That’s A Wrap for the May Bee (And Why Drinking Coffee Cuts Your Risk of Dying!)

coffee

I came into the May Bee challenge feeling energized and excited about the opportunity to blog every day most days in May. I had felt like I had been slacking on my posts, letting other things edge out my time spent at the computer writing. So I really relished the idea of doing this challenge. And I’m so glad I did! Not only did I learn a lot about the topics I’m interested in, but I also got to share that love with you. So, thanks for coming along on the ride. Maybe I’ll do it again next year.

For my last May Bee post, I want to talk about one of my favorite things in the world — a cup of coffee. If you know me at all you know I relish my coffee with gusto. So I was excited to read this article in The New York Times about how drinking coffee seems to reduce your overall risk of dying. Yay for no dying! As the article states “Coffee drinking was linked to a reduced risk of death from heart disease, stroke, diabetes, neurological diseases and suicide, although not from cancer.” I don’t need any health reasons to drink my two to three cups of coffee a day, but I’m glad to know I don’t have to feel guilty about my habit.

And with that, I bid a fond farewell to May 2017 as I welcome what I hope to be a really fabulous summer for me, and for you. Maybe it’ll be the best one yet.

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Vitamin D, The “Sunshine” Vitamin

sunshine drawing.png

This time of year, when the weather starts to hint at warming up in colder climates, you might think that you don’t need to supplement with vitamin D anymore. Or maybe you’ve never supplemented and think that because you live in a more temperate place like San Francisco or Kansas City that you get enough from the sun. But the truth is, if you draw a line from Atlanta across the U.S. and your city falls above it, you won’t get any meaningful vitamin D from the sun most of the year. Additionally, many people aren’t good “converters” of vitamin D, meaning they might get a lot of unprotected sun and still not have adequate levels of vitamin D.

It’s for all those reasons that supplementing with vitamin D is a good idea. And because so many of us wear sunscreen religiously throughout the summer, I don’t even stop taking my supplements in the warmer months (although I do cut back from about 3,000 IUs a day to 1,000 IUs). Read and print this informative page for more important vitamin D information.

***I am not a doctor and I am not qualified to prescribe any therapy or medication. Please always check with your practitioner before you start taking any new supplements. Vitamin D

Mocktails — Green Tea Mojitos

cocktailsmocktails

My 12 year old daughter is having a sleepover tonight and instead of the usual soda, I think I will make this Green Tea Mojito recipe for them to try (obviously as a mocktail).  I want to test it out for an upcoming dinner party we are attending. The dinner party is on St. Patrick’s Day and I have a 5k the next morning that I’ve been actually training for these last couple of months. And I want to do well. Generally if you want to do your best in a 5k you do all the right things the night before, which includes getting enough sleep, eating nutritiously  and abstaining from alcohol. Totally boring, I know. But I’m committed this time!  My usual M.O. is to sign up for a 5k with plans to “really train this time”.  And then a week before the race I realize that I methodically have trained 3x week using a calendar that I’ve printed out and taped up on the wall failed to do any training whatsoever. So I suck it up and do the 5k and want to die by 1/4 mile in because I’m not at all prepared. But something clicked for me this past fall and I’ve been as committed to my exercise as I have been to my other healthy habits. Hence the “dry” St. Patrick’s Day.

I thought this recipe with green mint looked fun for St. Patty’s day . I love mint and I love green tea. Did you know green tea has lots of antioxidants and cancer-fighting polyphenols? Studies have also shown that people who drink green tea regularly have less belly fat, lower cholesterol, and better blood sugar control.  The original calls for white rum, and I figure I can bring a carafe of the mix without the alcohol and people can add it if they want.

Beannachtaí na Féile Pádraig oraibh!

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Fats, Carbs and Protein For The Win

I have always struggled with my blood sugar. I am infamous in my family for getting, shall we say, cranky if my blood sugar dips. I regularly get a little lightheaded upon standing if it’s been too long since I last ate, and there have been times when I have gotten sweaty, shaky, and nauseated from waiting too long to eat.

I always just thought that this was how I was built. I couldn’t understand it when people told me they regularly skipped meals. I couldn’t fathom how that was even possible. In my recent studies to become a Nutrition Consultant, I’ve been learning a lot about blood sugar irregularities, also knows as dysglycemia. Because of regular blood tests, I know that everything else is functioning normally, and so far my low blood sugar issues haven’t caused any damage. BUT, left unchecked, high or low blood sugar can lead to all kinds of problems. We all know diabetes is a huge problem in our country, and chronically high blood sugar can (and probably will) lead to a Type 2 Diabetes diagnosis somewhere down the line unless you get it under control.

The good news is there is a lot we can do with our nutrition to help stabilize our blood sugar. Last week I started a concerted effort to make sure every single snack and meal contained a healthy fat (think nuts, avocado, fish, whole fat yogurt, olives, olive oil), a healthy carb (like those found in sweet potatoes, sprouted grain toast, or an apple), and high quality protein (again, nuts and fish and yogurt, but also chicken, legumes, a hard boiled egg, or hummus). Plus for each meal, lots of non-starchy veggies. I also have been giving myself a snack a couple hours after breakfast. I used to try to just hold out until lunch, but would find myself literally counting the minutes until 11:00 a.m. Ever since I’ve made these changes, It has made a HUGE difference in my hunger levels. It used to be that every afternoon between about 2 pm and dinner time, I would be ravenous. Normally that’s when I would inhale too many crackers because my blood sugar was low and simple carbs were what my body was begging for. But for the last week my blood sugar feels quite stable. I can wait until 12:00 or 1:00 for lunch now that I’m having a snack. And that period between lunch and dinner is no longer excruciating (because I’m nourishing my body with what it needs earlier in the day). I’ve been on vacation with family and have been so much more flexible in when we eat our meals because I’m not feeling like I might pass out if I don’t eat rightthisverysecond.

I don’t know if my weight will change, and quite frankly I don’t care. I like the fact that I feel healthier, more flexible about my eating schedule, and less cranky. I’m sure my family will enjoy those benefits as well.

So, if you feel like maintaining an equilibrium with your blood sugar is an issue, try this method. It takes a bit of planning, but it is worth it. And please check back in with me and let me know if it works for you!

For healthy snacking ideas, click here.

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Healthy Breakfast Recipe: Pumpkin Waffles

The third healthy breakfast recipe I want to feature this week is one you can make ahead of time and keep in the freezer until you are ready. We regularly make extra batches of waffles and pancakes on the weekend to pull out on busy weekday mornings. These waffles are gluten-free and paleo friendly (even though we are neither in our household). To add a bit of extra protein to your breakfast, I would suggest a serving of chicken breakfast sausage. I really like Applegate. Their chicken apple link sausage only contain Chicken, Dried Apples, Water, Honey, Salt, Spices and Parsley. 3 links are 120 calories and will add 9 grams of protein to your meal.  They are pricey, but because I eat mostly vegetarian and my husband does his own thing for breakfast, we use them sparingly.

If you don’t have a waffle iron, you can use this as pancake batter instead.  Enjoy!

pumpkin-waffles

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Healthy Snacks

Healthy Breakfast Recipe: Smoked Salmon Egg Bake

Following up on yesterday, I’m featuring a Smoked Salmon Egg Bake for today’s healthy breakfast. It has healthy fats (salmon, eggs), high quality protein (eggs, salmon), and some healthy carbs in the form of zucchini. These three components of breakfast will start you on the right path first thing in the morning, help stabilize your blood sugar, and hopefully reduce those sugar cravings later in the day.

Give this a try, eat it as easy leftovers all week!

 

smoked-salmon-egg-bake

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Healthy Breakfast Recipe — Tuna Stuffed Avocado

I recently created an educational handout for healthy breakfast recipes with lots of protein. Because here’s the deal: if you notice yourself craving carbs and sugar throughout the day, many times it’s because you aren’t getting enough protein at breakfast. A bowl of cereal with lots of refined flour or grains is satisfying at first, but really it doesn’t sustain you for long.  You ideally should be having high quality protein, healthy fats, and quality carbs (this can be in the form of vegetables or fruits) at breakfast. So, an avocado filled with tuna has healthy fats (tuna, avocado), high quality protein (tuna), and healthy carbs (avocado,which is also high in fiber, and red bell pepper).

If you have a problem controlling yourself around sugar, don’t blame your lack of “willpower”. When your caveman brain is telling you it needs sugar, it’s very hard to resist. But you can help to quiet that voice by setting yourself up to avoid those cravings in the first place. A savory breakfast can help. If you have a sugar problem, but you start your morning eating something really sweet, even if it’s a healthy smoothie, you’re just feeding into it. If you start with a savory breakfast that has fat/protein/healthy carbs, you might find yourself slowly craving sugar less and less.  Just a note: fruits and smoothies aren’t “bad”. But if you are having trouble with sugar, it’s best for a few days to skip the sweet breakfast.

I’ll post one breakfast recipe each day for the next three days. Just give them a try for the next few days and let me know if you notice any difference! This first one couldn’t be any easier, and will take just a couple minutes more than pouring a bowl of cereal.

Enjoy!

 

tuna-stuffed-avocado

Let’s Talk About Stress

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Several of my friends and acquaintances have recently talked to me about how stressful and busy their January has been so far. And I agree with them. I’ve taken on a lot of new responsibilities, but also still have all the usual ones. It’s been a flurry of activity. The coziness and fun of the holidays is long gone, and here in the frozen north, we are now left with a lot of winter still to enjoy endure.

So, how do we not just cope, but thrive? That’s the key, isn’t it? We don’t want to just slog our way through our days.

If we are constantly stressed out, we will have too much cortisol, the “stress hormone”, pumping through our systems. This can lead to disruptions in sleep, metabolism, energy levels, blood sugar regulation and serotonin levels (which help keep our mood stable), amongst other maladies. However, cortisol isn’t the enemy. In fact, it’s a necessary hormone for a lot of reasons. It will give us a quick burst of energy in the event of an emergency (like running away from an attacker). It helps up our immunity and resistance to pain in acute situations. But it’s when we have constantly high levels of cortisol that our bodies do not function properly.

So how do we keep our stress levels in check? Here are some things I recommend:

  • Turn off the news. Now more than ever, it’s important to periodically turn off the 24 hour/day news channels full of constantly “Breaking News”. This goes for Twitter and other social media. Turn off your phone. Turn off talk radio. Turn off the t.v. It’s called a news fast, and I think it’s vital to our mental well being.
  • Exercise. This doesn’t necessarily mean running full steam on the treadmill or doing extreme cardio classes. If your stress levels are really high, high-intensity exercise probably isn’t your best bet. Activities like yoga, barre, hiking outside and swimming might be better for the time being.
  • Rest. Give yourself some time off. Read a book, have a cup of tea, take a nap. Get 8 hours of sleep a night. Seriously.
  • Get plenty of sunshine. Even in the dead of winter, getting outside and seeing the sun is important. Even on my most anxious of days, if I walk the dog in the fresh air and sunshine, I always feel better. Check out my post about the importance of getting outside here.
  • Magnesium. You can read the post on magnesium I wrote last year. (Never take a supplement or over the counter medication without approval from your practitioner). I take 200 mg of magnesium citrate each night before bed. It helps relax my muscles and my nervous system. Start small on dosing, as it can cause, ahem, loose stools.
  • Cut back on alcohol. I know. But it works.
  • Eat regularly. Skipped meals can cause blood sugar irregularities and contribute to excess cortisol. Make sure you keep your blood sugar in check by eating regularly.
  • Meditate. Check out my post on meditation here. I swear by it.
  • Give yourself a break. It sounds so superficial, but you *must* take time for yourself if you hope to have the energy to take care of everyone else in your life.  Whatever helps you feel calm and centered, do it on a regular basis.

We live in a culture where being constantly busy and stressed is valued. Why is that? It’s silly. We’ll all wake up in our 80’s or 90’s (God willing) and wonder what the heck happened.

I’m constantly struggling with maintaining some sort of homeostasis, just like everyone else. Just because I have all these tools doesn’t mean I’ve mastered any of it. But it has helped me to identify where I can make some tweaks and changes. Maybe this post will help you too!

Is there something that works for you that I haven’t listed? Please leave a comment! And as always, please share this post if you liked it. You can also sign up to receive all my posts in your email inbox. How great is that?! Just click where it says “Follow Blog Via Email”.

 

 

New Recipe! Roasted Salmon with Garlic and Dill

Did you know studies have shown eating fatty fish with high omega 3 content once a week can help protect your brain? It’s true! If you have a family history of Alzheimer’s Disease, have Type II diabetes (which predisposes you to Alzheimer’s) or just want to do something healthy for yourself, I highly recommend eating salmon on a regular basis. Wild caught salmon is best — farmed salmon generally has less omega 3 content and is sometimes fed a diet of corn and soy. Read below for more information on why salmon, garlic, and olive oil are healthy for your body and brain.

 

roasted-salmon-with-garlic-and-dill

 

If you like this recipe, please share it on your Facebook, Twitter, Pinterest or other social media pages! Please leave a comment too, I love to hear from you!

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Midweek Mashup

MIDWEEK MASHUP

Happy Wednesday. It’s a short week! For that let’s celebrate. Surely all the kids are back in school and this week is probably hectic for many. Here’s some good information and a quick recipe to get you through to Friday.

I’ve always believed that if more people got in the kitchen and cooked meals for themselves and their families, they would be healthier overall. An acquaintance once lamented that she felt like there were so many nutrition rules that it felt impossible to feed herself and her daughter “the right way”, so she gives up and resorts to takeout. I say that the nutrition and wellness community has failed her if that’s what she (and likely so many others) feel. The truth is, a jar of decent quality pasta sauce and a box of whole wheat noodles with a bagged salad on the side is vastly healthier than a drive-thru burger and fries. So, if that’s where you are starting, that’s ok. Trust me, you will progressively become more confident in your cooking and before you know it you will have a repertoire of healthy and delicious meals that don’t feel overwhelming to make on a weeknight. I loved Dara Moskowitz Grumdahl’s take on this in her article “The Cure Is in the Kitchen” in  Experience Life’s recent issue. Take a look.

Speaking of making things easier in the kitchen, one approach that I’ve always practiced is to make extra for the freezer or fridge. When making soup, I often double the recipe and fill up Ziploc gallon bags with the excess. Lay them flat in the freezer for easy stacking. On busy nights just pull out a bag and reheat. Sides like roasted veggies are delicious warmed up or cold from the fridge all week long. In fact, I just bought another rimmed roasting sheet on Monday so I can easily make even more.  After this hectic week of back-to-school and houseguest coming on Friday,  I will also start using my weekends or Mondays to make a big batch of quinoa or other healthy salad that I can eat throughout the week for lunch. 

And finally, here’s a simple and delicious looking recipe for your next Meatless Monday or whenever you want to load up on veggies. These Vegan Thai Curry Vegetables look fantastic for a cool fall day, and the gentle spice should be well tolerated by all in your house. I would serve them over brown rice and fruit on the side and call it a day. In fact, it’s what’s for dinner tonight.

That’s it for this week. I hope you enjoyed reading. As always, please pass it along, post it to your pages, and subscribe if you did! And I would love to hear what you think in the comments.

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