Menu Monday

Mmmmm.... mmmmm.... G-O-O-D!!!!!

A popular commercial features the tag line question, “What’s in your wallet?”  Well, this week let’s ask yourself the question, “What on your menu?”

Like every other wild woman I know, I struggle with the juggle… career, education, family, exercise, social life, church, cooking/eating healthfully, etc.  Some days it all falls apart.  But I find that when I plan ahead, like making a menu to prepare my meals (and tracking carbs, fats, proteins, calories, water, etc.), pack my lunch the night before, I do eat better and I feel better, both physically and emotionally because I feel more organized.  Yes, it takes a little more time on the front end, but the rewards are well worth the effort.  

Plus, I save money because I buy what I need at the market (because I'm known to grab a little of everything), and I don’t find myself eating out – a huge savings.  If you spend $5 a day for lunch 5 days a week for four weeks a month, that’s $100 a month, or $1,200 a year!!!  Imagine what you could do with an additional $100 in your pocket at the end of the month!

Additionally, I am trying to crack down on my mindless/unintentional/emotional eating, which has begun to rear its ugly head in the last several months.  It’s amazing how easily it creeps up on you, and behind you if you get my meaning!  I was at a First Place 4health meeting this weekend, and a phrase I heard which I love is that we suffer from “food amnesia”!!!!  Don’t you love that?  And ain’t it the truth!!  So by planning my meals I have the wonderful side benefit of easier tracking of what I’m eating , I am accountable to me, and that means I am more aware of every bite that I eat. 

Today I’d like to encourage you to plan your meals for the rest of the week.  And to start you off, here is a picture and corresponding recipe/nutritional info on what I had for lunch today.  It was honestly delish, and very filling and satisfying.  So exercise your planning/shopping/prepping muscles and make yourself and those you love some uber-delish meals… and with the time saved scrambling treat yourself to a soak in a bubble bath!!! 

Blessings,

Linda

Linda’s Leftover Roasted Chicken Salad

(serves 1)

2 cups Arugula (you could also use spinach or any dark leaf greens)

1 small tomato

¼ cup sliced radishes

2 oz chicken (meat only, no skin) - I used leftovers from a rotisserie

½ canned pineapple (drain off syrup and rinse)

Salad dressing – 2 tablespoons fig and pear balsamic vinegar with 1 tablespoon flaxseed oil

Calories:  294

Fats:  15.1

Fiber:  2.9

Carbs: 31.8

Sodium: 386.3

Protein: 15.4

Wild Woman Wednesday

Wild women tackle delicate subjects.

So today we’re going to talk about fiber and elimination.  Not the most glam of subjects, and I will refrain from the plethora of jokes that could go along with it.  As I tell my clients, “It’s okay, I’m a health professional.  We can discuss this topic… don’t be embarrassed or afraid.”  Imagine how difficult it was to select an appropriate photo image for today’s topic!!!!  The joys of blogging…

Several of my friends suffer from diverticulitis, IBS (irritable bowel syndrome), colitis, crone’s disease and celiac disease.  All these diseases affect your tummy and bowels.  We all have the occasional bout of constipation and/or diarrhea.  These days it seems like every fifth commercial deal with some type of intestinal ailment (and seemingly every third deals with erectile dysfunction… unless you’re watching sports – then it’s every other!  But I digress…). 

I am not a doctor, and what is listed here is simply for informational purposes only!!!!  But the main thing is… you need to be eliminating/voiding your bowels regularly.  There are many reasons why you may be constipated, including inadequate fluid intake/dehydration or amounts of fiber in your diet.  And while it usually isn’t serious, it can be very uncomfortable, and lead to problems if it is a prolonged problem.

Today I simply want to address two ways to have regular bowel movements – drink lots of water, and eat a healthy amount of fiber in your diet.  Again, I am not a doctor, and ALWAYS ALWAYS CHECK WITH YOUR PHYSICIAN BEFORE CHANGING ANY DIETS OR STARTING ANY EXERCISE PROGRAMS!  But if you are finding that you aren’t voiding regularly, perhaps it could be something as simple as hydration and a higher fiber intake.  Below I have listed several website links that offer listings of high fiber foods, and additional information on today’s topic.  I highly recommend you read these articles just for your general information on health.  Wild women stay aware of health topics and their bodies!  The first link is to a Huffington Post article listing 16 great high-fiber foods, including some that might not immediate come to mind such as legumes, artichokes, avocados and chia seeds (of course, those suffering from diverticulitis have to stay far away from berries and seeds). 

Again, while it’s not something we talk about regularly (hi, how are you, how’s your bowels???), regular elimination is crucial to optimal health.  So exercise your right to be informed – it’s your duty… doody…whatever!  (Okay, I couldn’t resist.)

Blessings,

Coach Linda

http://www.huffingtonpost.com/2013/09/25/high-fiber-foods_n_3983188.html

http://www.mayoclinic.com/health/high-fiber-foods/NU00582

http://www.mayoclinic.com/health/constipation/DS00063/DSECTION=symptoms

http://healthyliving.msn.com/health-wellness/what-your-bowel-movements-are-telling-you-about-your-health-1

http://www.rush.edu/rumc/page-1298329840816.html

Tasty Tuesday

There was a great article recently on livestrong.com discussing foods that can boost your immune system.  Even though we’re coming into spring, I find that tons of people around me are still wheezing, sneezing and fighting colds and germs.  The timing of learning how to select/consume foods that will increase your ability to resist the nasties that are in the air, on the handles, etc. is perfect!  Read the article below or go to the slide show at:

http://www.livestrong.com/slideshow/561895-8-foods-that-boost-your-immune-system/

And for the tasty treat segment of this post, I would like to recommend that you make a healthy immune shake for yourself by combining in your blender 1 cup of ice cubes, 1 scoop of your favorite protein shake, 1 tablespoon of organic locally-grown honey, one container of fat-free yogurt, and toss in some fresh strawberries and cantaloupe chunks!  Drink it right after your workout or as your breakfast shake.  You could also add in ½ cup of freshly squeezed orange juice, but be sure to keep your sugar and calorie intake in check. 

Be healthy and blessed,

Coach Linda

Yogurt

Fruit-on-the-bottom, plain, or stirred, yogurt is a great source of good bacteria called probiotics. These healthy bacteria have been all the rage and we’ve all gotten the memo of its importance when it comes to digestion. But, what does it have to do with not catching a bug? About 70% of our body’s immune system response is found in our GI tract and because our gut is on the front lines when it comes to contact with external bacteria, it’s important to keep our gut healthy to keep us healthy overall.

Garlic

Folklore tells us garlic keeps vampires away but what about scaring off the common cold? One small clinical trial found that in a study of 146 subjects, individuals who received a garlic supplement daily for 12 weeks reported fewer days of illness. Although the results of the study were subjective, it may not hurt to add an extra bulb or two to tonight’s dinner dish.

Carrots

As you can imagine, our skin is one of the most important lines of defense, protecting our insides from the outside world. It’s crucial to keep our skin healthy and vitamin A (found in carrots) plays an important role in this. Aside from supporting the physical barrier, vitamin A acts as an immune enhancer internally as well and a deficiency of this vitamin can weaken our immune system, increasing risk of infection. So how much do we need? For adults, a range of 700 – 900 micrograms is recommended. Other sources of vitamin A include: kale, broccoli, squash, cantaloupe, apricots, fish and sweet potatoes.

Black Tea

Hot tea is a common cold time staple because it’s soothing on the throat, but there may be more benefit to this than originally thought. Black tea contains a small amino acid called L-theanine, which may help to support the immune system. A small study from Brigham and Women's Hospital in Boston found an increase in interferon, which helps to fight infection in subjects who drank five cups of black tea each day. Another benefit? Hydration is crucial when you’re feeling down so tea, juice, and water are all great fluid options.

Cashews

Cashews are so much more than just a delicious snack; they’re also a good source of zinc and when zinc levels are down, your immune system is down. Your body needs zinc to develop and activate T-lymphocytes, which help the immune system respond to infection and act as a first line of defense in attacking infected cells. Other good sources of zinc include: beef, chicken, fortified cereals, crab, and beans.

Apples

There may be some truth to the old adage, an apple a day keeps the doctor away. Apples contain quercetin, a compound found in plant foods, which has been shown to help reduce illness rates in athletes who are undergoing heavy training. Other quercetin-containing foods include: onions, red wine, tea, grapes, strawberries, and kale

Strawberries

Although fresh strawberries are typically a spring or summertime food, frozen strawberries can be enjoyed in colder climates during the cold and flu season as well. We often think of oranges but strawberries are equally a good source of vitamin C, which plays an important role in supporting the immune system, to help the body fight infection. Cantaloupe, grapefruit, kiwi, tomatoes, green and red peppers also contain vitamin C.

Iron

Similar to zinc, an iron deficiency can lead to low immune function which increases the risk of infection and getting sick. On the same note, too much iron can actually hinder the immune system, so overdoing what do you any favors either. So how much do you need? The Recommended Daily Allowance for adult men is 8mg and women, 18mg. For women over the age of 50 years, intake should be reduced to 8mg. Other sources of iron include: red meat, turkey, tofu, fortified cereals and lentils.

Wild Woman Wednesday

Welcome to the first Wild Woman Wednesday of 2012 – yeeeehaaaaawww! Giddyup, buttercup. What are you doing to exercise the wild woman in you this year? Have you worked on goals? Planning something wonderful? If not, why not? Start it now, girlfriend, begin today!

Wild women are learning to be wise about exercising their choices in life, and today I’m going to ask you to make one of your goals eating more healthfully. A recent study from the University of Minnesota found that people consume 500 extra calories on days when they eat fast food. 500 calories!!! If you eat fast food twice a week, that’s 1,000 a week, or an additional 52,000 calories (yes, 52 THOUSAND calories) a year – which adds up to a whopping 15 pounds by the end of the year. OUCH! Try getting comfortably in and out of your car with that extra junk in the trunk – not a pretty picture, is it? To say nothing of what it does to your heart, arteries, etc.

One way to avoid fast food pit stops is to plan ahead. Yes, it does take some extra time at home but it is so worth it. As you begin cooking more “cleanly”, make enough to bring to lunch the next day, or cook ahead. For example, on Sundays I try to set aside time to cook and “set up” my lunches/snacks for the next few days. I’ll make organic grilled chicken breasts, which I can also take with me for lunches, or cut up into salads, or sty fry for later in the week. Bag up salads in individual portions (hold the dressing in a small snack-size zippered baggie on the side). Boil up some eggs and eat some hard-boiled egg whites in the morning as a side to your oatmeal to add some protein. Doing this will also help you control your portions.

When you shop/put away groceries, take some extra time to wash/cut up veggies and put them in tote-able portions to grab and go. Keep apples and pears in easy access to grab as you run out the door. Keep bottles of water in the car, or even keep a small insulated lunch bag or cooler in there as well, and toss some healthy foods/snacks in as you begin your day or trip or chores around town.

Wouldn’t you rather have that kind of “junk” in your trunk?

Blessings,
Linda