Cha-cha-cha-chia! A new (old) superfood!

(Turns out 'chia' is not just a plastic pet covered in grass-like fur!)

I'm very close to my little cousin, Alicia - not only is she incredibly smart - as in, Harvard Law smart - and pretty - as in, Halle Berry pretty - but we have a great deal in common, including a keen focus on healthy lifestyles. While I'm the protein powder/weight-lifting/kick-my-own-ass-in-spinning brand of healthy, Alicia is the vegetarian/Pilates/outdoor-run kind of healthy – which is fun, because we can get a different perspective on health and fitness from each other. However, the whole vegetarian thing has always made me a bit skeptical - so the other evening on Skype, I asked Alicia how she manages to get enough protein in her diet. Aside from beans (which she loves, and I hate), she told me about chia seeds – which she described as a superfood and her new go-to source for protein. Wait, a superfood that I’ve never heard of? Impossible! So immediately I did some research, and happily discovered my new favorite superfood.

Alicia and I

So what are chia seeds? Chia seeds are born from a plant in the mint family that is native to the Aztecs and Mayans in Mexico and Guatemala. Among other things, the Aztecs were quite accomplished herbalists, and according to ancient folklore, it was chia seeds that provided strength and courage to warriors and athletes, who were said to have survived on the seeds alone for weeks at a time. It wasn't until Wayne Coates, a marathon-runner and professor of agricultural engineering at the University of Arizona, investigated these seeds in 1991, that the rest of the modern world started becoming aware of a potential new superfood. Coates told The Huffington Post: "Chia is the highest plant source of Omega-3s. It has tons of fiber, and even a lot of antioxidants and minerals. It's 20 percent protein -- which is, compared to wheat, or even soy, incredibly high."

Raw chia seeds

So what is it that makes these little seeds a superfood?

• Chia seeds are high in protein, calcium, and iron

• As Coates said, chia seeds are also contain Omega-3 fatty acids and potassium, as well as other disease-fighting antioxidants

• Chia seeds are high in fiber - making your digestive system quite happy, and leaving you feeling full and satisfied for many hours.

• Chia seeds are gluten free! This is great for people like myself, who are allergic to gluten!

Additionally, one of my favorite properties of chia seeds are that they help the body retain fluids and electrolytes - meaning my body stays hydrated - as well as helping build muscle and tissue, making it popular for athletes and strength trainers.

So after reading all of that, you're probably thinking what I was: "What's the catch? They probably taste horrible or are packed with calories." To my (pleasant) surprise - one tablespoon of chia seeds is a mere 65 calories - plus, they don't taste like much at all, making them easy to incorporate into your daily meals.

Currently, my favorite way to ingest these little super seeds is in my morning breakfast shake. With little time for a properly cooked breakfast, I'm often blending up a quick shake before/after my morning workout. If I have the time, I'll soak one tablespoon of chia seeds in water* for 10-15 minutes - they begin to open and become gel-like, making my smoothie thicker without changing the taste at all. (*One can soak chia seeds in any kind of liquid - including any kind of milk, which will have the same effect).

I was shocked to find the incredible versatility of the chia seeds – there are many uses, including:

1) As an egg substitute:

1 tablespoon of finely ground chia seeds + 3 tablespoons of water = 1 egg in a baking recipe (not, for example, in an omelet :)).

Chia pudding

2) Make a healthy pudding for dessert!

• 2 cups of coconut milk
• 1/2 cup chia seeds

• 2-3 tablespoons of cocoa powder (optional)

• 1 teaspoon of vanilla

• 1 tablespoon of sweetener (optional) - I would use honey!

Put everything in the blender and blend until smooth. Put in the refrigerator for 10 minutes and it will thicken nicely! As you've probably realized by now, the different flavor combinations are endless! 

3) Thicken salad dressings and soups

Just by adding a couple of tablespoons of chia seeds (finely ground or not), will cause any dressing or soup to thicken (just let it stand for a few minutes). This also goes for things like meatballs - which can be thickened with chia seeds instead of breadcrumbs.

4) Make grain-free crackers!

There are several variations and recipes available online - I haven't tried any of them yet, but they sound and look tasty!

5) And yes, as a Chia pet!

Chia crackers

Want to reminisce and go back to the 1980s? Instead of buying your chia pet, just get a pot, add some dirt, sprinkle in some chia seeds, and water! Cha-cha-cha-chia! :)

There are many more uses - but my favorite is still either in my morning shake or in a cup of oatmeal!

Add some color to your plate!

After another 'vacation' from blog posting, I'm back! And just in time, because it is (almost) spring - which can only mean one thing: Summer will be here before we know it! And THAT means flip flops, tank tops, short shorts, and summer dresses - so if you haven't started already, it's time to shed the winter jackets and the winter pounds!

You actually don't have to know a ton about nutrition, calorie content, good vs. bad fats, grams of protein, etc. to eat and be healthy - in some ways it is easier than you think. One good rule I like: The more color, the better!

Sure, it's delicious - but not so nutritional.

It is not a coincidence that food having superior nutritional value for us is far more colorful than those foods that are not. (Just to clarify - I'm not talking about artificial foods  here - we all know that Fanta comes in some bright fun colors, but let's be honest, it's not good for the body).

As such, if you're trying to eat healthier, it can be as simple as adding more color to your plate! For example, skip the brown potatoes and white rice, and instead go for baked beet root or yellow squash!

My favorite super foods are full of color: Seaweed, red and yellow bell peppers, olives, blackberries, sharon fruit, grapefruit, parsley, kale, and cherries!

Delicious, nutritional, and so colorful!

Lots of nutritional  value…	Not so much nutritional value…(if any)
(lots of color!)	(not so much color…)
Bell peppers	Potatoes
Spinach	Rice
Tomatoes	Bread
Carrots	Cabbage
Kiwi (peeled)	Pasta
Oranges	Fried foods (e.g. French fries, tempura)
Avocados	Cheese
Corn	Popcorn
black/blue/raspberries

Enough with the peanut butter!



Ok, ok, i'm officially tired of people saying that peanut butter is a healthy food choice - and now i'm going to set the record straight: It's not.

Do I love peanut butter? Yes. Did I grow up (healthy) on a steady diet of peanut butter and jelly lunches? Yes. And in very rare occassions, do I allow myself to indulge and eat it straight out of the jar? I plead the fifth. Is peanut butter good for me? No.

Let's start with the basics: Peanuts are not a nut, they're a legume. That's right, they deceivingly look like nuts and seem to sneak their way into all those mixed bags of nuts - but they are indeed NOT a nut. Don't believe me? Check the Peanut Institute: http://www.peanut-institute.org/peanut-facts/
(Yes, there is a Peanut Institute - i was surprised too).



SOMETIMES. But definitely not on a
regular basis!



But the real problem is not that peanuts are a legume, but rather that they grow with a carcinogenic mold called Aflatoxin - and yes, this mold is contained even in organic peanuts. The mold continues to grow as they are shipped and sitting on grocery store shelves. Do you think your body really wants to ingest a fungus like aflatoxin? The US Food and Drug Association (FDA) has actually established "action levels" for aflatoxin present in food - so as to protect human and animal health. Any food substance that requires the FDA to monitor the mold content is not going in my body.



Sorry, but apples and peanut butter are NOT my
idea of a healthy snack - the apples spikes blood
sugar, while the body expends a great deal of energy
trying to digest the peanut butter...

But wait - there is an even bigger problem with the peanut: It contains lectins which have inflammatory and atherogenic* properties, and which are extremely difficult on your digestive track (they are immune to digestive enzymes). In fact, this is the overall problem with lectins from grains (most notably wheat) and legumes (including soy), that are shown to have significant GI toxicity for people, and are the foods that are most commonly shown to produce digestive diseases in the body. The truth is, as one of the most mucus-forming and difficult to digest foods, your body expends a great deal of energy simply trying to digest peanuts and peanut butter.

*This means it creates an accumulation and swelling of artery walls - containing lipids (cholesterol and fatty acids - yum!).

Still not convinced? Check the nutrition labels; most peanut-butters - even the "healthy" ones - have sugar, salt, and hydrogenated oils. By the way, your body cannot process hydrogenated oils, so once it goes in it...well, your guess is as good as mine. Finally, peanut butter is incredibly calorie dense - with approximately 190 calories in just 2 tablespoons. I don't know about you, but most people do not eat just 2 tablespoons.

But hope is not lost! There are a ton of other delicious peanut butter alternatives - my favorite being almond butter! Try the following:

• Almond butter
• Sunbutter
• Coconut butter (when mixing it in things -likes shakes and pancakes)
• Macademia nut butter
• Pistachio nut butter

Life as a Vegan - Almost there...

Food Envy: Happens when you
go Vegan for three weeks and your
loving boyfriend makes eggs, bacon,
and sausage for dinner...

And without even noticing, nearly three weeks of Vegan-eating have flown by. When I first started my Vegan diet, I assumed that by the second week I would be suffering from food envy and meat withdrawls, but that wasn't the case at all. Actually, I found that as the days go by, eating Vegan has become easier - the fewer food options I have, the less complicated it becomes to decide.

Am I tired of tofu yet? NO! I have discovered so many deliciously marinated tofu options. That said, I still struggle with beans - I just don't think they will ever be "my thing".

Lifetime challenge? Keeping the variety...

I have noticed something else about myself: No matter what my diet looks like, I seem to default (quickly) to eating the same things consistently (I get bored easily - just not with food!). In the case of being Vegan, I frequently use protein shakes to supplement my protein-intake - which is easy and convenient, especially with a busy schedule, but not optimal. If I were to make going Vegan a permanent lifestyle change, I would have to find a way to do less protein shakes, and more alternative sources of protein. (...and yes, learn to love the bean).

I miss meat...but not enough to wear it.

Now that I am half-way through Week 3, I can honestly say that I STILL feel great! I'm already an energetic person, but I have even more energy now - which is especially helpful during my early morning workouts! Also, despite dry and cold weather here in Denmark, my skin is healthy and shiny. And although weight-loss was not the goal, I did lose nearly 4 pounds in this short amount of time.

And now, (part-Vegan) Vacation...!

And tomorrow i'm off to Thailand, with three days left of my 3-Week Vegan challenge! With all the delicious veggie and tofu stir frys, I don't imagine it will be hard to stay Vegan on the first part of our trip. I even ordered a Vegan meal for the long flight there!

What will be my first meat-again meal?...I will report back.

Life as a Vegan - One week down!

Well, i've successfully completed 7 days of being Vegan - and it is going great! I have a lot of energy these days - no need for coffee! That said, there are some notable challenges:

Challenge 1: Getting enough protein

 The protein sources I am turning to during my Vegan journey don't necessarily pack as much protein as what i'm used to - such as egg whites. I have to be careful that i'm not eating too many fruits and vegetables, and missing out on the muscle-building material my body needs, especially after training each day.

All good sources of protein!

Challenge 2: Beans

Prior to this Vegan challenge, I never ate beans; they were just not a part of my regular diet. I have nothing against beans, they've just never really make it in my grocery basket. That said, i've made a conscious effort to eat more legumes (protein) - and my stomach does not like it. I already have a pretty sensitive stomach, and legumes of any kind seem to add to the problem. Even so, it could also be my body reacting to foods that it is not used to processing - so, although there are so many other vegan-friendly things i'd rather be eating, i will still try to get those beans down.

Challenge 3: Keeping those carbs in check!

With fewer food (protein) options, there can be a tendency to eat more carbohydrates. This is a common problem with Vegans - especially those who have just started going vegan - and i myself have noticed an increase in my carbohydrates intake. That said, i'm aware of it and am making sure that the carbohydrates i eat are good ones!

Don't fall into the bagel trap!

Vegan Dish of the Day: Curried Tomato Lentil Soup (Shorba Addis)

Ingredients: 

1/2 yellow onion, diced
1 small carrot, diced
1 teaspoon freshly grated ginger
3 cloves garlic, minced
1 tablespoon curry powder
2 1/2 cups vegetable broth
1/4 cup tomato paste
1/4 cup brown or green lentils
1 Yukon Gold potato, diced

Directions: Over medium-high heat, sauté the onion until it is brown. Reduce the heat to medium. Add the carrot, ginger, garlic, curry powder, and fenugreek, sautéing them for about 1 minute. Add the veggie broth and tomato paste, stirring until the tomato paste is thoroughly combined with the broth. Bring the soup to a simmer. Add the lentils and stir. Once the soup comes back to a simmer, cover the pot and reduce the heat to low. Cook the soup for 20 minutes. Add the potato and orzo; cook the soup, covered, for 5 more minutes.

Life as a Vegan - Days 2 & 3

Day 2 was fantastic! I woke up feeling much better and hit the gym right away for a good, long workout. My loving boyfriend showed his support for my Vegan quest with the following:

Vegan dish of the day: Veggie and tofu stir fry
Ingredients:

• 4 or 5 mushrooms (sliced)
• 1 bell pepper (sliced)
• 1 medium onion (sliced)
• Tofu - regular or marinated (80-100g - careful here, tofu is calorie-dense - cut into little chunks)
• 2-3 cloves garlic (chopped finely)
• 1 fresh chili pepper
• 1 tablespoon virgin olive oil

Directions: Heat up the oil in the pan, sauté the garlic until golden brown; throw in the onions for 2 minutes; add in bell peppers and mushrooms - sauté for 5 minutes or so, letting the water from the mushrooms come out and evaporate. Finally, add the tofu and sauté for 2-3 more minutes. Viola! 

Chef Rune's veggie & tofu stir fry - YUM!

I finished Day 2 with 20g of raw dark chocolate - which doesn't taste exactly like 'regular' dark chocolate, but isn't all that bad :)

Day 3 was a semi-Vegan day. As I noted in my initial Going Vegan post, there are two exceptions to my Vegan lifestyle over the next 3 weeks, and last night was one of them: Date night! My boyfriend and I went and had tapas (very un-vegan) - we had already planned the evening a while ago, and I didn't want my new Vegan challenge to get in the way of that. If i've learned anything in the past few years, it is that diet and exercise -as important as they are - should not get in the way of having fun and spending quality time with loved ones. So I was super vegan all day long - took the night off - and today, i'm back on track with my Veganism!

Life as a Vegan - Day 1

It's been a rough day. Normally the first few days of any completely new diet are easy for me, but I woke up this morning and was completely congested, and my sore throat was still sore. As one who absolutely detests when sick people go to the gym (which is probably why IM sick now!), I hung up my gym bag, turned off my alarm, and crawled back into bed. So much for hoping it was just a 48 hour cold (...do those really exist anyhow?).

The only time I mustered enough motivation to venture outside today (in the rain, of course), was to go pick up some Vegan supplies for the coming weeks;

Here is what I got:

Sun Warrior Raw Vegan vanilla
protein powder

• Sun Warrior Raw Vegan (dairy-free, gluten-free) vanilla protein powder
• This is a great source of (almost) pure protein! And I bet you're thinking it doesn't taste very good, but it is actually not that bad!
• Elderberry juice 
• This is to nurse my sore throat and stuffy nose - and I have to be honest, it doesn't taste as good as I thought it would :(.
• Udo's Choice Adult's Blend Probiotika
• I've been using this for a while, as it is excellent for digestion and intestinal health. I usually take one pill after my evening meal, and my tummy stays happy!
• Aurion Gluten-free porridge
• I've also been eating this for a while - it's delicious! I get bored with oatmeal, so it is good to switch it up with this one. Plus, it is an excellent source of protein and fiber!
• Linseeds (Flax seeds)



Udo's Choice Adult's Blend
Probiotika

• These are loaded with fiber and omega-3 fatty acids - to be sprinkled on my salads or morning oatmeal/porridge!

• Pumpkin seeds
• Pumpkin seeds contain a great deal of zinc, vitamin E, and other antioxidants. I plan on using these to keep my meals interesting.
• Almond butter
• A great source of protein, antioxidants, fiber, and mono-saturated fats. It is a great alternative to peanut butter 
• Raw dark chocolate
• I found Vegan chocolate!!

My Vegan starter kit (tofu not pictured :))!

21 Days of Vegan

It's that time again! My restless inner self is calling for another change, and after stumbling upon the Netflix documentary Vegucated, i've decided to go Vegan for 21 days. Last time I went 'Raw', the results were fantastic, leading to some permanent dietary changes. As a nutritionist, and out of sheer curiosity, i've tried almost every diet in the books (even the "Lemonade Diet" - and no, I do not recommend it) - but i've never gone vegan... until now.

As an enthusiastic lover of chicken and chocolate - two central staples of my weekly (everyday?) diet, this new challenge of mine will test my will-power to say the least. Aside from the moral reasons Vegans have for their lifestyle, there are a number of health benefits associated with this plant-based diet.

Health benefits associated with a Vegan diet include:

• Vegans have a lower risk of developing the following:
• Heart disease
• Various cancers 
• Diabetes
• Obesity
• Hypertension (high blood pressure).
• Lower cholesterol
• Healthier skin, hair, and nails
• More energy
• And a longer life (among others)!

Ok, so how hard can it really be? Well, here are the rules...

How to be a vegan (at least in the dietary sense):

• No meat (yes, this is the obvious one - and probably the most difficult for me!)
• No dairy (no prob - i'm lactose intolerant, so my dairy intake is quite low to begin with)
• No eggs (geeez, first no meat and now this?! Egg whites are a part of my daily protein fix!)
• No sugar/honey (... i don't really get this one, but ok, i think i'll survive)
• No meat (yes, we're listing this one again because it is so difficult to accept, we need to hear it twice...)

And by "chikin", they mean "tofu"

There are 2 notable (pre-planned) exceptions to the next 21 days:

1) I have a tapas date night planned with my boyfriend in 2 days - it's important that I don't let my diet and fitness get in the way of romance and quality time with the one I love!

2) New Years Eve sushi night! We've planned to ring in 2013 with some friends and some sushi :)

What is probably going to be the most difficult for me over the next 3 weeks?

mmmmm chicken, i'll miss you!

• Chicken, chicken, chicken. Anyone who knows me knows that i loves me some chicken - especially my boyfriend's chicken (he's quite the chef!)... i will have to remind myself it's only 3 weeks!
• Eggs. I love egg white omelettes and I love scrambled eggs (when I have time to make them!).
• Chocolate. Most chocolate contains some sort of milk product (and sugar), making it off limits for the purposes of my little vegan experiment. That said, first thing tomorrow i'm on the hunt for dairy-free, whey-free, and casino-free chocolate (yum?)...

Finally, I feel a cold coming on - my throat is a bit sore, i'm getting a bit stuffy, and i feel as i'm teetering on the edge of a full-on flu... that said, this vegan thing can go one of two ways for me: 1) I get really sick, and this whole vegan thing gets that much harder; OR 2) Completely changing my diet shocks my body into recovering quickly and not getting worse!

Stay tuned - i'm not above sharing all my dietary frustrations over the next 3 weeks, no matter how hormonal chocolate deprivation makes me!

...Said the American girl living in a diary nation...

Calorie-free bananas?! I wish!

A friend of mine told me she thought bananas were calorie-free (yes, 0 calories), and I thought it was time to write another post...

This is as close to zero calories as you get.

 It is surprising how un-aware people are with regard to their caloric intake and how "healthy" they are really being. And it is not just that people under-estimate calorie content, but they are just as likely to over-estimate it. After establishing that bananas are indeed NOT calorie free (and assuring my friend that if they were, she would have seen me eating a lot more of them), I asked her how much she thought the small basket of french fries she was eating was - "Around 2000-2500" was her answer. And lets clarify something - this friend of mine is a university-educated Economist, who I frequently turned to for help in my Masters level econometrics course, and who currently specializes in the field of health economics. Regardless of education, people don't seem to be paying attention or know what they are putting in their bodies.


So let's do some MYTH-BUSTING:

• First of all, that small basket of fries my friend was eating may not be healthy, but it does not amount to her daily caloric intake. I estimate the approximately 250 grams of french fries to be somewhere between 700-800 calories.

• Sadly, bananas are not calorie free. On the contrary, they are approximately 110 calories (depending on the size), and are actually one of the higher carb fruits. So, if you are hungry, have a banana - not 10.

• Low (or zero) calorie does not mean healthy. Diet sodas may not cause you to gain weight, but they are not keeping you healthy.

• To lose weight and/or maintain a healthy diet, nixing all carbs (Atkins Diet) is a baaaaaad idea. Losing weight is about maintaining a healthy caloric deficit (i.e. burn more calories than you eat) and the kind of calories matter! So, saying no to pasta while you binge on bacon and cheese won't help your goals...unless those goals are to have higher blood pressure, sabotage all long-term results*,  and suffer from chronic constipation - fun! 
• *Once your body stops being able to break down carbs - any carbohydrates you consume will go straight to fat storage!

This may be Atkins-approved, but it will NOT help you
lose weight or maintain your health!

So here are some easy ways to be a little more conscious about how many calories you are eating:

Best iPhone Apps:

NO, this is not mine! I'm lactose intolerant,
don't drink much coffee, and am allergic to gluten-
so this is pretty much all wrong for me! :)

1. Calorie Counter & Diet Tracker by MyFitness Pal - My favorite!
2. Calorie Tracker by LIVESTRONG.COM
3. Lose It!
4. Restaurant Nutrition
5. Calorie Counter by MyNetDiary
6. CalorieCounter by FatSecret

I also find that CalorieKing.com is a great source of information regarding caloric content - and even includes well-known brands and restaurants in the U.S.


Remember - your body needs calories to maintain weight and overall health, just make sure you have a basic understanding of how much you are consuming!

Happy skin, happy hair, happy me!

Yea, inner beauty is important, but lets be honest - outer beauty is kinda a big deal...

Hair, skin, nails - besides our figure, us women have a lot to worry about when it comes to beauty. If you are anything like me, you've got a stockpile of creams, lotions, conditioners, scrubs, masks, toners - and the list goes on of various beautifying products. And despite the economic crisis, sales of such beauty products has not decreased, but rather increased! 

Women and their beauty products -
transcending decades, if not centuries.

"What is surprising, however, is a spending phenomenon called the “lipstick effect,” which is a cute way of describing how women surprisingly spend more on beauty products during recessions. For example, did you know that L’Oréal was one of the few companies to experience growth in 2008? When all other sectors were approaching rock bottom, the beauty market was actually thriving." -Fashion Magazine, June 20th 2012


On top of the products themselves, I pay upwards of $75-100 for a deep-cleaning facial when I feel like I can afford the luxury - and I won't even start on the waxing, pedicure, and hair appointments. And despite all of this, in the past few weeks it seems as though my teen years have had a renaissance on my face with a blemish or three, everyday feels like a bad hair day, and my skin is drier than normal.

The conclusions I came to was that, despite all the products us women buy, most women (myself included!) are neglecting the most basic form of beauty care out there: Our diet! Right along side all those magazine advertisements and articles highlighting our new favorite beauty products, there are dozens of articles telling us how what we eat can has a substantial effect on our skin, hair, and overall glow.

Best foods for your hair!

Most detox diets are designed to cleans the inner organs and digestive system, but my plan now is to try a new kind of detox - this time focused on cleansing my skin, hair, and nails (from the inside out)!

Here are the basics:

Best foods for healthy hair:

• Salmon (and other fatty fishes)
• Dark green vegetables (think spinach, kale, broccoli)
• Nuts
• Oysters
• Carrots
• Eggs
• Bananas
• Yams

You can wear it AND eat it!

Best food for healthy skin:

• Yellow and orange fruits and vegetables (also red bell peppers!)
• Blueberries and pomegranates
• Tomatoes
• Legumes
• Nuts (especially walnuts and almonds!)
• Salmon (and other fatty fishes)
• Olive oil

Many of the same foods are found on both lists, and most foods I like. Oysters, however, I will have to pass on, and legumes I find difficult to enjoy. Even so, I will try to incorporate at least 3-4 of these foods into each day, and at least one from each list in every meal.

Also:

• Green tea every morning + 1 small cup of coffee at some point in the morning. Dermatologists are increasingly agreeing that caffeine is beneficial for skin, especially with regard to calming redness.

• Body scrub twice a week!
• I'm using the olive body scrub from The Body Shop

• Natural hair mask twice a week!
• 1) Eggs! That's right, eggs are excellent for your hair. And in fact, eggs + mashed bananas makes a great hair mask - add a little bit of water and let sit for 20-30 minutes. Then shampoo out.
• 2) Avocado mask: Avocados + 2 tablespoons olive oil + dash of honey - leave on for 20 minutes, then shampoo out.

• All natural face mask twice a week, recipes found here: http://beauty.about.com/od/skinflaws/a/facemasks.htm

• A LOT of water - I don't drink sodas, and rarely drink juice, so this shouldn't be a problem. Even so, I'm going to up my H2O intake like it's my job!

• SPF everyday. I'm guilty of often "forgetting" to put on sunscreen -or at the very least, a daycream with SPF - as I run out the door in the morning. 

Check back in two weeks to hear about my results!

Not only is it better for the body,
but a healthy diet is the cheapest beauty remedy there is!

You're sexy, and all your Facebook friends know it.

Are we turning to social media now to hold us accountable? Given the number of times we check Facebook, Twitter, Pinterest, Myspace (Ha! Not!), etc., it makes perfect sense to use all of your cyber buddies to keep you in check when it comes to your health & fitness. If you are telling the world the story about how your favorite sweater just shrank in the dryer and posting a photo of that fancy taco you ate for lunch, then you might as well share with the rest of the world that you workout.

You're sexy, and all your Facebook friends know it.

I have been noticing lately how many of my Facebook friends have downloaded applications that keep track of their exercise, such as Runkeeper and Endomondo, calculating how far they've run or biked, how many calories they've burned, how quickly they did it, etc. Today on my newsfeed I saw that one of my Facebook friends had run 5.23 km - my first thought was: "Thats a nice little run - good for him!" (...although I did question the 505 calories he supposidly burned - which seems like a bit of an over-estimation). My next thought was: "Yea, but does that nice little run count for anything if he isn't eating well?" Even if we are to believe that 505 calories were burned on that run, that is basically the peice of afternoon cake that your damn co-worker has brought in (again) + a handful of candy from the office candy bowl - and BOOM, you've just undone all that hard 5.23 km of work you've done! But Facebook isn't telling that sugar covered story, now is it?

Runkeeper snapshot

Lets remember that losing weight and being healthy is mostly about diet - and exercise will excelerate weight loss (while providing other health benefits such as lowering stress and blood pressure, improving mood, etc). SO, in that case, people should really be making us all proud to be their Facebook friend by posting what their eating on facebook - i.e. "Jennifer Ruscelle Robinson avoided 372 calories in delicious chocolate cake brought to the office today, and ate an apple instead." If any of you work in an office like mine, you will realize how that is - at times - more difficult than a 30 minute run.

After a witty little Facebook status update about how we should have some sort of application to keep track of calories, in addition to exercise, in order to keep people accountable - another Facebook friend commented with this:

(it's Ok, it's not a virus...)

https://www.youtube.com/watch?v=PsCGnbMpxOk&feature=player_embedded

Truly brilliant (and quite funny). If late-night snacking is your downfall, this is for you. Its a security system that protects you from yourself! Now, if only it could tell us what you were getting from the fridge!!

Caught in the act - but all of your 567 Facebook friends!

Work hard, play hard, and then, DETOX!

It’s been a busy summer already! After a six day sunny holiday by the pool in Malta, a week after I returned I was off again to the beautiful city of Amsterdam for a long four-day weekend. For me, vacation is vacation – which means I work out if I feel like it, and eat what I want. But when I arrive home again, it’s back to business – healthy eating and healthy living (e.g. sleep and training!).

This definitely happened in Amsterdam,
and I don't regret a second of it! :) 

When I get back from vacation, I like to detox – it is a great way to kick-start yourself back into routine, and cleanse of all your vacation sins. I've designed my own detox that works great for me. I’ve taken parts of other detox diets and found what I like and what is most effective– and I always encourage people to do the same. Maybe not all of my detox principles will work for everyone – but take what works and make it your own!

Jennifer’s Post-Vacation Detox

• No coffee (note: I said ‘coffee’, not 'no caffeine')
• Oh this is hard! Why no caffine? Because if you are anything like me, I’ve had quite a bit of coffee on my vacation; Café hoping in Paris, late nights in Amsterdam, iced coffees by the pool in Malta, indulging in every Starbucks I see because we don’t have them here in Copenhagen, etc….And for me, not being dependent on coffee is important, since I love the boost it gives me when I need it.  



Detox breakfast: Kusmi Detox Tea + Jenni's 'fruit soup' :)

• I trade my cup of coffee for Kusmi Green Detox Tea – and I drink anywhere between 1-3 cups of it a day.

• Only fruit in the morning!
• I make what I call “Fruit soup”; I blend frozen blueberries or frozen mixed berries, with a banana and water (NO milk or yogurt – I promise you won’t need it, and it is important to not consume dairy products when detoxing), and then I pour it over a chopped apple (or any other fruit you want) in a bowl. It may sound weird, but try it – it’s delicious!

• Only veggies in the afternoon/evening (on the first day)
• Make it easier for your body to digest and cleanse by only eating veggies and drinking tea for the rest of the day.
• If I get really desperate, I might have a few almonds or walnuts.

Detox salad: Red cabbage, mushrooms, bell pepper, salad
onion, kalamata olives (+ home-made mustard dressing)

• Go to bed early
• Getting back from vacation means getting back into a routine, which means getting sleep so you can: Go to the gym, go to work, do all that dirty laundry in your suitcase, etc. It is easier to get back into your training and every-day healthy diet if you are well-rested, so going to bed at a reasonable time is crucial.

• Drink plenty of H2O 
• You've been sight-seeing, you've been at the beach, you've been shopping and spending all that money you don't have - and during all of that fun, you've probably not been drinking enough water! Flying can also dehydrate you, so make sure you drink plenty of water upon your return home.
• Sweat!



Sweat it out!
(But maybe save it for the gym...)

• Hit the gym and sweat out all that vacation! One way your body gets rid of waste and toxins is by sweating, so try some particularly sweaty training, like spinning or Bikram (hot) yoga. Not your thing? Then hit the sauna or take a really hot shower (or five) - anything to help get your sweat on!

• Days 2-5
• Only fruit in the morning, then veggies and protein the rest of the evening. Although I recommend complex carbohydrates as a part of a healthy diet, during a detox, I don't recommend it.
• ONLY water or tea. No soda, no coffee, no juice.

This detox can be done for 1-5 days, but shouldn't go beyond that. It can also be used after a particularly sinful weekend or if you plateau in your diet and/or training and need a boost!

Work hard, play hard, and then, detox.

Quick Tips!

1) Drink more H2O!


That's right! Most of the time when you think you feel hungry - you're actually just thirsty! And that's because most of us don't drink enough water! Don't just chug it when you remember, but carry around a water bottle with you and sip it often - I promise you won't feel hungry as often!

Usually the simple things are the best
things for us.

2) Eat a good breakfast!


No skipping here! You (and your metabolism) will pay for it later. Waking up hungry is a GOOD thing! And no, a cup of coffee does not count as breakfast.


3) Make ONE change at a time -


Whether it is eating more often (every 3-4 hours), eating a smaller dinner, cutting out sugar, or whatever change it is you are trying to make - make ONE change at a time. Taking on too much will set you up for failure (and stress you out!)- so make one change, master it until it is routine, and then take on the next one.

Dear Stress, Let's break-up.

The other day I was talking to my Pilates teacher Tanja, and I asked her what she did - aside from teaching Pilates - to be in such great shape. Tanja has always a well-trained body, but after giving birth to her son a couple of years ago, she has managed to get into the best shape of her life! She of course eats a healthy (and raw) diet, but one of the other things she mentioned to me was something I hadn't ever thought about before: Stress hormones, and the effect they have on the body's ability to get and stay in shape.

...and then after all of this, you have to pick up the kids,
go to grocery store, AND get in your workout...

Tanja knows me - she knows I'm hardcore, that I like to push myself, and that I know what I've gotta do to get into excellent shape. What Tanja also knows first-hand is burnout, years of lifting weights and over training, and the result - what I'm currently going through now that my body is, essentially, giving out. So, Tanja has recommended a number of changes for me - with my training, with my diet, and very importantly - my stress levels.

Excessive stress - both mentally and physically - will prompt the body's adrenal glands to produce stress hormones, namely, adrenaline and cortisol. And i'm not just talking about work, family, and financial stresses - but also the stress one places on themself to put in enough gym time, eat a strict diet, be stronger, skinnier, faster, etc. When we stress about these things, Cortisol - the body's primary stress hormone - is produced, causing an increase in blood glucose levels (sugar levels). This in turn hinders the body's immune system, digestive system, and various other repair and growth processes. Equally important, Corisol is the hormone that speaks to your brain to control mood and motivation.

(Did you know that stress actually causes your body to crave fatty, sugary, and salty foods?! That's why you go for the tub of ice cream after a long stressful day instead of a salad!)

When stress is present in your life on a regular basis, this creates a number of potential long-term problems, including trouble sleeping, depression/anxiety, digestive problems, and fatigue. ALL of these things will interfere with the ability to maintain a healthy lifestyle. I hadn't realized myself that the primary source of stress I felt in my life was actually the pressure I was putting on myself physically - my constant focus on diet and exercise, and my persistent tendency to never be satisfied. As a result, my body has been producing hormones that actually diminish the work i'm putting in.

We already have enough stresses in life that we cannot avoid - so don't add to it with over-stressing about extra cardio time, forcing workouts when you're tired, eating an overly strict diet, and never feeling like you're doing enough.

If you want results, stress LESS.

Extra tip: Take B vitamins to help regulate mood and stabilize the body's cortisol output and stress levels.