A Prescription For Produce! Love It!!!!

If you eat like this, your heart and soul will sing! :)

I've been saying (and living) for years...nutrition is the best medicine.  Now, I'm not saying that there aren't times when Western medicine is needed because there absolutely are.  Especially in acute situations.  BUT in general, we need to go back to nature.  Nutrition is what feeds our bodies as well as our mind and souls.  If we don't eat properly then the triad suffers.  Not an isolated element of it. Nothing works in isolation.  NOTHING!  My first response to any health situation is to 1) assess the situation (what's happening on all levels and how is it manifesting in the body) and 2) what can we do nutritionally to alleviate the underlying issue.  Not treat the symptom.  Yes, this approach may take longer because it doesn't involve using potent fast acting drugs.  But it's not only better for your body, it heals your body and it treats the issue not the symptom.  Okay, enough of my rant.  The reason I'm writing this is because I think FINALLY medicine (and doctor's) are starting to believe this.  I think there's a movement or a shift happening where doctor's are going back to our roots and to nature to look for cures or natural nutritional ways to alleviate physical symptoms.  Here's why I say this, I read an article the other day in the Houston Chronicle.  They did a piece on a doctor who is doing just what I said above!  The title of the article was 'Doctor writes prescriptions for produce'.  How freaking awesome is that!!!  I love this guy!  In the article he is quoted saying, "As physicians, we perform surgery or prescribe medications to our patients to make them well," said Davis. "Why not also educate them on healthy eating, and make fresh fruits and vegetables readily available?".  And here's the best quote....

"I think a few other doctors have written prescriptions," continued Davis. "I would like to get more doctors writing the prescriptions. Hippocrates said, 'Let food be thy medicine, and medicine be thy food.' Produce is medicine. The vegetables and fruits are an alternative for use in treating diseases."

Did you see that where he said "produce is medicine"???? YES!!!!!! Finally a doctor saying something like this! Something like "this" that we in the holistic nutrition field have known for years.  And by the way, those 'prescription pads' he's referring to in his comment are prescription pads for produce!  Prescriptions for fruits and veggies!!! Words can't describe how awesome this is!!!  I just HAD to share it with you all!!

So the next time you're feeling a little under the weather, have a rash, feel exhausted, etc.  don't look for a pill to take.  Take a good look at your diet and lifestyle.  Change it from within.  Naturally.  And what will follow is a tidal wave of health, vitality, and awareness that you thought didn't exist.  I promise!

XO   Joy

The 12-hour eating window. I knew it before I knew I knew it! ;)

Find your window and stay in it

Clients of mine know I'm not a fan of counting calories.  Of course there are those occasions when it may be necessary (used as a teaching tool for estimations, acute need for weight loss, personal preference) but in general...I'm not a fan.  I don't believe it's necessary.  Our society makes things so much more complicated than they actually are and confuse us with mixed messages.  If you're eating healthfully and mindfully, counting calories is not a necessity in order to lose weight.  In addition to eating healthy, real food, and eating mindfully, I tell clients to watch portion sizes (see previous post on portion distortion) and eat in a 12-hour window.  I found for me the 12-hour window helped with not only digestion but weight maintenance and caloric restriction.  

Well, recently in my 'recreational reading' the other day, which is never truly recreational because I'm always thirsty for knowledge, I came across an article in my daily emails from The Academy of Nutrition and Dietetics (of which I am a member) that discussed this exact theory!  It was an article in the New York Times about a study that was published in 2012 on mice.  In this study, two groups of mice were given the same diet but one of group mice at whenever they wanted (varied hours) and the second group was restricted to a 12-hour window.  In short, the 12-hour window group of mice gained little weight and had no metabolic problems while the 'eat whenever' group became chubby and developed symptoms of diabetes. And this was while consuming the same type of diet.  They furthered the study by allowing the time restricted group to cheat on the weekends.  The results showed that those mice remained sleek and healthy even with cheating on the weekends!  The study also reflected that eating a time restricted diet can not only prevent but reverse obesity and obesity related symptoms.  That's amazing!  If you think about it the concept makes sense, which is why I've been eating this way for years.  Our bodies, and meal times, are directly effect by circadian rhythm. Simplicity and nature at its best.

This has taught me even more to listen to my intuition.  I have known for years that my body responds to an 'eating window' with optimal health.  It's so encouraging and exciting to now find studies that confirm this.

The message here....listen to your intuition....and find your 12-hour window and keep your meals in that.  Let your body rest, heal, and repair the other 12 hours.

XO  Joy

Kombucha. The elixir of life!

I have been obsessed with these guys for several months now. I love the tangy effervescent taste! Kombucha is a fermented tea.  For centuries it has been touted as the 'elixir of life'.  It's teaming with probiotics, antioxidants, helps support the immune system, has cancer fighting properties, may increase energy, improves digestion, and is extremely neutralizing in the body (which is a good thing!).  I drink half a bottle a day and love every flavor! Synergy isn't the only brand of course but it is my fave;)

Some dislike the vinegar-ey (technical term:) ) tartness. But if you can find one you like, and with the plethora of brands and flavors you're bound to, your health will thank you.  I've even noticed a dramatic difference in my skin since I've been drinking this golden elixir daily.  I'm telling you, this stuff is a must addition to your healthy diet!

What are your favorite flavors or brands? Let me know!

XO  Joy

Kale vs Spinach

Kale and spinach

I get asked often, "which is better for me, kale or spinach?".  My answer is always both!  As with all vegetables and fruits, each has its own nutritional make-up that contain more vitamins or minerals than the other BUT they area ALL great for you! That is why I always stress to eat a variety of fruits and veggies.  Don't stick with your usual favorites and ignore the rest.  Sure there are some you may not like the taste of no matter how you serve them.  And that's ok!  But keep looking.  Variety is key.  As for the 'show down' between kale vs spinach, I will say this...spinach packs a protein punch that kale just can't compete with (spinach has virtually double the protein per serving than kale).  But kale contains 1/3 to 1/2 more vitamin C, vitamin A, and vitamin K than spinach.  So eat both.  Here are a couple of highlights and comparison between these amazing greens:

• Each pack roughly 40 calories per cup cooked (that's it!!)
• Kale packs ~10% of your daily requirements for 7 different nutrients
• Spinach packs ~10% of your daily needs for 17 different nutrients
• Both are delicious raw or cooked and in smoothies
• Both contain protein (although almost double in spinach) which helps you feel full longer
• Both are packed with phytochemicals 
• Both packed with fiber
• Both contain a decent amount of calcium

So let's stop comparing these two and crown them both winners!! Variety and balance.  It's the key to health and wellness!

XO  Joy

Portion Size Confusion....

Clients ask me all the time, "How many calories should I eat to lose weight?  Or maintain weight?" and although there is an equilibrium that needs to be maintained in order to lose/gain/maintain, I don't like the tedious task of counting calories.  For myself or my clients.  I will absolutely take a snap shot of what their body needs are after a thorough intake and evaluation and I do give them guidelines on how many calories a day are required to get them to their goals.  But I stress that they are guidelines. Life is to be lived and spending time counting every morsel you put in your mouth is no way to live life!  I feel that society (companies wanting your money in particular) make nutrition and health harder than it is.  I have helped clients break through weight loss plateaus by designing plans that had them losing 2+ pounds in one week.  But that isn't what my focus is or where my passion lies.  It's teaching my clients how to live a healthy lifestyle rather than knuckle their way through a diet, boot camp, or fad.

In my health coaching practice I've found the three most common things that help my clients achieve their goals are;

1. Nutrition and wellness education
2. Teaching proper portion size and healing foods specific to their body type
3. Partnership (they know I'm in this with them to cheer them on every step and guide them when they need it)

It's important to learn and know your body.  Pay attention to how foods feel to your digestive system. Do you feel sluggish after certain foods?  Or have indigestion?  Or nausea? These are all signs your body is giving about the foods you consume.

As for portion size, you can memorize the charts you find on the internet showing a deck of cards for protein, dice for 1oz of cheese, etc. but I find even that a little annoying. Here are a couple tips on portion sizing that, if you follow, are sure to get you some results even if subtle.  BUT it still matters what you're eating!  You can't use "proper portion size" recommendations while eating fast foods and junk still expecting to achieve health and wellness.  But you already know that ;)

• Use a 9-10" plate (if plate is bigger just don't fill it completely)
• Fill half your plate with vegetables
• Fill 1/4 plate with healthy protein
• Fill 1/4 plate with whole grain or healthy carbs
• If you're not using a plate and it's a quick snack; always have protein source with a vegetable or fruit and use your fist as the serving size guide 

Achieving health is not a difficult task.  It just requires desire from within and consistency until new habits become your new way of being.  But it can be done.  EVERYONE is capable of change.

XO   Joy

Lemon Water...Liquid Gold

Hot lemon water is all the rage now a days.  It's touted for so many benefits, some anecdotal and some scientifically proven.  I've loved lemons from an early age.  I used to peel them and eat them like oranges!  I believe you'll reap the benefits whether you prefer you fresh lemon juice in hot water or cold water.  We tend to make things more difficult than they need to be at times.  As long as you're drinking it...you're good!

A few months ago I started drinking fresh squeezed lemon in my water every day.  I generally use the juice of one lemon.  I also like to throw the half of lemon in my glass.  That way I'm getting the benefits of the oil in the rind as well!  The rind has its own health benefits like vitamins, minerals, and fiber. If using the rind or peel of any fruit always buy organic.

Although we consider a lemon 'acidic', in our body it has an alkalizing effect.  Which is great! Most systemic inflammation and chronic issues come from a chronic acidic environment in our body. Nutrition (and stress reduction) is key to reducing systemic inflammation and encouraging an alkaline environment in our body.  Below are some of the benefits to squeezing some lemon in your water on the daily, whether hot or cold!

• Detoxifies the body
• Promotes alkaline environment
• Enhances mineral absorption
• Helps ease stomach discomfort (especially right after a high-fat meal)
• Promotes clearer skin

Those are just a few!  But with health benefits like that what's stopping you?  So next time you get yourself a glass of water, go ahead and squeeze some liquid gold in it ;)

Your health will thank you!

XO  Joy

Balance

Balance in your life is critical to health, well-being, longevity, and happiness.

• This means work hard and play hard
• Be selfless and a little selfish
• Exercise and rest
• Eat well and a little "bad"

Not everyone's 'balance' will look the same.  What balance looks like for me may be imbalance for you.  The point is to find your balance with everything in your life.  And I promise when you do...doors open, opportunities arise and you will achieve everything you desire.

XO  Joy

Foods that naturally burn fat. I promise!

Many people take "fat burner" supplements to aid in weight loss.  I am a firm believer in doing things as natural as possible, besides the fact that "fat burners" work directly on your CNS and can be dangerous for some (especially those with heart issues). But did you know there are foods that have been shown to have a higher thermogenic effect (higher amount of energy needed to metabolize certain foods)and have the same effect as those "fat burners"?  But it's natural and safe!  Here's a short list below:

EAT WHOLE FOODS--> your body burns twice as many calories breaking down whole foods than processed foods

  SPICY PEPPERS-->it's the capsaicin in pepper's that rev up your metabolism and heart rate.  If you eat a really spicy meal, your metabolism can increase up to 25% for the following 2-3 hours!

FIBER--> fiber fills you up and absorbs 'gunk' sitting in your digestive tract like sugar, fats, and carbohydrates

  LEAN PROTEIN-->your body burns roughly 30% of the sources calories just breaking it down and digesting it!  That means if you eat a 300 calorie serving of chicken, you burn 90 of those calories just by breaking it down into digestible parts.  Score!

 Green Tea-->EGCG in green tea is a natural stimulant, it boosts your metabolism and encourages stored fat to be released.  Daily amount is roughly 3 cups a day.  

 FISH-->omega-3 in some fish (salmon, tuna, sardines) is said to affect leptin levels (a hormone that influences satiety and metabolism).

As a side note, some studies have shown a link between a deficiency in calcium and fat storage (it has to do with the release of a hormone, (calcitriol).  The important part to remember is that adequate calcium intake may help with weight loss by helping you burn fat more efficiently.

I believe nutrition is the cornerstone to health and I love finding new ways to help us reach our goals.  Have a question?  Ask it here! Not sure on what foods to eat now that you have this information?  Let me know.  I can post some delicious recipes and shopping lists to make your life easier ;)

XO  Joy

Metabolism boosters

We all try to find ways (in addition to exercise) to lose or maintain weight.  Good nutrition is a vital component to weight loss and overall health.  There are things nutritionally you can do, little tweaks, to help encourage weight loss beyond just exercise.  One way is to eat  foods that help encourage the breakdown of fat or discourage the formation of it all together.   Also, eating foods that make your body 'work' for one reason or another helps to boost your metabolism.  And one last component is eating and eating frequently.  I don't mean 5-6 big meals a day.  I'm talking eat every 3-4 hours roughly 150-250 calories.  And ideally your largest meal is breakfast or lunch (with largest meal coming in at around 400-450 calories).  Each food listed below in their own way helps to speed up your metabolism.  Independently, it may not be a substantial amount but collectively they can have a significant impact on your metabolism. Here are some of the most common nutritional metabolism boosters and their etiology:

Grapefruit; keeps blood sugar stable by using insulin     more efficiently

Tuna; packed w/Omega-3 FA’s which stimulates the production of Leptin (the ‘fullness’ hormone)

Hot pepper; the chemical capsaicin speeds up metabolism by as much as 25% for up to 3 hours

Green Tea; a compound found in green tea stimulates the nervous system therefore increasing metabolism

Whole Grain; requires more energy by the body to digest so you burn more calories and stay full longer

Combine all of these tips I've just given you in conjunction with being active and I promise you, you will see and feel the difference!

XO  Joy