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

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

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

Green Goddess Breakfast Shake

                                 

                     My Green Goddess Shake!

Last year I started replacing my breakfast with shakes.  I love it because I can get in 5-7 servings of fruits/veggies in this one glass of goodness! Plus, I've noticed a difference in my skin and on the scale.  I am a huge fan of shakes!  I use the Nutribullet.  I've had mine for a year using it daily and the blades are still super sharp.

When a client wants to lose weight, one of the first things I suggest is replacing their breakfast with a veggie/fruit packed shake.  The variations are endless but the results are the same; dramatic increase in vegetable and fruit consumption, increase in antioxidant and anti-inflammatory intake, increase in fiber intake (which leads to longer satiety), and generally weight loss (when in conjunction with other life-style changes)-just to name a few.

Here's what I put in my Green Goddess Shake:
1/4 of an avocado
1/2 C Kale
1 Pear
1 Green Apple
1/2 Banana
1 t. Ginger
1 C Almond milk
(amounts are estimates and can vary depending on personal preference)

Do you have a delicious shake recipe?  Post it here or email me and I'll share it on my blog!

XO  Joy

Coconut In All Its Forms...And Its Benefits

Every time you turn around there is another touted benefit of coconut oil.  Claims from curing Alzheimer's, lowering HDL, to weight loss.  Some studies have shown a possible link between the first two claims...although, coconut oil can also raise LDL so there is a trade off.  For this article I am going to focus on the latter claim, coconut oil and weight loss.  Of course,  like with many claims, more studies need to be done BUT some preliminary studies (as stated in an article on WebMD) show that coconut oil may help reduce waist size.  Which is a good thing since that is a predominant complaint and issue of most Americans.  After researching the topic and the results of several small studies, my opinion is that coconut oil does not help you lose weight in general but there is a connection between regular coconut oil consumption and smaller waist circumference.  Science is so careful to never officially claim something as absolute truth but it is enough for me to be encouraged and continue using coconut oil.  I could bore you with the long explanation as to why coconut oil consumption is associated with smaller waist size but I won't.  Instead I will just say coconut oil is a MCT (medium chain triglyceride) that contains predominantly lauric acid (a saturated fat), no cholesterol, 117kcals and 13g/fat per Tablespoon.  Medium chain triglycerides are thought to encourage thermogenesis or increase metabolism.  Okay, so I probably did just bore you but I hate not backing up the 'why' I say something.  The bottom line, for me, is that besides tasting delicious in all forms (coconut milk, coconut water, shredded coconut, etc.)  coconut oil is a powerful antioxidant and great for the skin, hair, and body as a whole.  I eat, drink, and use coconut in many forms as well as use coconut oil in cooking, baking, and even my shakes.  You have to decide what you believe and as with everything, moderation is key.  But for me...it is a daily staple in my house. Not to mention my go-to scent in candles and perfume! ;)

XO  Joy

If you have any question or comments about this topic please comment! Or if you have any great recipes please share them! :)

Health Benefits Of Tea

If you don't drink tea, you are missing out on some major benefits. I didn't used to like it but because I knew how good it was for my health I made myself drink it. And now I love it! Like many things, it may be an acquired taste. But there are so many varieties (black, green, red, white, herbal) you are bound to find one you like. If you have to sweeten it then I recommend doing so with honey as opposed to sugar. With honey you are getting even more health benefits than table sugar. Regardless of the variety, all teas have amazing health benefits in varying amounts. Below is a list of what health pop you'll get no matter what color or how you take it.  If these aren't enough to persuade you to try consuming tea...I'm not sure what will! 

• Packed with polyphenols
• Contains antioxidants (which reduce risk of some cancers, reduce signs of aging,     inflammation, and the list goes on!)
• Increase mental altertness withought affecting the CNS so no jitters
• May lower LDL cholesterol
• Contains ECGC which studies show may increase metabolism
• Some contain vitamins
• Herbal tea's can help with everything from anxiety to an upset stomach
• May help with bad breath (certain antioxidants inhibit the plaque build up which causes bad breath)
• Many many more health benefits but too numerous to list 

Like with most foods, less processed is better. They still contain these properties but with lower concentrations. So avoid the 'flavored' or highly processed teas.
XO Joy