KHFP Week 17: Eat Lower on the Glycemic Index

Even though its mid week of week 17, this new healthy tweak, habit, tip, trick secret etc.. is one that you have been doing if you are following this health and fitness project. Now its time to actually help you understand why this tweak is so useful and deserves to be put into better perspective. Have you ever heard of the Glycemic Index? If you are like me you probably have but never really knew what it was or how to follow it. The popular NutriSystem diet plan states that they use the Glycemic Index. I thought this was some elaborate scientific system that only they could provide for successful weight loss. Yes it is true that the Glycemic Index is a scientific method for weight loss, however it was developed to help those suffering from diabetes. The questions is…. Why is it so useful for weight loss?
   

What is The Glycemic Index?
In laymens terms; The Glycemic Index is a scale that indicates a food’s ability to raise blood glucose levels within two hours after digestion, the scale ranks food from 0-110.

Definition: The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise your blood glucose (blood sugar) level. A food with a low GI will typically prompt a moderate rise in blood glucose, while a food with a high GI may cause your blood glucose level to increase above the optimal level.

The glycemic index (GI) is a ranking of carbohydrate foods that individuals with diabetes use to manage their disease. This ranking is based on the rate carbohydrates affect blood glucose levels relative to glucose or white bread. Generally, the glycemic index is calculated by measuring blood glucose levels following the ingestion of a carbohydrate. This blood glucose value is compared to the blood glucose value acquired following an equal carbohydrate dose of glucose or white bread. Glucose is absorbed into the bloodstream faster than any other carbohydrate, and is thus given the value of 100. Other carbohydrates are given a number relative to glucose. Foods with low GI indices are released into the bloodstream at a slower rate than high GI foods.



Objective of Glycemic Index
The objectives of diet management in diabetic patients are to reduce hyperglycemia, prevent hypoglycemic episodes, and reduce the risk of complications. For people with diabetes, the glycemic index is a useful tool in planning meals to achieve and maintain glycemic control. Foods with a low glycemic index release sugar gradually into the bloodstream, producing minimal fluctuations in blood glucose. High GI foods, however, are absorbed quickly into the bloodstream causing an escalation in blood glucose levels and increasing the possibility of hyperglycemia. The body compensates for the rise in blood sugar levels with an accompanying increase in insulin, which within a few hours can cause hypoglycemia. As a result, awareness of the glycemic indices of food assists in preventing large variances in blood glucose levels.



A Low Glycemic Healthy Diet Can Help Protect Against Disease
A healthy eating plan that enables you to maintain a low to moderate Glycemic Index has great potential importance in treating and preventing chronic disease. As we (women over 40) get older, our bodies are more susceptible to chronic diseases. In studies in which persons with type 2 diabetes were given a low GI diet, their risk predictors of heart disease such as total cholesterol and "bad" LDL cholesterol fell. Persons with diabetes, in particular, can reap significant benefits from a low to moderate GI way of eating. In persons with diabetes, an uncontrolled glucose level-which means blood glucose levels are often too high-can lead to severe health complications including heart disease, blindness, kidney failure and limb amputations. Fortunately, an individual with diabetes who controls his or her blood glucose levels most of the time has little risk of these complications. This is true for anybody not just those with diabetes and this is why health professionals like using The Glycemic Index, because it promotes a healthier diet.


The Infamous Sugar Rush
Have you ever noticed that you feel lethargic after eating foods that stimulate a large insulin response, such as donuts or candy? This often happens because too much insulin is produced in response to processed sugary foods, and this excess insulin causes blood sugar levels to drop below normal, resulting in low blood sugar (hypoglycemia) and fatigue. When this happens, people who are unaware that the high sugar food they just ate is the reason for their sudden drop in energy reach for another sweet or high carbohydrate food, which starts the vicious cycle all over again. Once again this is the same effect as using a drug. Plus, you are consuming empty calories that pack on pounds.


　

How To Follow & Use The Glycemic Index for Weight Loss
Choosing foods according to their ranking on the glycemic index will improve your progress in shedding pounds. So, for weight loss choose foods low to med on the GI scale, the lower the better. The more foods you eat that are lower on the GI scale the more energy you’ll have and for longer, plus the less hungry you’ll feel. This seems easy enough, so why would you pay lots of money for diet program that follows the Glycemic Index. Because, this may seem time consuming and still somewhat confusing you may prefer utilizing the experts and that’s ok if you take that route. This is meant to make you aware of how the experts determine what foods you can eat that will make you feel fuller longer and shed those unwanted pounds. It’s no secret how they do it if they claim to follow a low glycemic diet. I love a structured plan but if I can do it myself I feel I have better control over being able to choose organic and hormone free foods.


The Glycemic Index Scale
The GI scale ranks a food item from 0-110. A high glycemic index value may be considered to be a number between 70 and 100; medium, between 50 and 70; and low, under 50. There are many sites you can visit that lists foods and their GI scale value like The Glycemic Index of World's Healthiest Foods. Not every food will be listed on a GI scale because it may not have a significant amount of glucose to cause a response or change in blood sugar levels. When planning a healthy meal based on The Glycemic Index follow these simple guidelines: main components should have a GI of no more than 70 and half of all components should have a GI below 50. Since the GI scale is based on individual food items, this may not be the most practical way to determine what to eat, therefore, the Glycemic Index Load was created to compensate.


GI Scale
High = 70 & up
Medium = 50-70
Low = 50 & under
 
High Glycemic Foods: Foods that are white tend to have a higher glycemic index. This includes processed foods made with white flour and white sugar. Other high glycemic index foods includes breads, bagels, English muffins, baked potato, and snack foods.

Low Glycemic Foods: Foods high in protein, while not necessarily high in fiber, typically score lower on the glycemic index scale. Low and medium glycemic index foods includes things like beans, oatmeal, and pasta.


　

　

The Glycemic Load
The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does the glycemic index alone. The Glycemic Load is a classification of different carbohydrates that measure their impact on the body and blood sugar and takes into consideration every component of the food as a whole. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. The glycemic load details the amount of carbohydrates per serving a food contains and its glycemic index. You need to know both things to understand a food's effect on blood sugar. Because the glycemic load looks at both components, the same food can have a high glycemic index, but an overall low glycemic load, therefore these two values are vastly different.


Glycemic Load Scale
The GL scale rates a GL of 20 or more as high, a GL of 11 to 19 inclusive as medium, and a GL of 10 or less as low. Foods that have a low GL almost always have a low GI. The Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2008 has a definitive glycemic index list and glycemic load list, it includes various brands of food items.


GL Scale
High = 20 & Up
Medium = 11-19
Low = 10 or less


Foods with a low glycemic load keep blood sugar levels consistent, therefore avoiding the highs and lows caused by blood sugar levels that jumps too high and quickly drops, known as the candy bar effect or the sugar rush. A diet focused on foods with a low glycemic load can make it easier to lose weight, avoid diet plateaus and help burn more calories.

It may be tough to figure out if a food has a high or a low glycemic load, but as a general guideline, the more fiber a food has the better. Here is a glycemic load reference list with many common foods to let you know which are low, medium, and high. Remember that the glycemic load takes into effect the glycemic index as well.


Foods with a low glycemic load of 10 or less: Kidney, garbanzo, pinto, soy, and black beans

Fiber-rich fruits and vegetables, like carrots, green peas, apples, grapefruit, and watermelon
Cereals made with 100 percent bran
Lentils
Cashews and peanuts
Whole-grain breads like barley, pumpernickel, and whole wheat
Whole-wheat tortillas
Tomato juice
Milk
　

Foods with a medium glycemic load of 11 to 19: Whole-wheat pasta and some breads
Oatmeal
Rice cakes
Barley and bulgur
Fruit juices without extra sugar
Brown rice
Sweet potato
Graham crackers
　
Foods with a high glycemic load of 20 or more:High-sugar beverages
Candy
Sweetened fruit juices
Couscous
White rice
White pasta
French fries and baked potatoes
Low-fiber cereals (high in added sugar)
Macaroni and cheese
Pizza
Raisins and dates

Even though the Glycemic Index was created to help those with diabetes to control their blood sugar levels, health experts have seen the benefit it can have on those trying to lose weight. The index allows for you to pick and eat healthy foods that create volume, therefore you can eat more food that keep you fuller longer, in a good way. Both the GI & GL scales are very important not only to those with diabetes trying to lose weight but is also good for women over forty trying to lose weight. It is not a myth that weight loss for women over forty gets more difficult because of pre-menopause making women have to work harder to combat weight gain. Also, many times people develop adult onset diabetes, because as we get older our unhealthy eating habits take a toll on our overall health. By eating lower on the Glycemic Index and foods with a low Glycemic Load you can have better control over your health and weight. As with any new habit it will take some time to get used to, but if you have been following Kandie’s Health and Fitness Project, it should just be a matter of refining your food choices to make sure you are eating foods lower on the Glycemic Index and Glycemic Load more often. You should still be keeping a food journal, tracking calories (not obsessing), trading up to healthier choices and exercising. Remember that each week builds upon the previous week, so just because you did week sixteen last week doesn‘t mean you can forget it, you have to continue doing week sixteen from here on out.

　

Weekly Checklist (Weeks 1-16)
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy
Grab a Superfood
Plan Your Healthy Day
Trade Up Your Oil
Eat Lower on The Glycemic Index



Assignment
This weeks assignment is relatively easy. Find a good source that lists the foods on the Glycemic Index along with their GI values. Also, find a good list that contains the Glycemic Load and their values. You can print out the lists to use as a reference when shopping or making meals, or just jot down a few that you already consume and enjoy. Be creative when choosing foods from these lists to help make eating healthy, both enjoyable and sustainable.


　

References
“The Lowdown on Glycemic Load” By Diana Rodriguez Medically reviewed by Christine Wilmsen Craig, MD
http://www.everydayhealth.com/diet-nutrition/101/nutrition-basics/the-glycemic-load.aspx
The Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2008 by David Mendosa
www.mendosa.com/gilists.htm
Glycemic Index
http://www.amsa.org/healingthehealer/GlycemicIndex.pdf
The Glycemic Index of World's Healthiest Foods
 http://whfoods.org/genpage.php?tname=faq&dbid=32
“Glycemic Index” By Julie Lager The Gale Group Inc., Macmillan Reference
http://ask.healthline.com/galecontent/glycemic-index?o=3986&qsrc=999
What is the Glycemic Index?
http://whfoods.org/genpage.php?tname=faq&dbid=32

Picture Source
Glycemic Index Scale
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSjQ4vUqbv1r3kC6rULc9iWdvVfWnhWQEtwpUNxzKGWNvnn4nH4RoVXTQ

KHFP Week 16: Trade Up Your Oil

Now its time to cut back on the amount of oil used in your daily cooking and trade up to more healthier options. Even though oils are packed with calories and fat, some oils do have valuable vitamins, minerals and nutrients. These are not your ordinary everyday cooking oils used to fry foods. Instead, these oils come from nutrient dense sources. Because oils consist of mainly fat and calories you still have to use in moderation, even the healthier ones.

This is not an exhaustive list but it contains those oils that add healthful benefits as compared to ordinary cooking oils like vegetable oils, margarines and shortenings that just add nothing but fat and calories. What this means is you have to avoid fried foods like it’s the plaque. I love French fries and fried chicken too, but I tend to think of how much exercise I gotta do to work off that meal. So, its better to just avoid fried foods in general. It’s worth the sacrifice in the long run.

Oil makes things taste good and rich, it occurs naturally in seeds and nuts. If you are on a plant based diet there is no need for additional oils if consuming adequate amounts of seeds and nuts. If you want to lose weight you need to cut weigh back on oils, all kinds. Olive oil is the best of the oils but it has fat calories similar to butter so use it in small quantities. Olive oil is used extensively in vegetarian diets. Make a conscious effort not to drizzle oil all over everything, but if you do, make sure its one of the good ones. As a general rule, if the food looks slick and shiny then it probably has lots of oil in it which means lots and lots of extra calories. This is especially true for decadent desserts.


Instead of oils you can use cooking sprays, but only a little, do not coat the pan heavily because its really hard to quantify a serving size. The calories can easily add up using cooking sprays so check the label for the amount of calories per serving. Don’t be fooled because it’s a spray, and think you can coat the entire pan heavily. The goal here is to cut back on the amount of extra oil you are consuming daily. Since there is very little nutritional value in ordinary cooking oils, this week’s goal is to introduce oils that do have health benefits. All oils have lots of fat and calories so you still have to use them sparingly. There are plenty of alternatives to using oils, you can try sautéing with vegetable broth, wines or organic juices, season food with chopped or sun-dried tomatoes, fresh garlic, carmelized onions, vinegar or fresh fruit salsas. If these just don’t do the trick for you, then its time to trade up your oil. The thing to remember about why we consume oils is basically because of its slickness and richness, not so much for its nutritional value.


 
Wonderful Olive Oil
We will start off with the most well known and highly regarded of the healthful oils, which is Olive Oil. Olive Oil has a high concentration of monounsaturated fatty acids, which studies show promote "good" cholesterol (HDL) while lowering "bad" cholesterol (LDL). It is also known to be gentle on the digestive system. Good quality olive oil contains valuable vitamins and nutrients, and it is loaded with antioxidants which many believe help protect the body from cancer. Extra-virgin olive oil is the most digestible of the edible fats and it helps to assimilate vitamins A, D and K. It is noteworthy that olive oil has a beneficial effect in the dietary treatment of diabetes. In addition it helps control blood pressure and increases bone mass. There are several different classifications of olive oil which may seem confusing when trying to buy it.

The Four Classification Types of Olive Oil
These days there are an increasing array of organic and boutique olive oils offered for sale, some of them quite pricey. In general, the less processed an oil the more nutrients it contains, although the more expensive it tends to be.
 

Extra Virgin
Extra virgin olive oil comes from the first press only and is the highest quality olive oil with perfect flavor, aroma, and balanced acidity. This olive oil is less processed than Virgin olive oil and is very delicate in flavor. It’s perfect for salad dressings, marinades, and for dipping bread.


Cold Pressed Olive Oil
Cold pressed olive oil is an unregulated label description. Back when olive oil was pressed the second time using hot water and steam to extract the last drop, the heat during the second pressing took away the delicate flavors. Today, premium olive oil is cold pressed, which means the olive paste is gently warmed to room temperature to avoid losing taste and pressing is done in winter, when it’s cold, to further retain flavor. Most better brands are also advertised as "cold pressed," meaning they aren't heated up beyond room temperature during processing.


Virgin
Virgin means the olive oil was produced without any chemical additives, so it contains no refined oil. It has an acidity that’s less than 2%, so it tastes better. Virgin refers to the fact that the olive oil has been less handled or manipulated during processing. "Virgin" olive oil generally comes from the second pressing.


　
Regular, Pure or Light Olive Oil
“Regular” or "pure" olive oil has been chemically refined and filtered to neutralize both undesirable strong tastes and acid content. This olive oil is of lower quality and usually the least expensive. They have lower nutrient levels as a result. "Pure" olive oil is made by adding a little extra virgin olive oil to refined olive oil. It is a lesser grade oil that is also labeled as just "olive oil" in the U.S. "Light" olive oil is a marketing concept and not a classification of olive oil grades. It is completely unregulated by any certification organizations and therefore has no real precedent to what its content should be. Sometimes, the olive oil is cut with other vegetable oils.
 

How to care for your olive oil
Resist the temptation to place your beautiful bottle of olive oil on the windowsill. Light and heat are the #1 enemy of oil. Keep olive oil in a cool and dark place, tightly sealed. Oxygen promotes rancidity. Olive oil is like other oils and can easily go rancid when exposed to air, light or high temperatures.


　

Other Healthful Oils 
Many people are so use to using vegetable oil, canola oil, or Crisco for frying and fail to venture into using other more healthful oils. With these oils, high temperatures cause them to change molecular structure and oxidize. Some of us just may not know this and continue to reuse them anyway. Nowadays, we see oils already infused with herbs like Crisco’s new line of flavored oils. Cooking oils like Canola, Safflower or Peanut oils are good for frying and baking. Some of the oils highlighted in this health project do perform well under extreme heat and add flavor to your food as well as health benefits. But my reason for choosing these oils is not for frying but for sautéing, stir-frying, and especially for salad dressings.


Grape Seed Oil
Prized by chefs and popular in France for its neutral flavor and high smoke point, this polyunsaturated-rich oil is made from the seeds of wine grapes. Grape seed oil is adept at raising “good” cholesterol (HDL) and lowering LDL or “bad” cholesterol. Grapeseed oil has been found to improve heart health and it's high in protein and fiber. Studies suggest that Grape Seed Oil and its Extract constitute anti-inflammatory, anti-oxidant, anti-histamine, anti-aging, anti-allergic, antimicrobial, and adaptogenic activity. Therefore, it has been beneficial in the treatment of a number of health issues which include: arthritis, edema, dermatitis, acne, wrinkles, dry and itchy skin, age spots, sun burns, chapped lips, wounds, bruising, stretch marks, varicose veins, hemorrhoids, chronic venous insufficiency, premature aging, premenstrual syndrome (PMS), weight loss, stress, dandruff, hair loss, warts, cardiovascular diseases especially atherosclerosis, hypertension, high cholesterol levels, diabetes, visual impairment, cataract, and macular degeneration. Studies also suggest that its free radical scavenging activity may strengthen the immune system and reduce the risk of developing cancer. So, by trading up your oil to using grapeseed oil, internally or externally you will improve your overall health tremendously.

Taste: Clean, light flavor so it works well when you need a neutral-tasting oil to cook with
Uses: Frying, sautéing, stir-frying and other high-temperature cooking methods. Good for ethnic dishes and salad dressings
Storage: Opened, it will keep for up to a year in a cool, dry cabinet.



Coconut Oil
Coconut oil (a solid waxy white fat) is riding a wave of popularity among the health food crowd. Some reports suggest the saturated fats in coconut oil are not as damaging as the saturated fats in fatty meat or heavy cream. But expert opinion from the Academy of Nutrition and Dietetics and the American Heart Association still hold that oils high in saturates (this one is 86% saturated fat) are best limited. "But there are a lot of health benefits that go beyond just what kind of fat it is," Cates says. For instance, coconut oil is high in lauric acid, a nutrient our bodies need to help our immune systems. Coconut oil comes in a variety of forms, so you want to be sure you get the right kind. Extra-virgin centrifuged coconut oil has a light coconutty flavor, making it good for baking (if you want a little extra flavor in your cookies or cakes), whereas expeller-pressed coconut oil has no flavor at all and is a good substitute for butter or shortening.

Taste: light coconutty flavor with a hint of sweetness and vanilla
Uses: Sautéing, baking, making popcorn
Storage: Keeps at room temperature


Walnut Oil
Walnut oil contains Vitamins B-1, B-2, and B-3, Vitamin-E, Niacin and Vitamin C. The high concentration of alpha-linolenic acid (ALA) which is an omega-3 fatty acid that is converted to eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), and is rich in omega-3 fatty acids(which are easily utilized by the body) and antioxidants are the reason walnut oil has cardio-protective benefits. The practical benefits of regular use are significant reductions in coronary heart disease risk, possible decreases in cancer risk and slowing of the aging process. A 35 gram serving of walnut oil provides the same nutritional benefits as 50 grams of walnuts. It is also known to help combat belly fat. When it is heated, it can become slightly bitter so its best used cold.

Taste: rich, nutty flavor
Uses: best used uncooked in cold sauces, unrefined walnut oil is terrific on salads, particularly when you combine it with bits of walnuts (add walnut oil to a chicken or turkey salad along with some grapes and chopped walnuts), toss freshly cooked pasta in a mixture of walnut oil and spices, or brush a thin coat of walnut oil on grilled fish and steaks just before serving, and to jazz up desserts for a nutty flavor!
Storage: cool, dark cupboard the shelf life is three months, keep refrigerated for optimal shelf life, it may solidify, if so let it sit at room temperature before using.



Flaxseed Oil
While it needs careful handling, the delicate golden colored oil extracted from flaxseeds offers vegetarians a wealthy bounty of plant-based polyunsaturated omega-3 fats (alpha linolenic acids or ALAs). Preliminary evidence suggests ALAs may help lower cholesterol. One hitch: the oil doesn’t let you tap into the cancer fighting fiber or lignan compounds found in the whole seeds. In health food stores, they now carry flavored flaxseed oil so you can experiment with different flavors. This oil is also best used cold, definitely not good for frying foods.

Taste: Subtle nutty flavor
Uses: Salad dressings, cold pasta salads, smoothies or any recipes that keep the oil at cold temperatures
Storage: Buy in small batches, keep refrigerated, and use quickly



Wheat Germ Oil
Wheat germ oil is an unrefined oil that is obtained from the embryo or germ of the wheat kernel. It has a thick consistency, strong aroma and is a light yellow, fat soluble natural oil. The benefits of wheat germ oil stem from the fact that it contains almost 25% of the total proteins, vitamins and minerals of the wheat grain. It is the richest source of Vitamin E (a rich source of the complete vitamin E complex and phytosterols) than any other vegetable oil. It also has a high content of Vitamin A, Vitamin D as well as Vitamins B1, B2, B3, B6, F, and essential fatty acids. Other benefits of wheat germ oil is it contains lecithin, plus its antioxidant properties, its effect in strengthening the immune system and restoring overall health. Wheat germ also supports the body's function during exercise.

Taste: mild flavor
Uses: taken orally as a supplement, use it to enhance taste of various recipes use as salad dressings, drizzle it over pasta or steamed vegetables.
Storage: It should be kept away from high temperatures because if exposed to extreme temperatures, it may turn rancid. However, if kept properly, the shelf life of wheat germ oil can be extended up to a few months.




Other oils you may not be familiar with and should get to know is sesame oil, hemp oil, avocado oil, pistachio oil and macadamia nut oil. The list has grown in numbers in recent years because people are beginning to realize the benefits of using these oils. All these different kinds of oils are better than your ordinary cooking oil used to deep fry foods. They add flavor and variety to your healthy dishes and provide unlimited ways to spice up any dish. Keep in mind that, like wine, healthier oil can vary in flavor depending on how they are harvested, processed, and bottled. Less processing (cold-pressing) typically yields richer more robust flavors. More processing equates to a blander or more neutral oil. And once you’ve made your selection, handle oils carefully. The healthier oils that contain monounsaturates and polyunsaturates are delicate. A good general rule of thumb is to store healthy oils in a cool cupboard away from light and heat. What happens if you don’t? Fatty acids in the oil can oxidize making the oil taste bitter or rancid.


While doing my research for the last couple of posts, I’ve been finding so much material, it has put me behind a little. I have found that many of the sites doing health projects, only give you vague information or descriptions and lack real examples. I try my hardest to fill this void by providing actual workouts, meals, and schedules or telling you what to look for when trading up to a healthier version. I know my information my seem a little long winded but I hope it does more than just provide snippets of information. When I visit a health and fitness project site I want to know how I can realistically use the information and put it into action. For instance, if they say eat 1500 calories daily for weight loss, I want to know how to put it together. Hopefully, now that you have come across this health and fitness project, it has given you a workable game plan for losing weight and has provided you with actual examples, motivation and knowledge.  By no means is the information meant to be a substitute for sound medical advice, but instead is meant to increase your knowledge base concerning eating healthy and losing actual weight.


　

Assignment
Since the list of healthy oils is lengthy and some did not make this post, doesn’t mean they are less beneficial. However, your assignment is to locate at least three oils not profiled here and determine their health benefits, taste, uses and storage. Also, determine how you can add them to your daily menu (in moderation of course) over the next few weeks.


　

Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy
Grab a Superfood
Plan Your Healthy Day
Trade Up Your Oil



References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
“The Health Benefits of Olive Oil” Published on December 29, 2008 by Dr. Edward F. Group III, DC, ND (Refer to this site for Seven Uses for Organic Olive Oil)
http://www.globalhealingcenter.com/natural-health/benefits-of-olive-oil/
“8 Surprising Uses for Olive Oil” By Brian Clark Howard, (Refer to this site for different uses for olive oil, as well as vinegar, vodka and ketchup)
http://www.thedailygreen.com/green-homes/latest/olive-oil-benefits-uses-460609
Olive oil's health benefits
http://www.healingdaily.com/detoxification-diet/olive-oil.htm
“Properties and Benefits of Olive Oil”
http://www.olioeolivestore.com/properties-benefits.html
“8 Alternative Healthy Cooking Oils” by Maureen Callahan, MS, RD, (this site has recipes for using some of these oils)
http://www.myrecipes.com/healthy-diet/alternative-healthy-cooking-oil-00420000011357/
4 Alternative Cooking Oils That Belong in Every Kitchen by Emily Main
http://www.rodale.com/good-fats?page=0,1
“Grape Seed Oil Health Benefits”, (refer to this site for other uses of grapeseed oil)
http://www.homeremediesweb.com/grape-seed-oil-health-benefits.php
“Health Benefits of Walnut Oil!”
http://www.seedsofsustainability.org/uncategorized/health-benefits-of-walnut-oil/
“Health Benefits of Walnut Oil” by Dr. Linda Posch MS SLP ND
http://whatscookingamerica.net/LindaPosch/WalnutOil_HealthBenefits.htm
“Benefits of Wheat Germ Oil” by Debopriya Bose
http://www.buzzle.com/articles/benefits-of-wheat-germ-oil.html


 
Picture Sources
Healthy Oils
Olive Oil
Grapeseed oil
Coconut Oil
Walnut Oil
Flaxseed Oil
Wheat Germ Oil

KHFP Week 15: Plan Your Healthy Day

Kandie’s Health & Fitness Project is about making small but significant healthy changes a little bit at a time. The project is meant to be especially beneficial for women over forty by incorporating healthy foods and exercises that address this age group and their special needs. Each week points out the benefits for adding these healthy foods. The descriptions are broad in nature, but if you look closely the descriptions point out benefits like helping with osteoporosis, increasing metabolism, boosting the immune system, and lists vitamins & minerals. All these things concern your health as you get older.

The corresponding information is just that, information for an individual to determine or realize how it can benefit his/her health situation. Some elements like the super foods have antibiotic properties, anti-inflammatory properties, and are effective as pain relievers. Also, things like switching to non-dairy products like soy has been found to better benefit women when it comes to weight loss. Eating more fruits, vegetables and whole grains are also known to help women approaching and going through menopause. Many books have surfaced regarding menopause and a woman’s eating habits, which they say can better alleviate the effects of menopause. Therefore, each one of this project’s healthy tweaks will benefit anyone, but it is tailored for women over forty and written from a woman over forty perspective.


The fitness project is past the half way mark and now is the time to start putting things together more cohesively. You need to be able to plan your day in advance in order to keep you on track. There are so many obstacles that can steer you away from eating healthy and exercising regularly. Some of these can be your food budget, your job, your family, your friends, stress, emergencies, your schedule etc. This week’s focus is to get you thinking ahead of time and preparing meals and snacks in advance. You can designate a specific day like Sunday to plan out your entire week. You can set aside a specific time of day to plan your meals and workouts. However you decide, just plan on making out your schedule. As the saying goes, “If you don’t have a plan, then plan to fail”.


Think about all the previous weeks' tweaks and determine which ones you need to do everyday. Some of them you can incorporate into your schedule 3-4 times a week instead of everyday. For instance, drinking 8 glasses of water a day, eating a hearty breakfast and eating an apple should be done everyday. Exercises like walking or weight training can be done every other day. Refer to the weekly checklist at the end of this post for the entire list.


Get organized so you can have a plan laid out in front of you that you can refer to throughout the day to keep you on track. When you put everything in writing it holds you accountable, kinda making sure you get it done. The reason why most people fail at weight loss is because they don’t have a plan. One of the reasons why weight loss programs like Jenny Craig, Weight Watchers or Nutri-System work is because they do all the work for you and put you on a plan. This is great because if you are very busy the meals are created for you. The one drawback is that once you are off the structured meal plan you tend to fall back into your old unstructured unhealthy bad eating habits.
 

You need to arrange your day according to your own needs. Make sure to jot down your work and family responsibilities first and then schedule your three meals and snacks. You can create your own daily spreadsheet or get a daily planner that you can carry with you for reference and reminders. You can search online for menu planners you can download for free to help get you started. It may start off kinda rough but once you get the hang of it, you can plan weekly meals and shopping lists. The more involved you are in the planning process, the more successful you will become. Make sure to keep your cupboards stocked with some basic staples to help with the planning process. This can be whole grain breads, cereals or crackers, whole grain flours for baking, whole grain pasta, nuts, seeds, olive oil, dried fruits, canned beans, canned fruits, and protein or energy bars. You can start planning your meals and shopping list based on the menus in KHFP Week 12 if you are unsure how to create a healthy meal.

 
I can not stress how important it is to plan your day. There has been a few weeks that I’ve found myself struggling to stay on track. But keeping a food dairy has actually helped me become more aware of what I have or have not been consuming. I have noticed how my belly is looking less bloated and my pants don’t feel as snug which means the inches are coming off, I just need to be more focused. By putting myself on an eating schedule, my body tells me when I should be eating. Typically, you should eat something every 3-4 hours while awake. Try not to eat a heavy meal 3 hours before bedtime. So, if your bedtime is 11pm then your dinner should be before 8pm.


Here is what your KHFP schedule might look like (not including work or family):

7:00am     Wake up, drink glass of water (1)
7:30am     Eat hearty breakfast, sprinkle some flax on it & take vitamins
9:30am     Drink glass of water (2)
10:00am   Eat an Apple
11:30am   Drink glass of water (3)
12:00pm  Toss up big salad, add a superfood, drink sparkling water or herbal ice tea
2:00pm    Drink glass of water (4)
3:30pm    Snack on handful of nuts or seeds
4:00pm    Drink glass of water (5)
5:30pm    Get Movin, or Pump It Up
6:30pm    Drink glass of water (6)
7:00pm    Eat dinner based on abs made in kitchen week 12
9:30pm    Drink glass of water (7)
10:00pm  Schedule your day, prepare tomorrow’s meals
11:00pm  Drink glass of water before bed (8)


By preparing your meals ahead of time you can shave off some time during your otherwise busy schedule. That is one less thing you have to stress about. Plus, when things don’t go according to plan you will at least still be on track for your meals. You can make sure you have a piece of fruit, some nuts, or a protein bar on hand to keep you from being tempted to swing through the drive thru. Keep some bottled water or sparkling water on hand as well. Another good way to trade up your drinks and stave off hunger is to keep some herbal tea packs on hand like green tea. You can also add honey or lemon to your water, sparkling water or green tea.


Remember that people are watching you and may not understand why you are so hell bent on eating healthy or why you are by passing on the chips & cookies. Subconsciously they will try and sabotage your efforts, they may mock you and taunt you. Just remember that you have a plan and stick to it. Once they begin to see how you look, act and feel they will ask what are you doing to lose weight because you look great. Tell them that you planned on losing weight and followed this awesome health and fitness project (smile).


　

Assignment
Determine if you want to plan your schedule weekly, daily or both. Invest in a good planner or create a daily schedule sheet you can fill in and carry with you. I’m a firm believer in setting routines or schedules. I try to eat breakfast, lunch and dinner around the same time everyday because it allows my body to get used to being fed so I won’t skip meals. Make yourself a basic template or checklist based on the weeks we’ve covered so far and then build from there. You can combine tweaks to create an awesome meal in order to get them all into your schedule.
You can download this very basic/generic printable weekly meal planner to enter your meals and use this basic template for scheduling meal times.

Basic Template:
Wake up, drink glass of water #1
Eat hearty breakfast
Put flax on it
Take vitamins
Drink glass of water #2
Eat an Apple
Drink glass of water #3
Lunch: Toss up a big salad
Eat a superfood
Trade Up Your drink
Trade Up Your Dairy
Drink glass of water #4
Go a little nuts
Drink glass of water #5
Get Movin, or Pump It Up
Drink glass of water #6
Dinner: abs made in kitchen
Drink glass of water #7
Snack: say no to your poison
Schedule your day, prepare tomorrow’s meals
Drink glass of water #8 before bed



　
Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy
Grab a Superfood
Plan Your Healthy Day


 
References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston

Picture Sources
Franklin Planner
Organized Pantry

KHFP Week 14: Grab a Superfood

Superfoods For Weight Loss
Superfoods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of anti-oxidants and essential nutrients - nutrients we need but cannot make ourselves. Therefore, superfoods are ideal for weight loss and weight management. They give the body the desired nutrients it may be lacking.

Superfoods are extremely potent nutrient dense foods that help detoxify the body, improve your digestion, act like medicine in the body, stave off bad food cravings, be more active and energetic, and assists in weight loss. There is much debate about what is considered to be a superfood. Therefore, it depends on your accepted definition. Raw vegans and most health enthusiasts only agree on a few super foods. Based on your determining criteria of what is a superfood, the list of super foods can go as high as 50 different kinds or more.
 
Superfoods can be grouped into many different categories, for this project they are green super foods, fruit & nut super foods, seaweed super foods and bee superfoods. This is by no means an exhaustive list, it is just a starting point in order to get you thinking about super nutrition and how adding just one or two of these powerful foods can catapult you into living a healthy and fit lifestyle.


　

Green Superfoods
Green superfoods have the highest concentrations of easily digestible nutrients, fat burning compounds, vitamins and minerals to protect and heal the body. They contain a wide array of beneficial substances including proteins, protective photo-chemicals and healthy bacteria helping you to build cleaner muscles and tissues, aid your digestive system function and more effectively protect you against disease and illness.


　
Green superfoods are extremely rich in chlorophyll - the pigment that gives plants their green color. The molecular structure of chlorophyll is very similar to that of human blood and studies show that when this is consumed, the production of hemoglobin in blood is increased. Higher amounts of hemoglobin in the bloodstream means more oxygen-rich blood, the first and most important element that cells need to thrive. Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. These particular vegetables act as mini-transfusions for the blood, a health tonic for the brain and immune system, plus a cleanser of the kidneys. Health enthusiasts include the following as green superfoods: rocket, spinach, dandelion greens, kale, watercress, parsley, endive, chicory, broccoli sprouts and mustard sprouts. If you want the one that most all health enthusiast agree packs the most punch then choose Kale because it is the most nutrient dense of all green superfoods.


Kale: the powerhouse of the super foods, it’s the most powerful green on the planet. It is high in fiber and cleans out your colon. Also, it is nutrient rich containing vitamins A, C, K, calcium, folic acid and antioxidants. It lowers cholesterol, its an anti-cancer food, it protects against breast cancer, prostate & colon cancers, and it has an anti-inflammatory effect. If you are a woman over forty then this superfood is a must. It will benefit you in so many ways especially as you approach menopause because its packed with nutrients you need. You can steam or sautee kale in olive oil or orange juice, add to soups or stir-fry, or use in a green juice.
 

Try Kale chips: rinse and dry Kale leaves, then toss in a little olive oil, then roast in an oven at 300 degrees for 20-30 minutes, check every 10-15 minutes turning if necessary until crisp, then sprinkle on some nutritional yeast (it’s a yellow flake or powder that has a cheesy flavor)


Wheat grass: is the sprouted grass of a wheat seed. Unlike the whole grain, because it has been sprouted, it no longer contains gluten or other common allergic agents. Wheat grass is super alkalizing and is excellent for promoting healthy blood. It normalizes the thyroid gland to stimulate metabolism thus assisting digestion and promoting weight loss, due also to its high enzyme content and cleansing effect.


Spirulina: is a cultivated micro-algae which has been consumed for thousands of years by the indigenous peoples in Mexico and Africa. It is one of the highest known protein sources on Earth and contains 70% complete protein, towering over steak which consists of only 25% protein once cooked. Studies have shown that spirulina can help control blood sugar levels and cravings thus making it a key food for diabetics, and can be used to assist in weight loss as a general nutritional supplement. Add to juices or smoothies as a pick me up.


　

Fruit & Nut Superfoods 
Fruit and nut superfoods are high in anti-oxidants that fight free radicals in the body. Free radicals, in part, are a natural occurrence through metabolism however, extra and unnecessary free radical load can be put on our bodies by external factors including pollution, cigarette smoke, radiation, burnt foods, deep fried fats and cooked foods. Many of natures fruits & nuts are super foods. Walnuts are the most recognized of the nut super foods and rank at the top of the list. Many super foods in this category are somewhat exotic and less well known by the masses but are well known amongst health enthusiasts. Here are just a few fruits and nuts you may or may not be familiar with that are considered super foods.


Fruits
Goji Berries: are a sweet red fruit that falls between a cherry and a cranberry, they grow on vines in the protected valleys of inner Mongolia and Tibet. The Chinese use them for longevity, to increase strength, and to enhance sexual energy. These distinctively flavored red berries are a very rich source of vitamin C, having 500 times more vitamin C per ounce than oranges and more than any other fruit. They are a superb source of vitamins A, B1, B2, B6 and E and contain a full complement of protein with 18 amino acids, 21 trace minerals and are high in fiber. They contain the highest level of antioxidants making it an ideal natural whole food for reversing aging and protecting against disease. Goji berries keep cravings in check, they have lots of chromium(a mineral that assists the weight loss process), and they help preserve lean muscle.



Blueberries: are full of antioxidants, they contain vitamin C&E, potassium, manganese and fiber, they have no cholesterol, are excellent for your digestion, and are low on the glycemic index, plus they have a favorable influence on blood sugar regulation. Consume at least one cup of blueberries as a superfood to reap the benefits.


Acai berries: have long been a part of the staple diet of the tribes in the Amazon. With the appearance of a purple grape and taste of a tropical berry it has been shown to have powerful antioxidant properties thanks to a high level of anthocyanins, pigments also found in red wine. Make sure to look for the freeze dried acai fruit in which the nutrients are kept intact or when buying the juice look for a brand that has not been pasteurized or heated in any way. As with any exotic fruit it may take some adjusting to the taste.


Noni: this fruit has been used by Polynesian islanders as a regenerative medicine for more than 1500 years. Research documents that the noni fruit has astounding anti-bacterial properties, even against E-coli. It has anti-tumor activity, anti-inflammatory properties, is effective as a pain reliever, generates cell repair and strengthens the immune system. Noni contains a multitude of vitamins, minerals, enzymes and phytonutrients. Many believe that the synergistic effect of the multi-spectrum nutrients is what gives it its potency. It has been proven beneficial for colds and flu's, digestive disorders, skin disorders, pain relief, headaches, infections and more. One of the best and first noni juices on the market is Tahitian Noni Juice by Morinda (which still may not be available in stores). Noni juice is good for energy, lowering blood pressure and regulating blood sugar levels. Some say its an acquired taste.


Nuts (seeds)
Chia Seeds: are an excellent source of antioxidants, omega-3 fatty acids, calcium, a good source of protein, low in saturated fat, no cholesterol, high in fiber, calcium, manganese, thiamine and phosphorus. When adding to a liquid the seeds soak up the liquid because of the soluble fiber, it soaks up to seven times its weight. Can be used to correct constipation, acting like a scrub brush as they move through your digestive system. Chia seeds are best consumed whole or ground rather than as an oil or supplement. Add them to smoothies, sprinkle on oatmeal, mix in yogurt, add to salads and use as a thickener in pasta sauces. Because chia seeds don’t have much of a taste you can add them to many dishes. They are calorie dense so stick to about 1 tablespoon a day.


Coconuts: young coconuts are one of the highest sources of electrolytes in nature. Electrolytes are ionized salts in our cells, that transport energy throughout the body. Coconut water is a much better alternative to commercial sports drinks laden with artificial sugars and colors. The molecular structure of coconut water is identical to human blood plasma, which means that it is immediately recognized by the body and put to good use. Drinking the juice from a young coconut is like giving your body an instant blood transfusion. I heard that coconut water is definitely an acquired taste, so you might want to start by using it in a smoothie first.


Coconut oil: its saturated fat is of the medium-chain fatty acid variety, which are digested more easily and utilized differently by the body than other saturated fats (such as butter, meat and eggs). Whereas other saturated fats are stored in the body's cells, the medium chain fatty acids in coconut oil are sent directly to the liver where they are immediately converted into energy. Coconut oil will actually speed up metabolism so your body will burn more calories in a day which will contribute to weight loss. Coconut oil supports healthy metabolic function and is a revered anti-bacterial, anti-viral and anti-fungal agent. Pacific islanders deem coconut oil to be the cure-all gift from nature for all illness. As part of a weight loss regime it is suggested that you consume 1 tbsp of certified organic extra virgin coconut oil daily. Remember that coconut oil is calorie dense as well so limit your overall consumption.


Special Mention
Chocolate: is loaded with falconoid which increases elasticity of blood vessels and good for circulation, has tons of antioxidants, great source of magnesium, contains iron, chromium and zinc. Chocolate contains phenyl ethylamine(PEA) a chemical your body produces when falling in love and it has fiber in it. Add a fistful of raw cacao(cocoa) nibs and eat as is or add into a smoothie or trail mix with Goji berries and nuts, add cacao powder to a peanut butter banana smoothie.
 

How to chose your chocolate: make sure it is certified organic and at least 70% cocao and dairy-free, less sugar the better.  This chocolate does not include the candy bar milk chocolate.
 

There is a debate on whether or not chocolate is actually a superfood, raw vegans believe that raw cacao is toxic or poisonous to the body and that is why animals steer clear of raw cacao or get sick when they eat chocolate. Do your due diligence when determining whether chocolate is a superfood based on your findings, because it pops up on many lists.


　

Seaweed Superfoods
Seaweeds are the most nutritionally dense plants on the planet as they have access to all the nutrients in the ocean. They can contain up to 10 times more calcium than milk and eight times as much as beef. The chemical composition of seaweeds is so close to human blood plasma, that perhaps their greatest benefit is regulating and purifying our blood system. They are rich in chlorophyll (the pigment that makes some seaweeds green) which is a powerful, natural detoxifier that helps to draw out waste products. Seaweeds play a role in boosting weight loss and deterring cellulite build-up. Seaweeds are great for the waistline. They have a naturally high concentration of iodine, that helps to stimulate the thyroid gland, which is responsible for maintaining a healthy metabolism. At the same time, its' minerals act like electrolytes to break the chemical bonds that seal the fat cells, allowing trapped waste to escape. Because of their high levels of iodine you should not consume seaweed daily for more than two weeks at a time, then rest two weeks before re-consuming to prevent overdosing on iodine leading to a potential imbalance in thyroid function.



Nori: is one of the richest in protein and one sheet has as much fiber as a cup of raw spinach and more omega-3 fatty acids than a cup of avocado. Nori contains vitamins C (a potent antioxidant) and B12 (crucial for cognitive function) and the compound taurine, which helps control cholesterol. Nori is best known as the seaweed used to make sushi rolls. You can make your own sushi at home, but make sure you use the untoasted nori sheets for maximum nutrient content.
 

Kelp: There are approximately thirty different nutrients found in fresh and dried kelp products, with significant amounts of iodine, calcium, potassium, silicon and iron present. Most of the B vitamins are also provided in each dose of kelp, as well as trace amounts of vitamins A, C, and E.
 


Dulse: is an edible red seaweed(alga) which grows widely along the shorelines of the North Atlantic and can be bought either whole or as flakes. It is also a rich source of vitamins A, C, E and B vitamins, calcium, potassium, magnesium, iron, zinc and iodine. It also contains essential enzymes like pyruvate carboxylase, which helps produce energy from sugars. Fresh whole dulse has a fairly strong odor and taste, it retains a slightly chewy texture through drying and cooking. Whole dulse is better soaked, drained of water, and sliced before using it in salads, seafood dishes and stir fries. Dried dulse is more mild, you can crumble it into flakes that are hardly noticeable in soups, stews and casseroles and you can sprinkle on foods as a condiment or as a nutritional supplement. Dulse sold as flakes does not need to be soaked and can be added straight to any meal.
 

　

　

Bee Superfoods
Some other note worthy super foods comes from bees. They are royal jelly, bee pollen and propolis. I have heard of these superfoods but did not know they were called super foods, I thought they were vitamin supplements. I can remember when growing up, going to the local health food store and seeing jars of raw honey and raw honey combs. I wondered who eats this stuff, how is it used and what is it used for. It did not look like the honey in the regular stores. As I became more interested in holistic health remedies, I now can answer those questions or educate myself on why I should use them. I have to admit that in my teens, I thought the health food store was for only the elderly and sick people being that it was near a senior citizen community. Now that I’m in my forties I see things differently.


Royal Jelly: is a milk like secretion from the head glands of the worker bees. The queen bee lives almost exclusively on royal jelly and she lives around 40 times longer than the rest of the bees. Royal Jelly is a powerhouse of nutrients containing every nutrient necessary to support life. It is the worlds richest source of pantothenic acid (also known as Vitamin B5), which is known to combat stress, fatigue and insomnia and is a vital nutrient for healthy skin and hair.




Bee Pollen: is collected by bees from flowering plants and formed into granules. Bee pollen is the most complete food found in nature and has five to seven times more protein than beef. It is especially beneficial for the extra nutritional and energy needs of athletes and those recovering from illness. It is a natural antidote for fighting allergies particularly hayfever and sinusitus. Research shows that pollen counteracts the signs of aging and increases both mental and physical capability.


Propolis: is the substance that bees coat the walls of their hives with and bee hives have often been referred to as the most antiseptic places in nature. The powerful antibiotic properties of propolis can help protect humans from bacteria and can strengthen our immune system. Propolis works against viruses, something that antibiotics cannot do. Research shows that taking propolis during the high risk 'cold and flu' season reduces colds, coughing and inflammation of the mouth, tonsils and throat.


As you can see there are many different kinds of super foods that can easily be added to your new healthy diet. Including things like seaweed superfoods in your daily diet is an excellent way to supplement your diet with whole foods instead of synthetic supplements. Just by adding one or two super foods you can boost your energy and add nutrients your body is lacking. These additions can be added to your breakfast, lunch, dinner or snacks. You can sprinkle them on, mix them in, or drink them. Find a superfood that suits your individual needs and as always consult your doctor to ensure that these super nutrient dense foods do not interfere with any medications.




Assignment
This assignment is to get you out of your comfort zone just a little more. Select at least two super foods, preferably from different categories. Eat them alone as a super snack or pair them together for a healthy energy blast. They can easily be added to any meal making it more nutritious. Instead of salt, use Kelp granules as a seasoning for instance. Instead of that regular milk chocolate bar, trade up to one that is certified organic and at least 70% cocoa (one ounce will do). If you don’t like any of the listed super foods, feel free to research on your own and find one that fits your individual needs and taste. But I encourage you to be adventurous and try a new one, your body will love you for it.


　

Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy
Superfoods For Weight Loss


　

References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
“4 Reasons to Eat Your Ocean Veggies Because fish aren't the only, well, fish in the sea…” by Tova Gelfond
http://www.oprah.com/food/Different-Types-of-Seaweed-Nutritional-Benefits-of-Seaweed
“How Effective is Kelp For Weight Loss?”
http://www.wisegeek.com/how-effective-is-kelp-for-weight-loss.htm
“The Benefits of Dulse Seaweed” by Jody Braverman
http://www.livestrong.com/article/418798-the-benefits-of-dulse-seaweed/
“What is Dulse Seaweed?
”http://www.wisegeek.com/what-is-dulse-seaweed.htm
“Superfoods”
http://foodmatters.tv/content/superfoods


Picture Sources
Blueberries
Nori Seaweed
Kelp
Dulse
Goji Berries
Acai Berries
Noni Fruit
Kale
Wheat Grass
Spirulina
Raw Cacao
Organic Chocolate
Chia Seeds
Coconuts
Bee Pollen
Royal Jelly
Propolis

KHFP Week 13: Trade Up Your Dairy

This is another step you can take that will benefit your weight loss efforts. When you want to lose weight, dairy products (whether fat-free, low-fat etc.) can be your worst enemy. You don’t have to give up dairy completely, you will instead push out the bad stuff and introduce the good stuff. On some level, we all know that a vegetarian or vegan diet is the optimal diet for good health but we either avoid the truth, listen to erroneous information, believe the commercial manufacturers or just plain old afraid to go without meat. I do not label myself as a vegetarian but I do enjoy vegetarian meals. I have to admit that I was one of those people who thought a vegetarian was a part of some cult or something, that they reject social norms or even that they were like the Amish. Boy was I misinformed until I began running into more and more vegetarians, shopping at food co-ops and Whole Foods Market. The produce would always be so fresh compared to the local grocery stores. Plus I decided to try almond milk and liked it. I could never really stomach drinking straight milk, it had to be in cereal and loaded with sugar.


Why is it better for you to trade up your dairy? As with any meat or meat by product (dairy) that is not certified organic or hormone free, it has lots of added hormones that can cause all kinds of health problems. What you should opt for instead is plant-based versions of your favorite dairy product. Milk has casein which is the main protein found in cows milk to help the calf grow big, fast (like 1000lbs). Casein keeps the calf bonded to its momma. It is very addictive and breaks down into a host of opioids called casomorphins, in other words, morphine. That’s why people drink warm milk to soothe them or eat ice cream to make them feel better, it acts like a drug.


Most of the fat in milk is saturated butterfat which clogs the arteries. A China study has shown that casein promotes cancer and milk protein can fertilize cancer cells. Skim milk can make you fatter than regular milk because all that’s left is milk sugar. Dairy farmers have been known to feed skim milk to calves for the sole purpose of getting them fat very quick. Once again, giving up certain things may take time. It takes your taste palate about 21 days to adjust to new flavors and textures so be patient and don’t throw in the towel right away if you don’t like the taste of non-dairy milk or yogurt. You may have to start off with trying hormone free dairy instead, until you build up to non-dairy versions. It is said that cow’s milk is physiologically addictive, we have been fed milk since we were infants and it may not be doing a body all that good. There are millions of people who live dairy-free and have strong bones, have fewer ailments and sicknesses, so don’t be fooled into believing you have to drink milk. Do your own research and of course, check with your doctor to make sure you can safely use a milk alternative.


Trade up your milk to a milk alternative like almond milk, soy milk, hemp milk, rice milk, coconut milk. There are more and more nut milk choices out there that you can choose from. I have begun to see walnut milk and hazelnut milk in the health food stores. Your milk alternative does not include goat’s milk which some claim to be better than cow’s milk, but if you must and only as a last resort, then choose this alternative after attempting non-dairy versions. Trading up your milk also involves your yogurt choices. They do have yogurt made with rice milk, hemp or soy. Try different ones until you find the one that taste best.


Even though eggs are considered a protein/meat substitute, I mention them here because they’re an animal by-product and usually found in the dairy department. A good egg substitute is Ener-G Egg Replacer which is made from potato starch and tapioca starch and is really good for baking.   You can also trade up your mayonnaise which has eggs in it, so it too is dairy. There are more mayo alternatives now on the market that you can chose. Follow Your Heart’s Vegannaise comes to mind as well as Nasoya’s Nayonnaise.  You can find Vegannaise in the refrigerator section and Nayonnaise in the dressing aisle or refrigerator section. I’ve tried Nayonnaise and it tastes pretty good.

 
Being that cheese is dairy, you need to trade up your cheeses too. In the past, vegan/vegetarian or non-dairy cheeses wore horrible. I remember about 10 years ago or so when my sister decided she was gonna be vegetarian, she would try to get me and my niece to try all these vegetarian products. The cheese just didn’t taste good at all and it didn’t melt good either. The bologna was just nasty to me, so I really didn’t have a good taste experience back then, which may have put me off to trying vegetarian products for so long. But, vegetarian products are indeed much more tastier by today’s standards.


Today’s plant-based cheeses are made from nuts, tapioca, soy, rice or nutritional yeast and are pretty tasty, lower in calories (usually), lower in fat and contain some fiber. For the waistline, soy based cheeses are best, so swapping in soy protein can help slim the waist. Here are a few cheese alternatives now on the market.


1). Daiya cheddar style shreds that melts good especially the mozzarella shreds

2). Follow Your Heart Mozzarella Gourmet contains fiber and has a good cream cheese alternative.

3). Tofutti Plain Cream cheese, has a sour cream alternative too.

4). Soya Kaas soy based cheese that is good-tasting, good-melting and easy slicing. Check the labels to determine which products are dairy-free


The same goes for you trading up your butter, you want to chose some of the non-dairy versions that are now on the market, usually labeled as vegan butter. Earth Balance is a well known butter substitute you can get in tub form or in sticks. You can make your own homemade vegan butter if you don‘t find a suitable alternative. I’ve come across a vegan butter site in my search for trying vegan baking because I love to bake. This site has a lot of detail about the composition of butter as well as making different flavors of vegan butter. The regular vegan butter recipe is designed to mimic your favorite commercial variant. Use it wherever you use butter or vegan butter. Vegan Butter is designed to mimic real butter in vegan baking applications. Like real butter, Vegan Butter is more solid than tub margarine and not as spreadable. This is so it can perform optimally in vegan baking applications. If your goal is to have a conveniently softer, spreadable Vegan Butter, swap out 1 Tablespoon of the coconut oil with 1 additional Tablespoon canola, safflower or sunflower oil.



 
Regular Vegan Butter Recipe
Ingredients:
¼ cup + 2 teaspoons soy milk
1 teaspoon apple cider vinegar
¼ + 1/8 teaspoon salt
½ cup + 2 Tablespoons + 1 teaspoon refined coconut oil, melted
1 Tablespoon canola oil, safflower oil or sunflower oil
1 teaspoon liquid soy lecithin -or- liquid sunflower lecithin -or- 2 ¼ teaspoons soy lecithin granules
¼ teaspoon xanthan gum


Directions:
1) Place the soy milk, apple cider vinegar and salt in a small cup and whisk together with a fork. Let it sit for about 10 minutes so the mixture curdles.
2) Melt the coconut oil in a microwave so it's barely melted and as close to room temperature as possible. Measure it and add it and the canola oil to a food processor. Making smooth vegan butter is dependent on the mixture solidifying as quickly as possible after it's mixed. This is why it's important to make sure your coconut oil is as close to room temperature as possible before you mix it with the rest of the ingredients.
3) Add the soy milk mixture, soy lecithin and xanthan gum to the food processor. Process for 2 minutes, scraping down the sides halfway through the duration. Pour the mixture into a mold and place it in the freezer to solidify. An ice cube mold works well. The vegan butter should be ready to use in about an hour. Store it in an airtight container in the refrigerator for up to 1 month or wrapped in plastic wrap in the freezer for up to 1 year. Makes 1 cup (215 grams), or the equivalent of 2 sticks vegan butter.

For more vegan butter recipes go to the Vegan Butter section. “How to Make Vegan Butter - Regular Vegan Butter” by Mattie.  If you don't like the taste of coconut, then look for the flavorless kind.


Trading up your dairy and breaking into eating non-dairy foods may take a little time for you to adjust. Just remember that it takes about 21 days for your taste buds to adjust to a new taste and new texture. I was skeptical about trying nayonnaise, (I referred to it as fake mayo), it does have a slightly different texture and taste but it wasn’t at all what I expected. I knew it was there but I couldn’t say it was nasty, it tasted different and it served the same purpose as mayonnaise, which is to moisten the bread, so why not go for the healthier non-dairy version, my body will thank me.

There are thousands of people who are lactose intolerant. Lactose is a milk sugar that many people are unable to digest easily. This is not a disease but intolerance. This may suggest that the human body was not meant to digest cow’s milk (I’m just saying). There is research out there that suggests that consuming animal and animal by products cause all kinds of diseases ranging from cancer to infertility to premature puberty because the animals are injected with antibiotics and growth hormones that pass on to those who consume them. You still may not be convinced to give up meat entirely and will remain on the beginner or intermediate level of this project, just make sure you know the benefits of consuming a more plant-based diet and take steps to chose certified organic products.  Like myself, not everyone is ready to go completely vegetarian or vegan. You can still make better food choices and be better educated on how today’s food manufacturers produce the foods you eat.


Assignment
Based on this weeks tweak, your assignment is to trade up at least one dairy item that you consume regularly. For example, trade up your milk you use in your cereal or trade up your butter. You can trade up as many dairy items at one time that you wish, but for the remaining weeks in this project you will trade up one dairy item each week to slowly and successfully make these adjustments. For instance, next week trade up your yogurt (Greek is good for beginners but soy or rice yogurt is better) and then the following week trade up your cheese. Remember that each week in the project is cumulative. Slow and steady progression leads to sustainable healthy habits.


　
Weekly Checklist
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy


　
References
“The Lean - A Revolutionary and Simple 30 Day Plan for Healthy, Lasting Weight Loss” by Kathy Freston
 “How to Make Vegan Butter - Regular Vegan Butter” by Mattie
 http://www.veganbaking.net/fats/vegan-butters/735-vegan-butter