Who Needs Comfort Food? Not You!

Stress. Fear. The economy. Is it any wonder you’re craving a heaping pile of mom’s meatloaf or mac and cheese? In times of stress nothing quite says comfort like comfort food – and lots of it. I don’t blame you. It’s hard not to feel stressed when every bit of news is negative and frankly, scary. And I know that not so good for us foods taste good and make us feel good – in the short term. But, please don’t forget about the long term. The reality is, these foods and all that stress can have terrible effects on your health in the long run. And the last thing any of us need right now are more medical bills, right?

Stay on your game! It’s not only possible, but research shows that eating healthfully can actually be cheap. It’s an urban myth that mac and cheese, etc. are the cheapest way to eat. When you fill yourself with healthy foods (think in-season or even frozen for fruits and vegetables), you feel fuller faster and longer. You actually consume less. And, you’ll feel better emotionally and physically. What’s more? We’re much better equipped to deal with issues and problems when we feel good, not sluggish and miserable.

Please, get up off the couch and get out of the kitchen and find a real way to burn your stress. Exercise! Go for a walk and feel the stress hormones melt away. Get your sleep. Sleep is just as key to your health as diet and exercise. Quality sleep will also help you deal with stress.
Even in this time of crisis, you can thrive! When we’re healthy, we can deal with the stress!

Honesty is the Best Policy

When it comes to weight loss,
Honesty is the Best Policy

Happy New Year! It’s amazing how many people say to me, “I’m doing everything right and just can’t figure out why I’m not losing weight.” Have YOU ever said these words? I’ve got one word for you: Honesty.

It’s not that people are lying or trying to cover-up their mistakes, it’s simply that they’re not aware of their dishonesty. The only way to be absolutely honest with yourself about what you’re truly doing is to journal. It’s a requirement of all of my clients. Journaling forces us to be honest with ourselves. Studies show that those who journal lose more weight and keep it off better than those who do not. So, what are you waiting for?

A journal should be simple. Carry it with you everywhere and every time your fingers go to your lips, write it down. Journal everything you eat, drink, sip, or taste-test. Write down your physical activity and how much sleep you’re getting. Then when you say, “I just can’t figure out why I’m not losing weight,” we can go back, look and say, “Oh yeah, I see it now.”

Losing weight:
Diet has a lot to do with it. Make sure you’re getting plenty of color and protein. I recommend CardioWhey and CardioTea daily for all of my weight loss clients. Write down absolutely everything you take in. Record your physical activity. Do something every day. You will not reach your goal if you are not active every day. Even if it’s just 20 minutes going up and down the stairs in your house, make sure it’s something every day.

Sleep: Don’t underestimate the value of sleep. You need 7.5 hours every night. If you’re not sleeping enough, stress hormones will increase and so will your appetite. Record your sleep in your journal and you’ll be able to spot patterns.

The only way to know if you’re on track to reach your goal is to journal. When you don’t lose weight one week, we can say, “there’s the extra cookie and glass of wine, a missed workout, etc…” Journaling is the best way to stay honest with yourself.

Bean Counting

These days, we’re all looking to save some money, right? I saw a report this morning that said grocery bills are expected to rise another five percent this year and again in 2009. I immediately thought of beans. I shared my thoughts with eight year old Caroline and got that “you must be crazy” look, but it’s true. Beans are a great way to stretch your budget without sacrificing nutrition.

When we plan meals and think about protein, we tend to forget about the lowly bean. Beans are not only a source of protein, but are full of fiber and nutrients. Beans keep you feeling full all day and can slow digestion. While beans are not a complete protein like animal proteins are, they are still a good, cheap source of protein. I want you to have animal proteins at least once a day. (Choose from whey protein, fish, lean meats, egg whites, etc.) But, when you can buy a can of nutritious and satisfying beans for as low as 39 cents a can, why not open, rinse, and enjoy! There are so many different varieties of beans to choose from. This summer, try garbanzo, kidney or black eyed peas on baby greens, mixed veggies and spinach then add vinegar and oil for a perfect (and cheap!) lunch. In the winter months, make chili with red beans or try a split pea soup. Or, try my recipe for bean salad below – it’s a family favorite!

Bean Salad

Believe it or not, my son Evan’s first word was bean and it’s because of this recipe. It’s hard to believe it’s been sixteen years, but he used to eat beans in his high chair all the time. He would mash them all over his face and body and chair and say, “bean, bean, bean.” He’d have beans from head to toe. He loved this salad as a toddler and still loves it now. My whole family loves this summer dish. It’s best the day after it’s made because the marinade has a chance to sink in. It’s full of flavor, protein and nutrients – enjoy!


Preparation Time: 20 minutes
Serves: 6-10

Ingredients
Bean Mixture:
One 10.5 ounce can Black Beans
One 16 ounce can Butter or Lima Beans
One 16 ounce can Garbanzo Beans
One 16 ounce can Kidney Beans
One 16 ounce can Black Eyed Peas
One cup chopped green onion
1/3 cup chopped parsley
Red onion rings
Rinse beans under cold water and drain. Place in large bowl. Add green onion and chopped parsley to beans. Set aside.

Dressing:
2/3 cup olive oil
Four Tablespoons lemon juice
Four Tablespoons cider vinegar
One teaspoon Tabasco (we prefer Frank’s Red Hot – it’s not quite as hot)
One teaspoon dry mustard
1 teaspoon garlic powder

Mix all dressing ingredients and pour over prepared bean mixture. Top with red onion rings.

Chill several hours or overnight.

The Only Way to LIVE

 

I had a client early this morning (the day after returning from a week and a half long trip with the girls– needless to say, we’re exhausted and trying to catch up).  The dogs are barking, the cats are dragging things down the stairs, my laundry is piled up, and all four kids are home.  To most it would seem utterly chaotic and overwhelming.  My client looked at me and said with all sincerity, “I’ll bet you’re having fun.”  I answered, “I’m having the time of my life!”  And I meant it. 

 

I started thinking about a very powerful conversation I had just last night with a friend who works with the terminally ill.  I asked how she could bear to work with people who are dying and she said simply that there is nothing sadder than someone who is dying and has never lived.  The easy ones are those who have loved their life. 

 

I realized that this is the reason we do what we do.  This is the reason we want you to follow The Forever Young Diet and Lifestyle.  We simply want you to be healthy enough to accomplish all that you want to do.  You will miss out if you’re not feeling well.  That is the reason to eat and exercise – for health rather than anything else.  Some people don’t get to live because they never feel good enough.  Follow Forever Young because life does go by too fast.  Every minute is so important.  Don’t ever say, “Where did it go?”  Say, “I’ve no regrets.”  When you feel good, you’ll reach your potential and so will your children – they’ll follow your lead.  You’ll never fully live unless you feel good enough to do so.   And this is perhaps the best reason of all to live Forever Young. 

 

Joan.

 

The Three Bite Rule

 

I want to share with all of you a technique that is working very well for my clients right now.  All of my clients seeking ultimate health and weight loss follow the Forever Young Diet and Lifestyle.  Our plan has two essentials that must be followed: 

 

1. Protein – Eat your protein morning, noon and evening.
2. Color- Eat your color (fruits and veggies) morning, noon, and evening.

 

Now, for the three bite rule.  There will be times in your new lifestyle that you fall off the wagon.  You’ll see something and you’ll want it and you absolutely can not talk yourself out of it (try this first).  If you absolutely can not talk yourself out of it, then you must OWN IT.  Consciously tell yourself: “I want that and I’m going to have it.”  Own it!  Then, have only three bites of the cheesecake, cookie, chips, whatever it may be.  After three bites, have another conversation with yourself:  “I’ve tasted this, had enough and it is done and over with now.”  You are allowed the three-bite rule only once per day.  The idea is that if you really have to have it, take three bites and then push it away. 

 

I have one client who has lost 45 pounds with this rule.  With the three-bite rule, you don’t have to feel like you’ve failed.  You haven’t fallen off your wagon.  Have only three bites and you’ll still feel successful in your plan and won’t lose any momentum.

 

Joan

Article from Journal of American College of Cardiology

The INvisible Results of Poor Dietary Choices


While just about everyone knows that our modern diet of supersized fast food and take-out pizza, especially when combined with a sedentary lifestyle, puts people at risk for cardiovascular disease, we haven’t always known the science behind the increased risk. In this state-of-the-art paper, the authors identified how the after-meal spike in blood glucose and lipids caused by this diet leads to inflammation and heart disease. After eating such meals (i.e., post-prandial), the resulting surge in glucose and free fatty acids overwhelms the body. The body’s inability to effectively process the added glucose and free fatty acids from such meals produces spikes known as post-prandial dysmetabolism. This in turn results in the production of free radicals that increase oxidative stress and cause inflammation that can eventually lead to cardiovascular disease.

Steps to improve post-prandial glucose and triglycerides:
Choose high-fiber, low-glycemic-index carbohydrates such as whole grains, legumes, vegetables, and fruits.
Eat lean protein at all three meals.
Consume nuts o­n a daily basis, about 1 handful (closed fist). Eat with vegetables, berries, or other fruits or grains.
Eat a salad of leafy greens dressed with vinegar and virgin olive oil o­n a daily basis.
Avoid highly processed foods and drinks, especially those containing sugar, high-fructose corn syrup, white flour, or transfat.
Keep serving sizes modest.
Avoid being overweight or obese; maintain a waist circumference less than o­ne half of height in inches.
Obtain 30 minutes or more of daily physical activity of at least moderate intensity.
Consider consuming o­ne alcoholic drink before or with the evening meal (for those without a history of substance abuse).

* The paper (Dietary Strategies for Improving Post-Prandial Glucose, Lipids, Inflammation, and Cardiovascular Health) appears in the Journal of the American College of Cardiology.