It's National Nutrition Month!

Every March, the Academy of Nutrition and Dietetics highlights the need for consumers to make informed decisions about what they eat, and to incorporate that knowledge into establishing healthy nutrition and physical activity routines.  It is a perfect time to make a personal goal of learning how to improve your food choices in order to optimize your health.  

It is important to focus on the first part of their campaign for just a moment - informed decisions.  I encourage you to seek out information on topics about which you feel you lack knowledge.  I hope you find this site to be a useful tool in that regard.  Be cautious when encountering articles and postings that sound radical or zany.  There are individuals, both professional and untrained, that sometimes seek notoriety above ethical delivery of information.  These alarmists seek to cause you to change your behavior because you are scared that not doing so will lead to harm.  Their information requires validation before implementation.  It is best to read multiple sources to reach the conclusion that is best for you.  And know that your healthcare provider is an excellent resource for questions relating to any specific conditions you have.  Knowledge is power!

Bodacious Bananas

Bananas have multiple cardiac and gastrointestinal benefits, and they also pack a little punch of power in terms of providing energy to our bodies.  They are a great source of vitamin B6, manganese, vitamin C, fiber, potassium, biotin, and copper.

These golden beauties are a staple in our household.  The juvenile yellow ones hang out on our counter, waiting to be manhandled and devoured by little hands or shred to pieces in a blender for my daily shake.  The lucky few that escape and turn brown are placed in the freezer to be used in whatever recipe I feel like whipping up - a sort of banana reclamation project it you will.  Here is one of our favorite "nanner" recipes!

Easy Peasy Banana Oatmeal Cookies

2 large ripe bananas
1 C of oats (quick or regular; if you use regular it is nice to chop them up a bit for better binding)

That's it.  Two ingredients.  If you are feeling saucy, throw in a handful of raisins, chopped nuts, or chocolate chips (I love to add the tiny semi-sweet chocolate chips), or even 1-2 tsp of cinammon.

Mash the bananas, then stir in the oats until well-mixed.  Add your flare (chocolate, etc.) and mix until a doughy consistency is reached.  Since there is no Banana Law, each fruit is obviously a different size.  If the consistency is too wet, add some more oats.  I always start slow adding the oats so that it doesn't get too dry.

Plop spoonfuls on a greased cookie sheet and bake at 350º for about 15 minutes.  Then step out of the way before your family consumes them like cattle at a trough.

What is clean eating? I always wash my produce, so I am clean, right?

While the title can sometimes confuse people, the theory behind it is quite simple.  Eating clean means consuming food that is as close to its natural state as possible.  For example, instead of adding strawberry jam to your bagel, slicing some fresh strawberries and placing them on top.  It also means focusing on consumption of complex carbs and healthy fats, avoidance of processed and refined foods, portion control, eating a balanced meal or snack 5-6 times day, and regular hydration with water (at least 2L/day!).  Choosing organic and locally-sourced produce, meat, and seafood is also part of a clean diet.  However, geographical and financial constraints can make that a challenging aspect, and not being able to consume those types of foods should not preclude one from considering a clean lifestyle.

The transformative nature of eating clean and participating in daily activity is the primary reason I decided to become a Beachbody coach.  The knowledge and tools that I gained from my coach were indispensable in making drastic changes in my life for the better.  Let me know if you, too, are looking to transform your life for the better.  I would love to walk with you on that journey to healthy living!

Once Upon a Diastasis Recti

While scrolling through the news feed on my Facebook page one day, I happened upon a link that a friend had "liked" about why you may not be losing that mama pooch after having given birth to your precious little body dysmorphers, even if you are exercising and eating well.  I paged right on by it, and then a little voice in my head said to go back and skim it.  Best decision ever (you never know how God is planning to send you a message - He may even use social media!).

Upon reading, I learned about the condition called diastasis recti.  A very simple overview of it can be found here on Mayo Clinic's website.  In DR, the rectus abdominis muscles (those located in front, the ones we like to call a six-pack) have separated, and the potential resulting issues include lower back pain, difficulty lifting and moving in certain ways, and a bulging belly, among other things.  There are varying degrees of diastasis.  If you are wanting to know if you have this condition, as well as to what degree, this is the video I found helpful from a physical therapist.  I did this little test, and found my diastasis to measure 3 finger-widths at my belly button, i.e. not good.  But what really ruffled my feathers was that many of the exercises I regularly do can actually exacerbate the diastasis!  Simple crunches and even downward dog!  Why was I not aware that I had this?!  I was on the hunt for answers.

If you determine that you indeed have a diastasis, the first step is to contact your doctor.  I called my OB/GYN because I knew this had to be related to my whopper of a first baby who was almost 10 lbs.  I developed an umbilical hernia with him as well, a common co-existing condition due to the weakened tissue in that area of the body.  The hernia was due to be repaired during a scheduled c-section for my second child.  However, she decided to rip her way out so fast that the OB did not even have time to arrive for delivery, and therefore I have been graced by the gift of being able to touch my bowel through my abdomen for several years.  Some people just have all the luck!

My doctor performed an external exam to ensure that there was no immediate danger of strangulation of my bowel (I just shove it in my belly button when I have pain.  I know, the sexiness that is emanating from this post is overpowering!)  He then said I should plan to have the hernia repaired in the relatively near future, and that the diastasis can be repaired at the same time.  He referred me to a physical therapist to address my concerns regarding safe exercises and movements.  I love my doc and would schedule an appointment with him once a month just to chat if I could.  However, he never measured my diastasis, nor had any interim advice on how to proceed.  Perhaps he was leaving that up to the PT, but I think it is a sign that something is lacking in post-partum care.  This doc did not deliver either of my babies, but neither of those docs nor this third one ever assessed for this condition; not during pregnancy, not immediately after, not at my 6-week follow-up, not even at my yearly exam.  What is wrong with this picture?  Is every woman to hope that she is lucky enough to happen upon this information accidentally and thereby learn of her condition that can have a great impact on her daily life?

Once I had learned about the risks involved with certain movements, I put all of my workouts on hold.  I researched fitness programs that directly addressed the needs of those with DR; there are a number of them, including MuTu and the Tupler Technique, to name a couple.  While waiting for my PT appointment, I got a little braver and sough out safe workouts online.  I used this one by a PT for over a week and found it largely to be in line with what I learned in person once I had my appointment.

The physical therapist with whom I met was fantastic.  She began by measuring my diastasis; she, too, found it to be a 3 at my belly button, and fairly unremarkable above and below that location.  She said this is significant and that at this degree, surgical repair is typically necessary due to the fact that the protective nature of the abdomen is greatly compromised.  She also assessed my gait as well as muscle tension throughout my body, as this can greatly impact how one functions (PTs are worth their weight in gold in my opinion, having worked with them both professionally and personally; if you are looking for a mate, marry a PT).  Then, she placed special elastic tape on my abdomen at the point of my gap to provide support as well as comfort.  I leave it on for 3 days at a time, and then take it off for a day so my skin can breathe.  It feels so wonderful, and it also acts as a reminder for me to contract my abdominal muscles as often as possible to build up my strength.  Prior to applying the tape, I spray the area with a generic type of itch relief (comparable to Benadryl) and let it dry in order to prevent any itching and redness.

She then taught me a number of exercises to strengthen my core by way of my oblique and transverse abdominal muscles.  I am not including an explanation of the exercises because I feel very strongly that anyone with DR should seek out professional assistance from their physician as well as a PT.  If you decide that a self-guided program like MuTu or Tupler is right for you, please make that decision after considering the advice of medically-trained personnel.

I left the appointment feeling 500% better about my diagnosis because now I am in control.  I have no problem with the prospect of surgery, as I have worked both in the OR as well as on the post-op floor; that is the one area in which I feel comfortable!  But I am not planning to have the procedure done until around the holidays when I am able to have more help with lifting and taking care of things around the house.  

So, while I do not have a fairy tale ending to this story as of yet, I at least feel that the princess (me) and the prince (my gaping belly) have met and started to understand one another better.  Knowledge is HUGE power, and we should always seek to understand before we proceed.  If you are facing a new diagnosis of DR, I hope this post can provide you some comfort and suggestions for next steps to take. Please feel free to contact me with any questions and I will try to assist you as much as I am able!

Shakeology - What is this stuff?

I had never gotten on board with the concept of drinking a nutrient-rich beverage everyday.  Who wants to be tied to a drink that tastes like crumbled drywall and has stuff in it that you eat anyway?  It took me three years to try Shakeology, and I only did it then because a friend of mine who is a Beachbody coach was completely hooked and was in the best shape of her life. She kept telling me how good it made her feel, and I figured she was just embellishing everything.  So I supplemented her real-life info with data.  I needed data.  Here is what I found:

3,000 daily Shakeo drinkers were surveyed and it was reported that:

93% felt healthier since starting

81% felt they craved junk food less

86% felt an increase in energy

72% felt it helped them lose weight

82% felt it improved their digestion

Going beyond "feelings," a clinical study showed Shakeo to aid in weight loss, lowering of cholesterol, and a reduction in blood sugar (by A1C test, for those who are familiar with this).

Ok, those are some good pieces of data.  But what in the world is in this stuff?  Here is what is provided on the back of the bag of the chocolate version (the one I drink).  I found lots of great goodies listed, and nothing that concerned me (after I looked up some of the weird ones).  And it clearly went far beyond what I consume on a daily basis, even though you can often find me on the couch eating raw vegetables out of a bag like one would eat potato chips.  So, I was ready to give it a whirl.  I'll try anything once (after letting my skepticism do it's job of course!).

I, too, felt an increase in energy and improved digestion.  But what blew me away was how much my mental function improved.  After I had kids, I felt like I delivered boatloads of brain cells along with each baby.  I often struggled with finding the right words, my recall was sluggish, and I was easily overloaded at times.  Not anymore!  Furthermore, when a nasty cold ravaged our household for over a week while I was on my first bag, I suffered nothing more than a couple nights of mild congestion.  That is worth it alone!!!  And, the stuff actually tastes good.  I would suffer through a powdery mess to feel this way, but to have it be something that I actually look forward to drinking each day was unexpected.  I even had my husband try it, the guy who has tried a multitude of protein shakes, and he said it was surprisingly tasty.

I then focused my efforts on researching an alternative to Shakeo.  I was sold that it was improving my health, but I wanted to find something I could buy down the street at the store.  However, all of my reading led to the conclusion that this is truly a unique, stand-alone product; there is simply nothing else like it on the market.  One article I found helpful was this one.  My philosophy is that nothing is more important than one's health, and I therefore made a commitment to myself that I would add this to my daily routine.

Hopefully this article is helpful for those fellow critical minds wanting to learn more.  Please contact me if you are interested in trying it, or follow this link to order.  Your insurance policy is the 30-day empty bag guarantee - if you don't feel healthier in one month, you get your money back, even if the bag is empty!

Cottage-Cheddar Puff

My mom did Weight Watchers a handful of times when I was a wee lass.  While on her journey of finding new ways to make me not want to ask what was for dinner anymore, she actually came across some winners in the eyes of my dad and me.  One that I truly fell in love with and asked for years later was this tangy cheese puff.  It now graces my family cookbook as a tattered print-off that I return to when yearning for comfort food.  Because this is an ol' classic, you are stuck with a photo of my very own fluffy masterpiece.  You're welcome.

Note: My puff is slightly green because I used green onions.  Also, I only have 5-oz. ramekins, so you are looking at a half serving.  And, I like to make this the night before so the ingredients have time to mingle with one another and make the dish much tastier.  Plus, who in the world uses a hand mixer before 7 a.m.  Nothing beyond two ingredients is legal that early in the morning.

1/3 C cottage cheese (I recommend 2% - lower in fat, but not non-fat.  Remember, if they remove the fat, they are replacing it with something else to make it resemble the original fatty version, and that something else is typically not natural.)
1 oz. shredded cheddar cheese
2 eggs, separated
1 tsp. minced onion (if you are using dried, reconstitute in 2 tsp. warm water)
1 tsp. Dijon mustard
Dash of Worcestershire sauce

(Makes 2 servings)

Preheat oven to 375ºF. Spray two 10-oz. custard cups with non-stick cooking spray; set aside.

In blender, combine cheeses, egg yolks, onion, mustard, and Worcestershire and process until smooth, scraping sides as necessary.

In small mixing bowl, beat egg whites until stiff but not dry.  Fold 1/3 of cheese mixture into whites, then fold in the remaining cheese mixture.  Spoon half into each sprayed custard cup; place cups on baking sheet and bake until puffs are golden brown (about 25 min.).

Crock Pot Santa Fe Chicken

Any recipe that I can "set and forget" is a winner in my book.  But you find after some time that many crock pot dishes end up tasting the same - some brothy combo of veggies and wet meat.  Be prepared for something different here!  This scrumptious blend makes me feel like I am eating at Chipotle, without the yuppy patrons (yes, that includes me) and over-priced beverages.  I modified a recipe from  "The Lean Clean Eating Machine." (Note: I put in an entire lime...and lots more salsa...and buckets of cilantro.  When in doubt, add lemon or lime and cilantro to just about anything and it is perfection.  Unless you don't like cilantro.  Then I don't even know how to relate to you or my husband, whom I am slowly feeding it to over time so that he no longer notices.  You gotta do what you gotta do.)

1.5 lbs chicken boob
2 small cans diced green chiles
15 oz can black beans
8 oz frozen corn
1 c salsa
1/4 c sliced green onions
2 large garlic cloves, minced
15 oz chicken broth
1 Tbsp cumin
1 tsp chili powder
1 tsp cayenne pepper
1/4 of a lime, juiced
salt and pepper to taste

Place green chilies, black beans, corn, and garlic in the bottom of crock pot and stir to mix.  Add chicken broth.  Place boobs on top and season with spices.  Pour salsa and lime juice over chicken.  Cook for 4-6 hours on high or 8-10 hours on low.  When done, shred chicken using cooking shears while in pot, or remove boobs and shred in separate bowl and then return them to the pot.  Add salsa to the mixture if it is too runny.  Serve with cilantro on top.  I also add a dollop of plain Greek yogurt (I prefer Fage 2% - again, fat free is typically supplemented with unnatural ingredients.  This has completely replaced sour cream in our household!).

Avocado Egg Salad

A surprisingly tangy and creamy alternative that is packed with the power of avocados.  The lemon juice keeps the avocados from oxidizing, so this yummy blend lasts in the fridge for several days and many happy lunches.  Below is my modified version of a recipe from "Two Peas and their Pod."

2 hard boiled eggs, chopped
2 hard boiled egg whites, chopped
2 small avocados, pitted and peeled
1 Tbsp plain Greek yogurt
1.5 Tbsp fresh lemon juice (add more if you want to ensure oxidation prevention, or if you LOVE lemons like I do)
2 Tbsp chopped green onion
1/2 tsp Dijon mustard
salt and pepper to taste

Combine all ingredients and mash with potato masher or fork.  Season with salt and pepper to taste.  I like to eat mine with spinach in a whole wheat pita or open face on Ezekiel bread!

Herb Keeper

One of my favorite kitchen tools is my herb keeper.  I love cooking with fresh herbs for two reasons: 1) they taste so much better than dried, and 2) I like to pretend that my skills are on par with the master chefs of Italy and France, because clearly the only thing that sets them apart is their use of fresh herbs (not their decades upon decades of training).  A tray holds the greens while the stems are submerged in water.  Simply lift the handle to raise the herbs for removal.

This magical tube has also proven to be splendid for green onions.  I got so tired of those babies wilting as soon as I even showed them the refrigerator door.  One afternoon I decided to place them in my keeper, and they stayed crisp for days!  If you grow your own herbs or love to buy fresh, this is a must-have.  Successfully growing anything is a feat in my opinion, so make your bounty last!

Cuisipro Herb Keeper

My Safe Cutter

Eating clean is a family affair for two reasons: 1) I want my family to be healthy and 2) Momma ain't cookin' more than one meal at a time, so you'd best eat what I eat.  Thankfully my son enjoys cooking with me, and I love his enthusiasm and attention to detail (most of the time; other times it is exhausting!). I therefore got him the kid-friendly My Safe Cutter last Christmas.  It is rounded on the end, so I don't have to worry about him using it as a shiv on his sister.  And it is perfect for carving fruits and vegetables.  I mean, why save carving for Halloween?  Create a masterpiece with your muskmelon next time you go to the store.  The more fun you make your food, the more likely it is that your kids will want to eat it!

The Pampered Chef My Safe Cutter

Garlic Press

One of the secrets to clean eating is using rich flavors, and my unique garlic press has made that ridiculously easy.  The awesomeness begins with the fact that you don't have to peel the garlic, at all! No more standing over the garbage and removing those tiny bits of skin that cling to each clove like Gorilla Glue. Then, when you are done using it, the handy pusher tool removes whatever is left in the press so that you don't have to walk around smelling like garlic fingers for the rest of the day! This little guy has transformed my cooking, as I simply didn't used to want to spend the time to use fresh garlic. Now, I always have several cloves in my kitchen. Incidentally, no vampires have visited us since I started this practice. Just saying.

The Pampered Chef Garlic Press