Crazy, Stupid Diets and The One Thing That Makes Them Work

After reading about how a woman dined only on Starbucks fare and lost 80 pounds, I laughed, but it also makes me mad.  Why do I let these things get to me?  I know better, but some people seem so blind. Danni from Healthy Kitschy Kitchen agrees and she just posted a similar rant about this. In fact, we seem to share a lot of similar views. Check out her blog for some healthy tips, great rants, and delicious recipes.

Notice the word on the bottom. Do you want your day's worth of meals from this?

This will be short because time is limited, as I've said just about every time I've posted lately. Sorry for being a broken record, but I felt the need for this post.

There have been and still are so many meal-based fad diets like.....

The Subway Diet - We all know Jared and his giant pants he holds up.

Jared and his pants. (source)

A Very, Very, Stupid McDonald's Diet - Ever see Super Size Me? Nuff said. I can't stand to just pass by the place.

There are tons of crazy and stupid (hence this post's title) meal-based diets out there; here's a comprehensive list I found on Diets In Review if you care to see more of these aggravating diets.

I figure most of you reading are fellow foodie bloggers and can laugh at how absurd these things are, but sadly others actually get sucked into to the weight-loss claims and feel the need to try themselves. If you are one of the "others", let me save you some time and frustration....DON'T DO IT!

The basic reason a non-nutritive diet of nothing but McDonald's or Starbucks can let you lose wait is basic calorie math; if calories in < calories out = weight loss.  Here's a handy chart if it helps....

The Cause, Effect & Result of Your Daily Calorie Intake

The Cause	The Effect	The Result
Calories In Beats Calories Out	Caloric Surplus	Muscle gain, fat gain, or both.
Calories Out Beats Calories In	Caloric Deficit	Fat loss, muscle loss, or both.
Calories In = Calories Out	Maintenance	Everything remains the same.

source

Yes, it gets more complicated than this when you take into account the thermic effect of food, but that's another post for another day. For the most part, if you take in less calories than you use, you will lose weight.

If you really want that, just eat a pint of Ben and Jerry's Chunky Monkey (~1200 calories) spaced out in 3 or 4 sessions each day and you will lose weight.  I'm assuming most of us burn at least 1200 calories just living.

Here's your breakfast, lunch, and dinner in one!

But please...don't do that either! Instead, avoid what the media says and do actual research on food; it is your health after-all.  Or, choose real, whole food not found in packages and you'll be on your way to a healthy way to change your body.  As a big bonus, when you consume whole foods like fresh fruits and veggies, lean protein, and healthy fats, you rarely need to count calories.  These foods will naturally fill you up with their healthful fiber which helps keep you from overeating.

Now, some of us have other issues like intolerances and allergies (including me), and that part is just trail and error...and help from the doctor.  Either way, a whole food diet will always beat meal-based diets where certain food groups are cut out b/c they are "bad" or you are limited to one place for all of your meals.  In other words.... whole food diet > meal-based/fad diet.

Tell me, what are your thoughts on these crazy diets?  Are you one of the "crazies" who fall into the media trap and try for yourself?  I admit I'm guilty of this in the past.

On a separate topic, I just got this Soyajoy G3 soy/nut/seed milk maker and am really excited to share my new creations with you.  I just made quinoa milk for my first run and it's still cooling now, so I'll update you once I try it.

Also, only one day left to enter my Navitas Naturals Giveaway; don't miss out!

Have a wonderful day; it's almost the weekend!

WIAW #29 Why Some Good Habits Can Be Bad

Too much of a good thing can definitely be bad.  Although it sounds like crazy talk, too much creamy and delicious peanut butter is grounds for an upset stomach and possibly worse. Same goes for exercise; an excessive amount can be and is detrimental to your body.

Some how, some way, we can find a special balance for healthy living, but how? Well, for me, it's a work in progress.  Having just been told to lay off the gluten and dairy has added an extra hurdle in my race to find a balance.  Not a big hurdle, mind you, since my diet consists mostly of fruits, veggies, legumes, nuts, fish, and lean meats. But it's an obstacle nonetheless.

Greek yogurt is the hardest thing to omit.  I could polish off a 32oz. container of Plain, Non-fat CHO in one sitting! Share? Unheard of! I've cut out organic skim milk and only use unsweetened almond milk and sometimes soy.  As for the Greek yogurt, my consumption is greatly reduced, but I still have some every so often.

This used to be a work week's worth supply....
*insert sad face*

My biggest issue now is the constant stomach/digestive issues I've been having. I thought it's all related to my gluten and/or dairy intolerance, but I still get pretty bad.  Sorry, Kelley, and anyone else around me!

Anxiety can be a major culprit of upset stomach issues and I think this is part of my problem too. I let work and life issues worry me way too much.  Why is that?  We have this life to live and I need to learn to just enjoy each moment without worrying about the past or future.  If you have any tips that don't include drugs or alcohol, please share.

Along with changing parts of my diet, I am trying to find a balance with exercise.  I feel I must workout everyday and the routine I'm following doesn't seem enough.  I find myself adding extra stuff before or after and constantly searching for more ways to get my heart going.  This, of course, compounds the stress and anxiety; one more thing for me to work on.

So, my habits that I thought were good in the past, have contributed to my gluten intolerance, me feeling burnt out physically and mentally, and having crazy digestive issues! How "good" is that?

What I ultimately want is to be able to have TIME to do everything.  I want to enjoy peaceful time with my wife, Kelley, just watching a movie and visiting with our families.  All while not being so concerned about what food to have or take along or how I will be able to fit in a workout.

Progress is being made, I think, and it seems to be a day to day thing I will deal with.  To the others out there, how do you tackle these issues in your life? Don't get me wrong, I'm not just some unhappy guy drudging through life, I do enjoy life and spending time with Kelley and others, but I need to MORE.

Good and bad habits aside, I think it's time for a little something we all know and enjoy....What I Ate Wednesday! Thank you, Jenn, for creating and hosting these awesome WIAW events! I've still been lacking in the picture taking department, so I'll post some new and some recycled photos.

Breakfast

Egg white omelette with bell peppers and goat cheese; Navitas Naturals Cocao powder infused coffee

Lunch

Green cabbage and spinach stir-fry with egg whites; green tea with stevia; Chocolate overnight oat crisps

Dinner

Cucumber and red pepper salad with sliced smoked turkey deli meat; Coconut protein granola; my own version of STUFT Mama's Coconut Cookie Dough Crumble. I made mine creamier and added more protein powder, peanut flour, pumpkin puree, unsweetened almond milk, and cottage cheese. So basically, it's not a crumble and the only thing similar is some coconut flour. But it inspired me!

So, things aren't so bad when you have good, healthy food and the comfort of a loving wife and family.  Luckily, I have all of those, so everything will be fine here.

How do you cope in times of stress and anxiety?

Any tips on relieving gastrointestinal distress?

Don't forget to enter my giveaway for Navitas Naturals Cacao and Lucuma Powder; it ends this Friday, 9/21!!

Happy WIAW, Have a Great Week!

Do You Have a Different Diet Than Your Friends and Family?

At a restaurant called The Gin Mill with most of my family. Good beer, bad clams.

When I am told we are going out with the family for whatever reason, my first response is usually not a happy one. Kelley hates my first response. I don’t blame her. It’s selfish to worry so much about where we’re going and what I’ll be able to eat when being with friends and family is the important part.

Playing "Mexican Train" at Grandma's; I think this game makes for the best times!

Nonetheless, I have strict guidelines for the food I’ll eat, and refuse to eat something that I don’t know exactly how it was prepared. This usually leaves me with the option of an overpriced salad (no dressing, cheese, or croutons please) that lacks substance and a stomach that’s as full as a bear cave in the summer. If it’s a clean place, I’ll add lean protein like smoked salmon, grilled shrimp or chicken, etc. that helps fill the void.

I have been getting better about my poor response almost every time there's another “outing”, but I still need improvement. Either way, I refuse to change my diet for these occasions and have become pretty good at Intermittent Fasting as a result. It’s really not so bad once you get past some rough patches.

Last pic before we left back to TX
From Left: Uncle Rob, Aunt Jeanne, Kelley, Mom, Grandma

When I don’t feel like IF’ing, a pb & banana sandwich will do the trick, but results in a lot of stares and comments from everyone else. If you’re reading this and you go through the same thing, please, comment to let me know I’m not alone here.

I was in PA with my mom and Kelley to see my family last week and we stayed with my dear grandma. She’s in her 80’s and moves and looks better than most people do in their 50’s or 60’s! Despite her peppiness, she does have diabetes and suffers from restless leg syndrome. Right when we got there, I found items with unacceptable ingredients for her conditions and nicely (but sternly) got on to her.

Grandma frequently falls victim to the claims made on product labels, so I went to the store with her to help her make better choices. To avoid overwhelming her with information overload, I just gave simple advice to look for certain “bad” ingredients along with some other tidbits I mention in this past post. When we got back to her home, I cleared out many expired and unhealthy foods from her fridge and tossed them in the trash to make room for the healthier food. She made a healthy change before and noted how much better she felt, but she just needs to keep consistent. Wish I could be there everyday to walk with her and help prepare healthy food!

Acting dumb with Mom and Grandma in Baltimore, MD

While I was there, I made overnight oats with pumpkin puree, stevia, sliced almonds, and yogurt using my guidelines here. I made sure she watched me put everything together the night before so (hopefully) she will make them herself!

As far as how to handle the prying questions of what I will eat, I just keep it as simple as possible; mostly foods that aren’t packaged or have hydrogenated oils or sugar. I would love to sit down and explain my reasoning in its entirety, but it’s no good unless someone is determined to change for the better.

So, besides scolding grandma about the foods that are affecting her health, I tried to keep to myself on my food views. Ha, I just realized I’ve been yapping on and on about this. I feel extremely passionate about this topic and would love to get all of my family members on board because I love them and want nothing but the best.

Q: What do you think when it comes to lecturing relatives on healthy habits? Yay or nay?
I think you know my feelings now!

My 1st “WIAW” and How I Love My Veggies

“WIAW” stands for “What I Ate Wednesday”. This is part of a new program started on the Peas and Crayons blog where bloggers post what they ate each Wednesday (or another day, but they post on Wednesday) and contribute to the current theme of the month. This month is “Love Your Veggies” month, and love them I do! Here’s a brief description from the Peas and Crayons blog: What WIAW isn't about Comparison - Judgement - Restriction - Guilt What WIAW is about Celebrating one of the glorious things we all have in common: We all eat! WIAW is about food and fun! It's about making new friends, breaking out of a food rut, noting changes in your diet/lifestyle, inspiring yourself & others, embracing fruit & vegetables, nourishing your body with the foods that work for you, finding new ways to eat your favorite foods, and so much more <3 I’m glad to be a part of this fun program and luckily get to post on my favorite veggies before the next theme begins in March. I don’t follow a typical diet as most people would consider “normal”, but it works for me. Here’s what I ate this Wednesday:
 Breakfast - Spinach salad along with a side of black bean chili I cooked this past weekend. Sliced raw turnips I used for my utensil to scoop the beans; this is something I do almost daily. Gulped down some water and went to my French Press coffee with homemade baked overnight oat crisps. 


 Snack – 2 bags of Celestial Seasonings Sweet Coconut Thai Red tea with two bags of plain black tea with a NuNaturals NuStevia Quick Dissolve Tab.

 Lunch – Espresso balsamic baked chicken on a baked Jersey sweet potato with steamed veggies. Two Celestial Seasonings Madagascar Vanilla Red Tea bags with two plain green tea bags.
 Dinner + Snack + More Snack + Final Snack – A big ‘ol salad of mixed greens, herbs, and spices with steamed Brussels sprouts, edamame, and stir-fry vegetable blend along with a raw Portobello mushroom and salsa for dressing. I make two cups of pureed winter squash, carrots, and frozen berries (my ice cream) with a different flavor for each cup and place in freezer for after the salad. The first one was a puree of spaghetti squash, carrots, frozen mixed berries, ground ginger, cinnamon, nutmeg, anise seed, NuNaturals Liquid Stevia, stevia sweetened whey protein, and unsweetened almond milk. For cup #2; pureed acorn squash, peanut flour, whey protein, NuNaturals Stevia, cinnamon, and unsweetened almond milk. Here’s a post on my puree “squash cream” for more details. After my second cup was empty, I refilled with frozen diced carrots and apples mixed with Ezekiel 4:9 Original cereal, toasted pistachios, milk, and Greek yogurt along with a Pumpkin Protein Donut (or two) to accompany the mix.

 

 

“That’s a lot!” you say? Well, yeah, I tend to eat most of my energy requirements at night when I’m in a comfortable setting and can enjoy my food. Like I said, it works for me and I’ll keep it this way until I need to change. Plus, I’m trying to get away from my long distance running only past and incorporate strength training since pure running has left me pretty weak. To do so, I must eat a lot to allow for muscle growth. I tried this before and went back to running, so time for the second go-round of “bulking.”

Love these roasted, always need more room....

 There are plenty of fruits and veggies in my daily diet and believe these are key to good health and overall well-being. My favorite “go to” veggies are Brussels sprouts, winter squash, carrots, and raw mushrooms. I can eat steamed Brussels sprouts plain like popcorn and love it; mixed with mushrooms and it’s bliss! Of course, time permitting, I really love roasting veggies with balsamic vinegar to bring out their natural sugars. Any winter squash works for me and I usually puree it into some type of ice cream like concoction. Try pureeing your favorite roasted winter squash with frozen banana, cinnamon, pure vanilla extract, milk of choice, and any nut butter. This is a lot healthier than sugar and fat laden ice cream and still a tasty treat!

Steamed Brussels sprouts in a big Portobello....my comfort food!

 What types of veggies do you enjoy the most? Do you consider any as healthy comfort foods?  



Thoughts for Thursday: Sugar Consumption > Obesity?

How conscious are you of the sugar content in your food? Are you aware of the growing epidemic of diabetes in children and adults? Many of us are quick to point a finger at obesity (myself include), but a new paper from researchers at the University of California, San Francisco have labeled sugar consumption as the culprit. This is an interesting article to read, and I thank Heather, a friend of ours, who shared an article on this topic with me yesterday.

The Fooducate Blog posted on this article today and helped summarize the main points. Here is the body of their post:

"Our daily sugar consumption today stands at 22 teaspoons. At 4 grams per teaspoon, 4 calories per gram, that works out to 352 calories! The most shocking fact is that just 30 years ago the average consumption was only a third of what it is today.

Instead of silly educational campaigns that are no match for corporate advertising budgets, the scientists suggest a set of drastic measures, mimicking the regulatory governance of alcohol and tobacco. 

- Heavy taxation on sugary foods and beverages
- Removing sugar from the FDA’s “generally regarded as safe” (GRAS) list of ingredients
- Removing all sugary foods and drink from schools and nearby
- Prohibiting the advertising of sugary foods and drinks to kids and teens
- Banning the sale of sugary drinks to children"

Basically, the researches who published the paper say the government needs to step in to “help” consumers. While I don’t agree with the amounts of sugar in packaged foods, consumers can and should still make their own choices. Playing the ignorance card is just ridiculous in today’s world; you hear about obesity, diabetes, and unhealthy food consumption everywhere. Although taxing sugary food and drink may keep some consumers from buying the products, this is still not a good fix to me.

Education and awareness are the best options without controlling too much of our “freedom” in America. I understand this is an uphill battle and many parents are reluctant to learn anything on food and nutrition to teach their children. Thus, it’s a continuing cycle as these kids are raised without considering what is going on inside their bodies from the food they eat.

The majority of us complains about government intervention, but then look to them to solve many of our ongoing problems through regulation. There are more levels to how the government works than I can comment on, but I am sure their views on food and nutrition are skewed with the big money business that produce packaged foods. I say stick to educating yourselves, family, and friends; if others don’t catch on, then their loss. It’s harsh, but Darwin’s “Survival of the Fittest” comes to mind here.

I found this video ad against childhood obesity that aired in Australia and wanted to share it here.



I hate to see that children, whose capacity to learn most of life’s lessons from their parents, are unable seek knowledge on something they don’t know to look for. I agree with proper nutrition education and the ban on junk food in schools, but as I said before, the big money companies will fight against this.

A great start would be to eliminate nationwide sales of things like Girl Scout Cookies (hydrogenated fats included!); instead, have the Girl Scouts help support locally farmed food or minimally processed whole grain products. I’ll have a giant smile on my face when I actually want to stop and look at what foods the little scouts have to offer as I am walking into a store.

What are your thoughts on sugar consumption? If you haven’t already, is there anything you plan on changing to help better your health? Please post to comments and let me know your thoughts.

What’s on your Spice Rack? 10 Healthy Herbs & Spices to Always Have Around

Think you can’t have great taste without adding something sugary, salty, or fatty? Think again. To create interesting flavors, I spin our spice rack around for every meal I make. Its fun to try new herbs and spices to see what you can make; sometimes good…. sometimes bad (sorry, Kelley), but always healthy. If you aren’t using the following 10 herbs and spices, start today to see how you can add taste and nutrition to your meals.

1. Cayenne Pepper – Of course this is the first on my list!!

If you want to add a lot of intense heat to your food, cayenne pepper is the best spice for the job. A tiny bit of cayenne goes a long way (I know from experience; so does Kelley….again, sorry dear), so start with very little and work your way up to what you’re comfortable with. Several reasons to “just add cayenne” include its ability to relieve congestion by clearing mucus from the lungs and nose, boost immunity, prevent stomach ulcers by killing bacteria, help with weight loss, reduce blood cholesterol, triglyceride levels and platelet aggregation, prevent many types of cancer, and relieve pain. Use it in anything you want to make spicy; vegetables, salad, chili (duh), corn bread, various dips, soups, and even chocolate (you have to try it). An interesting note: The hotter the pepper, the more capsaicin it contains.

2. Black Pepper

Slightly spicy and incredibly versatile, it’s no surprise that black pepper is the most common spice in the world. Black pepper is a great way to top off anything from eggs and salad to cooked grains and meat. For the best flavor and health benefits, freshly grind whole peppercorns using a pepper mill or coffee grinder. Black pepper has antioxidant and antibacterial properties; it improves digestion, helps prevent intestinal gas, is diaphoretic (promotes sweating), and diuretic (promotes urination). Black pepper provides high-quality amounts of manganese, vitamin K, iron, and the peppercorn’s outer layer is said to promote the breakdown of fat cells.

3. Cinnamon

Cinnamon is one of the best spices around as it can be used in a variety of dishes. It is a very potent spice, and only a little cinnamon is needed to bring its signature intense flavor to a dish. Cinnamon aids in digestion, circulation, and helps to treat diarrhea, nausea, vomiting, and menstrual cramps. This spice is also well known for its blood-stabilizing abilities.

4. Cumin

A popular food spice, cumin has a deep smoky flavor that is used in a variety of dishes, mainly Mexican and Indian recipes. Cumin is one of the best spices for cooking because it can be used to add a smoky flavor without the spiciness of chile peppers. Cumin’s list of health benefits include aiding the digestive system, improves liver function, promotes assimilation of other foods, relieves abdominal distention, gas, and colic, as well as migraines and headaches. I put this on cooked foods and mixed into salads for a wonderful smoky salad.

5. Oregano

Oregano is a powerful antioxidant rich in phytonutrients. One gram of oregano contains 42 times more antioxidants than apples, 30 times more antioxidants than potatoes, 12 times more antioxidants than oranges and 4 times more antioxidants than blueberries. Two of the most important components of oregano are thymol and carvacol which have strong antibacterial properties. A study showed that in Mexico, oregano was more effective against amoebas than prescribed drugs. Fresh or dried oregano can be added to Italian and Mexican dishes, salads, egg dishes, vegetables, meats and more.

6. Cloves

Cloves are the top spice that contributes to the distinctive smell of Indian food and drinks like chai tea. Cloves, whether whole or crushed, have a strong flavor and are best used in small amounts. Sprinkle a bit of ground cloves in your coffee or tea for a nice chai flavor, or add a pinch to baking recipes for something sweet and spicy.

7. Turmeric

 

Turmeric ranks among the best spices for adding color to a dish, and has a warm, peppery flavor similar to ginger and orange; it’s what makes mustard yellow. Most of its benefits are from curcumin, a compound in turmeric that has potent antioxidant, antibacterial, and anti-inflammatory properties. This yellow-colored spice is the highest known source of beta carotene. Turmeric tones the spleen, pancreas, liver, and stomach, and strengthens the immune system, enhances digestion, it may help control blood sugar in diabetics, and it helps to dissolve cysts and gallstones.

8. Coriander / Cilantro

Coriander is known for being anti-diabetic, anti-inflammatory, and cholesterol lowering. It increases HDL (the "good" cholesterol), and may help reduce free radical production. Coriander is a good source of dietary fiber, manganese, iron, and magnesium. The leaves of the plant, commonly known as cilantro in the United States, may have anti-microbial and anti-bacterial properties. Dried coriander is used for making baked goods, as a component in curries, and as a pickling spice. Cilantro is best when fresh, but either dried or fresh, it makes great salsa and adds flavor to dips, spreads, soups, and stews.

9. Parsley

Parsley is found in two varieties, curly and flat leaf. Fresh parsley is more flavorful than the dried variety. The curly version tends to have a more intense flavor than the flat-leaf variety. Use it in soups, salads, and casseroles, or to top any savory meal with or without meat. Among parsley's beneficial properties is its ability to fight cancer; Animal studies have shown that it can inhibit tumor formation, particularly in the lungs. It's also known to reduce the effect of carcinogens including those found in cigarette smoke and charcoal grill smoke. As with most on this list, parsley is a rich source of antioxidants and essential nutrients like vitamin C, beta-carotene, and folic acid. It is also a great breath freshener and is commonly served at the end of a meal.

10. Ginger

Spicy and pungent with just enough sweetness, ginger should be in the kitchen of every home cook. Great for adding an amazing sharpness to Chinese and Japanese recipes or a touch of spice to baked goods like cookies and cakes, ginger is one of the most unique spices because of its usefulness. It is warming, stimulates digestion, and boosts circulation, respiration, and nervous system function. Ginger is an anti-inflammatory and is useful for colds and fevers, alleviates motion sickness and nausea, and destroys intestinal parasites.

You really can’t go wrong adding any herb or spice to your meals (unless you’re allergic), but these are what I consider some of the best to have and use daily. I think garlic powder deserves an honorable mention for the list, but this is best consumed as fresh cloves crushed and chopped in recipes.


How many of these do you currently have and use in your kitchen? If your answer was none or very little, make the change today and add some healthy zest to your next meal!

An example of how I add spices....And I wasn't done yet!!

Forget the "Snap" and "Crackle"....Pop this for a Healthy Snack

Depending on what you choose, snacking can seriously sabotage any diet if you aren't careful.  One problem is that most snacks are found in a package/box meaning some level of processing has occurred.  Fresh cut veggies like broccoli, carrots, mushrooms, grape tomatoes, etc. are great alternatives to lesser boxed snack foods; but these are not always available when you want something fast.

Leave that bag of chips on shelf and try popping whole grain corn kernels with an air popper or in a microwaveable bowl for a quick snack.  I have this microwave bowl and it works perfectly; just pour some kernels in the bowl, cover, and microwave until the popping slows between 2 to 3 seconds apart.

If you must top your pop corn, do so sparingly as this where most of the unhealthy things come in.  Instead of salt, try garlic powder, cumin, sweet paprika, or another spice you might like; herbs like dill work really well too.  At just an average of 31 calories of whole grain, unprocessed snacking, pop corn is a much better choice over many other boxed snacks.  Plus, it's hard to beat the fresh popped corn warm and ready to eat within minutes.  It's also easy on your budget; 2 tablespoons of unpopped kernels will yield 1 quart (4 cups) of popped goodness.

If the naturally good taste and wholesomeness of popcorn isn't enough, here are some fun facts on popcorns many good qualities*:

-Popcorn is a whole grain that contains 40 or more nutrients.

-The germ in the popcorn kernel contains all of the B complex vitamins, plus vitamin E, Riboflavin and Thiamine.

-Popcorn has more protein than any other cereal grain

-Popcorn has more iron than eggs, peanuts, spinach, or roast beef!

-The hull and outer layers are rich in iron, phosphorous and protein.

-Popcorn is a calorie counter's delight! Unbuttered popcorn only has between 25 and 55 calories per cup.

-Pocorn aids digestion by providing necessary roughage, also known as fiber.

*Article presented by www.standardconcessionsupply.com Variety of popcorn machines and popcorn supplies for home and business use. Popcorn gift items that make great gifts for birthdays, special occasions, and the Holidays.

Although this method uses oil and a stovetop to make, Alton Brown's Perfect Popcorn recipe makes for a very tasty version of this staple.  Mr. Brown mentioned eating popcorn as a breakfast cereal, and as a huge fan of cereal (really anything I can eat with milk/yogurt and a spoon) I enjoy having this as a nighttime treat with cold milk and blueberries.  Be ready to add more after pouring your milk, the fluffy corn will instantly reduce its size upon contact with any liquid.  Give it a try with a little honey and berries....you might have a new favorite for breakfast or any time you want!


Check out www.popcorn.org for cool tips, recipes, and fun activities for kids.

Resolutions are for Anytime of the Year!!

New Year’s resolutions have become a major business for many fitness centers and “health” food producers and you can see/hear this advertised for the first 2 months of the year. I do not like setting resolutions; they usually involve too extreme of a change for individuals to stick with them. Plus, why does it have to be a new year? If you feel you need a change for health, do it ASAP…don’t wait!!

Have you made any resolutions for the new year? I promise, despite what I just said, I won’t judge. I’m even a little guilty in that I decided I want to work to get stronger this year, but that was decided before 2012 rolled around. Actually, this was right have the Las Vegas Marathon as I have been left feeling weak from just running.

Anyway, how are your resolutions (if any) coming along? I know it’s later than usual to speak on resolutions as most of the buzz if fading now, but I found a link with a great Top 10 New Year’s Resolutions I want to share.

Here is the top 10 list; this is great advice that we can all use to improve our health and overall life.

1. Avoid processed food - We talk about it constantly. The more processed food you consume, the more you’re asking your body to deal with foreign ingredients. Those ingredients, like MSG or sodium benzoate are things your body doesn’t need and may react to badly.

2. Commit to cooking at home more often - If you’re going to avoid processed foods, you’ll need to commit to preparing meals at home. Don’t forget that should include breakfast and lunch, as well as dinner. Many times, we can look at breakfast and lunch as “quick meals” that require convenient products that won’t disturb our set schedules.

3. Read the ingredient list on every product you purchase at the grocery store - There are some products, like canned beans or pickles for instance, that we can’t assume only contain the things we’d expect to find in them. Sadly that assumption isn’t always the case and the only way we can ensure avoiding those ingredients we really don’t want in our diets is to make a consistent habit of reading those lists.

4. Read the nutrition label, too - The basic nutrition information is important. We all need to understand how much fat, salt, sugar, and cholesterol exist in the serving size of any product we consume. We also need to understand what our daily intake of those things should be. So find out what’s right for your body and eat accordingly.

5. Eat your vegetables - and if you already eat them, eat more of them! Experiment with veggies you’ve never tried before. Try to make sure eating the same vegetables over and over doesn’t bore you – it’s easy to get into a veggie rut … especially if you have kids that will only eat two or three.

6. Eliminate something you already know isn’t healthy - Try to give up something for the New Year that you already know isn’t healthy for your body. Maybe you drink too much diet cola. Maybe your favorite cereal is really a sugar rush. Pick just one thing in your diet today that you know shouldn’t be there and commit to eliminating it in 2012.

7. Try to fit organic foods into your budget - Certified Organic Food is one of the best ways to know you’re avoiding things you want to keep out of your diet. While it can be pricey, there are food products you may be able to replace with organic versions that won’t destroy your budget.

8. Be careful of product names - It’s so easy for any of us to be fooled. “Natural”, “whole grain”, “smart” are just a few of the words on packaging that can have any of us reaching for them without realizing that for food it’s really not all in the name.

9. Question convenience - As we go forward into 2012, we’re all pressed for time. Life does seem to move faster now than it did before. Food marketing relies heavily on the concept of making our lives easier. Instant oatmeal, frozen scrambled eggs and bacon, rice and flavorings in a box with dehydrated vegetables. Do we really need to save time this much? The answer is different for everyone. Make sure you ask the question of yourself in the new year.

10. Remember you won’t be deprived - If you follow any of these tips, remind yourself that there’s a big world of food out there. As you remove the things you don’t want in your diet, you’ll most certainly find things to replace them with that are better for you and your family that you’ll actually enjoy even more than what you dismissed for its lack of health value.

To make these changes where you will be consistent, don’t try to take on too many at once. Maybe choose one or two of these ten and see how it goes. This doesn’t have to be for a resolution either, anytime of the year is a good time to start. Instead of a new year, make it “Starting next week I’ll…” if you need a starting point.

Number three and four on the list, read ingredients and labels on every product you buy is something I do repeatedly for every trip to the store. Although this means I usually shop alone (I don’t blame you, Kelley), it’s very good to know what you are actually eating. I cannot stand not knowing the ingredients that make up a product before consuming it. This ties into other items on the list; most manufactures care more on how their product tastes than its actual nutrition.


From this list, what, if anything, will you try to take on? Maybe you do all of these things…which one do you feel is most important?  Although food plays a major role in health, keeping active is also strongly encouraged.  Just aim to do anything that elevates your heart rate for 20 to 30 minutes a day if nothing else.  It doesn't have to be something you don't like; try walking, cleaning house, riding bike, playing with your kids outside, jump rope, use a push mower, anything!

Take the weekend to decide and hopefully you will find this useful to help you, your friends, and family to take on a healthier lifestyle while still enjoying real, tasty food.

Tuesday Thoughts

Back to work today…..boo. It’s never fun getting back into the groove of things after having time off from the holidays, but I am always glad to be employed.
The Texas “winter” has been very mild and hardly stays cold for more than 2 days; this is really confusing and makes me wonder when/if the cold will hit. I’m just fine with skipping winter and moving along to Spring, but it will probably get crappy around the same time we have the Cowtown Half Marathon at the end of February.

Speaking of the half marathon, my running has become infrequent as I am trying to focus more on gaining some strength. So, I’ll just have to depend on the few runs (one 45+ min along with some short, high intensity runs) and the base I have from running for several years now. No worries, I have no goal for this race, just finish the thing. For gaining strength, the common procedure is to consume more calories than you expend in order to provide for growing muscles. This is not easy for me as I pay attention to every food I eat, and don’t choose a lot of high calorie packaged foods that would make it easy. It is a lot of prep work, but hopefully I will report back with some gains in the near future.

My current workout routine is a 4 day Upper/Lower body split where I do upper body on Monday and Thursday, and lower body on Tuesday and Friday. Wednesday is a rest day, but this is when I usually work in a longer run. The weekends are in the air to do nothing or something that won’t hamper workouts for the following week. Now that I have a standing desk at work, lower body days can be tough, but after warming up I’m just fine.

I have been incorporating a lot of Greek yogurt and mixed nuts to help raise the calorie intake using wholesome foods, but feel I am not using enough still. I’ll keep working on this and update when I feel it is necessary.

Not much to contribute on the food front today, but I wanted to mention how funny/annoying it is to see the new year weight loss commercials mixed with fast food chains heavily promoting their “Big Boy Burgers” (see below for a funny pic I felt like sharing)  at the same time. These industries are a big business and can only benefit from consumer confusion. So, try not to take information from these self-promoting businesses too seriously; even if they say it’s good for you…it’s only good for their bottom line. Anyway, pills or extreme diets are and always will be a short term solution; you have to educate yourself on a healthy lifestyle that you can enjoy to make something last.

Go read a few articles from reputable sources and find wholesome foods you can enjoy and work into your diet along with an exercise plan you can keep. Remember, just walking for 30 minutes is more than nothing; the main goal is to keep your heart elevated and working for 30+ minutes almost every day.

A healthy lifestyle is not that hard, and pays huge dividends in the years to come. Quality family time and less doctor visits come to mind.

What (if anything) are you doing or plan on doing for a healthy lifestyle?