Hello! Just thought I would pop in real quick and catch up with my blog. I feel like it's been months since we've connected. ;)
During the last few weeks things have been crazy. My husband's mom lost her battle with cancer and we had a quick trip to Utah for the funeral. It was a sad time, but also a happy one as family from all over the states gathered together and had a few days to catch up.
As for me personally, I am uber frustrated with my body. I feel like it's waged war against me! I'm very grateful for the ability to workout every day with my elliptical and I fear what I would look/feel like if I wasn't. As I mentioned in the last post, I have had PCOS for most of my life. When I was first diagnosed, the biggest concern was that I would never be able to have children. Now looking back as a mother of four children, I know it was through my diet and a little help from the medical world with progesterone, I was able to get pregnant after a year of effort.
One thing I learned from my OB/GYN was that PCOS disappears while pregnant. Over the last 12 years, I was pregnant about every three years and I didn't really see a lot of my PCOS symptoms. It was actually easy for me to lose weight, especially when I was breastfeeding.
Our youngest is 2 1/2, in the past, this would be the time I would typically be having another baby, but since I'm not, something else is happening. My PCOS is coming back in full force! According to the scale, I'm up 7 pounds from last week. SEVEN POUNDS in a WEEK???? The sad thing is that I didn't do anything to bring this on! No binge, no buffet, nothing but regular eating and exercising. Part of me wants to curl up and actually do the binging I've already gained the poundage for, but I'm not. *tempted* But I'm not.
So what's the plan? I am going to wear sun dresses now that it's warm. I refuse to go out and buy larger sized clothes, it's depressing. My current clothes are snug and the way it feels makes me want to eat to comfort myself, which isn't good since I'm already tempted. (see above) Sun dresses are cute and comfortable. I don't know how I'll look, but at least I can feel comfortable while I make some tweaks to my lifestyle.
I've read a few chapters of my Schwarzbein and the science always fascinates me and supports my own thinking of health. No chemicals, all natural, nourish your body and eat WHOLE foods. The reason I LOVE to read these books is because of the science. Over time, I forget the details of the science that shows me WHY I want to eat/live this way. (For instance, I forgot just HOW important stress reduction and adiquate sleep was to endocrine system health--oops!) Dr. Laura Schwarzbein is also an endocrinologist which means she has specific suggestions to help with endocrine issues, which PCOS is.
Weight loss and total health is a journey! Right now, I've hit one of the bumps and that's okay. If it weren't for the rough spots, the happy times wouldn't be as exciting. :D
Wednesday, June 8, 2011
Fava Bean and Red Onion Salad
(makes 4 servings)
Ingredients:
- 1 red onion, thinly sliced
- 12 oz. fava beans in pods, shell and discard the pods
- ⅔ cup low-fat plain yogurt
- 1 teaspoon fresh mint, chopped
- 1 garlic clove, sliced
- ½ cucumber, peeled and sliced
Preparation:
- To reduce pungency of onions, rinse slices briefly under running cold water and drain well.
- In a medium saucepan, bring 2 qt. water to a boil and boil fava beans until tender (about 8 minutes).
- Drain beans and rinse under cold water. Pierce the favas and squeeze them out of their outer white skins.
- Combine yogurt, mint, garlic and cucumber in a small bowl. Add beans and onion and toss until well-coated then serve.
Make 4 Servings:
Weight Loss Recipes Amount Per Serving(¼ of recipe (274 g)): 148 Calories, 10 g Protein, 29 g carbohydrates, 2 g Dietary Fiber, 1 g fat, 1 g saturated fat, 2 mg cholesterol, 54 mg sodiumTuesday, June 7, 2011
Obesity in Our Youth
These days, it seems we’re constantly being bombarded with the message that Australians are bigger than ever before. It was big news when we over took the Americans to take the crown as the most overweight country in the world and now more than ever the health benefits of weight loss are being touted in the media.
Some may think that our obesity crisis is a normal result of our aging population (after all we all put on a little ‘pudge’ as we age – don’t we?) However, recent reports published by the Australian Bureau of Statistics (ABS) show that obesity is not only rampant in the older generations, but it’s increasing rapidly in those who are in their prime.
According to the report on the recent National Health Survey conducted by the ABS, 21% of Australian women aged between 18 and 24 years are overweight while a further 15% are classed as obese. In young men aged between 18 and 24 years, there is a similar story with 28% classed as overweight and 12% classed as obese.
These results show the need for urgent action from our young people if we, as a nation, stand any chance of reducing the incidence of obesity and the co-morbidities that go with it. And while the negative impact of obesity on health is clear, big improvements to health can be gained by small to modest losses in weight (5-10% of initial weight).
With modest changes to lifestyle, our young people are able to regain their health, vitality and make a big difference to the health of the country. If you’re craving the opportunity to make a real difference in the world, here’s your chance. Not only will you be contributing to a healthier society, but you’ll be reaping the benefits on a personal level as well. This is an issue well worth some time and attention in the day to day life of every young Australian.
Before attempting to lose weight by changing your diet or tackling an exercise program, remember to consult an Accredited Practicing Dietitian. Their expert advice will help to ensure you’re on the right track.
References
Some may think that our obesity crisis is a normal result of our aging population (after all we all put on a little ‘pudge’ as we age – don’t we?) However, recent reports published by the Australian Bureau of Statistics (ABS) show that obesity is not only rampant in the older generations, but it’s increasing rapidly in those who are in their prime.
According to the report on the recent National Health Survey conducted by the ABS, 21% of Australian women aged between 18 and 24 years are overweight while a further 15% are classed as obese. In young men aged between 18 and 24 years, there is a similar story with 28% classed as overweight and 12% classed as obese.
These results show the need for urgent action from our young people if we, as a nation, stand any chance of reducing the incidence of obesity and the co-morbidities that go with it. And while the negative impact of obesity on health is clear, big improvements to health can be gained by small to modest losses in weight (5-10% of initial weight).
With modest changes to lifestyle, our young people are able to regain their health, vitality and make a big difference to the health of the country. If you’re craving the opportunity to make a real difference in the world, here’s your chance. Not only will you be contributing to a healthier society, but you’ll be reaping the benefits on a personal level as well. This is an issue well worth some time and attention in the day to day life of every young Australian.
Before attempting to lose weight by changing your diet or tackling an exercise program, remember to consult an Accredited Practicing Dietitian. Their expert advice will help to ensure you’re on the right track.
References
References from WWMC June Broadcast
Obesity in Youth
- National Health Survey: Summary of Results, 2007-2008 (Reissue), ABS
- Thomas TR, LaFontaine TP. Exercise, nutritional strategies, and lipoproteins. In Roitman JL, senior editor. Resource manual for the guidelines for exercise testing and exercise prescription. 4th ed. Baltimore: Lippincott, Williams, & Wilkins, 2001
- Bendich A. Carotenoids and the immune response. J Nutr 1989;119:112-15.
- Watson RR, Prabhala RH, Plezia PM, Alberts DS. Effect of beta-carotene on lymphocyte subpopulations in elderly humans: evidence for a dose-response relationship. Am J Clin Nutr 1991;53:90-4.
- Chandra RK. Nutrition and the immune system from birth to old age. Eur J Clin Nutr 2002;56:S73-6.
- Dardenne M. Zinc and immune function. Eur J Clin Nutr 2002;56:S20-3.
- Bogden JD, Oleske JM, Lavenhar MA, et al. Effects of one year of supplementation with zinc and other micronutrients on cellular immunity in the elderly. J Am Coll Nutr 1990;9:214-25.
- Hawley HP, Gordon GB. The effects of long chain free fatty acids on human neutrophil function and structure. Lab Invest 1976;34:216-22.
- Barone J, Hebert JR, Reddy MM. Dietary fat and natural-killer-cell activity. Am J Clin Nutr 1989;50:861-67.
- Nordenstrom J, Jarstrand C, Wiernik A. Decreased chemotactic and random migration of leukocytes during intralipid infusion. Am J Clin Nutr 1979;32:2416-22.
Hunger Level Scale – Is It Hunger or Habit?
It is important that you learn to distinguish between physical hunger and the psychological inclination to eat. Physical hunger is generally accompanied by symptoms such as abdominal pain or discomfort, dizziness, light headedness, headaches or a feeling of emptiness in your stomach. Your body needs nutrition every 3-4 hours, hence some of these symptoms should occur 3-4 hours after your last meal. Physical hunger is a useful and appropriate eating cue.
Psychological inclination to eat is when you are influenced to eat or drink in the absence of physical hunger. It can stem from cues such as social situations, your surrounding environment or from within you. An example of psychological inclination to eat is craving chocolate because you were given a box and you know that it is in the pantry. Your body does not actually need the specific nutrients in chocolate – it cannot tell you what type of nutrition it needs; it can only exhibit general physical symptoms when it needs nutrients. This craving is purely psychological.
It is important that you learn to distinguish between physical hunger and the psychological inclination to eat. The following scale can help you determine your level of physiological hunger, start and stop eating at an appropriate time and differentiate between physiological hunger and psychological inclination to eat:
Using the Scale
The best way to use the scale is to follow three steps:
Psychological inclination to eat is when you are influenced to eat or drink in the absence of physical hunger. It can stem from cues such as social situations, your surrounding environment or from within you. An example of psychological inclination to eat is craving chocolate because you were given a box and you know that it is in the pantry. Your body does not actually need the specific nutrients in chocolate – it cannot tell you what type of nutrition it needs; it can only exhibit general physical symptoms when it needs nutrients. This craving is purely psychological.
It is important that you learn to distinguish between physical hunger and the psychological inclination to eat. The following scale can help you determine your level of physiological hunger, start and stop eating at an appropriate time and differentiate between physiological hunger and psychological inclination to eat:
Using the Scale
The best way to use the scale is to follow three steps:
- Before eating, rate your level of hunger using the scale
- Five minutes after you have started eating, rate your level of hunger again
- Rate your hunger when you have finished eating.
Foods that Boost Immunity
With winter now upon us, it’s important to be prepared for the onslaught of colds and coughs that can go around. And what better way to be prepared than to strengthen the body’s natural defence system. Improving your immunity is as easy as eating a wide range of nutritious foods, however, as outlined below some nutrients in particular will give your defences that extra boost!
While the temptation may be to use supplements rather than make good food choices, research has shown that supplements are not necessarily as safe or effective as food-derived nutrients.
Beta-Carotene
Is an important antioxidant and will increase immune function. The best sources are carrots, sweet potato and green, leafy vegetables. So start including some in your diet now, before the winter bugs attack! Research studies have shown that the amount of beta-carotene in two large carrots consumed daily has a measurable immune boosting effect.
Vitamin C
Vegetables and fruits are the preferred sources, with broccoli, strawberries, oranges, and orange juice containing high amounts. There appear to be no adverse effects from these higher doses of vitamin C, so eat up on these nutritious immunity boosters!
Vitamin E
Researchers have found that individuals eating vitamin E-rich foods (avocado, asparagus, olive, sunflower, safflower oils and apples) tend to have improved immunity. However, increasing vitamin E intake to high levels through supplements can impair immune function. So stick with food sources.
Zinc
The mineral zinc has “cold-fighting abilities” and the best sources include wheat germ, tahini, chickpeas and most breakfast cereals.
Foods that interfere with Immunity
Just as the right foods and nutrients can boost your immune function, other nutrients may have a negative affect when if comes to immunity. Fatty foods, in particular, impair your immune cells’ ability to work with research showing that animal fats in particular can have an immunity lowering affect. So it’s best to avoid the deep fried take out food and cut all visible fat off meat.
So remember to eat well and you’ll stay well this winter season. And remember to consult an Accredited Practicing Dietitian before attempting any dietary or lifestyle change. Their expert advice will help ensure you’re on the right track to good health over winter.
References
While the temptation may be to use supplements rather than make good food choices, research has shown that supplements are not necessarily as safe or effective as food-derived nutrients.
Beta-Carotene
Is an important antioxidant and will increase immune function. The best sources are carrots, sweet potato and green, leafy vegetables. So start including some in your diet now, before the winter bugs attack! Research studies have shown that the amount of beta-carotene in two large carrots consumed daily has a measurable immune boosting effect.
Vitamin C
Vegetables and fruits are the preferred sources, with broccoli, strawberries, oranges, and orange juice containing high amounts. There appear to be no adverse effects from these higher doses of vitamin C, so eat up on these nutritious immunity boosters!
Vitamin E
Researchers have found that individuals eating vitamin E-rich foods (avocado, asparagus, olive, sunflower, safflower oils and apples) tend to have improved immunity. However, increasing vitamin E intake to high levels through supplements can impair immune function. So stick with food sources.
Zinc
The mineral zinc has “cold-fighting abilities” and the best sources include wheat germ, tahini, chickpeas and most breakfast cereals.
Foods that interfere with Immunity
Just as the right foods and nutrients can boost your immune function, other nutrients may have a negative affect when if comes to immunity. Fatty foods, in particular, impair your immune cells’ ability to work with research showing that animal fats in particular can have an immunity lowering affect. So it’s best to avoid the deep fried take out food and cut all visible fat off meat.
So remember to eat well and you’ll stay well this winter season. And remember to consult an Accredited Practicing Dietitian before attempting any dietary or lifestyle change. Their expert advice will help ensure you’re on the right track to good health over winter.
References
Exercise Your Way Through Winter
As we start to feel that cool crisp change in the air and with the morning and evening drawing closer together, motivation levels and regular exercise compliance can start to dwindle. Keeping enthusiasm, motivation and exercise levels high for the next few months can be easy with plenty of options to stay out of the cold and be safe with less sunlight and shorter days. There are many benefits of regular exercise, in addition to weight loss and management; it will help keep you fighting fit and healthy with a stronger immune system, therefore limiting the amount of coughs and colds that you may pick up during this time of the year. Below are four strategies to help maintain your levels of exercise over the next few months.
DVD, Wifit and I-Phone applications
With the developments in technology, there are no more excuses!! These devices are a great alternative in the cooler months as they can increase your heart-rate and can provide an overall body workout while in the comfort of your own home. On your I-Phone there are options ranging from yoga and running to resistance training and many more depending on your interests. So start searching on that I-Phone today!!
Walk in pairs
If you love your morning or evening walks but feel it is becoming harder to maintain due to the shorter days, why not walk with a friend, partner or family member to feel more secure and help with that commitment to exercise regularly? By having a partner, you have made a commitment to each other to stay motivated. This is also a great time to join a group/activity that you can do inside. Whether it be signing up to dance classes, joining up to a gym for three months or finding a community group that you can join, will help maintain your spirit throughout these colder months.
Make the most of exercise on the weekends
As weekdays become harder to exercise around work hours and less sunlight, make the most of your time on the weekends. Exercising on the weekends allows you to do this as a family and with friends, i.e. go for walk/ride all together, go to the park and play a game such as soccer. Also due to not being committed to racing off to work, you can walk, run or cycle later in the morning. In the winter months there are a lot of community and organized fun runs/walks on weekends that you can participate in which helps you stay fit and motivated.
Manage your time
With light restrictions, instead of making the annual excuse, you might just need a little readjusting in your exercise routine. Walking or riding to and from work is a great way to manage your time and exercise. This is a great alternative as it is not as hot and it can be done before you start your working day. If your work is too far to walk/ride, an alternative is to park 20 minutes away, meaning you have scheduled a 40 minute return trip into your daily routine. Make use of your lunch break. Rather than using the hour to sit at the computer, make use of this time by packing your exercise gear and take 20 minutes to go for a walk. Incidental exercise can also be a great way to get your steps up! Instead of couriering documents to another office or going to the closest coffee shop, go for a walk and get steps up.
Incorporating exercise into your daily routine is always possible. Just because the days are getting colder and shorter, does not mean there are no options for exercise. With all the technology available and the use of improvisation along with good use of your time, it is easy to get exercise in all year round.
DVD, Wifit and I-Phone applications
With the developments in technology, there are no more excuses!! These devices are a great alternative in the cooler months as they can increase your heart-rate and can provide an overall body workout while in the comfort of your own home. On your I-Phone there are options ranging from yoga and running to resistance training and many more depending on your interests. So start searching on that I-Phone today!!
Walk in pairs
If you love your morning or evening walks but feel it is becoming harder to maintain due to the shorter days, why not walk with a friend, partner or family member to feel more secure and help with that commitment to exercise regularly? By having a partner, you have made a commitment to each other to stay motivated. This is also a great time to join a group/activity that you can do inside. Whether it be signing up to dance classes, joining up to a gym for three months or finding a community group that you can join, will help maintain your spirit throughout these colder months.
Make the most of exercise on the weekends
As weekdays become harder to exercise around work hours and less sunlight, make the most of your time on the weekends. Exercising on the weekends allows you to do this as a family and with friends, i.e. go for walk/ride all together, go to the park and play a game such as soccer. Also due to not being committed to racing off to work, you can walk, run or cycle later in the morning. In the winter months there are a lot of community and organized fun runs/walks on weekends that you can participate in which helps you stay fit and motivated.
Manage your time
With light restrictions, instead of making the annual excuse, you might just need a little readjusting in your exercise routine. Walking or riding to and from work is a great way to manage your time and exercise. This is a great alternative as it is not as hot and it can be done before you start your working day. If your work is too far to walk/ride, an alternative is to park 20 minutes away, meaning you have scheduled a 40 minute return trip into your daily routine. Make use of your lunch break. Rather than using the hour to sit at the computer, make use of this time by packing your exercise gear and take 20 minutes to go for a walk. Incidental exercise can also be a great way to get your steps up! Instead of couriering documents to another office or going to the closest coffee shop, go for a walk and get steps up.
Incorporating exercise into your daily routine is always possible. Just because the days are getting colder and shorter, does not mean there are no options for exercise. With all the technology available and the use of improvisation along with good use of your time, it is easy to get exercise in all year round.
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