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Climb

Stairs.  My daughter delights in climbing stairs.  Up and down.  Down and up.  Many and few. Big and small- she loves them all.  Whenever she sees them anywhere, she quickly toddles over to them and then looks up at me with gleaming eyes and a wide smile and pops her hand up to mine.  We practice over and over.   Once I began noticing her interest in stairs, I, like many parents, was a little concerned that her curiosity would lead to an injury.  So, I decided to train her- over and over again- so that she can get better and learn how to maneuver them correctly and how to receive assistance.      Sometimes her foot drags as she is lifting it to the next step.  So I reminder her to use her legs to push herself up.  Sometimes she loses her balance, so we stop and take a break.  Sometimes she falls.  We brush off the dirt and sometimes put a band aid on the skinned knee.  And then we go back out and do it again.  Why, because we can’t master anything if we don’t practice.  Intentional and strategic, I am pretty good at helping my daughter and others practice.  Creating a safe and healthy environment to take risk, try something new, accept grace and assistance- it is really fulfilling to help someone practice.  But I am not very good at allowing myself the time and the grace to practice– to fall, get a little dirty, or to skin a knee.  And, I really don’t give myself a few minutes to cry when my efforts don’t work out as I would have liked. When I get frustrated with seeing and experiencing results that are not in line with my goals, I can reassess, troubleshoot and evaluate how to do it better.  This is a skill I have that flows into a lot of areas of my life.   I determine appropriate actions to solve my dilemma and then expect to be able to see the results I want.  But why don’t I allow myself to practice?  Why do I put such pressure on myself to get it right?  Why I am so worried about falling down? Or getting up? Or being seen somewhere in the middle, with a few tears?  To a certain degree it might be the embarrassment of not getting it right.  To identify a problem, create a step by step plan and envision the desired outcome means I have a formula to follow.  But I think it is more than the fear of failure.  I think it is the fear that we will fall back into old habits– that we won’t actually get out of the pit or make any headway.  That we will stay stuck.  And, doing this again and again, in any area of our life, sucks us of hope.  It can leave us feeling depressed and void of self-confidence. Grace.  It is easy to talk about but, it’s a lot harder to give ourselves the gift of grace.  I can give it to others much easier than myself. So what can keep us from falling back into old patterns we don’t want to replicate in our lives?   VISION
If we have decided to make a change, we must, absolutely must, have a vision for where we are going.  “Without vision, my people perish (Proverbs 29:18).”  Our spirit cannot live, thrive, and love life without vision.  Write it plain….. Vision needs to be prayed about and then written (Habbakkuk 2:2).  The vision for your marriage, family, health, or career should not be a vague idea.  Actually, we should write it out.  It might change from year to year due to experiences, gained insight and wisdom from mentors, but it must be written.  If I am simply “behaving” in a way that is right because someone recommended it or it is supposed to help me, and I do not have core beliefs and convictions that it is what I want for my life, then it is simply legalism.   When you fall, and it will happen, It is much easier to revert back to old patterns and habits if you are not able to remind yourself of your vision.  Make it plain.  No fluff.  No flowery words.  Write what you mean, what you believe, what is true.  You have to want that more than anything else. Any plan can be thwarted.  Maybe you set out with a plan to begin reading the Word of God every morning before anything else.  But two weeks in, just when you are getting into a groove, you find that there are events and distractions preventing you from following through- your daughter woke up sick; an early morning meeting at work; you accidentally overslept; the phone begins going nuts with important messages- all valid issues that needed your attention.   Without a vision and absolute belief that you need the Word, every, single, morning, it would be easy to allow the events of life to distract from your plan.  Your heartfelt convictions for your personal life, health, career, and marriage must be identified and your vision made plain.  The future must look more appealing than the comforts of the past. COMMUNITYIn the parable of the Good Samaritan (Luke 10:25-37), it does not say that the man that was beaten had set himself up to fall OR that he saw it coming.  The robbers attacked and left him “half dead”.  BUT, the Samaritan, came and not only bandaged his wounds but restored him, placing him in an environment to heal and become whole.  Having a community of healthy people in our lives is essential.  When we fall, these individuals are not okay with simply helping us put on a band aid, they are devoted to walking us into restoration and creating a healthy environment around us to move forward.   LOVE
“Perfect love casts out fear (1 John 4:18).”  Fear of falling. Fear of disappointment. Fear of living with regrets.  Fear of staying stuck.  Fear.  It holds us captive.  Like an animal caught in a trap, arms floundering, trying to escape.  We are scared to move forward thinking that we won’t do it well or succeed.  But love, perfect love… this is the solution.  Only knowing this perfect love gives us the power to vanquish fear, forever.  Gone!  Conquered!  Eliminated!A life without fear…what a life to live! 

  • Grace to get it wrong
  • An environment to get back up
  • A vision for where we are going
  • Others for steady support
  • Real, complete love

 Practice.  Just go do it.  Mess up, drag your toes, wobble, do what you must.  But whatever you do, don’t let fear keep you just peering up the staircase.   Climb.  TRUTH: Grace and peace be yours in abundance through the knowledge of God and of Jesus our Lord.2 Peter 1:2 (NIV)
 

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Health
Eating Healthy on a Budget: 5 Tips for Saving on Groceries Without Couponing

 We all know that investing in our health now can save HUGE on healthcare costs in the future.  But the fact remains that eating a healthy diet can drive up our food bill each month.  In fact, a research review showed that consumers pay $1.50 more per day (per person) to eat a healthy diet!  Wow!! Essentially, a diet rich in fruits, vegetables, fish, and nuts costs a lot more than refined grains, and processed meats/foods.  For many, the added cost of healthy foods only causes more stress, making it difficult to stick to a healthy meal plan long term.

I used to be an expert at spending a fortune at the grocery store!  I racked up some of my highest grocery bills when I was a newlywed and in college (ie. no money!).  An excited nutrition student overflowing with recipe ideas to make my sweet husband and intrigued by ingredients and products unfamiliar to me, I tossed anything and everything into my shopping cart. Those first few months, my husband and I learned some hard lessons on budgeting and since then I have refined my methods.

As a dietitian and mom, food quality and healthy meals for my family are a very high priority.  I also love to have the freedom to be creative in the kitchen when I feel inspired.  But without a set budget each month, our grocery bills would be through the roof and we wouldn’t be able to accomplish some of our other financial goals.

Through my own personal experiences, working with clients, leading grocery store tours and cooking classes, and dedicating some time to research this area, I have fine-tuned my approach to saving on the grocery aisles… and it doesn’t include clipping any coupons in your Sunday paper! Leave your scissors in the drawer- this is not Extreme Couponing, just dollars and sense.

These are my top 5 favorite tips for saving money on groceries:

01. Meal plan 

“American families throw out approximately 25 percent of the food and beverages they buy. The cost estimate for the average family of four is $1,365 to $2,275 annually (NRDC).”  Imagine this- You go to the grocery store and purchase food for your family for the upcoming week.  Upon arrival home, you unload it all from your car and then toss ¼ of it into the trash.  Gone! Of course, no one in their right mind would do this.  But this is essentially what American families are doing every single week. Think of the money lost.

While many healthy food items do cost more than the processed foods, having a plan for what you will purchase and prepare ensures your bodies are absorbing those nutrients, not the trash.

Most individuals prefer to meal plan 1 time per week, before going to the grocery store, but it is imperative that you find a system that works for you and your schedule.  When you do sit down to meal plan, make sure to grab your calendar and view your upcoming schedule.

Consider all 7 nights of the week and when you will and will not eat at home.  Do you want leftovers for lunches?  Plan for that.  How many breakfast options do you want available? I cannot overemphasize how much money our family saves by simply having a plan and eating the food that is in our refrigerator.

 

02. Buy in Season

Farm to Table is not only trendy, it can save you lots of cash!  If the produce is in-season, it is almost always less expensive. Farmer’s Markets are the best places to identify what is and what is not in season.  It is either there or not.  Most grocery stores will have better prices or sale prices on in-season produce because there is greater supply and it often has traveled fewer miles from grower to store.

Many grocery stores also bring in local produce from nearby family farms and these items can be an even better deal.  

Part of the price you pay for produce at the store is for shipping, fuel, and storage.  The fewer miles, the lower the cost.

Meal planning allows you to focus on including the local and seasonal produce into your meals.  As much as you might like avocados, tomatoes, and blueberries, they will cost you double in December.  This doesn’t mean you can’t include these healthy foods in your diet year round, but if you are looking to save some change each week, choose mostly seasonal ingredients to build your meals around.

For more information on seasonal produce in your region, check out Sustainable Table.

 

03. Use Cash

There are few things that have the power to stop me in my tracks from impulse buys like using cash for purchases. I will do anything to avoid embarrassing myself to ask a cashier to remove an item (or several!) off my receipt because I cannot afford it that week.  Using cash has really trained me how to stick to my grocery list and avoid buying products on a whim. Believe me, if you have put back an item just one time, you won’t want to do it again.  Leave the cards home and take cash- I promise, you will stick to your budget.

 

04. Go Meatless 1-2 Nights Per Week

A pound of meat costs on average of $5 and extra lean meat can cost $6-7 per pound.  By simply swapping the meat with a vegetarian protein like beans, you can save about 80%!

Here are a few ideas for Meatless Meals:

Black bean tacos/taco salads

Garden salad with boiled egg and cheese and a small baked potato on the side

Stir fry with edamame and served with brown rice or quinoa

Grilled teriyaki tofu and vegetable kabobs

Quinoa & Edamame Salad with Citrus Vinaigrette

**For more ideas on meatless meals, visit MeatlessMonday

 

05. Notice Sale Frequency

Many ingredients and products go on sale following a predictable schedule.  For example, chicken breasts go on sale at a specific store I frequent every other week. Therefore, I buy enough to last me 2 weeks and freeze extra poultry for the following week.  You may notice the store brand frozen veggies go on sale every 3 weeks or certain dairy foods go on sale every 4 weeks.  Begin to take note.  You may simply pick up on these trends if they are often enough but you can also use a notebook (or smart phone) to jot down the date and the sale price and then notice when they go on sale again.  There’s no need to use this method for all products but for the ones you buy consistently, this is a great strategy.  Everyone wants to get the best price, if possible.

You may simply pick up on these trends if they are often enough but you can also use a notebook (or smart phone) to jot down the date and the sale price and then notice when they go on sale again.  You don’t need to use this method for all products but for the ones you buy consistently, this is a great strategy.  Everyone wants to get the best price, if possible.

Consider this: If you saved $10 on your groceries every week by using 2-3 of these tips, you would have $520 extra cash at the end of 1 year!!  What would you do with that money?  Go on a weekend getaway with your spouse?  Put the money into your child’s education savings account?  Use it for Christmas? Invest it in your retirement fund?

Healthy eating can cost more, but I guarantee that with some planning and intentional spending, you can buy the food you want without digging further into your pockets.  And just maybe, you will even pay yourself in savings from your hard work each week!

TRUTH: The soul of a lazy man desires and has nothing, but the soul of the diligent shall be made rich.  Proverbs 13:4

 

REFERENCES

Harvard School of Public Health, https://www.hsph.harvard.edu/news/press-releases/healthy-vs-unhealthy-diet-costs-1-50-more/

National Resources Defense Council, https://www.nrdc.org/sites/default/files/wasted-food-IP.pdf  

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Uncategorized
Who Are You Becoming…In the Middle?

What is the difference between a journey and an adventure?  To me, a journey sounds long, hard, grueling, and draining while an adventure sounds mysterious, exciting, fun and freeing.  What if we took the view of an adventure as we move towards our weight and health goals?  Is it possible to make the process fun?  Or at least, not a dread?  Is it possible to change the course of our health without feeling deprived?  I think that a lot of weight loss and nutrition books attempt to combine a formula for success, bottle it up and sell “easy.”  

 

The problem I see so often is that these messages rarely highlight the adventure. They identify the problem (a slow metabolism, processed foods, lack of strength training, hormone dysfunction, etc.) and then they sell the dream of ideal health, body image, and longevity.  But what about the middle?  What about the change in how we relate to ourselves and food?  What if the most important part is in the middle?  

 

  

What I have found to be true through nutrition practice and in my own life is learning to be content today while walking toward tomorrow.  Learning to be satisfied when the scale isn’t changing, when the old pair of skinny jeans still don’t fit, and when struggling with self-confidence.  Persevering through the valley– it is a lot harder than expected.  But, that’s where most of life happens… in the valleys.  That’s where mental muscle is formed and strengthened.  The valley is what makes the mountain peaks worth the climb.  

 

The brilliant motivational speaker, Zig Ziglar, believes, “What you get by achieving your goals is not as important as what you become by achieving your goals.” Achievement vs becoming.  

 

Essentially, the lessons we learn along the way add tremendous value to our lives. They make us what we are and what we become.  We are better people because we kept going, pressed on, and didn’t give up, NOT because we reached the goal. This sounds good in theory but can be a lot harder to grapple with.  We just love results.

 

After years of working with patients and clients for weight loss/management, diabetes management and more, the idea of being patient through the process is not a popular one.  People want to know what they can do now, today, to see change.  Sure, they all claimed they wanted better quality of life, but the scale and measurements showed them how close they were to accomplishing a goal, and provided a timeline to predict future accomplishments.

 

There is nothing wrong with tracking progress and celebrating victories, on the scale or elsewhere, but what if we celebrated the treasures and lessons learned today?  How can we look at today as a fun adventure and day worth remembering?

 

During my senior year in high school, there were several very bright students, all vying for the top 2 spots and the honor of speaking at our commencement ceremony.  I was always a hard worker but I was quite aware that several students had higher SAT and ACT scores.  If only I had a picture of my face the day I learned that I had earned the title Valedictorian.  Stunned.  Shocked.  In disbelief.

 

As humbled and excited as I was to stand before my fellow classmates and faculty giving my speech, I am more proud of the long nights in my room studying for exams; the writing, editing, rewriting and revised papers I worked on for hours to find just the exact words; the times I stayed after class to get help from an instructor; the detailed notes I took, questions I asked and thoughts I pondered. Those moments strengthened my mental stamina.  A lot of fun was mixed in with hard work.  Those moments developed “perseverance; and perseverance, character; and character, hope.  And hope does not disappoint.”  (Romans 5:4-5)

 

That is one experience that has shaped who I am.  How many times I have drawn upon the perseverance I developed during those long school days to accomplish a goal now as an adult.  If I did it then, I can do it now, right?   

 

How do we live today well while aspiring towards dreams with intention and perseverance?  One tool I have used with patients and personally is developing positive goals.  I define these as goals that focus on adding quality to life.  In the health arena, people often create plans and goals that eliminate, remove, and disallow.  Instead, consider what you will add to boost the quality of your life. Here are a few examples:

 

Instead of: Reduce or eliminate sugar sweetened beverages.

Positive goal: I will drink 64-100 ounces of water per day to hydrate, lubricate joints, and keep me from snacking when I am not hungry before I drink any other liquids.

 

Instead of: Reduce excess calories from eating lunch out.

Positive goal: Plan and prep weekday lunches at the beginning of the week so that I can eat nourishing foods that will keep me alert and energized when I am hungry.

 

Instead of: Stop eating processed foods.

Positive goal: I will chop fresh produce at the beginning of each week and have them available in the frig so that when I am hungry for a snack, I have healthy options.

 

By changing the tone and focus of the goal, you eliminate negative language that leaves us feeling deprived.  It is not about what we can’t (or shouldn’t) do but what we can do and what makes us feel great about ourselves and our bodies.  

 

Positive goals should make you feel empowered.  You always have a choice. Choosing the behavior that makes you feel great adds momentum as you work towards your long term goals.  It takes the arduous journey and turns it into a pleasing adventure.  Everyone has to go through the middle to reach the results they want.  Some adventures are fast pace and other a bit slow.  I believe that all can be amazing experiences.  


What do you want to become along your adventure?  How can this goal make you great?  TRUTH: Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.Galatians 6:9 (NIV)

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Health
Eating to Prevent Diabetes

Do you ever plan out how to add fat into your diet?  When it comes to meal planning, we often think through a lean protein, complex carb, and fruits/veggies but do you ever think about how you will include healthy fat?  While many people may naturally assume that they will automatically get fat through their food (like meats and dairy) it would be wise to be intentional about what types of fats you are including.

Exciting new research demonstrates that certain types of fats play a big role in diabetes prevention and improving insulin sensitivity.  This is not only good but great news for Diabetics AND everyone else.  Diabetics are constantly juggling their blood sugars, trying to control and improve them to prevent further damage to blood vessels and co-morbidities like cardiovascular disease.  However, those without diabetes also need to be keenly aware that their current food and lifestyle choices dramatically affect their risk for diabetes in the future. There are over 8.1 million people who are living with diabetes and don’t even know it according to the CDC (statistics as of 2014).

In this newly released meta-analysis research study that included over100 different clinical trials, it evaluated how different types of fats and carbohydrates affect the development of diabetes, including serum glucose, and insulin resistance/sensitivity.  Not only did it look at fat, but different types of fat including monounsaturated fats (MUFAs), polyunsaturated (PUFAs), and saturated fats (SFAs).  The results demonstrated

“substituting carbohydrate and saturated fat with a diet rich in unsaturated fat, particularly polyunsaturated fat, was beneficial for the regulation of blood sugar.”

This study is fantastic news because it removes the fear that some people have of including fats in their diet.  Fat included in the meal helps create satiety (the feeling of fullness) which is also really good news because nobody wants to feel hungry all the time or an hour after eating. However, sound bites in the media and on the news regarding studies like these can be dangerous.  They are often lacking all of the details and may give the wrong impression.  One of the keys in nourishing our bodies is looking at the big picture instead of glorifying or demonizing any one nutrient or food.

Here are a few things to know and consider…

  1. The research review shows that a diet rich in monounsaturated and polyunsaturated fats instead of rich in refined carbohydrates and saturated fats improves blood sugar control.  This means that intentionally including healthy fats (rich in MUFAs and PUFAs) like avocado, nuts and nut butter, seeds, fatty fish (like salmon, tuna) olive and canola oils to your meals in place of whole fat dairy, red meats, and processed carbohydrates can improve your blood glucose.  
  2. Remember that all fats have calories- actually, more than double the calories per gram compared to protein and carbohydrate.  So, simply adding them to your meals while continuing to eat the same foods/portions may contribute to increased calories and thus, weight gain.  In other words, if you add a few swirls of olive oil to your next meal, you are only adding calories unless you account for them in other ways.
  3. There are many different types of fats so any nutrition plan that says to eat more or less is leaving out details on how much to eat and what type.  This study shows that mono- and poly- unsaturated fats can have a positive effect on glucose control and insulin sensitivity, but saturated fats do not have this positive effect.  Therefore, to the dismay of many, including my husband, this study is not a free card to eat bacon, ice cream or steak to heart’s delight.
  4. Don’t forget the importance of balance.  Every single meal aim to include protein, healthy fat and complex (unprocessed) carbohydrate.  Nutrients work synergistically to energize and nourish our bodies.

Research studies are great because they form a foundation for recommendations, but they mean nothing if we don’t figure out how to apply them.  Here are a few ideas for swapping the unhealthy fats for better ones and reducing the processed carbs:

  • Trade cheese on a salad for avocado to reduce saturated fat (and calories)
  • Try making banana ice cream (like this one) when you are in the mood for a frozen treat
  • Baked kale chips (or root chips) in place of fried potato chips
  • Make a creamy yogurt dressing with greek yogurt in place of bottled ones
  • Crumble baked whole grain crackers in place of croutons (check the labels because a lot of crackers are not actually whole grain)

Every. Single. Day. You have the power to make little choices that define the future of your health. One small substitution. Three bites less. Choosing smart when eating out.  Our lives are built on choices.

Intentional choices, again and again, create the future we envision.

 

TRUTH: Whether you turn to the right or to the left, your ears will hear a voice behind you, saying, “This is the way; walk in it.”  —Isaiah 30:21

 

REFERENCES

Imamura F, Micha R, Wu JHY, de Oliveira Otto MC, Otite FO, Abioye AI, et al. (2016) Effects of Saturated Fat, Polyunsaturated Fat, Monounsaturated Fat, and Carbohydrate on Glucose-Insulin Homeostasis: A Systematic Review and Meta-analysis of Randomised Controlled Feeding Trials. PLoS Med 13(7): e1002087. doi:10.1371/journal.pmed.1002087

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Fitness
Amp It Up- Keep Your Metabolism Working For You

Did you know that after age 40-50, your body begins losing muscle at an average rate of 5% per decade?!  And, it can result in up to 30-40% loss of functional strength over the lifespan!! How would this affect your mobility, self-esteem, and quality of life?  This process of muscle deterioration, called sarcopenia, is considered to be a normal part of the aging process.  The muscles get smaller due to the loss of muscle fibers and shrink due to inactivity.  Your actual physical strength declines.  That is bad news for many reasons. Weak muscles increase the risk of injury, and injuries can be debilitating and occur at any age.

But, loss of muscle mass (atrophy), also results in a slowed metabolism.  YIKES!!

That’s exactly right… your fat burning machine slows down, making it even easier to pack on pounds.

Your body is burning calories all day long for normal body functions like breathing, producing blood cells and regulating temperature.  But as muscle mass declines, so does metabolism.  Muscle burns more calories at rest than fat, therefore, the more muscle you have, the more calorie burn potential you possess.  So, if we allow this natural process of sarcopenia to occur, you can expect your metabolism to take a nosedive once you hit your 40s or 50s.  For most, this is quite a frustrating dilemma.

The good news is that we don’t have to fall victim to sarcopenia.  You don’t have to surrender to unwanted weight gain.  It is not hopeless.  Research shows that YOU can not only halt the decline of muscle deterioration but actually improve it!  The solution is not a product sold in a bottle at the drugstore, a  specific food/beverage, or even a prescription given to you by your doctor.

Strength training is the magic formula!  

Not only will you help improve muscle strength, maintain or slow decline in metabolism, and tone up, but the benefits go even further. The American College of Sports Medicine identifies that,

“Regular resistance training can decrease the risk of heart disease by lowering body fat, decreasing blood pressure, improving cholesterol, and lowering the stress placed on the heart while lifting a particular load.”

With all these amazing incentives, why do many of us forget to include strength training in our exercise routine?

Common reasons people do not to include resistance training into their lifestyle:

  • I can’t afford to work with a personal trainer.
  • I don’t have access to a gym with weight machines and free weights.
  • I don’t want to embarrass myself by looking like I don’t know what I am doing at the gym.
  • I have knee and joint problems.
  • I don’t know what kinds of exercises to do other than bicep curls and chest press.
  • I barely have time for a walk around the block so adding resistance training feels overwhelming.

Can you identify?

All of us want an amazing quality of life.  We want to live well, enjoy today, exude confidence and look with expectation to our tomorrows.  Strength training can be a fundamental element of our healthy lifestyle and doesn’t have to be intimidating.  If you are young, including resistance training in your physical activity each week is a proactive measure to keeping your body fit, strong and your metabolism alive!  If you are a mature adult and embracing the latter half of your life, it is never too late to begin or recommit to a strength training routine.  The benefits are available the first day you begin!

Be encouraged that strength training does not only include traditional free weights and machines but can also be performed using exercise bands, your own body weight, medicine balls and even household products like a water bottle or aluminum cans.  You are not disqualified from the practice if you don’t own a gym membership.

The American College of Sports Medicine has created guidelines and recommendations for individuals to enhance strength, performance, and quality of life while reducing health risks associated with inactivity.  Based on medical research the following ACSM resistance training guidelines are stated:

  • Minimum of 2 non-consecutive but ideally 3 days each week.
  • 8-10 exercises that target major muscle groups (chest, back, quadriceps, hamstrings, etc.).
  • 8-12 repetitions per set- healthy adults.
  • 10-15 repetitions per set- frail or older adults.

Also recommended is a fitness assessment to determine fitness level and what types of strength exercises are appropriate. Gradually increase intensity as training goals are met.

If you are not in a habit of including strength training, there is no better time to start than now.  Your first step should always be assessment and clearance from a healthcare provider. There are various factors that may interfere with a healthy exercise program including use of blood pressure medications, pain in chest or joints, or dizziness with some activities.

Workouts don’t need to be lengthy in order to see great results. In fact, depending on the pace of your exercises, it can take as few as 20 minutes AND the American College of Sports Medicine warns that working out to “extreme fatigue” increases the risk of injury, especially in older adults.

In order to experience the long-term benefits of strength training, it is essential to be consistent with the practice.  A fitting expression, “use it or lose it” clearly depicts what is occurring physiologically when we neglect our muscles.  

If you are already in the habit of getting aerobic activity, CONGRATS- research shows you are already on your way to living longer! This type of physical activity is a fantastic way to burn calories right now and boost cardiovascular health (keep your heart pumping), but anaerobic activity (strength/resistance training) has a different set of benefits and to leave this part out of the equation is a loss- of muscle mass, bone mass, balance, and agility.  I also would propose that doing a little bit of weight lifting has the potential to boost your self-esteem as well.  Has anyone ever admired someone’s toned arms or calves?

What are some ways to include resistance training in your workouts?  

  • Work out program or exercise dvd- choose one with a qualified exercise professional that incorporates resistance training into the workout.  This is a great option for travel and when your schedule does not allow you to leave your home.
  • Strength training class- at a gym or community center. This is a great opportunity for clear instruction, encouragement, and support, access to a variety of weights and bands to meet your needs, and to ask questions about proper form.
  • Online demo videos/instruction- The CDC has numerous short videos you can watch that explain how to use a variety of weight machines as well as resistance training exercises for the home workout.
  • Qualified sports or exercise scientist/trainer- offers a wealth of knowledge and expertise.  They can create a customized plan for you based on your goals and fitness level.

Investing in the improvement of your muscle mass now will produce a wealth of benefits.

You can keep your metabolism working for you.

You can boost your confidence and physical fitness.

You can reduce your body fat!

You can embrace each birthday with vitality.

This is one step.  Take it and don’t look back.

 

TRUTH: He gives strength to the weary and increases the power of the weak.  —Isaiah 40:29 (NIV)

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Health Recipes
Dressing Up Your Salads

Take a look at almost anyone’s refrigerator door and you will likely find a bottle (or two or three) of their favorite salad dressing. Which one do you choose when you are at the grocery store? What makes you buy that one in particular? Maybe you adore the flavor… the zesty spice, the competing sweet and tang, the burst of herbs.  Or, maybe you are buying a specific salad dressing because it is the “healthy” one.  Maybe you have tried to convince yourself that if you choose the light vinaigrette, you are doing yourself a favor and eventually you will learn to like it.

 

Maybe the manufacturer has cleverly marketed the products to give the perception that after eating some fresh salad greens lightly tossed with this specific dressing, a slimmer waistline will naturally result.  Good luck!

Regardless of whether you are choosing salad dressing for the flavor or the perceived health benefits, salad dressings, like any condiment, can be loaded with foreign and manufactured ingredients, sugar, salt and preservatives. Not all bottled dressings are unhealthy.  But a closer glance at the nutrition label might have you reconsider which ones you use to dress your favorite salad veggies.

 

Go grab your salad dressing bottle and take a closer look. While the front of the bottle might appear eye catching, use clever lingo and claim to have healthy ingredients, the nutrition facts label is the real truth.

 

Notice ingredients that are added to “protect freshness” and add “color”.  Preservatives “protect freshness” and lengthen shelf life.  Many ingredients with this purpose are chemically derived or altered before adding to the product. In terms of color, thanks but no thanks.  Call me a “Plain Jane,” but I am okay with the natural color of the ingredients.

 

Dressings, especially vinaigrettes, can be loaded with sodium- often 350mg or more in just 2 tablespoons! Watch out… if you use 2 servings (4 tablespoons), you are consuming almost 50% of your daily requirement for sodium, just from the dressing alone!  This is especially concerning for anyone with hypertension, at risk for hypertension or needing to follow a low sodium diet.

 

Did you know that it is estimated that 75% of our sodium intake is from processed and fast foods?  The 2015-2020 Dietary Guidelines for Americans recommends no more than 2300mg sodium per day and the American Heart Association recommends even lower consumption of 1500mg per day.

 

An article in the Journal of American Medical Association (JAMA) states that Americans consume an average of 3400mg sodium daily. They state research that demonstrates a reduction of 1200mg sodium daily (to average daily intake of 2200mg/day) would reduce the number of people with hypertension by nearly 11 million!!! Bye, bye hypertension drugs!  Hello, real food!

 

Bottled salad dressings are not immoral or bad, they are simply manufactured products.  Therefore, these require additional consideration as to whether we want to toss them into our grocery cart or more importantly, on our salads.  If you want to have a salad dressing on hand, check out this article from Nutrition Action Healthletter, a division of the non-profit Center for Science in the Public Interest.

 

Salads are a fantastic way to eat the vibrant colored produce hanging out in our frig and most of us like a little dressing to enhance the flavors- I know I do.  But I also want to feel good about what I am putting on my salad. For me, being healthy is not just what I won’t eat (or eat less often), but what I choose to eat- choosing nourishing ingredients.

 

Years ago I began experimenting in the kitchen and have created my all-time favorite salad dressing recipe.  This was my way of controlling the ingredients and nutrition of the salad dressing.  It is tangy with a bit of sweet and oh, so good!  In fact, I make it almost every week and I truly eat a lot of salads because I love it so much!  I have experimented with several other versions but this one stays at the top of my list. Sure, I still use a bottled dressing here and there, but more often I make a dressing because it tastes better and is super quick shake up.

 

Making salad dressing might seem a bit intimidating at first but it is truly foolproof and if it doesn’t taste right, you can always tweak it. The best part is that it takes less than 5 minutes and only requires a few ingredients, not the long list like the bottled ones.

 

You don’t have to visit a fancy restaurant to get a top-notch dressed salad- you can do it at home.  It doesn’t require any fancy equipment.  A mason jar with a lid is the perfect shaker but you can also use a plastic container with a spill-proof lid. The traditional vinaigrette ratio is 1 part vinegar to 3 parts oil.  I found that I like a lot more tang than this provides and by reducing the oil, I am able to significantly reduce the calories.  If you find that it is a bit too tangy for you, add in 1-2 tablespoons of water to the recipe.

 

Remember, a really good dressing is meant to enhance the flavor of the vegetables, not cover them up.

 

Below I listed my recipe for Sweet and Tangy Balsamic Vinaigrette. You can use this recipe as a foundation and then tweak it to reflect your taste preferences and enhance the salad ingredients you are using.  Different vinegars can be used like Apple cider vinegar, red wine vinegar and even flavored vinegars (like raspberry, blackberry or black cherry).  Dried or fresh herbs can be included as well; begin by adding a little bit (1/4tsp), taste, and then adjust to your liking.  To sample your dressing, use a small leaf of lettuce, otherwise, it might taste too strong.

 

Sweet and Tangy Balsamic Vinaigrette

INGREDIENTS

½ cup balsamic vinegar (look for “aged” for best flavor)

3TB extra virgin olive oil

2 ½ TB dijon mustard (like Grey Poupon)

2-3 tsp honey

1TB minced shallot

salt/pepper (to taste)

 

DIRECTIONS

Combine all ingredients in a mason jar with lid and shake well. Store in refrigerator for up to 5 days.

What to do with leftover dressing?!  Here are 3 yummy ideas:

  1. Use as a marinade for chicken or pork
  2. Toss a few tablespoons dressing on fresh vegetables and then roast in oven on 400 degrees for 25-30 minutes
  3. Add to cold salad of quinoa (or other whole grain), chick peas and fresh vegetables to liven it up!

Go dress up your salad and enjoy the flavors!

 

TRUTH: Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. –Romans 12:2 (NIV)

 

REFERENCES

Frieden TR. Sodium Reduction—Saving Lives by Putting Choice Into Consumers’ Hands. JAMA. 2016;316(6):579-580. doi:10.1001/jama.2016.7992

Office of Disease Prevention and Health Promotion- 2015-2020 Dietary Guidelines for Americans

American Heart Association- How Much Sodium Should I Eat Per Day

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