The Healthy Goddess » healthy eating

Mind-Body-Mood Advisor: Want Your Kids to Eat Right and Exercise? Do It Yourself.

Christi — Tue, 27 Apr 2010 15:02:47 +0000

Great Article sent to me by Jen Longtin

The most powerful tool you have for improving your kids’ health habits is you.

By Jeffrey Rossman, PhD

Build examples of healthy eating and exercise into your family’s everyday routine.

If you show an interest in healthy food, your kids will, too.

05-18-09 RODALE NEWS, EMMAUS, PA—As rates of childhood obesity rise, many parents are seeking ways to get their kids to eat less and exercise more. Sometimes it seems like an uphill battle against a constant barrage of TV commercials, checkout-aisle candy, video games, websites, and other temptations. If you have been struggling with your children to get them to eat right and get more exercise, there’s good news. You are more in control of the situation than you might think.

THE DETAILS: Research on 106 families over a 6-year period, as part of the Framingham Children’s Study, has found that children’s weight gain was directly linked to their parents’ eating behavior, and that the children’s physical activity levels were directly related to their parents’ exercise patterns. In a study published in the International Journal of Obesity and Related Metabolic Disorders, researchers found that by ages 9 to 11, children’s tendency to be overweight was directly proportional to the their parents’ tendency to be either overly restrictive or disinhibited in their own eating patterns. The authors conclude that the children lost the natural ability to regulate their eating as a result of internalizing their parents’ inability to effectively control their own eating behavior. In another report from the Framingham Study, published in the Journal of Pediatrics, researchers found that children of physically active parents were 5 to 6 times as active as children of sedentary parents.

WHAT IT MEANS: These findings that children’s weight is heavily influenced by their parents’ eating and exercise behaviors fits with a general principle of family life: Kids learn more from watching what you do than from hearing what you tell them to do. If your kids see you eating moderately, being physically active, and exercising frequently, they will be likely to follow your example.

So the good news is that by modifying some of your own behaviors, you can influence your children to develop healthy habits that will last a lifetime. The difficult news, of course, is that it is up to you to change your behavior. Here are a few recommendations for some minor changes that can yield major results for you and for your kids:

• Don’t turn eating into a test of discipline. Avoid highly restrictive, short-term diets that demonstrate deprivation to your children and turn eating into a struggle instead of a pleasure. Instead, model for them a balanced, long-term, sustainable approach to eating. Not only does that help your kids, making healthy, lasting changes to your eating habits seems to be a better way to lose weight than following crash diets, as Rodale.com reported last week.

• Treat food like food. Do your best to eat when you are hungry, stop when you are full, and to eat slowly and mindfully whenever possible. Plan family meals so you can all enjoy food as part of the time you spend with each other. Avoid using food as a reward, or withholding food as a punishment, either for your kids or yourself.

• Make exercise part of family life. It doesn’t help much to tell your kids to put down the video games and go play outside while you’re planted on the couch watching TV. Take your children out for walks, hikes, and bike rides. Have them join you for yard work, gardening, and other outdoor chores. Play ball, jog, or jump rope with them. When they are old enough, bring them to the gym with you, and show them how to use the equipment for their workouts while you do yours.

Jeffrey Rossman, PhD, is a Rodale.com advisor and director of life management at Canyon Ranch in Lenox, MA. His column, “Mind-Body-Mood Advisor,” appears weekly on Rodale.com.

Cooking Class

Christi — Tue, 23 Feb 2010 19:11:18 +0000

This is an email I received today from Chef Nance.

“Just a little reminder that I have a few open spaces for this Wednesday’s French Bistro Cooking Class! We’ll be making Crispy Herb Roasted Chicken, Rich and decadent French Onion Soup, Tender Bibb Salad with Fresh Herb Vinaigrette, and Glazed Vegetables. I hope you can make it! The schedule for March and April will be out soon so keep a look out for that!

On another note, I hope you’re all enjoying this beautiful sunshine! I’ve been pruning and getting my garden beds ready for planting. This time of year is so great and hopeful for all of the fresh fruits, vegetables and tender herbs that will be sprouting soon and the satisfaction of enjoying these fresh from the garden.
I have the average sized city lot but make great use of the little spaces where I can fit in a raised bed, pot or a dwarf apple or pear tree in the natural landscaping. Check out photos of my front yard raised bed with carrots, beets, baby lettuces, spinach, arugula, thyme, sage, chives, chervil, marjoram, flat leaf parsley and more! All in a space that is 3.5 feet by 16 feet!!

Would you take a moment and reply with what topics you think would be great for a cooking class and what that would look like for you? Any special cuisine? Ingredients? Cooking Methods?
If you come up with a class that is placed on the schedule and gets 8 people signed up, you’ll receive a voucher for a free cooking class along with a coupon for 50% off another class or use it for a friend! Encourage your friends to sign up for the newsletter and send in their ideas too!”

Details:
www.chefnance.com
206-218-3499

The Lose and Sustain Weight Loss Program

Christi — Sun, 03 Jan 2010 17:43:50 +0000

I just started seeing Dr Andreas, ND because my physician Dr Chandra recommended her. I found Dr Andreas to be warm, thorough, and on-target! She sent me these programs in a newsletter on New Years Day and I wanted to pass it along to you. With her permission, here is her program.

-Has your battle with weight and years of dieting only left you fatter?
-Does it seem that everything you put into your mouth instantly becomes more pounds on the scale?
-Ever wonder how some people can eat so much food all day long and still remain slim and healthy?

Finally, put an end to your constant weight struggle with a ONE-OF-A-KIND Program offered right here in Seattle, WA.
Now you can lose up to one pound per day with the “Lose and Sustain” program.
The “Lose and Sustain” Program puts the joint expertise and know how of Dr. Denel Andreas, Naturopathic Physician (ND) with Anat Barak, a Certified Nutritionist with a Master’s degree from Bastyr University at your service.

During this program you will be medically supervised by Dr. Denel and Anat Barak who both are success stories of the ” Lose and Sustain Weight Loss Program”. We have lost the weight and know how to keep it off!
You will also receive customized individual meal plans, food timing and recipes to achieve maximum weight loss throughout the treatment from Anat Barak.

This combination results in an instant, sustainable change in weight, self-esteem and general health.
Your new found relationship with food and the healthier happier you will be reflected in your ideal body weight.

The program will reshape your body and reset your metabolism creating a fresh new start on a healthier and leaner you.

Don’t keep putting off what you can start right now. Reduce your body fat by up to 10% and lose up to one pound of fat per day.

Want to learn more about the “Lose and Sustain Weight Loss Program?

Enjoy an informational talk and discover how to reset your metabolic rate and permanently keep the weight off.

When: Thursday January 14 7:00-8:00 pm
Where: 2366 Eastlake Ave. E. Seattle, WA 98102
Cost: Free
Presented by: Anat Barak, M.S., C.N. & Dr. Denel Andreas, N.D.
Complimentary fat to muscle ratio analysis using a state- of -the- art body composition machine will be available to all attendees.

Another program they are offering:

Health Promotion with Functional Detoxification
21-Days to Improved Wellness

INTRODUCTION:
Congratulations! You are about to embark on the next stage on your road to wellness. The three-week Detoxification Program is a vital part of this journey. By eliminating toxins that interfere with healthy function you can begin to remove many of the obstacles that your body faces as it is trying to heal itself.

PURPOSE:
The main purpose of Functional Detoxification is to enhance waste elimination by inducing the release of accumulated toxins from the tissues and to facilitate their subsequent removal from the body. Toxins build up when elimination cannot keep up with the production of cellular wastes or the absorption of toxins from the intestines. Since this toxic burden leads to all manner of diseases, it is important to not only remove these toxins with the special help of Functional Detoxification, but to incorporate the Detox skills and resources into a health promoting lifestyle.

HOW DO WE GET TOXIC IN THE FIRST PLACE?
Our overall health is a reflection of the health of our cells and their ability to work together in harmony to maintain balance. Our cells constantly take in nutrients and oxygen from the blood, do work (grow or create products), and then give off wastes. In addition to the wastes normal function produces we are further burdened by toxins absorbed from the intestinal tract. Maldigestion, poor food choices and dysbiosis (parasitic, bacterial, and fungal infections) can make a mess out of the intestine. Together these absorbed toxins and the wastes produced by cells are discharged from the blood stream into the surrounding tissues, “the cellular garbage dump”, where the “sit” until they are transported to the organs of elimination for final disposal.

WHAT ARE THE SIGNS THAT I NEED TO DETOXIFY?
When the organs of elimination, the liver, intestines, kidneys, lungs and skin are burdened with excessive toxins they will show signs of distress. The following are some of the signs and symptoms that show that it is time to enhance waste elimination:
1. Rashes, pimples, or offensive body odor indicate the skin is stressed.
2. Frequent, painful or urgent urination or dark or offensive smelling urine, indicates the kidneys are stressed.
3. Gas, diarrhea and constipation are the first signs of intestinal stress. Green, mucous in the stools, itchy skin or right sided chest and back pain indicates the liver is stressed.
4. Congestion, coughs or wheezing indicates the lungs are stressed.
From headaches to hypertension, each of us will show signs of stress differently, depending upon our weaknesses and the nature of the toxins we are burdened with. Ignoring these signs will cause stressed organs to become diseased, resulting in a dramatic reduction in health and longevity.

WHAT IS THE BEST WAY TO DETOXIFY?
One of the best ways to enhance waste elimination is with Functional Detoxification, a comprehensive health recovery program that boosts the elimination capacity of the liver, intestines, kidneys, lungs and skin with a specialized diet and supportive nutritional therapies. Circulation is enhanced with techniques like exercise and water therapy that increase the movement of wastes out of the cells and tissues and into the blood for transport to the organs of elimination. But to get the most out of Functional Detoxification, one must have a healthful attitude, and move forward assertively with a positive outlook on the process. Together this comprehensive approach prevents the unwanted side effects common to other “fasting” or detoxing protocols and instead creates a powerful health recovery event… one that you will be inspired to repeat again and again on your own in many small ways as a valuable health promotion, health maintenance tool.

BREAKDOWN OF THE 21-DAY DETOXIFICATION PROGRAM:
Your introduction to Functional Detoxification will be a 21-day diet and lifestyle program designed to create a personalized rejuvenation experience. You will receive instruction and support to meet your specific needs. As your body cleanses you will experience the benefits of improved function and undesirable symptoms will begin to resolve. You will then find yourself thinking that you haven’t felt this good in a long, long time.

Weight Loss with Apples?

Christi — Mon, 19 Oct 2009 15:14:18 +0000

I love apples! I really do! Fall is apple season in the Northwest and there is no snack I prefer more this time of year. Apple slices with string cheese is a staple of my diet. I also love apples with almond butter – what a yummy, hearty, satisfying treat that includes the basics – fiber, fat and protein

Today I received a really interesting newsletter from whf.org about the healthy attributes of apples. I thought I would share this with you as it’s timely and great nutrition information to add to your healthy eating arsenal.

Food of the Week . . . Apples
Did you know that, compared to other fruits and vegetables, apples have been found to be most consistently associated with a reduced risk of cancer, heart disease, asthma and type 2 diabetes? Apples, which contain significant amounts of phenols and other flavonoids that act as powerful antioxidants and help protect against cell-damaging free radicals, were also associated with improved lung function and weight loss. These findings are from a recent review of 85 different studies. The total antioxidant activity of 100 grams of whole apple (with peel) was found to be equivalent to the antioxidant effect of about 1,500 mg of vitamin C! Most of apples’ antioxidant protection, however, does not come from vitamin C (100 g of apples contains only about 5.7 mg of vitamin C), but from their rich supply of phytonutrients. " target="_blank">Read More …

Food as Health

Christi — Thu, 25 Jun 2009 14:53:00 +0000

This is an excerpt from George Mateljan’s open letter to President Obama. The letter is asking the President to implement programs that address prevention in the form of healthy eating as part of the new health care plan the government is currently undertaking. A part of this (very long) letter, George talks about strategies other country’s use to help keep it’s people healthy.

“The blueprint for initiatives to improve health by focusing on the food we eat has already been laid out by the World Health Organization (WHO) in its 2004 Global Strategy on Diet, Physical Activity and Health. The WHO identified policy initiatives that should be undertaken by national authorities to help reduce the incidence of obesity and diet-related disease; they include efforts to reduce the salt, trans-fat, and sugar content of processed foods, improve food labeling, and set guidelines for foods that should or should not be advertised to children. Other countries have taken the lead in protecting the health of their citizens and provide examples of how we can follow suit:

* In Japan, health officials check the waistlines of citizens over 40, and those considered too fat undergo diet counseling. Failure to slim down can lead to fines.
* New Zealand has rules barring people it deems too fat from immigrating to the country.
* Germany plans to spend $47 million on healthy eating and sports programs and to set tougher nutritional standards for school lunches.
* Denmark limits the amount of artery-clogging trans-fatty acids in restaurant foods.
* In an effort to prevent overweight in schoolchildren, a community approach that started in two towns in France has now expanded to 200 towns in Europe under the name “Together let’s prevent obesity in children.” The program encourages children to eat better and exercise more by taking such measures as building sporting facilities and playgrounds, and offering cooking workshops.
* And of course, there are the Mediterranean countries where they are practicing a healthier way of eating, by enjoying traditional diets that feature whole unprocessed foods from nature. The Mediterranean diet, lauded for its contribution to health, features fruits, vegetables, whole grains, fish, olive oil, and red wine.
* No other countries in the world allow the advertising of prescription drugs to the public except the United States and New Zealand.

Great Britain, in particular, has made great progress towards improving the food supply and educating its citizens:

* In Great Britain, residents in some cities are being recruited to wear electronic tracking tags to calculate how much they move each day and how many calories they burn off. Daily exercisers can be rewarded with coupons and even days off from work. Britain’s National Health Service is paying for at least 30,000 people to take weight-loss classes.
* Efforts are being made by the UK’s Food Standards Authority (FSA) to persuade companies to reformulate processed foods, use standardized front-of-pack symbols to communicate nutritional values, and set nutritional guidelines for limiting food advertising to children.
* The FSA has successfully conducted a sodium reduction program in the UK and is presently conducting a similar effort to reduce saturated fat in processed food products.
* FSA has developed a set of nutrition criteria and established a system of “traffic lights” that can be used on the fronts of food packages to communicate nutritional value. The red, amber, and green dots indicate whether a food contains high, moderate or low levels of fat, saturated fat, salt, and sugars.
* The UK traffic light system is voluntary, but may be made mandatory in the future – despite food manufacturers’ objections.
* The UK has prohibited the broadcast advertising of low-nutrition foods on television and radio programs that appeal to children under the age of 16. American food companies like Kellogg, Coca-cola, and McDonalds must comply with this new UK law (yet they continue to expose American children to advertisements now banned in England).

Send your comments to President Obama and the US Congress. Express what you feel is the most important part of a new health care system in the USA.

http://www.healthreform.gov/communityreports/comments.html