Vegetarians/Vegans and Iron Deficiency

Hello All!

For those of you who are vegetarians, you may or may not know that you could be at increased risk for iron deficiency. That's because meats are an excellent source of heme-iron. This iron is the central part of the our blood's hemoglobin, which carries oxygen in our blood.  This is particularly important for metabolism and exercise. Women and small children are the highest risk as women menstruate every month, losing some blood volume and young children are still developing.

Although vegetables do provide a great source of iron, they provide only the non-heme iron which is not as readily absorbed by the body.

So here are some ways the get your daily dose of iron:

Eat dark leafy greens like kale, bok choy, swiss chard, spinach and collards.

FYI- Quinoa (pronounced keen-wah) is LOADED with iron and a superfood to boot!

Eat beans like soy, black, pinto, garbanzo and lima.

Add these foods rich in vitamin C to your diet to increase the absorption of iron from vegetarian sources: broccoli, cantaloupe, kiwi, oranges, peppers, pineapple, pink grapefruit and strawberries.

You may also choose to supplement. Although I always prefer real food in its whole natural state to provide the primary source of nutrition, supplements can help to fill in the gaps.

So there you have it! Your Wednesday Wellness Tip of the Day.


You are Strong. You are FIT. You ARE WORTH IT. GOD IS ABLE!
~D

Are you 'skinny' FAT?

Please watch this segment of the Racheal Ray show! While I am still concerned that Holly is VERY heavy even for being an athlete she is more fit than Jennifer. If you saw these women on the street you would think just the opposite. It just goes to show you that looks can be DECIEVING!!! For all of you who work hard and eat clean, but don't have a size 4 frame, DON'T be dicouraged! All of us weren't meant the be thin. You can however be the healthiest, fittest YOU there is. No matter where you are along your journey, never look to the left or to the right. You have your own path and your own race to run (sounds like scripture huh?). Run YOUR race!

You are Strong. YOU are fit. YOU are WORTH IT. GOD IS ABLE!!!


~D


http://www.rachaelrayshow.com/show/view/1302/

The Most Powerful Weight Loss Tool You're NOT Using!

Most of us would like to think that we eat relatively healthy.  You might be thinking, "I exercise, I try to drink water and I eat 3 meals a day. I should be losing weight, right?" But why does the scale seem to be stuck at the same number? Perhaps THE most powerful tool for weight loss is the very thing that most of us don't do- keep a food journal. I know, you're saying, "I don't have time to write down everything I eat."  In today's fast-paced society, we are always multi-tasking and one thing that we've mastered is eating on-the-go. We eat at our desks at work. We eat in the car. We eat while watching TV. We even eat as we're cooking! Since we're always eating while doing other things, it can be very easy to underestimate how much food we actually consume in a day. I know, I know, you don't have time to write down everthing you eat. Well, I would argue that for those of you who need to lose weight, you really can't afford NOT to.


Keeping a food journal doesn't have to be difficult. There are a ton of online tools, downloable and printable food jounrals for you to choose from. Just pick the one that works best for you and your lifestyle. For the tech-savy, there are some great applications for the iPhone and other smart devices that will allow you to track food intake, calories, exercise and weight loss all in one! 


You don't have to write down everything you eat forever.  I recommend keeping a journal for at least 7-10 days with a weekend included. Once you have enough information recorded, you should sit down and review everything (preferrably with a nutritionist or dietician). You will see almost immediately that there is a big difference between what you THINK you eat and what you ACTUALLY eat. Your journal will help you identify triggers, meal patterns,  and unconscious eating. You can also see where you're consuming too many calories due to poor meal planning.  You'll even be able to understand any emotional issues connected to the foods you eat.


Remember, there is just one golden rule when it comes to keeping a food journal- HONESTY! Just keep it real and write EVERYTHING DOWN. I'm not gonna lie, IT'S NOT EASY, but once you do it, you'll be glad you did!


You are STRONG. You ARE FIT. YOU can DO IT. GOD IS ABLE!

~D


Check out these links to help you get started:

Food Journal (w/ exercise log):http://walking.about.com/library/cal/fooddiary.pdf


Great Calorie Count website:http://www.calorieking.com/

If you have questions or comments on this blog, shoot me an email or post your comments below.

Beautiful Skin Starts on the Inside

Your skin is the largest organ of your body. How it looks and feels can tell you a lot about your overall health. Many times chronic diseases and conditions can manifest themsleves in our skin as a warning sign that something's wrong internally. Creams and other topical solutions can help keep skin clear, moisturized, and youthful however nourishment needs to start on the inside!

Want truly fabulous skin? Here are a few tips:

GO TO BED: When you get enough sleep (that good, deep, quality sleep) the body releases hormones that repair, restore and rejuvenate cells. These hormones are typically relased during deep sleep at the end of your sleep cycle. Sleep less than 7 hours and you short change yourself of these wonder working hormones.

DRINK WATER: Drinking enough water helps shuttle toxins out of the body, and bring nutrients into the cells of the body.  The result is skin that looks clear, plump and more radiant.

GET MOVING: Ever heard of exerciser's glow? Well the phenomenon does exist (I can attest to that). Exercise improves circualtion. Increased blood flow to the skin means that all the nutrients from the food you eat and the water you drink can work their magic.

EAT THE RAINBOW: Fruits and vegetables that is. Anti-oxidants are what give fruits and veggies their bright color. Eating these foods will help fight against cell damage (oxidation) which can lead to wrinkles, age spots etc.

HEALTHY FATS ARE KEY: Think Omega 3's from things like fish, almonds, ground flax seed and olive oil. These foods reduce inflammation, help skin retain its moisture and give it that youthful glow.


So there you have it! Just a few tips for a more RADIANT you! Stop using expensive ointments, creams and make-up that only mask the warning signals that your skin is sending you!  Save your money and live well!

Check out this link for more information on diet and healthy skin...
http://www.webmd.com/skin-problems-and-treatments/features/skin-food

Magic Meals...Super easy, Super nutritious, super delicious!

One way to get the most nutritional bang for your buck and not feel like you're depriving yourself is to make combination meals containing super foods. The meal I shared on Facebook last night is an example of that. Super foods have health promoting, disease preventing qualities. They are fresh, nutrient dense, unprocessed, and in most cases widely available in grocery stores. Make sure that your meal contains all the macronutrients (these are carbohydrates, proteins and fats) so you feel energized and satisfied!

CHICKEN N' SPINACH, APPLE WALNUT SALAD

Let's break down the meal...

COMPLEX CARBS
You can have an unlimited amount of fruits and vegetables. Let's face it, most of don't eat enough. Rather than trying to eat them all individually, this is a great way to get at least 3-4 servings in one meal.

Apples- 1 diced (50-70 calories depending on the size)
Organic apples in season are reasonably priced and delicious. They are high in soluble fiber and flavonoids which is good for your blood sugar and lowers your risk of heart disease and cancer.

Spinach- uncooked 2 cups (ONLY 14 CALORIES!!! ;-)) I had 3 cups!
Probably one of my favorites even before I knew it was so SUPER! :-)
Spinach is rich in potassium and magnesium (which keeps blood pressure in check). Its also loaded with anti-oxidants which do everything from preventing certain cancers to fighting diabetes and nerve damage!There's more but I'll move on...hehe

NOTE: Use these two foods as the star of this dish and the rest of the foods will be the supporting cast.

FATS
Healthy fats are essential to a balanced diet. However because fat has 2x the amount of calories per gram as carbs and proteins- a little goes a long way. Healthy fat  keeps you satiated (feeling full) longer because its a "slow burning" food source.

Walnuts- raw about a palm full is185 calories
I know that sounds like a lot for so little, and you're right. Although calorically dense, walnuts and other nuts like almonds and pistachios are high in omega-3's which reduces inflammation in the body. They help boost the good cholesterol (HDL) in your blood and contain a hard-to-find nutrient Vitamin E, an important anti-oxidant which can help fight prostate and lung cancer.

++++ The rest of the ingredients are NOT considered super foods BUT they are nutritious foods with lots of flavor.

*Grilled Chicken- (cut in strips) a serving is about the size of a deck of cards (140 calories)
Chicken breast in particular  (w/o skin) is high in protien and low in saturated fat. I pounded out my chicken breast, lightly salt and peppered, cut in strips and cooked with a little olive oil.

*Gorgonzola- crumbled (a 1/4 cup is 100 calories)
Cheese is a concentrated from of milk therefore the fat and calorie content is higher. To maintain portion control, I simply sprinkled a little on top of the salad (less than a serving) and since gorgonzola is an aged cheese, its loaded with flavor so a little goes a long way.

*Dried Cranberries- 1/3 cup is 130 calories (I used less than this- a palm full) This adds some extra sweetness. Cranberries in regular form are a super food. Dark berries are loaded with anti-inflammatory compounds and they are also good for the kidneys.

*Balsamic vinegarette- 2 tbsp 50 calories ( I used about 3 tbsp)
Low in calories, vinegar based dressings have been shown in studies to slow the absorption of carbohydrates when eaten together. Since the salad is already so flavorful, you really dont need much dressing.

So there you have it. A colorful, healthy, delicious and nutritious meal all for about 600 calories! Once you've assembled this meal you'll realize- its a lot of food! That's the great thing about eating healthy. The food is high in nutrients and lower in calories. Bon appetite!


STAY WELL!

~D

How to Choose Your Food - with Annemarie Colbin

10 Tips for a Healthier Year and Your Best Life

10 Steps To A Healthier Year and Your Best Life!

1. Thou shall GET REAL!

Ignorance is NOT bliss! It’s time to be open and honest about where we are physically, spiritually and emotionally. Take inventory. Be honest. Once you get everything down on paper you’ll know where you truly are and where you need to be. 

START BY KNOWING YOUR NUMBERS

- Weight: this number is different for everyone based on your height. Check your BMI (body mass index). NOTE: A BMI above 25 is considered overweight and above 30 is considered obese. Also take note of your body shape. If you’re shaped like an apple (carrying the majority of your weight in your middle) you are at higher risk for hypertension, diabetes and heart disease than someone who is shaped like a pear (carrying their weight mostly in their hips and thighs).

- Blood Pressure: below 120/80mmHg is now considered optimal, >140/90 mmHg is frank hypertension and you should be working with your physician to lower it.

- Cholesterol

Total should be below 200 mg/dL

HDL (good) should be above 40 mg/dL

LDL (bad) 100 mg/dL is considered optimal

Triglycerides should be below 150 mg/dL

                - Glucose levels (blood sugar): should be below 100mg/dL fasting

- Waist size: should be less than half your height or less than 36 inches for women (*be sure to measure your natural waist which is the narrowest part of your torso above the belly button).

- Resting Heart Rate: should be less than 85 beats per minute

-         You may also want to get Vitmain D, C-Reactive Protein and TSH (thyroid) levels checked.

           

2. Thou shall DRINK WATER.

       Absolutely nothing takes the place of it. It’s the life source.

Water can help you lose weight, alleviate fluid retention, eliminate constipation & help the liver metabolize (burn) fat stores. It gives skin its luster & resilience, helps fight hunger, rids the body of waste and maintains hormonal harmony.

8 eight ounce glasses is recommended. If you’re overweight, you should drink an extra 8 oz. of water for every 25lbs that you are overweight. Also if you live in a hot climate or exercise intensely you’ll need to drink extra water. As a rule of thumb, if your pee is clear or very pale yellow, you’re drinking enough water. J

        Try water with lemon or orange slices.

I like drinking water when I chew gum. I get the sweetness from the gum and it flavors the water on the way down. I also like to dilute 100% fruit juice with water.

      

*NOTE: Beware of caffeine in things like soda, coffee and tea. It’s a natural diurectic.

3. Happy is the woman that GOES TO BED, for she shall not be sleepy!

Sleep deprivation can lead to a weakened immune system, increased appetite (particularly for carbohydrates, which leads to weight gain), diabetes, heart disease and more. More obvious affects are mood swings, lack of concentration and drowsiness.

Between 7-9 hours is optimal for adults.

        Here are some tips…

        Have the same sleep/wake cycle. Go to bed and wake up at the same time each day.

       

        Establish a bedtime routine/ritual. (a hot bath, reading, prayer, etc.)

       

Your bedroom should be for sleep and sex ONLY! (Put your TV on a timer or take it  out of the room.)

        The room should be as dark as possible (no ambient light) and cool.

Don’t drink right before bed .

If you have an alarm clock turn it away from view. When it goes off, get up! If you wake up before the alarm sounds, do NOT look at the clock. Try to go back to sleep and if you can’t then get up (maybe God wants you to talk to him ;-))

       

4. Thou shall MOVE AS MUCH AS POSSIBLE!

       Exercise is cumulative (it does NOT need to be done all at once)

       

        30 minutes most days of the week is the recommendation.

       

Make sure your routine is balanced with aerobic, strength, and flexibility exercises.

Do what YOU enjoy.

       

        Have at least 2 workout buddies. 1 who is stronger and 1 who you can motivate.

Turn everyday activities into mini-workouts (e.g., shopping, laundry, shoveling snow, cleaning, work, etc.)

5. Blessed are those who surround themselves with the right people for they SHALL BE EMPOWERED!

You’ve all heard that expression, “If you want to be rich, hang around rich folk”. Well, I believe that rule applies to almost anything. We are naturally influenced by those around us. I guess we are hard wired that way. But whatever the reason, take advantage of the opportunity to be inspired by positive, healthy people.

Surround yourself with people who will stimulate your creativity and encourage you. People who have your best interest at heart will be honest with you and they will encourage you. They can also help you to see qualities in yourself that you may not realize you have. They often help your reach your full potential.

Remember, healthy fellowships and relationships feed the soul. When the soul is nourished you are less likely to overeat or fall into other destructive behaviors in order to be fulfilled.

6. Thou shall SEEK GOD’s HELP

We rely on God for so many things but we rarely ever talk to God about health and fitness. When we do, it is usually because our health is failing.

God came that we might have an ABUNDANT life. I may not be able to articulate all that that kind of life entails but I do know that being healthy is a part of it.

God will show you the intrinsic value of a healthy balanced life. When you understand the importance of your health you are sure to be successful.

Do your own research and educate yourself but beware- there is plenty of BOGUS health information floating around out there. So ask God to give you wisdom and guidance. Ask Him to place people in your path the will help you reach your goals.

Remember when we live healthy we honor God with our bodies.

7. Thou shalt WRITE THE VISION!

Set realistic goals and track your progress. When you reach a goal reward yourself.

       

Take inventory of your life. Write down where you see yourself in career, ministry, health and fitness. Where would you like to be 2, 5, 10 years from now? Commit your plans to the Lord. Trust in Him with your whole heart.

       Taking this step will lead you to step #8…

8. Blessed is the woman that FINDS PURPOSE AND PLEASURE in her LIFE, for her soul will be fulfilled!

Identify those areas in your life that are lacking. How are your relationships? How is your career? How is your spiritual walk? Many times when are souls are not fulfilled the body will compensate with cravings for food. If you don’t like your career for example, write down the things that you like to do and are passionate about. Find a way to have someone pay you to do what you love. If you can’t change jobs right now, ask God to show you how you can incorporate your interests into your current position. You’ll be surprised at the novelty it will bring to your day.

Taking step #7 leads you to #8! Writing down your vision gives you something tangible to look at. It gives you a sense of purpose and direction everyday you wake up. It will help guide every decision you make. Eventually you will be fulfilled and you won’t turn to food to fill voids that it was never made to fill.

9. Blessed are those that EAT REAL FOOD for they shall be healthy!

         

Seems like common sense right? But consider this…

The US spent $2.5 trillion on health care in 2009 (that’s avg. of $8,047 per person). Preventable illness makes up approx 80% of the burden of illness and 90% of all healthcare costs.

That tells us that this country is unhealthy because of the unhealthy choices WE make everyday.  It is up to YOU to take charge of YOUR health.

FIRST OFF, erase the word DIET from your brain. Instead think about eating CLEAN, WHOLE FOODS as much as possible.

FOOD IS A BILL, TREAT IT LIKE ONE! In 1901, according to a 1997 Bureau of Labor Statistics study, the average family spent almost half of their budget on food. Just 3% of that went to meals away from home. Today, we only spend an average 13.3% of our budgets on food--but 42% of that money is spent in restaurants. When you don’t make your food, you don’t know what’s in it and you are placing your health in someone else’s hands.

Don’t drink your calories (and scrap the diet drinks too!). Why? You're sending schizophrenic messages to your brain. Your brain computes that you've ingested food/calories/nutrients. However your brain sends signals to digest that food & utilize it for energy & nourishment, it can't. THIS is why you crave more- your body is not getting what it needs.

Try to get 95% of your calories from food. Think of sodas and juices as dessert. You don’t eat dessert everyday nor several times a day do you?

Learn how and when to shop the supermarket. Spend the highest percentage of your money on food that is not packaged or processed. You can do this by shopping the perimeter of the store FIRST.

BUY foods as close to their natural state as possible. (These foods are alive. Processed foods are dead.)

Learn portion control. This saves you money and calories.

Buy produce in season. Produce that’s on sale is almost always about to go rotten and not worth the money you’ll save. Buy local and organic- (for thin skinned fruit) and you’ll save money. Also frozen fruits and vegetable no matter the season are JUST AS GOOD as fresh and in many cases cheaper. Look into your local farmer’s markets, co-ops or produce junctions.

Clip Coupons, read your circulars and don’t be loyal to ANY brand!

Get 7-10 good recipes and recycle! (Remember when the rest of your life is fulfilled you will eat to live and NOT live to eat.)

Buy common ingredients for recipes in bulk and on sale of you can.

Eat to live, don’t live to eat. Don’t make food the center of EVERY OCCASION!

10. Thou shalt STOP PROCRASTINATING & START TODAY!

      

…now is the time. Today is the day. Yesterday is gone and tomorrow is not here yet. So why beat yourself up about what happened yesterday? Is it wise to think that you’ll have time to take care of yourself tomorrow?

GOD BLESS AND STAY WELL!