10,000 Steps to Success! Nutritiongal Volume 18

Posted July 19, 2010 by thenutritiongal
Categories: Uncategorized

Recently I entered a fitness challenge with my coworkers to walk the highest amount of steps per day.  Our team members were given pedometers to wear during an 8-week period in which steps were to be counted.  The baseline for fitness and health is 10,000 steps per day or approximately 5 miles (8K).  Since most people work in sedentary desk jobs how feasible is it to log at least 10,000 steps per day or more without going to too much effort?  In order to win the fitness challenge we would have to go the extra mile to win.

Lets take a look at the facts.  Our hunter gatherer ancestors walked approximately 20 miles (33K), yes 20 miles (33K), foraging for food and performing basic survival techniques every day.  They were a strong, hearty and muscular people with fitness levels modern Olympians struggle to attain.  With the birth of modern technology and the conveniences of today it has become a challenge to log  a quarter of what our genes were designed for us to do.  How do we overcome this hurtle within the constraints of time?  Let’s use technology to our advantage.  Grab a pedometer and let’s go!

Why is it important to walk approximately 5 miles (8K) per day to maintain fitness and where did this arbitrary number come from? 10,000 steps per day is equivalent to approximately 30 minutes of aerobic activity, recommended by most physicians for individuals to maintain a healthy weight and lower blood pressure.  You don’t have to workout for 30 minutes per day to attain a decent level of fitness if you are making it your personal goal to log at least 10,000 steps per day.  Steps can accumulate throughout the day by doing the following : walking over to a coworker rather than sending an e-mail, printing something from a printer that is further away, making sure to get up and walk at least once per hour, walking to the kitchen to refill your water, parking further from your usual spot, getting off one or two stations earlier if you take public transit, cleaning your house, taking a Zumba class or even window shopping!  Exercise doesn’t have to be boring or regimented.  As long as you make sure to keep a steady stride where you get your heart rate up you can be creative about it.

If you have the right pedometer then you are set to go. Most decent pedometers will cost approximately $20-50. I use the SW500. It works quite well as I have tested my steps and stride length and it is pretty much on point.

http://www.pedometersaustralia.com/p/400405/yamax-digi-walker-sw500-pedometer-.html

SW500

Find a pedometer that is well made and easy to use like the SW500

Another good one is the SW200, available on Amazon.com.

http://www.amazon.com/Solutions-SW-200-Yamax-Digiwalker-Pedometer/dp/accessories/B002NKX4NU

Pedometers measure the amount of steps you take by recording the movement of your hip bones. That is why it is important to wear a pedometer near your waist to record the most accurate amount of steps. Be sure to test your stride length to ensure your steps are recorded correctly. People with longer legs will have longer stride lengths.  Pedometers can also be a huge motivation for individuals. Studies have shown that individuals using a pedometer take an average of 2,500 more steps per day than their non pedometer wearing counterparts.

http://www.abc.net.au/health/thepulse/stories/2007/11/29/2104899.htm

Here’s a chart of the amount of steps per day that the average people take and what it means for their fitness levels. Check out the below source for more information.

http://www.10000steps.org.au/library/why-10000steps-a-day/

Steps Per Day
Activity Level
<5,000
sedentary
5,000 – 7,499
low active
7,500 – 9,999
somewhat active
>10,000
active
>12,500
highly active

Instead of fretting over whether you are taking the right amount of steps I recommend wearing a pedometer to see for yourself. Not only will it give you a baseline for your regular activity level but it will also motivate you to walk that extra mile. Who knows?  It may even save your life!

–
Sincerely,

The Nutritiongal – AADP Certified Health Coach
Find your bliss. Find your balance

“Fire the diet police and take back your health!”

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

Missed a Nutritiongal newsletter?  Find them all on My Nutritiongal blog.

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Super Snack Makeovers! Nutritiongal Volume 17

Posted June 22, 2010 by thenutritiongal
Categories: Uncategorized

Are you sick and tired of crashing in the afternoon? Is the vending machine pulling you into an abyss of processed, sodium laden junk?  Do you fall asleep in the afternoon even if your have a stimulating profession or at least are not bored?

Why is it important to eat “healthy” snacks?  Why don’t candy bars, chips and soda cut it when it comes to refueling in the afternoon? They may temporarily fill you up but they are devoid of nutrients and filled with empty calories.  Consuming soda and candy temporarily raises your blood sugar only to have it crash shortly thereafter, making you hungrier.  For more on foods that raise blood sugar (have a higher glycemic load) check out the chart in the below link.

http://www.mendosa.com/gilists.htm

Now that you know that chips, soda and candy aren’t the best options what is left to eat when your itching for a little snack?  Time for some snack makeovers!

1.) Potato Chips/Pretzels – Potato chips are highly processed and loaded with fat and salt.  Although pretzels have a lower fat content they are still loaded with sodium and raise blood sugar since they are simple carbohydrates.

Makeover – Whole grain crackers or brown rice cakes. Whole grains contain more fiber than refined grains which fortify the body with B vitamins and make you feel fuller for longer.  Add some peanut butter, tzatziki sauce or organic cheese to your snack for a tasty treat.

2.) Candy & Protein bars – Don’t believe the hype!  Snickers doesn’t satisfy you.  Sorry Betty White! We still love you… When you consume candy bars you are eating sugar, trans fats and fillers that are not easily processed by the body.  Protein bars may seem like a “healthier” option but they are just candy bars with added protein.  Even if some of them have less calories and sugar, read the ingredients.  Many of them have artificial flavors, fillers and (GASP!) high fructose corn syrup!  Check out the link below for why high fructose corn syrup is making people fat.

http://www.mayoclinic.com/health/high-fructose-corn-syrup/an01588

Makeover – Granola/Toasted Muesli Bars – Look for the varieties with whole grains and the least amount of ingredients.  They are a delicious, sweet and fiber rich alternative to candy bars without all the sugar.  Some granola bars have chocolate or cocoa nibs in them if you’re craving something chocolatey.

3.) Candy/Lollies – For obvious reasons candy is not a health food. It’s fun to indulge once in a while but it doesn’t make a satisfying afternoon snack.  Candy may give you quick energy but you will crash like an engine that has run out of the wrong kind of fuel.

Makeover – Fresh or dried fruit is a wonderful alternative. You still get the intense sweetness without processed sugar and tons of vitamins.  Why not make your own trail mix of raisins, dried cranberries, almonds, cashews and cocoa nibs for a satisfying treat?

4.) Frappuccino – At almost 700 calories per serving this intensely sweet and caffeinated drink is better off as an occasional treat rather than your afternoon staple. What do you do when you want something cold and creamy?

Makeover – Try an iced vanilla latte instead or an iced coffee without the sugar if you dare.  You can also try mixing some instant coffee in vanilla yogurt for that creamy coffee taste.

For more healthy snack options check out the below link from Dr. Andrew Weil.

http://www.drweil.com/drw/u/TIP03614/4-Healthy-Snacks.html

Happy snacking!

–
Sincerely,

The Nutritiongal
Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

A rainbow of healthy snacks

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When Scales Lie – Why weight isn’t an accurate measure of how slim you are – Nutritiongal Volume 16

Posted May 22, 2010 by thenutritiongal
Categories: Uncategorized

While working out is beneficial to your overall well-being and waistline, the scales can sometimes be deceiving. Exercising builds muscle and muscle weighs more than fat. Did you know that muscle also grows faster than fat? Eventually as you keep up your new found love for exercise the increased muscle mass will speed up your metabolism and the fat will burn away. What do you do in the meantime when you’re not getting the results you’re looking for? When you’re trying to drop those last few pounds on the scale it may be wiser measure your progress by how your clothes fit or calculating your body fat percentage rather than holding out for that magic number on the scale.

http://weight-loss-methods.suite101.com/article.cfm/burn_fat_with_resistance_training

Many companies that are geared towards modeling or entertainment are encouraging their employees to maintain or attain a particular weight. At times there may be less tolerance for those who deviate from the industry standards. Some are encouraged to diet and exercise while others are threatened with termination. One such controversy is occurring with the popular restaurant chain, “Hooters” where they have given one employee with a perfectly normal weight of 132 pounds at 5’8” an ultimatum to lose weight. How much is too much when “weight” is the sole measure by which many of these individuals are evaluated? If you took a tally of different people’s heights and weights and compared them to pictures it would surprise you to see that some people weigh a lot more or less than they appear. Does weight really matter? The numbers are not always accurate. When dedicated employees get to a gym to maintain their jobs what happens if more muscle is built and the ideal “weight” is not achieved? Will they get fired for being fit?

http://www.examiner.com/x-14380-Celebrity-Fitness-and-Health-Examiner~y2010m5d19-Hooters-orders-132lb-waitress-to-lose-weight-says-shes-too-fat-pics–video

Let’s look at some facts of what building muscle does for the body and why tossing the scale into the closet for a few weeks may not be such a bad idea:

1.) Since muscle grows faster than fat the initial weight gain on the scale is most likely the result of increased lean muscle mass in the body, rather than fat.

2.) Muscle weighs more than fat and is more compact. The scale may be creeping up but if you clothes are looser then you know you’re on the right track

3.) Weight gain from exercise is temporary at best. Once your body adjusts to a routine your weight will adjust, unless you’re overcompensating for your workouts with too many extra calories.

4.) Increased muscle mass = increased metabolism which means weight loss is just around the corner.

http://exercise.about.com/od/weightloss/a/weightlosstrack.htm

Lace up your sneakers and take a vacation from the weight roller coaster. Fitness and fabulousness are right around the corner!

–
Sincerely,

The Nutritiongal – AADP Certified Health Coach
Find your bliss. Find your balance

“Fire the diet police and take back your health!”

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

Your daily weigh in could be sabotaging your workouts.

Comments: 4 Comments

Could your “Virtuous” Diet be Sabotaging Your Weight Loss Goals?- Nutritiongal Newsletter Volume 15

Posted April 15, 2010 by thenutritiongal
Categories: 1

It’s a quiet afternoon at work as you reach for your gluten free, fat free, nondairy, hypoallergenic snack and slowly sip your herbal tea. Your coworkers are celebrating a birthday and you virtuously refuse a red velvet chocolate frosting covered cupcake because it is too “fattening” or “unhealthy” or “filled with too much processed sugar and food coloring”.

Your friends invite you to dinner but you decline because it’s Mexican food and there’s too much cheese, calories and fat in the food and you can’t drink the margaritas (not even the virgin ones!) that night because you are trying to cut carbs. Yet the scale still doesn’t budge. You see your friends laughing and having a good time enjoying the occasional slice of pizza or buttery croissant in their skinny jeans while you suffer in silence eating your dissatisfying fresh organic fruit salad with fat free yogurt with just a half a teaspoon of honey.

Hold the celery sticks with fat free cream cheese and take a chill pill! We are all guilty of this crime to some extent. There is something to be said about eating healthy but when it comes to doing things supposedly right, why do we have to take it to extremes?

Last week I decided to eat clean for three days to cleanse my system of the french fries, milk chocolate, wine, pizza….. I could go on. And I found myself reaching for the ice cream and before I knew it I had devoured ice cream on a dairy free day without realizing it! What was my body telling me? Perhaps at that particular moment in time “dairy free” wasn’t the way to go. Winter is coming where I live and adding some extra fat is not a bad idea. Yes ice cream is not the healthiest food on the planet but I can think of a few worse things. Why do we have taste buds? We are meant to enjoy our food. Yes healthy food is delicious and enjoyable, especially when we learn to eat it on a regular basis since our palate changes – for the better, in order to enable you to enjoy the simplest most natural food there is and feel satisfied. Nothing replaces natural, whole, unprocessed food as the winner in the Nutrition Competition, if ever there was one but, that does not mean that fries are off limit for life.

Are you cheating yourself of enjoyment for the sake of your health? Nutrition is just as much about what you put into your mouth as it is about what you put in your life. Spending time with friends or indulging on a delicious desert never contributed to a demise in anyone’s health. No one is telling you that you can’t have what you want. You can eat oats, carob and tofu till you’re blue in the face but eventually the pendulum will swing the other way so that your body can attain balance.

I don’t care if you are the most disciplined person on the planet. “For every action there is an equal and opposite reaction.” Sir Isaac Newton. Cells, chemical reactions, relationships, countries, planets, the universe…. everything is continually changing by little actions and reactions that are balanced by the swinging pendulum of life. Up and down, left and right, backwards and forwards, in and out… I could go on and on. I am not saying it’s healthy to eat an entire bag of potato chips. What I am saying is that a little indulgence never hurt anyone.

Finding one’s balance is key. Have you found yours?

–
Sincerely,

The Nutritiongal
Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

Missed a Nutritiongal newsletter? Find them all on My Nutritiongal blog.

http://blog.nutritiongal.com/

Comments: 2 Comments

Five Simple Ways to Drop 2-5 Lbs in two weeks! Nutritiongal Newsletter Volume 14

Posted March 21, 2010 by thenutritiongal
Categories: 1

Hello Everyone!

For those of who you want to tweak things a bit or have a special event coming up I am happy to present 5 simple ways to drop 2-5 Lbs in two weeks. You can do one or all of these things and see some results.  This is not something that should be done forever because the body is smart and it catches on fast.  These are just short term steps that are great for when you just need to jump start the metabolism.  Just like varying your work-out routine, the body needs the same as well when it comes to what you eat.  If you can recite your daily menu from start to finish without even thinking then it may be time for a tweak.  Variety is the spice of life and why not get your metabolism humming like it used to when you were 17?

Those of you who want to gain weight I have some tips for you too so read on.  You may like what I have to say :)

Without further ado, check out my little tips below, along with the explanations as to why they work and see for yourself. You might be amazed at what you discover!

1.) Cut down or abstain from alcohol for 8-14 days – This is a controversial topic.  Many of you may or may not agree with drinking in moderation.  My answer is that it really depends on who you are. If you have been sober for “X” amount of years then this tip is N/A.  If you tend to party it up every weekend then this tip could be helpful.  Whether or not you choose to imbibe is up to you.  Alcohol in moderation has been shown to help decrease your cholesterol, however, not drinking at all is excellent as well.  Like I said before, it really depends on who you are.  If you drink then please enjoy and if you do not then more power to you.

Cutting down on alcohol means no more than 3-4 drinks per week or abstaining entirely for the 8-14 days.  You will see results since the liver tends to expand and hold extra weight if it has to work harder when you drink.  Alcohol is burnt in the body before fat is burnt, and hence it slows down your metabolism.   Moderation is key. If the liver isn’t working so hard on cleaning your body from alcohol consumption it will freed-up to work on burning fat and that is exactly what happens when you take a break from the bottle. You may even build some muscle!

I enjoy a glass of wine or cosmo every now and then and it can be fun to get tipsy but if you want to drop some extra weight this is the easiest way to do so.  When you go back to your acoholic consumption you will feel tipsy faster from cutting down as your tolerance will have decreased. This means you will be drinking less and even saving money – More money to buy shoes or a sexy outfit :) Sounds like a win win situation, right?

Pros and cons to alcohol consumption are below :

http://hnb.dhs.vic.gov.au/dsonline/dsarticles.nsf/pages/Cholesterol_in_more_detail?OpenDocument

2.) Eliminate white bread – White bread lacks fiber and B vitamins. You will be amazed how how much more satisfied and fuller you will feel after making the switch to whole wheat, spelt, oat or any other type of whole grain variety.  I am not saying that you should never eat white bread again but why not try it and see how you feel.  I still enjoy French baguettes and croissants in moderation.  How boring would that be if you never ate white bread again?  Yawn. Just check out the vitamin-rich, fiber laden stuff and see if it works for you.

http://www.webmd.com/diet/news/20040803/too-much-white-bread-giving-you-big-belly

3.) Add leafy greens to at least two meals per day – Yes folks it is true!  Leafy greens are not only vitamin rich, but they also help speed up your metabolism.  The fiber in the leafy greens helps make the digestive process more efficient and everything runs like a well-oiled machine.  The fiber makes you feel full at each meal as well.  Add the leafy greens in addition to what you are eating. You may be eating more but feeling fuller and more satisfied after every meal and less likely to have that midnight snack before bed.

http://food-facts.suite101.com/article.cfm/leafy_green_vegetables_and_their_health_benefits

4.) Cut down or abstain from coffee for a week- I hate this one because I love love love coffee! The thing about coffee is that it raises your insulin levels, and thus your blood sugar, causing the body to store fat.  It can also make people feel more hungry and eat more calories during the day.  It really depends on what your experience with caffeine has been but why not try it and see how you go. You don’t have to go through the messy withdrawal symptoms of curbing your daily coffee intake if you substitute with black tea.   The caffeine in tea is different from the caffeine in coffee so it actually will stimulate you with a slower, steadier hum rather than the fast jolt followed by the crash from consuming coffee.  Umm I am actually buzzing on caffeine as I write this. I didn’t say forgo coffee forever.  Life is short and we are allowed to enjoy the little things in life.  Ah the french press! (by the way, the below article, although perhaps a bit extreme is definitely food for thought)

http://www.alivefoods.com/nutrition.html#coffee

5.) Cut down or eliminate soda (both diet and regular) and substitute with water or club soda with lemon or lime -  You may not believe this but all soda, especially diet, is the enemy to your body.   Regular soda contains tons of sugar that the body processes very quickly because simple carbohydrates are broken down too fast. Once they are broken down, your insulin levels go up and your body stores the excess sugar as fat.

Diet soda is the devil. Not only does it cause bloating and increased acidity in the body, resulting in the break down of calcium stores to balance out this acidity, but some research has linked it to tooth decay as well as cancer.  If this doesn’t make you think twice about drinking diet soda, it actually makes you hungrier so you eat more and gain weight in the process. This is because the sugary taste causes the body to release insulin because it thinks there is sugar to break down.  Since there is no sugar to process the body needs calories to outweigh the skewed balance of no sugar but high insulin, resulting in eating to compensate for the lack of calories.

Remember for the majority of the time that humans have existed on the planet there was no aspartame, splenda or any of that other crap. We have not yet evolved to process these poisons and that is exactly what they are, poison.  If you do nothing else on this list, cutting soda will save you from disease and even make you a bit slimmer.  Now doesn’t a simple tweak like that seem worth it?   On a personal note I used to down a 20 oz diet cherry Pepsi every single day and when I cut it out I lost 2 Lbs without even trying.

http://www.naturalnews.com/024302_aspartame_Splenda_diet_soda.html

Weight Gain

OK now for those of you who want to gain some weight – organic milk and bananas will do the trick.  Why organic milk?  I don’t know about you but I don’t want antibiotics or bovine growth hormones swimming around in my system and mucking up my liver.  I need that for when I drink my wine :)   I am serious.

This doesn’t mean that milk and bananas make you fat. It just means that if you are a little vitamin deficient and maybe need some extra sturdiness in your frame then you will be benefiting from the potassium in the bananas, and the calcium and protein from the milk.  For those of you who are lactose intolerant  I have a wonderful recipe for almond milk that I just made today. It is so rich and creamy as well as filled with wonderful healthy fats.  Please see below.  It will knock your socks off! Why not make a regular milk or almond milk shake with bananas and have that as a snack?

http://www.drbenkim.com/recipesalmondmilk.html

My second tip is to refer to option #1 and include weigh-bearing exercise. You will build muscles a lot faster if you take some time off from imbibing.

http://www.fatfreekitchen.com/diet/weightgain.html

Feel free to e-mail me if you have any questions or comments regarding this newsletter.

Happy slimming or bulking – whichever floats your boat  ;-)

Stay sexy!

–
Sincerely,

The Nutritiongal
Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

Missed a Nutritiongal newsletter?  Find them all on My Nutritiongal blog.

http://blog.nutritiongal.com/

Comments: Be the first to comment

ORGANIC… The Hype… Is there a Message? Nutritiongal Newsletter Volume 13

Posted March 7, 2010 by thenutritiongal
Categories: 1

Hello Everyone and welcome to Volume 13 of Nutritiongal’s bimonthly Newsletter,

A highly effective way of attaining optimal health is keeping chemicals off your plate.  A lot of people have been talking about the organic movement lately. It’s all over the place from food products to skincare remedies.   More and more people are becoming conscious of sustainability and environmentalism, which is just as important as your health.  There’s also the local movement where you have your farmers markets and locally grown produce sometimes at your fingertips at your favorite supermarket.  There are so many options to eat “healthy” and select something that may cost a bit more but contribute to the eco friendly movement.  How does one sift through the messages, the hype and the truth while still being friendly to your wallet as well as your waistline?  Let’s deconstruct the differences in order to help you make choices that will help save the planet, save yourself and your dough. These three things can occur together!

What is organic?  Where can you find organic products outside the supermarket?  What to buy and what to hold of on until your trust fund matures? :-) The term “organic” refers to a method of farming that works in harmony with nature and people to produce healthy (higher nutrient content, natural foods), sustainable (crop rotation) and environmentally friendly foods (foods produced with minimal pesticides and chemicals).  I have heard “experts” report that there is no difference in the nutritional content of organic versus non organic food, however I can’t believe that foods with more pesticides or ones that have been genetically modified (GMO) are as easily processed by the body as well as organic foods.  If  all else fails try an organically grown food and then try a non organically grown food.  I have noticed that the organic food actually tastes better.  Many people who are not even interested in this subject have reported the same to me.

Local foods are foods that may or may not be grown organically but they are from local, smaller farms, which are less likely to use as many pesticides or GMO’s as the larger factory farms.  Local foods are good for the environment because they are not trucked or flown halfway across the world to get to your plate. They are fresher because, for example, the produce are picked when they are ripe rather than before they are ripened.  You are basically eating something which is freshly picked off the tree that arrives to your plate with minimal transportation, thus less petrol/gasoline is used.

By eating local you are supporting local, small farmers who face challenges competing with factory farms.  Unlike local farmers, the factory farms are in the business of using any methods necessary in order to produce the highest quantity of food at its lowest quality for maximum profit. They are subsidized by the government and supply fast food enterprises such as McDonalds to make you sick.  Does that sound like and industry you want to support?

Since it is not likely that you will be able to completely replace your shopping list with organic or local foods I have listed the ones below that are worth going organic due to either the high pesticide content in conventionally grown methods or uncouth, hormone laden factory farmed foods.  For example items that have an outer layer that you can remove, such as oranges or bananas are OK to buy conventionally if one has to choose.  In a perfect world everything would be fresh and healthy but unfortunately this is not the case.

Without further ado, here is my list of organic/local must buys below.  This list is based on the book “Diet for a Poisoned Planet” by David Steinman.

http://www.amazon.com/Diet-Poisoned-Planet-Twenty-first-Century/dp/1560259221/ref=sr_1_1?ie=UTF8&s=books&qid=1268003523&sr=8-1

Fruit
-apples
-grapes
-peaches
-apricots
-plums
-pears
-cherries
-raisins

Vegetables
-tomatoes
-potatoes
-celery
-cucumbers
-green peppers

Proteins
-soy products
-peanuts & peanut butter
-chicken
-beef
-pork
-cod
-perch
-bass
-tuna
-trout
-lobster
-swordfish

Dairy
-milk
-cheese
-eggs

Grains
-white bread
-whole wheat bread
-rye bread
-raisin bran cereal
-all fruit-flavored, sweetened and puffed cereals

For a convenient guide on where to get organic foods in your local area check out the link below.

http://www.organicconsumers.org/btc/BuyingGuide.cfm

For those of you who don’t live in the US (AKA us peeps in Australia) check out the link below.

http://www.ofa.org.au/

There’s also a great site which has organic products below. You may not be able to order organic produce from this site but there are organic packaged foods, as well as supplements that can be shipped pretty much anywhere in the world.  I have and order on its way to me as we speak.

http://www.iherb.com/
$5 discount code -HEC204

Locate your local farmer’s market.

http://www.slowfood.com/

You can make a difference with your fork.

–
Sincerely,

The Nutritiongal
Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

Missed a Nutritiongal newsletter?  Find them all on My Nutritiongal blog.

http://blog.nutritiongal.com/

Comments: Be the first to comment

The Glycemic Concept Revisited – Meal Makeovers *** Nutritiongal Newsletter Volume 12

Posted February 18, 2010 by thenutritiongal
Categories: Diet, Nutrition, Lifestyle

Hello Everyone! Welcome of Volume 12 of Nutritiongal’s Newsletter! I think it’s safe to say that we are familiar with the terms “low carb” and “high carb”. We see them on food packaging, television commercials and magazine ads, to name a few. But what exactly do the terms “low carb” and “high carb entail? Are we meant to forgo pizza, pasta and pancakes so we can fit in our skinny jeans for eternity? We are supposedly told that bananas have tons of carbs but I don’t remember hearing anyone getting diabetes from eating nature’s candy. (I eat one every day!) When it comes to eating smart why does everything have to be complicated?

Forget the carbs and lets get down to the science of it. The concepts behind your food that determine how satisfied and nourished you can be after a meal are both the glycemic load and glycemic index. Glycemic index measures the breakdown of food into sugar. The higher the glycemic index, the more sugar the food contains and, thus, the more sugar is broken down into your bloodstream. Foods with a high glycemic index are theoretically broken down faster than foods with a lower glycemic index. The glycemic index, however, can be misleading. When you compare the glycemic index of a sweet potato to a refined hamburger bun on the chart from the link below they are very similar. However the sweet potato contains more fiber and vitamins and thus its glycemic load is much lower. Sweet potatoes are broken down much slower in the body, having a negligible effect on your blood sugar unlike a hamburger bun that can induce a sugar slump. This concept is called the glycemic load, which is the measure of how the food is broken down in the body. Glycemic load trumps Glycemic index. Let’s have a look at the chart of different foods with their glycemic loads and glycemic indexes below. If you are going to pay attention to anything on this chart, the glycemic load is the most important.

http://www.naturalchoicesforyou.com/site/680805/page/222881

From breakfast to dinner your meals can be both varied and belly friendly. You can pair high glycemic index foods with low glycemic index foods to lessen the glycemic load of the meal. Let’s take a look at some standard high glycemic load (high blood sugar-inducing meals) and then zap their load!.

1.) White Pasta Marinara

Makeover – Whole Wheat Pasta Marinara with Mixed Vegetables

2.) Cheese Pizza

Makeover – Whole Wheat Pizza with Mixed Vegetables and Fresh Mozzarella

3.) Pancakes with Syrup & Butter

Makeover – Buckwheat or Whole Wheat Pancakes with Mixed Berries and a tbsp of Honey & Butter

4.) Toast with Jam & Butter

Makeover – Whole Grain Toast with Peanut or Almond Butter & Sliced Banana

See? You can have your carbs and eat them too :-) Enjoy!

– Sincerely,

The Nutritiongal

Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!” Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today! Missed a Nutritiongal newsletter?

Comments: 1 Comment

A Cheater’s Guide to Detox – Nutritiongal Newsletter Volume 11

Posted January 21, 2010 by thenutritiongal
Categories: Diet, Nutrition, Lifestyle

Hello Everyone and welcome to Volume 11 of Nutritiongal’s Newsletter!

Ok I know what you were thinking when you read this title. I said I wouldn’t but I couldn’t NOT say something when the word DETOX is everywhere. There’s the lemon detox, the horrible cayenne pepper starvation one that Angelina Jolie passed out trying to do, some kind of juice fast and then there’s colon cleansing (you could just eat Taco Bell).  I’m kidding!

All kidding aside I haven’t even scratched the surface of all the detox “diets” out there.  What does one do for some good old fashioned cleansing without the starvation and discomfort?  After careful consideration I decided that I would present a detox for the everyday, busy person who doesn’t have time to sit at home for 2 weeks while their body detoxes.  Let’s get real here, we need to be able to function in every day life, unless we have taken a sabbatical at an ashram in India.  I would like to do that some day by the way.  Anyone care to join?  I have a dear friend coming with me in two years :)

Anyway the last time I skipped a meal was in 1999 when I needed surgery so instead of starving how about some nutritionally sound whole food packed with vitamins and minerals and a plan to stay hydrated.  Thus I present “THE CHEATER’S DETOX DIET”.

Duration : 3 days
Foods to Eliminate : Meat, Milk, Cheese, Wheat, Coffee, Alcohol, Sugar, Soda (Pop for you Midwesterners)
Foods to Incorporate : Fish, Eggs, Legumes (beans), Nuts, Nut Butters, Brown Rice, Quinoa, Spelt, Millet, Almond Milk, Rice Milk, All Veggies and Fruits, Honey (all sweeteners that aren’t sugar, high fructose corn syrup or sugar substitutes) and Yogurt

This is pretty much a 3 day elimination diet to tune your digestive system.  You’re adding whole foods and tons of fiber in order to reset everything – like the internet modem when it gets all jammed. Sometimes you need to unplug for 5 minutes and hit the reset button and everything runs great.  Shazam!

I did this for three days and I can say I feel pretty refreshed.  I have included some sample menus for you to try.  Feel free to e-mail if you have questions.  It’s just for three days.  I did this Sun-Tue because I had drinks on Wednesday night with my friends.  I found the no sugar to be a challenge but when I was eating a lot of fruit and adding honey to my tea I found I wasn’t craving sweets.  On a side note please eat until you are satisfied.  If you still feel hungry then feel free to add more food.  When you are hungry eat and when you are not then don’t etc… I just thought I would mention it.  Portion sizes are for your individual needs, metabolism, lifestyles and activity levels.

Day #1

Breakfast

Oats with Rice Milk, Almonds and Banana

Lunch

Spelt bread with Organic Peanut Butter (cashew, almond or macadamia butter for those of you who are allergic to peanuts)  If you can’t  have any nuts then try this with hummus instead.
Salad with Vinaigrette
Yogurt

Dinner

Baked Salmon in olive oil and balsamic
Baked Sweet Potato
Steamed Vegetables sprinkled with sea salt
Mixed Greens with Vinaigrette

Day # 2

Breakfast

Greek Yogurt with Fresh Fruit and Granola

Lunch

Quinoa with cannelloni beans and taziki (Greek yogurt mixed with Cucumber and lemon juice)
Mixed greens with vinaigrette

Dinner

Vegetarian Fried Rice – Brown rice cooked with eggs, veggies, onions, garlic and soy sauce

Day #3

Breakfast

Leftover brown rice mixed with raisins, honey and oats (add 1 tablespoon of oats to 1/4 cup of water and bring to a boil.  Add one cup of leftover brown rice, a dash of raisins and 1 tbsp of  honey for a surprisingly delicious brown rice makeover)

Lunch

Rice, spelt or gluten free pasta with marinara sauce, steamed veggies and salad with vinaigrette

Dinner

Lentil Veggie Burger with French Mustard
Spelt Bun
Steamed Veggies with Sea Salt
Mixed greens with Vinaigrette

Snacks and misc drinks

Water with lemon, all teas, dark chocolate, rice crackers, yogurt, trail mix, almonds, dried apples (these are really great when you want to eat candy), all fruit and veggies

Try it for yourself instead of doing something more drastic. You will get the wonderful cleansing effects of this semi-elimination diet without the starvation and a vitamin-packed punch.

For those of you who know me one strange effect of this “detox” is that I can no longer tolerate coffee.  Perhaps that will change in the long term but I been drinking coffee excessively for 14 years and haven’t had a cup in days.  Strange, isn’t it?

If you’re looking for more ideas as to what to cook on this detox feel free to contact me.
–
Sincerely,

The Nutritiongal
Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

Missed a Nutritiongal newsletter?  Find them all on My Nutritiongal blog.

http://blog.nutritiongal.com/

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Nutritiongal’s Guide to the Post Holiday Slump – Volume 10

Posted January 4, 2010 by thenutritiongal
Categories: Diet, Nutrition, Lifestyle

Hello Everyone!

We have all been through it but don’t know where to go.  Those endless New Year’s resolutions never seem to come to fruition year after year no matter how great the resolve.  Everywhere we turn there are articles about how to detox, save money and become the next gladiator.  When does the insanity end?  Does life seem to be handing you lemons when you’ve just poured your heart, soul and wallet into this past holiday season?  When life gives you lemons just eat them!

Forget the Details, Details and the Details because time is of essence and check-out The Nutritiongals guide to fabulousness in just 8 little steps for love, health and prosperity.

1.) Gained five pounds this holiday season?  Jump start your metabolism by adding 20 minutes of physical activity per day OR 3-4 forty-five minute cardio sessions.

2.) The weather is too crappy for physical activity.  Get thee to a gym.  Don’t have the money to spend?  There are some great home work-out videos available for purchase.  The latest is Zumba for those of you who enjoy latin beats. For those of you who enjoy yoga there are some great videos available as well.  Check them out below.

http://www.amazon.com/Zumba%C2%AE-Ditch-Workout-Weight-Program/dp/0446546127/ref=sr_1_9?ie=UTF8&s=books&qid=1262589947&sr=8-9

http://www.amazon.com/s/ref=nb_ss?url=search-alias%3Dstripbooks&field-keywords=yoga&x=0&y=0

There are even free workout routines you can get online you sexy thangs!

http://www.exercisetv.tv/workout-videos/

3.) Can’t seem to get rid of all the holiday treats laying around your house?  Take them to work.  I don’t remember a single time anyone ever complained for being fed. People love little treats every now and then so share the wealth :)

4.) Can’t stop eating the holiday treats around your home?  Refer to item #3.  Have nowhere to take them and do not want to leave them in your backyard because you have a raccoon, possum, kangaroo problem? Have a party and invite all your friends.  The holiday treats will disappear as fast as your post holiday slump.

5.) Don’t have time for a party?  Schedule a brunch with your friends to catch-up about the holiday seasons. Make little goodie bags to hand out.

6.) Need to save for Spring Break but ain’t got dough?  Time to break the cookie jar. How much change do you have lying around?  One of my friends had $96 in quarters, dimes, nickels and pennies.  Ok I know $96 is not enough to take a vacation but if you open an ING savings account you can start earning interest on that $96 and if you set-up an automatic transfer of $50-$100 per month from you bank account you’ll be ready for Miami or Vegas in no time Baby!

http://home.ingdirect.com/

7.) Sick and tired if all those annoying people who are still taking over the shops when you are trying to complete your errands?  Me too.  As much as I would like to push them out of my way I take 10 deep breaths.  I know I said this before in my last blog but I can’t stress enough how crappy it is to get arrested!  Not that I have ever been arrested…. yet!  he he he.

8.) Do you have ton’s of holiday decorations that you spent hours putting up and either do not feel like looking at them and/or can’t be bothered to take them down but fear you will become one of those insane people who never takes their holiday decorations down and think you will need therapy in a few years? Have no fear.  I hear the Bellvue Psychiatric ward is quite full so you won’t be able to get in unless you try really hard.

So what do you do now?  Have a party and invite all your friends over.  Call it the post holiday Un-decoration party.  You and your friends can plan them every weekend so everyone’s decorations can be put away.  Your schedule will be too busy to get depressed about the negative 6 degree weather.

I hope I have inspired you to get your Grove on!

Sincerely,

The Nutritiongal
Find your bliss. Find your balance

“I am currently enrolled at the Integrative Institute of Nutrition and will graduate as a certified health counselor in 2010. Fire the diet police and take back your health!”

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

Missed a Nutritiongal newsletter?  Find them all on My Nutritiongal blog.

http://blog.nutritiongal.com/

Comments: 2 Comments

Keeping it Real During the Holidays : Nutritiongal Volume 9

Posted December 20, 2009 by thenutritiongal
Categories: Diet, Nutrition, Lifestyle

Happy Holidays Everyone and welcome to Nutritiongal’s Holiday Survival Newsletter, Volume 9.   The cycle of cocktail parties, treats and holiday shopping has been ongoing for quite some time and I don’t know about you but I’m exhausted! What are you doing to keep yourself from falling down the rabbit hole of holiday stress, illness and that extra 5 pounds that creeps up by Jan 1st?  Do you really want your New Years resolution to revolve around guilt-ridden workouts and a tasteless, fat-free life?  If not then read on to Nutritiongal’s 6 steps to weathering the holiday cycle in tact.

1.) Evening Cocktail Party?  No problem!  Eat a protein, veggie and whole grain packed meal, such as a turkey and swiss on whole wheat sandwich with greens or some hummus, pita and veggies before going.  That way you won’t be tempted to make fried clams and pigs in a blanket your main meal.

2.) Drink invitation every night of the week?  Worried about having a hangover even before New Years?  No problem!  Sip water in between drinks to slow down the effects of alcohol.  Drinking water or club soda in between drinks also lessens your chance of getting a hangover the next day. Did you know that the symptoms of getting a hangover are the same as when you are dying of dehydration?  Hydrate, hydrate, hydrate! – Hey if you don’t want to drink you can always order a virgin bloody mary or club soda and cranberry. They are absolutely delicious and bartenders tend to do a good job of making them.

3.) Sick and tired of being sick and tired?  Take a holiday disco nap.  Getting just 20 min of shut-eye can rejuvenate you better than longer naps, which tend to disrupt the natural sleep cycle when it’s time to go to bed.

4.) Ready to punch that annoying holiday shopper that just grabbed the last Nintendo Playstation?  Take 10 deep breaths.  Going to jail for assaulting a fellow shopper is much more expensive than an IOU gift or an envelope full of money so your kiddie/friend/boyfriend can buy their own.

5.) Got no time to work-out/exercise?  No problem!  Just go shopping!  Walking at a moderately brisk pace burns approximately 230-300 calories per hour.  You can get your shopping done and stay fit at the same time!!  Got all your Christmas shopping done?  No problem!  How about cleaning to get ready for that holiday party?  You will burn from 140-200 calories per hour!

http://www.myoptumhealth.com/portal/ManageMyHealth/Calories+Burned+Calculator

6.) Want to eat every Christmas/Hanukah/Kwanza cookie in sight?  Rather than turn dessert into the enemy, treat yourself with one or two cookies whenever you want them.  Studies show that people who treat themselves every now and again are less apt to binge later and more likely to maintain their weight.  Life is too short to forgo sweets. Got lots of leftover cookies/desserts?  Take them to work to share with your fellow coworkers if you are tired of looking at them.

http://www.bukisa.com/articles/195833_tips-to-maintain-weight-during-the-holidays

That’s all for now folks!

Eat drink and be merry!

–

Sincerely,

The Nutritiongal

Find your bliss. Find your balance

Visit www.nutritiongal.com and fill out a health questionnaire for a free consultation today!

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