"How" You Eat Affects Weight Loss Efforts!

Losing weight is not just about what you eat, but its also about when and how you eat! Being conscious about your surroundings during meals and paying attention to your food intake plays a role not only in how well you actually digest your food, but ultimately can affect your weight loss efforts as well. People who eat under stress are more likely to not pay attention to what they are eating, to grab things that are not as healthy for them, and to overeat! Following these 5 simple steps can make a big difference in your stress levels, your enjoyment of food AND your weight.

1.  Eat before you get hungry

Hunger is usually a sign that your blood sugar is dropping. Eating before you get hungry can help you avoid grabbing for a quick snack that might not be as healthy as what you would prepare before you are starving.

2.  Eat in peace

Distractions such as reading, watching TV, noisy environments, and dinner table arguments have very harmful effects on digestion. If you are upset, calm yourself and relax before eating.

3.  Chew well

Chewing is perhaps the most important part of the digestive process, so chew more than you think is necessary and avoid swallowing un-chewed food. Chewing well also allows the digestive enzyme amylase in your saliva to predigest some of the food.

4.  Eat slowly

Enjoy the flavors and textures of every bite. Eating slowly will also decrease the likely hood of overeating, as you will be more aware when you are approaching fullness. 

5.  Stop before you’re full

You’ll feel full about 10 minutes after a meal if you stop eating when the food begins to lose some of its taste.  It is recommended to only eat until you are 80% full.

Start the New Year Off Right with This Healthy Fat!

For years people have avoided coconut oil thinking it to be a “harmful” saturated fat.  Moreover, many people avoid fats all together thinking they are going to make them fat.  In fact, our bodies need fats to properly function, especially good fats such as coconut oil.  The culprits that are making us fat are processed carbohydrates and excessive sugars, as well as the polyunsaturated fats or processed vegetable oils and trans fats found abundantly in many people’s diet.  Eating an abundance of processed vegetable oils can wreak havoc on the immune system and proper functioning of the body.  These oils have high Omega 6 content and create an imbalance of Omega 6's to Omega 3's in the body. 

Coconut oil itself is a very healthy fat and is becoming more mainstream as part of a healthy diet.  Coconut oil is great for cooking and baking, as well as for its ability to help with thyroid, hormonal, and weight issues.  Coconut oil is also known for its lauric acid content and its immune enhancing properties.   Lauric acid has been shown in various scientific studies to contain bacterial and anti-viral properties.  A form of lauric acid is found naturally in human milk and helps to keep infants from being infected by viruses and bacteria.  My favorite coconut oil actually has the highest lauric acid I have found on the market - read more info here!

Coconut oil is different then most fats in that it is made up of mostly medium chain fatty acids (MCFAs).  MCFA’s are quite stable and are not prone to oxidation making coconut oil a great oil to cook with because it can withstand heat and also it does not need refrigeration.  MCFA’s are also digested and utilized differently then other fats in the body.  They are used immediately to make energy in the body and are great for weight loss!  Yes, I did say weight loss.  For more information please refer to Eat Fat, Lose Fat, by Dr. Mary Enig and Sally Fallon, President of The Weston A. Price Foundation.

Ideas for implementation of coconut oil in your diet:

• Use as replacement for all processed oils (soy, corn, canola, etc.), shortening, margarine, etc.
• Use for baking of cookies, cakes, muffins and brownies!
• Use in light frying of foods or to sauté vegetables, eggs, etc.
• Use on popcorn along with some Celtic sea salt for a great snack!
• Spread on bread (try ½ butter and ½ coconut oil mixed together).
• Take supplementally – 1-2 Tbsp in warm water before meals, especially great for weight loss or anti-candida effects.

Try these delicious Coconut Green Beans excerpted from The Guide to Healthy Eating by David Brownstein, M.D. and Sheryl Shenefelt, C.N.

Coconut Green Beans

1          tablespoon coconut oil

½         cup onion, chopped

2          tablespoons water

2          cloves garlic, minced

1          pound green beans, ends removed

1½       cups tomato, diced

¾         cup coconut milk  

½         teaspoon sea salt

Servings:  4-6             Prep:  10 minutes                    Cook:  20 minutes

Sauté onion in coconut oil for 3-5 minutes over medium-high heat.  Add water, garlic, and green beans.  Stir fry for 8-10 minutes until desired texture.  Add tomatoes, coconut milk, and sea salt and heat through. 

Find more resources and healthy eating tips in The Guide to Healthy Eating, co-authored with Dr. David Brownstein, MD.  For more on Coconut Oil click here. 

3 Keys to Be Healthy!

#1 - Plan!
#2 - Plan!!
#3 - Plan!!!

I cannot overemphasize how important planning is to being healthy. 

It is important to make time for and put energy into what you are going to have for your meals and how you are going to prepare them.  Rather than wait until you are stressed out, just getting home from work, or tending to the children, why not plan ahead and save some time and headaches.  You can cut down on the time it takes you to grocery shop, as well as how much you spend, by simply planning ahead exactly what you need for your meals and snacks for the week prior to shopping. 

Using a meal planner such as The Weekly Meal Planning Tool™ can help you organize your meals on a weekly basis.  There is an area to put in what needs to come out of the freezer beforehand so you don't get to dinnertime and end up with a frozen steak that still needs to be thawed.  Also, many people find that planning meals helps to cut down on the urge to just "grab fast food" because you don't know what to make for dinner.  Snacks can even be included so you remember to carry them with you each day and can help you avoid those tempting vending machines! 

Click here to print The Weekly Meal Planning Tool™ for FREE!

Questions People Ask Me

What food should I eat?
What food is healthy?
Where do I shop for healthy food?
How do I cook healthy food?

These are questions many people ask me on a daily basis who have a desire to live a healthier lifestyle.

The first step to attaining a healthier lifestyle is learning which foods to eat and which foods to avoid.  Healthy food is not found in a box, bag or a package.

The goal of this blog is to provide some basic insights and resources as well as to expose some misconceptions about nutrition and food. It will be filled with research, easy-to-follow steps for making the right food choices, and recipes to assist you in healthy eating.

7 Tips for Buying Foods to Help you Be Healthy!

1 - Shop the perimeter of the store
Ideally you would shop the perimeter of the grocery store to get the freshest, purest foods possible.  If you are shopping in center aisles then be sure to read labels carefully.  You need to look at all of the ingredients on packages and grocery items to ensure that it is something you want to purchase.  Buy organic whenever possible to avoid unnecessary chemicals, pesticides, and herbicides.  

2 - Can you pronounce the ingredient and do you know what it is?
Often times if you cannot pronounce an ingredient, it probably isn’t safe to eat.  Many chemicals can be listed under a variety of names.  If you have never heard of it, look it up.  Make sure it’s a food and something safe to ingest. 

3- Is the ingredient listed necessary to the foodstuff you are buying?
Ask yourself if the ingredient is something you would put in if you were making the item.  If you are aware of the basic ingredients of the item and this isn’t something you would use or even have access to, then it probably isn’t the best choice to buy.

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