Eat to Live Book Review

eat to live 1 So I just got done reading Eat to live by Joel Fuhrman M.D. and I must say the more he dug into the concepts of how were “supposed to be eating” rather than the Standard American Diet (SAD) the more it made sense. His main focus is eating foods that are high density in nutrients is ideal. When the ratio of nutrients to calories is high you will not only lose weight but crave low nutrient foods like sugars, sweets, bad fats and high calorie foods.

Health = nutrients/ calories

His research is very well put together and coming from all different sources (and even some other books I’ve read) , not just 1 or 2 like most books use when researching a topic. He is basically suggesting that veganism is the ideal when filled with mainly veggies and fruits, and limiting the grains. Cutting out all processed junk and man made foods and eating as organic and from the earth as you possibly can. He does realize that this diet is not for every one and does say to try to stay on track 90% of the time with a 10% cheat to add in any dairy, meat, or some processed foods because … realistically its very hard to be “super healthy” in this world today because of how the American Diet is and everything that is around us.

But on a side note you don’t have to count anything like calories, carbs or anything if you follow his guidelines so … it will make it easy since there really isn’t any “thinking” to do … you wont be hungry on this diet because you can eat as much veggies as you want and they are high in nutrients so you’ll be fuller faster and longer throughout the day. And another side note, the pounds will naturally fall off and stay off when you eat this way.

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There are also benefits of disease fighting components within this diet as well. He states that not only does weight naturally drop off of the clients he’s helped over the year, but some client’s that were diabetic were able to get off insulin within the first month. Along with diabetes, this diet has helped lower cholesterol, lower blood pressure, and made it possible for most of his clients on medications to no longer need them anymore. How awesome is that?! So pick up the book, read it and give it your own thoughts.

His guidelines for Eat to Live include:

UNLIMITED (eat as much as you want, or till you feel full)

  • All raw vegetables (goal is 1 lb. daily)
  • Cooked green and non-green nutrient rich vegetables (goal is 1 lb. daily) – which include eggplant, mushrooms, peppers, onions, tomatoes, carrots and cauliflower.
  • Beans, legumes, bean sprouts and tofu. (goal 1 cup daily)
  • Fresh Fruit (at least 4 a day)

LIMITED

  • Cooked starchy veggies or whole grains. Such as butternut and acorn squash, corn, potatoes, rice, sweet potatoes, bread, cereal.  ((no more than 1 serving or 1 cup a day)
  • Raw nuts and seeds (1 oz per day )
  • Avocado (2 oz max per day)
  • Dried Fruit (2 tbsp. a day)
  • Ground Flax seeds ( 1 tbsp. a day )

OFF LIMITS

  • Dairy products
  • Animal products
  • Between meal snacks
  • fruit juice
  • Oils

He recommends doing this for 6 weeks but can continue to do it for the rest of your life if you’d like. . . Just stick to the 90%/10% rule.

OTHER TIPS:

*Only eat when hungry and eat till you feel satisfied

*  Mix it up, eat a variety of different veggies, fruits and beans. Try new things.

* Salad it up! He recommends 2 salads or more a day. Include any and all veggies!

* Avoid caffeine and alcohol (obviously)

* Exercise daily

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Basic Multivitamin (How to pick a good one)

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A basic multivitamin is a good thing to add to any diet plan. Even if your eating healthy and taking care of yourself, you still can be lacking some nutrients that your body needs to function properly everyday. But when strolling down the multivitamin isle, you can be a little overwhelmed at trying to find the best one. Which brand do you choose? Do you choose one that’s a pill form, gummy form? Do you choose one that’s meant for a man or woman? There are a lot of questions to ask yourself.

1. Why you should take one- well there is the obvious fact that your diet on some days is going to lack all the nutrients your supposed to get, its almost inevitable unless you seriously carry around a bag full of fruits and veggies with you all day everywhere you go.. lol. Plus it will make you feel better and you’ll most likely have more energy and function better too.

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2. What to look for-

  • Look at the label and see what’s included in the vitamin. All the ingredients are listed, make sure that the amounts will work for your diet, you don’t want too much vitamin c because you’ll just end up peeing it out. (sorry for being so blunt- but its true) If your diet already consist of a lot of vitamin A already, your not going to need a vitamin that’s high in it. Get my drift?
  • On the flipside, don’t overdo it either, you don’t need a multivitamin that has like 120% of the DRV (Daily Recommended Values). Too much can either make your body sick (headaches, nausea, etc.. ) and also can be toxic towards the body.
  • Shoot for basic nutrition – B1, B2, B5,B6,B9, B12, vitamin C, Vitamin A, vitamin D, potassium, iodine, zinc, magnesium…
  • Choosing the ones geared toward sex and age. Woman’s multi is geared toward the baby making years. Men’s are geared toward the basics and 50+ multi is obviously geared towards that age, your bodies ability to absorb certain nutrients slows down, so they may have some more of a certain vitamin in theirs.

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Choosing the best form is a personal thing, whether you find it easier to swallow basic pills, taking a gummy or even using a powder form, you have to choose the best one for you.

* be sure to check expiration dates, they don’t last forever.

* make sure you take it with food to avoid getting that horrible nauseous feeling!!

Do Juice Cleanses Work?

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You hear about all kinds of cleanses and even celebrities doing them, so then the public is more inclined to try them… but the real question is, do they work? Weather its all veggie juice, fruit juice or that lemon, cayenne pepper cleanse that Beyoncé did, we’ve heard of them all and how wonderful they are supposed to be. You can buy a juicer and make your own, buy them pre-made at health stores or even get them delivered to your door….

What they promise is extreme weight loss, detoxification, clearer skin and mind, better sleep and many other claims, but do they really do that???  From cleanses that are one day up to two weeks they all basically claim the same things. Sure it may seem like a good plan to “get you on track for a clean diet” but in reality its kind of dangerous and may even be harming you if you don’t know what your doing and/or not doing it properly.

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Ideally I wouldn’t recommend doing a cleanse for more than 3 days max (but that’s just me…) . No matter how many fruits and veggies you may juice yourself or the juices you purchase may contain there still is most likely a high amount of sugar in it. It lacks that amount of fat that you need in your diet to help you absorb those vitamins that come from the fruits and veggies your drinking. Also most juice fasts claim that you’ll get all the nutrients you need, when in reality it actually removes some nutrients that that whole fruit or veggie have.

Some of the antioxidants that the skin of some fruits carry (like the skin of an orange) gets lost when you juice, also since your juices aren’t carrying the fiber that some of the skins have, your blood sugar levels could spike since your body absorbs fructose sugar (sugar from fruit) easier. This could be dangerous if you have diabetes, or any other form of health concern you may or may not know about.

As far as loosing weight, its most likely water weight you will loose. And if you do drop a lot of weight in a quick amount of time, you more likely to gain it all back, slower weight loss is ideal. And here’s what really gets me…. even though they claim that the cleanse will help you detox and clean out your body…. “get rid of toxins”….. Your body is already super good that this for one, the liver and kidneys are great for getting rid of unwanted things through normal everyday bodily functions. Along with that, if your wanting to “get rid of all the crap” that you put into your body, why just not put it there? Why not just not eat crap that makes you feel sluggish and eat your fricken fruits and veggies and not have to worry about “detoxing”? LOL

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Also its expensive…. have you ever bought pre-made juices? The good ones are not cheep! Plus if you order them off a website there is shipping on top of that! Or if you were to buy a juicer, those can range up to $300, plus not to mention all the fruits and veggies you’ll have to use to make the juice, a bunch of spinach doesn’t go as far as you’d think.

So..back to the main question… should you do a juice cleanse? Well the question is up to you. I like to incorporate 1-2 juices here and there every once in a while, but not all day, and not everyday. It works for me, but you have to find what works for you. Some people feel that it helps them fight off cravings that they had in the past, so they like to do them to “start off a new diet”. Some people state that they feel like they have more energy or a clearer mind. . . . all in all, make it a short cleanse if you do one, you’re body needs more nutrients then just juice all day every day for a month. And as far as if you’re mainly doing it for weight loss purposes, you better off just eating a healthy diet because most of what you will loose throughout the cleanse is water weight.

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Benefits of Olives!

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Green or black, olives are great for you! Just keep in mind moderation is key with them because they are higher in fats

  • Some key things that olives help with that they are very rich in mineral content. (phosphorus, iron, magnesium, iodine.. to name a few)
  • They also oleic acid which is beneficial to helping the heart.
  • They provide essential amino acids and vitamins.
  • Cancer Fighting Properties – particularly colon, breast and skin cancer. They are higher in monounsaturated fats, which can help reduce inflammation.
  • Good source of fiber
  • They are known to act as a pain reliever, mimicking the same affect ibuprofen would have on your body. A compound called oleocanthal is what causes this, lowering any inflammation.

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Things to put olives on or add with:

  • In a salad
  • In scrambles egg whites or an omelet
  • Add into burritos or any Mexican dish (my fav is fajitas!!)
  • Have plain as a snack
  • Cut up and put into hummus
  • Take a piece of toast put some guacamole or hummus on it and top with sliced olives
  • Put on top of a potato

Ps Olives are my favorite food, a get a case of them every Christmas! =)

Sunwarrior Protein Powder Review

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So, I love protein powders, they keep you full for a long time, they are easy to make and take with you when you’re in a rush and they usually are very easy to drink pretty fast if you have somewhere to be. And they aren’t just for bodybuilders or gym goers, anyone can use them and reap from the benefits.

Protein in general is important to have in your diet because it helps with hunger (you stay fuller longer), energy, getting vital nutrients, helps with insulin control, helps form muscle and lean out, digestion and can also help with weight management.

So Sunwarrior is the brand I’m going to talk about today. The company has many other products like multi vitamins for him and her, a green mix, immunity boosters and of course protein.

The two proteins I have personally tried were the warrior blend chocolate and vanilla flavor. I am lactose intolerant and I have a hard time finding protein powders in general so when I saw that this was vegan I was all over it. The only problem with vegan protein powders is that they either have a shit ton of sugar in it, or they taste like dirt. . . .

When I tried this, I’m not gonna lie, I was scared, I’m always kinda nervous/excited to try new things. But surprisingly it wasn’t bad ! YAY!!

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So here is why I love it!

  • Organic, Gluten free, dairy free, Non-GMO, Hypo-allergenic, Soy free, Vegan.
  • Its a raw protein (not heated over 90 degrees)
  • Not grainy or chalky
  • Since its made out of with rice protein, pea, hemp seed and cranberry seed protein, its very easily digested and absorbed through the body .
  • Naturally rich in vitamins, minerals, amino acids, antioxidants and other nutrients like iron, calcium, potassium and more.
  • No artificial crap! … and I mean nothing!!!
  • Grain free so people with a  gluten intolerance can have this.
  • Nutrient Dense
  • Improves cardiovascular functions
  • Increases metabolism
  • Builds muscle/ helps with weight loss
  • Great energy source
  • Helps with kidney functions
  • Lowers LDL (bad cholesterol ) and raises HDL (good cholesterol)

*Note: Make sure you mix this with milk, or a milk substitute, not very tasty when mixed with water. (learned that that hard way)

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Clean Eating 101 – Its a Lifestyle not a Diet!

English: Healthy eating pyramid similar to tha...

English: Healthy eating pyramid similar to that of the Department of Nutrition, Harvard School of Public Health. Temporary image as original is non-commercial use only. If you have a better image please replace this. Thanks. (Photo credit: Wikipedia)

So some of you might not know what I mean when I speak of “clean eating”, so here I’m going to kind of go through what it entails and what it all means to “eat a clean diet”. (basically my diet- give or take some cheats here and their =))

What is Clean Eating??

  • Clean Eating is based off of eating whole and natural foods. It cuts out all processes man made products for the most part and focuses eating mainly things that come from the Earth to feed your body. (Nuts, Fruit, Veggies, Lean cuts of meat, and Legumes). It gives your optimal nutrition to function property and when done correctly can leave your feeling amazing!
  • Realistically there really isn’t fitness or weight loss goals that can be achieved without it. Its the basics of most nutrition and diets (with out cutting out natural sources) and it doesn’t leave you feeling deprived or hungry.
  • Feeling health, being healthy and loosing weight or maintaining a good weight is mainly based around nutrition. People seem to think that weight loss ideally comes from working out and spending hours at the gym, yes it does help but nutrition is about 80% of the battle, whereas, fitness and physical activity is 20%

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What are the basic Principles?

  • Avoid all processed food. Whole grain bread and natural cheeses are ok, its the stuff with 80 ingredients that you cant even pronounce.
  • Eat Whole Foods. Things that haven’t been messed with like veggies, fruits, grass-fed meats, natural nut butters and milk, and unsalted and processed nuts and seeds. Herbs and Spices will become your best friend, so will natural oils.
  • Get used to cooking your own food! This way you know what’s in it, how it was prepared and you don’t have to second guess whether or not its healthy or not. Makes it SO much easier! Pre-made meals does not count as “clean eating” even if its a lean cuisine meal haha.
  • Eliminate the sugar! sugar and fake sugar really isn’t good for us. You will use very little natural sugars in  this diet because you wont need them! (stevia, honey and agave nectar are some you can use)
  • Include Protein, Carbohydrate and fat within every meal- Your diet will mainly consist of lean meats, a healthy starch (such as a sweet potatoes or brown rice), a ton of veggies and fruit here and there. You’ll fell more satisfied with this way of eating because you will be eating for optimum nutrition. You’re giving your body what it needs and once you get past the food addictions (things like craving sugar and bad carbs) you wont really have any trouble eating this way for the rest of your life.
  • Eating 6 smaller meals a day! – eating 6 smaller meals revs up your metabolism because your constantly giving it healthy foods, therefore its receiving its proper nutrition, but then again your pretty much eating every 3 hours so there is either no time to even get hungry or have your body “feel” hungry because you wont be going hors without eating.
  • Drinking Calories is a Big Fat NO- sugary drinks are obviously a no-go. Make water your first choice by far (if it get boring you can add fruits to it) but you can also have unsweetened tea, and coffee with little skin milk and stevia, low-fat milk, and nut milks.
  • Physical Activity becomes apart of your day- yes just like any other diet you read or see, you have to ideally get moving. No it doesn’t have to be 3 hours at the gym everyday but even a walk around the block is better than nothing.

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What to Expect from Eating Clean:

  • More energy and alertness
  • Clearer skin, whiter eyes, and stronger hair and nails
  • Provides a natural detox
  • Weight loss (if there is weight to loose)
  • Leaner body
  • Motivation and a sped up metabolism
  • Feeling more healthy all around and more happy as well.

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Tip of the Week #12 Eat 6 Smaller meals a day!

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So some people swore by it, some people are totally against it. So let me tell you how it can be amazing and work and you will never be hungry again and then I’m going to tell you in return, how it can have a negative effect and honestly probably hurt you.

The Good :

It is known that frequent smaller meals can not only curb those hunger pains we often get in between our average “3 meals a day” but also speed up your metabolism. Eating more foods (ideally cleaner foods) helps get you the nutrients you need and keeps your energy levels up as well . Here are some examples of how to do this correctly, and what is considered a “small meal”. Each meal (of the 6) should consist of a lean protein, Lower carbohydrate, high fiber, and low fat snack/meal. Always include veggies and fruits in at least 4 if not all your meals.

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Some examples:

  • Half of turkey sandwich on 100% Whole Wheat bread with light mayo or mustard. Side of Veggies and hummus.
  • Big Spinach Salad with fruit and a tablespoon of almond butter on the side.
  • Grilled chicken breast with steamed veggies
  • Protein shake
  • Lean meat with sweet potato and veggie
  • Medium apple with string cheese
  • Hardboiled egg on a slice of whole wheat bread. 1 half of grapefruit
  • Lean meat with 1 cup brown rice and steamed broccoli and cauliflower

Key pointers: Make sure you keep your portion control in check and make sure you aren’t only eating a lot of one key nutrient (i.e.. Grains)

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The Bad:

Eating 6 smaller meals can go back when you either don’t watch your portions (this isn’t grazing all day kind of diet its a cut your meals in half and eat them every 3 hours). Also, it can go back when you aren’t getting a balanced meal every time you eat. Make sure your getting the cleanest forms of foods ideally. You don’t want to have every snack you have to be a protein or granola bar, you need to mix it up.

Also if your eating out all the time. (cheeseburgers, fast foods and processed foods, ) these are not considered cleaner foods… If your eating these at every 3 hours, this will not work either.

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Some examples of how this Wont work:

  • Cheeseburgers all the time. With fries
  • Granola bars and fruit bars for every snack
  • Foods with too much sugar constantly throughout the day (gummy snacks, too much fruits with added sugar)
  • Not a balance of nutrients  (of anything)
  • Too many sandwiches throughout the day or week. (mix it up!)
  • Prepared Salads and meals at fast food chains (sorry but they are ideally not the best but ok when only in a time crunch or you drop your prepared meal or something.)
  • Energy bars and drinks. Some are ok, but usually the ones everyone likes have more sugar than a snickers bar!
  • Pre-made smoothies – your better off making your own.

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