Week Thirty-Two: Ten Question Health Assessment

Answer these questions to keep yourself on the road to better health!
Am I still eating fast food?  With all of the knowledge we have today regarding the fast food industry, I am always shocked to see cars lined up at the drive-throughs.  This is easy to fix, just don't do it.  If you are finding it difficult to stop the fast food cycle, watch the movie Fast Food Nation for some inspiration.  By the way, traveling is no excuse - pack food for the road, stop at a grocery store and even gas stations sell bananas.


Am I getting at least one hour of exercise 5 to 6 days a week?  This is one of those non-negotiable health rules.  Do it for your heart and think of it as part of your daily routine, like brushing your teeth (you are brushing your teeth everyday aren't you...)  


Am I eating fruits and vegetables with every meal?  Don't wait for dinner to serve veggies, and stop thinking that fruit is only for the breakfast table.  Mix it up, if you have more time in the morning than at lunch eat a salad for breakfast or better yet try a green smoothie.  You can't say "yuck!" until you've experimented and tried a few.  I can guarantee you'll find at least one that is refreshing and tasty.

Am I buying processed foods that have a laundry list of ingredients?  Stick with the rule, 7 or less ingredients is best.  


Am I eating more organic foods?  Go back to week sixteen and review the list of fruits and vegetables that are best eaten organic.  Remember pesticides are linked to many, many diseases.


Am I cooking more and eating out less?  It is really tough to eat healthy at a restaurant.  Portion control is nearly impossible unless you have extreme willpower, and then just try to stay away from the fries on your kid's plate.

Am I eating too much added sugar?  Most of us do so make it your goal to eat less or better yet, no added sugar, and you'll see the pounds melt off of you.  If weight is not an issue for you do it for your body - sugar is tough on our entire system.  Added sugar is different than natural sugar so know the difference and skip those foods that add sugar to unnaturally sweeten your foods.  


Am I eating too much meat?  Americans eat too much animal protein.  I find it interesting that people are so concerned about getting enough protein.  Ask yourself this, what is the problem that more protein will fix?  If you eat a balanced diet, including nuts, seeds and mostly plants you shouldn't have a problem.  There are many athletes who do not eat any meat at all.  I recommend reading Brendan Brazier's "Thrive", Alicia Silverstone's website "The Kind Life", and Dr. Andrew Weil's food pyramid. They are great resources.


Am I taking time to relax and have fun everyday?  We all know by now that stress kills.  Life is not a race - slow down and stop taking everything so seriously.  Work on de-stressing and celebrating your wonderful family and friends each day.  

Am I making excuses instead of making changes?  Easy to do.  There is no magic diet, pill, or exercise video that is going to make the changes for you. Find your motivation and keep plugging away.  You can do it, now ask yourself, do I want to do it?

Good luck with your assessment and be sure sure to visit this page often.  These questions are great reminders for us all - we can always be just a little better, a little healthier!
~One body, One life~
Jennifer

Week Twenty - Super Foods For Your Smoothies

                                                                          Looks like Ovaltine, but tastes so much better (and better for you)!

Because smoothies are all the rage, here are some excellent super food ingredients for you to experiment with when making yours.  
Agave Nectar - An unprocessed syrup, naturally extracted from the agave cactus (yes, if  tequila comes to mind, you are correct - same plant, different result!)  This sweetener is absorbed slowly into the blood stream as it is very low on the glycemic index making it great for people who have blood sugar disorders.
Cacao Powder - Raw chocolate powder from the Cocoa bean.  So much tastier than processed *chocolate*.  Cacao is rich in magnesium and is reported to be a natural appetite suppressant.  
Coconut Water (best taken from Thai young coconuts) - A great base for smoothies.  Young coconut water is just that, the water in young coconuts before it matures and turns to the milk that most of us are familiar with.  The water is low calorie, fat free and an excellent electrolyte replacement drink.  I prefer the water over any sports drink!  Can be found boxed, canned or best yet ask your grocer for young Thai coconuts.  If you choose this route, I recommend having someone  (or an online tutorial) show you how to open them.  You then have the benefit of using the water and the coconut meat in your smoothies!  
Hemp Protein Powder - A balanced whole protein rich in EFAs (essential fatty acids), amino acids, vitamins, minerals and antioxidants.  As most other protein powders do not, hemp does naturally have the perfect balance of omega-3 and omega-6 fatty acids.  It has 22 grams of protein per serving, beat that!  Fabulous for athletes and kids who are vegan or vegetarian.  
Lucuma Powder - Another natural sweetener from a fruit in Peru.  High in beta-carotene, niacin and iron as well as calcium and phosphorus.  Lucuma has a maple syrup like flavor. 
Maca Root  Powder - A peruvian root vegetable that is rich in amino acids, phytonutrients, vitamins and minerals.  Some of the health benefit claims are; increased energy, fertility, immune system functions, reducing chronic fatigue and endocrine system support.
Mesquite Powder - A traditional Native American food from the mesquite tree that is high in protein, calcium, magnesium, potassium, iron, zinc and the amino acid lysine.  

The above smoothie contains the following:
6 oz coconut water
1 banana
1 tablespoon cacao powder
1 tablespoon hemp powder
1 teaspoon maca powder
1 tablespoon soy lecithin (a natural emulsifier that adds creaminess and is completely optional!)
Add a  few ice cubes and the above ingredients together and blend for a minute or two before enjoying! 
p.s. This smoothie sustained me during a 7.5 mile run (8 minute miles no less) and an hour of bootcamp after - now that's a smoothie!

Enjoy experimenting with new smoothie recipes.  With all of the fresh fruits and berries available in the summer, it is easy to create tasty, healthy smoothies for you and your family.  Have fun!
~One Body, One Life~
Jennifer