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August 27, 2009

My Journey with Kefir….

I know, the title makes this post sound scandalous. Not to be confused with the star of “24” – Kefir is an amazing – don’t get thrown off by this definition either – fermented milk product that is a drink or yogurt that contains probiotics and beneficial yeast. GREAT for boosting the immune system, or if you have recently taken antibiotics and have a depletion of flora, or if you are Pregnant and Nursing – it is FAB!

So since I couldn’t find Kefir from a person – supposedly the best way to get it- I had to do a Kefir starter that I got from my chiropractor. Its from Body Ecology.

You can make it with any kind of milk, including goat, soy, rice almond, regular, or coconut water.

The major part of the directions said “milk” or “coconut water” and since we only had whole milk – yuck – I decided to do the later. And since I didn’t read the packet thoroughly enough, I didn’t see that it could be made with all those options, and I decided to do coconut water.

I went out and bought 4 coconuts from Jewel – they had to be light brown in color. I found no place that sold just coconut water (not to be confused with coconut milk). Brian put the hole in with a screwdriver and we drained it out.

I warmed the coconut water to room temp and poured in the Kefir into the pot, and let that sit. Then I poured it into a closed container and let it ferment for the 24 hours.

I enjoyed putting some into my protein shakes each morning…but in reading the information closer, I realized that coconut water is the one exception where it has to ferment at room temp for 48 HOURS instead of the 24. And I was supposed to do NINE coconuts worth of coconut water and not one! OH WELL!

Then for the 2nd batch (and the next 6 or so) you take 6 TBS of the previous kefir and innoculate the next batch of the good bacteria. Well, I added about 2 or 3…all I had left…to 1 coconut worth of water (forgot about the 9 coconut things AGAIN), and I forgot to heat it to room temp. But at least I know now to ferment it longer.

Maybe I will get the hang of it on my THIRD TRY!

You can add kefir to your own homemade yogurt and not get one “iffy” strain of lactobacillus (like the kinds you buy at the store) but the whole SPECTRUM of probiotics and other beneficial yeasts.

Kefir itself contains several major strains of friendly bacteria not commonly found in yogurt: Lactobacillus Caucasus, Leuconostoc, Acetobacter species, and Streptococcus species. It also contains beneficial yeasts, such as Saccharomyces Kefir and Torula Kefir, which help balance the intestinal flora, including promotion of beneficial yeast in the body by penetrating the mucosal lining. And once again Mother Nature has out done the laboratories, a natural kefir grain contains 42 different strains of friendly bacteria. There is no comparison here. Kefir grains are far superior to the probiotics (15 strains) you will find in a bottle.

They form a virtual SWAT team that housecleans and helps strengthen the intestines.

And like you read on a prior post, not only do probiotics keep you VERY healthy, but they also help you to lose weight for those of you interested in that.

Have you tried to make kefir? What is your experience?

August 25, 2009

All the Rage? Making OLIVE OIL Mayo

So, you will be seeing this season many companies are coming out with Olive Oil Mayo and Mayo with Olive Oil. A Healthy sounding option. BUT there still will be stuff in there thats NOT so great for the waistline. Soybean oil and Canola oil being their other major ingredients. Some have Olive Oil as the first ingredient, some don’t.

Ever thought of making your own? I was always a little nervous to. But I found a recipe that was SO easy to make, and almost pure olive oil (GREAT for Omega 9’s, Healty mono and poly unsaturated fats – GREAT for losing weight and staying slim). I even found this recipe makes a GREAT garlic -mayo sauce, and also a great fry sauce if you put in Ketchup. Just look for the ketchup that doesn’t have all the H.F. Corn syrup.

ENJOY! Let me know how you like it. Its a slightly more Olive-Oil-ish taste – I hope you like it!

Making Mayonnaise

By: Allrecipes Staff

Not a mayo fan? You might be, once you’ve tried making this versatile condiment from scratch!

Homemade mayonnaise has a milder, more neutral flavor than the store-bought varieties, and can be customized to meet your tastes.

1. Mayonnaise is simply an emulsion of oil and egg yolks, with a little acidity and salt added to brighten the flavors.

To make 1 cup of mayonnaise you will need:

1 cup of light olive oil (less strongly flavored than standard olive oil) or other good-quality oil, like walnut or sweet almond oil
1 egg
Juice of 1 lemon, or vinegar
A pinch of salt (and pepper, if desired)
Water to thin the mayonnaise

Many stores sell pasteurized in-the-shell eggs, which you can use if food safety is a concern.

2. Separate the eggs in your recipe. Reserve the whites for other recipes.

3. Egg yolks contain a natural emulsifier, lecithin, which helps thicken sauces and bind ingredients.

4. Lemon juice or vinegar adds acidity to the mayonnaise. It also helps flavor the mayonnaise, which, incidentally, has quite a low pH, so is inhospitable for bacteria. Mayonnaise is rarely the culprit in food-borne illness cases: it’s much more likely to be the potatoes or pasta in the picnic salads causing problems!

For each cup of mayonnaise, add between 1 and 2 tablespoons of fresh lemon juice or vinegar, depending upon your tastes.

5. Combine the egg and acid in the bowl, whisking to mix.

You can make mayonnaise in a food processor or by hand, with a mixing bowl and whisk.
The key for either method is to add oil very slowly, in a steady stream, while the processor is running or you’re whisking vigorously.
(Stabilize a lightweight mixing bowl by setting it on a coiled kitchen towel.)

6. Continue to whisk constantly, adding the oil in a slow, steady stream.

If the mayonnaise starts looking too thick, add enough water to thin it to the consistency you desire.
Add about a teaspoon of water at a time.

When the oil is all mixed in, the mayonnaise should be thick and fluffy, with your whisk forming ribbons through the mixture.

If it never thickened and you’re stirring a puddle, chances are you will need to start over. (Or, if you’re still partway through the process, you can save the emulsion by adding another egg yolk, whisking vigorously. Add in remaining oil, plus extra for a double recipe.)

Adjust the seasoning with the salt and pepper and more acid, if desired.

7. Use homemade mayonnaise on sandwiches, in dips, or in any recipes requiring mayonnaise. Dress it up with garlic for an aioli, or herbs and olives for a remoulade sauce.

Store fresh mayonnaise in the refrigerator and use within five days.

August 12, 2009

WHAT ABOUT XYLITOL??

Well, thanks for bringing that up in the comments. I was curious because I was not familiar with that one.

What is the Glyemic Index? Just an 8.

Does it (or more accurately CAN IT promote weight loss?) Yes. In moderation.

Who is it safe for? Everyone – pg, nursing, etc. Everyone.

What are the side effects? Diarrhea and lose stools. In one study I read, the rats tested DID have higher insulin levels within 40 to 60 min. after ingesting xylitol. But that seems to contradict everything else I read. And it didn’t say the QUANTITY of the Xylitol in that study.

How much is it? More than sugar.

Does it have an aftertaste? No.

Where does it come from?
Xylitol is a natural substance found in fibrous vegetables and fruit, as well as in corn cobs and various hardwood trees like birch. It is a natural, intermediate product which regularly occurs in the glucose metabolism of man and other animals, as well as in the metabolism of several plants and micro-organisms. Xylitol is produced naturally in our bodies; in fact, we make up to 15 grams daily during normal metabolism.

Well I think, as it appears, it should be on the SAFE list.

Here is what I found:

• Xylitol™ is a 100% Xylitol sugar-free natural sweetener. It is not an artificial sweetener. It is derived from a compound called xylan found in birch and other hardwood trees, berries, almond hulls and corn cobs. Artificial sweeteners (saccharine, aspartame, aculsefame etc are all harmful to health).

• Xylitol not only does not feed candida, it actually has anti candidal effects. So you can now make an anti candidal hot chocolate!

• Xylitol is a polyol, a substitute for sugar that occurs naturally in some fruits and vegetables.

• Xylitol™ looks, tastes and feels just like ordinary sugar with no aftertaste, and can be used just like sugar and in equal quantities in hot and cold drinks, on desserts and cereals, and in home-baking.

• Xylitol™ has a very low Glycaemic Index (GI = 8) so can be used by people on Low-GI Diets.

• Xylitol™ has the same sweetness as sugar but only 60% of the calories: only 2.4 kcal/g as opposed to 4.0 kcal/g in ordinary sugar.

• Xylitol™ is suitable for use by Diabetics: Xylitol does not need insulin to be metabolized and does not cause fluctuations in blood-sugar.

• Xylitol™ Promotes healthy teeth and gums: Unlike sugar, Xylitol is actually good for teeth. It fights plaque by neutralizing plaque acids and stimulates remineralization of tooth enamel. Xylitol specifically inhibits the growth of Streptococcus mutans, the plaque producing bacteria most responsible for causing cavities (dental caries). So Xylitol helps prevent fillings! This is why Xylitol is used extensively in chewing-gum and toothpastes.

• Xylitol™ also has a prebiotic effect, promoting the growth of friendly bacteria in the digestive tract.

• Xylitol™ inhibits yeast, therefore it cannot be used to raise yeast in baking.

• Please note we now sell a corn free only variety. Most Xylitol brands on the market are derived from corn, which occasionally causes problems with individuals who are allergic to corn.

Please note: Excess consumption can have a laxative effect. So be careful to begin with. Actually it would be more accurate to state the full facts explained to us by Naturopath Sherrill Sellman, N.D. who has researched and written about it in detail: “Xylitol is not a laxative…although for some people they need more time to make the enzymes necessary to digest a large amount. So, initially, some people may have loose stools if they are sensitive or consume large amounts. If that is the case, they should go slow and then be able to tolerate it over time.”

What is YOUR opinion on Xylitol? What are your experiences? Did it work with your body ok? What else do you have to say about it?

July 11, 2009

THE Treasure of Sweetness INFO – MUST READ!!

So, I must say on my quest to find out about SUGAR in its Sugar Cane form and Sugar Cane’s GI, I came across ALL the sweeteners and their GI (GLYCEMIC INDEX) value.

You definitely want to stay below 50 if possible for ALL Foods to avoid insulin (THE FAT STORING HORMONE) from leaving its ever so cute fat deposits.

However, I would definitely say you want to read the side notes for each thing – VERY informative and HARD TO FIND INFO!!

I am really liking STEVIA as an option and want to find it someplace. I have heard RAVING reviews from friends about how beneficial it is not only as a sweetener but as a plant in general.

And I stand corrected that the REAL GI for RAW Honey is not 60 but a mere 30!!!! THAT is PRETTY SWEET…pun intended!

And my sister and I were talking about “Why God created SUGAR” last night.

Well, as you will read, he didn’t create what we commonly know TODAY as sugar!! Here is the rundown (make sure you check out Maltodextrin – YIKES!!):

**Sugars & Substitutes with their Glycemic Index**
Artificial Sweeteners	N/A	Never a Healthy Sugar Alternative All artificial chemical sweeteners are toxic and can indirectly lead to weight gain, the very reason many people consume them. They should be avoided. In fact, given a choice between high fructose corn syrup and artificial sweeteners, we recommend high fructose corn syrup by far (though it’s essentially asking if you should consume poison or worse poison).
Stevia	0	Best Healthy Sugar Alternative Though it is 200-300 times sweeter than table sugar, stevia is not a sugar. Unlike other popular sweeteners, it has a glycemic index rating of less than 1 and therefore does not feed candida (yeast) or cause any of the numerous other problems associated with sugar consumption. Read more about stevia at Organic Lifestyle Magazine (OLM). Please note that Stevia and Truvia are not the same thing.
Agave Nectar	15-30	A sweet syrup made from the Blue Agave plant, Agave Nectar is obtained by the extraction and purification of “sap” from the agave plant, which is broken down by natural enzymes into the monosaccharides (simple sugars): mainly fructose (70-75%) and dextrose (20-26%). Read more about agave nectar at OLM.
Fructose	17	Though fructose has a low glycemic index rating, fructose consumption should be limited. Fructose is linked to heart disease as it raises triglycerides and cholesterol. It is devoid of nutrition.
Brown Rice Syrup	25	Though it is said to have a low glycemic index (25), it is not recommended for diabetics, since its sweetness comes from maltose, which is known to cause spikes in blood sugar.
Raw Honey	30	A Healthy Sugar Alternative in moderation With antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates, and phytonutrients, raw, unprocessed honey is considered a superfood by many alternative health care practitioners and a remedy for many health ailments. Choose your honey wisely. There is nothing beneficial about processed honey. Read more about honey at OLM.
Apple Juice	40	Fresh apple juice is good for you, though we recommend eating fresh raw whole apples. Concentrated apple juice (sometimes used as a sweetener) is closer to refined sugar than fresh apple juice.
Barley Malt Syrup	42	Barley malt syrup is considered to be one of the healthiest sweeteners in the natural food industry. Barley malt is made by soaking and sprouting barley to make malt, then combining it with more barley and cooking this mixture until the starch is converted to sugar. The mash is then strained and cooked down to syrup or dried into powder.
Amasake	43	This is an ancient, Oriental whole grain sweetener made from cultured brown rice. It has a thick, pudding-like consistency. It’s not easy to find in the U.S., but it is a great alternative to refined table sugar.
Sugar Cane Juice	43	Healthy Sugar Alternative in moderation Sugar cane juice has many nutrients and other beneficial properties and is said by some health practitioners to be almost as medicinal as raw honey.
Organic Sugar	47	Organic sugar comes from sugar cane grown without the use of chemicals or pesticides. It is usually darker than traditional white sugar because it contains some molasses. (It has not been processed to the degree white sugar is processed).
Maple Syrup	54	Maple syrup is made by boiling sap collected from natural growth maple trees during March & April. It is refined sap and is therefore processed. It has a high glycemic index, and though it is much more nutritious then refined table sugar and high fructose corn syrup, there are better choices.
Evaporated Cane Juice	55	Evaporated cane juice is often considered unrefined sugar, but juicing is a refining process, and evaporating refines further. Though better than turbinado, cane juice (unevaporated) is a better choice as a sweetener.
Black Strap Molasses	55	White refined table sugar is sugar cane with all the nutrition taken out. Black strap molasses is all of that nutrition that was taken away. A quality organic (must be organic!) molasses provides iron, calcium, copper, magnesium, phosphorus, potassium and zinc, and is alkalizing to the body.
Turbinado	65	Turbinado sugar is partially processed sugar, also called raw sugar. Raw Sugar
Raw sugar	65	Raw sugar is not actually raw sugar. It is processed, though not as refined as common white table sugar. Therefore, given a choice between raw and white, choose raw. There are many different variations of raw sugar with many different names depending on how refined it is.
Cola (and most other sodas)	70	Though cola has a lower GI ranking then some might expect, there are many other reasons to avoid cola, or any type of soda. There is nothing beneficial to the human body inside a can of soda (not to mention we should avoid drinking out of aluminum cans!).
Corn Syrup	75	Corn syrup has very little nutrition and should be avoided.
Refined, Pasteurized Honey	75	The nutrition is gone, and there is often high fructose corn syrup added to processed honey. Refined pasteurized honey is no better than white table sugar.
Refined Table Sugar	80	Conventionally grown, chemically processed, and striped of all beneficial properties, many health advocates believe that refined sugar is one of the two leading causes (high fructose corn syrup is the other) of nearly every health ailment known to man (or woman or child). Not only does it have a high GI ranking, but it also is extremely acidic which causes calcium and other mineral depletion from bones and organs.
High Fructose Corn Syrup	87	Many health advocates believe that high fructose corn syrup and refined sugar are the two biggest contributors to health ailments in our society. High fructose corn syrup is a combination of sucrose and fructose.
Glucose (AKA Dextrose)	100	White bread was the benchmark, but for consistency glucose now holds the rating at 100.
Maltodextrin	150	Foods that have maltodextrin often say “Low Sugar” or “Complex Carbohydrate”, but this sweetener should be avoided!

July 9, 2009

Paying attention to your SKIN

So now that I am in my 30s I am very aware of how my skin looks. I decided to really look into alternative approaches to taking care of skin and utilizing PREVENTATIVE measures. I found some REALLY interesting finds.

I looked to accupressure themed as well as facial exercising and massage themed. both Eastern AND Western approaches…both NOT American mainstream I suppose.

I just got them in the mail and I will definitely keep you all posted.

The first is this:

The second is this:

I have also been doing the facial and accupresure exercises that are at the beginning of my blog and have REALLY liked them. The Accupressure appraoch also encorporates DIET as being a HUGE part of the life of the skin, and Qi Gong as being a good way to breath to help your skin, as well as accupresure exercises and massage.

Are there any books or tips YOUR have to recommend to keep your skin looking GREAT??? DO SHARE!

July 2, 2009

Kickboxing Postpartum…What you NEED to know…

So does anyone out there still do kickboxing? I think kickboxing is so fun and gives you that feeling like you can do anything and no one better mess with you. I remember doing that everyday before my wedding 9 years ago. (Anyone remember Tae bo with Billy Blanks? What ever happened to him anyway….)

However, there are some things you MUST know if you have had a baby…no matter how long ago. In 98% of women, there has been a split in the rectus abdominus muscle. If you don’t do anything to bring it back together, it will stay separated. It looks unsightly and creates a bulgy poochy “mummy tummy” and it can cause and exaserbate back problems, effect posture..

So if you have NOT brought your diastasis (split stomach muscles) together then you must avoid a couple things of kickboxing.

When you punch, don’t go side to side . Don’t punch (in the air) on the right side of your body with the left fist, and the left side of your body with your right fist. This will cause a

SHEARING MOTION.

Any side to side motion is a SHEARING MOTION on your diastasis and can make your split BIGGER!!

How to modify until your close your diastasis? Try bringing your belly button to the spine and punching straight in front of you. When you CLOSE your diastasis… then you can go back to punching from side to side, but take care that you can bring your belly button ALL the way back to the spine (transverse) EVERY time your punch.

When you do your kicks, your belly button must be all the way back to the spine (transverse muscle) or your can make your diastasis bigger. If you can’t do this, then the exercise is either too hard for you (transverse muscle not strong enough) or you shouldn’t be doing it.

Do you kickbox? Or do you prefer softer movements for condition – such as pilates and yoga? Do you like to mix up your workouts – muscle confusion – to condition the body?

June 24, 2009

THE PITFALLS OF KICKBOXING

June 24, 2009

Pitfalls of Kickboxing

So Igues

June 23, 2009

Probiotics and Weight Loss – What is the correlation?

So one of my favorite websites to get GREAT information about taking care of yourself is www.realage.com from Dr. Oz and the other YOU Dr.

It is great because you can take a very long questionaire and find out what your “REAL AGE” is. When I took it 1 year ago, my real age was “24.” I would have been 22, but I had more than 4 major stressors at the time – new baby, moving, and a couple more.

The cool thing is they send you emails with GREAT information on the latest findings, tips – many of them weight loss related – all in pursuit to make YOU the healthiest version of yourself. I really love it. Here was one I found today that I thought was great because I have TOTALLY seen a difference in health in my kids (especially my asthmatic son) with the addition of probiotics in his diet.

Who knew they could help you LOSE WEIGHT? Here is the rundown:

A Legitimate Pill That Makes You Skinny?
You don’t have to be a celebrity with three chefs, two nannies, and a big-name personal trainer to emerge from pregnancy even more svelte and glamorous than you started. A little pill that boosts your health may help prevent pregnancy weight gain from hanging around.

The little pill is a probiotic supplement. Technically, probiotics are bacteria, but they’re a good type of microbe that we recommend taking daily to keep your digestive system running smoothly, beef up your immune system, and reduce damaging inflammation. You have 10 trillion bacteria in and on you, so you might as well choose to have the good bacteria that help keep bad microbes in check.

A new study from Finland found that pregnant women who started taking probiotic supplements during the first trimester — and kept up the regimen throughout the term of their pregnancies — had a lower percentage of body fat after delivery than women who ate the same diet but didn’t take the supplements. Probiotic takers were also less likely to have dangerous fat around their waists than the pill-free women were. (And researchers saw no harm to the supplement takers’ babies; in fact, other studies show that women on these pills had infants with less diarrheal and other early-childhood diseases.)

What’s the magic? It’s possible that good bacteria control inflammation, which somehow also helps control obesity. Or it’s possible that there’s something about balancing the bacteria that keeps fat in control (though it’s not clear how).

Either way, the probiotics that kept new moms svelte were the easy-to-find ones called Lactobacillus GG, and Bifidobacterium. Of course, you can still hire the nanny and the trainer, but we’d try these little bacteria first — they can cost about $14- $20 a month and might slim your waist without liposuctioning your wallet.

Do you take probiotics? Have you noticed any health differences? You can actually get a CUSTOMIZED probitic based on the 4 strains of good bacteriea that should be on your body. OUr Chiropractor hooks us up. They have to be refrigerated all the way home – so we have to bring a cooler. Pretty cool.

June 17, 2009

The pitfalls of PILATES

I LOVE Pilates – and so you must read this post KNOWING that. Pilates has become the IN and the ALL for many people – especially women.

One thing to understand is that the pilates that we do is ADAPTED Pilates. The original work of JH Pilates was mostly on machines.

One other thing to point out – JH Pilates was a MAN.

In the perspective of a Personal Trainer who specializes in helping Pregnant and Postpartum women LOSE and AVOID a “MUMMY TUMMY” I modify ALL, I repeat, ALL of the BACKYLYING Pilates exercises so they don’t increase the size of their split stomach muscles (DIASTASIS).

How must these exercises be modified? Very simple – if you keep your shoulders GLUED to the floor, and keep your belly button PLASTERED to your spine, you will be fine.

What happens if your shoulders come OFF the ground? Your transverse (innermost abdominal muscle) bulges forcefully forward. It is a forward forceful motion or pressure that CREATES a diastasis.

So for the pilates 100 – you may either keep your head glued to the floor if you are not as strong, or tuck your chin and lift your head like you were nodding YES. Also, my other problem with the teaser, is that your legs are at a 45 degree angle. If you cannot keep the small of your back on the ground for this, your transverse muscle is not strong enough, and you will have another BULGE OUT.

I frequently meet women who do pilates that have very large diastasis. This is because their instructors do not have that missing puzzle piece about the diastasis, the transverse, and how the two must be considered with every exercise taught.

The other PILATES NO-NO for pregnant or POSTPARTUM WOMEN (no matter how long PP) is no JACK-KNIFES!!!!! This creates a big bulge out and is one of the prime sources or prolonged split stomach muscles. Most people go in and out of bed this way. Once those shoulders come off the ground, that transverse bulges forcefully forward and widens your split.

About 10 to 30 minutes AFTER the classes I teach are spent modifying people’s pilates moves to accomodate their POSTPARTUM bodies (even if it has been TENS of YEARS since having a baby).

FAST RULES TO MODIFY PILATES FOR WOMEN:
1) keep shoulders on the ground at all times
2) keep small of the back on the ground while doing back-lying pilates
3) keep your belly button GLUED to the spine (we call this 5th floor in my classes)

Do you do Pilates? Are there any exercises that haven’t felt right to you? Have you ever modified your OWN Pilates? What Pilates exercises do you love?

Beautiful After the Belly