Healthy Living Tips
February 26th, 2014
Think of exercise as an investment in your work-life balance. Being active every day, even for 5-10 minutes at a time, increases mental focus, productivity, and confidence to handle work and family conflicts. That’s heart healthy!
February 19th, 2014
Triglyceride is the fat in your blood stream. A diet high in fat, refined / simple carbs, and alcohol raises triglycerides – that raises heart disease risk. Choose healthy fats, high-fiber fruits, vegs and whole grains, and drink less alcohol. Here’s to your heart health!
February 12th, 2014
A smoothie offers a good dose of high-antioxidant foods. Eating the same amount of food is more satisfying, though. A whole apple appetizer = 15% fewer calories in a meal compared to 6% applesauce and no effect with apple juice. Still, in a pinch? Go smoothie!
February 5th, 2014
The average American diet has enough added sugar to increase risk of heart-related death by ~20%. Sugar is added to savory products to improve flavor, appearance or texture. ~37% of added sugar in Americans’ diets comes from sugar-sweetened beverages. Buyer beware!
January 15th, 2014
Carbohydrates (grains, starches, desserts) and protein (meat, eggs, tofu) each have 4 calories per gram whereas fat (bacon, oils, butter) rocks in at 9 calories per gram. No wonder it keeps you fuller longer. Choose healthier fats like olive and canola oil, avocado, nuts and seeds.
January 10th, 2014
People who exercise the most are at the lowest risk for sleep-disordered breathing (sleep apnea). Instead of munching out on late night snacks, get thee to bed. And sleep 8 hours, please.
October 28th, 2013
Where you keep healthy snacks matters. A new study found that college students ate more fruits and vegetables when they were close to them instead of over 6 feet away. (The opposite is true – junk food needs to be out of sight.)
September 4th, 2013
One serving of carrots (30 calories) packs in vitamin K, lutein, betacarotene, and fiber. Roast thickly sliced carrots at 400°F for half an hour. Toss ‘em first with olive oil, finely chopped garlic and shallots, and a sprinkle of fresh herbs. When fork tender, season with salt, pepper and a splash of your favorite vinaigrette.
August 19th, 2013
Buffets, potlucks and picnics are loaded with high calorie choices. Study shows heavy diners dive right in while thinner eaters patrol first, use smaller plates, and made fewer trips for seconds. Scope out all options before making selections. Amer J Prev Med, April 2013.
August 12th, 2013
Consider paste-free soups, lean proteins (fish, chicken or legumes), whole grains (quinoa and brown rice), and vegetables. Fresh fruit and sorbet for dessert ends the meal with lightness.
August 8th, 2013
Berries boost brain power – more specifically, memory, slowing cognitive decline by 2 ½ years. Why? They are rich in anti-inflammatory flavonoids called anthocyanidins. Pack a lunch box filled with summer berries for a sharp mind.
July 29th, 2013
But worried about gaining weight? No evidence exists that eating nuts makes your waistline bigger or even contributes to weight gain. Good fats, fiber, and protein are reasons to indulge. Amer J Clin Nutr, 4.17.13
June 30th, 2013
A serving of almonds provides both a powerful punch of protein and fabulous crunch we crave. How to portion it out? A serving is 1 oz = 23 almonds = ¼ cup = number of almonds side-by-side on a 3”x3” sticky note.
June 13th, 2013
June 4th, 2013
People who followed a vegetarian diet had a lower risk for death from any cause, and men in particular also saw benefits for cardiovascular mortality, a large prospective study found.
May 22nd, 2013
The average American eats 22 t. sugar a day from processed foods and beverages – that’s 6 cups a week and 150 pounds a year! Take a sweet retreat from sugar and sugar subs to get cravings for sweets under control.
March 28th, 2013
Real Simple mag polled to see what you like best in your Easter basket. #1 at 28% is Reese’s Peanut Butter Eggs. Cadbury Crème Eggs came in 2nd, jelly beans 3rd and Peeps and malted eggs tying for last place at 14%. What’s your favorite?
February 1st, 2013
Men who had not been lifting weight began lifting with lighter weight until fatigued. They gained as much muscle as those lifting heavy weights – no need to grunt!
January 23rd, 2013
In sedentary folks who walked 40 minutes 3x/week for a year, parts of their brain were reconnected to each other meaning brain function increased. That’s smart!
December 18th, 2012
Eight 8-oz glasses of water a day is an accidental recommendation. Dr. Heinz Valtin pointed out the error. The Food & Nutrition Board in the 1940s recommended ‘one milliliter water per calorie of food.’ A 1,900 calorie diet would indeed yield 64-oz per day. But…..the next recommendation was forgotten: “Most of this quantity is contained in prepared foods.” That’s right, you can replace most of your daily water loss with food!
December 4th, 2012
Menopausal women who regularly exercise have fewer hot flashes for the 24-hour period after exercising. Dig out your workout wear and dig in! Menopause 6/12
November 2nd, 2012
Lose weight by using a food log and making your own meals (that you never skip). A study of 123 women assigned to diet, exercise, both, or nothing showed those who tracked their food intake lost more weight. Those who skipped meals and ate out at lunch once a week lost less. JAND, July 2012
October 20th, 2012
Researchers studied 1,751 high school students and found teens match the average weight of their friends. Thin teens tended to gain weight and heavier teens lost. (Research supports adults do the same thing.) PLoS ONE, 6/12.
September 24th, 2012
As if you needed a new reason to love apples. Their skins contain ursolic acid, which may boost metabolism by increasing muscle mass and a type of body fat that helps burn calories, according to recent research published in the journal PLoS ONE. Eating Well, Sept 2012
September 17th, 2012
Ashwagandha is a great herb for vitality – it has immune-boosting, anti-inflammatory, and anti-oxidant qualities to help reduce stress, increase mental alertness, and invigorates the body. Some tout its ability to improve memory as keen!
August 6th, 2012
At study end, brain scans revealed subjects who were randomly assigned to yoga (instead of walking) for 12 weeks had less anxiety and lighter mood. J Alt and Comp Med, 8/10.
August 1st, 2012
That’s right, safflower oil and CLA (conjugated linoleic acid) promoted weight loss in obese, postmenopausal women with type 2 diabetes. Just a little over 6 grams (2 pills) of either of the oils 4 times a day for 16 weeks led to reduced abdominal fat, lower blood sugar and increased muscle mass with safflower oil supplements, while CLA reduced total body fat and BMI. Because our body doesn’t produce CLA or linoleic acid, look to supplements. Amer J Clin Nutr
July 26th, 2012
A study of 3,500 adults over a 20-year period monitoring exercise and weight reveals women who exercise regularly gained the least weight over that time. The most active women were 13.5 pounds lighter than the least active. The most active men weighed 6 lbs less than sedentary men. Jour of Amer Med Assn 12.15.10
July 18th, 2012
July is National Blueberry Month. Celebrate all the health benefits of blueberries – the latest brain food. Blueberries are among the fruits with the highest amount of antioxidants, which may help fight aging, cancer and heart disease. Blueberries are also packed with dietary fiber and vitamins A and C.
While they’re in-season, buy extra and freeze them to eat later. Berries will not stick together if you freeze unwashed, allowing you to take the exact amount you need. Remember to wash when you are ready to eat. Blueberries taste great sprinkled over whole-grain cereal or yogurt, added to salads, or just by themselves – or as I do, fill my bowl with the blue pearls and add 1/2 c. dry cereal and some milk on top. From the Academy of Nutrition and Dietetics, Tip of the Day.
June 26th, 2012
77% of average Americans get their sodium intake from processed foods. 11% get theirs from added salt at the table or while cooking. A large amount of salt is found in fresh meat and poultry that’s added to prolong freshness.
June 9th, 2012
Companies are stepping up to the plate by switching to BPA-free cans. Look for Amy, Eden (for most canned goods), Del Monte, Muir Glen, Trader Joe’s, and Whole Foods. Campbell’s Soup and Hunt’s Tomatoes joined in! Let’s support them!
May 15th, 2012
Reach for a bag of dried fruit when the mid-morning or afternoon munchies hit – it’s healthy, right? High in sugar, you’ll be hungry again quickly. And, fruit-on-the-bottom yogurt doses more added sugar (5 tsp per serving). Instead, reach for a granola bar low in sugar with wholesome ingredients, like nuts, seeds, oats and other whole grains. Oprah.com
April 24th, 2012
From 10 years ago until today, we eat 25% less sugar, mostly because of a drop in soda consumption. Even so, sugar intake still exceeds recommendations. Reduce sugar-sweetened beverages, including flavored waters and juices, as well as sweet treats and snacks. Satisfy your sweet tooth with naturally sweet fruits and low-sugar granola bars and muffins.
April 9th, 2012
The EPA says pre-washed lettuce and greens are safe to eat without washing them. They get a coat of hydrogen peroxide or chlorine to keep bacteria low (the amount of chlorine is equivalent to your tap water). Still I still say ‘wash it again!’
March 17th, 2012
Color should be more than what’s ON your plate. Study subjects who served themselves pasta with alfredo sauce on a white plate piled on 22 percent more than people who ate off a plate of a contrasting color.
March 13th, 2012
Corn syrup by any other name is still…corn syrup. The Corn Refiners Association is petitioning the FDA to change the name of high-fructose corn syrup to corn sugar. No matter what they call it, it still ends up in everything, including food that usually doesn’t contain sugar. Buyer beware.
February 24th, 2012
Fear keeps us stuck in old patterns, beliefs and behaviors that no longer serve our highest good. It’s an old tape playing and replaying in our thoughts. Look at your fear, get honest with it, and live your truth.
February 16th, 2012
A recent 3-year study discovered men who regularly sleep deeply were less likely to develop high blood pressure than light sleepers. Another reason to go easy on alcohol – it keeps us from sleeping as deeply as we can.
January 29th, 2012
Ever wonder why ice cream and chocolate make us feel so dreamy and content? There’s new research with the answer. When we eat fatty foods, we feel cheerful. In an MRI, people dosed with fatty acids felt less sad when listening to mournful songs. Choose heart-healthy fats, like avocado and olive oil dishes instead of sweets made of lard and Crisco and get a double bang.
January 17th, 2012
Good carbs – Nature-made like whole fruits and vegetables (sweet potatoes, too), beans and peas, brown rice, whole grain pasta, and whole grains, like wheat, spelt, amaranth, quinoa and oats.
Bad carbs – processed like cookies, pies, pastries, cakes, Twinkies, sugar-sweetened cereals, enriched flour crackers.
December 5th, 2011
It’s nearing wintertime in New England but that doesn’t mean the end of fresh and naturally grown vegetables. Winter veggies, like cabbage, citrus fruits, kale, root vegetables (sweet potatoes, butternut and acorn squash, and rutabagas) are rich in vitamins and minerals to keep you well all winter.
November 22nd, 2011
From 1995 to 2005, less than 1% of government money was spent on federal subsidies for fruits and vegetables. During that same time, more than 70% of government dollars supported meat and dairy products. PCRM Nov 2011
November 9th, 2011
We think a gin or vodka tonic is light but have you checked out the nutrition label on your tonic? There’re more calories in tonic than an 8-ounce soda. Choose to sip an ounce of hard liquor instead (really, there are fewer calories) or use diet tonic water in your vodka tonic with lots of lime.
November 3rd, 2011
Good carbs – Nature-made like whole fruits and vegetables (sweet potatoes, too), beans and peas, brown rice, whole grain pasta, and whole grains, like wheat, spelt, amaranth, quinoa and oats.
Bad carbs – processed like cookies, pies, pastries, cakes, Twinkies, sugar-sweetened cereals, enriched flour crackers.
October 29th, 2011
Decrease brain shrinkage and memory loss! Ayurveda consultant Dr. John Douillard says over 50, we produce less hydrochloric acid, a strong stomach secretion that allows absorption of vitamin B12. To boost memory by increasing HCL acid, take one Trikatu capsule 15-min before meals with 12 oz water for 3 months along with 3,000-4,000 micrograms B12 sublingual, and a supplement with B6 and folate for 3-4 weeks. Caution with folate if you consume more than 2 alcoholic drinks a day.
October 21st, 2011
Cheese and healthy eating? Try softer cheeses that haven’t aged, like goat cheese. Its creaminess makes it seem fattier but cheese actually becomes denser in calories as it ages. If you opt for hard cheese, choose Swiss. It’s intense flavor booster allows you to use less of it. Pair it with less-than-called-for cheddar in mixed dishes.
September 23rd, 2011
One in ten people get enough fiber. Are you the one without or in the nine with enough? Recommendations are 25-38 grams (females/males respectively). Research shares fiber reduces risk of disease and keeps us full longer! Stock up and snack on fruits, veggies and whole grains today.
September 5th, 2011
Which nut scores highest in health-protective antioxidants? a. almond, b. pecan, c. hazelnut, or d. walnut. According to a University of Scranton study, it’s walnut. Toss a few on a salad, eat plain as a snack, chop into rice and quinoa salads.
August 15th, 2011
A study of 15 males who exercised for 30 minutes at 7am, 1pm, and 7pm found the early morning exercisers slept better and longer at night and had lower blood pressure than the other 2 groups. It’s true – the early bird gets the worm!
August 1st, 2011
Folks who go to bed late and arise late (sometimes called night owls) ate more calories and twice as much food during the day than their early bird comparisons one study showed. They hate half the fruit and vegetables as early birds ate. Plus, sleep deprivation (less than 8-9 hrs of sleep a night) leads to weight gain. Reset your body’s clock by going to bed earlier and arising earlier.
June 27th, 2011
Tangerines added to a high fat and sugar Western diet helped study mice maintain normal blood sugar levels. The mice didn’t have high LDL (bad cholesterol) or triglycerides, and didn’t become obese. While this study is in its infancy, tangerines are high in vitamin C at the very least so grab one today!
May 31st, 2011
Wow, in 1970, the average daily intake was 2,057 calories. In 1990, it went up to 2,405 calories or the equivalent of a 28 lbs weight gain in a year. By 2008, we were ingesting 2674 calories a day, a 64 lbs increase in one year over the 1970 data. What does that say to us about moderation? There is none!
May 11th, 2011
Dairy weighing you down? Some researchers tout dairy for weight loss yet choosing high fat dairy could have the opposite effect. Especially if you eat 2 or more servings daily. Reduce calories – choose fat-free milk, yogurt and cottage cheese, or significantly reduce the amount and frequency of cheeses and other full-fat products.
April 23rd, 2011
Hate Milk? Here’s a Latte News. A great way to get in the dairy, Starbuck’s tall nonfat latte has just 100 calories (soy milk has 130) for 12 oz. That’s 1 1/2 your daily dairy needs! Go caffeine-free if you get jittery.
April 7th, 2011
Hearty advice – women who eat lots of veggies and olive oil are half as likely to be diagnosed with heart disease. So load up on lettuce, spinach, or Swiss chard and an ounce a day of olive oil. To protect your waistline, decrease unhealthy fats like butter, desserts and chocolate.
February 28th, 2011
Commit to a 10-minute yoga practice every day. Start with 5 slow sun salutations linking your movements to your breath. As you have time, add lunges to open your hips and clasp hands behind your back to greet the day with an open heart.
February 19th, 2011
New evidence shows eating an egg a day is fine for most healthy people. It doesn’t significantly increase cholesterol levels. In fact, eating eggs can reduce high blood pressure. High quality protein, low fat, and 13 vitamins and minerals all for 70 calories per large egg.
February 3rd, 2011
There’s nothing better than hot cocoa on cold and wintery days. In a medium saucepan over medium heat, whisk together 6 T. cocoa powder, 1/3 cup light brown sugar and 3/4 cup water until smooth. Bring to a gentle simmer for 2 minutes whisking constantly. Slowly add 3 1/4 cups skim or soy milk and simmer 10 minutes. Add 1 t. vanilla and divide into 4 servings. Yum!
January 25th, 2011
Eat your veggies! Mom was right to offer that warning…women eating more veggies reduce risk of breast cancer by 43%. Those with the largest impact? Carrots, cauliflower, broccoli, and kale.
January 12th, 2011
Whatever you can do or dream, you can do, begin it. Boldness has genius and power and magic in it. Begin it now! ~Goethe
January 2nd, 2011
Festival of Sleep Day is Jan 3rd and we could all use a little more of that! Sufficient hours sleeping regulate our hormones to reduce high-calorie cravings as well as file memories into the folders of our brains.
December 24th, 2010
Why engage in regular strength training? The Centers for Disease Control and Prevention say go for! Building muscle builds powerful resistance against arthritis, diabetes, osteoporosis, obesity, back pain and depression. Plus, you won’t need help getting your groceries to the car!
December 14th, 2010
Ashwagandha is a great herb for vitality⎯it’s immune-boosting, anti-inflammatory, and anti-oxidant qualities help reduce stress, increase mental alertness, and invigorates the body. Some tout it’s ability to improve memory as keen! Find it at health food stores or www.banyanbotanicals.com.
December 8th, 2010
Cold cereal has taken a bad rap nutrition-wise. Hold on before you dump it in the compost. Researching breakfast habits of 10,000 kids and adolescents showed those who ate any kind of cereal every morning got more nutrition than breakfast skippers or those who ate other kinds of breakfast. Kids skipping that morning meal ate more sugar during the day and were more likely to be obese. Get to the cereal aisle and select one with 5 g fiber for a healthy start to the day.
December 1st, 2010
Organic foods are free of pesticides, herbicides, hormones, antibiotics, and other chemicals. Protect the decline of our Earth and your health by going organic (organic tomatoes have two times the level of flavonoids than conventional ones) (Univ of CA Davis, J of Agri & Food Tech).
November 24th, 2010
Skipping breakfast is one of the many pitfalls we think will keep us from overeating the big dinner. Men and women who skip breakfast eat many more calories than they think they do – start the day with a high fiber bowl of oatmeal, dried cranberries, sliced banana, chopped walnuts and a drizzle of maple syrup. Yum!
November 9th, 2010
Check your fat status – shake someone’s hand to determine if yours are cold. Cold hands mean conservation of body fat that could be due to calorie restriction. If you’re watching your weight, reduce fatty meats and processed carbs and load up on healthy fats like avocado, nuts, seeds, and olive oil.
October 29th, 2010
Inulin is a plant fiber from chicory root that’s used extensively in processed foods to boost the fiber. Good right? Well, inulin can cause tummy upset – gas, bloating, stomach cramps and rumbling. Use in moderation. Stick to good old fruits, vegetables and whole grains instead.
October 19th, 2010
An 8-oz cup of coffee (but who drinks that small size anymore?) has 95-200 mg caffeine. The same-sized black tea has 40-120 mg and green tea contains 35 mg. Switch to tea for a gentle shift to alertness without the jitters.
October 12th, 2010
Take it away! Just one serving a day of bacon, sausage, hot dogs and deli meats was associated with a 42% higher risk of heart disease and a 19% great risk of type 2 diabetes. Circulation, May 2010
September 27th, 2010
Living the life that cries to be lived from the depth of our being frees up a lot of energy and vitality. The juices flow. Everyone around us benefits from the aliveness that we feel. ~Deborah Adele, The Yamas and Niyamas
September 20th, 2010
I hear and I forget. I see and I remember. I do and I understand. ~ Chinese Proverb
August 31st, 2010
8 hours – the amount of sleep needed to prevent weight grain. Tired people have less leptin (a hormone that tells you when to stop eating) and ghrelin (to let you know when you’re hungry), as well as a bigger appetite and weight gain. Tired people hug themselves with food – get some sleep and hug a tree instead.
August 23rd, 2010
Just cutting one soft drink or other sugar-sweetened beverage per day resulted in a blood pressure reduction of 1.8 (systolic) over 1.1 (dialostic) in a 1 1/2 year study. The pressure’s on! Switch to water or beverages not sweetened with sugar.
August 14th, 2010
Just as these spices heat up your insides, you can use them to spice up your skin care routine. Chile pepper, cinnamon, mustard and turmeric are great not only in spiced tea and soups and stews, but also in lotions and body scrubs and gels. Look for products with these spices – or make your own!
August 6th, 2010
Plastics do not microwave well – plastics that have the numbers 1, 2, 5 or 7 on them usually contain BPA (bisphenol A), a chemical that leads to ill effects in our body, potentially including breast cancer and diabetes. Use glass instead!
July 16th, 2010
Need a summer time gift for under $15? Try small items packaged together, like a foot scrub, pumice stone and soft, fuzzy slippers for soft summer tootsies. Or fill a decorative gift bag with a bottle of Pinot Gris (on sale), gourmet crackers and tapenade to cool steamy summer evenings.
July 4th, 2010
Big News! Well, sort of. Very mixed results ensue from studies testing soy to reduce hot flashes. Yet, the results are strong enough to recommend soy. If using a supplement vs whole soy foods, choose one with the highest level of genistein, not one that use soy germ. Of note, there was a 25% reduction in hot flashes using placebo.
June 25th, 2010
Diet – that 4-letter word we have come to hate. The Greek root of ‘diet’ means ‘way of life.’ Ditch diets think ‘way of life’ instead. Focus on fruits and vegetables as your mainstay then add whole grains, legumes, nuts and seeds along with small portions of lean protein and fat-free dairy. That tasty approach takes the sting out of diet.
June 22nd, 2010
The greenest milk carton is Tetrapak, the aseptic packaging that requires no refrigeration until opened, beating glass bottles, plastic jugs and cardboard by a landslide. This based on resources used in production of the milk and the container plus transportion and storage costs.
June 11th, 2010
NYC is campaigning to reduce sodium by 25% in restaurant and packaged food – along with many US cities. This all based on a computer simulation where everyone in the US reduced sodium intake by half a teaspoon a day (1,200 mg) saving over $24 billion a year in health care costs. Pinch that salt shaker closed!
June 4th, 2010
Organics can be cheaper than less healthy goods. For example, $4 buys a medium latte OR 3 organic bananas, a handful of organic walnuts, and a small organic coffee. Better Nutrition, 9/08.
May 10th, 2010
The dark green, pebbled skin of an avocado hides within a creamy goodness that can be paired with just about anything. A ripe avocado has about 30% fat – the good kind that is heart-protective and yields lustrous and radiant skin. This delectable jewel is a perfect topping for toast, salads, bean dishes. Some even make homemade ice cream and fruit smoothies with it!
May 3rd, 2010
Stop hiding vegetables in the crispers. Instead, use those for canned beverages, yogurt and string cheese. Keeping vegetables in clear sight on the shelves of your fridge means you’re more likely to prevent in-fridge composting. And, if pre-washed and sliced, chopped, ready to go, even more so!
April 24th, 2010
Drinking 3-4 cups of coffee a day is associated with a 25% lower risk of diabetes than 2 or fewer. Every additional cup = 7% lower risk! Even decaf works – 4 or more cups of decaf coffee had a 36% lower risk. Just use caution with added sugar and cream – lots of extra non-nutritive calories.
Arch of Int Med, 12/09
April 16th, 2010
Invite yourself to a meditation practice of just being. Not doing. Not thinking, processing, planning, lamenting, remembering. Just being. Adjust your seat so you can comfortably sit for 5-10 minutes. Clothes your eyes, inhale a fresh, crisp breath of spring, exhale the stagnation and staleness of winter. Rest in just being in the space of newness.
April 11th, 2010
In-season veggies taste better and reduce your carbon footprint. For April, try watercress, arugula, bok choy, spinach, and asparagus. See today’s blog for a delicious way to use watercress in Thai Coconut Curried Salmon with Greens.
April 7th, 2010
Rainbow to health – choose fruits and vegetables for a ray of color and flavors, vitamins, antioxidants, and phytonutrients to protect your body from disease. Fresh, frozen, canned, dried and 100% juice are all along the rainbow. Shoot for 5 cups of these delectable treats a day!
April 4th, 2010
Following a complicated diet with rules and calculations and weighing and measuring is often given up sooner than an easier approach like the Plate method for instance. One-half of your plate is filled with veggies, 1/4 grains or complex starch, and 1/4 lean protein. Think whole grains, added fruits and veggies, nuts, legumes, and low- or non-fat dairy to round out your day.
March 21st, 2010
To increase physical comfort in meditation, sit on a blanket or cushion to elevate your hips higher than your knees. If you sit too high, your groins will harden and leave you tense and uncomfortable. Choose a supportive seat that gives you a soft release in the inner thigh for longer sitting.
March 17th, 2010
A serving of meat has been touted to be the size of your palm. What about the difference in palm size of a 5’1” woman compared to a 6’4” guy? The guy needs more protein, hence a larger palm! Strive for 2 servings a day of lean protein.
March 12th, 2010
Instead of soda, mix freshly squeezed grapefruit juice with carbonated water, add a splash of pomegranate or cranberry juice, and garnish with grapefruit slices.
March 5th, 2010
Attitude adjustment needed! Impulsive eaters and those who felt guilty about overeating had higher body fat percentages. Women too busy to cook ate the most calories in a day. And, those who focused on family meals and had concern for nutrition fared the best overall in body weight, body fat percentage and waist circumference. You are what you THINK! Health Educ & Beh, 12.09
March 1st, 2010
- 260 = pounds of meat the average American eats in a year
- 150 = pounds of waste produced daily by the average dairy cow
- 40 = percent of the world’s grain used for meat production
One way to reduce these numbers is to be meatless every Monday!
February 23rd, 2010
Buying in bulk means you save on packaging materials which reduces environmental effects as well as tightens your wallet. Did you know that packaging adds an average of 8% to the retail cost of food? After unwrapping your goods, appropriately toss the packaging into your recycling bin!
February 7th, 2010
Ask your local restaurant about their use of fat in food preparation. Some cities, like New York and Boston, and states like California, have banned use of trans fat in restaurants and fast food establishments. Trans fat can raise your LDL (“bad”) cholesterol. Clin J Amer Soc of Nephrology 8/09
February 1st, 2010
In successful dieters, those who lost weight and kept it off for 3 or more years, pictures of food triggered activity in the part of the brain associated with inhibition and complex tasks. This may be evidence of how they succeeded – willpower! Amer J Clin Nutr, Oct 09.
January 27th, 2010
Folks on high blood pressure meds can reduce their effectiveness by continuing a high-salt diet. People on 3 or more meds who lowered salt intake reduced their systolic blood pressure (top number) by 22.7 mm Hg and diastolic BP (bottom number) 9.1 mm Hg. Hypertension Sept 2009
January 10th, 2010
It’s true – dieting at breakfast means you’ll just make up for those lost calories later in the day and usually, that evolves as an all night eating marathon. When under eating during the day, it takes more food (and fat) to feel full. Begin each day with a substantial meal of healthy fats, fruit, whole grain and protein and a good lunch. Eating less will be a breeze at night.
January 4th, 2010
In lean women, exercise tends to increase appetite. Yet, many women ‘diet’ after exercise and do not replace calories burned. Female athletes who eat fewer calories thru-out the day actually have a higher body fat percentage. So fuel up prior to working out then re-fuel afterwards. Cut calories at other times of the day!
December 29th, 2009
Daisy Brand, known for sour cream, now makes a 2% and 4% fat cottage cheese, all-natural ingredients, no preservations or added hormones. Individually packaged products yields a protein-packed 90 calories snack! Learn more at www.daisybrand.com »
December 24th, 2009
Foods can interact with drugs which reduces their effect! Use caution having grapefruit or grapefruit juice if you take meds to lower cholesterol. Others that may interfere include black licorice and heart meds and chocolate with some antidepressants.
December 18th, 2009
Quiet meditation during the holidays can leave you peaceful. Sit or lie comfortably, close your eys, and come to stillness. Breathe easy, and say out loud the following affirmations 6 times each:
My arms feel warm and heavy. I am peaceful.
My legs feel warm and heavy. I am peaceful.
My heartbeat is calm and regular. I am peaceful.
My abdomen radiates warmth. I am peaceful.
My forehead is cool. I am peaceful.
My breath is easy. I am peaceful.
December 7th, 2009
The “Maharishi Effect” describes positive changes that occur for an entire population when only a portion of the whole meditated. Positive effects were seen when the number praying was greater than the square root of 1% of the population – a very small number of meditators contributed to the significent drop in crime and accident rates.
November 28th, 2009
Want to lose weight after the Thanksgiving Battle of the Bulge? Try cutting your daily calorie intake by 20%. Then, divide that number by 4. Have four meals per day, equal calories. You’ll love the evenness of blood sugar, energy and stamina.
November 24th, 2009
Thanksgiving Day a day of thanks and overeating. Begin your day with 30-60 minutes of moderate to intense exercise (like a long, brisk walk or yummy vinyasa yoga class). Avoid skipping your morning meal, even have a light lunch, like an apple with 2 T. natural peanut butter, to avoid excessive damage at the table!
November 21st, 2009
A traditional meal served on Thanksgiving Day has 3,000-3,500 calories, more than double what the average-sized woman eats in an entire day. Guess how long you have to jog to burn off that meal? Over 4 1/2 hours. Get a move on!
November 12th, 2009
In a recent study of 15,000 adults age 65 or older, those who ate fish almost every day were 19% less likely to have dementia than those who ate it less frequently. Not much thinking needed to know that’s a no-brainer!
Amer J Clin Nutr Aug 2009
November 2nd, 2009
www.DASHforHealth.com is an online nutrition program that promotes healthy living by choice – choosing fruits and vegetables as our mainstay, with whole grains, low-fat dairy, nuts/seeds/legumes, and limited meat rounding out the plate. Exercise every day (walking, yoga, or weights) and you’re on your way to enhanced vitality and wellness.
October 26th, 2009
WARNING! The new KFC Double Down sandwich has ditched the bun and uses fried chicken to hold together the bacon and 2 kinds of cheese. Eat 3 Big Macs and you’ll be eating comparably with this sandwich!
October 15th, 2009
Carrageenan is a seaweed deriviative often used as a thickener in soy and dairy products. Recent research confirms previous findings that carrageenan may be contributing to irritable bowel syndrome and Crohn’s. If you suffer from GI issues, check labels to see if this thickener is used in your favorite desserts, like frozen soy or dairy treats. Omit the products for 2-4 weeks to see if symptoms improve.
September 13th, 2009
In yoga, why do we place our feet hip distance apart and parallel? Aligning our bones in this way brings us in touch with our intention. Our mind has the intention to draw awareness into the midline, our heart, as all of our experiences as humans come together here. Standing in this alignment connects us to our Center. Move forward into your day from this place of true connectedness.
September 9th, 2009
D is the Sunshine Vitamin. Sun screen use & lack of adequate sunshine means we don’t get enough vitamin D. Food sources are fish and fish oil, egg yolks, and fortified cereals, milk and OJ. The best source is 10-15 minutes a day in the sun. If you don’t get a lot of sun where you live, consider a 1,000 IU supplement of Vitamin D daily and lower your risk of bone and heart disease, diabetes and MS.
September 3rd, 2009
Snack Attack! Snacking is not taboo – it boosts your mood, you eat less at meals, keeps your metabolism humming, and you can sneak in your daily fruit servings easily. Keep snacks to 150-200 calories and mix protein and carbs, like apple slices and cubes of low-fat cheese, whole grain crackers and hummus, roasted unsalted almonds and dried apricots.
August 24th, 2009
Luscious and sweet, figs are chewy and filling, a good source of potassium (for controlling blood pressure), and a good source of dietary fiber, helpful in weight loss. Figs are available and in season late summer through early fall. Try grilling them with a drizzle of balsamic vinegar!
August 15th, 2009
Afraid of the vegan lifestyle? What will I eat? What, no cheese? Yet it’s true that vegans live longer and healthier lives. For a 21-day Kickstart, with daily e-tips, recipes, motivational webcasts, and social support, help is found at www.pcrm.org. Lose weight, feel great!
July 23rd, 2009
Vegan Diet Fights Diabetes! The longest and best-controlled study to date has published results in the American Journal of Clinical Nutrition that a plant-based diet helps people with diabetes lose weight and improve blood sugar and cholesterol. These benefits continued for 1 year after the end of the 22-week study.
July 17th, 2009
Plums – or dried plums known as prunes – are high in vitamin C and in season right now. Vitamin C increases iron absorption (important for vegetarians), makes healthy tissue and boosts your immune system. It also helps cholesterol from being oxidized = Heart Health. Plums are just divine.
June 28th, 2009
We hear a lot about the benefits of alcohol but what exactly IS moderate alcohol intake? Usually, this means 1 drink per day for women and 2 for men.
- 12 oz beer
- 5 oz wine
- 1 1/2 oz 80-proof spirits
- 1 oz 100-proof spirits
June 22nd, 2009
Eggs-cellent advice! It used to be thought the cholesterol from foods we ate increased our blood cholesterol. Not true – the saturated fat we eat contributes more. So, eat your eggs – it’s a nearly perfect protein, high in iron and vitamin A. Up to 7 a week is okay even if your cholesterol is high.
May 28th, 2009
Quality of life can drive our behaviors. Ask “How do I want to feel every day?,” then begin making small changes toward your goal. Most of us don’t even realize we aren’t at our highest potential until we begin the journey to a top-notch, vibrant and radiant quality of life.
May 13th, 2009
Pycnogenol (pine bark extract) is a great jet lag rememdy. The supplement is known to improve circulation and reduce swelling which combat the fatigue, insomnia and headache common with jet lag. Take 3 tablets daily with your morning meal – start 2 days before your trip and continue for 5 days after.
May 4th, 2009
Mindless Eating – In a Cornell University study, people ate 45% more fresh popcorn from extra-large containers than from large ones. And, even when the popcorn was stale, people ate 34% more from the extra-large buckets. Think small – containers, plates, bowls – and focus on the eating experience instead of vast portion sizes.
April 12th, 2009
Invigorating Break – try the Linus pose. Come to your hands and knees in a table top position. Stretch back and settle your hips back onto your heels. Extend your arms out in front and come onto your fingertips (like you’re playing a piano). Press down strongly with your fingers so you can lift your arms and shoulders high – feel like Spiderman. Now, exhale, move your chest toward the floor. Breathe here 5-10 more breaths, softening through the heart as your arms and shoulders stay toned.
April 3rd, 2009
Organic food defined: Food must be grown without the use of most conventional pesticides, synthetic fertilizers, or sewer sludge, and the land must be free of these for 3 years prior to certification. USDA, Oct 2002. Organic products must contain 95% organic ingredients that must be listed on the label.
March 7th, 2009
You are imperfectly perfect! Abide by your dietary and physical activity goals 90% of the time. Relax and enjoy your occasional indulgences for 10% of the time (like watching movies all afternoon because you walked the other 6).
March 2nd, 2009
Fat is good. Fat provides energy, is a building block for hormones and our body’s cells, insulates us from cold, and gives us a dewy look. Ditch or decrease the saturated fat found in animal products and processed foods and dive into seeds, nuts, avocados and olive oils. These good fats decrease inflammation, thereby protecting you from heart disease, arthritis and certain cancers.
February 21st, 2009
Precycling – a new verb for those who aren’t content with simply tossing cans, bottles and newspapers into a recycling bin. Precyclers advocate reducing waste at the front end – buying in bulk instead of small, individual plastic containers to reduce waste, drinking tap water instead of buying plastic bottles, and taking their own shopping bags to the supermarket. Check it out at here »
February 9th, 2009
Protein panic is unnecessary! Most Americans eat far too much of this needed nutrient, potentially increasing the risk of kidney stones and osteoporosis. The average woman meets her protein requirements at 50 grams per day, while men should strive for 63 grams per day.
January 24th, 2009
Legs falling asleep during meditation? Pins and needles in your feet? That’s no fun. Try this – roll a blanket longwise and place the center of the roll on top of your feet. Then, tuck one end of the roll under each shin. With your hands, draw your sit bones back and apart. Now the groins can soften and your knees release down. Ahhhhh!
January 19th, 2009
Unshackle yourself from sugar and starch and feel instant vibrancy and energy. Choose whole grains, fruits and vegetables instead of white breads, pastries and sweet or salty snacks. Baked apples cooked with agave nectar and a dash of cinnamon are too yummy when mixed into piping hot steel cut oats! Top with dried cranberries and sunflower seeds!
January 8th, 2009
If you’re trying to lose weight, tip the scales into the trash can. Without a number as a goal, you’ll have greater focus on your food choices. Keep a journal to record your emotions and thoughts. You’ll find it challenging and scary at first, then oh, so liberating.
January 1st, 2009
Chilling News! Foodborne illness occurs at home more than in a commercial kitchen!
Clean the fridge by first emptying it. Toss leftovers and jars of old condiments. Wipe all surfaces, including the bins.
Eggs-cellent advice – do not keep eggs in those cute egg trays in the door. Temperatures are too warm there as the fridge door is opened many times a day. Keep them inside on a shelf in their original container.
December 20th, 2008
Stressed? Anxious? Restless? Do legs-up-the-wall pose (viparita karani) for 5-15 minutes and arise feeling grounded.
At a wall, lie on your right side and scoot your buttocks to touch the baseboard. Roll onto your back and lift your legs to rest against the wall. Place a folded blanket (3-4 inches thick) under your hips – especially if your hamstrings are tight.
To come out of the pose, first move your blanket to the side, then roll to your side and gentle push up. Move with awareness to maintain this centered feeling.
December 12th, 2008
Over this holiday month, make the commitment to not be prey to delectable delights and a bulging waist line.
Downsize to smaller plates to keep portions in check and veg out –veggies add color to the plate and add fiber that fills us. Stay hydrated, too – thirst often masks as hunger!
December 1st, 2008
To be called Free-Range Chicken – the USDA requires poultry be allowed access to the outside. Usually that means birds may still be confined indoors with limited access to the outside world. Choose your free-range chicken from local farms and cooperatives you trust – you can buy frozen online and have it shipped.
November 20th, 2008
For joyous and happy heart health, eat a Mediterranean-type diet – high in vegetables, fruit, and whole grains, low in animal protein and fat, and moderate wine consumption. Reduce stress through exercise like walking, yoga, meditation and deep breathing.
November 13th, 2008
Going whale watching? Or maybe a long road trip? Overcome motion sickness with ginger. The rhizome (underground stem) adds spice to food and tea. Two hours at the start of the event, take 2 capsules ground ginger. Repeat every hour of the event. Candied ginger or ginger chews can also aid in digestion and calms the belly.
November 1st, 2008
Fish oil (omega-3 fatty acid), found in cold-water fish like salmon, tuna, mackerel and sardines, can relieve symptoms of eczema as can evening primrose oil (omega-6 fatty acid), as well as other forms of inflammation. Try adding 1 gram per day of fish oil – or better yet, eat more fish. For fish safety, go to www.OceansAlive.org.
October 17th, 2008
HFCS stands for High Fructose Corn Syrup, which is a sugar syrup that has no vitamins, minerals, or nutrients needed to support good health. It’s often found in foods containing artificial colors and flavors, and is used to enhance texture and flavor – and to extend shelf life. Many salad dressings, ketchup, yogurt, soda, pasta sauces, and cereals contain HFCS. Read the label!
I teach a wide variety of group yoga classes at a few locations.
My current teaching schedule will always be posted on my schedule page.