Healthy Connections July 2017

Health in the News with Nancy Oglesby

Harvard School of Public Health’s Nutrition Action Newsletter reports that, Improving diet quality over time linked with reduced risk of premature death”.The study shows the impact of making healthy changes over time, in this case twelve years. As many of you know, my book No Kale Required: Healthy Eating Ideas for the Rest of Us, is 90+ pages of simple changes you can make in your diet to improve your health. This research is validation that it’s worth it to start today!

Dr. David Katz is my go-to science guy. He breaks down the science that’s in the news, the trendy fad diets and puts it all in scientific perspective. His writing style is an acquired taste, but well worth getting used to! In this article, Two Diet Wrongs Don’t Make a Diet Right, he tells us how they got it wrong in What the Health, the new documentary on Netflix. (Dr. Katz’s Bio)

An excerpt: “If, for instance, my wife and I see a documentary advocating for vegan diets and the narrative suggests that (a) sugar in the diet is not a concern, or (b) deli meats are as likely to cause cancer as smoking, or (c) eating wild salmon is toxic for people, she turns to me and says: “I’m confused.” The goal of documentaries about diet should not be perpetual confusion and doubt.

If my wife is confused by food documentaries, I have to infer that she has a lot of company. Catherine has a PhD in neuroscience from Princeton, so she is extremely well educated and exceptionally smart. She lives with a nutrition expert husband, and is an expert cook in her own right. Yet, diet documentaries tend to confuse even my wife. Why?”

So, that’s the latest in health & wellness news. As always, I’d love to be considered for a speaking gig at your church, organization or company. For classes, visit my website at www.nancyoglesby.com, or shoot me an email.

I bridge the gap between what I should eat and what I do eat with the nutrition of 27 fruits and vegetables every day. This is what I call Nutrition Insurance!

Here’s a great video explaining the gap!

Affirmative!

Affirmations only work when you use them, when you step into the belief. In order to do that, you must answer any negative thoughts that arise as you read each affirmation. Begin by writing each negative on a separate sheet, and then create a response that debunks its truthfulness.

For instance, the affirmation you’ve written reads: “I enjoy healthy foods that nourish my body,” but what’s going through your mind is, “Oh yeah, like that fried chicken you ate was healthy … right” or, “Who are you kidding? You don’t even like salads!”

In response, you might choose to write: “Hey, I have many years of successfully choosing healthy foods, and when I was doing that, I loved the taste of a fresh, healthy salad!”

Here’s another example: “I enjoy regular exercise.” My monkey chatter tends to follow this line: “Sell it to someone else because I’m not buying! You hate working out because you get bored and feel every ache.”

In response, try this: “I enjoy the sense of accomplishment I have after a workout session. It’s especially encouraging that I feel stronger and healthier.”

Science has proven that attitude is everything. If you step into the belief that you enjoy the positive change you’re making, write an affirmation to support it, and answer the negatives, you will come out a winner.

As you say your affirmations a couple of times a day, one day you’ll feel a shift as your negative thoughts drop away. You are on your way to success! But, don’t take my word for it, check out affirmations on Google. You’ll find a lot of information, along with a lot of examples. Find ones that work for you, answer the negatives and you’ll reach the stars!

delicious cupcakes

Get to the Bottom of Cravings & Emotional Eating

Get to the bottom of your cravings and emotional eating with a few steps … Notice I didn’t say ‘simple steps.’

The key to discovering the reasons for your cravings is awareness. If you aren’t even aware that they’re happening until it’s too late, then you’ve missed that golden opportunity to uncover why they showed up in the first place.

First, be aware that there are two kinds of cravings: Physical and Emotional.

Physical cravings are the result of not eating enough food, or eating the wrong type of food. You might have eaten a big breakfast, but if it didn’t have enough fiber, fat and protein to sustain you until your next meal, chances are that your blood sugar will tank and despite your best intentions, you will not have a light lunch, you’ll stop at a convenience store or go through the drive-thru and get a carb-heavy lunch that definitely has fat and protein, but probably little fiber, and zero good carbs.

The key to physical cravings is to eat in a manner that supports a nice blood sugar balance. High quality, lean protein like that found in eggs, turkey, chicken and beans, along with fresh fruit and whole grain toast is a great breakfast.

If you don’t have time to make it, find a shake mix that works for you. There are several on the market but my favorite is Juice Plus+ Complete French Vanilla. I add fruit, cinnamon, ginger and a touch of coconut oil and I’m good for the morning! Try having a cup of green tea mid-morning to assist in a little blood sugar regulation and write down how you feel.Continue your day with healthy, whole grains, fruits, veggies and lean proteins, keep track and see if your cravings are reduced.

My favorite snack idea is a piece of fruit (right now I’m seriously hung up on oranges) and an ounce (1/4 cup) of raw nuts. Fruit, fiber, protein and healthy fat … the best!

Are your cravings still a problem? Check in next week when I talk about ways to get a handle on Emotional Eating. In the meantime, keep a journal of what’s going on during your day, what you eat and when you eat it. I know it’s annoying, but it’s really the only way to get to the bottom of things.
kindle-coverFor a lot more on how to handle cravings, build healthy eating habits and alternatives to what not to eat, hop over to Amazon and buy a copy of my new book, No Kale Required: Healthy Eating Ideas for the Rest of Us. Buy the paperback for $11.99 and you get the Kindle version FREE!

Pizza and Beer

_0jpjeqtsyg-carissa-ganPizza and beer? Really? What in the world does that have to do with living a healthy and fit lifestyle?

Wellness isn’t just about the food we eat or the exercises we do, it’s about joy and loving life, and if pizza is your favorite food, you will be stressed out and miserable when you see it in the grocery store, advertised in magazines, or when you’re out with friends and they order that extra-large, cheesy deliciousness and the server plops it down right in front of you so that the smell of the fresh-baked crust and those fabulous toppings drifts right up your nose!

So, we need to be realistic. Pizza doesn’t have to be on the list of foods you can never indulge in, but you can’t have it every day either. The solution? Eat healthy during the week and splurge on pizza and beer on Friday or Saturday night. Choose a time when you will really enjoy it and you’ll get an enthusiastic, “Go for it!” from me.

The key is to choose healthy foods during the week and keep your portions in check. What a terrific reward. Bada Bing!kindle-cover

To learn more about healthy eating, check out my book No Kale Required: Healthy Eating Ideas for the Rest of Us available on Amazon and Barnes & Noble.

 

An Open Apology To Dolly Parton 

A lovely read.

Rawe-struck

Dear Dolly,

10040291_300x300I’ll be honest. I used to think you were a bimbo. I used to think you flaunted your big boobs, teased hair, tiny waist, and your syrupy-sweet southern accent just to sell yourself and your brand as a country singer. Granted, I was raised in the Midwest and lived as an adult for many years in the Northeast. I didn’t get you, much less the South.

For example, I’d heard about your origins as a poor girl from the hills of East Tennessee, and when I learned you’d created a theme park in your native Sevier County I rolled my eyes. “Really, a theme park?” I thought. “As if rollercoasters will really help the people of rural Appalachia. Why not create something truly useful to give back to your community, like a library.”

Oh.

You have created a library, actually, and possibly in a bigger and more…

View original post 709 more words

Craving Something Unhealthy?

Well, I was too! I wasn’t craving the worst thing, Campbell’s Vegetarian Vegetable Soup, but there are things on the ingredient list that just don’t work for me. The corn is most likely GMO which is a controversial subject, but I choose to err on the side of caution and avoid it when possible. And the pasta is made with wheat which I try my best to avoid because it causes me grief, and eggs (probably not pastured and who knows what the chickens ate) and sugar which shouldn’t be necessary to cut the acidity of the tomatoes because there are carrots in the soup.

All of which left me in the lurch so I started checking around and found Amy’s Organic Fat Free Vegetable Soup which was delicious once I added a squirt of olive oil, but pricey at around $3.60/can. That can was enough for one nice-sized bowl and I definitely bought it, then found it for a around $2.50 online through Walmart.

One day a few weeks ago I was walking through the grocery store and spotted a package of mixed veggies. That’s something I hadn’t looked at or purchased in years, but the picture got my attention because it is exactly what’s in Campbell’s or Amy’s vegetable soup. The light bulb came on! I checked out the ingredients on Amy’s can and knew that with a can of tomatoes and a few spices I could duplicate the veggie soup of my craving! And, it works! Here’s how:

  • 1 large can of diced tomatoes
  • 1 bag of frozen mixed veggies
  • 1/3 bag of frozen organic corn*
  • 1/2 bag of frozen edamame*
  • 1/2 bag of frozen spinach
  • 1-2T reduced sodium tamari or soy sauce
  • Dehydrated onion flakes, celery salt, garlic powder, salt, pepper to taste
Delicious, and lots of it! The bowl in the front was today's lunch served with some watermelon slices. YUM!

Delicious, and lots of it! The bowl in the front was today’s lunch served with some watermelon slices. YUM!

Using a large pot, put all of the ingredients together along with 1 1/2 tomato cans of water. Heat it all up and then simmer for a couple of hours.
I like extra corn and wanted a bit of protein thrown in. Use organic when possible and practical. You can use onions, garlic and celery, I just didn’t happen to have any on hand when I put mine together.
The second time I made it I cleaned out the bits and pieces of veggies in my freezer and added some okra, peas and kale. Play with it and enjoy!

So, the moral of the story is, you don’t have to pay a fortune for a healthy version, nor does it have to be difficult to create. I’d love the challenge of finding healthy alternatives for you. Visit my website http://www.nancyoglesby.com and click on Contact Me.

Bon Apetite!

 

Smoothie of the Week

Vanilla Frappe

I’ve started a couple of new things on my website. One is the Smoothie of the Week. If you’re looking for good ideas for tasty treats, this is the place to go, but make sure to copy down the recipe because when the next one goes up, the old one goes down. Visit late Monday or early Tuesday for the new recipe.

The next is the Tip of the Day. This one appears on the Home page and should be up, most days, by noon.

I hope you enjoy them!

NancyO

Salad in a Jar Party!!

Let’s Do This!
When: Sunday, July 31st at 2pm-4pm
Where: Community America Credit Union on 95th Street (just west of Nall)
Why: Because who doesn’t want to have a healthy lunch or dinner ready for FIVE days!
RSVP: Go to my website, click on ‘Contact’, let me know you can make it and I’ll send the specifics … Or you can head over to the Facebook Event Page and RSVP there.

Salad in a Jar 101

Feel Good Friday

Friday is the perfect time to think about how your week went and what you can do to make next week even better. Every Friday I’ll be sharing news and tips about healthy choices that might work for you. So, let’s get started!

Click on the image above for Dr. Weil’s article in the NYTimes with information about how you can get an effective workout done in 7 minutes.

What’s the #1 thing you can do to prevent, reverse and/or reduce chronic disease? Eat more fruits and veggies! Click the picture above to read a great article about the benefits.

You’ve heard me talk about making simple changes that add up over
time. One Simple Change that I started in February was to begin every day with the nutrition in over 50 fruits, veggies and other plant-based foods. They give me energy, support my immune system, reduce oxidation and keep me focused. I create a smoothie ,with all of that goodness and it actually tastes great! Crazy, yes? All that has to be expensive, right? Wrong! I pay just $5.07 per day. I can’t even get a muffin and a cup of coffee for that!
If you’d like more information, or a sample, visit my website at http://www.healthworkskc.com and let me know and I’ll make sure to fix you up!

 

Tidbit Tuesday-Chia Seeds

Chia-Seeds

Wow! These little, bitty seeds pack a wallop! 1oz. (1T + 1/2t) has 8.6g fat, 4.4g protein (high quality containing all essential amino acids except for taurine), 12g carbohydrate, 11g fiber; 1620mg Omega6, 4915mg Omega3, 18% DV of calcium and it’s also high in phosphorous, and manganese. Chia also contains zinc, potassium, copper, niacin, folic acid and magnesium.

All that nutrition is packed into a tiny seed that’s tasteless! That means you can add it to almost anything without affecting the taste. Go ahead, sprinkle it on salads, cereal and yogurt or blend it up in your smoothie. (See Mad About Monday 2-6-12

So, what are the health claims? The Aztecs ate chia seeds for energy. It is reported to be mildly anti-inflammatory, slows the digestion of carbohydrates helping to regulate blood sugar, lowers bad and raises good cholesterol, aids in weight loss and helps to control cravings. Because it’s loaded with anti-oxidants it aids in the prevention of heart disease and hypertension and should be included in any anti-aging strategy. It also aids in hydration and is great for your skin

As if all that isn’t enough, unlike flax seed, chia doesn’t need to be ground to get the benefits, making it easier and faster to use; and it doesn’t need careful handling because it doesn’t get rancid due to the high levels of anti-oxidants. I’ve read that you can keep them for two years.

Chia seeds turn liquid into a gel-like substance that surrounds the seed. It makes a fantastic base for a raw pudding. I got the following recipe from rawfoodswitch.com:

1/4c chia seeds, 1.5c almond or other nut milk, dash of vanilla, sweetener of choice (I love pure maple syrup). Put all ingredients in a glass jar, shake to mix and refrigerate overnight … Voila! Pudding!

As a variation, I plan to try adding 1T of raw cacao to the mix … yum!