Your Food Choices. They're Either Nourishing You Or Contaminating You.

Food is energy

Whether you accept this fact or not, we are all pure energy that has a physical form. Every thought we have, every emotion we feel, and every food we put in our mouths either nourishes your energy body or contaminates it.  There is no in-between.  

Think about the food you put in your body.  Is it nourishing and illuminating your body or contaminating it? I'm not saying that you can't indulge in a treat sometimes. Our body is amazing and has in incredible innate ability to heal itself. IF given the time and proper support. Follow the 80/20 rule. Eighty percent of the time be sure to eat foods that nourish and strengthen your body.  Twenty percent of the time it's okay to live a little and have that treat.  Do your best to make it a real food treat (say homemade cookies as opposed to Twinkies).  By following this simple rule your body will be strengthened, nourished, and illuminate in all that you do.

So today, each time you go to drink or eat...ask yourself "Is this nourishing me? Or contaminating me?".  Awareness is half the solution to any lifestyle problem.  So simply be aware and witness what follows. 

XO Joy

5 Reason You May Be Hanging On To That Belly Weight

5 Reasons You May Be Hanging On To That Belly Weight

1. Stress; stress releases Cortisol which is associated with extra weight in mid-section (among other health effects 
2. Lack of sleep; lack of sleep alters hormones in the body like Ghrelin and Leptin which are hunger and satiety hormones.  Lack of sleep also makes you crave simple carbs because your brain and body are jonesen for quick energy.
3. Your diet is centered on things that come from a box, can, bag, or take-out; all which are usually high caloric, high sugar, high sodium, hydrogenated, and lacking in nutrients. Empty calories!
4. Your sweat sessions…shall we say…aren’t sweaty enough; most people aren’t working out as hard as they think they are.  And although movement is better than being sedentary if you have weight to lose, especially in the mid-section, you have to get uncomfortable.  That’s why taking a class or working with a personal trainer is ideal.  They will hold you accountable and push you harder than you would normally push yourself.
5. You’re eating a low-fat diet; sounds contradictory but you have to eat fat to lose fat.  BUT the right kind of fat! Studies have shown that eating a diet sufficient in MUFA’S (monounsaturated fats) led to greater loss in fat loss specifically in the belly.

If you’re struggling with that belly bulge try these tips for 6 weeks and see if you notice a difference.  I’m confident you will! 

XO  Joy

Pre-Workout Meal

YOUR PRE-WORKOUT MEAL

Not sure what to eat before a good sweat session? You're not alone. Unless you're doing Bikram or a long-distance run or ride the recommendation is pretty standard.

• Consume light meal/snack 60-90 minutes before workout
• Consisting of healthy carbs and protein (2:1 ratio)
• Great options are; dried fruit and nut bars, banana or apple with peanut butter, half whole grain toast with 1 T peanut butter, etc
• 150-200 calories 
• At least 4-6 grams of protein and fiber.
• And water, water, water of course!

Although the guidelines for your post-workout meal vary a little, it's just as important.

And if you're a coffee drinker...try a half cup or so an hour before your workout. Countless studies have shown that when coffee is consumed (due to the caffeine) participants not only work at a higher intensity but for a longer duration as well.

So nosh your favorite pre-workout snack while sipping your favorite cup of Joe and you're bound to burn through some cellulite wink emoticon

XO  Joy

My Creation....Granookie!

Introducing.....the Granookie!

So I think I just may be on to something!  Today I created this recipe and I call it...Granookie! :)

It's a gluten-free granola bar/cookie.  It SO satisfies a sweet tooth but is super healthy and actually good for you!  I need to play around a little more with it to perfect it but...my first creation tastes pretty bomb diggity if I do say so myself ;)  

Here are the ingredients and stats:

• Organic gluten free flour
• Organic oats
• Organic maple syrup
• Sunflower seeds
• Pecans
• Dried blueberries, cherries
• Golden raisins
• Coconut flakes
• and the best part.....Dark chocolate chips

*They're pretty big so one is plenty to satisfy a sweet tooth!

• 125 calories
• 3 grams protein
• 3 grams fiber

Fiber Intake and Weight Loss

Another reason to get your daily fiber in!  A recent study showed that those who ate at least 30 grams of fiber a day lose more weight than those who eat less.  Another study found that 'plant based diets lead to weight loss'.  Now weight loss shouldn't be your sole reason for increasing fruits and vegetables...BUT...it's damn good motivator!  One thing to take note on is the 'plant based' phrase.  They didn't differentiate between vegan, vegetarian, ovo-lacto-vegetarian, etc.  because in those diets, you can still eat bad. Chips, cookies, and white stuff are vegetarian. So the focus was on a plant based diet.  Those of us in the nutrition (and health) field are constantly telling clients to increase their fiber intake.  And not just with whole grains.  It has to come from increasing fruits and vegetables as well. "Eat more fiber" doesn't sound sexy or exciting but if you know 'eating more fiber may kick-start my weight loss'...now that sounds exciting!  Of course there are so many benefits to eating more fiber than losing weight so don't get caught up on that. Results vary and it is dependent upon what you do with the rest of your eating habits and your activity level so don't take this new study and consider it a quick 'weight loss trick'.  It's not.  It's just confirming what we already know.  A high fiber diet leads to a healthier body and in more ways than one.  Here are just a few benefits to getting at least 30g/fiber a day in your diet:

• Lowers cholesterol
• Helps to maintain bowel health
• Helps maintain blood sugar levels
• Staves off hunger
• Those who eat a high fiber diet have a 40% lower risk of heart disease
• High fiber diet reduces the risk of kidney stones and gallstones
• Helps maintain skin health
• And much more...

All of these mentioned above are amazing but let's not forget the other benefits these functional foods offer like phytochemicals, antioxidants, and cancer-fighting properties.  So although the idea of losing weight while increasing fiber intake is a great one, try not to overlook the holistic benefits you obtain that go far beyond weight loss.  And remember when increasing your fiber intake, do so slowly and drink plenty of water to avoid irritation, gas, and bloating.
Eat up and enjoy!


XO   Joy

A New "Dirty Dozen"....Food Additives

By now most of us have heard about the "Dirty Dozen" and the "Clean Fifteen".  If you haven't, it is a list of the 12 "dirtiest" foods that you should buy organic and 15 "clean" foods that are okay to skip organic.  The list was put out by the Environmental Working Group, EWG, a nonprofit research group.  They now have another list for us.  A 'Dirty Dozen' on food additives.

There are thousands of additives in our food system.  Some that have been cleared by the FDA but pose an inherent risk to our health.  The rapid rise in chronic disease and decline in public health makes it obvious that our food system (and what is allowed and deemed "safe") is clearly failing us. This is why eating clean whole foods free of pesticides and additives are best.  Organizations like EWG help us by making it easier to understand the worst offenders in certain categories.  Here's a list that they have deemed the worst additives:

• nitrites and nitrates
• potassium bromate
• propyl paraben
• butylated hydroxyanisole (BHT)
• propyl gallate
• theobromine
• secret flavor ingredients
• artificial colors
• diacetyl
• phosphate-based food additives (Watch List)
• aluminum-based additives (Watch List)

This list is based on scientific studies of hundreds of additives.  Foods with these listed in their ingredients should be avoided or kept to a bare minimum at the least.  You have to be your own health advocate.  Value your body and be selective of what you put in it. For more on this topic you can visit www.ewg.org/research/ewg-s-dirty-dozen-guide-food-additives.

XO   Joy

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

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

Root Vegetables

Beautiful root vegetables

Other than carrots or maybe radishes, root vegetables tend to be overlooked.  Some seem difficult to work with or we're just plain not sure how to cook them.  These humble but hearty veggies are a delicious way to increase nutrient density to any meal.  And because they're root vegetables, they help to maintain balance in your root chakra (see 'Nutrition For Chakra's' post for more info).  

Root vegetables are low in calories, excellent source of fiber (which helps control blood sugar, prevents certain cancers, and heart disease, promotes a healthy gut, and increases satiety). Many root vegetables are also packed with vitamin C, vitamin A, potassium, vitamin k, and phytonutrients.  Some taste better raw while other are best steamed, roasted, sauteed, or baked.  

Below is a list of some root vegetables:

• Turnips; mild nutty flavor--mash, puree, stir-fry, or eat raw in salads
• Radish; mild peppery flavor--usually eaten raw, put in ice water first for an hour to add crispness, high in folate and potassium
• Parsnip; sweeet flavor--usually boiled and mashed, excellent source of fiber and folate
• Jicama; sweet nutty flavor--can be baked, broiled, or steamed, good source of fiber and vitamin C
• Beets; mild flavor--cook variety of ways, major cancer fighting benefits and packed with potassium and folate
• Carrots; mild flavor--eaten cooked or raw, do not store near apples which can give them a bitter taste due to a gas the combo emits
• Celery root (Celeriac); has a celery/parsley taste-- packed with vitamin K, calcium, and potassium, use in soups or stews

This fall step out of your usual rut at the grocery store and try a root vegetable you've never had before!  The produce aisle is filled with hidden gems.  You just have to look...and try!