To help you get through this year’s Thanksgiving, enjoy the 2010 Dos and Don’ts for Thanksgiving. 

Live Life, Live Healthy!

This blog is dedicated to one of my favorite little girls Maiya, who lights up a room every time she walks in, makes you laugh hysterically and has more personality at the ripe age of 4 than most adults I know. She is truly a fighter, strong willed and very determined. Much like she was on the day she was born.

Maiya was born 8 weeks premature with underdeveloped  organs, a lot of hair and so small that I could literally hold her in one hand. Her mother, one of my best friends, spent weeks at the NICU, waiting to hear the words from the doctor — “You can take her home.” When that day finally arrived, we were all overjoyed with an enormous amount of faith that Maiya would grow strong and develop into the amazing little girl she is today. My girlfriend did everything she thought was right — early prenatal care, healthy diet, no smoking, no drinking, etc. But we also know that prematurity can be caused by so many different things. So, while we may not have the answer to the question “why this baby?” we do know she is a survivor.

As one of her many Aunties, I am so thankful to not only Maiya’s NICU nurses but to all of the nurses around the country. Your job is so critical and I wonder if you truly know how much relief you provide to families every day. It is because of you that babies are strong enough to go home sooner rather than later.

I encourage you all to spread the word about prematurity and help increase the awareness so we can reduce then number of babies that are born too soon. We need to fight ― because babies shouldn’t have to.

Some of you may think my father went to the extreme and I did too, at the time. However, now that I am in the health field I believe he was on to something by being strict about what I was eating . I was rarely sick as a child. I was always energized, never lethargic. And I had really good skin as a teenager. (SUGAR=ACNE).  Within the last few years many studies have surfaced about white sugar and the negative impact it has on the body. So I have begun to resort back to my old eating habits I had as a child and try to limit my white sugar intake. Of course my father, still a proponent of no “white sugar,” turned me on to agave.

I began using it in hot tea, on toast, in oatmeal and in baked goods. This new (but old) sugar substitute has become very popular but I wonder is it actually better than sugar or is it just as bad? I decided to do some research and look at the pros and cons of agave, as well as if it is truly healthier than sugar.

What is agave?

Agave nectar is a real sugar, as opposed to an artificial or non-nutritive sweetener. It has properties similar to many sugars with one important exception: its glycemic index is significantly lower. This makes it a healthier alternative to many processed AND natural sweeteners. Because agave is 1.5 times sweeter than sugar; you will not need as much.

Agave or Sugar?

Looking at the chart below, you can see that they measure up about the same to each other nutritionally. But what you are not able to see, is how they affect your body. Agave gets high marks for being low on the glycemic index (GI) rating, which means it won’t cause a spike in your blood sugar levels the way sugar does. High-GI foods like white sugar tend to make us feel hungry sooner since they are digested quickly. Therefore foods made with agave nectar may keep you feeling fuller longer than foods made with white sugar which translates to eating less.

It is really important to read the labels and buy raw agave nectar when possible. A lot of brands of agave nectar are highly refined, containing almost 100 percent fructose, which is a higher percentage than that found in high fructose corn syrup (HFCS). Fructose is a sweetener known to raise triglycerides, promote belly fat, and contribute to fatty liver, obesity, diabetes, heart disease, and high blood pressure. Some distributors of agave nectar have been labeling HFCS as agave nectar, so the FDA recommends looking for labels that say “hydrolyzed insulin syrup,” which they say means it is real agave. Sugar, on the other hand, is low in fructose, and high in glucose. It is easily absorbed into the bloodstream, which gives you a rush of energy. As this energy begins to wear off you find yourself craving more, but fructose will help to balance your energy levels, as well as your appetite.

Cons of Agave

If you are pregnant you should use agave with caution, as some species of agave contain anordin and dinordin steroids, which can lead to a miscarriage.

Even though agave does not spike blood sugar levels, it does make its way into the bloodstream as triglycerides. These can cause the arteries to harden, and eventually may cause heart attacks and strokes. So if you have any kind of heart problems you may want to stick with sugar.

While FDA says that hydrolyzed insulin syrup means real sugar, it has been said that its true name is “hydrolyzed high fructose insulin syrup.”   And we all are familiar with the ongoing studies around the negative impact high fructose has on our bodies.

Just like sugar, agave nectar is an addictive sweetener, and you should always use it sparingly and in moderation.

I am not sure if this is what I wanted to hear about agave, but definitely information I needed to know. Some say organic raw brown sugar or organic white sugar is still a better option than agave syrup, or artificial sweeteners. What do you think?

Do be sure to take a moment today and contemplate about the things you are thankful for in your life. So what your life isn’t perfect? Whose life is? This last year may have been really rough, but there are things you are surely thankful for. Did you wake up today? See, there’s something to be thankful for.

Do wear some roomy or stretchy clothes. While I am not a proponent of over-eating, I do think indulging every once in a while is okay — in moderation of course.  So if you are planning to go house hopping today, like I am, wear some clothes that will allow you to breathe after every meal. Nothing worse than your belly bulge coming over your pants. Not attractive at all.

Do be nice to ALL family members and family friends today! Be nice to everyone! I know you are tired of hearing your Aunt Susan’s wacky stories from the 1970s or watching your Uncle John (who’s not really your uncle) show you his new dance moves, but they are family and we are stuck with them. Sigh! Instead of rolling your eyes or trying to find a quick escape, join in on those dance moves. You never know how important that moment could be for that person.

Do remember to laugh and smile. There’s nothing better than humor and feeling good. With everyone’s busy schedules these days or living far away, the holiday season is generally the one time when everyone gets together for fellowship. So enjoy it to the fullest. Sit back, relax and just be. Laugh until it hurts, until liquid comes out of your nose and until you cry.

Don’t over-indulge on high caloric foods. Okay this is my one nutrition tip for the day. Yes, everything looks good. Yes, you want to taste everything you see. Yes, heartburn and stomach pains are a reality. Carry your Zantac or Tums if you need to, but take it slow on the food. There is nothing wrong with tasting a little bit of everything as long as you do not overdo it. A couple of tablespoons of the sweet potatoes with marshmallows is not as bad as two heaping serving spoons of sweet potatoes. You really do not want to get on the scale next week and it be 5 lbs higher. Especially since the holiday season is just beginning and so is the holiday eating.

Don’t forget to ask your host if there is anything you can bring to dinner. Sure, you go there every year and never have to bring anything. But isn’t it nice to ask? Offer to bring wine or games for entertainment. If they still say not to bring anything, when dinner is over, offer to help clean up. They will be thankful and appreciative for your gesture.

Don’t underestimate the power of Thanksgiving Day football games! If you need anything from the store, the basement, the garage, the attic or heck if you need anything at all today . . .be sure to ask the men in your house BEFORE the games come on. I am trying to warn you now so you won’t be upset later when he doesn’t budge. He can’t hear you because he is in a trance, he can’t respond because he is in a trance and he can’t move…why? Because he is in a trance. They can’t help it, something just takes over their bodies, sort of like when we see a shoe sale. Same thing. So, grab him EARLY to get what you need, because soon your small window of opportunity will disappear and there won’t be another until about midnight.

Happy Thanksgiving Everyone,

Live Life, Live Healthy!

Earlier this week, I was out to dinner with some  public health friends from the FDA and they were casually talking about the “things” that fall into food items that are packaged in factories and plants.  They were specifically talking about baby formula and the recent baby formula Similac that was recalled because beetles were found in the products. (No doubt I will be breastfeeding)

Naturally, I am in shock over this. But then they began saying how often there are “things”  that fall into food items which factories have no control over. These are unavoidable things within a factory or a plant when processing mass quantities of items, but are also not harmful to us to eat. At this point, my mouth is wide open and I am in disbelief. “What things,” I ask. They inform me that there are “things” like insect legs and hairs that often get mixed in with the food. Immediately, I begin thinking how can I avoid any food processed in a plant or factory. Yup, that would be just about everything I consume they tell me, from cereal to pasta. My first question is does the FDA know about this and they both say yes!

Apparently, the FDA has regulations for plants and factories to ensure the sample “batches” of food that are tested are deemed edible. The FDA set these action levels because it is economically impractical to grow, harvest, or process raw products that are totally free of non-hazardous, naturally occurring, unavoidable defects. Products harmful to consumers are subject to regulatory action whether or not they exceed the action levels.

So what can be done? Nothing except pray. But I just don’t think the 3-second rule is going to cut it this time. It is FDA’s position that pesticides are not the alternative to preventing food defects. The use of chemical substances to control insects, rodents and other natural contaminants has little, if any impact on natural and unavoidable defects in foods.

There you have it. I still have no words nor have I decided what my plan of action is for eating. According to my friends, I would have to literally just stop eating. All packaged (a box, a bag, a can, a jar) food goes through some form of a plant or factory.  If you want to read more about the regulations and defect levels go to this link to the FDA website: http://www.fda.gov/food/guidancecomplianceregulatoryinformation/guidancedocuments/sanitation/ucm056174.htm

This link also provides a listing of food items and the common defects associated with them. I am telling you now, beware of the truth. You may want to remain ignorant. Ignorance is bliss!

I know that I have blogged in the past about some of my favorite skin creams to keep your skin hydrated, but I am learning it is so much more than just finding the right cream to have great looking skin. After spending so much money on a variety of bottles, jars, and tubes of lotion, with none of them really working, I am looking for more answers.

I think we all know that one of the best ways to keep your skin looking great is by drinking water. Keeping your skin hydrated on the inside is as just as important as keeping it hydrated on the outside. According to an article by Dr. Elaine Magee on WebMD, the best way to slow the appearance of skin aging is to keep skin well-hydrated with a nice layer of lipid (fat) beneath the skin to protect the internal moisture. She also stated that some experts say this can be achieved in part by eating a healthy diet that includes some “smart” fats (omega-3 and monounsaturated fat), drinking plenty of water, and having a good skin-care regimen to condition the skin and minimize moisture loss.  This article gives an extensive list of foods that are great for skin and also the impact that antioxidants like Vitamins A, C and E can also have on your skin. I have listed a few below, but suggest going to the article (Foods to Keep your Skin Healthy) to get all the nitty-gritty details.

Researchers have found a significant link between the level of Vitamin A in blood and skin condition. Good Vitamin A foods: sweet potatoes, mangoes, greens and butternut squash.

Vitamin C has been known to be a potent topical for skin in its active form, which is the same form found in food.  Good Vitamin C foods: orange juice, papaya, broccoli, and Brussels sprouts.

We all know that Vitamin E is great for putting on top of your skin. So its natural that it would be great to have more foods with Vitamin E in a diet to have healthier looking skin. Good Vitamin E foods: vegetable oils, nuts, seeds, olives, spinach, and asparagus.

Eat smart fats — omega 3s and monounsaturated foods like fish, ground flaxseed, avocados and almonds. Also cooking with oils such as olive oil, canola oil, and hazelnut oil can give you these smart fats.

Just one more helpful tip to keep your skin moisturized this winter — As difficult as it may be, try to resist taking really hot showers or baths in the winter. Hot water can be extremely drying because the more water that hits the skin, the more it breaks down the natural fats and cells on the surface. After bathing, blot your skin lightly with your towel and immediately put on a good all-over moisturizer such as Burt’s Bees Aloe and Buttermilk Body Lotion (my new favorite) or Nature’s Gate Papaya Moisturizer from Whole Foods .

So many of us make sure that we have a daily skin care regimen for our face, but rarely for the rest of the skin on our bodies. Hopefully the information in this post will get us all on track to having healthier looking skin that also feels great to the touch.

In the 19th century, plump women were desired because it was assumed they could handle the physical strain of repeated pregnancies and childbirths. This contributed to the idea that full-figured women were pleasant and rubenesque. Nowadays, it’s all about the flat stomach, obsessing to get rid of the baby fat right after pregnancy and wearing spanx to hide it all away.  While we may be tired of society putting pressure on us women about having flat stomachs, they are on to something.

What you may not realize is belly fat is pretty bad for your health. Carrying around extra weight in your abdominal area can have a negative impact on your lungs and your heart. Having excess abdominal weight may lower one’s lung function, regardless of a person’s age, smoking history, or body mass index, according to a 2009 study published in the American Journal of Respiratory and Critical Care Medicine. Too much belly fat increases your risk of cardiovascular disease, diabetes and certain types of cancers such as breast cancer and colorectal cancer.

According to the Mayo Clinic, as you age and your metabolism slows down, the amount of fat in your body slowly increases. Women experience an even greater fat percentage increase than men do. Then after menopause, your body fat distribution tends to shift — less in your arms, legs and hips, and more in your abdomen. Keep in mind that it’s what is underneath that can really hurt your health. Visceral fat is the fat that surrounds the abdominal organs that is linked to health issues like those mentioned earlier. This is the bad fat!

So other than hiding in your house after you turn 40 and inch toward menopause, here are a few things that you can do to help get rid of your belly fat:

• Slow down on the foods high in sugar, fat, and cholesterol, as well as high caloric beverages. A no brainer to lose weight in general.
• High impact exercise is a fast way to watch your stomach shrink. But you have to do it regularly to see results and to keep the weight off.
• Doing strength training (lifting weights) is another good way to tone your stomach and trim it down. Using light weights to do side (obliques) exercises can help get rid of love handles.
• Do exercises to work out those lower ab muscles. Traditional sit-ups aren’t the most effective way to firm your tummy, but focusing on your lower stomach area can be effective. A strong core is key to great posture and a strong back. Also strong ab muscles allows you to challenge yourself and do more advanced ab exercises.

It is so not easy being a woman and having something else to worry about health-wise is no fun. But there is something we can do about reducing belly fat. It is hard work and you will not be able to do it overnight.  If you find you have been doing all of these things and not getting results, it may be time to consult your doctor to determine if something more serious is going on.

For moral support, grab a friend and challenge each other with different ab exercises each week.

Determine your fitness goals. Be realistic and ensure goals are reasonably obtainable.  Weight loss of 1 to 2 pounds a week is a good rule of thumb.  You should also know how often you can honestly get to the gym per week and how much time you have when you are there.  Having a clear picture in mind before you talk to the trainer allows you to pay close attention to what the trainer says and helps you choose the correct trainer for you.

Find a trainer that is certified. If you are currently a member of a gym that offers personal training, more than likely their trainers are certified.  If you go to a free-lance trainer make sure you know where they were certified. American College of Sports Medicine (ACSM), The National Academy of Sports Medicine (NASM), American Council of Exercise (ACE), and the National Strength and Conditioning Association (NSCA) are all credible organizations.  If your trainer isn’t certified by one of these,  you can always look up the certification online. Make sure their certification required prior education in a fitness related industry or a certification that offers a written and practical examination.

Find out about the trainer’s experience & expertise. You want to make sure the trainer fits with your personality and can adjust workouts to meet your  fitness goals. You also want to make sure they can do more than just one type of training. While it is very important for everyone to do strength training, everyone should not train like a body builder. Ask the trainer what type of clients they have worked with and for how long.  Often trainers have certain areas of expertise, if you are recovering from an injury, recently had a child or have some alignment issues you might look for a trainer who specializes in those areas.  Try to find someone who is willing to teach you how to exercise effectively, not just count reps and move the weights.

Understand the costs and liability of trainers. Typically 1 on 1 training goes for anywhere from $60 on the low-end to over $100 on the high-end for hourly sessions.  30-minute sessions are usually a little more than half of the normal hour rate.  If you have a friend who can work out with you, you both can often save as much as 40% per session.  Some gyms offer training packages that offer discounts when you purchase multiple sessions.  You may be required to sign a contract.  Any contract you sign should state the number of sessions you will receive, the length of each session, any cancellation requirements and the refund policy. Make sure you are clear on everything before you sign.  It is also important to know if the trainer is covered by liability insurance.  Many organizations offer insurance for trainers and it can be a further indication of their expertise and professionalism. Typically they will be insured for at least a million dollars.

Hiring a Personal Trainer can be a great investment that will pay off over a lifetime.  If you follow these basic guidelines and learn as you go it can be a great way to achieve fitness success.

Be realistic and pack what you think you will really use. My biggest excuse is that I say I don’t want to over pack my suitcase, so I take nothing. With airline baggage fees steadily increasing, we are all conscious of how many bags we carry. Therefore, when packing workout gear, I keep it light — tank tops, shorts, light t-shirts and yoga pants. Sneakers are bulky so I either try to squeeze those into a carry-on or wear them on the plane.

Do your research ahead of time. Call the hotel or visit their website to see what fitness services they offer. So many hotels are all about meeting the needs of their business traveler. They have either a fitness center, fitness DVDs and equipment you can rent, or discounts for a fitness center nearby if they don’t have one. Most often access to the fitness center is complimentary to guests or you if you are a member of the hotel reward program.

Use the environment around you. If the fitness center has a cost, there are also free activities that can be done. Ask the concierge for walking maps or running trails near the hotel. This also allows you to become familiar with the area.

Eat healthy. If you just cannot squeeze in a workout, at the very least don’t go overboard on your eating. When you are on travel, you may be tempted to splurge a little here and there — buffalo wings and fries from room service or cheesecake at the reception. Stick to your healthy eating habits and maybe you won’t feel too bad about skipping the workout.

Pack your own gear. I recently picked up some resistance bands from Sports Authority as an attempt to “get back in the groove” of working out. Since they are so lightweight and thin, you can carry them anywhere. They are perfect for doing bicep curls or squats while in your hotel room, watching TV.

Get an early start. When meetings start at 9 a.m. and end at 8 p.m. there is little time to workout throughout the day. I have found that working out before the meeting helps me not only stay focused during the meeting, but I got it out of the way. And quite honestly you have more time to workout since you don’t have a commute time with the meeting being downstairs in the hotel. Now you have an extra 30-45 minutes to workout.

Live Life, Live Healthy