When Sweet is Sour – 5 Simple Ways to Reduce Your Sugar Intake

Posted by Leanne McCann

cutsugar

Sugar is the leading cause of obesity worldwide, but that’s only the beginning of the health horrors that sugar unleashes on our bodies. It also causes insulin resistance, which can lead to metabolic syndrome and result in cardiovascular disease and type-2 diabetes. Those who eat a lot of sugar are at a much higher risk for developing cancer due to inflammation and the metabolic problems that come with high sugar consumption. Eating a lot of sugar over time may also lead to dangerous belly fat, non-alcoholic fatty liver disease (NAFLD), and serious related health problems.

Experts recommend that women consume no more than five teaspoons (20 grams) of sugar a day. Men should limit their sugar intake to no more than nine teaspoons (36 grams) and children should have no more than 3 teaspoons (12 grams) a day.

Unfortunately, most of us consume way more than that. In fact, Americans eat a staggering 150 pounds of sugar each year on average, equal to about 40 teaspoons per day. If you think that sounds a little too generous, you’ll be surprised to find out where much of that sugar comes from.

Cutting excess sugar out of your diet is essential for a fit body, good health and longevity. These tips for eliminating sugar from your diet will help you make better food choices, as well as help combat irresistible cravings and other symptoms of giving up sugar.

1. Eliminate sugary drinks.

Drinking sugary concoctions overloads the liver, which breaks down the sugar into two simple sugars: Glycogen, which our body produces naturally to help power our cells, and fructose, which our body doesn’t need. The fructose quickly turns into visceral belly fat, which lies behind the abdominal muscles and wraps around nearby organs, and subcutaneous belly fat, which lies in front of the abdominal muscles and is the bane of many existences. 

Soda, sports drinks and fruit juices are major culprits when it comes to quickly overloading the liver with sugar and putting on extra pounds. A 12-ounce can of soda contains 10 teaspoons of sugar, while the same amount of pure orange juice has 8 teaspoons. Drinks that are purported to be healthy contain loads of added sugar as well. A 20-ounce bottle of Vitamin Water has 7 teaspoons of sugar, and a 32-ounce bottle of Gatorade contains exactly twice that much.

Instead of soda and sports drinks, train your taste buds and your thirst to enjoy pure water, sparkling water, or green tea, which is packed with cancer-fighting antioxidants.

2. Read food labels.

Knowing how much sugar you’re consuming and staying within the recommended daily amount can help you stave off disease and maintain a healthy weight. The key to buying food without a lot of added sugar is carefully reading the label.

Sugar doesn’t just come in the form of cane sugar and high fructose corn syrup. Other sources of sugar that sound like healthy alternatives include honey, agave, fruit juice concentrate and brown sugar. But don’t let the naturalness of these ingredients fool you: As far as your body is concerned, it’s all sugar.

When searching for sugar on the ingredients list, look for sucrose and dextrose as well. Sucrose is simply white table sugar. Dextrose is similar to sucrose, except that it has a higher glycemic index, which means that it causes the blood sugar to spike more quickly.

Food labels can be tricky in other ways. Under the "carbohydrates" section of the food label, you’ll see the number of carbohydrates broken down into sugars, dietary fiber and, if the food is sugar-free, sugar alcohols. The "sugars’ line includes the total number of grams of sugar in each serving. Dietary fiber is good for you, so don’t worry about that number.  If sugar alcohols are present, treat that as sugar, even though the box says "sugar-free." Sugar alcohols may not spike your blood sugar as quickly as other sugars, but it depends on the type and amount of sugar alcohol used. For example, maltitol syrup is a sugar alcohol used in some sugar-free foods, but its glycemic index (GI) is 52, which is not much lower than sugar’s GI of 60. And since maltitol syrup is 25 percent less sweet than sugar, it takes more of it to make the food sweet. When all is said and done, alcohol sugars are only slightly less detrimental to your health than sugar.

You may notice that the grams of dietary fibers, sugars and sugar alcohols often don’t add up to the total number of carbohydrates. The remaining carbs are from starches, which aren’t listed on food labels. Starch is made up of long strands of glucose, and it increases blood sugar as much as or more than regular sugar.

3. Eat healthy fats.

We used to believe that fat makes us fat. As a result, the fat-free revolution got us all worked up, and suddenly even healthy fats, the ones that help keep our weight stable, were demonized. Avocados, nuts and nut butters were sworn off in favor of reduced-fat processed foods, which typically have a lot more sugar. Some fat-free foods contain synthetic fat like Olestra, which causes a long list of serious side effects, ranging from intestinal discomfort to life-threatening conditions.

The truth is, healthy fats are essential for a fit body, and for a lot of reasons. Some of the vitamins that you get from your food are fat-soluble, which means that they require fat to break down. Healthy fats make your cells more sensitive to insulin, which increases your metabolism so that you burn more body fat. Omega 3 fatty acids turn on the gene that is responsible for burning fat, and it turns off the fat storage gene.

Fat is an essential ingredient for undoing the damage done by sugar. It helps your body manage glucose and reduce inflammation, both of which lower your risk of developing a number of cancers. Healthy fat promotes better skin health, supports thyroid function to help your body regulate fat, and improves brain function to elevate your mood and improve clarity. And because food that contains fat is more filling than those that don’t, healthy fats help reduce your sugar cravings by making you feel fuller and more satisfied than low-fat foods can.

Healthy fats come from fish, nuts and seeds, avocados, and olive, safflower, peanut and corn oils.

Eat a little healthy fat at every meal, along with lean protein and complex carbohydrates to reduce sugar cravings, help you burn fat, and fight inflammation caused by added sugar.

4. Put the nix on processed foods.

There are over 600,000 processed foods on grocery store shelves today. In addition to chemicals unfit for human consumption, which are used in the manufacturing process and added for texture, flavor and color, processed foods typically have a lot of added sugar.

A cup of fruit cocktail might sound like a healthy snack, considering it’s fruit, but it contains a whopping 26 grams, or nearly 7 teaspoons of sugar. A standard "healthy" snack of one granola bar and six ounces of fruit-flavored yogurt has 30 grams, or nearly 8 teaspoons, of sugar. Whole wheat bread, crackers, pretzels, canned vegetables, and peanut butter, all considered healthy food choices, contain loads of added sugar. Gram by gram, teaspoon by teaspoon, the sugar we sometimes unknowingly consume adds up to way more than the recommended daily amount.

Whenever you have the option, choose whole foods over those that are processed. Eat whole fruit instead of dried fruit or fruit cocktail and fresh or frozen vegetables instead of the canned varieties. Choose low-fat (rather than no-fat) dairy products that contain ingredients you can identify, and stay away from processed cheeses and flavored yogurts. Opt for real meat rather than processed lunchmeats, which contain sugar and a host of other dangerous ingredients. If you have to buy processed food, choose that have no sugar added, or the one with the least amount of added sugar.

5. Take supplements.

Beating a sugar addiction by quelling cravings for the sweet stuff sometimes requires a little outside help. In addition to a daily multivitamin to ensure you get plenty of the nutrients you need for the optimal performance of your body’s systems, there are a couple of supplements on the market that specifically target sugar cravings.

L-glutamine is an amino acid that effectively stops sugar cravings in their tracks, as well as improves brain function and elevates your mood. Take 500 mg between meals three to four times a day, especially during times you typically crave sugar.

Resveratrol is a polyphenol that’s naturally found in red grapes, blueberries, pistachios and red wine. A potent antioxidant, resveratrol protects your body against cell damage and improves insulin sensitivity to help undo the damage done by excessive amounts of sugar. The most effective way to add resveratrol to your diet is through the foods that contain it, rather than from a supplement.

Chromium is a mineral that improves the metabolism of glucose and increases insulin sensitivity. Take 25 micrograms a day to help stave off sugar cravings and get your cells functioning properly again.

Cutting sugar out of your diet now may save you from serious health complications later on. Knowing where excess sugar comes from is half the battle, and taking steps to eliminate cravings and incorporate more whole foods into your diet is the other half. Soon, you’ll find it easy to stay within the recommended daily allowance of sugar, and in fact, you may be hard-pressed to meet it, leading to sweet results for your overall health and quality of life.

Seize Every Moment

A Run in the Woods

Posted by Leanne McCann

runneratsunriseAfter months of training, running in the rain, and hill repeats on repeat, The Whitewater Centers 50K race was upon me.  That’s roughly 31 trails miles that I’d be running, and the best part, was that I was going to be doing it with a good friend.  She started out just training with me for fun. Then she decided she’d run with me for a couple laps, to keep my spirits up.  After realizing that 2 laps was really close to 3, she decided to take on the ultra with me. 

We had some amazing weekends.  Heading to the whitewater center at 6 AM, sometimes in the rain, to run 2-3 hours together. Let me just say, this is my absolute favorite part of endurance events, training with friends, having shared experiences, and talking for hours.  I think this may be the single biggest reason that I choose the endurance route. That, and mtn biking and ultras are in the woods, and there’s nothing better than time with the trees.

So as we approached the race, my good friend had a bout with a previous injury, and took some time off.  With that in mind, our plan for race day was to run the first lap together, and see how the rest of the day rolled.

We took it nice and slow, falling in to a group doing 15 minute miles. While I appreciated the slow warm up, I knew this was not going to be my flow for the duration of the race.  As the miles moved on, I would ask how my friend was doing, and we’d pass as we could.  My last check, at mile 4, told me that she was doing well, so I made my move to get past the 8 people holding me back.

Once past, I realized my friend had not joined me.  I slowed, to see if she was coming, but it became clear she was not.  At this point, I decided to go for it.  I spent the next 5 plus hours, passing people.  When I finished lap 1, I was in 45th place, by lap 2, I was in 10th.  While I had no idea where I was, in the pack, I was conscious of the fact that I had not been passed by any runners at that point. So I continued to move along in the 10s range, and actually felt phenomenal the entire rest of the day.  You will always hit mental lows, and feel like you’re dragging at times, but for all intents and purposes, the day could not have gone better.

Nutritionally speaking, this was a pretty simple, and new to me, plan.  In the days prior, I had been adding in some of this, to keep my electrolytes up. Then day of the race, I decided to try out a product that I recently wrote a review on.  I wanted to see if I could make it on dates, water, and drink mix.  I was pleasantly surprised that I didn’t experience any stomach issues at any time, and felt truly steady in energy, all day.  I was shocked.  While I take my nutrition extremely seriously during races, I did this on a bit of a whim, and I couldn’t have been more pleased. High recommendation to try this product out, if you haven’t already.

think outsideWhile my friend could not continue on, due to the injury resurfacing during the race, I felt food enough to place as the 3rd female overall.  A bit bittersweet, but now I have to help plan my friends next attempt at an ultra, which will no doubt lead to more amazing memories and good times.

 

The Wind in your Sails (or Tails)

Posted by Leanne McCann

cheetahAh, 2 hours into an 8 hour mountain bike ride, and still feeling fresh.  I’m eating and drinking well, and have a beautiful pace. Until I don’t.  Around the 3 to 4 hour mark, I realize that I can’t stomach any more sweet, gooey gels, or hypersweet drinks anymore. This is well past the point that calories and hydration become critical.  I think everyone that’s done any type of endurance event, has hit that obnoxiously sweet, proverbial wall. The problem is, once you stop eating or drinking, you’re setting up for some fail.  Combatting this all too common scenario is crucial for not only enjoying your chosen activity or race, but for performing at your best.  Severe lack of hydration and nutrition can also lead to blood pressure issues, dehydration, nausea, and increases your chances of getting hurt.

I’ve recently had the opportunity to advise several endurance athletes, on their nutrition options, and how to set themselves up for a great day. While I believe whole heartedly in everyone needing to test things on their own, as a self proclaimed guinea pig, I’m always happy to share my experience and preferences.  There are great new products on the market that address your energy, hydration, and electrolyte needs, as well as whole food options that will keep you going strong.

 

Stomach Tolerance

The first thing you should assess is your tolerance for different foods and drinks.  This can take a bit of trial and error (sometimes a lot) before you hone in on what works for you. This is the number one reason you never try something new on race day.  Unless of course, you’re feelin crazy, and the aid stations are just too amazing to turn down. While I consider myself to have a pretty strong stomach during both mtn bike and running endurance events (hello beer and pizza mid race), I realized that I just can’t stomach anything with whey.  I find myself 3 inches thicker in the waist, doubled over, and miserable, within the hour. So my personal recommendations will generally steer clear of those products, both pre and during, events. If you have found that it works for you, there are several companies carrying quality products that contain whey protein.  I would advise you test it out, and emphasize finding a high quality product.

 

Real Food Works

While gels, drink mixes and bars, flood the market, whole foods can (and do) provide all that you need, at a fraction of the cost.   Medjool dates, raisins, bananas, salted potatoes, and numerous recipes from  this book, have usually kept me eating and happy. This way, I can fuel with food, and use my liquids purely for hydration.  It’s easier to get  away with more extravagant foods, with sports like biking, ultra running, hiking, and those that are at a lesser impact or lower intensity. On race day however, I recommend keeping it simple, with foods that will quickly convert to fuel. Higher impact sports, and higher intensity require a more careful approach to your consumption choices. High carb, low fat and fiber, will allow your food to be assimilated more quickly, and thus be used for fuel.  .

 

 Gut BOMBS  gutbomb

Which brings me to a great product that I’ve recently been trying out.  While it’s not new, it’s still finding it’s place on the shelves and I find many of my clients and friends have not heard of it before.  Tailwind nutrition is a carbohydrate rich powder that can be used easily, to stay on top of your nutrition needs.  If you have problems getting in enough calories, or you simply prefer this method of nutrition, it’s definitely worth a try. Tailwind has 100 calories per serving and 27 grams of carbs. It’s also rounded out with electrolytes, which are extremely important to replenish during intense or long duration activities. What’s so special about tailwind is that it’s extremely gentle on the stomach.  People with sensitive stomachs, or those that find other commercial products leave them with gut bombs, will be pleasantly surprised by this product. 

They have several flavors, a caffeinated blend, and a naked blend, that has no flavoring. I generally opt for the latter, because after years of gels and drink mixes, my taste buds have had enough.  I’ve used tailwind on 3-6 hour runs and I’ve been extremely happy with how evenly fueled I’ve felt.  I don’t use liquids exclusively, and tend to eat most of my calories, but I find it’s a great insurance policy for getting in some nutrition and hydration at the same time. 

My professional recommendation is always to eat some real food.  Find options that makes you happy, and keep you eating. For some people though, this is much easier said than done.  It’s easy to forget,  get caught up in the speed of a race,  and miss a critical refueling point.  A slow drip of some liquid nutrition can help to buffer the effects when that happens. And if you’re one of those people that is constantly battling stomach issues when you’re out there, this product could be the game changer you’re looking for.

Anyone else have some tried and true, easy on the stomach secrets, or amazing fuel ideas?

Thriving in the Summer Heat

Posted by Leanne McCann

summersurfThe joys of summer.  Beach trips, spending all day outside, warm weather, and more daylight.  The downside is that here in North Carolina, summer is no joke.  We are regularly in the 90s by 10AM, and can expect the heat to rise over the next two months.  That doesn’t mean that we hibernate with the A/C cranked all summer.  It just means that we need to be conscious, and some days, careful about getting out to enjoy the day, and our favorite activities. So what’re my best tricks for thriving in the sun drenched summer?

 

Timing

Typically, the suns rays are the strongest from 10AM-4PM.  This is when we see the strongest penetration of UV rays, as well as the highest risk for heat stroke, sunburn, and dehydration.  If you have the opportunity, it’s highly recommended to get outside before or after this window, to lower your risk. No matter what time you get outside, there are some simple strategies to keeping you and your loved ones (including your pets) safe and enjoying the sunshine.

 

Sunscreen

It is recommended that you put on sunscreen 30 minutes before sun exposure, and then reapply every 2 hours that you’re outside to successfully protect your skin from damage, and minimize the risks of skin cancer . The downside of this is that many sunscreen contains toxins, such as parabens, that you may want to avoid.  Head on over to the EWG to see the safest sunscreens for your skin, and your health. Two of my favorites are 100% Pure sunscreen, and California baby.  The next problem is that wearing sunscreen blocks absorption of vitamin D, which is vital for optimal health (including cancer prevention). It’s important to manage getting healthy levels of vitamin D, with the protective benefits for your skin. It’s recommended that you have 20 minutes of unprotected sun exposure to allow your body to absorb vitamin D.

 

Eat Your Sunscreen            watermelon salad

One way to give your skin some extra protection, without layering on sunscreen 5 times a day,  is to eat foods that have protective qualities for your skin.  As a nutritionist, I regularly “eat” my sunscreen. Foods that contain carotenoids such as lycopene, help protect your skin from the inside out.  Foods that contain the highest amounts of this nutrient, are tomatoes, watermelon, guavas, papaya, and grapefruit.

 

 

One of my favorite ways to get in some “internal sunscreen”watermelon drink is to mix watermelon, mint, and some lime into a blender, or juice it.  It’s such a refreshing (and hydrating) summertime treat, with amazing benefits!

 

Other foods that are shown to have skin saving benefits are pomegranates, and foods containing omega 3s (think salmon, flax, and walnuts).  Even dark chocolate is shown to help protect skin, with it’s high antioxidant content.

 

Hydration

One of the most common issues in the heat of summer, and one that can have serious repercussions, is dehydration.  While this can happen any time of year, it happens most often, and more quickly, in the heat.

The general rule for basic hydration, just to sustain life functions, is 1/2 of your body weight in water, a day. If you workout, you should go into your sessions well hydrated, and continue to hydrate throughout.  Since heat exhaustion and heat stroke can occur when the mercury rises, care should be taken to slow down or stop your workouts, if you are experiencing the signs of heat exhaustion/stroke. The other great thing about the fruits mentioned above for internal sunscreen, is that they are also high water content foods.  While drinking water is key to staying lubricated, eating water rich foods (while lessening sugars and processed foods, which dehydrate you), will help to ensure optimal hydration levels.

 

Electrolytes                               electrolyte drink

When the temperatures rise, so does the sweat factor.  Besides just losing water, our deplete our electrolytes as we sweat.  Calcium, Sodium and Potassium are responsible for vital bodily functions; including nerve and muscle function, blood PH, and blood pressure. Depletion or imbalanced levels can cause muscle weakness, cramping, as well as hyponatremia.

If you’ll be out for long periods of time, or working out in the heat, I suggest having something to help replenish your electrolytes. Most sports drinks will provide this, my favorite being skratch labs and nuun products (but everyone is different, so try some out). You can also get capsules, such as Hammer nutrition’s Endurolytes, if you prefer that method.

I also make a simple homemade electrolyte drink that can be changed up with different citrus fruits, some ginger, or even a dash of cayenne.

 

Clothing and Shade

So many clothes now, are made with SPF built into them.  While this is great and provides additional protection, putting on a layer when you’ll be out in the sun, is beneficial also.  Minimizing the direct contact the sun has with your skin, will decrease the chance of skin damage *that includes decreases the signs of aging too!).  Another great way to avoid damage, and still enjoy being outside, is to find some shade whenever possible.  It seems like common sense, but you’d be surprised at how often people don’t think to move their activity under a tree, or to bring a popup tent or sun umbrella, if they’ll be out all day.  A nice large brim sunhat is also a fantastic way to carry some shade with you!

These are simple, inexpensive ways to enjoy your time outdoors, during the hottest months of the year.  Who has some other great ideas?

Super Energizing Granola

Posted by Leanne McCann

 

This is one of my all time favorite, go to recipes.  I make this for some of my endurance events, and can easy alter part of the batch to be more day to day, and kid friendly.  It’s great as a plain snack, on yogurt, or eaten as a cereal with some almond milk. The combination of carbs, fats (including MCTs from coconut oil, which quickly convert to fuel), and protein, keep you full and fueled for the day.  Easy to transport, and lasts for weeks in the fridge.  It’s a staple for snacks, breakfasts, and endurance events. Enjoy!

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The February Food Blahs

Posted by Leanne McCann

boringdiet

By now you may be a month in to a healthier you, so congratulations! I hope that you’ve found more energy, better health, sleep, stress relief and a form of movement that you love.  For most though, the resolution is long gone.  Either life got too busy, they missed a day and threw in  the towel, or they just got bored making and doing the same things for the last 5 weeks.

The truth is, all of us get in a funk.  We all feel the monotony (at times) of the same smoothies, dinners, or workouts.  The trick is to allow yourself to ebb and flow, and then look to reinvigorate yourself.

The Food Snooze

Have you been roasting your beets and carrots, steaming your broccoli, and mashing your cauliflower to no end?  I get it. I find recipes that are healthy and my family will eat, and then I make them until we’re nauseated. I can’t help it, with busy days, I go for what I know.  Most of us typically have 4-8 recipes that we make over and over, despite the endless options on pinterest, cook books, blogs, and magazines.  We’re creatures of habit, and it’s easy to fall into a routine doing the same things over and over.

Steer into it

I say this often, when life starts moving in a direction, sometimes you’ve just got to go with it and hit it hard. So, when I get into my roasting mood, I try it all.  I’ll roast beets and carrots (my true go to), I’ll try cauliflower and broccoli, eggplant, squash and zucchini.  I already know the temps, and the process, so changing up the veggies is a way to keep the time saving process, while still entertaining the taste buds.  The beauty is that these veggies offer such and array of vitamins and minerals, that we are benefitting greatly by switching it up.

What’s the fix

It would be great if I said, you could just go grab 10 new recipes, start using those, and you’ll be totally reinvigforated.  The truth is, sometimes too many changes at once, becomes stressful, and thus easy to ditch and resort back to quick, easy fixes that can be unhealthy and sabotage our previous efforts.   I suggest instead that you pick maybe 2-3 new recipes, and try them out on the weekend, when you have time for new ingredients, following a new set of directions, and unexpected cooking times.

This is also a great time to include the kids, as they are more likely to eat something, if they’ve had a hand in the process. Even just letting them pick the veggies at the store, gives them a sense of ownership over their food, resulting in less resistance.

After you’ve added a new recipe or two, you can grab your go to recipes, and see what you can add or change about them to liven things up.  Swap out veggies, use pesto instead of marinara, add a Mediterranean flare instead of Asian.  All of these little flavor tweaks can easily take something you know and trust (to be hassle free), and livens things up while still keeping you on track.

Don’t Give Up

success

This is how the healthy people do it. They recognize the rut, and instead of just giving up, they start to play. They try new foods, new preparations, make a variation on an old standby,  and most importantly, they cut themselves some slack.

A true change of habit is takes time. The only way to get there is to keep doing more of the things you want, and less of those you don’t.

 

Seize Every Moment!

Leanne

 

How’s your new years resolution going?  Any obstacles you overcame to get back on track?

I for one have needed a serious kick in the butt to get myself out in this cold weather! So I brave it a few times, and cut myself some slack and workout indoors when I’m just not feeling it.

I Hate Resolutions, But I Love A Good Goal

Posted by Leanne McCann

 

 

What’s the Point?

                                    discipline

As we enter the new year and look back on the last, did we accomplish everything we wanted?  Did we start out 2014 with a bang, only to have the momentum stolen from us just a few weeks, or months later?  This seems to be the most common trend of a New Years resolution.

I think though, that if we really think about it, we actually did better than we thought. I think some of us made it through the year, and may have gotten thrown off by the holiday season, but for the most part, hung in there.  I think others of us may have fallen off earlier, but made another (some times several) attempts to jump back on.  Let’s be proud for a moment, for all we DID do.  For all the smaller goals we may have accomplished.  For falling down 5 times, but getting up 6.

Let’s revel in any new experiences, new people, and new ideas we’ve encountered in 2014. Maybe we even brought back things that we left behind, mended some fences, and moved forward towards something more positive.

Now, once we’ve taken a moment to reflect on all that 2014 was, let’s jump on the new opportunity to get even better! The new year, much like a birthday, offers the energy and momentum of a new milestone. This one however, is one we all experience together, and the energy, excitement and anticipation is felt by us all.  Much like the beginning of a race, there’s a collective buzz that can help carry us through to be better than we thought. It can help us to reach higher and push harder than we previously dreamed.

Simple Steps to Accomplish Your Goals

Whether it’s a better diet, your first 5K,  PRs, weight loss, family additions, or a more organized life, all successes need a plan and some follow through to make it happen.

 

crossword

 

 

The SMART way to success

I’m guessing most people have heard of SMART goals; specific, measureable, assignable, realistic, and time-related (I realize that some words may be different than what you learned, but the gist of the acronym is the same). There’s a reason it’s taught in most businesses and schools, because it works.’

Writing down your action plan to accomplish something not only forces you to figure out how to make it happen, writing it down puts it “out there”. It’s no longer just a thought in your head, it’s in front of you, daring you to try.

An example of SMART goal action plan would be something like this;

1. Specific – run my first 5k at the shamrock run March 17th

2. Measureable – Don’t just decide to “run more” or “eat better”.  There’s nothing measureable to let you know that you’ve actually accomplished something. Be specific, Run a 5k in 14 weeks, cut eating out to 2x per week, etc.

3. Assignable – I will run 3 mornings a week on M/W/F, while the kids are in bed, and husband is home. What are you doing to make it happen, and what do you need from other people to help achieve the goal.

4. Realistic – While I’m a fan of “going big”, you need to be honest with yourself about your starting point, your resources, and the time it may take to reasonably accomplish something.

5. Time-related – Just putting your goal out there with no time frame in mind, gives no sense of urgency, or frame within which to breakdown your goal.   A goal time, allows you to work backwards, breaking down the steps you need to take to get to the end, successfully.

The Real Deal

Realistically, I’m a big fan of writing my goals or dreams down.  Then I can sit and ponder what  I would need to do to get there, look up resources that I can use to help me, and set a realistic timeframe for getting there.  Then, I focus on the excitement, the journey, and how to make it a fun experience.  Motivation comes and goes on a long journey, but setting yourself up to have little successes along the way, and making sure you enjoy the process, can help to reinvigorate and reinforce that original motivation.

A very important aspect of goal setting, is a plan B.  Things are going to come up, and things will not always work out the way you planned. If it was easy, we probably would’ve already done it. So understand that things will get thrown off. Injuries happen, illness happens, busy days happen and the unforeseen will always have to be dealt with.  Have a backup plan, healthy food in the freezer for busy work days, a quick workout you can do at home if you slept in, etc.  And remember that even if you get thrown off, it does not mean that you jump ship on the big picture!  This is the number one reason that people drop their goals and go back to what they had before.

 

 

Perseverance is the single mostsuccess

important factor in reaching a

long term goal.

My Goals

So what’re my goals for 2015? I always have a goal of progressing my education, and continuing to stay on top of my field.  So, I’d like to take the Heart health through nutrition course at Cornell this year, as well as the master herbalism course (this one takes a few years to complete, so it’s definitely a long term goal)

I also have a goal to run my first ultra this year.  I’m in the process of researching different races, so that I can pick my date and work the training plan from there.

And I always have a goal of bettering myself and my relationships.  This year, I hope to help my parents move closer, so that my girls will have family to grow up with. Just as importantly, to help my mother who has Parkinson’s(as well as for my father, who is her sole caregiver). As a family, we’ve started to break down the process, and look at realistic timeframes for it to happen.  There is so much to do to make this happen, so breaking it down into more manageable, smaller tasks, is the only way something like this could happen. Knowing that the end result will be completely worth it, helps to keep our motivation.

 

While I’m not a huge fan of the New Years resolution, I am a fan of goal setting.  I’m a fan of reflecting on the year past, and looking forward at the possibilities that lie ahead. So here’s to a new year, full of adventure, big dreams, and the hard work to make it happen!

What are your goals for this year?  How about just; next week, next month, or 3 months from now?

The Best Butternut Squash Soup

Posted by Leanne McCann

 

I have tried many butternut squash soup recipes, and this one never fails to leave the pot empty.  It’s so simple to make and tastes super creamy, while remaining a low fat, healthy dish.

 

The Best Butternut Squash Soup Ever
Print Recipe
This soup is so easy to make and tastes incredible! The creaminess of the squash, paired with sage, is perfect for a cool fall (or winter!) day. You may want to make a double batch, because this soup won't last!
Servings Prep Time
4-6 people 15 minutes
Cook Time
45-60 minutes
Servings Prep Time
4-6 people 15 minutes
Cook Time
45-60 minutes
The Best Butternut Squash Soup Ever
Print Recipe
This soup is so easy to make and tastes incredible! The creaminess of the squash, paired with sage, is perfect for a cool fall (or winter!) day. You may want to make a double batch, because this soup won't last!
Servings Prep Time
4-6 people 15 minutes
Cook Time
45-60 minutes
Servings Prep Time
4-6 people 15 minutes
Cook Time
45-60 minutes
Ingredients
Servings: people
Instructions
  1. Sauté on medium heat chopped onion in olive oil, until soft and fragrant. About 7 minutes
  2. Add chopped sage. sauté for about 30 seconds
  3. Add butternut squash and broth. Bring to a boil. Then turn down to a simmer. Keep simmering until squash is soft. About 30 minutes.
  4. Take off heat and let cool. Then transfer to Vitamix or other blender, and blend until smooth. Return to pot
  5. When ready to serve, Heat the coconut oil or ghee in a pan. Place sage leaves in the in the pan, cooking until slightly crisp. I usually turn them over once, while in the pan.
  6. Add several leaves to each bowl of soup and sprinkle with parmesan (optional)
Recipe Notes

Sometimes I'll also add 2-3 peeled and chopped apples (Fuji, Gala, Braeburn).  I add it at the same time as the butternut squash.

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Here is another quick and easy veggie dish that’s great on a cold day.  What’s your favorite cold weather soup/meal?

 

My Toxic (and messy) Home

Posted by Leanne McCann

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I work hard to stay educated on nutrition and ways to maintain optimal health naturally.  After sifting through all the marketing, the studies, labels and latest trends, I don’t always  think about the environmental toxins that we encounter daily.

We try our best to clean up our diet,  lessen the burden on our bodies to stay healthy, and yet, many times, we forget that toxins are all around us.  We breath them in, bathe in them, slather them on, and wash our dishes, floors and clothes with them.  With our skin being the largest organ we have, this is a massive assault on our bodies.  Many allergies, skin issues, breathing issues, and other reactions to the chemicals in our everyday products,  can be remedied when the toxins are minimized.

So why not start at the obvious.  Your home. I’m particularly spending some time right now, detoxing my home and finding better cleaning products.  Because who doesn’t love cleaning, right? If you’re like me, you put it off until you finally admit it’s completely gross (which is actually about every 10 minutes, with 2 toddlers), you’re completely bored (a rarity), or you’re procrastinating on some other tedious task that needs to get done.  When I finally do get around to it, I at least want to make sure I’m not making my home a toxic war zone. Here are my 3 favorite resources for getting the chemicals out.

 

NORWEX

Which brings me to the most recent, exciting discovery I’ve had in the, chemical free home challenge. A friend invited me to her home to hear about Norwex.  Since I’m always interested in learning about natural products, I was happy to have the opportunity to hear about it. In about an hour, I was convinced that this company rocks. From antibacterial kitchen towels, to cleaning paste, veggie and window cloths and seriously amazing mops, I wanted it all.  They don’t just help you attain a chemical free home, they’re also concerned about reducing our waste and negative impact on our environment.  There are reusable straws, produce bags, and dryer balls (so you don’t need chemical laden dryer sheets) in their catalogues as well.  To be clear, I do not sell or have any affiliation with this company.  I researched their products and I’ve used them for about a month now, with great results.  I was open to the product line, because I was getting so frustrated going to a natural food store, thinking the products would be chemical free, only to be completely disappointed (and annoyed), when I realized many of them were garbage.  Then I either knowingly used products that I knew weren’t that good, or I wasted money on a product that I refused to use. I felt like I could breathe a sigh of relief seeing all of the clean norwex products, that weren’t trying to hide anything with false labeling and crafty marketing. To check them out and see for yourself, go to Norwex. Katie is such an amazing resource for these products and can answer any questions you have (trust me, I have asked her a ton!).

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My Favorites (so far)

1. The veggie cloth

2. The dryer balls

3. The Enviro Cloth

4. The window cloth

5. The cleaning paste

 

Product Reviews at EWG

The other place I have discovered is the Environmental Working Group. I go to this site at least a few times a month to check products.  This site covers tons of different products, from bath and kitchen products, to cosmetics, sunscreens, light bulbs, and produce.  They are well known for the dirty dozen, the list of the 12 most highly sprayed fruits and vegetables. The list has now become more encompassing and ranks 48 fruits and vegetables from the most sprayed, down to the least.  I highly recommend anyone that is looking to clean up their fridge, and their environment, to check them out and make them a regular resource.  Their rating guide for household cleaners is invaluable.  I was surprised at how many of the natural food stores carried products that didn’t make the grade.

4 Favorite Products ( all with an A rating)

1. Planet dishsoap

2. Aussan all purpose cleaner

3. Arm and Hammer baking soda (great on its’ own, or for making your own cleaners)

4. Simple Green glass and Surface

Make it Yourself

For those of you looking to save money and control all of your ingredients, making your own cleaning products is a great option.  Some lemon juice, baking soda, and vinegar, go a long way in cleaning your home, saving you money, and reducing toxins. A great list of homemade recipes can be found here. The only downside (I see) to making your own cleaners, is the added time, but most of them are pretty simple to make. The monetary savings of making your own can be huge, so why not give some of them a try?

My 5 Favorite Recipes

1. Easy homemade laundry soap (#14)

2. The best stain remover (#16)

3. 1 Ingredient crayon remover (#25) I use Young Living oils

4. Wool dryer balls (#31) you can also order them from Norwex

5. Fruit and veggie wash (#43)

It only makes sense to start looking at the products you buy to clean, bathe with, slather on and breathe.  Caring about your environmental health is a natural progression from starting to pay attention to your food supply. It’s the logical next step in making positive changes for your health, and the ones you love!

Whatever you’re doing, to live a healthy life, you’re doing great.  It sometimes seems there’s always a new diet, a new study, or a new toxin that we need to know about and completely  eradicate from our lives.  It can get overwhelming and impossible at times.  Do what you can,  forget the rest (or at least don’t stress about it), reserve judgment, and keep on moving. Don’t forget to enjoy the journey!

Seize Every Moment!

 

Anyone have a product line you love and swear by? I’m always open to new ideas and information!