March 12, 2014 - Almased vs Shakeology

There are a couple of people I know that found Almased, which is a weight loss diet program, and it is actually working for them.  So, me being me, I went and did some research.

Almased is a Synergy Diet Program that relies on an all natural drink.  The claim is that people will loose up to 15 pounds in 6 weeks, which is healthy (experts say 2 pounds per week is good).  Almased is made with all natural ingredients, Soy, Honey and Skim milk yogurt powder.   It's the Soy base that is a red flag for me.  Too much of a good thing can be pretty bad. 

Soy has been linked to a number of health benefits, including protection against certain types of cancer and it can lower cholesterol.   Soy contains a substance known as Isoflavones and while they may have health benefits a high consumption can also increase risk for certain cancers.

Isoflavones are active substances in soy based foods, are a class of Phytoestrogens - compounds that exist in plants and are similar to estrogen - once in the body these phytoestrogens behave like human estrogen.  In some tissues they can mimic the effects of estrogen and in other tissues do just the opposite.  There is concern about the long term effects on the human hormonal system.  Estrogen is a hormone that can cause breast cancer in humans and animals, resulting in concern for high intake of estrogen like compounds.

Shakeology is an all natural shake, consumed once per day, replacing a meal. 
Ingredients and Benefits of Shakeology:

Protein and Amino Acids -
Amarants, Camu-Camu, Goji Berry, Sacha Inchi, Sprouted Quinoa, Whey Protein -
Helps the body build lean muscle, heals wounds, improves skin and hair.  Supports optimal brain function and mental clarity.  Improved mood and reduced cravings.

Antioxidants ("Red Super Foods") -
Acai Berry, Acerola Cherry, Billberry, Camu-Camu, Goji Berry, Grape Seed Extract, Green Tea, Maca Root, Pomegranate -
Helps reduce oxidative damage in the body caused by free radicals.  Oxidative damage is a major cause for degenerative (aging) conditions such as heart disease, high blood pressure (which can lead to stroke), dementia and arthritis.

Phytonutrients ("Green Super Foods") -
Barley Grass, Blue-Green Algae, Chia Seeds, Chlorella, Flax, Grape Seed Extract, Hydrilla, Spinach, Spirullina, Sprouted Quinoa, Wheat Grass -
Boost immunity, help fight diseases, slow down the aging process, detoxify the body, has alkalizing properties.

Adaptogens -
Ashwaganha, Astragalus, Cordyceps, Holy Basil Leaf, Maca Root, Relshi Mushroom, Schisandra, Suma Root -
Plat derived agents that help to adapt the body or protect it from stress.  Adaptogenic herbs are unique from other substances in their ability to balance endocrine hormones and the immune system

Prebiotics -
Pea Fiber, Yacon Root -
Promotes better intestinal health.  Stimulates growth of friendly bacteria for better digestion.

Digestive Enzymes -
Amylase, Bromelain from Pineapple, Cellulose, Lactase, Lipase, Papain from Papaya, Protease -
Helps the body break down foods and increases absorption of nutrients.

Now, having said all that.. If you are still with me.. Here is the cost breakdown:

The Almased program is $99.95 for 3 canisters - each canister lasts for about 1 week, which comes to approximately $4.76 per day for 21 days.  You can also buy 1 canister (1 week) for $ 34.95, which comes to $4.99 per day.   This makes Almased one of the most expensive programs available.

Shakeology comes in either one serving pouches or a bag, both are a 30 day supply, for $129.95, which comes to about $4.33 per day.   If you become a Team Beachbody member (just 2.99 per week billed quarterly), you receive a 10% discount on all products at Team Beachbody.

March 5, 2014 - What to Expect When You Start Eating Healthier

I found this article & thought it very interesting reading.   I have experienced quite a few of these side effects, BUT it really takes no time for them to fade away.  Now, I do have a LOT more energy and I feel wonderful!  I can't wait to see how I feel when I reach all my goals! :)

WHAT SYMPTOMS TO EXPECT WHEN YOU IMPROVE YOUR DIET

- By Dr. Stanley Ss. Bass, N.D.,, D.C., Ph.C

If I were asked which is the area of greatest misunderstanding and confusion in the field of nutrition?  I would definitely be forced to reply, it is the failure to properly understand and interpret the symptoms and changes which follow the beginning of a better program.

A better nutritional program is the introduction of foods of higher quality in place of lower quality ones.  The quality of a nutritional program is also improved by omitting toxic substances such as coffee, tea, chocolate, tobacco, salt, pepper, etc.

Remarkable things begin to happen to the body as well as the mind.  When the quality of the food coming into the body is of higher quality than the tissues which the body is made of, the body begins to discard the lower grade materials and tissues to make room for the superior which is uses to make the newer and healthier tissues.

What are the symptoms or signs which become evident when we first begin to omit the lower grade foods and instead introduce superior foods?  When the use of a toxic is suddenly stopped, headaches are common and a letdown occurs.  This is due to the discard by the body of toxins which are transported by the bloodstream during its many bodily rounds.  Before the noxious agents reach their final destination for elimination, the irritants register in our consciousness as pain or as a headache.  Usually, within three days the symptoms disappear and we feel stronger due to the recuperation which follows.

As one continues on the improved diet and gradually raises the quality, interesting symptoms begin to appear.  The body begins a process called “retracing.”  The cellular intelligence has a chance to get rid of old garbage and build a beautiful new house.  The accent is on elimination and the body begins to move garbage deposited in the tissues.

People may experience skin rashes or eruptions due to elimination of poisons and harmful drugs through the skin.  If they go to a doctor not familiar with this aspect of nutrition, he might diagnose it as an allergy and suggest the diet be discontinued.  They don’t understand that the body is “retracing.”  The skin is getting more alive and active. These toxins being discarded are saving you from more serious disease which will result if you keep them in your body too much longer.  Possibility: hepatitis, kidney disorders, blood disease, heart disease, arthritis, nerve degeneration, or even cancer.  Be happy you’re paying your bills now in an easy payment plan.  With some, colds may occur, or even fever.  THIS IS NATURE’S WAY OF HOUSECLEANING.  Understand that those actions are constructive, even though unpleasant at the moment.  DON’T try to stop these symptoms by the use of certain drugs.  These symptoms are part of a curing process.  These are not deficiency conditions or allergic reactions.

Symptoms, they may include: Headaches at the beginning, Fever and/or colds, Skin breakouts, bowel sluggishness, occasional diarrhea, tiredness, nervousness, irritability, negativity, etc. 

BEAR WITH IT – IT IS WELL WORTH IT!!!

Happy New Year & Macronutrients too! December 31, 2013

Happy New Year!!!!  Been a couple of weeks, I know... but, I have been busy with the Holidays... Now they are over and I get to start planning for next year :)

A friend of mine posted this & I thought it was very good information, so I wanted to share it...  Thanks Lori! :)

Macronutrients: the Importance of Carbohydrate, Protein, and Fat

WHAT ARE MACRONUTRIENTS?
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:

·        Carbohydrate

·        Protein

·        Fat

While each of these macronutrients provides calories, the amount of calories that each one provides varies.

Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.

This means that if you looked at the Nutrition Facts label of a product and it said 12 grams of carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 48 calories per serving (12 grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories).

Besides carbohydrate, protein, and fat the only other substance that provides calories is alcohol. Alcohol provides 7 calories per gram. Alcohol, however, is not a macronutrient because we do not need it for survival.

WHY DO WE NEED CARBOHYDRATES TO SURVIVE?
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:

·        Carbohydrates are the body’s main source of fuel.

·        Carbohydrates are easily used by the body for energy.

·        All of the tissues and cells in our body can use glucose for energy.

·        Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.

·        Carbohydrates can be stored in the muscles and liver and later used for energy.

·        Carbohydrates are important in intestinal health and waste elimination.

·        Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.

WHY DO WE NEED PROTEIN TO SURVIVE?
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:

·        Growth (especially important for children, teens, and pregnant women)

·        Tissue repair

·        Immune function

·        Making essential hormones and enzymes

·        Energy when carbohydrate is not available

·        Preserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

WHY DO WE NEED FAT TO SURVIVE?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

·        Normal growth and development

·        Energy (fat is the most concentrated source of energy)

·        Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)

·        Providing cushioning for the organs

·        Maintaining cell membranes

·        Providing taste, consistency, and stability to foods

Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.

A NOTE ON MICRONUTRIENTS
Although macronutrients are very important they are not the only things that we need for survival. Our bodies also need water (6-8 glasses a day) and micronutrients. Micronutrients are nutrients that our bodies need in smaller amounts, and include vitamins and minerals. (See the Vitamins and Minerals handout for more information).

December 19, 2013 - Pre-Diabetes

A diagnosis of pre-diabetes is a call to action; lifestyle choices such as exercise and a healthy meal plan can significantly reduce the risk of type 2 diabetes and heart disease. If you have pre-diabetes, it's important to follow the treatment plan prescribed by your physician. She may also recommend a referral to a diabetes educator, who can help you learn more about pre-diabetes and how to care for it, including an individualized meal plan.

There are no clear symptoms of pre-diabetes.
Some people with pre-diabetes may have some of the symptoms of diabetes or even problems from diabetes already.  You usually find out that you have pre-diabetes when being tested for diabetes.

If you find that you are pre-diabetic you can reduce the risk of Type 2 diabetes with early treatment.
Research shows that you can lower your risk for type 2 diabetes by:

• Losing 7% of your body weight (or 15 pounds if you weigh 200 pounds)
• Exercising moderately (such as brisk walking) 30 minutes a day, five days a week

Don't worry if you can't get to your ideal body weight. Losing even 10 to 15 pounds can make a huge difference.

A pre-diabetes meal plan includes strategies to control weight and blood glucose levels.  Establishing a meal plan is highly recommended.

Portion Sizes

To help control the amount of food you eat, it is important to make a plan. Actual portion sizes are often smaller than what many people are accustomed to eating. Check the nutrition facts label on a food item to find the recommended serving size for that food.

Using a measuring cup is more accurate than simply estimating the amount of food being served. Keeping a food diary can also help you keep track of what you're eating, and can help you analyze your intake.

 

Food Choices

Choose whole grains over processed foods. For example, whole grain bread contains more fiber and nutrients than white bread, and helps a person to feel fuller longer. Non-starchy vegetables, such as leafy greens, broccoli, green beans and carrots are another way to add nutrition with relatively few calories.

Low-fat protein as well as skim or nonfat dairy sources are lower in calories, saturated fat and cholesterol than their higher-fat counterparts. Lean protein sources such as beans, poultry and fish are associated with weight loss and lower cholesterol.

Meal Timing

Skipping meals is not only associated with weight gain, it can also lead to overeating and unhealthy food choices. Each person has individual preferences and needs for meal timing, but establishing a regular schedule can help prevent the overeating and unhealthy food choices that happen from being too hungry.

Carbohydrates

Carbohydrates are turned into glucose in the body. The body's pancreas releases insulin to allow glucose to be used by the cells for energy. If there is not enough insulin being produced, or the body is resistant to insulin, glucose levels in the blood get too high. Controlling the amount of carbohydrates in the diet can help decrease spikes in blood glucose. A registered dietitian or diabetes educator can help you learn more about carbohydrates and how to include them in your meal plan.

December 9, 2013 - Zucchini & Red Pepper Frittata

Recipe: Zucchini and Red Pepper Frittata

(Makes 4 servings)

This frittata is packed with plenty of fiber-rich veggies, to keep cholesterol in check. And if you really want to do it right, buy organic eggs to avoid all the hormones and antibiotics they pump into conventionally raised hens.

Ingredients:

• 2 tsp. extra-virgin olive oil
• 3 medium zucchini, thinly sliced
• 1 medium red bell pepper, diced
• 1/2 medium onion, chopped
• 1/4 cup chopped fresh basil
• 1/4 tsp. sea salt
• 6 large eggs, lightly whisked
• 1/3 cup crumbled goat cheese (2 ounces)

Preparation:

1. Heat oil in a 10-inch nonstick skillet over medium heat. Add zucchini, pepper, and onion; cook, stirring frequently, for 2 minutes or until zucchini is tender.
2. Add basil and salt; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
3. Add eggs and goat cheese to vegetable mixture; stir until combined. Cook over medium heat, without stirring, until the bottom is light golden, 2 to 3 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
4. Reduce heat to low; cover and continue cooking for 15 to 18 minutes or until knife inserted in center comes out clean.

Nutritional Information: (per serving)

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
230	15g	6 g	290 mg	336 mg	9 g	2 g	6 g	15 g

December 3, 2013 - Thanksgiving Survived

The Holidays are hard for me, weight-wise.  Since I hit 30 years old, I've had the hardest time from Halloween through New Years.  I ALWAYS gain weight. 
This year, I'm doing it all different.  I resisted the urge to eat sweets through Halloween, and I exercised almost everyday.  I got through that one without gaining a pound - Yay me!
But, then came Thanksgiving.  Thanksgiving at my mom's house is a family affair.  We all get together, we all cook and there is a LOT of food.   I did things differently here too.  I did snack just about all day, but 95% of my snacks were fresh raw veggies.  I walked to my moms house from mine (about 1.5 miles) and I did very little sitting down.  All in all it was a pretty good day & by the end of the 4 day weekend, instead of my usual weight gain, I only added 1/2 a pound - Yay me again!

The Holidays are changing for me.  I am not eating less, but I am eating better; I am moving, whether it's with an exercise DVD or just walking, on a daily basis, and I feel GREAT!!

Merry Christmas! :)

November 19, 2013 - FitBit

I just got my FitBit Flex last week and I have to say that I love, Love, LOVE it!! 

What this little device does is track just about everything I do from steps to miles, my sleep patterns and sleep efficiency.  You can also log your food intake, your other activities (like swimming or weight lifting), track your weight, heart rate, blood pressure, glucose levels and keep a journal.  I have my fitbit connected to my cell phone through an app called MyFitnessPal.  I log in my food intake and it automatically updates to my fitbit account.  I am eating better and moving more.  This is great!  I highly recommend buying a FitBit.  They have a few different styles that all do different things.  Check them out, really, it's worth it.

I have just received my first Weekly Stats from fitbit & here they are:

	TOTAL STEPS 61,340	DAILY AVERAGE 8,763 steps BEST DAY 11,663 steps
	TOTAL DISTANCE 24.91 miles	DAILY AVERAGE 3.56 miles BEST DAY 4.76 miles
	TOTAL CALS BURNED 14,707	DAILY AVERAGE 2,101 cals BEST DAY 2,463 cals
	CALORIES IN VS OUT -1896	WEEKLY TOTAL 14707 cals burned 7561 cals eaten -5250 plan deficit
	WEIGHT CHANGE 0.9 lb	LIGHTEST 172.0 lbHEAVIEST 172.9 lb
	AVG SLEEP DURATION 7 hrs 35 min	AVG TIMES AWAKENED 5 AVG TIME TO FALL ASLEEP 0hrs 5min