Did You Hear the Latest About Teens, Soda & Heart Health?

Heart disease is the leading cause of death for both men and women in the United States and is often perceived as an “older person’s disease.” But now according to a first-of-its-kind study reported in Circulation: Journal of American Heart Association even the Now Generation can’t have a ‘whatever’ attitude about heart health.

Research shows that teenagers who consume a lot of added sugars in soft drinks and foods may have poor cholesterol profiles — which may possibly lead to heart disease in adulthood. (No worries I've got a Healthy Soda Recipe below :-)

“Added sugars” are any caloric sweeteners (e.g. sugar, brown sugar, high fructose corn syrup, fructose, fruit juice, honey, maple syrup, cane sugar, organic cane juice, etc.) added to foods or beverages by the manufacturer during processing or by the consumer.

The National Health and Nutrition Survey (NHANES) of 2,157 teenagers (ages 12 to 18) found the average daily consumption of added sugars was 119 grams (28.3 tsp or 476 calories), accounting for 21.4 percent of their total energy. To put sugar content in perspective:

o   12 ounce can of fruit flavored drink or soda = 7-10 tsp of sugar

o   brownie  = 4 tsp sugar

o   chicken nuggets  = 3 tsp sugar

o   plain slice of bread = 1-2 tsp sugar

 So you can see how quickly it can add up. This is especially true since sweet things have lost their status as treats and are everyday foods.

Recently, the American Heart Association recommended a specific upper limit for added sugars intake, based on daily individual caloric needs the amount of energy the person expends, sex and age. For example, 1800 calories might be the appropriate amount for an average teenage girl ages 14-18, she would need no more than 100 calories from added sugars. An individual with a requirement of 2200 calories per day would drink or eat no more than 150 calories from added sugars.

Teens consuming the highest levels of added sugars had lower levels of high-density lipoprotein levels (HDL), the good cholesterol, and higher levels of triglycerides and low density lipoproteins (LDL), the bad cholesterol. Here are a few of the study highlights:

• Consuming high amounts of added sugars in soft drinks and foods in adolescence is associated with poor cholesterol profiles and poor diet quality, possibly leading to heart disease in adulthood.
• Teens who ate the highest levels of added sugars had lower good cholesterol levels and higher bad cholesterol and triglyceride levels than those with the lowest intake.
• Overweight or obese teens with the highest levels of sugars intake had increased signs of insulin resistance.

The good news for teens is that the chances of heart disease can be reduced when you take steps now to prevent and control factors that put people 25 and older at a greater risk.  The research author   Jean Welsh, MPH, PhD, R.N. suggests reading labels of the foods and drinks you consume and replacing sugary drinks with water since the largest contributor of added sugar was found to be from beverages.

Healthy diet and lifestyle are the main weapons you have to fight heart disease.  The sooner you start the better and the easier.  Adults have done a good job of making it seem harder than it really is.  But the bottom line is the overall pattern of choices you make and your daily habits are what matter.  So make them count!

HEALTHY SODA RECIPE

6 ounces sparkling water

4 ounces cran-apple juice, apple juice, cranberry juice, orange juice or pineapple juice

1 lime wedge

Serve cold and enjoy!!

3 Reasons To Give It Up for Ash Wednesday

Albert Einstein said “insanity is doing the same thing over and over again and expecting different results.”  Now that we have officially blown all of our recurring New Year’s resolutions it’s time to get back to our senses.

Ash Wednesday, which marks the beginning of the 40-day lent season leading up to Easter, is TODAY!  During Lent many Christians examine their hearts and make sacrifices that will help them gain a renewed focus of Christ’s ultimate sacrifice and to be reminded that following Christ means dying to self every day.  

So here’s an idea - GIVE UP DIEting this year for Lent in exchange for a Christ Focus for your weight loss and wellness goals. Switching this focus may be the key to the real heart changes that will ultimately change our bodies.

Here are three reasons why:

1.     Dieters Gain More Weight: Scientific studies have shown that one-third to two thirds of all dieters regain more weight than they lost within four (4) years.  Restrictive diets are temporary fixes that make you focus on food even more, stress you out and in the end set you up for the likelihood of regain. - Whenever I dieted all I ever thought about was FOOD.

2.   Results Not Typical: Most diets promise you much of the same (in small writing, of course) “results NOT typical.” Yet we keep going back for more of this ‘promise.’  Meanwhile what has become typical is the soaring rate of overweight and obesity which has propelled lifestyle diseases like diabetes and cardio vascular diseases while diet companies prosper.

3.     There is no perfect diet: In a study examining diets with different proportions of carbohydrates, protein and fat, researchers found that it made NO difference what kind of diet people followed. By reducing calories they initially lost weight but after two years average participants had regained weight and were on a path to further regain.

  

What’s that tell you?  WARNING - Stop dieting! Stop going insane!

Do something different for Lent – rely on your faith to make lifetime lifestyle changes.  This begins with a change of attitude of the mind and heart where we:

1. Go to God. Create a new habit of going to God rather than food, shopping, people or things for comfort
2. Be Content. Practice contentment by being grateful for our daily bread 
3. Get God Power. Passionately pray and rely on God’s power rather than will power to gain the self-control and discipline to reach our goals (2 Corinthians 12:10).

So with dieting aside, here’s MY plan: I am going to give up and severely limit the laptop and texting time that affects my work/family balance.  This will carve deep into my evening and nightly tech time…HELP ME JESUS!! It’s silly and small but for me a sacrifice because I am addicted to my technology. I can already see I will be going through tech withdrawal and calling on his name. Pray for me PLEASE!! J But the point is I will be closer to Christ because of it and that is the root of wellness.

As you pray about whether you will observe lent consider a sacrifice that moves you towards a lifetime lifestyle of wellness because “with God all things are possible” (Matthew 19:26). 

Soup's Still On! Use up the last Butternut Squash with this Recipe

Spring may be around the corner but we still have a few more soup days to enjoy before the weather breaks for good.  If you still have one of the winter squashes in your kitchen or want to pick one up here's a quick easy recipe for a healthy comfort soup.

Butternut Squash Soup

1 medium sized butternut squash (approximately 3-4lb) or 4 cups

½ tbs ghee

½ tbs coconut oil or olive oil

½ cup onion diced

1 tbs minced garlic

1 cup milk (organic skim, unsweetened almond or your favorite)

½ cup unsweetened apple sauce

2 cups vegetable stock

1-2 tbs local honey

1 tsp pumpkin spice

½ tsp curry powder

¼ tsp sage

Garnish: freshly ground pepper & plain fat free yogurt

o Preheat oven to 400˚
o   Prick squash with a fork and place it whole on a cookie sheet or large pan. Roast it in the oven for 45 minutes until soft.
o   Once squash is cool, cut it in half and remove the seeds. Scoop out the flesh into a bowl, mash and melt the ghee in it and set aside
o   In a saucepan sauté onion and garlic in the coconut oil until translucent.
o   Put squash, onion mixture and all remaining ingredients in blender and puree.  Be sure to allow the steam to escape through the top hole and cover with a towel so that there is no explosion
o   Pour blended soup in sauce pan and bring to a boil then reduce to simmer.
o   Ladle in bowls and garnish with fresh pepper and 1 tbs plain yogurt
Enjoy your sweet warm treat!

5 Ways To Get Better Results Outside the Gym

Been going to the gym, exercise class or walking the park to get your daily work out in?  Well, good for you! Keep it up. But, if you are not seeing the changes you want to see, taking a look at your life outside the gym is a good place to start.

We live in a convenience society where our fingers do the walking. Drive-thru fast food & dry cleaning, curb side and home delivery for groceries and restaurant take out. Internet shopping for everything from household goods and books to clothes and electronics. You can sit in one spot and get  any and every thing from right there. I know because I am a huge Amazon fan and anything I don't think I can find I get on line.  I know I am not alone because just this weekend when my sister-in-law was visiting she went on a 10 minute shopping spree right on her iPhone while relaxing in a chair.  Guess we can add to the 'couch potato' the 'thumb potato' and the 'mouse potato.'  That's a whole lot of sitting.

If we are not careful, the gym or our daily workout might be the only time we move and for most of us that is not quite enough.  Good news is that we don't necessarily need to carve out more time for the workout.  All you may need to do is Stand Up (more) and Eat (better)!  In fact The Cooper Institute, where I did my Personal Training certification has launched a new campaign to help out.  Did you know that you burn about 33% more calories when you stand? That's what I call an easy solution.

Here are a few simple things you can do starting now:

1.     Sit less Stand more like when you are sending e-mails, texting or on the phone; you might even move your laptop from your lap or desk to a counter where you can work standing. (I'm standing now :))

2.     Lose the remotes. Get up to change the channel rather than use your remote. Hide the magic wands so you'll remember to move but try to remember that this is the plan otherwise you might forego changing the channel in a frenzied search for the remotes.

3.     Take 1-2 minute breaks from your desk every 30 minutes and walk around, march in place or do a few simple stretches.

4.     Walk and Talk. Whether you are at home or in the office, go in person to ask your neighbor a question. Have a walking meeting rather than a conference call. You’ll probably be more alert anyway.

5.     Eat more color and Drink less color. Fortunately you don’t have to know all the nutrients that are in the various fruits and vegetables because you are bound to get it right if you have a colorful variety on your plate (e.g. sweet potato, red chard, spaghetti squash, tomato sauce, etc.) Then when it comes to the accompanying beverage stay clear. Drink more “Crystal Punch” than coffee, soda, juice or tea to stay hydrated and save on calories.  Nothing beats water

Check out the Cooper Institute website to learn more www.standupandeat.org.

Unrealistic Expectations? + Brown Rice Part 4 Dessert

Ever set a goal and think 'there is no way under the sun I'll reach this goal' or that it is totally unrealistic? I know I have and it is those laughable,  'are you out of your mind' ones that I have decided to set and take to God. Who am I with my finite mind to limit an infinite God?

Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever!  Ephesians 3:20-21

If He wants to do it, He can and then some. And the best part is that our wildest imagination can't even fathom what He is capable of doing.  So, yes we can take these lifestyle goals that we have to God and expect that He can use His power to help us along!

Brown Rice Part 4 Dessert
Brown Rice Puding
2 cups steamed brown rice
1 cup milk (lowfat organic dairy or unsweetened vanilla almond)
1 tsp ghee (clarified butter)

¼ cup raisins

¼ cup craisins

2 tbs sweetener (local honey, maple syrup or 1 tsp stevia)

1 tsp vanilla flavoring

½ tsp coconut flavoring

1 tsp cinnamon

¼ tsp nutmeg

¼ tsp ginger

1/8 tsp cardamon

2 tbs dried shredded coconut

In a sauce pan saute the raisins, craisins in ½ tsp ghee until they are puffy.  Add the rest of the ghee and mix in the rice, coconut and spices stirring continuously until well blended.  Add remaining ingredients then pour the mixture into a baking pan. Bake in the oven at 350˚ for 15-20 minutes. Serve warm and top with whip cream (optional).

Mmmmmm rice is so good!

Brown Rice Part 3

'Waste not want not,' is the old familiar saying, and we are applying it to brown rice this week! Who knew that brown rice could be so versatile and tasty?  You can cook a big pot and keep re-using it, or you can take the left overs from the Chinese order and repurpose it for a new breakfast, lunch or dinner.  This rice stores well and will still be gluten free, full of fiber and flavorful!

Fried Brown Rice

1 ½ tbs sesame oil

1 small onion diced

1 green onion chopped

1 tbs minced garlic (3-4 cloves)

½  cup mixd vegetables

¼ cup water chestnuts

4 mushrooms thinly sliced

¼ cup baby corn

1 egg, beaten

1 cup steamed brown rice

3 tbs lite soy sauce or 2 tbs shoyu

1 tbs rice wine vinegar

1 tsp ginger

½ cup water

• In a bowl combine 1/2 tbs sesame oil, soy sauce, rice wine vinigar, ginger and water, stir well and sit on the side.  
• In a wok or large skillet saute onions, garlic, mushrooms, vegetables, chestnuts and corn for 3-4 minutes in remaining sesame oil. Set vegetable mix to the side. 
• Spray pan with cooking spray and scramble egg. Break the egg into small pieces and add vegetable mix back in.
• Add rice and mix well
• Stir in the sauce, seasoning the entire mixture of rice and vegetables and cook for another 2-3 minutes

Now you have another brand new rice dish!  Still have rice left over?  We've made it for breakfast and now for dinner. Tomorrow we will make a rice pudding for dessert!

Did You Get Dressed Today? + Brown Rice Part 2

Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience. - Colossians 3:12

I don't remember being taught how to dress myself but as I am coaching my two year old to get his arms in his shirt, I realize that dressing is a learned skill. It's also a necessary skill.

Every day we wake up and a part of our morning routine is to get dressed.  We'd never leave the house naked.   In fact we typically check the weather to make sure what we wear will be appropriate for the temperature.  And many of us have dress codes for work or school that we must follow.

What we wear can say a lot about who we are.  When we see a person in blue slacks and a gray or light blue shirt with red accents we know they are US Postal workers, we see someone dressed in brown our first guess - UPS, then we see someone with a long white coat we fix our mouths to say "Dr."  Most folks who know me have described my dress as sporty (a nice way of saying I wear a lot of sweats) and as a fitness professional that is kind of my identifying uniform.

But more than the clothes we wear that cover our bodies and reflect who we are, there are spiritual clothes we should be dressing up in everyday. This lifestyle of living for Christ requires a daily uniform of compassion, patience, kindness, humility and gentleness.  So make sure you are getting dressed every day and not trying to save this for a special occasion!

Brown Rice Part 2

Brown Rice Breakfast Porridge

1 cup leftover brown rice
½ cup steel cut oats
2 cups water
¼ cup raisins
1 tsp cinnamon
¼ tsp ginger
¼ tsp nutmeg
1 tbs sliced almonds
¼ cup low fat milk
1 tbs honey (optional)
1 tsp ghee or buttery spread (optional)


 Combine 1 cup water and the steel cut oats in a pot the night before.  In the morning when you wake up add ½ cup water and turn pot on to bring to a boil then lower flame.  When oats are tender add rice, remaining water, raisins, spices and ghee.  Stir to blend together well and cook until creamy 5-7 minutes.  Serve and sweeten with a drizzle of honey, add milk and garnish with almonds.


Tomorrow Seasonal Brown Fried Rice