Sunday, March 31, 2013

The Challenge: Clean Eating

You may or may not have heard of the term "Clean Eating" and I believe that for the most part individuals are either completely turned off, or intrigued without ever really getting into things.

Well, I want to tell you that it is easier than you think. The health benefits are innumerable! It is definitely worth a try, and what a better time to try that Spring! With Easter ending and Memorial Day still about 9 weeks away, there should be no holiday excuses to not try this NOW!

Simply put, clean eating is eating food as close to its natural state as possible. Go ahead and saute, grill, bake and cook your meats and vegetables however you want! Just keep things pretty natural. Avoid foods that have been refined or have preservatives. You have probably heard before that if the ingredient list has words that you can't easily pronounce then not to eat it. That is basically what clean eating is. I will share a basic menu at the end of this post...

Here is my family's personal experience with clean eating. We eat "clean" about 80% of the time. Treats are definitely allowed and when we do eat them, they are consumed in their refined sugar and preservative-full glory. I am more likely to substitute cream for milk than an avocado or something when I am baking a treat. However, because the huge majority of our diet is not like this, I don't feel guilty. The 80%+ of the time that we are eating clean is more of a lifestyle and habit now. Go ahead and share you excuses for using "time saver" or "cheaper" foods that have preservatives, refined flours and sugars in them and I will reply the how's and why's for you to try to make the switch.

Last October we decided to really and truly "eat clean" 100% of the time for 28 days. The rules were:

  • No chocolate
  • No candy
  • No biscuits, cookies, donuts, cakes, muffins or pastries
  • No white bread
  • No chips
  • No fast food
  • No refined or bleached sugars or flours
  • No excess preservatives

It was amazing! Okay, honestly it was hard the first 10 days. I kept thinking about pizza, pasta, garlic bread and donuts...and then my husband and I kind of just got over it. The cravings were gone. My husband would say something like "Wow, pizza sounds good right now." and I would reply "Yeah it does!" but it never became anything more. We didn't dwell on it or count down our days and my mouth didn't fill with saliva at the thought.

The results:
My husband lost about 20 lbs (be advised he was also exercising about 3 hours a week as well) and I lost my sugar cravings (which were excessive before this and I would have to deny myself daily knowing I had already had too much). Day 29 we decided to reward ourselves with pizza (if you haven't figured it out, we really, really love our pizza) and we ended up throwing most of it away (which is unheard of for us). We each felt sluggish and slightly ill after eating our first slice and just couldn't will ourselves to continue eating it. *some pizza will be fine for "clean eating". The pizza I am referring to is one famous in my husband's hometown for being super cheesy, greasy, and preservative-y...we always considered it delicious until we realized how it truly made our bodies feel.

I hope you try it! Eating a diet rich in whole grains, vegetables, fruit and lean meats will help to lower bad cholesterol and raise good cholesterol , improve digestion and bowel functions, reduce your cancer and disease risk, and more!

Breakfast:
Smoothies and "whole" juices (whole meaning you still have plenty of fruit fiber, not just the juice)
Eggs
Whole wheat or oatmeal waffles and pancakes (seriously, oatmeal mixed up with some egg, or egg white, and a little milk or water make a great pancake!)
Oatmeal or Cream of Wheat (a new favorite for oatmeal for me is to eat it cold and raw with Almond Breeze Almond Coconut Blend)

Lunch:
Egg, Tuna, Chicken or Quinoa Salad sandwiches
Nut Butter and Honey Sandwiches
Green Salads with plenty of nuts, beans or eggs (I even put some brown rice in my spinach salad the other day and it was great!)
Leftover dinners

Dinners:
Tacos
Burritos
Lettuce Wraps

 Chicken and garlic soup with whole wheat breadsticks
Garlic roasted cauliflower with parmessan (paired with your favorite protein)
Steak Carnitas with chips and salsa or pico de gallo
Fajitas
Quesadillas
Enchilladas or smothered bean burritos
Whole grain pasta with favorite sauce and meat, add favorite steamed green vegetable
Broccoli and Chicken/Quinoa caserole
Chef Salad
Chinese Chicken Salad
Crockpot Chicken Salad
Strawberry Jicama Salad
Spinach Feta Salad
Broccoli Salad
Café Rio Salad with Pork or Chicken
Cranberry turkey rolls
Pizza Stomboli or Calzone
Potstickers With Thai Cucumbers and Fried Rice
Teriyaki chicken and vegi rice bowl
Hawaiian meatballs
Roast beef/pork and potato with rolls
Pork barbacoa burritos
Pork barbacoa casserole
Ground beef burritos/tacos
White bean chili
Chili
Southwest chicken wraps
Tomato Basil Soup with Ricotta dumplings
Grilled cheese sandwiches, try these with spinach or avocado!
Lettuce Wrapped Hamburgers
Pizza
Sloppy joes
Grilled chicken whole wheat ciabata sandwiches
Hoagie sandwiches
Walking tacos
Roll up Lasagna
Manicotti- Marinara
Pesto Parmesan Chicken With Angel Hair Pasta and Marinara.


This should give you a pretty good idea of the wide variety of "clean" foods you can be enjoying every day and continue on your path to living a happy and healthy life!

As always, I invite all comments and questions...Let me know if you want any recipes!

Wednesday, March 27, 2013

Consider the Blessings


The President of The Church of Jesus Christ of Latter-Day Saints, President Thomas Monson presented this topic last October 2012 during General Conference.

I want to post it here because I love the message! Sometimes you can get feeling run down and feel as though everything is going wrong in your life. This spills into all areas of your health. Your stress hormones increase, your feel-good hormones (seratonin and dopamine) decrease, you feel less motivation to be active and move, you may seek happiness, comfort or good times in food and drink...

Yet if you just remember to count your blessings, take time to be grateful for what you do have, then your entire outlook can look brighter. The small change of attitude can have a wonderfully positive effect on your health status!

The talk below reminds me that we are often the answers to someone else's prayers. We can be a blessing in someone else's life. There is a Winnie The Pooh quote I like that applies here: "You can't stay in your corner of the forest waiting for others to come to you. You have to go to them sometimes."

I hope that you will be inspired to be count your blessings, but to remember and think of ways that you can be a needed blessing for someone else. "Heavenly Father is aware of our needs, and will help us as we call on Him for assistance."

If you would like to listen to or watch this instead, click here


Consider the Blessings


Thomas S. Monson
Our Heavenly Father is aware of our needs and will help us as we call upon Him for assistance.
My beloved brothers and sisters, this conference marks 49 years since I was sustained, on October 4, 1963, as a member of the Quorum of the Twelve Apostles. Forty-nine years is a long time. In many ways, however, the time seems very short since I stood at the pulpit in the Tabernacle and gave my very first general conference address.
Much has changed since October 4, 1963. We live in a unique time in the world’s history. We are blessed with so very much. And yet it is sometimes difficult to view the problems and permissiveness around us and not become discouraged. I have found that, rather than dwelling on the negative, if we will take a step back and consider the blessings in our lives, including seemingly small, sometimes overlooked blessings, we can find greater happiness.
As I have reviewed the past 49 years, I have made some discoveries. One is that countless experiences I have had were not necessarily those one would consider extraordinary. In fact, at the time they transpired, they often seemed unremarkable and even ordinary. And yet, in retrospect, they enriched and blessed lives—not the least of which was my own. I would recommend this same exercise to you—namely, that you take an inventory of your life and look specifically for the blessings, large and small, you have received.
Reinforced constantly during my own review of the years has been my knowledge that our prayers are heard and answered. We are familiar with the truth found in 2 Nephi in the Book of Mormon: “Men are, that they might have joy.”1 I testify that much of that joy comes as we recognize that we can communicate with our Heavenly Father through prayer and that those prayers will be heard and answered—perhaps not how and when we expected they would be answered, but they will be answered and by a Heavenly Father who knows and loves us perfectly and who desires our happiness. Hasn’t He promised us, “Be thou humble; and the Lord thy God shall lead thee by the hand, and give thee answer to thy prayers”?2
For the next few minutes allotted to me, I would like to share with you just a tiny sampling of the experiences I have had wherein prayers were heard and answered and which, in retrospect, brought blessings into my life as well as the lives of others. My daily journal, kept over all these years, has helped provide some specifics which I most likely would not otherwise be able to recount.
In early 1965, I was assigned to attend stake conferences and to hold other meetings throughout the South Pacific area. This was my first visit to that part of the world, and it was a time never to be forgotten. Much that was spiritual in nature occurred during this assignment as I met with leaders, members, and missionaries.
On the weekend of Saturday and Sunday, February 20 and 21, we were in Brisbane, Australia, to hold regular conference sessions of the Brisbane Stake. During meetings on Saturday, I was introduced to the district president from an adjoining area. As I shook his hand, I had a strong impression that I needed to speak with him and to provide counsel, and so I asked him if he would accompany me to the Sunday morning session the following day so that this could be accomplished.
Following the Sunday session, we had an opportunity to visit together. We talked of his many responsibilities as district president. As we did so, I felt impressed to offer him specific suggestions concerning missionary work and how he and his members could help the full-time missionaries in their labors in his area. I later learned that this man had been praying for guidance in this regard. To him our visit was a special witness that his prayers were heard and answered. This was a seemingly unremarkable meeting but one which I am convinced was guided by the Spirit and which made a difference in that district president’s life and administration, in the lives of his members, and in the success of the missionaries there.
My brothers and sisters, the Lord’s purposes are often accomplished as we pay heed to the guidance of the Spirit. I believe that the more we act upon the inspiration and impressions which come to us, the more the Lord will entrust to us His errands.
I have learned, as I have mentioned in previous messages, never to postpone a prompting. On one occasion many years ago, I was swimming laps at the old Deseret Gym in Salt Lake City when I felt the inspiration to go to the University Hospital to visit a good friend of mine who had lost the use of his lower limbs because of a malignancy and the surgery which followed. I immediately left the pool, dressed, and was soon on my way to see this good man.
When I arrived at his room, I found that it was empty. Upon inquiry I learned I would probably find him in the swimming pool area of the hospital, an area which was used for physical therapy. Such turned out to be the case. He had guided himself there in his wheelchair and was the only occupant of the room. He was on the far side of the pool, near the deep end. I called to him, and he maneuvered his wheelchair over to greet me. We had an enjoyable visit, and I accompanied him back to his hospital room, where I gave him a blessing.
I learned later from my friend that he had been utterly despondent that day and had been contemplating taking his own life. He had prayed for relief but began to feel that his prayers had gone unanswered. He went to the pool with the thought that this would be a way to end his misery—by guiding his wheelchair into the deep end of the pool. I had arrived at a critical moment, in response to what I know was inspiration from on high.
My friend was able to live many more years—years filled with happiness and gratitude. How pleased I am to have been an instrument in the Lord’s hands on that critical day at the swimming pool.
On another occasion, as Sister Monson and I were driving home after visiting friends, I felt impressed that we should go into town—a drive of many miles—to pay a visit to an elderly widow who had once lived in our ward. Her name was Zella Thomas. At the time, she was a resident in a care center. That early afternoon we found her to be extremely frail but lying peacefully on her bed.
Zella had long been blind, but she recognized our voices immediately. She asked if I might give her a blessing, adding that she was prepared to die if the Lord wanted her to return home. There was a sweet, peaceful spirit in the room, and all of us knew that her remaining time in mortality would be brief. Zella took me by the hand and said that she had prayed fervently that I would come to see her and provide her a blessing. I told her that we had come because of direct inspiration from our Heavenly Father. I kissed her on the forehead, knowing that I perhaps would not again see her in mortality. Such proved to be the case, for she passed away the following day. To have been able to provide some comfort and peace to our sweet Zella was a blessing to her and to me.
The opportunity to be a blessing in the life of another often comes unexpectedly. On one extremely cold Saturday night during the winter of 1983–84, Sister Monson and I drove several miles to the mountain valley of Midway, Utah, where we have a home. The temperature that night was minus 24 degrees Fahrenheit (–31°C), and we wanted to make certain all was well at our home there. We checked and found that it was fine, so we left to return to Salt Lake City. We barely made it the few miles to the highway before our car stopped working. We were completely stranded. I have seldom, if ever, been as cold as we were that night.
Reluctantly we began walking toward the nearest town, the cars whizzing past us. Finally one car stopped, and a young man offered to help. We eventually found that the diesel fuel in our gas tank had thickened because of the cold, making it impossible for us to drive the car. This kind young man drove us back to our Midway home. I attempted to reimburse him for his services, but he graciously declined. He indicated that he was a Boy Scout and wanted to do a good turn. I identified myself to him, and he expressed his appreciation for the privilege to be of help. Assuming that he was about missionary age, I asked him if he had plans to serve a mission. He indicated he was not certain just what he wanted to do.
On the following Monday morning, I wrote a letter to this young man and thanked him for his kindness. In the letter I encouraged him to serve a full-time mission. I enclosed a copy of one of my books and underscored the chapters on missionary service.
About a week later the young man’s mother telephoned and advised that her son was an outstanding young man but that because of certain influences in his life, his long-held desire to serve a mission had diminished. She indicated she and his father had fasted and prayed that his heart would be changed. They had placed his name on the prayer roll of the Provo Utah Temple. They hoped that somehow, in some way, his heart would be touched for good and he would return to his desire to fill a mission and to serve the Lord faithfully. The mother wanted me to know that she looked upon the events of that cold evening as an answer to their prayers in his behalf. I said, “I agree with you.”
After several months and more communication with this young man, Sister Monson and I were overjoyed to attend his missionary farewell prior to his departure for the Canada Vancouver Mission.
Was it chance that our paths crossed on that cold December night? I do not for one moment believe so. Rather, I believe our meeting was an answer to a mother’s and father’s heartfelt prayers for the son they cherished.
Again, my brothers and sisters, our Heavenly Father is aware of our needs and will help us as we call upon Him for assistance. I believe that no concern of ours is too small or insignificant. The Lord is in the details of our lives.
I should like to conclude by relating one recent experience which had an impact on hundreds. It occurred at the cultural celebration for the Kansas City Temple, just five months ago. As with so much that happens in our lives, at the time it seemed to be just another experience where everything worked out. However, as I learned of the circumstances associated with the cultural celebration the evening before the temple was dedicated, I realized that the performance that night was not ordinary. Rather, it was quite remarkable.
As with all cultural events held in conjunction with temple dedications, the youth in the Kansas City Missouri Temple District had rehearsed the performance in separate groups in their own areas. The plan was that they would meet all together in the large rented municipal center on the Saturday morning of the performance so that they could learn when and where to enter, where they were to stand, how much space should be between them and the person next to them, how to exit the main floor, and so forth—many details which they would have to grasp during the day as those in charge put the various scenes together so that the final performance would be polished and professional.
There was just one major problem that day. The entire production was dependent on prerecorded segments that would be shown on the large screen known as a Jumbotron. These recorded segments were critical to the entire production. They not only tied it all together, but each televised segment would introduce the next performance. The video segments provided the framework on which the entire production depended. And the Jumbotron was not working.
Technicians worked frantically to solve the problem while the youth waited, hundreds of them, losing precious rehearsal time. The situation began to look impossible.
The writer and director of the celebration, Susan Cooper, later explained: “As we moved from plan A to B to Z, we knew that it wasn’t working. … As we were looking at the schedule, we knew that it was going to be beyond us, but we knew that we had one of the greatest strengths on the floor below—3,000 youth. We needed to go down and tell [them] what was happening and draw upon their faith.”3
Just an hour before the audience would begin to enter the center, 3,000 youth knelt on the floor and prayed together. They prayed that those working on the Jumbotron would be inspired to know what to do to repair it; they asked their Heavenly Father to make up for what they themselves could not do because of the shortage of time.
Said one who wrote about it afterward, “It was a prayer the youth will never forget, not because the floor was hard, but because the Spirit melted their bones.”4
It was not long before one of the technicians came to tell them that the problem had been discovered and corrected. He attributed the solution to luck, but all those youth knew better.
When we entered the municipal center that evening, we had no idea of the difficulties of the day. Only later did we learn of them. What we witnessed, however, was a beautiful, polished performance—one of the best I have seen. The youth radiated a glorious, powerful spirit which was felt by all who were present. They seemed to know just where to enter, where to stand, and how to interact with all the other performers around them. When I learned that their rehearsals had been cut short and that many of the numbers had not been rehearsed by the entire group, I was astonished. No one would have known. The Lord had indeed made up the difference.
I never cease to be amazed by how the Lord can motivate and direct the length and breadth of His kingdom and yet have time to provide inspiration concerning one individual—or one cultural celebration or one Jumbotron. The fact that He can, that He does, is a testimony to me.
My brothers and sisters, the Lord is in all of our lives. He loves us. He wants to bless us. He wants us to seek His help. As He guides us and directs us and as He hears and answers our prayers, we will find the happiness here and now that He desires for us. May we be aware of His blessings in our lives, I pray in the name of Jesus Christ, our Savior, amen.

Monday, March 18, 2013

Soda and The Real Bears

Don't get me wrong, I don't have anything against soda. I think it can be a refreshing treat once in a while. However, it seems that many people drink way too much soda. This is old news, but it is new to me, but New York City launched a campaign called "Don't Drink Yourself Fat" to try to reduce the amount of soda the average person drank. It failed and lawmakers passed a law that made it illegal to sell a soda over 16 oz. in the city.


Learn more about the 2009 campaign here
I know the people that love their soda really love their soda. Not drinking it is just something they are not willing to do. I hope however that if you are one of these people, you will make an effort to cut back! There is a good chance you are experiencing a "soda addiction" and that is a learned behavior. Anything that can be learned can be unlearned, right? So reduce your intake gradually or go cold-turkey if that is your personality.

Check out this video that was introduced to me during a cancer prevention presentation by Huntsman Cancer Institute, it got quite a few chuckles:



Here is more of what that website says: www.therealbears.org






Monday, March 11, 2013

Smoothie Recipes

Courtesy of Huntsman Cancer Institute patient menu:

Blueberry Surprise Smoothie
serves 1
1/2 cup pineapple
1/2 cup mango
1/4 cup blueberries
1/4 cup orange juice
1 tsp lemon juice
2 tsp sugar
6 oz vanilla yogurt


Strawberry Banana Smoothie
serves 1
1/2 cup strawberries
1/2 banana
1/4 cup 2% milk
1/4 cup ice cubes
6 oz strawberry yogurt

Cool Summer Melon Smoothie
serves 1
1/2 cup cantaloupe
1/2 cup honeydew
1/4 cup 2% milk
1/4 cup strawberries
1/4 cup ice cubes
6 oz peach yogurt


Lean Green Smoothie
serves 1
3 oz raw spinach (1 large handful)
1/2 banana
1/2 cup apple juice
1/4 cup ice cubes
6 oz strawberry yogurt


Dairy Free Red Smoothie- with Spinach
3-6 oz raw spinach (1-2 handfuls)
1/2 cup frozen raspberry
1 cup of 100% cranberry juice


Combine all ingredients in blender until smooth

Sunday, March 3, 2013

Nutrition and Cancer

I have spent the last several months helping my local library launch a free community health education program. We are calling it "Good Health Information @ Your Library." Everything slowed down for the winter months, but to kick off Spring with this program, I invited health educators from Huntsman Cancer Institute to visit our library and present on Nutrition for Cancer Prevention and Cancer Risk Reduction. We had a good turn out! I wanted to share a summary of what we learned here!

Before I get to the summary, here is some contact information. If you are in Utah and would be interested in having this or a similar presentation at your school, senior center, library or other group, check out this link for Huntsman Cancer Community Outreach. If you have any additional questions regarding this information from Huntsman or want more information, call toll free 1-888-424-2100 or 801-581-6365

Last personal note before I get to the summary- It never ceases to amaze me that living a healthy lifestyle is the key to avoiding cancer and disease. I often feel that we are in a world where most individuals want something easy, like a miracle pill or food or exercise machine, that will protect them from all these unwanted problems. But when it comes down to it, if you want to be healthy you have to work for it! You have to balance everything out and take care of yourself. Of course there are instances of extremely healthy people getting cancer/diseases/illnesses, but for the most part, that is not the case. Your body is a complex system and everything works together. You need to take care of yourself as a whole.

Now to the summary: 

What is cancer?
  • Cancer is a broad term for about 300 separate diseases. As Lori (the health educator for this presentation) noted, it would be like lumping flu, cold and HIV all as "Viruses"
  • Abnormal cell growth, the cells divide more rapidly than normal cells and often they do not die off when they are supposed to.
  • Ability to spread
  • 1 million cancer cells would be equal to the size of a pin head
  • 1 billion cancer cells would be equal to the size of a Skittle, M&M or small grape
    • This means that someone could have these cancer cells for years before it is ever detected. That is part of why it is so important to always take care of yourself
  • Most people who have cancer have no family history of cancer, however...
  • Family history of cancer can contribute to your risk for cancer
    • for instance, 20% of women with breast cancer have a family history of breast cancer.
What causes cancer?
  • Some cancer causing mutations can be inherited
  • growing older
  • certain hormones
  • radiation from the sun, tanning beds, too many x-rays, etc.
  • Smoking, or inhaling anything burned really
  • Heavy pollution with excessive exposure
  • Anything you burn and consume/inhale is considered a carcinogen (cancer causing)
    • This comes down to how much exposure you have...an occasional burned biscuit, toast or marshmallow probably won't kill you. 
  • Some long term viruses can mutate the cells. If those cells don't die or correct themselves during duplication and divide, it becomes cancer.
    • Hepatitis B
    • HPV
      • has the ability to cause cancer in both men and women
  • Some bacteria, like H.Pylori
  • Certain hormones
  • Poor diet, lack of physical activity and being overweight
    • For example, studies suggest that people whose diet is high in fat have an increased risk of cancers of the colon, uterus, and prostate. Lack of physical activity and being overweight are risk factors for cancers of the breast, colon, esophagus, kidney, and uterus.

      This can also cause a hormone imbalance, increasing your risk further.
Who is getting cancer?
  • Sadly, it effects us all! Thankfully treatment is getting better and better with time.
  • 1 in 3 women (37%) will be diagnosed with cancer in her lifetime.
  • 1 in 2 men (45%) will be diagnosed with cancer in his lifetime.
So what do we do? It all comes down to Staying Lean, Eating Smart and Moving More! It all comes down to protecting your cells, rather than damaging them. 

  1. Be as lean as possible without becoming underweight.
  2. Be physically active for at least 30 minutes every day.
  3. Avoid sugary drinks. Limit consumption of energy-dense foods.
  4. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
  5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
  6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
  7. Limit consumption of salty foods and foods processed with salt (sodium).
  8. Don't use supplements to protect against cancer.

Lower your risk by doing these things:
  • EXERCISE
    • Keep your body fat percentage as low as possible within normal, healthy limits
      • 14% for men 
        • You can also measure around your belly, at your belly button, and shoot for less than 40 inches.
      • 18% for women
        • You can also measure around your belly, at your belly button, and shoot for less than 35 inches.
      • American Institute for Cancer Research found in 2010 that excess body fat causes approximately 103,600 cases in cancer.
      • How can fat be harmful?
        • Of course we need fat to help insulate our body and organs, however...
        • It contributes to heart disease, diabetes and cancer,
        • Fat cells take up a lot of space and promote cell division (and increased cell division has potential to lead to cancer),
        • causes the secretion of bile acids that may irritate the small intestine,
        • fat soluble hormones like estrogen and testosterone can feed cancer and help it grow.
      • Obesity trends in the U.S.
        • 300,000 deaths in the U.S. each year are attributed to obesity. Tobacco is the only thing that contributes to more deaths.
        • 61% of adults are now overweight or obese
          • To see alarming the obesity trends map since data was collected in 1985, click here . Note that as years went on and technology and computers became more of a part of every day living that new categories (colors) were added to the map as more and more people became overweight. 
    • What can you do if you are overweight?
      • Exercise
        • children need at least 1 hour of physical activity a day
        • adults need 2.5 hours a week of getting their heart rate up
          • To find your ideal heart rate for exercise, subtract your age from 220 and multiply that by 50%-75%. So a 30 year old would be: 220-30=190 x .50= 95 bpm or 220-30= 190 x .75= 143 bpm 
      • Limit sedentary activities
        • such as snacking on high calorie food while watching TV
      • Eat less energy-rich, high-fat foods (high calorie foods with little nutritional value)
        • avoid fast food and sugary drinks (soda, punch, lemonade, excess juice [more than 6-8 oz a day of juice is probably too much] as much as possible. Remember they are a "sometimes food" so only eat them once in a great while.
      • Be physically active as part of every day life
        • It will make a difference if you give yourself credit for the exercise you are getting for just living! When you realize that you are "exercising" it may help you reduce stress and let go of fat easier.
        • Occupational
        • Household/yard work chores
          • gardening is great exercise!...among others
        • Transport
          • ride your bike or walk to the post office
        • Recreational
          • Find ways to have fun and be active. Maybe instead of having a "movie night", have a "try a new activity" night. Example: A new Badminton set at Wal-Mart costs about $4...
  • FOOD AND DRINK
    • Limit consumption of energy-dense (high calorie, low nutrient) foods and sugary drinks
      • There is a lot of energy in sugar
      • Energy not used is stored as fat
      • If you look at your nutritional labels, 4 g of sugar = 1 tsp of table sugar
      • Consume fast food sparingly, if at all
      • Limit foods and drinks that promote weight gain
    • What should you eat?
      • Eat mostly food of plant based origin
        • There is no one single "super food" you can eat 
        • You need to eat a variety of healthy foods. Keep a well-rounded, moderated diet
      • The Ultimate, Perfect Diet
        • Eat beans, peas, nuts, lentils, or whole grains with every meal (limit bread, even 100% whole wheat bread, to 2 slices a day. Bread often has a lot of sugar or sodium in it still)
        • Eat MORE, at least 5 servings, of a variety of non-starchy vegetables and fruits every day. Limit potatoes, carrots and sweet potatoes are a little better. Try to focus on green and leafy vegetables wherever you can (This is was not discussed in the presentation, but my recommendation if you need help increasing your servings per day of the green stuff, blend up some spinach in your juice! You really won't be able to taste it. You just have to get over the green color or the possible "floaties" if you don't puree it enough. If you still can't get over it, try 100% cranberry juice, spinach and frozen raspberries! It is a beautiful red-violet color)
        • Limit refined, starchy foods
      • Fruits and Vegetables can reduce your cancer risk by 30%-40%
        • At the same time you are lowering your risk for heart disease and diabetes and birth defects in babies (if you are of child bearing age and get pregnant).
        • More benefits than only cutting your risk of disease...
          • cranberries reduce your chance of getting a urinary tract infection
          • grapes and apples improve age related cognitive decline
          • pomegranate lowers prostate cancer risk
          • orange and grapefruit reduce risk of respiratory and digestive cancers
          • additional benefits are continually being found with research
      • Animal Foods
        • Limit intake of red meat (18 oz per week) and avoid processed meats
          • cows, pigs, sheep, hotdogs, ham, bacon, salami, sausage
        • These are contributing to cancer. Research has not yet narrowed down the exact reason why (which factor, be it the fat content or hemoglobin type or other)
      •  If consumed at all, limit consumption of alcoholic beverages per day
        • 2 drinks per day for men
        • 1 drink per day for women
      • Limit salty foods and foods processed with sodium or salt
        • Most of our salt intake comes from processed foods.
        • preserve foods without using so much salt. try freezing, bottling, drying or fermentation (yogurt).
      • Don't use supplements to protect against cancer
        • we should try to get our vitamins from our food
          • our body can absorb it more easily this way anyway
        • talk to your doctor before taking any supplements
          • some natural herbs, minerals and supplements can interact negatively with other medications or even just within your body.
        • It should be very individualized what you take. Don't take a supplement just because a salesman, friend or neighbor tells you to.

  • Make sure you get your cancer screenings and protect yourself from radiation.

Wednesday, February 27, 2013

Exercising on a busy schedule

Some exercise is better than NO exercise. And believe me I know how hard it is to work in exercising. There was a time when I was a full time student, a full time employee and still had a husband, daughter and home to take care of. I know that it is possible to work in some kind of fitness routine even when you feel like you are busy every second of the day.

Here is what I did to fit in exercise:

Plan, commit and keep doing it!: Have a plan for how you will exercise. What days, when and what are you going to do with your time? The idea is to create a new habit and do it consistently. It takes many weeks to form a habit, so try to commit to your plan for at least 30 days.

Part of planning:
 If you are going to the gym, then know what you are going to do before you get there, and have a back up plan if it is busy. Don't waste your precious time walking around aimlessly. Don't forget to switch it up once in a while too. By switching up which machines and workouts you do you will do two things- First off you won't get bored so easily (I can't be the only one who gets sick of going to the gym to do the same workout 3 times a week) and you will prevent the training plateau. Make sure to challenge yourself every couple of weeks as well!

If you don't have time for the gym, plan a time that you can sneak in some exercise otherwise. When I work and go to school, I NEVER make it to the gym. There are simply not enough hours in the day. However you can still exercise in random parts of your day. There will be days that you are simply too burned out to exercise in any form. However, sometimes exercise is just what you need to ramp up your energy and mood! But sometimes you do just need a rest. Just remember that SOMETHING IS BETTER THAN NOTHING so don't do "nothing" every single day.

When I was working a full time desk job, I exercised at work. This is going to sound obsessive, but it was really fun, I enjoyed my breaks much better and I met new friends who wanted to join me. It was easy too.  I get bored of sitting for too long so whenever I had to read a long document I would lift a lighter dumbbell or squeeze a hand weight. Sometimes I would just stand and work on my stretches or do squats or calf raises...It sounds funny to do at the office, but SOMETHING IS BETTER THAN NOTHING and it actually energized me to get through the day. I also used my 15 minute breaks away from my desk, as well as a good portion of my lunch to just walk around. I kept a brisk pace and would still drink plenty of water and eat an apple or carrots or candybar...something crunchy and enjoyable to give my blood sugar a boost and wake up my mind (If you decide to eat something like a candy bar and you haven't eaten anything else for several hours, try to pair it with some form of protein, like nuts, so you don't experience a sugar crash and get cranky again before your next break). This was like a double energy boost! Soon friends began joining me on my walks and my work days became much more enjoyable.

Whenever possible I would leave my house 10 minutes earlier than usual and park further away in the parking lot and spend my extra time walking briskly to my office or class. I think sometime we get into this all or nothing mentality and feel like if we can't do an actual 30-90 minute workout, then what is the point? However, walking has major benefits (see below)! So if you can sneak in a 10 minute brisk walk before or after or during work, then you are doing your body good! In Utah, we have a lot of bad air quality days during the winter months. If you are adversely affected by this, then walk inside. Try walking up and down stairs. Switch up the way you walk up and down them, taking large steps or small steps...And yes, someone at your work will probably comment on this. I know I had several people at my work comment. And my reply to them was usually: "I spend 1/3+ of my day sitting and another 1/3+ of my day laying down sleeping. I gotta keep my body moving and healthy when I am able to use it otherwise I'm going to get to the point where I can't even walk up the stairs." (This applied to me because we had several coworkers who literally could not take the stairs because they would get too winded. They had to have special permission to use the handicap elevator).

So the majority of this post was about walking- but you can sneak in whatever form of exercise you want in small intervals during the day (yoga before bed anyone??). There are about a bazillion forms of exercise so don't be afraid to try something new and stay happy and healthy! Just keep your body in tip top shape and USE IT.

To see more on the benefits of walking and working, see this article: The New Key to Office Productivity? Walking



Walking, like other exercise, can help you achieve a number of important health benefits. Walking can help you:
  • Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
  • Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
  • Lower your blood pressure
  • Reduce your risk of or manage type 2 diabetes
  • Manage your weight
  • Improve your mood
  • Stay strong and fit
  • Reduce your risk for certain types of cancer
All it takes to reap these benefits is a routine of brisk walking. It doesn't get much simpler than that. And you can forget the "no pain, no gain" talk. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.


Tuesday, February 19, 2013

Recipe: Hearty 7 Layers Mexican Caserole/Dip

When my family and I decided to cut back on meat/saturated fats for heart health and cancer prevention I started making this recipe! While it is meatless, you don't sacrifice any protein! The best part is that it is simple to adjust to your liking!



Start with an 8x8 pan

1: Beans
    I like to use seasoned black beans and mash them a little bit into my pan. Here is how I season it:
            2 Tbsp. olive oil
2 cloves garlic, minced
1 tsp. ground cumin
1 can black beans, rinsed and drained
1 1/3 c. tomato juice
1/2 tsp. salt
2 Tbsp. fresh chopped cilantro
In a nonstick skillet, cook garlic and cumin in olive oil over medium heat until you can smell it. Add beans, tomato juice, and salt. Continually stir until heated through. Just before serving stir in the cilantro.

2. 2 cups cooked Brown Rice (white rice if fine too, however there is more protein in brown rice and in a recipe like this I think even those who hate brown rice wouldn't really be able to tell the difference)
    I like to season mine one of two ways: 
    a. sprinkle with cumin, paprika and a dash of chili powder
    b. salt, garlic and lime juice (I usually do this if I am going to use the lime tortilla chips)

3. 1 cup or so Plain Yogurt or Sour Cream
    I vote plain yogurt for maximum nutrient density. If you compare them the yogurt is going to provide you with more protein, nutrients and live cultures with less calories and fat. My brother-in-law ate this recipe for years without even realizing that it had yogurt in it.

4. 2 cups grated Cheese
    Pepper Jack is my favorite. Use your favorite too! Colby Jack or Cheddar perhaps...

5. Avocado (if you are a super guacamole fan, then use a layer of guac before the cheese instead)

6. Tomatoes (Or perhaps a good pico de gallo or just tomatoes and green onion)
            2 fresh tomatoes, chopped
1/2 white onion, chopped
1/4 bunch of cilantro, chopped
1 cloves garlic, minced
½ tsp. lime juice
1/2 tsp. salt
1/4 tsp pepper 
Mix everything together and chill.

7. Olives 

8. Green Onion

Wrap in a tortilla, spoon into a taco shell or eat it with tortilla chips! This is very filling and nutrient rich! One serving gives you roughly 30 g of protein (if you use yogurt and brown rice) and the vegetables and olives provide antioxidants! Pair this is a fruit side dish and you are set!