Since I have adjusted my eating habits this year, I have also adjusted my portion sizes. With the adjustment in portion sizes, I have noticed an increase in my tendency to snack. While I typically crave something sweet for a snack, I’ve had to determine some alternatives to keep my snacking more healthy. Just thought I would share some of my little saving graces when it comes to snacking…
You want something sweet…have some dried fruit. Consuming a handful of dried fruit and drinking a glass of water really fills you up. Look for no sugar added in order to avoid artificial sweeteners and unnecessary sugar!
You want something salty…nuts are a must! Any kind, anytime. My faves are cashews, pecans, pistachios, and almonds. If your craving is dictating your portion size, make sure you drink some water to help feel satisfied, because considering the fat and caloric content of nuts, it’s easy to consume too much.
You want something creamy…try greek yogurt. While this previously had been a craving of mine, I no longer crave creamy things for whatever reason, but when I did, greek yogurt was a good answer. It was creamy and packed with protein which helped hold me over to the next meal. And by the way, if you have access to Anderson Erickson dairy products…all other greek yogurts are inferior to that of Anderson Erickson. If only I could get this in Colorado!
You want something crunchy…fresh veg and hummus. While this is another craving I rarely have (I’m more of a sweet or salty craving kind of girl) if there is hummus involved, then I have a hard time stopping. Which when it comes to fresh vegetables, we should eat up!
You want something hot…hot tea works for me! As I type this post, I have water heating on the stove for a mug of cinnamon spice tea. I know I’m stealing this from Rachael Ray, but YUMMO. This really is a treat on a cold day!
You want something cold…a 1/4 or 1/2 portion of a smoothie with plenty of ice. Again, this is not normally a craving for me, but smoothies are a great way to get greens, protein, fruit, and/or vegetables. Be creative!
I regularly keep some kind of nut, dried fruit, and hot tea bags in my desk at work. These snack options typically hold me over especially after 10:30 in the morning!
Before you read this post, just know that I tried to find the cheesiest possible photos for this post.
One area that I saved for a while to research is dental health. When considering dental health and hygiene, I found myself thinking exactly how I always had before. My internal voice was saying, “Listen to your dentist and do what your dentist says.” But over the course of this year, something has clicked in me. I’m learning to ask more questions and not take the typical “because I said so” answer in stride. So when considering dental health, I decided to look at several recommendations given to me over many years by my dentists and do a little digging so that I’m not just accepting an unquestioned answer. I also plan to do a post before the year is up regarding alternative hygiene products which will include some dental products. Stay tuned…
There are no words…this is just goofy!
1. Brush your teeth after every meal.
While brushing your teeth after every meal is not a bad thing, I wondered if it was possible to brush your teeth too much. I’ll be honest…I rarely brush my teeth more than twice a day. Brushing my teeth is right up there with vacuuming the stairs….I just get annoyed with it. But I was surprised to find this information…according to the Wall Street Journal, dentists estimate that 10-20% of us are guilty of over brushing and have actually damaged our teeth as a result. The purpose of brushing is to remove plaque. Plaque is soft to begin with and is easily removed with the proper brushing technique. (I learned I don’t brush correctly and when I tried I felt like I might as well be doing it with my left hand!) We should be using soft bristled toothbrushes, tilted at a 45-degree angle to our gum line, moving in a circular pattern, with very little force. If the force is squashing the bristles, we’re brushing too aggressively. Whether or not brushing after every meal is necessary, probably not, but brushing multiple times a day is the best way to insure you are eliminating plaque buildup.
How much money do smile models make?
2. Floss daily.
Once again, I’ll admit, I don’t floss daily. I’ll floss daily for a while and then I fall off the routine. I do however floss at least 3-4 times per week and each time I go to see the dentist, I get a pat on the back and a “job well done” comment in regards to flossing. So this got me thinking…is flossing necessary every single day? The answer to this question is not so simple. Based on my research, I kept reading that the need for flossing can be based largely on our diets. The heavier our diets are on carbohydrates, sugars, and processed foods (imagine that!) the greater our need for daily flossing. Plaque that remains on the tooth becomes an irritant to our gums and if left there will lead to inflammation and ultimately disease. I actually read in one article written by a holistic dentist, that he recommends flossing over brushing. Not that he disregards brushing, he just thinks flossing is that much more important when considering the overall health of the mouth and ultimately the person. Brushing alone does not address all the plaque buildup between our teeth. So I guess I’m truly doing okay after all…I’ve changed my diet for the better and I do floss several times per week.
I think he’s in love…creepy.
3. Use mouthwash/rinse daily.
I use mouthwash everyday, but based on what I have been reading, it seems that this is a much less important step than flossing. Historically, mouthwash was introduced to improve upon bad breath. It has had many makeovers throughout the years. Now there are mouthwashes that claim to prevent cavities, decrease plaque buildup, freshen breath, kill bacteria, and prevent disease. I was surprised to read that there are actually mouthwashes on store shelves that contain sugar (gasp!) as an ingredient! Why in the world would we buy a product to assist with our oral health when it just leaves residue that contains sugar on our teeth? Beats me. (This is just one more product we have to start reading its labels.)
Another concern I have with mouthwash is regarding the claim of killing bacteria. Is mouthwash killing good bacteria? The American Dental Association does not actually recommend that everyone use a mouthwash or rinse, but states that your dentist may recommend it for you depending upon your current oral health. I found one study out of London (funded by the British Heart Foundation) that had many contributors/researchers from both medical and dental perspectives that found using an antiseptic mouthwash could actually raise your blood pressure as a result of killing off some good bacteria in your mouth. All things considered, I’m rethinking my regular use of mouthwash. Mouthwash just may not be a must-use product for everyone. Maybe I’ll just save my stash of mouthwash for after a garlic-laden dinner!
Seriously, who smiles while getting their teeth cleaned?
4. Get your teeth cleaned twice per year.
As a physical therapist, I’ve been faced with the dilemma of treating a patient for all the visits that have been authorized by their insurance even if they don’t truly need it. This got me thinking about my own oral care. Is having my teeth cleaned twice per year actually necessary or is that just the dentist’s way of making sure he or she is paid since 2 cleanings per year is what most dental plans allow? I actually found more information than I expected on this topic. It seems that if you are at risk for periodontal disease, then yes, a cleaning every 6 months is highly recommended and has been found to be beneficial. However, if you are not at risk for periodontal disease, then you may only need an annual cleaning. A second cleaning each year is certainly not going to hurt anyone, however for a young adult (in their 20s-30s), who eats healthy, and brushes/flosses daily may not need that second exam and cleaning each year. This does not apply to children, tobacco-users, and adults as they age. With age, increases our risk for diseases and conditions that can lead to declining oral health and vice versa.
Kids mouths are creepy looking in x-rays!
5. Have x-rays annually.
I recently found a new dentist for myself and of course had x-rays taken. I was not surprised by the fact that I was having x-rays, but that I had both a panoramic x-ray and bite-wing x-rays taken. Was it was necessary to do both a pano and bite-wings? Not wanting to rock the boat, I let it slide. Afterall, this was a new dentist for me and I anticipated a “more than the normal” visit in order to establish myself as a client. After this visit, I was thinking about the necessity of x-rays in a patient who has no complaints of any kind regarding oral health. The American Dental Association does not make a recommendation to the frequency of x-rays, but states that each dentist should take into account the patient’s subjective reports as well as medical and dental history to determine the necessity of x-rays. If I’m going to be exposed to radiation (no matter how small the amount), I should ask if it is necessary.
Another thought regarding x-rays, upon leaving my last dental appointment, I realized that I was not given a neck shield for the x-rays that were taken. Given my thyroid history, I should have immediately recognized the error and asked for the neck shield. Next time, I won’t make that mistake.
Don’t be the creepy neighbor.
6. Avoid sweets and acidic foods.
Well guys, based on everything I have read, I’ve got nothing new or surprising to add here. Acid erosion and plaque buildup cause problems for teeth and gums. The healthier you eat the better your oral health will be, but not without proper hygiene and maintenance. Not that you can’t consume carbs, sugars, processed foods, acidic fruits/veggies, soda, coffee, tea, and wine, but making sure to brush and floss after consumption will do more good than worrying about the condition of your tooth enamel and whether or not your meal was too acidic.
Hopefully this post gets you thinking about your own dental health. As I’ve mentioned before, this blog is as much about keeping myself accountable as it is about inspiring others take the driver’s seat with their own health.
For several years, I had toyed with the idea of setting a few fitness goals for myself, however the New Year would come and go and I failed to commit. When planning for this blog in late 2014, I decided this would be the year I would set and achieve some fitness goals. After all, what is good health without good fitness? While my goals may seem small to some, each one had significance and was a challenge for me.
Goal #1: Climb a 14er.
My husband and I, as well as our good friends Dan and Michelle, had decided that we were going to do more hiking this summer and wanted to climb a 14er. We decided on Gray’s Peak just west of Denver. Bright and early on Saturday, August 22nd, we set off. At 14,270 feet, it was a challenge. The actual hiking, wasn’t so much of a problem, but the time spent on your feet without a break made us all tired. I slept 11 hours straight the night after we got home (not including the nap on the car ride home)!
Goal #2: Climb the Manitou Incline in under an hour and 15 minutes.
For those of you who are not familiar with the Manitou Incline, it is an old cable car path that ascends almost 2,000 feet in just under 1 mile of distance. It’s extreme. Olympic athletes use the Incline for training and at this altitude, it’s probably the most challenging exercise I have ever completed. I had climbed the Incline 3 times before and my best time was 1 hour and 40 minutes. So I was shocked, when on Saturday, September 12th, I met my goal and destroyed my previous times. My time was 1 hour and 10 minutes. I attribute my ability to meet this goal to 2 things: hard work at the gym and figuring out that I have exercise induced asthma. I began using an inhaler in early August and it has made all the difference during my workouts…I just never expected it to make over 30 minutes worth of difference on the Incline!
Goal #3: Run a 5k.
While I have been active since my teens, I have always struggled with running and had never actually ran more than 1-2 miles at a time. Even when participating in sports during high school, I would have to stop on long runs because of issues with my breathing. I have always desired to be a better runner and since I began using an inhaler I have definitely improved my cardiovascular and respiratory abilities with running! I had hoped airline prices would cooperate so that I could participate in the Susan G. Komen Race for the Cure 5k in Little Rock, Arkansas along with many of the women on my mom’s side of our family on Saturday, October 10th, but that didn’t work out. So in solidarity and a lot of pink, I set aside time that same morning to run my own 5k in honor of my Aunt Debbie’s 10th anniversary of remission from breast cancer. Love you Deb!
So all of my personal fitness goals for 2015 have been achieved. Now to start planning my fitness goals for 2016! I hope this inspires you to set some goals for yourself. If I can do it, you can do it too.
Ahh Autumn…jeans, changing leaves, crisp air, apple and pumpkin everything, sweater weather, and football. There are so many reasons to love this time of year and I’ll give you one more reason to love autumn….I get to use my crock-pot more! I love soups and chilies and chowders and stews and…well, you get the picture. I don’t eat a lot of soup during the warmer months, but I am always excited to pull out the crock-pot for an easy meal on cold days! I thought I would share several of my favorite recipes. Warning: the last of these recipes is NOT healthy, but I only make it once each year. I can’t feel bad about that and it’s just too good not to share!
Southwest Chili
2 lbs. ground meat (beef, turkey, venison, or buffalo, etc.)
1 large onion, diced
28 oz. diced tomatoes
15 oz. tomato puree
15 oz. black beans
4 1/2 oz. diced green chilies
2 tsp. chopped chipotle peppers in adobo sauce
1 cup of water
2 garlic cloves, minced
2 TBSP. chili powder
2 tsp. salt
2 tsp. ground cumin
1 tsp. pepper
Directions: Brown the meat and onions. Drain the fat. Return to large pot on the stove or crock-pot. Add remaining ingredients and heat!
French Onion Soup
4 TBSP unsalted butter
2 lbs. yellow onions, sliced into very thin half circles
Directions: Melt the butter in a large Dutch oven or heavy pot. Add the onions. Sprinkle with the sugar, cook, stirring just as needed to keep the onions from sticking. Cook until the onions are soft and brown, beginning to caramelize. This takes about an hour. Then sprinkle the flour over the onions and stir to coat. Add the remainder of the ingredients. Bring to a simmer and allow to simmer partly covered for about 30 minutes.
Taco Soup
1 lb. ground meat (beef, turkey, venison, or buffalo, etc.)
1 onion, diced
4 TBSP of Taco Seasoning
4 TBSP Ranch Seasoning
1 can of Rotel
1 can black beans
1 cup of corn
1 small jalapeño, chopped and seeded
28 oz. stewed tomatoes
1 can of Rotel
Directions: Brown meat and onion. Drain the fat. Return to large pot or crock-pot. Add remaining ingredients and heat!
Corn Chow-dah!
1/2 stick of butter
1 large onion, diced
3 whole bell peppers, diced (I prefer red, orange, and yellow)
1 can of corn (drained) or 1 cup of frozen corn (thawed and drained)
1/4 cups of all-purpose flour
3 cups of chicken stock
2 cups of half-and-half
1 cup of shredded Monterey jack cheese
1 cup of pepper jack
1/3 cups sliced green onions
6 slices of bacon, cooked crisp and crumbled
Directions: Cook onions, corn, and peppers on medium-high heat for about 4 minutes, stirring constantly. Sprinkle with flour and stir to coat. Add broth and allow to thicken for 3-4 minutes. Turn heat to low and stir in half-and-half. Cover and allow to thicken for 15 minutes or so. Stir in cheeses. Add salt and pepper if needed. Serve in bowls and top with bacon and green onions.
Dallas Hartwig is a licensed Physical Therapist and Certified Sports Nutritionist who specializes in treating lifestyle-related hormonal, digestive, and metabolic health issues. Dallas’s wife Melissa is a Certified Sports Nutritionist who specializes in helping people change their relationship with food and create life-long, healthy habits. Together they authored It Starts with Food which outlines their Whole30 program. This book is a New York Times bestseller.
After spending a great deal of time reading over the past 9 months, I was surprised to find a book that covered topics I had yet to read about this year. While some of this book contained already familiar information to me, it also shed new light on ways to look at food that I had not considered before. The Hartwigs begin this book by outlining how food should make us healthy. They also layout our nutritional framework. While the first part of this book is definitely intended to convince you of necessary changes, I must say that I agree with the case they present.
The second part of It Starts With Food is where we get into some meaty subjects (no pun intended for this self-proclaimed Paleo lifestyle). In this section, the authors discuss what they call their Good Food Standards. Their Good Food Standards are as follows:
The food that we eat should:
Promote a healthy psychological response.
Promote a healthy hormonal response.
Support a healthy gut.
Support immune function and minimize inflammation.
It is in this section that I encounter 2 areas related to food that I had not read about this year until I picked up this book. Much of my reading to date has centered around a healthy gut and minimizing inflammation, I had yet to read anything that connected food to hormones and very little regarding psychological response to certain foods. While much of this second part of the book is very “science-y”, the authors do an excellent job of making it easy to understand by using analogies every step of the way.
In the third and fourth parts of this book, the authors walk you through the food choices they suggest you eat a lot of and why as well as the foods they suggest you avoid and why. The authors suggest we should avoid sugar, sweeteners, alcohol, seed oils, grains, legumes, and dairy. While I may continue to consume dairy, have a glass of wine, or eat black beans, I was glad to read that the authors emphasize the need for elimination and controlled reintroduction of these food items back into our diets before deciding to continue eating them. No surprise here, the authors emphasize healthy food options as being meats, seafood, eggs, veggies, fruit, and the right kind of fats.
The fifth part of It Starts With Food is all about meal planning. The Hartwigs walk you through what a healthy plate should look like at each meal. They also give recommendations for portion sizes, however they emphasize that no one body is the same, so not everyone should eat the same portion size. In fact, the authors encourage you to eat as much lean meat and veggies as you want or need to consume. For very active individuals or athletes, they will need more protein and even carbs to account for their regular energy expenditure. For more sedentary individuals, their portions sizes will be smaller and they may consume fewer meals.
Part 6 of It Starts With Food outlines the Whole30 program: 30 days of changing your eating habits. The initial stage is elimination of those food choices that the Hartwigs listed as unhealthy in part 3 with progression to a new meat and veggie-heavy diet. Once the 30 days is complete, you are allowed to reintroduce dairy, legumes, and grains back into your diet in a slowly controlled manner to assess your physical response to these foods and help determine any food sensitivities you may have.
The final part of It Starts With Food, outlines strategies for long-term success especially when surrounded by individuals who are not interested in learning about your new eating habits. This section also gives specific advice for special populations such as pregnancy, diabetes, autoimmune disease, thyroid disease, vegetarians/vegans, children, and those with IBS. This final part also addresses supplementation. The Hartwigs state, “You cannot supplement your way out of a poor diet.” Given your new veggie heavy way of eating, you will not need much in the way of supplementation, but they do encourage taking fish oil, Vitamin D, magnesium, digestive enzymes, and probiotics.
Lastly, the appendices of this book is full of beneficial resources that include: a meal map (recommendations on how to build each meal), conversion charts for measuring while cooking, recommended cookbooks and recipe resources, resources to help you find the best food possible, as well as recommended websites, books, and movies.
While this book is an excellent resources for healthy recipes and general advice regarding your daily eating habits, the authors emphasize that you can take a break. Life can’t be predicted. It’s best to have control when you are able and attempt to make the best choices as possible when you are not in full control. Treating yourself with certain foods on occasion is part of life. This program is not about denying yourself of desired treats the rest of your life. It’s about changing your daily habits and learning how over-indulgence really does affect your health.
For more information on the Whole30 program, click here.
You want something sweet…have some dried fruit. Consuming a handful of dried fruit and drinking a glass of water really fills you up. Look for no sugar added in order to avoid artificial sweeteners and unnecessary sugar!
You want something salty…nuts are a must! Any kind, anytime. My faves are cashews, pecans, pistachios, and almonds. If your craving is dictating your portion size, make sure you drink some water to help feel satisfied, because considering the fat and caloric content of nuts, it’s easy to consume too much.
You want something creamy…try greek yogurt. While this previously had been a craving of mine, I no longer crave creamy things for whatever reason, but when I did, greek yogurt was a good answer. It was creamy and packed with protein which helped hold me over to the next meal. And by the way, if you have access to Anderson Erickson dairy products…all other greek yogurts are inferior to that of Anderson Erickson. If only I could get this in Colorado!
You want something crunchy…fresh veg and hummus. While this is another craving I rarely have (I’m more of a sweet or salty craving kind of girl) if there is hummus involved, then I have a hard time stopping. Which when it comes to fresh vegetables, we should eat up!
You want something hot…hot tea works for me! As I type this post, I have water heating on the stove for a mug of cinnamon spice tea. I know I’m stealing this from Rachael Ray, but YUMMO. This really is a treat on a cold day!
THE GREEN HEARTED 