Want to test drive a vegan diet?

If you’ve ever wanted to try the vegan lifestyle, here’s a great start. You can follow the 21-day Vegan Kickstart Program and experience what it’s like to be a vegan for 21 days.

And even if you don’t want to be completely vegan but you do want to eat healthier, there are great tips here…

PCRM 21-Day Vegan Kickstart Program: Physicians Committee for Responsible Medicine 21-Day Vegan Kick

Whether you’re drawn to chocolate, cookies, potato chips, cheese, or burgers and fries, we all have foods we can’t seem to resist—foods that sabotage our best efforts to lose weight and improve our health. But PCRM’s Vegan Kickstart will help you win the food fight.  For more information about the Physicians Committee for Responsible Medicine, visit support.pcrm.org

Lori

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Eight healthy veggies you can grow

By Jeff Yeager

bunches of asparagus at farmers market

I’ve confessed before that my enthusiasm for gardening usually dies on the vine long before the first cucumbers of summer are ready to harvest. I’m always looking for easy ways to satisfy my green thumb and, of course, ways to get the most broccolis for my gardening buck.

That’s why I’m a big fan of growing perennial vegetables in my garden — plant them once, and enjoy the fruits (well, actually, vegetables) of your labors for years to come.

I’ll always remember when the UPS man delivered a mysterious, rather dirty looking box to our new home the first spring we lived here. The box was carefully packed with damp sphagnum moss, the packaging material of choice for shipping the sacred Yeager Roots, a housewarming gift from my parent.

Other families pass down jewelry or antique furniture, but for the Yeager clan, the holy triumvirates of family heirlooms are root starts of asparagus, horseradish, and rhubarb. They are the direct descendants of the original Yeager Roots, dating back at least to my great-grandparents, and — family legend has it — much, much further.

Although — unlike fruits — there aren’t too many vegetables that are perennials, many of the ones that do exist grow in a wide range of climates and, once established, are low-maintenance enough even for a lazy gardener like me. They’re also among the healthiest veggies for you, and they’re generally inexpensive to purchase, if you don’t come from a family with its own royal roots line. Here are my personal eight great perennial vegetables: [Read more...]

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Don’t fall for those ’shortcut’ diets

by Holly Robinson Peete, Shine staff

You’ve heard about them in email forwards and late-night infomercials, but these five “miracle diets” just plain don’t work. From straight-up starvation to a steady diet of boiled cabbage, here are diets to steer clear of:

#1 The Grapefruit Diet

The claim is that eating grapefruit with protein triggers a “magical” fat burning process. We’re always wary of the word “magic” in regards to a diet, and this one is no exception. While grapefruit is loaded with vitamin C and fiber and is a great way to start your morning, there’s no evidence to support its reputation as a “fat-burner.”

#2 Juice Diets

While a liquid diet has the potential to starve your body into shedding excess pounds, a super low-calorie diet like this one kicks your metabolism into survival mode. Unsure where the next meal is coming from, your body hangs on to the nutrients it has, slowing your metabolism, and burning fewer calories overall. The minute you switch back to solid foods, there’s a good chance those pounds will “magically” reappear. [Read more...]

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Gaining muscle rather than fat

From DrMirkin.com

If you think you’re too thin and want to gain weight, don’t just sit on the couch and stuff yourself with food. Weight gain should always be in the form of muscle, not fat.

To build muscle, start a weight-bearing exercise program. Go to a gym and learn how to do the weight training circuit. Build up those arms and legs! As you exercise, your appetite will respond to meet your needs. It only takes 15 extra grams of protein a day to build a pound of muscle a week — so you really won’t need to eat a lot more.

(Remember that muscle weighs more than fat and also burns calories while fat simply stores calories. Think of a car engine versus a car trunk — Lori)

It’s never too late to start a weight training program. Underweight older people look and feel frail because they have lost most of their muscles, not because of lack of fat.

If you are inactive, you lose muscle mass to the point where you are unable to carry out daily activities — climbing stairs, getting up out of a chair — because your muscles are not strong enough to move the weight of your own body. [Read more...]

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National Nutrition Month

National Nutrition Month® is a nutrition education and information campaign created annually in March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

Registered Dietitian Day, also celebrated in March, increases awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives.

Below are three videos to help you toward better nutrition and, ultimately, toward better health.









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Gut bacteria may cause weight gain

The following article is one more bit of information explaining how amazing our bodies are but also points to the fact that our bodies can get out of balance because of the foods we eat, antibiotics we take or those that are in our food supply and by other environmental factors. This imbalance can start a domino effect leading to a multitude of health-related issues.

I know first-hand the ill effects of having a gut imbalance but also have found the solution to restoring my good health. Imbalances in the gut called dysbiosis can be hard to recognize if you don’t know the signs or symptoms for which to look. When the digestive system is out of balance, the following symptoms may occur:

* Bloating, belching, burning, flatulence after meals
* A sense of fullness after eating
* Indigestion, diarrhea, constipation
* Systemic reactions after eating
* Nausea or diarrhea after taking supplements
* Rectal itching
* Weak or cracked finger nails
* Dilated capillaries in the cheeks and nose in the non-alcoholic
* Post-adolescent acne or other skin irritations such as rosacea
* Iron deficiency
* Chronic intestinal infections, parasites, yeast, unfriendly bacteria
* Undigested food in the stool
* Greasy stools
* Skin that’s easily bruised
* Fatigue
* Amenorrhea (absence of menstruation)
* Chronic vaginitis (vaginal irritation)

(This list borrowed from Women to Women; accessed 3/7/10)

If your experiencing any of the above signs or symptoms, you might have dysbiosis of the intestinal tract. Some simple steps can help you restore your health. For the help you need, contact me at Lori@goodhealthconsulting.com to set up an appointment to help you find solutions and get back to good health.

By ALICE PARK of Time magazine

If you’re fighting the battle of the bulge, most of your attention – and frustration – is probably aimed at your midsection. It makes sense, since that’s where the extra pounds tend to gravitate, especially with the creep of middle age, piling on to form that dreaded spare tire.

But a growing body of research suggests there’s another, less visible reason to focus on your gut if you want to lose weight. Scientists led by Andrew Gewirtz at Emory University reveal that your intestines harbor a universe of bacteria – the so-called gut microbiota – that may play an important role in whether your body will store the food you eat as extra pounds. [Read more...]

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The whole grain truth

In my business, I see a lot of diabetics or folks that just want to lose weight and want to know the best foods to eat. When it comes to grains, I always let them know that the less processed the better because whole grains provide more nutrients such as vitamins, minerals plus more fiber than ground grains. The following is an excellent article explaining the digestive benefits of whole grains — Lori

By Diana Mirkin
co-author of The Whole Grains Cookbook

When grains are processed into flour or cereals, the primary concern is loss of nutrients. However, if you grind your own grains or use products that are made from the whole grain without discarding anything, you get all or most of the nutrients of the original grain. But grains that have been broken apart in any way will be digested quicker. That’s a big disadvantage for diabetics and dieters.

Carbohydrates are long chains of sugars, and only single sugars can be absorbed from your intestines into your bloodstream. The foods that cause rapid rise in blood sugar are those that are digested most quickly; the worst offenders are sugar and anything made from flour.

When you eat whole grains (seeds), it takes a long time to break apart the capsule, separate the carbohydrates from the fiber, and completely digest each grain. Your blood sugar rises slowly, stays slightly elevated for a long time (so you don’t feel hungry again soon after eating) and never reaches the high levels that come from sugar or flour. [Read more...]

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Infections plague livestock farmers

Pigs being injected with antibiotics

Pigs being injected with antibiotics

By MARGIE MASON AND MARTHA MENDOZA, Associated Press Writers
Posted on Yahoo.com

FRANKENSTEIN, Mo. – The mystery started the day farmer Russ Kremer got between a jealous boar and a sow in heat.

The boar gored Kremer in the knee with a razor-sharp tusk. The burly pig farmer shrugged it off, figuring: “You pour the blood out of your boot and go on.”

But Kremer’s red-hot leg ballooned to double its size. A strep infection spread, threatening his life and baffling doctors. Two months of multiple antibiotics did virtually nothing.

The answer was flowing in the veins of the boar. The animal had been fed low doses of penicillin, spawning a strain of strep that was resistant to other antibiotics. That drug-resistant germ passed to Kremer.

Like Kremer, more and more Americans — many of them living far from barns and pastures — are at risk from the widespread practice of feeding livestock antibiotics. These animals grow faster, but they can also develop drug-resistant infections that are passed on to people. [Read more...]

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Living lazy = living large

Teen Obesity: Lack of Exercise May Not Be to Blame
By Alice Park of TIME magazine

You don’t have to spend much time with teenagers to know that the average adolescent would rather devote an afternoon to sitting in front of the TV, computer or video-game console than working out in a gym. And in recent years, as physical-education classes have been progressively cut from cash-strapped public-school curriculums, teens have had even more time to lounge, slouch, hang out or do anything but break a sweat.

It’s no surprise, then, that obesity rates among U.S. youngsters have skyrocketed, tripling from 1976 to 2004. Public-health experts and obesity researchers attribute the trend in part to kids’ increasingly sedentary lifestyles. As teens spend more and more time anchored before a screen — burning fewer and fewer calories each day — they’re storing more of that unused energy as fat. Hence, the ballooning rates of obesity. (See TIME’s video “Obesity and Social Networks.”) [Read more...]

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Study: Processed food feeds depression

Can healthy eating habits combat depression? According to recent research from the University College London it’s very possible.

Many people eat diets that are high in fat, but are comprised mainly of trans fat or saturated fat from fried or fast foods. Not good, says Dr. Martinez-Gonzalez.

“The membranes of our neurons are composed of fat, so the quality of fat that you are eating definitely has an influence on the quality of the neuron membranes, and the body’s synthesis of neurotransmitters is dependent on the vitamins you’re eating,” Martinez-Gonzalez said.

It’s important to eat fats, but choosing the right type of fats is key. In simple language, fats are essential for the utilization of vitamins that assist with proper brain function. Our brains use fatty acids from fat to create the specialized cells that help us to think and feel.

We need a balance of fats so that our diets are comprised of 20% of total fats, with only 10% of total fat coming from the saturated kind like milk, coconut oil, butter or fats that are solid at room temperature. (Read more by Lori on this topic after the article below).

LONDON (AFP) – A diet heavy in processed and fatty foods increases the risk of depression, according to British research published on Monday.

Researchers at University College London also found that a diet including plenty of fresh vegetables, fruit and fish could help prevent the onset of depression. [Read more...]

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