Archive for Diet – Page 4

Don’t Gain it Back

05/03/13 Monika Comments (0)

We have all seen many celebrities have problems with their weight – needing to stay in the greatest of shape and then just not being able to sustain it. Right before our eyes, on public display, they bare their souls about their struggles.  Many of us can identify and try as we might, this challenge becomes more and more daunting and difficult to conquer.

Here are five tips on how you can get it and keep it off.  Being able to wear your wardrobe easily – year after year. Let’s get you back into your Skinny Jeans and keep you there. Talk about true freedom!

Tip #1: Stay connected to the qualified professional who helped you lose the weight in the first place. It’s so important to have a strategy and surround yourself with the people who helped you become successful before. Let me be honest – it’s hard to sustain your good eating, exercise, and self care habits on your own. It just is!

We are constantly exposed to triggers in our environment that easily take us off track and distract us from taking care of ourselves. It’s important to have someone who can help you stay empowered, inspired, and successful for the long run.

Tip #2: Take things OFF your plate. This is especially true for you women reading or hearing this today. We women tend to overdo things and we feel virtuous and seemingly “guilt-free” by saying YES to everything and everyone. I encourage you to stop this habit as soon as possible. I have found the most successful people in my programs are those focused more on their wants and needs first, before focusing on what everyone else wants and needs – either in their personal or professional lives.

What happens is that when you are taking care of yourself, a miracle happens. Everyone else seems to be doing just fine and maybe even getting healthier as well. As you start to take better care of yourself, those close to you actually become inspired and start doing the same. Now there’s no guarantee this will happen; however, surprisingly, I see this happen a lot. So stop doing for everyone else, fixing everyone else’s problems, and start focusing on you. You owe it to yourself. Unless you are dealing with young children or elderly parents, everyone else can take care of themselves more than you think they can. Believe me, I see this happen everyday.

Tip #3: Make sure you reward yourself with things other than food or alcohol.  There are so many other, non-caloric, ways to give yourself a gift of appreciation for a job well done, or for something you’ve accomplished, a massage, a new scarf, a new belt, new piece of jewelry, going for a walk on the beach, a concert, a belly dancing class-why not?

I just started ballroom dancing myself, again (I tried it a couple of years ago). Even though I’d always taken dance classes most of my life, ballet, modern, jazz, and most recently hip-hop, which I loved (and didn’t think I would).  I thought I’d add some “new steps” to my repertoire. You know, learning a new activity is not only good for your waistline, but also for your mind and your confidence. So go ahead, give yourself a healthy reward. It’ll be satisfying in so many more ways than eating a bag of M&M’s.

Tip #4: Eat real, whole, and fresh foods as much as possible. They are loaded with the stuff you need and won’t leave you starving or feeling deprived because they are providing the nutrients you need to stay slim and healthy. I have never been a big fan of packaged, processed, or altered foods. There is not much to these bagged, boxed, and artificial foods, which I sometimes refer to as just “good tasting cardboard”, with the “good tasting” component being questionable of course.

The closer a food is to its natural state or as I always say, “closer to mother nature,” the better it is for you. You can’t derive much fuel for your mind and body from empty calories. Even if a whole food appears to have more calories like a sirloin steak, in comparison to a box of crackers you will always be further ahead with the real food versus the packaged one.

Consider staying away from packaged “diet foods” as eating these types of foods actually prevents you from learning how to cook healthy foods.  Often these pre-packaged foods are loaded with sodium and other additives. So think healthy, not necessarily quick fix.

Tip #5: Move. You need to move. There’s no getting around this. Find something that doesn’t feel like work but is loads of fun. As I just did with the ballroom dancing. Yes, that’s right – exercise can be fun (just like eating well can also be fun). Make a point of doing something everyday, even if just for 10 minutes.

You need to make this a habit. It’s good for your brain to help with stress reduction by taking a simple break in your day. Have things around that trigger you to move like the weights or pictures of you doing yoga. That is what I have on my Vision Board, which I get to look at every day. I also have a recumbent bike, free weights, ball and bands at home, and a beautiful neighborhood to take walks in if I choose to. Don’t just plan to go to the gym someday, take the first step and then stick with it. And also mix it up a bit. Don’t always do the same thing everyday. Try something new, so you can work different muscle groups and keep it interesting.

These are the tips that will keep you from heading down the same path that some famous people have gone down. Do these and you will always be in great shape-mind, body, and spirit!

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Cleanse with Friends

05/01/13 Monika Comments (0)

Yes, it’s spring cleaning time – inside and out!  Just as everything in the universe freshens and lightens up – we, too can do the same!  When the seasons change it’s a perfect time to detoxify especially during spring or fall.  Giving our body a rest ensures that we will have more energy, better looking skin and remove any feelings of sluggishness or lethargy.  I call this article Cleanse with Friends – simply because it can often be easier to do this with a friend or spouse.

Let’s talk a little about the process…   

Three Steps to Detox
Detoxification regimens generally start with the liver, the body’s major detoxification organ. When the liver is working efficiently and effectively, other organs often follow suit. Once the detox process begins, digestion, brain function and other physiological processes also tend to work better.

The actual detoxification process is typically broken into three stages, varying in duration depending on the individual. The stages include:

1) The Elimination
The elimination process is the first step, and can begin if a person is relatively healthy and free of any serious chronic health conditions such as cancer, colitis, diabetes or heart disease. The elimination phase rids your diet of any potential food allergens such as wheat, dairy, soy.  We also will take coffee and other caffeinated beverages out of your diet for the period of the cleansing.

2) The Intensive
The intensive stage of this process comprises at least three days of drinking an alkaline or vegetable broth, eating non starchy steamed vegetables and also drinking a Detoxifying Formula which contains a powerful antioxidant called Glutathione. These alkalizing foods reduce acidity and inflammation. If you find yourself becoming hungry during this stage, nuts and seeds — such as almonds, sunflower and pumpkin seeds will be added to your program.  These additions are also alkalizing and usually non allergenic.

3) The Experimental
The experimental phase slowly reintroduces foods into your diet to see if they are tolerated. During a detoxification program, you may find yourself becoming more sensitive to certain foods. If a new food is introduced and if it triggers a reaction, it will once again be eliminated from the diet and added one or two weeks later to verify a food sensitivity or allergy. You often become more aware of the foods that are best for you and your behavioral addictions to certain foods during this period. This is the longest phase and often requires additional emotional support and education.

Eliminating the Toxins

Every person’s detoxification process is quite unique. Diet and the possible addition of antioxidants is only part of a mind and body detoxification. We often require to not only detoxify our bodies but also our minds from past behaviors that no longer serve us and may be very toxic.  An example would be such as remembering a bad childhood – where we get caught in never ending re-hashing of all the bad things that happened.  We forget the existence of even an ounce of goodness during that period. I often have clients re-write their childhood story and create a New Story.  This exercise alone tends to liberate my clients having them feel refreshed, lighter, brighter – having a new sense of hope about not only their future but also about where they came from.

One final comment about Detoxification …

Some people incorrectly believe that a detoxification program is a great way to lose weight. Most people do lose weight, but it is only temporary. Permanent weight loss requires a concerted lifestyle and dietary changes. Detoxification can, however, reduce and eliminate food cravings, reduce overall food consumption and make the body feel more functional, whole and balanced.

Be Healthy and Strong!

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Let Food Be Your Medicine

04/19/13 Monika Comments (0)

Hippocrates, the father of Modern Day Medicine, said “Let Food Be Your Medicine”. I go a little further and add “Let Your Kitchen Be Your Pharmacy”.  We can’t deny the powerful effects of a healthy diet from reversing aging and the potential for disease, helping you think better, move better and ultimately feel better.  Drugs are not nourishing to the body, however healthy nutrients found in REAL foods and bio-available supplements are.  I am not saying that medicine isn’t necessary – surely they are in emergency situations and for those who are already suffering from a debilitating health condition.  But choosing a healthy diet is the key to a long and healthy life.

Here are 4 Simple Steps to Reversing Aging in your Body & Mind using Food:

1)    Choose fresh, whole foods – Stay away from cans, bags and boxes.  Foods closer to their Natural Form – those closest to Mother Nature are the real deal!  They have all the vital nutrients your body needs on a day to day basis.  Skip all the processed food today – they will only give you the  minimal amounts your body needs and more likely will rob you of what benefits you may have received, if any.

2)    A Calorie is Not a Calorie: OK – there is some confusion about this.  For years popular media, diets and general information has been overly focused on calories.  Calories are only a fraction of what comprises healthy eating and being overly focused on them can get in the way of choosing the right foods.  For example: a piece chocolate cake may have the same calories as say a piece of chicken, but they are completely opposite in their effects on your body.  The chicken is a great protein source giving your body necessary “information” to help you stay healthy and strong.  The chocolate cake on the other hand has very little “information” your body can use. It provides empty and/or negative calories, robbing you of your health and vitality.

3)    Vegetables are your Friends:  Yes, your Mom was right!  Even though when most of us grew up they didn’t taste as good as they do today – why because today they don’t need to be overcooked or come out of a can.  We have farmer’s markets, organic food stores, and we can even grow our own.  A dear friend told me the other week she happened to have a volunteer cherry tomato plant growing outside her apartment – she’s on the 2nd floor!  It’s a new version of Jack in the Bean Stock!  Good food can grow almost anywhere – take advantage.

4)   Don’t be shy about using Spices and Herbs.   Herbs and spices not only enhance the flavor of whole foods but many have therapeutic benefits.  Like Turmeric, often used in Indian Cooking, reduces inflammation in the body.  Ginger (gingerroot or powdered) has a myriad of health benefits – not only does it reduce inflammation it also helps with any congestion you may have as well as digestion.  Sip on some ginger tea when you have a sore throat or your stomach is upset – it works wonders!  Also, Cinnamon is known for balancing blood sugar. These are only a few examples.

5)    *Bonus* Stop skipping on the sleep – So, so, so important!  Although, not food I have to mention it because it does affect how you digest, process and utilize what you eat.  Without your body regenerating and getting sufficient rest you will suffer.  Without at least 7 hours of sleep your brain does not receive sufficient blood flow.  Your decision making ability, mental focus and physical coordination are affected.  And long term effects can be dramatic.

So go to Mother Nature and let her do her stuff!  Eat well, Live Well and YOU will Reap the Harvest!

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Scary Food on the Table

04/17/13 Monika Comments (0)

Recently I was perusing an on-line newsletter where they were talking about Weapons of Mass Destruction – but they weren’t arms, guns, etc – it was about food!  The food choices that we and our children are making unknowingly on a daily basis are very destructive.  It’s a crime that such food choices are even being offered in restaurants or grocery stores at all.  Eating these items on a regular basis translates into becoming a walking time bomb.  Yikes!

A few examples are:

Burger King Meat Beast Whopper (the name should tell it all):

910 calories
60 g fat (21 g saturated, 1.5 g trans)
1810 mg sodium

Denny’s Fried Cheese Melt with Wavy Fries and Marinara (just the thought set my heart on fire – and not in a good way…)

1,260 calories
63 g fat (21 g saturated, 1 g trans)
3,010 mg sodium

Cheesecake Factory Luau Salad (yes, dear readers even the “blessed” salad is not what it should be)

1390 calories
6 g saturated fat
1672 mg sodium 

Ok – here’s one more…

Claim Jumper Widow Maker Burger (again a very suitable name for what it delivers)

1492 calories
29 g saturated fat
2648 mg sodium

(courtesy of www.eatthis.menshealth.com)

Let’s stop this madness! 

Here are 6 Tips to help you make healthier choices:

1. Stop the Salt. The right amount of Sodium for a healthy adult should be no more than 2300 mg./day not per meal.  And for those with high blood pressure or diabetes the Sodium content per day should be no more than 1500 mg.  So obviously the 4 meals I cited earlier are much higher than they should be.

2. At home keep serving dishes off the table. Researchers have found that when people are served individual plates, as opposed to empty plates with a platter of food in the middle of the table, they tend eat up to 35 percent less!

3. Think before you drink. The average person drinks more than 400 calories a day–double what he or she used to–and alone gets about 10 teaspoons of added sugar every single day from soft drinks.  Many of these drinks contain more than a day’s worth of calories, sugar and fat! Swap out sweetened teas and sodas for water or tea.

4. Practice total recall. British scientists found that people who thought about their last meal before snacking ate 30 percent fewer calories that those who didn’t stop to think. The theory: Remembering what you had for lunch might remind you of how satiated you are and how gratifying the food was, which then makes you less likely to binge on your afternoon snack.  This is one of the reasons why keeping a food diary, especially when you want reduce your weight, is an excellent strategy.

5. Always eat protein at every meal.  When you are maintaining a healthy weight eating protein with every meal helps you feel more satisfied for a longer period of time. Protein is the best nutrient for jumpstarting your metabolism, squashing your appetite, and helping you eat less at subsequent meals.

6. Start the day right. If you eat eggs in the morning instead of a bagel, you will be consuming about 264 fewer calories the rest of the day, according to a Saint Louis University study. Again, protein is more filling and much more sustaining than a starchy carbohydrate would be.

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The Real Scoop on Fat

04/15/13 Monika Comments (0)

Fat cells do more than just keep you fat, they are also building blocks for your hormones. Fat cells can also cause inflammation in your body, however healthy fats like fish oil, olive oil, avocados and nuts prevent inflammation in your body. Sound confusing? Well yes it can be, with so much information out there it’s hard to separate fact from fiction.

Unhealthy fats created from poor food and lifestyle choices can cause damage in your body.  This unhealthy fat often gets stored in your tissue and wrecks havoc preventing healthy digestion, creating hormonal imbalance and causing damage to your skin.  Unhealthy fat can cause high cholesterol levels and heart issues. No longer just a man’s issue – we are witnessing more and more heart concerns in menopausal women.  Fat can also store various toxins such as pesticides causing further damage to your system.

Your brain is also primarily composed of fat – so actually being called a “Fat Head” may be just the compliment you’re looking for.  Did you know the more healthy fat you have in your brain the smarter you are?

Here are 5 Tips for Eliminating Unhealthy Fats in Your Diet:

1) Hold the Fries – French Fries are a big problem unless you choose to bake them.  The chemical reaction of the starch in the potato, the oil and the high heat of frying actually cause the lowly French Fry to become plasticized.  Yes that’s right – think about these pieces of plastic roaming around in your body and then getting deposited in your fat tissue, unable to be digested properly.

2) Say No to Sodas – even though sodas aren’t fat per se.  The sugar in them, if not used for immediate energy, will be converted to fat and stored.  If what you are consuming is not being digested or used properly by your body – it gets stored. Your body becomes a virtual storehouse for nearly everything that it doesn’t utilize.  And what about the Diet Sodas – they are worse – full of sugar alternatives that are often toxic to the body.

3) Just Go Natural – The closer a food is to Mother Nature the better it is for you.  So stay away from processed foods altogether.  They are not giving you any of the nutrients you need and may in fact be robbing you of the good things you may already be eating.  Stick to quality proteins, healthy fats, fruits and vegetables, unprocessed grains, nuts and seeds.

4) Watch the Fish Oil – there are so many fish oil supplements on the market, so make sure you are getting the best.  This is vital because if you purchase a low quality, inexpensive brand you may be actually ingesting a“damaged” versus healthy oil.  Many manufactures actually deodorize fish oil capsules so you can’t taste the possible rancidity.

5) Refinement Not Good for Your Food – Refinement might be good in other areas of your life but not when it comes to your plate.  Any refining takes much of the nutrient value – what you most need – out of the food leaving you with very little nourishment.  Even when a food is fortified – it’s still not as good as the whole, fresh natural food itself.  This is often the case with grain products – so choose the least processed of the bunch – whole grain is your best choice.  When it comes to your oils choose the highest grade – Extra Virgin Olive Oil is better than just plain Olive Oil.

Wishing you healthy, happy, nourishing fat days ahead!

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Are You Afraid of Dieting?

04/12/13 Monika Comments (0)

You might be afraid of dieting – even the word scares most of us.  Why?  Because we feel we will fail.  You may not know this but 90% – 95% of Women’s Self Esteem is based on their body image.  Surprising?   Based on my nearly 20 years in practice I have seen, felt and heard the pain surrounding how we women feel about our bodies.  It can be heartbreaking and yet so real.  It affects everything in our lives.  We care too much or we don’t care enough.  I am not a big advocate for dieting, in general, because most diets are designed to fail and they do not take into account hormonal imbalance, improper sleep habits, stress and emotional eating patterns and physiological effects.  But most importantly they don’t take into account the crucial thing – one crucial thing – our thoughts.

Most of us want the Perfect Body.  So we decide to go on a diet and exercise. We essentially DO a Diet for a few weeks and then give up.  Do you want to know the Real Secret to Weight Loss?  You actually need to Become The Person who has a Perfect Body even before you have it otherwise your efforts will only be temporary…

You must change your thoughts in order to have what you want.  It’s really not the diet that counts, it’s who you have to be to follow the diet.  Millions look for the right diet and then focus on what they have to do rather than who they have to be.  Total new concept for most of us I know. A diet will not help you if you don’t change your thoughts.  That’s where the real work begins. It’s an inside job.

As I have been sharing with many of you lately “Your real work starts only after you lose your desired weight.”  Usually we can lose weight – the real miracle, however, is in keeping it off.  But even before the weight comes off you have to be ready to change on the inside.  When thinking of changing your eating, improving your health and deciding to “diet” you may want to ask some questions.

 6 Revealing Questions You can Ask Yourself before Embarking on a “Diet”:

1) Are you more committed to staying the same or to changing?  This is a tough one because you say you want to change – but do you really?  Are you willing to do what it takes – to stick to it no matter what?  Or will you be led astray the first time you are tempted with the chocolate cake or chips and salsa?  Sometimes it’s not the actual food but the addictive patterns that seem to develop after you take that first bite.

2) Does the pain of having more weight feel normal to you? I find sometimes we are very committed to our story – even though you say you don’t want to have the weight you presently have and feeling uncomfortable with the extra 10 + lbs.  After all what would you have to complain about or beat yourself up about?  I know this is perhaps harsh – these are the deeper questions you need to ask yourself. When you lose weight, as is often the case, you start seeing your life differently and the things that appeared “fine” may not be so fine and they require some changes to be made.  Yet when one thing changes, expect other parts of your life to change – and not too worry it could be for the better and hopefully it is for the better.

3) Are you ready to make a change in your life?  Change can be frightening.  We get so comfortable in our discomfort that we can’t imagine anything different and better.  We tolerate things when we needn’t tolerate them.  It’s a big decision to actually start eating healthy and not relying on whatever happens to be in the fridge, grocery store or drive-through. We go to dinner and feel we must have everything on our plate and oh we must have that divine bread in that heavenly basket which is calling our name.  Why would we want to give this up?  It’s entertainment, social and rewarding.  I can’t live without eating whatever I want you might say to yourself.  But what is the price?  When you stand in front of the mirror feeling hopeless when absolutely NOTHING fits you – are you ready to make a change then?

4) Are you letting distractions sabotage your efforts?  Everything else takes priority – after all who am I you might ask?  Tommy’s baseball game is more important than my silly diet – right?  This work project needs to get done – after all it’s my job and it’s more important than getting to the store and stocking my kitchen with healthy foods. Oh, I’m having guests over this week and they’ll want to go out to dinner every night – I’ll just eat what they eat and not make a fuss.  These are only a few examples of how sabotaging your efforts can de-rail you on an ongoing basis.  There will always be something that comes up – always.

5) Are you wanting to lose weight for you or for someone else?  Does someone in your life let you know they aren’t happy about your present body shape?  They may not come out and say it (although some blatantly do) but you may hear some subtle and even hurtful clues and comments.  The proverbial question (which never should be asked of a man – it’s just so unfair to ask them) “Do I look fat in this?”  Is this really your perception or the observer’s?  It is a no win set up question.  But if someone in your life is making you feel less than because you may have put on a few lbs, make sure that it’s something you want to do and not just people please.  That, again, is a no win situation. People pleasing will never get you what you want in life.

6) Are you unrealistic about your weight loss goals?  I sometimes have clients come in wanting to lose weight quickly or want to be at a healthy weight they were at when they were 19 and now they are 50.   If this is the case, you are just setting yourself up for disappointment.  Setting realistic and healthy goals is a must.  You should never be losing more than 1-3 lbs per week.  If you are it is mostly muscle mass which is very unhealthy.  Yes, certainly the first week you will lose more, and most of that is water weight, but after that stick to a slow and steady weight loss pace. And expect a plateau – that is a natural phenomenon and will easily be remedied by tweaking a few things either in your diet or in your exercise regimen.

7)  Are You 3 Feet From Gold?  This is really about quitting – quitting just before you arrive. Don’t quit – you may be just at the point when you are about to make progress, whether it’s a plateau or you’ve lost all the weight you wanted to.  Again, after the weight comes off the real work begins.  Make sure you have a good maintenance strategy in place.  This is the most vulnerable time after you’ve lost the weight.  You may think you are safe and invincible and start eating “the weight gaining foods” – lots of starches, sugars, etc.  Your portions sizes may start to increase.  Or you may start eating late at night.  These habits are so tricky – they seem to re-enter your life when you least expect them to. So prepare yourself and find a professional support system.

Most important – remember always Honor Your Body and Yourself and treat yourself like Gold.

Are You are 3 feet from your own Gold?  

Don’t Quit. 

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Is Your Blood Sugar Out of Whack?

04/10/13 Monika Comments (0)

Do you ever wonder if you are headed for hypoglycemia, pre-diabetes or even diabetes?  Do you have a family history of blood sugar issues?  Aunt Mary, Cousin Sam or Mom have Diabetes?  Well even though heredity is not the only indicator that you may become Diabetic – it still represents a 50/50 chance.

I live with Diabetes everyday.  My husband was diagnosed with diabetes long before I met him.  Since his stroke nearly 2 years ago he has become insulin dependent.  I have seen first hand how it has ravaged his body.  It started with his eyesight where he had to undergo 3 separate eye surgeries to correct a debilitating diabetic phenomenon called diabetic retinopathy.  He was then put on statins, blood pressure medication and many other medications to combat the other.

It has been nearly 5 years since we first became aware that he had kidney disease.  He was actually born with only one kidney – not as rare an occurrence as expected.  Most of us will never need to have an ultra sound taken of our kidneys and will, therefore, never know how many kidneys we actually have.  So unless kidney function is impaired as is determined by pain, discomfort or abnormal blood work, only then would you find out how many kidneys you actually have. So taking care of them now if a very good idea.

I am sharing my husband’s and my situation with you today simply to let you know that yes – Diabetes can be a very damaging disease affecting nearly even organ system in your body.  There is, however, a silver lining. There are thankfully many things you can do today to prevent its development.

Here are YOUR 5 Keys to Preventing Diabetes:

Key #1  Get Your Bloodwork Done Regularly:  It’s important to have regular bloodwork done – at least every 6 months.  You need to have a fasting glucose, cholesterol, HDL, LDL (and their ratios), triglycerides, plus an A1C.  Your A1C will indicate how managed your blood sugar is over a longer period of time – about 3 months versus just the particular day your blood was drawn, as glucose would show.

Key # 2    Move:  Of course, you need some type of daily or at least 3x/week ritual of exercise.  Walking helps relieves stress which is the major culprit in any disease process.  Merely walking or riding a recumbent bike 30 minutes/day will help you manage and lower elevated blood sugar if you have it.  If neither of these two activities do it for you, find something that does – but you must do it in order to benefit.  Unless you are up and moving along while watching your favorite dance contest on TV or while surfing the internet – you won’t be able to count these activities as exercise.

Key #3  Take the Right Supplements:  Ask yourself, would you rather take effective supplements now, or inject yourself with insulin later?  It’s really that simple.  There are many extraordinary blood sugar balancing nutrients that will help you manage an imbalance today.  If you have a tendency towards hypoglycemia, know that that is a precursor to hyperglycemia, aka high blood sugar aka diabetes.  Including a good fish oil, chromium, alpha lipoic acid, blood sugar formulas which include cinnamon and gymnema will help tremendously.

Key #4  Make Your Diet Matter – a lot!  Blood sugar issues are primarily a lifestyle issue.  Therefore, by changing your lifestyle, specifically your food choices, you will  have a much better chance of preventing diabetes.  Choose whole foods – fresh fruits and vegetables, quality proteins, and good fats.  Stay away from high fructose corn syrup, agave, and all sweeteners.  Know that fructose or fruit sugar found in real fruits is very different from fructose found in packaged, processed foods.  Real fruit also contains pectins and fiber which are essential in the proper breakdown and ultilization of the sugar found in fruit. To be clear Agave, which falsely masquerades as a health food, is potentially harmful to your liver – not a good thing at all!

Key #5  Don’t Ignore Your Symptoms:  If you suffer from signs of hypoglycemia – shakiness, headaches, or brain fogginess – always carry healthy snacks with you. The goal is to eventually eliminate these types of symptoms all together. Again, hypoglycemia can turn into hyperglycemia or diabetes.  Pay attention – your body is talking to you.  So many have ignored symptoms, whether pre-diabetic or any other, only to end up much worse off than when the symptoms first appeared.  If you do not feel right you must take steps to begin a process towards improved health – the sooner the better.

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The Weight & Digestion Connection

04/03/13 Monika Comments (0)

bowl

My mother always says “You appreciate health when you don’t have it!”

And not having a healthy digestion can impact everything.  In Ayurvedic Medicine – the 5000 year old medicine of India, they place great emphasis on the role of digestion.  Not only digesting what you eat but also digesting your thoughts and experiences in a healthy way.  Processing everything you experience beneficially– so you are not overcome with, at the very least, indigestion.

If you do not break down your foods you will be more vulnerable to weight gain, infection, mental fog and down the road – many various diseases if left unchecked.

With my weight loss programs we are ensuring that proper digestion is attained.  By taking out foods that may be indigestible to you such as some of the biggies – distressing foods like dairy, wheat and soy.  Of course, not everyone has a problem with these foods but many do.  Gluten sensitivity caused by not only wheat intolerance but also other gluten grains like oats, rye, and oatmeal is sometimes difficult to recognize unless you take them out of your diet for a short period and then re-introduce them.  Congestion is often a sign of a dairy sensitivity and possibly an allergy.  Great examples of this occurrence would be sinus issues, scratchy throat, headaches.  These are typical of sensitivities but how about some of the other more common digestive problems such as GERD, indigestion, bowel issues, gas & bloating – these stress your body leaving you depleted and unwell.

My 5 Simple Tips to Get Your Digestion in Shape!

#1  Eat Slowly.  You will eat less and digest better.  You will allow for time to warn your digestive system that you’re sending food down.  Contrary to popular belief your digestion actually starts in your brain – you start thinking about food and Voila – suddenly you start salivating preparing your body for chewing and digestion.  If you eat fast you will gain weight of course, but also set yourself up for indigestion, heartburn, belching and other unhealthy symptoms.

#2 Take Probiotics Daily. This is a must and Yakult will not do it – neither will yogurt.  They may taste good but they actually have very little active probiotic ingredients in them.  Pro-biotic means pro-life as opposed to anti-biotics which kill everything in its path.  You want to ensure good digestion by giving your body good bugs to fight off the enemy – like infection.  It also helps with staving off sugar cravings – when your stomach has sufficient good bacteria and enzymes, not only will you break down your food better, but you’ll feel more satisfied and eat less and make better choices.

#3  Watch Food Combining. There has been some discussion for the last 20 years or so about mixing foods and which can cause digestive upset.  To let you know -it takes protein about 3-4 hours to digest, complex carbohydrates (like grains and beans) about 2 hours and fruit about ½ hour.  When you mix complex carbohydrates with protein they break down at different times often causing problems with lower bowel gas and discomfort.  You want to primarily pair protein with vegetables and complex carbohydrates with other higher water content vegetables like broccoli, lettuce, eggplant for example. This is a good suggestion when losing weight as protein and high water content vegetables are the best combination for initial weight loss.

#4   Wait Before Exercising Even though exercise is a good thing to do, especially if you want to lose weight, when you exercise immediately after eating all the energy in your body goes directly to your muscle system and not to your digestive system.  So the meal you just ate will simply be just waiting around to be digested after you finish your exercise.  This could take up to an hour or more.  Do you want food just sitting there – fermenting in your tummy?  No – you want it to go through the digestive process as efficiently as possible. When you rest after eating you’ll be giving your body a chance to make use of all the nutrients you just consumed.

#5  Biggest Meal At Lunch.  In Ayurveda they say “eat your biggest meal when the sun or “Digestive Juices” are at their height” which is usually midday. Most of the world eats this way – but not here in North America and, as I recall, the UK doesn’t uphold this tradition either.  This is THE best time for the hardiest meal. This doesn’t mean a 16 oz steak and potatoes – but you can have a great salad with protein or piece of salmon with mixed steamed veggies. This gives your body time to break down food slowly throughout the afternoon.  It may cause some sleepiness – witness “Siesta” time in many of our southern climates, a lesson perhaps we should learn to adopt. Start your day off light and end your day light, too with adequate protein and carbohydrates –  critical for overall health, weight loss and maintenance.  Happy Munching and Crunching!

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Are You Playing Your Own Hunger Games?

03/20/13 Monika Comments (0)

No, I’m not talking about the popular movie out right now although the title of this article was inspired by the movie of the same name.  But that’s as far as the similarity goes.

This wellness writing has more to do with how you can seriously fool yourself into thinking even though you have health challenges with symptoms like headaches, digestive upset, sleepless nights, or weight gain you believe nothing is wrong.  That you don’t have a problem – that all is well, but really it isn’t, but you are choosing to either ignore it or are perhaps too afraid to make changes.

Here are the 5 Common Ways You May be Playing Games with Your Eating Habits and 5 Easy Solutions:

Common Way#1  Costs more to Eat Healthy: It actually doesn’t.  Eating a diet filled with primarily quality protein, fresh fruits and vegetables is less expensive than eating packaged foods or dashing through the fast food line. Also, because these foods tend to be lacking in any real nutrition you often feel more hungry and tend to eat more of it.  Solution: Shop at farmer’s markets, ethnic grocery stores (tend to be less expensive) or, even better yet, grow your own.

Common Way#2  I’ll take care of this later: Guess what – later never comes.  A year from now – 5 years from now everything remains the same. All your hopes for a healthy life, body and/or mind are gone.  You get comfortable in your discomfort about your body with all its lumps and bumps, aches and pains – this is now your normal. You give up and may even catch yourself saying “hey I can try starting again on Monday”.  But unfortunately your plans for Monday end up being a fantasy as well.  Solution:  Just do it.  I know, easier said than done.  But you need to start.  You don’t need to be perfect, it only takes just one small step towards your healthier future. Don’t allow yourself to put it off any longer.

Common Way#3  I need Starch in Every Meal: A perfectly balanced meal does not have to have a potato, rice or beans included. These starchy food items may “fill you up” but that doesn’t necessarily mean you are nourished.  You may have a hard time utilizing the additional carbohydrates found in these starches causing blood sugar issues, which inevitably causes weight gain or an inability to take weight off.  Solution: You can feel nourished by simply having a piece of salmon with asparagus and a green salad.  Or try 2 or 3 high water content vegetables with your protein – chard, broccoli and summer squash for example.

Common Way#4  No meal is complete without dessert: Most of you grew up with that habit deeply entrenched into your mealtime traditions.  And what does dessert usually consist of? It  is usually sweet, gooey and highly caloric.  Psychologically you may feel you deserve this “treat” after the hard day you just had.  I strongly advise that you avoid using food as a reward – it’s a bottomless pit where you may end up using that excuse every chance you get.  Solution:  Why not try a piece of cheese with fruit or 1 tbsp of Almond Butter – these food choices will leave you satisfied and less susceptible to uncontrollable sugar cravings.

Common Way#5  TV & Snacking Just Goes Together: Well that’s a big one for so many people.  You automatically pull out the popcorn, chips, candy bar or ice cream when tube gets turned on.  Its so natural.  Just like when you go to the movies of course you have to have the popcorn, soda and junior mints – they just go together like 4th of July and Mom’s Apple Pie.  Just because that’s what others do and have done for “eternity” doesn’t mean it’s good for you or that it can’t be changed.  Breaking these cultural food habits takes a little work but can be accomplished when you set your mind to it.  Solution:  Have a cup of tea instead of the munchies when watching your favorite Reality Show or Drama.  If you must eat something – limit yourself to say 10 almonds.  But before you start eating anything check in with yourself – are you really physically hungry or are you emotionally hungry as in bored, stressed or anxious.  If you slow down enough to ask yourself this question your “hunger” will usually disappear on its own.

Using some of these solutions I provided here for you will help you stop playing games with your hunger – I have no doubt.

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Want to Get Your Skinny On?

03/18/13 Monika Comments (0)

Is this really what it’s all about?  It’s seldom about what you are eating but more about what’s eating you.  Once you tackle and conquer this piece you will be well on your way to ultimate health, weight maintenance and happy days ahead.   Ok – I don’t want to convince you about life being perfect when you get here – to your ideal weight that is – it never is and never will be but you can get closer to feeling and being healthier if you get to the root of your hazardous eating habits.

I must admit – I am not perfect!  There I’ve said it – I struggle with sugar cravings maybe as much as you do. I am not as consistent with my exercise as I’d like to be. I sometimes do not get 6-9 servings of fruits and vegetables into to my diet on a daily basis.  I am not perfect nor do I want you to be either.  I do, however, want you to strive to make healthier choices – that is my mission – it’s my Skinny Jeans Mission.

Speaking of which – I have been on the hunt for the Most Flattering Skinny Jeans for my body. Just like you I Want to Get my Skinny On, too!  And since it’s my brand I NEED to Get my Skinny On (and keep it on)– and quickly before Bathing Suit season strikes.

I do not own a pair of Skinny Jeans and even though the Skinny Jeans Weight Loss Programs have never been about Skinny Jeans but rather about YOU fitting into YOUR Jeans – you know the ones you once wore when you were thinner. But let’s take it even a step further – this is not just about your Jeans but really it’s been about YOU Fitting into Your Life.  My program name just happened to coincide with the recent Skinny Jeans trend.

But back to my hunt for my perfect Skinny Jeans – it’s been a struggle.  The legs are too tight or the waist is too big – a dilemma – anyone else finding this to be true?

I have been told by women who want to lose 50 or more lbs that the thought of wearing a pair Skinny Jeans is a joke – something they can’t fathom or imagine putting on.  I will say this loudly and proudly Women over 50 lbs or over 50 years old can and should feel beautiful in their body and find a pair of jeans they feel comfortable in and look good in.

Here are the 5 Skinny Jean Truths to Consider:

Skinny Jean Truth #1 – Don’t Be afraid To Try them On:  As is everything in life – don’t be afraid to try something new.  Stretch a little (and make sure your Skinnies have stretch, too!).  You will never know until you jump in.  I realized this Truth during the past few weeks while embarking on my Skinny Jeans Treasure Hunt.  I really hadn’t been looking for these types of Jeans recently but now I was curious – how would I look in a pair? In my mind I had a vague memory of wearing Skinny Jeans before circa late 80’s, early 90’s. Remember them along with leggings?…who would have thought…Go ahead have fun with them.  The worst that can happen is they don’t fit.  Just like trying on a new habit – don’t be afraid to try it on for size.

Skinny Jean Truth #2 – Invite a Friend:  Playing with clothes is fun with a friend.  Whether you are doing retail therapy or finding new ways of putting existing things you already own together in your closet.  Also, doing a Healthy Eating Weight Loss Program is also better with a buddy.  If your spouse is supporting you by joining you – your efforts will be much more easily rewarded and results will soon be visible for both of you.  You won’t need to battle with someone bringing tempting foods into the house – you’ll both be on the same page with your plates.

Skinny Jean Truth #3  YOUR Jeans may be another’s Nightmare:  Do not compare yourself to anyone else.   This will make you crazy and very unhappy.  Someone will always have less weight to lose, be a much smaller size, able to eat more or eat things you can’t.  Or maybe they don’t even need to lose weight. It’s just that way – we are all different and I want you to respect your uniqueness.  Know that your timeline is different, your genes are different and your background and experience is different – honor it!

Skinny Jean Truth #4  All Jeans lead to Rome:  If you put one foot in front of the next – you will eventually get to where you want to go.  If you expect overnight success with your weight loss efforts or healthy eating regimen – you may be disappointed.  You must do what it takes and You MUST take one step, then the next – each step builds onto the next. And then before you know it – Voila – you are there!  You have lost the weight, you are now eating 5-9 fruits and vegetables per day and you’re going to the gym every other day.  The first sign you’ve arrived at this point is that you feel something’s missing if you don’t do this new lifestyle habit.  And who knows maybe you’ll be in Rome buying your New Jeans.  Well, maybe…

Skinny Jean Truth #5  Find a Transition Jean:  When losing weight – slowly but surely – don’t deprive yourself.  Please don’t think of eating healthfully with quality proteins, good fats and fruits and vegetables as deprivation.  This is the way you should eat for optimal health.  As is with your eating, stop the deprivation mindset and buy yourself a few new things – like a pair of jeans – as you start to lose weight.  For example: if you have 50 lbs to lose – buy a new pair at the 25 lbs weight loss mark.  I suggest treating yourself half way to your goal.

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