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How to Eat Right, Exercise and Get Sleep When You Work Late

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Night shift is not only brutal on an individual’s sleep schedule, but also on their eating habits. Working late or doing an overnighter completely changes an individual’s normal routine, and has them on a schedule that to most people is foreign. Though they have to live by a unique schedule, individuals that work nights can still live a healthy lifestyle.

nurseOn night shift it is easy to grab snacks at the vending machine or bring a frozen meal, but individuals should choose to pack their own dinner with fresh food. Packaged food is filled with chemicals and is more of a science lab experiment than real food. Individuals should change up the dinners they bring and choose new healthy recipes to try for variety.  Variety can help you to avoid temptation. There are plenty of easy recipes you can find for free online to whip up that are made with fresh, healthy ingredients. Fresh foods will leave you feeling satisfied and provide you with the energy required for your responsibilities during their night shift.

Being on night shift leaves many individuals tempted to grab an energy drink or coffee. The spike in caffeine or sugar will give them a sudden burst of energy that results in a rapid crash. This will leave the individual feeling sluggish and tired again quickly. Instead of relying on caffeine and sugar for a pickup, individuals should opt to eat healthy foods that provide slow-released energy. Some great replacements for these caffeine beverages are berries, citrus fruit and avocado. These foods won’t cause you to crash during your shift.

Night shift messes with an individual’s sleep schedule and often leaves them with getting little sleep between shifts. Most individuals return home to a family that is just waking up, and they are expected to try to sleep with a busy household. Aside from members of the family being awake, an individual may deal with the bedroom not being dark enough from the sun. Individuals who work the night shift should invest in blackout curtains and an eye mask to ensure they get a sound sleep during the day. Sleep plays a vital role in an individual’s health, and it is important they receive the proper amount of sleep between their shifts.

Being on a different schedule does not give an individual an excuse not to exercise. It is important that they fit in 30 minutes of exercise daily. By not exercising and having a lack of sleep, an individual will quickly notice weight gain and their overall health being jeopardized. If an individual does not have time to go to the gym, they should opt to workout outside or purchase workout DVDs. Many workout videos will provide a full-body workout in 30 minutes. Exercise will keep a person’s body and mind healthy, and help them maintain healthy habits.

A person can still lead a healthy lifestyle while working nightshift. It is important they keep up their healthy habits, and that they not let the late shift be an excuse to live an unhealthy lifestyle.

4 Keys to Losing Baby Weight

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Having a baby is a wonderful experience in any woman’s life, but with the joy of motherhood comes some degree of baby weight. Those extra pounds are pesky, but they can come off with a few daily habit changes. Being a mother brings a different lifestyle, so many new mothers find they do not have the time to do long workout sessions or cook elaborate healthy recipes . Moms do not need to hit the gym for hours or commit to an extreme diet to lose the extra weight. They can try these four little things to help them reach their weight loss and health goals while still being attentive moms to their little one.

losing baby weightNew moms should make it a habit of ensuring they stay hydrated throughout the day. By drinking plenty of water, mothers can keep their energy up and distinguish between hunger cravings and thirst. When one is thirsty, they commonly mistake it for being hungry. By drinking plenty of water, new moms will keep their appetite in check. New moms should have a big glass of water first thing when they first wake up, and they should carry a water bottle with them throughout the day.  This also can be beneficial with nursing mothers.

For some, being pregnant means eating for two. Pregnant women will consume an excessive amount of calories, and they will take on the same eating habits similar to a marathon runner or heavyweight champion in traning. In most cases, pregnant women only need to have an increase of 300 calories added to their daily diet while pregnant, but many new moms will eat triple that amount. So after giving birth, new moms need to break their pregnancy habits that involve  eating foods that pack on the pounds, and instead eat a well-balanced diet and find healthy alternatives to turn to.  Those who need a little extra help with healthy serving sizes should consider meeting with a dietician. A dietician will help new moms plan out meals and assist them on the track of being healthy and losing the baby weight.

On average, an individual should get at least thirty minutes of exercise a day. Some moms cannot fathom getting away from their busy schedule for 30 minutes. If this is the case, these mothers should consider bringing their baby along for the workout or working out at home. There are some great workout DVDs out there, even titles that are just for new moms and pregnant moms.  Pushing a stroller on a run or walk adds more weight and helps make it a better workout.

Being a mother is stressful, so it is important that moms take time for themselves to de-stress. Being stressed out does not help with weight loss efforts, and many believe stress may contribute to more weight gain due to stress related hormones. Moms should take a hot bath and take time to escape their hectic lifestyle. It is important for new moms to pamper themselves; this not only will recharge their batteries for the job of parenting but also give them energy to put towards achieving their weight loss and health goals.

It took time to put on their weight, and it will take time for moms to lose the baby weight. With little habit changes, over time the baby weight will disappear, and moms will squeeze back into their favorite pair of jeans.

Why Quick Fix Detox Diets Don’t Work

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I just wanted to take some time out to address the concept of quick fix detox diets vs. using foods, herbs, fiber (psyllium husk) and natural things, like apple cider vinegar, to help the body detox.  Let me say from the start that I’m not anti-detox.  I do juice fasts and smoothie fasts to detox.  I believe that there are some great healthy plans put out here by people like Dr. Oz on his show.  There has been a lot of attention recently on extreme detox plans like the Lemonade Diet/Master Cleanse.  Celebrities, such as Beyonce and Gwyneth Paltrow, have discussed being on extreme detox diets and both have talked about the issues that they had post detox.

“As soon as it was over, I gained the weight back – I ate everything when it was over… the second I looked at a donut, it came back! I gained back all the weight, even the weight I didn’t want to come back!” – Beyonce

detox weight loss

In the weight loss world, there is one concept that will never die: Quick Weight Loss.  Everyone wants to lose weight quickly.  The industry knows this.  Diet websites and diet book authors know this.  So, they are happy to give us pills and plans that promise overnight results.  We have all heard the claims…

  • Tons of weight loss in just 7 days.
  • Just take these pills and eat whatever you want.
  • The weight will just melt off in 2 weeks.

Detox plans have now become part of that mix of quick weight loss promises.  Can you lose weight with a detox plan?  Sure, but you have to understand that they are not meant to be weight loss plans.  They are meant to cleanse toxins from your body and give your system a chance to rest and not deal with all the chemicals, dyes, etc. in our food.  You can’t just follow an extreme detox plan, end it, go back to eating what you ate to gain the weight and expect the pounds you lost not to come running back…possibly bringing new friendly pounds along.  You have to be willing to embrace a healthy lifestyle afterward.  These plans can be a gateway but they are not the destination.

Also, you want to chose a detox plan that will not harm your body and is not too extreme.  Not all of these plans are sound in terms of their promises or science.  Extreme detoxing and fasting could bring you health issues and most are not advised if you have issues with blood sugar (diabetes especially), blood pressure, your heart, are pregnant or nursing or have any serious health concerns.  Speaking with your doctor is a good idea so that you know what you are getting into.

What is a Detox Diet?

A detox diet is a diet plan that promises to rid your body of toxins and clean your body overall and or a specific organ.  The premise is that you can get rid of toxins and built up waste from processed foods, household chemicals, environmental elements, etc.  Along with the toxins, these plans say that your body will be able to better metabolize fats and will release excess fat along with the toxins.  Most detox plans that are used as diets and really just fasts where you drink a liquid concoction and/or take pills.  Food is very limited and some involve enemas, colon cleaning powders, diet teas or laxatives.

Issues with Detox Diets

  • When doing a detox, much of the weight loss experienced is from muscle loss and fluids, rather than fat.
  • Fasting for long periods of time without nutrients and vitamins can decrease your metabolism thus leaving you prone to rapid weight gain when your diet goes back to normal, especially if you are not exercising.  This is why juice fasts, smoothie fasts, the Daniel fast and eating just fresh fruits and veggies is a better way to “fast” and detox.
  • Many times people are advised to take herbs, pills or laxatives without being advised of the long term affects or potential allergic reactions.  For example: The epson salt that is taken as a drink on some of these cleanses is not something you should drink for 10 or more days as I’ve seen attested to online.  That is not advised per the directions on the label.  Long term laxative use can be very dangerous and you risk dehydration, mineral loss, etc.
  • Taking in too few calories over a long period of time can cause muscle loss and cause the body to slow the metabolism to conserve energy.  The body understands feast and famine and will respond.  It doesn’t know that we are trying to lose weight.
  • Most people gain the weight right back within days or weeks of stopping the cleansing plan
  • Most detox plans are recommended for 3-7 days at the max, but people will do them for 10-30 days.
  • Extreme detox diets are not recommended by most doctors or nutritionists.  If you were to do one of them, please consult with your doctor first about the risks.
  • The body can cleanse itself.  Your kidneys, liver and colon don’t need extreme measures to do the work of cleansing your body.  However, they do appreciate you eating a clean diet, drinking lots of water and not overloading them with fatty food, processed food, chemicals, sugars, etc.  Fatty liver syndrome is on the rise.  Liver problems used to be connected to drinking and now they are becoming more tied to poor diet.
  • Most of the extreme plans I’ve seen do not have a post-detox healthy eating plan that would help people transition to a healthier lifestyle after doing the cleanse.

If you want to detox, look for plans that are 3-10 days long that involve ingesting fresh fruits, fresh veggies, natural fiber, water and herbal tea.  You can eat food and still get detoxing results.  Some other detoxing ideas:

  • Eliminate coffee and soda.
  • Stop smoking.
  • Eliminate white sugar, white flour, refined carbs and saturated fats from your diet.
  • Seek out household cleansers and personal products that are made naturally or with less chemicals.
  • Get your stress under control – Stress creates hormones that slow down detoxing enzymes in your liver.
  • Do some research online about supplements and herbs that you are considering taking.
  • Drink only water and tea (no sweeteners).
  • Get some exercise outdoors and breathe in the fresh air.
  • Consider and do some research on juice fasting.
  • Consider replacing one or two meals with a green smoothie or a bowl of fresh veggies.
  • Try going vegan or vegetarian for a week or two.

Detoxing your body is a great thing to do and there are a lot of healthy ways to do it.  I suggest that you take a look at a number of plans and find what works for you.  Don’t just focus on losing weight from detoxing, focus on how you can help you body to be as healthy as possible.

What is the difference between good carb and bad carbs?

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It is not surprising to hear someone say that they are on carb-free or low carb diet.   This is because carbs are thought to be a main contributor to weight gain, and some carbs are. There are good carbs and bad carbs, and both have different impacts on a person’s health and waistline. Telling the difference between the two can become quite complex, but it is important to tell the two apart. Carbs are a vital nutrient that provides energy for the body and the brain. There are simple and complex carbs, which both are converted to glucose during the body’s digestion process.

good carbs bad carbsSimple carbohydrates are exactly that, simple. They are all single and double-chained sugars known as monosaccharide and disaccharides. They do not contain many nutrients or vitamins, and the body needs little energy to convert them into glucose. The glucose will reach the bloodstream quickly, causing a rapid spike in sugar. A person will have a sudden burst of energy, but then just as quickly feet fatigue and sluggish, once the sugar drops. These bad carbs pack an abundance of sugar and calories into the diet, without any real nutritional value. After consuming simple carbohydrates, an individual will feel hungry again soon after eating them. These simple carbs are causing an concerning increase of sugar into an individual’s diet, which can contribute to health issues and put them at risk for diabetes.

These simple carbs are found in white breads, starch vegetables and pasta, as well as baked goods. Another culprit for simple carbohydrates is soft drinks since they deliver a ton of calories and carbs without any nutrients. Added sugar is another simple carbohydrate that rushes to the bloodstream, causing an instant rush of energy. Individuals diets have a high increase of simple carbohydrates and not enough of the good carbohydrates known as complex carbs.

Complex carbs contain many chains of simple sugars; therefore it is not as simple for the body to break it down to glucose. When consuming complex carbs, a person does not get a sudden burst of energy as they do from simple carbs. Rather the complex carbs gradually break down into the bloodstream, providing them a steady supply of energy. Complex carbs also curb hunger, since they take the body a while to break down and provide higher fiber. For athletes that are fueling up on carbohydrates, complex carbs are the ones they want to be reaching for if they need to keep their energy up for an entire game or event.

Complex carbs provide the body with more fuel that will give it energy for a longer period of time. Some foods to get complex carbs into a person’s diet are nuts, legumes, whole grains and non-starchy vegetables. Though fruits are high in glucose, the ones with a low glycemic index are another great way to get complex carbs into an individual’s daily diet.  Don’t be afraid of fruit.  Fruit sugars are not seen by the body as the same as processed sugar like, white sugar and corn syrup.

By swapping out simple carbs with complex carbs, one can be on the way being healthier and weight loss.

What is the difference between good fats and bad fats?

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Fad diets are consistently popping up that claim fat free diets are the key to shedding those unwanted pounds. In the supermarket, shoppers are usually given a choice for a fat-free option of their processed grocery item. Individuals are bombarded with the idea that fat is bad, but in reality fat is a necessity for a healthy, well-balanced diet. Fat also brings a boost of beauty to our skin, by making it extra soft. It is also essential for brain function and can affect hormones. So even though fat is actually good for us, it still gets a poor reputation. This is because there are different types of fat, and it can be confusing when deciphering between the good fat and the bad fat.

good fats bad fatsEven with all the options for low fat food items, the obesity rate is still on the rise. This is because a variety of factors play into the role of obesity, such as protein, carbohydrates and whether an individual lives a sedentary lifestyle. Though there are more factors than just fat, most individuals are consuming more fat in their diet than they truly need, and it usually not the good fat either.

Trans fats are found in snacks you get at the vending machine and baked goods. Saturated fats are usually found in animal products, such as meat and dairy. Saturated and trans fats are not absorbed by the body the same way good fats are, so they play a role in weight gain and clogging arteries. There has also been speculation that saturated and trans fats play a role in other diseases, such as cancer.

Good fats are found in your non-processed foods like avocado, nuts and salmon. These are monounsaturated fats and polyunsaturated fats and play a vital role in the overall health and diet. These good fats provide essential nutrients to the body and actually contribute to weight loss success if consumed in moderation. These healthy fats provide nutrients to the body, therefore leaving an individual satisfied after consumption and curbing their hunger.

Since excess weight gain is stored fat, it is important where the fat is stored on the body. If a person is more of a pear shape, where they hold their weight on their hips and thighs, then they are at less at risk for health issues than someone who is an apple shape. A person who is an apple shape stores their fat in their abdomen, which gives them a belly. This fat is close to organs and the liver and can put a person at risk for developing diabetes.

The key to being healthy and getting rid of unnecessary fat is to switch out the bad fat with the good fat. Individuals should not go non-fat but rather get their fat from different sources, and not from convenient processed food and red meat. The correct amount of fat a person should consume depends on their height, weight and age. Though the amount is variable, individuals should keep their good fat intake below 35% of their daily calories. By eliminating bad fat from their diet, individuals will be on the right path for losing weight and getting healthy.

Benefits of Apple Cider Vinegar

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apple cider vinegarApple Cider Vinegar has a variety of food and non-food uses.  It’s used in salad dressings.  You can kill weeds with it.  Some even use it to clean coffee makers.  It’s benefits as a health remedy has been talked about for centuries.  Recently, Apple Cider Vinegar has been seen as a health tonic and something that can help detoxify the body and help the body to release weight.  While these claims are not seen as absolute fact, many women swear by apple cider vinegar as part of their overall weight loss plan and studies have been done on the benefits.

(Note: ACV is just a supplement. It’s not a quick fit diet aid. I don’t recommend for people with serious health issues and it can be harsh on the teeth due to acid. See all the disclaimers below*)

How Could Apple Cider Vinegar Help You? Here are some of the most common health claims.

  • It may help control blood sugar.
  • Drinking a bit of vinegar may help you feel full if you drink it before a meal, causing an appetite suppression affect.
  • Vinegar has also been shown to affect insulin secretion.
  • Helps regulate the pH of your skin and can help with acne and warts.  The pH affect is also what causes your body to detox and maintain a healthy alkaline pH level

Natural News: “In a 2005 study in the “European Journal of Clinical Nutrition,” scientists fed bread plus low, medium or high amounts of vinegar to twelve healthy subjects, while the control group ate plain bread. Those who received the vinegar felt fuller than the control group, and the effect increased with the amount of vinegar ingested. While vinegar soaked bread may not be your favorite dish, you might try sipping vinegar in water along with your meal or having a salad dressed with vinegar and oil. Be sure to brush your teeth after sipping vinegar as it can be hard on tooth enamel.”

Mind Body Green: “In a 2009 study published in Bioscience, Biotechnology, and Biochemistry, it was found that subjects that consumed acetic acid for 12 weeks experienced significant declines in body weight, abdominal fat, waist circumference and triglycerides. Triglycerides contribute to the bad cholesterol that we want to avoid.”

How do you use it?

Add 1 tablespoon of organic apple cider vinegar to 16 oz of water or drink it straight, as a shot (followed by a cup of water), before each meal (2 times per day).  Start with 1 teaspoon in 16 oz of water for a few days to see if you have an adverse reaction. Raw, organic, unfiltered and unpasturized apple cider vinegar is what you want to use. I suggest the Braggs brand of ACV. Also, do not drink daily for more than 2 months straight. You should take a rest for at least 2 months or more.

Apple cider vinegar can be very harsh on the teeth and throat, so you want to dilute it with lemon water or just use 1-2 teaspoons, that’s ok too.  Use a straw to avoid contact with teeth. Brush your teeth 30 min or so later (not right after drinking). Online, you will hear that most people do 1-2 teaspoons or 1-2 tablespoons, but it’s up to you and your needs. I suggest that you do your own research and see what works for you.  If you’ve ever had a bad reaction to vinegar of any kind, then don’t use ACV.

“The weight loss claims hinge mostly on a 2009 clinical trial of obese Japanese adults that found those who consumed a beverage containing one or two tablespoons of vinegar every day lost two to four pounds after 12 weeks, while a comparison group given a plain beverage did not lose weight. (The researchers in this study used apple cider vinegar, considered to be a relatively palatable form of the liquid.” Source: NYTimes

Apple Cider Vinegar should be treated like a nutritional supplement, similar to taking vitamins or fiber.  This is not a weight loss quick fix or cure.  It’s not a sure thing and drinking apple cider vinegar alone will not cause you to lose weight.  You still need to eat right and embrace regular exercise if you’re looking to achieve weight loss or greater wellness, but apple cider vinegar can be a tool. I’ve heard from people who said that apple vinegar didn’t agree with them and their stomach was upset. There are medical conditions for which drinking vinegar is an absolute no no, so be aware that this is not for everyone.

*Warning: Talk to a doctor or do your own research. There are potential negative effects! I would not suggest you drink it for more than 2 months straight. After that then stop drinking it for at least 3 months because of the high acid content.  If you experience any negative side affects, stop drinking it (it’s that simple). Apple cider vinegar, vinegar or any high acid food is not recommended for people who have esophagitis, ulcers, ulcerative colitis or Crohn’s disease. If you have these conditions, your doctor may have already given a warning about foods like this.

If you have any serious health concerns like diabetes, high blood pressure, hypertension, are pregnant, or have been advised to avoid high sodium foods, this may not be the right supplement for you. Always keep any health issues in mind and check in with your doctor before incorporating any health supplement into your daily routine.

Side note: ACV diluted with water makes a great hair rinse for those of you who have natural hair. I’ve used it on my locs (shampoo, ACV rinse, conditioner).

5 Simple Ways to Help Your Body Release the Weight

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5 simple ways to lose weightWith all the fad diets out there, weight loss seems like a complicated formula that requires multiple factors in order to be efficient. In reality, weight loss is simple since it occurs when less calories are consumed than taken in causing a calorie deficit.  Sure there are other factors like body mass, illness, overall health, lack of exercise, etc…but what you eat and how many of those calories your body uses is a key factor to weight loss.  Though this formula seems straightforward, many individuals still face a challenge when trying to try those pesky pounds. Here are 5 simple habits a person can adopt into their lifestyle in order to help in their journey to losing weight.

Drink More Water

A body is made up of mostly water; therefore it is essential to ensure a person stays hydrated. Dehydration can result in fatigue, nausea and a person mistaking their thirst for hunger. A wonderful habit to form is to start every morning with a glass of water, to restore hydration after a long sleep. A person should drink water throughout the day, and keep a bottle of water with them, especially when working out.  The body will use fluids to help flush out toxins and regular body functions.  You also will be less likely to make the mistake of eating when your body is telling you it wants food and giving what may feel like hunger pains or food cravings.

Consume Less Processed Food

Processed food is not exactly food, but more of a science experiment that resulted in something that is convenient and tasty. Looking at a processed food’s label, will have an individual scratching their head when trying to understand what all the ingredients are, and why they are in their food. Most of the ingredients have names that are unpronounceable and are purely chemicals. Since processed food is not quite real food, after consuming, an individual is left quickly feeling hungry again, so they end up consuming more.  Eating nutrient rich real food will help you stay away from this dilemma.A great habit is to swap out processed food for fruits, whole grains and vegetables, in order to consume the proper nutrients and feel satisfied. Instead of relying on convenient snacks from the vending machine, one should pack their own snacks. For example, almonds are a wonderful snack to pack since they are packed with protein and curb hunger.

Exercise Regularly

Exercise is vital in not only in helping a person achieve their weight loss goals, but also for their entire well-being. A person should try to get at least 30 minutes of exercise a day. This is an easy habit to form especially if the exercise is something fun and different. Though a gym is convenient, exercise does not need to always be performed on machines in order to be efficient. A person should do something they enjoy, such as a bike ride, a walk during your lunch break or going for a hike. Exercise is necessary for both the body and the mind, so it should be a fun experience, not something to dread daily.

Try New Healthy Recipes

There is a wide variety of recipes to try, so a person should not feel obligated to eat boiled chicken and spinach every night. Healthy food is delicious, and trying new recipes will also bring excitement to the preparation and cooking experience. There are plenty of resources for finding new recipes, from the Internet to a variety of cookbooks.  Do a google search for some of your favorites and find healthy versions of some of the high calorie foods you love.

Write It Down – Keep Track of Your Eating Habits

Weight loss is a uncomplicated formula, energy out must be more than energy in. A top reason this formula appears not to work is an individual will consume more calories than they thought. Most serving sizes are quite a bit smaller then people assume, leading them to eat more than thought they did. A key weight loss habit is for a person to write down everything they ate that day, and include serving sizes. A person should invest in a food scale, in order to properly measure the correct serving size of the food item.

Green Smoothies Make Great Meal Replacement Shakes

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green smoothie meal replacement

You all know that I love Green Smoothies.  The beauty of green smoothies and a plant based diet in general, is that you can eat as much as you want until you are full. Now I’m talking about an eating regime based on whole, natural foods. This can be a tough concept for many people used to eating a highly processed diet because when you eat until you’re full with a standard American diet, you’ll likely gain weight, feel bloated. You may even feel sick.

Listen to Your Body

Check out BWLW’s Green Smoothie Guide,
“Drink Green Smoothies”.
Our Ebook is available as a PDF or Kindle Download.

Our bodies are designed to give us signals to let us know when we should eat and when we should stop eating. This works well with whole foods that have not been processed because of the abundance of fiber and nutrients. Over the years, we have created convenience foods and added chemicals and preservatives to many foods, which basically changes their composition. When we eat these types of food, our stomachs are full initially, but our brains get confused. We’ve gotten more than enough food in the way of volume and calories, but not nearly the nutrients we need. Because of this, our brain tells us we need to eat again sooner than we really need to in order to get the amount of nutrients and vitamins we really need. This leads to overeating and weight gain, yet still leaves many of us malnourished. Until we begin eating the right amount of nutrients, it becomes hard to get out of this vicious cycle. Green smoothies are an easy answer, and one that works.

Fruits, veggies, and other plant foods are high in nutrients and fiber that fills you up, but is lower in calories than many foods Americans eat every day. If you sat down with a plate of spaghetti and meatballs and were told to eat until you were stuffed, you would probably consume a ton of calories, not to mention saturated fat, refined carbs and sugars, and then you might be hungry again in a few hours. Drink green smoothies until you are full and you will feel comfortably satisfied, with a fraction of the calories and fat. You will likely not be starving any time soon.

Replacing a whole meal

The question is how much smoothie should you drink to replace a meal.

This question of how much doesn’t really doesn’t have a definite answer, although many people find 12-28 ounces of smoothie to be sufficient.  The key is that you have to look at it in terms of calories and nutrients. For example: If you are eating 1400 calorie a day doing 4 meals a day, you would want a smoothie that is 350 calories and full of balanced nutrition to replace a meal. If you want your overall meals to be 40% carbs, 30% fat and 30% protein, you can work meal replacement smoothies into that goal by adding things like protein powder and flax seed.

Each person is different and has different nutritional needs. If you drink a hearty green smoothie for breakfast, and then again at lunch and have a healthy meal full of beans, lean meat, veggies, greens or whole grains for dinner, you will likely find that you are getting more than enough food. You can have some healthy, unprocessed snacks in between meals or just have another smoothie.

Things you can add fruits and leafy greens to a basic smoothie to make it more of a meal:

  • Vegetables: Squash, Pumpkin, Carrots, Sweet Potato, Avocado, etc.
  • Oatmeal and Steel Cut Oats
  • Coconut milk
  • Coconut oil
  • Protein Powder (as natural as you can find – dairy based or plant-based is fine depending on your needs – Look for no GMO, no added sugar)
  • Coconut butter
  • Coconut cream
  • Nut Butter (Peanut, Cashew, Almond, etc)
  • Nut Milk (Almond, Cashew)
  • Soy Milk
  • Seeds (Sunflower Seeds, Chia Seeds, Flax Seeds, etc)
  • Quinoa
  • Cottage Cheese
  • Greek Yogurt
  • Ginger
  • Cinnamon
  • Raw Honey
  • Nuts (Raw Almonds, Unfrosted Cashews)

The Top 4 Reasons You Should Avoid Fast Food

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top 4 reasons to avoid fast foodQuick, easy, and economical, fast food is around every corner. With mouth watering smells wafting through the air, the temptation to go in for a quick meal seems too difficult to resist. Do a little research first, and consider the high price a body might pay for a cheap meal.  Here are my top reasons you should avoid fast food.

Fast foods are loaded with fat, calories and sodium.  A common order is burger and fries with a drink. Consider that the average person, with this one meal, can consume almost an entire day’s worth of calories, while falling far short of the nutrition requirements. Consider also, that someone eating this has consumed several day’s worth of fat and sodium in one quick stop. Despite the high caloric content, these foods are low in nutrition and with the lack of fiber and other real nutrients, the body will feel hungry soon after, setting up another situation for adding calories.

Fast food businesses make their money by volume.  They can sell cheap food because they purchase low quality ingredients that are filled with additives and chemicals designed to hide the poor quality of the actual food. The meat contains growth hormones, and a very high fat content. Much of the grilled meats is brushed with margarine on the grill, adding transfats and calories to a selection that most think of as healthy. Propylene glycol is added to retain moisture to food, such as crisp lettuce leaves and plump chicken strips. It is also an ingredient in antifreeze. Sodium phosphate is a foaming agent used in soap, also used as a food additive. Titanium dioxide is an artificial color, it is also sunscreen. By law, MSG must be listed as an ingredient. There are however, many ways to get around this. If a company purchases a spice mix from another source, it is simply listed as spices and artificial flavoring. Ammonium sulphate is another additive used in bread, and in fertilizers. Some artificial colors used crushed red bugs for the coloring and dough conditioners use human hair or duck feathers. Lost your appetite yet?

The emphasis on speed has it’s price as well. Fast food workers generally are the lowest paid and most pressured employees. Food gets left out, cleaning can get sloppy or skipped altogether. Many soda and ice machines are left unclean until they literally don’t work. They are frequently filled with bacteria and mold.

Many outbreaks of food borne illnesses can be traced to fast food. This can be for several reasons. One is the source of their products. Slaughterhouses are under constant pressure to increase production. This work is dangerous when done at a fast pace. Injured workers are common and even some deaths. Mistakes happen during the butchering process and cross contamination is possible when a line worker’s knife moves too far and pierces and intestine. This has been the cause of several e-coli outbreaks. Coupled with the practice of using meat from animals who were raised on large amounts of hormones and antibiotics, this fast meal no longer looks so appetizing.

What do you think?  Leave your comments below.

What is the Master Cleanse and Why Should I Avoid it?

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Master CleanseThe master cleanse is an extremely severe fasting program.   It’s also known to be a detox program.  It is not a DIET.  Most guides or books on the subject ask a person who starts this program needs to commit at least 10 days but some suggest up to 40 days (40 days is crazy).  There is absolutely no solid food allowed during this time. All that is consumed is a lemonade mixture consisting of water, fresh squeeze lemon juice, cayenne pepper and pure maple syrup. An herbal laxative an a salt water drink is also required every morning. Um…drinking basically epson salt.  It is touted as a quick weight loss diet and a detoxification program.  As you can imagine this is NOT a healthy route to lasting weight loss.

While fasting for short periods of time generally won’t do any harm long term fasting is discouraged by health professionals mainly because it’s commonly done in ways that can hurt your health.  There are healthier options like juice fasting or eating fresh fruits and veggies only.  I’m all for fasting.  However, you will not get enough daily nutrition on the master cleanse plan and over time, this can cause muscle wasting.  The Master Cleanse Lemonade is also devoid of a variety of nutrients, including protein. The body demands protein and when none is available for long periods of time, the result is the loss of lean muscle mass. Keep in mind that the heart is a muscle. So while a person may appear to lose a great deal of weight using this plan, part is water weight loss and some of the rest could be the result of muscle loss. After the fast is over, there is less muscle to burn calories efficiently so weight is even quicker to pile back on.  Plus you’ll be eating food.  If you haven’t learned to change your eating habits, that could cause more weight gain if you’re eating processed, junk food.

The normal side effects from this diet are unpleasant to say the least. Diarrhea is extremely common and is, in fact, expected, owing to lack of solid food, the laxatives and salt water ingested every morning. This is supposed to be part of the detoxification process. Headaches, nausea and fatigue are also common side effects from the master cleanse. The diarrhea can be so severe that people are unable to work and have to plan their day around how far away the bathroom is.  Using laxatives for long periods of time is not recommended and can be medically harmful.

The fact is, healthy liver and kidneys are very good at their role in detoxifying the body and research shows no benefit in special cleansing programs. A prolonged fast can do more harm than good. Too rapid of a weight loss can result in the formation of gallstones. Combining a fast with laxatives can result in loss of electrolytes. A severe imbalance of electrolytes can spell big trouble, especially for your heart.

It is much more beneficial for your mind and body to embrace a healthy relationship with food and exercise and not to rely on get thin quick remedies that may do more harm than good. Taking on an artificial means of weight loss does nothing to attack the root cause of excess weight. Downing an unpleasant drink and a quart of salt water every morning takes away the pleasurable aspects of eating. We are meant to enjoy what we eat, but balance is key. We don’t need to consume mass quantities of food that we can’t burn off during the course of the day. On the other hand, we don’t’ need to starve and put our health in danger just to lose a few pounds.

PS: IF you decide to do the Master Cleanse, you should drink an Ensure or fortified liquid diet drink for nutrition to help from hurting your health.  I don’t recommend the Master Cleanse at all.  It doesn’t work for long term weight loss and that should be your goal, not short term.  Consider juicing as a fasting option instead.