Thanksgiving updated

I encourage my clients to enjoy their Thanksgiving feast, by keeping their portions in check (protein, carbohydrates and fats). Have what you want, just in moderation! Also remember to jump back on track the next day or that evening with clean meals.

Festive Wild Rice Salad with Roasted Butternut Squash and Cranberries

Difficulty: easy

Ingredients:

1 cup wild rice
½ cup brown basmati rice
¾ teaspoon salt
1 medium white onion, diced
2 cloves garlic, minced
2 tablespoons olive oil, divided (may substitute coconut oil)
1 small butternut squash, peeled and cubed
3 stalks celery, diced
1 cup dried unsweetened cranberries
1 large apple, peeled and diced
1 cup pecan halves
3 green onions, thinly sliced
Dressing:
¼ cup olive oil
2 tablespoons apple cider vinegar
1 tablespoon maple syrup
1/2 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
salt and pepper

Method:

Preheat the oven to 400° F.

Rinse the brown rice in cold running water. Place in a small saucepan with 1 cup water and ¼ teaspoon salt. Bring to a boil over high heat. Cover and reduce heat to low and cook for 25 minutes, until the rice is tender and the water is absorbed. Set aside to cool.

In a large skillet, sauté the onions in 1 tablespoon (coconut or olive oil) until they become translucent. Add the garlic and sauté until the garlic becomes fragrant. Set aside to cool.

Toss the butternut squash cubes with 1 tablespoon olive oil. Season with a pinch of salt and pepper. Place on a parchment-lined baking sheet( or foil lined). Roast for 20 – 25 minutes until they are cooked and golden. Set aside.
In a small skillet, toast the pecans over medium heat, until they become fragrant. Set aside.

Whisk together the ingredients for the dressing in a small bowl.
In a large salad bowl, gently toss together all of the salad ingredients. Just before serving, add the dressing and toss again. Serve immediately.
This can be stored in an airtight container in the refrigerator for 2 days. It will last longer, but the nuts will begin to soften.

(Courtesy of Pinterest, modified by eatlivefit.net)

Halloween Fun Repeats…

To relish in the fun and info of the past 5 years of this blog, I decided to repost links to the Halloween posts from the past.  Enjoy.

7,000 Calories – https://wordpress.com/post/eatlivefit.net/601

Halloween Snack – https://wordpress.com/post/eatlivefit.net?copy=1439

Halloween Goonies Appetizer – https://wordpress.com/post/eatlivefit.net?copy=2141

 

This year, I wanted to remind you to be mindful of your treat eating.  Here’s the way to keep your sweet treat to 100 calories so you can indulge without blowing it.  Pick ONE!!

 3 fun sized kit kats

5 starburst pieces

1 1/2 tsp nerds

10.5 sour patch kids

14 candy corns

3 twizzler sticks

8.5 peanut M&Ms

 

 

10 Things You Don’t Know About Sugar

Reposting because it is valuable information.  The ones that hit home with me were #9 and #10.

“10 Things You Don’t Know About Sugar (And What You Don’t Know Could Hurt You)”

By Kristin Kirkpatrick, M.S., R.D., L.D.

“Excessive sugar in the diet is not the best idea when it comes to healthy living. Nonetheless, few of us are consuming sugar in recommended moderate amounts and most of us are eating tons of it. In fact, worldwide we are consuming about 500 extra calories a day from sugar. That’s just about what you would need to consume if you wanted to gain a pound a week. Most people know that sugar is not good for them, but for some reason, they think the risk of excess sugar consumption is less than that of having too much saturated and trans fat, sodium or calories. Perhaps it’s sugar’s lack of sodium or fat that make it the “lesser of several evils,” or perhaps people are simply of the mind frame that what they don’t know won’t hurt them. If you really knew what it was doing to your body, though, you might just put it at the top of your “foods to avoid” list. Here are ten things that may surprise you about sugar.

1. Sugar can damage your heart
While it’s been widely noted that excess sugar can increase the overall risk for heart disease, a 2013 study in the Journal of the American Heart Association displayed strong evidence that sugar can actually affect the pumping mechanism of your heart and could increase the risk for heart failure. The findings specifically pinpointed a molecule from sugar (as well as from starch) called glucose metabolite glucose 6-phosphate (G6P) that was responsible for the changes in the muscle protein of the heart. These changes could eventually lead to heart failure. Approximately half of the people that are diagnosed with heart failure die within five years.

2. Sugar specifically promotes belly fat
Adolescent obesity rates have tripled in the past 30 years and childhood obesity rates have doubled. Many of us are aware of the data that demonstrates just how literally big our future is looking, but beyond the studies and all the initiatives to curb childhood obesity, one needs only to visit an amusement park, school or mall to truly see what is happening. One factor that seems to inflict obese children is fat accumulation in the trunk area of the body. Why? One cause may be the increase in fructose-laden beverages. A 2010 study in children found that excess fructose intake (but not glucose intake) actually caused visceral fat cells to mature — setting the stage for a big belly and even bigger future risk for heart disease and diabetes.

3. Sugar is the true silent killer
Move over salt and hypertension, you’ve got competition. Sugar, as it turns out, is just as much of a silent killer. A 2008 study found that excess fructose consumption was linked to an increase in a condition called leptin resistance. Leptin is a hormone that tells you when you’ve had enough food. The problem is, we often ignore the signal our brain sends to us. For some people though, leptin simply does not want to work, leaving the person with no signal whatsoever that the body has enough food to function. This in turn can lead to over consumption of food and consequently, obesity. Why the silent killer? Because it all happens without symptoms or warning bells. If you’ve gained weight in the past year and can’t quite figure out why, perhaps you should look at how much fructose you’re feeding your body.

4. Sugar may be linked to cancer production and may effect cancer survival
In the world of nutrition, it’s hard to talk about sugar without talking about insulin. That’s because insulin is sugar’s little chaperone to the cells, and when too much of it is consumed, or our insulin does not work (probably because we’re eating too much sugar) and the body revolts. One connection that has been well documented in the literature is the link between insulin resistance and cancer . A 2013 study found that sugars in the intestine triggered the formation of a hormone called GIP (controlled by a protein called β-catenin that is completely dependant on sugar levels), that in turn, increases insulin released by the pancreas. Researchers found that β-catenin may in fact affect the cells susceptibility to cancer formation. Further studies have found negative associations between high sugar and starch intake and survival rates in both breast cancer patients and colon cancer patients.

5. Your sugar “addiction” may be genetic
If you’ve ever said, “I’m completely addicted to sugar,” you may actually be correct. A recent study of 579 individuals showed that those who had genetic changes in a hormone called ghrelin consumed more sugar (and alcohol) than those that had no gene variation. Ghrelin is a hormone that tells the brain you’re hungry. Researchers think that the genetic components that effect your ghrelin release may have a lot to do with whether or not you seek to enhance a neurological reward system through your sweet tooth. Findings with this study were similar to study conducted in 2012 as well.

6. Sugar and alcohol have similar toxic liver effects on the body
A 2012 paper in the journal Nature, brought forth the idea that limitations and warnings should be placed on sugar similar to warnings we see on alcohol. The authors showed evidence that fructose and glucose in excess can have a toxic effect on the liver as the metabolism of ethanol — the alcohol contained in alcoholic beverages had similarities to the metabolic pathways that fructose took. Further, sugar increased the risk for several of the same chronic conditions that alcohol was responsible for. Finally, if you think that your slim stature keeps you immune from fructose causing liver damage, think again. A 2013 study found that liver damage could occur even without excess calories or weight gain.

7. Sugar may sap your brain power
When I think back on my childhood, I remember consuming more sugar than I probably should have. I should have enjoyed my youth back then, because unfortunately, all the sugar may have accelerated the aging process. A 2009 study found a positive relationship between glucose consumption and the aging of our cells. Aging of the cells consequently can be the cause of something as simple as wrinkles to something as dire as chronic disease. But there is other alarming evidence that sugar may affect the aging of your brain as well. A 2012 study found that excess sugar consumption was linked to deficiencies in memory and overall cognitive health. A 2009 study in rats showed similar findings.

8. Sugar hides in many everyday “non-sugar” foods
While many of my patients strive to avoid the “normal” sugary culprits (candy, cookies, cake, etc.), they often are duped when they discover some of their favorite foods also contain lots of sugar. Examples include tomato sauce, fat free dressing, tonic water, marinates, crackers and even bread.

9. An overload of sugar (specifically in beverages) may shorten your life
A 2013 study estimated that 180,000 deaths worldwide may be attributed to sweetened beverage consumption. The United States alone accounted for 25,000 deaths in 2010. The authors summarize that deaths occurred due to the association with sugar-sweetened beverages and chronic disease risk such as diabetes, heart disease and cancer.

10. Sugar is making us fat
I figured I’d leave the most obvious fact for last. While you may be aware that too many calories from any source will be stored as fat if not burned, what you may not connect is that the lack of other nutrients in sugar actually makes it much easier to eat gobs of it with no physical effects to warn us of the danger that lurks. Foods rich in fiber, fat and protein all have been associated with increased fullness. Sugar will give you the calories, but not the feeling that you’ve had enough. That’s why you can have an entire king-size bag of licorice (with it’s sky high glycemic index at the movies and come out afterwards ready to go for dinner.

On a final note, it’s important to point out that simple sugars from milk (in the form of lactose) don’t display the same negative health effects that we see in the literature when reviewing sugar’s effects on the body. Simple sugars coming from fruit are also less concerning given their high amounts of disease-fighting compounds and fiber.
So now you know, and knowing perhaps can create action. You can do something about decreasing your overall sugar consumption without feeling deprivation or sheer frustration! ”

ASK ME HOW!!  http://www.eatlivefit@hotmail.com

 

How Do I know I Am Dehydrated?

Good question, and one that seems obvious to some.  The most common side effect is thirst.  Duh, right?  But did you know that there are many other signals your body sends to your brain when dehydration sets in that you may not be aware of currently?  Such as:

  • Feeling dizzy
  • Muscle Cramps
  • Cravings for Sweets
  • Fewer trips to bathroom (for #1 or #2)

Here is an excellent article posted in BicyclingMagazine about just these symptoms and how to address them.
https://www.bicycling.com/news/a20044214/dehydration-symtoms/

Drinking plain, old fashioned water is the best way to keep your body working in perfect order. Every organ, tissue, and cell in your body needs it. Add an electrolyte drink when exercising at a strenuous level for more than 1 hour. Pretty plain and simple. You demand a lot from your body, so give it what it needs to perform at it’s best.

pexels-photo-113734.jpeg

Photo by Snapwire on Pexels.com

 

 

Spicy Thai Basil Chicken

Super easy and very flavorful. Healthy food does NOT mean bland food.

Spicy Thai Basil Chicken (Pad Krapow Gai)

Recipe By:Chef John, modified by eatlivefit.net

Ingredients
1/3 cup chicken broth
1 tablespoon oyster sauce
1 tablespoon soy sauce, or as needed
2 teaspoons fish sauce
1 teaspoon brown sugar
2 tablespoons vegetable oil
1 1/2 lb. ground turkey or chicken
1/4 cup sliced shallots
4 cloves garlic, minced
2 tablespoons minced Thai chilies, Serrano, or other hot pepper
1 cup very thinly sliced fresh basil leaves
2 cups hot cooked rice

Directions
Whisk chicken broth, oyster sauce, soy sauce, fish sauce, and brown sugar together in a bowl until well blended.  Set aside.

Heat large skillet over high heat. Drizzle in oil. Add chicken and stir fry until it loses its raw color, 2 to 3 minutes. Stir in shallots, garlic, and sliced chilies. Continue cooking on high heat until some of the juices start to caramelize in the bottom of the pan, about 2 or 3 more minutes. Add about a tablespoon of the sauce mixture to the skillet; cook and stir until sauce begins to caramelize, about 1 minute.

Pour in the rest of the sauce. Cook and stir until sauce has deglazed the bottom of the pan. Continue to cook until sauce glazes onto the meat, 1 or 2 more minutes. Remove from heat.

Stir in basil. Cook and stir until basil is wilted, about 20 seconds. Serve with rice.

Coconut Lime Rice Side Dish

I found this recipe on a blog that I frequently use for workout ideas. pfit/pfood.  I tried it out and really like the flavor and texture enough to share it with you.  I expect it will become a regular side dish in my house going forward.  Coconut-Rice

Serving Size – 1/2 cup, makes 6-8 servings

The dos and don’ts of Kidney Stones

Your kidneys are vitally important to your body.  They act as a filtration system sending good nutrients to your bloodstream and poor nutrients and waste to your bladder.  They can get mighty irritated and mad when you don’t drink enough water and cause all kinds of havoc.  This havoc is showing up in teenagers more frequently in an increased number of kidney stone reported.

So I wanted to review a few do’s and don’ts for kidney health:

 

DO drink lots of water EVERY DAY – aim for 10 eight ounce glasses a day.  Clear urine is the ideal, think Bud Light Color.

 

DO NOT cut back on dietary calcium intake.  Low Calcium increases the risk of kidney stones

 

DO limit sodium intake to 1500mg daily.  Watch the biggest sodium bombs in restaurant and take out food.

 

DO eat more fruits and vegetables.  These help create urine that is less conducive to kidney stones

 

DO loose weight and then maintain a healthy weight.  Obesity changes the acid levels in the urine, which causes stones not to dissolve or break down easily.

 

DO NOT overdue the soda, sodium or caffeine in your diet daily.  These are common culprits for kidney stone formation.

 

sources: Dr. Ledgerwood, South Carolina Kidney Study; Grow – Parker Adventist Hospital Magazine, Spring 2018