Archive for food – Page 2

Sugar Shock

11/13/13 Monika Comments (0)

Here is an excerpt from an article I wrote for Delicious Magazine several years back.

Savor holiday sweets while maintaining blood-sugar balance. Imagine a person eating their body weight in sugar in a single year. This could be hard to believe. But as the holidays approach — along with all the pies, cookies, pastries and other treats that come with them — the idea becomes very real. And, amazingly enough, it’s true. The average American ingests nearly 150 pounds of sugar each year from sodas, candies, cookies and other sweets. The body also turns refined carbohydrates, such as pasta and bagels, into simple sugars — another cause of what some people call sugar shock.

The phenomenon of sugar shock develops when we give ourselves that sugar “buzz.” It occurs after eating too many simple sugars, which go directly into the bloodstream and wreak havoc on blood-sugar levels. After the inevitable crash, the body again craves sugar to boost energy, resulting in an unhealthy spiral.

The problem arises because, although sugar cane and sugar beets come from the Earth, modern-day refining processes leave an unnatural form of sugar remaining. Sugar, or refined sucrose, loses 90 percent of its fiber and protein to processing. Unfortunately, our modern diet is pervaded with simple or refined sugars. And the repercussions go beyond the buzz and bust of wildly fluctuating blood-sugar levels. While you’re nibbling at another irresistible corner of pecan pie and washing it down with a glass of wine, here’s what’s happening in your body:

When blood sugar is too low, the adrenal glands and the pituitary gland secrete hormones that stimulate the liver to release glycogen. In the body, sugar is converted and stored as glycogen. In healthy individuals, this system works beautifully; however, when it’s dysfunctional these swings can create problems. Too much or too little of either hormone stresses the body. For example, highly refined foods, including sugar and white flour, can affect the pancreas’ ability to regulate blood-sugar levels. Impaired insulin secretion can lead to potential disease states, chief among them Type II diabetes.

The Balancing Act
Since sugar, in whatever form, is a fact of modern life — especially during the holidays — supplements can help address blood-sugar problems. The four supplements listed below help balance sugar metabolism and blood-sugar levels and block sugar absorption.

1) L-glutamine is an amino acid shown to prevent the development of blood sugar imbalance also known as glucose regulation problems.

2) Chromium is a mineral that helps regulate blood-sugar levels.

3) Gymnema sylvestre is an Indian ayurvedic herb commonly used by diabetics.

4) Alpha-lipoic acid is a highly potent antioxidant. It is known to improve glucose utilization and improve nerve disease caused by diabetes. For those suffering from Type II diabetes this supplement helps them be less insulin resistant.

Making better food choices can solve most blood-sugar problems. For example, proteins, fats and complex carbohydrates — such as those found in beans, fruits and vegetables — are digested more slowly, thus providing a more sustained sugar supply. But during the next few festive months when sweet temptations abound, incorporate a supplement regimen to avoid both erratic blood-sugar levels and the usual holiday highs and lows.

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Are You Scared You’ll Eat all the Halloween Candy?

10/30/13 Monika Comments (0)

Well it’s that time of the year when everywhere you look you see candy, treats and sugary temptations all about.  If you are in the Zone – meaning on track with your healthy habits – this may not even faze you.  But if you aren’t look out!  This seemingly innocent holiday is loaded with abandon and regret.  Sure it tastes good for a minute or two and then you are riddled with guilt and remorse wishing you could have more self control.  Well don’t worry it only lasts a few weeks right?  However, you could let this type of snacking take over and it could last well into Thanksgiving and beyond.  You’ll end up crying in front of your mirror when the actual holidays come around and you are unable to fit into the new dress you just bought a few months back.

Ok – I will not go on about this potential disaster any longer but rather give you some strategies of how to overcome the temptations.

Here are your 5 strategies on how to handle Halloween and even have a healthy one…

5 Halloween Strategies:

Strategy #1  Don’t go down the candy aisle.  I witnessed today while shopping that during Halloween there is no designated candy aisle – there is literally candy everywhere you turn. So take a breathe and focus on why you went shopping in the first place to buy chicken, eggs and some fresh vegetables – lots of them. Write out a list if that helps and don’t buy off the list.  If you don’t feel that strong – give the list to your husband, neighbor or teenager (yes, some will) and ask them to go shopping for you. Enroll others help. Or munch on an apple before you go into the store – that will curb your sweet tooth. Also drink some water as that will reduce hunger. You’ll end up making wrong choices if you shop when you’re hungry.

Strategy #2  Give something else.  You might be someone who loves to hand out candy to neighborhood kids so this strategy won’t work. My husband and I lived in rural Malibu for many years and actually seldom had children come by on Halloween for their yearly trick or treat. We kind of got used to not having candy around because we didn’t need it on that Hallowed Eve.

I grew up in a neighborhood full of children and Halloween was a major event. I remember coming home several times during the evening to unload my stash and go out again. My mother enjoyed seeing all the apples I brought home. (Yes, in those days apples were given often) and knew she’d be in the kitchen the next day making dozens of apple pies. There were 10 of us in my household – so, yes dozens of pies. The tip here is that you don’t always have to give candy, try something else instead – be creative.

Strategy #3  Go out on Halloween.  Go to a party, go out to dinner – distract yourself from the candy craziness. You don’t have to be at home waiting for youngsters to appear at your door in order to enjoy Halloween. Remember it’s really about not having the temptation around you. My husband and I went out last Halloween. While dining at one of our favorite restaurants we noticed everyone was having a good time.  Customers, as well as staff, had some funny costumes on and the fun energy was contagious. We were able to enjoy a healthy meal as well as the festivities around us. 

Strategy #4  Homemade Baking anyone?  Why does everyone like baking or baked goods? They represent more love and less processing right? If you choose to bake your treat this Halloween make sure you use quality ingredients.  I must admit I seldom bake – I have a sweet tooth so it’s best that I don’t have much of this kind of stuff around. One of the reasons I do what I do is to not only help a lot of people,  but my dedication to my work also helps keep me in line and causes me to be focused on my healthy habits.

You could also try some new products on the market like Crunchies. They are a quick and healthy alternative to baked and heavily processed treats. Crunchies are simply dehydrated fruits and veggies which are colorful, taste yummy and good for your kids, too.  For more information go to: www.CrunchiesFood.com

Strategy  #5   Being a Responsible Kid.  You can play and have fun like a kid but it doesn’t mean you have to eat like one. Kids today are still encouraged by advertisers and peers to eat a lot of sugar and salty foods as well beverages loaded with caffeine. Join me on the mission to change that cultural trend. Munching responsibly, even during Halloween, is good for you and it also sets a wonderful example for the children (and everyone else) in your life. However, if you feel disciplined and strong enough go ahead have a little of the forbidden treat – just a little – that’s it. Learn to munch responsibly.

Have a Spooky Fun Time!

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Need a Candy Fix?

10/18/13 Monika Comments (0)

Do you fall prey to all the Halloween sugar around?  Is this good for you or your kids or your inner child?  Well, I’m sure you know what I’m going to say.  No, it’s not good for anyone. If you are thinking that – “I’ll just a have few – that won’t hurt…” and then find your hand reaching endlessly into your child’s Trick or Treat Bag – well this is precisely why it’s not good.  Sugar is addictive, has zero nutrition and in fact robs your body of key nutrients such as Vitamin C.

Here are 3 Tips to Keep Your Candy Cravings at Bay:

Tip #1 Protein Power – The easy fix for an addictive sugar habit is always have enough protein in your diet.  The protein will usually satisfy your body’s need for nutrition, along with healthy carbohydrates – like vegetables and good oils.  Once you’ve eaten a balanced meal your cravings usually diminish.  Just so you know – it takes 3 days to get the physiological craving from your body and a little longer (30 days) to rid yourself of the emotional craving or the habit.  Can you make it for 30 days?  Try it.

I grew up with a sweet tooth myself.  My mother would always make me sit and eat my dinner – I was a picky eater – before any desert would touch my lips I had to sit and wait.  Sometimes I’d sit for an hour (I guess I was stubborn, too). Not having kids myself I can only imagine my mother and all the mother’s reading this article relating to how absolutely frustrating it can be to have your child eat well or not eat well.  I’ve since learned how to eat in a balanced fashion of course – but that sugar monster has to be tamed at all costs.

Tip #2 – Out of Sight. Give it away. Yes, you can give it away or throw it away. If you have a strong leaning towards sugar don’t have it around.  In your moments of weakness, tiredness or emotional upset you will most likely grab for it right away. Best to forego the candy isle when shopping. This goes for all sugar type foods and not just the candy – sweets in general. Also, alcohol can be just a replacement for the candy as it is just sugar as well. All these excess calories and carbohydrates, if not used for energy expenditure will be converted to fat and stored as fat on your body. I always say from your eyes to your thighs – so watch out. And don’t be fooled by sweeteners which are actually worse for you than “food” made from real sugar or sugar cane.  Fructose, even though derived from fruit, is nothing like actually eating  fruit. Studies show that fructose is highly toxic to your liver.

Replace these snack items with nuts, seeds and fruit. These contribute to your wellbeing rather than deplete it. You will not be craving these foods as they are natural foods coming directly from mother nature. OK – so some fruits are picked off the vine or tree too early – nonetheless they are still better than heavily processed sweet snacks. Don’t get me wrong the salty snacks are just as much of a problem.  And they are often filled with sugar as well. Remember to read your labels.

Tip #3 Perfecting Your Meal Time Habit. If you miss meals you’re more vulnerable to those sticky and gooey food items. Don’t end up starving and grabbing anything in sight!

Rule #1 don’t miss meals. It stresses your body as well as your blood sugar. Or as I said you’ll end up reaching for the candy fix. Start your day off with a well balanced meal – not cheerios and 2% milk – these are again highly processed foods. Most foods we consider breakfast items – cereals, bagels, nut breads, pancakes set the stage for the rest of the day. You load up on these starches and find the rest of the day you want more of the same.

To give you a hint – the foods you have for lunch or dinner could be a good breakfast as well.  I tell clients this – most of them rebel and can’t imagine having fish for breakfast.  For the brave at heart try it – you’ve got some salmon left over from dinner add it to your omelet.  Try it.  Always choose proteins and carbohydrates – vegetables, fruit, nuts, seeds, beans or grains to your meals.  Remember your meals should be all about balance.

And if you must try some of the Halloween candy. Only have a few – just a few and know that Local Dentists are on Call daily!   And if you have a Nutrition Emergency I will be, too!

Happy Halloween!

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Are You Always Eating on the Run?

10/16/13 Monika Comments (0)

This week’s article was “inspired” by something I saw on the freeway a few weeks back. I was following a car that was going a little too slow so I passed it and what did I see?  Lo and behold a woman eating her lunch, or maybe even  breakfast although it was 1 p.m. out of a bowl with a spoon driving 70 miles an hour. You know I’m big on eating regular meals, but this is ridiculous – don’t you think?  Not only is this practice obviously dangerous, but also it’s not the best way to eat a meal.

I’m not perfect and recently I found myself munching on a small piece of sliced chicken breast while I headed out to a meeting. As I drove down my street I witnessed a neighbor – a woman – doing the same thing (well maybe not chicken breast) but she was munching on something and looking very hurried. This is another great example that we women, in particular, put way too much on our plates.

5 Tips to help prevent eating things you really don’t want to:

Tip # 1  Carry quick foods with you.  Munching on an apple or some almonds while driving is completely acceptable and easy to manage.  That is if you’re not on a curvy road requiring both hands on the wheel.

Plan for periods of possible low blood sugar by automatically taking an apple or pear with you or having a bag of almonds in your car or purse. This type of easy planning should help you out tremendously.  And this is such a great time of year for apples and pears and a bonus – they aren’t messy and are very easy to munch on.

Tip # 2   Make sure to schedule time.  Of course, there will always be some days when you can’t avoid running late for whatever reason. However, 80 % of the time you need to plan and schedule regular meals so you don’t find yourself eating on the run or worse yet – not eating anything. The latter is harder on your body than eating a little too much.  But if both become a habit, it’s time to re-organize your life and your lifestyle.

Tip #3   Fast Food – an error in decision making.  Fast food is seldom a good choice when you need to find a meal quickly. You can stop by your local grocery or Whole Foods Market and pick up something quickly and even sit down and eat it. I did just that the other day. I had only a window of 20-30 minutes for lunch. I normally bring a fresh, scrumptious salad to my office, but this particular day I didn’t plan as well as I normally do. So off I went to Whole Foods to select my “healthy fast food”. I chose a couple of pieces of Tandoori (I love spicy) chicken and a kale, brussels sprout and celery salad – yum!  Now that’s a well balanced and nutritious lunch.  Get the idea?

Tip # 4    Don’t rely on the crackers.  You may find that grabbing a piece of cheese with a handful of crackers is somewhat better than a greasy cheeseburger when on the run, but hold on.  Over the years I’ve heard many a story from clients explaining their lack of control with these common starchy morsels. Why not try a small piece of cheese (ie. string cheese) with a fresh carrot or two instead of the starchy temptation. Forego the processed crackers for real food instead.

Tip # 5   Give up something.  I had a client laugh when I asked her what she could let go of in her busy schedule. I’ve had many various responses to this question over the years. But a response so honest and refreshing as her laugh got me thinking just how far removed we are from having a normal and nourishing pace in our lives. Sure my client, perhaps like you, loves her work, her family, her community and participating in life, but if you’re overbooked and constantly living your life on the run, something is amiss. Always being on the run stresses your body, impacts your hormonal function and drains you mentally. So laugh if you like (always good medicine) but consider for a moment – what can you take out of your life to simplify it?

Enjoy walking, sauntering and meandering …and not running this week.

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Are You Sure You Want to Eat That?

10/02/13 Monika Comments (0)

When your dinner host asks you would you like more?  What do you say? Yes or no? Sounds like a simple thing doesn’t it – but of course we know it’s not. Do you feel that you’d offend your host if you say No? Ask yourself – would you rather leave your dinner feeling overstuffed and guilty instead? Even though the holidays aren’t quite here yet, learning to say no graciously now will help you during the more challenging times ahead.

But what about discipline? What about contentment? In order to have contentment you must have discipline. I just heard a really great distinction made between the two. Discipline is doing the right thing even when you desire the wrong thing. Contentment is when you no longer want the wrong thing. So when you’re making healthy changes in your life think of what you really want long-term rather than in this very minute. Choosing correctly now will give you want you want most – a healthy life.

Our culture dictates that you’re supposed to be on a diet. As I’ve said many times in past articles, diets don’t work but a well rounded system and expert support does. You may be saying half-heartedly to yourself, your friend or to me “yeah I need to lose weight” and then choose not to do that for some reason or another. My client Lisa wanted health first and did what she needed to – with discipline and commitment to her true goal. She just happened to lose weight, too – a bonus.

Here are few ways to help you decide if you really do want to eat that – ask yourself the following questions.

5 Tips to help prevent eating things you really don’t want to:

Tip # 1  Have you eaten regular meals throughout the day?  If not there’s a high likelihood you’ll say yes to that extra helping at dinner or to the mouth-watering dessert when offered it. If you have eaten well all day long you will not be as tempted or have a need to overdo it. You’ll find that you have more self-control and feel proud and comfortable in your clothes when it’s time to go home.

Tip # 2   Are you hanging around the snack table?  Step away from any area in your environment that’s loaded with chips, pretzels, brownies etc. Appetizers are really unnecessary. If you’re having dinner soon why bother adding more empty calories? And yes, they are usually empty. This pre-meal habit is pervasive in our culture. Again, unnecessary so stay away.

Tip #3  Are you holding out for dessert?  When we have visitors over to our  house they know not to expect any dessert (maybe that’s why we don’t have as many visitors as we’d like – just kidding). Well, there may be crunchy grapes or sliced watermelon served but that’s about it.  Even while celebrating a birthday – is cake necessary? I went looking for a birthday card the other day and noticed 95% of the cards had a picture of cake on them. Tradition is hard to change. But why not try something different like berries topped with frozen coconut yogurt and don’t forget the candles.

Tip # 4   Have you turned into an Evening Muncher?  If you feel tired and feel like you need something to keep you going, pay attention to what your body is telling you. It’s probably telling you it’s time to go to bed and get some rest rather than propping yourself up with evening snacks. If you’re bored find something more nurturing to do than raid the cupboards. Look at your evening meal – was it balanced with proteins and good non-starchy carbohydrates? If yes, this munching your about to embark on may be more emotional than actually hunger. Ask yourself – what am I really hungry for right now?

Tip # 5  Is your Resistance Down?  When invited to have more food while your resistance is down due to fatigue, hunger or cravings you’re setting yourself up for making poor choices.  Becoming aware of how vulnerable you are at certain times of the day or in certain situations is really essential to gaining control of your eating habits. Don’t fool yourself into thinking you can do it on all on your own. If you haven’t been successful yet you may need some help getting a handle on your deeply ingrained, unhealthy patterns.

And remember just say NO when you need to.

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A Calorie Is Not a Calorie?

09/18/13 Monika Comments (0)

I know you’ve heard “a calorie is a calorie is a calorie” or even “calories in calories out” when referring to one’s ability to gain or lose weight.  Culturally we either view calories as the enemy or an expected (maybe even welcome) guest.  Needless to say this topic can be quite confusing.  With some not caring at all while others care way too much.

You’ve heard the common sense advice of: “lower your calories if you want to lose weight” or “burn more calories so you can eat more later and not gain an inch”.  Or how about “I can’t have that there are too many calories in it”.  And then there are those who blindly indulge in the latest super-sized whole lot a latte filled with a whopping amount of with hidden empty calories.

The contrast of obsession with laxness makes it all so confusing. So where do you go for sound advice? Well, you’ve come to the right place.

Here are 5 Tips on how to get the most from the calories you consume:

Tip # 1   What’s a calorie anyway? It’s a measure of heat. To be more precise, it’s the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.  So it’s neither an enemy or a friend it’s just a calculation used to determine the energy produced by the food you consume. You need a minimum amount of food energy in order to maintain your metabolism and drive your muscles. There are foods or substances that are considered thermogenic or have fat burning effects; things like grapefruit, tomatoes, chile, and green tea for example.

Tip # 2  Why should I care?  It’s important to have an idea of the general caloric content of what you’re consuming.  I even get shocked when I randomly get to read the “Eat this, Don’t eat that” newsletter online. Usually restaurant foods are the worst culprits.  From cronuts (combination croissant and doughnut) to “the healthy salad” loaded with excess sugary and fatty dressing, bacon, cheese (lots of it) and everything but the kitchen sink. Bringing in a whopping count of nearly 1000 calories, oftentimes more than half of your daily caloric need. Yes, this is why you need to care.  Just because it says, “natural”, “healthy” or “leaner” doesn’t it mean it is.

Tip #3  It matters where your calories come from: So two foods may have the exact number of calories – however one nourishes you with the right kind of nutrients and the other robs you of nourishment – even though it may taste soooo good!  A piece of salmon may have the same amount of calories as a piece of chocolate cake but with the high sugar and unhealthy fats of the cake it robs you of your health instead of giving you health.  Yes, of course you may occasionally like to have a bite here and there. But just know for most people this saying is true: “one bite is too many and a thousand bites are not enough”.  Best to eat the good stuff and then you probably won’t want any nutrient-robbing calories in your diet. The quality of the calorie matters a great deal.

Tip # 4  Forget the Calorie Counting.  I believe that most of your food should come from items that are not labeled whatsoever.  Fresh fruits, vegetables, nuts and seeds and quality protein come without labels. However there are certain food items that do come packaged and you are sure to include in your daily diet.  Food items like: almond butter (should only be almonds), quinoa, cheese for example. Make sure these foods are pure and don’t have a lot of additional ingredients in them – which can not only add calories, but is also unnecessary. Nutrition labeling is very important when you have a health condition like diabetes or high blood pressure, to make sure that the sugars aren’t too high or the sodium is in a healthy range.

Tip # 5    Dispelling the Calorie Myth:   Again a calorie is simply a form of measurement.  Don’t be obsessed with them, rather appreciate a healthy, wholesome diet devoid of junk and high calorie/low nutrient types of foods.  If you’re spending a lot of your time looking at labels there’s something wrong.  Remember garden fresh is the rule of the day. Enjoy the best calories mother earth can provide.

Eat well and forget about counting!

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Are You on the Heavier Side of Light?

07/19/13 Monika Comments (0)

Every week I have clients come into my office who inspire me.  Often in our sessions amazing ideas come to me for article topics.  Last week one of my clients was claiming that her summer clothes were tighter this year.  Even though she had maintained most of her  initial weight loss from when we first started working together – she had gained 4 lbs in the last 4 months.  It may not seem like a lot, but because she’s tiny to begin with – it was enough to put her into another size – up.

So I ask – are you also on the Heavier Side of Light right now?  Almost sounds like a movie title – doesn’t it?  Like the Unbearable Lightness of Being, for example?  But what I’m asking here is have you lost weight and now some of it has crept back on?  You aren’t feeling that far behind the eight ball, but just enough to have your new smaller sized clothes feeling a little snug.

You must admit you are lighter than you were before – maybe by a lot or maybe just a little.  But you’d like to get back to the smaller size, but maybe you’ve lost the motivation to do just that.  Maybe you don’t want to feel like you have to deprive yourself of sandwiches or desert or that glass of wine at dinner.  Maybe you just don’t want to live that way and the extra 2-12 lbs (or whatever the number is for you) is not worth being upset about.

If you are at that cross roads in maintaining your healthy lifestyle – you may want to ask yourself the following questions to determine if you are willing to do what it takes or simply accept where you are right now. 

Here are your Questions:

Question #1  Do you Like your Body Today?  Perhaps you’ve reached a point where you actually approve and love your body just as it right now.  You realize you will never be perfect or look like a movie star and finally you’re actually OK about that.  You still like what you see in the mirror.  Most of your clothes fit you just fine.  It’s not like it was.  You did dispense with all your “big clothes” long ago or you had your favorites taken in – that’s always a good thing.  So stay proud of how far you have come and the progress you’ve made.  Think of all the things you continue to learn and admire about yourself today.

Question #2  Do you plan to yoyo?  If you feel like you just may end going up and down & up and down for the rest of your life, ask yourself if you’d like to live with these planned fluctuations?  I don’t really advise planning to yoyo – it’s hard on your body, mind and spirit.  Normal fluctuations are common due to water retention, menstrual cycles, or exercise levels.  Eating larger portions than you’re used to or having foods you don’t normally eat are all  part of the “fluctuation dance”.  Watch for  incrementally continuous rises in weight – stopping this pattern as soon as it starts is essential for helping stay in your healthy weight range.

Question #3  Does your new weight require less effort to maintain?  If your new “heavier side of light” weight requires less effort you may want to consider that this is your new normal and stick with it.  You may want to enjoy more of this or that and find that the cost benefit is worth it to you.  Just make sure you stick with your healthy food choices 80-85% of the time.  

Question #4  Are you trying to maintain some fantasy? If you’re trying to maintain an unrealistic weight – a weight you may have been when you were 16, but not at 40 or 50.  This unrealistic weight may become impossible to maintain and will only set you up for further frustration.  Your hormonal balance is so much different now than when you were a teenager.  You most likely got away with a lot when you were younger; but now these indiscretions count – both on the scale and in how you actually feel.  Whether you are getting into your Skinny Jeans or not, you must make sure your weight goal is attainable – long term.

Questions #5   Do you just want to have fun?  You want to forget about constant control – you just want to be free from the scale, calorie counting and “weighing in” – is that right? You just want to let loose and enjoy your life – don’t you – after all isn’t that what life is all about?

This can be a beneficial strategy for some, however for most people too much letting go and having fun may set you off in the wrong direction completely. You may end up several weeks or months later, after having caused more damage and feeling worse, having to start over from scratch.  Now who wants to do that?  You don’t want all weight that you’ve worked so hard to lose. Consider all the time, energy, and money you’ve spent to accomplish a healthier and leaner life and now it’s all gone. So go ahead and have a little fun and know that discipline is not such a bad thing when it comes to your overall sense of wellbeing, pride and respect for yourself.

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Are You Afraid to Eat That?

06/26/13 Monika Comments (0)

You may have gotten to the point where you just don’t know what the best thing for you to eat really is.  There are so many food philosophies; yes I call them philosophies, out there that you’re just not sure where to turn for the best advice.

Well, if you aren’t working with a professional right at the moment, figuring it out on your own could be a challenge.  You wonder “how much protein is actually healthy for me?”  You ask: “Doesn’t high protein and especially saturated fat cause heart disease?”  “Wouldn’t a vegetarian or even a vegan diet a la “Forks over Knives” method work the best for me?” you inquire. “How about all the genetically modified stuff out there – how do I know if my family’s safe?” you ask. And if you’re gluten free you want to know “What can I have instead of gluten?” So many questions and so paths to entertain.

Everyone is unique.  My husband has Kidney Disease and can’t eat greens, nuts, cheese, most fruits, potatoes and several other seemingly healthy foods, but for him those foods aren’t healthy ones.  They elevate his potassium and phosphorous which can have extreme consequences for him.  But if you’re relatively healthy, these kinds of foods are excellent to help maintain good health.

But let’s face it – it’s all very confusing.  Being too rigid is not a solution. There is a condition called Orthorexia, like anorexia it is a serious eating disorder. Orthorexics are so rigid with their healthy eating regimen that they become overly obsessed to an extreme. Unlike anorexia, those with orthorexia do eat but are so fanatically focused on only eating healthy that no food considered unhealthy passes their lips. Even though this is a serious illness, recovery is possible.

So how can you be OK with what’s available and what you put on your plate?

Here are 5 Tips to Help You Be Unafraid of Your Food Choices: 

Tip #1  Relax:  No need to get upset if you happen to eat something that is less than healthy every once in awhile.  Everyone faces this dilemma and we’re often tempted more that we’d like to admit. If you can make healthy food choices 70-80% of the time you’ll be in good shape.  Remember this is never about being perfect but about being healthy.

Tip #2  There is no BAD Food:  Labeling food good or bad can pose a problem.  As I mentioned my husband can’t have greens yet greens are something I recommend all the time to my clients and readers. It’s not good for him but for nearly everyone else greens are good.  Using the word BAD to describe a food can make it emotionally charged and a huge negative punch to your psyche. This association leaves you feeling guilty, miserable and more susceptible to reaching for those types of commonly considered “bad” foods over and over again, especially when things go wrong in your life. A better categorization for food might be: those that nourish and give energy and those that make you not feel good, create symptoms and deplete you of vitality.

Tip #3  Check the Labels:  Even though I encourage you to primarily choose real, whole, fresh foods without labels, sometimes you can’t avoid it.  Make sure the packaged foods you are choosing are GMO free and don’t contain highly modified corn or soy ingredients.  Stay away from unhealthy syrups and sweeteners as well, they are first off  artificial or secondly toxic and you wouldn’t want either in your tummy.

Tip #4  Ask your waiter/waitress or grocer:  If you have any doubt about what’s in the dish you’re ordering tonight for dinner – ask. No need to feel embarrassed or feel like you’re  causing a scene. You don’t need to have a food allergy in order to gain permission for a query. Most restaurants nowadays have become quite used to the more educated consumer wanting to know more about what they are putting into their mouths.

Restaurants have become quite adept at answering most questions the diner has.  Even your grocer is there to help. If you’re uncertain about something, do ask. Also, if your local grocery store doesn’t carry some of your favorite healthy foods, ask them to either stock it or special order it for you.  They’ll be happy to do so and keep you as their loyal customer.

Tip #5 Drop the Jitters: No need to go overboard about the food you eat.  Every food you consume does not have to be gluten, dairy or whatever “free”. Remain calm and do your best to enjoy your meals, savor every morsel and if you don’t like it don’t eat it. Unless you, of course, are more accustomed to eating only junk food, greasy burgers and fries – your palate then needs to be trained for healthier fare. Food should taste good all on its own without the need for sauces, dressings or extra salt.  Whole, fresh food has so much inherent flavor and goodness in it.  Give yourself time to experience the true JOY OF EATING!

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4 Simple Healthy Steps to Saving Time

05/20/13 Monika Comments (0)

In these times everyone wants, and perhaps needs to, save time and money – right?  Well, eating the way we recommend at Coaching For Health not only ensures better health, leaner bodies and loads of compliments but guarantees that you’ll save money and time as well.  As Olivia, a client of mine, once said “I have been able to save so much money these past 2 months by simply bringing my lunch to work and by not picking up unhealthy afternoon snacks from the vending machine – that I’ve actually saved enough money to go on a weekend trip to Catalina with friends.”  Or how about Vicky’s comments: “My husband and I stopped going out to restaurants – instead of 3x- /week it’s maybe once or twice and sometimes not at all!  I saved enough money to go on a shopping spree so I can buy some new clothes. Since I have gone down 2 dress sizes, I am rewarding myself in very different ways now.”

You see – eating within a caloric “budget” can prevent overeating or choosing the wrong things to eat.  Eating fresh, clean, whole and green just makes good sense and makes you feel so good about yourself.  I encourage you to try as much as possible to stay away from foods that come in bags, boxes and any other types of packaging as they will cost your waistline and your pocketbook much more in the long run.  There’s not a lot of nutritional value in packaged foods, unfortunately, certainly nothing like the value you would find in real whole foods.  Eating out less and eating at home more let’s you have more control over what and how much you eat.  I often here clients mention they eat less when they go out to dinner and more when they are at home.  And I also hear the exact opposite from others.  The bottom line is to identify your trigger foods and environments and then manage them appropriately and you may need expert help with this piece of puzzle.

Here are 4 Simple and Healthy ways to Save…

#1   Be good to yourself.  Don’t beat yourself up if you are not behaving perfectly – you were not put on this earth to be a robot and to do everything by the book.  You are here to experience, learn and to get comfortable with yourself and your own skin.  Being hard on yourself can waste valuable time and energy.  Eating balanced and healthy meals can actually help improve your self confidence and self esteem.

#2  Eat your greens. By this I mean – eating fresh fruits and vegetables – any and all are good for you!  Natural enzymes are still intact when you eat fresh and from local growers.  Visiting your local Farmers Markets or growing your own is also more cost effective and you will be benefiting from the rich inherent nutrients in the foods themselves.  It helps to maintain good health when you are getting the most out of what you are eating.

#3  Create a calm, peaceful and nurturing environment when eating. This may be a difficult feat in our fast paced world but it’s essential to at least attempt to eliminate as many distractions as possible when eating.  Turn off the TV, play beautiful music in the background, respect your food and give thanks.  I know, I know – not a simple feat – but allow me to plant some seeds for your next meal.  A relaxed environment will create better digestion and save on possible problems like acid reflux, overeating (and thus weight gain) and bloating.

#4  What about Vitamin L?  Yes, Vitamin Love absolutely but let’s not forget about the other Vitamin L – Laughter! An often overlooked health habit laughter is just plain good medicine for the body and soul and needs to be incorporated into a healthy lifestyle.  Debilitating diseases have often been eliminated due to this one simple ingredient.  Yes, laughing or lack of it can be a habit.  Finding things to make you laugh, be light and happy – it can be as economical as watching a funny movie on TV versus an intense crime filled drama!

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It’s Ridiculous!

05/13/13 Monika Comments (0)

It’s ridiculous when you think about it!  All this time you may be thinking I don’t have any willpower, I’m a failure at eating properly, losing weight, staying away from the cookies, succumbing to my temptations – what’s wrong with me? You cry out!  Well, it may not be your entire fault.  Yes, that’s right.  Choosing the foods you do may seem like it’s always your choice.  But when you are experiencing some uncontrollable, addictive behavior, the foods that you are choosing may actually have a lot to do with your cravings.  You seem to start eating these forbidden foods and then you just can’t stop.

Unfortunately, the very nature of these types of foods is what prevents you from stopping.    The high sugar, high fat and high salt contained within most foods you purchase in packages or even in restaurants are inherently damaging to any concept of self control.  Remember the movie “Super Size Me”?  Again, the very nature of the food business is to you keep you hooked – so you eat more and eat more of the wrong, unhealthy, addictive items.  The portions add up and so does the frequency.

Eating cleanly and healthfully requires commitment and making the firm decision that you need help and are willing to do whatever it takes to stop this madness.  Here are some simple tips to get you started into Eating Sobriety, so to speak.

#1  Portion Size.  I know, it’s easier said than done.  It requires diligence and awareness.  It also requires you to slow down and taste the food you are eating.  Savor it and appreciate what this food is giving you.  Ask yourself – is this food giving me the Gift of Life?  If not, why would you eat this much of it or any of it all?  A profound question to ask yourself, which is not often asked before, during of after your meals.  But I would urge you to consider what and how much you are eating rather than being oblivious to what’s on your plate and subsequently in your stomach. Also, by not eating meals throughout the day, you are much more susceptible to overeating at any one meal.  So balance your blood sugar and eat your 3 main meals everyday.

 #2  Eat your Greens. I pride myself as being “Green”.  For years of course, I’ve been saying eat your greens.  But that’s not all – eat your reds, yellows, purples, blues, etc – you get the idea.  A whole and natural food, unless it has food dye in it, has an amazing, vibrant color.  Real food looks Real.  If its too bright, too intense – maybe an additive has been added – so avoid it altogether.  What creates the enticing and healthy color of foods are the rich natural pigments and various nutrients like flavenoids for example.

#3   For now, stay away from ALL Packaged Foods. As you get started in your journey of healthy eating stay away from all foods in bags, boxes and cans.  Reading labels can be confusing so to begin with, to make it easier, stay away from packaged foods.  And to let you know anything in bags and boxes is never really a true friend anyway.  They are usually filled with excessive calories and artificial ingredients that you just don’t need.  Choose fresh, real foods most, if not all of the time.

#4   Forgive yourself. Beating yourself up or letting others do it for you does not work – ever!  You are a good and well meaning person and deserve to be treated with the utmost respect.  Eating well and staying on track is a clear way of respecting yourself.  If you wander off track and find yourself wrapped up in some unhealthy habits – forgive yourself and start again.  It’s like learning to walk – see that you are making progress one step at a time and know that you will fall down on your way to integrating your new habits – it’s part of your growth – remember baby steps…

#5  Don’t be fooled – Stay Aware.  Denying something is happening will not be the best strategy for you.  Overlooking things you seriously say you want to change and postponing them will only keep you stuck and keep you in a perpetual state of disappointment and frustration. You will never take ownership of your wants and dreams and they will remain in the wishful thinking category of life.  It’s actually a great way to stay stuck and not take responsibility for an area of your life that is not working for you.  We can fool ourselves often – trying to protect ourselves, usually unconsciously, from taking a real hard look at ourselves and the lives we say we want but don’t believe we can have.

#6  Get help.  If you really want to accomplish something it’s worth getting the expert help you need.  Trying to build a house on your own, unless you are a contractor, is ridiculous.  Building a solid foundation filled with healthy, stable and long lasting habits requires a blueprint and someone to help you.  I have seen many over the last year or so try to accomplish their health and weight loss goals on their own.  I’m sorry to say, they have been unable to and remain the same a year later still frustrated and considering desperate measures to gain control of their eating.

#7  Step away from the Table. If your eating environment caused you to overeat change it.  Shake it up a bit and find a new place or ritual to help stop your associations with overeating or eating the wrong foods.  Whether it’s a place in your home or at work or your favorite restaurant – keep your eyes open for a reflex  behavior.   Remember you are attempting to change your behavior which means eliminating potential triggers that take you down the wrong path Remove the exterior stimulants that cause poor eating decision making.

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