Are you a clean eater?

At the end of last year I went through a complete magazine makeover. I subscribed to almost every magazine  pertaining to health and wellness (except for the ones for lady bodybuilders–no thanks!) Women’s Health, Shape, Self, Allure, In Style, Body & Soul, Alternative Health, Cooking Light, Eating Well, and Fitness. I received ALL of those. Every month. I was buried by a mountain of mags each month  I felt I needed to read them.

However, I noticed that all these magazines were doing something else besides taking up too much of my time  (not to mention reporting the same stories OVER and OVER). They were fueling my dissatisfaction with my body and my life. I was reading articles and tips about how to make your abs flatter,  “peel off” the pounds (I never understood that phrase!), have the best sex life ever, how simple it is to whip up meals in 30-min or less, or to just be plain ol happy.  What I realized, finally, was that I was constantly being reminded how I wasn’t ENOUGH, and that I needed an outside source to help me live a better life.  How could I be happy with my weight when I was bombarded with super fit models instructing me to work out MORE (I used to work out 6x/week).  I started feeling anxious that my life could be so much better if I only tried this tip, or bought that makeup. And since the magazines kept coming, it was a constant reminder how I could always do better, and be better.

After many months of this, I finally put myself on a “periodical” diet. I cancelled almost all the magazines that fueled this “not enough” feeling inside of me.  What I’m left with, each month, is the Oprah Magazine, Body & Soul, some magazines for dietitians, and Clean Eating.  What a turn around this has been for me! Not only do I have the time to savor each magazine, but I now feel empowered by what I am reading.  It’s enough.

One of my new favorite magazines is called Clean Eating.  According to the magazine, “The soul of clean eating is consuming food in its most natural state, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life-one meal at a time.” 

Now that’s something I can relate to!

The magazine offers tips on how to eat and “live clean.”  Take a look and see if you are a clean eater:

*Eat five to six times daily: three meals and 2-3 small snacks, including lean protein, fresh fruit, veggies, and complex carbs at each meal.  This keeps your body energized and birning calories efficiently all day long. (My note: I’m not 100% in agreement with this, since everyone is so different. Do what works for YOU!)

*Drink lots of water

*Get label savvy: Clean foods contain just 1 or 2 ingredients. Any product with a long ingredient list is man-made and not considered clean

*Avoid processed and refined foods: such as white flour, sugar, bread, and pasta. Enjoy complex carbs such as whole grains instead 

*Shop with a conscience: consume humanely raised and local meats

*Consume health fats (essential fatty acids) every day (Try omega-3 fish oils, heart-healthy avocado, olive oil, nuts and seeds)

*Learn about portion sizes  and work towards eating within them

*Reduce your carbon footprint: Eat produce that is in season and local.

*Slow down and savor: Never rush through a meal. Food tastes better when savored. Enjoy every bite.

*Take it to go: Pack a cooler for work our outings so you always have clean eats on the go

*Make it a family affair: Food is a social glue that should be shared with loved ones. Improve the quality of your family’s life along with your own.

Which magazines inspire YOU? How can you incorporate some of these clean living techniques into YOUR life?

You Ask, I answer: What to eat when weight training

 

I want to pump...you up!

“There is a lot of conflicting information about what the appropriate diet is for a weight training workout regime.  You typically hear low carb/high protein. That is vague.  Aren’t beans carbs but also high in protein?  Peanut butter = high in fat and sugar, but decent source of protein.  Is everything off limits except fish, chicken, and veggies? I hate fish, btw. If the goal is to build muscle and lose fat, then what can I eat?”  S.R., North Carolina

Wonderful question! I can totally sympathize with you and your frustration about what to eat to make the most of your strength training workouts. There are a lot of myths floating around there—one of them being that you should eat a high protein, low carbohydrate diet like you mentioned.  On the contrary, if you’re weight training (or exercising at all), carbohydrates should actually be the main part of your diet.  I also understand your trepidation of eating high calorie foods, such as peanut butter.  I think you’ll find, however, that peanut butter (or any nut butter) in particular is a fabulous pre/post workout snack that you can enjoy and not feel guilty. Just be sure it’s the natural kind with NO added sugar.

To build lean muscle mass, you need to take in adequate calories to fuel your body before, during, and after weight training. Not only do you need MORE calories, but you need the right KIND of calories in order to get a toned body. Let me break down the macronutrients for you so you can see what I’m talking about.

CARBOHYDRATES

Yes, I know, we’re all scared of carbs. But you don’t have to be, and well, you shouldn’t be. You should embrace them! Our predominant source of energy for weight training (approx 60-75% of your meal) should come from high-quality, healthy carbs.  Carbs are stored as glycogen in your muscles, giving you energy for short, intense bursts of power. Perfect for weight lifting, right? The harder and longer you work out, the more glycogen you’ll need.  Once glycogen stores are depleted, your energy level will drop. This why athletes always need to have high amounts of carbohydrates (think pasta before a marathon). So, there is NO reason to be afraid of your friendly carbohydrate. Just make sure they come in healthy, wholesome forms, like whole wheat bread, grains, fruits, and vegetables for example. (Skip candy—you might get a quick “high” but it will only lead to a bigger crash later)

PROTEIN

I once had a personal trainer that told me to eat ridiculous amounts of protein. He would look at my food journal and proclaim, “More protein!” And I’ve heard this from other friends whose trainers tell them the same thing. (No offense whatsoever to  personal trainers) It’s just that Americans OVERCONSUME protein by three or four times the needed amount!  In reality, only 15% of our workout meal should consist of protein.  As you know, your muscles are made up of protein. And while it’s true the strength trainers need to consume more protein than non trainers, we are still eating way too much!  And you know me—I’m not a fan of those protein shakes like muscle milk. First of all, it’s filled with crappy additives and chemicals. Your body likes whole foods. And second, it’s just way too much protein, and your body excretes what it doesn’t need.

FAT

Ah, the “four” letter word in the health world for many. But fat can be our friend, people! When consumed in small portions, certain fats are GOOD for us. After all, our brain is comprised of mostly fat…so we really need it. Think healthy unsaturated and monounsaturated fats like nuts, seeds, avocado, and olive oil.  Fat should make up about 30% of our workout meal. For example, that’s where peanut butter comes in. How about a half a banana with 1-2T of peanut butter, or peanut/almond butter on whole wheat. Eat half the sandwich before the workout, and the other half right after.

WATER

Remember to keep drinking and stay hydrated, since water is lost during exercise.  It makes a big difference to start your workout sufficiently hydrated, so drink 2 cups of water about 2 hours before working out, and keep drinking throughout the workout (4-8oz approximately every 20 minutes or as needed).

I’m sure you’re going to ask me about fluid and electrolyte replacers, like Gatorade. I’m under the impression that if you’re doing an intense workout longer than an hour, then something like that could work for you. But if you’re just doing a normal workout at the gym (which most of us do), chances are that just plain water will do. Plus, those electrolyte replacers can add a lot of calories and sugar back into your body.  For an all natural option, try coconut water. Most gyms carry it now, and it’s delicious.

Here are some examples of some pre- and post-workout snacks. Remember, you want slow-burning complex carbs as the base, like fruits, vegetables, and whole grains. You should try to eat about 15-20 minutes after working out, and keep the snack at about 200 calories.  The meal should consist of some protein and carbohydrates to fuel muscle growth and repair, and to replenish glycogen stores.

PRE-WORKOUT

1. ½ chicken, turkey, low-fat tuna salad or lean roastbeef sandwich on whole wheat

2. Lowfat yogurt with banana (try unsweetened greek yogurt-thick, creamy, and totally satisfying! You can also top your yogurt with nuts, seeds, raisins, etc)

3. Low fat string cheese with 6 whole grain crackers (Try Mary’s Gone Crackers, my favorite!)

4. Hard boiled egg with hummus

5. Smoothie with fruit and skim milk

POST WORKOUT

1. Scrambled eggs (or any other way) over toast

2. Bean burrito with whole wheat wrap, black beans, salsa, low fat cheese (Beans are a near perfect food—healthy carbohydrates and full of protein)

3. Stir fry chicken and veggies with brown rice

4. Whole wheat pasta with chicken and veggies

5. Whole grain cereal or oatmeal with milk and fruit

AVOID

Once again, avoid SIMPLE SUGARS like candy, especially before your workout. Your blood sugar will soar, leading to a drastic drop in energy. Crash and burn!

What is Normal Eating?

Good question, right? What the heck IS normal eating? What does that look like? Honestly, I have no idea. I’ve played around with so many different ways of eating over the years that nothing seems normal to me anymore. Read one magazine and they tell you to eat frequent meals throughout the day. Read another one that same month and they instruct you to eat three meals a day with no snacking in between. Which one is it?

I’ve struggled with the definition of “normal” eating for awhile now. With a history of emotional and some binge eating, in addition to a PhD in dieting, I certainly don’t have the answer to what normal is. After all, I’m still figuring out what works best for me.  And since I’ve cut out the sugar and the binges have stopped, does that mean I’m eating normally now? Again, what the heck does normal mean, anyway?

Here’s a definition of Normal Eating, written by Ellyn Satter RD, LCSW, that was absolutely MIND-BLOWING to me. I think you’ll see why in a minute.

“Normal eating is being able to eat when you are hungry and continue eating until you are satisfied.  It is being able to choose food you like and eat it and truly get enough of it–not just stop eating because you think you should.  Normal eating is being able to use some moderate constraint on your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods.  Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good.  Normal eating is three meals a day, or it can be choosing to munch along.  It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful when they are fresh.  Normal eating is overeating at times:  feeling stuffed and uncomfortable.  It is also undereating at times and wishing you had more.  Normal eating is trusting your body to make up for your mistakes in eating.  Normal eating takes up some of your time and attention, but keeps its place as only one important area in your life.

In short, normal eating is flexible. It varies in response to your emotions, your schedule, your hunger, and your proximity to food.”

Um, what? You mean…..there really is NO such thing as normal eating? That eating 10 chocolate chip cookies that I really wanted could be considered normal? Or that eating because I’m tired or bored is normal, too? I cannot tell you how much I LOVE this definition and how much it rocked my world when I read it a few months ago. In a way, it took the pressure off of me to be a “perfect” eater (and what the heck is perfect, anyway?).  What Satter is saying is that our body knows best. Listen to it. Trust it. Eat how and when it feels good for you at that moment. And give yourself a friggin break once in a while, too.

I hope that the next time you see the buzz words “normal eating” you’ll stop and question what that means, and remember that there is NO such thing as normal. Plus, who wants to be normal, anyway?

What does normal eating mean to YOU?

Practicing Mindfulness with Scrambled Eggs

Once again, I had a different post prepared for today but of course life always seems to get in the way of our plans.  I promise you’ll learn all about energy drinks tomorrow!

 I felt compelled to write about what happened to me last night– a pretty big moment for me.

I got home from class and back to Brooklyn on the later side, around 8:30pm. I went to my favorite vegetarian café  to pick up some vegetables for a late dinner, but unfortunately due to the late hour they were all gone (and probably for the better because who knew how long those veggies were sitting out in the open). Pissed, hungry, and grumpy (Matt and I call the combination of grumpy + hungry = grungry), I trudged home and started rooting around for something to make for dinner.

If you recall, in an earlier post I mentioned that I have a rule that I don’t east past 8pm, or 3 hours before bed. (I just feel so much better in the morning when I have an empty stomach—breakfast tastes so much yummier!) But, it was 8:45pm, I was hungry, and I decided I wanted to eat anyway.  I figured the easiest and quickest meal to make was scrambled eggs with some purslane from my CSA, so I went ahead and made it.

 Upon sitting down to the dining table, I paused for a moment, looked at my plate of food and literally asked myself out loud: “Amanda, do you really want this?” 

 “Yes, of course I want it,” I answered.  “I’m hungry, I’ve had a long  day, it’s not that much food, and it’s only protein. I think I’ll be OK in the morning”

 “But remember your guidelines you created,” my inner-self answered. “Do you really NEED to eat this food” (Mind you, I’m still talking aloud)

 So I looked down at my food, and I mean, really looked at it. Noticed the texture of the eggs, the smell, the yellow of the yolks and the green of the purslane. Did I really want this food in my body?

And as if by magic, I suddenly got up from the table, walked to the garbage, and threw it out. The entire meal I made, into the garbage.  I went to the coffee maker and made myself some teeccino with rice milk instead.  I stopped for a moment, thought about what I did, and a big smile came across my face.

What did I do? I stopped. I paused. I slowed down. I actually listened to what my body wanted instead of running on automatic pilot like I usually do.  I took the time to think about how I would feel in 2 hours when I went to bed and how my body would be digesting the food as I slept.  And I considered the state of my being 8 hours from then, when I woke up to eat breakfast and would feel bloated from the meal.

In the past, I probably would have gotten home, quickly eaten the meal, and most likely topped it off with something sweet, like chocolate.  Again, auto-pilot.  But this time was different. I practiced mindfulness and honored my body and my commitment to feeling my best.

So what can this tale do for you? 

Remind you to listen to your body. Talk to yourself (it’s OK to sound like a crazy person!), ask if you really want what you are going to put in your mouth.  Are you eating it for the right reasons? Are you honoring the commitments you made to yourself?  And is that the exact food that is going to nourish you at that moment? I actually realized I had wanted something warm because I had eaten cooling salads and vegetables all day, and my body just craved warmth, despite the heat.  I didn’t need the food to satisfy me.  The warm drink was all I needed.

Be mindful of what you are doing when you are doing it.  It’s a lot of work but the benefits you reap are well worth it.  My body is really thanking me this morning, and I know yours will too. 

Where in your life do you need to slow down and be more mindful?

The Integrative Nutrition Way of Life

This is the Integrative Nutrition food pyramid. WAY better than the USDA pyramid!

Happy Monday, readers! I hope you had a wonderful weekend.

I graduated from the Institute of Integrative Nutrition on Sunday, making me officially a certified holistic health counselor. I received my certificate, as well as the one from the American Association of Drugless Practitioners, and they’re ready to be mounted on the wall.  On Saturday morning, I stood up in front of 1500 fellow students and told them about my sugar addiction, and that I haven’t had a bout of binging or uncontrolled eating since I stopped eating sugar and sweeteners. I was completely freaked out to be speaking to a group that large, but it was also extremely cathartic and exhilirating. Needless to say, I finished up the weekend feeling very proud of myself for all I have accomplished (and grateful for YOU, my supporters, for joining me on this journey)

The school was an incredible experience. I can 100% confirm that my life has been transformed (for the better) and what’s even better that this is only the beginning! I already have my eyes on the next training I want to do, but nothing is official yet.  And in a week and a half, I’ll be done with my microbiology class and I’ll have  glorious month off from school Yessssss!

I had another post prepared for you, however, when browsing the Huffington Post website this morning I came across an article that the founder of IIN, Joshua Rosenthal, wrote.  In it he highlights the 12 steps to a healthy life, and these are foundation of what we learned at IIN (and is also my approach to health and wellness)

Article below, written by Joshua Rosenthal:

I’ve spent over 25 years observing how people eat and what they eat and it’s fascinating. What I’ve noticed is that people are confused and frustrated. One month there will be a study claiming the health benefits of eggs and the next month there will be a study claiming it’s a bad source of cholesterol.

I’m going to give you the non-frustrating approach to healthy eating and living. An approach that will be easy to follow for the rest of your life. It’s based on two little theories that have helped my clients, over 9,000 Integrative Nutrition students and their clients.

Bio-Individuality

For several years I followed a macrobiotic diet and I counseled and taught others to follow these principles to improve their health. I experienced improved health so I truly believed my clients would too. I got very mixed results. Some people experienced better health, but not everyone. So I began to experiment. Some of them got better if they ate more raw foods, while others got better if they ate less raw foods. I realized that one person’s food is another person’s poison.

Primary Food
When I was experimenting with my clients on different ways of eating I came across people who experienced improved health by leaving a dysfunctional career or falling in love. It was fascinating! I realized that there’s more to health than the foods we eat. Yes, it’s good to eat your vegetables, but relationships, career, spirituality and exercise is food for the soul.

These are the two “big concepts” that I’ve found have the largest impact on my clients and students.

However, there are also a lot more detailed concepts you can play with. But remember, in the spirit of bio-individuality, these are not hard-and-fast rules that work for everyone. Try your own take on them and see if they might be useful for you.

1. Drink more water: There is no right amount of water to drink, but generally the bigger and more active you are, the more you should drink. By increasing the amount of water you drink you can significantly reduce cravings, aches and pains and increase your energy.

2. Practice cooking: You might hate me for saying this, but cooking is a fundamental step to healthier living. By making your own meals you know what’s going into them. Meals don’t need to take hours to prepare and involve multiple ingredients.

3. Increase whole grains: Trust me it’s not these types of carbohydrates that have led to the obesity epidemic, but rather the processed goods like doughnuts. Whole grains are some of the best sources of nutritional support and provide long-lasting energy.

4. Increase sweet vegetables: People forget that these exist and they are the perfect medicine for the sweet tooth. Instead of depending on processed sugar, you can add more naturally sweet flavors to your diet and dramatically reduce sweet cravings.

5. Increase leafy green vegetables: These are seriously lacking in the American diet and they are most essential for creating long-lasting health. More specifically they help eliminate depression, improve liver, gallbladder and kidney function.

6. Experiment with protein: The majority of Americans eat way too much protein and mostly in the form of animal meat. Try other forms like beans or soy.

7. Eat less meat, dairy, sugar and processed foods; consume less coffee, alcohol and tobacco: Did you notice I said eat less instead of don’t eat? If I told you not to drink coffee or chocolate you would want it all the more. By increasing your whole grains, vegetables and water you will naturally crowd out the more processed items.

8. Develop easy self-care habits: People get so wrapped up in their busy lives that they forget to take care of themselves. This can be something as simple as a relaxing bath and as nice as a day at the spa.

9. Have healthy relationships: I call love the ultimate superfood. A loving, supportive relationship can nourish your soul. What’s more is when you feel love and happiness you are more likely to eat better. Reach out to that one person who makes you feel loved and nourished.

10. Find physical activity: You don’t need to spend hours at the gym. What gets you moving?

11. Find work you love or a way to love the work you have: So many of us spend 8 hours a day in a job that is unfulfilling and end up stressed out which leads to a slew of health problems. Ask yourself if your job is aligned with your values.

12. Develop a spiritual practice: Some people freak out when I tell them this, but it’s really about connecting with yourself. You don’t need to start going to church or praying every day. Maybe being spiritual means taking a walk in nature. Finding a spiritual practice can help you slow down and appreciate the non-material things in life.

This is the most laid back health program ever, but it really works. You don’t need to follow the steps in order and you can do one step a week. Pick the step that you are most interested in trying. Have you wanted to try a pilates or yoga class? Go for it! Maybe you’ve wanted to experiment in the kitchen.

I also recommend that you don’t do it alone. Everyone has someone in their life that also wants to improve their health. Who is that for you? You can be each other’s supportive coach and hold each other accountable for making the small changes to improved health.

I look forward to working with you on this journey to improved health and happiness.

Hemp-The Gateway Seed

Yesterday I enlightened you on the wonderful nutritional value of mushrooms. Keeping with this theme (it is summer concert season, after all), today is all about hemp. I’m sure memories of college bong sessions come rushing back, or images of hippies dancing around in hemp clothing with hemp bead necklaces. Ahh, nostalgia.  But did you know you could eat hemp too?

Eat it, don't smoke it.

First off, let me make this point clear: you do not get high from eating hemp seeds. Sorry for the let down. But what you DO get when you eat this superfood are incredible nutritional benefits. They are packed with loads of amino acids, protein, vitamins, and essential fatty acids (EFA) which are wonderful for your health.

 Let’s take a closer look at Essential Fatty Acids (EFA). These are fats that your body cannot produce on its own, and therefore needs to get these fats from an outside source. You can think of these particular fats as the “good” guys (yes, there ARE good fats, much different from the saturated fats in they typical American diet). The two types are linoleic acid (Omega-6) and linolenic acid (Omega-3).  These EFAs are found in hemp seeds and in the perfect proportion that you body likes (Note that we get more than enough Omega-6 in our diet, which is why you hear a lot about Omega-3s ie. fish oils, which are not as prevalent in our diet and hence we need to consume more of them)

 Another important aspect of hemp seeds are amino acids, which are the building blocks of protein.  One of the proteins in hemp is globulin, which helps to manufacture antibodies in your body, aiding your immune system. The hemp seed has 65% globulin, the most of any plant source.

 They also contain plant sterols which have been known to lower cholesterol. They also contain vitamin C, B vitamins, potassium, calcium, iron, and magnesium. 

 Not only are hemp seeds super healthy, they are delicious! They have this wonderful nutty flavor, making them a perfect addition to almost everything from your morning oatmeal to salads. Matt makes mean vegan hemp seed chocolate chip cookies. Ask him for his recipe!

 Hemps seeds can be found in any health food store, as well as hemp oils.  Because of their high fat content and tendency to spoil quickly (remember walnuts?), it’s best to store them in the refrigerator.  I highly recommend you picking up some hemp seeds on your next shopping trip and experiment with these tiny superfoods! 

 Here’s a recipe I found online at www.hemp-guide.com to get you started:

Hemp Pancakes Recipe

Breakfast is the most important meal of the day, why not start it with yummy hemp pancakes recipe! This recipe combines the goodness of whole wheat flour, the nutrition of hemp and the added option of super foods such as blueberries. What better way to kick start your morning!
Ingredients

1 cup of shelled hemp seeds (hemp hearts)

3 Tbsp Hemp Seed Oil

1 cup organic whole wheat flour

2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon salt

2 tablespoons HONEY (optional)

4 eggs, slightly beaten

1 cup plain organic yogurt

1 cup water

2 tablespoons vanilla

Berries (optional)

Directions

Combine flour, shelled hemp seed, baking powder & soda, and salt in bowl. Combine eggs, yogurt, and water. Whisk in butter. Pour into dry ingredients. Use blender to mix to smooth consistency. Cook on (buttered) pan / griddle (medium heat). Cook until tops are bubbly – turn and cook until browned.

Makes about 16 pancakes – can be frozen and heated up in toaster afterwards.

Optional: add in Berries while cooking!

Makes: About 16 pancakes

mmm, ‘shrooms

This is a completely random post but a coworker just asked me about the nutritional value of mushrooms. Told you it was random! My answer to her was that ANY fruit or vegetable packs a nutritional punch and to eat, eat, eat them! However, I did some further investigation on mushrooms and they’re extremely interesting. Perhaps this will convince Matt to start eating mushrooms…or maybe it’s better that he doesn’t, ‘cause we’ve got a good gig worked out where I get to eat them off his plate!

 *Mushrooms are the only fresh vegetable with vitamin D. You’ve heard a lot about this “sunshine” vitamin which you get from the sun, as well as certain foods. And many of us, especially women, are deficient in this very important vitamin. A serving of 4-5 white mushrooms provide 15 IU.  Studies have shown that the ultraviolet light of the sun can boost the vitamin D levels in mushrooms. Cool, right? (On a side note, the Daily Value of Vitamin D is 400 IU, but experts are saying we need upwards of 1000 IU. I’m taking about 2000 IU/day)

 *Mushrooms are fat-free, cholesterol-free (as are all plants!), low in calories (8.7 calories for a ½ cup serving) and sodium

 *They are full of nutrients such as riboflavin (helps maintain healthy blood cells), niacin (promotes healthy skin and digestive and nervous system functioning) and selenium (an antioxidant that is important for the immune system and fertility in men). These are typically found in animal products and grains

 *Eastern cultures and medicine have been using mushrooms for centuries (mostly shitake and maitaki varieties). They are used to balance the nervous system

 *When buying white mushrooms, select ones that are in-tact and firm. They can be found year-round in the grocery store.  To clean them, dampen a paper towel and gently wipe them to get rid of the dirt.  They will stay fresh in the fridge for up to 7 days.

Next time you’re at the supermarket, pick up some shrooms and experiment. There are so many varieties available, you’re sure to find one you like.  Here’s a recipe I found for stuffed mushrooms. Yumm!