Sandi Thompson, Nutritional Wellness Coach

New Publications at Amazon.com

Mon, 27 Dec 2010 19:09:00 +0000

New publications now available for Kindle at Amazon.com. I published these to be inexpensive, short and information packed reports. Easy to read and understand, yet surprisingly useful to those who are looking for answers on how to live a healthy life and accomplish their goals. http://amzn.to/g7KuG7

The Holiday Newsletter

Thu, 09 Dec 2010 14:44:00 +0000

My holiday newsletter is available. It's got a gluten-free brownie recipe. It's the holidays, right?!

http://bit.ly/hppjkg

The ingredients are few, it's easy and it's low in sugar when compared with what's available from the bakery. So take a look at the newsletter and enjoy!

Real Ladies of Lane County Interview

Thu, 18 Nov 2010 02:22:00 +0000

I was a guest on Real Ladies of Lane County on November 12. It was a blast. Think of it like The View on the radio. Here is the recording. http://bit.ly/bRLJZj

What I'm Reading

Fri, 15 Oct 2010 13:43:00 +0000

I'm getting ready to lead a class discussion about strategies to cope with holiday eating. Or rather, holiday OVER-eating. I've got my 9 strategies and handouts ready, so I'm feeling organized and rather pleased with myself about the whole thing.

Then I started reading Women, Food and God by Geneen Roth. It's about obsessive eating and escaping pain through food. She has some great insights, and I'm hoping to weave them into my presentation.

What I like best of what I've read so far - about 40 pages, is her expression of not escaping the pain, psychic or physical or spiritual, but embracing it and moving through it. Not so much looking for a way to numb out by eating and drinking. Rather, being in the moment and realizing we can do it.

We can be there with our pain, our ugly warts and imperfections and survive. And that food is not going to change one thing about the pain, except for a temporary moment of possible enjoyment.

Long ago I came up with a statement that works for me when I am feeling as if some food is going to help me get over whatever it is I need to "Get Over." Here it is: FOOD IS NOT LOVE.

How funny it was for me to realize that the opposite of that is the title of another book by the same author, When Food IS Love.

My opinion is that food is an expression of love, can be made with loving intention, but in and of itself, food is not love.

As we approach the holiday season, family and friends, traditions and parties, I will be reminding myself that food is not love, nor is it an escape from pain. It's simply fuel, a necessity to be enjoyed, savored, and moved on from so we can get on with the many acts of living our lives, well nourished and hopefully, content.

Here is a link to the rules for conscious eating as stated in Geneen Roth's book:
http://www.freewebs.com/consciouseaters/

Something Geneen Roth and I agree on is that diets don't work. She quotes a 2007 study from UCLA that shows dieting actually increases people's weight gain over time. Dieting certainly increases their unhappiness and sense of deprivation!

While I know that many people suffer from obesity, diabetes, obsessions with food, and poor eating habits and choices, I do believe there is a way out. For me and my clients, it's been borders, boundaries, goal-setting, habits, and wellness coaching. The Control-It Healthy Weight Loss Solution has all of these elements and more. For information about how this can help you get on track, lose the weight, and become a permanent lifestyle change so that you no longer go on and off diets, visit my website.

It Costs to Be Obese

Sun, 10 Oct 2010 16:36:00 +0000

On September 21 an article appeared in several publications and on websites about the cost of being obese. It's not cheap.

If you are a woman, you can count on yearly costs of almost $5,000 going toward this cost. Men, your costs are only a bit over $2500 annually.

First, let's define obesity. Here's what the CDC - Center for Disease Control says:
If you are an adult with a Body Mass Index (BMI) of 30 or higher, you are considered obese. A BMI of 25-29.9 is overweight. Consider that 75 percent! of the adult population of the USA is now overweight or obese.

Use the BMI calculator to see where you fall, then read the article.

BMI For Adults.
Flash Player 9 is required.

http://bit.ly/beingfatcosts

If you are overweight or obese, consider contacting me for information on changing this. You no longer need to be a negative statistic. Contact me at letseatright@gmail.com

October Newsletter with a Soup

Sun, 03 Oct 2010 14:32:00 +0000

I have started publishing a newsletter that is bright, colorful, and full of information. To view it, click this link:
http://bit.ly/c1o9YP
This month the newsletter features 10 tips on health and wellness, a profile of Missy Bystrom at The Organized Connection,
and a terrific easy fall soup recipe.
There is even an article about coping with the holidays.
Of course, there is lots more, but not too much!

Recipes Listed on Website

Tue, 31 Aug 2010 03:07:00 +0000

I've put three soup recipes and a spicy coleslaw recipe on my website - by request.
There's a Quick Salmon Soup, a Quick Hungarian Cabbage Soup, and a Vegetarian Bean Soup.

Listed as a Great Blog!

Wed, 25 Aug 2010 15:01:00 +0000

My blog was just listed on the medical coding certification blog as one of 50+ Weight Loss Coaches Who Blog.

I think that's great!

Sambhar Masala - by request

Sun, 15 Aug 2010 17:52:00 +0000

When I announced on facebook that I was going to make a few Indian spice blends, a friend asked me to share the recipes.

This one is a favorite. It's unusual because it combines roasted spices and legumes that are then ground fine and added to a soup or stew. I use it to flavor everything from a ginger-carrot salad to roasted yams.

If you don't like REALLY hot and spicy additions to your food, cut back on the chili peppers.

Sambhar Masala - adapted from Raghavan Iyer's books (Tumeric Trail-out of print and 660 Curries)
1/4-1/2 cup dried red Thai, cayenne or serrano chiles -stems removed first
1 Tablespoon yellow split peas
1 Tablespoon pigeon peas - can substitute more yellow split peas
1 Tablespoon urad dal - can substitute more yellow split peas
1 teaspoon each: coriander seeds, fenugreek seeds, black peppercorns, white poppy seeds (optional on the poppy seeds)
20-30 fresh or dried curry leaves (omit if you can't find these)
1 teaspoon oil of your choice (I've used avocado, coconut, mustard seed oils)
1/2-1 teaspoon ground turmeric

Method:
Preheat a small skillet over medium high heat.
Combine all the ingredients EXCEPT the turmeric.
Add the spice blend to the hot pan and roast while shaking the pan occasionally for about 4 minutes. The chiles will be slightly blackened and the peas are dark brown.
Place on a large plate to thoroughly cool before grinding.
Grind the mixture very fine and add the turmeric.

Use within 3 months for best flavor.

Easy Breakfast Recipe - Oatcakes

Sun, 15 Aug 2010 14:16:00 +0000

I love breakfast. But I often don't have time for anything elaborate. I also try to avoid wheat and refined wheat products usually found in most breakfast items.

Lately, I've been making steel cut oats. It makes a big batch, so I have leftovers. These oatcakes use up the leftovers with a total of just 3 ingredients.

Sandi's Healthy Oatcakes - serves 1
1 cup leftover cooked steel cut oats
1 egg, beaten
1 tablespoon almond meal

Break up the leftover oats with a fork.
Add the beaten egg and stir well.
Add the almond meal and mix to combine.

Heat a skillet (I use a Scan Pan crepe pan) over medium heat. When hot, spoon in the oatcake batter. Make either one large oatcake or 4-5 small ones.
Cook for about 4 minutes before flipping, or until nicely browned. Cook 2nd side until done, about 3-4 minutes.

Optional additions:
Blueberries, cinnamon, vanilla extract, use your imagination!

Enjoy with a small side of smashed berries or chopped fruit.

Simple and Effective Weight Loss Tips

Tue, 03 Aug 2010 10:50:00 +0000

If you make three changes daily that reduce your caloric intake by just 100 calories each, you can lose a lot of weight over the coming year. Each pound of weight is equivalent to 3500 calories. In a year, that could add up to a 30 pound weight loss!

Here are some of my favorite habits to incorporate for achieving your weight loss goals. Plan on choosing 1-3 habits and work on those for about 45 days. After you've mastered them, find 1-3 additional habits to work into your daily routine.

1. SLOW DOWN. Enjoy the taste of your food by eating more slowly. Experience the flavors and textures, while allowing your body time to give you the "I've had enough to eat" signal.
2. EAT AT THE TABLE. Eating regular meals can help satisfy your appetite, which may help prevent overeating later in the day. If you have children, sit down with them at mealtimes and be a role model for healthful eating!
3. DRINK MORE WATER. Don't mistake thirst for hunger. Keep a bottle of water with you throughout the day, making an effort to drink at least 8 cups of fluid a day.
4. CUT IT IN HALF! Any time you’re faced with a mega-serving (like a big sandwich or a very large plate of pasta), divide it in half and save one-half for the next day (or share it with a friend).
5. RIGHT-SIZE, DON’T OVERSIZE. For example, at restaurants, order a small or a regular size of your selected entree and then enjoy it with a side salad. This is especially true at fast food outlets.
6. PLACE YOUR FORK DOWN BETWEEN BITES. Slow down at mealtimes and enjoy your food. This might be the best habit on the list!
7. MAKE TIME IN YOUR DAY TO MOVE! Successful weight management really comes down to eating an appropriate number of calories and being physically active on a regular basis. Find something you enjoy and get moving.
8. KEEP A FOOD JOURNAL. Write down what you eat, when you eat it, and most importantly, what feelings seem to drive your “hunger” or cravings.
9. CONSIDER USING A SALAD PLATE instead of a standard dinner plate to help you choose sensible portions. Fool your eye and fool your appetite.
10. LISTEN TO YOUR STOMACH – NOT YOUR MOUTH. Resign from the clean plate club. If you feel full, stop eating and don’t worry about leaving food on your plate. Remove your plate from the table or cover it with a napkin.
11. TAKE THE TIME - about 20 minutes. This is how long it takes for your stomach to register feelings of fullness. Enjoy a book or a conversation to extend your mealtime. Take time to chew and savor your food. By slowing down the eating process you can prevent over-eating.
12. START WITH A BIG GLASS OF WATER when you're really hungry. Try warm water 20-30 minutes before your meal.
13. MEASURE YOUR FOOD BEFORE YOU START EATING. Learn serving sizes and portion sizes. Invest in a set of measuring cups and spoons, and use them.
14. WEIGH YOUR FOOD. An inexpensive scale can save you lots of calories.
15. AT RESTAURANTS, ASK FOR A TO-GO BOX OR DOGGY BAG WHEN YOU ORDER YOUR FOOD. Put half your meal in the box when your server brings your meal and eat it later for another meal.
16. PRE-PLAN MEALS. This is a great way to avoid snacking before a meal. Failure to plan is planning to fail. Stock up on healthy, nutritious food and leave the junk out of your shopping cart.
17. AVOID ARTIFICIAL SWEETENERS. These have been shown to increase appetite and lead to weight gain.
18. GIVE UP SODA. The regular kind of soda is packed with sugar and chemicals. The diet type is loaded with artificial sweeteners and chemicals. Both lead to digestive problems for many people, along with weight gain. Try green tea instead.
19. EAT MORE FOR FUEL - LESS FOR PLEASURE. If you love the emotional high you get from food, consider other ways to achieve this outcome. Look for food to nourish, not to take the place of meaningful relationships.
20. PREPARE for pitfalls and backsliding. Remember, every meal is a new opportunity to eat well and improve your health. Building new habits is the key to your success.

Fiber is GOOD STUFF

Wed, 07 Jul 2010 18:35:00 +0000

We used to hear a lot more about fiber than we currently do. Or at least that's how it seems to me.

I encourage all my clients to aim high, 25-35 grams per day when it comes to fiber. Why is that? Diets high in fiber seem to be the norm for people who eat closer to the earth, right off the farm, or in cultures with less processed food available.

When I think about these food choices, I think of how our grandparents and great grandparents ate. To me, that's a better way of eating because it is less refined and more wholesome.

So what's the big deal about fiber?

For those concerned about weight loss, a good weight loss strategy is to eat more high fiber foods. They fill you up and keep you feeling full longer. Apples, pears, steel-cut oats, and celery with nut butter are examples of filling, fiber-packed foods. In the weight loss world, this is known as satiety.

Bowel health is often improved from an addition of fiber. Ezekiel 4:9 Bread is very high in fiber - 3 grams per slice. Many people find this bread delicious, while others describe it as cardboard! I suggest lightly toasting it, which seems to satisfy most people. It makes a great snack choice with smashed avocado and a sprinkling of sunflower seeds. Higher fiber diets have been linked to lower risks of some cancers, including colon cancer. Here's a link to read more.

Fiber seems to help regulate blood sugar and insulin resistance. Foods that are lower on the glycemic index are quite often higher in fiber than those that are known to raise insulin. Try a serving of raspberries next time you crave something sweet. Or chomp your way through a carrot when you want a crunchy snack. Both choices are satisfying and won't raise your blood sugar.

When you up your fiber intake, don't forget to drink more water. That's because more water will be absorbed into the fiber content of your food, leaving less for other needs throughout the body. This is another weight loss strategy. More water means we feel fuller for a longer period of time.

Want a tip on the BEST high fiber foods available? Try eating artichokes, black beans and most legumes, broccoli, a few dried figs, green peas, berries, and yams. A new favorite of mine is chia. Yep, those same little seeds used to make chia pets. They are packed full of fiber, blend easily into smoothies and shakes, and are a good source of protein and essential fatty acids too.

Here is a list of common, high fiber foods.

Foods that don't contain fiber are eggs, fish, seafood, lamb, beef, dairy, and oils.

Enjoy your fiber and all the benefits that go with this non-caloric nutrient.

Lose the Fat

Wed, 02 Jun 2010 12:56:00 +0000

This month's post is about weight loss. Specifically, it's about body fat loss.
Right before Memorial Day I gave a talk about this subject. I called it Lose the Fat. There was such a good response to the talk that I thought I would post the notes here. There is also information about a weight loss program at the end.

Why We Store Fat
1. Fat storage is a function of insulin. →
2. Cortisol releases more insulin, so we store more fat. →
3. Stress increases release of cortisol from our adrenal glands. →
4. Inflammation from allergies, as well as other environmental toxins puts more stress on the body. In turn, these toxins put a burden on the detoxification powerhouse of the body - the liver. →
5. The liver metabolizes fat for energy. →
6. When the liver is compromised, overworked and overwhelmed, fat storage takes place instead of fat burning.

How to Burn More Fat
1. Fat burning is more likely when there is more muscle mass.
2. Muscle mass is built through resistance (weight) training.
3. Weight training is even more appropriate as we age.
4. Eating a good breakfast raises our metabolism.
A good breakfast is not sugary cereal or instant oatmeal. It's eggs, turkey bacon, steel cut oats, or other real, whole food. If you are a vegan, consider a corn tortilla with beans, avocado and sprouts.
Right now I'm eating crustless mushroom and spinach quiche with leftover roasted yams. It will keep me going for about 3 hours, including a workout. Then I'll eat a healthy snack.
5. Combine a good breakfast with resistance training to burn more body fat.

Having a Hard Time Losing Weight?
1. When there is lots of stress, the adrenals get burned out.
The #1 problem is lack of sleep. Burning the candle at both ends burns us out.

2. When the adrenals are burned out, our metabolism falls. You may feel like you have low or insufficient thyroid.
This creates hormonal dysfunction affecting several endocrine systems. This can also include neurotransmitter dysfunction. We'll crave starchy carbs when this happens.

3. When our metabolism falls, we need fewer calories, but we hold on to every calorie we consume – at least it feels that way! To feel better, more energetic, we often tend to snack on something sweet.

4. Sometimes we feel like it’s our thyroid, but it’s often an adrenal ‘cascade’. Thyroid tests are within normal range, but we have all the symptoms of low thyroid. Here are just a few symptoms: low energy, foggy thinking and poor memory, dry and brittle hair which is thinning, hard time losing weight, loss of outer 1/3 of eyebrow, insomnia, etc.

What to do? I encourage a good dietary approach combined with stress reduction and appropriate fats – omega 3 fatty acids.

Start with weight training and walking – after a food plan has been mastered. Don't add more stress by taking on an overly ambitious workout routine. It won't work and you won't be able to sustain it. Start with a great food plan and slowly add in exercise.

Then I asked the group, "What are some of the things you struggle with on a daily basis?" After they answered, I proposed the following to the group.

Can you imagine how good it’s going to feel to have increased energy; decreased digestive problems; better sleep; increased libido and possibly a decrease in medication?

How about shopping at the “SKINNY” end of your closet?

Nothing beats feeling good about yourself when you go to a reunion, a wedding, an anniversary party, a vacation to the beach or on a cruise.

Now, here's the part about the weight loss program.

The Control-It Program was devised by a naturopathic physician.
This program works at the receptor – enzyme – cellular level. Two major goals of the program are: balance hormones insulin and cortisol; reduce inflammation.
Added bonus for many participants: reduced fatigue, fewer digestive problems, improved mood, better sleep, less anxiety.

This program includes weekly coaching conference calls to get you the support you need to stick with it and be successful. It's ideal for working people who can't attend meetings during lunch. It's also an ideal solution for people who do not live close by and want to participate. You can be anywhere and participate in this program.

New eight week programs start twice a month. Contact me for details!
541-953-8715
LetsEatRight@gmail.com

Fat is Not ALL Bad

Mon, 10 May 2010 13:21:00 +0000

Our bodies use fat for many reasons. If we had no fat, we'd be in bad shape - literally! We'd look like skin covered skeletons - unless we are professional body builders. Even they have some fat.

Fat surrounds many of our organs for protection. Fat supplies cushioning and shapeliness. It also has a primary function of supplying energy when food supplies are low.

In this country, we rarely see skinny malnourished people. Instead, we see obese malnourished people. More and more everyday, so it seems. Currently, we have these obesity and overweight statistics from the U.S. government:

* Percent of noninstitutionalized adults age 20 years and over who are overweight or obese: 67% (2005-2006)
* Percent of noninstitutionalized adults age 20 years and over who are obese: 34% (2005-2006)
* Percent of adolescents age 12-19 years who are overweight: 18% (2005-2006)
* Percent of children age 6-11 years who are overweight: 15% (2005-2006)
* Percent of children age 2-5 years who are overweight: 11% (2005-2006)
This info comes from the National Center of Health Statistics, part of the CDC - Center for Disease Control.

How can a person be overweight or obese and malnourished at the same time? It's not about the calories taken in. Instead, it's about the nutrients in the foods we eat. These are nutrients are converted to energy, repair and growth.

If we just take in junky nutrients from fried, overly sweetened, and refined foods, we won't have the reserve of nutrients to stay healthy. Instead, we'll have plenty of extra calories to turn into fat. This is the job of insulin, by the way. It's a fat storage hormone.

That's right! Insulin has a primary job of storing fat. It's secondary role is removing excess sugar from our bloodstream. However, our foods have become so full of sugar over the last several years, that it's become impossible for insulin and the receptor cells to keep up. That leads to Type 2 Diabetes and obesity.

How much sugar do we eat? Between 1970 and 2003 our sugar consumption went up from 119 pounds per year to 142. That's an increase of 19%. Even more surprising, grain consumption went up from 136 pounds per person to 194, an increase of 43%! I bet that's not whole grains. More likely it's found its way into our food supply in the form of high fructose corn syrup and refined flour products. Here's a link to this info.

What does this have to do with fat? Well, there is a positive connection between fat and weight loss. Good fats help lower body weight when combined with a low sugar food plan. If this sounds like a re-run of the Adkin's Diet, then you're missing the point.

Vegetables, fruits, greens, and WHOLE grains are made up of carbohydrates and FIBER. These provide significant amounts of the vital nutrients needed to maintain energy and repair within our bodies.

What are good fats? Omega 3s from fish, Omega 9s from olives oil, avocados, nuts and seeds. Surprisingly, we get too many Omega 6s in our current diet. These are cheap for food manufacturers to produce because they come from vegetable oils. We have 16-25 times more Omega 6 in our diet than Omega 3 fatty acids. This imbalance is not good.

More good fats: real butter, coconut oil, and cacao. Bon appetite!

Understanding Minerals - Preventing Osteoporosis

Sun, 11 Apr 2010 18:55:00 +0000

Much about preventing osteoporosis is related to mineral balance in the body. Minerals comprise only 4% of the body. Out of 103 known minerals at least 18 are essential for maintaining good health.

Minerals have many roles to play in our body. They act as cofactors for all the enzyme reactions that take place. Without minerals we couldn't maintain the pH requirements throughout the body. Minerals facilitate nutrient transfer across the membranes in all our cells. They help maintain proper nerve conductivity. Without minerals our muscles would not contract or relax properly. Dometimes we experience this through painful muscle cramps. Minerals even play a role in regulating tissue growth. And of course, minerals play a huge part when it comes to providing structural and functional support of the body.

There are mineral classifications within the body: macro- and micro minerals. Most of us have heard of the macrominerals:
Calcium
Phosphorous
Potassium
Magnesium
Sulphur
Sodium
Chloride

But microminerals play an equally important role, only in smaller amounts. Some of these are:
Iron
Chromium
Iodine
Molybdenum
Selenium
Silicon
Zinc
And there are more!

When it comes to calcium being absorbed and utilized in the body for healthy bones, it's a game of cofactors. Almost everybody gets enough calcium but they might be missing important cofactors. These include proper pH, essential fatty acids, hormones, fat soluble vitamins, other minerals, and good digestion. Without good digestion it's hard to have the right fatty acids, fat soluble vitamins and other minerals available for calcium to do its job of building and maintaining healthy bones.

The minerals in our body are concentrated in the bones. In fact 99% of the calcium in our body is in the bones. Availability of minerals is a big factor in healthy bone metabolism. So are vitamins, hormones, and my favorite - exercise!

So what are healthy bones made of? They are hard, calcified connective tissue composed primarily of minerals that make the bones hard and collagen fibers which give bone it's strength. Our bones form before birth and continue to grow, repair and rebuild during our lifetime.

Old bone tissue is continually destroyed by osteoclasts and new bone tissue is created by osteoblasts. This is known as bone remodeling.

Calcium is needed in the blood for a variety of essential functions and without supplementation from food or other sources, it only becomes available when bone tissue is destroyed. This is a function of bone cell destruction for calcium resorption. We need calcium circulating in the blood to maintain proper blood pH. When blood pH rises, calcium is deposited in the bones. When it falls, bone destruction for resorption of calcium takes place to buffer overly acidic blood pH.

Parathyroid hormone plays an important role in exchanging calcium between blood and bone. It achieves this three ways:
Increase osteoclast activity in the bone to free up calcium by breaking down bone
Decreased loss of calcium in urine
Helps pull calcium from digestion into the blood stream

Vitamin D works with Parathyroid Hormone (PTH) by increasing the level of calcium in the blood. It does this by increasing the absorption of this vital mineral through the gastrointestinal (GI) tract. It also pulls calcium from bones and other tissues, and it decreases the loss of calcium in the urine and feces. To have good absorption and utilization of Vitamin D you need adequate healthy fats in your diet. In addition, you need adequate bile for emulsification of fats and all fat soluble nutrients.

So, you can see how a need to buffer blood pH breaks down the bones. Keeping your diet high in alkalizing foods rather than acidifying foods can help slow down bone remodeling. And as we age, that's a good thing!

What Will Spring Do For You?

Wed, 17 Mar 2010 18:04:00 +0000

We all know about the long held tradition of Spring Cleaning. What about taking that to a new level and making it a priority to do some internal spring cleaning as well. This doesn't need to be a detox or a cleanse, although this is a great time of year for that too. Some behavioral changes can be very beneficial to beging at this time of year.

Are you ready to make some changes? This is a great time of year to venture into the unknown, whether it is a new exercise routine, a dietary change, or starting a new healthy habit.

Lots of people go away for spring break. Why not make that a time to begin instituting new habits? If you remove yourself from your usual routine without the common distractions or triggers for a behavior you'd like to change, then a spring vacation can be the perfect time to jumpstart your self-improvements.

Many of us like to dive right in and change EVERYTHING all at once. If you are that sort, then make lists to track your progress. Don't just wing it and hope for a lasting change. Also, realize that new habits take time to become lifestyle changes. Give youself at least three weeks, and hopefully six to eight weeks to see some real change in the behaviors and habits you want to break, or make.

Others prefer to institute a new habits one at a time over the course of many weeks or months. If that sounds like you, then make a list of the advantages AND pitfalls that you might encounter as you seek to make a series of permantent changes. An example of this would be to quit smoking. What are the advantages? It could be more energy, better health, the abiltiy to workout more effectively, and rid the house of the smell of smoke.

How about the pitfalls? Well those might be items such as you won't be able to hang out with your usual crowd of smokers at breaktime, or that you'll have to figure out a way to deal with cravings, and what will you do when you feel nervous. Perhaps you've always had a cup of coffee and a cigarette together in the morning. You'll want to list that as a pitfall and figure out what you'll do instead.

Either of these approaches can work. The choice is yours. My advice - get started and utilize the longer days and warmer weather to help you with your desire to make some positive changes. This works particularly well if you start your journey toward a healthier you during a break from your usual routines.

Detoxification Herbals

Mon, 08 Feb 2010 16:09:00 +0000

I've given several detoxification workshops since the beginning of the year. Many people have attended and asked for information about herbal supplements that can help with the detox process. Here I've listed some that I think are particularly helpful.

• Milk thistle-(sometimes labeled silymarin) stimulates bile secretion, acts as an antioxidant and strengthens the cells of the liver to protect them. The Liver is your detox powerhouse. Treat it with respect and tender loving care.
• Yellow dock is known for its blood cleansing properties, can help with skin conditions. When your liver is overloaded with toxic sludge, the skin, which is also a big detoxification organ, tries to pick up the slack. Sometimes this results in acne, boils, rashes, etc.
• Dandelion- stimulates bile and acts as a gentle laxative, also known as a blood purifier, and works on kidneys as a gentle diuretic. The bowel and kidneys remove waste that has been processed by the liver. You want these systems working as efficiently and as often as necessary to get the gunk out of your body so it doesn't get re-absorbed.
• Beet- helps reduce damaging fats in the liver. Avoid fake fats, margarine and trans fats.
• Artichoke leaf- stimulates secretion of bile and protects cells of the liver.
• Mullein, an expectorant- helps expel mucus from the lungs. Help your lungs release bad germs trapped in the mucous by doing deep breathing exercises to produce a cough. Cardio exercise is a great way to practice deep breathing daily.
• Burdock- helps purge toxins that cause skin conditions. Again, skin is a backup detoxification system for the liver. If you get skin eruptions, you may need to concentrate on supporting your liver too.
• Corn silk- a diuretic to flush the kidneys. Do you have puffy eyes? This can be an indication that your kidneys aren't working as well as they should. Try drinking cornsilk tea and drink lots of pure, filtered water too.
• Red clover- a blood purifier and expectorant. The ultimate goal of detoxification is to keep the blood clean.
• Larch gum- help the lymphatic system. If you don't exercise daily, your lymphatic system may be sluggish.
• Hawthorne berry- support the heart. We all want our hearts to last as long as possible.
• Ashwaganda-(sometimes labeled sensoril) support the adrenal glands. Stress is a huge component of toxic buildup due to the number of hormones released when we experience stress. Cleaning out these internal toxins after they do their job is very important. This herb helps keep us from overreacting, reducing the amount of hormones our liver needs to deal with.

Be Your Own Coach!

Thu, 07 Jan 2010 21:27:00 +0000

Last year I taught a workshop titled, "Be Your Own Coach." I thought that it would be appropriate to list the highlights here. That way, if you are hoping to accomplish some new outcomes, change habits, or fulfill New Year's resolutions, you could find some tools here on the blog.

How to Be Your Own Coach

1. See yourself as is naturally creative, resourceful, and whole. Deep within you lies the knowledge of how to find the answers/resources to reach your goal/desired outcome.

2. The five elements of coaching: Listening; Curiosity; Intuition; Self-Management; Forward/Deepen. Listen to yourself, be curious, trust your intuition, set up a means of accountability,and move forward while deepening your commitment to change and growth.

3. Where are you in the here and now? Acknowledging your starting point and knowing where you want to be are key facotrs to your success. If you want to lose 30 pounds, you need to know your current weight. Say you want to exercise more. If you make a plan to workout 3 times per week, is that more? Knowing where you're starting from and accepting it WITHOUT JUDGEMENT is a first step.

4. Road block to achieving your goal – the saboteur. We all have one of these, whispering in our ear. Perhaps yours tells you that you don't deserve success. Maybe it tells you that you can outsmart a diet. Or perhaps that if you keep smoking, you'll be okay...it hasn't killed you yet. Here are some tips to handle our critic, doubter, and self-saboteur. Fill in the blanks for your situation.
- Name your saboteur
- My saboteur often says things like:
- My organization/family/community uses saboteur phrases or comments such as:

5. Designing the actual work of self-coaching. If you do these things you'll have a much better chance at success. Really!
A. Write your life vision ie: I see myself as a world traveling best-selling author giving speeches internationally on a variety of wellness topics. I’m delivering a message that resonates with many people, helping them to attain their goals of health and wellness for themselves and their families.
B. Begin with the end in sight. See yourself at this goal and feel what it’s like to be that envisioned self.
C. Know what you will commit to. Big step or small, it’s the realization that you can do it that we’re aiming for here. This is where we outsmart and silence the saboteur.
D. Create a personal SWOC assessment: my strengths, my weaknesses, my opportunities (to change), my challenges or (competition) to success.

6. Design the strategies to reach your goal by outlining the steps along the path and how you’ll deal with obstacles and challenges. An example: I want to quit smoking and I love to hang out with someone who smokes. How will I deal with my desire to engage in that behavior? Substitute drinking, excessive eating, exercising, whatever it is that you want to change.

7. Sources of support: who will make the journey easier? If you feel you have someone you’d like to support you but think they may instead undermine your determination, realize that you’ll need to speak up. They can’t read your mind. Perhaps they need to be told what you want them to say or do to support you. Be specific.

8. Planning for success. Celebrate along the way. Make it fun. Get creative but don’t make the celebrations anything but supportive of your goals. Examples: I’m going to quit drinking soda, so when I’ve gone 1 week without, I’ll celebrate by having a root beer float – not a good choice. Instead, I’ll celebrate by hiking, biking, walking or some other activity that I now have the energy to do. Or if it’s smoking – you save a lot of money by not smoking, so what could you buy that re-enforces your decision and your behavior? Maybe it will be a fabulous meal, since you’ll be able to taste so much more after you quite smoking.

If you have questions about taking your coaching to the next level, contact me. I'm here to help you succeed.

You CAN Keep New Year's Resolutions!

Fri, 18 Dec 2009 15:48:00 +0000

The first step to keeping any resolution is finding your motivation. If you intend to eat more healthy, quit smoking, lose weight, or be a better spouse, parent, partner or friend, then finding the main motivation to do it will help assure success.

1. If you have health concern and you have been told you must change a habit or make a lifestyle change, then find a motivation to make that change. It might not just be living longer. Perhaps for you it's being around to see your grandchildren, or your daughter graduate, or perhaps it's because you have a 'bucket list' to accomplish and you need more time.

2. Determine your goals. This is creating a written plan. Make it simple, measurable and have a date to accomplish the goal. An example would be that you want to stop smoking by January 15. When it comes to weight loss, have a realistic goal of losing between 30-50 pounds in a year. To be a better parent, make a list of goals to accomplish with your child. Keep the list to an achievable number. You can always add more as you accomplish your original goals.

3. Make a plan. If you state you want to lose 20 pounds by June to fit into your wedding gown, then formulate a plan of action that will help you achieve slow, steady weight loss of 4 pounds a month. That's 1 pound a week. Will you need to pre-plan meals? Will you incorporate exercise 3-5 times a week? At this stage you might want to gather information to formulate your plan.

4. Be accountable. This is why coaching is such a hot field! The coach holds you accountable to your stated goals. If you find a buddy to join you in your endeavor, your chances of mutual success will be higher. Consider group coaching or support groups if you have chosen to stop drinking or gambling.

5. Celebrate successes! As a wellness coach, this is the step most people leave out. If you decide ahead of time how you will celebrate the accomplishments of your milestones, you'll stay more motivated than if you just doggedly stick to your plan. Some examples would be for every 5 pounds of weight you lose, you'll put some money aside for a trip or new clothes. Perhaps you enjoy movies, so if you follow a healthy diet for a week, give yourself a movie night. If you quit smoking or drinking, maybe a new golf club or running shoes for a month of sobriety will motivate you. Be sure to plan for success is the message.

I wish you a very Happy New Year, full of the accomplishments of your choosing!

Exercise for a Longer Life

Tue, 01 Dec 2009 16:05:00 +0000

This time of year is all about food. There are parties to attend and give, special foods we associate only with this time of year, like eggnog and Aunt Stella's fudge. Often, we regret our indulgences and hope for a miracle readout from that devil in our bathroom – the scale.

One of the typical New Year's resolutions I often hear is: I want to get more exercise. If you can come up with a strong motivation to exercise, you'll probably have a greater chance of sticking to an exercise program – any program.

Here are some reasons that I think are motivating. Hopefully, you'll find at least one of them helpful.

1. Curb the risk of cancer. Colon cancer has been associated with a sedentary lifestyle. Simply getting things 'moving' may cut your risk. Reducing breast cancer risk takes more activity than walking; moderate-to-vigorous exercise has been shown to be most effective.

2. Increase insulin sensitivity. Strength training and aerobic exercise have both been shown to have a positive affect on a protein called GLUT4. This protein moves blood glucose into your muscles and fat cells. The more of this protein that you have, the better you'll respond to insulin. This is a win-win for anyone with insulin resistance or Type 2 diabetes.

3. Aerobic exercise reduces visceral fat. This is the type of fat that is surrounding your organs. It's linked to insulin resistance, heart disease and full blown diabetes. Men with big bellies have more likelihood of having quite a lot of visceral fat. Women with big bellies may have less. Men and women can benefit from the equivalent of 30 minutes of brisk walking a day.

4. Did you know that sitting can be deadly? If you sit for the majority of your day, you have a much higher risk of metabolic syndrome. This increases the risk of heart disease and diabetes. Say you get a bout of exercise during the day...if you are not standing up and walking around to encourage muscle activity and blood flow to the lower extremities, you are at greater risk of dying sooner.

This post was inspired by an article in the Nutrition Action Newsletter. Please get moving! Need some wellness coaching ideas for success? Contact me.

Holiday Dining, Insulin and a Recipe

Wed, 18 Nov 2009 16:17:00 +0000

The holidays are coming fast! Eating is a huge part of the celebations and deciding what to prepare, buy, and eat are always part of the challenge.

With all the classes I've been teaching lately on longevity, preventing diabetes, and staying healthy, I've been thinking long and hard about what to do over the holidays. Sweet and starchy foods form a big part of the meals. Neither of these food categories rank high on the list of longevity foods.

That's because sweets and starches trigger insulin and lower insulin levels are correlated with longevity. A traditinal Thanksgiving dinner is not the best for keeping insulin levels low.

If you love the specialty foods of the holidays like mashed potatoes, sweet potatoes, pumpkin pie, eggnog, gingerbread, turkey, stuffing, and more, then here are some tips to keep things in perspective.

Enjoy...but not too much. Have you ever notice that with many foods, it's the first two or three bites that are really delicious and satisfying? After that, it's just habitual to clean your plate. My suggestion...share the wealth with someone so you're not faced with eating whole humongus serving of anything. Cozy up with someone and share the starchy-sugary foods, such as stuffing and potatoes, pie and desserts.

Plan for seconds...of the really healhy foods. Or fill your plate just once and don't take seconds. Both these strategies work, so choose one that makes sense for you.

Holiday meals are about more than food. Conversation, football, catching up with family and friends, these are highlights, beyond the actual eating. So spend more time in conversation. Put your fork down between bites and engage with others at the table. This slows your eating down and you'll eat much less before feeling full.

Using what's in season is high on my priority list when it comes to choosing foods to prepare. Right now cabbage is plentiful in many varieties, so I'm going to be taking cabbage-based dishes to potlucks throughout the season. Not only is it low in starch, calories, and fat (for those who watch those things), it's also high in nutrients and fiber.

Here is my recipe for Rainbow Firecracker Coleslaw. It's not traditional, but it's really good. Leftovers taste great and it will last for at least 4 days refrigerated. You can make Turkey-Reuben Sandwiches with leftovers.

Rainbow Firecracker Coleslaw - Serves 4-6 and can easily be doubled.

1/4 head green cabbage, shredded
1/4 head red cabbage, shredded
1/2 red bell pepper, thinly sliced
1/4 red onion, thinly sliced
1 jalapeno pepper, seeded and finely diced (optional) this is a firecracker ingredient
1 small carrot, grated (optional)
1 small tart apple, diced (optional)
Toss all ingredients together in a large bowl.

Dressing:
2-3 Tbls. olive oil
2-3 Tbls. apple cider vinegar
pinch of stevia - to taste
1/2 tsp. Dijon mustard
salt and pepper to taste
crushed red pepper flakes (optional) - this is another firecracker addition
Combine all the dressing ingredients together until well blended and pour over veggies to coat.

I hope you have a wonderful holiday season.

Insulin-Longevity and More...

Tue, 03 Nov 2009 15:48:00 +0000

Today I'm preparing for a two-part class called Eat For Longevity. It's being presented over the next two Saturdays at a local community college - Lane Community College in Cottage Grove. If you're interested, the dates are November 7 & 14. Best news, they're FREE.

Contact the college directly (541)463-4202 Class ID: #23682

Thanks to the Taubert Memorial Foundation; they have underwritten the cost of the classes.

Researching info on longevity raised some really interesting items. There is a correlation between insulin levels and lifespan. Not just in humans, but in most living creatures-even worms. Who would have thought?

In my practice I've found the majority of clients have blood sugar regulation issues. They are either pre-diabetic, diabetic, hypoglycemic or have symptoms of all three. Underlying these issues are their cravings for either very salty or sweet snacks. Usually the snacks they choose are very high in refined carbohydrates like flour, dried potato (chips), corn (chips), sugars (white, high fructose corn syrup) and questionable fats. These items don't do a thing for increasing longevity. Quite the opposite.

Are you looking for some simple ways to make choices that will help with blood sugar regulation and insulin control? Then consider the following, sent to me today from a friend and colleague, Dr. Matt Freedman. He pointed out a list that came from Michael Pollan, author and journalist. It's his list of 20 rules about eating. The ones I particularly like are in bold. At the bottom is a link to the article.

1. Don’t eat egg salad from a vending machine.
2. Don’t eat anything that took more energy to ship than to grow.
3. If you are not hungry enough to eat an apple, then you’re not hungry.
4. Eat foods in inverse proportion to how much its lobby spends to push it.
5. Avoid snack foods with the “oh” sound in their names: Doritos, Cheetos, Tostitos, Ho Ho's, etc.
6. No second helpings, no matter how scrumptious.
7. It’s better to pay the grocer than the doctor.
8. You may not leave the table until you finish your fruit.
9. You don’t get fat on food you pray over. (Meals prepared at home, served at the table and given thanks for are more appreciated and more healthful than food eaten on the run.)
10. Breakfast you should eat alone. Lunch you should share with a friend. Dinner, give to your enemy.
11. Never eat something that is pretending to be something else (artificial sweeteners, margarine, etc.)
12. Don’t yuck someone’s yum. There is someone out there who likes deep-fried sheep eyeballs and, well, more power to them.
13. Make and take your own lunch to work.
14. Eat until you are seven-tenths full and save the other three-tenths for hunger.
15. I am living in Japan and following these simple rules in preparing each meal: GO HO – incorporate five different cooking methods, GO SHIKI – incorporate five colors, GO MI – incorporate five flavors.
16. One of my top rules for eating comes from economics. The law of diminishing marginal utility reminds me that each additional bite is generally less satisfying than the previous bite. This helps me slow down, savor the first bites, stop eating sooner.
17. Don’t eat anything you aren’t willing to kill yourself.
18. When drinking tea, just drink tea. I find this Zen teaching useful, given my inclination toward information absorption in the morning, when I’m also trying to eat breakfast, get the dog out, start the fire and organize my day.
19. When you’re eating, don’t talk about other past meals, whether better or worse. Focus on what’s in front of you.
20. After spending some time working with people with eating disorders, I came up with this rule: Don’t create arbitrary rules for eating if their only purpose is to help you feel in control.
from:
http://articles.mercola.com/sites/articles/archive/2009/11/03/Michael-Pollans-Favorite-Dietary-Dos-and-Donts.aspx

Try the rule about eating an apple next time you crave chips, soda, candy, or fries. Your blood sugar will thank you, and your grandchildren will too when you show up for their graduation. Longevity with vigor is a goal we can all aspire to.

Do You Have Adrenal Fatigue?

Wed, 07 Oct 2009 16:03:00 +0000

Are you running on empty? Calories, that is...

Many people push themselves to accomplish way more in a day than they ever can. Their TO DO list is endless, and yet there is an urgency to get it all done - no matter what. To help get through the day you might have one more cup of coffee, one more diet soda, one more sweet snack "just this once."

If that sounds familiar, then you may be setting yourself up for adrenal fatigue syndrome.

Here are some symptoms of adrenal fatigue:
1. Hitting the 'snooze' alarm repeatedly before dragging yourself out of bed.
2. Needing to lie down for a nap around 3:00-4:00pm.
3. Catching a 'second wind' around 11:00pm.
4. Finding yourself suffering from every cold or flu bug around, particularly as a teacher or parent of a young child.

Adrenal glands sit atop your kidneys. They are very small glands with a very big job. They produce many hormones, including adrenaline, epinephrine and cortisol.

We live in very stressful times. Our lives sometimes seem like a soap opera, although we can't change the channel or hit the off button on the remote. Our adrenals respond to constant stress by releasing more and more hormones, until we overwork them and they start to rebel through exhaustion.

What can we do?

Here are just a few, simple steps to take to help relieve this all-to-common occurance of adrenal fatigue and exhaustion:
1. Take your Vitamin C - make sure it has bioflavinoids. Many people take just ascorbic acid and that's not the best kind. The bioflavinoids help the Vitamin C function better in the body.
2. Eat regularly. If you skip breakfast as a routine, knock it off! Have a balance of protein, fat and carbs with each meal. If you didn't get the memo that eggs are okay to eat, you read it here. Have an egg, a slice of whole grain toast or a small bowl of oatmeal, and a small piece of fruit for breakfast. Skip the 10:00 coffee break and eat a handful of nuts. Same in the afternoon. Caffeine in coffee, tea, chocolate and sodas wreaks havoc on your adrenals. Drink some water instead.
3. Get your ZZZs. Sleep refreshes your body like nothing else can. Try to get 7-8 hours of sleep a night. If you go long periods of time without restful sleep, you will become more susceptible to illness. Your immune system will suffer. This causes stress, which overtaxes your adrenals.

Of course, this is an over-simplification of how to deal with adrenal fatigue. It's a good start and for more information I suggest the book ADRENAL FATIGUE: the 21st Century Stress Syndrome by James L. Wilson, N.D.,D.C.,Ph.D

Pre-diabetic Syndrome is Scary

Wed, 16 Sep 2009 21:36:00 +0000

Maybe you know someone who has recently been diagnosed as being pre-diabetic. Often that is the last warning they'll have before their next visit to the doctor reveals full-blown adult-onset diabetes, usually called Type II diabetes. The good news is both conditions are often reversable through diet and life-style changes.

One of the misconceptions linked to Type II diabetes is that eating 'natural' foods is okay. I have to say that eating natural foods overall is great! It's way better than processed foods in any case. But the truth is that if you have a tendency to be insulin resistant, another term for having a pre-diabetic condition, or if you have diabetes, even some natural foods should be eliminated.

What are those foods? Over eating fruits, grains and starchy vegetables are examples. Most people with insulin resistance should limit fruit to 2 per day. Instead, eat more fresh vegetables, especially greens. Many people think if they eat whole grains, they can reduce their dependence on insulin. It's just not the case. Starchy foods like whole grains and potatoes are converted very swiftly to sugar and then the job of insulin is to clear the excess sugar from the blood by getting it into the cells.

When our bodies are exposed over and over to surges in insulin due to eating too many refined carbs or even whole-grain carbs, we become resistant to insulin. I often make the analogy of Chicken Little running around saying, "The sky is falling! The sky is falling!" This is particularly true if you drink or eat foods sweetened artificially. After awhile the body realizes that just because there is a sweet taste it doesn't mean there will be calories following. The cells are bombarded by insulin because the brain signals the pancreas to release insulin when there is an expectation of calories. The cells become resistant to insulin's message. The sugar stays in the blood, and problems follow.

My suggestion is to eat less starch BY FAR than usually recommended. This could be no starch in some cases. Instead, try eating more crunchy veggies and greens. Eat more wholesome fats, such as olive oil and coconut oil. Drink more water and less sweetened beverages, especially sodas. Have adquate protein, but not too much.

Hopefully, if you or someone you know is in need of more help coping with diabetes or insulin resistance, you'll contact me 541-953-8715.

Can You Live Longer on Less Food?

Wed, 12 Aug 2009 15:03:00 +0000

I'm continuing a theme from last time - eating for longevity.

Recently, I've been reviewing material for a class I'm teaching next week on this topic. A common thread that keeps appearing in the literature is CRON - calorie restricted optimum nutrition.

First scientists noted that rats fed a nutrient dense diet with about many fewer calories than their counterparts lived longer - 30% to 20% longer. This research has been going on for about 70 years.

The population that is often sited as examples of how a calorie restricted diet can extend life is that of Okinowans. These people are said to eat a diet mostly of green and/or yellow vegetables with some legumes and little meat, eggs or dairy. Fish is also a minimal part of the diet.

However, I checked to see the records of those whose long lives were verified. I used Wikipedia and found that many people living to a very advanced age, exceeding 100 years live outside of Japan and actually lived or still live in the United States.

If you want to live a longer, healthier life, with more vitality, mental alertness and less debilitating disease and pain, what are your best choices? Scientists are now looking at a variety of theories, including CRON and hormesis, and the genetics of longevity.

Hormesis is interesting because it looks at the affects of low intensity stressors on the mitochondria of cells. Mitocondria are often referred to as the powerhouse of the cell. This is where energy in the form of ATP is formed from nutrients and other building blocks. The response to low level stressors can be a revving up of the repair aspects of the cell. This translates into a better health picture overall. It also means that a little stress is better than no stress and a lot of stress is not good at all.

How can we put this to work in real life? When it comes to eating, leaving out refined foods, which can be big stressors for many people, is best. An example of a food stressor for some is gluten. For others it's dairy. Sugar is probably the best example of a universal stressor. Another stressor, but at very low levels with a positive result is curcumin from turmeric.

Another factor in longevity appears to be low levels of insulin. Avoiding refined foods that contain sugar will help keep insulin levels low. So will avoiding refined grain products: pasta, crackers, dry cereals, and most breads.

Most interesting to me was the idea of intermittent fasting. This is something that many cultures have practiced. Fasting can be every-other-day, or it often may involve one day of fasting a week, or a week of fasting a year. Sometimes it is a weekend per month of a simple water fast. The benefits seem to be lower serum glucose and insulin along with improved mental function.

Before undertaking a fast it is best to have any tendency toward hypoglycemia under control. Check with me or your health care practitioner for information on controlling hypoglycemia.