Jill's Blog 2010

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November 30, 2010

Jill's New Book for Saving Will Power

Hello and Thank You!

I'm finally finished writing about what YOU have taught me, by including me in your journeys to better fitness. By sharing your struggles, successes and experiences, you've taught me that

Relying on Will Power Is Not The Smart Approach

because either it eventually fails or else you live your life working way too hard.

My new book explains what you've shown me IS the better way: Changing your appetite, taste buds, cravings and other "inner sabateurs" to work FOR you instead of AGAINST you, so that eating right means eating what you want . The book is called

Don't Be Social Tofu
...and hundreds of other smart weight loss tactics for silencing the devil on your shoulder

You can get it here at Amazon.com or else at my office. It's $9.95 for the first copy and, if you purchase it at my office, any additional copies (of this book or my first one, " Jill's Best Tips ") are $5.00 apiece.

My hope is that this book saves you some struggle. These methods have certainly saved me lots of effort, so again, many thanks for teaching me the smarter, easier way!

Jill

November 28, 2010

Cocaine Cookies, anyone?

Hello!

Did you hear about the latest findings regarding sugar addiction? Princeton neuroscientists gave rats a choice between intravenous cocaine and drinking sugar water. Guess what the rats chose.

Sugar!

Scientists tell us that human brains are similar, when it comes to addictions, and we need to take sugar addiction much more seriously! Moderation may not be an option for many people, just like other addictive substances. If we re-classify sugar as seriously addictive, like crack cocaine, it will be much easier to avoid it.

So don't let advertising convince you that sugar is an innocent, wholesome, necessary treat. Those rats would argue that it's better to put cocaine in our holiday cookies!

All my best,

Jill

p.s. Laughter Yoga chuckles again at my Pasadena home-office on Sunday, December 12, 4-5pm. Please join us! RSVP to this email.

October 31, 2010

The Great Pumpkin to the Rescue

Hello!

With Halloween behind us, it's time to bring in The Great Pumpkin to help get rid of your leftover candy. Monica DeMoulin, a health-conscious mother of two, came up with this fabulous idea:

Kids choose their very favorite 10-20 pieces of candy that they have collected. They leave the rest for The Great Pumpkin, who will come during the night and take it, leaving behind a toy or gift for the child. The more candy donated, the nicer the gift that The Great Pumpkin leaves behind.

If you don't have kids, be your own Great Pumpkin...there's nothing wrong with a little self-bribery!

Have a good week,

Jill

October 30, 2010

Taste more dessert with less

Hello!

My brilliant and science-savvy friends at Caltech taught me something interesting and useful this week: The temperature of your sweet food affects the strength of the taste. Get this:

Sweet flavors taste sweeter when eaten hot, and taste less sweet when cold.

A classic example is that when people make homemade jelly, the warm cooked fruit needs to taste super overly-sweet, so that when it cools off it will taste just right. The sugar content is the same; it just tastes much sweeter when warm.

How can you use this to eat healthier? You probably already guess it: Choose warmer sweets. Ice cream needs extra sugar to taste as sweet as hot cocoa. An iced tea needs more sugar to taste as sweet as a hot tea. Cold pie tastes less sweet than warm pie. And this is one more reason to swear off Frappucinos.

Use this to cut your sugar consumption this holiday season...without even sacrificing any flavor!

Have a good week,

Jill

P.s. Interestingly, bitter flavor is the opposite. It's stronger when cold. I'm still working on figuring out why. If you know, please share!

October 21, 2010

A single sugar binge...

Hello!

As Halloween draws near, it's time to remember that research suggests you are only one sugar binge away from being a sugar junkie.

Princeton neuroscientists have proven (in rats, anyway; but rat brains are supposedly similar to ours) that sugar is addictive , and it only takes one sugar binge to make your brain crave it like an addict and go through withdrawal when you don't get it.

So how will you get through Halloween without sugar? Will you roast pumpkin seeds? Bob for apples? Make Lauren's famous pumpkin pie smoothie (blend canned pumpkin, almond milk, pumpkin pie spices, ice--delicious!)? Will you give out stickers instead of candy, so you don't have temptation in the house?

Make a plan right now , so you don't let the scariest part of Halloween be your cravings.

Have a good week,

Jill

October 11, 2010

Pros of Probiotics

Hello!

You probably already knew that probiotic bacteria are the "friendly" bacteria in your gut that can aid digestion. They have also been shown to boost immunity and actually reduce your chances of catching a cold or flu. The good news keeps pouring in. Here's the latest:

A new study found that obese people were able to reduce their abdominal fat by nearly 5 percent, and their subcutaneous fat by over 3 percent, just be drinking a probiotic-rich fermented milk beverage for 12 weeks. Easy, eh?

You can find probiotic bacteria in yogurt, kombucha tea, natto, kefir, saurkraut and other fermented foods. Or you can just take them as a supplement. To my knowledge, there are no known side effects, and promising research suggests there will be more benefits uncovered.

By the way, there is a business in Pasadena called "Culture Club 101" that will teach you to ferment all kinds of foods for the healthy bacteria....if that sounds tasty to you. You can look them up online.

Have a good week, Jill

August 31, 2010

Alcohol stops fat burning

Hello!

It's been a tough week, so choose your weekend relaxation carefully, with this in mind:

As soon as alcohol enters your body, you stop burning calories from carbs, fat or protein. Your body prefers to burn off the alcohol first. That means any other calories in your system have nowhere to go but your gut.

Having drinks with a splurge meal means gaining lots of new fat. Pizza and beer? Vodka and pasta? Margharitas and chips? Welcome a guaranteed extra layer of blubber.

If you really want to enjoy a drink or two, then have it with a very healthy and low-calorie meal, like fish and salad, chicken and veggies, etc. The alcohol may still lower your metabolism and stimulate your appetite, but at least you won't store your dinner as a new fat roll.

Also, remember that alcohol has more calories than carbs or protein: 7 calories/gram versus 4.5/gram. Fat still beats them all at 9 calories/gram.

OK, have I ruined your weekend yet? Find something FUN BESIDES DRINKING!! Let me know what that is!

All my best,

Jill

August 29, 2010

Don't Throw That Out

Hello!

This week make sure you don't miss out on these healthy, convenient, beauty-enhancing foods that usually get discarded:

  1. The water left over from steaming veggies. Drink it or use it to make broth. Most of the nutrients lost in cooking end up in that water, making it surprisingly flavorful.

  2. Your garnish. That sprig of parsley, rosemary or other herb on your restaurant entree is packed full of anti-aging, anti-cancer nutrients, so eat up. It's probably the healthiest thing the restaurant is serving you!

  3. Over-ripe fruits and veggies. They may be too ripe to eat, but they aren't too ripe to wear! You'd pay $100 or more for a facialist to smear those antioxidant-rich ground pulps on your skin, so why not go right to the source? You might want to do this over the kitchen sink to avoid clogging your drain.

  4. Leftover coffee, tea, and coffee grounds. These are good for your skin too, and have been shown to help prevent sun damage. My dermatologist sells coffee-enhanced lotion for $125. I bet your spouse will give you his leftovers for free!

OK, have fun making a mess in the name of health and beauty,

Jill

August 11, 2010

The Plant Contest

Hello!

How about a game where the prize is health, beauty and longevity? This is it.

Every day new studies show that eating different plant-based foods improves your health in a thousand different ways. Whether your priority is energy, weight loss, cancer prevention, cholesterol or blood sugar control, beauty, longevity, brain health or anything else, you'll find the best tool is eating a variety of plants:

...and any other edible plants you can think of. So here's your challenge:

How many different plants can you cram into every snack or meal? This is a contest! So far I'm winning, by putting 3 different spices and two different fruits in my oatmeal this morning, and putting lemon and mint in my tea. You can out-do me! Send me your winning plant-food-fest ideas and let's enjoy knowing that we're improving ourselves in ten different ways with each bite.

Get creative! Make me proud!

Jill

August 2, 2010

The Convenient Ingredient

Hello!

By now you know that convenience matters more than almost anything else, when it comes to nutrition, so what's the magic ingredient that does it all? Salsa!

Salsa boosts your metabolism and immune system (especially against cold and flu), fights cancer and premature aging, adds flavor, AND makes the following super-easy recipes:

  1. Shrimp Ceviche. Buy high-quality pre-made salsa (like Whole Foods) and mix it with tiny cooked shrimp. Serve with baked tortilla chips, on a bed of lettuce or scoop it up with endive spears.

  2. Fish Veracruz. Put salsa on any white fish and bake at 400 until opaque all the way through (about 10 minutes per inch of thickness.)

  3. Black Bean Soup. Black beans, salsa and bouillon pureed.

  4. Celery sticks and salsa. A free food!

  5. Plus, add it to eggs, salads, veggies, and almost anything else.

If you buy salsa in a jar, just read the ingredients and make sure it's made out of tomatoes, onions and spices, without too much salt and without high fructose corn syrup.

And please send me your salsa ideas...we can never have enough!

Have a good week,

Jill

July 25, 2010

Fruit Fest

Hello!

With all the amazing summer fruits available right now, here are a few fruity tips:

  1. Don't even THINK of eating cookies, cakes or any processed sweet treats right now. Peaches, plums, nectarine, etc. all have more complex flavors and they won't be here for long. Dip them in dark chocolate, if you must, but don't miss this opportunity to eat something healthier AND tastier.

  2. If you love fruit, but are watching your carb intake, replace breads and starches with fresh fruit, calorie-for-calorie.

  3. Before your next bite, take a moment to comtemplate the 400+ plant compounds in fresh fruit that fight aging and cancer, and keep you at your best. What a gift from nature!

Have a good week,

Jill

June 22, 2010

Feeling Extra Buzzed?

Hello!

You probably already knew that grapefruit--especially grapefruit juice--can interact with many medications, making them act stronger because it slows the rate at which your liver removes them from your body.

It turns out that grapefruit has the same effect on caffeine. That explains the occasional extra buzz at breakfast!

Caffeine normally has a half-life of about 5 hours, meaning that your body removes half of it in that amount of time. Grapefruit increases the half-life, so you might still be caffeinated at bed-time.

If you are sensitive to caffeine, use this knowledge to fine-tune your intake to avoid jitters and sleepless nights. Either drink less or drink it earlier, to give your body more time to remove it.

Have a good day!

Jill

June 21, 2010

Habituation Happens

Hello!

As my nose grows accustomed to my recently-skunked dogs (ugh!), I am reminded of how all of our senses get de-sensitized to any stimulus that lasts more than a few moments. In my case, it means I can stand to enter my house again because although the stench is still there, I don't smell it as strongly as I first did. In the case of our taste buds, it means that 90% of the flavor is in the first three bites, and then it quickly fades.

Enjoy and savor those first most-flavorful bites! Then, to fill up, you might as well move on to something VERY healthy.

Have a good week!

Jill

p.s. Our dog, Lemon, got skunk spray in her mouth, as her breath is 100% skunk. Thank goodness she probably can't taste it anymore. That is the up-side of desensitization!

June 8, 2010

Giving Thanks Pays Off

Hello!

Here's a wonderful new finding: People who take time to appreciate the blessings in their life each day are more motivated to stick with their exercise and healthy eating.

How positive, painless and practical! Why not start by appreciating this new knowledge?!

Have a good week,

Jill

June 8, 2010

Healthy Choices that Aren't

Hello!

Will power is a limited resource, so I want to make sure you aren't spending any on choices that are less healthy than you think. I see this all the time, and I blame effective advertising for tricking us into believing that some junk food isn't. Here's my list of top offenders:

  1. Granola . Read the label, because many kinds are loaded with sugar and oil and the calories can get ridiculous.
  2. Graham Crackers. They're mainly sugar and flour.
  3. Animal Crackers. Ditto.
  4. Cereal Bars. Ditto, but with vitamins and fiber added.
  5. Almost All Breakfast Cereal. Read the label and be skeptical of even healthy-looking brands -- for example, Heart Smart has more sodium than potato chips.
  6. Nutrition Bars. Usually these are candy bars plus vitamins. Read the label.
  7. Baked Chips. Baked Lays and many others contain partially hydrogenated fats (i.e., the Grim Reaper Ingredient.)
  8. Protein Drinks. Most Americans eat way too much protein, thanks to recent fads. Save your kidneys and feel more satisfied by eating real food with real nutrients.
  9. Coffee Mate. OK, you never thought this was healthy, but most people don't realize just how truly unhealthy it is, especially if you use more than one tiny serving per day. Again, it contains partially hydrogenated oils, which contribute to just about every health problem there is.

I'm sure I'm missing some, so please email me the other junk foods that somehow avoided the junky reputation. ...and, if you know how to get such an inflatedly good reputation, please share 'cause it must be nice!

Have a good week,

Jill

May 22, 2010

Vitamin C helps fat burning

Hello RoadRunners!

A new study found that exercisers deficient in vitamin C burned 25% less fat during an hour on the treadmill. It appears that vitamin C is essential for burning fat because it helps create carnitine, a substance that turns fat into fuel.

So load up on those citrus fruits and green veggies...or risk being robbed of your fat-burning potential!

Have a good week,

Jill

May 9, 2010

Nature Foods are Low Glycemic

Hello!

If you haven't heard the term "glycemic index", it refers to how quickly a food boosts your blood sugar. A low glycemic index is preferable to a high one, meaning you want your blood sugar to get a slow and steady rise instead of a quick spike. This is thought to help you lose weight, feel satisfied, avoid cravings and have good energy.

Unprocessed (Nature) foods almost always have a better glycemic index. The explanation is the same as last week's tip about metabolism: Nature foods take more time and energy to digest. That means the calories are extracted from them more slowly, so they hit your blood stream at a nice steady, slow rate.

Processed (Factory) foods, usually raise your blood sugar more quickly because they digest so quickly--remember, they are "pre-digested" by the processing plant, which already did the work of breaking them down, removing fiber, etc.

The more any food has been processed, the more quickly it will be digested and put in your blood stream. The one time you want this is during tough exercise, which is why competitive athletes purposely eat processed foods for quick energy or quick recovery.

So my past half-dozen weekly tips have hopefully convinced you to choose Nature Foods instead of Factory Foods whenever possible. I'll stop beating this dead horse and find a new topic next week. :)

All my best,

Jill

May 9, 2010

Nature Foods are the Hydration Secret

Hello!

Here's another way that eating Nature Foods can "kill 2 birds with one snack": They hydrate you, often better than water alone. Here's why:

...and the water is bound to loads of healthy minerals (i.e., electrolytes) that help your body use the water. What's more, all that water makes you feel full, so you tend to be satisfied on fewer calories.

Here's the exception: If you are exercising in the heat or sweating profusely, you'll want a sports drink. But for everyday normal hydration, fruits and veggies work wonders.

Have a good week,

Jill

May 9, 2010

Nature Foods Boost Metabolism

Hello!

While there are no foods with negative calories (remember the celery myth?), there are indeed foods that burn more calories than others during the digestion process.

Think about what your body does to digest food: It breaks it down into tiny particles, removes the indigestible fiber (if any), separates out the various nutrients, and then sends them all to the proper place so they can be used or excreted.

Some foods are a lot more work to break down than others, and therefore take more energy (i.e., calories.) Which foods take more energy to break down? You guessed it--Nature Foods.

The reason is fun to visualize. Processed foods were already broken down, chopped, mixed, etc. by the processing plant. The energy that the factory used to break down the food is energy that your body doesn't have to use. For example, when you eat a whole grain, your body needs to break down the food into particles it can absorb and separate the digestible stuff from the fiber. When you eat flour, your body doesn't do that work because the flour mill already chopped the grain into particles and removed the fiber. In a way, flour (or any processed food) is partially "pre-digested". That thought always helps me find processed food less appetizing.

Digesting unprocessed foods is hard work for your body. You can raise your metabolism by up to around 15% by sticking with nature foods. Do the math--that adds up!

Have a good week,

Jill

April 25, 2010

Nature Foods fight Cravings

Hello!

Last week I said that eating the way nature intended would address cravings and appetite. Get this:

Research shows that eating foods NOT intended by nature, specifically

MSG Nutrasweet Processed sugar, especially High-Fructose Corn Syrup High concentrations of salt High concentrations of fat High concentrations of carbohydrate

all make your brain go crazy for food. They make you want to eat more, eat faster, and make you crave more of those foods later on. Basically, they make you act somewhat addicted, and some people's brains are more susceptible than others'.

When you eat foods intended by nature, your brain doesn't act nearly so addictive. The cravings go away and your appetite becomes less voracious. Your entire body gets more cooperative with your healthy-eating goals.

Sticking with only natural foods isn't always easy, but do the best you can and know that it gets easier with time, as your taste buds and appetite quit wanting all the bad stuff.

Viva nature!

Jill

April 25, 2010

Spring Cleaning for your body

Hello!

Continuing with our theme of Nature Foods, here's how they lower cholesterol: It's the soluble fiber.

Any food that is a plant (fruit, veggie, grain, bean, legume, nut, seed) contains indigestible fibers that are like a cleaning crew for your body. The insoluble fibers go through your blood vessels and attach to cholesterol, carrying it out with them when they leave the system. Soluble fiber is like an efficient janatorial crew for your blood vessels.

Incidentally, there is another kind of plant fiber--insoluble fiber. That's roughage, the janatorial crew for your digestive system. So plant foods scrub out both systems very nicely.

Think of your next salad as "spring cleaning" for your vascular and digestive systems. Appetizing, eh?

Have a good week,

Jill

April 25, 2010

Feeling Oppressed?

Hello!

Do you ever feel like eating right means living under a tyrannical regime?! Like maybe there is some sadistic Nutrition-Dictator generating lots of complex rules for you to memorize? "Don't eat after 7pm... Avoid white foods... Eat protein with your coffee... and on and on.

And when he feels ornery, he changes the rules: " Go ahead, eat more eggs!"

The number and complexity of nutrition rules can be overwhelming, so if you want to simplify, here's the only one you need to remember:

When you're hungry, eat how nature intended.

That's it. Every other nutrition truth is just a detail of this main principle, which will take care of your:

My upcoming weekly tips will continue on this theme...so we can all get great results without feeling oppressed by too many rules!

Have a good week,

Jill

April 9, 2010

Cholesterol Tests 101

Hello!

I often see clients who are disturbed by a high cholesterol test result, after years of having healthy results. Often their doctors are insisting they start medication immediately. If this ever happens to you, keep this in mind:

  1. Your cholesterol results are highly influenced by what you ate the previous few days. If you normally eat well, but ate junk food the night before your test, it can give you high results. I see this all the time. One client had a high result because of a cookie binge on the eve of a blood test and another client had bad results the day after returning from vacation in Mexico. Both clients had a cholesterol score 100-150 points higher than usual. Two weeks later, after getting back to normal good eating, their scores were back down.

  2. The opposite is true. If you kill yourself to eat super-duper-healthy for a week before your test, your cholesterol results will look abnormally good. Airplane pilots looking to ace their flight physicals know this all too well! I don't suggest doing this--you need to know where your cholesterol normally is, not just how good it can get when you eat like a saint.

  3. You can buy a home testing kit at the pharmacy for about $20. If you want to experiment with how healthy you need to eat/exercise/etc. to maintain good numbers, you can test as often as you like at home.

  4. There are lots of things besides diet that you can do to improve your cholesterol. Come talk to us if you have a serious problem and want to try lifestyle changes before medication. We have a great track record. The regular DfH weight loss program is wonderful for cholesterol, but ask us what other non-diet habits you can adopt.

OK, hope that helps. Have a good week!

Jill

April 8, 2010

Stress Eating Done Right

Hello,

It goes without saying that it's better to treat stress with laughter, exercise, bubble baths, friends (friends in bubble baths?), etc. than with food. But, let's get realistic:

If you're gonna stress-eat, do it right:

  1. Avoid processed foods because they will make you feel worse. Research shows that after the initial, brief mood boost, processed foods actually contribute to depression and anxiety problems. Processed foods are those that came from a factory, not nature.

  2. Eat low-glycemic. That way you have time to burn off the extra calories. High-glycemic foods will get stored as fat right away and also make you hungry again sooner.

  3. Eat foods with natural mood-boosting properties.

So what should you eat when you are mentally hanging by a thread? Here are my top picks:

  1. Pepitas--pumpkin seeds. Raw is healthier, but if you're dying for something crunchy and salty, you can get them roasted and salted. Whole Foods has lots of spiced varieties that are low in salt.

  2. Walnuts, almonds, peanuts--in the shell, so you're forced to eat them slowly. Also, busy hands help calm the mind.

  3. Nonfat yogurt with flax seeds, cocoa powder and stevia on top. A chocolately mess without the guilt.

Keep in mind that these are not low-calorie treats, but they are MUCH better than cookies, crackers, and all the other junk you might be contemplating in a moment of stress-induced weakness.

Here's to a stress-free week, -Jill

March 10, 2010

Chew for Success

Hello!

Chewing your food is even more important than you thought. Get this:

--chewing more makes you absorb more nutrients from your foods --chewing more helps you eat less, because it slows you down --new research shows that chewing more makes you stay full longer, after you eat.

Big payoff, eh?

So aim for that magic number: 40 chews per bite. That's a lot, but you can do it!

Have a good week,

Jill

March 9, 2010

Fish Oil Fiasco

Hello,

You may have heard about the class-action lawsuit against several Fish Oil manufacturers, who's Supplements contained high levels of toxins, such as mercury. If you purchased your fish oil from Diet for Health, worry not. Our brand, New Chapter, is 3rd party tested for purity and has been consistently named one of the very healthiest, purest, cleanest, and best fish oils. That is why we chose it!

All my best,

Jill

March 9, 2010

Fattening Food Math

Hello!

A recent article in the LA Times lamented that calorie and nutrition information listed on products is sometimes incorrect. I find errors all the time, especially on products selling as supposed health food. This is extremely frustrating, but there is only one way to defend yourself: Don't trust any nutrition information that seems too good to be true.

Keep in mind:

  1. Especially at restaurants, it is very easy for the chef to add more oil, sugar, etc. than the recipe calls for. It's tempting, too, as this insures great taste.

  2. Companies only send a few food items to the Nutrition Lab for calorie and nutrient evaluation. Even Healthy Choice was caught sending different (healthier) versions of their pizza to the Nutrition Lab. The test pizzas had less cheese than the ones you find in stores.

  3. By law, a food company can give you MORE quantity than the label states, but not less. For example, I used to buy the Trader Joe's croissants (yes, I indulge) and found they weighed 40% more than the label stated. That means the calories, fat, etc. are all 40% more also. In my case, that worked out to 300 extra calories worth of white flour and fat that I hadn't accounted for!

Your weight is always a good judge of whether you are eating hidden calories. No matter what the label says, your love handles know the true math.

Have a good week,

Jill

February 26, 2010

Growth Hormone, the natural way

Hello!

As you probably know (especially if you are a baseball fan), Human Growth Hormone is a hot topic. It's a hormone that is thought to help you stay more muscular, lean, fit and youthful...and it apparently helps you hit grand slams like crazy.

While it is true that your body produces less as you age, there are a number of easy, safe (not to mention, legal) ways to boost HGH production in your body:

Exercise Adequate sleep Eating small frequent meals instead of large ones Avoiding blood sugar spikes and the insulin surge that follows Getting rid of belly fat

If all that seems like lots of work, think of the baseball players testifying before congress. These things are EASY compared to butt injections and public humiliation, eh?!

Have a good week,

Jill

February 22, 2010

The Laziest Way to Lose Weight

Hello!

We already knew that sleep deprivation can increase hunger, promote cravings and weaken will-power. But what if you tough it out and don't give in to that urge to splurge?

You can STILL gain weight! A surprising new study compared women who sleep 6 or fewer hours per night to those who sleep 7 or more. Not only did the low-sleepers gain a lot more weight over time, but they were eating less!

It appears as if metabolism, hormones or other factors influenced by sleep can make all the difference to your weight, even if you are eating right.

So now you can feel just as virtuous for going to bed as you do going to the gym. :)

Have a good week!

Jill

February 8, 2010

Always Hungry?

Hello!

There's nothing worse than going through the day hungry! If you've got constant hunger, here are some solutions:

  1. Are you hungry because you are undereating? If your weight is coming off too fast, we may be underfeeding you! Come on in and we'll find out. In the meantime, fill up on "free foods", like raw veggies, salad with spray dressing, veggie soup and more veggies...
  2. Are you sleep-deprived, stressed or exhausted? These things increase appetite, so do your best to manage stress and get a good night's sleep. If your stress is here to stay for a while, come see us for a supplement that can help your body not pay the price.
  3. Drink more water or green tea. Your body often thinks it's hungry when it's thirsty.
  4. Chew more. Research shows that you can feel more full on the same amount of food if you chew each bite 40 times. Plus, that will sure slow you down!
  5. Try our Bran-a-Crisp crackers or Sprinkles. They are a healthy, high-fiber, super-filling food that you can add to any meal or eat for a snack.
  6. Several supplements can help, if these other things don't. We carry the ones that are research-tested to be the best, so come on in and see us if you are interested. OK, I hope some of these help! Don't suffer in silence! Come on in and see us ASAP, so we can fine-tune your program and make sure you don't go hungry any longer.

All my best,

Jill

February 1, 2010

Heart Health--Way beyond Fiber & Cardio

Hello & Happy Heart Month,

Cardiovascular health is about so much more than avoiding heart attacks! It's about optimally circulating oxygen and nutrients to every cell of your body, and removing their waste products, so they can thrive and make you look, feel and be your best.

Your cardiovascular health influences every organ, tissue and cell in your body. That is why a GOOD heart isn't enough--you want a HIGH-PERFORMANCE, TIP-TOP TICKER!

We'll be discussing the best, easiest ways to get one at the beautiful Thursday Club on Wednesday, February 24th at 10am. We'll have a lively, interactive workshop, followed by a healthy snack. The cost is $10.

We'll discuss, experience & taste:

It will be lots of fun and the Thursday club really knows how to throw a lovely event! If you'd like to attend, RSVP to Jean Chubb at 626-799-9657.
Hope to see you there!

Jill

January 27, 2010

Truth or Dairy

Hello!

These days you hear a lot of conflicting advice about whether to eat dairy, so here are some dairy facts to help you decide how much to consume.

Reasons to LOVE dairy:

  1. Dairy products are good sources of calcium, potassium, protein and, in the case of yogurt, beneficial probiotics.

  2. Dairy is often a super-convenient snack, like yogurt, string cheese, cottage cheese, etc.

  3. A recent study found that people who consume more calcium excrete more fat. That means they didn't absorb it.

  4. Another study found that low-fat milk is the best exercise recovery drink. It beat out fancy protein shakes (soy-based or whey-based) for building muscle and burning fat in heavy exercisers.

Reasons to AVOID dairy:

  1. You may be lactose-intolerant, in which case you don't digest it. You just become puffy, fluffy or stuffy (inflamed and gassy.) A full 70% of the world lacks the enzymes to fully digest dairy. People of Northern European descent are most likely to have the right enzymes and people of Asian and African descent are least likely. Of course, you can still do Lactose-free dairy.

  2. Unless it is organic, many dairy products contain hormones, antibiotics and chemicals used on the farm. These have been blamed for acne and early puberty.

  3. Regular (full-fat) dairy is loaded with saturated fat, which is thought to raise cholesterol, contribute to obesity and to not trigger leptin, the hormone that helps you feel full and satisfied. Fat-free dairy doesn't have this problem.

My advice is to eat organic non-fat dairy if you can digest it well. If you can't eat dairy, you can get your calcium from many other sources, like green veggies, tofu or calcium supplements. And if you don't eat yogurt frequently, you might consider taking another source of probiotics.

Have a good week!

Jill

January 12, 2010

More Potassium for Salt Lovers

Hello!

Here's some good news for folks who love their salt: Increasing Potassium helps your blood pressure as much as lowering sodium. Research from Harvard Medical School found that it's the ratio of sodium to potassium--rather than the absolute amount of sodium--that most determines your risk for high blood pressure, stroke and cardiovascular disease.

So, where do you find potassium? In all the healthiest foods: Veggies, fresh fruit, nonfat yogurt, and more veggies, veggies, veggies.

The good news is, now you can justify adding a little salt to those veggies.

Have a good week,

Jill

January 12, 2010

Healthy foods to get excited about

Hello!

When you're adopting better eating habits, it's easy to feel like you've given up everything fun...your favorite sweets, breads, chips, drinks, and everything that makes eating enjoyable! What a bummer!

Eating is undeniably one of life's great pleasures, so we need to keep you excited about healthy foods. Here are my favorite things to get excited about:

Tea Green tea, red tea, white tea, blue, black and herbal. There are a million different kinds to try, some from exotic places, some that "flower" when you add hot water, some made from interesting herbs and flowers. Try becoming a tea connaisseur...it's healthier AND cheaper than being a wine connaisseur!

Spices & Herbs There are tons of different kinds, from all over the world, with amazing health properties, like preventing Alzheimers, improving circulation, boosting metabolism, preventing cancer, reducing joint pain, and lots more. There is a whole world to discover. ...and you don't need to cook fancy things to use them. I like putting new herb and spice combinations on easy things, like oatmeal, cottage cheese, yogurt, nuts and seeds, chicken breast or anything at all.

Exotic Fruit Go to the section of your grocery store where you pay a little more, but get some intriguing treats, like kumquats, passion fruit, star fruit, boisenberries, and all kinds of nifty unusual things.

Seafood Go to Fish King, or another good seafood supplier and discover how many kinds of seafood you've never tried! Ever eaten octopus? Squid? Unusual shellfish? And don't forget how fun it is to eat ceviche (there are a bunch of different kinds) and crab and lobster straight from the shell.

Game Meats Ostrich, emu and buffalo all have more iron than red meat, with less fat than chicken breast. You can also try lean cuts of elk, rabbit or even guinea pig!

Seeds Have fun feeling like a hippy by eating hemp seeds, or try chia, golden flax, or the more common pumpkin or sunflower. You can find them all at Whole Foods--just remember to keep the serving size to 1/4 cup.

Farmer's Markets These always help me get re-excited about fresh produce. Be bold and ask the farmers how they enjoy their products. They often have great creative ideas, since they are forced to eat these foods all season long!

OK, let me know what exciting healthy foods I forgot. Hopefully this helps get you excited about all the tasty treats you can lood forward to...without the aftertaste of guilt!

Jill

January 6, 2010

Diet for Happy

Hello!

Do you ever have a day where your mood isn't good and you aren't sure why? New research suggests that you can blame the crackers...or cookies...or bread...and all processed food.

You already knew that unprocessed food (food that came straight from nature) is better for your health, but new research shows that it's also better for your happiness! One recent study found that people who ate more processed foods were 25% more likely to suffer from depression.

This is interesting to me because many processed foods (especially carbs) can give you a momentary mood lift. This is why we self-medicate with "comfort foods." But in the long term, apparently, they bring us down. So next time you're feeling down, try to have the discipline to forego the quick junk food pick-me-up and invest in your longer-term happiness. Plus, remember that physical activity, laughter, pets and sunlight can give you a quick mood boost with less guilt!

Have a good week,

Jill

January 5, 2010

2 New Fat-Fighters

Hello RoadRunners!

Don't you love it when you can "kill two birds" with one snack? Research shows that two super-healthy foods that we already love can also prevent weight gain.

1 Turmeric

The yellow spice in curry was already known for being a potent anti-oxidant and anti-inflammatory, helping to prevent Alzheimer's and other illnesses. New research suggests that it also prevents weight gain, even when you overeat! Granted, the research was done on mice, but when mice were put on a high-calorie, high-fat diet, they stored less fat if they were also eating turmeric.

The best turmeric supplement comes from a company called "NewMark." It's the gold standard because it's organic and unprocessed. You can find it at my office or Whole Foods. You can also just cook with turmeric or sprinkle it on your food.

2 White Tea

You already knew that Green Tea contains substances that appear to boost metabolism and prevent fat storage. Now researchers are finding that White Tea may contain even more of these substances, because it is less processed. The other benefit is that White Tea contains even less caffeine (only 10mg/cup) and even more anti-oxidants.

You can find White Tea at Whole Foods and my office now sells several organic varieties. It tastes a lot better than green tea, too!

Put these foods on your grocery list now! You won't find many other habits that give you so much "bang for your buck!"

Have a good week,

Jill