Eat to live! Don't Live to Eat

Potassium Benefits & Daily Requirements

Potassium is a mineral that is important in the body to support cells, tissues and organs; it’s also an important electrolyte that helps conduct electricity in the body. Potassium is necessary for the heart to function. It also is key to smooth muscle contraction, skeletal and normal digestive and muscular function.

Potassium balance in the body depends on the amount of sodium and magnesium in the blood. Too little potassium results in nausea, vomiting, bloating, constipation, feeling weak or tired, muscle cramping, acne and other skin issues, kidney stones, vibration in the ears, thirst, depression, confusion, tingling and numbness in arms, legs, feet and abnormal heart rhythm. Heart medications and diuretics can cause low potassium levels. Too much salts in the diet due to the average American diet can cause low potassium levels.

The benefits of having a healthy potassium balance include having a healthy metabolism, lowers high blood pressure, supports heart health, proper digestion, healthy kidneys, bone health and the nervous system. It also prevents muscle spasm and pain.

The recommended amount of potassium per day ranges from 400 mg-5100 mg per day based on age, gender and while pregnant. A general goal to strive for is 4500 mg per day. You can get all the potassium you need from the foods you eat based on a diet high in vegetables and fruit. Just 3 servings per day every day will help you keep your potassium level in balance. Foods that are high in potassium include avocados, carrots, bananas, bran, peanut butter, peas and beans, tomatoes, wheat germ, baked and sweet potatoes, spinach, kale, broccoli and other greens, mushrooms, summer squash, winter squash, Brussels sprouts, lentils, pistachios, yogurt, celery, cantaloupe, chicken, salmon, cod and flounder. Keep in mind that cooking foods, especially boiling, can reduce the amount of potassium remaining them.

By making sure you get enough potassium, calcium, magnesium, and natural sodium every single day, you can feel assured you’re helping your body function at its best. Getting your vitamins, minerals and electrolytes through food is far more absorbable than supplements but if you aren’t eating quite right yet, supplements can still help a little.

If you want more information on the best supplements, email me here.

Life

Let Go, Slow Down, Reach Out

Plan for tomorrow but don’t lose today. Learn from yesterday but don’t lose today. We are so often caught up in our schedules that we forget to breathe in and be in today. If your days are full of have to be there or have to do this and you feel frazzled by things that happened or even didn’t happen yesterday, you miss what is happening right now.

Past experiences can hurt us but they also teach us. If you’re continuously on a slow simmer about what did happen or what might happen, you don’t see what is happening. If someone caused you harm in the past, it doesn’t affect them if you’re holding on to anger, fear, hurt and self-doubt; it only affects you, today – don’t miss out on your life.

At the same token, don’t be so busy planning or dreaming about tomorrow that you miss what is today because one day you’ll look back and find that so many years have passed in a whoosh. I talk to so many folks who don’t take a moment to just breathe and be in today. I realize that it is the norm for this day and age of hurry up. For many, myself included, we expect immediate gratification and if we don’t get it, we feel irritated, depressed, hurt or angry.

Make it a point, a plan, to step back each day and decompress. Take time to be in the moment and feel what the day has brought you. Take a moment to reach out to a friend or relative that you haven’t talked to instead of waiting for them to call you – you might make their day. Take time to appreciate what is instead of filling the moment with what was or what might be. Be here now, for yourself, for a friend, for a relative.

Breathe in the very moment. Exhale the anxiety and stress.

If you would like to have your very own personal coach to guide you away from habits you wish to swap for new and good habits, reach out to me and let’s get started!

Initiate Wellness
Life

Pocketful of Wishes

white oxeye daisy in person s pocketWhen was the last time you tried something new? I’m not talking about a new food or new movie or even a new diet or exercise routine. When was the last time you did something that you have always wanted to do? What is something you’d love to try but you just keep putting it off for when the time is right? Yeah, me neither.

While you go through the motions of doing what needs to be done, doing what’s expected of you and meeting everyone else’s needs, your needs and desires are pushed further and further into the pockets of time. The thing is, the time is now; now is what you have.

Think of something you have wanted to do that isn’t related to a particular diet or way of eating nor be it related to exercising ‘xyz’ days a week. Remember that one or two things you thought about so long ago, or maybe not so long ago, that you have been saying when I’m done what I have to do daily right now, I want to try this other thing out? Write it down! Make it your goal. Decide on a date and time you want to have it done by and focus your effort and daily doings on reaching that destination one day at a time. Maybe it will take a week, a month, a year or several years to be in a place that you have completely reached that dream thing; that’s perfectly okay, as long as you’re working toward something for yourself.

Life is never guaranteed from day-to-day and it never waits until you’re ready so be ready now. Be the person who can say, “I did it, I wanted to do this for so long and I did”.

I agree that it’s not easy for many of us to think of ourselves but it is an important part of growth, self-nurturing and stress relief. As I often say, self-care is not selfish. When you meet your personal goals, you can help others with a much more grateful heart and mind and a freer sense of being there for others.

Start today, think about your next big goal, write it down, find a photo of it and always keep it in the front of your mind – at the top of your pocketful of wishes.

 

Healthy Inside/Healthy Outside

Organic: What is it? How do we know if it’s organic? Why choose organic?

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Organic means that a food/crop has been grown without the use of synthetic pesticides, chemical fertilizers (think ChemLawn). Organic has not been processed using industrial solvents, chemical ripening, and without additives. Organic has not been genetically modified (GMO) and in organic meat no growth hormones or antibiotics have been used.

(GMO: a laboratory process that forces genes of unrelated species to into each other causing unintended changes which create possible differences in the food’s nutritional values, toxic and allergic effects, lower crop yields and unforeseen harm to the environment. GMO’s are pesticide/herbicide tolerant causing an increase in the amount of these used, leads to poisoning & killing birds and insects that help pollinate natural foods, have toxins, cause illness)

Why Choose Organic?

Chemicals enter the body through eating conventionally grown foods and these chemicals have been known to cause loss of brain function/development, cancers, respiratory issues and disease, thyroid disease and dysfunction, autoimmune disease, and behavioral disorders, but not limited to this list. If you’ve been feeling sluggish, slow, tired, lethargic, low-energy and such, your body could be overloaded with these chemical toxins’ one way to clean them out is to do a cleanse and to switch to an organic diet. Not all organic is necessarily healthy for you such as junk foods, salad dressings, cookies, crackers, candy etc. since it’s still “junk” food. So choose wisely.

How can you tell if something is organic?

Most organic foods are labeled “Organic”, but if they’re not you can find out by a few ways; at a farm stand or farmer’s market you can ask, if they don’t give a straight answer there’s a good chance it’s not organic. To find organic in a supermarket look for the number labels on produce and sometimes meat: if it begins with a “4” followed by 3 other numbers it has been conventionally grown with chemical pesticides and herbicides, if it begins with an “8” followed by 4 extra numbers, it has been genetically modified and grown with pesticide and herbicides, and if it begins with the number “9” followed by 4 numbers, it is organic.

Even organic crops can get contamination through pollution, overspray, and other environmental factors. It’s always good to know where your food comes from and you should always wash it at home before ingesting it, even if it says it has been triple washed at the farm/factory.

Washing your produce whether organic or not is important. You can wash easily by soaking the produce in a bowl of cold water with white vinegar; 1 cup vinegar to 1 gallon of water, soak for 20 minutes, rinse and dry well.

Choose to be pure inside and out. You truly are what you eat and you are what ‘they’ eat in terms of meat. Increase your vegetable, fruit and berry intake and limit [or omit] your animal foods for overall good health.

Life

Getting to the Good Part

goodstuffSometimes I find myself wishing the week(s) away just to get to the good part of my life. By doing this, I’m in fact wishing my life away; and if I do that, there will be no so-called good part.

Every week brings some sort of discomfort for every one of us. We think about an appointment, or a meeting, a conference, inventory or evaluation at work, a family thing, a delivery, a chore of some kind, whatever your thing to do is; the list is endless and we look forward to it being over and done with.

When we wish for the dreaded parts to be over and wait for the good stuff, we are robbing ourselves of time, joy and being in the moment from our lives. What if the good part is now? What if we are missing out on the good stuff because our focus is on the dreaded chores of life itself?

It’s up to us individually to determine what needs our energy and attention. It’s up to us to set guidelines and boundaries for ourselves and how others treat us. It’s up to me, and you, to make the good stuff happen now. Life is unpredictable and for too many, life is short.

Take time to reflect on how you use your time. Take time to notice how you treat each day, each week and each difficult circumstance and try to turn it into a good experience, a positive life lesson.

Don’t wish time away to get to the good stuff; good stuff on earth is not promised and the good stuff could be happening right now; it’s all in how you view it.

Be positive, be happy and be free from dread.

Eat to live! Don't Live to Eat

Corn Syrup & High Fructose Corn Syrup; What’s the Difference?

cornsyruppostSomeone recently presented me with this question and as a food and lifestyle coach, it’s my job to find answers to everyday questions and share the information with you so you can make healthy choices in your journey.

Corn syrup is made by extracting from the corn starch from yellow corn plant and made into glucose by breaking it down with enzymes (amylase).

High Fructose Corn Syrup is also made by extracting the corn starch from the plant but it is put through more processes adding three additional enzymes separately to turn it from glucose to fructose then additional glucose is added to turn it into high fructose which changes the molecular arrangement. HFCS also contains mercury in toxic levels due to the chlor-alkali products used in the processing. This process makes more sugar for less money; at the expense of our health. HFCS and corn syrup alike has NO nutritional value, it requires more energy by your body to be absorbed and it depletes your ‘energy fuel’ source in your gut that keeps your intestinal lining healthy and intact. This depletion causes holes in the lining and leaks gut bacteria which causes full body inflammation and a wide array of diseases like diabetes, cancer, heart disease, Alzheimer’s & obesity.

What about corn sugar? Farmers are trying to have the words “corn sugar” registered for use in place of high fructose corn syrup so beware of so-called healthier options for HFCS, corn syrup and sugar. All sugar is harmful when used in higher amounts than necessary. Natural sugars such as those in fruit and vegetables are healthy sugars for fuel when eaten in its natural form and in moderation.

Eat to live! Don't Live to Eat

Great Blood Work Results Can Be a Side Effect of Eating Properly

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Maybe you want to change your diet to lose weight, maybe that’s your only goal, or maybe you want to lower blood sugar, cholesterol or blood pressure. Whatever your goal is, it will happen when you are diligent in adopting new good habits.

One of the first things that I have experienced happening with my clients is their improved blood work results. That shows that your body IS changing even if you can’t see it. If you stay committed you will see further results. Keep in mind that your body heals from the inside out just as it gets “out of order” from the inside out; for example, you’re fit and trim, you begin eating processed foods, junk foods, fatty, deep fried and sugary foods – at first you feel fine, but soon you begin feeling sluggish, eventually you step on a scale and see you have gained weight etc. This happened from the inside, out; it doesn’t show up right away because it’s inside wreaking havoc first.

What does it mean to eat right? First, it doesn’t mean that you must deprive yourself or count calories. When you truly eat right, calories shouldn’t matter because eating properly is not that hard to do. Eating right means not over-indulging at any meal, eating slower, and eating whole foods instead of those that come from a box, jar or can, unless you or someone you know has canned them personally of course, and limiting or replacing sugary snacks and drinks with healthy low-sugar options. It’s that simple.

Whole foods are foods that are as they came from the ground, tree, animal or sea. These foods have not been broken down and mixed with chemicals and preservatives; nor are they pre-cooked as are many processed, boxed, canned or frozen foods. Most low-fat options such as dressings, crackers/cookies/pastry, and most other foods with the exception of dairy are strongly discouraged by the holistic standards because they are worse for you than their full-fat partner due to the added sugar in most low-fat options; plus when we choose low-fat we often tend to think it’s okay to use more since it has less fat – this leaves you with even more sugar! Read labels.

Do your body a favor, surprise your doctor and omit the need for medications to keep your body in healthy balance. Eat properly, get regular exercise whether intense if that’s your thing or a more relaxed form of exercise if you prefer.

The bottom line is calories in always must be lower than calories burned if you want to lose weight, proper foods are the key to great blood work results and portion control helps all the above. Make gradual changes until these changes become habits that you no longer must think about; let it come naturally. Not sure how to begin? Contact me and I will help you ease into a healthy, happy lifestyle.

To your good health!