We've Been Super Sized!

Bear with me here.  Quite some time ago the FDA did a survey to understand what was the customary amount of food people 4 years of age and older consumed per eating.  From that they established the RACC or "reference amount customarily consumed." Those established amounts are still used on packages. For example, one serving of oreo cookies is "x" number of calories - based on one serving being 2 COOKIES.  So that stat probably doesn't look bad when you're checking labels, but who eats two oreo cookies?

Problem is we've been super sized and there is a huge distortion between the recommended serving size and the actual serving size.  Pair that with generations of kids who were told to "clean your plate" and processed foods sweeping the Nation in the (was it the 50's or 60's?), it's no wonder obesity is a problem.

So let's think "Super Shrink." (and I'm not talking about my therapist)

As you can see, without us really noticing, our expected portion sizes have ballooned (and so have we.)

Think about filling your gas tank. You wouldn't consider continuing putting gas in your tank once it's full.  Our bodies are no different.

We can thank food establishments (mostly fast foods) for this over sizing of our portions but the key is to not be fooled by "portion distortion." The best way to avoid this is to avoid establishments that super size our portions and prepare fresh, whole foods at home.  Or frequent establishments that promote sustainable, whole, locally grown food. There are plenty out there and it's so refreshing to read about chef's that are totally into serving us healthy, unadulterated, good food.

A little tid bit about "Home Remedies"

In my August 31st, "Invasion of the Body Toxins" post,  I listed some natural cleaning alternatives to the traditional VOC (volatile organic compounds) ones that you find in your grocery store.  When you need to protect your self in the home with rubber gloves and open windows it's as if you're handling bio hazardous material.  And the truth is you are! I also mentioned in one of my recent posts that my son Andy is coming home for a visit so naturally it's time to deep clean my house. Thank goodness for company! Fortunately I only had one or two toxic sprays of Scott's Liquid Gold left  to use on my wood floors and furniture.  Knowing there had to be an au naturale alternative I went on a search. And there it was - so simple and trust me it works great!

1 Cup olive oil mixed with 1/2 Cup lemon juice (put lemon juice through strainer so your sprayer doesn't get clogged with bits of the pulp.)   Put in a spray bottle, shake before spraying and don't even think about suiting up with the rubber gloves, your hands will enjoy any olive oil or for that matter lemon juice they come in contact with. Now when you breathe in that lemony smell it will be from real lemons not chemicals.  Love it!

What has 150% more antioxidants than blueberries?

An Imo Baby!


I am was so excited to find this root vegetable.    Dr. Oz.   spotlighted "the" healthiest foods on one of his shows and one was a sweet potato variety called Imo.  I looked everywhere and no where could I find an Imo.  Well, that's because it is commonly called a "Japanese Sweet Potato."  I find Imo's or Japanese Sweet Potatoes at the Dekalb Farmer's Market and sometimes at Whole Foods.  It's a staple at my house now and here's why!



The women of Okinawa, Japan (who also happen to be the world's longest living ladies) have an "Imo" every day for breakfast, lunch and dinner.  Here are the the benefits of enjoying these delicious potatoes.


One-third the antioxidant activity of glutathione (one of the bodies most powerful internally produced antioxidants)


An antioxidant-rich and anti-inflammatory food: It rates as one of the world's healthiest foods because of it's 13,107 IU of vitamin A. A word about vitamin A for any smokers out there.  An element in cigarette smoke causes a vitamin A deficiency, but a diet rich in vitamin A will counter this effect, thus greatly reducing emphysema. In addition it is rated a very good  source of vitamin C, delivering 28% of your daily allowance.  

Try baking an Imo until almost done. Let cool and throw in the fridge. When you're ready for a side dish of "steak fries", slice these in thick wedges and broil for 10 or so minutes.  After that you can season with salt, cumin, eat with catsup - whatever.  

Also, make your sweet potato pie with an Imo this year.   These are just too good and too good for  you not to indulge.  

I'm a Fan of Simple. . . .

You know, "keep it simple stupid"

. . . . there are a million sayings like that which make me think I'm not alone in liking simple. So I went on a search to find a simple list of functional foods that are beneficial to asthma.   My 27 year old son suffered from childhood asthma from age 3 to 6. Miraculously (and thankfully)  he stopped having asthma attacks at six and has not had one since.  However, asthma is a chronic disease and just because the attacks stop, the lungs and airways are still those of an asthmatic.  Andy is coming home for a visit next week and as I am planning menus I wanted to include lot's of functional foods good for asthma. Hence the search for a simple list.  Couldn't find one.  Apples seemed to be the only food item that popped out as beneficial for asthma.  Disappointed, but then I struck on something that made such perfect sense.  ". . . . . nearly every chronic health problem has inflammation  at its root." Chronic health problems include asthma, arthritis, cancer, heart disease, tendonitis, and on and on.  And guess what? Anti-inflammatory foods are the same , free radical fighting SUPER FOODS that we've talked about many times!  All I really need to do is make sure there are plenty of Super Foods in the pantry and include them in as many meals as we have at home.  It's that simple.  


In the decades since processed foods took over the market place, people have strayed further and further away from fresh whole foods. I don't think the rise in chronic disease is very surprising in light of what people put in their bodies these days.  So my Rx is to eat 5 handfuls of any combination of the following foods each day and call me in the morning (make that Monday morning.)

Beans

Watercress

Spinach

Onions

Carrots

Broccoli

Beans

Garlic

Salmon

Kiwi

Blueberries

Cherries

Cranberries

Walnuts

Apples

Olive Oil

Avocado

Green Tea 

Raw, Organic Honey**

** (and don't worry about botulinum, if you're over 1 year of age you are WAY immune to the minuscule amount that may or may not be in raw honey)

"Sustainable Food" - what's that all about?

I realize there may be some of you who read my blog that think 'I hardly have time to do much more than run through the grocery store isle so paying attention to organic, dirty dozen, nutrient dense, super foods and now sustainable foods is just over the top.'  But what the heck, knowledge is power and a trip to your local farmer's market might be a fun Saturday morning adventure.

Remember when grandma talked about canning seasonal foods so they could be enjoyed all year (or better so they could have food to eat all year.) Or maybe an episode of the Waltons?  A Martha Stewart cookbook? The point is we haven't always had food shipped to us from 3000 miles away. There's always a season for something somewhere in our global marketplace.  This global marketplace I speak of keeps me supplied with blueberries year round so I can't complain.  HOWEVER, this convenience is not the most sustainable or the most healthy.

By purchasing local foods in-season, you eliminate the environmental damage caused by shipping foods thousands of miles, environment hazard of disposing the packaging required to ship,  your food dollar goes directly to the farmer and your family will be able to enjoy the health benefits of eating fresh, unprocessed fruits and vegetables. Local fruits and vegetables require less pesticides and chemicals because they don't have to survive the time it takes to package and ship long distances.  You can ask the local farmer questions about his processes,  like is it organic, do you use pesticides?  Here are a few links to local farmer's markets in and around Atlanta.

Chamblee Farmer's Market, Morningside Farmers Market, Atlanta State Farmer's Market

Now, of course, you'll find "seasonal"foods at these farmer's markets because well, they can't grow it out of season.  There's a whole train of thought in a macrobiotic diet that advocates eating only seasonal, local foods as it's what is best for our bodies.  While I might not want to limit myself to seasonal I absolutely want to know what's seasonal and add to my weekly shopping list! So here is a list of what's in season in Georgia now.

Apples
Corn
Cucumbers
Grapes
Pecans
Sweet Potatoes
Zucchini
Cabbage
Tomatoes

Any seasonal recipes out there you'd like to share?

The Perfect Recipe for Exercise.

I have a new favorite salad recipe.  It's very simple with only four ingredients yet packs a wallop as far as taste and nutrients.  It's arugula, toasted walnuts, beets and goat cheese (can't take credit - got it off of preparedbypaige of course!)


Now I could probably leave out the walnuts and it would still taste good and deliver great nutrients. Right? But why would I when each of the four specified ingredients combines together to equal total deliciousness.  I'm going for the gold on this one and not leaving anything out. It's that good!

Same is true for exercise.  There are four primary principles of exercise.  Any one of them is good but together these principals get you the absolute best results. Here they are:

Aerobic: Jogging, walking fast, elliptical machine are all examples of aerobic exercise. Benefits include improved amount of oxygen in your blood, endorphins which act as natural painkillers increase, your immune system gets activated, releases toxins from your body, strengthens your lungs, heart and arteries.

Interval (considered anaerobic) Training: Research is showing that the BEST way to condition your heart and burn fat is to alternate short bursts of high-intensity exercise with gentle recovery periods.  I posted on this a few days ago. If you're doing daily cardio switch out 3 days by doing interval training.  This high intensity training will help you reach your optimal weight and level of fitness in a shorter amount of time.

Strength Training: Here is where you will optimize your exercise program and change your body.  So many benefits as far as building bone density, increasing strength and flexibility, burning fat long after you've stopped. This is a topic I've posted about many times and as a personal trainer and lifelong exerciser I have seen the most improvement in my body by regular strength training.

Core Exercises: Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body. Strengthening them helps protect and support your back, makes your spine and body less prone to injury and helps you gain greater balance and stability.  Pilates and Yoga are great for strengthening your core muscles, as are specified exercises you can learn from a personal trainer.  I incorporate core exercises into all of my workouts. In addition, I personally attend at least one yoga class a week. My body just needs it.

Are you physically active or exercising?

There is a difference.  Being physically active is good don't get me wrong. But there is a difference in the two.  If you want improvement in cardiovascular fitness it requires more strenuous physical activity. For example, jogging or running provides greater cardiovascular benefit than walking at a leisurely pace. So if you want enhanced fitness it will not only depend on what physical activity you do but on how vigorously and for how long you continue the activity. That's why it's important to exercise within your target heart rate range. The range will change as you become more physically fit so it's important to keep challenging yourself so that you break through plateaus by kicking up your program.

Here are components of exercise with elements designed to improve each:

Cardio-respiratory endurance: Enhance your ability to engage in aerobic exercise through activities such as brisk walking, jogging, running, cycling, swimming, jumping rope,  or rowing. As you reach distance or intensity goals, reset them higher or switch to a different activity to keep challenging yourself.

Muscular strength: You can increase muscular strength most effectively by lifting weights, using either free weights, weight machines, kettle bells or resistance bands. Resistance bands will typically have examples of exercises within the package.

Muscular endurance: Improve your endurance through conditioning exercises, weight training, and activities such as running and swimming.

Flexibility: Work to increase your level of flexibility through stretching exercises that you incorporate into your workout or through yoga or pilates.  This not only improves your flexibility but helps with balance and coordination.

So keep increasing the amount of physical activity - like parking further from your destination, taking stairs instead of elevators - all good. But to really achieve fitness goals, you'll want to incorporate structured, vigorous activities into your schedule to help attain even more of your fitness and health goals.

I leave you with this "It is easier to maintain good health through proper exercise, diet, and emotional balance than to regain once it is lost."  Enjoy your weekend and maintain, maintain, maintain!