Showing posts with label eat to live. Show all posts
Showing posts with label eat to live. Show all posts

Tuesday, January 1, 2013

2013: The Year of Progress





I have declared 2013 as "The Year of Progress" instead of making a resolution this year. Sure, I have set some lofty goals for myself on both a personal and professional level, but every goal is contingent upon completion of a previous one. I have a plan to get from point A, to point B, etc.

What's the point of having a plan? Consider that thousands and thousands of people vow to lose weight and get in shape every year. By March, they have fallen back into the same old habits. Why? In large part, this is due to a lack of measurable, attainable, time-driven goals. We need a plan containing specific criteria in order to hold ourselves accountable. Let's consider a different approach:

What's the ultimate goal? To get healthy. (Great! But, vague.)

WHY? My current lifestyle will make me sick and I have a family history of cancer, heart disease, diabetes, etc. Or, I want more energy to excel at work and keep up with my children. Or, being fit helps me to manage stress. Or, I want to reverse the effects of aging. (Knowing your "WHY?" is the most important thing!)

What are the necessary components to the plan? Visit the doctor for a complete physical, find 3 forms of exercise that are enjoyable and easy to work into the schedule, change the diet. (Better, but let's be more specific.)

Which specific goals must be achieved?  Lose 3 pounds per month over 12 months totaling 36 pounds, exercise a minimum of 3 days per week for 30-45 minutes each session, weigh-in once per week, eliminate 3 bad foods from my diet and 1 bad habit (like smoking) every month, drink 8-10 glasses of water daily, sleep a minimum of  8 hours each night. (Now, we're getting somewhere. Let's make it time-sensitive.)

When must all of these things happen? Doctor visit by January 15, 2013 and first weigh-in, start exercising January 20th, make dietary changes today, increase water intake today, lose 3 pounds by February 20th, shop for new clothes quarterly (assign dates) including new workout gear if goals are met, set new goals if you fall short monthly, revisit your "WHY?" statement.

What is the penalty for not staying the course? Revisit your "WHY?" statement. Write it down and post in the places where you are most tempted to fall off the bandwagon.

Best wishes and much success to you all in the coming months! Be good to yourself! More next time...


Friday, March 9, 2012

I'll Have a Little Pink Slime with That!


ABC news recently ran a story on the filler used in ground meat that consumers purchase everyday at the grocery store called, "70 Percent of Ground Beef at Supermarkets Contains ‘Pink Slime’". I've posted an excerpt and link to the full article below. Do with this information what you will, but I don't eat and won't be eating any red or pink meat in the foreseeable future. I'm just sayin'...

Image Credit: Brian Yarvin/Getty Images

Here is an excerpt:

Gerald Zirnstein grinds his own hamburger these days. Why? Because this former United States Department of Agriculture scientist and, now, whistleblower, knows that 70 percent of the ground beef we buy at the supermarket contains something he calls “pink slime.”

“Pink slime” is beef trimmings. Once only used in dog food and cooking oil, the trimmings are now sprayed with ammonia so they are safe to eat and added to most ground beef as a cheaper filler.

It was Zirnstein who, in an USDA memo, first coined the term “pink slime” and is now coming forward to say he won’t buy it.

“It’s economic fraud,” he told ABC News. “It’s not fresh ground beef. … It’s a cheap substitute being added in.”

Zirnstein and his fellow USDA scientist, Carl Custer, both warned against using what the industry calls “lean finely textured beef,” widely known now as “pink slime,” but their government bosses overruled them.

Read the full story: http://abcnews.go.com/blogs/headlines/2012/03/70-percent-of-ground-beef-at-supermarkets-contains-pink-slime/

Be good to yourself! More next time...

Friday, February 17, 2012

What's Eating You? Day 5: Vitamins and Minerals

Vitamins are organic substances found in foods that are essential for growth and development of the human body. They are classified as water-soluble and fat-soluble. Water-soluble vitamins dissolve in water and can easily be transported through the bloodstream. The B vitamins, vitamin C, and choline fall into this category. Since the body stores very little of these vitamins in the body, they must be consumed regularly. Fat-soluble vitamins, however, do not dissolve easily in water and require fat for absorption in the intestines as well as for transport through the bloodstream. The fat-soluble vitamins A, D, E, and K are stored in bodyfat, the liver, and in other organs of the body in smaller amounts. Consuming excess amounts of fat-soluble vitamins, especially through vitamin supplements, can lead to a toxic build-up in the body.

Minerals are inorganic elements which contain no calories, are required by the body in small amounts, and are essential to a variety of system functions. They are classified as major minerals and trace minerals. If the body requires more than 100 milligrams per day, it is considered a major mineral. Conversely, a trace mineral is required in amounts less than 100 milligrams per day. Examples of major minerals include: calcium, phosphorous, magnesium, sodium, chloride, potassium, and sulfur. Trace minerals include: iron, zinc, chromium, fluoride, copper, manganese, iodine, molybdenum, and selenium. Minerals are stored in the body. Excess mineral supplementation may lead to toxic levels in the body.



The human body cannot survive without vitamins and minerals. Depending on one's age, gender, health condition, and level of physical activity, the required amounts of each will vary. Vitamin and mineral deficiencies will lead to rapidly declining health. Therefore, a healthy, well-rounded diet is a must for optimal health.

Be good to yourself! More next time...

Thursday, February 16, 2012

What's Eating You? Day 4: Fats~ The Protectors

Fats are molecules otherwise known as lipids. Lipids are defined as, "...organic, carbon-containing compounds that are hydrophobic (water-insoluble), lipophilic (fat-soluble), and have a physical characteristic of feeling greasy to the touch." (Fink, Burgoon, Mikesky 2009) Fats fall into one of three major categories: triglycerides, phospholipids, and sterols. Triglycerides are the most commonly found fats in the body, foods, and drinks. Phospholipids are found in animals and plants with a molecular structure which makes them both fat and water-soluble. The third class of lipids, sterols, are the smallest percentage of fats. The best-known sterol is cholesterol which is produced by the human body in the liver. While consuming fats has been attributed to a myriad of health problems, they are still a necessary part of the daily diet. The key is to choose the right kinds from the best sources in the right portions.

Fats perform many critical functions in the body:

  • They provide 60-80% of the body's energy needs at rest.
  • Fats are an abundant energy reserve.
  • They protect and insulate vital organs.
  • Fats provide proper cell structure, especially in nerve and brain tissue.
  • Fats help produce vitamin D in the body.
  • Fats form steroid hormones.
  • They carry vitamins A, D, E, and K through the bloodstream. 
  • Fats enhance the flavor and add satiety to meals.


Foods that contain fats include oils, grains, meat, dairy, beans, certain vegetables (like avocados and olives), nuts, and seeds. Generally speaking, fruits and vegetables contain minimal to no fat. Some of the foods with the highest cholesterol (fat) content are whole milk, cheddar cheese, beef, chicken, turkey, pork, and butter and whole eggs (which contains the highest amount of cholesterol).

The guidelines for fat consumption vary, but recommendations range from 20-35% of the daily caloric intake. If you consume 2,000 calories per day, fats should be 400-700 of those calories. It is thought best to aim at the lower end of this spectrum and to choose non-animal based sources for optimal heart health.

Be good to yourself! More next time...

Monday, February 13, 2012

What's Eating You? Day 1: Does Nutrition Even Matter?

When you do the math, consuming more than calories than your body uses leads to weight gain. Conversely, when you consume fewer calories than your body uses, then you lose weight. Maintaining a healthy weight is important to disease prevention. The heavier you are, the greater your risk of developing high cholesterol, hypertension, heart disease, and diabetes for starters. Obesity throws mobility issues, increased risk of cancer, and upper respiratory ailments like asthma and sleep apnea on the pile. It would seem that the simple solution is to just eat less and move more. So, does it even matter where the calories come from? The simple answer to this question is a resounding "YES"!

Being thin and looking fit doesn't necessarily equate to being healthy. To function efficiently and repair itself, the human body requires the right mix of macronutrients (carbohydrates, proteins, and fats), micronutrients (vitamins and minerals), and water. Consuming foods that lack nutrients will eventually lead to declining health and sickness. Some physical signs of nutritional deficiencies include tooth decay, aging skin, thinning hair, brittle nails, weak bones, low energy, poor vision, weak muscles, poor posture, and weight gain.



This week we will learn how the foods that we eat affect our overall health conditions:

Tuesday, February 14, 2012 Carbohydrates

Wednesday, February 15, 2012 Proteins

Thursday, February 16, 2012 Fats

Friday, February 17, 2012 Vitamins and Minerals

Terms to Know:

1)  Macronutrients- These include carbohydrates, proteins, and fats and are classified as such because they have caloric value and the body has a large daily need for them.

2)  Micronutrients-  Vitamins and minerals are classified as micronutrients because the body's daily requirements for these nutrients are small.

(Source: Practical Applications in Sports Nutrition 2nd edition, Fink, Burgoon, and Mikesky, 2009.)

Be good to yourself! More next time...



Wednesday, December 7, 2011

Better Physical and Emotional Health Equals Better Learning

This article written by Jane Lowe of the Robert Wood Johnson Foundation (http://www.RWJF.org) stresses the importance of keeping fun,constructive, character-building playtime in lower-income schools. Our children are under attack due to rapidly increasing poverty rates and the resulting instability of home life. These factors adversely affect children's ability to focus in the classroom as well as interact with one another in a positive manner. Organizations like The Center for Health and Health Care in Schools (http://www.healthinschools.org) and Playworks (http://www.playworks.org) offer viable solutions to save them. Read the full article below.

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Published: Dec 07, 2011

Today in Education Week, Vulnerable Populations Team Director Jane Lowe discusses the impact of innovative partnerships that address the physical and emotional health of schoolchildren in the article, “Want to Boost Learning? Start with Emotional Health.” With poverty rates in our country on the rise, more children are facing instability at home as programs are being slashed at school.

Learning requires more than good teachers and books. If a child is sick, hungry or struggling with family instability at home, the ability to retain lessons takes a backseat. And as Lowe acknowledges, “Schools cannot — and should not — be expected to manage these issues themselves. On the other hand, they cannot afford to ignore them if they expect students to achieve.” Solutions—however innovative or unique—are out there, Lowe insists, including RWJF grantees Playworks and The Center for Health and Health Care in Schools (CHHCS).

Playworks supports a full-time, trained staff person to improve recess in low-income schools, often an Americorps member. Playworks staff are dedicated coaches trained to transform the playground–which too often is a place of chaos and conflict at schools – to engage all kids in fun, constructive games and give them the tools to resolve disputes quickly and get back in the game. This, on top of engaging them in healthy physical activity that lets them burn off energy and return to the classroom more focused on learning, adds up to improved school climates and better learners. Increasingly, what we’re seeing, as the program spreads to schools in cities across the country is that Playworks helps strengthen the social and emotional health of kids, giving them critical skills and values to help them grow into healthy adults – conflict resolution, cooperation, leadership, self-respect and respect for others and a greater sense of school connectedness.
While Playworks helps to boost social and emotional well-being through play, CHHCS focuses on the physical and mental health of schoolchildren through school-based health centers. These centers are community-based health care organizations that sponsor licensed health care professionals that actively work with all levels of school employees to ensure that kids’ health is an integral part of the school. In addition to keeping children physically and emotionally healthy, which provides a better environment for learning, the centers expose children to caring adults who can help them solve difficult problems in healthy ways. As Lowe notes in the article, “Researchers saw that students who received care through school-based health centers not only had better attendance and fewer disciplinary issues, but they actually saw increases in GPA — particularly for students who accessed mental health services.”
The innovative partnerships that Playworks and CHHCS have established with schools are a key driver of their success in improving students’ health and well-being. Lowe calls for leadership from more schools to prioritize such partnerships so that vulnerable children can get the care they need to succeed in school and in life, particularly amidst these challenging economic circumstances.

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Be good to yourself! More next time...


Monday, November 28, 2011

Obese Third Grader Taken From Mom, Placed in Foster Care

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The debate over who is ultimately to blame for childhood obesity heats up with yet another removal of a child from the parents' care in Cleveland, Ohio. While there are many contributing factors to this epidemic (food industry, marketers/advertisers, Big Pharma, growth of technology and the subsequent reduction in physical activity, etc.), parents are being charged with neglect when their children's health declines as a result of excessive weight gain. While culture and lifestyle play a huge part in the dietary choices families make, taking a child from his/her family has been described as "extreme" and has caused more harm than good. This approach to tackling childhood obesity is punitive. There are even greater concerns that children from lower socioeconomic groups may be permanently removed from their homes. According to Dr. David Ludwig of Harvard’s School of Public Health, “Well, state intervention is no guarantee of a good outcome, but to do nothing is also not an answer.” It is time for parents to take the decision about the fate of their children's health and well-being out of the hands of the courts. We must better educate ourselves about good nutrition and how to increase physical activity. It is our responsibility to make the necessary lifestyle changes to save our children. It all starts at home. If we don't, then who will be next?

Read the article in its entirety below: ( http://news.yahoo.com/obese-third-grader-taken-mom-placed-foster-care-201731761.html )

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A Cleveland third grader who weighed more than 200 pounds was taken from his mother after officials reportedly said she did not do enough to help the boy, who suffered from a weight-related health issue, to lose weight.
“They are trying to make it seem like I am unfit, like I don’t love my child,” the boy’s mother, who was not identified, told the Cleveland Plain Dealer. “It’s a lifestyle change and they are trying to make it seem like I am not embracing that. It is very hard, but I am trying.”
Officials first became aware of the boy’s weight after his mother took him to the hospital last year while he was having breathing problems, the newspaper reported. The child was diagnosed with sleep apnea and began to be monitored by social workers while he was enrolled in a program called “Healthy Kids, Healthy Weight” at the Rainbow Babies & Children’s Hospital.
The boy lost a few pounds, but recently began to gain some back, the Cleveland Plain Dealer reported. At that point, the Department of Children and Family Services asked a juvenile court for custody of the boy, citing his soaring weight as a form of medical neglect, according to the newspaper.
Taking obese children from their families has become a topic of intense debate over the past year after one high-profile pediatric obesity expert made controversial comments in the Journal of the American Medical Association advocating the practice in acute cases.
“In severe instances of childhood obesity, removal from the home may be justifiable, from a legal standpoint, because of imminent health risks and the parents’ chronic failure to address medical problems,” Dr. David Ludwig co-wrote with Lindsey Murtagh, a lawyer and researcher at Harvard’s School of Public Health.
A trial is set for the boy’s ninth birthday next month to determine whether his mother will regain custody.
But one family who has been in the same position as the Ohio family told ABC News they disagreed with the practice when “Good Morning America” spoke with them in January.
“Literally, it was two months of hell. It seemed like the longest two months of my life,” mother Adela Martinez said.
Her daughter, 3-year-old Anamarie Regino, weighing 90 pounds, was taken from her parents and placed into foster care a decade ago.
Anamarie didn’t improve at all in foster care, and she was returned to her parents. The young girl was later diagnosed with a genetic predisposition.
“They say it’s for the well-being of the child, but it did more damage than any money or therapy could ever to do to fix it,” Martinez said.
Anamarie Regino, who is now a teenager, agreed.
“It’s not right, what [Dr. Ludwig] is doing, because to get better you need to be with your family, instead of being surrounded by doctors,” she said.
When told of the Regino case, Ludwig said his solution of state intervention did not always work.
“Well, state intervention is no guarantee of a good outcome, but to do nothing is also not an answer,” he said.
ABC News’ Dan Harris and Mikaela Conley contributed to this report

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Be good to yourself! More next time...

Tuesday, October 4, 2011

Healthy is the New Hot!

Too often, the quest for weight loss is tied to vanity. And granted, your perception is your reality. When you see fit, vibrant individuals, it is not uncommon to want to emulate what you see. You may want to wear the same brand of jeans they wear or rock the same hair style. You could be drawn to that confidence or covet the attention they receive. You may long for the waistline you used to have (or maybe never had). Ultimately, your focus is on what you perceive to be wrong with you. The energy is placed on getting what you don't have at any cost. This kind of thinking may lead to taking some drastic measures to achieve a new look. Contrary to popular belief, 40 isn't the new 20. People who look great at any age are committed to taking care of themselves.

Consider this: Your outward appearance is indicative of your current state of health. I am not saying that every person who is thin or looks good is living right. Crash diets, plastic surgery, compression garments, eye creams, and hair dyes are all quick fixes for cosmetic flaws. Eventually, bad habits will catch up with all of us. If you consistently eat foods that have little to no nutritional value, then the empty calories will clog your vital organs/systems, adversely affect your skin, hair, and, nails, dull the whites of your eyes, interrupt your sleep patterns, and result in unwanted weight gain. Smoking kills lung tissue and weakens the heart. Drinking alcohol dehydrates the body, can elevate blood pressure, stresses the liver and kidneys, and increases body fat. Bad habits age you. The bottom line is that your lifestyle will either increase or decrease your longevity. Being healthy radiates beauty from the inside out. If you want to turn back the clock, then make some healthy lifestyle changes.

Here is a list of simple lifestyle changes that will make being healthy your new "hot":

1)  Drink more water. Drinking more water improves liver function, which then permits the body to utilize fat stores for energy. The average person requires up to 12 glasses (96 oz.) of water per day plus an additional 8 oz. for every 25 pounds he/she is over the ideal weight. For example, if you weigh 200 pounds, but your ideal weight is 150 pounds, then your fluid intake should increase to 14 glasses per day. Eating more water-laden foods like soups and fruit will help meet that goal.

2)  Exercise more. Staying active and engaging in dedicated exercise most days of the week improves cardiovascular health, helps the body metabolize fat, removes waste from the body more effectively, reduces stress, improves immune function, increases bone density, improves sleep quality, and improves mood. If you do nothing else, walk for at least 20 minutes, 4-5 days per week.

3)  Clean up your diet. Make a commitment to yourself that over the next 30 days you will avoid fast foods, refined foods, and excess sugar. Increase the amount of fresh fruits and vegetables. Eat less meat and more plant-based proteins like navy beans, lentils, brown rice, broccoli, and spinach. At the 30 day mark, get on the scale and then rate your energy levels. Then, take it up a notch!

4)  Turn off all devices and go to bed. Getting adequate quality sleep is critical for healing and recovery of the body. If you are not getting 7-8 hours of sleep nightly, everything from your mood to your performance will suffer. Oh, and the bags plus the dark circles under your eyes will only get worse. So try to maintain a consistent bedtime and rest well!

5)  Cure what ails you. See your doctor about those nagging pains and symptoms that afflict you. Your quality of life will go through the roof once your attention can be placed on what you can do as opposed to what slows you down.

6)  Let go of the baggage. Forgive. Forget. Move on. Holding grudges and obsessing over old hurts halts progress. Make peace, atone, and get back to living. Doing so will surely put a smile on your face. Let that be your best accessory!

Be good to yourself! More next time...


Monday, February 8, 2010

Deadly Flu and Detoxing by Dr. Roni


Dr. Roni DeLuz, a naturopathic doctor, registered nurse, and owner of the Martha's Vineyard Holistic Retreat, offers the following insights and tips on prevention as a deterrent to disease.

The facts

"The swine flu epidemic that stroked Mexico a few months ago has become a serious public health threat both in United Sates and the rest of the world. According to the World Health Organization’s (WHO) there have been 300,000 laboratory confirmed cases of the H1N1 virus and almost 4000 deaths worldwide. Since this virus has been proven to be a mutation, the fear is that other mutations are still possible. Therefore, people and governments are taking all necessary measures to fight the virus and limit its damaging effects. Now we know that the 2009 strain of influenza is not really the swine flu as it was called in the beginning (April 09). It is rather a complex mutative arrangement between the swine flu, avian flu, bird flu and the human flu. This is the reason why it is being called a quadruple virus."

Prevention is the Key

"I think that the most beneficial action should be prevention. An active prevention plan boosts the immune system and renders the human organism more resistant, much less vulnerable to the H1N1 virus even when this microorganism, like all influenza viruses, chooses to shift and change. When the flu germs change and the fact that it is so versatile is what makes it such that medications like amantadine, oseltamvir, zanamivir, Tamiflu and Relenza, have no real beneficial effect in many patients. Pandemrix, the new vaccine, is highly toxic and is not expected to curb the ongoing pandemic. Prevention begins with a proper environment, proper nutrition such as “Maximum Nutrition in Small Doses’ with regular sessions of detoxification. We have a New York Times Bestseller out: 21 pounds in 21 days: The Martha’s Vineyard Diet Detox which helps all persons to detox and begin to nourish the body at the same time, We should also create around us a clean environment, emphasis on personal hygiene, less chemicals on our body, and all elements of the so-called universal precaution, including frequent hand washing."

Good Nutrition fights the flu

"Detoxification is a naturalistic process thru which we stimulate our liver, kidney, colon and lymph to get rid of toxic material and leave the body clean and healthy. We do this by eliminating toxic food and replacing with high quality supplements. The value of vitamins and other supplements is dominant in the multiple defense system we should build against H1N1. Vitamins A, C, D and zinc play a determinant role in making our body ready to face the flu virus. Equinacea is even more beneficial. Some of the best antiviral herbs include garlic, oregano, astragalus, schizandra, pycnogenol, mullein, elderberry, green tea, and licorice. Green drinks, Antioxidant drinks with Grape seed, blue berry, bilberry, broccoli, etc. are potent remedies against the swine flu. N-Acetyl cysteine has been used for several years as a good line of defense in every flu outbreak. Now its properties should be emphasized even more."

Read the entire article: http://mvdietdetox.com/archives/149

Be good to yourself! More next time...

Monday, October 12, 2009

Eating to Live: Getting It "Write"!


Even the most disciplined person can fall off the fitness wagon. One of the simplest things that you can do to get back on track is to keep a food journal. Writing down EVERYTHING you eat, the size of each portion, and daily water intake for just one week will lead to the discovery of why your weight or health condition isn't what you need it to be. Don't restrict your journal entries to sit-downs meals only. Include every piece of candy, chip, cracker, snack, etc. Medications, vitamins, and dietary supplements should be included as well.

At the end of this seven day period, re-read your journal and look for trends. Are you grabbing donuts and bagels from the break room at work? Do you snack on candy and chips during the day? Do you eat when you are stressed out, sad, lonely, celebrating, or watching television? How much water are you drinking? Are your portions too large? Are most of the foods you eat fresh or are they in a package, bag, or a can? Consider what was happening at the time you reached for that bag of chips. Try to link what you eat with why you eat it. Often food is a coping mechanism for other issues. What could you do differently the next time a certain situation presents itself? Once you know better, strive to do better.

Utilizing a free online tool like My Calorie Counter http://www.my-calorie-counter.com/ will help you identify whether you are eating enough, too little, or too much food. It provides nutritional content and also measures calories burned from your workouts.

Be good to yourself! More next time...