Biography becomes your Biology
January 4th, 2011
This statement from the book "Anatomy of the Spirit" is one of my favorites. It's one of those phrases that I think about often. Our biography, our life story, does become our biology. Our health is so greatly influenced by how we choose to live and maintain our lives. No matter what-take responsibility for your health. It's completely up to you to control the things that we can while writing our biographies.
September is National Childhood Obesity Awareness Month
September 20th, 2010
President Obama proclaimed that September is now national childhood obesity awareness month. He stated " We now face a national childhood obesity crisis with nearly one in every three of America's children being overweight or obese." I think it is SO sad that we have to even have a month dedicated to the awareness of our children becoming obese. Really, our President has to call it a "crisis" before anything gets done to help our kids? We should not need to be told by our government to prepare and eat meals at home as a family or should we told to get outside & play. This is what has been happening naturally for years in the life of a family...why is it SO difficult to do now? It's not really. Turn off the TVs & computers and find your way back into your kitchens. Shop, cook, eat & play with your family. You just may be saving their lives.
Vitamin D...Are you getting enough?
September 16th, 2010
Vitamin D-the sunshine vitamin may provide protection from cancer, osteoporosis, high blood pressure as well as reducing inflammation. Feeling tired, muscle pain and/or general fatigue?..it may be low D levels. Very few foods in nature contain vitamin D....the best sources are things we do not eat alot of...salmon, tuna, mackerel, beef livers & fish oils. Yum! If these foods don't sound very appealing...there is good news...Sun & Supplements. All it takes is about 15-20 mins. in the sun each day to get enough. This is time outside without sunscreen. If you are not willing to do this, or it's cloudy, supplements may be of benefit to you. As you know, I am not a big supplement pusher, but this seems to be an area that most can benefit from without the danger of toxicity. The current recommended dosage is 400-1,000 IUs/day of Vit. D3. It is inexpensive to buy and no aftertaste! If you are curious about your Vit. D levels, ask your MD for a Vit. D3 blood test. I recently had mine tested and was at the lowest end of the range...I was surprised since I have been taking it regularly. You can work with your MD to figure out the best dose for yourself. Enjoy the sunshine!
Portions..Do you REALLY know how much you are eating?
August 26th, 2010
Portions...Do you Really know how much you are eating? Those small portions we see are what a "serving size" is supposed to look like. One bag, one carton or one tub does not equal ONE serving. And sometimes one muffin is not even one serving, but sometimes 2-3 servings. A "portion" is how much food you choose to eat at one time. A "serving size" is the amount of food listed on a product's Nutrition Facts. It is a quick way of letting you know the calories & nutrients in a certain amount of food. These days a portion size & serving size rarely match up! American foods have become super-sized!
A good way to "eyeball" your portions are to compare them to everyday items.
1 cup of cereal = a fist 1/2 cup of cooked rice, pasta, potato = 1/2 baseball 1 baked potato = a fist 1 medium fruit = a baseball 1/2 cup of fresh fruit = 1/2 baseball 1.5 oz of cheese = 4 stacked dice 1/2 cup of ice cream = 1/2 baseball 2 Tablespoons of peanut butter = a ping-pong ball
These amounts will help you check yourself when it comes to portions & what you are eating. Try the other ideas to help you control your portions at home & when dining out:
- Don't leave tempting food out on the counter...wrap it up & put it away. ( this would be anything with frosting in my case :)
- Doggie-bag it at restaurants.
- Order kiddie-sized meals at restaurants. It is built-in portion control. You may have to say your "kids are in the car" if they question you :)
- Order 2 appetizers instead of a large meal.
- Minimize bargin temptations....it seems most foods sold in giant tubs/bags are foods that are highly processed and should not be part of our diet anyway.
- Plate your food before sitting down to the table. There is much less temptation without the platter of food in front of you...seconds anyone?
- Eat slowly so that your brain knows it's full.
- Stock up on smaller plates. A salad plate filled to the brim feels like a lot of food vs. a half-empty huge dinner plate which spells deprivation.
All of these tips are just to make you aware as you sit down to eat throughout the day. As always, slow down & enjoy your meal.
Exercise is the ultimate antidepressant
May 23rd, 2010
Exercise is the ultimate antidepressant. You can always count on being an hour away from a better mood as you begin your workout. I truly believe if we could get Americans to exercise regularly especially with friends, there would be less of a need for all of the antidepressant meds being dispensed. Go out and enjoy your exercise, listen to music, chat with friends..find what makes you happy and stick with it.
Join LOLA's Food Fight!
April 29th, 2010
Put away the processed foods, boxed foods, avoid the long list of additives, chemicals and who knows what is in our foods. Get back into your kitchens, create meals & healthy habits for our future generations. Treat yourself to wholesome, locally grown whole foods..your body will thank you. Do away with at least one box this week and try it from scratch and jump start on your own food fight.