Healthy Eating Basics

Hola, mi amigos!

It's a lovely, sunny day, and I got a nice dose of sunshine on my lunch break! That always helps my mood!

Over the Mother's Day weekend, I got into a discussion with my dad about the confusing, conflicting, and chaotic world of nutrition. With one study contradicting another, a new recommendation switching an old one, and every "Expert" under the sun coming out with their own version of the "perfect" diet - you know, that one that will FINALLY work for you, and will solve all of your problems? ... it gets to be a very frustrating nutritional road to navigate!

I just wanted to throw out a few quick suggestions, though I would never claim to be the end-all-be-all-expert. They are my thoughts, and what I've seen to be true over my 10 years studying nutrition.

The biggest tip on picking a the correct eating/activity lifestyle:

DO WHAT WORKS FOR YOU!

What feels good, what fits your schedule, what are you going to stick to? If you don't like your food choices, you're not gaining energy, or you're stressing more about what to eat for dinner than anything else, it's not healthy! The best intentioned "perfect" diet will be no good if you're harming yourself with stress and anxiety!

Ok ok, that's vague - how do you pick WHAT will work for you?

To quote dietitian Marion Nestle: “The basic principles of good diets are so simple that I can summarize them in just ten words: eat less, move more, eat lots of fruits and vegetables. For additional clarification, a five-word modifier helps: Go easy on the junk food.”

And author Michael Pollan shrinks it down even further to his 7 word mantra: “Eat food. Not too much. Mostly plants” then clarifies real “food” as items closer to what they look like in nature, as opposed to things that have been processed, which he calls "Edible Food-Like Stuff" (or something similar.)

So if you get nothing else from this blog, let those two quotes give you some guiding light for how to take steps towards living a healthy lifestyle!

Good luck, and I'll see you back here soon! :)

~Katie

HAPPY NATURAL NEW YEAR!!

It's time for a fresh new start! (pic)

HAPPY NEW YEAR!!!


Welcome to 2011, my friends!! And what a wild ride 2010 has been! (And my New Years Eve was spent, among other things, making sock puppets... but that's it's own story! Haha!)

ADDN is now 1 year old (awww, happy birthday, little blog!) It was a great chance for me to work on some of my new years goals last year - to be healthier, to get back into writing, and to get more research done on food and nutrition. (Though, admittedly, I did slack more as the year progressed and work got busier.)

But what did 2010 have for you? What good things did you do that you want to build on? (Isn't that a more positive spin on the whole "I've been bad, and NOW I'll be good for the new year"?) Hopefully we've all made strides towards growth of one kind or another. Taken time to learn ourselves, to focus our lives, and hopefully love ourselves and those around us.

I know I have many non-food related goals for this upcoming year, but in the spirit of this blog, we'll still be sticking with natural health related topics, and aiming for a more natural, plant-based diet.

Rev those engines, it's time to GO! (pic)

So what's your reason for wanting to continue a wild ride on the health roller-coaster?

To age gracefully: be healthy enough to stick around for grandchildren, decrease risk of any numerous diseases or painful conditions, maybe even turn gray hairs back to their natural color?? (More about that in a future post!)

To be healthier now: to not be huffing and puffing after a simple flight of stairs? (Hey! I used to have that problem!), run a 5K, fit into a new pair of pants, have more mental and physical energy?

To help take care of the earth: promote agricultural animal care, support local farmers, cut out processed poisons, cut down on your pesticide intake, fight for a cause you believe in?)

To have more self confidence: improve the health of your hair and skin, drop some burdensome fat, smooth cellulite, be able to say "I DID IT!"?


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And what are the things that make that difficult to stick to your goal? Time? Convenience? Taste? Not knowing how to make new recipes? Lack of family support? Share your struggles - here or wherever you can! You have my constant support! (And understanding - In this fast-paced, Food Toxic society, it can be difficult to make the effort to change your eating and exercise habits. BUT IT'S WORTH IT!!)


What direction are your first steps taking you?

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Make a plan:
What do you want and by when?
What are the first three steps you can take on your journey?
What are the three biggest barriers to you meeting your goal?
What can you do to overcome those hurdles?
And if you trip, what are three ways to pull yourself back up quickly without getting completely trounced before so?

Think about it, write it down - maybe it's a s simple "First Step" goal such as walking daily, adding a green smoothie to your morning ritual; or more general (to be tweaked later) such as losing weight, running a 5K, deepening your self understanding - and share it! With us or whomever you are comfortable. Sharing your goals makes them more real to you (instead of a passing thought to be tossed aside at the first cookie!) PLUS, hopefully you'll start to gain support from your friends, and maybe someone who can help pull you up when you fall!

What future do you hold?

Make it happen! (pic)

And well, hey, if you're indecisive about a resolution, jump over to
http://moninavelarde.com/newyears/ and have fun playing with their pre-made resolutions ;-)

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Blessed renewals, and joyous journeys!

Sending love and prayers to everyone reading this :)

~Katie


P.S: all pics have a "pic" link to the original site where I found them

Cancer Risks

Hi guys!  I do want to share more about the amazing time I had in Michigan, but while I'm dealing with getting photos organized for that, I thought I'd toss out this gem: "Cancer risk can be cut with good habits such as exercise and healthful eating."

Big news, eh?

Ok, most of us probably knew that!  We are what we eat, and what we put in to our bodies can play a huge role in our health!

But this article breaks down some specifics that I thought were interesting!  So here is a summary of some of the causes of cancer that you DO Have some control over!  (More in the article, these were just the food/activity ones!)

Obesity and physical inactivity - can compound to cause cancer of the colon, uterus, esophagus, pancreas, kidney, gallbladder, breast, and colon.  And often obesity is more a symptom of lifestyle choices - so choose activity; choose fresh; choose natural and you'll see some of that turning around!

Drinking in Excess - risk areas include mouth, esophagus, pharynx, larynx, and liver.  May even play a role in breast cancer.  Ideally, cut out all alcohol - as it taxes your liver to metabolize it!

Sugary drinks - all you pop lovers out there!!!  Drinking 2 or more cans PER WEEK has been linked to increased risk of pancreatic cancer in one study - so more research is needed.  But, pancreatic cancer is one of the deadliest forms of cancer, so why play guinea pig?!  Time to cut back on the cola!

Skip the alcohol and soda, and go for one of these! ;-)
Your liver, pancreas, skin, and everything will thank you!
(Except, maybe, your tongue will not thank you, if you're not used to the dark greens!)

Pesticides - links to various forms of cancer. 

Studies have shown high levels of pesticides can be associated with cancers of the blood and lymph systems, lip, stomach, brain, prostate, and skin.  Yikes!  Now, these studies were done on very high exposure - such as big production farmers, crop dusters, etc... but that just goes to show how dangerous those pesticides and chemicals can be!  Stick with organic as possible, especially that Dirty Dozen!

Red and processed meat - linked with colon cancer.

Processed meats can include luncheon meats, hot dogs, Bologna... avoid those meats!  They tend to be loaded with salt, and also include nitrates and nitrites that are still being researched as potential carcinogens.

Red meat is a big controversy - while many studies will agree that free-range, grass-fed red meat tends to have more nutrition, studies don't tend to separate out healthy-raised meats from factory-farmed meat when it comes to cancer risk.  So, some people would say healthy-raised meats are fine.  But for now, you may want to limit red meat anyways - or eliminate all together.  There are plenty of other sources of protein, iron, etc, if you choose to abstain.

And, I had to add this because I think it's important - even though it's not a food item:

Cellphones - linked to cancers in the face, neck, and brain.

The World Health Organization's International Agency for Research on Cancer suggests cellphone use of over 30 minutes per day can increase the risk of benign brain tumors.  Benign or not, that's a scary mutation!  So get a headset!! (And not a wire-less one, that still has to send waves to the ear piece glued to your head!)  Go for a wired headset - you may feel silly walking around with a boom microphone near your mouth, but better that than cancer, I say!  I got a little one that cost about $1.99 + shipping from Amazon.  A few bucks to decrease potential brain frazzles?  Yes, please!

And if we all get in on it, we can start a new fashion trend.  Who's with me! :)  I'd love to see photos! ;-)

~Katie

Fad Diet History

There was an interesting article in Time Magazine earlier this year that I stumbled on.  It was a brief page that shared some of the odd diets that have come and gone over the last thousand years!  (Yes!  One thousand years ago, people were still worrying about their weight!  Sort of a shame, if you ask me.)

But here are some of the crazy schemes they uncovered:

1087: William the Conqueror became too fat to ride his horse, so developed the alcohol-only diet.  Doesn't that sound like party time??  I think it'd be more fun to watch others on that diet than it would be to actually BE on that diet!

1829: Sylvester Graham starts the "Vegetarian Graham Diet" that includes his now renowned treat - the Graham Cracker!

1863: William Banting markets the first known "Low Carb" diet.  (Which has been reintroduced over history, most recently from Dr. Atkins)

1900s: Tapeworm pills are marketed.  (The worms crawl in the, the worms crawl out...)

1903: Horace "the Great Masticator" Fletcher instructed people to chew 32 times then spit the food out.  (Can you imagine those dinner parties?!)

1928: The Inuit Diet - another low carb diet that pushed meat and fats

1934: Dr. George Harrop started the "skim milk and bananas" diet (which I read made a comeback across seas last year or so...) 

1960s: The "Calories Don't Count" if you chug some vegetable oils after eating, thanks to the mind of Dr. Herman Taller.  Yuck!

1966: The "Sleeping Beauty" diet - just get sedated and you'll sleep through meal times!

1990s: various restrictive diets like Cabbage Soup Diet, Master Cleanse, etc. 

And I'm sure there have been many other diet schemes through time.  But those were the ones in the article!  I just thought it was an interesting read.  Perhaps I will be thought of as a crazy old loon some day for pushing so much fresh produce, but so be it!  I still believe it's the best way!

Happy eating, everyone!

~Katie

Viva la Veggies!

Good evening, everyone!

Sorry for not posting lately - I guess I let my "staycation" get me a little lazy! My goal to sweat every day ALMOST happened... but I let a visit from my sister give me "reason" to slack. Ah well. I know I could have gone for my jog while she rested, but it was just such a nice cozy home, and I didn't feel like leaving!

But it's back to the grind! Dave and I have been enjoying playing guinea pig on ourselves. 6 days, nothing but fruits and veggies. (Is this a long-term plan? No. It would not be something to recommend long-term, but for less than a week, we were curious!)

Day 1 started out great! Dave admitted that his system was loving the easy digestion, and that he didn't feel so "bogged down" with trying to process junk. He was a whirl-wind Mr. Mom and spent the whole day checking off tasks left and right, and getting the home all clean!

Then the end of day 1 came.... and we both crashed. Tired, and I had a splitting headache. But we just went to bed early, slept a solid 10 hours (yikes!) and began days 2 and 3.

Those days were rough (I would have posted, but we were so tired from it!) Still felt lethargic, some brain fog, and the headache only slightly diminishing. Fruit-packed smoothies helped give us some natural sugars for energy; and adding some veggies helps sustain the long term health. Saturday evening, I pulled out some veggie wraps for us. Dave's supportive comment: "when I saw those plates of nothing but veggies - no cheese, no dressing... I thought I was going to die!" A little dramatic, but that's my man! And that brave soul managed to eat two entire wraps!

Admittedly, with only lemon for seasoning, they were a little bland, but still amazing nutritional sources! So much goodness wrapped into one little bundle! And easy on the digestion!

Pure Veggie Wraps

Shredded carrots

Raw corn

Mung bean sprouts

Onions

Chives

Broccoli sprouts

Lemon Juice

Large Veggie Leaves (ie: collards, Romaine, cabbage)

Top a large leaf with items of choice, squeeze a little lemon juice if desired, roll and devour!

I enjoyed cabbage leaves just because they are so sturdy. The Romaine tended to break and leak more! But all are good and healthy!

Day 4 is bringing back some energy. Dave was actually up and awake today, and I feel great! Having fun playing with the kids at work (enjoying some old-school Michael Jackson "Thriller" with one little boy!) and finding time to let you all peek in on our craziness! :)

Dave has forbidden me to mention the "holy name of Chipotle" for the next few days. Ha! He has also had dreams of Oreo Cakes, and dwells on thoughts of hot dogs and M&Ms. Hopefully his cravings for junk will soon start to lessen - mine have! I am craving fruit! Craziness!

I hope your week is off to a wonderfully energetic beginning! See you again soon!

xoxox

~Katie

Half-Way Happy New Year!! ...Summer Style Resolutions!

Well, well, well, we are 6 months in to 2010 already (holy cow! Where did the time go!?) and how are YOUR New Years Resolutions coming?

Not like you'd planned? That's okay! Pick back up! Recommit today! We're at another turning point! The sun is shining, the weather is warming, and vacations (or staycations) are calling!

Take today to recommit to that healthy life you were all excited about on January first. Reassess your goals, reformulate a plan, get back on that bandwagon, and enjoy loving life! Quit the smoking! Lessen the drinking! Get out and walk a little! Eat some veggies! Drink some health!

If diet plays any role in your health goal, summer is an ideal time to kick it up! With all the wonderful produce that's in season, your menu can get a total make-over cool style! Cool, fresh smoothies in the morning; a big crisp salad for dinner; snack on a hunk of juicey watermelon after work; go for a long sunny walk and return home to cool off with a pitcher of water flavored with berries or orange slices... I love summer! And all the fruit it brings! In Ohio, July begins the peak produce season :) And I can't wait! Peaches and watermelon that are truly fresh are just around the corner!

Sadly, most jobs these days lock us in temperate offices. So try to get out as much as you can - take a walk at lunch or right after work before heading to your car. Get that warming, Vitamin D inducing sunshine! You will appreciate the natural crave for cool foods if you do! It's hard to want to drink an iced fruit smoothie when you're trapped in a cold office. And at home, leave your air conditioner off or don't set it so low! Let your body return to the natural shifts of the seasons. Maybe there's a reason all these cool fruits are at their best during our warm months... hmmm... ;-)

See you soon!

~Katie

President's Cancer Panel Recommendations

Happy Wednesday!

I am postponing Whole Grains 103: The Oats and instead wanted to post a link for you!

A group was pulled together to research on cancer, and potential causes. The President's Cancer Panel recently released their research compilation, and it is a doozie of a report! I have not read through the entire thing yet - it's 240 pages! But at the end, they mention some of their top recommendations to limiting your exposure to toxins and other ways of decreasing your risk for cancer.

You can find the report in its entirety here, but I just wanted to hit their bullet points - and take them for what you will. There are two sides to every argument (and we ARE looking at Politics stuff here!) ;-) , so decide for yourself what sounds and feels right, and research more in to anything that you want to know more about! :) (Or let me know, and I can rustle through some of my sources and let you know what I think!)

They begin with an introduction that states "With nearly 80,000 chemicals on the market in the United States, many of which are used by millions of Americans in their daily lives and are un- or understudied and largely unregulated, exposure to potential environmental carcinogens is widespread... While BPA has received considerable media coverage, the public remains unaware of many common environmental carcinogens such as naturally occurring radon and manufacturing and combustion by-products such as formaldehyde and benzene."

Yikes!! 80,000 checmicals!!! And minimal research!! It's so easy to feel like the way we live is the way its "always" been - we forget that all this crazy new technology, new materials, revamped and processed foods are really NEW to the human body! Yes, the body is an amazing creation, with awesome powers to heal itself... but let's not bombard our poor temples, shall we?!

I bold some of what they wrote in order to emphasize things I found to be key, and I add some of my own thoughts in parentheses! Happy reading, and take some steps to protect yourself! I would LOVE to read the entire report, and get back to you on what the Panel has to say about causes (cell phones are in there!!!) so hopefully I can find time to read this (among all the other millions of things I'm trying to read and study!)

Starting on page 112, here's what the report says:

...individuals can take important steps in their own lives to reduce their exposure to environmental elements that increase risk for cancer and other diseases. And collectively, individual small actions can drastically reduce the number and levels of environmental contaminants.

CHILDREN
1. It is vitally important to recognize that children are far more susceptible to damage from environmental carcinogens and endocrine-disrupting compounds than adults. To the extent possible, parents and child care providers should choose foods, house and garden products, play spaces, toys, medicines, and medical tests that will minimize children’s exposure to toxics. Ideally, both mothers and fathers should avoid exposure to endocrine-disrupting chemicals and known or suspected carcinogens prior to a child’s conception and throughout pregnancy and early life, when risk of damage is greatest.

CHEMICAL EXPOSURES
2. Individuals and families have many opportunities to reduce or eliminate chemical exposures. For example:

• Family exposure to numerous occupational chemicals can be reduced by removing shoes before entering the home and washing work clothes separately from the other family laundry. (plus, taking off shoes is helpful for keeping your carpet in good shape - and lets your feet stretch and breathe, like they were made to do!)


• Filtering home tap or well water can decrease exposure to numerous known or suspected carcinogens and endocrine-disrupting chemicals. Unless the home water source is known to be contaminated, it is preferable to use filtered tap water instead of commercially bottled water.


• Storing and carrying water in stainless steel, glass, or BPA- and phthalate-free containers will reduce exposure to endocrine-disrupting and other chemicals that may leach into water from plastics. This action also will decrease the need for plastic bottles, the manufacture of which produces toxic by-products, and reduce the need to dispose of and recycle plastic bottles. Similarly, microwaving food and beverages in ceramic or glass instead of plastic containers will reduce exposure to endocrine-disrupting chemicals that may leach into food when containers are heated.


• Exposure to pesticides can be decreased by choosing, to the extent possible, food grown without pesticides or chemical fertilizers and washing conventionally grown produce to remove residues (Yay organics!! Though watch out - Big Organic may not be quite as good as we hope. Try to do what local shopping you can! Recently genetically modified alfalfa seeds of Monsanto's were permitting to be labeled "Organic." Grrr... don't get me started on that one!) Similarly, exposure to antibiotics, growth hormones, and toxic run-off from livestock feed lots can be minimized by eating free-range meat raised without these medications if it is available. Avoiding or minimizing consumption of processed, charred, and well-done meats will reduce exposure to carcinogenic heterocyclic amines and polyaromatic hydrocarbons (siiigh, sorry all - be careful with that grill this summer season! That char is being linked more and more to possible cancerous effects. So, at least side your grilled foods with a nice big salad or green smoothie, or other big source of veggies to give you a big natural dose of antioxidants, too!)


• Individuals can consult information sources such as the Household Products Database to help them make informed decisions about the products they buy and use.


• Properly disposing of pharmaceuticals, household chemicals, paints, and other materials will minimize drinking water and soil contamination. Individuals also can choose products made with non-toxic substances or environmentally safe chemicals. Similarly, reducing or ceasing landscaping pesticide and fertilizer use will help keep these chemicals from contaminating drinking water supplies.


• Turning off lights and electrical devices when not in use reduces exposure to petroleum combustion by-products because doing so reduces the need for electricity, much of which is generated using fossil fuels. Driving a fuel-efficient car, biking or walking when possible, or using public transportation also cuts the amount of toxic auto exhaust in the air.


• Individuals can reduce or eliminate exposure to secondhand tobacco smoke in the home, auto, and public places. Most counseling and medications to help smokers quit are covered by health insurance or available at little or no cost. (Don't you just looooove walking outside in the beauty of nature, only to suddenly pause and, *sniff, sniff* is that someone SMOKING outside!? Mixing their toxins with my FRESH AIR?!)

RADIATION

3. Adults and children can reduce their exposure to electromagnetic energy by wearing a headset when using a cell phone, texting instead of calling, and keeping calls brief. (And make sure it's a wired headset! No use getting a cool Blue Tooth or other wireless set - you're STILL just pumping that energy to the side of your head!)

4. It is advisable to periodically check home radon levels. Home buyers should conduct a radon test in any home they are considering purchasing.

5. To reduce exposure to radiation from medical sources, patients should discuss with their health care providers the need for medical tests or procedures that involve radiation exposure. Key considerations include personal history of radiation exposure, the expected benefit of the test, and alternative ways of obtaining the same information. In addition, to help limit cumulative medical radiation exposure, individuals can create a record of all imaging or nuclear medicine tests received and, if known, the estimated radiation dose for each test.

6. Adults and children can avoid overexposure to ultraviolet light by wearing protective clothing and sunscreens when outdoors and avoiding exposure when the sunlight is most intense. (Hmmm, they neglected to talk about the TYPES of sunscreen - so many are rich in chemicals and potential toxin dangers! So, check my earlier post on Natural Sun Protection, or at least the safer versions to buy!)

SELF-ADVOCACY
7. Each person can become an active voice in his or her community. To a greater extent than many realize, individuals have the power to affect public policy by letting policymakers know that they strongly support environmental cancer research and measures that will reduce or remove from the environment toxics that are known or suspected carcinogens or endocrine-disrupting chemicals. Individuals also can influence industry by selecting non-toxic products and, where these do not exist, communicating with manufacturers and trade organizations about their desire for safer products (You vote with your credit card, too. The more you buy healthier options, the more the stores realize they need to keep stock! Your voice DOES matter. So let your cash be heard!) :)

So I hope you enjoyed all those recommendations :) I know a lot of them are things I already try to do, but it's nice to know that there is support and that I'm not a total "quack" for thinking the way I do! Have a wonderful week!

~Katie

A Peek Into My Life... Er, Fridge

HAPPY BIRTHDAY, MOM! A little shout-out to the dear woman in my life who taught me the best secrets of health: if you break the cookie in half, all the calories fall out! And M&Ms may not solve all of life's problems, but they're a darn good place to start! Love you, Mom :)

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Some days, being a dietitian while blogging about food makes me feel as if food is the core of my life. And I do love food, learning about nutrition, sharing it all - but life is so much more than just eating! So, don't think I'm TOTALLY obsessed about food! (But cut me some slack - it IS my career, so I am allowed to obsess a LITTLE!) :)

I thought today I would share a look at my eating habits, and how I stock up.

I keep plenty of shelf foods on hand, as well - but here's a deeper look into the refrigerator, and all it's secret wonder!

I posted early on about prepping food in advance - and I walk the walk with that one! Dave and I spent an hour at the Farmers' Market and the store over the weekend, then a few hours in the kitchen getting ready. Yes, that means a chunk of your day goes to one activity. But again - it's worth it! If we don't commit that that segment of time, the rest of the week we are scrounging for healthy food and allowing ourselves to be lazy and slack, grabbing a slice of left over pizza or swinging through the fast food joint instead of eating what he have!

So, we pour some tea, crank up some music (or pop in a good audio book!) and get to work. This weekend, while listening to some Artemis Fowl, we washed, we tore, we cut, and we stored. And we have been reveling all week in the produce glory that resulted!
So this is outside the fridge, actually - I have two bowls where I put all the washed produce. No, I don't normally have to color coordinate! It just kind of worked out that way :) But pre-wash people! It is so hard to pass up fresh produce when you literally have nothing to do to prepare it! You have no time and need convenience? It doesn't get faster than grabbing an apple! It is such a life-saver having those on hand after work. I come home and am hungry - ready to dive head-first into anything that gets in my way. But, if I have some clean fruit on hand, I will grab that first, tame my hunger, then plan a healthier option for dinner.

You can also see the big salad we were working on. Remember, that's my Easiest Veggie Weapon in the fight for good health! A huge tub that will last all week! I throw a bunch in a Tupperware container each morning, top with selected add-ins, and am all set for lunch at work.

And now looking inside the refrigerator... gaze in wonder ;-)


Top shelf: a giant tub of salad, some pre-cut carrots, and all our dairy and alternatives (coconut milk, almond milk, organic yogurt)

Middles shelf: a giant bag of carrots, all the salad add-ins (radish, bulbs and leaves, garlic stems, cucumber, berries, seeds, nuts, etc) Tucked behind those are wheat bran, hemp protein powder, and some ground flax and flax oils.

Bottom Shelf: pre-cup celery, pineapple, broccoli, cauliflower, ...and the cheese and lunch meat drawer (shhhh! We go light on those!) Eggs can be hidden behind the celery. I want to go with eggs from my local farmer's free-range, organic eggs, but they were all out this weekend!!

Lower drawers: on the right are extras - some unwashed lemons and apples, some dates, etc. These last better in the fridge, so as the bowls on the table begin to empty, I will wash off more from the fridge and set them out as well. The left drawer is full of pre-washed greens:
I wash all the greens ahead of time, then stick them in clean plastic bags with a few paper towels to help with moisture. I have romaine and kale in there this week. This is good if you run out of salad and need more - but mostly I use it in smoothies for breakfast!

And because we always get curious looks at the grocery store when we get these, and maybe you were wondering from the above picture... Massive Juice Carrots:
Yes, that is a 25 pound bag of organic juicing carrots! And I am hoping that by posting that here, you all will help hold me and Dave accountable for USING them all! We often get about halfway through the bag before they go bad. But these carrots are amazing! They are bigger and juicer than normal carrots, so you don't have to sit and wash and peel dozens of carrots for one glass of juice. But they only sell them in this crazy big bag. So! We made it a goal to get through this bag! Check in on us to see how we're doing ;-)

"That concludes the tour of the ADDN Fridge. I hope you have enjoyed your visit. Please come again!" :)

xoxox
~Katie

The Changes Exit

I finally got out to get a new blender over the weekend! But before I could get around to using it, I wound up sick with the flu. Bleh.

So, instead of lots of smoothie goodness, my weekend was filled with sleep and water. And not much time to figure out a good recipe to post!

So today, just a quick little quote that I like:

"Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time."

-Mark Twain

I hope you're taking each step to health a bit at a time. In our instant-gratification society, it is so easy to fall into the SitCom trap that every problem must be solved in 30 minutes; every habit can be broken with a good joke and half an hour...

I was reading some article about farmers, and how they do not have the luxury of procrastinating - if they put off plowing or sowing or harvesting, they could likely go hungry! But we've come so far from our farming roots. Most of us instead follow the school path where - let's face it - procrastination and cramming are the daily way of life! But we then become accustomed to "sound bites" explaining everything, that we can "fix" a bad diet over night or with a three day fast, that it's too hard to stick to changes for the long haul because we want results, and WE WANT THEM NOW!

So lets hop on that CHANGE lane and plan to cruise for a while! Put on some good music, keep good company, brew some tea, and settle in! :) Just one simple change at a time - maybe start with a green smoothie tomorrow instead of coffee!

A lifetime of bad habits may not be an over night change - but it will be worth it! Keep at it :)

~Katie

Season's Eatings! Farmers Markets and Freshness

It's almost May! And do you know what that means?

FARMERS' MARKETS!!

(Ok, well, it means that here, at least!) The grand opening for the market near my home will be opening in May :)

One great way to incorporate healthy eating is to support your local farmers. Big Agra - or big industrial agricultural production sites - are great for getting huge amounts of edible stuff out to you quickly... but usually they do so at the cost of quality and nutrition. Most over plant, under nourish, over fertilize and pesticide, and even manipulate genes to pump out quanity over quality.

But local farms often are smaller, more natural, organic productions. And hey - let's face it - working as a farmer cannot be easy! I know I'm a procrastinator, and know many others who are, too! Can you imagine procrastinating on a farm?! "Well, I know it's mid July already, and the ______ should be knee-high by now..." (You know you're from Ohio when you can fill in that blank!) ;-) "...but I haven't felt like getting up before the sun to work - I'll plant it tomorrow. I think I'd like to sit at a desk and check my email instead..."

Ok, I have no real experience on farms (one week when I was a child, but that's not going to give you a taste of year-round farming!) and I hope to get to talk with my local farmers and learn more this summer!

I digress...

Supporting your local family farms is great for your health- it's fresher! Even your "fresh" produce at the stores could have taken a minimum of 7 days to get from the field to the shelf! And once picked, it begins losing nutrients!

Supporting your local family farms is great for the environment - less transportation fuel burned to get it to you. Check your store-bough food sometime - it will have a "grown in" type label on it. Chances are, it's not the same state you live in. Maybe not even the same country!

Supporting your local family farms is great for your natural detoxing- less pollutants, chemicals, and genetically modified items! Maybe your farmer can't advertise that they're organic (see the Ode to Organic post- it costs money to get that label, that they may not have!) But most smaller farms will use natural products to feed their animals and grow their plants. Just ask!

Supporting your local family farms is great for your experience - every chance you have to talk to a new person with new life experiences is a time for you to enrich your appreciation of diversity! Sounds cheesy, I know - but I spent almost an hour with Dave at a market one year talking to a teacher who also likes to grow wheat as a hobby! He told us all about how he grows it, mills it, and then comes to the market to sell wheat flour and mixes for bread, pancakes, and the like. Or one Amish gentleman who said his favorite pesticide was his knife (he just flicks away some invaders!)

Supporting your local family farms is great for your wallet - usually local produce will cost less since it doesn't have to travel so far; plus in-season produce is usually cheaper anywhere!

So what's coming up in May for all the Ohioans?

*Asparagus *Broccoli *Greens (Mustard, Turnip) *Herbs (Cilantro, Dill, Parsley) *Lettuce *Peas *Radishes *Rhubarb *Spinach *and more! (You can check out some more information here.)

And strawberries are just around the corner, coming mid- to late- May! Yum!

So, I hope you at least check out a local market. So many new people, new foods, new ideas. And you'll be eating food that's in season - meaning, it's MEANT for that month for ultimate nutrition and taste! No gasses forcing ripening; no hormones forcing growth... just good, seasonal eating!

~Katie

Stop... In the Naaaaame of Love! (Or Big Brother)

The Washington Post writes: One in three U.S. adults has high blood pressure, which in turn is a leading cause of heart attacks, strokes and kidney failure. And while being overweight and inactive raises blood pressure, too much salt is a big culprit as well. The American Medical Association has said 150,000 lives a year could be saved by cutting in half sodium levels in processed and restaurant food.

And a study in the Journal of the American Medical Association found that added sugars may be playing a role in cholesterol problems.

Hmmm... ok, so maybe salt isn't good... but is salt-free dead food really all that much better? And added sugars aren’t wonderful either. But again – are sugar-free cookies really “healthy”? Let’s not get so focused on losing weight that we forget about health! Your weight is not the problem – it’s the symptom. It's the secondary result of imporoper nutrition, improper activity, and many o ther factors that may be more difficult to control. How about cutting down on processed foods, regardless of salts and sugars?

But on a different angle…

I heard on the radio this morning that the government is being urged to require food manufactures to cut down on the salt in their processed foods.

In theory, that’s a good idea. But in practice, where does that leave your personal freedom of choice? If companies want to volunteer to cut down on dangerous additives, I am all for that! But I also think people need to take responsibility for their own health. If you don’t care about your health, and want to go to town on that jumbotron-sized bag of potato chips, that’s your decision.

And yes, continued efforts need to be made to help people learn where hidden sources of these additives are – so here’s a little run-down for ya!

The American Heart Association shares this list of major food sources of sodium:
-Tomato Sauce
-Soups
-Condiments
-Canned foods (beans, veggies, sauces, etc)
-Prepared mixes (Hamburger helper, flavored rices, etc.)

Pretty much any pre-packaged food is going to have added salt to help preserve it. This includes many microwave dinners. Drinks are another source: pop and sports drinks are riddled with sodium! (Pop makes ya thirsty so ya want more! And sports drinks are for athletes who are sweating buckets due to more than 60 minutes of exercise!)

And sugar? Whoo-buddy! Where to start?

A Rose By Any Other Name Is Just As Sweet…

And sugar is no exception! It’s time to be a sleuth, my friends! Food manufacturers like to try to disguise the sugar! But we’re too smart for that sneakiness! ;-)

Sugar is known by so many names. Ready for this crazy list?

Corn syrup/High Fructose Corn Syrup (HFCS)
Cane Juice
Dextrin or dextrose
Fructose
Fruit Juice Concentrate
Glucose
Lactose
Maltodextrin
Malt Syrup
Maltose
Rice Syrup
Sorghum
Sugar/Invert Sugar
Sucrose
Syrup
Xylose

*phew!*

Read any food ingredient list, chances are it will contain at least one of those items.

Common culprits often thought of as “healthy”: fruit juice, flavored yogurt, flavored coffees and teas, pop, and even some sweetened cereals! Am I saying avoid all those things? Not if you don’t want to (doesn’t it just ROCK that you have that choice still?!) but at least be aware. Check out those sugars! Am I saying all sugar is bad? Not at all! Natural sugars definitely have their place and purpose – but stick with the natural as much as you can: fruits! Ok, ok, and moderately use other natural sources like dates, honey, and agave. (Lets face it – we love sweet things!)

So make your own personal choice to cut down on that processed stuff! Don’t wait for the government to force you – do it for yourself, your health, your wellbeing.

Go fresh, baby! :)
~Katie

Wednesday Words and The "Unsexy" Detox

Today’s words are two I’ve been using lately, and I realized that I don’t use them in the same sense that the media often does. DETOX and CLEANSE. Wooo-ey! These are terms that get thrown around a lot in the news! I mean, who hasn’t heard the latest celebrity Miss Skinny doing a master cleanse, or Mr. Fancy Pants doing such-and-such a detox regimen. And wow, don’t they just look great and slim?!

The way they media uses them, you might as well say “UNDERNOURISH” and “STARVE.” But that’s not what these terms really mean! Sure, there are many fad programs around that ask you to drink crazy concoctions, or fast, or use enemas, or who knows what else! And yes, with such a caloric restriction, you will probably lose weight - while your on it. But most of the time, people who follow these plans just end up back where they started afterwards, because they haven’t changed their lifestyle. They only brute-force made their way through on shear determination and will-power, not a gentle lifestyle change of acceptance.

(slow and steady does it! It's not a race to heal your body!)

But, you body IS made to detoxify and cleanse itself naturally. And you CAN do some things to help promote these functions!

Usually DETOXING is the process of loosening undesirable toxins from being stored in the body. Undesirables can be medicines, alcohol, pollution, chemicals, pesticides (go organic when you can!).

The liver is your primary detoxifier, with the kidneys offering some help. So if you want to better “detox,” you want to support your natural kidney and liver functioning and avoid things that drag down efficiency. Alcohol, fried foods, and processed foods can be tougher for your liver to deal with, so try to avoid those. Conversely, I mention in a previous blog about kale helping to stimulate digestive enzyme production in the liver, so kale may be thought of as a “detoxifying” food. Kale comes from the cruciferous vegetable family. Other veggies in this family can help as well: broccoli, cabbage, cauliflower, collard greens, and Brussles sprouts. These foods contain sulfur. For me, sulfur often dredges up images of the demons from Frank Peretti’s book This Present Darkness... ;-)

(or on a less book-nerdy level, burnt matches!)

But sulfur is a molecule the liver uses to detoxify the body of a wide range of prescription medications, pesticides, and other types of environmental toxins. Other sulfur-continuing foods include onions and garlic. Studies are now also looking to turmeric, cinnamon, and licorice as helpful for the liver detoxing.

And CLEANSING is often your body purging those toxins out of your body completely.

So primarily, your intestines and skin are important routes for disposal. You want to keep these pathways healthy. When I counsel women suffering from constipation, I always recommend “The 3 F’s: Fluids, Fiber, and Fitness.” Fluids keep things soft; fiber helps push it through; and aerobics (even just walking) can also help stimulate movement. These three items work together to help your intestinal tract and eliminations moving efficiently. Go for that Smooooth move!

Regarding skin, general hygiene keeps your pores open so they can provide a way for toxins to leave. Sweating is good! (I hear my little sister groaning now, ahh, the sweet sound!) ;-) But seriously, it can help get some of the junk out, just be sure to wash it off as soon as you can rather than letting your body reabsorb it! And try to avoid caking your face in a make-up once in a while to let your skin breathe! So, due to its skin benefits, yesterday’s Skin-So-Smoothie recipe could possibly even be considered a “Cleansing” drink!

There has been suspicion that there is a link between dairy and acne. There still needs to be more research done to be sure, but one study published in the Journal of the American Academy of Dermatology looked at 47,355 women (that’s a lot o’ estrogen!) and compared their dairy intake to acne history. They looked at milk, instant breakfast drink, sherbet, cottage cheese, and cream cheese and all were positively associated with acne. They said “We hypothesize that the association with milk may be because of the presence of hormones and bioactive molecules in milk.” Hmmm… so, if you’re going for the dairy, AT LEAST please grab the organic, hormone-free variety! …But I digress…

Detoxing and Cleansing are very detailed topics in the nutrition world, so I really only touch on them here. But I hope that covers some of the basics, at least! Remember: your body loves you; love it back! :)

I’m sorry if I have disillusioned any “sexy” ideas of detoxing and cleansing. There really aren’t magic bullets, and natural health is best! Your body is made to take care of itself – just don’t overdo the harmful things! And help it along with the right healthy lifestyle.

But, if you want an “unsexy” sounding detox plan… well, try this plan for 7 days and let me know how you feel!

The Unsexy Detox:

1.Eliminate these “toxins”:
-Table sugar
-Pops/colas/sports drinks
-Fast food/highly processed foods
-Foods with added sugars – cookies, cakes, candy, etc
-Refined starches – white flour, white rice, white pasta

2. Drink plenty of fluids
–aim mostly for water (plain or with some lemon, lime, cucumber, mint, etc), and maybe a little tea -Listen to your body, but usually the average recommendation is 6 to 8 8-ounce cups daily.

3. Eat real foods with plenty of fiber
-fruits, veggies, seeds, whole grains
–try some fun grains! Quinoa, millet, amaranth, buckwheat…

4. Get AT LEAST the recommended 5 fruits or veggies daily, if not more!
-Have a green smoothie with some extra kale and collard greens!
-See if you can get 10 servings in! (C’mon, all those smoothie recipes will usually have at least 4-5 servings for just one recipe!)

5. If you need meat, eggs, or dairy, make sure it’s the lean versions, and go organic and hormone free!

Do that, and I bet you’ll feel better (after the first few days), and likely, you’ll drop some weight!

Ok, so that was a long one. But I hope you start to apply some of the ideas and remember how much food can affect your health! Enjoy some whole, healing foods and save that dessert for this Valentine’s weekend!

Honeydew Hugs!
~Katie

Don't Be Sabotaged by Sports Drinks

Happy Monday! Did your diet plans "restart" today after all the football foods? ;-) Maybe some exercise? Hopefully you're taking steps for both!

While I don't think of sports drinks as necessary for anyone, really, and I think there are more natural ways of replenishing after a good workout, I know a lot of people still prefer to turn to an easy bottle after getting their sweat on at the gym! But even so, popular sports drinks, such as Gatorade and Powerade, are not usually necessary for the average person! Named after the Florida Gators, Gatorade was originally created to help rehydrate and provide electrolytes for professional athletes who are training intensely for several hours.

If you're a calorie counter, here are some numbers you may want to keep in mind:

1 bottle of a sports drink tends to contain 2.5 8-ounce servings, and packs an average of 150 to 160 calories.

30 minutes of moderate walking (3 mph) burns: 100 calories
30 minutes of elliptical machine: 210 calories
30 minutes of moderate biking (12-13 mph): 250 calories
30 minutes of jogging (6 mph): 310 calories

Replenishing drinks, if you insist on drinking them, are more for workouts that last longer than 30 minutes and if you have been working quite intensely and sweating heavily. If you only workout 30 minutes, water is sufficient for rehydrating. Don’t let the calories of these drinks sabotage your workout. Be label savvy!

And recently, coconut water is being looked at more and more as a more natural way to replenish your electrolyte balance after a long sweat. It has a good balance of potassium, natural sodium, manganese and magnesium; as well as some calcium and copper and other trace minerals! You can find coconut water at most health stores; and I have seen it in some Krogers as well.

I hope you have a great week!

~Katie

Breakfast?

Good morning!

Today I just wanted to touch on a quick topic: breakfast - essential or not?

Most of us have heard over and over "eat your breakfast!" "Breakfast is a key to losing weight!" and other such promotions of breakfast. And yes, nutrition in the morning is good - helps your mind, body, and energy! ...But only once you're ready for it!

Intuitive eating is becoming the new focus for dietitians in helping counsel their clients. Learning to listen to the body, to wait until you're feeling true hunger to eat and then to listen to your body when it tells you to stop, even if there's still food on the plate! And breakfast is as good a meal as any to listen to your body!

Sunday night went out with a bang - weekends are hard for me to stick to healthy eating! But I ate late at night, and ate a bunch of heavy foods. When I got up this morning, well, I was not hungry! So, I didn't eat right away and instead, sipped on water, and then brought a smoothie with me to work. I did not want to be forced to wait for lunch to get the health and nutrition I need, but I also didn't want to overwhelm my bloated tummy. No, skipping meals is not a great idea. But neither is forcing yourself to eat just because "it's time to" If you are able to, take snacks for when you DO get hungry! Take an apple to work; keep a bag of baby carrots in the fridge; snack on a small bag of nuts, have food available for when you are hungry.

So what do you do about breakfast when you're not hungry? Well, make sure you will be hungry! What did you have for dinner? Lots of dense, heavy foods? What time did you eat dinner? Late? Try eating earlier so you have time to digest your food so that you CAN be hungry in the morning! I know, I know - night time is the hardest time to fight those cravings :) But you can do it! Let your body have the night to rest and recover - not get back logged with processing heavy meals and desserts!

You'll sleep better and feel better!

Sleep well!
~Katie