Podcasts Worth a Listen

I love learning! Sometimes I feel like I need several lifetimes just to learn all I can about the different topics that interest me. I also hate sitting. I think it comes from the fact that I am 5' 3" (as of my last physical) and they do not make furniture for short people!

Therefore, I love listening to audio books (go Audible) and to podcasts. I have listened to good podcasts and to terrible podcasts, so for this post I thought I would share some of my favorites and maybe save you from endless searching. 

Podcasts

• PlantStrong - weekly podcast hosted by Rip Esselstyn where Rip interviews physicians and regular folks who have are changing lives one plate at a time.
  
  
• TheProof - weekly podcast from physiotherapist and nutritionist Simon Hill. He takes deep dives into the hype and truth about nutrition today.
  
  
• The Exam Room - podcast from the Physicians Committee for Responsible Medicine. There are multiple episodes per week and they are also on FB and YouTube.
  
  
• Feel Better, Live More - podcast with deep dives on topics that will do exactly what it says - help you feel better and live more.
  
  Heart Doc VIP - podcast from triple board certified cardiologist Dr. Joel Kahn. It is always cutting edge and fun.
  
  
• Plant Based Wellness Podcast - Dr. Jami Dulaney is a cardiologist and endurance athlete in FL. She is non nonsense and inspiring.
  
  
• Mastering Diabetes - for those with any form of diabetes, this is the podcast for you! Type II is reversible - find out how from this podcast.
  
  
• Beat Your Genes - this is an evolutionary psychology podcast which has great insights and thought provoking scenarios.
  
  
• Bible in a Year - Fr. Mike Schmitz takes you through the entire Bible in one year with commentary on each day's readings.
  
  
• Jen Fulwiler - former atheist turned Catholic, Jen is a hilarious stand up comedian who has a fun take on life.

I am always on the lookout for new and engaging podcasts so look for an update in the future, and please let me know your favorites! 

Thought I would add a few of my favorite audible books as a bonus...here ya go.

• Mind Your Body
  
  
• The Stress Paradox
  
  
• Living in Wonder
  
  
• The Mindful Body
  
  
• Make Change That Lasts
  
  
• How Not to Die
  
  
• How Not to Age
  
  
• Food for Life
  
  
• Next Level
  
  
• Eat for Life

Have a favorite I need to read, let me know.

No Bake Energy Bites

Energy Bites

Going hiking, need a great snack or an easy dessert? Not someone who needs to worry about caloric density (aka growing children and athletes)? Well, then these energy bites are for you! They are quick and easy to make and absolutely delicious! Actually, they are for everyone to enjoy but some of us will need to indulge in moderation.

Ingredients

• 1/4 cup dried cranberries (unsweetened) or dried cherries (unsweetened)
• 2 TBSP Raw Pistachios
• 3 TBPS Almond Meal
• 1 TBSP Ground Flaxseed
• 1/3 cup Old Fashioned Oats
• 1-2 TBPS Date Syrup
• Dash of Almond Milk if needed for consistency

Preparation

• In a food processor, add the cranberries and pulse for about 10-15 seconds
• Add the pistachios and pulse for 10-15 seconds 
• Add the Oats and pulse for 10-15 seconds
• Add the Almond Meal and Ground Flaxseed and pulse for 5-10 seconds
• Add 1 Date Syrup and pulse until a dough is formed (add up to 1 more tablespoon if needed to make the proper consistency.
• Take out chunks with you hands and roll into balls of the desired size (smaller for treats and larger for more calories)
• Store in the refrigerator until ready to consume or pack up for that hike

The only problem with these is that they taste so good, you may want to eat them all. If you make 15 bites, the calories are 35 per bite so you can determine the calories per bite based on how many bites you make from a batch (yes, size does matter).

Give this recipe a try and let me know what you think or if you would like to schedule an individual nutrition or cooking class to help you jump start your healthy lifestyle!

Quick and Easy Oatmeal Cookies

Need a healthy, quick and easy oatmeal cookie recipe? The following is my favorite. It is an original creation and has been approved by Emanuel and Ezekiel, the two little boys in my neighborhood who call themselves my official taste testers.

Ingredients

• 2 ripe bananas
• 1 teaspoon Vanilla 
• 1/4 cup Unsweetened Chocolate Almond Milk
• 1 cups Old Fashioned Oats
• 1/4 cup dark chocolate chips

Directions

• Preheat the oven to 350
• Blend the wet ingredients in a blender or Vitamix
• Add the oats and chips - if too wet, more oats can be added - if too dry, add a bit more Almond Milk
• Drop spoonfuls to desired size onto a nonstick baking sheet (use a Silpat or Parchment Paper)
• Bake for 20 -30 minutes depending on your oven and degree of doneness desired

Allow to cool and store in the refrigerator.  Reheat in the microwave for a fresh baked taste.

Try out this quick and easy recipe and let me know what you think!

Caloric Density - Key to Effortless Weightloss and Optimum Health

Really? Could losing weight be easy? You mean I do not have to count calories or workout for hours on end? What gives? The answer is caloric density. What, you say, is caloric density? It is the number of calories in one pound of any given food.

Turns out, man evolved eating a diet that averaged under 600 calories per pound. The average person eats 3lbs - 4lbs of food per day. Combine the average caloric density of just under 600 calories per pound with 3lbs - 4lbs of food per day and you get the exact number of calories needed to maintain a healthy weight. We are designed to be a healthy weight. All we have to do is get out of the way and let nature take its course.

Looking at the caloric density chart above, you can see that if you eat to the left of the red line, you are in the caloric density zone needed to obtain and maintain a healthy weight naturally.

The really cool thing is that the foods to the left of the red line are full of antioxidants and phytonutrients; the things we need to maintain a healthy immune system and prevent disease. What's more, they taste awesome!

The red foods to the right of red line include processed foods that are full of sugar, salt, and unhealthy fats. They are also devoid of nutrients. Yes, they have calories, but they are empty calories meaning that they do not provide the things we need to stay healthy.  We all know, regardless of the diet we may currently follow, that avoiding processed foods is a key to health and longevity as well as maintaining a healthy weight.

The purple foods to the right of the red line are healthy foods but very calorie dense so they should be eaten in moderation. Think about how avocados and nuts are packaged in nature - in coverings that are pretty tough to "crack." Think also about how they are not available all year round. Nuts fall from the trees in the fall - they do not grow in large bags at Costco.

You may notice that meat is not on the list. If it were, it would fall between 1800 and 2200 calories. Research shows that most meat today is a FAR cry from what our grandparents ate much less what was around 1000s of years ago. If you do eat meat, go for organic, avoid red meat as much as possible and take the approach of folks in the Blue Zones (who commonly live to 100+) and use it as a condiment on occasion (a few times per week at most) and not the main focus of three meals per day. Making this change will reduce your chances of heart disease, cancer, Alzheimer's and type 2 diabetes while helping you obtain and maintain a healthy weight.

So - what might you eat in a typical day (Dr. Greger's Daily Dozen for optimum health - just happens to be ideal for weight loss and maintenance)? 

3 servings of legumes beans, peas, and lentils - hummus counts) - 1/2 cup per serving

1 serving of berries - 1/2 cup

3 servings of fruit (in addition to the berries - can be more berries) - 1/2 cup

1 serving of cruciferous vegetables (broccoli, kale, bok choy, cauliflower etc) - 1/2 cup cooked

2 servings of greens - 1 cup raw or 1/2 cup cooked

2 servings of vegetables (can be more greens but mix it up - peppers, onions, squash etc) -1/2 cup cooked

1 TBS ground flaxseed

1 serving nuts and seeds (almonds, walnuts, pumpkin seeds etc) - 1/4 cup

2 servings whole grains (oats, quinoa, Ezekiel break) - 1/2 cup cooked or 1 slice

5 servings of water (herbal tea, etc)

If you add this up, it is less than 1400 calories (depending on your choices of fruits and vegetables (for example, bananas have more calories than blueberries and potatoes have more calories than arugula).

This is lots to take in, so look at the chart, think about how to be as healthy as you can and let me know if you have any questions.

This is the beginning of a series on nutrition, and immune support, so keep checking back for more information.

References
caloric density chart retrieved from https://www.google.com/search?q=calorie+density&tbm=isch&chips=q:calorie+density,g_1:chef+aj:nQaDTnzxj3w%3D&hl=en&ved=2ahUKEwjCycKHj_DpAhUMz1MKHW81DhYQ4lYoA3oECAEQHA&biw=1440&bih=637#imgrc=l8fWwDLPDlB8mM

Sunscreen Safety - Fun in the Sun!

Summer will be here soon, and everyone (except for me) is ready for some fun in the sun. I am much more of a winter, fall, and spring person myself. Regardless, the use of sunscreens can prevent mature aging and the development of skin cancer.

However, not all sunscreens are created equal. Some contain hazardous chemicals and others contain chemicals that have not yet been fully researched for safety. Sunscreens containing PABA, and Trolamine Salicylate are known to be unsafe, while Oxybenzone can cause endocrine disruption, allergic reactions, and systemic toxicity. Many sunscreens also have a strong chemical odor that can cause headaches.

The safest sunscreens are also some of the most effective. Sunscreens containing Zinc Oxide and/or Titanium Dioxide are well tolerated and come without strong chemical smells.

Sunscreen should be applied to the face and body with particular attention being paid to areas with lots of exposure like the back of the neck, top of the shoulders, and ears. For the face, some sunscreens come with a hint of color so they can be used as a makeup foundation for daily use.

Some of my favorite sunscreens include the following:

• Face: MyChelle Sun Shield Liquid SPF 50
• Body: Native Sun Screen

Native and other similar brands include tube sunscreens but no aerosols. Aerosol sunscreens are of special concern as the propellents can enter the lungs and cause irritation or damage. Try to avoid them or spray in a well ventilated open area while holding your breath.

For more information on holistic health coaching, nutrition and wellness services, contact me here.

Eat More Weigh Less??

I remember seeing this book title and immediately rushing out to purchase it. I was looking for a magical formula that would help me eat as much food as I wanted and not have to worry about my weight. The book was amazing, but I was not ready to make a change. Ahhh - that is the key. You must WANT to make a change.

What happened to me? I finally got tired of counting calories, starving myself so I could eat my favorite treat or splurge at a tailgate. One day, I decided to eat for optimum health and see what would happen to my weight. 

This meant I had to get rid of all processed food - the protein bar I craved, the chips that were "healthy," and the ice cream that I loved. I began an adventure to see if I could find new foods to love - foods that would love me back.

WOW! As soon as I gave up the last processed "health food" bar and traded it for my now famous chocolate chip cookies, all of my cravings went away. I was shocked! Did this actually work? Turns out it did, and it does, and it has for the past five years. 

I can now eat as much as I want and not worry about my weight.  I still love snacking. I still eat ice cream (now called nice cream). I eat more food that ever before (about 5lbs per day), and my doctors are shocked at my bloodwork (they rarely see anyone who is healthy anymore).

What is the secret? The secret is to eat real food as close to how it was created as possible. 

• Potatoes not potato chips
• Olives not olive oil
• Vegetables not cheese sauce with a little broccoli on the side
• Ezekiel bread not Wonderbread
• Old Fashioned Oats not instant Oatmeal
• Black beans not Jelly Beans :-)

There are also foods to avoid.

• All processed foods - fast food, chips, candy, etc. If it has lots of ingredients you cannot pronounce and comes in a wrapper, it is most likely a processed food.
• Dairy - you are not a baby cow! The estrogen in dairy is fuel for cancer, and that is just one of its many dangers. 
• Alcohol - sorry to be a buzz kill but it is toxic to every cell in the body. The occasional celebration glass of red wine is OK. Now, that's on special occasions, and not every day when it is 5:00pm somewhere :-).
• Animals - unfortunately, animals are some of the least healthy things you can eat. Our ancestors ate wild game on special occasions not factory farmed animals full or antibiotics and hormones three times per day. 

Strive for progress, not perfection! Every time you choose the healthy list over the list of things to avoid, you improve your health and the health of our planet! We can all be healthy and make a difference. Start today! 

Tracking Your Health

Fitbit, Apple Watch, Oura Ring - the list goes on. There are many devices for "tracking" your health. Do you have one? Do you like it? Is the data accurate? Like most technology, I have a love/hate relationship with wearable tracking devices. Here are some of my thoughts and experiences with my wearable fitness trackers.

The Up Side of Fitness Tracking Devices

• We all need to move more and a device can help you do that be reminding you hourly.
• A device can be used to identify an issue that can be addressed such as sleep apnea.
• A device can be a motivator if you are up for some friendly competition or in app challenges.

The Down Side of Fitness Tracking Devices

• The numbers reported by a device are not 100% accurate and please do not look at the calorie count as an excuse to eat more. Your body is too smart for that and adjusts quickly.
• A device that tells you your sleep was bad does not know that the phone rang at midnight with a wrong number or the smoke detector decided to die at 1:00am or you had 10 hot flashes over the course of the night.
• A device does not know that the reason your temperature was 1.9 degrees higher is that you had a hot rice bag on the hand with your Oura ring because you pulled a muscle or overdid it on the computer.

Scary Messages from my Oura Ring

• Are you feeling OK - this was received after the hot rice bag incident mentioned above. It did cause me you jump out of bed and take my temperature (everything makes us think COVID these days) before I remembered the rice bag.
• Your activity level was more than double your normal so you need to skip the gym today. I get this one lots lately because it is actually cool enough to do more outside. This is normal for me but I started using the Oura Ring in the summer when it was too hot to do much outside after 10:00am so it sees the norm as being unusual and the unusual as being the norm.

This has prompted me to do some reflecting and to realize that I have started relying on a device to tell me how I feel and what I should do today. I remember the day when we just woke up did stuff without having to see if we slept well, had a low resting heart rate or need to skip the gym today because we may not have recovered from yesterday. 

I am taking the months of April - June to return to those days. During this time I will return to listening to my body and my own intuition. The devices are in their chargers, the apps are off my phone and my Timex Expedition watch is on my wrist so I can, of all the crazy things, know what time it is.

Are you ready for a break from your devices? Take a break and see how you feel!