Sweet & Savory Smoothie Bowls

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If you haven’t heard, smoothie bowls are a growing trend due to their bright colors and nutritious benefits. A smoothie bowl is exactly what it sounds like, a smoothie in a bowl! The difference between a smoothie bowl and your average smoothie in a glass is that they tend to be a bit thicker and people like to add toppings such as fruits, nuts, and granola to them. You can have them for any meal or even a post-workout snack and they usually include greens, fruits, protein, and a healthy fat.

Here are three different smoothie bowl recipes you should try!

Mango Almond Smoothie Bowl– 1/2 C frozen mango (chopped), 1/2 C nonfat plain Greek yogurt, 1/4 C frozen banana (sliced), 1/4 C plain unsweetened almond milk, 1/8 tsp ground allspice, 1/2 tsp honey, one serving of almonds and 1/4 C raspberries to top it off.

Honeydew Smoothie Bowl – 4 C frozen honeydew (cubed 1/2-in pieces), 1/2 C unsweetened coconut milk beverage, 1/3 C green juice (such as wheatgrass), 1 Tbsp honey, pinch of salt, melon balls – berries – nuts – fresh basil to top it off!

Berry, Banana & Avocado Smoothie Bowl – 1 C Silk (not chocolate flavor), 1/2 C oats, 1 C frozen banana, 1 C frozen mixed berries, 1/4 avocado, 1-2 Tbsp honey, 1 Tbsp ground flaxseed, topping suggestions – goji berries, chia seeds, fresh berries, pumpkin seeds, granola.

The variety with these smoothie bowls is endless depending on your fruit and veggie preferences so get out there and start creating!

KM

*Recipes and picture courtesy of eatingwell.com*

Holiday Health Tips

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Here are a few tips to stay healthy while still enjoying holidays!

  1. Bring your own food: Contribute a healthy dish to ensure there is something you can indulge in and consider eating the healthier options first.
  2. Don’t go hungry to the mall: never go to the mall on an empty stomach to prevent having grab-and-go food from the food court.
  3. Keep a food log: maintaining a food diary can help you stay committed to your health goals.
  4. Eat before going to a party: having a healthy snack before heading to a festive party can help curb appetite and lessen your cravings.
  5. Keep healthy snacks at the office: stash healthy foods in your desk at work so you’re not tempted by the office goodies piling up over the holidays.
  6. Manage portion size: use smaller plates and serving utensils, and pour drinks into tall, skinny glasses.
  7. Control your environment: eat with a small group when you can, sit next to fellow health-aware eaters, and keep visual evidence around of what you have already consumed.
  8. Keep up the exercise: no time for your longer workouts? Break them up into 10-15 minute spurts throughout the day.
  9. Choose your indulgences: pick items that are truly special and unique to the season, anything is OK in moderation.

We hope everyone has the BEST holiday season and we cannot wait to see you next year!

Tips from realsimple.com*

Winter Workout

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If you haven’t noticed, it is CHILLY outside. This makes it a little more challenging to get out and you know what we’re about to say.. exercise. DUN Dun dun! We know it is hard to rip yourself away from that toasty fireplace and magical Hallmark movie, however, exercising during these winter months is crucial to your physical and mental health.
You will have more energy, feel happier and healthier, AND get an immune boost (hello flu season). So, here is a 30 minute workout you don’t even have to leave your living room to do. You got this!

Abdominal Crunches Followed by Plank

Do three sets of 30 proper crunches and then immediately go into a full plank and hold that position for 60 seconds. Do this back to back with only 20 second rests between each set. This will take approximately five minutes.

Mountain Climbers

Now do mountain climbers in a standing position. Get your knees as high and as fast as possible for 60 seconds. Do this two times in a row with only 30 seconds rest between each set. This will take approximately three minutes.

Push Ups and Full-Body Plank, ISO Hold

Do a pushup either on your toes or knees for three sets of 15 to 20 repetitions. On your last repetition, hold a full-body plank with a slight bend in your elbows for 60 seconds. Rest 20 seconds between each set. This will take approximately six minutes. M

Standing Stationary Lunge Squat With Three-Second Hold Squats

Do a simple standing-in-place lunge with foot placement in front and back (proper positioning). Do three sets per side for 20 reps each. Immediately after this exercise, go into a regular squat. Every time you go down (eccentric phase), hold for three seconds and then come up (concentric phase). This will take approximately five minutes.M

Supermans with Arms Straight Out

Do an Isometric Superman (arms and legs elevated with chest barely off the ground) and hold that position on your stomach for 30 seconds. Right after the 30 seconds, pretend that you are swimming, and do this movement for 60 seconds. Do three sets of this with a 20-second rest between each set. This will take approximately six minutes.

Rest. Cool down. You are done!

This workout is from Fitness Magazine*

Turkey & Brown Rice Chili

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Happy December! Chili is such a popular staple food this season and we found this recipe just in time. While it cooks you have time to throw together a green, veggie salad to complete this hearty winter meal.

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound uncooked ground turkey breast
  • 2½ cups coarsely chopped red and/or green bell peppers (2 large)
  • 1 cup chopped onion (1 large)
  • ½ cup chopped celery (1 stalk)
  • 2 cloves garlic, minced
  • 2 (14.5 ounce) cans 50%-less-sodium beef broth
  • 1 (15 ounce) can no-salt-added red kidney beans, rinsed and drained
  • 3 tablespoons no-salt-added tomato paste
  • 2 tablespoons packed brown sugar
  • 1 tablespoon chili powder
  • 2 teaspoons finely chopped canned chipotle chile peppers in adobo sauce
  • 1 teaspoon ground cumin
  • 2 cups cooked brown rice
  • Grated Cheddar cheese (optional)

Directions:

  1. Heat oil in a large saucepan over medium-high heat. Add turkey, bell peppers, onion, celery and garlic; cook until meat is brown, using a wooden spoon to break up meat as it cooks. Drain, if needed.
  2. Stir broth, kidney beans, tomatoes, tomato paste, brown sugar, chili powder, chile peppers and cumin into meat mixture in large saucepan. Bring to boiling; reduce heat. Simmer, covered, 45 minutes. Stir in brown rice. Cook, uncovered, 10 to 15 minutes more or until desired consistency. If desired, sprinkle individual servings with Cheddar cheese.

This recipe is from Diabetic Living Magazine* Picture from eatingwell.com*

Nutrition Information – Serving size: 1½ cup – Per serving: 306 calories; 4 g fat(1 g sat); 9 g fiber; 40 g carbohydrates; 27 g protein; 36 mcg folate; 37 mg cholesterol; 11 g sugars; 2,219 IU vitamin A; 72 mg vitamin C; 56 mg calcium; 3 mg iron; 346 mg sodium; 323 mg potassium Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (44% dv) Carbohydrate Servings: 2½ – Exchanges: 2 starch, 1 lean protein, 1 vegetable

It’s All in Your Head!

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It’s January, here we go again…

You’re headed to the gym, your palate will never experience bread, potatoes, or pasta again. Delectable cookies, cake, or ice cream are poison to your body and soul. Salad greens only consumed without dressing, fresh fruit and veggies are always recommended. Ah-ha, that’s the answer- exist only on fruits and vegetables until your body reaches perfection!

The food you eat or don’t eat and frequency of physical activity does affect your health and fitness. Do you want to know the origin of your health and fitness challenges and where your work really needs to be focused?

It’s All in Your Head!

  1. Attitude – exercise your mind to have a strong opinion, mentally decided to be positive, encouraging, realistic, and fair to yourself. Sing your praises, slips ups are part of the learning process, not signs of failure.
  1. Demolish strongholds – those strong opinions you hold telling yourself: “I can’t do this,” “I don’t care, I want the cookie anyway,” I feel fat” when you’re actually very thin, “It’s not fair I have diabetes.” Delete these thoughts and statements.
  1. A lie believed as truth will affect your life as if it were true. Do you tell yourself: “It doesn’t matter if I check my blood sugar,” “I will never be able to lose weight. I’ve been overweight my whole life,” “I’ve never liked fruit or vegetables and I never will,” “I don’t have time to cook,” as one with anorexia “I’m not hungry, so I don’t need to eat?”
  1. You CAN rewire your brain. The prefrontal cortex controls cravings and it is possible to interrupt the craving (addiction) pathway with mindfulness, changed self-talk, and tools to decrease anxiety and meditation.
  1. Live a life of active gratitude. Your legs are strong and they work, do you enjoy long walks? You have the resources to afford the gym, do you utilize this privilege?

Get your head on track – your thoughts and behaviors will follow.

 

Happy New Year! -CB

Let’s Talk Diabetes: The Finger Prick

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If you’re just starting to check blood glucose levels you might think, “Ouch! This kind of hurts…” I promise it gets better but when I first started having to check my blood glucose levels I hated it. The anticipation of the needle actually poking me drove me crazy. At the beginning, I would cry and become so frustrated with myself.  I knew I was being a baby about it but it was scary and different.

Leveling out your blood glucose levels can be really hard when starting out.  Your body is adjusting to insulin and you’re trying to figure out your insulin to carb ratio and your sensitivity and everything else there is to know about diabetes.  It can be extremely overwhelming!

With that being said, the best way to work those things out faster is to make a habit of checking your glucose levels often. I know sometimes it’s hard to quit everything you’re doing to check but it’s a must. Without a record of your blood glucose levels, doctor’s and diabetes educators will have a hard time helping. Most doctors recommend checking your glucose 4-6 times/day; always before snacks and meals and especially if you’re feeling like you might be low or high.  28-42 finger pokes a week is a lot but I promise it’s do-able and it’s worth it. Once your glucose levels are under control, you won’t want them any other way. 8 years later I check my blood glucose levels at least 4-6 times a day without even thinking about it. sy

Eating Disorder Statistics

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Check out the reality of the numbers. Numbers are statistics, data, facts — the numbers don’t lie!

  • Up to 24 million people of all ages and genders suffer from an eating disorder (anorexia, bulimia, binge eating disorder, night eating syndrome, orthorexia, diabulemia) in the U.S.
  • Almost 50% of people with eating deisorders meet the criteria for depression.
  • Eating disorders have the highest mortality rate of any mental illness.
  • 50% of teenage girls and 33% of teenage boys use unhealthy weight control behaviors such as skipping meals, fasting, smoking cigarettes, vomiting and taking laxatives.
  • An estimated 10-15% of people with anorexia or bulimia are male.
  • Men are less likely to seek treatment for eating disorders because of the perception that an eating disorder is a  “woman’s disease.”
  • By the age of 5, children describe thin friends as being more desirable than overweight friends.
  • By the age of 6, girls have internalized the slender ideal and 40% have expressed a desire to be thinner.
  • By the age of 9, girls desire has translated into action, and nearly 50% have already embarked on their first restrictive diet.
  • By age 13, 80% of the adolescsent girls are dieting to fight the natural changes in their maturing bodies.
  • By age 17, 4 out of 5 healthy-weight young women think they are too fat.
  • By age 20, 95%  of young women express strong desire to lose weight.
  • 35% of “normal dieters” progress to pathological dieting.
  •  Female eating disorder patients in my office have ranged from 3rd grade to late 60’s.
  • Male eating disorder patients  I have seen have been from 15 y/o to late 50’s.
  • The longer treatment is postponed will directly correspond to a longer treatment time (months to years) becasue the roots of the eating disorder will be more established.

Behind the numbers are the stories of   significant pain, anguish and cost of eating disorders which are considered a mental health illness. cb

Anorexia Nervosa

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I am hungry 90% of every day. If I eat a slice of bread I must  run an extra 2-3 miles. I measure everything I eat. If I sleep on my side I always get a bruise because of the pressure placed on my bones. My ‘fear foods’ include anything fried, anything with alot of sugar, pizza, mexican, all sweets, large portions of anything. When my family wants to go out to eat I hate it because there is nothing I can eat at a restaurant or I’ll get fat. Food is on my mind all of the time. I’m always cold. Yes, my skin is very dry and my hair is not shiny. Just ask my family, I’m very moody and irritable. I try to act happy but I feel depressed most of the time. I don’t socialize very much because there will probably be food involved and I’d rather stay home so I don’t have to eat.

Anorexia Nervosa is a severe restriction of food/calorie intake characterized by self-starvation and excessive weight loss. 15% under ideal body weight has been considered an anorexic health state. Occasionally the restriction is in the name of good health or being a vegetarian stating “I don’t eat any fat because my dad has heart disease and I know fat is not good for me” or “I don’t eat meat because I’m a vegetarian”. The individuals imminent low weight may be the real health threat vs the potential of developing heart disease.

Warning signs of anorexia nervosa include:

  • dramatic weight loss
  • preoccupation with weight, food, calories, fat gms, dieting, body image
  • refusal to eat certain foods progressing to restrictions of whole categories of foods ( NO carbohydrates or NO fats)
  • frequent comments about feeling fat or overweight despite recent weight loss
  • denial of hunger
  • anxiety about specific foods, gaining weight or being fat
  • food rituals – playing with food, cutting food into tiny pieces, eating food in a certain order,
  • frequent excuses to avoid meals and food situations
  • excessive exercise
  • frequent weighing, possibly several times each day

Consequences of starving your body:

  • slowed heart rate, low blood pressure which can eventually lead to heart failure
  • muscle loss which icludes heart muscle
  • fainting, fatigue, overall weakness
  • gastrointestinal disturbances
  • dry skin, hair thinning
  • growth of downy hair called ‘lanugo’ on the face and all over the body
  • paresthesis (burning or tingling) on limbs or any body parts
  • body decreases the rate it burns calories
  • food preoccupation
  • collection of recipes, cookbooks and menus
  • increased consumption of coffee, tea, diet drinks and spices
  • decreased ability to concentrate
  • apathy

Fighting anorexia nervosa is an exhaustive struggle 24/7. This battle with food and body image is always a part of your being, even when you momentarily wake during the night and first thing on your mind with the sun rays of a morning. The extreme disturbance in how you view your body, your weight and body shape robs you of peace and replaces it with anxiety.  This is not the way you are to spend your time on this earth. Reach outside yourself to find someone to support your journey inward to find that place of peace and freedom with self, food and body. CB

    History of Eating Disorders

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    Do you think Karen Carpenter was the first real case of an eating disorder? The historical development of eating disorders takes us back centuries which is mind boggling.

    Binge eating, consumption of large amounts of food in a relatively short period of time followed by purging (vomitting) is referred to as the binge-purge cycle which is an ancient behavior. Romans and Greeks engaged in this behavior only so they could eat more, it was not for the purpose of losing weight. In the Roman culture around 300 B.C. if you were wealthy enough you possibly would have a vomitorium behind your main residence. Following a large feast you might excuse yourself to the vomitorium to rid yourself of the food just consumed so you could continue feasting.

    Cretans supposedly developed a drug that would allow them to eat as much as they wanted and not gain weight which made the Greeks around 300 B.C. very envious. Being thin was a high priority of the Greeks. The Greek philosopher Socrates was known to dance every morning to keep his weight down. Plato another Greek philospher was permitted to be plump because of his high intellect. CB

    Non-Dairy Milk Alternatives

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    Are you a vegan? If so, avoiding dairy can be extremely hard. People who are trying to avoid non-dairy drinks should look for other milk alternatives fortified with calcium, and Vitamins D and
     B12.
    Here is a list of non-dairy milk alternatives:
    Almond: lower in calories and sugar than other milk alternatives. It is high in Vitamin E and low in protein.
    Soy: thicker than other non-dairy milk alternatives, it has the most protein of non-dairy milks and is good as a creamer in coffee.
    Coconut: mad of coconut ‘meat” blended with water. It has a higher fat content than other non-dairy milk alternatives and contains some saturated fat. Coconut beverage in a carton is best for drinking, while the canned version is richer and food for making curries.
    Oat: provides fiber and iron, but is low in protein. It contains phytochemicals, which may help prevent heart disease.
    Hemp: made of soaked hemp seeds ground with water and contains omega-3 fats. This milk alternative is good in baked foods because it doesn’t have an obtrusive flavor.

     

    Rice:cholesterol-free and good for people with nut or soy allergies, but it is also low in protein and high in carbohydrates when compared to other non-dairy milks. It is generally the thinnest non-dairy milk.
    Posted by: SSG

    Source: Food & Nutrition July/Aug 2013; Volume 2, Issue 4