful about habitually eating at certain times of the day.
  I am in the habit of eating when I get home from a clinical rotation, even when I had a great lunch and maybe even a snack! It seems to help if I take a short walk after I get home instead of plopping on the couch. That eating is totally comfort and stress-related and not based on hunger whatsoever!
• The colder the room, the more people overeat. (I feel like this happens every winter, anyone else? )
• Dopamine, a neurotransmitter that makes us feel warm and fuzzy, is released when we eat delicious foods. Overweight and obese people become tolerant to dopamine so that they need to eat more to attain the same level of dopamine stimulation. A vicious cycle begins.
• The sleep-weight connection is legitimate. Even partial sleep deprivation changes hunger-regulating hormones and makes us crave more calorie dense/sugary foods. Get 8 hours a night!
• Use a smaller spoon! A study was published in Psychological Science in which bowls of M&Ms were left in the lobby of an apartment building with an “Eat your fill” sign. A mean of 66% more M&Ms were consumed when a larger spoon was placed in the bowl than when a smaller spoon was used!

I hope those were informative, and perhaps you can relate to some of the points! I just loved the spoon study!

Have a great day – stay warm and be well!

Australian television star Lola Berry, who we met over the summer in front of Babycakes, has recently aired her New York City footage including her trip to Babycakes and other NYC eateries. Lola focuses on healthy eating habits, reaching out to people all over the globe. Take a look at episode two from season three below:

-Caitlin

It’s unlikely that being a cookie monster fits in with anyone’s definition of being fabuless, or even fabulous. Except for the fact that cookies are cheap, as are most sugary, fatty foods, there’s nothing stylish or helpful/healthful about have an addiction to sweets (something I know from personal experience). Really, you might as well spackle cellulite to your thighs and call it a day.

Or maybe there IS a way to indulge without worry! Impossible, you say? Not according to MSN Health & Fitness, which consulted a guru from Self magazine about how bad certain guilty pleasures really are.

My favorite question came from a woman who apparently ate a whooole bunch of cookies instead of dinner. (Been there!)


So how bad is a cookie dinner? Apparently not so bad, according to Janis Jibrin, R.D. who says:

“If your diet is usually healthy and balanced, then you could swing a cookie dinner once a week”

Hurrah!

And by “balanced,” Jibrin means the obvious, eating low sugar, low fat and low salt most of the time, focusing on fruits, vegetables, and high fiber foods and lean protein.

The health expert admonishes against eating a whole box of cookies (mmhmm) She also suggests a glass of milk for calcium (duh, who downs a half-box of cookies without milk??)



Jibrin also warns:

“…keep in mind that cookies are a nutritional zero, so you may feel satisfied in the short term but famished soon after—in which case… [try] a low-calorie, filling snack such as a cup of lentil soup or carrots with about 1/3 cup of hummus… [to fill you up]“

I like that plan, but who keeps lentil soup, carrots and hummus around the house on a regular basis? Now cookies – that’s a grocery staple!

And if you feel guilt after gorging – don’t starve yourself the next day. Just remember to eat healthily to make up for it, because not eating can set you up for overeating later.

Man, this post is making me hungry. I may sneak off for a cookie lunch.

Cienpies Design & Communication/Dreamstime.com
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One healthy eating tip is to learn about different food colors.

Healthy Eating Tips

Healthy Eating Tip 1: More colors means more nutrition

The first healthy eating tip is to serve lots of different colors at meals. Think how happy a rainbow makes everyone feel.
It’s easy to see how a variety of colored foods is more appetizing. The more colors used in meals, the better chance of meeting all daily nutrition needs too.

Healthy Eating Tips 2: Color nutrition content

The second healthy eating tip is to know what healthy substances are in the food colors.

* Cartenoids and vitamin A are found in red, yellow and orange fruits and vegetables. This includes carrots, tomatoes, papaya, apricots, peaches, etc. and help control high blood pressure and circulation.

* Vitamin E is found in green leafy vegetables, vegetable oils, grains, nuts and seeds and neutralizes free radicals.

* Flavanoids and poly phenols are found in red/purple produce such as radish, purple grapes, pomegranates and cranberries and are antioxidants.

* Lycopene is found in tomatoes and watermelon. They are antioxidant and possible sunburn prevention.
*
* Folic acid is found in whole grains and breads for a healthy nervous system.

* Beta glucans are in mushrooms, garlic and Jerusalem artichoke for a healthy immune system.

Additional articles on alternative health

Rejuvenate Naturally dedicated as a natural health site for H1N1

Healthy Eating Tips 3: Meaning of colors

Colors affect moods. Think about a pink rose and a smile happens. Think about red peppers and it kind of excites the senses. Not only are more colors on the plate appetizing and nutritional, but there is an emotional element as well.

* Purple: uplifting, calming and encourages creativity.
* Red: encourages confidence.
* Green: relaxing, alleviates depression and renews.
* Black: mysterious and inconspicuous.
* White: purifying and brings mental clarity.
* Orange: stimulates activity and appetite.
* Blue: calm and improve intuition.
* Yellow: encourages communication.
* Brown: connectedness with the earth.

Learn benefits of different colored foods to make meals more appetizing. The more colors and the deeper the color, the healthier a meal is so include these healthy eating tips for meal planning.

Rejuvenate naturally with color.

Author: Certified National Product Specialist trained to recommend natural health products.

Disclaimer: Author receives no compensation for recommendations.

Information only: Article is for information purposes only and isn’t intended as replacement for medical attention.

Healthy eating tips: Food colors copyright 2009 by Rejuvenate Naturally and natural health site for H1N1

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