Another amazing and overlooked SUPER FOOD!

Mushrooms!

There is so much to say about this no fat, no cholesterol, low sodium, low carb, low calories, high fiber, high protein food. And as if all of the above wasn't enough it is an amazing "super food!" I attended a luncheon recently in which Tracey Stuckrath, a certified meeting planner, spoke to us about her company "Thrive!" She plans meetings with a passion for healthy, sustainable food.  With Tracey's company you can count on delicious and healthy food.  What a combination! But back to mushrooms. . . part of her presentation was about, you guessed it, Super Foods! and mushrooms made her list.  I was surprised as I really didn't know too much about the health benefits of mushrooms so between Tracey's presentation and a great recipe I recently saw on preparedbypaige I decided to do some research on mushrooms.  If you grocery shop you know there are numerous types of mushrooms. All different shapes and sizes and prices.  The nutrient levels vary from types but a shroom by any other name is a shroom and it classifies as a Super Food! So indulge!

• They are rich in antioxidants. Most noticeably, selenium.  Good news for women and men. Selenium is a powerful mineral and antioxidant that helps save your skin from sun damage and may help to prevent skin cancer. In addition, it helps maintain skins elasticity. Men! Male professionals who consumed twice the recommended daily intake of selenium cut their risk of prostate cancer by 65 percent.
• They have more potassium than a banana or a glass of OJ and it is potassium that helps lower elevated blood pressure and reduces the risk of stroke.
• They contain the 5 B vitamins thiamine, riboflavin, niacin, pyridoxine and folate.  
• They contain a high amount of beta-glucans. These substances help to keep immune cells in a state of vigilence, guarding against diseases

I'm afraid I will lose you if I continue to list all of the benefits of the many vitamins and minerals contained in mushrooms.  So here's the bottom line: Mushrooms provide our bodies with the nutrients, proteins, minerals, and vitamins it needs to generate energy and repair cells. They are one of The most remarkable elements for a healthy immune system.

For max affect eat 1/2 Cup a couple of times a week. And for a double bonus cook your shrooms in wine for an extra antioxidant punch and an extra dose of deliciousness.


Click Here for an interesting article which breaks down each type of mushroom and their therapeutic value.  Worth a read. Enjoy!

Get Clean Inside and Out!

How many of us store food in plastic containers, drink bottled water from a plastic bottle? Or, buy chlorinated products such as white paper towels, white coffee filters? Or, buy farmed fish? Or, think nothing of using chemical compounds to clean your house or car?  I have to count myself in on some of these.

I truly will not buy certain foods unless I can get the organic version because I want to minimize my exposure to pesticides and other chemicals.  But what about the other things in my home that I may not consume but are harmful just the same.   I need to rethink some things.  I've listed below some of the biggest hormone offenders that could be in your home:

BPA "Bisphenol A: These are chemical compounds added to plastics to make them durable.  Most commonly found in linings of food containers, beverage cans, some baby bottles, and drinking bottles.  Side effects can include risk of breast and prostate cancer, infertility, insulin resistance to name a few.    This is an easy fix - store food in glass containers, drink from stainless steel water bottles and just say no to canned food.

PCB's "Polychlorinated biphenyls: These "endocrine disruptors" are chemicals that were used as coolants and lubricants in electrical equipment.  Because of evidence that they built up in the environment and caused harmful health effects, they were actually banned in the US in 1977. However, they are persistent in our environment still so certain freshwater fish and farmed salmon have PCB's in their system.  Here is a great site that lists safe fish (plus so much more).

VOC's "Volatile Organic Compounds": I posted on VOC's several weeks ago and have since found that products like vinegar, baking soda, olive oil and lemon juice are all I need to clean my house.  VOC's are chemical compounds emitted as gases by innocent everyday products such as paints, cleansers, solvents, air fresheners, dryer sheets and dry cleaned clothing.  This too is an easy fix - switch to all natural products such as baking soda, hydrogen peroxide, white vinegar, and lemon juice.  For example, put baking soda in a drain, follow with white vinegar and see what happens.  Try cleaning your hard wood floors with a mixture of vinegar and water followed by a mixture of olive oil and lemon juice. Check out this post, Invasion and Tidbits , they will help you shift from chemical to natural products for the home.

Chlorinated products: You know the ones I'm talking about - white paper towels, white paper napkins, white coffee filters.  They look so clean and pure.  But here is the skinny on these bad boys. The EPA found that dioxins (the by-products of the industrial processes involving chlorine are 300,000 times more carcinogenic than DDT (a synthetic pesticide now BANNED in the US).  The fix here is use cloth napkins, kitchen towels and buy a french press for your coffee. No filter required.  Look at labels and buy "chlorine-free or PCF free." Your hormones will thank you.

Why you don't want to diet without exercise.

The short answer is that you want to maintain your physical strength while dieting.

If you're dealing with too much body mass you probably think that any weight loss equals loss of fat and that's a good thing.  But that is not necessarily true.  Add in the potential loss of bone or muscle mass. Not to mention decreased physical stamina and balance that comes from diet and calorie reduction alone.

The combination of diet and exercise keeps you strong, builds muscle and bone mass.  These are important components of overall health whether you are at your ideal weight or you need to drop some pounds.

Maintaining and/or increasing your daily functionality at any age is important.  One of the first things I hear from my clients is not "I love the way my arms are looking" but I can't believe how much stronger I am and how much more stamina I have to do the things I love.

So if you're reading this and are enjoying good health without an exercise program, or you're sticking to a diet and enjoying shedding some lbs - kick it up.  Be the best you can be and start moving. Walk, bike, dance, consider starting a strength training program with a fitness trainer.  You will learn proper form and can be assured of a full body workout.  Not to mention, you will have made a commitment to meet someone one and exercise X number of days a week.  You will see results with exercise and commitment.

Cherries are Coming!

I can't wait.  There is really only one thing not to love about cherries.  They need lots of pesticides to get them to market.  So for me organic cherries are a must.  Enough of the bad news.  Here's why I love cherries (goes without saying they are deliciously sweet and tart.)

• They are a rich source of vitamin C
• They are a rich source of potassium
• They are a rich source of "boron". Boron is a mineral that plays an essential role in bone health, especially for women.
• They are a powerhouse of anti-inflammatory nutrients.  Science indicates that inflammation contributes to diseases such as heart disease, arthritis and obesity. 
• The "anthocyanins" (it's what makes cherries red) in the skin of the cherry has been known to relieve pain more effectively than aspirin. 
• For you runners - cherry juice is a great workout recovery drink because of its anti-inflammatory and antioxidant capacity which reduces muscle damage and pain

I keep waiting to see them in the store.  Any minute now. Can't wait!

Some things are worth repeating - "set goals"

One of my posts several months ago was "Success always comes when preparation meets opportunity." In other words - set goals. You can't achieve success if you're not moving towards a goal.   Set your ultimate goal and then break it down into less overwhelming mini-goals. If your goal is to lose 30 lbs. set a mini goal to lose 2 lbs in two weeks by adding an extra day of cardio and reducing your calories by maybe just giving up bread for a week.  Your body will no doubt adapt to those small changes with weight loss.

Before you set your goal make sure it is a goal that YOU want for yourself.  Not what society or your family and friends want for you but what you want for yourself.  I'm 5'3" and weigh 125 lbs.  I'm always working to reduce fat and tone muscle but I do not want to change my dress size or look really thin.  I personally think mature women look better with some curves. Maybe you can pull skinny off when you're 18 but I'm uh,  not 18 :-)) Point is, society may dictate I weigh 110-115 based on my height but that's not what I want.

Secondly, don't think that once you've set your goal and you fall short of perfection,  you therefore have failed.  If you don't accomplish your goal exactly on schedule, so what?  You just get right back on the wagon and keep your goal the ultimate target.  Don't, I repeat, don't give up just because you fell off the wagon.

Lastly, be realistic about your goals.  If your goal is to lose 35 lbs. so that you weigh the same as you weighed when you got married or graduated from college or any other milestone that is forefront in your memory, maybe that's not realistic.  Maybe that would not fit into your lifestyle today so don't set yourself up for failure.  A goal to feel good and look good and maintain a healthy state might mean only losing 20 lbs. not 35.

Goals provide direction.  The next step is to simply take action.

Even if you are on the right track, you will get run over if you just sit there. 
-Author, Will Rogers

Don't buy organic if the health value doesn't match up.

I occasionally run into someone who doesn't appreciate or maybe understand the value of organic.  There is a bit of a blank stare. But I understand that as it's only been a few years ago that I started to understand why choose organic. When I started with my blog I began to read more and more about the health benefits, the environmental benefits and the economical benefits of  local, organic, sustainable farming and food. 

So now I get it.  I'm a convert.  I'll go without before I buy non organic strawberries or cherries or other foods that require higher amounts of pesticides to get them to market.  But what if there are foods that are relatively pesticide free even when conventionally grown?  Am I going to hold out for the organic version and pay more - no way!  I posted a few months ago about the "dirty dozen" or foods that you really need to pay a little more for the organic version.  Today my post is the 12 foods that rank as the most pesticide free produce.  So save a few bucks and opt for the conventionally grown version of these:

Onions

Pineapple

Asparagus

Eggplant

Avocados

Mango

Kiwi

Cantaloupe

Watermelon

Cabbage  

Sweet peas 

As a reminder I've also listed the foods that you really want to splurge and buy the organic version:

Grapes

Cherries

nectarines

Strawberries

Potatoes

Spinach

Blueberries

Peaches

Kale/Collard Greens

Sweet bell peppers

Apples

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