Rippy Zippy Day

When I was a kid, the first day of the month was always called, RIPPY ZIPPY DAY! Remember paper calendars? The kind we hung on the wall and wrote on? They reminded us of doctor's appointments, birthdays and meetings? For many, those days are over, replaced by phones, i-pads and computers. Myself, I still hold on to the paper calendar but I am technically challenged and it takes way longer to program something, than write it! (Those of you who know me, stop smiling...)
Well - Tomorrow is March 1st - RIPPY ZIPPY DAY! I plan on making the most of the month of March. I plan on making some significant changes in my diet and exercise routine and invite anyone who would like to join me - to jump on in! March has 31 days and we all know that it takes 30 days to change a habit - so lets have at it!

1 I have been working on eliminating gluten from my diet as I struggle with gluten intolerance. The issue has been, I need to balance out the rest of my diet. I plan on being completely GLUTEN FREE for the month of March and will really see how much of an impact it will make. You all know that I approach diet as a lifestyle approach and if you cannot live with the dietary change than it is not worth doing it for a certain period of time and going back to bad habits. Those of you struggling with belly issues, aches and pains, difficult weight loss - perhaps gluten is your issue also. If you think it may be - try going gluten free for one month and decide if it is your issue. Remember - you cannot simply take gluten out and replace with "gluten free " junk. Strive to replace with whole foods. Brown rice, quinoa, gluten free oatmeal to name a few.

2. Hand in hand with gluten comes SUGAR! Sugar is addictive! I have blogged on this before. Research has shown that sugar is more addictive than cocaine in lab rats. I know I need to eliminate it as best I can and replace with low sugar fruits like apples, pears, cantaloup and berries! In conjunction with this, I plan on increasing lean protein and healthy fats in my diet to counteract the "sugar detox". Remember! Fake sugars are not an acceptable replacement. They negatively impact your metabolism and for many, increase cravings for sugars and processed carbohydrates.

3. Increase weight resistant exercise! I am a long distance runner and cyclist and tend to slack on resistance. This month I am going to try to change that.

I usually do not blog about myself, but I felt it important to share my goals with you as a form of accountability and also to get you all thinking of where you want to be on April's RIPPY ZIPPY DAY!

If you would like more info and tips on eliminating gluten and/or sugar in your diet and also tips on how to increase whole foods in your diet - please contact me at chgallo@comcast.net

Here is to a great March! Noreen Gallo MSRD

Do Carbohydrates control you?

Do certain foods have a vice grip on your cravings? Do you wake up in the morning with all the best intentions to eat healthy and avoid carbohydrate rich foods, only to have your hand in the bag of pretzels or goldfish by the end of the afternoon. Does this often lead to a night of "overdoing" it with sweets, crackers and ice cream? Do you wake up the next morning feeling hung over, cranky and in a complete brain fog? If you answered yes to any of these questions, you may be experiencing CARBOHYDRATE INTOLERANCE. or Insulin Resistance.

What is Carbohydrate Intolerance?

In a nutshell, it is when the body loses its ability to break down sugars and starches in a proper way and thus leading to major blood sugar swings. Often this is the result of a diet high in excess processed foods, sugars and starches and not enough healthy proteins, fats and complex carbohydrates. When you eat a simple carbohydrate alone, this leads to a quick spike in your blood sugar (BS) followed by a dramatic drop in BS leaving you hungry and craving more carbs. Blood sugar that is spiking and dipping all day leads to increased fat storage and intense cravings for more of the same types of foods. Up and down, down and up = FAT STOREAGE!

For fat loss you need to decrease your consumption of white carbs such as foods containing sugars and white flour. Primarily all processed foods! Try to follow the 5 ingredient rule! Avoid as much as you can, foods with more than 5 ingredients on the label, especially if you cannot pronounce the ingredient!

Link the healthy carbs that you do eat (fruits, whole grains, brown rice, quinoa, sweet potatoes etc.) with a lean protein and/or healthy fat. For example, a handful of almonds will blunt the impact of an apples natural sugar on your blood sugar. Research has indicated starting your day with a healthy fat may increase your metabolism!

Make sure to spread your lean protein intake across the span of the day to help level out blood sugar. Eggs in the morning, tuna on your salad at lunch, snacks of nuts and seeds, low fat or nonfat greek yogurt and a balanced dinner with lean protein and lots of veggies are all great ideas.

Last but not least LIMIT YOUR SUGAR INTAKE!! As hard as it may be for someone addicted to the white stuff, it will get easier. After about 2 weeks, you will notice a decrease in cravings for sugar and an increase in energy!

YOU CAN DO IT!

WHAT MOTIVATES YOU?

I hate to diet.
Diets never work for me.
I can lose weight but never see to keep the weight off
Eating healthy is too expensive and takes too much time
Been there, done that...

Sound familiar? Sound negative? Healthy eating does not have to be a negative experience, it can actually be quite the opposite. It all depends on your attitude. If we go into something thinking it is not going to work, guess what? It won't work. Changing our attitude about food and diets can be the first step towards success.

Step 1

Stop thinking of it as a diet, start thinking of it as a way of life.

Step 2

Do not try to make changes that you cannot live with FOREVER! If you like your glass of wine or the occasional desert. Don't eliminate these items from your food plan. Am I telling you that you can eat desert whenever you want? NO. But I am trying to help you get away from the all or nothing mentality.

Step 3

Educate yourself. Learn as much about nutrition and health as you can from a reputable source. Try not to get sucked into the diet of the week! I tell my clients to put on blinders when they are at the grocery store and not look at all the magazine ads about quick weight loss.

Step 4

Become educated about your family health history. Diabetes? Heart Disease? Cancer, Obesity? Knowledge is powerful and motivating. History tends to repeat itself. Healthy changes that you make now, can pay off in the long run for you and your family.

Step 5

Take a moment and jot down what and who you are doing this for. What is motivating you? Losing weight for a class reunion or special event is motivating to some degree but taking charge of your health and diet so you physically feel better, have more energy and set a good example for your kids is even more motivating! Take the focus off the scale and try to concentrate on your physical well being. I guarantee, if you do this, the scale will follow. FYI - 1 pound a week for a year equals 52 pounds!
Step 6

Write down your goals and share them with someone! Seeing them on a piece of paper and having the accountability to someone else is powerful and may be just the boost that you need.

Step 7

Develop habits that you can live with for the long haul. Have this be the last time you do this. Make permanent changes that you can stick with for the rest of your life.

"MOTIVATION IS WHAT GET YOU STARTED, HABITS ARE WHAT KEEPS YOU GOING" Jim Ryun

Feel free to contact me if you would like some help setting your goals

Noreen Gallo MSRD
603 598-0292
chgallo@comcast.net

HELLO HOLIDAYS!

Holidays are a time for enjoying family and friends. A time to relax, slow down and appreciate the ones we love the most. Thanksgiving marks the beginning of the "EATING SEASON" which can make living the healthy clean life tough. What to do? White knuckle it and feel deprived? Throw in the towel and overdo it, only to feel sluggish and disappointed on January 1? There has to be an easier way. Guess what - there is!
Here are a few tips to keep in mind before Turkey day is here!

DO NOT SKIP MEALS

I know on paper it makes sense to save your calories so you will have more to enjoy at the celebration but this is exactly what you should not do. Going long periods of time between meals only decreases your blood sugar making it much more difficult to show restraint when the pie arrives. In addition, low blood sugar can make you grouchy and tired - not good when the family is all together.

ALLOW YOURSELF SMALL AMOUNTS OF THE FOOD YOU LOVE

After the first few bites, it all tastes the same. Take a small portion, eat off of a small plate and put your fork down after the first bite or two and see if you really need more.

CHOOSE WHAT YOU WANT AND WALK AWAY FROM THE TABLE

This pertains to buffets and cocktail parties. Standing next to the food table can be the kiss of death. Once you start chatting with friends, you are not paying attention to what you are putting in your mouth. Calories galore!

DRINK LOTS OF WATER

Hunger is one of the first signs of dehydration. Before you decide to eat, have a big glass of water or seltzer. This will serve two purposes. Rehydration and keeping your stomach full. Try alternating a bottle of water for every higher calorie drink you consume. It will slow your drinking calories down.

Last but not least remember the word is holiDAY not holiWEEK! Give yourself permission to enjoy the day but try not to have the eating roll over to the next day or days. Give the leftovers away or freeze them for a later time.

ENJOY THE HOLIDAYS - Noreen

Beans, Beans, the Musical Fruit

We may get a chuckle when we think of the silly children's song involving beans but the nutritional benefits of beans are nothing to laugh at. Beans, or legumes, as they are also referred to are nutritional powerhouses. Beans are high in protein, fiber, antioxidants, iron, magnesium, copper and zinc. Research has indicated that consuming beans 4 times per week can reduce the incidence of heart disease by 22% over people who had beans only once per week. Beans are also a great protein source for diabetics. Since beans are digested slowly, they have less of an impact on blood sugar and can minimize the spike after a meal. Beans have also been linked with a decreased incidence of certain cancers and help to keep us full, thus aiding in weight control. Ok, it is great to understand some of the health benefits of beans, but how do we prepare them and what are some ways to incorporate them into the diet? You can purchase dry or canned beans. Nutritionally, there is not much of a difference between the two apart from the sodium content. Canned beans tend to be higher in sodium but this can easily be "fixed" by simply placing the canned beans in a colander and rinsing under cool water for a few minutes. This essentially "washes" the sodium off the beans. There are many ways to incorporate beans into the diet: Toss on salads, throw into soups or stews, mash and use as a thickener for recipes, add to casseroles and roll into burritos to name a few. Don't forget about Hummus. This is just mashed up chick peas with added spices. Hummus can be used as a dip and also in place of condiments on sandwiches and burgers. I have a few clients who use hummus in place of mayo in their tuna salad! Use your imagination! Try to incorporate beans into you diet several times this week! Your body will thank you! Here is a great BEAN SALAD recipe I adapted a few years ago - Toss 1 can chick peas, 1 can kidney beans, 1 can black beans and 1 can corn in a colander and rinse under cool water for a few minutes. Place in a large salad bowl. Crush several cloves of garlic in to the mix and add 1-2 tbl of fresh lemon juice. Add about 1/4 cup of olive oil and 1/2 cup red wine vinegar to the mix. Toss and add fresh snipped parsley to the salad. I tend to go heavy on the parsley and vinegar and light on the olive oil, you may want to experiment with how your family likes it. I usually try to make the salad a day ahead of time as the flavors meld nicely over time. Enjoy!

To Snack or not to Snack? That is the question...

Many people ask me if it is better to stick to 3 meals a day, or incorporate snacks into their daily routine. Snacks mid-morning and mid-afternoon won't make you gain weight (depending on what you choose). They DO help keep your blood sugar levels moderate so you don't experience that 'tired afternoon crash' or binge eat at meals due to hunger. Low-fat dairy, unsalted nuts, whole fruit, hummus and whole wheat crackers or carrots make portable snacks. Aim to combine lean proteins with complex carbohydrates and healthy fats to keep your belly full and brain in high gear!

Are You Addicted to Sugar??

Really? How can someone be addicted to a food? That is impossible... Really? Is it? Right now I am conducting a 30 day Sugar Challenge with the LEAN TEAM! We have signed on to try to avoid sugar in all its forms for the month of October. I have done this before with clients and am here to say - YES, one can be addicted to sugar. Research has indicated that sugar can be more addicting than cocaine or heroin. It is a hidden addiction as it is acceptable. No one is going to put you in jail for eating a chocolate bar or having a handful of jelly beans, but that does not minimize the detrimental effects sugar can have on your body. Excess dietary sugar has been linked with many medical conditions from the obvious Obesity and Diabetes to Heart Disease and Cancer. Over the next few weeks I will be blogging on sugar - how to identify it in foods, substitute for it in recipes and also how to eliminate it if you are truly addicted. Stay tuned for more. If you feel like you may have an issue with sugar or have been diagnosed with pre-diabetes, diabetes or insulin resistance, feel free to contact me and we can discuss how to deal with these conditions. Watch out for the candy corn.... Noreen Gallo MSRD