Principles of Clean Eating

This morning I had the opportunity to speak to a local Women’s Club about Clean Eating and why it is important for overall health and wellness.

You have probably heard the term Clean Eating as it has become somewhat of a new trend among celebrities and others, much like going gluten free did a few years ago. Clean eating is really a very simple concept and an easy one to follow as you do not have to count calories or order special packaged foods, in fact, all of that is discouraged when you eat clean!

Clean Eating really means that you “crowd out” all processed foods by adding in fresh fruits, vegetables, whole grains, lean meats, fish and healthy fats. Sounds pretty easy, right? The reason that there is such a focus on clean eating is that many processed foods are pre-packaged for convenience so that they have a long shelf life and can be prepared quickly. Often times, they contain large amounts of hidden sodium, sugar, artificial ingredients and low food values which are always bad news.

Healthy statistics support the need for better nutrition and eating habits when you see the statistics and risks of having a poor diet:

* 160 million Americans are overweight or obese
* More than 1/3 of kids and teens are considered overweight or obese
* Over 29.1 million Americans have diabetes (8.1 million of those folks have not yet been diagnosed)
* More than 86 million Americans (over the age of 20) are pre-diabetic
* The 7th leading cause of death in this country is diabetes
* By 2050, if the trend in the US continues, the number of people with diabetes will double or triple!

So, it is crucial that everyone makes the effort to focus on better eating habits and better nutrition. Clean Eating can help to reduce risk and to prolong your life. Here is what else Clean Eating can do:

* Increase your energy level by providing lots of nutrients and vitamins
* Leads to weight loss
* Improves mental health
* Helps you to sleep better
* Puts you in a better mood/mental state
* Leads to a longer life (for more on this, read Blue Zones by Dan Buttoner)

What are the Principles of Clean Eating?

* Buy whole, fresh foods – those that occur in nature and not in a manufacturing plant
* Cook for yourself – you will have better nutritional value from your food and you control whats in it
* Eliminate refined carbs and sugar
* Eat smaller meals more often to stabilize your blood sugar
* Aim for lean proteins, good fats and complex carbs at each meal

Additionally, here are some other helpful tips you can follow:

* Shop the perimeter of the grocery store for the best whole food options
* Sit down to eat – turn off the television, cell phone and focus on your meal and family
* Drink more water
* Eliminate gluten and dairy
* If you cannot pronounce it, don’t eat it!
* Focus on eating the RIGHT foods for your body and not calories

In keeping with the theme of Clean Eating, I took with me to my presentation a delicious batch of
Gluten Free, Dairy Free Berry & Oats Breakfast Cookies. I found this recipe a while ago but am not sure where. Here is the recipe:

3/4 cup gluten free one-to-one flour (I use Bob’s Red Mill)
1/2 tsp baking soda
1/4 cup brown sugar
2 tbsp coconut oil, melted
1/4 cup soy margarine (I use Earth Balance) softened
2 eggs
1/4 cup honey
1 tsp vanilla
2 cups gluten free oats
1/3 cup almonds, chopped
1/2 cup dried cranberries (can also use dried blueberries or other dried fruit)

Pre-heat the oven to 350 degrees. Mix the first 5 ingredients together to blend. Add in oil, margarine, eggs, honey and vanilla and then mix by hand or with a standing mixer for about 1 minute. Add in the oats, about 1/2 cup at a time and mix well. Fold in the nuts and berries until well incorporated.

Line a baking sheet with parchment paper and then place a 2 tbsp ball of dough onto the sheet pan and space them evenly (they don’t spread much). Bake for 12-14 minutes. ENJOY!

For more information on Clean Eating, feel free to contact me at heidismith@integrativewellnessstudio.net

2017 Promise to Myself

As 2016 came to a close, I started to think about what it is that I want to accomplish in 2017. What is it that I want to do, experience, thrive at. What kind of impact do I make on the world next year. Sometimes, I tend to overthink things. I am sure that many of you may do the same.

I have a credo hanging in my office that was shared with me when I was a student at IIN. This is credited to Marilena Minucci from QuantumCoachingMethod.com. I love the sentiment in this credo and I have decided that for 2017, I am going to adopt the wisdom from this credo into my daily life and really live it!

I have never been a big believer in the concept of New Year’s resolutions as most of them get broken. I prefer to make a promise to myself of something that is tangible and meaningful. What is your promise to yourself for 2017?

“In this moment….

I choose to lighten up on my path to enlightenment,

I choose to not add one more thing to the burden on my shoulders

I choose to not say I am not good enough one more time

I choose to say I am doing the best that I can and

that I am perfect in my imperfection.

I choose to let in the light…and know that every way in which I thought I was broken is in fact a blessing that will bring in more light…that to be creaked wide open is the way to late in as much light as I can.

I choose to accept that it is my right to be here not because of what I do or produce but just because I am. God and the universe need nothing more from me than simply to be me. I choose to give back all the negative vibes and critical thinking that keep me small. It is an illusion I once bout into but no longer.

I am over being small and know I deserve to dream big because I am a child of the universe.

And I choose to stay connected to the energy and light of those that journey with me and who hold me to my highest.

And on days I may falter…I will remember this light and energy and the promise of all that is to be received and is on its way to me now.”

I hope that your 2017 is off to a great start and that you will accomplish all you set out to do this year and in the future.

World Diabetes Day

world-diabetes-day-logo

Started by the International Diabetes Foundation back in 1991, World Diabetes Day was created in response to the growing concern about diabetes and about the health threats posed by the disease. Coincidentally, today is also the birthday of Frederick Banting who discovered insulin back in 1921.

Did you know that 29.1 million Americans (9.3% of the population) had diabetes in 2012 and those numbers continue to grow. Of those, approximately 1.25 million had Type 1 diabetes. One in two adults with diabetes are undiagnosed. It is of vital importance to screen for diabetes if you have any of the risk factors and screening is at the forefront of the World Diabetes Day campaign to ensure early diagnosis of Type 2 diabetes and to help reduce the serious complications that can arise from this disease.

So what is the difference between Type 1 and Type 2 diabetes? For those with Type 1 diabetes, the body’s immune system destroys the cells that release insulin, which eventually eliminates the production of insulin from the body completely. When a person does not have insult, cells cannot absorb sugar (glucose) which they need to produce energy. This type has often been called juvenile-onset or insulin-dependent diabetes. It accounts for somewhere between 5-10 in 100 people who have the disease.

In Type 2 diabetes, often called adult-onset or non-insulin dependent diabetes, this form of diabetes usually manifests during adulthood but can develop at any age. About 95 of 100 people with diabetes have Type 2. What this means is that a person’s body can no longer use insulin the right way which is also called insulin resistance. If Type 2 progresses and gets worse, a person’s pancreas makes less and less insulin, also called insulin deficiency.

The real difference between the two is that Type 1 diabetes is not preventable. You either have it or you don’t. Type 2 diabetes, can be prevented and/or reversed by eating heathy foods, exercising regularly and living a healthy lifestyle. The sad news about Type 2 diabetes is that more and more children are being diagnosed every year and much can be attributed to eating junk food in large amounts and having a mainly sedentary lifestyle. Time to focus people!

There are several similar consequences to having both types of diabetes and they all stem from possible complications from the disease. If diabetes is not managed on a daily basis, it can ultimately lead to blindness, kidney failure, heart disease, stroke and potential limb amputation.

It may be natural to think that you must stop eating all forms of sugar when you have diabetes or to prevent diabetes but that is not the case. You have to be smart about how much sugar you take in each day and what kind of sugar you are eating.

Here are some foods to fill up on:

Healthy fats from raw nuts, olive oil, fish oils, flax seeds, whole milk dairy, or avocados

Fruits and vegetables—ideally fresh, the more colorful the better; whole fruit rather than juices

High-fiber cereals and breads made from whole grains or legumes

Fish and shellfish, organic, free-range chicken or turkey

High-quality protein such as eggs, beans, milk, cheese, and unsweetened yogurt

Here are foods to eat less of or to avoid:

Trans-fats from partially hydrogenated or deep-fried foods

Packaged and fast foods, especially those high in sugar, baked goods, sweets, chips, desserts

White bread, sugary cereals, refined pastas or rice

Processed meat and red meat from animals fed with antibiotics, growth hormones, and GMO feed

Low-fat products that have replaced fat with added sugar, such as fat-free yogurt

It is also important to pay attention to the Glycemic Index (GI) of particular foods. Wikipedia defines the Glycemic Index as:

The glycemic index or glycaemic index (GI) is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose (also called blood sugar) level. A value of 100 represents the standard, an equivalent amount of pure glucose.[1]

The GI represents the total rise in a person’s blood sugar level following consumption of the food; it may or may not represent the rapidity of the rise in blood sugar. The steepness of the rise can be influenced by a number of other factors, such as the quantity of fat eaten with the food. The GI is useful for understanding how the body breaks down carbohydrates[2] and only takes into account the available carbohydrate (total carbohydrate minus fiber) in a food. Although the food may contain fats and other components that contribute to the total rise in blood sugar, these effects are not reflected in the GI.

A good dietary guidelines to follow may include the Mediterraean Diet and those close to that. If you would like more information on how to eat to either reverse or prevent diabetes, contact me at 832-777-6669 or heidismith@integrativewellnessstudio.net and I will create a customized program to meet your goals and needs.

Give Peace a Chance

peace-symbol

Today is the International Day of Peace. I cannot think of anything more appropriate or more necessary today than a reminder that we must all work together to achieve peace.

“It isn’t enough to talk about peace. One must believe in it. And it isn’t enough to believe in it. One must work at it.” – Eleanor Roosevelt

It is not just about peace overseas where there is unrest, it is not just about peace between police and those in the community, it also is about peace in our homes and our daily lives because that is where we learn the concept of peace.

I’m not sure how our society has gotten so far away from peace and civility toward one another. It took so many years and so many people who stood up for rights and for peace and we came close. We came close. Then something happened and our society has started to regress again. Black Americans should not ever be afraid to drive in their cars or walk through their neighborhoods with the fear of being shot for nothing. No American should ever live in that kind of fear!

Children in Aleppo should not have to worry about their home being blown up in the middle of the night or fear that they may wake to their parents being dead. No child should ever live in that kind of fear!

Women and children should not have to worry about being beaten by their husband/father because becomes he comes home and is angry about something. No human should ever live in that kind of fear!

“It isn’t enough to talk about peace. One must believe in it. And it isn’t enough to believe in it. One must work at it.” – Eleanor Roosevelt

Eleanor Roosevelt’s words are so true. We ALL must believe in peace. We ALL must talk about peace. We ALL must work at finding peace. On this International Day of Peace, let’s practice, at least for one day, sharing peace with all of those we come in contact with today and spread the word of peace around the world.

Sleep Training Update

 

Hello, everyone!

Welcome back from the long Labor Day weekend! I hope you had a great holiday and enjoyed some fun and relaxation with friends and family.

So, I have completed ninsomnia sleep training coach helpow two weeks of the Shuti.com sleep program. This last week was the week I was required to manage sleep restriction and my sleep window was set from 12:10am until 5:30am. I never imagined just how hard it would be to stay up until after midnight every single night. It was particularly challenging because my husband goes to bed around 10pm and so I had to find things to do on my own every night and keep occupied until it was time to go to bed.

The program also emphasizes that the time you MAY go to bed is not necessarily the time you MUST go to sleep. They say that if you do not feel sleepy, do not go to bed until you do. It has been great as I have gotten some projects done for the holiday and am now working on a new crafting project and some new recipes for the blog. It’s a great time to dust the house and do some household chores that don’t make too much noise so my productivity level has increased during this past week because of my sleep restriction! Always looking for that silver lining.

Today began the next core of the Shuti.com program is called the Behaviors Core. This core talks about what kinds of behaviors your should be doing prior to your scheduled bed time. It includes things like no activity in the bedroom except for sleep and sex (no television, electronics or even reading); creating a bed time routine (taking the dogs out, turning off lights and on the alarm, brushing your teeth and taking a hot bath, etc. The program wants you to get into the habit of basically the same routine every night before bed to get your brain into the “sleep is coming” mode.

The interesting development is that, since my last post, I remembered that when we moved to Houston, my husband and I switched the side of the bed we had been sleeping on. Prior to moving, I slept on the left and after we moved to Texas, I slept on the right side to be closer to where our blind dog would need to go during the night to find water and potty pads. Since I am a light sleeper, I would hear him get up and would know if he needed help finding his way around the new house. A year later, I had still been sleeping on the right side of the bed. I thought it may be good to try going back to the left side of the bed to sleep again and, guess what, it has made a difference. I have been falling asleep faster and sleeping more soundly (in the time I do sleep) on my old side of the bed. This may be one of the culprits of my insomnia as well. That we will follow up on again later.

Also interesting is that we went out of town for the Labor Day weekend. We stayed in a darling B&B called the Fredericksburg Herb Farm in Texas Hill Country. It was a small, private cottage in an herb farm setting. Nice and dark at night and very quiet. The cottage and the most amazing bedding package and pillows that were to die for! I actually slept both nights we were there for at least 6 hours a night! That is the most I have slept in more than 6 months! I’m starting to see some patterns here that are helping me get a handle on the sleep issues.

insomnia sleep training help coach health

So, that is the update for this week. I am interested to start this new Behavior Core and will stick to my sleep restriction and a pre-sleep routine every day for the next week. We shall see what comes of it. In the meantime, if you are searching for some amazing bed pillow, check out Pacific Coast Pillows. Sleep well!

Gluten-Free/Allergy Free Bakery in Houston!

gluten free cupcake health coaching wellness celiac

I’m excited to share with you a great resource in the Houston area that I was not familiar with and the great news is that it is a bakery! How awesome is that?

Recently, there was a thread on our neighborhood Next Door app that and it was a lady looking to find a gluten free/allergy free bakery in the area for some children in her class who had allergies. She likes to celebrate each child’s birthday by brining in treats and needs to accommodate allergies that a couple of new children the class have. People were offering suggestions of local merchants who did gluten free cupcakes but not other allergies, and then Liberation Gluten Free Bakery came up!

Now, I am not a huge sweet eater, however, I occasionally like to bake something for either a meeting I’m going to or a party or family gathering I’m hosting at the house. I can usually make something that tastes ok but a baker I am not. Savory dishes are my deal but I am not patient enough to measure things properly as you need to when baking.

The owner of Liberation GF Bakery, Angela Winston, was kind enough to agree to talk with me today about how she started the bakery and why. Her start came from necessity as her son was diagnosed with allergies to dairy, soy and wheat. They discovered his allergies about 13 years ago as an infant when he was suffering with eczema, dermatitis and various infections.

gluten free cookies health coaching wellness celiac

I know how difficult it was to manage my diet when I was diagnosed with celiac so I can only imagine how much more challenging it is for a mom to manage their child’s condition at school, events or at a friend’s house. Angela mentioned an occasion when she and her son had gone to a friends house and her son was given a Ritz cracker and had a pretty significant reaction to it. An episode like that would certainly make you want to create your own treats to send along with him the next time he goes to visit a friend.

As she experimented with recipes and perfected them she decided to make a go of it by producing gluten free and allergy free items for others to enjoy as well and that was when Liberation GF Bakery was born about four years ago. She offers muffins, cookies, cupcakes and cakes that you can special order and tell her what allergens to avoid. Her menu list of items is expansive and includes things like Rich Chocolate Cake, Lemon Lavender and Hummingbird Cake. Delicious!

liberation wedding cake gluten free celiac wellness health coach

 

We talked about the challenges both children and adults can face when they have food allergies and I mentioned going to a local women’s group meeting and they serve refreshments and food at the meetings. For the first couple that I attended, there was literally nothing I could eat that was offered. I started to bring gluten free/dairy free muffins and they were a hit. Turned out that a few other ladies were also gluten free and/or dairy free and never really said anything so as not to be a bother. Angela said that sometimes “You feel you can’t eat well when you can’t have certain things and that is not the case.” She is totally right, especially now with places like Liberation GF Bakery who can do the baking for you. I’m lucky enough to be able to sample her goodies next month and cannot wait to try them.

So, if you are in the Houston area and need to find gluten free and/or allergy free baked goodies, contact Angela at www.liberationgfbakery.com. ENJOY!