Category Archives: Diet, Nutrition, Lifestyle

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

Posted on March 21, 2010 | 1 Comment

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/

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

Posted on March 7, 2010 | 1 Comment

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/

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

Posted on February 18, 2010 | 1 Comment

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?

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

Posted on January 21, 2010 | Leave a comment

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 on January 4, 2010 | 4 Comments

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/

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Keeping it Real During the Holidays : Nutritiongal Volume 9

Posted on December 20, 2009 | Leave a comment

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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The Stinky Truth About Deodorant and Antiperspirant: Nutritiongal Volume 8

Posted on December 3, 2009 | 1 Comment

Hello Everyone!

Welcome once again to Nutritiongal’s bimonthly newsletter.  I hope you brought clothespins for this one because I have some stinky business to discuss…
Like the next person I am a strong believer in smelling fresh but when I look at the chemicals and toxins we are applying directly to our underarms every day I can no longer remain silent.  Did you know that our underarms are the main site for most of our lymph nodes?  Our skin has the incredible ability to sweat and eliminate toxins – especially from our underarms.  Like the next person I don’t think sweating is too sexy but we all do it.
Aluminum is the main ingredient in most antiperspirants that reduces the bacteria that causes odor in that wonderfully and sometimes hairy, pitted area (not referring to my pits of course he he!).  It has been linked to diseases such as Alzheimer’s, as well as certain cancers.  When I think about it, it seems almost counter intuitive to be plugging our own natural defense systems with metals that have been known to be toxic to the human body.  The skin is the largest organ in the body.  Why would we bombard it with metal?
Before you throw your deodorant out the window for good and become a smelly nuisance to society consider some tried and tested alternatives.  You don’t have to lose friends to be healthy.  When there’s a will, there’s a way!  Sorry Pepe!
Crystal Deodorant, which is comprised of salt,  is an excellent alternative to the aluminum laden stuff. I use it and no one has complained of a stench as of yet. I haven’t lost any friends lately so either they are just being nice or the stuff works! It’s been about two years since I stopped using the aluminum stuff and the skin under my arms is a lot less irritated and it does not stain clothing.
For some people, they find crystal deodorant can feel rough on their underarms.  There are plenty of other options, however. Check out one woman’s quest for the perfect aluminum free deodorant below. She had a few bumps on the road but is now smooth sailing in a wonderful, aluminum and odor free life. You too can have this.  If you don’t have time to read the entire article you can skip to the last page where she lists the pros and cons to different natural deodorants. She has tried them all – Brave soul!
Take the sniff test on the wonderful alternatives today and tell me what you think. Remember to check before leaving the house to prevent a botched job interview or a bad date.

By the way you fresh-smelling Smarties, The Nutritiongal is moving to Australia this coming week.  Stay tuned for more nutrition/lifestyle newsletters from a perspective on the other side of the world!

Sincerely,

The Nutritiongal
Find your bliss. Find your balance

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Kickin’ It with Carbs! : Nutritiongal Volume 7

Posted on November 1, 2009 | Leave a comment

Hello Everyone! Welcome to Volume 7 of Nutritiongal’s bimonthly newsletter.  Today we are going to talk carbs!

Ladies and gentlemen carbohydrates are your friends! Learn to love them. Learn to make them work for you so you can appreciate all the wonderful nutritious benefits carbs have to offer.  Kick the carb counting to the curb and stop the insanity!  I’m not saying we should turn into Pillsbury Dough boys/girls and down entire loaves of bread.  Nor am I saying to eat twigs and berries.  Maybe our nomadic ancestors did but there are so many more options available to us. I’m just sayin’…

What are carbohydrates anyway and what is all the the fuss about?  Carbohydrates are macro nutrients composed of carbon, hydrogen and oxygen.  Carbohydrates supply the body with glucose that fuels every cell in the body.

Carbohydrates are basically everything that is neither meat, dairy nor fat.  They are not just grains and fruit. Vegetables are also considered carbohydrates even though their carbohydrate content is generally lower than most other carb-laden foods.

http://www.smartnow.com/page/8296

When you don’t eat enough carbohydrates the body releases the stress hormone, cortisol, which can lead to other complications if this situation remains for a prolonged period of time.  The initial weight loss from eating too few carbs, which is mostly water, comes back the minute you eat a piece of bread.  At the same time consuming too many refined carbs, such as white bread and sugary substances causes the body to release too much insulin, creating high blood sugar, insulin resistance and type II diabetes in advanced cases – if this eating style is maintained for some time.

http://www.ajcn.org/cgi/content/full/79/5/774

So how many cabs should we consume?  There is no right answer because it really depends on the individual (sex, metabolism, activity level and genes).  Rather than counting carbs what about eating carbs with a lower glycemic load.  The glycemic load measures how much your blood sugar raises when you consume a particular carbohydrate.  The glycemic index measures the amount of sugar in a particular food.  While glycemic index can be somewhat helpful it is the glycemic load which is more relevant. For example a carrot and orange juice have similar glycemic indexes but the glycemic load of a carrot is significantly lower than that of juice.  The fiber and natural sugars in the carrot slow down the release of sugar into the bloodstream, allowing the blood sugar to remain steady and not drop as drastically as if you visited Dillon’s candy shop.  I mean let’s get real here.  Who ever got diabetes from eating carrots?  I don’t see many rabbits on insulin!

Check out the glycemic loads of some popular foods below.

http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

I could go on and on but perhaps this is all I will say about carbs for now.  Enjoy your whole grains, fruits and veggies and tell me what you think!

Ciao for now!

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!

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Breakfast Makeovers : Nutritiongal Volume 6

Posted on November 1, 2009 | Leave a comment

Are you looking for the optimum way to start off your day?  Then pull out a straw and drink up some healthy breakfast makeovers in volume 6 of Nutritiongal’s newsletter!

Why do we need to eat breakfast?  Is it really the most important meal of the day?  We have heard numerous things about breakfast from starting your day off with as little as watered down cranberry juice and lemon to eating most of your caloric intake at that time.  Some say we should eat a low carbohydrate breakfasts with high protein content to stave off hunger for the rest of the day.  A classic example of this type of breakfast would be bacon and eggs.  At the other end of the spectrum they say we should consume more carbohydrates in the first meal since we have the rest of the day to burn them, such as cereal with toast and fruit. Others say we should be eating a big bowl of fruit salad to cleanse the body of toxins and ease digestion.  There are breakfast bars, protein shakes, poptarts, muffins, bagels, and cereals that promise you more nutrition than a multi vitamin.

With all this conflicting information its no wonder most people start their day off with 1,200 calorie sausage, egg and cheese biscuit or forgo the meal all together.  With all these options where do we start?

Breakfast literally means “break fast”.  It is the first meal of the day following at least 10-12 hours of fasting which usually starts after dinner and continues throughout the night while you sleep. During this time the body can take a break from digesting and focus on tissue growth, repair and maintenance of bodily functions.  Skipping breakfast results in prolonged fasting, which decreases your metabolism and helps you store fat easier.  Eating breakfast is excellent for weight control because you are less apt to be ravenous at lunch and overeat or snack too much throughout the day.

http://www.mayoclinic.com/health/food-and-nutrition/AN01119

Now that we have established that breakfast is important let’s take a look at some breakfast makeovers to help start your day off with a Shazam!  What you put into your body can set the tone for the rest of the day so without further ado.

Breakfast 1:  Bagel and Cream Cheese – I hate to hear it too but a bagel is the equivalent of 6 slices of bread.  I love my bagels every now and then but it’s good to know! Cream cheese contains saturated fat and sodium with 2 grams of protein.

Makeover : Whole Grain English Muffin with Peanut or Almond Butter, Honey and a Sliced Banana – An english muffin is the equivalent of two slices of bread.  Peanut butter gives you 7 grams of protein and unsaturated fat.  A banana has a potassium packed punch and fiber!

http://www.peanut-institute.org/Saturated_UnsaturatedFFT.html#highlow

Breakfast 2: Cornflakes with White Toast and Milk – Cornflakes are highly processed and contain high fructose corn syrup. They are quickly digested by the body resulting in low blood sugar and cravings in some individuals.

http://www.minimus.biz/detail.aspx?ID=642

Makeover : Oatmeal with organic milk or your nondairy beverage of choice along with fresh fruit such as berries or apple slices, honey and walnuts and/or a hard boiled egg.

Breakfast 3: Bacon, eggs, sausage and biscuits with gravy – boy this one makes me hungry!  Aside from the saturated fat content and lack of vitamins I am ready for brunch!  LOL!

Makeover : 1-2 organic free range eggs, sprouted whole grain bread (ezekiel is an excellent brand), organic butter, fruit salad and dulce.  Dulce is a seaweed that is rich in iodine and has a smokey flavor much like that of bacon.

http://www.seaveg.com/shop/index.php?main_page=product_info&cPath=12&products_id=5

http://www.foodforlife.com/

Breakfast 4:  Sugar free and fat free yogurt – In addition to the toxic dose of aspartame and other artificial sweeteners, this breakfast probably won’t fill you up.

Makeover : Greek yogurt with granola and fresh fruit.  Greek yogurt packs approximately 12-17 grams of protein and is filled with healthy bacteria to help aid in digestion.  Granola is an unprocessed, vitamin packed whole grain cereal with some fat to keep you satiated.

http://www.fageusa.com/Default.aspx?utm_source=adwords&utm_medium=cpc&utm_term=greek%20yogurt&utm_content=SOzgFgScF|3125833880&utm_campaign=General

If you’re stuck in line at Starbucks or Duncan Doughnuts and absolutely have no idea what to get then breakfast makeover 5 may help.

Breakfast 5: Blueberry Muffin – Commercial muffins contain approximately 300-500 calories and saturated fat.  The low fat versions are filled with extra sugar to compensate for the lower fat content and have only slightly less calories.

http://findarticles.com/p/articles/mi_m0846/is_3_22/ai_92587669/

Makeover :  Croissant – It’s packed with butter but only contains 1/2 of the calories as a muffin and little or no sugar. You can make this lower calorie option slightly healthier by adding a fruit salad and a hard boiled egg.

I hope this newsletter has inspired you to go out there and eat some breakfast!

Like what you’re reading?  Have any suggestions or know anyone who would like to receive this newsletter e-mail stephanie@nutritiongal.com

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http://twitter.com/TheNutritiongal

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PUMP IT UP! : Nutritiongal Volume 5

Posted on September 28, 2009 | Leave a comment
Hello and welcome to Volume 5 of Nutritiongal’s Newsletter and we’re here to PUMP YOU UP!
Swimsuit season may be coming to an end for many of you who don’t reside in the tropics but that’s no excuse to put away the sneakers and gym shorts. You don’t need any fancy equipment, a lot of time or even a gym membership to be in tip top shape. All you need is a little sweat and a routine you enjoy!
Have you ever heard of the exercise energy paradox? You want to exercise to have more energy but you can’t exercise because you have no energy. Well now it’s time to jump over that hurdle.  Exercise is like the momentum of a swinging pendulum – you know… like the one in physics class?  Once you get going with a routine, it can easily be incorporated into your daily schedule and you keep going and going.
If anyone tells you “No pain, no gain.”, tell them to take their time machine back to the 80′s. Exercise doesn’t have to be unpleasant or take up a great deal of time – unless you’re going for an Olympic medal or are a professional athlete of course!!!
So why exercise?  Can’t you eat right and be healthy without breaking a sweat?  Who wants to have messy hair and add more dirty clothes to the laundry pile?  What about people who are thin and don’t exercise? Are they really as healthy as they look?
1.  Going back to the origin of our modern human species, the homosapian, approx 200 thousand years ago, our ancestors walked 20 miles per day on average in search of food and shelter.  We developed the fight or flight response (stress response), in which the hormone, cortisol, was released, causing the body to react quickly to environmental stresses. Ergo, when earlier homosapians were hunting for food (stress), cortisol enabled them to act quickly to seize their prey or run away if they were another species’ dinner.
Fast forward to present day and you have a similar physiological stress response to work, bills and traffic, to name a few, but no physical activity. The average American walks approx 1 mile per day or less.  That’s a far cry from 20 miles!  Its no wonder we are plagued by heart disease, diabetes and obesity.  Throw exercise into the mix and you have your basic paleolithic remedy to the diseases we are now combating.
http://www.nature.com/ijo/journal/v29/n1/abs/0802842a.html
2.  Exercise stimulates the lymphatic system, increasing your immunity.  It also increases body temperature temporarily to help fight infections and increases blood flow throughout the body.
http://www.pittsburghlive.com/x/pittsburghtrib/s_115503.html
3.  Exercise also results in a more aesthetically pleasing physique. Check out all the “HOT” benefits of working your body in different ways.
http://www.bbc.co.uk/science/humanbody/body/articles/muscles/exercise.shtml
Think you can’t muster up the the energy to do CARDIO or hate exercising? Consider some alternative forms of cardiovascular exercise and the average number of calories burned.
Brisk Walking – 236-345 cal per hour
Power Yoga – 350-570 cal per hour
Jogging or running 5 mph – 472-690 cal per hour
Thai Chi – 236-345 cal per hour
Window Shopping – 148-216 cal per hour
Darts – 148-216 cal per hour
Check out this extensive chart on calories burned per hour based on activity type and weight.
http://www.nutristrategy.com/activitylist4.htm
Break the exercise energy paradox barrier today!  Check out Joel Harper’s excuse busting, no gym equipment workout and break a sweat in under 20 min!!!
http://www.oprah.com/media/20080601_tows_tows_20071101_2
Take the exercise challenge today! All you need is a little motivation and you can be fit in as short as 20-40 min 3-4 times per week. Don’t let limitations define you.  Find the exercise that works for your body and reap the benefits!
Asta la vista Baby
“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!
Sincerely,
The Nutritiongal
Find your bliss. Find your balance
OUT15276117

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