A list of foods that people think are healthy, but really are not.

Today’s Re-Powering information – I came across this list of foods that people think are healthy, but really are not. Some will be obvious to you b/c you are so savvy, but others may not. I searched for this list in working with a new client who is over 250 pounds (she lost 6 pounds her first week). I feel like her diet is so poor that even things that seem obvious to her are not. She is making better, but still poor choices. Change happens gradually. I still thought everyone would find this info helpful b/c it gives you some great alternatives. Pass this one on.

Foods and Drinks that People Think are Healthy but are Not Healthy

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Written by Jeff Behar, MS, MBA

Today more than ever many people want to look good, feel good and fight the bulge, so many people try to eat healthy anunhealthy health foodsd try to eat good. I stress the word "try" because although many people want to eat healthy, so many people lack the basic understanding of nutrition, and in their efforts to eat healthy foods, many people eat foods that are totally unhealthy for them. Marketing tricks, marketing gimmicks and deceptive advertising of many food companies and also poor nutrition knowledge by the media and many people blogging about healthy foods across the web does not help matters. The following is a list off several "health foods" and "health drinks" that are just not that healthy.

UNHEALTHY BREAKFAST FOODS

Breakfast Cereals. Breakfast cereals may be quick, and many taste good, but most are horribleunhealthy cereals for your health

The downside: Most breakfast cereals are often high in sugar & salt and their vitamin/mineral content is chemical based. Drop that spoon.

If you can’t resist: Opt for cereals with LESS processed sugars. Do realize though, that not all low sugar cereals will be healthier than their full-sugar counterparts. When you pick up a box of cereal, read the ingredients list. Try to select cereals listing whole-grain wheat, whole oats or wheat bran as the first ingredient. Whole-grain cereals will have more fiber. These are the healthiest cereals because they stabilize the body's sugar-control system, reducing the incidence of Type 2 diabetes and lower the risk to heart disease. Also look for cereals that are fortified with vitamins and minerals. Look for cereals fortified with B-vitamins, zinc and iron, as well as a high amount of vitamin C because it aids in iron's absorption. Good examples include: Kellogg's Complete Wheat Bran Flakes, Kellogg's Mini-Wheats, and Kashi Heart to Heart Cereal. Of course there are many more. Just read the labels and choose wisely.

Healthy alternative(s): Healthy alternative: non-processed cereals like bran, or no sugar added oatmoatmealeal. Everyone knows how healthy non-processed cereals like bran cereals are; since they contain lots of fiber (a mere 1/3rd cup of bran contains about 14 grams of fiber). To improve the taste and add variety you can cut up small pieces of high fiber fruit like, apples, dates, figs, pears and prunes and easily reach your recommended daily amount of fiber before you even leave the house!.

If you do not like the taste of bran type cereals a great Healthy alternative is oatmeal. A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. With the exception of certain flavored varieties, oatmeal is 100% natural. Oatmeal contains several important vitamins, minerals, anti-oxidants, heart health fiber, and a wide variety of additional nutrients and phytonutrients important to good health. There are several confirmed health benefits attributed to old fashioned oatmeal; as long as it is the unprocessed version. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan which can enhance the human immune system's response to bacterial infection, lower blood sugar levels, lower blood pressure, lower risk to several cancers, lower risk to type 2 diabetes, insulin resistance, obesity, and lower the risk to cardiovascular disease which reduces the risk to conditions such as atherosclerosis, heart attack and stroke. This soluble fiber helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that the body needs. An added benefit of beta-glucan, is there are studies that show beta-glucan enhances the human immune system's response to bacterial infection. Study after study has proven the beneficial effects of beta-glucan on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an average amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease. The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, i.e. oatmeal can help you control your weight.

Higher intakes of whole grains like oatmeal also increase insulin sensitivity by lowering the glycemic index. The soluble fiber slows also down the digestion of starch which keeps blood sugar steady. This reduces the risk for type 2 diabetes. Oats are also a very good source of several antioxidants like, vitamin E, tocotrieonols, selenium, phenolic acids, phytic acid and a unique antioxidant compound called avenanthramide. These multifunctional antioxidants come in immediate-release to slow-release forms and thus are available throughout the gastrointestinal tract over a long period after being consumed. These powerful antioxidants prevent free radicals from causing damage to cells in the body, reducing the risk to several diseases, including cardiovascular disease, and for cancer, especially colon cancer and breast cancer. Oats and other whole grains contain many other important micronutrients like: phytoestrogens, plant compounds that may lower the risk to cancers, and positively affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes; B vitamins, minerals like copper, iron, phosphorus, zinc, manganese and magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. Oatmeal cooked in milk enhances the food value of the dish, as milk is rich in calcium and protein. Also consider adding a scoop of metabolism-boosting protein.

Instant Flavored Oatmeal: Instant flavored oatmeal are not the same as their 100% naquaker_flavored_instant_oatmealtural cousins. Although they have oats in them, they are not as healthy as you may think.

The downside: Most instant oatmeal contains large amounts of sugars and has less fiber than the unprocessed versions.

If you can’t resist: Opt for 100% rolled oats and add in some fruit, or some natural sweeteners

Healthy alternative(s): 100% rolled oats. 100% rolled oats provide all the health effects discussed above.

Muffins. Many people reach for a bran muffin believing that a bran muffin is healthy and palarge_muffinrt of a nutritious breakfast.

The downside: Most bran muffins contain little bran. Additionally many muffins today are HUGE. Years ago, one muffin was approximately 150, 3 to 5 grams of fat and about the size of tennis ball. Today, muffins are supersized! It is not uncommon for a muffin to be 350 to 450 calories, with 15 to 20- grams of fat. They also contain little to no protein. Protein is important to body functions and it also helps increase insulin sensitivity by lowering the glycemic index of the meal, and increase fullness.

If you can’t resist: Stick to muffins that are of normal size (or split one with someone). Opt for muffins with a short ingredient list, made from whole grain flour, corn meal or bran. Choose a muffin that has 5 or more grams of fiber, less than 200 calories per serving and no more than 5 grams of fat or added sugars.

Healthy alternative: Try a whole-grain English muffin. Spread a light layer of peanut butter on a toasted half, and then top with fruit. That will set you back only about 150 calories, plus you’ll have some healthy nutrients to show for it.

Bagel with Cream Cheese. Many people grab a bagel, often with cream cheese or jam in thebagels-and-cream-cheese morning. This may be easy and quick, but definitely not healthy.

The downside: A bagel at some of the bagel chains can be four servings of bread. Most also contain processed white flour, and simple carbs that will convert quickly to sugar once in your body. They also contain little nutrition and barely any protein. A bagel with cream cheese can top the calorie charts at approximately 500-700 calories and can contain upwards of 40 grams of fat! The bread is bad enough, containing 300 calories and 60 grams of carbohydrates, but add a healthy serving of cream cheese and your "harmless" bagel weighs in as worse than a Whopper.

If you can’t resist: If you must have a bagel, look for bagels made from whole grains where possible. This would make a slightly better choice, as the added fiber would help slow down the breakdown from starch to sugar. Eat half the bagel and top it with an egg white omelet or some tuna or white fish. This swap will save you nearly 200 calories, plus provide a surge of metabolism-boosting protein. Note: most bagel chains “whole wheat” bagels, are anything but whole wheat. Most “whole wheat” bagels are mostly white flour with a little whole wheat thrown in.

Healthy alternative: Skip the bagel and have a egg white omelet. This swap will save you nearly 300 calories, plus provide a surge of metabolism-boosting protein. And a recent study from the University of Connecticut found that eating eggs can help raise HDL (good) cholesterol.

Yogurt with Fruit at the Bottom. Individually, fruit and yogurt are two of the healthiest food choiyoghurt_with_fruit_on_the_bottomces at the grocery store. Yogurt is nutrient-rich. Live and active cultures are beneficial for the intestines and immune system. Fruit can provide lots of good vitamins and minerals, and also fiber. But Yogurt with fruit at the bottom does not offer the same healthy benefits of eating these items separately and in their unprocessed form.

The downside: If you are eating yogurt with fruit at the bottom in the morning, you might as well be eating candy. Manufacturers add corn syrup to most of these products which effectively doubles the amount of sugar. A small cup can contain upwards of 30n grams of sugar! Even the fat free products are not necessarily healthy. They still contain lots of added sugars. The low sugar varieties may also not be so healthy. Most of these varieties contain artificial sweeteners like aspartame suspected to cause health effects.

If you can’t resist: Choose the lower sugar varieties that contain active yogurt cultures.

Healthy alternative: Make your own yogurt and fruit snack. Mix a cup of nonfat plain yogurt with a half cup of mixed berries. This way you minimize the sugar, and maximize the health benefits of the yogurt. Natural unprocessed yogurt contains live active cultures to help your digestive system, as well as metabolism boosting protein.

UNHEALTHY LUNCH FOODS

Store Bought Sandwiches. Most store bought sandwiches are anything but healthy. Even thsubway-sandwiche sandwiches labeled as healthy, can contain more calories and more fat than a fast food hamburger.

The downside: Most store bought sandwiches contain highly processed luncheon meets (see below) that are full of preservatives. They also often contain sugar-laden salad dressings, little veggies & proteins and too much white bread. The freshness is questionable and you need the foot-long to fill your stomach. The large amount of processed white bread and small serving of protein causes a surge in blood sugar. Because the protein serving is usually small, it does little to lower blood sugar and increase satiety (fullness) levels.

Often labeled “fitness” or “light”, but containing sugar-laden salad dressings, little veggies & proteins and too much white bread. Freshness is questionable and you need the foot-long to fill your stomach. Few things are quite as American as brown-bagging it with a bologna or ham and cheese lunchmeat sandwich. Indeed, refrigerated processed meats, including deli meats, brought in about $17 billion in 2004, according to a report by Packaged Facts. Refrigerated sliced lunchmeats are a $3-billion industry.

If you can’t resist: Look for sandwiches that are fresh, little to no preservatives, low fat dressings (e.g., mustard instead of mayo, or vinaigrette with healthy oils), and containing a healthy serving of low fat protein (e.g., fresh turkey breast).

Healthy alternative: Make your own healthy sandwiches with a healthy serving of low fat protein and healthy serving of vegetables.

Lunch Meats. Refrigerated sliced lunch meats are a $3-billion industry. Luncheon meats are easy,hillshirefarms_blackpepper turkey breast quick and convenient. For many it is a quick way to get needed protein into their diet.

The downside: Many lunch meats, including ham, turkey and roast beef contain added solutions of water, sodium and water or water and spices. Most luncheon meats contain nitrites and nitrates (preservatives), monosodium glutamate (MSG), and other coloring and flavoring additives that have been linked to cancer. Nitrates can lead to the formation of nitrosamines, "which have been identified as carcinogenic substances for quite some time. Cancers of the esophagus, larynx, mouth, liver and stomach seem to be associated with nitrosamines. Monosodium glutamate (MSG has been associated with sudden cardiac death, particularly in athletes, and excitotoxic damage to brain neurons. If this was not bad enough, in August 2006, the U.S. Food and Drug Administration approved six viruses as a food additive to be sprayed on cold cuts and packaged deli meats to protect against the food-borne-bacteria Listeria monocytogenes that is sometimes found on cold, packaged meat products

If you can’t resist: Choose low fat luncheon meets that do not contain preservatives, coloring and other flavoring additives.

Healthy alternative: Have your grocer cut your luncheon meets directly from freshly cooked whole turkey or chicken breast.

Fast Food Salads. People today want to be healthy, and in an effort to be healthy many peopunhealthy saladle opt out of the burger and fries at a fast food place and reach for what they believe to be a healthier alternative: a salad. However, all salads are not equal when it comes to nutrition, and just because a salad has a little lettuce and is served in a bowl does not make it healthy. In fact MOST store bought salads, and MOST salads from fast food establishments are anything BUT healthy.

The downside: Often these salads lack the darker healthier vegetables, use iceberg lettuce rather than a healthier alternative. These salads also often come with fattening products already on them, like whole eggs and cheese. Once you add the sugar-laden salad dressings, bacon bits, and the croutons which tend to be fried or baked in oil, these “healthy” salads can top 800 calories and contain over 65g of fat. This is more calories and fat than a McDonald’s Big Mac and medium fries. A salad like this contains 70 percent of the fat that a man should eat in a day, and almost 100% of the fat that a woman should consume in a day.

If you can’t resist: Order a salad that does not come with fattening cheese and other fattening products on it. Look for a salad with lots of different colors as it’s likely to have one or two of your five to seven vegetables a day. Pass on the sugar-laden salad dressings, the croutons, the bacon bits and most of the other “sides” they throw in.

Healthy alternative: Make your own salads. This way you can control exactly what is in the salad. You can also ensure that you include enough veggies and enough protein and minimize unhealthy fats and toppings that are loaded with salt, sugar, preservatives and unhealthy fats. In regards to dressings, opt for balsamic vinegar. If you are creative, you can also create your own fresh healthy salad dressing, using ingredients like heart healthy olive oil, garlic, balsamic vinegar, lemon juice and Dijon mustard. Beans, raw almonds, and tomato salsa can also make great salad toppers.

“Light and Healthy” Frozen Meals. Frozen meals are quick and convenient. There is no argufrozen_mealment that frozen dinners have become less unhealthy over the years with the addition of such options as Healthy Choice, Lean Cuisine, and South Beach. Although these ”healthy” versions include some vegetables and low fat protein, these “healthy” frozen meals are still not all that healthy.

The downside : These frozen meals are processed, high in sugar, and come with sauces and are still usually high in sodium. Many frozen dinners contain preservatives such as BHT, a possible carcinogen in animals, as well as polysorbate 80 and propylene glycol, the same ingredient found in antifreeze. Although consuming these preservatives from an occasional frozen dinner is unlikely to be harmful, combining frozen dinners with other processed foods on a daily basis could expose you to more preservatives than you need. Most frozen dinners also contain a minimum of 600 mg of sodium and may have as much as 1,900 mg of sodium. With these high sodium values, it can be a challenge to stay within the recommended daily sodium intake of 2,400 mg. or less daily. Additionally the entrée in a healthy frozen dinner is often short on protein, and the vegetable sides included are often well under a serving, limiting your ability to consume the recommended five to seven servings of fruits and vegetables on a daily basis. Eating too many heavily processed foods can also leave you short on key nutrients, fiber, vitamins and minerals.

If you can’t resist: Choose brands like Healthy Choice which have less fat, less sodium, less fats and less calories.

Healthy alternative: A healthier alternative would be to spend a day cooking large batches of your favorite meals, then freezing them in convenient portion-sized containers. The advantages to making your own frozen meals are: you can control what goes in them, there’s no need for preservatives, and they save you money. Another advantage homemade frozen dinners help you use up all your groceries, including canned veggies. This can be a huge money saver if you’re someone who finds food going to waste in your fridge or in your pantry.

Processed Soy Products. While soy may be low in fat and has some cardiovascular and osoy_burgersverall health benefits because of their high content of polyunsaturated fats, fiber, vitamins, and minerals and low content of saturated fat, these benefits are not as substantial as was once believed. Emerging science is actually linking processed soy foods like soy milk, soy meat products, soy ice cream, soy energy bars, etc., to a variety of unhealthy conditions.

The downside: Despite the myriad of health claims that surround soy, processed soy foods like soy milk, soy meat products, soy ice cream, soy energy bars, etc., have been linked to:

· Lower testosterone in males

· Increased estrogen in males

· Digestive problems

· Thyroid dysfunction

· Cognitive decline

· Reproductive disorders

· Immune system breakdowns

· Heart disease

· Cancer (Phytic acid, trypsin inhibitors, toxic lysinoalanine and highly carcinogenic nitrosamines are all highly present in soy products).

· Increased incidences of breast cancer among women

If you can’t resist: If you want to eat soy, stick to the unprocessed versions (tempeh, miso and edamame). Eat all processed soy in moderation.

Healthy alternative: Any high protein whole food such chicken breast, turkey breast, fish, egg whites, low fat milk, goats milk, coconut milk, almond milk, high protein seeds, high protein beans, and lentils. High quality low fat natural protein powders made from whey and egg protein is also a good alternative.

UNHEALTHY SIDE DISHES

White pasta, white bread, white rice, etc. These products are a staple for many. However, these wonder_white_breadproducts through processing have had many health benefits of eating them removed. Most people are unaware of the health implications that consuming too much of them can cause.

The downside: White paste, white bread and white rice have had have been stripped of their outer bran coating and inner germ during the milling process, leaving only the endosperm. This removes the healthy fiber, and many of the healthy nutrients, including the phytochemicals and antioxidants which help to protect against coronary heart disease, certain cancers, and diabetes. By removing the outer bran coating and inner germ during the milling process, the otherwise healthy lower glycemic foods become higher glycemic foods which increase the chances of developing insulin resistance, type 2 diabetes and several other health conditions including obesity, age-related macular degeneration (AMD) and many more. The bran also contains essential oils which help lower serum cholesterol which is a major risk factor in heart disease. Therefore the oil in the bran helps to reduce the risk of heart disease.

If you can’t resist: Eat these in moderation, choose smaller portions and add low fat protein to the meal which will lower the overall glycemic index and not raise blood sugar levels as badly.

Healthy alternative: Choose 100% whole grain versions of rice, pasta and bread, which have more fiber, more nutrients and have a lower glycemic index. Lower glycemic index foods are associated with a slower and less dramatic rise and fall of blood sugar.

Beans packed in sugary syrups (e.g., Boston Baked Beans). Baked beans are good for you bebaked_beanscause these types of beans are loaded with fiber; however this benefit comes with a number of downsides.

The downside: The sugary syrup that baked beans come in contains as much sugar as in a can of soda. This sugar spikes your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes. It is also a very high caloric product that can contribute to weight gain.

If you can’t resist: Eat a small portion. Add in some low fat protein which will lower the overall glycemic index and slow the rise in blood sugar levels.

Healthy alternative: Choose red kidney beans or garbanzo beans which are packed with protein and fiber.

delmonte_fruit_cocktail

Fruit cocktail. Fruit cocktail has made the list for the obvious reasons, sugar and calories.

The downside: Fruit cocktails whether they come with heavy syrup or even in fruit juice are loaded with sugar. Typically there’s more sugar in a can of fruit cocktail than in a candy bar or a glass of soda. As far as nutritional benefits, because the fruit is processed you do not get the fiber and many of the nutritional benefits that you would get as you do with whole fruit. Also many of the brands also contain unhealthy preservatives. Stick to the real stuff/

If you can’t resist: Make your own fruit cocktail using whole fruits.

Healthy alternative: Eat whole fruit including the skin if possible, but limit it to one serving of fruit per meal/snack to avoid insulin spikes.

UNHEALTHY SNACKS

Granola Bars. Because granola bars contain two healthy ingredients, oats & nuts, mnatures-valley-oats-n-honey ganola barany people believe that granola bars are healthy. Adding to the confusion is they are often marketed as healthy food.

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Avoid Dining Out!! See how much Calories are in your food!

Today’ Re-Powering information – Dining out. When we first moved to Flower Mound almost 3 years ago, we were excited by all of the restaurants. Our town in NJ only had 2 restaurants so it was fun to try out the local fare. Before long we realized that most of it was barely a cut above fast food quality and even the finer establishments had limited choices if your goal is not to over due fat, sugar and calories. I eat 95% (or more) of my meals at home each week. One of the things you will observe if you hang out with fitness professionals is that a lot of them pack their food with them to avoid the limited choices available at restaurants. Over the next 12 weeks I ideally would love to have you preparing your own meals (or having someone who cares about your goals doing it for you).



Regular dining out can be devastating to your goals. I recommend keeping dining out to a bare minimum of 1-2 meals a week if possible. Here are some examples of how you can sabotage yourself with a few restaurant meals a week. Make the best choices you can.



Olive Garden, Spaghetti & Meatballs
1,110 calories, 50g fat, 103g carbs

Chicken Alfredo over fettuccine has 1,430 calories and 82g fat

Better Choice: Linguini alla Marinara, with 430 calories and 6g fat for a dinner portion

Better Still: stay home and make your own with high protein or whole wheat pasta al dente, with homemade turkey meatballs, and organic tomato sauce from BJs.

Red Lobster, Parrot Bay Jumbo Coconut Shrimp with Creamy Langostino Lobster Baked Potato and a Caesar Salad-
1,620 calories, 69g fat, 111g carbs

Better Choice: If it's shrimp you crave, go for the dinner portion of Wood-Fire Garlic-Grilled Jumbo Shrimp -- only 365 calories and 6g fat. It comes over wild rice pilaf, and if you go with the garden salad and fat-free ranch, you'll clock in with a total of 495 calories and 9g fat

Better Still: Make it at home with a citrus and lemon marinade over the BBQ, include a side of quinoa or whole grain rice.

T.G.I. Friday's, Sizzling Fajita Combo

PER SERVING (1 order): 1,590 calories
Jack Daniel's Ribs & Shrimp 1,910 calories

Better Choice: Dragonfire Chicken. It's glazed with spicy Kung Pao sauce and it comes with stir-fried brown rice, broccoli, M andarin oranges, and pineapple pico de gallo. All that for 510 calories.



Best yet: At home grill chicken onions and peppers strips and wrap into a Roll-Up brand wrap. Don't forget to top with black beans and salsa, and perhaps a dollop of low-fat sour cream- no cheese.



Outback Steakhouse, Alice Springs Chicken
1 order: 2,000 calories


Better Choice: Ahi Tuna Chopped Salad. You'll get seared tuna on a big pile of greens with wasabi vinaigrette and crispy wontons for 590 calories. Save some calories and fat by ditching the wontons. Save more by ordering that dressing on the side -- even better, get the fat-free Tangy Tomato Dressing



Best Yet:

Go to the Market Place and buy the sushi grade tuna for $16.99/lb. Rub with white and black sesame seeds. Cook it in the skillet with a LITTLE sesame oil. Then top it with a bit of Newman’s Asian Low Fat Dressing and a couple avocado wedges.


Romano's Macaroni Grill, Parmesan-Crusted Sole
2,190 calories, 141g fat, 2,980mg sodium, 145g carbs,

Better Choice: Pollo Magro "Skinny Chicken" -- 320 calories and 5g fat or the Simple Salmon, with 590 calories and 32g fat

Best Yet:

Buy salmon and bake it in the over with bruchetta from BJs. It comes in a big jar for $3.99. Sprinkle on some fresh dill as well. Side with grilled asparagus.

On that note, make what I call the better bad choices at each meal. Do the best you can and realize that it’s an evolution.

Breakfast Foods & Eat Your Food Uncooked? Here’s the Really Raw Truth

While we are on recipes, here are some new twists on breakfast. I find people tend to eat the same one or two breakfasts. Here are some simple, tasty and delicious options from the usual. These are from the integrative school of nutrition in NYC. My friend just graduated from there.



You’ve all heard that breakfast is the most important meal of the day, but why? Breakfast, literally means “breaking the fast”. During the 6-8 hours that we are sleeping our bodies are fasting. This means when we wake up we are starving for fuel to survive the day. If you don’t eat breakfast in the morning you may feel fine for a few hours but come 3pm or dinner time you are most likely going to be ravenous. Because you end up eating so much at dinner you can’t possibly think of eating breakfast in the morning and so the cycle starts all over again. Eating breakfast first thing in the morning has been shown to boost your metabolism, increase energy and concentration and keep food cravings to a minimum.

So if your excuse for not having breakfast is that you don’t have enough time, try these 7 quick, healthy delicious breakfast solutions.

1. Almond Butter + Banana + Raw Honey + Sprouted Grain Sandwich

peanutbutterbanana



2. Super Smoothie: Fruit (kiwi, banana, mango) + Leafy Greens (kale, swiss chard) + Nut Milk + Hemp Protein + Flax Seed

green



3. Muesli + berries + Nut Milk

muesli



4. On The Go Egg Cups - Make these on a Sunday and have for the week!

dsc00913



5. Steel Cut Oatmeal + Blueberries + Almonds + Flax + Agave
Put this on the stove the night before and will be ready to go in the am

oatmeal



6. Natural Waffles + Apple + Raw Honey

waffle



7. Open Faced Goat Cheese + Vegetable (tomato, avocado, pepper, anything!) + Sprouted Grain Sandwich

gaotcheese





Today’s Re-Powering information – While we are on the subject of healthy foods, I wanted to share with you taking healthy eating to a new level. Eating raw. I read some information on Paleolithic eating and vegetarian eating over the break. Some may consider it strict, but the health benefits are priceless. Here is a video from Dr. Mercola on eating Raw and then some notes to follow.





Eat Your Food Uncooked? Here’s the Really Raw Truth





You already know that you should eat fresh, unprocessed, natural whole foods. But the importance of raw foods often goes unnoticed. Here’s what you should know about raw foods, cooked foods and enzymes.





Dr. Mercola''s Comments


Dr. Mercola's Comments:



One of the most important aspects of a healthy diet that is most frequently overlooked is the issue of eating your food uncooked, in its natural raw state.

Unfortunately, as you may be aware, over 90 percent of the food purchased by Americans are processed foods. And when you’re consuming these kinds of denatured and chemically altered foods, it’s no surprise we have an epidemic of chronic and degenerative diseases.

It is no mystery that you are what you eat.

Ideally you’ll want to eat as many foods as possible in their unprocessed state; typically organic, biodynamic foods that have been grown locally, and are therefore in season.

But the challenge is, even when you chose the best foods available you can destroy most of the nutrition if you cook them.

I believe it’s really wise to strive to get as much raw food in your diet as possible. I personally try to eat about 85 percent of my food raw, including raw eggs and meats. And there are a number of reasons for this.

Raw Food is Alive!

The primary reason for making sure you get plenty of raw food in your diet is due to what’s called ‘biophotons.’ It’s a term you may not have heard of before, but in Europe, Germany in particular, there’s a lot of research in this area. Dr. Dietrich Klinghardt has also discussed it in some detail in one of his expert interviews for my Inner Circle program.

Biophotons are the smallest physical units of light, which are stored in, and used by all biological organisms – including your body. Vital sun energy finds its way into your cells via the food you eat, in the form of these biophotons.

They contain important bio-information, which controls complex vital processes in your body. The biophotons have the power to order and regulate, and, in doing so, to elevate the organism – in this case, your physical body -- to a higher oscillation or order.

This is manifested as a feeling of vitality and well-being.

Every living organism emits biophotons or low-level luminescence (light with a wavelength between 200 and 800 nanometers). It is thought that the higher the level of light energy a cell emits, the greater its vitality and the potential for the transfer of that energy to the individual which consumes it.

The more light a food is able to store, the more nutritious it is. Naturally grown fresh vegetables, for example, and sun-ripened fruits, are rich in light energy. The capacity to store biophotons is therefore a measure of the quality of your food.

Now, the DNA inside each of your body’s cells vibrates at a frequency of several billion hertz (which is unfortunately the same range at which modern cell phone communication systems also work). The vibration is created through the coil-like contraction and extension of your DNA -- which occurs several billion times per second -- and each time it contracts, it squeezes out one single biophoton; a light particle.

All the biophotons emitted from your body communicate with each other in a highly structured light field that surrounds your body. This light field also regulates the activity of your metabolic enzymes. For more in-depth information about how this works, I recommend you view the video clip of my interview with Dr. Klinghardt.

But that brings me to my second point for eating raw.

Cooking Destroys Valuable Enzymes

Enzymes are proteins; catalysts to speed up and facilitate reactions in your body. In fact, some biochemical reactions will not even occur without these enzymes (you have about 1,300 of them).

Cooking your food, especially at high temperatures, destroys these naturally occurring enzymes.

In addition to getting enzymes from fresh, raw food, you can also help stimulate the production of enzymes in your body simply by chewing. When you chew your food, a signal is transmitted from your brain to your stomach that tells your stomach to increase the production of enzymes.

Interestingly, as a side note, that’s why you don’t want to chew gum that much. When you chew gum, you’re actually sending a false signal to your body to create enzymes when you don’t need them. You’re essentially wasting your enzyme production. This is a challenge because as you age -- especially in a culture that focuses on processed foods -- about one-third of your body’s ability to produce enzymes is lost by the age of 40!

This is why many people find they benefit from enzyme supplementation as they get older, and we’ve found this to be true for a large number of patients in my clinic as well.

You May Need an Enzyme Supplement as You Get Older

There are many different options to choose from when selecting an enzyme supplement, so I decided to produce what I believe to be one of the highest quality enzyme products on the market today. My formula contains a number of combinations of enzymes that are just not present in most other products, including:

* Papain and bromelain (from papaya and pineapple) to help digest proteins
* Amylase, to aid in digestion of carbohydrates like starches and sugars
* Alpha galactosidase, to help digest beans and prevent gas
* Ox bile, which is particularly useful for digesting fats. It’s especially helpful if you have problems with your gallbladder, or had your gallbladder removed

The Bottom Line

Ideally, your best bet is to consume raw foods as much as possible. If you aren’t doing that already, you’ll want to gradually increase the amount of raw food in your diet as it will help your body produce more enzymes, and supply you with vital, live nutrients. Then, if still necessary, take a high quality enzyme supplement.

Lastly, make sure you’re chewing your food – take your time; savor it! (But avoid chewing gum.)

These are some very simple strategies that you and your family can adopt to help yourselves take control of your health!



Related Links:


Find Out Which Raw Food Diet is Right for You


Raw Food--One of Your Keys to Outstanding Health

BurbMom.Net- Connect with Mom's in Argyle

I wanted to share a neat website / blog that I found for moms in Argyle and the surrounding area’s. Regardless of the age of your child, there is something for everyone. They post local events, real stories that hit home, add a sense of humor and it’s a great way to connect with like minded moms. They have asked me to feature one of our boot campers to follow along with their story for about 4 weeks. They want the good, the bad and the ugly. The don’t’ want to hear how perfect camp is (ha ha), they want to know what lifestyle change is really about.



If anyone is interested in volunteering, I would love to feature you. If not, I’ll be picking someone!!! The website is www.BurbMom.net. Please check it out. One of the articles I noticed was where to find the best donut in the area – in case anyone is interested. It’s basically a mom’s guide to her suburb from dining to parks, hair stylists to concerts.

Preparing Kids for a Lifetime of Healthy Eating

Boy, I could really go to town on this topic, but if I want my kids to have any friends, I need to be slightly diplomatic. With an 8 year old son and 6 year old daughter, we have our share of food discussions. Thankfully my children mostly eat very healthy, but given the choice, they would prefer ice cream over organic black berries - hopefully they would want the black berries on their ice cream - there is a happy medium. Recently I had looked into putting healthy vending machines into the local schools the day after my son came home with a ring of chocolate around his mouth from a snickers he got while at camp. After some investigating, I found out that the healthy vending machines with organic crackers, dried fruits and nuts, organic milk and natural fruit juices don't' make any money. The inventory sits and the parents ask for the M&M's and soda.

With the summer season, I have the opportunity to observe lots of kids in bathing suits and what I see are over fed under nourished kits. They may be skinny, but have big bellies, no strength or endurance. The only fruits and vegetables some kids get are ketchup on french fries (yes they count ketchup (second ingredient sugar) as a vegetable), as well as gummy vitamins, fruit roll ups or sweetened fruit juices. Most kids rarely bite into a fresh fruit or vegetable.

We are doing something so dramatically wrong with our children's eating habits. 19% of kids eat meals in the car, the family dinner is fading away and the negotiations that go on over food can be absurd.

You are your child's greatest teacher regardless of their age. Do your best to educate and empower them, but most of all set a great example. It can't be a battle and the child has to be involved in the process of change, having some power in the decisions. Don't' make it a struggle. Take your child to the store, see what new vegetables and fruits they are willing to try. See if they will swap out a low nutritional value cereal for another one and make changes slowly as they are ready.

Read on for more information to make meal time a healthy event that everyone can enjoy and live long strong years as a result.


Mixed Messages: Preparing Kids for a Lifetime of Healthy Eating

by: Lisa Tsakos

If you don’t eat your broccoli, you can’t have dessert. Many parents negotiate at the dinner table each night using dessert or other treats as an incentive. The message to children is loud and clear: broccoli is the unpleasant prerequisite for the reward, dessert. But when you think about it, considering the effect sugar has on immunity and the developing brain, dessert is no reward!

We pass these attitudes on to our children; they then pass them down to their children. It’s no wonder as adults we “treat” themselves with treats on a regular basis, even for insignificant events such as getting through a rough day at work.

Today, about 17% of children and adolescents are overweight. According to the Centers for Disease Control and Prevention, over the last three decades, the rate of childhood obesity has more than doubled for children aged 2-5 years and adolescents aged 12 to 19 years, and more than tripled for children aged 6-11 years. Overweight children and adolescents are more likely to become obese as adults. Studies indicate that if kids become overweight before age 8, obesity in adulthood is likely to be more severe. A diet of quick ‘n easy processed foods and a drop in activity levels are mainly to blame. Nearly 1/3 of American children eat fast food daily, potentially resulting in about six pounds of weight gain per year, per child.

During the toddler years (ages 1 to 5), children are growing quickly and are learning to communicate. Though they don’t have much control over their world, toddlers quickly learn how to use eating (or not eating) to manipulate. Children at this age need to eat several small meals and snacks spaced throughout the day. Establish a structured eating schedule, setting specific feeding times. Rather than pressuring your child to eat at each meal, allow them to practice listening to their internal cues. Children forced to eat may not learn what it is like to be hungry or full. With structured meal times, a child who skips a meal finds it reassuring to know when to expect the next one.

A toddlers’ diet requires antioxidant-rich foods (plenty of fruit and vegetables), the minerals calcium, magnesium, iron, zinc, and DHA for brain development. A good, low-glycemic breakfast is imperative. Studies show that children who consume more simple carbohydrates in the morning tend to eat more calories from sugar throughout the day. Ensure essential fatty acids, particularly DHA-containing omega 3, are included either from food or supplements. Dry skin and hair are sometimes indicators that more essential fatty acids are required. Be aware of signs of allergy. Stomach aches, puffy eyes or dark circles (red or black) under the eyes, bed wetting, and persistent nasal drip often indicate allergies.

From the ages of 5 to 12, children are thinking more independently, but the good eating habits learned in this stage will serve them for a lifetime. With increased exposure to the public come new germs and temptations to eat sugar and junk food. Enticing, colorful meals that are rich in nutrients are key to avoid the saturated fats, sugar and nutrient-deficient foods kids will ask for. Whenever possible, allow your kids to participate in the cooking process. Use meal preparation as an opportunity to spend quality time with your child.

Praise, reward, and gently educate. Rather than rewarding your child with unhealthy foods (like fast food, junk food, or dessert), provide positive feedback for eating healthy foods. Since kids are learning to compete in this stage, friendly eating challenges with siblings and friends will encourage them to eat healthier and remind them that eating well can be fun. Reward the sibling who can name all the fiber sources on the dinner plate. Give the child who chews each bite the longest at dinner-time a prize. The whole family will learn about how specific nutrients affect the body.

Avoid the guilt trip. Don’t force kids to eat. Many of us were raised to clean our plates and not waste food. The habits we learned from our parents (which they learned from theirs) may have been established during a period when food wasn’t as plentiful. These old belief systems no longer apply. Forcing kids to eat more than they want or need teaches them to ignore their cues for satiety. This can contribute to weight issues in the future.


Make dinnertime a happy family time. Long-term eating habits are greatly influenced by our memories of social interaction during meals. Eat at the dinner table, not in front of the television. If certain topics create tension, keep those discussions off limits at the table. Involve the children in the planning and preparing of meals. Pleasant memories of family meals at home start family traditions that your children will carry throughout life.

Serve appropriately-sized portions. Parents often overestimate how much food a child should eat. Small portions are less overwhelming, while bigger portions may encourage overeating. If your child doesn’t like broccoli, sneak it into tomato sauce, on pizza, or into soups. Serve it in small portions and don’t stop serving it – even if it remains untouched.

Actions speak louder than words. Be a positive role model. As a parent, you’re the most important influence in your child’s life. Just as kids learn positive behaviors, they also pick up your attitudes about food. If your children are demonstrating unhealthy attitudes toward food, examine your own behavior. Do you frequently talk about losing weight, dieting, and fattening foods? Do you eat out of boredom, stress or in front of the television?

You’re in charge of the grocery shopping. Parents often shop to please their children or choose foods they are certain will be eaten. If your grocery cart is filled with processed, packaged foods, who is really in control of your kitchen? Fill your cart with foods from the periphery of the grocery store: fresh, organic fruits and vegetables, naturally made whole grain breads (the first ingredient should read “whole grain”), lean meats and fish, and organic eggs and dairy.

Listen to Your Child. Pay attention to hunger cues as well as to signs that your child is full to avoid overfeeding. Be alert to what toddlers say through their actions. Sometimes disliking a food is not a matter of taste. Kids aren’t able to express or explain when a food makes them feel uncomfortable or causes pain. If your child often cries when you present a certain food, consider that food (or an ingredient contained within it) as a potential allergen and keep your eyes open for other signs.

Get involved at school. Encourage your child’s school to provide healthier meal and snack options. Many schools have already introduced healthy eating initiatives such as removing fryers from the cafeteria, providing a vegetarian option daily, replacing sodas and sugary juices with pure juice and water, offering non-starchy vegetables, and stocking vending machines with healthier options. Ensure educators include nutrition information in their teaching curriculum and that they provide healthy alternatives for celebrations (besides hot dogs and pizza).

End.

These are some wonderful options for making meals enjoyable and healthful. Apply one at a time for yourself and ultimately your family.

Kelli