​I am always looking for ways to increase my protein intake for the day.  I often find even something like Greek yogurt with 15 grams of protein is not enough protein to keep me satiated for the next 3-4 hours.  Adding a high quality protein adds another 20 grams of protein!!  Here is a great recipe that you can make according to your own tastes.
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• 5.3 ounces of plain Greek non fat yogurt ( I like Green Mountain Creamery)
• 1 scoop of protein powder ( I like Natural Force)
• 1 teaspoon maple syrup
• 1 tablespoon chia seeds
• 1 tablespoon hemp seed
• Sprinkle a few nuts, fruit of choice

If you are going to workout and need a little something to give you some energy, eat 1/2 now and the rest later.  Enjoy!

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​1 small clove garlic, finely chopped
1 small onion chopped
1 small green pepper chopped
1 celery stalk, chopped
1 carrot chopped
1 28 ounce can tomatoes
1 can kidney beans
2- 4 ounce cans of chopped green chilies
1/4 cup bulgur wheat
2 teaspoons chili powder
1 teaspoon basil
1 teaspoon lemon juice
1 teaspoon oregano
1/2 teaspoon cumin

1. Cook garlic , 2 minutes over medium-low heat without browning. Add onion, green pepper, celery and carrots.  Cook 5 minutes, stirring often. 
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2. Add tomatoes, undrained kidney beans, undrained chilies, bulgur, chili powder, basil, lemon juice, oregano and cumin.  Bring to boil , then simmer, uncovered for 20 minutes, stirring often.  

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Holiday weight gain, the myths and the facts Some interesting information, from mid-November to mid-January (that's just 60 days) many people gain an average of 1-2 pounds. This may not sound like a lot, but if you don't lose it once the New Year starts, those 1-2 lbs can start to buildup over time. Moreover, people who are already overweight or obese prior to the start of the season gain even more weight when compared to people who fall within a normal weight range.  Here's another great article on what science actually says about holiday weight gain.

Five healthy strategies to feel great during the holidays!

1. Eat before you go to a party. If you are going to a party that is just appetizers, eat dinner. Have some protein and veggies. You will be much less inclined to eat food that is not good for you and high in calories.
2. Schedule your workouts. Keep your promise to yourself and don’t cancel. You wouldn’t do it to a friend so please do not do it to yourself.
3. You are not perfect. If you eat or drink too much one day or two or skip a few workouts, do not throw the baby out with the bath water. Get back on track with the next meal or the next day.
4. Start working out now. Why wait!! Why put off for tomorrow what you can do today? Get a gym membership, sign up for classes, hire a trainer or get a friend to join you for accountability.
5. Mindful eating. The key to eating mindfully is planning and slowing down. This is especially important during the craziness, stress and extra food of the holidays, that Thanksgiving to New Years stretch is where we are more likely to eat more mindlessly than mindfully.  Take a look at this chart to help you determine how you can implement just one mindful eating practice this holiday season.

If you are not practicing any of the ideas I have listed above, then try to implement at least one during the next week or so. If you are doing a few of the ideas I mentioned continue to stay the course. No reason to let yourself down during a stressful time. The best gift you can give yourself and loved ones this holiday season is a healthy mind and body!

As we get older our body starts to change and it is important to be aware of issues and diseases that can arise due to age. My goal with my blog is to inform you of what you can do to be your own advocate to maintain a healthy and happy body!  Knowledge is power! Going to your doctor armed with questions and information will help you to be in charge of your health and the care you receive. After my recent blog on osteoporosis, I received an email from a friend. She has seen many doctors over the years for health issues including back pain and never once been told to get a bone density test as she is entering menopause! No one cares as much about your health as you do!!

Not only do our bones start to become compromised as we age, but your gut can start to behave in ways you never imagined!!! Even though I focus on eating a clean diet, as I have aged, I have continued to battle Irritable Bowel Syndrome (IBS). It ebbs and flows, but I truly understand how intestinal distress can upset your daily living. How you feel is within your control and gut health is important for your overall wellness.

First, we need to understand what comprises the gut. It is not just the stomach or the intestines.  It is a complicated system that is comprised of of our salivary glands, pharynx, esophagus, stomach, small intestine, large intestine, rectum and accessory digestive organs: liver, gallbladder and pancreas. Wow, that is a ton of organs and it can make it difficult to figure out where in your gut lies the problem. It is further complicated because “our brain and gut are connected by an extensive network of neurons and a highway of chemicals and hormones that constantly provide feedback about how hungry we are, whether or not we’re experiencing stress, or if we’ve ingested a disease-causing microbe. This mind-gut connection is not just metaphorical."*

Knowing that our gut is important we, as a society, need to be paying more attention to what it is telling us. Our gut is our first line of defense and comprises 75% of our immune system. A healthy gut is like a healthy garden of soil and can improve our immune system, symptoms of depression as well as prevent obesity. Our modern lifestyle of processed foods, eating on the run, stress etc... leads us to an unhealthy gut. What can we do to make our gut healthier and hence our bodies stronger?

💩Eat fermentable fibers such as sweet potatoes, oats, bananas
💩Eat fermentable food such as kefir, yogurt, kombucha
💩Manage stress
💩Eat whole foods, foods that are not processed, but as nature made them
💩Reduce artificial sweeteners
💩Eat slowly
💩Look into the FODMAP diet if you suffer from intestinal distress

If you are following the suggestions I listed above and are still not sure if your gut is in a healthy state, pay attention to your poop. The Bristol Stool Chart  is a great guide to help you understand how your body is reacting to food and stress. Based on what your poop is telling you, the chart offers suggestions on how to get your bowel movements back to normal.  

It may take a long time and a lot of experimenting, but your health is worth it.  

*The Good Gut: Taking Control of Your Weight, Your Mood and Your Long-Term Health, by Justin Sonnenburg and Erica Sonnenburg, PhDs.

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        My mom was a very healthy active woman for most of her life.  She rarely took more than a vitamin or Tylenol. My mom  did not die from cancer, heart disease of any other serious aliment.  She “only” had osteoporosis!  You see, she played golf, never sat down and traveling across the country until age 89 when she missed a step and broke both ankles. Her ankles broke because she had severe osteoporosis.  Although she had been diagnosed with osteoporosis 20 years earlier, she did not take the necessary precautions to slow it down.  Her broken ankles were the beginning of the end.  Despite being in "great shape" for her age,  her ankles could not heal properly since her bones where so brittle.  As she aged, her vertebrae broke in eight places and eventually she broke five ribs!  While trying to keep her comfortable with pain medication, it ended up making her so sick that she eventually fell into a coma and passed away this past March at the age of 93. I wouldn’t want anyone to die in such a way.  

        I have always been passionate about health and helping people become stronger physically and mentally!  After witnessing my mother’s painful death, I am even more inspired to spread the message that there are ways to slow down the progression of osteoporosis.  A reminder that women past menopause are at high risk!  Here are a the ways to help yourself so you can stay healthy and active longer!
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                                                         5 Easy Steps to Bone Health

1. Exercise by walking, jogging, playing golf, tennis anything you enjoy that will keep you moving.  
2. Weight train using free weights, weight machines or your own body weight will strengthen your bones, build muscle, which protect your bones, and make you feel like an all over bad ass!!  
3. Bone Density Test is called a DXA scan.  It is a test and is the only way to diagnose osteoporosis before a broken bone occurs. The test is like a CAT scan and takes 5 minutes. You do not have to undress or do anything special, but lie down on the machine while they scan your hip and spine.  Please ask your doctor about the scan and get a baseline before age 50.
4. Vitamin D which aides the body’s ability to absorb calcium. 600-800 IU a day
5. Calcium Citrate  with vitamin D.  Make sure your calcium supplement has citrate which will help make the calcium more readily absorbed.  Age 18-50 take 1000 mg.  Women over 50 and men over 70 should take 1200 mg daily.  If your Calcium Citrate contains vitamin D, no need to take an extra supplement.  

Please take care of yourself because no one else will.  You have one life to live!  

                                             Start where you are, use what you have, do what  you can!