Wrapping it up- Great Job Ladies

In past competitions I have not asked any of you how much weight you have lost. I think that is partly because my emphasis is more on adopting healthy habits (for the rest of your life) than the number on the scale. It's also partly because we all come in different shapes and sizes with different amounts to lose and different metabolisms. But someone asked me how much weight people lose on the competitions I host, so I thought I'd ask. Thanks to each of you for sharing. And it's interesting that I'm as excited about the one pound that was lost by Susan (who is on maintenance and spent her time firming up healthy habits now that she has lost all the weight she needs to lose) as those of us that dream of that day! Anyway here are some numbers to applaud and some vows to be inspired by! 

Sandee

Jessica (Who lost 13 pounds) said “I think the biggest thing is to snack on fruits and vegetables. It makes me feel good.”

Paige (Who lost 9.5 pounds) said ,” I'm definitely going to keep with tracking my food on MyFitness Pal. I am addicted to running, my issue is nutrition and I need stay accountable to myself. “

Emily (Who lost 6.9 pounds said) “My goal is to join a gym challenge at the gym. Which I already did! I also plan on keeping track of my food again starting tomorrow until the next challenge. (Been on a mini vacation ) I am also going to start planning my meals and snacks the day before.”

Tiffani (Who lost 18 pounds) said, “I plan on doing a version of the challenge until the next challenge. I am moving my weight loss goal to 1 pound a week so I have a few more calories. I am going to give myself 1-2 sweet days a week and not specifying how many of my 5 fruits and veggies have to be veggies and lowering my work outs to 45 min.

Tracy (Who lost 12 pounds) said, “I plan to keep exercising this time and trying some more of the yummy grains you introduced me to! “

Debra (Who lost 15 pounds) said, “I am going to continue using myfitness pal to monitor calories and try to lose a few more pounds. Exercise will also be a part of my regimen and watching sugar.”

Angel (Who lost 8 pounds)  said, “am planning to continue on with this eating plan to try and lose more weight.”

Vicki (Who lost 9 pounds) said “Going forward, I need to be really mindful of how much water I drink and fruits/veggies.  As I get older and my thyroid is changing, it is much harder to lose weight than before.  My husband also did the challenge with me and lost 20 pounds so it was good for both of us.  He still has more he wants to lose so I hope it keeps us both on track.”

Susan ( I need to give a special shout out to Susan here. She entered this round of competition trying so hard not to regain the 50 pounds she had previously lost.  She has gone from 178lb to 126 lb. -  with 128 as her ideal weight. So she was on maintenance for this challenge and lost 1 pound)   She  said, " There is only one way to continue!!   Just do it!!!!!!!!!

      5 veggie/fruits a day

      1 hour of exercise

       7 cups of water

Keep track  --  people don't like to count calories but how else do you know what you are putting in your mouth?  I now know the calories in most of the foods I eat, so I can keep track in my head.   I know a small dairy queen cone is what?  250 calories  so now I can make an educated decision where to eat or not to eat."

Tracy (Who lost 12 pounds)  I plan to keep exercising this time and trying some more of the yummy grains you introduced me to! 

Jean (Who lost 15 pounds) said," I plan to continue to log everything into myfitnesspal and use the maintaining calorie limits to keep this weight off."

Carlene (Who lost 13 ponds) said This time after the competition, I am actually keeping up with my sister, who was my partner,and we will continue to contact each other and keep up on myfitnesspal.com. I am also trying to keep the sugar down as my husband has type 2 diabetes.

Mariann (Who lost 15.2 pounds) said, “My plans to keep the weight off:  I've switched my weight loss goal on My Fitness Pal to .5 pounds loss per week.  I'm still logging my calories daily.  In about a month I'll go back to the 2 pounds a week goal I followed through the program until I lose the 5 pounds more I'm planning to lose.  I'm also considering training for a marathon in October.  Before the program I was just too heavy to run long distance, it feels fantastic to be running again!

Hannah (who lost 11 pounds) said, “ I am trying to limit sweets and keep track of what I am eating. “

Jill Reeder (who lost 23 pounds) plans to continue to go to the gym with the membership she got for Christmas. She recently found out she is pregnant and so her goals are to continue to exercise and watch what she eats (especially carbs) She plans to eat a variety of fruits and vegetables and to watch her blood sugar as she has had gestational diabetes in the past.

Onna (Who lost 10.8 pounds) said ,” I really liked the whole grains challenge that we did this time so I am embracing that and trying to have more whole grains. I am continuing to log in the my fitness pal and trying to be relatively strict through the week and then more relaxed on the weekend and continue my exercising at least six days a week.”

Lori (Who lost 12 pounds) said, “I plan to maintain my weight by continuing to restrict my sugars, stay within a maintainable calorie count and get my exercise. I need to continue to tack my calories (which I haven’t done real well this week because there is so much going on) but I’m committed to not let this busy schedule hold me back”

I am sure that those of us that did not win an award in this round of competition still accomplished some great things. Take a few minutes to make a plan for how you will continue to choose healthy habits. Congratulations to all! 

Seeds

By now you (having had a fiber challenge followed by a pooping challenge) have probably assumed I am either the most constipated woman in the world or the most obsessed with moving things along. This challenge may not change your mind.

I was thinking about doing a challenge this week featuring healthy oils but the more research I did the more confusing  and contradictory the information was.  As I thought about that I concluded that we are generally safest in our eating choices when we just stick with the food as God has provided it for us. Rather than using Sesame oil, eat the sesame seeds, Rather than cooking with sunflower oil eat the sunflower seeds etc. etc. I think in many cases we don't fully know the specific details concerning how all the parts of a fruit, vegetables, nuts and seeds work together so that the nutrients can best be absorbed and utilized by our bodies. So as much as possible it’s best to consume them in their freshest whole form.

This week we are going to focus on seeds.  Seeds may be tiny, but they're packed with nutrients like protein, fibre, iron, vitamins and omega-3 fatty acids.  So yes our challenge will involve eating at least 1 tablespoon of healthy seeds every day this week!  I would prefer you eat a different seed every day but I understand if they aren’t accessible to you. I recommend going to a store like Whole Foods or Winco where you can buy just a tiny scoop of several types of seeds.  (Note it’s fine to include seeds not on this list. )

Here are eight mighty seeds to try in your diet

Seeds pack a nutritional punch

Healthy and compact, seeds are the latest food to receive plenty of nutritional buzz. Sarah Remmer, a Calgary-based registered dietitian and nutrition coach, gives us the scoop on six varieties of these healthy heavy hitters.

1. Chia seeds

Ready for a healthy surprise? The seeds famously celebrated in the ‘ch-ch-chia’ pets TV commercial pack a huge nutritional punch. Chia seeds – particularly the Salba variety - are high in iron, folate, calcium, magnesium, omega-3 fatty acids and soluble fibre. “Iron and folate are both essential nutrients needed for health,” says Remmer. The calcium and magnesium promote bone and dental health, while the omega-3s help your heart by lowering triglycerides – the bad fats in your blood that can cause coronary artery disease. “The soluble fibre helps decrease cholesterol, stabilizes blood sugar levels and helps you feel fuller longer,” says Remmer.

How to use them: Never eat the seeds that come with a chia pet. Instead, purchase fresh seeds from a health food store. “Simply add them to a smoothie, yogurt, cereal, muffin recipes or sprinkle on a salad. Chia seeds are also gluten free,” says Remmer.

2. Hemp seeds

“Hemp seeds are very nutritious and a great source of complete protein,” says Remmer. “They have lots of fibre that helps with gastrointestinal and heart health.” Hemp seeds promote healthy hair and skin growth thanks to their omega-3 and 6 fatty acid content. Omega-3s also reduce inflammation and boost brain and cardiovascular health. Plus, hemp seeds contain phytosterols, plant-based compounds that help lower cholesterol levels. But don’t be worried about hemp’s relation to marijuana. While they’re both members of the cannabis family, hemp doesn’t contain THC, marijuana’s active ingredient, so you can’t become high from consuming hemp seeds.

How to use them: Remmer says that hemp seeds and their oil are both rich in heart healthy polyunsaturated fats. Use them in salads and smoothies. The seeds are also ideal for baked goods, shakes, yogurt and cereal. They’re gluten-free too.

3. Pumpkin seeds

Pumpkin seeds, also known as Pepitas, are a tasty source of B vitamins, iron, magnesium, zinc and protein. “The protein in pumpkin seeds is highly concentrated in an amino acid called Tryptophan, which helps lower anxiety levels. For this reason, they have been used to treat some anxiety disorders,” says Remmer. Pumpkin seeds also have high levels of essential fatty acids that help keep our blood vessels healthy and lower bad cholesterol.

How to use them: Raw or roasted pumpkin seeds make a healthy snack, or you can use them in baking, cooking, as a soup garnish, and in homemade trail mix or granola. Pumpkin seed oil makes a healthy addition to salad dressings, and dips, however, it’s unadvisable to cook with pumpkin seed oil as heat can destroy its nutritional properties.

4. Sunflower seeds

“Sunflower seeds are an excellent source of B vitamins including folate, which helps to support healthy pregnancy and promotes a healthy immune system,” says Remmer. “They’re also an excellent source of Vitamin E - an antioxidant that protects your cells from damage, helps maintain healthy hair and skin, and may help to prevent cancer.” These multitasking seeds are also rich in protein and heart-healthy fats.

How to use them: “Sunflower seeds can be eaten by themselves, or in cookie or muffin recipes. Add them to salads, stir-fries and trail mix,” says Remmer. But beware of salted sunflower seeds. The sodium levels in pre-salted seeds are quite high and excessive salt lowers the seeds’ nutritional value.

5. Flax seeds

“Flax seeds are bursting with nutritional benefits,” says Remmer. A great source of soluble fibre, flax helps lower cholesterol, makes you feel fuller longer and aids in stabilizing blood sugar levels. Flax seeds are also packed with omega-3 fatty acid, so they’re beneficial to eye and brain health, and can help lower triglycerides in the blood. “Flaxseeds are also high in lignans (plant-based phytoestrogens),” says Remmer. Studies have shown that lignans may help prevent certain cancers.


How to use them: Flax seed shells are hard, so it’s important to grind the seeds in a blender or coffee grinder before eating them. If you don’t, the seeds can pass through your body undigested, hindering the absorption of the seeds’ valuable omega-3 content. Coarse or finely ground flax seeds can be added to smoothies, shakes, yogurt, oatmeal, cereal, casseroles and baking. Ground flax seed should be kept in an airtight container in your refrigerator.

6. Wheat germ

Wheat germ is the nutritional powerhouse of the wheat kernel. It’s loaded with protein, iron and B vitamins such as folate, plus its high fibre content helps prevent constipation and keeps your appetite in check. “It’s very low on the glycemic index meaning that it doesn't cause a blood-sugar spike. [You stay] fuller longer,” says Remmer.

How to use it: Wheat germ makes a great addition to smoothies, hot cereals, baking and cooking recipes. Be sure to store raw wheat germ properly. Its healthy polyunsaturated fats can quickly turn rancid. Remmer recommends keeping wheat germ in a tightly sealed container in the freezer for optimum freshness.

7. Sesame seeds

Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber.  

How to use it: Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many dishes. They are also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. They are available throughout the year

8. Quinoa (pronounced “keenwah”)

Quinoa is a seed that is harvested from a species of a plant called goosefoot. It is officially a seed and part of a group of pseudocereals, making it neither a cereal nor a grain, and more closely related to spinach and beets than to cereals or grains.

How to use it: Use quinoa just as you would any other grain, like rice or barley! It makes a fantastic side dish for almost any meal, especially if you cook it with broth instead of water and add a bay leaf to the pot. Quinoa can also be used in casseroles, breakfast porridges, and salads.

Weekly Bonus Challenge- Lovely elimination

“All living things eat, so Everyone Poops.” – Everyone Poops by Taro Gomi

       It seems a natural progression that we focused on increasing the fiber in our diet last week and are progressing natural elimination this week

      Yes, we all poop. It’s one of the few reminders we get about our health on a (hopefully) daily basis and yet, we may not be paying much attention to it.  But the truth is: if you’re not pooping right… something could be terribly wrong inside your body.

       Recent research suggests that your brain and the good bacteria in your gut communicate directly, influencing your mood, your immune system, and your inflammation.

       Also, there’s good short-chain fatty acids (SCFAs) in your colon, which have anti-inflammatory effects and increase insulin sensitivity.

       Hopefully we are doing a good job of consuming fresh, healthy, whole foods.  But are we digesting them well?  Are we breaking down and absorbing those nutrients well?  The quality of your poop is a direct indication of how well you’re digesting your food.

     If you’re poop isn’t healthy, your digestive tract is either moving too slow or too fast… which can lead to an increased risk of developing chronic health conditions like neurological disease, autoimmune disease and chronic inflammatory conditions.

Where Does Your Poop Stack Up?

There’s four critical elements to a perfect poop.

1. How often do you poop?

Research suggests you should poop every day.  In fact, the range of “normal” is typically 1-3 times a day.  Poop is waste and it’s best to get rid of it every single day. I once took a Vegetarian cooking class in which the instructor suggested we should poop after EVERY meal. While that may sound excessive my dog manages to do that!  

The bottom line: If you find yourself pooping only a couple times a week… or going 5+ times a day, you’re at risk of health problems.

2. Are You Pushing Too Hard?

How easy is it for you to poop?  It’s normal in our culture to take a newspaper or read a magazine for a half hour, battling to win the poop fight. But the reality is that a “normal” poop shouldn’t take but a few minutes.  It should also be easy. This isn’t childbirth. Forceful pushing typically leads to hemorrhoids which are all too common today but not normal.

The bottom line: Normal poops strike a balance between not having to push or strain, but also not having so much urgency you barely can hold it. If you’re spending 10+ minutes on the toilet or running to make it just in time, you’re not having normal bowel movements.

3. Does Your Poop Look Like a Snake?

The most important part of a “normal” poop is the quality and the University of Bristol published a study in the Scandinavian Journal of Gastroenterology, gifting us with the Bristol Stool Chart (4).

Here it is for your inspection!

Start sizing up your recent BM’s with the knowledge that anything between a 1-3 is considered constipated, while 6’s and 7’s are considered diarrhea.

The bottom line: A “normal” poop is “like a sausage or a snake, smooth and soft."  If your poops aren’t looking 4ish… they’re not normal.

4: Are you getting it all out?

For some people this is a non-issue… but part of a “normal” poop is having what’s so eloquently referred to as a “full evacuation.” Are you getting all your poop out in one swift motion?  Do you have to keep coming back to finish the job? Or do you feel like there’s always something left behind lingering and making you feel uncomfortable?

The bottom line: A “normal” poop is a complete poop. If you never quite feel the relief of fully evacuating your bowels then you are missing the mark here.

How to Improve Your Poop

If your poop isn’t normal based on the quiz above, we know your digestive health isn’t what it should be. So here’s a few tips to improve your digestive health and get closer to perfect poops.

1.  Eat Real Food

Fast food, highly processed and refined foods, fried foods etc. can gunk up the system. Stick to eating fresh, real, whole food.  It’s one of the most important changes anyone with digestive problems can make.

If you’re someone who’s struggling with constipation or diarrhea. The most important thing you can do is listen to what your poop is telling you and continue to make changes to improve the food you’re eating.

2.  Eat Good Bugs

Our gut has a TON of bacteria, and a healthy gut flora is critical for healthy poop. Consume good bugs every single day. Try small amounts of foods like yogurt. Kefir, sauerkraut and kimchee  and see how well you tolerate them. A high quality probiotic supplement is another way to boost the immune system in the gut and improve digestive health.

3.  Eat More Fat

Fat has a direct impact on peristalsis… the waves our bodies make to get rid of poop.  Fat can be extremely helpful for people who are constipated.  Increase your healthy fats from sources like coconut oil, animal fat, olive oil, and fermented cod liver oil. 

4. Get enough fiber. Hopefully you spent some time focusing on that and have made permanent adjustments if needed in your daily diet.

Sufficient fiber in your diet makes stool bulkier and softer so it's easier to pass.  You should gradually increase the amount of fiber in your diet until you're getting at least 20 to 35 grams of fiber daily.

5. Drink more water  You should be drinking a minimum of 8 glasses of water a day. If you are still suffering from constipation try increasing it to 10.

6. Exercise regularly. Moving your body will keep your bowels moving. Aerobic exercise is key. While any type of movement will help, exercises that have a slight impact are best. Think running or rebounding. This type of exercise helps get things moving simply because of the force it puts on the intestines.

7. Get in Position- The squatting position for elimination is more natural and can help avoid colon disease, constipation, hemorrhoids, pelvic floor issues and similar ailments. Since you may not want to be squatting in your back yard garden try putting your feet on a stool while using the toilet to get your body in better position for elimination. Note: if you are brave enough for a video on the subject that some people find hilarious go to https://www.youtube.com/watch?v=YbYWhdLO43Q

I know, I know maybe the weirdest weekly challenge we have had. And no I’m not going to give you 5 points for every day you have at least one snake shaped poop. But you should be having daily regular bowel movements that resemble #4 on the chart. You earn 5 bonus points for every day that you use some of the methods mentioned in this blog post toward achieving that goal. And please I don’t want any pictorial evidence of success. (And yes you can even work on this on the Sabbath)