Archive for Food

The Health of Our Kids

The health of our kids is a very serious thing. Today’s kids don’t eat or do the things that I used to do as a child. Despite not eating as healthy as I should when I was a child at least I was very active in some kind of sports activity. Recently I spoke at Lee Elementary School in Atlanta. This was an invitation that received from one of the 21 Day students.Sonya thank you I really enjoyed talking to the faculty.

I spoke to the faculty    about setting an example for the kids. Often times children look up to their teachers, especially in elementary school.  Kids will learn almost everything they need to learn in school; from elementary to college. I honestly feel that elementary is where the root is planted and from the root grows the fruit. Teaching a child what the purpose and function of food is is vital in helping them maintain a healthy body image. Teachers have stressful and overwhelming role and often times we take for granted all that they do.  Stressful situation can lead to unhealthy and over eating. If the teacher is stress and overweight healthy eating is not high on the list of priorities.  So what is the solution? Decreasing the stress thereby, decreasing the emotional stressful eating which can encourage them to make healthy food choices.

Jamie Oliver’s food revolution is a program whose goal is to change the food in school cafeterias. Processed foods, French fries, sugary milk, and unhealthy carbohydrates are the foods items that make up the menu in many of America’s schools. How can we expect our kids to eat fruits and vegetables when they’re not even available? High schools may offer a salad bar but when you’re use to eating French fires and hamburgers since elementary do you really think they’ll eat salad now? Probably not.

Small changes can mean a lot, replacing the white bread with whole grain, substituting fries for fruit, and grilled chicken for hamburgers. Kids will be kids and want to eat unhealthy foods but moderation is the key.  Totally restricting something from kids will only make them want it more. Giving children options is something that helps them feel more in control. Childhood obesity is at an alarming high if children are going to be the future we must take an interest in teaching them how to eat and maintain a healthy body and life style.

So I’m on a mission to help the teachers of the world decrease stress, make health conscious food choices while teaching our children they too can eat and be healthy.

You ARE What You Eat

Recently I realized that just because a person says they eat healthy isn’t always true. Women all over the world are body image conscious. From the smallest of women to the largest, women are forever looking at ways to enhance or change their look. What you look like on the outside is dependent on what you put on the inside. True beauty starts from within. For instance what did you have for breakfast this morning? What about lunch yesterday? Was it healthy? Or shall I say health conscious? You know that saying “You are what you eat?” It’s true! But how can you know what you are (healthy or unhealthy) if you don’t know what you’re eating?

Starting today I would like for you to keep a food diary for 1 week of all the food you put in your mouth. Everything. From a handful of peanuts to a bottle of water. Why? Keeping a food diary serves many functions:
1. Helps you see WHAT you’re eating
2. Helps you see HOW MUCH you’re eating
3. Helps you see How OFTEN you’re eating
4. Helps you see what you’re NOT eating enough of

If I took a poll of women at the gym during the 5:00 pm aerobics class probably 75% of them would say they eat healthy. While the other 25% may feel they work out so why worry about what they eat. To truth of the matter is you should always be conscious of the food and beverages you consume. Not just from the point of fitness but from an overall health status. Many foods can contribute to some of the major health issue like diabetes, hypertension, cancer and high cholesterol.

Eating can be very enjoyable but what makes it a real pleasure is knowing what you’re eating and why. This leads me to my next question. When you eat how do you feel?  Happy, sad, depressed, lonely, tired, exhausted, stressed, overwhelmed, or confused.  Get my point? Often times as women we eat to fill or cover up an emotional problem. When you keep a food diary not only should you write down the foods you consumed but include a small note about your mood/feelings at the time. Being able to recognize emotional food triggers can be vital to your success at changing your body image. Nobody knows your body and mood like you.

At the end of the week review your diary and see where you can make adjustments. You’ll be surprised at the things you thought you were eating and the things you were really eating.

Making Sense of Fiber

Having a healthy body on the outside is good but what about the inside? We all want to do whatever we can to live longer; healthy heart, lungs, and brain. While all those organs are vital for life, how healthy is your colon? That’s something we hardly ever think about when it comes to get healthy.

The GI (gastrointestinal) tract begins with the mouth, leads to the esophagus and extends through the stomach, small and large intestine, to end at the anus. Everything you out into your mouth has to go through this chain of events. Meaning nothing that you eat can bypass this section and skip to the next, unless you have had a surgery that alters your anatomy.

Complete digestion depends on the kind of food you eat. It normally takes anywhere form 12 -72 hours to digest food.  Certain foods like meat take longer to digest than vegetables. Fiber or roughage is one important nutrient to help with maintain a healthy GI system. Insufficient fiber intake can increase your risk for many health problems such as:

• Constipation
• High cholesterol
• Weight gain
• Irritable bowel syndrome
• Colon cancer

It is recommended to consume at least 25 -30 grams of fiber a day. That sounds like a lot of fiber but you’ll be surprised at how much fiber is in the foods you eat every day. Just by substituting white bread for whole grain bread gives you more fiber. Matter of fact; try very hard to remove anything white from your diet. Whole grains are not the only food items that contain fiber, many fruits and vegetables have the fiber we need. Meat and dairy products contain no fiber, and refined grains have had most of their fiber removed. To increase your intake of fiber, eat more whole and natural foods, and fewer processed foods. Some good examples of fiber-rich foods include:

• Legumes (lentils, dry beans and peas)
• Other vegetables
• Fruits
• Brown rice
• Whole grains (wheat, oats, barley)

Fiber does more than prevent medical problems like heat disease with can help you lose some unwanted pounds. Fiber makes you fill full and thereby decreasing your appetite and causing you to eat less.  It also binds to cholesterol and is released in the bowels. Speaking of bowels movements, are you regular? You should be. At least 2 BM’s a day is considered a healthy bowel pattern. Now don’t get too caught up with the number of BM you’re having, the key is to increase your fiber intake and let natural take its course. A word of caution… GRADULALY INCREASE THE FIBER INTAKE TO PREVENT DIARREA AND GAS.

Fiber is thick and consuming fiber without being properly hydrated will also lead to constipation.  Be sure to drink plenty of fluids when adding fiber to your diet.

21 Second tip: Increase fiber by 5 grams a week until you can get to the recommended 25- 30 grams a day and make sure there’s a bathroom close by!



Bye Bye Winter, Hello Sunshine!

Burr! It’s been a cold winter in Georgia. I can’t recall it ever being this cold. But you’re talking to a person that keeps the portable heaters all at all times plus the central heat. I’m always cold! When you think about the winter do you envision your self-exercising in or outside and eating healthy? Probably not. Matter of fact your excuse is “It’s too cold to exercise.” So now that we’ve established that you don’t like exercising in the winter what about the food you eat? Cold, dark winter nights lead many women to over eat, crave fattening comfort foods and let’s not get started with the Holidays. I won’t revisit that lecture, but I will say that the average holiday plate has 3000 calories!

Did you know that a lot of the foods we eat, we eat them because of the season? Here is a list of some of the foods that are considered to be the worst fattening winter foods a person can consume:

• Macaroni and cheese
• Beef chili
• Creamed based soups
• Casseroles
• Stews loaded with beef
• Pasta with thick creamed sauce
• Fried foods
• Crusted top and bottom pot pies
• Heavy frosted cakes and or syrup fruit filled pies

As always there are alternatives to these foods by replacing some of the ingredients with healthy and nutritious foods without sacrificing the flavor. These foods are high in calories and saturated fat and can add several unwanted inches to your waist.

That leads me to a question. Why do you think we don’t crave (desire) these foods in the spring/summer time? In my opinion, during the summer months it can get hot, humid and sticky (at least in Georgia) and I like to feel light, cool and refreshed. Not weighed down, bloated, tried and uncomfortable which is what normally happens after you eat a fattening meal. Maybe that’s why we tend to gain weight in the winter months.

Spring/summer is a time to really get in shape.  Women all over the world aim at looking their best in the summer and why not. It’s a time to show off that great body you’ve worked so hard to obtain. To me the sun is my biggest motivation. It’s something about sunlight that makes me feel happy want to get outside and do something.(We’ll discuss summer outdoor activities later)

As winter closes make a pledge to decrease the fattening foods and start becoming active. That way when spring does arrive you won’t have to work so hard to get swimsuit ready!

Increasing Your FAT Intake

Are you getting enough fat in your diet? That may be a confusing question for some. Getting the right kind of fat is important when it comes to being healthy. The EFA’s (Essential fatty acids) “good fats” are not made by made the body and therefore must come from your diet. There are two families of EFAs: Omega-3 and Omega-6.

EFA’s are vital for cardiovascular, reproductive, immune and nervous systems. EFA’s also regulate body functions like heart rate, blood pressure, blood clotting, fertility, conceptions and immune function.

The benefits of consuming Omega 3’s:

• Reducing the risk of heart disease
• Decreasing blood pressure in the prevention of stroke
• Depression
• Attention deficit hyperactivity disorder (ADHD)
• Joint pain and other rheumatoid problems, as well as certain
• Skin issues.
• Alzheimer’s disease.

The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.

While Omega-3 fatty acids help reduce inflammation, Omega-6 fatty acids tend to promote inflammation. Both EFA’s work together to promote a healthier well balanced you. The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids. Therefore we must increase our intake of Omega 3’s not 6.

Omega 6 benefits:

• Skin health
• Lower cholesterol, and
• Help make our blood “sticky” so it is able to clot.

But when Omega-6s aren’t balanced with sufficient amounts of Omega-3s, problems can arise. The imbalance between Omega-3 and Omega-6 fatty acids may also contribute to obesity. It is believed that many American consume too many Omega 6’s and not enough Omega 3’s. Omega-6 fatty acids are eaten more often than the Omega 3’s because they’re found in as eggs, poultry, cereals, vegetable oils, baked goods, margarine, seeds and nuts, and the oils. Refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers, and sweets as well as in fast food.

But even if you don’t like fish (or choose not to eat it), you can still get what you need from dietary sources, the answer lies in plants rich in omega-3s — particularly flaxseed. Flaxseed is available in health food stores and many supermarkets, sold as whole seeds, ground seeds, or oil. Sources of omega-3s include canola oil, broccoli, cantaloupe, kidney beans, spinach, grape leaves, Chinese cabbage, cauliflower, and walnuts.

21 Second Food Fact

1 ounce (one handful) of walnuts has about 2.5 grams of omega-3’s which is equal to a 3.5 ounce of salmon.

Now that you know a little about EFA (essential fatty acids) you’re probably thinking, “I can just take a supplement”. Wrong! Research has shown that the best sources of EFA’s are better absorbed from food not supplements.

Making Your Own History

Congratulation to The New Orleans Saints… WHO DAT!!!!!

February is Black History month not to mention my birthday month as well. But seriously with all that African Americans have contributed to this nation I think it’s an honor that America has set aside 1 month to recognize and honor African Americans that have been an asset to this country.

Many people not just African Americans are not recognized for their accomplishments until after they’re gone. Why is it that? Did we not notice all they achieved while they were alive? Or is it we (as a nation) really didn’t see the value in them until AFTER they died. What good is honor once you’re gone?

I want to really ponder that question today. Think about the legacy you’re leaving for your family. Are you making a mark that cannot be erased? Are you making the necessary changes to your life to ensure that you live a long, happy, for-filled life? Life is more than the things you have or how much money you make. Life is living, loving and learning. Living today as if it was your last, loving like you want to be loved and learning how to be wiser and smarter than you were yesterday.

I want every reader of this blog today to stop for 5 minutes and make a little history of your own. Make history by starting small and look at your life and see where you can make an adjustment to become more health conscious. It only takes 1 move to make history!

Mental Workout

21 and Done, If the Pain is Real the Results are Real! These are 2 of the slogans that I use for the 21 Day challenge and the I Love MY Body fitness class. They really don’t need much explanation, they speak for themselves. If you’re a student or have been a student of the 21 Day Challenge then you know why I say “21 and DONE”. “If the Pain is Real the Results are Real” is one that my brother came up with for the ladies in the fitness class. LOL they know it all too well. Don’t you ladies?

This week as very busy for me, I had a long, busy day promoting the challenge on Tuesday at a local corporation here in Atlanta, and then did 2 fitness classes with a small break between classes. These were not just any fitness class but a total body weight training fitness class with cardio at the end. That’s right cardio was at the end of class!

Don’t get me wrong I love doing anything that promotes the 21 Day Challenge but how many of you know that mentally you may want to do something but physically your body says “no ma’am not today”. That was me on Tuesday. My mind was willing but my body was weak. On top of all that I did on Tuesday I had to work a 12 hour shift at the hospital then next day.

As women we often have the right intentions on doing something but your body has a plan of its own. As tired as I was Tuesday I knew I HAD to make it to my fitness classes. Not going wasn’t an option. All I kept saying to myself was “These ladies are depending on me, I can’t let them down”. That’s a lot easier said than done. But I want to point out something. I spoke to myself. I told my body what it was going to do. I didn’t allow my body (flesh) to dictate to me what I had made up in my mind I was going to get accomplished.

Let me break it down a little more. When you commit to doing something your body will speak loud and clear with all kinds of excuses and will try to prevent you from achieving what you set out to do, especially when it involves exercise.

• Body aches
• Pain
• Hunger
• Tiredness
• Weakness
• Fear

For me it was being tired. I had just had a very busy weekend plus I’ve been going nonstop for the last 5 weeks with class, work and promoting. Not to mention I’m a wife, so I still have to take care of home .

Just because you think about doing something doesn’t mean it gets done, right? You have to put corresponding action with that thought. Thinking about working out is not going to help you get in shape. You have to actually workout. GET MOVING. While I’ll be the first to commend you on at least thinking about your fitness status I also be the one to tell you that the weight won’t melt on its own.

Speaking to your body is one way to maintain control. If you allow your body to do what it wants, eat what it craves when it wants it, this could lead to self-destruction. Leaving you asking the question so many women ask today, “How did I end up overweight?” We speak to other thing in life why not to the body. Don’t allow your mind to be on one path and the body on another. Work them together as a team and you’ll be amazed at what you can accomplish.

So the next time you feel like giving in to your body while your minds what to be active. Listen to your mind and speak to your body!

“Who Dat”

Congratulation to the New Orleans Saints for fighting a good fight and making it to the super bowl! “Who Dat”. That was an awesome game on Sunday, too bad I sent to sleep as it went into overtime. Just to wake up to loud clapping and yelling from my husband and brother.

It’s really hard to believe that the Saints as a franchise have NEVER been to the super bowl.  I learned that 4 other NFL teams haven’t been either, so that just goes to show you that there’s a first time for everything. I’ve been a Cowboy fan since birth, always have been, always will be. Sorry Cowboys maybe next year . Now that I’m married into a Saints family, the Saints have become my second favorite team.

Being that the super bowl is in 2 weeks (Feb 7, 2010). I wanted to prepare you now on how to handle yourself. I’m only referencing the food; you can cheer the Saints on to victory too.

I have found that when events like this come around people try to use it as an excuse to eat unhealthy. While having a “treat day” is fine. There are some women that don’t know how to control themselves and feel that once they mess up with one meal they might as well continue on the path of destruction. NOT!!!!

So I wanted to eliminate some of the excuses and give you some simple, healthy substitutions that you can do and still enjoy the game.  I challenge you to try some of the substitutions and let me know if your missed the fatty, greasy, artery clogging foods you USE to eat.

1. Baked chips
2. Lightly salted peanuts
3. Fruit tray
4. Chex party mix
5. Baked hot wings
6. Low fat ranch or blue cheese
7. Thin crust pizza
8. Veggie or Chicken pizza
9. Multi-grain tortilla chips
10. Salsa
11. Fat free popcorn

So while you prepare to watch the New Orleans Saints make history why not make a little history of your own by eating healthy for the Super Bowl. Small changes can yield big results! Enjoy the game.

Go Saints!

Setting the Example

Train up a child in the way that he should go and when he’s older he will not depart from it. (Proverbs 22:6) That is so true. As parents you have the hardest job in the world; raising children. With that job come a lot of responsibilities. Teaching your children how to make healthy food choices is included. Obesity in children is growing at a very fast rate with 1 out of 3 kids considered obese or overweight. Today’s kids don’t get enough exercise. They spend too much time in front of the TV with console games like XBOX, Play station and Wii. Not to mention the computer.

Our society has gotten away from the basics of home cooking, family meals and playing outside. It’s up to the parents to lead by example. We’ve got to show our children that eating and being healthy is a good thing.

Even though I don’t have kids (yet) I know that it will be up to me and my husband (me more than him) to set a good example when it comes to what our kids will eat. Making healthy eating choices is not as hard as you may think. Once you start, it becomes a life style and you can do it without giving it too much effort. There will be certain food that I will not allow my kids to consume on regular bases such as foods high in saturated fat like French fries, and partially hydrogenated fats like some of the processed foods including chips and cookies. There are so many other healthy alternatives available that will be just as good.

While I know some of you are saying, “She says that now, just wait until she has kids.” Let me ask you a question? If you never ate asparagus, how can you tell someone what it taste like? You can’t. I truly believe that people get caught up what it looks like more than how it taste. You can’t miss or dislike what you’ve never had.

Now don’t get me wrong, I know kids will be kids and they’ll want to eat things that are not healthy for them and I will allow it, but only in moderation. Children often duplicate what their parents do. Just image if you always drink water and they never see you drink a soda, they’ll adapt the same behavior. I would encourage you to explain to them why you’re not allowing them to drink sugar loaded drinks though.

Since this is a new year and you’re making some changes in your eating habits why not make this a family affair. It’s never too late to change, just be sure you explain to your kids why you’re making this change. Stopping them cold turkey will only lead to frustration. Make small adjustments at first and get their feedback. Remember change doesn’t happen overnight and making small changes is better than not doing anything at all.

Here are a few adjustments to get you started:

1. Have more fruit available-make it visible in a bowl on the counter
2. Try baked chips or sun chips instead of the regular
3. Eat whole grain bread
4. Try a low sugar, high fiber cereal
5. Use 2% milk instead of whole
6. Granola bars instead of cookies
7. Low fat graham crackers with sprinkles of semi chocolate chips place in microwave for 10 seconds with a scoop of low fat whip cream. (Mmm Mmm good!)
8. Fat free snack size popcorn
9. Trail mix (caution make sure they don’t have a peanut allergy first!)
10. Dried fruit
11. Flavored rice cakes with peanut butter

Give some of these options a try. Let’s strive to make our kids future healthier one meal at a time while decreasing the rate of obesity.

Foods That Help You Sleep

Have you ever been hungry right before going to bed but was afraid to eat because you “heard” that eating after 7 or right before bed caused weight gain? Well, you’re not alone. I use to be the same way. Notice I said use to.

Now if I’m hungry I eat something, no matter what time it is. It’s not the time that matters it’s what you eat that causes the damage. While  not eating 2 hours before bed is a good practice, something called life happens and you can’t always follow this practice.

Sometimes you may have trouble sleeping because you’re hungry. You lay in bed and toss and turn trying to fight the hunger pains just to end up staying awake half the night or worst you go to the refrigerator and eat whatever your hands can find. Well after reading today’s blog you can stop inflicting pain on yourself.

The body is so unique. Did you know you can eat certain foods and those foods react with your body and release hormones that relax muscles and promote sleep? Here’s a short list of chemicals that are used/produced by the body as muscles relaxants:

1. L- tryptophan amino acid that converts to 5-HTP in the brain
2. Serotoin- a relaxing neurotransmitter
3. Insulin- decreases blood sugar
4. Melatonin: chemical that controls the body’s internal clock to regulate sleep.

You don’t have to learn the above chemicals I just wanted you to know a few of them because the foods below contain them. These foods help you fall asleep easier and won’t interfere with your healthy eating lifestyle.

• Bananas contain the amino acid L-tryptophan which combined with potassium and magnesium convert to serotoin to help relax muscles and send you to sleep.
• Whole wheat toast- carbohydrate foods trigger insulin production which helps induce sleep.
• Oatmeal- another carbohydrate that triggers insulin production increasing the blood sugar and making you sleepy.
• Warm milk-like bananas milk contains the amino acid L-tryptophan and calcium that aid in sleep.
• Almonds- contain tryptophan and magnesium powerful ingredients that help you sleep.
• Cherries-this a new one that I just found while on my fast. Fresh or dried cherries are one of the only natural foods of melatonin. Researchers have studied and that tart cherries have very high levels of melatonin and recommend eating them an hour before bed or before a flight if you want to sleep on the plane.

Getting enough sleep is vital in maintaining a healthy life style. The next time you have trouble sleeping try one of the suggested foods listed and you’ll sleep like a baby.