hunger scale.

Do you often overeat to the point where you are uncomfortably full?  Oddly enough... this is because we are often not aware of our own bodies and what they need.  This type of blind unawareness is what results in overeating, decreased energy, weight gain, and all of the conditions that go along with carrying excess weight.  When we are not being mindful and checking in with ourselves we will eat simply because it is a celebration, because we have a craving, or because we are bored, stressed, and sad.  To prevent using food as a reward or even to self-soothe, I recommend using a hunger scale to become more in touch with your body's need for food.

A hunger scale helps you determine your hunger (and fullness) level by using a scale from 1 to 10.  In time, it will also help with differentiating between emotional hunger and physical hunger.  The more aware you become of your hunger, the less you need to monitor calories (yesss!).

Here is the scale I like to use:

 T H E   H U N G E R   S C A L E

(modified  from the original revision found in You Count, Calories Don’t , Ominchanski, L.)

1.  Your stomach is completely empty.  It has been 8-14 hours since your last meal.  You are ravenous. Your stomach is empty.  Your stomach acid is churning. You may have signs that your blood sugar is way too low such as a headache, weakness,dizziness, and trouble concentrating.
2. You are overly hungry and way too cranky.  You are low on energy and taking it out on everyone in sight.
3. You are feeling those hunger pangs, and although it's not comfortable, it's also not painful.  Your stomach is rumbling and the urge to eat is strong.
4.  The hungry feeling is just starting and your body is sending you the signal that it's time to eat.
5. This is a neutral position. Your body has enough energy to keep it going and you are comfortable but could definitely keep eating.
6.  This is full satisfaction and still perfectly comfortable
7. This is the point that you are past satisfaction. Yet, you often ignore that feeling and can still find room for just a little bit more.
8.  Time to unbutton your pants. Your stomach is actually starting to hurt.  It feels like pressure and maybe you are having a little bit of acid reflux or bloating is beginning. You begin to question your decision to keep eating when at position 7 and realize you totally should not have had more, but it just tasted too damn good.
9. Your very uncomfortably full.  You feel heavy, tired, guilty and bloated. You want to lay down.  This is a Thanksgiving dinner feeling.
10. Stuffed and sick. You are nauseous,  miserable, don’t want to move.  You mentally tell yourself you are never going to eat, let alone look at food again.  This is Thanksgiving dinner after deciding to go for a third slice of pumpkin pie.

Sooo.... basically after assessing your physical hunger level, decide where you rate yourself.  Are you at 1, 2, 3,or 4?  If you are, eat something.   About half-way through your meal, reassess - are you at 5 or 6?  Stop eating.  Try to only reach 7 or 8 sometimes (like when you just need to have a little of that homemade molten chocolate cake).  Try to avoid 1, 2, 9 and 10.... by not getting way to hungry, you won't end up binging and becoming way too full.... your body will thank you!

food for sex.

I recently read a journal article on eating for increased sexuality and sexual health. After reading this, it peaked my interest and I did some further research.  Since it is Valentine's Day, I thought it would be a great time to post some of this awesome information on food for sex.

We all know that our diet is extremely important in providing the nutrients and energy for our bodies to function.  But, did you know that our diet -- along with our emotional-state and overall health -- are essential in having a good sex life? 

Here's why:  Although our sexuality is complex (it includes genetics, childhood upbringing, personal attitudes, and basic hormone levels), other external factors also have an effect.  One big factor is our diet, especially certain nutrients that have been linked to sexual health.  These nutrients assist in optimal nerve function, healthy hormone levels, and good blood flow, which all contribute to sexual health and performance. 

These are the top sexual health nutrients and compounds:

* Zinc - it's linked to fertility, potency, sex drive and long-term sexual health.  Zinc is also vital to sperm production (fyi: each male ejaculation can expend up to 5 milligrams of zinc, which is one-third of a man’s daily allowance, so guys, start eating foods rich in zinc).  High Zinc sources: seafood, meat, poultry, eggs, and nuts.

* Magnesium - keeps sexual hormones balanced, increases circulation, and keeps the muscles relaxed... all important to reach orgasm.  High magnesium sources: green leafy veggies, nuts, and bananas. 

* Omega 3-fatty acids - increases blood flow and dopamine production (prevents depression).  High omega-3 sources: fatty fish, flax seeds, and walnuts.

* Calcium - Needed for nerve transmission and muscle contraction, both associated with male and female orgasm.  High calcium sources: milk, yogurt, and green leafy veggies.

* L-Arginine - an amino acid that is a precursor of nitric oxide (NO).  NO is essential to blood circulation, and normal sexual function in both men and women. High L-Arginine sources: meat, fish, poultry, oatmeal, nuts, beans, and lentils.

* Vitamin C - strengthens blood vessel walls, increase sperm quality.  High vitamin C sources: citrus fruits, strawberries, and bell peppers

* Phenylethylamine -  this compound releases the same endorphins triggered by sex and increases the feelings of attraction.  High phenylethylamine sources: dark chocolate 

 Just as some nutrients improve sexual health, over-consumption of other nutrients/foods can contribute directly to sexual dysfunction.  A great example of this is a scenario I often use with my non-compliant male diabetic patients: a man with uncontrolled diabetes that eats way too much sugar can no longer get an erection.  Why?  Because of all the damage elevated blood glucose levels have caused to his nerves and blood vessels.

 Consuming too much sugar, saturated fat, and/or alcohol all have terrible effects on sex drive and performance.  A high sugar diet and high saturated fat diet can cause high cholesterol levels, and fatty plaques around the blood vessels limiting circulation. Although alcohol can increase desire and decrease inhibitions, it has a huge depressant effect (& excessive alcohol intake has also been linked to shrinking of the testicles... uhoh-slash-gross).   

Soooo..... a balanced, healthy diet rich in fruits, vegetables, complex carbs, and lean protein in combination to restful sleep, avoidance of mental stress, and exercise are the key to amazing sex.

H a p p y  V a l e n t i n e ’ s  D a y . 

milk.

This info is for you Dad:
There are so many different types of milk in the supermarket today that it can be difficult to decide which one to choose. 


Here is the low-down on the nutrition and differences:


Cow's Milk: The most familiar milk.  It provides about 300 mg of calcium - and is fortified with vitamin D which helps absorb the calcium.  Cow's milk also has potassium and phosphorus which is important in building bones. Cow's milk is higher in B vitamins than other milks.  Choose nonfat or 1% milk which is lower in saturated fat.  One cup of nonfat milk contains 80 calories, about 12 grams of sugar (lactose), and 8 grams of protein.
Nutritional profile: Vitamin A (6% DV); Vitamin C (4% DV); Vitamin D (25% DV); Thiamin (B1) (3% DV); Riboflavin (B2) (12% DV); Vitamin B12 (18% DV); Calcium (30% DV); Potassium (10% DV); Magnesium (3% DV)
*I try to avoid cow's milk - really, the only dairy product I eat is yogurt.  The major reason that I avoid Cow's milk is insulin-like growth factor, IGF-1.  Cow's milk contains IGF-1 because it helps baby calves grow. Cow and human  IGF-1 is almost identical, so our bodies will recongize the cow's IGF-1 as it's own. High levels of IGF-1 do appear to stimulate cancer cells.  Worse yet, synthetic bovine growth hormone (rBGH), a hormone injected into cows, increases levels of IGF-1.*


Soy Milk: Likely the second most consumed milk in the US.  Soy milk is made by soaking soybeans and mixing them with water until a milk-like consistency is created.  Most soy milk is fortified with calcium and vitamin D.  It contains no saturated fat, some omega-3's, and has about 7 grams of soy protein per cup.  As per the FDA, consuming 25 grams of soy protein each day can reduce the risk of heart disease.  Soy milk comes in many different flavors such as original, unsweetened, vanilla, and chocolate.  Choose original or unsweetened which contain less sugar.  Also, always shake soy milk before pouring it, the added nutrients can settle at the bottom.
Nutritional profile:  Vitamin A (10% DV); Iron (1% DV); Vitamin D (7%; DV); Riboflavin (B2) (20% DV); Calcium (25% DV); Potassium (14% DV); Magnesium (9% DV)


Almond Milk: Made by soaking almond grounds and adding water.  Almond milk has a nutty flavor and naturally contains calcium and vitamin E.  Unfortunately, almond milk is pretty low in protein (1 gram per cup).
Nutritional profile: Vitamin A (10% DV); Iron (2% DV); Vitamin D (25% DV); Vitamin E (50% DV); Calcium (20% DV); Magnesium (4% DV)

Coconut Milk: Made from the meat and juice of coconuts with the combination of water.  Coconut milk has a rich and creamy texture.   Based on the nutritional information on Silk's PureCoconut original, coconut milk is low in protein (1 gram per cup), but is fortified with calcium, vitamin D, vitamin B12, and vitamin A.  One cup of coconut milk also has 5 grams of fat (all saturated).

Nutritional profile: Vitamin A (10% DV); Iron (4% DV); Vitamin D (25% DV); Calcium (20% DV); Vitamin B12 (50% DV)

Choose wisely!

chicken soup.

When you're sick, nothing is better than chicken soup.  So, just  recently I was super sick with a bad infection, I decided it was about time to whip up some feel-better-soup in my handy crockkkpotttt.  I chose to use boneless chicken because I was too tired to deal with fishing out bones. It turned out great - soothing and delicious.  I ate it for days.

Here is my recipe:
1 pound boneless, skinless chicken breast
1/2 of 1 onion, washed, peeled, and chopped
3 celery ribs, washed and chopped
1 large carrot, washed, peeled, and chopped
3 cloves of garlic, peeled and mined
1 medium red potato, washed and diced (I left the peel on for additional fiber, but it's optional)
Juice of 1/2 of 1 lemon
1/4 cup fresh parsley, washed and diced
1/4 cup fresh chives, washed and diced
3 springs fresh thyme, washed
2 fresh bay leaves
4 cups low sodium/no sodium chicken broth or stock + filtered water as needed
Frozen peas, corn, and cut green beans - I added about 3/4 cup total
Sea salt and pepper

1. Preheat crockpot on high
2. Wash and clean the chicken
3. Add chicken to crockpot
4. Add celery, onion, carrot, garlic, potato and fresh herbs over chicken
5. Pour chicken broth over chicken and vegetables
6. Turn crockpot down to low and cook for 4 hours
7. After about 4 hours, run a fork through chicken to shred it into smaller pieces
8. Add frozen vegetables, salt, and pepper and allow to cook for an additional hour

hcg diet.

Last week, a nurse I work with asked me about the hCG diet. I responded with two words: "sooo dangerous."
Why is this diet so horribly dangerous?  OMG where do I begin! Maybe with the use of a fertility hormone unapproved for weight loss or with the severe calorie restriction.  Lets tackle about both.
hCG stands for human chorionic gonadotropin.  hCG is a hormone produced naturally during pregnancy, but it is also prescribed to treat fertility issues.  During pregnancy, hCG is produced naturally to support placental growth and nourish a fertilized egg.  hCG signals to the brain to move nutrients to the developing embryo.  
The hCG diet plan claims that the hCG hormone is beneficial to weight loss by decreasing hunger and preventing the body from entering stravation mode.  A number of studies have researched hCG's effect on weight loss, but none have shown any positive link. Yet, doctors can still prescribe hCG injections for weight loss.  The FDA does require all doctors that are prescribing hCG for weight loss to provide patients a written document that says: “These weight reduction treatments include the use of hCG, a drug which has not been approved by the Food and Drug Administration as safe and effective in the treatment of obesity or weight control. There is no substantial evidence that hCG increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restrictive diets.” 
Even though hCG is a prescription only medication, it is still widely available on the internet in the injection and droplet form for anyone to buy.  
So, why do people lose weight on the hCG diet if the hCG injections are not effective?  Easy!  Dieters are also required to follow a 500 calorie per day energy restriction. The diet recommends spending the whole 500 calories on organic meats, vegetables, a small amount of fruit and fish.  Dairy products, most carbohydrates, alcohol, and sugar are not allowed, but tea and coffee can be consumed is unlimited amounts.  So what does 500 calories on the hCG diet look like? 
This:  1 large apple and black coffee for breakfast; a small piece of skinless chicken breast, a 1/2 cup of a broth based soup and black tea for lunch; a small salad for dinner; a protein shake for snack. Oh! And a 125 IU injection of hCG! 

Anyone would lose weight if they followed this plan, not because of hCG, but the severely decreased intake.  By consuming only 500 calories, dieters not only lose weight, they also lose important nutrients and put themselves at risk for serious health risks such as gallstones, heart arrhythmias and electrolyte imbalances. The hormone itself also has it's own risks including headaches, blood clots, leg cramps, hair thinning, constipation, and breast tenderness.
This is simply a crash, yo-yo type of diet, the kind that leads to quick regain.  And once the weight comes back, the metabolism sucks.

Need to drop some pounds?  Stick to the tried and true: a healthy lifestyle -- one that you can sustain for a lifetime.  Eat natural and clean foods, avoid added sugars, drink water, watch portion sizes, and be active. 

trans fat.

I hateeee artificial trans fat!  In my opinion, artificial trans fat is by far the worst type of fat ever -- way worse than any natural fat, including saturated fat.
So, what do I mean by artificial trans fat? I mean the unnatural, man-made kind.  I'm not talking about the natural kind of trans fat that is found in small amounts in beef and dairy products..... but the gross artificial kind that makes up over 80% of our trans fat intake.
Artificial trans fats are made through a process called hydrogenation, where hydrogen is added to vegetable oil and pressure is added.  This process results in a stiffer fat that is less likely to spoil, making them appeal to food manufacturers. 
Providiving products with a longer shelf-life is the one benefit of trans fat (out of the many, many downfalls).  Consumption of trans fats causes harmful changes in our bodies:  they  increase total cholesterol levels, increase triglycerides, and decrease healthy HDL cholesterol, all contributing to heart disease. 
Luckily, in recent years,  the FDA recognized the dangers of trans fats and changed the nutritional labeling to include trans fat.   Unfortunately, there is a loophole, of course. If a food has less than 0.5 grams of trans fat per serving, the nutritional label can still read 0 grams trans fat. This becomes a problem because nutritional labels are based on 1 serving, so if you end up eating multiple servings of a food that contains 0.49 grams of trans fat per 1 serving, you are actually consuming 1.47 grams of trans fat.  This may not seem like a lot, but the American Heart Association recommends that no more than 1% of your total daily calories come from trans fat. So, that is about 2 grams or less of trans fat per day ( based on a 2,000 calorie diet).
So, what can you do the decrease your trans fat intake when nutritional labels could potentially be lying to you?  READ THE INGREDIENTS!  If you see partially hydrogenated or hydrogenated, the product contains trans fat.  And since trans fat is likely found in certain products, limit the following:
-Commercial baked goods (crackers, granola bars, cookies, cakes) 
-Fried foods  (chicken tenders, doughnuts, french fries)  -- ask a restaurant the type of oil the fry in. 
-Some shortenings and margarines 


*And, try to get your daily fats from good fats, monounsaturated fat and polyunsaturated fat (especially omega 3s).*  Here are some sources:
-Olive oil
-Canola oil
-Sunflower oil
-Avocados 
-Nuts and nut butters
-Seeds
-Fatty fish
-Flaxseed

turkey chili.

I just made this chili last week.  I love the complex flavors.... and how easy it is.  It may be like a lot of ingredients (and some seem a little odd), but trust me it is delicious.  It also provides a high fiber and filling meal.

Give it a try:
2 pounds ground turkey (I used the light and dark meat mix)
1 onion, washed, peeled, and chopped
1 green bell pepper, washed, seeded, and chopped
1 yellow bell pepper, washed, seeded, and chopped
1 orange bell pepper, washed, seeded, and chopped
1/2 of 1 jalapeño pepper, washed, seeded, and diced (or more depending on spice level preference)
1 can diced tomatoes with juice
1 can diced tomatoes, drained
1 can tomato paste
4 garlic cloves, peeled and minced
1 can or bottle of beer
1/4 cup strong coffee, brewed
1 tbsp agave nectar
1 tbsp unsweetened cocoa powder
1/2 can of black beans, drained and rinsed
1/2 can of kidney beans, drained and rinsed
1/2 cup frozen yellow corn
1 tsp cayenne pepper
2 tbsp chili powder
1 tsp oregano
1/2 tsp paprika
1/4 tsp red pepper flakes
1/4 tsp cinnamon
a few grinds of sea salt
a few grinds of black pepper
1 avocado, peeled and sliced, for garnishing

1. Brown ground turkey and drain fat
2. Put browned turkey in a large saucepan or crockpot
3. Add onion, peppers, diced tomatoes, tomato paste, garlic, beer, coffee, agave, cocoa powder, cayenne pepper, chili powder, oregano, paprika, red pepper flakes, cinnamon, sea salt, and black pepper.
4. Stir, cover, and allow to cook for at least 2 hours (or 4 hours in a crockpot on high)
5. After 2+ hours, add corn and beans
6. Allow to cook for an additional 30-45 minutes.
7. Serve over brown rice with sliced avocado
8. Freeze leftovers in airtight containers for easy future dinners

Wait until peppers are tender before adding corn and  beans.

Yumm! Chili with brown & wild rice mix and avocado!