Study, inspiration and wiser choices

As you’ve probably noticed the field of nutrition and dietetics is constantly changing. Theories about whether eggs, butter, fat, wheat etc. are good for you seem to change constantly.  Even the food pyramid has been updated. These new findings and changes can be exciting. But it is often hard to know whom to believe with the many voices and conflicting claims.

Even so I think there is great value in studying and learning new things and trying new recipes and foods.

I think I have shared that some of my favorite food books are:

Food Rules by Michael Pollan (easy read)

Original Fast Foods by James and Colleen Simmons

Superfoods RX by Steven Pratt

The Gabriel Method by Jon Gabriel

Mindless Eating by Brian Wansink

Intuitive Eating (My dietician daughter’s top pick) by Evelyn Tribole

Salt Sugar Fat how the food giants hooked us by Michael Moss

The Omnivores dilemma by Michael Pollan

And here are a few of my favorite food blogs

http://www.quickanddirtytips.com/nutrition-diva

http://michaelpollan.com/articles/

http://www.chefbrad.com/

http://www.intuitiveeating.com/

And I’d like to add to those some of my favorite food films. All are available on Netflix streaming except Super Size Me which you can rent on Amazon for $2.99

Super Size Me

Food Inc.

Fat Sick and Nearly Dead

Forks Over Knives

Killer at Large

I hope that you will tread carefully in your healthy living studies. There is a lot of misinformation and non-information out there. I saw a recent talk show host questioning people as to whether they were trying to avoid “gluten” in their diets. Many responded that they were. Then the interviewer asked the follow up question “What is gluten?" Very very few knew.  Please don’t jump on a bandwagon without first doing your research. Look for quality research studies and the work of Medical doctors and licensed dieticians (note that the title nutritionist carries zero credentials).

For the most part we know that our bodies have the best chance to maintain their health if we eat fresh, whole foods. But in addition to that I think there is much to learn as far enhancing our healthfulness. Listen carefully to the signals your body is giving you. Note how you feel after eating various foods. I am allergic to garlic, almonds and eggs and was totally unaware of that for most of my life. I do not get my usual allergic symptoms (running nose, itchy throat) but instead get a general belly ache. I can’t believe I missed that symptom.

As we strive to make wise choices let’s listen to our bodies, seek further knowledge and even listen for the confirmation of the spirit to aid us in consuming those foods that will do the most to bless our health.  I believe we will be gifted with clear answers!

I took a class at Ed week from Chef Brad (the star of the BYU Fusion Grain television series) and he shared that he has actually stood in the grocery store aisle holding a food item in his hand and prayed about whether it would bless his body. I’m not necessarily advocating that-- but I do think we could do a better job of seeking information and revelation in making healthy choices.

And so your challenge for this week is to spend at least 10 minutes a day (and yes you can do all 70 minutes at once if you must) exploring some of these books, blogs or films (or other healthy eating themed writings) to increase your food knowledge. 70 minutes of study = 35 weekly challenge points.

Fun challenge ladies. Enjoy!!

Eat The Rainbow

I try to make about half of our weekly challenges food and diet related, since healthy eating is such a huge contributor to overall health. As we make efforts to get the maximum amount of vitamins and minerals in our daily food choices, one simple method to do this is to focus on picking a “rainbow” of different colors of fruits and vegetables — from dark leafy greens to bright citrus fruits.

It’s so easy to fall into a habit of always choosing the same fruits and vegetables but a variety of healthy food choices is most apt to provide the variety of nutrients our body requires. Why not shake it up a bit? If you’re an orange and apple fan, try peaches and plums. If you always use iceberg lettuce or romaine in your salad switch to dark leafy greens such as spinach or arugula.

The Vitamins and Minerals of the Color Wheel

The nutrients in fruits and vegetables can often be categorized by their colors. Here are the vitamins and minerals you can expect to find in each:

            Red. In fruits and vegetables, red is usually a sign of vitamin A (beta carotene) and vitamin C.  Typically, red produce are also high in manganese and fiber. Choose red bell peppers, tomatoes, cherries, cranberries, raspberries, rhubarb, pomegranates, and beets. Red apples also contain quercetin, a compound that seems to fight colds, the flu, and allergies. Tomatoes, watermelon, and red grapefruit are loaded with lycopene, a compound that appears to have cancer-fighting properties.

            Orange. Just a shade away from red, orange in fruits and vegetables signifies a similar vitamin and mineral profile. You’ll get vitamins C, A, and B6, potassium, and fiber in choices such as butternut squash, carrots, sweet potatoes, cantaloupes, oranges, pumpkins, orange peppers, nectarines, and peaches.

            Yellow. Banana is probably the first yellow fruit that comes to mind — and it delivers potassium and fiber. You will also find potassium and fiber plus manganese, vitamin A, and magnesium in other yellow produce, such as spaghetti squash, summer squash, and yellow bell peppers.

            Green. Dark leafy greens are packed with nutrients and it’s great to add a variety of them to your diet. Dark greens offer far more vitamins and minerals than iceberg lettuce. Dark leafy greens have rich lutein content, which aids eyesight, and folate, which supports cell reproduction. Broccoli and asparagus also contain these compounds.

            Blue. Think blue, and you’re most likely picturing a bowl of blueberries, one of nature’s most powerful antioxidants. They are also loaded with fiber and make an incredibly versatile addition to your diet — eat them by the handful, sprinkle them on cereal, or add them to salads for a different and delicious taste.

            Purple. This group includes vegetables like red onions and eggplant, and fruits such as blackberries, Concord grapes, currants, and plums. Purple indicates the presence of anthocyanins, powerful antioxidants that protect blood vessels and preserve healthy skin. You can also find vitamin A and flavonoids in purple vegetables like radicchio, purple cabbage, purple potatoes and sweet potatoes, and purple carrots.

            White. White may not be much of a color, but white vegetables, such as cauliflower, rutabagas, and parsnips, feature vitamins and minerals like vitamins C, K, and folate, and they contain fiber. Don’t forget onions and garlic, which have a compound called allicin that seems to protect the heart and blood vessels from damage.

 If your grocery cart has been limited to white potatoes, carrots celery and apples, exploring the rainbow of choices available at your local farmers’ market or produce department will reward you with a bounty of vitamins and minerals as well as delicious meals.

And so our challenge for the next week is to eat at least 4 different colors of fruits and vegetables each day. Enjoy the bountiful variety of good foods there are to choose from!

Strengthening Your Body Core

I was complaining recently to my daughter (the Pilates instructor) that “my weak neck was hurting again”. She replied that I did not as I claimed “have a weak neck” but was instead suffering from weak abdominal muscles!  My poor neck was trying to compensate for what my abs couldn’t do.

Week abdominals muscles can cause extra strain not only to your neck but also your back. Often an aching back stems from the same scenario. Your abdominal muscles are weak and your poor back is trying to compensate.

Weak abdominal and core muscles can also lead to serious falls. We all make a mis-step or trip from time to time. But if your core muscles are strong and toned you will correct yourself and regain your balance. Many of the serious fall injuries people suffer are due to weak core muscles. People lose their balance and not having the strength to make a correction they tumble all the way to the hard floor and incur injury.

Yanhee hospital shares the following benefits to strengthening your core muscles (the obliques, abdominals, lower back, and the glutes.)

Stabilize the Lower Back- Core exercises make the lower back stronger and healthier. With a stronger back, you will be less prone to lower back pain that is usually a result of carrying too much weight, or pressure on the lower back. By enhancing the body’s weight-bearing capabilities, back muscles and ligaments will not easily be damaged by heavy weight. Moreover, a stronger core will allow for normal spinal functions.

Improve Balance and Coordination- As the back and abdominal area becomes stronger, the body also experiences an improvement in balance and coordination. Doing core exercises stimulates a particular area in the brain called the cerebellum that links to body parts for coordination, spatial awareness, and balance. These exercises are not simply a workout for the body, but also for the brain.

Enhance Flexibility- While most people find it hard to believe that working out abdominal muscles can improve flexibility, core exercises can certainly do wonders for ligaments and muscles by stabilizing the lower back. When the back is stabilized, stress and tension are removed, thus allowing for greater range of motion, which in turn results in enhanced flexibility.

Promote Better Breathing- Another benefit of core exercises is improved lung capacity. Core muscles are connected to the diaphragm so working out these muscle groups will enhance one’s ability to inhale and exhale fully. If the body is able to take in more oxygen, the heart is able to pump more blood, so there will be a significant improvement in the overall performance of the body.

Strengthen the Body- It is not only the abdominals and the lower back that core exercises can strengthen. They can also make the entire body stronger. Evidence to this is when you engage in physical activities or sports. After doing several core exercise workouts, you will find that your sports-playing capabilities will be much better. Whether it is surfing, running, skiing, or cycling, you will see tremendous improvement in how you play these sports.

Core exercises should definitely be a part of your exercise routine. Aside from being a good workout for your abdominal muscles, they also benefit your physical health in more ways than you can imagine. They improve flexibility, strengthen abs and the entire body, reduce lower back problems, and promote breathing and lung capacity. 

So you have guessed it. Our challenge for Week # 2 is to spend at least 10 minutes each day doing Core body exercises. You can claim 5 bonus points each day for a total of 6 days to earn 30 bonus points this week doing core exercise.  (And yes you can count this toward your daily requirement of 60 minutes of exercise). You can try some of those listed below or find your own with a google or youtube search. (If you are new to working out your core muscles search for “Beginning core exercises") I am hoping that this is a challenge you will add to those you continue throughout and beyond our 8 weeks together.

Here are some suggested exercises:

Move 1: Knee Fold Tuck

(A) Sit tall, hands on floor, knees bent, squeezing a playground ball between them. (B) Lift knees so shins are about parallel to the floor; extend arms. Pull knees toward shoulders, keeping upper body still. Bring knees back to starting position. Repeat 15 to 20 times.

Move 2: Climbing Rope

(A) Sit with legs extended, feet turned out in a V position, toes pointed. Contract core muscles and roll spine into a C-curve. (B) Lift arms and move them as if you were climbing a rope. Twist slightly with each reach. Do 20 reaches with each arm.

Move 3: Side Balance Crunch

(A) Begin with left knee and left hand on the floor, right arm straight up. Extend right leg so your body forms a straight line. (B) Pull right knee toward torso and right elbow toward knee. Straighten arm and leg. Repeat 10 times, then switch sides.

Move 4: Circle Plank

Start in a plank position with abs tight. (A) Pull right knee in and circle it clockwise, then (B) counterclockwise. Keep the rest of your body stationary. Repeat five times, then switch legs

Move 5: Sliding Pike

(A) Begin in a plank on an uncarpeted floor, hands under shoulders and a towel under feet. (B) With legs straight, raise hips and draw legs toward hands into a pike position—your feet should slide easily. Hold for one count, then return to start. Repeat 10 times.

Move 6: Oblique Reach

Sit with knees bent and feet on floor. (A) Straighten right leg. Roll spine into a C-curve. Place left hand behind head and extend right arm. (B) Twist body to the left, roll back a bit more (and hold for one count), then come up. Do five reps, then switch sides.

Losing weight can be such a long journey and like any journey it can be more enjoyable with a friend along. While we don’t require that you and your fitness partner live in the same town, there is still much you can do to help encourage and inspire each other to accomplish your healthy living goals.

Here are some ways your partner can be of help to you (and you for her!)

* Call when cravings are at their worst: When you’re having an insatiable urge to dive into a bowl of ice-cream or head for the couch with a bowl of potato chips, phone your friend to get the encouragement for healthier choices.

*Swap for inspiration: Boredom can drive you to hop off the healthy wagon, so spice things up by swapping healthy recipes, strength training tips, fitness DVDs, workout ideas, health magazines, and running playlists courtesy of your fellow fit-minded pal.

*Set up weekly exercise dates: If you live in the same town, why not get together for a yoga class, a long walk or a bike ride? But even if you aren’t located in the same community you can connect by cell phone and share a long walk . Making a commitment to someone else that you will exercise daily can add incentive to follow through.

*Create healthy living goals together: Whether you both want to lose a certain number of pounds during our competition, add daily exercise into your life or even just learn to drink a lot of water each day, having someone to share your goals with will help you both achieve them. Make sure and share with your partner not only what your personal healthy living goals are but why you desire to achieve them. This will help you bond as a team.

*Share your food journal every night: It keeps you both accountable when another pair of eyes is reading the list of food eaten that day. This can also give you ideas of healthy foods that work well toward your healthful goals. There is a sharing option on myfitnesspal.com or you can just text or e-mail each other what you eat.

Your weekly challenge for the first week of our competition is:

1. Weigh and measure yourself Wednesday morning- Day #1 and write down your beginning statistics. 

2. Make sure you have read the Rules, FAQ's and Report tabs so you know what things you need to be tracking every day of the competition.

3. Phone, talk in person or E-mail your healthy living partner and share with her your specific healthful goals for this round of competition and why they mean so much to you.

4. If you do not already have a myfitnesspal.com account set one up before Wednesday.

5. If you do not yet have any friends on myfitnesspal.com friend at least 3 people

6. Make a plan to share what you eat daily and how you have exercised with your partner (throughout the competition) . The easiest way to do this is to go to myfitnesspal.com and choose settings/ choose Diary settings/ and set your diary sharing either to public or friends. This way your partner can check your daily food intake and exercise.

7. For this week enjoy contact (text, phone, in person, e-mail, instagram, tweet, smoke signal, carrier pigeon) with your partner daily. Encourage one another to develop all the healthy habits.

If you do ALL of these things you can claim the 35 weekly bonus points for Week #1