Nature's Got You Covered

As I sat on my deck this morning sipping on a freshly blended smoothie chocked full of goods, this thought came to mind...Nature's got you covered.

Think about it: All the food that is good for us is of the earth.  Fruits, vegetables, seeds, nuts, roots, herbs, on and on. There are no fruits or vegetables that are bad for you. Roots and herbs are used to heal and soothe. And mostly all things of the earth have multipurpose uses.  You can eat the flesh of a coconut, drink the milk from the coconut, extract the oil for cooking or use the oil for your skin and hair. How cool is that?  Nature's bounty is simply amazing.

So do your body a favor...When you're ready to reach for a so-called energy drink: 5 Hour Energy, Red Bull, Monster, etc. Remember, Nature's Got You Covered -- Opt for a homemade blended smoothie or juice and don't forget to add chia seeds or wheat germ to give you an extra-nutritional boost.

Blueberry Banana Kale Smoothie: 

Blueberries (Antioxidants), kale (Vitamins A, K), bananas (Potassium), 

chia seeds (more Omega 3 fatty acids than Salmon!)
 non-fat plain yogurt or non-dairy milk. 

Naturally sweet. Full of energy. Liquid Goodness!

Food Addict

Grubbin' on

Sautéed Collard Greens

Hi. I’m Chrisetta. I’m a food addict.

Hi Chrisetta.

I’ve abused food my entire life. One of my worst food abuse memories: Piling up a plate with four homemade ground beef tacos, Mexican rice, and refried beans topped with melted cheese. A drink laden with sugar would wash down the highly caloric meal. Shortly, after consuming all the fats and sugars, I’d find myself nodding off to sleep. Since I was at home (I never would be seen in public eating this way), I wouldn’t fight the feeling. Instead, I’d go to bed on a full, very full stomach.

The years and years of abuse caught up to me, my weight had reached a mortifying 388 pounds, and my health became a concern. I was having trouble breathing and walking. Fed up – I decided enough is enough.

Unlike a drug or alcohol problem with food you have to still use. There’s no putting down the fork. Rather, I’ve had to confront my addiction – one bite at a time.

First, I made a commitment to myself. I understood the gravity of beating my addiction and I figured it best to sign a contract with myself. Next, the hardest part -- create a new relationship with food. I had to change the way I think about food. How I interact with food. And, of course, I had to change the types of foods I eat and how I prepare them.

Not to overwhelm myself, I started with small changes. No to sugary drinks. Yes to water. Bye-bye boxed, processed food. Hello, meals from scratch. My relationship with food is ever changing and my food choices today look quite different than when I started kicking the habit.

I’m proud to say, I have successfully created a healthy relationship with food. I respect food and honor my body. I no longer overeat, nor do I eat when I'm not hungry. Today, I eat to fuel my body, not my emotions.

After years, of retraining myself I now enjoy food without abusing it. I prepare 99 percent of my meals from scratch at home using fresh, whole foods. I also channel my love for food by sharing with the community: Teaching cooking classes and writing cookbooks.

Thank you, Chrisetta.

Hey, you! There's no food in your grocery cart

I cringe when I'm grocery shopping and I peek in someone's cart to find an assortment of packaged so-called food - CRAP. The sad part is I'm almost certain the person is not aware that they aren't buying food. Sometimes I have a suspicion based on the selection of crappy items in the cart the shopper feels as if they are buying healthy items (e.g. Yoplait yogurt, Nutri-Grain waffles, diet soda - really). This so-called food was produced in mass quantities in a production warehouse. It can't be healthy or good for you. Please just take a minute. Pause. Think about it.

Food companies makes lots of claims about their products being healthy, but here's the truth of the matter -- most are not. This is advertisement at it's finest folks.  If you are buying mostly items that are packaged in a box or container, and can be purchased with coupons than you are more than likely not eating food. Coupons are just another form of advertising. Ingenious advertising. Oh and warehouse giants such as: Costco. Shake my head. Pharmacies, gas station convenient stores.  Oh my goodness.

Sorry, to burst your bubble. But, real food: Fresh vegetables, fruit, grains, lean protein, nuts, and seeds - don't boast any claims to be healthy or fat-free. Real food speaks for itself. Besides, farmers of real food don't have the advertising dollar to make such claims. You won't find coupons in the Sunday paper for real food and there is no buy one get one (BOGO) free deals on Kale.

So much to say about this HUGE subject. I'm running out of time this morning though. I promise we'll revisit it soon, real soon.

Mark your calendars!
Saturday, April 21st, 1-4 p.m.
Cascade Park Community Library
FRESH The Movie
After viewing the film we will discuss our thoughts...It's time to really start thinking and caring about our food and the environment.

Organic Dilemma

I change my position. I once believed organic produce/ food was the way to go, but after further deliberation (reading, researching, conversing with other thinkers). Uh, no.

As typical with Americans, we've overdone it. We've lost our way. Now, organic food just comes down to business. The industry has strayed away from the very nature of what organic originally stood for - sustainable practices.  And has moved towards a typical food industry model: Mass production. Mass pollution. Mass distribution. 

If broccoli travels 2,000 miles by truck, is it still organic? I now see that it makes more sense to buy local produce. The food doesn't have to travel as far - environmentally friendly. Besides, most local farmers implement sustainable, organic practices, but just choose not to buy into the organic label. The organic label is regulated by the government and it cost money.  Also, supporting local farmers means stimulating the local economy. A win, win.

The way I see it:  Eat local produce that is conscientiously raised over corporately regulated organic. More importantly, eat fresh, whole food and prepare your meals at home. Include plenty of fresh vegetables and fruits. Don't forget your water. Oh, and it would help to add some exercise to your regimen.

***
I'm reading a terrific informative book that has recipes too: Food Matters by Mark Bittman. Check it out.

Home Cooked Critics

I'm not a nutritionist. I did, however, successfully complete a "Food and Your Health" course at the 100 level.  The degree I hold happens to be a Bachelors of Arts in Journalism. My studies in journalism required me to research, dig up info. So although I am not a journalist I still use that same inquisitiveness in my daily life. Whenever my interest is piqued about a subject or something, I research it, read about it. Typically, I read more than one source - just as any good journalist would. My researching and reading is how I've come to know what I know about: Food, health, fitness, etc.

I admit -- I have no idea about the nutritional breakdown of the food I prepare and eat or the recipes I've created and share. When I teach cooking classes, I always introduce myself and divulge just that. Perhaps some critics may say my recipes and the way I eat doesn't fall into the "healthy" category.  They may be right. My response, I eat good wholesome home cooked meals, which I feel is better than the alternatives (boxed processed food, fast-food). I eat food. Real food.

The Incans didn't have nutritionist. They didn't need them. They gathered, hunted and ate real food. The operative word: real.  I don't mean to be dismissive of the whole idea about calories and the nutritional value of food, but I think if we look at real food: Vegetables, fruit, grains, nuts, seeds, lean protein, and good fat we don't have to concern ourselves with the calories and such. It's the so-called food that comes in boxes, packages, and fast-food joints that we have to be concerned with. I think when we started tinkering with food, processing food that's when we lost our way.  I'm starting a movement to bring cooking back.

I lovingly prepare 99 percent of my meals at home using fresh ingredients that I've hand selected from the grocery store. I eat tons of fresh vegetables and fruits, whole grains, and lean protein. Oh yeah, and I exercise to counter it all. Sure, I use butter not like Paula Deen, but I do use butter. Even, sugar. White table sugar. I don't want to compromise the taste of my food by using fat-free substitutes or wanna-be concoctions (e.g. margarine). Furthermore, let's think about it...If the fat is removed from such ingredients, something is added back to it, to try and make it taste better -- duh!

So, for those who take my healthy cooking classes, follow my recipes from my convenient little cookbook Bringing Cooking Back my recipes are from the heart. I'm sensible about my food choices, mindful of eating, and I exercise. To me that's healthy. I'm trying to reach the masses and for the masses I believe this is the most reasonable approach. Most of us will never have a body of a cover model or have a athletes physique, but we can all prepare and eat good healthy wholesome food and be fit. That's my hope for me and for you. To the critics, I contend that eating home cooked meals are better than the alternatives. I've taken control of my health by cooking good wholesome meals at home. I urge you to join me. One day, maybe I'll have the opportunity of partnering with a nutritionist, until then...let's eat, drink, and be merry not gluttonous.

Sneaky like that

As I was making my breakfast the other morning I relished how colorful my plate was. Breakfast is the most important meal of the day and since I'm on a mission to live healthier -- I make my breakfast count. 

A typical breakfast for me consists of: eggs, spelt toast, vegetables (broccoli, asparagus, spinach or cauliflower) and half of a grapefruit. By starting my morning with veggies and fruit I'm well on my way of getting my recommended servings in for the day. Yup, I'm sneaky like that.

Too much

My dear friend who is mother of an eight year old obese daughter called to tell me that she finally has decided to make some changes to their diets by introducing fresh veggies and fruits. Good for her for taking control of her health and her children's health. If her daughter had cancer or diabetes she would take the necessary steps to care for her. So why should preventing obesity be any different?

My friend went on to tell me that she was stocking up on carrots because the little girl really liked carrots and she wanted her to be able to snack on them endlessly. After all, it's only carrots, right? Hmm...Wrong. Bear with me, y'all.  I feel as if too much of ANYTHING is not good for us. I think by allowing her daughter to eat carrots until she's orange is not the right approach either. Sure, carrots are full of nutrients, vitamins and low calorie, but I think allowing her to have the mindset that it's okay to overeat is still in play here.  The healthy approach is to allow her to have some carrots until she is comfortably full. It's the mental - obsessing over food. Take it from someone who's been there, done that -- too much of anything is no good. Everything in moderation. Yes, even carrots.

Lead By Example

The government has proposed stricter guidelines on food advertising to children (Click link for article from NY Times) . That's all fine and dandy, and I can appreciate all the efforts by our government to raise awareness, but really it starts with parents, at home. I'm proud to say I lead by example at my household. Check out this blog post I wrote a while ago. 

I talk the talk. I walk the walk. I lead by example. Throughout my journey to a healthier, active lifestyle there’s been one person with me every step of the way – my daughter, Jasmyn. In less than one year Jasmyn has lost 35 lbs. She went from a size 15 to a size 8. Naturally, when my diet changed, her diet changed too.

I’ve always been a lover of food and have preferred to cook at home rather than pick up fast food or eat at a restaurant. Therefore, we didn’t have to overcome eating out issues. No coincident, my mother cooked at home as well. I’ve always believed in a balanced meal: Protein, grains, and a vegetable. Early on I exposed Jasmyn to all sorts of foods so she’s never been a picky eater. She always has eaten veggies and definitely can enjoy an apple like her mom. Consequently, when it came time to make some changes around our house, the transition was smooth.

My priority was to cut down the number of high caloric meals I prepared - dishes loaded with cheese or smothered in gravy. I nixed white rice and white bread altogether. I eliminated the few packaged items I used such as, Rice-A-Roni and Stouffer’s meals. Juice and soda weren’t huge issues, but there were times I bought them and I stopped.

I involve Jasmyn in the kitchen all the time and I talk to her about our food choices. Throughout the last several months our diets have been dialed in and are a lot cleaner than they were even six months ago.  But, it's important to note, Jasmyn’s weight loss came in the first few months without exercise, simply by eliminating some foods from our diet. Now, since I’m more active, we exercise together. She has joined me at the gym in water aerobics, Zumba, and Boot Camp. Recently, she even witnessed one of my personal training sessions. We also play outdoors together: tennis, jogging, and shooting hoop.

It all starts with me. I'm her mother for goodness sake. I'm supposed to love her, care for her, and teach her. I realize, I’m her most influential role model and leader. That means I really can’t expect her to eat one way while I eat another. I can’t expect her to exercise and I don’t. I show and tell. I lead by example. She’s proof.  

Game On!

“I’m not going to gain a single pound while I’m sidelined,” I told my girlfriend with conviction when my leg was fractured four weeks ago. So far, so good. Today, marks one month since the accident and I’ve lost four pounds, in the last four weeks. Yay me!

My assistant coach, as he likes to call himself, is helping me stay on track with my diet. The plan is to follow somewhat of a Paleolithic diet or sometimes referred to as a Caveman diet. Don’t be alarmed this is not some freakish, fad diet. The concept is to eat foods that are naturally grown and raised. Kind of like our hunter/gather ancestors use to -- plenty of fresh vegetables, fruits, nuts, eggs, lean meat, and fish. As disciplined as I am, rather than set myself up for failure I’ve already decided that occasionally I will allow myself to have grains, dairy, or perhaps some chocolate.  Those occasions will be exceptions and NOT the rule.

My goal is to lose a minimum of a pound a week for the remainder of my recovery time -- ten weeks. I am solely relying on my diet since my exercise will be limited. Studies have shown that diet is the most important element when losing weight. I don’t want to discount the benefits of exercise because it is important for overall health and mood. I love exercising, so believe you me, as soon as I am able to return full strength I will be, oh so happy to do so.

Doubters: Think of me as your case study. For the next ten weeks I will show you exactly why exercise is overrated when it comes to losing weight. Let the game begin!



Check out this video - You can't out train a bad diet:

This thing MUST be broke!

For the last two and a half weeks the scale has not moved. I was sure the darn thing was broke until I tried the scale at the gym and the same numbers appeared. Apparently, my body has caught on to my exercise and diet regimen and is forcing me to re-evaluate. Instead, of becoming discouraged I’m just marveling at how amazing the human body is. I mean really, it won’t let me get away with the same old routine. I need to do something different. Keep challenging myself. So it’s time to re-evaluate my routine because backing down or giving up are NOT options.

I think it’s important I mention that although the scale is not moving my body is changing and I have slimmed down. I take photos to chronicle my progress and I can tell the difference in my upper body and in my face since my last official weigh in. I say this because I want to make sure I emphasis that the scale is not the only way to measure one’s success. Clearly, it’s a tool that is used to help measure progress but not solely relied on. I think I keep hopping on it only to make myself crazy or crazier.

**Ironically, about a week ago one of my FB followers asked me about breaking through a plateau and here’s what I told her. I guess it’s time I follow my own advice.

Plateaus are sooo frustrating. They can make the most determined people give up. So… First, don't give up. Secondly, re-evaluate your game plan. You can't keep doing the same thing and get different results. If you usually take cycling class four times a week and jog three days then switch it to kickboxing and weightlifting or… Main thing is to keep your body guessing. Our bodies are complex and they need to be challenged. If you were loosing weight with a certain workout routine it may help just to tweak the routine a little. Next, and MOST important is your diet. I’m not big on counting calories but I’ll say this, lots of fresh vegetables and fruits, lean meats, nuts, and water are your staples. Also, breakfast is very, very important because it gets your metabolism going. Try to eat six times a day no more than three hours a part. Apples and raw almonds are great portable snacks.  Lastly, did I mention not to give up? Okay, good. Stay at it!!! Just make some adjustments. Slow and steady wins the race there is no quick fix to change your lifestyle. I hope this helps. It brings me great pleasure to pass on advice/encouragement so please feel free to ask anytime. Ironically, I just came from the gym when I saw your post and a trainer there was telling me next year this time I’d be a trainer myself. Hmm… smile. 

September is...

...National Childhood Obesity Awareness Month. My life has been topsy-turvy lately, so please forgive me for not acknowledging this HUGE event
sooner.                                         

The CDC recommends parents take the following actions to help children keep or reach a healthy weight:

Promote healthy eating habits by providing plenty of vegetables, fruits and whole-grain products. Limit intake of sugar-sweetened beverages, such as soda or juice. Also encourage your family to drink lots of water.

Look for ways to make your favorite dishes healthier. The recipes that you prepare regularly, with just a  few changes, can be healthier and just as satisfying.

Get rid of high-calorie food options. Although everything can be enjoyed in moderation, reducing the amount of high-fat, high-sugar or salty snacks in your home can help you and your children develop healthy eating habits.

Reduce sedentary time by helping kids stay active. Children and teens should participate in at least 60 minutes of moderate physical activity most days of the week. Some examples include playing tag, jumping rope, swimming, dancing, and walking.

Limit the time your children watch television, play video games or log onto the Internet to no more than two hours per day. Encourage your children to find fun activities to do with family members or on their own that simply involve more activity.

Parents it's important you lead by example. A few changes here and there can make a huge difference. It all starts with YOU! Let’s show our kids we love them by not pacifying them with sweets, treats, and food but with genuine love.

Weekend Success

My intention for today’s blog entry was to totally rant and rave. For a myriad of reasons (mainly lots of negative self talk), I’m in a whiny, frustrated, impatient mood. And to add insult to injury, I’m HUNGRY! My role, however, is not to dump on y’all. Instead, I’m supposed to inspire, inform, and uplift, so here it goes.

Last weekend my girlfriend blew a whole week of good eating habits and exercising over making some bad mistakes while dining out. So I thought since the weekend is upon us I’d share some tips for staying on task over the weekend.

Plan ahead
Don't load up your kitchen with lots of tempting, high-calorie snacks. Keep fresh fruit, vegetables, whole grain crackers and your favorite cheese on-hand for nutritious snacking.

Don't skip breakfast
Start Saturday and Sunday mornings with a healthy breakfast with plenty of protein and fiber. Good choices include eggs, whole-grain cereal with low-fat milk, or whole-wheat toast with peanut butter.

Use a food diary every day
A great way to stay motivated to eat a healthy diet is to keep track of the foods you eat. Print out your own food diary, or use Calorie Count, a free online tool that can help you track your eating and activity (you can even look up food labels).

Give yourself a small treat or two during the week
Any diet that leaves you feeling deprived will ultimately fail. Enjoy a small piece of dark chocolate or one scoop of ice cream during the week.

Eat lots of fruits and vegetables
They are low in calories, and high in nutrients and fiber. Fiber is key -- it will keep you feeling full.

Eat less at restaurants
Going out for dinner? Most restaurants serve very large portions. Choose a soup and a salad, or a salad and an appetizer for your meal. If you order a large meal, take half of it home for a delicious lunch the next day.

Be careful with shopping trips
Eat a healthy lunch before you go to the mall. If you go hungry, you are much more likely to give in to the temptation of unhealthy foods at the food court.

Get some exercise each day
Go for a walk. Not only will you burn calories, the exercise will improve your mood and may distract you from your cravings.


Source: Shereen Jegtvig About.com

I hope these tips help you stay on track this weekend. Have a great, guilt-free weekend!