21Oct

Mother Nature’s Halloween Candy

October 21, 2020 Jessica Bottesch

While ‘tis the season to be stocking up on Halloween candy, we have a challenge for you: See what treats you can find in the produce section of the grocery store instead of the candy aisle.

For us, one of our favorite foods to explore this time of year is **squash.** So, today we are highlighting some different varieties: what they look like, how to cook them, their nutritional benefits, and some recipes you can try. Because soon, temperatures will be dropping, we will want to hunkering down and cooking some fall comfort foods – soups, warm casseroles and roasted winter veggies come to mind
Enjoy!

Acorn – dark green/orange, or buff-colored, has a ribbed rind, and contains a moist yellow or orange interior. This particular variety of squash contains vitamin A, niacin, folate, thiamine, and vitamin B6 but it is especially a high in vitamin C. Acorn squash is also high in potassium, magnesium, and fiber. Great for roasting and then using as a “squash bowl.” Check out this recipe from Elana’s Pantry for Acorn Squash with Cranberry Apple Stuffing. You could serve as a side dish or add ground sausage for a complete

Butternut – probably the most common variety of winter squash. It has a bell shape with a butterscotch colored skin. Butternut squash contains the highest doses of vitamins A & C of any other squash. It also packs potassium, folate, and lots of fiber. It is easy to peel, cube, and then roast. Great for roasting and soups. Check out this recipe from Cooking Light – for a flavor-pack fall salad – Autumn Glow Salad. Or this recipe from easy, vegan, gluten-free and delicious Crockpot Butternut Soup from Show Me the Yummy – nothing beats a warm bowl of soup on a chilly night.

Delicata – also known as sweet potato squash because of its creamy flavor and texture. This squash resembles a giant, fat cucumber and has a pale yellow skin and dark green pinstripes. Delicata squash, much like other varieties, is rich in carotenoids and a source of vitamin C, B1, B6, niacin, and potassium. You can eat the skin and it is great for roasting and stuffing. My favorite recipe for Delicata squash is from Paleomg, Chicken Bacon Alfredo. You can also roast delicata squash and then stuff it with shredded meat and/or sautéed veggies.

Kabocha – has a subtle, honeyed sweetness and smooth texture. The exterior is jade green, has light green stripes, and the meat inside is pale orange. Besides being an excellent source of beta-carotene, Kabochu squash also contains iron, vitamin C, and some B vitamins. Kabocha squash is drier and denser than other varieties, it can be baked or steamed, or pureed for soups. I love to roast it and use this recipe from Nom Nom Paleo as a guide, Roasted Kabocha Squash.

Pumpkin – has a bright orange skin and light orange flesh. Pumpkins have a mellow sweetness and dense flesh perfect for fall baking. They contain vitamin A & C, B vitamins, potassium, magnesium, iron, calcium, copper, and phosphorous. To use for baking look for small sugar or New England pie varieties, not the large ones used for decoration and/or carving. Great to roast or steam, puree, and then add to any recipe that calls for pumpkin. And fall isn’t complete without at least 1 pumpkin pie. Here is a great recipe for THE BEST Pumpkin Pie ever from Joy Food Sunshine!

Spaghetti – oval yellow squash contains a stringy flesh that when cooked separates into mild-tasting spaghetti-like strands. The nutritional benefits of spaghetti squash are that it contains vitamin A & C, B6, thiamin, riboflavin, niacin, folate, pantothenic acid, vitamin K, manganese, and fiber. It can be topped with tomato sauce like pasta or flavored with butter and herbs. Great for roasting. However, there are so many delicious recipes to try using spaghetti squash. For a kid-friendly twist on everyone’s favorite – Pizza, try this Spaghetti Squash Pizza Casserole from Raia’s Recipes.

Well, there you have it – our season of squash round-up. Let us know if you try any of these recipes.

Pro-tip: If you are taking part in Halloween in any way this year, wait until Oct. 30th to buy candy and give it all away by Nov. 1st.

Comfort Food is One Way to Warm-Up Group Training is Another!

YOU DON’T HAVE TO BE A CURRENT CLIENT TO JOIN US FOR THESE SESSIONS!

Group training is perfect for the days you can’t find the motivation to make yourself exercise. You get the knowledge, expertise and motivation of an Empower professional AND you get the benefit of working out alongside others in our virtual group sessions.

Our group training workouts are designed just like a personal training session – with the appropriate warm up, attention to detail, and personalization of exercise intensity that you know and love.

If you’re struggling with motivation, you are getting a little bored with your workouts or you KNOW you should get more exercise then give group training a TRY!

Here Are Your Options This Week

Virtual Group Training – Pre-register at least 30 minutes before the group training session, and we will send you a Zoom link to join from the comfort of your home or office. Our workouts are creative, efficient and require very little equipment. Choose from Cardio Circuit or Strength Training. Your first session is FREE or use your class card.

In Person Group Training – Join Judy Raby of JARBarre for a one of kind experience –Yoga Fusion to Barre. This class will be held outside Empower and limited to only 5 participants (to maintain appropriate social distance). Kick off your Saturday with a blend of yoga and barre and be on your way to creating a great day. $20/class and pre-registration is required.

On Demand Group Training – Join our private FB group or request access to our private YouTube channel where we provide support, motivation and a suggested workout every single day from our on-demand library of workouts. Only $30/month.

Sign Up for Group Training

16Sep

Are you REALLY hungry?

September 16, 2020 Jessica Bottesch

Last night right before bedtime I mindlessly dove into not 1 but 2 mini snack bags (one popcorn, one Oreos – and I “never” eat Oreos), along with some watermelon and grapes. Can you say sugar overload? I wasn’t even hungry. Not only did I immediately feel bad physically – but I didn’t even enjoy them.

Do you ever stop before eating to check in with your body to see if you are actually hungry? Chances are if you practice some mindfulness around your eating, you would discover that often we reach for food out of boredom, loneliness, anxiety, sadness, or a feeling of being under stress and overwhelmed. This is referred to as “emotional eating.” Because we “feel” with our gut and with the rest of our body, it’s easy to confuse emotions or other physical sensations with hunger. I did last night!

Wanting to Eat vs. Needing to Eat

True hunger is general and non-specific. It can be an empty, growling stomach, lightheadedness, or irritability. Hunger comes and goes, often gradually. Cravings are VERY particular, usually for a certain kind of food. There are few signs of physical hunger, including a powerful urge that is sometimes felt in the back of the throat. A craving will come on suddenly and feels like an immediate compulsion.

Where Do Cravings Come from?

Our brains have to coordinate input from multiple sources: our body fat, gastrointestinal tract, sensory organs, and other body systems. Emotions or physical sensations can feel like hunger because our brains also have to deal with our emotions, our physical feelings, our beliefs, and our thoughts.

Feel-Good Neurotransmitters

Serotonin and dopamine are neurotransmitters. Serotonin makes us feel groovy and relaxed. It also tells us to stop eating. Dopamine, in contrast, is our “reward” neurotransmitter. It gives us a “high.” About 90% of our body’s serotonin is actually in our GI tract. When we eat, we release serotonin and dopamine.

Individuals who struggle with over eating are often just trying to boost their levels of serotonin and dopamine. Eating carbohydrates (particularly simple sugars and starches) can help release serotonin, which soothes and relaxes us.

Dopamine is released in response to the “reward” of good-tasting food. Dopamine is involved in addictions such as gambling, compulsive shopping, and alcoholism. Dopamine is the chemical that encourages us to seek the “hit” of a brief and intense thrill.

Self-Medicating with Food

Eating can be a kind of “self-medication” that helps calm us or boost our mood, and it’s a natural reaction. The movement of our jaw stimulates a nerve that helps release serotonin. Food manufacturers understand the neurobiology and psychology and know that we are more likely to crave sugary, creamy, fatty, and salty foods. Such foods can become our “drugs” of choice because (just like other drugs) they make us feel better, at least for the short term. Unlike genuine hunger, it’s hard to satisfy psychological hunger.

Tips to Help Deal with Cravings

Understand that cravings are normal. They come and go.
If the craving is minor, try ignoring it.
If the craving is moderate, try distracting yourself.
Keep a “craving diary.” Write the craving, when it happens, and what you are thinking. Over time, look for patterns. Once you identify the pattern, you can disrupt it.
Substitute something that gives you the same feeling. For example, take a detox bath when you are craving warmth and comfort. Go for a walk in nature when you crave a distraction. Drink water or herbal tea when you just want something to do with your mouth.

Reduce Food Cravings with Smart Food Choices

The good news is we can reduce cravings with supportive, smart food choices. Whole foods nourish us but don’t give us the intense “hit” of processed foods. Serotonin and dopamine also depend on protein, fat, and micronutrient levels. If we eat plenty of protein and healthy fats along with a wide range of vitamins and minerals from whole foods, our brains and bodies will be happy. ☺

25Aug

Goes Down Quick and Smooth…That’s the Problem

August 25, 2020 Jessica Bottesch

If you feel you have been picking up some extra pounds through this pandemic or hit a plateau in your weight loss efforts, you are not alone. We have heard from a lot of you that this time at home, and the increased stress of this situation has led to more drinking and more snacking.

So, today we want to highlight an area we don’t always take into consideration when we think about our daily consumption. WHAT WE DRINK. Our beverage choices can have a profound impact on how much we weigh and our overall health.

Proceed With Caution

Do you know how many calories your favorite drinks are hiding? That 12-ounce can of soda has 124-189 calories! Love your Latte? The 12 ounce nonfat Caffe Latte at Starbucks has 120 calories (yes, the nonfat one). And alcohol?! While I love a good craft beer, alcohol packs a hefty 7 calories per gram–second only to fat. So, a nice cold brew will have over 150 calories, and a small pour of wine 125 calories. Even 100% fruit juice is guilty—a 12 ounce glass of apple juice will set you back around 170 calories.

It’s not that 1 beverage is a problem. It’s that these calories quickly add up – because they often go down quick and smooth, especially on a hot summer day, so you end up having several. However, if you are trying to reduce your caloric intake, be extra careful with what you are drinking. You can drink away almost one fourth of your daily recommended calories in just a few of glasses!

Dangerous Calories

The trouble with drinking calories goes beyond a few pesky pounds. The source of the calories in beverages is usually sugar. Many beverages contain sugar. And it’s not just a little sugar. It’s a lot of sugar, to the tune of 10 teaspoons per 12 ounces of both orange juice and Coca-Cola classic! And don’t turn to Vitamin Water to reduce your liquid calories. It delivers a surprising 4-5 teaspoons of sugar! Trust me: there are better ways to get your vitamins!

Sugar causes weight gain in a few different ways. The obvious way is by slamming your body with extra calories. But there is a more sinister way. When you drink that sugar, it ends up in your bloodstream as glucose and raises the glucose level in your blood. Your body recognizes this as dangerous, so your pancreas works overtime to release insulin to clear out the extra glucose.

But that extra glucose has to go somewhere! And that is why insulin is called the fat storage hormone. Insulin sweeps the glucose out of your blood and stores it in your cells as fat.

Therefore, if you are drinking (or eating) too many calories, weight gain or a weight loss plateau may be the unhappy consequence.

The solution is to train your taste buds to enjoy less sugary beverages. Water is the best choice. We challenge you to get ½ your body weight in ounces of water every day. This may be hard at first but start by replacing 1 sugary or alcoholic beverage with a glass of water, then in a week try replacing 2 drinks with water. This theory is called “crowding out” if you are hydrating more with water you will be less thirsty and less likely to drink other beverages.

Don’t love plain water? Try putting slices of lemon or lime in your water. You can also freeze fruit in ice cube trays and let the fruit slowly flavor your water as the cubes melt.

Think diet drinks are the solution? Not so fast…

Many research studies have linked drinking too much diet soda to higher incidence of serious health conditions, including diabetes, dementia, heart disease and stroke.

It isn’t exactly clear why diet sodas may increase the risk of disease, but some researchers believe that it may cause vessel damage and chronic inflammations that lead to the above conditions.

Our Suggestion

Besides trying to crowd out other drinks with water, learn to drink unsweetened tea and coffee or enjoy a seltzer water instead of soda. Just be patient with yourself—it may take a few weeks for your taste buds to stop complaining and begging for sugar (or alcohol)! For a painless transition, decrease the sugar in your drinks or the number of alcoholic beverages you have each week gradually and get ready to feel better inside and out!

11Dec

Five Delicious Low Carb Alternatives

December 11, 2019 Chris Lathrop

If you’re like me, you’re watching your figure and it’s never too early to start preparing for string bikini season. So, carbohydrates need to be kept in check. I’m always looking for healthy alternatives that I can use in classic meals. Below are five of my favorite healthy low carbohydrate alternatives. They are easy to make and extremely versatile for numerous dishes.

Parsnips – With a similar flavor and texture to potatoes, parsnips are a great substitute. They have far fewer carbohydrates per serving.
Swiss Chard – The leaves are great as a wrap instead of taco shells or tortillas. I prefer them to iceberg lettuce wraps because of their durability and nutrient content.
Zoodles – A great alternative to pasta, the key here is to dry the zucchini noodles before cooking. I prefer to sear them in a pan with olive oil and spices; this gives them a texture closer to traditional noodles. You can find these precut near the produce in most grocery stores.
Spaghetti Squash – Similar to Zoodles but they usually need less drying before cooking. Also, found in the produce section.
Cauliflower Rice – A great substitute for rice or quinoa and will absorb most flavors you mix it with. Broccoli stem rice is also very similar if you don’t like cauliflower or are looking for another variation.

27Nov

Why I Understand My Clients’ Struggle with Weight Loss

November 27, 2019 Iman Abdul-Salaam

When you see me training my clients at work or lifting heavy weights on my own, you wouldn’t believe that I spent several years struggling with my weight. I am not like many personal trainers. I didn’t play a sport growing up and I most certainly wasn’t always in shape.

There was a time when I wouldn’t have been able to run from my bedroom to my front door (which can take all of 3 seconds to do) without having an asthma attack. I wasn’t raised in an athletic home. My dad had played sports when he was younger but no one in my family exercised on a regular basis and our eating habits weren’t that great. I sometimes got picked on and called names for being a little chunky. Surprisingly, I handled the criticism pretty well especially for only being in middle school. I figured being a little overweight with some health issues (asthma and epilepsy) was just the card that I was dealt with.

That was until I watched the movie The Nutty Professor. There was a scene when the main character, Sherman Klump (who was also overweight) attended a comedy show and the comedian on stage began cracking jokes on him about his weight. You could see how Sherman tried to laugh it off and act like it wasn’t a big deal but you could tell deep down it definitely made him feel bad about himself. I know it’s crazy how something so simple like that hit home with me and made me want to do something about my own weight problem.

Like that character, I definitely tried to overlook the fact that I wasn’t thin and pretty as some of my classmates. I didn’t want to continue looking the way that I did. I didn’t want to go to high school being overweight. It wasn’t so much about the health issues it had more to do with looking a certain way. I was a typical teenager when it came to body issues. I wanted to be thinner like my friends because to me being thin meant that I would be pretty.

At that point, I decided to make some huge lifestyle changes. I started working out at home using my mom’s VHS workout tapes, which were sitting around collecting dust. The summer before freshman year in high school I began working out. I lost about 10 pounds before hitting a plateau. I then started changing what I was eating. My sister and I had become regulars at several of the local drive-thrus (Burger King, Taco Bell, McDonalds, etc.). I spent about a year making sure that I didn’t go to any of them and started spending my allowance on fitness magazines and books. I pretty much taught myself how to cook healthy food because of course this was before the Internet was popular so I couldn’t just Google healthy recipes.

The weight continued to drop and my clothes got bigger and bigger, which I loved! There was even a brief time that I got a little crazy about losing the pounds that I did develop a few unhealthy habits because I wanted to hit a specific number on the scale much faster. I weighed myself multiple times a day. The number on the scale even determined if I was going to have a good day or a bad day. I slept as much as I could on the weekends so that I didn’t have to eat too many calories. I consumed very little calories in the day, which zapped all of my energy so I would come home after school and take long naps.

In my head, I just had to get to 130 pounds. I don’t know why but that number was always in my head as being the number I needed or thought I needed to be. Like I said these poor habits didn’t last long and only made me feel crazy. I did manage to get to 130 pounds but it definitely wasn’t sustainable and I had no muscle tone. By junior year in high school, I finally leveled out at around 140 pounds (about 40 pounds from my highest weight) and wore a size 8-10, which was a much more appropriate weight and size for my body. I felt strong, healthy and proud!

Working out had become addicting. I loved how I looked and most importantly how I felt. People who knew me constantly asked what I had done and how had I lost so much weight, as if there was some kind of magic potion. I knew then from my experience that I wanted fitness to always be a part of my life and that I would somehow incorporate it into my professional life someday.

Since then the number on the scale has fluctuated up and down but I still manage to wear the same dress size. Now I don’t even bother weighing myself; I’m not going to lie the number on the scale can still bother me. I like to just go by what I see in the mirror and how I feel in my clothes as a way of gauging if I need to re-evaluate my food choices.

I try to get my clients who are on their own weight loss journey to do the same thing. I’m going to be honest, though and I’m sure anyone who has had a weight issue knows it’s a constant battle that never really goes away. Even as a fitness professional I have my good days and bad days just like anyone else, but I think it also helps me understand my own clients and their struggle with weight loss even more. I like to always remind them patience and consistency are key.

13Nov

Eat Clean & Lean

November 13, 2019 chuckbecomecox

This particular secret to getting back the svelte man bod you had in your younger days is quite simple. Unfortunately, it’s the one thing that we have the most trouble with. Clean eating. We find it difficult for two reasons. Giving in to our cravings and getting lazy on food prep.

Have you heard the old saying, “If you fail to plan, you should plan to fail,” ? Well, when it comes to reaching workout goals, that saying definitely applies. Taking one to one and a half hours on a Sunday to prep some meals and snacks for the week and be an absolute lifesaver. It sets you up for success in eating healthy and keeping money in your wallet that you would have spent buying unhealthy, calorie-dense food for lunch.

Here are some general eat clean and lean eating guidelines.

Eat clean and lean 5 days each week.
All meals and snacks should consist of protein, carbohydrates, and some fats.
Lean proteins include eggs, turkey, fish, and leaner cuts of beef.
Be sure to eat leafy greens to get the iron necessary to help build your muscles.
In addition your leafy greens, be sure to get a color variety with your vegetables. Carrots, tomatoes, different peppers, onions, garlic, sweet potatoes, etc.
Drastically limit sweets and junk foods like soda, alcohol, ice cream, desserts, snack chips, etc. If you have to ask if a certain food in included in this list, then the odds are good it IS.
Don’t forget the most crucial tip, drinking water. Water helps your body process all the nutrients you take in.

Eat clean and lean 80% of the time and success will come your way. Next time I’ll talk about what you need to do to get your muscles to grow the most. SLEEP!

23Oct

3-Day Refresh: My Experience

October 23, 2019 Ronda Williams

I am so excited to be embarking on the 3-Day Refresh program, and below is my account of the entire process.

A little bit of history – I have tried cleanses in the past – 10 day, 14 day, 21 day – all with varying levels of intensity. Almost always my motivation for doing a cleanse has been to “lose a few pounds.” And almost always has that goal been met. However I do typically feel better after a period of cleansing so I decided to give it a go the Monday after Thanksgiving.

Sunday October 13

I read through the materials today, and started to mentally prepare myself for the 3 days ahead. I felt a sense of excitement for the next 3 days because I can prepare everything today, and then just grab and go. Honestly one of my biggest stressors and time sucks is the amount of time I spend shopping, prepping, cooking and cleaning up dishes. I don’t mind the shopping and prepping so much, but I feel like there is an endless cycle of dishes going in my house at all times… and I only have one kid. HA!

After looking over the program I headed to the store, and I planned for my daily allotment of fruits and veggies. I decided to make a big kale salad + avocado for lunch each day. I also bought clementines, apples and blackberries to vary up my fruit servings.

I’m a little nervous about not having a enough fat because that is what usually satiates me so I have hummus, almond butter and avocado on hand.

Once I returned home I roasted up some veggies – red peppers, squash, zucchini. I made the kale salad and chopped up red peppers to have for snack. I also made a vegan butternut squash soup to freeze and have on hand for the end of the week. All in all I’m feeling prepared, and I’m excited to see how the next 3 days go.

Monday October 14

I woke up feeling excited about the day – hooray to a PLAN and fewer dishes. I drank my 8-10 ounces of water upon waking. Breakfast is about 75-90 minutes after I wake up b/c I like to eat when my daughter eats.

I never weigh b/c I can’t stand basing how I feel about my day based on the number staring back at me. But in the effort of the cleanse I will take a starting weight to see how it goes. Let’s suffice it to say I’m at the high end of my normal weight as I enter into this endeavor.

I packed my lunch for the day and it included:

1 Fiber Packet
1 Vanilla Sweep
My Shakeology Bottle
Kale Salad
Avocado
Red Peppers
Hummus
Clementine

I am always so terrified of being hungry or having a low blood sugar so oftentimes I over pack just in case. Today I left with only my allotment. Fingers crossed I’m not hangry within the next hour.

For breakfast I had:

1 small green apple
Chocolate Shakeology with 1 ¼ c. of water (a first for me b/c I always use coconut milk in my Shake-o)
Green tea – I think the plan says to have tea as a mid-morning break, but I had to have something to replace my morning coffee ritual.So far so good!

Mid morning

Lemon Zing Herbal Tea
Fiber sweep – I heard to mix it with cold water and that is what I did. It has a slight lemon taste to it, and it wasn’t that bad. I drank it quickly.

Lunch

Vanilla Sweep w/ ¼ banana – blended – I actually really like this Vanilla flavor and wish it was the regular vanilla flavor. It was yummy
Kale salad massage w/olive oil

Afternoon snack

Red pepper + blue container of hummus
Chamomile tea

Dinner

Vanilla Fiber Sweep
Roasted veggies – squash, zucchini, red peppers

All in all I feel good today. I got a little hungry b/n 4-5pm, but for the most part I feel satisfied and accomplished for day 1.

I’m already prepped for Day 2! And, I’m so happy to not have any dishes! Pshew!

Tuesday October 15

I woke up today a little more hungry than yesterday and my stomach feeling a little rumbly. Also I’m feeling less motivated to stick with the program, but I just reminded myself that it’s 3 days, and I can do it.

I find that it’s easier to just stick with the same foods for the morning.

Breakfast –

Café Latte Shakeology
1 small green apple

Feeling good as I head off to work!

Lunch

Vanilla sweep with ¼ banana- blended
Kale salad – massaged with olive oil -hey I’m a creature of habit

Afternoon Snack

Carrots + blue container of hummus
Chamomile tea

Dinner –

Vanilla Sweep
Cauliflower bowl – frozen riced cauliflower+ roasted veggies. I did add a little homemade lemon tahini dressing for a little bit of fat. It was YUMMY!

Ready for the home stretch and Day 3!

Wednesday October 16

Ok usually by Day 3 of a cleanse I am “hangry” and losing motivation to stay focused…. But I’m feeling pretty good, and I know it’s just one more day. I typically eat a clean, whole foods diet, but sometimes my portions get out of control. Or I’ll go too far with snacking on cheese or nuts or other crunchy things. My hope is that cleanse provides me with a bit of reset after the Thanksgiving holiday and keeps me mindful as we enter the end of year holiday season.

Day 3 looked a lot like Days 1 and 2 with following the same schedule for eating. It was pretty easy to follow the suggested plan, and I do feel a bit lighter and fresher.

My main focus is to enter the holiday season being mindful of my eating habits, and I feel like the 3-Day Refresh has allowed me to do just that. I feel like I hit the reset button on some bad habits, and I feel excited to charge forward to the end of the year!

Thursday October 17

Ok – despite trying very hard not to measure my success by the scale – I can’t help but take a peek to see if there has been any change…and to my surprise I’m down 4 lbs! Now, I know this is most likely water weight, but sometimes breaking through that psychological barrier of the number on the scale is the motivation I need to stay focused.

Big Picture

I love the way I feel post-refresh, and I am motivated to clean up my diet as we enter the holidays. With that said, my general philosophy around eating is to eat whole foods (mostly plants) with no food groups off limits. As a Type 1 diabetic I count carbs and I am always tracking my food intake to make sure my blood sugar doesn’t go too high or too low, and I just can’t imagine further limiting my food options by following a strict “diet.” I do believe the 3 -Day Refresh is a good jumping off point to bring your eating habits back into focus.

Thank you for following my journey on the 3-Day Refresh. It’s been a great experience, and I’m so grateful that I’m able to share it with you!

If you’d like info and coaching through the 3-Day Refresh, please contact me us at owners@becomepowerful.com or join our fitness community Stronger, Healthier, Happier!

To get started order your 3-Day Refresh Kit here!

09Oct

Nutrition for Bone Health: 10 Foods to Consider

October 9, 2019 Chris Lathrop

Osteoporosis is responsible for millions of broken bones and billions of dollars in healthcare cost every year. In my last blog I spoke to the importance of strength training for improving bone health. Nutrition also plays a vital role. Most are probably aware of the need for calcium and Vitamin D in our diet to keep our bones strong but you may not realize what types of foods have a negative impact. There are also healthy foods that may not effectively contribute to our calcium supply despite being present. Below is a list of the foods to keep in mind if you have Osteoporosis or are concerned about your long-term bone health.

5 Questionable foods to be aware of:

– Alcohol Consumption: The effects of alcohol on the stomach and liver can inhibit calcium absorption. Drinking alcohol in moderation, or avoiding all together may be best.

– Tobacco use: It’s not a food. Now you have one more reason to quit.

– Protein: Very low levels of protein in the diet can be as harmful to your bone health as very high levels. If you’re consuming lots of protein rich food this may be negatively impacting your calcium absorption. Try consuming just a handful of meat per day.

– Sodium: Too much salt draws calcium out of storage; they’re a package deal within the body. Where one goes so does the other.

– Carbonated beverages: The phosphorous in these types of drinks can deplete calcium.

5 Healthy foods to be aware of:

These foods can be part of a healthy diet and are a great source of many essential nutrients. Due to their nature, however, they may not be the best choice for improving bone health. Although many of them contain calcium, these particular foods contain natural chemicals that inhibit absorption, potentially rendering them an ineffective source of the mineral. Many plant-based foods contain these chemicals but these in particular tend to have high levels, something else to keep in mind when looking for sources of calcium.

– Rhubarb: May have the highest levels of Oxalate (a chemical impending calcium absorption) of all vegetables.

– Beets: Similar to Rhubarb and other root vegetables with high levels of Oxalate.

– Spinach: Contains one of the highest levels of Oxalate of any green vegetable.

– Cereal Grains: Rice Bran and Wheat Bran in particular may actually have a negative effect on calcium levels.

– Nut Products: Almonds have of the highest levels of Oxalate of all nuts. Peanuts and Cashews also contain relatively high levels. Pistachios, Pumpkin seeds, and Walnuts may be better choices.

References:

“Osteoporosis Diet & Nutrition: Foods for Bone Health.” National Osteoporosis Foundation. 2017. https://www.nof.org/patients/treatment/nutrition/, 15 September 2017.

“Oxalate Content of Foods-Urology-Wake Forest Baptist”. Wake Forest Baptist Health. http://www.wakehealth.edu/Urology/Kidney-Stones/Oxalate-Content-of-Foods.htm. 10 21 2016.

Krall, E. A., & Dawson‐Hughes, B. (1999). Smoking increases bone loss and decreases intestinal calcium absorption. Journal of Bone and Mineral Research, 14(2), 215-220.

11Sep

Cheating vs. Healthy Indulgence Cheating

September 11, 2019 Telese Coleman

We have all heard and maybe used ourselves, the phrase: “I cheated on my diet and ate…..” or “this is my cheat meal” or even heard the terms “good foods vs. bad foods”. These phrases and others like them create a mindset that demonizes foods. Yes, of course there are plenty of foods that we should limit or consume in very small amounts if we want to achieve our best health, or reach a weight loss goal. However, you don’t want to feel like you have done something terribly wrong if you decide to indulge. It’s all about balance and seeing how we can enjoy that favorite dessert or indulgent food in a healthier way.

For example, you LOVE and want some vanilla ice cream, but you’re also working hard to be healthier and lose some weight. Create the environment that will allow you to do both and stay on track. That means NOT getting a tub of Breyer’s vanilla ice cream from the store and bringing it in the house (my personal rule is: “If its in the house, its in my mouth!”). You should go somewhere (restaurant, Ben-n-Jerry’s, wherever your pleasure), get a scoop, enjoy it…..then be done.

The goal when it comes to better health and nutrition is not to deny or deprive yourself. You can actually benefit from having the occasional “treat myself foods” as long as you’re not eating foods on the “consume in very small amounts” list multiple times a week. It has been shown that people trying to lose and maintain a healthy weight and lifestyle, get better results when they don’t deprive themselves of so called “bad cheat meals”.

As I stated above, it’s also about creating healthier versions of that indulgent food. I have a friend that has a very close relationship with chocolate brownies. The typical brownie has lots of sugar, butter, flour and usually is pretty high in calories. I decided to make a healthier version minus the sugar, butter, flour and eggs. Believe it or not my friend could NOT tell the difference! When I said that the recipe is made with black beans, cocoa powder, a little raw honey and a couple other ingredients he was shocked! The point being, there is always a way to create and enjoy your favorite foods in a healthier way. If you do, on occasion, decide to enjoy a less healthy version, do it sporadically and in moderation.

We all have our different relationships with food. However, once you get on a healthier nutritional track you are not “cheating” if you know how to create balance. My charge to you is to choose a favorite “indulgence” food, experiment with making healthier versions, then enjoy!

Here is one of the better brownie recipes I enjoy:

Ingredients

1 (15 oz) can black beans rinsed and drained

1 tablespoon white vinegar

1/2 cup canned pumpkin puree or 1/4 cup creamy raw almond butter

3 tablespoons coconut oil melted and cooled

1 teaspoon vanilla extract

1/3 cup maple syrup room temperature or raw honey

1/2 cup old fashioned oats

1 teaspoon baking soda

1/2 cup cocoa powder

1/4 teaspoon salt

2/3 cups vegan dark chocolate chips + handful more for topping

Instructions

Preheat oven to 350 degrees F and grease an 8×8 inch non-stick square baking pan.  Combine everything in the food processor except chocolate chips. Next, process until very smooth. Stir in chocolate chips.  Pour batter into prepared baking pan and top with more chocolate chips.  Bake for 20 minutes.  Remove from oven and let cool in the pan for 20 minutes.

Serve and EAT WELL!

15May

Cheetos & Beer: 4 Tips to Better Snacking.

May 15, 2019 chuckbecomecox

As someone with something of a perfunctory relationship with food, there are a few things about it which I know with an absolute certainty.

Cheetos taste good. Cookies taste good. Chips taste good. Add a little beer to wash these down and its a party, because beer tastes great too.

Alas, like everything else all good things must come in moderation, which can be challenging.

In the United States, snacks are kind of a big deal. Snacks, including calorie loaded beverages (i.e. lovely, lovely beer) make up more than 25% of our daily caloric intake on average. A full 70% of the snacks we eat as a nation are classified as ‘unhealthy’ (highly processed, nutrient poor/calorie rich).

If those numbers seem high never fear, you are correct. Because its usually done on the go, or minus the ritual/formality of a traditional meal snacking normally occurs with very little forethought. Consider: how often do you consciously think of what you eat when you’re snacking?

Do you reflect, and take a measured assessment of your hunger levels? How much time has passed since you last ate? When is your next meal? Does said snack fit in with your nutritional plan for the rest of the day?

No?

Does, “I’m bored/stressed/tired/et cetera. – what can I eat?” sound more realistic?

Increased screen time (binge watching, video gaming, laptops. etc. ) along with decreased physical activity elevate the frequency of snacking even more. In general, sitting and watching something is more fun when you doing it with a bag of something salty/crunchy at your side, right?

As noted above, snacking is kind of a big deal. In some ways, its essential to our on-the-go, every-minute-counts 21st century lifestyle. If we are going to do it, we may as well make sure it will control our hunger, and provide enough energy to get through the hardest parts of the day, and not contribute to weight gain.

With that in mind, here are 4 Tips to Better Snacking:

1. Mindful Eating

– Something as simple as paying attention while you’re eating reduces overall food intake. Chew carefully. Savor the flavor. Think about how many handfuls of (your bite sized snack of choice here) you’ve already eaten. Try making a game of your munchible. “Can I make these 4 cookies last an entire episode of The Umbrella Academy?“

2. Downsize

– Studies show that bigger package sizes encourage over eating regardless of people’s appetite or the taste of the snack. Limited serving sizes can curb overeating. Likewise, having a large variety of snacks available can encourage overindulgence. Chose your three favorites to have around and ditch the rest. In the end you’ll eat a little less.

3. Go healthy. Stay healthy.

– Shift those chips and cheetos into fruit and nuts. Seeds, whole grains and veggies can also blunt hunger’s edge and keep you fueled up between meals. This will help you avoid the crash from many common high sugar goodies.

4. Water can be a snack too

– The benefits of drinking water are well documented. On its own, or coupled with your between meal treat of choice, water can help you to feel full decreasing your overall intake. Try to drink half your bodyweight in ounces of water each day ( e.g. 180 lbs = 90oz ).