Sunshine

We can all agree that there is a lot of negativity in the world.  I’m sure most of us don’t have to think very hard to come up with a person in their life that is constantly complaining and dragging them down.  Nobody needs that!!!  This is the same for fitness.  You think you’re doing good and one knucklehead says one negative comment to you and BOOM!!!  You feel defeated.  Don’t be that person!  I challenge you to:   

Encourage your fellow coworker, church member, grocery store check-out clerk, child, customer, spouse, etc!  Did you hear that?  ENCOURAGE them!!!  They may need it today!  Tell someone they are doing a GREAT job and that you appreciate them!  Health and wellness is not 100% about what you eat or how you exercise.  It’s also about your mental well-being!    

 

I hope everyone has a FANTASTIC weekend and that you work hard to be a STRONG person!!!

 

Inflammation

What is inflammation?!  Inflammation is how the body helps protect us from infection and fight off things like bacteria and viruses.  It is also necessary to help promote healing when there is an injury.  But sometimes things go awry and the inflammation process goes haywire.  There is no foreign substance to fight off but the inflammation process is still being triggered.  You may be thinking, “Yeah, yeah, yeah, Cara……..How does this apply to me?”  Many of us suffer from some kind of joint pain, correct?  Knees, back, shoulders, neck…….just achy!  This is inflammation!  Some of this may actually be from injuries or conditions, but some of it could be triggered by your diet?! 

 

Now some of this may be hard to hear……….. I’m about to tell you that some of your favorite foods are causing this pain.  But by eliminating them, you may feel better!  Here is a list of some of the top foods that cause inflammation:

1. White sugar and sweets, including soft drinks and sweetened juices.  Newer research is showing that sugar is one of the most addictive substances you can use. It’s also highly inflammatory.  
2. Synthetic sweeteners (Nutrasweet, Splenda, saccharin, aspartame, AminoSweet, etc.)—research links these nasty substances lead to many serious health conditions. I avoid them like the plague.
3. The “3 Ps”–Processed, packaged, or prepared foods.  And, yes, fast food is atop the list of inflammatory foods thanks to the harmful oils, sugar and artificial sweeteners, food additives, and a whole host of nasty ingredients.
4. Hydrogenated and trans fats found in margarine, shortening, lard or products made with them.  That includes baked goods, cookies, pies, buns.
5. Fried foods (French fries, onion rings, potato chips, nachos, hamburgers, etc.).  I think these items speak for themselves.
6. Food additives: colors, flavor enhancers, stabilizers, preservatives, etc.  Some of the main ones include sulfites, benzoates, and colors named FD&C #”X.” Unfortunately, many foods consumed by children are loaded with these harmful, toxic ingredients.
7. Dairy products (yogurt, ice cream, cottage cheese, butter, cheese, etc.). The reasons dairy products are inflammatory are too lengthy to list here, but today’s dairy products are packed with hormones, antibiotics, and other harmful ingredients so avoid them as much as possible.
8. Wheat products.  Wheat is highly acid-forming and inflammatory in the body. Worse, most wheat available now is genetically-modified (GM). Many serious health conditions are starting to be linked to GM wheat consumption.
9. Other gluten-containing grains.  Gluten is found in most grains and is highly inflammatory. Choose grains or seeds like buckwheat, quinoa, or millet for your baking.
10. Alcohol.  High in sugar and a burden to the liver, alcohol is very inflammatory to the body.

So after that list…………what SHOULD you eat?!!  Here’s your list of foods that help eliminate inflammation: 

1. Wild Alaskan Salmon:  Salmon contains anti-inflammatory omega-3s (wild is better than farmed) and has been known to help numerous ailments. Try and incorporate oily fish into your diet twice weekly. If you don't like fish, try a high quality fish supplement.
2. Extra Virgin Olive Oil: The secret to longevity in Mediterranean culture, this oil provides a healthy dose of fats that fights inflammation, can help lower risks of asthma and arthritis, as well as protect the heart and blood vessels.
3. Cruciferous Vegetables: Broccoli, brussel sprouts, kale and cauliflower are all loaded with antioxidants. Naturally detoxifying, they can help rid the body of possible harmful compounds.
4. Blueberries: Blueberries not only reduce inflammation, but they can protect the brain from aging and prevent diseases, such as cancer and dementia. Aim for organic berries, as pesticides are hard to wash away due to their size.
5. Turmeric: This powerful Asian spice contains a natural anti-inflammatory compound, curcumin, which is often found in curry blends. It is said to have the same effect as over-the counter pain relievers (but without their side effects).
6. Ginger: Ginger contains a host of health benefits. Among them, it helps reduce inflammation and control blood sugar. Ginger tea is a great addition to any diet.
7. Garlic: Though a little more inconsistent (in terms of research), garlic can help reduce inflammation, regulate glucose and help your body fight infection.
8. Green Tea: Like produce, this tea contains anti-inflammatory flavonoids that may even help reduce the risks of certain cancers.
9. Sweet Potato: A great source of complex carbs, fiber, beta-carotene, manganese and vitamin B6 and C, these potatoes actually help heal inflammation in the body.
10. Kelp:  High in fiber, this brown algae extract helps control liver and lung cancer, douses inflammation, and is anti-tumor and anti-oxidative. Kombu, wakame and arame are good sources. 

So try it!  If you are feeling bad……….if you have complaints about your joints……….if you wake up tired and sore……….TRY IT!!!  Change your diet!  Food is medicine!  I know I may sound like a hippie, but it’s true!  There are so many ways to heal your body with foods!   It’s Nature’s medicine! J  

Have a WONDERFUL weekend!

Diet

How many people out there have been on a diet?  Low carb diet, no sugar diet, low calories diet, low fat diet……There are even a bunch of crash diets that include the baby food diet, cabbage soup diet and grapefruit diet!  But if you look at the actual definition of the word diet, you will see it is none of these things.  Our “diet” is the food and drink we regularly consume.  Our habitual nourishment.  So anytime we cut something out for a short amount of time or change the way we eat for a couple of weeks, we are not on a diet.  We’ve made dietary changes.  And in the grand scheme of things……what we call it doesn’t matter.  My point is that we shouldn’t get in the habit of going on a “diet.”  We should be working hard to make improvements to our diet.  When we say things like:  “I’m going on a diet” or “My diet starts Monday” it gives the illusion that there is a start and an end date.  A beginning and an end.  And that is definitely not the case!  Making gradual healthy changes helps people create habits that they are more likely to stick with for the rest of their life!  No end date!!!  

Let me know if you ever have questions or want more specific information on ways to make some healthy changes in your life! 

Have a WONDERFUL weekend!!!

Bulletproof Coffee

An average of 2.25 billion cups of coffee are drank around the world every single day.  For most of us, having our morning coffee is a requirement.  It's as much a part of our routine as brushing our teeth!  And for those who don't drink it black.....cream and some kind of sweetner are mandatory.  But did you know there is a new way to drink your java?!  It's called bulletproof coffee!  So what exactly is bulletproof coffee?  Well it's made by combining three things: coffee, butter (Not margarine or some kind of garbage butter.  REAL, whole, grass-fed butter), and coconut oil.  

So why would you drink bulletproof coffee?  Dave Asprey, the creator of bulletproof coffee, says preparing coffee this way yields “maximum energy, total elimination of food cravings, and easy weight loss.”  Sounds crazy, right?!  Now you may be reading this and think:  “Butter and oil have fat in them.  I thought fat was bad.”  Well…..not exactly.  Not all fats are created equally.  Some fats are actually GOOD for us!  These good fats help us absorb vitamins and give us sustained energy.  They actually make us healthier!  You just have to make sure they are the correct kind!  Coconut oil, for example, helps to promote heart health, strengthens your immune system, keeps your skin, hair and nails healthy, gives you energy, supports a healthy thyroid………and on and on!   

When I first heard about this, I thought it was the most insane thing ever.  Butter?!! In coffee?!! Bleck!  And while I've been drinking my coffee mostly black....I have tried this and it's surprisingly good!  Start with a teaspoon each of butter and oil and work your way up to one or two tablespoons.  So what do you think?!!  Is it something you would try?  

Have a WONDERFUL weekend everyone!!!

Weight Loss

Even though I believe that being healthy and fit is MUCH more than just a number on the scale, I understand that weight loss is important and is certainly a goal for many!  But here’s the unfortunate truth:  

 

What does that mean?  If you eat what you've always eaten, then you will weigh what you've always weighed. It takes a deficit of 3,500 calories each week to lose one pound. That’s eliminating 500 calories each day either through diet, exercise or a combination of both. This amount of weight loss each week is considered safe and sustainable.  Weight loss is actually broken down like this:

Many people assume that if they work out they can eat whatever they want.  This just isn’t true.  I wish it were! J 

So bottom line:  You MUST change your diet to see results.  And the GREAT news is that if you start eating all of these healthier foods….your body will become much healthier.  From the inside out! 

Have a WONDERFUL weekend!!!

Fourth of July Party

Tomorrow is the Fourth of July and a lot of people will be cooking out!  Is there a more American way to celebrate our country’s freedom than by eating?!  J  These big celebrations do not have to end in guilt or over indulgence!  Plan ahead!  Bring or prepare healthier options!  Provide lots of fresh fruits and veggies.  It’s a perfect day for watermelon!!!  Grill turkey burgers and nitrate free turkey hot dogs instead of higher fat options.  Here are some other healthy recipes!

Roasted Corn and Red Pepper Salad 

Summer Salad
 

Grilled Vegetarian Tacos

Five Layer Greek Dip

EatingWell Flag Cake

Red, White and Blue Popsicles

Have a WONDERFUL long weekend!!!

Motivation

Everybody has bad days.....just learn from them and move on!  Don't get discouraged! 

YOU CAN DO IT!!!

Have a WONDERFUL weekend everyone!