All posts tagged Eating habits

Discipline; the Engine that gets you to good health

 

 

One of the biggest roles I play as a health coach is motivator. So many clients want to feel better and see changes in their health but in the beginning they just can’t seem to resist the ice-cream or the chocolate or fill in the blank with your fave food. Part of it is physical addiction but the biggest hurdle is plain old discipline.

 

One of the best things I have developed through my life is strong discipline. It’s because of lots of self talk that says “Joy it’s not worth it!”  Whether it was watching the pounds or detoxing.

I believe the most important thing is to ask yourself “Self, what is your motivation?” And make sure you give yourself one heck of an answer.

We can talk ourselves into or out of anything.  It all comes down to your motivation. It has to be strong and it has to be purposeful.

 

Once, I healed a bad case of gastritis with diet.  I learned to de-stress with yoga, breath deeply, and I followed a strict diet of protein, vegetables and good fats. Discipline was key. I had important goals I did not, no, would not mess up. The choice was stay on medication that could destroy my digestion for life or heal naturally. I’d say that’s a strong motivation, especially when you have a family who depends on you.

 

The only way to whole-body health is by harnessing your discipline and putting into action all the knowledge you know will change everything.

There is a sense of power and happiness that comes from dedication to your self. 

We have to grow up and realize that choices have consequences and the world owes you nothing. 

 

Make good choices about the foods you eat and smarter choices about lifestyle. Add movement into your day, consciously relax; meditate or tap away stress. This stuff is so life changing its crazy. Most people need support to stay with it at the beginning.  Once you start and see the symptoms change its so much easier.

 

So define your motivation. What is it for you?

 

Preparation is Gratification

I had an enjoyable conversation with a beautiful young mother today.  She wanted to hear what I eat so she could determine what would be a good way for her to eat.

She caught me on a good day.  If this were last week, I would have told her ‘I am barely eating enough’.  I was recently very off in the timing of my meals.  I was just too busy.  That happens sometimes. If it continues too long it will effect blood sugar levels, cravings and energy levels.

A good friend listened to me complain about my weight going up a few pounds and we looked at what I was eating.  It was not enough, which was throwing off my whole metabolism.   This week I got my priorities in order and each day prepared my meals so that I got to eat at the proper times.

I am simple with what I eat.  For breakfast lunch and dinner I eat raw greens like baby arugala, spinach and mesculin.   I like to add a few other colorful raw or cooked veggies.  I prefer plain salad these days with no dressing.   I am enjoying tasting the vegetables. I have been having my fat as a couple of slices of avocado or a few olives. I may also cook my eggs with a bit of grass fed butter. I always like to have some fermented vegetables with each meal, like sauerkraut or fermented carrots or a naturally fermented organic pickle.  Variety is truly the spice of my life.  Last but not least I add a serving of a good quality protein.  Eggs prepared in a variety of ways, chicken, wild fish, beef or lamb.  I have a snack, which is usually my PaleoZip protein powder in some type of shake   with berries and almond milk.  These days as the weather is getting cooler, I love having hot water with lemon throughout the day.

 

I prepare any food I need to take with me, grab a kombucha tea and I’m off.

As we talked I realized preparation is key to a healthy diet.  It is an expression of self-love, really.  When we eat well we feel good.  All of us should practice extreme self-care and self-love.  Preparing and taking time to sit down and eat is gratifying. We are worth it.

Check out this blog post for more tips about preparation……..http://www.joyharari.com/the-zen-of-cooking-healthy-meals/ 

 

What is Vitamin P?

My newest goal in life is to include more play and pleasure into my everyday, which are equally as important as good food and exercise.

 

I woke up on Sunday morning to a clear, cool, and sunny day.“What a great day to go rent bikes in Central Park, ride to the Boathouse and have a drink,” I said to my husband. This was not my idea, but was a good idea given to me by friends as we walked on the High-line in Chelsea last Saturday night.  I made a mental note and thought, wow, I have to do this!  I don’t always have such great ideas myself, but I am good at picking them up wherever I can and putting them to good use.

 

So, that Sunday, I skipped my morning workout, which is usually not so much fun, or very long, and rode a bike with my husband through Central Park for a few hours.  We laughed and enjoyed the beautiful park together, and I hardly realized I was riding!   Okay, maybe it was the Paradise Martini at the Boathouse (which I highly recommend), but really I think it was the exhilaration of good company and plain old having fun. Here’s to exercise that doesn’t feel like work! Cheers!

We went for an early dinner. I had a tricolor salad and tuna steak with a red wine reduction, spinach and mashed potatoes. It was delicious, I might add.  I ate slowly, happily and enjoyed every bite.

The result of my fun day was so amazing for my mind and body. I was relaxed, in a great mood and I slept soundly at night. I actually felt my endorphins elevated and I just felt good!!  I also noticed how good my digestion was in this state.  This is called the Cephalic Phase Digestive Response, which basically means that happy chemicals = good digestion.

I read a book by Norman Cousins, The Anatomy of an Illness.  In it he wrote about how he cured his disease with laughter.  He watched I love Lucy and other comedies and laughed so hard that it stimulated all the healing chemicals of the body. There is something to play and pleasure.  If stress, as we know, is harmful, well what’s the opposite?

Beyond nutrition and physical activity, we can infuse joy into our food, and fun into our exercise.  It is a mistake to assume diet is the only reason for good or bad health. Even when the intake of food is perfectly figured out, we should never forget that play and pleasure are key components of good health.

Think of play and pleasure as Vitamin P.  A big dose is recommended very often!

 

http://www.prevention.com/mind-body/emotionalmental-health http://www.nifplay.org/opportunities/personal-health/

 

 

 

Creamy Cauliflower Soup

1 head of cauliflower, cut into florettes

1 onion, chopped

2 stalks of celery, chopped

1 tablespoon of coconut oil

4 cups of water

himalayan salt and black pepper to taste

-sautee onion and celery in coconut oil until wilted

-add cauliflower, salt and pepper, and water

-Bring to a boil and then simmer for approx 20 minutes or until vegetables are soft

– puree the soup

– Enjoy!

*You can substitute bone broth for the water for an even hardier, healthier soup 😉

Is Butter Secretly Ruining Your Health?

Is Butter Secretly Ruining Your Health?

By 

 Growing up, butter was an absolute staple in my household. We thankfully never got into the margarine craze because my mother believed that butter was good for the brain. Turns out, she was right about that and scientists have now concluded that butter is actually good for you in other areas too. It’s high in a compound call CLA that protects you from tumor growth and cancer, is not inflammatory like man-made oils from corn, canola or soy, and provides a nice dose of Omega 3 fatty acids, if you get it from the right source. But finding the right source can be tricky given all the buzz words and fancy marketing these days. Choosing the wrong type of butter can secretly ruin your health without you even knowing it! Here’s a look at what’s really going on and how to choose the healthiest butter for you and your family.

Beware of Monsanto Butter

 

MonsantoButter 

 

I call conventional butter “Monsanto Butter,” because it comes from cows fed almost entirely genetically engineered or GMO grains and Monsanto is the largest producer of GMOs.

Conventionally raised cows are most commonly fed GMO corn and soy, however, some farmers fatten up their feed with additional sugar from GMO sugar beets and cottonseed. Cotton is the most toxic crop because it isn’t treated as a food crop but as a textile (it has less regulation.) And then conventional dairy cow feed is sometimes fortified with additional protein, Omega 3 fatty acids and CLA from GMO rapeseed (canola) because the cows are not getting these nutrients naturally from the grass. GMO alfalfa hay is also commonly fed to cows. So basically, conventionally raised cows are almost entirely getting their food from GMOs – food that was created in a laboratory, that hasn’t been tested long term, but has produced horrific results in several alarming animals studies.

Over 49% of all GMO corn is fed to animals or livestock. Only 2% of the GMO soybeans grown are actually fed to humans, the other 98% get fed to animals. Those figures are pretty scary once you consider the astronomical amounts of herbicides being sprayed on these GMO crops and what they are doing to the increase cancer rates, harm the environment and ourselves.

Land O’Lakes = Monsanto Butter

Land O’ Lakes was a staple in my household growing up. We’d use the whipped butter like it was nobody’s business – my mom would use it on her infamous parathas (Indian stuffed flat bread), in countless desserts and to make homemade ghee. Once I found out what was really happening at Land O’Lakes, my Mom and I had a little chat. I explained to her that Land O’Lakes is owned by a pro-GMO company called Dean Foods. Land O’Lakes co-developed genetically engineered alfalfa, directly contributing to the GMO animal feed supply. I also explained that Land O’Lakes contributed nearly $100,000 to the “No on I-522 Lobby” – the bill to label GMOs in Washington State. This is all on top of the fact that Land O’Lakes is not organic, raises their cows with growth hormones linked to cancer, antibiotics and harmful pesticide ridden GMO feed. I told my Mom she has to stop buying Land O’Lakes if we are going to change this world!

Knowing all these facts, plus the health risks of consuming GMOs, my Mom finally asked “what butter can I buy?” Well there are many brands out there that are light years ahead of Land O’Lakes. Here’s a Butter Buying Guide that will help you (and my Mama) navigate the butter aisle next time you hit the market:

 

ButterChoices 

How to Choose The Most Nutritious Butter

  1. Organic – First and foremost, look for organic butter. This will ensure there are no growth hormones, antibiotics, harmful pesticides and GMOs being fed to the cows. Growth hormone or rbGH that is used to raise cows conventionally is linked to cancer and often accumulates in highest concentration in animal fat. One organic brand I’m suspicious of however, is Horizon, they are owned by Dean Foods (the same company that owns Land O’Lakes). The Cornucopia Institute has filed complaints for labeling their product organic while maintaining factory farm production methods. I won’t buy Horizon organic for that reason.
  2. Grass-fed – Grass-fed or pastured raised cows are going to be more nutritious than cows raised with grains. Remember, the highest amounts of the most beneficial CLA and Omega 3 fatty acids naturally come from grass-fed cows. Also grass-fed cows produce butter with 50 percent more vitamin A and E and 400 percent more beta carotene (which gives the grass-fed butter a deeper yellow color).
  3. Ghee – Ghee is clarified butter where all the proteins, milk solids and lactose is removed. This makes the butter more digestible, concentrated with nutrients and really great for immunity building. Ghee does not need to be refrigerated, it can stay on the counter for a few months without going bad. People with dairy allergies or sensitives often do ok consuming this type of butter. Pure Indian FoodsPurity Farms  and Ancient Organics have the best offerings in that they are both high quality, organic and grass-fed.
  4. In an ideal world, you would be able to find butter that is both organic, grass-fed and no additives like Organic Valley (in the green foil wrapper) , but sometimes that’s just not the case. In that circumstance, I would go for either an organic butter or grass-fed butter like Kerrygold (please note – Kerrygold uses some grains that could be GMOs a couple of months out of the year because grass doesn’t grow year round in Ireland – they admit that 3% of their feed could contain GMOs). Choosing regular organic butter will lessen your exposure to pesticides but will also provide less nutrition since the cows will mostly be fed organic grains vs. grass. Regardless, these choices are superior choices over conventional butter and both options (in light green on the chart above) will lessen your exposure to GMOs.
  5. Beware of butter mixes with labels like “with olive oil” – 9 times out of 10, these butters will have one or more GMO ingredients like soybean, corn or canola oil. These mixes may have questionable additives in them too – check the ingredient list just to be sure!
  6. Don’t Eat Butter? Here are some Vegan Substitutes – If you are vegan, skip all the “butter like” or fake butter spreads like Smart Balance that contain GMO oils, artificial ingredients made from petroleum and unnecessary preservatives. Instead, choose 100% coconut oil, olive oil, red palm oil (that is sustainably harvested from Ecuador and does not hurt the rainforest) or hemp oil instead. Also coconut manna, or butter works well too, when slightly heated it spreads just like butter. (These are also much healthier than organic spreads like Earth Balance that are usually a combo of inflammation causing oils).

 

butter substitutes 

Sharing the truth is the first step in changing the food system. If you know someone who is buying Monsanto butter, please share this information with them. Our choices can really change the marketplace, make us healthier  and change companies decisions to use these unhealthy ingredients.

Much Love,

Food Babe

Aging, What Causes It and What are The Best Super Foods to Help

What really causes aging?  The main problem is when cells degrade too fast.

One of the biggest causes of rapid aging is the over-expression of insulin.  And you guessed it; this is caused by the wrong food choices such as processed foods, sugar, grains as well as large portion sizes.

 

The over expression of insulin creates excessive ROS (Reactive Oxygen species). That is the most dangerous and potent free radical in the body.

ROS causes leaky mitochondria. The Mitochondria is the powerhouse of the cell.

This chemical reaction causes the electron transport system to fail, which causes the ATP to fail.  ATP is basically the energy currency of life. It is a molecule that stores all the energy that comes from food.

Therefore controlling insulin is vital for youthfulness and longevity.

 

You have all heard me talk about how important it is to eat good fats. Another thing that causes the mitochondria to rust is rancid industrial oil.

Mutated oils like Canola, sunflower and vegetable oil don’t fit with the lipid bilayer of the mitochondria. These lipid bilayers are made up of healthy fats. Healthy fats from say grass-fed animals, give the mitochondrial lipid bilayer a strong shape and provide cell permeability that mitochondria need for cell communication.

 

So I hear you saying “Joy, just tell me what to eat!!”  And I will.
Anti-aging foods

One of the most anti-aging foods you can eat is organ meat from grass-fed animals.

Liver is so anti-aging.  It is mandatory for mitochondrial health.  It contains coq10 and should be eaten 3 times a week for maximum benefit.

 

Another anti-aging super food is Seafood. Seafood is high in B3, manganese, potassium and magnesium.  Magnesium is so important to cell health because without magnesium you cannot create ATP.  Our soil is depleted of magnesium, which affects animal protein and all vegetable sources. However our seafood’s are rich in this mineral. Best choices are;

Seaweed

Kelp

Atlantic fish

Caribbean fish

*Avoid pacific seafood due to Fukashima.

 

Another group of Anti-aging foods contains;

Onions

Garlic

Cabbage, brussel sprouts

I recommend cooking these as it releases more minerals, flavonoids and essential cofactors in optimizing mitochondria.  They also contain quercetin, which is an anti-inflammatory. Eat them often!

 

Broccoli is another anti aging super food. It is better to eat broccoli cooked.  The sulfur compounds in broccoli helps mitochondria with methylation. Which means that it prevents the degradation of mitochondria.

 

The best way to incorporate these foods into your diet is menu planning! The more you plan ahead and make shopping lists so you have the ingredients on hand the more you will increase your rate of success.  I guess that means the younger you will stay!

 

Just Say Yes!

When clients ask me what they shouldn’t eat, my answer usually goes something like this;

“You know what you shouldn’t eat, my job is to tell you what you should eat.”

 

Some how with old and young alike the minute you say no to something, that’s the very thing they want, and they want it bad!!

My advice to parents, husbands and wives is to accentuate the positive. Instead of telling your loved ones to put down the cookies and chips, offer up their favorite veggies and fruits.

I actually learned this lesson the hard way.  Back in the day, I freaked out when I saw my kids, or any kids for that matter eating sugar, high fructose corn syrup, blue ices, and other chemically laden things.

My reactions backfired big time.  My children told me, as they got older, about how they used to stuff themselves with sugar (and everything else I said not to eat) when the opportunity came up.

It is so much more effective to focus on what you can say yes to, in a positive non-reactive way.

A little bit of psychology goes a long way. Instead of saying “I am not buying sugar cereal it’s poisonous!”  You can say “Oh we ran out of that, try this…..”

If a child asks for something you do not want them to have, you can firmly say ” That is not one of our choices today. You can choose A or B.” Let them choose from 2 or 3 healthy options that they like.

I also want to suggest good old bribery to get your kids to try new vegetables and healthy foods they’re not used to. It takes 3 times for a child to be exposed to a new food and for them to like it. So write down each time they try something new. After 15 times of trying new foods, buy them an agreed upon gift. It can be inexpensive and small.

 

I’ve been seeing amazing things happen with these simple guidelines. Children who only ate chicken nuggets and noodles are now eating broccoli, string beans and asparagus, and they love it!

Do you have any good ways to coax a picky eater? Share with us in the comments below.

 

How Should You Drink Your Water, Hot or Cold or Room Temperature?

For over 20 years I have been drinking water at room temperature, except for a brief period when I was following the Ayurvedic suggestions that had me drinking hot water through out the day. (Truth is, it’s very relaxing.)

Many opinions hold that cold water makes the body work too hard.  It has to expend energy to first bring it to body temperature and then digest it.  These opinions suggest a loving approach to the body; don’t be too hard on it.

Last week I posted about the leptin reset that I am doing. It’s going real well, thank you.  The same Dr. Jack Kruse has another protocol that goes along with it. It is called Cold Thermogenesis (CT).  Ever hear about the Polar Bear Club? The people who swim in the ocean in midwinter? That is the ultimate CT.

The protocol starts by exposing the body gradually to cold.  First drinking cold water and taking cooler and cooler showers then dunking your face for increased times in ice cold water and finally ice packs and ice baths for the body. The ice baths are an advanced technique to be used under the supervision of a health practitioner.  Dr. Kruse claims that this protocol;

  • Increases metabolism
  • Is amazing for weight loss
  • Reverses inflammation
  • Better sleep
  • Better recovery from exercise
  • Boosts thyroid and adrenal function

Athletes, military units, and scientists have used this to increase the limits of human endurance.

Ray Cronise at Thermogenex – Fuel the Burn, says you only need to expose yourself to temps below your body temp to reap the benefits. Cool showers (60-75 deg), swimming in cool water (70-80 deg), and lowering your ambient temperature (house thermostat) to below 60 degrees are all good ways to increase CT.

Dr. Kruse advocates ice baths and extreme cold air temps found in walk-in chillers to be better. He says you should shoot for a skin temp of 55 degrees in your CT session. If this is done, care should be taken to avoid hypothermia and frostbite. He also advises starting by soaking your face in cold water to activate the ‘mammalian dive reflex’. Mammalian diving reflex – Wikipedia, the free encyclopedia

These opinions drive the body and push it to be in better internal shape. It’s kind of like the difference between restorative yoga and hard-core Crossfit training. You choose.

Warm water is definitely more soothing and comfortable. The thought of cold showers makes me cringe. However I know that uncomfortable situations do make us grow in many ways.

I am kind of on the fence on this one.  As far as weightloss is concerned, weightloss remedies always have some thing in them that increases heat in the body to speed up metabolism. That is exactly what CT does.  I do like the idea and the benefits of Cold Thermogenesis. I may just start with a glass of cold water and give my body a little internal workout!

I would love to hear what you think of this in the comments below. Let’s get this conversation going!!!

 

The Key to Obesity

While doing some research on weight problems and Paleo, I came across a brilliant man. His website is www.jackkruse.com. This man is a neurosurgeon and used to be a dentist; he is also a Paleo Health Coach.  Dr. Kruse used to weigh 350 lbs. He lost the weight and kept it off for over 5 Years.   I have studied his hypothesis and listened to many hours of webinars that talk about his answer. It’s awesome!

 

 

The answer, he claims, is leptin resistance.  He has proven over and over with patients and readers of his blog, that resetting leptin, the master hormone, and increasing leptin sensitivity not only cures obesity, but Leptin resistance makes us more susceptible to every other health issue related to inflammation in the body;

  • Osteoporosis
  • Disease in your back
  • Degeneration of the spine
  • Neck problems
  • And problems in the brain
  • Hormone imbalance
  • Dental Problems
  • Etc…….

According to Dr. Kruse 68 percent of people who go on a Paleo template do well. The rest are leptin resistant, can’t seem to lose weight and sometimes gain. He says it is all simple biology

(not really so simple).

 

This is where his Leptin reset works its magic.  I have seen this over and over in my own practice. I have clients who follow the Paleo template and can’t lose a pound! Now I understand why and I can guide them correctly.

 

Dr. Jack Kruses’ Paleo reset takes about 6-8 weeks, Unless a person is severely leptin resistant then it takes longer. If you transition onto a Paleo diet, he claims you will never have to “diet” again!! Well for someone like me who has tried virtually everything, that is an exciting thought!

 

I am doing the leptin reset right now, I will let you know how it goes.  I will keep you posted along the way! Wish me luck.

 


little sugar addicts

 

-Does your child ask for sweet foods all the time?

-Does she have meltdowns that end in tantrums or tears?

-Is he impulsive, restless, and wildly dramatic or talk a lot and fast?

– Does your child have a hard time paying attention or lock in on a task and then forget to do anything else?

-Does she cry easily and frequently?

– Is he moody and exhibit low self-esteem?

-Does your child have a lot of allergies, or persistent ear infections? Is he overweight?

 

All of these things may sound like normal childhood behavior, or everyday life.  “Mood swings, inability to concentrate, temper tantrums, and the most significant-low self-esteem are all the affects of too much sugar in your child’s diet.” Says Kathleen DesMaisons author of Little Sugar Addicts. 

Knowing how horrible sugar is for us, and especially our children, makes me want to jump up and down and shout “STOP GIVING THEM SUGAR!!!” Also knowing that will not help the situation and that a softer approach is always better, I try to contain myself and help those who are ready to be helped. I know how difficult it can be, so no judgement. Just a little education ;).

 

Little children don’t handle or process sugar the same way as an adult.  You may be surprised at how strong an effect a small amount of sugar has on a child’s body. “ If you have an adult who drinks a 12 ounce can of soda (40 grams of sugar)”, explains DesMaisons “they are having one gram of sugar per four pounds of body weight.  But if you give a can of soda to a 40 pound child, the dose relationship is very different.  For a child that is the equivalent of four cans or a six pack”!!!

 

 

What does sugar do to kids? It effects their brains and bodies, blood sugar, serotonin and beta endorphin levels.

 

Serotonin is affected by sugar. “ Serotonin is a chemical that quiets the brain,” writes DesMaisons. It makes us have a feeling of well being and peacefulness.  “Sugar sensitive children have lower levels of serotonin than other children.” By changing diet, these levels can be raised, creating more self-confident, in-control children with a much happier outlook.

 

Beta-endorphins, DesMaisons calls “ the brains own pain killer”. Children who are sugar sensitive are much more sensitive towards physical and emotional pain. Children who eat too much sugar tend to feel inadequate and unworthy, even if they are smart”, once the sugar wears off.

 

From all the research I have read over many years, I can say with confidence that the precursor to all addiction is sugar.

Researcher Dr. Robert Lustig says sugar is as addictive as cocaine according to brain scans.

 

Kiber Stanhope, a biologist at the State University of California Davis, believes that a calorie is not just a calorie and over consumption of high fructose corn syrup increases the same risks as sugar.

 

In his article in the Huffington post Dr. Mark Hyman wrote “people can be biologically addicted to sugar in the same way we can be addicted to heroin, cocaine or nicotine.  Binging and addictive behaviors are eerily similar in alcoholics and sugar addicts.  In fact most recovering alcoholics often switch to another easily available drug: Sugar.”

 

For those with personal struggles with food addiction, remember it is not a moral failing or lack of will power.  There is help available.

 

In my practice I see many children.  I have witnessed the huge change in their self-esteem and confidence when they are taken off sugar.  I am here to tell you it’s not impossible!!  Many parents are seeking help and the results are astounding!! Teachers are the first to comment. “ He’s a different child, so focused and calm.”

These are results that make my heart sing!! I have clients as young as 6 years of age who proudly proclaim “I don’t eat that, its not healthy!” When they are offered sugar laden treats.  They influence their peers and become empowered to make good choices.

 

DesMaisons has seven steps to fight sugar and its effects:

1.Eat breakfast with protein: and do it within the first hour of waking, to beat a drop in blood sugar.

2.Make connections between food and mood.  Never reward a child with food-especially sweets.

3.Change snacks.  Children under the age of 18 should eat every 3 hours to avoid a drop in blood sugar. In addition to good, well-balanced meals, your child should get several high-protein snacks throughout the day.

4.Eat protein lunches. Foods like poultry and meats, eggs and nuts are all essentials.

5. Cut any white flour breads and pastas from your diet.

6.Take out the sugar. (“Notice that taking out sugar is not step one. It is step six,”)

7.Take care of life. Relax have fun and spend time with your family.