The Naked Truth

Stay young with raw foods

2012-02-18T16:05:00.000-06:00

A raw food diet can be extremely beneficial to yourhealth. Eating foods in their rawform results in more energy, less calories, and more vitamins andnutrients. Studies have even shownthat a raw food diet can help renew and revitalize your skin.

Cooking foods eliminates enzymes that are essential to ourbody’s health. Shifting to a rawfood meal allows the body to receive these enzymes. Over time, this can help hair grow stronger, nails growharder, and your skin become more elastic and youthful looking.

Other researchers argue that the secret to the success of araw food diet is the increased consumption of plants. No matter what, studies indicate that adiet high in raw foods will result in better overall health and more vibrantskin.

What your hair and nails say about your health

2012-02-12T20:24:00.000-06:00

The health of a person’s hair and nail say volumes about theperson’s overall health. In fact, poorhair and nail health are typically signs of a nutritional deficiency.

While a top-of-the-line hair product might turn your dulland thinning locks shiny and thick for a little while, you’ll see the mostimprovement if you make the following basic nutritional adjustments:

Eat healthy fats with every meal
Take fish oil and GLA supplements
Get enough protein
Eliminate nutrient-depleting food and drinks, like sugarysodas

Certain hair and nail problems can indicate issues that mayrequire other recommendations. Consultwith a nutritionist to develop a plan to help you combat these nutritionaldeficiencies.

Hair loss or thinning: Iron, zinc, vitamin D, or proteindeficiency
Brittle or splittingnails: Protein or biotin deficiencyor poor digestion and absorption of trace minerals.
Vertical ridges onnails: Iron deficiency or poorabsorption of hydrochloric acid
White spots on nails: Zinc deficiency
Nail fungus: Lack of sufficient “friendly” bacteria

Learn more here.

Tips to avoid late night snacking

2012-02-05T22:03:00.003-06:00

Late night snacking has led to the death of manywell-intentioned diets. From happyhour appetizers to desserts, we crave these calorie-ridden foods even if we’renot actually hungry. Here are sometips to help you break the habit of late night snacking.

Eat a satisfyingdinner: Make sure you eat abalanced and nourishing dinner that will keep you satisfied until bed.
Eat fruit: Instead of satisfying your sweet toothwith a chocolate dessert, eat a small piece of fruit, which can be a sweet,healthy alternative.
Drink herbal tea: Often a desire to snack can be quenchedby changing the flavor in your mouth. Warm mint or chamomile tea can substitute for dessert without actuallycontributing any calories.
Brush your teeth: Toothpaste tends to make foods tastebad and can sap your desire for late night snacks.
Drink some water: Thirst is often mistaken forhunger. Sparkling water flavoredwith citrus or cucumber is particularly effective at distracting your mouthfrom the desire to keep chewing.
Call a friend: Since eating and talking are notcompatible, calling a friend can be a great way to occupy your mind and yourmouth until the craving to snack passes.
Get moving: Light exercise can help killing thedesire to eat, plus it will burn more calories.

Smart snack ideas

2012-01-29T19:37:00.001-06:00

Rather than reaching for the chips when you get hungrybetween meals, try these smart, healthy snack ideas.

Cottage cheese with flax: Cottage cheese is a great source of protein and calcium, and flaxseedswill help give you energy.
Grapefruit: Grapefruitcan help reduce insulin levels, which helps the body process foods moreefficiently and store less fat.
Cucumber and avocado salsa: The monounsaturated fats in avocados help slow down the emptying of yourstomach, so you feel satisfied longer. Cucumber is rich in potassium and magnesium, which combat high bloodpressure and help eliminate uric acid. To make the salsa, dice the cucumber and avocado and combine with lemonjuice and salt to taste. Substitute whole wheat crackers for chips for an even healthier snack.
Sweet potato fries: Sweet potatoes are packed with nutrients that help skin stay clear andeyes sharp. Rather than frying thesweet potatoes, coat them lightly with olive oil and sprinkle withcinnamon. Then bake them in theoven at 350 degrees for 10-12 minutes.
Artichoke hearts: Nutrients in artichokes act as anti-inflammatory agents and clear upblemishes and acne breakouts. Steam artichoke hearts in water and sprinkle with parmesan cheese.
Warm pineapple: Researchshows that pineapple may reduce the inflammation associated with asthma and mayease joint pain. Grill or boilpineapple chunks for five minutes and serve with chopped hazelnuts, a healthyprotein that will help decrease hunger.
Tuna with lemon: Tuna ispacked with health-healthy monounsaturated fats, which protect against heartdisease, high cholesterol, blood pressure, and strokes. Mix a three-ounce can of light tunawith lemon juice and pepper.

Tips to drop holiday pounds

2012-01-22T18:22:00.000-06:00

It’s easy to gain weight over the holidays, but it’s muchharder to try to lose it in January. Here are some tips to help you get rid of those holiday pounds.

Plan your meals:It’s difficult, if not impossible, to lose weight without a plan. Plan your meals in advance and gogrocery shopping with a list so that you have the right foods in yourhouse. Prepare foods in advanceand pack a cooler with lunch and easy snacks.

Reduce yourcarbohydrate intake: Foods readilyavailable at holiday parties, like candy, cookies, and breads, are often highin sugar and carbohydrates. Excesscarbohydrates increase your blood sugar and insulin levels, and are usuallystored as fat in your body. Byreducing the amount of carbohydrates you consume, your blood sugar willnormalize and fat will be burned as energy.

Measure and weighyour food: For the best weightloss results, weigh and measure yours food. Aim for 4-6 ounces of protein per meal, and limit starchycarbohydrates like rice and potatoes to one-half cup per meal. Spinach, broccoli, cauliflower, saladgreens, and lighter vegetables do not need to be measured since they are low incarbs and rich in fiber and nutrients.

Get support: Joining a gym or hiring a personaltrainer is only part of the weight loss picture. Tell your family and friends about your weight loss goals sothat they can help keep you accountable.

Running in the cold

2012-01-15T20:21:00.001-06:00

Despite the cold temperatures, you can still work an outdoorrun into your fitness routine this winter. Here are some tips and safety precautions for your winteroutdoor workout.

Reduce breathing problems: Even thehealthiest runners can experience breathing problems when exercising in thecold. Wear a thin ski mask toreduce the aggravating effects of the cold. Breath through your nose rather than your mouth to lessen potentialbreathing difficulties. Engage inendurance running instead of sprinting to lessen the amount of cold air rushinginto your lungs.
Warm up: Make sure you stretch before you startrunning. When brisk air hitsmuscles that haven’t been properly warmed up, the combination of cold andreduced air pressure causes joint tissues to expand, restricting movement, andpossibly provoking soreness later. Cramping and spasms are also possible.
Dressproperly: Wear layers to keepyour body warm and protect yourself from frostbite or hypothermia. Wearing a hat is the best way tomaintain a decent body temperature. Many runners wear polypropylene clothes when running because thismaterial is comfortable and good for keeping dry and warm. Sweatshirts and sweatpants also makesuitable, cold-weather running gear.
Stayhydrated: Runners still perspirein cold weather and cold air is much dryer than warm air, so staying properlyhydrated is key to running safely in the winter. Staying hydrated also reduces the risk of hypothermia andbreathing difficulties.

Learn more about winter running here.

What is kefir?

2012-01-08T17:30:00.002-06:00

Kefir is a cultured, enzyme-rich food filled with microorganisms that help balance your digestive system. More nutritious and therapeutic than yogurt, kefir supplies complete protein, essential minerals, and valuable B vitamins.

Kefir can be easily made from any type milk, coconut, rice or soy. The milk product is combined with gelatinous white particles called grains, which contain the bacteria and yeast mixture clumped together with milk proteins and complex sugars. The grains ferment the milk, incorporating the microorganisms to create the cultured product. The grains are then removed with a strainer before consumption and can be added to a new batch of milk.

Benefits of kefir
Kefir cleanses the intestines and provides beneficial bacteria, yeast, vitamins, minerals and proteins. Because kefir is such a balanced and nourishing food, it contributes to a healthy immune system and has been used to help patients suffering from AIDS and cancer. It also has a tranquilizing effect on the nervous system, which can benefit people who suffer from sleep disorders, depression, and ADHD. Regular use of kefir can help relieve intestinal disorders, promote bowel movement, reduce flatulence, and create a healthier digestive system.

Try this homemade kefir recipe.

New Years fitness resolutions

2012-01-02T09:30:00.000-06:00

New Years is the perfect time to start that diet that you’vebeen meaning to start, join a gym (and go on a regular basis), or do a myriadof other fitness-related activities that may have taken a backburner during2011. Below are some tips to helpyou set attainable New Years fitness resolutions so you can become a healthieryou in 2012.

Adjust your attitude: If you have the wrong attitude about fitness, you’re already settingyourself up for failure. Ratherthan looking at exercise as a time-consuming and boring obligation, think of itas a break from your stressful workday, alone time, or a way to boost yourenergy.
Avoid vague goals: Instead of setting a goal that you want to exercise more, resolve to goto the gym a certain number of times per week. Or set a goal for the number of pounds that you want to loseor BMI level that you want to attain.
Make your resolutions public: Tell your family and friends about your goals and enlist theirsupport. They can help keep youhonest and on track.
Recommit to your goals: What motivates you to exercise will change daily, so planning anddiscipline will be crucial to your long-term success. Recommit to your goals each month and tweak them to fitchanges in your lifestyle and attitude.
Make long-term lifestyle changes: If you want to lose weight, make changes to your lifestyleand eating habits instead of subscribing to a fad diet. Learn to eat a balanced diet of fruitsand vegetables, whole grains, low-fat diary, and lean proteins while limitingsaturated fat, salt, cholesterol and sugar. Losing weight and maintaining that weight loss is a lifetimeproject.

Share your fitness New Years resolutions on theLook Good Naked Facebook page.

Minimizing cold sore and shingle flare-ups

2011-12-18T19:01:00.000-06:00

Cold sores and shingles are caused by herpes viruses. Once you are exposed to these viruses,they can remain dormant for many years until your system is weakened by stressof lack of sleep. You can helpminimize flare-ups through your nutrition.

Keep your immunesystem strong. Since 80% ofyour immune system is made in your intestinal tract, we recommend taking aprobiotic supplement to support intestinal health and strengthen immunity. You should also get eight to nine hoursof sleep each night so that your immune system can be properly replenished.

Eat immune-buildingfoods and beverages such as vegetables. Make sure you get enough B vitamins, which can be found infoods like grass-fed meat, nuts, and sweet potatoes. Add garlic and healthy oil to your dishes because they haveantiviral properties. Make sure todrink at least eight to 10 glasses of water to flush out waste and toxins tokeep our body healthy.

Avoidimmune-suppressing foods. Sugar and processed carbohydrates that turn into sugar zap your immunesystem. To stay healthy, pass onchips, candy, cookies, pie, soda and alcohol.

The truth behind cholesterol

2011-12-11T20:47:00.000-06:00

For years it had been commonly accepted that saturated fatsraise bad cholesterol levels and therefore increase risk for heartdisease. But now research isdisproving this theory.

In the 1950s a scientist linked dietary fat and cholesterollevels to levels of fat and cholesterol in the blood. However, the study was flawed because the researcher onlyused data from seven countries where higher saturated fat intake and higherlevels of heart disease occurred.

On the basis of this research, the American HeartAssociation began recommending a diet low in saturated fats and high incarbohydrates and vegetable oils for heart health. Ironically the foods that raise our cholesterol levels arethe very foods that were recommended by the American Heart Association –processed carbohydrates, margarine, and vegetable oils.

Researchers have now concluded that triglycerides causeheart disease, not cholesterol. Trigylceride levels are affected by carbohydrates in foods like pasta,bread, crackers, and cookies. Whenyou replace processed carbohydrates with real carbohydrates such as vegetables,and replace man-made fats with real fats such as butter, nuts, olive oil andavocados, you cholesterol levels will normalize.

Preparing for a baby

2011-12-04T19:49:00.001-06:00

If you are thinking about getting pregnant soon, it isimportant to pay special attention to nutrition. Not only will eating well while planning tohave a baby increase the likelihood of becoming pregnant, it will also lowerthe risk of pregnancy complications and improve the health of your futurechild. Here are some tips:

Eat a balanced diet: Make sure your diet contains high qualityproteins, carbohydrates from fresh vegetables and fruit, and healthy fats likeolive oil, nuts, and avocados. Organicfoods are a better choice because they do not contain pesticides, hormones orantibiotics that could affect the health of the fetus.
Take supplements: Most people are deficient in Omega-3 fats,which support fetal brain and eye development. Omega-3 fats are found in fish, free range eggs, and grass-fedmeat. You should also take prenatalvitamins, which make up for any nutritional deficiencies in your diet.
Use caution withbeverages: Sodas – even diet ones –contain sugar and artificial sweeteners, which can be harmful to babies. You should abstain from alcohol because itdecreases fertility and can have negative consequences on the fetus. While studies regarding caffeine are mixed,it has been linked to miscarriage and low birth weight in babies, so usecaution. The best thing to drink isplenty of water.

Even if you are just thinking about having a baby, youshould start paying special attention to your diet. The nutritional choices you make now willimpact the health of you and your baby.

Decoding nutrition labels

2011-11-27T19:56:00.001-06:00

Many companies use deceptive but legal loopholes to hide theunhealthy nature of the foods they are selling. Here are some common packageproclamations to look out for:

Healthclaims: Foods are notauthorized to treat diseases, so be suspicious of any food label that claims tobe the next wonder drug. No,Cheerios should not be a substitute for cholesterol-lowering drugs.
Flavored: Both natural and artificial flavors aremade in laboratories. Naturalflavors are not necessarily healthier than artificial. For example, the natural flavor ofcoconut is not from an actual coconut, but from the bark of a tree in Malaysia.
Drinkand cocktail: The FDA requiresthat the amount of juice be labeled on a package when it claims to containjuice. But even a product labeled100 percent juice could be a mixture of cheaper juices, like apple juice andwhite grape juice.
Pure: Products claiming to be 100% pure, suchas orange juice, can be doctored with flavor packs for aroma and taste.
Nectar: According to the FDA, nectar is just afancy name for “not completely juice.” Watch out for high fructose corn syrup in nectars.
Fatfree: PAM and I Can’t BelieveIt’s Not Butter cooking sprays are fat free if used in the super minuscule serving sizes recommended. Eventhen it’s not fat free, it’s just below the amount that the FDA requires to beidentified on labels.
Sugarfree: This designation meansfree of sucrose, not other sugar alcohols that carry calories fromcarbohydrates but are not technically sugar. Sugar free does not mean calorie free.

The moral of this lesson is to read ingredient labelscarefully. If you are interested,Look Good Naked offers grocery store tours to help you spot products that couldbe harmful for you. Contact Saraat sara@2lgn.com for more information aboutgrocery store tours.

Gain energy with a balanced diet

2011-11-20T21:12:00.001-06:00

Many of us struggle to keep up with our to-do lists as webalance work expectations, hectic kids schedules, and cooking, cleaning andother daily activities. It’s ofteneasier to grab a handful of chips than create a healthy snack when we gethungry.

It’s important to realize that food choice have a hugeimpact on the way we feel and function. Processed foods only increase feelings of stress and anxiety, so thebest way to keep energy levels high and stress levels low is to keep bloodsugar levels balanced throughout the day.

This can be accomplished by eating real food inbalance. Balanced eating meansincluding real protein such as meat and eggs, healthy carbs like fruit andvegetables, and good fats like nuts and avocado, with each meal and snack. Try these quick and easy balanced snackideas:

A boiled egg with celery andpeanut butter
Slicked turkey with apple slicesand nuts
Salmon salad on Wasa crackers
Sliced ham on Wasa crackers spreadwith cream cheese
Cottage cheese with fruit andsunflower seeds

Learn more here.

Should your really drink straight vinegar?

2011-11-13T12:18:00.001-06:00

Some fad diets recommend drinking apple cider vinegarstraight to boost your heath. However, more and more research has shown that it’s probably not worthit to drink the disgusting concoction.

Contrary to popular belief, apple cider vinegar does not boostvitamin C levels, because it doesn’t even contain small amounts of thevitamin. Nevertheless, vinegardoes have other nutritional elements. It is high iron, potassium, calcium and copper, and it can think yourblood to prevent clots.

Because of its high acid content, apple cider vinegar mightharm your teeth, since acid can erode your tooth enamel. It might also burn your esophagus. To minimize the health risks, avoiddrinking vinegar straight. Insteadpair it with food to avoid direct contact with large amounts of purevinegar. For example,topping spinach and grapefruit with a vinaigrette made with apple cider vinegarprovides your body with a rich source of vitamin C, due to the high ascorbic acidcontent of grapefruit flesh.

Learn more here.

There’s an app for that

2011-11-06T18:50:00.000-06:00

Mobile phone use is growing exponentially. Americans now spend about 10% moretimes on apps than they do on a web browser. There are tons of apps available to help you take control ofyour health, from healthy shopping ideas to calorie counters to fitnesstrackers. Here are some of themost useful apps (many of which are free):

Fooducate: This app lets you can the barcode ofany product, then gives you a letter grade, the number of calories per serving,and additional relevant health-related information.
True food: This app is filled with tons ofinformation and resources as well as ways you can take action.
Locavore: This app finds your location anddisplays a list of local fruits and vegetables currently in season.
Is thatgluten free: You can searchits database of over 23,000 items to find out if the food is gluten-free.
FitnessBuilder: It contains a largelibrary of exercise images and video, access to a live personal trainer, and afitness-tracking feature.
Lose it: This app helps you set weight lossgoals and tracks your calorie intake through a comprehensive list of restaurantand grocery store brands.

Coffee – it’s not as bad as it’s cracked up to be

2011-10-30T18:54:00.002-05:00

A cup (or two) of coffee is often a part of people’s morningroutines. Coffee sometimes gets abad rap for having too much caffeine, but is it really that bad for you? NutritionalWeight & Wellness tackled some frequently asked questions aboutcoffee. Here’s a recap of theanswers.

Regular versus decaf: Regular coffee beans are better for youthan decaf beans. That’s because achemical solvent is often used to remove the caffeine and may leave a residueon the beans.

Organic: Coffee is a highly sprayed crop, which meansthat the beans contain lots of pesticides that could find their way into yourcoffee. Organic coffee means fewerpesticides and better growing conditions, so stick with the organic beans.

How much coffee istoo much? Many nutritionistsrecommend no more than two to four cups of coffee per day. But some people are more sensitive tothe effects of caffeine than others, and could develop insomnia, anxiety,irritability, and stomach problems. If you experience any of these symptoms, try cutting back on the coffee.

Is coffee good foryou? Several studies havefound that minimal coffee consumption can have positive effects and may reducethe likelihood of developing Alzheimer’s disease and dementia later inlife. A recent study also showedthat women who drink coffee are less likely to be depressed.

Pumpkin seeds: More than just a Halloween snack

2011-10-23T11:53:00.001-05:00

Are you planning on carving pumpkins this week forHalloween? What are you going todo with all those pumpkin guts that you scoop out of the pumpkin? Try roasting the seeds! Pumpkins seeds are a fun, delicious,and surprisingly nutritious snack.

Pumpkin seeds contain a high level of anti-oxidants. Pumpkin seed oil reduces inflammationand can be just as efficient in relieving arthritic inflammation as commonanti-inflammatory drugs. Pumpkin seeds are also rich in phytosterols, which canlower LDL cholesterol levels, raise HDL cholesterol levels, and reduce bloodpressure levels.

Finally, pumpkin seeds are loaded with essential minerals,including manganese, which keeps bones strong, normalizes blood sugar, andregulates cholesterol. The seedsalso have magnesium, phosphorous, tryptophan, iron, copper, protein, zinc, andvitamin K.

Try this recipe for roasted pumpkin seeds tosee the benefits for yourself.

Preventing diabetes

2011-10-16T12:07:00.000-05:00

Diabetes is a growing problem in America. Currently one in three Americans isconsidered to be pre-diabetic or diabetic. In nine years, half of all Americans are projected to be. Diabetes can cause kidney damage, neuropathy,blindness, heart disease, obesity, amputations, and hearing loss.

The good news is that type 2 diabetes can be prevented byeating healthy foods. Insulin-resistancehappens over time if you eat too many processed carbohydrates, such as bread,pasta, cereal, cookies, and French fries. Anything that is high in sugar or carbohydrates has the potential tomake you insulin resistance. You canstill eat carbohydrates, but you should just be careful with the type ofcarbohydrates you consume.

Rather than cereal for breakfast, have eggs. Eat almonds for a snack instead ofpopcorn. Skip the sandwich at lunch forsalad with olive oil vinaigrette dressing. Have sweet potato instead of French fries or white potatoes.

The key to preventing diabetes is to eat a variety of realfoods, including real protein, vegetable carbohydrates, and healthy fats.

Learn more here.

Planning is key to healthy eating

2011-10-09T19:22:00.000-05:00

Imagine this scenario: you’re late from work and you have to get the kids to hockey practicebut you have nothing to feed them in the kitchen. So you stop at McDonalds on the way to hockey practice. We’ve all done it before, and it’shappening more and more as our society gets busier and busier.

Many dietary experts believe that planning and preparationare the biggest keys to a healthy lifestyle. During the weekend, make a trip to the grocery store with alist that includes whole grains, low-fat dairy products, eggs, andvegetables. This will help youensure that you have healthy foods on hand when you are in a pinch.

For breakfast, skip the bagel and cream cheese. Instead fill the kitchen with yogurt,fruit, eggs, and whole-grain cereals or oatmeal. These will help you skip the donut shop on the way to workand fill you up until lunch.

For lunch, pack a healthy lunch to help you fight the urgeto order out with coworkers. Makesure you pack your lunch with thinks that you like. Spice up a generic turkey deli sandwich with whole grainbread, brie, lettuce, tomato, and honey mustard. Change it up each day by using different spreads or bybringing a can of low-fat soup.

The most challenging thing about dinner is portionsize. Keep this handy tip inmind: half of the plate should befilled with vegetables, a quarter should be lean protein, and the other quartershould be high-fiber complex carbohydrates, such as a baked potato, brown rice,or whole-wheat couscous or pasta.

Check out more preparation tips here.

Slow and steady wins the weight loss race

2011-10-02T17:51:00.000-05:00

Fad diets promising that you could lose pounds quickly do not often translate into success (or at least success over the long term). That’s because these low fat, low calorie eating plans rob people of their basic metabolisms.

If you are trying to lose weight, try to drop only one or two pounds per week. While this might seem like it would take a long time to reach your target weight, you are more likely to remain at your target weight once you’ve reached it. People who have lost weight this way also report better energy, clearer skin, less digestive problems, more positive thoughts, and fewer cravings.

Try this weight loss plan: Eat small meals five to six times a day and include animal protein, vegetables carbohydrates, and healthy fats each time you eat. Eliminate processed carbs and sugars. Replace soda with water, plan your meals, exercise one hour per day, and sleep eight to nine hours per night. It could be helpful for you to track your calories so that you think more about the amount and type of foods you are eating. Anytime Fitness has a helpful calorie tracker on Anytime Health.

Learn more about this weight loss plan here.

The benefits of juicing

2011-09-25T20:09:00.000-05:00

While we all know that we need to eat 6-8 servings of fruits and vegetables, it can be hard to even get close to that amount each day. Also, we often cook or heat the vegetables we eat, which damage the nutrients found in these foods.

Juicing is a simple, easy and fast way to ensure that you consume all the fruits and vegetables you need on a daily basis. While fruit juices are easy to find and make, they have high sugar content. Instead try juicing vegetables.

Juicing can help you rest your digestive system. When you eat meals that are high in animal proteins and processed foods like pasta, your digestive system works hard to process the food. As a result you often feel tired after eating a big meal. Fruits and vegetables are easily digested by the body so they leave you with more energy. Juicing will also help boost your vitamin, mineral and nutrient intake, giving your body access to the nutrients it needs.

It is important to remember that eating whole fruits and vegetables are still extremely healthy and will give you a boost of fiber, which juicing mostly removes. Additionally, juicing should not replace a meal because it has very little protein and fat.

If you are interested in juicing, try this recipe:

Cut four or five carrots, a few stalks of celery, a few handfuls of spinach, and two apples
Start juicing the carrots slowly, and add the remaining ingredients
Once finished stir the mixture, then pour into a glass

Learn more here.

The power of music

2011-09-18T20:49:00.000-05:00

While some people enjoy losing themselves in their thoughts while they exercise, others prefer listening to music while they work out. A recent study found that listening to certain music may actually improve your exercise performance. That’s because music can reduce perceptions of fatigue or increase your levels of endurance, power, productivity or strength.

Because different types of music elicit different emotions, the key is to choose the right type of music. Loud, fast, percussive music with a lot of bass will increase arousal, while slower music will help you unwind and cool down. The rhythm of the music should match your movements (most people should use music with 125-140 beats per minute).But, the most important thing is to choose songs that get you energized and ready to work out!

Learn more here.

Nutrition rules for children

2011-09-11T16:15:00.000-05:00

Childhood obesity rates are skyrocketing across theglobe. Making sure your kids eathealthy is just as important as making sure you eat healthy. Here are some rules to help make sureyour kids develop healthy eating habits.

Balance and variety: Even though kids might only like certain foods, it’s important to offerkids new types of food and encourage them to explore several different optionsof healthy foods.
Low sugar, low fat: Inaddition to providing low-fat foods, limit the amount of fruit juice that yourkids drink because fruit juices are often high in sugar content. Offer your kids skim milk if they aredrinking too much fruit juice.
Whole grains, fresh foods: Feed your kids a diet of mostly whole grains, including high-fiber grainproducts, and include two to three servings each of fresh fruits andvegetables.
Vitamins and minerals: Eating a balanced diet of whole grains, fruits and vegetables is key tomaking sure that kids receive the vitamins and minerals they need to grow. Calcium and iron, which are found indairy and meat products respectively, are crucial to kids development.
Kids’ choice: The“clean-plate club” is no longer the club you want your kids to be in. Instead of requiring that your kids eateverything on their plates, allow them to decide when their body feelsfull.

Snacks that help you lose weight

2011-09-05T15:55:00.002-05:00

Although we are used to having only three meals a day, dietary experts agree that it is better to have several small meals or snacks throughout the day. Snacks are vital to a healthy diet – they help keep blood sugars stable; prevent you from getting too hungry at meals and over-eating; and are a great way to eat several different nutrients. Try these healthy snack ideas:

Nuts: Snacking on nuts are a great way to add extra protein to your diet. Eat unsalted nuts to avoid extra salt in your diet.
High-fiber bars: Bars are a satisfying and portable snack. Make sure you choose bars with natural ingredients and that aren’t more than 200 calories.
Fruit and yogurt: As we shared in our last blog, Greek yogurt is an excellent source of protein. Jazz up your yogurt with fresh fruit.
Peanut butter sandwiches: Use natural peanut butter and whole grain bread for a tasty and filling snack.
Low-fat chocolate milk: This snack is a great source of protein, calcium, and many vitamins and minerals. It’s an especially great post-workout snack, because it can be quickly absorbed to replenish fuel stores.
Bran muffins: High-fiber muffins have very few ingredients and take a long time to digest, boosting your metabolism for longer. Either make your own muffins or buy organic to make sure you don’t get muffins that are loaded with fat and calories.
Lite popcorn: Popcorn is naturally a high-fiber food, because it is a whole grain. As long as you avoid large helpings of buttery movie theater popcorn, it can be a healthy snack.

Explaining the Greek yogurt fad

2011-08-28T12:30:00.000-05:00

The Greek yogurt fad is in full force, with good reason. The thick, creamy yogurt provides multiple nutrients for a low number of calories.

Because Greek yogurt is more concentrated than American yogurt, it contains more protein. Greek yogurt has an average of 20 grams of protein per cup while American yogurt has just 13 grams per cup. Additionally Greek yogurt has less sugar and carbohydrates than American yogurt. Plain Greek yogurt has more potassium, zinc, and vitamins B6 and B12 per serving than flavored Greek yogurt.

Greek yogurt may be used as a substitute to sour cream or mayonnaise, as a dessert with berries and maple syrup, in smoothies and baked goods, or as the base of a dip made with salsa or spices.

Learn more here.

Eating healthy at the MN State Fair...YES it is possible!

2011-08-24T11:37:00.001-05:00

It's a annual tradition for many, but it's enough to strike fear in the heart of any loyal boot camper...The Minnesota State Fair.

Walk through the gates and you are overwhelmed with temptations galour. Deep fried cheese curds, french fries, mini donuts, corn dogs, and my personal favorite a chocolate malt from the dairy building. How can you stay on track and still enjoy all the fair has to offer? I have good news...here is a link to a detailed list of all that is whole and healthy to eat at the fair. Stick to this list and you will be just fine.

After you have enjoyed the fair please come back and post comments on which foods you tried and what you enjoyed most from the list.

http://mariahealth.blogspot.com/2010/08/eating-at-state-fair.html

Delving into dairy

2011-08-21T18:59:00.000-05:00

When shopping for milk, people often choose low fat dairy because that’s what they have been told is healthy. However, not all low fat dairy products are healthy.

Skim milk and other low fat dairy products do not have vitamins A and D. These vitamins are necessary for growth, energy and learning, so children should eat dairy products with higher fat levels. Similarly, breast milk is ideal for infants because it contains saturated fats, which babies need for good brain, retina and bone health.

Unless labeled hormone-free, most milk comes from cows treated with growth hormones that boost milk production. These hormones have been linked to cancer. To avoid hormones, stick to either organic or hormone-free dairy products.

Rather than eating low-fat dairy products, it is smarter to eat moderate amounts for full fat, hormone-free dairy products.

Diet mistakes that prevent workout results

2011-08-14T20:48:00.000-05:00

A healthy diet is the key to having a productive workout. Yet, there are several mistakes that might interfere with your workout.

Drinking a protein shake before a workout: Because protein is digested much slower than carbohydrates are, drinking a protein shake before working out can cause stomach cramps and prevent the carbs you need for fuel from getting absorbed. Instead eat carbs before the workout and a higher-protein snack afterward.
Exercising on an empty stomach: During a workout your body burns carbs and fat. If those aren’t available, your body breaks down muscles. A small snack before a workout can do wonders.
Overusing energy bars: Eating an energy bar is about the same as eating a turkey sandwich. Many people who eat an energy bar after a workout will eat a meal later as well. You should either skip the energy bar or eat a smaller portion of a meal later.
Not eating enough good fat: Fat heals your muscles after a workout. Include small portions of foods like extra virgin olive oil, avocado, and almonds at every meal.
Buying the afterburn myth: While people burn more calories in the hours after a workout, most women only burn an additional 50 calories. Try to avoid splurging on extra calories after working out.

Learn more here.

Tips for eating out healthily

2011-08-07T15:33:00.000-05:00

Eating a healthy, balanced meal can be challenging when you eat out. Here are some tips to help you dine out and stay healthy:

Choose a restaurant that serves real food
Choose a meal that will make you feed good when you have finished it
Eat only the amount of food you require and take the leftovers home for another meal
Add a salad or vegetables
Skip dessert (or order a serving of fresh fruit)
Order only half of a sandwich or an open-faced sandwich so that you only eat one slice of bread
When ordering eggs, ask the chef to cook them in butter to avoid vegetable shortening

Kids need real foods too

2011-07-31T19:49:00.001-05:00

The food kids eat affects their health and wellbeing now and in the future. Approximately 30% of children ages 6-11 are overweight. This makes it even more important to feed your kids nutritious food.

Just like adults, kids need to eat a balanced diet of proteins, carbohydrates and fats to stay healthy. Below are some healthy meal and snack ideas to try with your kids.

Breakfast: scrambled eggs and whole grain toast with real butter or nut butter
Morning snack: Organic plain, whole-milk yogurt with berries and sunflower seeds
Lunch: Have homemade soups or chili on hand for lunches or make a sandwich with one slice of whole grain bread, turkey, cheese, and tomato slices; serve the meal with a piece of fruit
Afternoon snack: String cheese or hard-boiled egg with fruit and olives
Dinner: Meat with rice or sweet potato; vegetables sautéed in cold-pressed olive oil or real butter

Share your favorite healthy kids meals on our Facebook page.

Learn more here.

Balance your hunger and satiety hormones

2011-07-24T20:03:00.000-05:00

Not only does excessive calorie intake cause weight gain, it can also cause you to age prematurely. Balancing your hunger and satiety hormones can help you decrease your calorie intake and stop your body from aging prematurely.

Hunger hormones slow your metabolism and increase your body fat whereas satiety hormones boost your metabolism and decrease your body fat. Hunger hormones are not bad for you, but they just need to be balanced with your satiety hormones. Unbalanced hunger and satiety hormones can cause chronic hunger, diminished energy, metabolic decline, decreased libido, and weight gain.

If you frequently consume high glycemic food (such as carbohydrates, fructose products, baked goods, sweets, and sugary drinks), your hunger-satiety system will be disrupted. Instead eat low glycemic foods such as protein, raw nuts, seeds, legumes, roots, cruciferous vegetables, tomatoes, eggplants, grasses, and green leafy vegetables. Exercise can also help balance your hunger and satiety hormones.

Learn more here.

Keys to a good salad dressing

2011-07-17T16:57:00.000-05:00

It’s summer, which means that farmer’s markets and grocery stores are filled with fresh vegetables that go great in salads. There are so many different types of salad dressings available that it can be hard to decide which one you should choose.

Commercial salad dressings from brands like Hidden Valley and Kraft have large ingredients lists full of preservatives and artificial ingredients. These additives have been linked to headaches, body pain, asthma, and more. You might be tempted to try fat free dressings, but remember that our bodies need fats to help absorb the vitamins and minerals in the vegetables on your salad.

Even natural salad dressings made with real ingredients can contain soybean oil, a highly refined and processed fat. Although the soybean may be organic, the process used to extract the oil can be damaging. Instead try to find salad dressing with expeller-pressed vegetable oil, such as canola or sunflower. This type of oil does not use chemicals to extract the oil.

No matter what, homemade dressings are the best for your body because you can control the ingredients. Try this easy vinaigrette salad dressing, if you need a recipe.

Learn more about what to look for from Tamara Brown, RD, and Nutritional Weight & Wellness.

Organic foods on a budget

2011-07-10T19:54:00.000-05:00

We have been telling you over and over again that eating a balanced diet of organic foods is one of the keys to a healthy lifestyle. But, organic and whole foods are often more expensive than their counterparts. This can be problematic, especially to those who are on a budget. Below are tips on how to buy organic while sticking to your budget.

Buy seasonal: Fruits and vegetables are cheaper when purchased in season. Farmers markets are a great place to shop for seasonal vegetables. Make sure the produce is organic before you buy it at the farmers market.
Embrace bulk bins: Buying from bulk bins is an affordable way to add spices, dried fruits, nuts, beans, and more to your meals. This allows you to stop paying for packaging and buy only what you need.
Grow your own: No matter how small your lawn is, you can grow your own fresh herbs, tomatoes, peppers, lettuces, and other vegetables. Even if you have an apartment, you can grow herbs on your windowsill.
Use your freezer: Stock up on and freeze items that are on sale. This works best with organic fish, poultry and meat.
Reduce waste: Freeze leftovers for later or reuse leftover meat for a sandwich or wrap the next day.

Learn more here.

Fighting inflammation with healthy foods

2011-07-04T18:13:00.000-05:00

Virtually every ailment and illness is caused by inflammation in our cells. Inflammation is usually associated with heat, swelling, redness and pain, but it can also be unnoticeable. By the time we notice the symptoms of inflammation, our cells have already been inflamed for a while.

Contrary to popular belief, there are currently no medications that target inflammation. The best solution is actually a healthy diet. Below are some common foods and how they relate to inflammation.

Fats: Most omega-6 fats, which are found in margarine and corn oils, can cause inflammation. Omega-3 fats, which are found in fish and vegetables, can suppress inflammation. Gamma-linolenic acid (GLA) is found in leafy green vegetables, olive oil, walnut oil, sunflower oil, soybean oil, canola oil, avocados, nut butters, and macadamia nuts have anti-inflammatory properties.
Simple carbs: The body rapidly converts simple carbs to sugar, which increases blood sugar levels. Inflammation can be caused by a rapid rise in blood sugar. Avoid this problem by sticking to good carbs (apples, asparagus, beans, broccoli, blueberries, cabbage, green beans, leafy greens, spinach, and more).
Antioxidants: One of the best things you can do to fight inflammation is to eat foods that are rich in antioxidants. Most forms of berries, raw cacao (chocolate), and leafy green vegetables have lots of antioxidants.

Learn more here.

What adults can learn from babies

2011-06-26T16:41:00.002-05:00

Babies laugh more than 300 times a day, while adults laugh less than 20 times a day. That’s because babies’ brains process information differently than adults’ brains.

Adult brains focus on what we have learned to be most important to us, allowing for only a limited view of life. As a result, adults can neglect possibilities and perceptions that could empower us to live more happily. Adults can also lack creativity and problem-solving skills, and can be less open to adjusting to new opportunities.

A baby’s brain, on the other hand, is more open to improvising new and unusual responses to situations. Babies are also better able to notice beauty and experience delight, hence the extra laughter.

Adults can try to tap into a baby’s mindset by meditating.

Wake up! We need more sleep

2011-06-19T20:02:00.000-05:00

With our fast-paced, high-demand lifestyles, many Americans are not getting enough sleep. This is a problem because research shows that a lack of sleep may increase your risk of obesity, depression, anxiety, breast cancer, cardiovascular disease, high blood sugar levels, and memory loss.

When you get a good night’s sleep your body has sufficient time to rejuvenate and repair itself. Adults need between seven and nine hours of quality sleep per night for optimal healthy. Children and teenagers require even more.

If you are having trouble getting enough sleep, try these healthy sleep habits:

Follow a regular sleep schedule by going to bed and waking at the same time each day
Relax your muscles and your mind before bed (stretch, do deep breathing exercises, or take a warm bath)
Avoid foods high in sugar and carbohydrates, like popcorn, chips and crackers, in the evening hours
Reduce or eliminate caffeine
Eat a balanced bedtime snack such as berries and cream or apple slices with almond butter
Turn off the TV and computer and darken your bedroom with heavy drapes

Learn more here.

Foods that experts avoid

2011-06-12T10:57:00.000-05:00

In a recent Food Matters article, seven nutritionists, doctors and farmers were asked which foods they avoid. Their answers reflected their expert knowledge on how certain seemingly healthy foods are produced and packaged. Their answers are below.

Canned tomatoes: Tin cans are lined with a resin containing BCA, which can be linked to heart disease and infertility. This is especially problematic with canning tomatoes, because tomatoes easily break down BCA.
Conventional beef: Cows raised on conventional farms are fed grain, corn and soy. Because cows are meant to eat grass, conventional meat is nutritionally inferior to grass-fed beef. Grass-fed beef is higher in important vitamins, minerals, and heart-healthy, anti-inflammatory fats.
Microwave popcorn: Perfluorooctanoic acid (PFOA) lines microwave popcorn bags, and the heat in microwaves leaches the acid directly onto the popcorn. PFOA has been linked to infertility.
Conventional potatoes: Non-organic potatoes are heavily sprayed with herbicides, pesticides and fungicides.
Farmed salmon: Because farmed salmon is fed everything from soy to hydrolyzed chicken feathers and pellets, studies have shown that the fish have high levels of DDT and PCB (which are carcinogens). Also, these fish don’t have the same levels of omega 3 and vitamin D that make wild salmon so healthy.
Conventional milk: Dairy cows are fed growth hormones to maximize milk production. Not only have these hormones have been linked to breast, prostate and colon cancer, but they also lead to increased incidences of udder infection in the cows, leading to pus in the milk.
Conventional apples: Apples are the fruit that is most heavily and frequently doused with pesticides.

Diet mistakes that age you

2011-06-05T19:39:00.000-05:00

The foods we eat – or don’t eat – can speed along the process of aging. A healthy diet is one of the most important ways to reduce aging. Below are some common mistakes that people make in their diet that can make them feel older.

Avoiding animal protein: Vitamin B12, which is essential for energy, is found only in foods derived from animals. Vitamin B12 also helps regulate your metabolism and is an important part of maintaining a healthy brain and nervous system.
Lacking manganese and copper: Manganese and copper prevent joint pain and are essential for maintaining joint cartilage and flexibility.
Avoiding healthy fats: Omega-3 fats are a part of the brain’s building blocks. A lack of healthy fats can weaken your brain and can cause your brain function, including memory to deteriorate.
Favoring packaged foods over whole foods: Packaged foods are high in sodium, which can result in high blood pressure. Fruits and vegetables contain potassium, which can lower blood pressure levels.

Eating healthy foods and taking supplements can help prevent aging.

Foods to buy organic

2011-05-29T20:41:00.000-05:00

Pesticides and other chemicals can cause lasting damage to your health. But you can reduce your pesticide exposure by 80% by eating organic. The Huffington Post developed a list of 14 foods that you should always buy organic.

Meat: Certified organic meat can only come from animals fed organic feed and given no hormones or antibiotics.
Milk: Organic dairies must feed their cows grains grown with out pesticides and cannot use antibiotics or growth hormones.
Celery: Celery has no protective skin, which makes it hard to wash off chemicals.
Peaches: Pesticides are regularly applied to these delicately skinned fruits in conventional orchards.
Strawberries: Out-of-season strawberries are most likely imported from countries that have less-stringent pesticide regulations.
Blueberries: Blueberries are treated with as many as 52 pesticides.
Peppers: Peppers’ thin skins don’t offer much of a barrier to pesticides.
Kale: Although kale rarely suffers from pests and disease, it as found to have high amounts of pesticide residue when tested.
Cherries: In a recent survey, cherries grown in the United States were found to have three times more pesticide residue than imported cherries.
Potatoes: Potatoes soak up pesticides sprayed on the part of the plant growing above ground and absorb chemicals found in the soil.
Grapes: No amount of washing or peeling will eliminate pesticide contamination because of the grape’s thin skin.

A desk job doesn’t have to be sedentary

2011-05-22T12:35:00.000-05:00

Many people have sedentary jobs that result in a lot more time spent sitting than moving. Even regular exercise might not be enough to counteract the effects of too much sitting.

According to a recent study, men who were sedentary for more than 23 hours per week had a 64% greater risk of dying from heart disease than those who were sedentary less than 11 hours per week.

There are many things you can do to minimize the impact of too much sitting.

Get up frequently: Make sure you get up form your chair to stretch, march in place, or take a quick stroll outside at least once an hour.
Use an exercise ball for a chair: Sitting on an exercise ball engages your core muscles and helps improve balance and flexibility.
Stand: Whenever possible, do your work standing instead of sitting.
Cut back on TV, video game, and computer time at home: Make your leisure time as active as possible – play a game of hide-and-seek with your kids, take a yoga class, or go for a walk around your neighborhood.

Keep the lights out at night

2011-05-15T19:22:00.000-05:00

Recent studies have shown that exposure to light during the night can seriously impact your body’s internal clock, leading to metabolic changes and weight gain. In the study, mice who were exposed to a dim light at night gained 50% more weight over an eight-week period than mice that slept in total darkness. Scientists believe that these findings may hold true for humans as well.

Your biological clock uses light and dark signals to tell you when it is time to wake up or go to sleep. Your biological clock also regulates your metabolism. The study suggests that when your biological clock is disrupted by exposure to light at night, it also throws off your metabolism, likely leading to weight gain.

Another important reason that you should sleep in the dark is related to the suprachiasmatic nucleus (SCN), a group of cells in the hypothalamus that control your biological clock. When it is dark outside, SCN tells your pituitary gland to produce melatonin. Melatonin helps you sleep and radically decreases your risk of cancer.

Here are some tips to help you get your bedroom as dark as possible:

Install blackout drapes
Close your bedroom door if light comes through it
Cover up your electric clock radio at night
Avoid night lights of any kind (If you have to use a light a night, try a red light. Red light has a wavelength that will have virtually no influence on melatonin production.)
Keep all light off at night, even if you get up to go to the bathroom.
Don’t fall asleep to the TV.
Wear an eye mask to block out any stray light.

Learn more here.

Springing into salad season

2011-05-08T18:31:00.000-05:00

Spring is finally here (we hope)! And that means it’s salad season. Salads are great ways to get enough fruits and vegetables in your diet. It is important to remember that romaine and spinach provide more nutritional benefit than iceberg lettuce.

If you are looking to expand your salad repertoire, the New York Times has a list of 101 salad recipes. Please share your favorite salad recipes on the Look Good Naked Facebook page.

The science behind overeating

2011-05-01T19:44:00.000-05:00

One of the most frequent questions asked of dieticians is: “Why do I keep eating even though I’m full?”

Research has shown that ghrelin, the hormone that your body produces when you are hungry, also makes you want to keep eating “pleasurable” foods when you are already full.

Ghrelin levels can be influenced by many factors, including insulin levels. As insulin levels increase, ghrelin levels decrease. The idea is that when you eat, your insulin levels rise, causing ghrelin levels in decrease. This tells your body that it should feel less hungry.

However, ghrelin levels can also be influenced by fructose, a cheap form of sugar used in thousands of food products and soft drinks. Unlike insulin, fructose has no effect on ghrelin and can cause overeating.

Other factors that can lead to overeating include stress, anger, and sadness. These negative emotions can lead you to seek food as a coping mechanism. Additionally, a chronic lack of sleep can increase ghrelin levels.

The key to overcoming compulsive eating habits is eating a balanced diet that emphasizes healthy fats, lean meats, and fresh vegetables, and restricts sugar and grains.

Learn more here.

Boot camp: Week 5

2011-04-28T08:05:00.000-05:00

The first day back was tough ... arms day. My biceps are throbbing, and it feels
good surprisingly. I'm doing good at tracking my meals too. It really helps
you understand what you are putting in your body when you see it written in
front of you. I've found that I can't work out in the morning unless I have
a little something in my stomach. I've been drinking a low-carb protein
shake on the way to the gym every morning, and it is enough to get me through
to breakfast for only about 100 calories!

Keys to a healthier pantry

2011-04-25T08:24:00.000-05:00

Adjusting to a healthier diet can be hard, especially if your pantry isn’t stocked with healthy ingredients. Below are some ingredients to keep on hand. They can be used in several healthy recipes. Make sure you buy organic, low- or no-sodium ingredients

Dry beans (pinto, white, black and lentil)
Canned beans (kidney, pinto, black and garbanzo)
Canned diced tomatoes
Whole grains (quinoa, barley, long-grain brown rice)
Whole-wheat pasta
Rolled or steel-cut oats
Tomato paste
Vegetable broth
Unsweetened soy milk
Unsweetened almond milk
Light coconut milk
Mellow white miso
Arame sea vegetables
Tahini (ground seasame seed butter)
Peanut or almond butter
Raw almonds, walnuts and sunflower seeds
Apricots, dates and raisins
Tamari soy sauce

The power of Vitamin C

2011-04-17T18:35:00.000-05:00

Vitamin C, which is found in a variety of fruits and vegetables, is one of the safest and most effective nutrients, according to experts. The vitamin can protect against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

Unfortunately only 10-20% of adults get the recommended nine servings of fruits and vegetables per day. As a result, some nutritionists recommend taking dietary supplement of vitamin C in addition to eating five servings of fruits and vegetables.

Here are some easy ways to get more fruits and vegetables into your diet:

Add pureed or grated fruits and veggies to homemade muffins, meatloaf and soups
Keep cut-up fruits and veggies on hand for snacks
Freeze fruit slices for a cool summer treat
Make sandwiches or wraps with dark lettuce, tomatoes, and shredded broccoli slaw
Add dried fruit to your cereal
Drink a glass of vegetable juice for a filling and low-calorie snack

Learn more about Vitamin C here.

Boot camp: Week 4

2011-04-12T21:00:00.002-05:00

I'm back from Mexico and almost back at full health. This virus that has been going around really doesn't want to go away! But it's back to boot camp and i'm so glad. My body misses it, I need to stretch; I need to work my muscles. I doubt the margaritas helped my goals, but everyone needs a break once in a while, right?

Combating stress and adrenal fatigue

2011-04-10T21:40:00.000-05:00

Americans lead high-stress lives. According to the American Psychological Association, one-third of Americans feel like they are living with extreme stress and three-quarters of Americans experience stress-related symptoms in a given month.

The adrenal glands help your body deal with every type of stress ranging from physical problems, like injury and disease, to emotional problems, like work and relationship issues. Your energy and endurance depends on their proper functioning.

Excess stress can cause adrenal fatigue, which is one of the most undiagnosed illnesses in the United States. (Approximately 80% of adults experience adrenal fatigue during their lifetimes.)

Adrenal fatigue can be treated naturally. Make sure you rest with you feel tired, exercise regularly, eat a healthy diet, and avoid stimulants like coffee and soda that can further exhaust your adrenal glands. To maintain proper adrenal function, control your blood sugar levels. Eat a small meal or snack every three to four hours before you become hungry. If you are hungry, your blood sugar levels are low, which places additional stress on your adrenal glands.

Learn more about adrenal fatigue here.

Boot camp: Week 3

2011-04-07T08:03:00.000-05:00

Ok peeps, the virus has kicked me in the butt. I didn't make it to boot camp the
remainder of the week. It's funny ... my body actually misses working
out ... wow ... it's amazing that you can get used to something so fast! This is a
good feeling. Gotta go back to bed now ... I need my rest and fluids to get
myself better. I am heading to Mexico for a little vacation in 10 days and
really want to get back to boot camp and back to health so i'm ready to
fiesta!

Oral health affects more than just your mouth

2011-04-03T16:05:00.000-05:00

An important aspect of healthy living that is often over looked is oral health. Chronic inflammation from gum disease, teeth decay, and other oral health problems can cause serious health problems.

Brushing your teeth can have a significant impact on your risk of developing heart disease. Bacteria and other inflammatory compounds from gingivitis can enter your blood stream and harm the lining of blood vessels. This can lead to both strokes and heart attacks. Brushing your teeth regularly is one way to ensure that you don’t carry chronic inflammation in your body.

Teeth that have been treated by a root canal can also become a source of chronic inflammation. These teeth are almost always infected because anaerobic bacteria continue to thrive on the tissue that is inside the dead roots. These bacteria secrete toxins that could cause autoimmune, musculoskeletal, and irritable bowel diseases to name a few.

Good oral health can be achieved by eating a healthy diet. Avoiding sugars and processed foods will prevent the spread of bacteria that cause decay and chronic inflammation.

Learn more about good oral health here.

Healthy cooking methods

2011-03-27T15:17:00.000-05:00

Sometimes eating healthy is all in the way you cook your food. Here are some cooking tips to help you prepare healthier meals.

Blanching: Submerge vegetables or fruit in boiling water for just a moment, then remove and place in an ice bath to stop the cooking. This retains the crispness and color of the food.

Marinating: Marinating meat, vegetables and fruit adds flavor and softens the texture of the food. Marinades made from fresh ingredients, including citrus juice, vinegars, beer, wine, spices, and herbs, can help you achieve the same delicious marinade without the use of added oils. Marinate food for about an hour to achieve maximum results.

Poaching: Poaching is not just for eggs. This technique also works well with a variety of fish, meats, vegetables and fruits. Combine stock or juice with flavor from herbs, spices or vinegars. Submerge the food in the gently simmering liquid until just tender. Remove from heat, strain and serve.

Slow cooking: Slow cooking is the best cooking method for beans and stews. Cook on the stovetop or in a slow cooker at a very low temperature for multiple hours.

Steam frying: Instead of frying food with oil, add a splash of water, stock, fresh juice, vinegar, or coconut water to the frying pan.

Steaming: To retain optimum freshness and nutritional content, steam vegetables as lightly as possible. Use the leftover water, which contains valuable nutrients, in soups or for steam frying.

Toasting: Toast nuts, seeds and whole spices in a dry skillet on the stovetop or in a rimmed baking sheet in the oven. This cooking method helps this food release their natural oils and enhance their flavor. Stir frequently to make sure the food doesn’t burn.

Watch videos of these healthy cooking methods here.

Boot Camp: Week 2

2011-03-25T11:54:00.002-05:00

Back to the grind. I hate Sunday night insomnia especially when I know I'm getting up at 4:30 to go to the gym. Oh well, 30 years of sleeping in probably makes up for the lost hour. We're working on our chests and backs today ... that means push ups!!!!!!!! I can almost do a push-up. Just kidding ... I can do about 10 good ones. By the end of boot camp I hope to double or even triple that!!! Today was tough, and I'm feeling very weak ... darn viruses!

Confessions of a Compulsive Eater

2011-03-20T21:08:00.000-05:00

Losing control of your eating habits can be frustrating. Stopping with just one brownie can seem impossible. Understanding the biochemistry of your body’s cravings, hunger, and addictive eating patterns can help you overcome your compulsive eating habits.

Blood sugar level: An unbalanced blood sugar level is a major cause of carbohydrate cravings. When you eat a high carbohydrate meal, your blood sugar level rises, causing large doses of insulin to rush to the scene to clear out the sugar. As a result, your blood sugar level plummets. This causes cravings for pop, bread, brownies, pasta, and anything with sugar.

Serotonin: Ingesting large amounts of sugar releases serotonin, a feel-good neurotransmitter. Releasing too much serotonin can mess with your brain chemistry. To heal your brain, eat balanced meals consisting of protein, fat and carbohydrates every two hours.

Brain: Compulsive eating can be linked to deficiencies in neurotransmitters. A lack of serotonin, dopamine, or another neurotransmitter can result in cravings for carbohydrates. Eating sufficient animal protein and omega-3 fatty acids will help you produce neurotransmitters.

Antibiotics: Have you noticed that you have more sugar cravings after a round of antibiotic therapy? Food cravings have a biochemical connection to the unhealthy condition of the intestinal tract. Rebalancing the intestinal tract with correct probiotics can help tame those cravings.

The key to overcoming compulsive eating is to create a food plan that provides structure designed to rebalance your own personal biochemistry.

Learn more here.

Boot camp: Week 1

2011-03-15T21:48:00.000-05:00

We recently invited a boot camper to share her experience with Look Good Naked from the beginning. Her first post is below. Stay tuned each week to learn more about her successes, struggles and everything in between.

Week one

Boot camp is kicking my booty. I made it through the first week and even went to the optional Saturday make up class! Woo hoo! Feelin' really good about myself but my body is not so happy. I feel a cold coming on....uggghhhh...

Healthy snack ideas that even your kids will like

2011-03-13T21:23:00.000-05:00

It may seem like the only food marketed to kids are pre-packaged, preserved, and full of additives. While it might seem like an easy fix for a child that’s constantly on-the-go, these foods could lead to obesity and heart problems early in life.

Kids are more likely to eat healthy foods if you make them appealing. Here are some fun healthy snack ideas:

Toothpick kabobs with bites of apple, grapes, cheese and turkey
Deviled eggs and orange slices
Slices of organic deli meat spread with cream cheese and carrot sticks
Plain organic full fat yogurt topped with blue berries and chopped nuts

Don’t get discouraged if you kids don’t like the food right away – it can take up to 20 tastings before a child likes a new food. Developing good eating habits early can prevent health problems in the future.

The truth about digestion

2011-03-06T22:23:00.000-06:00

While many grade school science classes paint digestion as an easy process that takes place in the stomach, but it’s actually a complex combination of biological interactions and chemical reactions taking place at every stop along the way.

Contrary to popular belief, digestion doesn’t start in the stomach. It actually starts in your mouth. When you chew food, enzymes from the salivary glands begin chemically breaking down food molecules into a size your body can absorb. That’s why you should always eat slowly and chew your food thoroughly. Additionally, chewing for a longer time helps you control your portion size.

After you swallow your food, it enters your stomach where acid helps break down the food even more. As you age, the amount of acid in your stomach decreases, which hinders the digestive process. This is why stomach ulcers and other stomach problems are much more common among older people.

The next stop in the digestive tract is the intestines where 100 trillion microorganisms (which make up 3-5 pounds of your body weight!) eat your digesting food, producing beneficial waste products including B and K vitamins. The bacteria also break down foods, such as carbs, that your body can’t absorb by itself. Grains, sugars, and processed foods serve as fertilizer for bad bacteria and yeast and will cause them to multiply rapidly.

The best way for you to aid digestion and help the beneficial microorganism flourish is to have a healthy diet rich in natural foods.

Learn more about how your diet might be affecting your digestion here.

Food additives to avoid

2011-02-27T21:13:00.000-06:00

Natural foods are much healthier for you than foods that have additives. Here are some food additives that you should avoid:

Artificial sweeteners: Believed to be carcinogenic, artificial sweeteners account for more adverse reactions than all other food additives combined.
High fructose corn syrup: This additive increases you LDL (bad) cholesterol levels and contributes to the development of diabetes.
Monosodium glutamate (MSG): This flavor enhancer overexcites cells to the point of damage or death.
Trans fat: Research shows that trans fat increases LDL cholesterol levels and increases your risk of heart attacks, heart disease, and strokes.
Common food dyes: Artificial colorings may contribute to behavioral problems in children and reduce IQ levels.
Sodium sulphite: This preservative can cause headaches, breathing problems, rashes and death (in severe cases).
Sodium nitrate: Sodium nitrate has been linked to various types of cancer.
BHA and BHT: Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) affect the neurological system, alter behavior, and can cause cancer.
Sulphur dioxide: Sulphur additives are toxic and cause bronchial problems, low blood pressure, and anaphylactic shock. They have been prohibited in raw fruit and vegetables in the United States.
Potassium bromate: Used to increase volume in some breads, potassium bromate is known to cause cancer in animals. Even small amounts can create problems for humans.

Learn more about these harmful food additives at Food Matters.

Improving the reputation of beef

2011-02-20T15:18:00.000-06:00

Beef has often gotten a bad rap for having high levels of saturated fat and cholesterol. But switching to grass-fed beef is the answer for beef-lovers looking for a healthier option.

The diet of grain at factory farms largely contributes to the negative aspects of eating beef. Cattle were not designed to eat grain, and this diet prevents them from producing naturally occurring fat found in grass-fed beef. Grain-fed beef also has more saturated fat (50%) than grass-fed beef (10%).

According to Mercola, compared to grain-fed cattle, grass-fed beef is:

Two to four times richer in heart healthy omega 3 fatty acids
Higher in “good" unsaturated fats and lower in "bad" saturated fats
Three to five times higher in CLA (Conjugated Linoleic Acid) content
Loaded with more than 400% more of vitamin A (as beta carotene) and E
Virtually devoid of risk of Mad Cow Disease

Read more about the benefits of grass-fed beef here.

Healthy eating makes a healthy brain

2011-02-13T19:31:00.000-06:00

Many people know that Alzheimer’s disease is extremely common among older people – 50% of Americans contract Alzheimer’s by the age of 85. But you might not know that Alzheimer’s disease is actually fairly common in younger generations. About 500,000 Americans under 65 suffer from Alzheimer’s disease or some form of dementia.

A common misconception is that memory loss is caused by genetics, but researchers have found that eating habits and lifestyle factors outweigh genetics 90% to 10%.

There are several things you can do now to prevent future memory loss.

Cut processed sugar, trans fats, and high fructose corn syrup from your diet. These foods can cause diabetes, which leads to early biological aging. Not only does this damage the brain but it also ages the skin, leading to premature wrinkles.
Eat more vegetables and fruits. These healthy foods help the brain function.
Drink more water. Replacing pop with water will keep the brain hydrated, improving your memory.

Read more from the Nutritional Weight & Wellness, Inc.

Snacking isn’t always bad for you

2011-02-06T23:40:00.000-06:00

A common misconception is that snacking is a bad habit. If you go through a bag of chips every time you snack, then snacking can be bad for you. But eating balanced snacks throughout the day can actually boost your metabolism.

If you go too long without eating, your metabolism will slow to storage mode, which can lead to weight gain and low energy levels.

Healthy snacks should incorporate proteins, healthy fats, and carbohydrates. Here are some quick and easy snack ideas:

Nitrate-free beef or turkey deli meat with cream cheese wrapped around a pickle, bell pepper, apple, or pear slice
Sardines packed in oil with a side of fruit
Wasa crackers topped with avocado and shredded chicken
Boiled eggs with apple and peanut butter
Beef stick with fruit and nuts
Chicken mixed with mayo on top of Wasa crackers
Cottage cheese with fruit and sunflower seeds
Cold sliced steak with carrot sticks in ranch dip
Cup of chili

Read more about healthy snacking and snack recipes from Nutritional Weight & Wellness, Inc.

Supersizing the fun, not the calories

2011-01-31T12:01:00.000-06:00

The Super Bowl is next Sunday. It’s a day when people come together to drink beer, eat dip, and sit in front of the TV for hours. These activities have one thing in common: they lead to a massive intake of calories.

According to the Calorie Control Council, the average armchair quarterback will consume 1,200 calories and 50 grams of fat just from snacking during the Super Bowl.

But, if you still want to have chili and appetizers during the game, there’s a way to trim down at least some of those calories. Try these healthy Super Bowl recipes from Whole Foods:

Is the Holiday Stress Already Creeping In?

2010-11-17T13:41:00.000-06:00

I find myself already feeling a little frazzled about holiday hoopla. The usual peptalk of: pull yourself together, yank up those boot straps, cowbow up...isn't really working. How can you really make sure to be healthy at a time when life throws you stress from all angles. Endless holiday food, family events, presents, work parties, and time crunches???? Well, perhaps it's time to look at the holidays in a different light.

The whole purpose of the holiday season is to "be" with friends and family. What if you spent all your time talking with your guests, creating meaningful memories, and cherishing family moments instead of hussling around doing meaningless things. Most Thanksgivings meals take 12 hours to prepare and 15 minutes to consume, then you can tack on an extra 2 hours to clean up. Hmmm, when do you share joy and thankfulness? Well, may I suggest a different approach.

First get rid of the TV - I know I can hear the boooohs already. We have plenty of days to watch the darn game so shush. Then set up games around the house (pin the feather on the turkey, indoor bean bag toss, 3 legged races for the basement). Next roll out a big piece of paper and ask guests to write their what they are thankful for (there should be plenty of room in case a little bumpkin gets crayola inspiration). You may be wondering how you do all this while slaving in the kitchen??? Local grocers do a great job creating a whole meal, locally Kowalski's market charges $110 for a full healthy meal for 12! Affordable, easy, stress free. So, manage your stress by reducing it. Enjoy the fresh winter air perhaps play some snow football. Cheers!

Face the Reality of Your Situation

2010-11-15T14:38:00.000-06:00

Hmmmm, what exactly does it mean to face the reality of your situation? You have to take a look in the mirror and peel the onion. This isn’t as easy as it sounds - it's simple to ignore feelings, emotions and behaviors. Ask yourself questions like: Why do I feel this way? What excuses do I make for these bad behaviors? What is my attitude about this situation? Why haven't I made an action plan for change?

Whether it's high stress, bad priority management, or poor health - what reality are you avoiding?
Do you find yourself blaming others for your stress, bad health, or upside down priorities? It's time to quit the blame game and cowboy up.
Until you accept responsibility for the role you play in creating or maintaining your situation, your issues will remain outside your control.

We must overcome - Just Stop It!

2010-11-03T09:46:00.001-05:00

Have you ever had a task or event set before you that seemed excruciatingly miserable at first glance? Maybe you were dreading the task or event for weeks before hand. Your thoughts were consumed with all of the terrible aspects of the task or event...you may have felt angry that you couldn't get out of it...you may have even taken it out on your closest family and friends. Sound familiar?

Now fast forward to the actual undertaking of the task or event. Are your memories of the subject as bad as what you had made it out to be? Most of the time our worst fears and darkest thoughts never actually happen. Instead we spend so much time focused on the negative we lose the joy, and learning that comes from being in the moment.

Now apply this to your workout. You can work up all sorts of things in your head about how difficult it will be, how your lungs will burn, how your muscles will ache, how your body will look to others while you are exercising. You might start thinking about what others will think about you for even trying.

About two years ago I decided to attempt to run a marathon. If any of you have ever attempted a similar event, you will relate to what I have to say. Long distance running has never been my strong suit. My body did ache, my lungs did burn, everything hurt and my soul was screaming STOP THE INSANITY! However, I knew that the marathon wasn't about the running, it wasn't about the calories burned, it wasn't about the muscles being shaped in my legs. It was about teaching my mind to overcome the negative thoughts in my head and to press forward IN SPITE of everything else to accomplish the end result.

How do you do this? Well, it's not easy and it takes practice, but through practice and experiencing success you can learn to overcome the negative thoughts. Here's the secret...STOP IT! I know it sounds too simple doesn't it. But, really...silence the negative thoughts and begin to repeat again and again in your head a positive thought. For example, when my feet ached with every step, I began to repeat to myself "My feet feel great, I am doing great, this marathon can't beat me, I am going to conquer this race". Again, and again, and again. Totally corny - I know, but it works.

In order to Reveal Yourself you must Take the Challenge and learn to Embrace the Change!

Here is a video to help you remember what to do when the negative thoughts begin to over take you.

Welcome

2010-10-20T10:43:00.002-05:00

Welcome to Look Good Naked Training and The Naked Truth. Our blog is designed to offer you inspiration, information, and perhaps a new way to view exercise and fitness.

We are a training company that believes that everyone deserves good health and we have designed a program to get you there. Look Good Naked Training is a 360 degree program focused on 3 Pillars of Success. They are: 1-Exercise, 2-Nutrition, 3-Education.

It won't take you much time to look around and find many options to help you achieve your health and wellness goals. But, will they work for you? Our team of Look Good Naked Trainers are excited to help their clients achieve their goals.

Stay tuned to our blog to get the latest information on exercise, nutrition, and life balance.

Yours in good health!

Look Good Naked Training