Which Path Will You Choose?

Once again, it's been a while since I have been here so I have a lot to catch up on. Life takes many twists and turns and health problems happen fast and furious as we get older if we are not mindful. We must pay attention to our bodies and how we feel inside and out. This is what leads us to the choices we make each day concerning what we eat and drink, physical activity we choose, career choices, and spiritual practices such as religion, yoga and meditation. I have come to realize in the last 6 years that there is a fix for everything if you just give it the time and thought process you need to come up with a viable solution. I beg you to look in the natural, alternative direction and avoid pharmaceuticals, chemicals and carcinogens in cleaners, body lotions, makeup, hair products, etc. We are living in a time and place where things are so easy to obtain, and quick fixes are the norm, but if we take the time to read labels and realize that we have and can get most of what we need to create healthy alternatives we will be moving in a much more healthy, holistic direction. I was talking to a friend the other day and she wanted to make a marinade for steak. She doesn't cook too much and found a ready made marinade with a plastic bag to shake up the steak and marinade together. Thank god she read the label of the marinade and the first and biggest ingredient was high fructose corn syrup. As she continued to read the label she noticed all the chemicals and ingredients that she didn't know. She decided to go home and make her own with good individual ingredients she had at in her kitchen. The marinade turned out great and she was so proud of herself. PLEASE READ THE LABELS!! I know life gets busy and we are always in a hurry to find the quickest fix but it is so important to know what you are eating if you are buying something processed or ready made. Always look for NON GMO so you are not getting genetically modified food that has been sprayed with pesticides and herbicides and is resistant to the spray. The chemicals are in the food you are eating and causing inflammation and toxicity in your body which will eventually lead to disease and sometimes death. Also look for Organic which has been grown in clean environments and tested for harmful chemicals. I shop at Costco as they are carrying so many organic products and I can buy in bulk at good prices. I am amazed when I talk to friends who live alone and they always tell me that they don't want to buy so much and don't need to cook regular meals just for themselves. Well I say, why not? We deserve good healthy meals even if we are by ourselves. It is so easy to cook a delicious  nutritious meal in about 20-30 minutes. If you follow me on Facebook you have seen my food posts. I am proud of my creations and want to share them to show that it is not that hard and can be so satisfying and delicious. I also try to make it colorful by eating the rainbow of fruits and veggies, getting all the nutrients I need as often as possible. My body loves me for it!! When I first started my health coaching course we were tasked with making certain dishes. I have always cooked but not really gone out of my comfort zone so it was a bit intimidating. One thing I learned was if you screw it up just start again. I did screw it up but quickly realized my mistakes and the next version was pretty good. Cooking is now so much fun for me. I don't really need recipes or measurements unless it is a desert.

Organic orange yolk eggs over avocado

Avocado egg salad

Indian bison with broccoli and avocado

Pumpkin chocolate complete shake

Chicken cacciatori with spinach

Fruit Rainbow

Shrimp and broccoli

Brussel Sprouts onions and tomatoes

Usually I keep organic chicken, lamb loin chops and wild caught salmon in the freezer that I buy from Costco. You can separate them into smaller portions before freezing and they are ready to go when want them. I like fresh veggies but they do not stay good long enough to buy in bulk so I buy organic veggies in the freezer section as well. The broccoli and brussel sprouts come in 4 one pound bags inside a large bag for super cheap prices and they are organic. The benefit of buying in bulk. I have also bought cauliflower rice which is frozen and can be cooked as a rice substitute. It basically has no taste so you can create whatever flavors you desire. Spices really make the dish so don't be afraid to toss in whatever you like. I have gotten ideas just from walking thru Costco and trying the samples. One of my favorites these days is organic beets and goat cheese. I tried this at Costco and I now have it in my fridge all the time. They sell organic cooked beets in vacuumed packed that will stay good in the fridge for a few months. So easy to add to salads or just as a side dish with the goat cheese or whatever you like. I was never a beet fan but now I love them. Thank you Costco!! I should probably be a spokesperson for them. If we only had more locations as they are super crowded right now in South Florida with the season upon us. My favorite food at this time of year is pumpkin. I just found organic pumpkin in Publix and added it to my vanilla complete shake yesterday. So good!!! I will try it with the chocolate as well but will need more to overpower the chocolate flavor. I love both chocolate and pumpkin so it will be good either way.

Go out and expand your palette with some great delicious new foods you have never tried. Eat the rainbow, realizing that there are different nutrients, phytonutrients, minerals, enzymes, amino acids, etc in all, and the synergy of these working together in your body are making you thrive. I grew up with food being very important as most of us did. It has a new meaning now as it is truly thy medicine. My insurance policy is my fruit, veggie, grapes and berries, and omegas that I take everyday as whole food supplements to bridge the gap between what I should eat and what I do eat. It is virtually impossible to get this much nutrition everyday as there are over 35 different fruits, veggies and berries. I heard about these from a friend at a health fair and it made so much sense to me. I will take them for the rest of my life as I never get sick, recover quickly from physical activity, have great skin, hair, nails, and gums, and my gut is loving me for it.

Please contact me if you are interested in learning more about health and wellness, and would like to come to one of our events where doctors and mentors speak about nutrition and health. We also have great cooking parties such as Salad in a Jar and Potlucks.

We have one body and one life so make it the best it can be and realize that practicing prevention, instead of treating disease will always win in the end.

Which path will you choose?

Keep it Happy and Healthy

Susan G
Your Wellness and Nutrition Coach
www.sgeers.juiceplus.com
susangeers@gmail.com
757-352-1745

Substitutes: Yes You Can (part 2)

I have always known that breakfast is the most important meal of the day. It gets your metabolism going and this is what makes your body work the way it should throughout the day. In order to keep your metabolism up you must continuously eat and drink as well as keeping up with physical activity.  The old adage that not eating will shrink your stomach and help you lose weight is quite the opposite.  As I said in “part one”, if you don’t eat you produce stomach acid which is painful and can cause stomach problems. About 15 years ago I was eating an orange and drinking coffee every morning. I started to notice my stomach aching everyday. The pain finally got so bad I found myself at the doctor’s office and eventually found out that I had reflux and a small ulcer. I was advised at that time how to eat to repair the damage, and keep it under control. The acid from the oranges mixed with the coffee would definitely have to change. I needed to get more substantial food into my breakfast routine: eggs, cereal/oatmeal, whole wheat bread, milk, etc. I also learned to stay away from high acid foods such as tomatoes and citrus. Yes, these are good for you, but for me it had to be in moderation to correct this problem. I also learned to eat slower which helps with overeating as you get full quicker. Another good tip was not eating less than a couple of hours before going to bed and keeping your head slightly elevated while sleeping. I took all of this information to heart, and my body started repairing itself slowly but surely.  I still have reflux but it only flares up when I have eaten too fast, or too much. I love tomatoes and they are not a problem for me anymore.  I know when I have a lot of indigestion it is usually due to not having enough food in my stomach, or eating to fast. 

So, let’s get back on track with substitutes for lunch and dinner. Bringing lunch from home is always the best way to control what you are eating, however if you don’t choose to go in this direction, like me, there are still good choices you can make. Most of the eating establishments today are much more health concious, and always have lite and healthy menu items. The key is to make those choices. If you know that you will be too easily swayed by the high fat items, choose to go to healthier places, or just bring your own food. You have to make the effort to make the right choice most of the time. Everything in moderation, as “they” say. My favorite places are centered around the good choices I want to make. Sushi is always a great choice but watch out for the fried items such as shrimp tempura, soft shell crab roll (spider), and the mayo sauces. Try to stick to the raw fish, avocados, cucumbers, edamame (soy beans), miso soup, salad, and green tea. The rice in the rolls is ok but try and keep it to a minimum. Green tea is full of antioxidants and very good for you.  Some of my other favorite places and food choices are:  Panera Bread-Thai Chopped Chicken Salad, Schlotzskys-smoked turkey on wheat, or chicken salad with lettuce, tomato, and lite mayo, or any of the salads, but be careful to choose a lite dressing with as little sodium as possible. I also frequent Gourmet Gang for the Sante Fe Chicken sandwich. I get it on a wheat wrap as opposed to the multi grain bun, and I increase the roasted red peppers, and decrease the red pepper mayo. On Saturdays I usually go to Taste Unlimited, which I have been going to since I was a child. Everyone knows how famous “Taste” is for their house dressing. The blackened tuna is the best, as well as their many healthy salads, and the fresh baked breads. My favorite place is a great mediterranean restaurant called Azars‘. I have been going there for the last ten years, at least once a week. The food is so fresh, flavorful, healthy and filling. Lots of veggies, hummus, pita and wonderful sauces. They have the best greek salad with Mama Lina’s dressing, as well as great homemade soups. The chicken soup is my favorite. The wraps are always hot and crispy with the best flavor from the mixture of spices, sauces, meats and vegetables. They have alot of vegetarian choices, including eggplant, falafel, baba ganoush, and so much more. If you like this type of food you should definitely check them out. You will not be sorry.

The main point here is just stick to what you know when making restaurant/food choices. Lots of fruits and vegetables, lean meats, chicken, fish, whole grains, wheats, and oats. You just have to apply this to the menu. Instead of white bread and pasta,  ask for wheat. When ordering a salad always ask for dressing on the side, and opt for the lowfat, fat free dressings. Watch your serving sizes. If you get a large plate of food, cut it in half and take the rest with you for later, or split it with your lunch partner.  Eat slower to get full faster and avoid overeating. Drink while you are eating as this fills you up as well.

Please keep on reading to part 3.

The Weight Loss Success

So I am really getting into this new exercising I am doing. Alot of it was not easy but very challenging. I got the rower that my ex husband had when we were married a hundred years ago.  I thought if I can row at home I won’t have to go to the Y every night. That was the plan, however I pushed my right knee too far and tore my meniscus. I found out quickly that I could not play racquetball. This put a wrench into my exercise plan. I had to figure out how to get the exercise in without playing racquetball. What else am I going to do. Thank god it was April and starting to get nice outside. I started playing golf about a  year and a half ago. I would play more golf instead. I needed to get better anyway. I would also walk as much as possible; on the course, with the dog, anywhere I could.

The food logging and learning is going good. I start to realize that I need a certain amount of fat and that it’s ok to eat the good fat from eggs, avocados, nuts & olive oil.  It also helps my digestion, if you know what I mean. I start to notice that my clothes are feeling a little big and this gives me incentive to continue, realizing that everything I am doing is making a difference. I bought a small scale to keep in the bathroom and I do weigh myself every morning. It keeps me on track. But don’t be alarmed if your weight fluctuates by as much as 3-5 pounds in a week. Just be alarmed if your weight keeps going up and not back down again.  This particular method that I have chosen to lose the weight is a slow process with me only losing about a pound a week. I noticed the inches coming off before much weight. I think that was from the exercise and my trusty ab workout in the morning. I also forgot to mention that I started drinking more water again as well. I have always read that you should drink at least 64 oz a day (8 8oz glasses). It’s not really that hard if you spread it over the day and night. It’s still a challenge for me to get it all in but I keep trying. Other drinks count as well. The point is just stay hydrated.

The next articles will go into much more details about eating and food, and the exercises which have made a difference for me. Please stay tuned!!

Happy, Healthy & Thinner