02Feb

Purge the Pantry: Set up for Success

February 2, 2019 Telese Coleman 23

So you want to eat better, improve your diet, lose weight and just feel better overall. Well it starts with what you consume. How we look and feel on the outside has a direct correlation to what’s on the inside. If we consistently put “garbage” inside, we will eventually look and feel like garbage on the outside….. that’s not the goal!

If you want to be successful in any task or goal, you have to set your environment up for success. So let’s create the nutritional environment that is most conducive to helping you EAT WELL!

One phrase that I live by is, “if it’s in the house, it’s in my mouth!” That means we need to “Purge the Pantry” and get out all of the junk so we don’t put that junk in (our mouths).

Take some time over the next few days to go through your pantry, refrigerator and freezer and assess what’s in there. Most of us probably have things that are old and outdated way back in the back. And surprisingly, we often don’t even know all that we have and or what we don’t have…..so take inventory!

Start this inventory process by pulling out and separating foods into categories. For example, put all canned goods together or all “snack foods” together. Next, separate out all the foods that you want to eliminate from your diet. If your goal is to eliminate or decrease starchy carbohydrates, put all pastas, noodles, rice, breads, cereals and potatoes together.

Now it’s time to PURGE! Make sure you have a giant trash bag nearby because we’re going to potentially be throwing out a lot. Get rid of anything that is not in line with your healthy goals. Don’t look at it as throwing away money. You’d much rather get rid of $5 worth of cookies than to put the unwanted sugar and calories into your body and portentially have to spend more health-wise down the line. You’re worth it, your body is worth it, your health is worth it!

Now doing this purge does not mean you have to eliminate all indulgences or treats. The point is to create an “out of site, out of mind….out of mouth” mentality around temptation and unhealthy foods. So if you want an ice cream treat, take a trip to Goodberry’s, get a scoop, enjoy it and be done with it. Don’t go to the grocery store and buy a big container of vanilla ice cream and bring it in the house. Remember the motto “if it’s in the house, it’s (more likely) to be in your mouth”.

Once everthing is cleaned out and thrown out, it’s time to reorganize and restock. Let the majority of your pantry, refrigerator and freezer be filled with healthy foods and snacks.

Set your healthy eating goal. Clean out and throw out. Restock. You’ll be one step closer to making it happen!

You have ONE body, if YOU don’t take care of it…. Who will?

18Dec

Food As Medicine: Immune System

December 18, 2018 Telese Coleman 26

It’s that time of the year again! It’s the season for playing in the winter snow, cozying up with some hot chocolate, a blanket and binging on Netflix…and the time for seasonal sniffles, coughs, colds and flu. This time of the year we are more vulnerable to viruses and allergies. No one enjoys being sick and contagious. So to decrease our chances of getting colds and coughs, we MUST strengthen our Immune Systems!

What is the Immune System anyway? It’s the body’s defense system against infection. It’s our built in armor that protects against and destroys viruses and illness. Think of your Immune System as a parent or that protective older brother. Because they love you, they will protect you at all costs and not let anyone or anything hurt you. Like our Immune System, they can also be “overprotective”. So although majority of the time we are being protected from the bad, that protection can also destroy some of the good that is meant to help. This can lead to Auto-immune Disease. For example, in the case of a donated organ or blood, the Immune System recognizes that as unfamiliar and therefore can turn on it’s own cells. Overall though, the stronger our Immune System, the healthier we are.

Just as a soldier in war without proper artillery and body armor would be highly vulnerable to attack, a weakened Immune System leaves our bodies open to attack from viruses, parasites and more. So how can we build the strongest armor? Well there are several ways you can strengthen or weaken your Immune System. Some of those include avoiding tobacco and alcohol, getting enough sleep, reducing stress, taking cold showers (which is strangely one of my favorites!). I have a love for “healing” foods however, and this is the “Food As Medicine” series so I am going to focus on how our diets can build or destroy our armor.

The specific tasks of the Immune System include:
1. Neutralizing pathogens, viruses, parasites and removing them from our bodies.
2. Recognizes “self-cells” (of you) and “non-self” cells (not of you) and destroys the unfamiliar cells to protect.

Let’s begin with what weakens the Immune System and therefore should be avoided (just as a reminder, EVERYTHING we put into our body is important). It will come as no surprise that red meat, fried foods, excess sugars and processed foods all contribute in various ways to weakening our Immune Systems. Just drinking a couple of sugary drinks can curb the Immune System cells that attack bacteria for at least a few hours post consumption! For various reasons and optimal health, these foods should be limited or avoided.

A lot of those, often called, “junk foods” cause our Immune System to activate the inflammation response to protect our cells. As the intake of junk food continues, the immune cells will “overreact” and inflammation starts to run rampant throughout the body. For a myriad of reasons…no-one wants chronic inflammation!

So now that we know what to avoid, let’s dive into the must have Immune Boosting Foods! It’s important to point out that, it’s really about the nutrients, vitamins and minerals that boost our bodies armor. Therefore I will list below the important nutrient and foods that contain them.

CLICK TO ENLARGE

All of the above foods definitely do more than just strengthen the Immune System. They benefit our body in so many ways. As noted earlier, there are other things we should do to boost and maintain a strong Immune System. Let “food be your pharmacy” and include as many of these nutrient dense foods as you can to naturally heal and prevent illness!

Bonus: Many teas have Immune Boosting Properties as well. My current daily fix is Eucalyptus tea! Will a little cinnamon and honey, its AWESOME!

“Let food be thy medicine & medicine be thy food”
~Hippocrates

05Dec

4 Tips For Holiday Survival

December 5, 2018 johnbecomehinkle 22

Tip 1: Set a goal not to gain weight this time of year. The reason I like the no gain goal is it gives you some wiggle room. You can absolutely lose weight this time of year. But I like setting a plan that is manageable and allows you to live life and enjoy yourself. Then you won’t have to backtrack at the first of the year.

Tip 2: Continue to plan your food. Just like planning a work week or kids schedules, plan your food. Know when you are eating out, when you have a party to attend (does it include food or not). Then what are you cooking and/or how many meals do you need to prepare. This is where most of us get in trouble, you are hungry, no food in the house – so you get take out or run through a drive thru. None of that will help the waist, especially if you are already consuming holiday goodies, treats, drinks, etc.

Tip 3: Bring a healthier dish. Ok in reality Christmas is one day. BUT…we have our family dinner, our in-law’s dinner, our friend’s dinner, work party – I could go on. What can I say? We like to eat! So, the best strategy is bringing a better dish. Yes, you will have the old faithful dishes, have a small amount and load up on ham and veggies (that are not smothered in butter or cream!). I love the root vegetable recipes you can bake in the oven. Really simple, peel and cut the veggies, use some olive oil and spices, bake, then put them in a pretty dish.

Tip 4: Don’t show up hangry. I remember as a kid my mom saying now, we are not eating breakfast this morning because we are going to your Aunt Judy’s for Christmas. WHAT??! Stay on your normal routine, that way you don’t go over board and end up over eating. I even recommend taking in a meal replacement shake before events like this, so that you are not hungry and you eat smaller portions.

I will say it again; the holidays are here and I hope you have a wonderful season. Use these tips and if you need any help, let me know.

02Nov

The TIME Has Come

November 2, 2018 johnbecomehinkle 25

Time and money, the two things we ALL wish we had more of. Seeing how I’m a fitness guy, let me give you some guidance on getting more out of your time.

Each one of us has a laundry list of tasks that steal away our time. Our job, commuting, sleeping, eating, household chores, leisure activities like reading or screen time (TV, phone, computer, tablet), social life (I hope), kids and all of their activities, vacation, class and homework (if you’re a student), just to name a few.

Notice I did not include exercise on that list. That’s because we tend to push it to the bottom of our priority list, or just plain skip it all together. Why? We don’t have time.

Really?

I’m going to call BS on that one. That’s just an excuse. I’ve used it myself. Yes, I know. It sounds bad that a personal trainer says he doesn’t have time to workout. But I’m human just like you. I have good days and bad days too. I have to be more focused and headstrong just like you.

Sometimes I get stuck in the old days when I had time to workout for and hour or more, back before I was married and had a kid. Nowadays, I usually have an hour to change my clothes, warm up, workout, and get cleaned up before my next client. Truly, that only leaves me about 30 minutes for the actual workout. Which, means that I have to be efficient and organized with my time. You can do the same.

Pick two muscle groups and do some strength training to work those groups in an alternate fashion. This should take 20-22 minutes of your workout time. Finish your last 8-10 minutes with cardio intervals. Make sure that you work at a challenging intensity level the whole workout. If you do, you will find that 30 minutes is plenty of time get your desired result.

Your workouts don’t have to be perfect, they just need to be focused and get done. Oh, and lastly, make sure you book a workout time slot in your daily calendar.

Now, book some time to workout and then go do it!

29Oct

Eat Well in No Time

October 29, 2018 chuckbecomecox 21

For the most part, we eat fast food because its convenient, not because its particularly delicious or good for us. The way the real world is set up, its a lot less stressful to sit in your car for a minute or three for a filling (albeit perhaps not the most healthy or nutritious) meal than it is to shop for ingredients and prepare one for yourself.

However, making your own dish doesn’t need to be a huge drag, or eat up large amounts of our oh so precious time.

Here are three healthy recipes to prepare in under an hour.

Greek Pasta Salad

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes

Ingredients:

2 tablespoons red wine vinegar
5 ounces dried conchiglie pasta (2-1/2 cups)
1 pint grape tomatoes, halved lengthwise
1/2 seedless cucumber, quartered lengthwise
1 yellow bell pepper cut into
1 cup canned cannellini beans, rinsed and drained
1/2 small red onion, diced
2 ounces reduced-fat feta, cubed
1/4 cup pitted Kalamata olives, halved
1/4 cup chopped fresh mint
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon minced fresh garlic
1 teaspoon honey
1/2 teaspoon Dijon mustard
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

Directions:
Cook pasta according to package directions. Drain, rinse under cold water, drain again and transfer to paper towels to absorb excess water.

Combine tomatoes, cucumber, bell pepper, beans, onion, feta, olives and mint in a large serving bowl; add pasta and mix.

In a small bowl, whisk together oil, vinegar, lemon juice, garlic, honey, mustard, oregano, salt and black pepper. Pour over the pasta and vegetables; toss well.

Season with additional salt and black pepper to taste; serve.

Servings Per Recipe: 4

Vegetable Stir Fry With Noodles

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes

Ingredients:

2 tablespoons vegetable oil
1/2 head purple cabbage
2 green bell peppers
2 carrots
1 yellow onion
2 -3 oz bricks ramen noodles
1/4 cup soy sauce
3 tablespoons brown sugar
2 tablespoons Sriracha or less
1 tablespoons cornstarch
3 green onions, sliced
handful cilantro (optional)

Directions:
Remove the core and any wilted outer leaves from the cabbage, then cut it into very fine strips. Cut the onion and green bell pepper into thin strips as well.

Use a large holed cheese grater to shred the carrots.

In a small bowl prepare the sauce by stirring together the soy sauce, brown sugar, sriracha, and corn starch.

Begin to cook the noodles according to the package directions (boil for 3 minutes, or until tender).

Drain the cooked noodles in a colander.

Heat the vegetable oil over medium high heat in a large skillet until it is hot and shimmering.

Add the vegetables and sauté for only a few minutes, or until the vegetables just begin to soften.

Pour the prepared sauce into the skillet and continue to sauté for one to two minutes more, or until the sauce has thickened and coated all of the vegetables.

Turn off the heat.

Add the cooked and drained noodles to the stir fried vegetables and toss to combine.

Top with sliced green onions and a handful of fresh cilantro, if desired.

Servings Per Recipe: 4

Grilled Pineapple Chicken

Prep time 15 minutes (20 minute marinade)
Cook Time 25 minutes
Total Time 40 min (45 min)

Ingredients:

1 cup ketchup
1/4 cup low-sodium soy sauce
1/4 cup honey
1 tablespoon yellow mustard
1/4 cup brown sugar
1 clove of garlic, minced
1 (20 oz) can pineapple slices, juice reserved
4-6 boneless, skinless chicken breasts

Directions:
In a saucepan over medium heat, add the ketchup, soy sauce, honey, mustard, sugar, garlic, and juice from the can of pineapple slices. Bring to a simmer and cook gently until thickened, about 10 minutes. Set aside and cool.

Pour half of the sauce into a resealable gallon-sized plastic bag, place chicken breasts inside the bag, and place in the fridge to marinate. Place remaining sauce in a small bowl and keep in the fridge until you are ready to use it.

Remove chicken from fridge after it’s done marinating (discard marinade sauce). Heat an outdoor grill or a grill pan and cook chicken breasts on the grill, basting regularly with the reserved sauce, until cooked through, about 10 to 15 minutes.

Add reserved pineapple rings to the grill, cooking for just a minute or so on each side (until the grill marks start to appear). Serve chicken a grilled pineapple slice on top.

Servings Per Recipe: 4

10Oct

The Empower Team’s Favorite Fall Go-To Meals

October 10, 2018 Jessica Bottesch 28

Jessica:

Breakfast: Fried egg with rosemary-roasted potatoes

1 1/2 pounds small red-skinned potatoes
1/8 cup virgin olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 tablespoons minced garlic (3 cloves)
2 tablespoons minced fresh rosemary leaves

Instructions: Pre-heat oven to 400 degrees. Cut the potatoes in half or quarters; toss the potatoes with all of the ingredients until well coated. Spread the potatoes into one layer on a baking sheet; roast in the oven for 1 hour, or until browned and crisp. Flip twice with a spatula during cooking to ensure even browning.

Lunch: Fall Spinach Salad

Spinach
Sliced apples
Gorgonzola cheese
Roasted walnuts
Balsamic maple vinaigrette

Dinner: Roasted root veggies with citrus – herb roasted chicken

Ronda:

Breakfast: Pumpkin Smoothie

1 c. almond milk
1/2 c. pureed pumpkin
1 TB of Almond Butter
Pumpkin Pie spice
Nutmeg
Vanilla Shakeology
Blend and enjoy

Lunch: New Favorite Salad – not necessarily fall ingredients but a new find for me

Arugula
Avocado
Hard Boiled Egg
Toss in Shitake Ginger Dressing

Dinner: Robin Marin’s Famous Chicken Noodle Soup

1 TB of olive oil
2 stalks of celery – diced small
2 medium carrots – diced medium
1 medium carrot – diced small
Salt and Pepper
4 c. chicken broth
1 1/4 lb of boneless, skinless chicken breasts
1 cup of Fideo cut pasta (or vermicelli or angel hair pasta broken)
1/4 c. fresh dill

Instructions: In a large pot, heat oil over medium heat. Add celery, carrots, onion and cook until crisp-tender, season with salt and pepper. Add broth and 4 cups of water and bring to a boil. Add chicken; reduce to a simmer and cover. Cook until chicken is cooked through about 10 minutes. With tongs remove chicken and shred into bite-sized pieces. Add pasta to pot and cook until tender, about 4 minutes; season with salt and pepper. To serve, stir in chicken and dill.

Nestor:
Nestor’s Perfectly Grilled Sweet Potatoes

Ingredients:

2 large organic sweet potatoes, cut in half lengthwise
2 tbsp Organic extra virgin olive oil
Fresh cracked black pepper to taste
Fresh cracked sea salt to taste
Organic salted butter to taste

Instructions: Preheat grill on HIGH heat until remnants of old food and grease on the cooking grates are charred and smoking. Turn the burners off and then brush the cooking grates clean.

In a shallow pan or dish, arrange the sweet potato halves cut-side up. Drizzle the cut sides of the potatoes with the olive oil, and then lightly sprinkle the cut sides with the fresh cracked black pepper and sea salt to taste.

Setup grill for cooking on INDIRECT MEDIUM heat (middle burner turned OFF, side burners turned on to MEDIUM heat). Using tongs, place the sweet potato halves cut-side up on the cooking grates in the MIDDLE of the grill over the burner that is turned OFF). Close the lid and cook for 35-40 minutes, or until the cut sides are caramelized and the potatoes feel soft when squeezed gently with tongs. Remove potatoes from grill and serve hot with butter on the side. (Since the grilled potato comes out of the skin very easily at this point, I like to scoop it all out of the skin and mash/melt butter into it while it is still hot on the plate – yummy!!)

Amanda:

Dinner: Favorite Chili Recipe – https://pin.it/dadnsdkkpqvjis

She recommends doubling it so you have plenty of leftovers!

Telese:

Dinner: Favorite Roasted Brussels Sprouts with Garlic Recipe – https://www.yummly.com/recipe/Roasted-Brussel-Sprouts-with-Garlic-2312512

Chris:

Dinner: Salmon filets seasoned with olive oil, fennel, salt, and pepper paired with Brussels sprouts with olive oil, salt, black pepper, red pepper flakes.

Paul:

Lunch or Dinner: Favorite Chicken Soup Recipe:
https://www.countryliving.com/food-drinks/a16572138/ultimate-chicken-noodle-soup-recipe/

Iman:

Breakfast: Simple Warm and Cozy Oatmeal

Quaker Old Fashioned Oats made with water and flavor it with a little butter and brown sugar.

Chuck:

Dinner: For those of us who are a bit ‘kitchenally challenged’ (such as myself) the crockpot is a valuable tool. You can pretty much just dump stuff in it and go on about your day. By the time you go to work, finish errands, play a little PlayStation, and remember that you were cooking something, its time to eat.

Here is a recipe for: Beef Stew

2 tablespoons olive oil
2 pounds stew meat, cut into 1-inch cubes
Salt and freshly ground black pepper, to taste
1 pound baby red potatoes, quartered
4 carrots, cut diagonally into 1/2-inch-thick slices
1 onion, diced
3 cloves garlic, minced
3 cups beef broth
2 tablespoons tomato paste
1 tablespoon Worcestershire sauce
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon smoked paprika
2 bay leaves
1/4 cup all-purpose flour
2 tablespoons chopped fresh parsley leaves

Instructions: Heat olive oil in a large skillet over medium heat.

Season beef with salt and pepper, to taste. Add beef to the skillet and cook until evenly browned, about 2-3 minutes.

Place beef, potatoes, carrots, onion and garlic into a 6-qt slow cooker. Stir in beef broth, tomato paste, Worcestershire, thyme, rosemary, paprika, caraway seeds and bay leaves until well combined; season with salt and pepper, to taste.

Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours.

In a small bowl, whisk together flour and 1/2 cup stew broth. Stir in flour mixture into the slow cooker. Cover and cook on high heat for an additional 30 minutes, or until thickened.

Serve immediately, garnished with parsley, if desired.

John:

Ground Turkey and Whole Grain Pasta

93% lean ground Turkey
Cinnamon
Diced Tomatoes with mild green chilis
Whole wheat pasta

16Jul

Eat Your Water

July 16, 2018 Telese Coleman 18

Yes, eat your water.

I know that sounds a little strange, but it is definitely what we all should do more of to stay hydrated and healthy. For most of our lives, we have all been told that we must drink at least 8 glasses of water a day to maintain good health and to stay hydrated. Unfortunately, like a lot of the best health recommendations, many of us don’t get enough water and often find it difficult to get those 64oz in every day. On top of that, many people also don’t even like water!…crazy right?! The good news is there are other ways to stay hydrated without “drinking”. We can eat our water as well.

First, lets take a brief look at the importance of hydration. Our bodies are more than half water and therefore we depend on water to survive and function properly. Water helps our bodies detox and remove waste, regulate body temperature, lubricate our joints and stay satiated (which is great for all those looking to decrease weight, because the more satiated you are the less likely to overeat!). These are some of the more common and known reasons to drink and stay hydrated, but the benefits go far beyond that.

Healthy hydration also helps decrease high blood pressure and cholesterol. For those with skin issues, like eczema, psoriasis or acne, water helps the skin stay moisturized and eliminate toxins so can have that skin “glow”. It decreases constipation, fatigue, kidney infections as well as speed up joint repair and more. Overall, we NEED water!!

So, how can we make sure we get enough? Many foods are made up of majority water. And since another reason many people don’t get enough, is due to the sometimes frustrating side effect of having to run to the bathroom – frequently. The H2O in food is confined within it’s structure, so when we eat instead of drink, it stays in our system longer due to the slower absorption. Therefore running to the bathroom becomes less of a “must do” activity. We also get more fiber and nutritional benefits that are already in that food’s make up. The icing on the cake is taste and variety!

The ways to enjoy these foods are endless so I charge you to pick one or all of these foods, find a recipe and Eat Your Water! Here is a classic and delicious Cucumber & Tomato Salad, a 2 in 1!

Ingredients:

• 2 medium cucumbers, thinly sliced

• 2 cups grape or cherry tomatoes, sliced lengthwise

• 1/2 red onion, thinly sliced

• 1/4 teaspoon black pepper

• Sea salt to taste

• 2 tablespoons fresh dill

• 2 tablespoons whit balsamic vinegar

• 1 tablespoon Extra-Virgin Olive Oil

• 1 teaspoon yellow or Dijon Mustard – sugar free of course.

Directions:

In large salad bowl combine cucumbers, tomatoes and onion. Whisk together the remaining ingredients and pour over cucumber mix to toss and coat.

Enjoy!!

06Mar

Keeping it Real: The Dangers of Artificial Sweeteners and Why You Should Always Use the Real Thing

March 6, 2018 Telese Coleman 21

In a previous post I talked about the various names and dangers of a high intake of sugar in our bodies (https://becomepowerful.com/2018/02/01/sugar-by-any-other-name/ ). It bears repeating that added hidden sugars should be avoided as much as possible. So where should you turn? Sugar substitutions seem to be a “no brainier” right? Processed sugar leads to higher calorie intake, weight gain, heart disease, cardiovascular disease…artificial sweeteners are zero calorie! So I’ll lose weight, avoid Type 2 Diabetes and all the above. Right? Sadly no, that is not the case.

Regrettably, more and more research has shown that the use of artificial sweeteners have the exact opposite effect on our bodies. Studies have shown that those who consume high amounts of diet drinks per week are twice as likely to become overweight and obese compared to those who don’t. These non-nutritive sweeteners are found in so many of our daily consumed foods that we are regularly taking them in without even knowing it. Since they are far more potent than sugar, the more we use consume, the less likely we are to enjoy naturally sweetened foods (like fruit). Which leads to less fruit intake.

There are 6 FDA approved artificial sweeteners: aspartame, sucrulose, neotame, saccharin, Ace-K and advantame. However, the most frequently known come in the little yellow, blue and pink packets: Splenda, Sucrolose, Equal, Aspartame, Sweet-n-Low, and Saccharin.

Here are four of the top dangers of Artificial Sweeteners:

1. Weight Gain

2. Increase Type 2 Diabetes

3. Increase risk of Metabolic Syndrome

4. Hypertension and Cardiovascular Disease

Sounds familiar right? These are some of the things we believe we are avoiding and combating by using the sugar substitutes! So the more complete message should really be to avoid processed hidden sugars and all artificial sweeteners. Enjoy the sweetness by Keeping It Real! Use the real, natural, unprocessed and healthier options.

Here are a few of my favorite all natural sugar substitutes:

1. Molasses

2. Stevia

3. Raw Honey

4. Mejole dates

5.Maple Syrup

These substitutes should still be consumed in healthy amounts to maintain a healthy lifestyle. Just remember to avoid the processed sugar, artificial sweeteners. Keep the real stuff and EAT WELL!!

01Feb

Sugar By Any Other Name

February 1, 2018 Telese Coleman 19

“What’s in a name? Sugar by any other name will taste just as sweet…

yet be just as dangerous!”

Unfortunately, referencing Shakespeare does not carry the same endearing message when talking about sugar.

Most people know that overall, sugar is not the best thing to have in our diets. Even when we are trying to do our best to reduce or monitor our sugar intake, we’ve been ‘duped’ by labels. There are over 56 different names for sugar. A label can read “Sugar 0g” on the label and still contain various forms of sugar. For example:

Common Names For Sugar

Barley malt Dextran Treacle

Beet sugar Dextrose High Fructose Corn Syrup

Brown sugar Diastatic malt Agave Nectar

Buttered syrup Ethyl maltol Maltodextrin

Cane juice crystals Demerara Muscovado

Corn syrup Panocha

The list goes on….

So let’s briefly look at the what, why, where, and how? about sugar.

What? What is sugar, specifically added sugar? “Sugar is the generic term for any disaccharides (e.g. sucrose) and monosaccharides (e.g. fructose, glucose). Sugars’ sweet, crystalline solids are used as sweeteners or preservatives, and are essential structural components of living cells and source of energy in many organisms.” Basically its what makes food taste so good and as a result makes us so addicted!

Why? Why is sugar so dangerous to our bodies and health? Sugar stimulates the pleasure center in our brain and releases the hormone dopamine…. the feel good hormone. Studies have shown that the brain reacts to this reward system the same way it reacts to cocaine. Which means sugar is addictive and the brain wants more of that “feel good” sensation. This leads to more consumption.

“The more sugar you eat…the more sugar you eat!”

Excess sugar can lead to diabetes, obesity, metabolic disease, can make blood acidic, robs body of minerals, suppress immune system, contributes to cancer and much more.

Where? Where and when are we consuming the most hidden sugars? In the United States, people consume over 60 pounds of sugar per year!! It’s commonly found in cakes, cookies, sodas, candy and more. However, often we don’t think about other hidden sugar sources like: canned foods, ketchup, sauces, fruit juice, frozen dinners, salad dressings and the list goes on.

How? How can we avoid being “duped” and take in less sugar? Later we will go into more tips and tricks to make it easier to reduce sugar, but for today it’s simply AWARENESS. Always look at the labels; be aware of what is in your food and the many different names for sugar. Always know what you are putting into your body. I tell clients often:

“If you don’t know what’s in it, then don’t put it in you!”

With that being said, if you can’t spell it, pronounce it, or it sounds like something from your kids’ science class…leave it on the shelf.

This is just part one on this subject; there are many other facets on sugar and how it impacts our health in the days to come!

Until then, continue to live by the Empower mantra and

“Think Fun, Get Fit & EAT WELL!”

21Jan

I Heart Avocados

January 21, 2015 fitnesssfa 19

This post comes to you from EMPOWER’s very own registered Dietician: Anna LaBarre, MS, RDN, LDN.

Research has shown that replacing saturated fat in our diets (found primarily in animal products) with monounsaturated fat (like that found in olive oil, canola oil and avocados) can lower our LDL (bad) cholesterol levels. But in case you didn’t hear the yummy-good news earlier this month– a recent study (published in the Journal of the American Heart Association) showed a moderate fat diet that included an avocado a day lowered overweight and obese study participants’ LDL (bad) cholesterol levels more than when they were consuming a moderate-fat diet or a lower-fat diet alone (without the avocado a day). Participants’ total cholesterol levels, small dense LDL and trigycerides were all lower as well on the moderate fat diet with avocado.

Avocados are a great source of monounsaturated fatty acids, as well as fiber, phytosterols and antioxodants. Researchers say that these other factors may have contributed to the cholesterol-lowering effect of the avocado diet in addition to their monounsaturated fat; more research is needed to say for certain. However, the take-away is that avocados are a great food to incorporate into an overall healthy and cardio-protective way of eating.

Here are 5 ways to eat avocados (and replace saturated fat in your diet):

1) Spread ripe avocado on your sandwich to replace mayonnaise (and thicker slices to replace cheese).

2) Make a creamy dressing with avocado (like this Creamy Cilantro-Avocado Dressing from Eating Well)

3) Swap the cheese on your salad for avocado slices.

4) Add large chunks of avocado to shrimp or chicken kabobs and throw them on the grill (now there’s no need to bacon-wrap anything).

5) Chop an avocado and toss it with lime juice, a pinch of salt, pepper and chopped red onion and use it to top baked or grilled fish or chicken (step aside sauces and marinades).

Read more about the study on the American Heart Association website.

– Anna LaBarre, MS, RDN, LDN