Take some time to stop and smell the roses.

With yet another New Year coming up and so much happening in the world we can get caught-up in the mundaneness of our lives or even stuck in seemingly endless ruts. The New Year is about growth and change and we have a chance to do that each and every year – or even every day.  Don’t be afraid to try something new.  It’s never too late to make positive changes today or any day.  Start now and you could soon be on the path that leads to where you want to go.

The New Year celebration was started by the ancient Romans and used to be March 1st.  This was changed to January 1st by the Roman emperor, Julius Caesar.  The New Year was celebrated to coincide with the new harvest and, symbolically, was meant to encourage growth and renewal. The ancients cleaned their homes and bought new garments to ring in the New Year.

http://kevin-peter.hubpages.com/hub/New-Year-Celebrations-and-Traditions

What can we do to spice things up now that it’s 2012?  Rather than make the same old boring New Years resolutions that we make every year I propose 5 little tweaks to add more fabulousless to your life without the guilt and denial. Now is the time and it is never too late to start!

1.) Afraid of heights? Try skiing or taking a balloon ride.  You will feel challenged and exhilarated! If you cannot quite make it to the sky try climbing a tree, riding a horse or taking an elevator ride up to the penthouse of a beautiful hotel.  Rooftop party anyone?

2.) Feeling bored and uninspired? Learn something new. Try taking a cooking class or learning a musical instrument?  Maybe you should check out that dance or yoga class that you always wanted to try “one day”.  It is never too late to master a new skill! Learning new things keeps your brain stimulated and your mind fresh.  Remember to use it or lose it.

3.) Eating the same thing day in and day out?  Try switching at least one meal per week to something you have never tried before. You may discover a new favourite food or lose some weight.  As omnivores the body craves nutrients from a variety of sources. Your body gets tired of eating the same old thing day in and day out and it may even result in a weight loss plateau.  Try adding spices and flavours. For example, chili is a popular spice that is praised for it’s metabolism boosting and fat burning qualities.

4.) Feeling lonely?  Reach out to an old friend that you haven’t spoken to in a long time and catch-up for a coffee or Skype date.  Meet new people when you join that dance class or cooking class that you have always wanted to try.  Sign up for networking groups where people with similar interests congregate, like www.meetup.com

5.) Hate your job? Yes it can be intimidating to think of moving on when many people have lost their jobs in this economy.  While quitting before getting a new job may not be the best idea you can at least start searching and putting some feelers out there.  Regardless of your employment status it can be empowering to know that you have options and to see what they are so that when the time comes to jump ship you’ll have a safe and wonderful place to land. Take it from me who has changed jobs 1000 times!

What’s your new fabulous tweak?  Share it with me on my facebook page and the winner gets a free 1 day meal plan!

http://www.facebook.com/Nutritiongal
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Sincerely,

Nutritiongal – AADP Certified Health Coach

You’ve cleaned out your cupboards and emptied the deserts from your freezer. Where are all the little hidden granules are hiding? Check out the top ten foods that pretend to be sugar free but are evil impostors.

1.) Ketchup – It is not a vegetable, fruit or anything else for that matter but a little sneaky way to add more sugar to your diet as sugar is only the second ingredient.

2.) Pasta Sauce – Sadly most  of the standard pasta sauces are swimming in sugar. I remember looking on in horror as my Italian Grandmother added a mere teaspoon of sugar to a homemade pasta sauce made with real tomatoes when that tiny addition was hardly anything in comparison to the copious amounts of sugar added to pre-made pasta sauces in your local grocer. Sadly, some of the most popular labels have sugar listed as the second ingredient.

3.) Cereal – I am not talking about Cocoa Puffs or Milo Flakes. “Healthy” low fat granola can contain as much as 20 grams of sugar per serving!

4.) Your favorite trail mix could have hidden sugars. Check the ingredients.  If it says sugar you know that you have been duped. Why should something with naturally sweet fruit need added sugar? Some manufacturers try to get clever by mentioning “evaporated cane juice” instead, which is just sugar.

5.) Fruit Juice – Check the labels of your favorite fruit juice to make sure you are actually getting juice and not sugar water. If the labels say 10-30% juice be prepared to be doused with a lump of sugar. Where is the juice in fruit juice?

6.) Canned Soup – Don’t be fooled by the salt.  Your favorite soup could be swimming with gobs of sugar waiting to expand your waistline and give your dentist a cash advance on a new sports car!  Take Campbell’s Tomato Soup, for example. Did you know the second ingredient on the label is high fructose corn syrup?

7.) Fruity Yogurt – If you think your strawberry yogurt is healthy check out the label.  The chances are that it is filled with more sugar than fruit.  For a healthy alternative, add crushed strawberries or frozen mixed berries to your favorite plain yogurt and mix it with a little honey.  You will get the same sweetness with a healthier sugar alternative.

8.) Muesli Bars – While snack bars are delicious and can be nutritious if they have whole grains, healthy fats and fruit, some are filled with hidden sugars that are extra calories and leave you feeling less satisfied.  If sugar is added, make sure it is at least the fifth ingredient or that alternative sweeteners, such as honey or agave nectar are added.

9.) Fat Free Dairy Products -  What they lack in fat they compensate for with sugars and fillers.  If you think you are being good to your waistline you are actually sabotaging it with extra sugar.  The average low fat yogurt contains about 25 grams of sugar! That’s more sugar than a Snickers bar. You may as well have the Snickers. At least it will satisfy you.

10.) Salad Dressing – Watch out for fat free salad dressing. It may seem healthy but you may as well pour maple syrup all over your salad. Trying to cut fats? Try white balsamic vinegar on your salad and drizzle with toasted sesame seeds. If you want to be more daring try salad without the dressing

These are just some of the little hints that I share with my clients to tweak their diet even more.

Sincerely,

Nutritiongal – AADP Certified Health Coach

Schedule a free consultation for your personal nutrition plan at http://www.nutritiongal.com/

http://danmahony.com/bigfood2.htm

What’s a person to do if they want something rich and creamy without the saturated fat and opiates? Check out my 5 favorite cheese substitutes below and you’ll see why cheese will not NEED to be a dietary staple but, rather, an occasional treat.

5.) Olive Oil with Herbs – When I was growing up my Italian Grandma would make delicious white pizza from scratch. It did not have ricotta cheese on it as most white pizzas do. The freshly baked pizza dough was delicately drizzled with olive oil and Italian herbs. It was absolutely delicious!  Olive oil is rich in polyunsaturated fats and Omega 3′s which assist in raising HDL (good cholesterol). Olive oil can be drizzled on pasta with basil, steamed vegetables or on fresh bread. My mouth is watering!

Vino in moderation is a good choice if you enjoy the indulgence.

Whether you’re sipping it in the dead of winter or relaxing with a group of pals over dinner, red wine has its beneficial properties that deem it far more than simply an “alcoholic beverage”.  Most physicians recommend no more than 1-1.5 standard drinks for women and 1-2 standard drinks for men to get benefits from drinking in moderation.  Anything more than that could have a detrimental effect on your liver.  Precautions aside, let’s explore the exciting benefits of drinking red vino in moderation.

1.) Red wine is made with grapes and their skins. The skins contain a tanin called resveratrol, which prevents and slows down cell death and, hence, reduces aging.

2.) Rich in antioxidants, red wine, helps prevent cancer.

Sincerely,

Nutritiongal – AADP Certified Health Coach

http://www.surveymonkey.com/s/MMKG968 How Healthy is Your Diet?

Schedule a free consultation for your personal nutrition plan at http://www.nutritiongal.com/

Let cranberries enhance your health!

Cranberries
These vitamin C packed berries don’t have to be pigeonholed as a side dish to a roast turkey dinner.  First discovered by the Native Americans, cranberries were used to fight infections and treat wounds.  Their high antioxident content helps fight cancer and prevent Urinary Tract Infections (UTI’s).  Cranberries contain a chemical called proanthocyanidins (PACS), which prevent bacteria, which cause UTI’s from adhering to the urinary tract.  Cranberries are not always easy to come by but you can find them in pill form at your nearest chemist.

http://www.cranberries.com.au/the-story/history.aspx

Cucumbers
Biologically they are classified as a fruit but regardless of what you call them cucumbers are your friend.  They are 96% water and contain silica, which helps hair, skin and nails stay radiant.  Cucumbers are great to apply topically to the skin or ingest internally to reduce water retention and swelling.  If you are suffering from a kidney infection, cucumbers help flush toxins out of your system due to their diuretic effect. They also contain an enzyme called erepsin, which assists with protein synthesis in the kidneys. They are delicious in salads or on their own.  Try my favorite tzatziki recipe to get some extra cucumbers into your diet.

http://www.organicfood.com.au/content_common/pg-cucumber-information.seo

Creamy, delicious tzatziki!

Tzatziki Sauce Recipe

Ingredients

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Schedule a free consultation for your personal nutrition plan at http://www.nutritiongal.com/
–
Sincerely,

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

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

http://blog.nutritiongal.com/

Making almond milk doesn't have to be complicated with this simple recipe.

Almond Milk

Ingredients:

1 cup raw almonds
4 1/2 cups filtered water
1 tbsp honey
1/2 tsp vanilla extract

Preparation:

1. Soak almonds in water for at least six hours.
2. Drain soaked almonds & blend w/ 4 cups of fresh water until you get a milk-like consistency.
3. Blend with dates (that have been soaked for at least an hour or honey) optional*
4. Strain once to remove almond granules.

The result is a delicious, creamy milk that’s free of added oils, concentrated sugars, and synthetic nutrients. This all-natural almond milk keeps for four to five days in an air-tight jar in the refrigerator.

Build a strong foundation to support your body through the years with calcium.

Did you know that Fosamax, a popular drug used to increase bone mass in individuals who have been diagnosed with low bone density, has been linked to increased cardiovascular health risks?  Several studies have claimed that taking Fosamax can lead to blood clots and irregular heartbeat.  A study of 719 individuals taking the drug demonstrated an 86% increased risk of irregular heartbeat (atrial fibrillation) versus those who have never taken the drug.  Because osteoporosis can seriously decrease the quality of life and Fosamax has shown to be effective in increasing bone mass, doctor’s caution that risks need to be assessed before the drug can be prescribed.

http://news.bbc.co.uk/2/hi/health/7371644.stm

Wouldn’t it be great if we could just pop a pill for any ailment without negative side effects and never have to eat a vegetable again? I am waiting for the study that says that french fries help you loose weight!

Because we don’t live in a perfect world we need to come up with ways we can fight the odds of losing bone mass.  Your body stops building its calcium stores by the time you reach the ripe old age of 30.  The bank account has reached its limit but you must replace what you withdraw to reap the benefits of having strong bones or your account will have a negative balance.

Whether you are a Fosamax user or not everyone can benefit from Nutritiongal’s top 7 ways to increase your bone mass.

1.) Do weight bearing exercises at least 2-3 times per week.  You don’t have to start taking protein supplements and bench pressing 200 Lbs to increase bone mass. Simple resistance training such as doing push-ups, using a kettle ball or elastic band will help. You can Google resistance exercises or check in with your personal trainer to get a fitness plan designed especially for you.  It’s never too late to start and you will be amazed at how easy it can be!

2.) Decrease caffeine intake.  Did you know that caffeine depletes your body’s calcium stores? If you take vitamins be sure to take your calcium supplements after you have had your morning dose of caffeine.  Better yet, swap out your usual caffeinated beverages for decaffeinated beverages.  If you choose to drink decaf coffee be sure to look for Swiss Water Decaf, which is decaffeinated with water rather than cancer causing nitrates, found in standard decaf coffees.

3.) Increase your intake of leafy greens and cruciferous vegetables. Broccoli, brussels sprouts, kale and asparagus are the most popular cruciferous vegetables. Cruciferous vegetable and leafy greens are loaded with calcium and decrease acidity in the stomach.

4.) Decrease your intake of animal products such as dairy and red meat. Contrary to popular belief, high consumption of animal products results in higher acidity in the stomach. Your body must deplete its calcium stores in order to balance this acidity.  The alkalizing nature of vegetables means that your body isn’t depleting its calcium stores to balance the acid in your stomach.

5.) Eat Almonds.  Almonds are not only delicious and versatile but they are loaded with calcium and essential fats to help regulate your body’s metabolism. Cook them in couscous, or add them to cereals and yogurts. Almond butter is a wonderful spread to add to sandwiches and desserts. Make your own creamy almond milk at home or buy some at the store to add to cereals and smoothies.

6.) Sardines are your friends! Did you know that canned sardines contain 688 mg of calcium per 80g serving? That’s more than twice as much calcium as a hunk of cheese?  Not only are sardines delicious but they are also rich in Omega 3′s which are essential for heart health.  They are great in Greek salads or on toasted bruchetta.  You can get creative with this canned gem.

7.) Try Figs! Remember those dried, purplish vegetables in the snack section of your nearest grocery store? Time to stock up if you enjoy the flavor.  Just four figs contain 500 mg of calcium!  They also contain potassium which is great for maintaining sodium balance in the body.  Whether you like them dried or fresh, figs are delicious in most cereals, yogurts or just by themselves.

Check out this complete list of calcium rich goodies to add to your diet!

http://www.iofbonehealth.org/patients-public/about-osteoporosis/prevention/nutrition/calcium-rich-foods.html
Schedule a free consultation for your personal nutrition plan at http://www.nutritiongal.com/
–
Sincerely,

Nutritiongal – AADP Certified Health Coach
Find your bliss. Find your balance
Missed a Nutritiongal newsletter?  Find them all on My Nutritiongal blog.

http://blog.nutritiongal.com/

Quinoa is a whole grain found in South America that is a complete protein and has high amounts of magnesium, iron and phosphorous. This grain was considered a powerful, nourishing food by the ancient Incas! Quinoa doesn’t have to be complicated to make. Just be sure to rinse the grain with a mesh strainer to remove the outer protective coating or saponin and follow these simple instructions below. Happy cooking!

Ingredients – 1 cup Quinoa, 1 cup coconut milk, 1 cup water

Instructions – Rinse the quinoa 5 times with a mesh strainer to remove any debris. Add quinoa to heated pan alone and roast for approx 1-2 minutes. Add the water and coconut milk and bring to a boil. Simmer for approx 18-20 minutes. A timer is recommended although the quinoa is done as soon as all the liquid is absorbed. Fluff and serve.

Ingredients – 2-3 apples, 1/2 tbsp of cinnamon, 3 tbsp of water

Instructions – dice apples into small pieces and add to the pot along with water and cinnamon.  Bring water to a boil and then set to simmer for approximately 20 minutes. Serve warm.

Add a scoop of vanilla Greek or frozen yogurt if you feel inspired!

Let probiotics work their magic on your digestive system!

Do you experience bloating, indigestion, nausea and various infections, such as yeast or diverticulitis?  You could have candida or yeast overgrowth.  This condition sometimes occurs with very high consumption of sugars and alcohols but it can also occur if you have low levels of healthy gut bacteria.

http://www.holistichelp.net/candida.html

Do you ever wonder why you experience yeast infections and/or stomach issues after taking antibiotics?  Antibiotics cannot distinguish between the bad bacteria they are killing and the good bacteria in your gut. Yeast overgrowth, which causes the above conditions, occurs when there is not enough healthy bacteria to create an environment to fight these intruders off.

Did you know that you have over 100 trillion bacteria in your gut? Of these approximately 40 species known as Lactobacillus acidophilus are the good bacteria that help your body fight infection, absorb nutrients and normalize bowel function, maintaining balance in your digestive system.  Healthy gut bacteria assists with the metabolism and synthesis of food passing through your digestive system as well as fighting harmful pathogens and bacteria such as E-coli. They are also involved with synthesis of the vitamins D and K, helping to build strong bones, teeth, hair and nails.  Sadly it is very easy to disrupt these friendly bacteria colonies. How can we ensure our gut bacteria do not get wiped out by bad diet choices, stress and or a weekend bender with your friends doing shots of tequila?

http://www.puristat.com/coloncleansing/gutbacteria.aspx

Consumption of probiotics has shown to maintain Lactobacillus acidophilus colonies.  If you make a habit of taking them daily you can prevent future digestive disasters, yeast infections can even increase your immunity!  In some cases probiotics can help decrease bad reactions to dairy in lactose intolerant individuals.

Are your probiotics giving you a bang for your buck or are you just swallowing fluff? I have tried many on the market and these are my favorite products.

UNITIED STATES
Acidophilus and Bifidus 8 Billion by NOW - this product can be found in powdered or capsule form and is reasonably priced.

Is your wallet feeling a little light to be investing in probiotics these days? You can get them into your diet with these various foods.

1.) Kombucha – fermented tea which can be found in most health food stores. Those of you who love pickles and sauerkraut will love this tea!

2.) Sauerkraut – contains wonderful healthy gut bacteria. Go for the raw fermented sauerkraut found in most health food stores.

3.) Plain natural yogurt (not diet and no sugar) – look for ones that say lactobacilis bifidus on the container, which is most effective.

Now you have the info you need to fight those nasty toxins!

Are you ready to take the plunge and transform your health?

Contact me for a free nutrition consultation!  Just go to www.nutritiongal.com and click on the health history form icon.

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Sincerely,

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