Plant Sterols: Start making food choices today that will help manage your Cholesterol. Plant Sterols are naturally found in some vegetable oils, nuts, grain products, fruits and vegetables. Because of their ability to lower LDL cholesterol, plant sterols have been added to common foods like orange juice, yogurts and snack bars, read the labels. Naturally occuring foods with good sources of Plant Sterols are Avocados and Sunflower Seeds. You only need 2 grams of plant sterols per day to help reduce your risk of heart disease by up to 10%. Try a Promise Active Shot found in the dairy section at your local grocery!
Listen to my HealthQuest On The HomeStretch interview with Debbie here!
From Carilu to You!
Healthquest 2009 - Live 100% FAD Free!
"I will be taking a walk down the grocery isle with you, sneaking into your pantry, refrigerator and cupboards, driving with you through the fast food line and spending time in your kitchen. It’s all about Food! The emotional struggles, time management issues, but ultimately it’s about you facing food choices everyday to fuel your body. Let’s learn the truth about food and find Nutrition Peace. It’s not complicated, nor scary, and you will be amazed at the simple skills you will learn to decrease your bodyfat and inches, with that ultimate Healthquest goal of nourishing your body to fend off disease.
Here are a few suggestions for shrinking your own storage sites:
#1 Eat Breakfast. Did you know on average adults who skip breakfast can gain approx. 10-12 pounds of fat.
#2 Eat Real Food. Consume foods that do not have an ingredient list. An Orange is an Orange.
#3 Lean into your lifestyle changes. Be patient and take small steps. If you have not been a breakfast eater, start out with a mini goal this week of eating breakfast 4 times. But please don’t beat yourself up if you only got in three. That is three more than before! Don’t give up and realize small diversions from your goals, which I like to call “Hiccups”, should not give you permission to sabotage all your future eating choices.
#4 Your body will give up what it no longer needs. It takes 21 days to change your taste buds. As you consume nutrient dense foods (foods that are full of Vitamins, Minerals, Phytochemicals, Antioxidants and Fiber) you will find it easier to eat healthy. Your body is actually being fed real nutrients now and the cravings will start to diminish! Anyone for breakfast? 3/4 cup of Oatmeal, 1Tbs of Brown Sugar, 23 Almonds and a Banana. How about a snack? An Apple with Mozzarella String Cheese, or a small box of Raisins with one ounce of Walnuts! Get started today!"
Listen to my interview with Debbie Alan On the HomeStretch to learn more about the Bodybugg and how it can help you burn calories efficiently .
Listen >>
"I will be taking a walk down the grocery isle with you, sneaking into your pantry, refrigerator and cupboards, driving with you through the fast food line and spending time in your kitchen. It’s all about Food! The emotional struggles, time management issues, but ultimately it’s about you facing food choices everyday to fuel your body. Let’s learn the truth about food and find Nutrition Peace. It’s not complicated, nor scary, and you will be amazed at the simple skills you will learn to decrease your bodyfat and inches, with that ultimate Healthquest goal of nourishing your body to fend off disease.
Here are a few suggestions for shrinking your own storage sites:
#1 Eat Breakfast. Did you know on average adults who skip breakfast can gain approx. 10-12 pounds of fat.
#2 Eat Real Food. Consume foods that do not have an ingredient list. An Orange is an Orange.
#3 Lean into your lifestyle changes. Be patient and take small steps. If you have not been a breakfast eater, start out with a mini goal this week of eating breakfast 4 times. But please don’t beat yourself up if you only got in three. That is three more than before! Don’t give up and realize small diversions from your goals, which I like to call “Hiccups”, should not give you permission to sabotage all your future eating choices.
#4 Your body will give up what it no longer needs. It takes 21 days to change your taste buds. As you consume nutrient dense foods (foods that are full of Vitamins, Minerals, Phytochemicals, Antioxidants and Fiber) you will find it easier to eat healthy. Your body is actually being fed real nutrients now and the cravings will start to diminish! Anyone for breakfast? 3/4 cup of Oatmeal, 1Tbs of Brown Sugar, 23 Almonds and a Banana. How about a snack? An Apple with Mozzarella String Cheese, or a small box of Raisins with one ounce of Walnuts! Get started today!"
Listen to my interview with Debbie Alan On the HomeStretch to learn more about the Bodybugg and how it can help you burn calories efficiently .
Listen >>
Thursday, September 18, 2008
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10 comments:
I have put Promise Active Shots on my grocery list! I've not had my cholesterol checked in a few years. It was 221 then and I'm am curious to see what it is now. Thank you so much for this great information. I've never heard of plant sterols!
Hi Carilu! It's me again! Kara and I take a lunch to school/work with us. Kara is 17 and is a part of the HealthQuest, too. She and I are anxious to know what we should put on the grocery list for this week's lunches and snacks. Looking forward to your suggestions!
Thanks so much,
julie
HI!
I heard about you from my friend, Julie. She had great things to say about you.
I have a few questions for you that I hope you can help me with:
1. What are the side effects of using Splenda?
2. I am having a terrible time trying to lose weight! I have really tried to eat fresh fruits, veggies and grilled meat. I am trying to drink alot of water and exercise. The weight is not coming off! I have to take Zomig for miagraines. In the past, I was on alot of meds for miagraines. Does that have an effect on your metabolism? How can I get it started again?
Thanks for any helpful hints you may have.
Carol
I forgot to ask about dairy.
Everytime I eat ice cream, drink mail, etc., I get that bloated feeling, and it takes me a day to get over it. What is that about?
Thanks,
Carol
Carol, thank you so much for your questions. First let's look at your antimigraine medicine Zomig. When taking this medicine avoid any use of St.John's Wort and alcohol, also blood pressure should be normal. Some nutritional side effects are: Dry mouth,nasal,jaw, mouth and throat discomfort, nausea and abdominal pain. Make sure you take this medicine with food. What is interesting in regards to your question of possible dairy intolerance; (which I will address as a Lactose intolerance) is your medication has lactose in it. A true Lactose Intolerance is caused by the inability to digest Lacotse (milk sugar) Lactase is the enzyme that helps digest lactose. It is produced in the small intestine.(In contrast, a milk allergy is caused by an immune reaction to milk protein)Symptoms of lactose intolerance include feeling of fullness, bloating, cramping, flatulence, diarrhea, and nausea. These symptoms occur within 30 minutes to 2 hours of ingesting foods, liquids or medicine containing Lactose. Symptoms can be severe to mild. Lactose intolerance can be difficult to diagnose based on a symptoms alone. There are easy tests that can be done to diagnosis this.#1. Lactose Intolerance Test, and #2. Hydrogen Breath Test. Please contact your physician to provide one of these simple tests and find out. Especially if you will be long term on the Zomig.
Your next question is in regards to Spledna. I am a firm believer in not consuming artifically sweetners. There are no hard clinical studies to pin point true causal relationships to certain symptoms. But, because of your history of migraines try to consume a very clean diet. One without alot of preservatives, and artificial flavorings and sweeteners. Keep track of what you eat, the time you eat and how you feel for the next week and see if you can find patterns to your migraines and other symptoms.
Julie, great question about what to put on your grocery list for lunches. First of all I commend you both for preparing ahead and taking a lunch. You have just saved yourself from consuming an approx. 300 - 500 extra calories from the notorious poor food choices we make when starving and being tempted at the drive up window. You have also given yourself the gift of time! How about a 10 minute walk after or before you eat. (those extra 200 steps are fabulous for dropping that body fat) Now let's get to that grocery list. Here are some simple choices to get you started. You should try to consume something from all the food groups. Let's start with Fruit and Vegetables: Apples-so now in season and so crunchy, Grapes- try concord grapes, green and red, slightly green bananas, carrot sticks,cucumber,and celery.(most groceries have them already sliced to be eaten) Make sure you pack both a fruit and vegetable. Now on to the grains and protein sources. One of our favorite is a Whole Wheat Tortilla with 1-2TBS natural peanut butter, a few slices of banana with 1-2 tsp.of honey drizzeled on top. Another; whole wheat bagel with low sodium/no nitrate deli meat with mustard, top it with lettuce/tomato for your vegetable. From the dairy group (for that oh, so needed calcium, and Vitamin D) Low fat or fat free milk in 8 oz. servings, cottage cheese, string cheese, pudding, or yogurt.(grocery stores have these products all in small portions-totally preparation free) Then for a simple treat, 1 oz of extra dark chocolate. Don't forget your water bottle!
Staying on the outside aisles of your grocery store is a big help in making real food choices!
Thank you so much, Carilu! I could not jot down notes from your reply fast enough and I didn't want to leave anything out, so I printed it!!
Curious, why "slightly green" bananas?
Julie, slight green bananas or for that matter slightly unripe fruit are composed of resistant starches (RS). RS is a third form of dietary fiber/carbohydrate that differs from other starches in that it resists digestion in the small intestine. The promising and potential health benefit of dietary intake of RS is improvement in insulin sensitivity. Other foods to consider are cold potatoes, cold corn, cold whole wheat pasta, cold brown rice (why cold?- cooking and cooling these food items increase the resistant starches) other food sources are legumes (navy, and black beans), oatmeal, whole wheat bread, and pearl barley. Make a cold potato salad with corn, black beans then mix it in a vinergarette dressing utlizing EEOV-extra virgin olive oil (I even like just using salsa-quick and easy). RS provides long lasting energy because it is digested slower and does not result in a spike in blood sugar. Great Question!
Carilu:
Thanks so much for meeting with us last weekend. I tell you this week has been a different week for me nutrition wise because of your informative meeting. I have a question for you.....I am SOOO tired some days. I use to drink a cup of coffee in the morning and a regular coke in the first 1/2 of my day. Now I only have the 1 cup of coffee. But the problem I am having is that right after lunch I am sooooo tired I could go to sleep and sleep for several hours it feels like. Could it be the reduced caffine, though minimal, or could my body just be still adjusting to the workouts and different foods and such?
Juji: In one cup of coffee (8oz) there is approximately 95-120 milligrams(mgs)of caffeine. The different ways in brewing coffee explains the range of caffeine amount. There is only 35 mgs of caffeine in the regular coke you use to consume. I do not suspect that the limiting of caffeine is making you feel sleepy. I suspect it is the new workout routine and your body now adapting to making muscle and losing body fat. It is so important that you try to get 8 hours of rest each night. Power naps from 5-20 minutes in length have been very successful for some people to do during their day. Now lets take a look at food and how that can trigger a low energy level after eating. If you are consuming foods that have a High Glycemic Index (glycemic index of a food is defined as the incremental increase in blood sugar after consumption) A food that spikes your blood glucose quickly after consumption would be considered a High Glycemic Food. Excess intake of processed carbohydrates leads to a vicious cycle of transient spikes in blood glucose levels, increase insulin production and reactive hypoglycemia - a low blood sugar-which would make you feel like sleeping. Ideal carbohydrates with a low glycemic index include green leafy vegetables, such as broccoli and spinach and fruits such as grapefruits and cherries. Combining carbohydrates with nuts and lean protein will also reduce the postprandial (after meal) spikes in blood sugar. Vinegar in your salad dressings, and lean protein sources including egg whites, skinless poultry, and nonfat diary foods are great to add to your meals. Combining the complex carbohydrate with the lean protein are excellent ways to fuel your energy. Take a look at my Resistant Starch Blog from Julie's question for some more food ideas. With all that said, there are days that I do need a little pick me up in the afternnon and I allow myself a nonfat misto. This is 1/2 cup steamed nonfat milk with 1/2 cup coffee, and in about 10 minutes I am ready to attach the afternoon! Thanks for the great question. Carilu
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