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!

Nutrition and Health

I feel like whether I am talking to a client, posting on Facebook or writing a blog post, I am always emphasizing nutrition. Of course there are other many aspects of living healthy, but nutrition is just such a big one! And it is one that for the most part we can control! There is just no escaping the fact that what we put into our bodies is going to effect our health.

So here is the challenge: EAT A FRUIT OR VEGETABLE FIRST EVERY TIME YOU EAT A SNACK OR MEAL.

Not very long ago I had an opportunity to work with a team and market a healthy eating campaign to college freshman living in dormitories. Before my team and I got to all the fun parts of logos, slogans, commercials, posters, surveys, and the like; we had to do A LOT of research. In the professional world this is referred to as a literature review and situational analysis and accounted for about 50% of our entire campaign. However it was exciting to see in quantifiable numbers that the information we found was correct. I am going to summarize what we emphasized in our campaign and what the outcomes were now...

Sadly our diets are more habitual than anything. Your eating habits can either work for you or against you. It takes real, honest effort to make meaningful changes if your current diet is lacking in nutrition.

Poor nutritional habits can lead to serious health effects on the body. Not only does poor nutrition cause long-term, chronic conditions, but it can also immediately affect the body adversely. Poor nutrition can impair your ability to think and work effectively. In addition, it can cause depression and cause permanent damage to tissues and organs if not addressed.


Unhealthful diets may provide energy by calories and sugar, but they are nutrient-poor; lacking the minerals and vitamins the body needs to function properly. Poor diets are often low in antioxidants and vitamins that help to boost the immune system and prevent diseases. This results in being more susceptible to illness and increased number of sick days. Likewise, eating unhealthy foods robs the body of energy leaving the body feeling run-down and tired.

The effects of a poor diet range from minor to severe and the consequences range from immediate to long-term. It is vital to eat a wide variety of foods when possible for optimal absorption of essential vitamins as well as proper digestion. Nutrients play crucial roles in longevity and health, preventing sickness, disease and chronic-illness.

So knowing all of this, we asked our test-subjects (college freshman living in the dormitories) to make an effort to eat a fruit or vegetable every time they ate. Ideally you will eat 4-6 time a day. Some people find this very intimidating, but you don't have to have a huge, sit-down meal 4-6 times a day. Having a snack of apples with nut-butter or cheese can count as a "meal." So, the diet plan, or nutritional habit we wanted our subjects to make was to eat a fruit or vegetable as either the main part of their meal or before their meal.

By doing this you are doing two things for your body. First of all you are giving it a nutrient rich food, full of vitamins and minerals that will boost your immune system and feed your vital organs. Second of all, fruits and vegetables are rich in fiber which will help you feel full sooner (not to mention help you avoid constipation and colon cancer) while eating less calories- so you will probably eat a smaller portion of your main meal.

My team and I tested our subjects before beginning and again about four months into the diet. We compared those with nutrient rich diets to those with nutrient poor diets. What we found was that those who made an honest effort to apply nutritional eating to their diets had either maintained or lost weight, reported less "sick" days, more energy, more able to focus on important tasks, and "feel better overall."

That is a HUGE payout in my mind. And comparatively, it is an easy diet! You still get to eat what you want- but you are feeding your body the important things first! If you do this enough then it becomes habit and your body will no longer be starving for nutrients! If you get bored with your regular choices, then you get the fun and excitement of picking out a new one to try. I have to admit that I recently purchased, prepared and tasted eggplant for the first time in my life. I hated it (which is saying a lot for me. I don't say no to very many foods). However, I am not going to write it off. It can take 20 tries of a new food before you develop any kind of taste for it- let alone like it. So I will try it again sometime.

Also, I find it much easier to eat the fruits and vegetables in my house if they are visible and prepared. I leave anything that can be left at room temperature out on my counter in a wide shallow dish. I love this for my kids as well because if they get hungry the first food they notice is my produce bowl! More often than not, that is what they go for.  The other thing I do is take a few minutes after I get home from produce shopping to prepare any of the vegetables that I need to. I will cut up all my cucumbers, broccoli, carrots, celery, lettuce, etc. Then they are easy to grab and toss together in a salad or just snack on when I need something quick.

Another option I am going to try this spring is Bountiful Baskets. It is a co-op organization that allows you to purchase a variety of produce cheap and it is almost always local. Everybody gets a variety box that you didn't pick and choose your produce, yet I like this idea because it will force me to try new things! Variety is so important in getting all the nutrients you need.

Good luck and good eating!

Happy Chinese New Year with Recipes

Chinese New Year this year is February 10, 2013. It is the year of the snake. I have no oriental roots, yet I have almost always celebrated Chinese New Year to some extent. Growing up it was an excuse for my mom to make her delicious Chinese themed dinners! My family and I will be celebrating this year as well so I decided to share a few easy items from our dinner menu!

The potstickers are the only thing that I really question as being "healthy" but I never feel guilty for eating them because they are mostly vegetables. Don't let that turn you off of them! They are delicious! My husband doesn't even enjoy ordering potstickers in restaurants anymore because he insists that his are so much better (yes he makes them himself- I usually have my hands too full with kids to sit down and wrap them for 30 minutes).

Here is the menu:
Potstickers (pan fried)
Chinese Cabbage Salad
Thai Cucumbers (I know, Thai is not Chinese, but it is a very complimentary taste!)

Potstickers:

Photo by yamakarasu 

So I don't have an exact recipe for you. Ours is different nearly every time we make them. But this is the basic and you can add and subtract things based on the taste you like and what you have available!

Also, because it only requires 1/2 lb of meat and you usually buy at least 1 lb, we often double the "vegetable mixture" and then freeze half of it so that when we use the other 1/2 lb of meat then the vegetable part is ready too!

1. In a blender, food processor or hand chopper, chop the following pretty fine:

    Napa Cabbage- 2 leaves

    Water Chestnuts- 4

    Green onion- 1-5

    Carrot- 1 Tbs (not much)

    Garlic- 1-2 cloves

    Ginger (fresh root)- 2 tsp to 3 Tbs (we like ginger a lot so we use a lot. if you are using powder, wait until you mix everything together)

2. In a bowl mix together the vegetable mixture with:

    1/2 lb of ground pork (beef, chicken or seafood is good too)

    salt- 1/2 tsp

    soy sauce- 1 Tbs

    egg- 1 , beaten

   

    a couple of things my mom adds that she swears by (i just never use it because I never have it on hand) are the following:

    Chili Oil- 1 tsp

    White Wine or Sherry- 1 Tbs

3. spoon small amounts of the mixture onto the wrappers (potsticker/dumpling rounds or wonton wrappers). Will make about 60, plus or minus based off how full you make them.

4. Cook in a heavy frying pan over medium-high heat with oil (olive/canola oil or sesame if you want a very chinese taste) until golden brown and crisp edges (2 minutes). if you have a deep fryer you could also fry them for a minute.

you can eat them crisp at this point (just make sure they are cooked through) or make them soft dumplings by:

5. Add 1/2 cup of water to the pan and cover immediately. cook until the water is absorbed (about 5 minutes).

Dipping Sauce:

Soy Sauce- 4 Tbs

Sesame Oil- 1 tsp

Rice Vinegar (red best)- 2 Tbs

ginger- 2 tsp

optional: cilantro leaves- 2 tsp

CHINESE CABBAGE CHICKEN SALAD (very versatile- make to your own tastes and preferences)

Napa Cabbage- 1 head, shredded (whatever is left over from the potstickers)

Almonds- 1 pkg slivered or sliced

Chicken- 1-4 breasts cooked and shredded (I often leave this out)

Green onions- 1 bunch sliced

Raman Noodles- 1-2 pkgs crushed, flavoring reserved for dressing

Mandarin oranges

dressing:

Sesame Oil- 1/2 cup

Rice Vinegar-1/2 cup

Sugar- 1/2 cup

Soy Sauce- 1 Tbs

Salt- 1 tsp

Pepper- 2 tsp

Raman noodle seasoning- 1 pkg

THAI CUCUMBERS

Sugar- 4 Tbs

Salt- 1/2 tsp

Rice Vinegar- unseasoned- 1/2 cup

Cold Water- 1/2 cup

Cucumbers- 2 medium sliced

Green onion- 2

Jalapeno pepper- 1 medium (or equivilant from a pickled jar)

Basil- fresh chopped- 1 Tbs

put all together in a bowl. best after a few hours. good indefinitely (until cucumbers get too soft for ya!) This also tastes great with Lemongrass if you have easy access to any!

Enjoy it and feel free to ask me any questions about these! I promise they are easy even for a novice cook. 

Understanding Cholesterol and What Raises It

Most people know a little bit about cholesterol. They know it is in our bodies, that there is "good" and "bad" cholesterol and that our cholesterol is based off how we eat. I am the type of person who does best to follow orders if I understand why I should do something in the first place. So I wanted to provide a little break down on cholesterol. 

Cholesterol is a waxy substance found in all parts of the body. It helps make cell membranes, some hormones, and vitamin D. Cholesterol comes from two sources: some is produced by the body from the fats that a person eats and some cholesterol originates from the foods an individual eats. It is found among the fats (lipids) in the bloodstream and in all body cells. Most of the cholesterol in the blood is manufactured in our livers from a wide variety of foods -- but especially from saturated fat. Only a relatively small amount comes more from the cholesterol-rich foods we eat, such as meats, poultry, fish, seafood and dairy products. High levels of cholesterol in the blood (hypercholesterolemia) is a major risk factor for coronary heart disease, which can lead to heart attack.

Cholesterol and other fats cannot dissolve in the blood, but instead are transported in the blood by special carriers called lipoproteins. These include low density lipoprotein (LDL) and high density lipoprotein (HDL). LDL cholesterol ("bad cholesterol") is the major cholesterol carrier in the blood. When present in excess, LDL can slowly build up within artery walls and contribute to the formation of plaques that can clog those arteries. This condition is known as atherosclerosis. HDL cholesterol ("good" cholesterol) is lipoprotein that tends to carry cholesterol away from the artery wall. HDL is known as "good" cholesterol because a high level of HDL seems to protect against heart attack, whereas low levels of HDL are associated with an increased risk of heart. Physicians use the ratio of total cholesterol to HDL cholesterol to assess patient status with a desirable ratio of 5:1 and optimal ratio of 3.5:1. These numbers can affect your life insurance premiums.

The best non-pharmacological ways to lower your cholesterol levels are to:

1. Increase your soluble fiber in your diet. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. Foods with high insoluble fiber content include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, turnips, cauliflower and apple skin. When regularly eaten as part of a low-fat, low-cholesterol diet, soluble fiber has been shown to help lower blood cholesterol. Insoluble fiber does not appear to help lower blood cholesterol.

2. Reducing the amount of saturated fat and cholesterol in the diet. For many individuals, restricting the amount of saturated fat and cholesterol levels is sufficient to lower LDL cholesterol to healthy levels in the bloodstream.

3. Consuming alcohol in moderation or none at all. Moderate use of alcohol (no more than 2 drinks per day) is linked with higher HDL levels. However, it is important to note that high consumption has negative effects (i.e., increased incidence of high blood pressure, obesity and stroke).

4. Exercising regularly. For some people, exercise affects blood cholesterol level by increasing HDL levels.

5. Smoking cessation. Smoking has been shown to lower HDL levels. Hence, quitting smoking allows increases in the levels of HDL cholesterol in the body.

Feel free to stop reading and start eating all foods in moderation here to get your cholesterol in check (with the exception of fruits and vegetables which I still feel you can eat as much as you would like), or if you want to learn about the types of fat we eat, keep reading!

Foods contain three types of fat (lipids): saturated, polyunsaturated and monounsaturated. Most foods contain all three types, but in varying amounts. 

Saturated fats are usually solid at room temperature. Saturated fats are the main dietary culprit in raising blood cholesterol, and high blood levels of cholesterol increase the likelihood of heart disease. Foods from animals that contain high quantities of saturated fats include beef, veal, lamb, pork, lard and dairy products made from whole milk. Foods from plants that contain high quantities of saturated fat include coconut oil, palm oil and cocoa butter.

Unsaturated fats are often found in vegetable oils and are liquid at room temperature. 

Polyunsaturated fats are liquid at room temperature and in the refrigerator. Common sources of polyunsaturated fats include sesame and sunflower seeds, corn and soybeans, many nuts and their oils.

Monounsaturated fats are liquid at room temperature but solidify at refrigerator temperatures. Canola, olive and peanut oils contain monounsaturated fats.

Recent studies indicate that polyunsaturated and monounsaturated fats may help lower blood cholesterol levels when used in place of saturated fats in diet.

What about hydrogenated oils? Recent studies have suggested that consuming hydrogenated oils will raise your cholesterol. These oils get their name because they have undergone a chemical process to saturate the carbon atoms with hydrogen atoms to change them from a liquid to a solid form (saturated fats naturally have this saturation of hydrogen to each carbon atom). Personally, I try to avoid putting things that have been excessively chemically altered into my body.

Diet is the principal means for controlling levels of saturated, unsaturated and monounsaturated fats. The American Heart Association (AHA) recommends restricting fat intake in diet to no more than 30 percent of total calories. Of that amount, the AHA recommends limiting saturated fat intake to 8-10 percent of total calories each day. It also recommends consuming polyunsaturated fats up to 10 percent of total calories. Monounsaturated fat intake should be no more than 15 percent of total calories. Remember that 1 gram of fat equals 9 calories. 

In case you need help with the math: for instance, let's say you are maintaining your weight at 140 lbs, then your total calorie intake happens to be right around 2000. 2000 x 0.30= 600 calories from fat / 9 =66.67 grams of fat total. 66.67 x 0.08= 5.3 g of saturated fats or 66.67 x 0.10 = 6.67 g polyunsaturated fats or 66.67x 0.15 = 10 g monounsaturated fats.

The information above is based from my notes obtained from Dr. Fleckenstein's Common Medicines in Pharmacology and Toxicology class from the University of Utah.

My Story That Started It All

I want to share a personal experience that I think was a turning point in my life and made me as interested as I am in healthy eating and nutrition. This post is extremely casual, but I felt it would be a good segway into my upcoming posts on behavior modification and non-dieting tips.

I was blessed with good genes, home cooking, farm fresh produce and eggs, and a home in a rural area (meaning I spent the majority of my time outdoors playing, even in the winter). I feel that because of my upbringing, I was pretty much always slim and active, and oh boy did I LOVE to eat! When I was a teenager I was just like any other teenager. I thought I was invincible. My only concern when it came to food was whether or not it was making me fat. I ate however I wanted and I was not getting fat, so in my teenage mind, I didn't need to change anything. Don't get me wrong I ate a lot of good things, but I also ate a LOT of bad things. Particularly when I entered high school and it was all about Mt. Dew and energy drinks! Not to mention we had an open campus and I spent most of my lunches going out and eating hamburgers (plural...in one lunch period). Late nights at friend's houses meant that we were basically eating junk food all night long. But like I said, if it wasn't making me fat, then I didn't need to change anything, right?

Well I started experiencing heart palpitations and dizziness and even passed out in the middle of class a few times. I went to visit with a cardiologist. I sat in the waiting room with a dozen other patients who all looked to be in their 90's. First things first my doctor requested that I keep a journal of how I feel each day. Every day. He also wanted to know what I was eating and how I was exercising. He basically wanted to find the root cause of my problem so that meant I had to be in tune with how my body was feeling all the time. After some testing, a few more visits and a full review of my journal my doctor scolded me. He told me I was going to eat myself to death. He pointed out that I was the only teenage girl in the waiting room and how sad it was that he was warning a 16 year old of the dangers of a heart attack. Given there was some genetic stuff going on as well, my diet certainly wasn't helping anything. He immediately put me on a heart healthy diet and strictly banned foods that were excessive in sugars, fats, caffeine or theobromine (chocolate). He wanted me to continue keeping a journal based on my new diet.

To be honest, I hated it at first. However, I didn't feel so invincible anymore. I realized at that point that this is the only body I get for my whole life. There are a lot of things I want to do with my life. I don't want my body to restrain me or hold me back from anything! I was determined from that point to do MY best to keep my body working in tip top shape. For a very long time I followed my very strict, very heart healthy diet and it got easier and easier to do. Especially because I would go weeks without eating something like a Wendy's bacon cheeseburger and when I finally ate one it would taste sooooooooooooo good! However, because of my forced journal keeping, I was now tuned in with how my body felt. Eating that cheeseburger did not make me feel good. I would feel sluggish, yet my heart would be racing. My blood sugar would spike and make me dizzy and even a little nauseous. That feeling is quite different from my high energy levels I have when I adhere to my doctor's orders. It became easier and easier to turn down cheeseburgers and brownies.

My goal as a health coach is to help others become healthier. I don't want to put everyone I talk to on a strict heart healthy diet like I went through. I just want to help individuals feel a little better about themselves than they currently do. The first steps to that is understanding your behaviors and your body. No one should know your body better than you, but sadly, most of us don't really know our body all that well.

It may seem a little bizarre or overboard, but I would encourage you to keep a food journal for a couple of weeks. Even if you think that your current diet is not affecting you in any adverse way. If all you can do is record what you are eating that is fine. However you may be surprised if you also record how you feel about the food you are eating. Take time to analyze the reaction your body has to the food you eat. I recommend doing this again after you begin to implement changes. After a couple of weeks you shouldn't need to keep a food journal (whether you are counting calories or otherwise) because not only will you be able to "eyeball" your portions, calories and nutrient amounts, but you will be able to better understand how food is effecting you.

You don't have to be a "health nut" and deny yourself the treats you love all the time. I certainly don't! But if you can get passed the first week when you are craving all the foods you know that you shouldn't be eating too much of, then it does get easier. Then when you eat that food again, not only does it taste better, but you actually may find yourself wanting less of it. You won't feel like you are "dieting" because your healthy eating is simply a new behavior now. That food that was once an "all the time food" even if you knew it was not doing a lot of good for your body is now in your more appropriate "sometimes food" category.

On a final note, think of something that you love and make an effort to take care of. It could be your house, your vehicle, maybe your clothes. If you had to have that same house/car/clothes for the rest of your life, wouldn't you take special care of it? Doesn't your body deserve to be treated even better?

Personalized Nutrition Plans

It is a popular and basic notion that what and how we eat is directly associated with our health status. I have heard people say “I need to eat healthier” however they have no idea where to get started. Sometimes you simply don’t know what “healthy” is for you. Maybe you have a general idea, but you are unable to define it in words or quantifiable numbers. Many of the people I have been working with lately have needed assistance in determining this basic information for their health plan. So I decided that maybe it would be a good idea to offer a crash course in creating your own personalized nutrition plan.

There are some of things to keep in mind. There is a lot of health and nutrition information available. There are a lot of experts and opinions out there. I do not consider myself an expert. I consider myself someone who is educated enough to determine which information is correct and useful, and which information is not. It is important to know where the information you are reading is coming from, and how reliable the source is.

It can be tricky to figure out the right path for you. For instance, the World Health Organization recommends that only 5% of your diet is protein, while other research and common diet ratios suggest a percentage closer to 25-40% protein. Some diets are extremely low in carbohydrates, while others are mostly carbohydrates. The most important thing to remember is this: YOUR DIET SHOULD BE HIGH IN NUTRIENTS. No expert, physician or researcher is going to argue this key point.

The foods we eat are broken down into macronutrients and micronutrients. Macronutrients are carbohydrates, proteins and fats. Micronutrients are comprised of vitamins and minerals which are required for normal metabolism, growth and physical well-being. No single food has all the micronutrients our body requires, which is why a balanced, varied diet is so important to our health.

What about calories? We all hear that word every day. If we read nutrition labels on food packages we know that the average percent daily values are based on a 2,000 calorie diet. Most of us know that the number of calories one actually needs varies from person to person. Not many of us know how to figure out that number on our own without using an internet search engine or weight loss app.

So here is how you figure these things out on your own: (Note that these numbers are for adults who have reached full maturity. These numbers are quite different for growing boys and girls).

Calories: According to Men’s and Women’s Health Fitness Director Adam Campbell, the easiest way to determine your calories is pretty simple multiplication. The numbers are based on whether you are trying to lose weight, or if you are already at your desired weight. If you are maintaining your current weight, multiply your weight by 14-16. For a 120 lb female, her caloric needs on a day she does not exercise are 1,680 calories. If she exercises moderately for 30 minutes, her caloric needs increase to 1500 calories. If she exercises vigorously for 30 minutes or moderately for 60 minutes, her caloric needs are now at 1,920. For a 200 lb male maintaining his weight, his calorie needs are 2,800-3,200. Do you see how different these numbers are? Do you understand how it might be important for you to know what you personally need every day to avoid over feeding or starving your body of essential energy?

If you are trying to lose weight then Mr. Campbell recommends that you multiply your desired weight goal by 10-12 (without dropping below 1200 calories for women and 1600 calories for men). So if you are a female shooting for 120 lbs, then on days you don’t exercise your caloric needs equal 1200-1,440. A male shooting for 200 lbs would need 2000-2400 calories.

By reducing your daily intake of calories you are helping your body burn fat. 3500 calories burned equal 1 lb of fat loss. Most experts agree that weight loss should be gradual, around 0.5-2.0 lbs/week. 1 lb per week would be burning 3500 calories, or 500 calories per day. You can do this by reducing your calories and/or increasing your physical activity. So if you reduce your calories by 300 and then do some cardio exercise burning another 200, you have accomplished this. If you compare the numbers between maintaining and losing weight, this makes sense (See 1,680-1,200=480 calories).

Macronutrients: Most people evaluating their diets like to balance their macronutrients calorie intake by percentages. You decide what percentages you want to live by. Here is some basic information though.

Proteins:

1 g protein= 4 calories

I have included some examples of protein because sometimes that is the hardest macronutrient to consume enough of:

1 egg= 6 g protein (that is 24 calories in protein only- not the entire egg)

3 oz (palm size) beef, pork, chicken or fish= 25-30 g protein (100-120 calories of protein…you get the idea now right?)

8 oz milk or yogurt= 9 g protein

1 oz cheese= 7 g protein

1 Tbs nut butter= 6 g protein

1 oz nuts or seeds= 6 g protein

Carbohydrates:

1 g carbs= 4 calories

Focus on complex carbs found in starchy and fiber-rich foods. Whole grain wheats, corn, potatoes and other root vegetables, legumes, and fruits qualify as complex carbohydrates. I consider enriched white flour as more of an empty calorie or extra food. It has been stripped of valuable nutrients and when it enters the body it is broken down like most things into sugar. However this isn’t the sugar that sustains you and gives you lasting energy, it is the kind that spikes your blood sugar and you usually experience a crash later (unless you keep fueling the fire). If I can convince anyone to do anything for themselves it would be to reduce their added sugar intake or to avoid food with added sugar (and white flour) more often than not. Treat these foods as a TREAT not as a daily regimen.

Fats:

1 g fats= 9 calories

Saturated Fats= >31.25% of total fats.

Don’t be afraid of fats. Fat is filling and adds flavor. You won’t store it if you aren’t eating too many total calories. If you have high cholesterol or aren’t sure of your cholesterol then talk to your physican (or check back soon for my post on understanding your cholesterol) about how your daily fat intake effects your overall cholesterol and heart health.

If you decide on a 40-40-20 diet it is super easy to know how many grams a day of these macronutrients you should consume. You simply consume as many grams of protein and carbohydrates as your weight or target weight, and make up the rest. So if you weigh 200 lbs and consume 200 g protein a day then that is 40% of your calories (800 out of 2000 calories). However if you aren’t exercising regularly you probably don’t need a protein intake that high.

Micronutrients:  

Vitamins – these are essential organic nutrients, most of which are not made in the body, or only in insufficient amounts, and are mainly obtained through food. When their intake is inadequate, vitamin deficiency disorders are the consequence. Although vitamins are only present and required in minute quantities, compared to the macronutrients, they are as vital to health and need to be considered when determining nutrition security. Each of the 13 vitamins known today have specific functions in the body: vitamin A, provitamin A (Beta‐carotene), vitamin B₁, vitamin B₂, vitamin B₆, vitamin B₁₂, biotin, vitamin C, vitamin D, vitamin E, folic acid, vitamin K, niacin and pantothenic acid.

Minerals – these are inorganic nutrients that also play a key role in ensuring health and well‐being. They include the trace elements copper, iodine, iron, manganese, selenium and zinc together with the macro elements calcium, magnesium, potassium and sodium. As with vitamins, minerals they are found in small quantities within the body and they are obtained from a wide variety of foods.

The most efficient way to get usable micronutrients into your body is by eating raw fruits and vegetables. But do what you need to do so that you enjoy eating them. When you cook them, boil them or steam them you stand to lose some nutrients, but it is better to get some than not get them at all! One of the only ways I can get my family to eat dark, leafy green vegetables is by pureeing them in a blender with 100% fruit juice!

No one ever got fat by eating produce. So in my opinion eat as much as you want. Fruits and particularly vegetables are the best things you can give your body. They are extremely nutrient rich, high in fiber and low in calories. I have heard people complain that they don’t feel “satisfied” by snacking on fruits and vegetables and if that is the case, I ask that you give it a chance. If your body is used to certain foods you may think that you are “craving” them. But what your body is really craving is nutrition. Try to stop starving your body of nutrition and over feeding it in empty calories.

If you are really trying to evaluate and improve your diet, try keeping a food journal for 1-2 weeks. By doing this you can really see how you eat and what changes you need to make. Also do this when you implement healthy food changes. Not only does this act keep you on track but also quickly teaches you how to eyeball meals to estimate their calorie and macronutrient counts. You’ll begin to automatically realize what an appropriate portion is for your diet. Remember also to eat until you are satisfied, not stuffed. Focus on eating foods that provide healthy doses of protein, fiber and fat that fills you up, keeps you satisfied and regulates your blood sugar. This combination of benefits helps diminish your appetite and often automatically reduces the number of calories you consume, speeding fat loss. However, if you are eating mindlessly you likely aren’t paying attention to how you feel and you will simply clean your plate out of habit. If you need to, serve yourself a smaller portion and return for more until you are satified.

I hope you have found some of this information useful. It is hard to summarize the most important information to a few paragraphs. My research paper on eating more vegetables alone is about 27 pages of cited and peer reviewed information, facts and research. I hope if you have questions or would like to contest any of the information I have posted that you will do so. There is so much information and so many opinions on some of these topics and I myself and am still continuing my research on best practices.

Awesome Protein Loaded Snacks

I know we have all heard it before. But eating several small meals a day is very beneficial to our health. This has been carefully and laboriously researched and studied. There are many reasons to follow this advice, however my own personal reason for adhering to it is because I get "hangry." Which is to say my hunger causes a negative change in my emotional state.

 If your body is "running on empty" and you select a snack or meal that is mostly simple carbohydrates, then your body is going to release extra insulin to handle that sugar. Insulin is a hormone that is like a key to unlocking the cells to receive the incoming sugar. However this sugar is burned up quickly and the insulin has opened too many doors. The resulting feeling is fatigue and again, hunger. Therefore, protein and complex carbohydrates are important and should take precedence over your simple sugars.

Here is my list of some of my favorite snacks that are full of protein, low in added sugars and help keep me buzzing through my busy day.

Trail Mix
Almonds
Pumpkin seeds
Hard boiled eggs (mmm, mix this up with avocado and other healthy mix ins and you are increasing your omega fatty acids!)
Deli Roll-Ups (meat, cheese, tomato, lettuce and pepper)
Cucumber Turkey Sandwich (no bread, just turkey and cheese sandwiched between cucumber slices)
Nutter Butter Boats (any kind of nut butter on celery or apple slices)
Bean and Cheese Quesadillas (1/2 cup beans, 1 Tbs Salsa, 1 slice of cheese in a tortilla shell)
Easy Oatmeal Raisin Cookie: (mix 1/2 cup oats, 1 tsp brown sugar, 1 Tbs flour, 1 egg white, 1/4 tsp vanilla, 1/4 tsp baking powder, 1 tsp cinnamon and 1 Tbs raisins. Flatten this out and microwave it for 45 seconds).
Chunky Monkey Style Shake: (1 medium banana, 1 Tbs Peanut Butter, 1 cup chocolate milk, 1 cup ice blended)
Vegetables dipped in Hummus
Cheese and wheat crackers
Silver Dollar Protein Pancakes: (4 egg whites, 1/2 cup oats, 1/2 cup cottage cheese, 1/8 tsp baking powder and 1/2 tsp vanilla. cook on a skillet and top with berries)
Berry-yogurt parfaits (yogurt, oatmeal, sliced almonds, berries)
Grape and cheese skewers
Toast sticks with peanut butter and cinnamon

Don't forget to drink plenty of water with these snacks, and in-between meals. The fatigue of dehydration is often mistaken for the fatigue of hunger, and we overeat.