Question of the Day: Weight Loss Cleanses

So the question I received today from a friend is "Do you know of any good weight loss cleanses? I'm allergic to fish & eggs".

Let me remind you all I'm not a registered anything - nurse, dietitian, etc. But I do get questions alot in regards to healthy eating and family feeding. I don't claim to be an expert, but am happy to give my opinion...so here is goes.

Although I don't think cleanses are the answer to long term weight loss, they certainly can be used to detoxify the body whether its from alcohol, sugar, too much meat, etc. And if you Google health cleanses you'll come up with 100 different sites that will "help you get that body you want"...yeah right!?

I would start off by asking yourself if you drink soda and if the answer is "yes" that should be the first thing you work on cutting out. Its not an easy feat, but once its done...its done. Not only is the soda itself bad for you, but it also leads you down a path of destruction with everything you start craving beyond it - like chocolate and sweets. Increase your water intake - and if you have trouble downing plain water all day, add a lemon, lime, or even cucumber. Just this one change will make such a difference in your lifestyle. With the addition of light to moderate exercise you'll be on your way to a healthier heart in no time!

I also don't "juice", but can see where the benefits come quickly. I owned a very expensive juicer for one day and returned it immediately after I could barely inhale the awful looking drink that laid in front of me. At that very moment I vowed to eat as many colorful vegetables as I could per day to never have to do that again :) I do have friends who love juicing though - remember, this is just my opinion. If you are interested in a cleanse, I can however, recommend Harley Pasternak's book The Body Reset Diet. It is an easy read and perfect intro to healthy food, smoothie recipes and an overall healthier lifestyle. It truly can help you organize your meals and get you started down the road of a healthy lifestyle change.

I also must note that many cleanses have a disclaimer not to do this for over 3 days. As nutrient dense as a glass of juiced vegetables can be, your body needs real food. The act of chewing helps start the breakdown and metabolize food before it hits your intestines to then be distributed as nutrients (and released as waste) through your body.

I digress...when it comes to wanting to loose weight and feel better about yourself my best advice is choosing healthier options of your favorite foods and stocking up on more fruits and vegetables. Having certain items on hand throughout the day will help you avoid grabbing a quick bite on the go or eating that sugary granola bar (which you may think is a healthy option). Don't deprive yourself of the things you love, just don't overindulge in them. I also LOVE beans and I feed them weekly to my family. I substitute beans - black, kidney, garbanzo, navy - for meat in Mexican dishes and add them in with brown rice as a side dish to chicken or fish. Now being allergic to fish, you could substitute pork chops or even sliced avocado. But if you add more beans into your diet than that will give you that good fiber to aid in the overall digestion of your food as well as keeping you fuller, longer.

As for mid day snacks - think fruits, veggies, and/or nuts. Apples & peanut butter, sliced pears w/ a drizzle of honey, oranges, dark cherries. I buy Almonds in bulk and add a few dark chocolate chips to them almost everyday to get that salty/sweet fix I need.

Another tip I have is to make a giant salad on Sunday and fill it with your favorite veggies so that way its always in the fridge - and there are no excuses. Eat it for lunch and/or dinner daily and top it with grilled chicken, garbanzo beans, sliced avocado, tomatoes, onions, etc. Keep things simple for yourself and make things in bulk ahead of time. If you start off by eating the same lunch everyday because its easy...then do it! You'll get the hang of what you like and your body will adjust to eating less/healthier in no time. And that soda habit...gone!

Make a plan. Go shopping for the essentials. Organize your meals. Prep ahead of time. You're ready to go! Hope this helps!

Letter to My Daughters: Be Yourself

Dear Little Ones,

Simply stated, be yourself. As Oscar Wilde once said "Be Yourself, Everyone Else is Taken". It means just that. Never be afraid of who you are and who you want to be. Those differences and qualities are what makes you unique and special. Mommy and daddy are here for you, always. To guide you and support you with whatever decisions you make. When it comes to friends, school, and peer pressure it comes down to you, and you only to choose what is right for you. It is in those decisions that you grow as an individual and become independent and strong. As your parents we always want the best for you, but its also important for us to let you be you!

Respect yourself and stand by your decisions. Be proud of who you are. Always trust your gut instinct and follow your heart. Sometimes your decisions may get you into some trouble, but know we are here to help you if you fall. You are the most wonderful girls - sisters, daughters, and friends - we love you, trust you, and always want to instill confidence in you. You are beautiful inside and out. Life is going to bring you challenges - it is something you cannot avoid as a human being. But as long as you are true to yourself and know how much you are loved, you can never go wrong.

We love who YOU are - now & always!

Love,
Mommy

Nutrition as Medicine for Pain

A few months ago I had the pleasure attending the Center of Integrative Medicine Health & Wellness Conference. This was right up my alley so I was as giddy as a little school girl to sit there and listen to these experts from all over the country speak about health and overall well being and how we can come together to make our society healthier and more aware of our bodies.

I learned so much, but more importantly was reaffirmed at all of the wonderful things I have learned over the years just by paying attention to my own body and listening to my children. There is so much that our own bodies are telling us that we don't listen to. Our bodies are amazing creatures - they were built to heal themselves for the most part, but there is the sensation of pain and discomfort to tell us when something might be more seriously wrong. We are in charge of how we take care of our body- it is our choice as to how we fuel and nourish it.

One of the main takeaways I had from the conference was just that, Pain Management. I've been lucky enough in my life to never have to deal with pain on a level as some of the speakers (and/or their patients), but I've come to know it all to well with loved ones - past and present. It was so important for me to take in so much of what these doctors and speakers had to say b/c it can honestly change a life. Specifically, they spoke about Nutrition as Medicine for Pain which I felt was like hitting the nail on the head. So much of what I try to feed and nourish myself and my family with is a type of preventative medicine for any illness or disease that might come our way. Pain, itself, is a failure to heal. This failure, going on inside your body,  is not allowing yourself to heal and that pain is the signal for your brain to know that something is not right. Proper nutrition is a way to nourish your body and ultimately heal that pain.

One of the things our family tries to do daily is stay active - whether its staying on our feet, going for a family walk, hitting up the gym, playing at the park, etc. Although its important to rest your body, staying active is good for our overall health - mind, body & soul. The pain management expert at the conference left us with this when referring to pain management: "when in doubt, take a walk." He strongly believes, through all of his research that it is the best health benefit to anyone over any drug/supplement you can buy. Although this is his opinion, he seemed to have enough years under his belt to know this to be true. You've always heard your parents say, "get outside and get some fresh air"....now there really is some research to back that statement up. Being outside and going for a walk helps our bodies on many levels. It enables our minds to stay open, our oxygen levels to increase, our endorphins to start flowing, our muscles to move and improve, and ultimately lower our risk of health risks and diseases.

When dealing with pain, its nothing to ignore. Your body is giving you signals as to what is going on inside of you and through proper nutrition maybe you can just decrease that pain to a level you can manage while letting your body heal.

For more information on Food as Medicine for Pain:  http://www.health.com/health/gallery/0,,20309924,00.html

Dear Daughter: As You Head to Kindergarten

Dear Sweet Grace,

This week has certainly been full of changes - for both you and I. Although I feel you have been ready for kindergarten for years, its still hard to let you go. You were my first baby girl and we have spent countless hours together for the past 6 years. I stopped working shortly after you were born which has brought me insight into a world of stay-at-home motherhood I never thought I would be able to experience. My parents worked full time while I was growing up. I never a thought that I would be able to raise my own children on a daily basis and be there for the ins and outs of your ups & downs. As crazy as it can get, every second has been worth it!

Kindergarten is a big step for any parent and child. Its a full time gig. There are so many things I could tell you right now - how to act, how to meet friends, how to behave, etc. But whats the fun in that. One of the biggest accomplishments a child receives for attending school is to embark on their own journey. You have to learn for yourself how to navigate through life. How to handle friendships and being away from mom. No one ever said it was easy, but its an important factor of life - to let you go. My job is to be there for you when you need me and to remind you of how much you are loved. School prepares you for the world - a world of differences, of imperfections, of beautiful days, and not so beautiful days.

Although this has been one of the longest weeks of my life - without my baby girl - wondering if you're happy, if you're making friends, if you're doing alright. I know deep down in my heart that you're in a safe place that will help you grow into an even more beautiful young girl with so much to offer the world.

I only have one wish for all my kids - to be happy. I wish only pure joy for you!

Love,

Mommy xoxo

Recipe: Homemade Macaroni & Cheese

A friend recently was looking for a healthy, yet yummy, mac & cheese she could make for her kids. I jumped at the opportunity to let her try mine - I've been using this recipe for years and it never seems to fail! I encourage you to try it with your kids too and see what they think. Remember though, if they are used to the boxed kind...especially the bright orange boxed kind, it maky take a few tries for this recipe to catch on. But its healthier, easier, and cheaper than anything you'll find on the store shelves. Go ahead...give it a try!

Organic Mac & Cheese

1 lb (or 1 box) Elbow Macaroni (I use whole wheat when possible)

3 Tbsp Butter

3 Tbsp Flour

2 Cups Organic Milk

1/2 Tsp Salt

1/2 Tsp Pepper

16 oz Organic White Cheddar Cheese

Sliced Tomatoes (optional)

Italian Bread Crumbs

Preheat oven to 350 degrees. Cook Pasta according to box. While pasta is cooking, combine butter, flour, & milk in a medium saucepan on Med. heat until thick. (I use a whisk). Once well combined, add salt, pepper, & 3/4 of the cheese. Stir consistently until completely melted. Remove from heat and mix well with cooked pasta. Put in 8x11 baking dish. Sprinkle with remaining cheese and breadcrumbs. Place 6 sliced tomatoes on top (optional). Bake for 35-40 min (foil on for 25 min and then remove for last portion of baking).

True Confessions: What I've Learned this Summer

...As a Mom...its important to give each child quality time.

...As a Daughter...let your children get spoiled by grandparents.

...As a Sister...spend time together. Find something you both love to do and go for it!

...As a Friend...stay in touch with old friends and create memories with new ones.

...As a Wife...do things as a couple and open your heart.

...As a Family...its important to be silly and create memories together.

Summer can be filled with crazy days and late nights, but throughout there are lessons to be learned and life experiences we need to embrace. Some of the things I have embraced this summer in our travels, home life, and through meeting of new friends are...dare to dream. life is short. take risks. tell people you love them. As for kids - you can't change them. they are who they are. embrace differences. love them unconditionally. 

That's my advice in a nutshell. We've had an amazing summer as a family and I'm excited to begin school days and see what more is to come!

Cheers to a wonderful Summer Everyone!

Fake Out: Sweet Treats

I have mentioned before that I believe in feeding my kids the purest I can while still enabling them to enjoy food. I believe in the 80/20 rule where you eat 80% real honest food and then 20% is for the "life happens" category. I don't want my kids growing up never have tried anything - its important to test our palettes and as we all know our taste buds evolve over time. There are plenty of foods i never liked as a kid (or even a teenager) that now I love. As parents, its our job to help our kids test their palettes....and much of the time it can be a huge struggle. Don't stress. My advice would be to do your best and stick to it. It will happen and they won't be eating out of a box forever. Once you, as the adult, realize that there is no nutritional value in boxed and bagged foods you'll start to be more persistent. Kids get hungry, they're growing - so feed them! My kids aren't perfect eaters, believe me :) But I do my best to feed them with good/real food. If they're really hungry, they'll eat it!

Here are a few Fake Out Sweet Treats we have enjoyed this Summer. They're yummy & your kids will never know the difference - I promise!

Strawberry & Banana Almond Milk Ice Cream
1 Small Frozen Banana
1 Cup Frozen Strawberries
1/3 Cup Unsweetened Almond Milk

Add all ingredients to your blender and blend completely.  Pour into glasses & enjoy!

Pineapple Milkshake (adapted from Knead to Cook)
1/2 Cup of Chobani vanilla yogurt
3/4 Cup of almond milk
6 Ice cubes
1 Tablespoon flax seed meal
1 Small Banana (I freeze ripe bananas so this would be a good time to use them)

1 Pineapple, skin & core removed, chopped into large pieces (or use frozen)

Add all ingredients to your blender and blend completely.  Pour into glasses & enjoy!

Nutella Cherry Ice Cream Pops
3/4 Cup Nutella
1 Cup coarsely chopped cheeries
1 Cup organic whole milk

Add all ingredients to your blender and blend completely.  Pour into silicone yogurt tubes and freeze for at least 2 hours & enjoy!

Banana Almond Butter Ice Cream - My favorite and also adapted from Knead to Cook)
4-6 Ripe bananas (peeled and sliced)
3-4 Tbsp of almond butter
1 Tsp of vanilla extract
1 pinch of salt

Favorite Toppings:
Chopped nuts
Chocolate chips
Graham crackers
Mini Marshmallows
Sprinkles

Add all ingredients to your blender and blend completely. Distribute ingredients into freezable Mason Jars (about 1/2 way) and freeze overnight. Let stand at room temperature a few minutes before serving & enjoy!