Building Your Immune System For the Future

What is life now? Everything is closed except for essential business; grocery stores, drug stores, restaurants for take out and delivery only. All due to a virus that seems to be all over the world at present. I am a bit baffled at the severity of info that is driving everyone to quarantine, keep social distance, wash hands continuously and avoid any type of germs. I wonder what will be the takeaways from all of this. Will we learn to take better care of ourselves and our health to have stronger immune systems, or will we just continue to be germaphobes, worrying about everyone and everything. The tone and mood is stressful and strange. Now more than ever we must practice mindful meditation, yoga, exercise, deep breathing, and any other kind of activity that increases our endorphins and brings some peace to our lives.  Maintaining a healthy lifestyle is key to having a strong immune system. I feel that this has not been publicized enough. We continue to hear about cases and deaths. What they don't talk about is the other underlying conditions that are driving these deaths and continuous respiratory problems, not to mention how many older adults are affected due to other health issues. This happens everyday, even before this virus. There are many reasons people get very sick and to continue to only blame this virus is ridiculous.

I want to focus on building your immune system so it is strong and you have a better ability to fight off these illnesses, and germs. We were raised playing in the dirt and swimming in lakes with fish and turtles. The exposures to dirt is what built our immunities. Now we are dirt and germ free which is not a great recipe for the latter. I know this is just for now and due to this virus but I also wonder how will we continue after this is over. Please focus on keeping yourself healthy and strong by eating lots of veggies, fruits, wild caught fish, grass fed and organic meat and poultry, gluten free grains such as quinoa, millet, kasha, brown rice, nuts and seeds, and healthy fats like avocados, olive oil, goat cheese, hummus, just to name a few things. Stay away or limit dairy such as cheese, milk, yogurt, as it causes inflammation which causes illness and disease. There are great substitutes such as almond, rice, or soy milk and dairy free options. We also need to sleep 7-9 hours each night, stay active during the day and try some intermittent fasting. I have been able to do this by not eating after dinner by 7pm until the next morning around 9. That's a good 14 hours to detox without you even realizing it. I have been doing this since the beginning of January, along with cutting most of my sugar and I feel so much better and lighter.  Dealing with the everyday stress these days is a concern and we must all find ways to handle this. As I said earlier, mindful meditation, relaxation exercises, physical activity, yoga and deep breathing. Also whatever you need as an escape to take your mind off the present situation; limit your news exposure, listen to good music, watch something funny, work on puzzles and games, give back and help others.

My best line of defense is the veggie, fruit, grape and berry, and omegas that I take everyday. This  whole food nutrition has been boosting my immune system, reducing inflammation and oxidative stress, and contributing to my overall health and wellness for the last 7 years. It is my best insurance policy. I also drink a plant based chocolate shake several times a week which is low glycemic and a great snack and meal replacement.  Please watch the video below for more info and let me know if you would be interested in getting started with these amazing healthy whole food gems. We also have a hydroponic growing system called the Tower Garden and you can grow your own produce at home. It's nice to know where your food comes from.

Please take care of yourself and your body so you have the defenses you need to fight anything that may be lurking out there. Try to relax and not stress during this very strange time in our lives and focus on the positives as things will go back to a new normal soon.

Keeping it Happy and Healthy
Your Nutrition Coach
Susan G
www.sgeers.juiceplus.com

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

Cherish Your Friends; They are Precious Commodities

I've been wanting to write an article about how important it is to be there for your friends. In this time of transition, my friends have been invaluable to me, and I have realized how much I appreciate those who have reached out to me, and been there. So much so that I have noticed when my friends have really needed me in return. We are all dealing with so much in our lives; kids, parents, college, marriages, death. Need I go on. I think you get the message. The important thing is that we must continue to be there for each other, for support when that tragedy comes along, whether it be the death of a spouse, the loss of a relationship, or the loss of a job. I know it's hard to compare one to the other, but for the person going thru the so-called tragedy, or the actual  tragedy, the sense of loss is very much the same. Being there and showing your support can be as little as just a phone call or a text, or as big as taking the time to just be with that person for a while so they don't have to be alone, and listen to whatever they want to talk about even if you've heard it over and over again. Everyone heals and deals in their own way, and on their own time schedule. Personally, I have had to realize that everyone is busy with their own stuff, and when they find the time to respond they will. Because I have so much free time these days, I take for granted that just because I call or text doesn't mean that the receiver can respond immediately, even though that's what I want. That's what we all want; INSTANT GRATIFICATION. Eventually they do respond, and if they don't and the message was really important, just send it again, as it may have gotten lost or forgotten, depending on what is going on at the moment with the other party. Remember, EVERYONE IS BUSY with something, and it's not all about you.

Part of being there for your friends is making sure they are taking care of themselves by eating right and exercising. I know some of my friends might think to themselves; "oh no here she goes again, preaching about food and exercise". Well, that's my thing. It's hard to keep my mouth shut when I see that my friends are not eating enough because they got busy, or just didn't feel hungry. We need to remember that in order to feel hungry, you must eat. Eating is what makes the body work and gets that metabolism moving. I know when I started writing about changing my eating habits I mentioned that I had to get used to eating every couple of hours even though I wasn't hungry. It took about two weeks but once my body got used to eating every couple of hours, I was quickly reminded by my stomach, it was time to eat. Try and keep snacks in your car such as nuts, and water, and grab a piece of fruit to take with you when you are leaving the house. You never know when you will need it because you got to BUSY, and forgot to eat. It's happened to me as well when I get caught up in whatever I am doing and before you know it 4-5 hours have gone by and you haven't eaten anything. Normally my stomach will tell me, and I know that is the natural progression for most of us, but if you jump start  your body with a good, healthy breakfast in the morning, and keep up with those snacks between lunch and dinner, you will feel so much better. Your body will thank you and you will want to eat. Also try and keep up with your exercise, by walking at least 30 minutes a day, and getting that heavier cardio workout a couple of times a week, to keep your heart healthy. I remember a phrase from a movie, " exercise produces endorphins, and endorphins make you happy". Just another reason to exercise when you are down in the dumps. I can't tell you how many times I was down and out and didn't want to go to the gym for any reason. I try to remember how good it felt at the end of those nights when I was coming home and thinking to myself how glad I was that I made myself go, and how much better I felt because I played some great racquetball and got to hang out with my friends at the Y. Most of the time I forgot why I was down in the first place. I would like to also stress how important it is to eat something before and after your workouts, to have fuel to burn, and replenish when you're done. Feeling light headed is a sign you have not eaten enough, and avoiding food due to a workout is not the healthy way to go, especially in the heat. One more tip is to always drink water throughout the day, to keep yourself hydrated, and once again, make that body work.

So enough healthy tips for one day. The point once again is that we all need to take care of each other and be there for one another in our times of need and just because. Be honest with each other, but try to realize when to back off due to timing, and the severity of the situation. Put yourself in your friends position and try and realize what they are feeling before you react strongly, or negatively. I have had most of my friends for a very long time and have come to value them so much more thru the years. Friends are precious commodities, not to be taken advantage of, or taken for granted. I dedicate this article to all of my friends, and you know who you are. I love you all very much!!

Living and Loving My Friends

Life Is A Gift; Don't Wait For The Tragedy

Everyday there are so many stories, TV shows, ads, and reports about obesity, and the tragedies that have caused people to become healthier and take charge of their lives. I finally decided that this needs to be the subject of my next article, so here it is. Why do we have to wait for a life changing event such as death or illness to shock us into reality, and finally take charge of our  health and wellness? I think it's great that there are more and more shows such as "The Biggest Loser", and "The Revolution", and even "Dr. Oz", not to mention all the cooking shows on the Food Network to promote the importance of losing weight and maintaining a healthy lifestyle. What I don't understand is how and why we let ourselves get to the point of no return. I know that everyone is a victim of their environment. We eat the way our parents eat which is the way their parents ate. We exercise the way we were taught in school, and/or by our parents. As adults we are exposed to so many new things, however we seem to turn a blind eye to the things we know we should do in an effort to maintain the norm as we know it. Always afraid to take that new step into the unknown. How will I ever live without my cakes, cookies, chocolate, creamy sauces, satiating fried foods, etc. I can't tell you how many times I have tried to talk to people about new foods I have tried, and had them tell me; "I can't live without this", or "I can't give that up", " It doesn't taste the same", "I'd rather not eat it if I have to substitute this for that". The very next comment is; "I can't seem to get rid of this belly, and I am exercising all the time".

 My answer is if you want your body to change, you have to be willing to make changes.   The real question is how badly do you want things to change. I have learned throughout my life that you can do anything as long as you try hard enough, and want it bad enough. We all control our own destiny. What we eat, and how much we exercise is no different than what we want to be when we grow up, or what we want to do with the rest of our lives. The information is out there for the taking, but you have to go and get it, and then do something with it. I realize that change is always the hardest thing to accomplish. I found this out being an Office  Manager/CFO in my last job. I instituted many changes in my early years at the job, but this was by far the greatest challenge. People are so resistant to change. If we never take that next step into the unknown, we never improve on anything, and everything stays at a constant whether it be good, bad, or indifferent. If it's not a good change, the best  part is you can always change back to what you know to be good. What have you really lost in the long run, and you took the bigger step in an effort to find out what else was around the corner that you otherwise would have never known about. More times than not, the results of the change will be positive, and you will feel a remarkable sense of satisfaction, and accomplishment for going in the new direction. I have always felt that there is always room for improvement. 

Getting back to my point of the article; Take charge of your life now. If you wait until something tragic happens, you could be harming yourself in ways that cannot be repaired. It is a well known fact that getting rid of the belly fat, and incorporating daily exercise in your routine, can, and will reduce medical conditions such as high blood pressure, cholesterol issues, and many other illnesses. This is different for everyone, and there is no guarantee as to what medicines you can reduce or cut out completely, but the benefits of eating more fruits, and vegetables, healthy whole grains, beans, lean meats, chicken, and seafood are becoming clearer and clearer each day. I know myself changing the way I eat has caused me to notice how badly my body feels when eating too many sweets, fried foods, and fatty foods. I actually enjoy the taste of fresh fruits, and vegetables, and cooking my own healthy meals gives me such a sense of accomplishment when the meal is complete. I was raised to enjoy my food, and I have learned to do just that thru healthy eating with fresh ingredients. Always remember to eat what you like, and be creative with your food. Once again, change is good, so try new things to enhance your choices, never depriving yourself of anything within reason. My advice is be healthy 90% of the time, and let yourself go 10% of the time.

EVERYTHING IN MODERATION

Life is Precious, Don't Take It For Granted

Oh How I Love Great Theater

Last weekend the majority of my family and me went to Boston to visit my son. He was playing the lead in his first mainstage play at BU so this was very exciting for all of us, especially him. We got to see the last 2 performances and 3 other plays that his CFA pals were in. They were all amazing and their performances were as good as I have seen on broadway; to quote my dad.

I was truly impressed with the immense energy that was expressed on stage throughout all of the performances we saw. They were extremely physical and you could see that the energy level had to be at its highest to pull off the best performance. It made my adrelin flow just being part of the audience. In my son 's play part of the audience was even on stage as part of the jury. It was very exciting. You would never think of theater as being a great workout but believe me, it is. If you have any interest in trying it out you definitely should. It is a great, healthy outlet for anyone, and entertaining an audience can be such a rush. I loved being part of theater in high school and actually started taking some classes in college but I chose to go the conventional route. I am so happy that both of my kids decided to include theater in their lives.

The other great part of the weekend was that it was in Boston. I have come to love this city. Each time I go I find a new sites to explore, and each section is more exciting than the last, it seems. This time we stayed in Copley, which has really nice hotels, and prime stores, such as TheTannery, Lord & Taylor, The Lindt Chocolate Store (OMG), etc. You know, high end. We stayed there to be close to the Boston Center for Arts, where my son performed. We didn't really walk to much due to the cold weather, but we did our share. One thing I love about the city is how much everyone walks. I remember my son coming home last summer and asking me to walk to the pizza place down the street with him instead of driving. I never really thought about it, but in our area we do not walk, we drive. We walk when we are excercising but not in our every day commute. He loves walking everywhere and in that great city, if you have to go to far you can always take the "T" (train/subway). I venture to say that people who live in big cities such as Boston, New York City, Chicago, Los Angeles, even Washington DC are much healthier due to the constant walking in their every day commute. They do not consider this part of their workout routine and I'm sure they continue to include some type of gym workout, or exercise routine in their lives. Hence, they are getting a double to triple workout.

Just some other little tidbits about my life and how all life's experiences have some sort of physical activity connected to it. Experiencing theater and the adrelin rush that comes with it, for both the actor and the audience is truly an exhilarating feeling, and this is just another example of what I consider "HEALTHY".

Loving Theater in Boston

Substitutes: Yes You Can (part 1)

Before I started this journey, my belief was that I could have everything I wanted in moderation. That’s what I had always read. As I said in earlier articles, I thought I was eating healthy, however I continued gaining weight and not losing or maintaining. When I started logging in my food and seeing everything I was eating, I realized that I needed to make major changes to the types of foods I was putting in my mouth. I needed to start using substitutes in order to stay on track and make healthier choices. Once again, it was about getting back to basics; good proteins, veggies, and carbs. I am a very routine person which makes things easier to stay on course. The hard part is making the initial change.

For breakfast I usually have oatmeal. Buy the Quick Oats in the cannister, not the flavored prepackaged type which is loaded with sugar. I use Almond Milk instead of water to get the morning dose of  calcium, as well as the addtional flavor.  There are many ways to enhance plain oatmeal. Try cinnamon, real sugar, or honey, any fruit, and nuts if you prefer.  My standard oatmeal is Almond Milk, cinnamon, Stevia in the Raw, and fresh blueberries. I alternate days with whole wheat cinnamon swirl bread and peanut butter, cinnamon, fresh blueberries, and a glass of Almond Milk. The key here is one piece of bread, and one tbsp of peanut butter (reduced fat, or natural). The serving size for peanut butter is 2 tbsp., but that has 16 grams of fat. As with most nuts and nut products, the fat content is high for one serving size. The key is; cut it in half.,  You still get the benefits but half the fat. I always have an 8 oz glass of low sodium V8 juice with breakfast as well. It’s a great way to get a couple of servings of veggies in addition to the blueberries.  I always start the day with coffee; one cup at home, and one cup at work. “They” say it gets your mind going and has some good benefits. For me, it is a necessity. The darker, and bolder, the better.

I usually bring the same snacks to work everyday. Routine, routine, routine. I eat every couple of hours, as well as drinking water in between; after coffee, of course. My morning snack is a small apple. I like gala apples, but whatever you prefer. I have an apple wedger (Pampered Chef), which gives you more peices to eat, and cuts down on the juicy mess. I eat this about one hour before lunch, and it keeps me from getting to hungry before lunch time, in addition to helping me curb my appetite during lunch.  My afternoon snack is plain greek yogurt (i prefer Chobani), with a couple of handfuls of blueberries mixed in. I started buying the individual cups but it was hard to find the plain in this size so I have switched to the large containers. It’s better economically, and a great item to keep in the refrigerator as a substitute for sour cream. There is no fat,  loads of protein, and calcium, and it is very filling. I usually eat this about 3 hours after lunch so I don’t have to rush home to eat dinner because I am starving from not eating since lunch. I have gotten so used to this routine that I can’t imagine how or why I didn’t have afternoon snacks before. I would always have something before going to play racquetball, but maybe not if I was not going to play.

Healthy eating means eating healthy food, not avoiding food all together.  Realize that not having enough food in your body will cause you to increase stomach acid which can lead to alot of pain and discomfort, as well as potential stomach problems. Please read on to “Substitutes: Yes You Can (part 2)”

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.

Substitutes: Yes You Can (part 3)

I usually eat dinner at home during the week. I keep chicken, shrimp, and meats in the freezer as I buy them in bulk. I usually buy fresh seafood when I am really in the mood for something specific, and I cook it that night. I like fresh veggies but they go bad fast so I only buy what I will use for about a week at a time. I always have a bag of broccoli florets, baby spinach, grape tomatoes, and onions in the fridge. During the winter I like soups and casseroles; comfort food. I like to make my own but I do buy cans to have on hand when I don’t have time to cook or I am just getting home from the gym and want something fast and easy. Some of the soups I buy are Amy’s organic soups; lowfat split pea, black bean vegetable, black bean chili, vegetable barley. They are very healthy and flavorful but be careful of the fat content in some of them. My son is a vegetarian and he loves her chili made with vegetable protein. The consistency is just like meat but it’s a little high in fat. I also buy the Campbells Healthy Request soups; Chicken and Sausage Gumbo, and Italian Wedding Soup. These are my favorites but there are many choices. You have to buy what you like or you will not eat it. I also love little smokie sausages. When I was a kid we would make sausage sandwiches all the time. I was so excited when I found Hillshire Farms turkey smokies. They are great and the fat content is so much less than the pork or beef smokies. Recently I found chicken smokies and they are even better, with the same fat content. Substitutes, substitutes, substitutes. I add the smokies to the split pea soup and it is great, as well as adding a boost of protein. Grab a handful of reduced fat wheat thins or a peice of wheat or pumpernickel bread and you have a quick balanced meal.  I also buy the Indian vegetable packages such as Spinach Channah, or Madras Lentils. These are great to add to your meal as a side dish or a topper for fish, chicken or meat. I forgot to mention that I do go to Nawab, the Indian restaurant, for lunch about once a month. The food is fresh, with lots of veggies, good spices and sauces, meats and chicken. I don’t go more often than that because it is a buffet and I always tend to eat to much and want to take a nap by the time I get back to work. Everything in moderation.

I do like to go out on the weekends since I have eaten home all week.  I can find just about anything I want at any resaurant and fit it into my food plan. Once again I try to only order what I will eat, unless I am going straight home and I can take the leftovers, or I can split the dish.  I order what I like, keeping in mind the basic food groups; protein, carbs, veggies, as well as lowfat items. I do let myself go sometimes if there is something I really want that I would not otherwise eat on a regular basis. About every 6 to 8 weeks I get a pedicure in the evening, and next door to the nail place is an Uncle Al’s Hot Dogs. It’s usually around 7:30pm when I’m  done with my pedicure, and I am hungry, so I go next door for my usual indulgence; one hotdog with hot mustard, chili, and onions, and an order of sweet potato fries with an unsweet tea. It is just enough and I do not feel guilty as it is only once in a while. EVERYTHING IN MODERATION!!

You shoud always enjoy eating. I was raised to appreciate good food, and have been exposed to the worst and the best. The point is that there are good, healthy, satisfying, flavorful choices that will fit into your lifestyle.  Stick with what you like, but be willing to try new things. You never know what you might be missing!!

Living and Loving Food

Exercise For You

As you can see from my previous article “My YMCA Experience”, I love racquetball. I have never been a great exerciser. I have tried many classes over the years in an attempt to try and be healthy and exercise. When I  started really playing racquetball at the ripe old age of 36, I knew I had finally found the answer to exercise for me.  I have been playing for 15 years now and still enjoying it as much as I can. It is a very addicting game once you have been bit by the bug, but it does take it’s toll on your body over the years. I have had many bumps, bruises, sprains, cuts, black eyes, etc. but I keep coming back for more. I have laid off playing for 6 months at a time in order to recover from injuries. When I started this journey to weightloss back in February I was doing the Activtrax workout as well as playing racquetball. Around the end of March, I tore my meniscus in my knee and had to stop playing.. I wasn’t quite sure what I would be able to do with this type of an injury but I was determined to continue exercising anyway I could. Walking was always an option, and I would continue that everyday. The weather was starting to get  nicer and I started playing golf again. I learned how to play golf last summer and I really love it. It is such a challenge learning all the different shots, and which club to use when.   As long as it was nice outside I could play 2-3 times a week. If I could walk 9 holes I would, but I did enjoy riding in the cart, especially after working all day. I played in a ladies league on Wednesday nights and looked forward to it every week. I was seeing an Orthopaedic doctor for my knee and started doing physical therapy twice a week. I did this for about 2 weeks at the hospital and decided that I could continue at the gym doing the same routine. I could ride the bike for 10 minutes and go 2 miles. I never realized that I could do this but my PT guy loved challenging me and I was always up for it since I was in major exercise mode. I decided to make this part of my weekly exercise routine, a couple of times a week. So now I had golf 2-3 times a week, walking the dog, and going to the gym a couple of times a week, and don’t forget my trusty ab workout every morning. It’s amazing how much exercise you can get in your normal daily routine.

The most important thing is finding activities that you enjoy.  If you don’t think of it as exercise, or a necessity, and just make it a fun, positive part of your life, you will look forward to it, and actually want to exercise.  Take a walk after dinner, or a big meal. Park further away from your destinations to get a few more steps in. Find that sport that you used to love and try it out again. You will be amazed how motivating it is, participating in something you look forward to, and seeing/feeling real benefits. It’s all a state of mind.

Living to Exercise

Getting Over The Plateau

I am feeling great!!  I have lost about 15 lbs and most of my old clothes are fitting me again. Its amazing how well your shirts fit when you don’t have the extra rolls. I am also noticing my bra feeling bigger as my back is getting smaller. I never imagined that would happen.  I am thrilled with my progress and it leaves me wanting more.

I am doing the same things I have always done but I start adding more and more Lean Cuisine type meals, as they are easier and it is just me at home these days. I am maintaining my current weightloss but not losing anymore. I had hit a plateau and realized that it was time to make another change. I read that you should eat more real food rather than processed foods. You know, cook it yourself, instead of buying it already prepared with whatever they decide to put in it as far as preservatives, taste enhancers, etc. I decided maybe this would help me lose more weight. I left the rest of the box dinners in the freezer as back up and bought more fruits and veggies, hummus, avocados & nuts, and started getting back in the kitchen. I had fish, chicken, and shrimp in the freezer. I would eat this with my veggies and whole grains for dinner. I have always tried to eat whole grains, wheats and oats as opposed to white breads, pastas, and rice. I do believe it makes a difference. I also decided to put the healthy fats  back in my diet such as olive oil, avocado, nuts, etc.  It’s funny how reading something that you know makes sense, doesn’t resonate until you really need it. As I said before, I always read the health articles that come up when I go online. I find them very useful and full of great tips. It didn’t take long to notice that this change in diet from boxes to homemade was making a difference. The weight slowly started coming off again and I was feeling even better. Once again, THEY were right. Who are they, you might ask. Well, it’s always been a joke in our house that “they” are, you know,  ”them”. 

My doctor told me not to drink so much milk due to the large amount of sugar. I never realized how much sugar was in milk and I was drinking 2-3 glasses a day. They also suggested eating greek yogurt which I immediately turned my nose up. I have never been a yogurt person unless it was frozen. I had been hearing about how much protein was in greek yogurt with little to no fat. I tried a blueberry Chobani and it was great. Didn’t taste like the yogurt I remember.  I am hooked. It literally tastes just like sour cream, which I love. I decided to buy the plain which only has about 7 grams of sugar as opposed to the fruit flavored which has about 20 grams of sugar. I kept more blueberries on hand to mix in and add some sweetness, but any real fruit, nuts, or granola will enhance this healthy snack. The different textures  is also nice between the blueberries and the yogurt.  This has become a very commom everyday snack for me. I forgot to mention that each serving of this yogurt has 18 grams of protein and no fat. It’s also a good source of calcium which is very important to us gals. Try substituting it for sour cream in any recipes or as a topping for soups and chili. You will love it. I decided to switch to Almond Milk to replace the 1% milk I was drinking.  It tastes great. The unsweetened is only 40 calories but is very bland. I recommend the original which is 60 calories with a little sugar added. I like the Blue Diamond brand, however Silk makes it as well. The sugar grams are almost half of what’s in milk, and the calcium and other vitamins are double that of milk. It didn’t take much to make the decision to switch. I use it in my oatmeal every morning and it’s great. I also find it easy to drink on its own. V8 juice is also a good way to get a couple of veggie servings in during the day. I drink it in the morning with one of my powdered supplements. Buy the low sodium. You won’t notice the difference after a few days and the reduction in  sodium is considerable.

So to wrap up, while checking the labels for serving size, fat, carbs, and protein, add sodium and sugar. Eat lots of veggies and fruit, lean meats, fish, and chicken, whole oats, grains, and wheat, and drink lots of water. Try to stay away from processed foods if possible. It’s just as easy to grab a piece of fruit, or a handful of nuts. If you are eating healthy you will not need to worry about your calories. The food will speak for itself.

 Happy and Naturally Homemade

The Weight Gain Dilemma

So now that my hormones were somewhat on track it was time to get rid of this extra 30 pounds or so.  I really thought I was doing everything right; playing racquetball 2-3 times a week, and eating what I considered to be healthy. I had heard a couple of people talking at the Y about a new computerized system called Activtrax. Apparently you could log your food in and it would calculate how many calories, fat, carbs, and protein grams you ate. You could also get set up on the computer based on your goals for weightloss, and exercise. I had been searching for something to help me lose this god awful extra weight. I was getting ready to go up another size and I was not willing to let that happen. It was enough!!

I decided to take the plunge. What did I have to lose? Some weight, maybe? I got setup on Activtrax with a goal of exercising at least 30 minutes a day, and losing at least 30 pounds. My workout included all the weight machines, a few exercises on the mat with the ball, and the other exercise bars, belts, etc. I also warmed up on the treadmill and finished on the eliptical.  I decided that I would go to the gym on the nights that I was not playing racquetball. The computer spit out my workout everytime I came. It was great. I also started doing the 8 minute Ab workout every morning. I have been using this for many years off and on. I have to be really motivated. Anyway, there are about 12 different ab positions and with 20 reps each that comes to about 240 total crunches. I also do 20 leg lifts on each side, as well as some knee and lower back stretches. I know this sounds like alot but you can knock it out in 15 minutes or less. I do breath in between, so I am not doing the crunches continuously. Believe me, I am no great exerciser, so if I can do this, I know you can. I was really challenged by the logging in of the food. They have alot of choices with breakdowns of each item. I had my breakdown of 20% fat, 50% carbs, and 30% protein. It was very interesting seeing what I thought would fit into these categories and what I actually ended up with. This taught me alot about looking at the labels for these breakdowns. I also found out that it takes about 3-5 times more protein to get to 30%. In the beginning I measured everything to make sure I was only eating a serving size. Its important to do this. You think you are only eating a certain amount of butter, or mayo, or peanut butter until you start to measure. I became very aware of how much fat was in everything. I starting buying lite and lowfat dressings that I thought I would like as well as some bags of frozen fish, shrimp, and chicken breasts.  I like fresh vegetables, so I only bought what I thought I would eat for about a week at a time so as not to waste the food and have to throw it away. I hate throwing away food because it went bad. I was on my way and it felt good to start this new journey. I was very motivated and determined. Please continue to “The Weight Loss Success”.

Those Raging Hormones (part 2)

What I do know is that I have never gone to the doctor so much in my life but I feel that my needs are truly being addressed. With my gynecologist I took the first set of hormones for 6 months because I was told that I needed to get them in my system for at least 90 days. It took me at least 6 months to get rid of them, if not longer.  Now when I have a problem with any new doses of hormones I am told to stop them immediately as they should not be making me feel bad which is also indicating that the dosage is not correct and needs to be adjusted. The differences in approaches between the two doctors is unbelievable. This new doctor is not a gynecologist so I was advised to keep my original GYN for that purpose or I would have to find a new one. I thought it was weird that my GYN was not taking care of my hormones, and that the doctor who was taking care of my hormones was not my GYN. I noticed the next time I went to my GYN that on their questionaire they ask if you are under another doctor’s care for hormone replacement. This only solidified the fact that hormone replacement alternatives are becoming very popular. When I started with my new doctor he did not put me on any hormones right away. My overall health was a bigger concern, hence all the tests mentioned before. This doctor believes in a more holistic, homeopathic approach. He immediately told me to start taking supplements that were necessary for healthy body function: fish oil, calcium, a thyroid supplement, and a PMS supplement. After test results he also increased my vitamin D quite a bit. There are many sources for these supplements, but I chose to go with the company he uses as I knew he was using supplements himself. I thought, if he trusts this source for himself, it must be good. I had also done some research on menapause and how it affects your body, and everything I read he supported with his information and knowledge. That made me feel much more confident that I had found the right doctor and we were on the same page. What a great feeling that is!! By the way, all of the supplements I take are completely natural, with ingredients such as rosemary extracts, broccoli extracts, etc. On the other hand, it is important to take these under a doctor’s care. Even natural products can have adverse affects depending on your body. Everyone is different and unique, and it is important that you understand that the right combination for one may not be the same for someone else.

In closing I just want to say that there are many approaches to this problem. This is just my experience and what works for some may not work for others. Try and be smart about your choices, listen to your body, and if you are not comfortable with your current treatment, seek an alternative. Realize that a healthy diet and exercise always play a part in the total body experience.

Good luck and happier hormones

Fighting The Over Fifty Blues

This is the first in a series of articles that I will write about my experiences trying to lose weight after 50. I have always been a very active, independent woman. I have raised 2 kids as a single mom and all this time I thought I was eating healthy and exercising enough to maintain my weight and size. A few years ago I went up another size which was now two sizes larger than I have been since I was about 30. I stopped wearing anything that was clingy or showed off my belly fat. Thank god smocky shirts came back in style, even though I have always been told that you should not wear big clothes as they make you look bigger, it was still more comfortable for me. I finally got my hormones somewhat under control after  years of unbearable hot flashes, and now it was time to get back to my more desirable size. I started in February of this year and after about 6 months I have lost 20 pounds and enough inches to be able to wear my old clothes very comfortably.  I have even lost weight in my feet and hands which I find incredible.

In the coming articles I will go into much detail about how I did this without killing myself with exercise and giving up all the foods I really enjoyed.  In otherwords making a lifestyle change.
Stay Tuned!!

Happy, Healthy, and Thinner