The Health Influencer

C9 Power Core Compression Racer Back Sports Bra Review

2016-06-03T09:31:00.000-07:00

Okay....sorry to all the guys out there but this post is aimed at my all of my women readers today. Its time to talk sports bras ladies. It can be a hard task to find a good one. One that offers support, doesn't suffocate you and even looks cute can be near impossible to find. Being that I work in the health and fitness field I am constantly on the look out for a really good sports bra not only for myself but also for clients. The C9 Power Core Compression Racer Back Sports Bra by Champion is a winner!

From Drab to Fab - 10 Fun Ways to Burn 100 Calories

2016-06-03T09:29:00.001-07:00

Have you ever stopped to wonder just how many different ways you can burn 100 calories? If you are anything like me, then we are always on the hunt for a few fun creative ways to get in a little extra calorie burn throughout the day. Today I am teaming up with CHOBANI to share their fun and easy ways to burn 100 calories. Some of them you may already be doing but a few of them could become new favorites. A couple of my favorite ways to stay active throughout the day when I can't get in my normal gym workout routine is to go for a walk around my neighborhood or play frisbee disc golf. When the weather is nice and warm outside I love walking the beach and taking in the fresh air. Getting in some activity throughout the day doesn't have to be drab and boring but it is essential to maintaining a happy healthy lifestyle. Listed below are a few creative ways to get in an easy 100 calorie burn and have fun while you are at it:

Finding the right snack to fuel up on after getting in all these fun activities is extremely important. You want the snack to be filling without being loaded with tons of junk and fat. After all a healthy balanced body is based on the 80/20 rule.......80% diet and what you fuel your body with and 20% exercise and staying active. Greek yogurt is a perfect option to fuel your body up right. Not only is it filling but it is loaded with lots of healthy proteins and nutrients and is low in fat. One of my new favorite go-to snacks to have after an active afternoon is the new CHOBANI SIMPLY 100 Crunch. Packed full of awesome goodness and only 100 calories each, this greek yogurt is a refreshing choice to grab when you need a snack. With combinations like Blueberry Cookie Crumble and Strawberry Chocolate Truffle how can you go wrong? If you head over to the CHOBANI website thelightthatsright.com you can download a coupon for $1.00 off of your purchase. It couldn't be simpler to print off a coupon and head to the store to try some of this great greek yogurt. I have discovered that the Strawberry Chocolate Truffle is my new favorite followed by the Mango Cone Crisp. It has a very nice flavor and I LOVE having the extra crunch in my yogurt. I can eat this and enjoy without feeling any sort of guilt. If you are into making smoothies the CHOBANI website also has a few delicious looking smoothie recipes to try out. While I haven't made the smoothie recipes yet, they look delicious and I am planning on making a few of them up very soon!

What are some of your favorite ways to stay active throughout the day? Has bouncing on your kids trampoline become your new favorite thing to do when no one is looking? Besides going to the gym and working out what are some of your favorite ways to stay active throughout the day? Share them in the comment section below and be sure to grab the coupon on the CHOBANI site and try out the new CHOBANI Simply 100 Crunch. It really is a great way to fuel up and not have to worry about any negative consequences.

The Importance of Putting "You" Back In Your Diet

2015-06-04T09:47:00.000-07:00

On any given day and at any given time we are inundated with conflicting health and diet information. Each side touting the why's and how's of why their plan is superior to all others. Is Paleo the king? Is Vegan really the end all be all? Are vegetarians the middle ground? There is so much conflicting information and so many different points of view that it can be rather difficult in finding the right path for ourselves. The truth is, not one single plan will be right for all people. Some people will flourish on an all raw fruit and vegetable diet, while others will dwindle and have little success with that plan. Other people may do extremely well with the Paleo diet and see wonderful success while others will hit a wall and not attain the goals they were hoping for. The problem isn't lack of effort or that the plan or diet itself is wrong but rather that we are all so uniquely wired in DNA and gene structures that diets need to be tweaked and modified for our own unique needs.

Quick and Easy Lunch Idea - Spicy Chickpeas with Lemon Water

2015-05-26T10:30:00.000-07:00

I am always on the look out for fabulous quick and easy lunch menu ideas. The easier the better. I am always bustling around and trying to get so much done during my day that I don't want to take a whole lot of time to prepare lunch. That is one of the reasons why I love this Spicy Chickpea recipe so much. From start to finish the recipe takes about 6 minutes and the result is so yummy! It will please your taste buds and leave you feeling satisfied and full. Give it a try and let me know what you think! Don't be afraid to experiment with different variations of spices too. This recipe can handle a multitude of different flavor combinations and can also be made ahead of time if needed.

How to Stay Motivated for Weight Loss When Everyone Around You Is Sabotaging Your Efforts

2015-05-19T09:40:00.000-07:00

Losing weight at times can seem like an uphill battle and extremely hard. Trying to lose weight while hanging out with people that aren't very supportive, even harder. As you begin to try and change your bad habits to good, not everyone around you is going to be ready to commit. It is a problem many people face during a weight loss journey and one that must be overcome to reach success. The situation can become even more complex when the people we love the most (significant others) aren't on the support train. It seems like saboteurs are lurking everywhere but it doesn't have to be that way. With a little bit of planning and standing firm in your mission you can reach success without sacrificing the relationships you have in your life and still manage to keep sane.

Consistent Sleep Patterns and Good Health - How the Two are Related

2015-05-13T11:17:00.000-07:00

Sleep. We all need it. Some of us are a little more serious than others about getting enough sleep, but we all know that we need good rest in order to function properly. The role that sleep has in maintaining optimal health is rather large but is often overlooked. It should be one of the first things we turn to when things start to get out of whack but is often one of the last areas we examine when it comes to our health. Getting enough sleep in our daily routine should be right up there with consuming enough water. Sleep plays an extremely important role in maintaining good health and the two are closely intermingled and should be implemented in a consistent manor.

How to Create a Workout Schedule

2015-05-06T09:46:00.001-07:00

One of the many keys to success to obtaining a happy healthy lifestyle is learning how to incorporate exercise into your everyday life. Sounds easy enough. But the truth is, this is where many people get confused, frustrated and lost. How much exercise is enough? What types of exercise should I incorporate? The list of questions can be endless. It can even make the task of working out seem overwhelming. It doesn't have to be. With a few good plans, a course of action and knowing how much time you realistically have available each day, working out can be easily incorporated without all of the frustration.

3 Mindless Eating Habits You Need To Ditch Now to Reach Your Weight Loss Goals

2015-04-28T09:18:00.000-07:00

Mindless eating habits. Admit it, at some point and time we have all dealt with or are in the process of dealing with mindless eating habits. Whether it be, late night snacking, convenience of vending machine junk food temptations, or just mindless nibbling throughout the day, it happens to the best of us. We start the day off with the best intentions and as soon as the first craving comes we are rounding third into junk food mania. These little trips to mania land soon end up messing with our health and fitness goals and suddenly the scale is moving up instead of down. Here are three mindless eating habits to ditch now to get back on track and how to cope with them.

Springtime Spinach Salad with Poppy Seed Dressing - Delicious!

2015-04-27T09:09:00.000-07:00

As the local farmers market scene gets ready for another bountiful year, it is time to start getting creative and using that bounty in unique and wonderful ways. This Springtime Spinach Salad with Poppy Seed Dressing is sure to be a hit with its blend of flavors and textures, and will leave your family and friends begging for more. A true spring and summer treat this salad delivers in a big way.

3 Tips to Help You Stop Self-Sabotaging Your Weight Loss

2015-04-20T10:50:00.002-07:00

Sabotage! Sabotage! Sabotage! Weight loss journeys can be filled with self-sabotaging behaviors and habits and it is up to us to stare those habits down and get rid of them once and for all. Self-sabotage can break a great start to your weight loss journey and listed below are a few common self-sabotaging habits and what can be done about them.

What Every Parent Should Know About Nutrition

2015-04-14T10:39:00.000-07:00

Raising happy healthy children is at the top of any parent’s priority list. To be able to provide for our children and give them the best start they can possibly have is extremely important. In a day where childhood obesity and diabetes rates are skyrocketing, it is vital to not only know about proper nutrition for our children but to also teach them by modeling it ourselves. With so much mixed information available about nutrition it is hard to know where to start and what foods to be introducing. Children’s nutritional needs can vary greatly from our own and it is important as parents to understand what those differences are and how to address them.

Spring Has Sprung! Top 5 Farmers Market Springtime Vegetables

2015-04-07T10:24:00.000-07:00

In my area the farmers markets are just getting ready to open up which means the abundant spring harvest is in full swing and promises not to disappoint the taste buds. Spring is one of my favorite times of the year for many reasons. A more obvious reason is of course that it stops snowing and the temperatures start rising but the other reason is the promise of renewal. The earth starts to show signs of renewal through the spring plants and blooms which lay seeds of hope for a nice warm summer. The changing season not only means warmer weather but it also means fresh fruits and vegetables in plentiful supply. Here are my top 5 springtime vegetables that I look forward to every spring to eat up and enjoy to my hearts content.

Top 5 Healthy Foods You Should Be Eating Right Now

2015-04-03T10:05:00.000-07:00

Nourishing our bodies and keeping them happy and healthy is a daily quest. Take a little bit of the mystery out of that quest by incorporating these 5 healthy foods into your diet and reap the benefits and rewards. Caution: Side effects from eating these foods can include feeling good and looking great,

#1. Dark Chocolate:

This one is very near and dear to my heart. I love chocolate and don't know too many people that don't enjoy a good piece of chocolate now and than. Rich in flavonoids which are antioxidants shown to reduce the "bad" LDL cholesterol levels, chocolate, when consumed in moderation can have some wonderful health benefits. A dark chocolate bar contains about 53.5 milligrams of flavonoids.

The Art of Procrastinating

2015-03-23T13:25:00.000-07:00

It's another typical Monday. The kids don't want to get up for school, I don't want to get out of bed. This cycle begins another exciting week. It was a good weekend, and it came to an end all to soon and now Monday is upon us. I kind of like Mondays these days. It has become a day to catch up on all the stuff that I put off and procrastinated on over the weekend. The laundry that I just didn't get to, gets done. The phone calls that I meant to make, get made and so on. Truth is, at some point we all procrastinate and put things off and to an extent we make it work out in the end but one area that we obsess over and love to procrastinate the most on is our health. We would rather spring clean the entire house, rotate the car tires and give the dog a bath before focusing on our health. The question is, Why? Why would we want to do everything else but focus on our health? Because, focusing on health can be a scary proposition. We feel safer and some how more secure by avoiding the subject altogether.

Delicious Healthy Granola Bars

2015-03-19T10:53:00.001-07:00

We all need a little snack once in a while to indulge our sweet tooth and these granola bars deliver. I have tried out several different recipes in the past and have to say I think this one is by far the best one I have had. Chewy and moist and full of flavor, these granola bars make eating healthy a breeze. Try out his recipe and let me know what you think. Super easy to make and super easy to enjoy!

Healthy Granola Bars

2 cups pitted dates

1/2 cup honey or maple syrup

1/2 cup almond butter or peanut butter

1 cup roasted almonds, chopped

3 cups rolled oats

1/2 dried cranberries

1/2 cacao nibs

Directions:

1. Process dates in a food processor until only small bits remain and it has started to form into a ball.

2. In a large bowl, combine the dates with the almonds and oats. Mix together with hands to combine and break apart dates. Set aside.

3. Warm honey or maple syrup and almond butter or peanut butter in a small sauce pan over low heat until nice and smooth. Stir and pour over oat mixture and mix thoroughly.

4. Transfer mixture to a 8x11 baking dish lined with plastic wrap or parchment paper. Press mixture down firmly into pan until it is evenly distributed. Cover with plastic wrap and place pan in the freezer for 20 minutes.

5. Remove bars from freezer and from pan and chop into 20 even bars. Store granola bars in an airtight container and keep in the fridge. Enjoy!

Do you have a favorite healthy snack? Share in the comments and let us know what it is.

Keeping It Real

2015-03-12T10:12:00.002-07:00

We all fall short sometimes. We set a goal, have every intention of hitting that goal, and BAM!! Life throws a curve ball right down the inside line and messes everything up. We didn't mean to let the goal slip away but inevitably it disappears into the the sea of unfinished business. This in turn gets us down and feeling discouraged, hopeless and even helpless. All that hard work for nothing! We toss our hands up, throw in the towel and walk away.

In the past, I have been guilty of reacting this way when life has thrown me those darn little curve balls. In fact, I wasted a lot of time feeling hopeless and helpless. I would allow myself to think that all was lost because things didn't go according to plan. I was allowing circumstances to take control over the direction of my life rather than pave my own path. I was perfectly content with blaming the situation rather than fixing the problem. It was an endless cycle in which there was never going to be any change unless I made the changes myself. Sound familiar?

I remember waking up one morning and just realising with such clarity that I definitely wasn't leading the life I wanted to live. More importantly, I realised it was time to stop making excuses. If I wanted something in my life, I needed to pave the way to get it. Even if that meant failing a 1,000 times, or as I like to think of it now, learning 1,000 different ways NOT to do something, I needed to pave the way. That didn't mean I had to do everything alone. In fact, it meant just the opposite. It meant if I didn't know how to do something I needed to surround myself with people and influences that did. It meant that I needed to put all my efforts into getting educated and to learn from those who had already succeeded at what I was trying to accomplish. It meant I needed to figure out a way to make things happen. At times that felt like an overwhelming daunting task and in fact if I tried to do this all by myself it was. But by strategically aligning myself with key people that I could learn from and bounce questions off of, I was able to take any situation, break it down into smaller steps and actually achieve my goals and learn from it. It was amazing how much my life started actually becoming my life again when I started keeping it real with myself and not allowing circumstances to rule my world. It changed everything! I exercised more, got healthy, had better confidence, spoke up for myself, started pursuing my dream job and much more. It was amazing and more importantly opened my eyes to my true calling in life and opened up doors to make that happen.

This of course did not happen overnight and at times was difficult. But I no longer dreaded setting goals for myself and no longer feared failure. By no longer letting fear control me or allowing myself to stay trapped by circumstances, I finally set myself free and started realising my true potential. It was a gift I gave myself and I am so thankful for it. Living this way, I feel there is no limit to what I can achieve and no limit to what I can help other achieve as well. That is the real prize for me. Keeping it real for myself and helping others keep it real too! It is what makes me truly happy.

Do you struggle with keeping it real? What steps do you take in achieving your goals? Are you still stuck? Need help? Leave a comment and share what you have learned or would like to learn about keeping it real with yourself.

Caramel Coloring in Soda Poses Serious Cancer Risks

2015-03-09T10:40:00.000-07:00

In a recent study by researchers at the Johns Hopkins Center for a Livable Future they have found compelling evidence that the caramel coloring found in many of our favorite carbonated beverages can raise the risk of cancer. Not that I ever thought of soda pop as a health beverage, but growing up as a kid and even now, occasionally I will down one of those bubbly ice cold drinks. I don't drink it on a regular basis and would certainly not consider it a mainstay in my diet, but after finding out this latest bit of information I may just pass it all up from now on.

Here is an excerpt from an article from ActiveBeat outlining the findings of what researchers are discovering:

Researchers at Johns Hopkins Center for a Livable Future believe many soda drinkers are being exposed to 4-methylimidazole (4-MEI), which is formed during the production of caramel coloring.

Keeve Nachman, the study’s senior author, says it’s time consumers became aware of the threat. “Soft drink consumers are being exposed to an avoidable and unnecessary cancer risk from an ingredient that is being added to these beverages simply for aesthetic purposes,” Nachman says. “This unnecessary exposure poses a threat to public health and raises questions about the continued use of caramel coloring in soda.”

As if we need any more cancer risks in our lives. In an age and time where all forms of cancers and diseases seem to be on the rise why would we want to add another thing to what may be causing the problem? If this food coloring is only present for aesthetic purposes, why not just remove it and be rid of the risk? It's a great question and one that is being asked by Consumer Reports, who is leading the charge in pressuring the Food and Drug Administration (FDA) to set limits on the use of the caramel coloring. But is that enough? Why not just ban it all together? Would it really be so bad if soda pop wasn't a brown caramel color?

Consumers of these beverages have come to expect that their Coke, Pepsi, Dr. Pepper, Root Beer and any other cola type beverage to be a brownish caramel color. If the color suddenly changes, would that change the customers perception of the product? Possibly. But I truly believe it is only fair that the public not only be made aware of the risks but also have a chance to decide for themselves if they wish to continue drinking the product. The same thing could be said about a lot of the products that are on the supermarket shelves and even in the produce isles. It is only after the public is made aware and educated on a subject that true change can occur. It is when we vote with our dollars and how and what we spend our money on that companies and even government agencies have to eventually stop and take notice. In the meantime, you and I as a consumer need to decide, Is it worth the risk?

Is it worth the risk? Leave a comment and tell me what you think.

What is Holding You Back From Living Your Best Life?

2015-03-05T11:46:00.000-08:00

As a health and wellness coach I often instruct clients to take a real hard look at their life and ask the tough question of; What is holding you back from living your best life? The answers I get back are extremely varied, personal, and heartfelt. Answers can range from a persons weight, to a destructive relationship, or not trusting themselves. It can be a real tough question to face, especially when the person is not ready to make the shift into positive action. But little do they know, that by simply identifying the answer to the question, this is in fact a step in the right direction. By reflecting upon the life we are currently living and allowing ourselves to actually identify areas we are extremely happy with and unhappy with helps to bring about healthy change. It is when we stop trying to engage with our own lives that the slope can get slippery and things can get seriously out of whack.

As adults, we seem to have conditioned ourselves to serve everyone else's needs first and neglect our own. It some how gets ingrained into our intellect that to take time for ourselves is either selfish, inappropriate or something we will get to later. That cycle will always continue until we make a conscious effort to change. But how can you make peace with where you are at right now and work on making improvements to where you want to get to? The first step is to simply answer the above question honestly. By answering the question openly and honestly you will be able to target the areas that need work in your life. Once you have identified an area that needs work, you now need to figure out how to make that area in your life serve you better and come up with a solid action plan that is both realistic and attainable. Working at this in small steps and making incremental changes can have such a positive impact in your life and help bring about balance and happiness. True change can only come about when you truly want to change.

So, What is holding you back from living your best life? Are you struggling with the answers and need help? If you need help I am here to coach you and help you discover the answers to your questions. You can connect with me at: jessica@newstarhealthsolutions.com and we can discuss how my coaching program or one-on-one session can benefit you in discovering the best you, you can be!

Turkey Bacon, Black Bean and Greens Quesadillas

2015-03-02T12:39:00.000-08:00

If you are a lover of quesadillas you are going to fall in love with this recipe. Filled with one of my favorite ingredients (turkey bacon) this quesadilla packs a flavorful punch and is pretty darn good for you too! I love the simplicity of quesadillas in the fact that with just a few simple ingredients you can have an amazing dinner served up in less than 30 minutes.

Turkey Bacon, Black Beans and Greens Quesadillas

6 slices turkey bacon, cooked and chopped

1 small red onion thinly sliced and chopped

1 clove garlic, minced

5 cups (1 cup of each) mixed collard greens, kale greens, mustard greens, turnip greens

and shard greens

1/2 teaspoon freshly ground pepper

1 15-ounce can black beans drained and rinsed

8 6 inch whole-wheat tortillas

1 cup shredded pepper jack cheese

salsa

1. Cook turkey bacon in a large skillet until crisp. Reduce heat to medium, add onion and garlic and cook stirring until softened, about 2 minutes. Add greens and pepper; cook, stirring, until greens are wilted. Add black beans and coarsely mash and stir to combine.

2. Place 4 tortillas on work surface. Spread evenly over tortilla, 1/3 of a cup filling and 3 tablespoons cheese. Place the remaining 4 tortillas on top of prepared tortillas and press gently.

3. Wipe out skillet and and return to medium heat. Add one quesadilla at a time, turning once, until golden brown on both sides, about 2 to 4 minutes. Transfer to plate prepared with some salsa and enjoy!

This recipe has been a pretty big hit in my house with even my picky eaters coming back for more. You can also serve these with some sour cream if you wish. They are super easy to make and pretty easy on the pocketbook as well coming in at under $2 dollars per serving. I hope you try this recipe out and enjoy it as much as I have!

What are some of your favorite quick and easy recipes to make during the week?

The Shift: How I Finally Lost Weight and Discovered a Happier Life - Book Review

2015-02-24T11:29:00.001-08:00

The Shift: How I Finally Lost Weight and Discovered a Happier Life

Written by: Tory Johnson (Good Morning America Contributor)

I just finished this book a couple of days ago and all I can say is WOW! This book resonates not only with me on a personal level but also with just about every client I have ever had that has come to me wanting to lose weight. The whole book has a profound yet very simple message; Losing weight is a tough commitment but with the right mindset and being ready to face the problem head on anything is possible. It is called "The Shift". Tory Johnson takes the reader along for a ride during her "shift" in a very straight forward no nonsense manner during her weight loss journey. If there is one resounding piece of advice that I heard over and over in this book is that any person that desires to make a change in their life, whether it be losing weight, change of career, relationships...whatever the goal, the person must be READY to let go of all the stuff that has been enabling them to stay right where they are. In Tory's case that meant totally starting over from scratch in holding herself accountable for every single thing that she chose to put in her mouth to eat and nourish her. The payoff in this case was not only a triumphant weight loss but also of a woman regaining her confidence and rediscovering just how strong and amazing she really is. The journey was not easy and at times Tory relays that it was painfully slow and sometimes ALMOST unbearable. But she kept going and never gave up. If she fell, she just simply got up and started over at day one again.

I loved the bare honesty of this book. I didn't sense while reading it that Tory left any part of the journey out including some pretty personal and intimate details of her family and marriage life. It is a very easy, insightful read that was hard to put down. I like the fact that as Tory started her journey she knew she had to be completely honest with herself about what she knew she could handle and what she would be willing to do. She took a very disciplined approach to her eating habits because she knew that would bring her the results that she desired. I LOVE that. I love the fact that she accepted that not every diet works for everyone the same way especially after trying so many of them out. Deep inside she knew what she needed to do and trusted her instincts enough to guide her along the way. That is a very powerful and empowering moment in anyones journey and is of course no exception in Tory's case. I would recommend this book to anyone getting ready to make a "shift" change of their own not so they can copy what Tory did but to show how looking deep within yourself and trusting your instincts and taking action to make positive steps for the desired change can make life long lasting changes and ultimately lead to a happier healthier life. This was a great inspiring book and I hope you will enjoy it just as much as I have.

If you would like to get your own copy of this amazing book here is a link to purchase your own copy:

Fabulous Black Bean and Northern Bean Turkey Chili - Healthy and Delicious

2015-02-17T10:45:00.001-08:00

As I sit here and stare at my thermometer hovering right around the 14 degree mark I am in search of something to make that will warm me up. Soups, stews and chilis are a big hit in my house. They are a great way to get a powerful pack of nutrition as well as satisfying the taste buds. Today I have decided to make one of my families favorites to help us fight off the cold bitter February weather. I can't wait until it gets done cooking so I can enjoy this wonderful concoction. Try this recipe out. It is a crowd pleaser and quite easy to make. Let me know what you think!

Black Bean and Northern Bean Turkey Chili

Ingredients:

1 tablespoon olive oil
1 onion, diced
4 cloves of garlic, minced
1 pound ground turkey
3 (15 ounce) cans black beans, undrained
1 (15 ounce) can great northern beans, undrained
1 (28 ounce) can tomato sauce
2 (14.5 ounce cans) diced tomatoes
1 bag frozen corn, thawed
2 1/2 tablespoons chili powder
1 teaspoon dried oregano
1 teaspoon dried parsley
1 teaspoon dried basil
1 teaspoon dried thyme
2 tablespoons red wine vinegar
Salt and Pepper to taste, if needed

Directions:

1. Heat oil in a large heavy dutch oven pot or heavy soup pot over medium heat; cook onion and garlic until onions are translucent. Add turkey and cook, stirring frequently until the meat is browned and cooked through. Stir in remaining ingredients and bring to a simmer. Reduce heat to low, cover and simmer an additional 60 minutes or more, until flavors are well blended. Salt and pepper to taste.

2. Serve and Enjoy.

30-Day Squat Circuit Challenge

2015-02-16T17:49:00.000-08:00

During the winter months I am always looking for fun and new ways to change up the same old workout routine. I stumbled across this 30-day Squat Circuit challenge on PopSugar and thought it would be a great challenge to pass along to my fabulous readers! Tried and true this workout will help you build up endurance and build muscle. Give it a try. This workout definitely helps give your backside a workout and can certainly enhance your present workout. Let me know how it works for you!

Happy Valentines Day!

2015-02-14T13:11:00.000-08:00

It's the day of love. If you have ever wondered about the history of Valentines Day and how it became what it is today...Click on the video link below to find out. The history of this romantic day may just surprise you! Happy Valentines Day!

The History of Valentines Day

Sugar - Drug or Condiment?

2015-02-11T10:41:00.002-08:00

Sugar. Oh how we have a love affair with this sweet substance. From a very early age we begin to crave sugar. We love the taste, we love how it temporarily makes us feel and we certainly love anything mixed with this sweetening substance. Some would argue that sugar is just as addictive as any drug or alcoholic substance and there seems to be scientific proof to back this claim up. So, is sugar a condiment or an addictive substance?

I believe the answer is "yes" to both. Yes sugar is a wonderful condiment used to sweeten up our coffee and tea and nearly everything else we can think of. But it should be used sparingly. Too much of this sugary goodness and it can lead to all sorts of problems. If you look closely at the food labels of many of the products available in the supermarkets today you will most definitely find sugar as a main ingredient. It is everywhere and is in just about everything. It is no wonder that diabetes and obesity are prevalent to epidemic proportions in our society. Our bodies simply can't handle the sugar load we are putting into it and it gets stored as fat cells until the body needs more glucose. Too much of this sugary goodness, and it can lead to weight gain, insulin resistance and the end result of diabetes.

Sugar also has the amazing ability to cause opiate and dopamine activity in the reward centers of the brain much like other drugs of abuse like cocaine, heroin and alcohol. So, "yes", sugar can also be labeled loosely as a drug. Or maybe not so loosely. Sugar is very addictive. As the body consumes massive amounts of sugar it starts to crave more. Sugar also has the ability to shut off the leptin response in the brain. Essentially this means the brain doesn't see all the fat stored in the body and thinks that it is starving. It triggers a response that you need to eat even when you don't need to. This in turn causes you to consume more and more, leading to weight gain and other health issues. For certain individuals this type of brain response can lead to a full blown addiction. These individuals get extremely strong cravings for sugar and are unable to quit or reduce their consumption despite the negative health consequences.

So, what should one do in the face of the great sugar dilemma? The best thing you can do is really watch your sugar intake and make sure to read ALL of your food labels. Even in foods you wouldn't think of or suspect sugar can be loaded in there. If you think you are struggling with a sugar addiction and can't seem to beat it don't be afraid to talk with someone about it. As a certified health coach I see clients on a regular basis that need help getting past their sugar addictions. It is not an easy thing to tackle and you should never feel like you have to do it alone. Best rule of thumb - all things in moderation, and in sugars case - all things in minimum moderation.

What do you think? Is sugar a harmless condiment or an addictive substance? Leave a comment and let me know your take on sugar.

The Health Benefits of Apples

2015-02-07T11:43:00.000-08:00

I think we have all heard the old adage of "An apple a day, helps keep the doctor away", and in many ways this can be true of this wonderful sweet fruit. Apples have been around, well since the beginning and pack a powerful nutritional punch and have many other surprising health benefits. Packing a good amount of soluble fiber into every apple (about 4 grams for a medium sized apple) and at only 95 calories for a medium sized apple they are a good choice for a healthy snack. Listed below are a few surprising health benefits of this amazing fruit:

Good source of Vitamin C - While it isn't the leader in vitamin C intake it still packs in about 14% of your daily vitamin C needs. That can add up to a nice boost to your immune system as vitamin C is an essential ingredient in having a health immune system.
Weight Loss - Apples contain about 4 grams of soluble fiber which helps fill you up and keep you full for longer and at only 95 calories per serving they can also help you lose weight. This makes apples a great choice for a healthy balanced diet if you are trying to lose weight.
Increase Exercise Endurance - Eating an apple before you work out could help boost your overall exercise endurance. Apples have an antioxidant called quercetin in them which helps the body distribute oxygen to the body and lungs more effectively which aids in your bodies ability for higher endurance.
Protect Against Metabolic Syndrome - Studies have shown that people who eat apples may be less likely to suffer from Metabolic Syndrome, a cluster of symptoms linked to heart disease and diabetes. Joyce Hendley reported in Eating Well magazine that research showed that people who had eaten apples in any form over the past day were 27 percent less likely to have symptoms of metabolic syndrome than those who didn't. The apple eaters also had lower levels of C-reactive protein, a marker of inflammation whose presence in the blood suggests an increased risk for heart disease and diabetes.

As you can see, apples have plenty of health benefits and should definitely be a mainstay in your overall healthy diet plan. With so many different varieties to choose from, apples won't be a boring choice either. So, the next time you are in search of a snack that not only tastes good but is also good for your health too, look no further than the amazing apple.