Enjoyable Movement: what exercise do you enjoy?

In my last blog post, I had introduced the concept of Primary Foods-- the areas of life that feed us that are not food.  One area is Physical Activity (or exercise, for the purpose of this article).

I know you have all heard this saying before: "The best exercise is the one that you will do."  How many of you know that is true?

Let me share a little bit about my journey with exercise.  In first grade, my class was playing softball and I got  hit--hard-- in the forehead with a softball.  I stood there- frozen -- as it hit me ( no pun intended) that a ball just flew into my head.  Ever since then, I have been a little afraid of the ball.  In P.E., when we would play volleyball, I would always duck when the ball came toward me, like it was about to attack me. In high school, we had to run a mile in P.E.  I hated to run-- absolutely hated it. But I did it because I had to.  Not to mention, I was living in Flagstaff at the time, and running in cold weather made my chest hurt.  I got to college and started being obsessed with exercise-- I was starving myself and exercise was just one other way to find the "perfect" body and feel in control at the same time.  I began to be obsessed with the very thing I hated-- I would run every day- and not just once-- twice a day.  In a way, I felt like I was punishing myself.

The irony of it all is, as I recovered from the eating disorder, I gradually began to really enjoy running.  Especially as I started running more for toning and strength, versus weight loss.  Also, I really liked the feeling I got afterward.  When my kids were young-- really young (Briana was only 6 weeks old)- I began an exercise program for moms called Stroller Strides-- we would jog with our strollers and then stop to do interval strength training.  I really loved it and got so much stronger because of it.

Once my kids got older, my exercise routine waxed and waned...and then the problems began... I started getting pain in my hip which lasted several months.. I eventually was diagnosed with Fibromyalgia once the pain had spread throughout my body.  That was the end of running and I felt very sorry for myself.  I remember feeling like I could never do intense exercise again.  I had turned to a friend who also had chronic pain , who had told me she wanted to try Zumba, and I thought she was crazy.

Well, now my Fibromyalgia pain is GONE (that is a story in itself), and I am really enjoying exercise again! This time, I am NOT running-- but I am doing the very thing I thought would be crazy-- Zumba!   I also really enjoy doing yoga!  What keeps me going? The feeling I get afterward!
Why do I exercise?  Not for weight loss, because I don't really need to lose weight.  Not because I think I should.  I exercise because it feels good, it helps me feel stronger, and I know that diet is only half the equation when it comes to getting healthy.

I don't even like to think of it as exercise... I like to think of it as Enjoyable Movement.  I feel more alive when I do zumba or yoga.  I feel more empowered.

Physical Activity is one of the Primary Foods... one of the "foods" in life that feed us.  How are you doing with this area? I challenge you to try one new form of "Enjoyable Movement" this week!

Kellie
Certified Health Coach
www.nourishedandnew.com

Subscribe to my free monthly newsletter and receive a free e-booklet titled "Top 3 Ways To Prevent A Sugar Binge Now!"  Go to my website for my details.

The Missing Puzzle: Ways To Feed Our Soul

Dear friends...What if I were to tell you that the food you are eating isn't your true source of nourishment?  What if I were to sit down with you and your plate of beans and broccoli and say "I see  your food is healthy, but let me ask you something....are YOU healthy?"

You see, we can eat all the healthy foods in the world.... we can pay close attention to getting the right kinds of nutrients and in the right amounts.  We can choose to purchase only organic and nothing with artificial flavors.  We can avoid fast food and choose to eat home ade black brean brownies for our birthday.  These are all well and good;  we can do all these things, AND STILL NOT BE FEEDING OUR SOUL.

Now you might be asking me, "But you are a health coach, don't you only talk about food?"  If I only talked about food, it would be like having puzzle pieces and only putting together the frame.  Food alone isn't the whole picture.  There are other things in life that drive us and make us into the healthy, confident, sexy people we long to be.

Imagine you watch every bite you eat and are always trying out the latest diet, yet you hate your life.  Your marriage is on the rocks, you have no close friends, you dread going to work every day, and you are stressed out because you have no money.  Do you think you would be happy?  How much happiness would your plate of beans and broccoli bring you?  I"m guessing not that much.

Good health is not just about the food!  To me, health means being balanced in ALL areas of life.  The Institute For Integrative Nutrition talks about what is called "Primary Foods"... which are the areas of our life that feed us that are not food, such as Relationships, Career, Physical Activity and Spirituality.

How are you doing with these areas in your life?  Are you out of  balance?

Over the next 4 blog posts, I will be talking briefly about these different areas, and sharing tidbits from my journey as well.  


Don't forget to SUBSCRIBE to my blog! I only send blogs out about twice a week (maybe 3 on occasion).  If you have any questions on how to subscribe, then please let me know.

Also, don't forget to subscribe to my monthly, NEWSLETTER!  If you do, you will have a chance to download my free E-booklet, titled "Top 3 Ways To Prevent A Sugar Binge Now!"

To subscribe to my newsletter, go to www.nourishedandnew.com

Black Bean Recipes

In my newsletter, I talked about the importance of plant based protein, and I gave a special shout out to black beans.  Here are some great recipes!

Quinoa and Black Beans

Ingredients

• 1 teaspoon vegetable oil
• 1 onion, chopped
• 3 cloves garlic, peeled and chopped
• 3/4 cup uncooked quinoa
• 1 1/2 cups vegetable broth
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• salt and pepper to taste
• 1 cup frozen corn kernels
• 2 (15 ounce) cans black beans, rinsed and drained
• 1/2 cup chopped fresh cilantro

Directions

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Source: www.allrecipes.com

Black Bean Veggie Tacos

Ingredients:

1 can black beans (rinsed and drained)

1/2 a white onion, sliced

1 cup chopped mushrooms

avocado

yellow peppers (optional)

1 tsp. sea salt

1 tsp. chipotle pepper

1/2 tsp. curry powder 

Taco shells (look for gluten free if necessary)

1 cup shredded cheese -optional (I use Daiya dairy free mozarella)

1. Sautee the sliced onions and chopped mushrooms in oil (coconut or olive oil)

2. Add peppers if desired.

3. Sprinkle seat salt, chipotle pepper and curry powder and stir. Let cook on low for a couple of minutes.

4. Add to tacos, then add chopped acocados and cheese if desired

Protein Rich Snacks

We've come down to the last question!
This question (from my recent Giveaway) comes from Sarah, of Phoenix, AZ.

"What are some protein rich snacks that are good 

to grab and go?"

Answer:

I know many of us, especially working moms, or moms with young children are so busy and need snacks that we can take with us.  We are usually rushing from one activity to another.  The key is to find snacks, such as protein rich ones that will give us lasting energy, as opposed to quickly grabbing something like a candy bar  that will just give us a sugar crash.

It's important to consume protein because it helps build our muscles and tissues.  Also, it doesn't break down into fat like carbs do.  Protein helps us feel full and  gives us lasting energy.  So the key is to find a protein rich snack that does NOT contain loads of sugar.

For example, there are many protein bars out there that may look healthy, but when you look at the label, it may contain up to 20 grams of sugar.

Here are some ideas:

1. Raw almonds
2. Almond butter on an apple
3. Almond butter on  a celery stick
4. A hard boiled egg
5. Trail mix (mixed raw nuts, raisins and dried cranberries- with no added sugar)
6. Hummus dip (with carrots)
7. Goji berries (these are dried berries that contain protein)- you can find them at a health food store
8. Hemp seeds (mixed in a green smoothie)
9. Sunflower seeds
10. Greek yogurt (if you can handle dairy)

Or, if you have time, you can make something!

Raw Cacao Balls

3/4 cup raw cacao powder

3/4 cup raw almond butter (or any kind of nut butter)

8-10 dates

pinch of sea salt

optional- roll in shredded coconut

Mix all ingredients in a high powered food processor. Roll into little balls and keep in the refrigerator. May also be frozen until ready to eat. 

Makes about 20 .

Enjoy!!

E-Booklet for you!

Would you like to know how to PREVENT your sugar cravings?  Do you struggle with an addiction to sweet foods?  I have a FREE E-Booklet, as a gift to everyone who signs up for my FREE Monthly E-Newsletter! 

To subscribe, please go to my website at www.nourishedandnew.com and you will see the tab to the left. 

Eggs: Harmful or Helpful?

This next question comes from Maja, from Tucson, AZ

She asks:

"Are eggs as bad as smoking a cigarette? According to the Fox News this morning, there is a study stating that eating more than 4 eggs a week can be harmful to one's health."


Answer:

Thanks, Maja, for that very important question.

It seems like eggs have had a bad rap for quite some time now.  Remember the days where "fake" eggs were all the rage?  I remember consuming the "food like substance" in college, all because I was afraid of eggs.  I thought they were absolutely evil.  

Why have we been so afraid of eggs?  Mainly because of the cholesterol content.  It seems it is this reason alone,  that researchers  recently used to try to convince people that consuming eggs can be just as bad as smoking.  

First, comparing eggs to tobacco, in my opinion, is absolutely ridiculous. Tobacco is a drug that contains the highly addictive, Nicotene.   Smoking is the single greatest cause of preventable death.  It is a major risk factor for heart attacks, stroke, COPD and cancer. It just doesn't make sense to compare a drug that causes so much destruction, to a complete, whole food.  I don't recall "excessive egg consumption" as a typical cause of death. Hmm..

 The reason why these "experts" make this comparison is because smoking has been shown to cause hardening of the arteries, which is what some people say is mainly caused by too high of LDL (bad) cholesterol.  Since eggs are known to contain cholesterol, the conclusion is made that eggs are just as bad as smoking, based on certain research that shows that a too high cholesterol content increases the risk of heart disease.

So, what is this study that Maja mentions?

According to CNN:

"The study published online in the journal Atherosclerosis found eating egg yolks regularly increases plaque buildup about two-thirds as much as smoking does. Specifically, patients who ate three or more yolks a week showed significantly more plaque than those who ate two or less yolks per week."

Now, let's dig a little deeper here.  It's important to not blindly follow every study out there. If we did, we would be tossed to and fro between every extreme view out there, like a boat tossed around in a storm. 

What is the number one question we should ask ourselves when a study is performed?  
WHO FUNDED THE STUDY? 

According to NaturalNews.com,  this study was authored by scientists who have financial ties with BIG PHARMA. (aka the pharmaceutical companies)

Secondly, question the validity of the study.  A reliable study is what would be considered as Gold Standard. What that means is that it is a double blind, placebo controlled, independent study. 

This study seemed to based on mere speculation.  The participants chosen all had existing cardiovascular issues. Strike one right there.  Also, waist measurements and physical activity were not taken into account.  Lastly, what about the rest of their diet?  How do they know the eggs were the culprit, and not Double Cheeseburgers? 

So back to the original topic, which is what scientists are blaming cardiovascular risk on in the first place.  

It is what we have feared for years now.... CHOLESTEROL.

Cholesterol is found in many foods, and, admittedly, eggs do contain about 237 milligrams of it. 
However, this does not mean we need to be afraid of it.  In fact, the liver produces about 75% of our cholesterol.  It is necessary for keeping us alive! What we really need to look at is the size of the cholesterol particles...we need particles that are large, light and fluffy, as opposed to the small and dense kind that can build plague and harden arteries. 

Studies are now showing that it is not high cholesterol that is causing these damaging, small cholesterol particles..... it is sugar.  Insulin resistance is a major problem in this society.  Diabetes is very common.  Many people deal with a high triglyceride level.  This problem is not caused by fats, it is caused by excessive sugar intake.

So, going back to BIG PHARMA'S  vested interest in this recent study comparing eggs to smoking..... what is the real issue here?  This is just one more way to get people to take Statin drugs to help prevent heart disease...... scare tactics are such a great way to get people to give up on their diet and resort to a quick fix.  

So what are the benefits of eggs? One great thing about eggs is that they actually increase HDL, which is the good cholesterol.

I, for one, really love eggs.  Not only do I enjoy the taste,  I love how they are a complete protein. They also contain 13 essential nutrients, which all happen to be in the  yolk. Eggs are an excellent source of B vitamins, Vitamin E, Vitamin A and Vitamin D.  They also contain important omega 3's which are great for preventing heart disease. 

 I personally wouldn't recommend more than one a day though, (two on occasion), as eggs are very acidic. We want to strive to have a diet that is mostly alkaline to the body.  A good pH level is the perfect balance between acidic and alkaline.  An example of alkaline foods are leafy greens, (such as spinach and kale),   vegetables, almonds, flax seeds, sunflower seeds, avocados, lemons and limes.  

I would encourage you to look for eggs that are organic as well as pasture raised.  This insures the highest quality of nutrition, as well as no antibiotics and hormones.  Locally raised eggs from pasture raised chickens are ideal.

Overall, my opinion is that eggs are great, and should not be feared.  Combined with an overall healthy diet and lifestyle,  moderate egg consumption can be a beneficial addition to anyone's diet.

Enjoy your eggs! :)

For more info, check out: http://www.naturalnews.com/037062_eggs_junk_science_financial_ties.html

http://drhyman.com/blog/conditions/why-cholesterol-may-not-be-the-cause-of-heart-disease/



Kellie
www.nourishedandnew.com

Foods To Help Eczema

Jamie, from Flagstaff, AZ asks:

Are there any foods that help or foods to avoid with 

children with eczema problems?


Answer:  Eczema can be such a frustrating problem! The dryness and itchiness can be bothersome, especially for children.  So, if your child suffers from that, then I am sorry to hear that.

First, for those readers who don't know, eczema is a type of skin rash that is characterized by itchiness, redness and scaliness. 

I, personally, don't have a lot of experience with this condition, but I do know that diet does play a big role. 

Many times, eczema can be triggered by food allergies.  So the first thing I would recommend to you, if you haven't already done so, is to order a blood test for the major allergens, such as wheat, corn, soy and eggs. 

If you don't want to go the testing route, you could always do an elimination diet for one month.  You could either completely eliminate all the possible offending foods at once, and then slowly add them back in, one week at a time, or you could eliminate one food at a time.  It's important to stay consistent with this and to jot down and changes, either positive or negative, especially once the food is introduced back into the diet. 

Also, dairy can be a major culprit, either in triggering eczema, or in making it worse. Many people have found relief once they eliminate dairy from their diet.  My personal belief is that cow's milk is not necessary for anyone's diet, regardless of age or condition. 

If you do eliminate dairy and are wondering about calcium intake, rest assured that there are many other ways to get calcium, such as leafy greens, (especially kale), sunflower seeds, and oranges.  There are many great alternative milks that contain added calcium, such as almond milk and coconut milk.  (I don't recommend soy milk on a daily basis, as it can mess with your hormones and possibly cause early puberty for girls, or breast cancer for women). Speaking of hormones... cow's milk does the same thing! 

Based on my research.... it seems like the general consensus is to eliminate or at least greatly reduce fried foods and processed foods, to help eczema.  Basically, having a diet that is as close to 100% whole food as much as possible, is ideal... for anyone, but more so, for those who suffer from certain conditions, such as eczema, as the preservatives and additives could worsen it.

As far as what to take to help with it, studies show that many are deficient in certain vitamins, such as magnesium and vitamin B6.  In this case, supplementation may help. (look for a whole food supplement, such as Juice Plus+) 

 Taking omega 3 supplements have also been shown to work, as well as a good quality probiotic, to help heal the gut. 

Let me know if you need recommendations for children's products!

As far as actual foods that could help:

1. Salmon- contains loads of omega 3s which are great for the skin. Aim to serve fish once or twice a week (but no more than that because of the mercury content) 

2. Foods that contain quercetin, which is a bio-flavonoid that contains antioxidant, antihistamine, and ant-inflammatory properties.  Foods that contain this are, apples, broccoli, red grapes, cherries and cranberries.

3. Foods that contain zinc, such as eggs (if not allergic) and oats and pumpkin seeds. (oysters are highest in zinc, but most kids don't normally eat them!)

I would also say to try adding avocados, and coconut oil to your child's (and the whole family's) diet. 

Foods rich in monounsaturated fats, such as these, are great for skin health.  

Coconut oil is a fabulous, all natural moisturizer!!

It hardens in the refrigerator, so if you need it in liquid form, make sure and keep it out on the counter, in a cool, dry place.  Just a little dab will do ya! 

Of course, making sure to drink plenty of fresh water will help too!!

I hope this helps. Please let me know what you try and if it works!

Have a great Labor Day!

Kellie

Nourished And New
www.nourishedandnew.com

Check out my website and sign up for my FREE, monthly E-Newsletter!