Number 2 of 10 tips to transition to a healthier lifestlyle and weight

Number 2 of 10 tips to transition to a healthier lifestyle and weight.

2. Get Moving! We are designed to be moving all the time. It is so important that we set time each day to dedicate to exercise. For centuries people walked up to 10 miles a day, worked in fields, and spent their lives constantly in motion. It's only in the last century that people began to move less and now the United States is in a health crisis with soaring obesity and diabetes rates. Exercise is not only good for our physical bodies but it is imperative to our emotional well being as well. In 1999 Duke University did a study and proved that exercise was just as effective as anti-depressants at treating depression. Exercise is fundamental to our physical and mental health. If you are not exercising then you are not living your life at full potential. You are just existing. Here are some different types of exercise and their health benefits.

A. Cardio: I happen to love to run. I put in my IPOD and run on the treadmill or outside if the weather is nice and I love every second of it. Of course that wasn't how I started out. I remember the first time I decided I wanted to be a runner and I went out for a walk. I jogged for 30 seconds, fell to the ground and seriously contemplated vomiting. I however did not give up. My dad who was a runner for 20 years just kept telling me, run until you can't and then walk till you get your breath and run again. So several years later I actually can run and I adore it. There are tons of different types of cardio such as walking, aerobics, swimming, zumba, jogging and lots of others. Find one you like.

Here's some benefits of Cardio: 

• Weight loss
• Exercises the heart
• Reduced stress
• More energy
• Better sleep
• Improved flexibility
• Improved balance
• Look and feel much better

B. Strength Training:

Adults lose 5% of muscle every ten years. Muscle speeds up your metabolism, so if you find it's not as easy to lose weight as it once was, you're not imagining it. It is actually a real fact. You have to burn an extra couple hundred of calories than you did ten years before. However, you can beat this problem if you can get back your muscle by weight and resistance training. 

Here are some benefits of Strength Training

• Speeds up your metabolism
• Tones your muscles
• Strengthens your bones
• Decreases your resting blood pressure
• Improves balance
• Improves mood
• energizes you

You have to find what you enjoy and then stick with it. Change your mindset about working out to lose weight or fit into an outfit. You are working out because that is just a part of your life and that's who you are and what you do. I actually said often "I am a runner and I love to run" before I ever was or did.

Also, try to get in those extra steps. Park further away from the store when you shop. Take the dog for a couple of walks a day. Enroll for a dance class. Make that time happen in your schedule to exercise. Invest in yourself and see the benefits come through in every other area of your life.

the wonder food= weight loss, anti-aging and prevents disease

I am a huge fan of the olive, especially the Kalamata. I love the taste but there are many more exciting benefits to olives than just the flavor. Here are some of the miraculous benefits:

1. Weight Loss: Olive oil is high in monounsaturated fat. Studies have shown that people who eat monounsaturated fat eat less. The "British Journal of Nutrition" published a 2003 Australian study of eight overweight men who lost a significant amount of body weight when on a diet high in monounsaturated fat as opposed to a diet they had been on that was high in saturated fat. In "Diabetes Care" a Spanish study published in 2007, they found that a diet rich in monounsaturated fat discouraged distribution of fat at the belly as compared to diets high in other fats like saturated. 

2. Beauty and Anti-Aging: The oil is not only good for cooking but women have been using it for years in the Mediterranean on their skin as an anti-aging moisturizer. The olive oil can protect the skin from free radicals and is high in vitamin E which is a great skin enhancer. You can also add olive oil to your lips for a shiny lip gloss. Sophia Loren claims olive oil as her beauty secret. 

3. Overall Health: Olives are full of vitamins and antioxidants such as Vitamin B1,2,3,5,6, E, K and beta carotene. All of these vitamins do great things for the body; they combat stress, create energy, enhance the skin and smooth wrinkles, fight free radicals, prevent cancer, strengthen eyesight, and bring overall health and wellness.

4. Herbal Remedy: Olives leaf can be made into a potent herb for healing. Olive leaf extract is an anti-bacterial and anti-fungal. It was the first medicinal use of herbs recorded in the bible. God sent an olive leaf to Noah by a dove after the rain. 

If you don't like the taste of olives, try olive oil but get this amazing fruit (yes it's a fruit) in your diet!

Stop the 3 "S's" for weight loss

Losing Weight is pretty attainable. Eat less and workout more. The unfortunate problem is that maintaining weight loss is not so attainable for many people. I've lost and gained more weight in my life than I'd really like to count. If a person focuses on changing habits and not losing weight quickly, then that person is much much more likely to keep the weight off. Do you remember the story of the tortoise and the hare. The hare in his quickness didn't win the race but the turtle even though he was slower crossed the finish line first. There are many promises of "get thin quick" but choosing healthy habits will bring long term weight loss. One of the best benefits of choosing health is being slim and trim. Stop chasing the benefit and go for a healthy life. Here are 3 "S's" to stop when choosing healthy habits.

STOP:
1. Snacking: We've been taught that to have a mid-morning or afternoon snack, to keep us from over eating at lunch and dinner. This is true if we do two things. One, choose a small portion; and it needs to be real food like a half a piece of fruit or 8 raw almonds. The sad fact is, people underestimate the calories in snacks and they tend to overdo, especially late at night. Snacking can add anywhere to 200 to over a thousand extra calories. That's fine if your are a body builder and you need the extra calories, but if you are trying to lose weight this will blow your plan daily. Your body will adjust to not snacking and then when you've reached your goal weight then you can reevaluate snacking and see if that's something that you want to add.

2. Sugar, refined. The average American consumes about 2-3lbs of sugar a week. Refined sugars like sucrose (table sugar), dextrose (corn sugar) and high fructose corn syrup are being added to most foods in the American diet, such as ketchup, bread, peanut butter, chips, mayo, spaghetti sauce and a ton of other processed food. You have to make a conscious decision to avoid refined sugars or you will eat them without knowing. Sugar spikes your insulin, so after you eat it, you just get hungry again; which starts a vicious cycle. Spiking your insulin also causes your body to store fat. There are also scary health issues with eating sugar such as aggravated asthma, type 2 diabetes, mood swings, it increases the chance for high blood pressure, heart disease, arthritis, and refined sugar suppresses the immune system.

To clarify, I'm not saying take out all sweeteners in your life but become aware. Honey is a great sweetener full of minerals and nutrients. It still has calories so be careful about portions. Stevia is natural, has fiber and zero calories and best of all tastes great. Xylitol is used around the world to sweeten gum and mints (except the U.S.) and has great health benefits such as fighting tooth decay and it tastes great as well. You don't have to live a sweetless existence but know your sugars. Avoid all chemical sugar free substitutes too. Your body doesn't know what to do with it, so it processes it as toxins which is stored as fat.

3. Seconds. Choose to weigh out portions and then chew slowly when you eat. Going back for seconds can double your calories for that meal. If you eat slowly your stomach will register that it is hungry and you won't overeat. I hate this one because I am a fast eater. I really have had to make a conscious decision to put my fork down between bites and try to chew fifty times. Sometimes I make it to fifty, sometimes I don't, but I do notice that I take longer to eat and feel fuller at the end of the meal. Stop when you're still hungry if you need to. your stomach will catch up and signal to the brain that you've eaten and the hunger will go away after about twenty minutes or so. Enjoy and savor the meal in front of you and drink plenty of water when you are done eating.

It takes a while to develop a habit. There are studies that show that habits are developed somewhere between twenty one days and six months. Don't beat yourself up in the process, just don't give up either. Renew your mindset to live with healthy habits and you can excuse yourself from the yo-yo diet, the starve yourself and gorge lifestyle.

Orange Roughy Citrus

There is some evidence that eating Orange Roughy once a week will lower your cholesterol. However, I wouldn't eat it more than that since it can have high mercury levels. It is a wonderful tasting fish and here is a recipe that I think is delicious. I had it last night for dinner.

Orange Roughy Citrus:

10 – 12 ounces orange roughy fillets

¼ cup slivered almonds

5 sprigs parsley, minced

3 T. melted butter

Juice of 1 lemon

Juice of 1 lime

Salt and Pepper to taste.

Paprika

Arrange the Roughy in a single layer in a small shallow baking dish.  Sprinkle with almonds and parsley.  Combine the butter and juices, pour over fish and sprinkle with salt and pepper.

Cover and bake for 15 minutes at 350 degrees, then uncover and bake it for 15 minutes more.  Sprinkle with paprika and add a bit more parsley to look pretty.

Serves two.

My Big Fat Greek Fish Recipe

My mom makes a great healthy fish dish with a great Mediterranean flare. The recipe is from Flavors of Greece by Rosemary Barron available at the Mediterranean Deli on May avenue. I personally would suggest using coconut oil, which is great for cooking, instead of the olive oil. Also be sure to use fresh fish. There are two great fish markets in Oklahoma City on North May avenue, Avalon Seafood Market and Gulfport Seafood Market

Baked Sole in Grape Leaves 

Four Fillets of Sole

Juice of one lemon

Sea salt and freshly ground black pepper, to taste

½ cup extra virgin olive oil, to taste

Grape leaves – (available in a jar from the Med Deli).  Dip them in boiling water for three seconds, then drain.  (If you happen to have fresh grape leaves, increase their boiling time to five seconds).  Three seconds doesn’t sound like much, but it is important.

For serving:  Parsley, lemon wedges, and if desired, a dozen or so Kalamato olives, rinsed and pitted.

Rinse the filets in cold water and dry on paper towels. 

Sprinkle both sides with half the lemon juice and the salt and pepper, and set aside for thirty minutes.

Hear the oven to 325 degrees Fahrenheit.  Brush a shallow baking dish, just large enough to hold the filets in a single layer, with some of the olive oil.

Cover the bottom of the dish with half the grape leaves, glossy sides up.  Brush the leaves with olive oil, lay the filets on top, and sprinkle with the remaining lemon juice and olive oil.

Cover with the rest of the grape leaves, glossy side down, and sprinkle with 2 T. water.

Bake, uncovered, for twenty minutes, until the filets are an even milky white all the way through.

Discard the top layer of grape leaves.  Spoon the pan juices over the fish, sprinkle with the parsley, olives and pepper, and serve with the lemon wedges.

To buy organic or not to buy organic, that is the question

I often am asked if it's really that important to buy organic fruits and vegetables. First of all I tell them what we call "organic food" my grandparents called "food".  Times have changed in the way mass vegetables and fruit are produced and so has Americans physical health. There are many reasons why we are now a nation that is 2/3's overweight with a soaring rise in type II diabetes and an upsurge in degenerative diseases. One way an individual can start taking responsibility for their health is by choosing organic foods. There are some non-organic foods that are safer to buy while some really should be organic.

I really enjoy reading Dr. Don Colbert M.D.'s books such as Toxic Relief and Get Healthy Through Detox and Fasting. He gives some reasons on why organic is important and some options you can buy non organic:

He says organic produce is best because it is grown without pesticides and herbicides. Growers are allowed to use up to 400 pesticides on crops. Each year in the United States, two billion pounds of these products are sprayed on the food we eat. A study of government-collected information found residue on almost 75% o conventionally grown produce.

Here are the highest with pesticide residues. Buy these organic when possible:

Apples

Bell Peppers

Celery

Cherries

Grapes (imported)

Nectarines

Peaches

Pears

Potatoes

Red Raspberries

Spinach

Strawberries

When buying commercial go for thicker peels: Bananas, Oranges, Tangerines, Lemons, Grapefruits, and Watermelons.

If you still can't afford organic try to buy domestic fruits and veggies that will bring down the pesticide residue some. 

Cool Greens: Coolest New Restaurant in Oklahoma City

The coolest new restaurant in town has to be Cool Greens. I have become quite the regular. I enjoy the amazing fresh delicious food and am wowed by the chic decor and contemporary atmosphere. They offer amazing salads, wraps, pizzas, soups, frozen yogurt, smoothies and freshed squeezed juices with a wonderful drink selection. The picture above was my lunch from today. It is a build your own salad. I chose mixed greens, grape tomatoes, red onions, avocados, chevre cheese and salmon on top with a chipolte dressing. It was superb. This is the kind of place you visit weekly. I recommend it as one of my top five places to eat in Oklahoma City for excellent health options and delicious meals. Bravo Cool Greens!

5 Remedies for a Good Night Sleep

Well, I figured since my earlier post discussed Warwick’s University study that makes the connection between not enough sleep and premature death, I would give you some tips on getting a good night’s sleep. I am blessed in this area. I’ve fallen asleep in airports, class(sadly), pretty much anywhere, everywhere and anytime. I did go through a period of my life when I had insomnia and it was truly a horrible season of my life. I was prescribed sleeping pills that just made me more tired and groggy during the day. Here are some things I’ve learned that helped me get back to having a great sleep life:

1. Melatonin: Melatonin is naturally found in the body. It is a hormone that makes you sleepy. You can find it in the health food store. It’s not something you want to take every night but it’s great for a sleepless night or if you have jet lag. I took melatonin after I flew to Cambodia and it helped a lot. Check with your health practitioner before taking any supplement.

2. Go to bed with a notebook and pen: I remember nights where my mind would be racing and I couldn’t sleep and someone told me to try this trick. Bring a notebook and pen to bed so when something comes to your mind, you can write it down. This way you know that you will have it in the morning and you could stop thinking about it. It totally worked with me.

3. Valerian Tea: There have been many studies that show that Valerian root helps promotes peaceful sleep. I have had valerian tea before bed and found that it completely relaxed me and I fell right to sleep. Check your health food store to find Valerian tea.

4. Chamomile Tea: Chamomile tea has a calming effect. Studies of Chamomile have also shown that the herb has had an effect in fighting inflammation, colds, menstrual cramps and nervousness. TAZO carries Calm tea that is a blend of herbs including Chamomile. It tastes great too.

5. Aromatherapy: lavender is a wonderful essential oil that helps bring relaxation and sleepiness. Find real lavender and you can spray it on a pillow, drop it in the bath, rub it on the hands and inhale, to experience not only a wonderful scent but also your body relaxing into a deep sleep.

Sleep is clearly essential to good health. As Shakespeare said “We are such stuff, as dreams are made on, and our little life, Is rounded with a sleep.”
The Tempest

Less than 6 hours sleep linked to premature death

A recent study from Britain’s University of Warwick is saying that people who sleep less than 6 hours are more likely to die prematurely. “If you sleep little, you can develop diabetes, obesity, hypertensionand high cholesterol,” said Francesco Cappuccio, the lead researcher. The findings were published in the Sleep Journal. I find it ironic that the main researchers last name was Cappuccio, so close to the drink that used to keep me up all night. Well, anyway, I myself am a huge fan of 8 hours of sleep. There have been times in my life that I survived on much less, sometimes no sleep at all but I found that my body always paid for it, in lack of concentration, sense of poor well being or in weight gain. If you cheat your body of its needed sleep, there are consequences.

Here are some benefits to a good night sleep:

Heart Healthy- More heart attacks and strokes happen in the early morning. Lack of sleep can worsen blood pressure and raise cholesterol.

Beauty - Tissue repair happens during sleep including repair of skin damage by UV light.

Concentration- lack of sleep causes poor concentration and poor decision-making. Memories also are not formed well without a full night’s sleep (7-8 hours).

Healthy Immune System- When the body gets a good night’s sleep (7-8 hours) the body can fight off infections and disease better.

Happy- Not getting enough sleep can lead to a decrease in serotonin in the brain. Serotonin is the hormone that produces that happy well feeling.

Getting the right amount of sleep leads to mental clarity, feeling energized, and enhanced appearance as well as protection from heart disease and infections.

I will follow this blog with herbal and natural ways to get a good night sleep.

Road Trips good for the soul!

There’s nothing like a great road trip with a good friend to bring healthy emotions to your heart. My friend Erin and I went to Ardmore Oklahoma to The Cloverleaf boutique. The store is a pink daydream that is covered in tiaras’, pink wigs, glitter and designer clothes for sale to delight the heart of every inner shopping girl. We dressed Erin in a silver tank top, Pink crinoline and to top it off big beautiful fluffy white wings. She’s photographed here by Christopher Ray of Bethany, Oklahoma. The wings are something a girl should never be without when she is riding her vintage dusty pink bicycle. Road Trips are a great way to really get to know a friend. There’s always a sense of adventure and time to share the things of your heart that you might not have time to talk about in the busy hustle and bustle of modern life. Get on the road with a friend and develop those needed relationships that make life valuable.