Whatever Floats Your Nutritional Boat

With boat loads of information and conflicting viewpoints, it’s hard not to be confused about nutrition. Many of us are overwhelmed. What should we eat? What shouldn’t we eat? What’s healthy? What’s necessary? What’s good? What’s bad? Lately, I’ve been approached by many Healthy Junkies who are confused, annoyed and weighed down with information.  Some have stepped off the boat and given up on finding their way to better nutrition. Many have bought into the unattainable concept I like to call the “Nutritional Martha Stewart.” That is unless we’re eating only hand-picked, farmed-fresh, from our own backyard produce and meats, we’re simply not cutting it.  If we allow our vessel to be tipped over, and attempt to abide by every rule, we may find ourselves hard-pressed to find anything perfect enough to eat.

My first piece of advice is, relax! Cruising toward good health is not made any easier by stressing. However, incorporating healthier foods and cutting out the sludge can make us feel better and increase our energy. It’s really not that complicated to row our boats many waves closer to improved health. If we exclude non-foods from our diet and incorporate clean, whole foods, we’re sailing on the boat to healthy.

If we focus our attention on the structure we already know, our boat can afford a little sugary and non-nutritious cargo. Eat a range of foods; proteins like nuts, seeds, wild fish, organic eggs (the whole egg),clean meats that are free-range and not injected with hormones or antibiotics, and plain yogurt; whole grains like brown rice, quinoa, millet and oats; legumes such as black, pinto, garbanzo and adzuki beans; fruits (especially berries); and vegetables (the focus). It’s worth repeating—eat LOTS of veggies every day (no joke—this is key). If you’re already doing all this, good for you! Your boat can handle a mild storm of cupcakes, or too much wine, every once in awhile.

Regardless, we can all benefit from the Eat Healthy Challenge. It’s designed to help us really step into a healthier way of looking at food and ourselves. Some of us Healthy Junkies are making it more difficult this time by eliminating gluten for the twenty-eight days. But remember, health is not a competition. Go one stroke further ahead from where you are right now and forget about the other boats. It’s your boat that matters!

Non-Foods, Kind of Like My i-Phone

“Laura, have a Doritos,” my friend said as the bag was passed around the table.

“No thanks,” I replied.

“How can you turn down Doritos?” he asked. “They’re delicious.”

“I don’t know, I guess it’s the same way I refuse to ingest fast food hamburgers, diet drinks, deli meats with nitrosamines, and French fries. I simply don’t consider them food. It would be like picking up my phone and eating it,” I shrugged.

“Now that’s will-power,” he laughed and popped another Doritos into his mouth.

“I don’t really consider it will-power,” I said. “I know most people enjoy Doritos and I used to eat them by the bag—the large bag of course—but I don’t consider them food anymore. Like I said, it would be like eating my phone.” I pointed to my cell. “They’re not hard to say no to, because I’ve made up my mind and they don’t exist in my repertoire of what constitutes food. Plus, this way of being keeps my trim figure in check,” I joked.

 “Well, I’d eat my i-phone before I’d give up Doritos,” my friend said and licked the orange coating from his fingers. “They sure are tasty.”

I nodded, remembering the yummy taste of Doritos cheesiness. “I’m glad you’re enjoying them,” I chuckled. “I see you’ve made your choice and I respect that.”

I’ve spent many years reading and pondering labels. I’ve studied nutrition and given the experiences in my life—having had tumors and cancer three times—I think most would agree it would be absurd for me to ignore what I’ve learned and continue to eat non-foods. I have no desire to be sick again. I’ve come up with a way to rationalize my food choices based on nutritional value and a sort of risk and reward mentality that suits me. I don’t believe my body wants to tolerate chemicalized or nutrient-dead foods, so I avoid them. It’s as simple as that.

As soon as I see monosodium glutamate; hydrogenated or partially hydrogenated anything; artificial colors, like yellow #5,# 6, red #40, or any other color of the rainbow; aspartame, Nutra Sweet, Splenda; and nitrates or nitrites— I’m out. I wouldn’t eat spoonfuls of chemicals on their own, so why would I eat them in my food?

Deep frying alters the molecular composition of the nutrients, especially in potatoes, and is known to render the compounds carcinogenic. Why would I willingly eat foods that promote cancer—that chomp away at the antioxidants in my body, like a Pac-Man game gone rogue? I’m not going to say I never steal a fry, but it’s pretty darn rare. I feel these “non-foods” are dangerous and I don’t want to roll the dice. Sometimes I reconsider and eat sweet potato fries. You see, we all make choices!

What choices are you contemplating or making healthy junkies? Feel free to share on facebook at The Healthy Junkie fan page.

Next week, I’ll blog about demystifying food—making sense of the abundance of nutritional information. We don’t have to be perfect to be healthy!

Eat Healthy Challenge – Sept, 2011

The next Eat Healthy Challenge begins September 6^th (the day after Labor Day) and runs thru October 3^rd. This is going to be the most popular Challenge yet. On August 30th, I’m going to be on the local, Napa radio show, “Kellie in the Morning,” to promote the Eat Healthy Challenge. Grab a co-worker, family member, friend, neighbor, stranger … and set your goals. Let’s all rock this Challenge together!

What is the Eat Healthy Challenge?

• First of all and most importantly, it’s free!!!

It’s also: 

• A 7-day to 28-day challenge to help reset, refresh and re-energize the body (you decide the time frame). 
• Eat only clean, whole foods and give your body a well-deserved break.  
• Omit at least 4 of the 6 items: Processed and hydrogenated foods; sugar; white flour; caffeine; alcohol; & dairy (you decide the level of difficulty). See the Eat Healthy Challenge tab for more details.  

The name has changed from the Community Cleanse to the Eat Healthy Challenge. Many misconstrued the term cleanse with fasting and /or aggressive herbal products tied to eliminating the bowels. The new name is more in-line with what we’re actually doing for the 7 to 28 days: We’re eating healthy. The body will cleanse itself naturally because we’re omitting the junk, nutrient-robbing, non-foods, and mucus-forming foods from the diet.

With only three weeks until the next Challenge, I thought all you Healthy Junkies would like some time to mentally prepare and I encourage you all to recruit a buddy. Enlist your co-workers or families. If no one will join with you, don’t worry … you have a whole community of Eat Healthy Challengers cheering you on. Let’s all get healthier together!

The Power of Positive Thoughts – Video Blog

I see this as my coming out video. Not that I was really hiding. But the idea of posting this video blog, terrified me. The vulnerability was palpable. Then I realized the only way for me to really share … is to expose myself. 

I had to film this seven minute speech to enter a contest through Hay House Publishing to hopefully—fingers crossed—win and have my book published by them. So, I figured, Why not share it with all of you.

In my training to be a wellness coach, I’ve discovered that courage and purpose are two strong values of mine. Posting this video serves both of these values. More than anything, I hope to inspire and empower others through my story. If the video strikes a chord with you, or if you know someone who’s ill or suffering through a dark space, please feel free to share it.  

The quality of the video is enhanced if you click on the You Tube Link and watch it directly on You Tube.

Defeating the Odds

An excerpt from my memoir has been published in the magazine Law of Attraction: Happy, Healthy, Wealthy, July 19^th. It’s entitled “Defeating the Odds: How Laura ignores reality and regains the use of her paralyzed arm.”

At twenty-one, I underwent my first surgery for an aggressive thoracic tumor. All I wanted was to get out of the hospital and have my old life back. Instead, two days later, I was left paralyzed by a morphine injection. The neurologists said nothing could be done for my arm. Defying them, I forced myself into the shallow end of a pool. Every day, for many months, I went to the pool at the local gym. I stood in the shallow end and squatted to ensure my body was covered up to my neck in water. My appendage floated up to the surface and I gently pushed it down with my right hand. Over and over, I watched as my lifeless left arm, with only skin covering bones, floated to the top of the water to defy gravity. I continued to visualize my arm as it was before; strong and muscular. I looked down at my sunken-in shoulder, my withered bicep. I couldn’t believe my left arm was going to be paralyzed for the rest of my life—it just didn’t seem possible. I couldn’t accept I was powerless and just give up, like the doctors suggested. I couldn’t accept I had no control over the situation. Half a year later, I could move it again.

I believed—truly believed I would heal. This idea inspired me to ignore my grim prognosis and continue on. Being able to move my arm again became my only focus, it was my only intention. Buddha is quoted as having said, “All that we are is a result of what we have thought.” Although I sometimes forget, I try to remember the power of my positive mind. I know my thinking helps shape my life and I’m so grateful for the results.

{The magazine is sold in book stores, department stores and pharmacies across the US and Canada. Visit the facebook page for a list. Also, the editor, Sue Elliott says, “The Law of Attraction Magazine website will soon be selling it on-line.”}  

Green Smoothie Demo – Video Blog

Today, I’m posting my first ever video blog on how to make a delicious and nutritious green smoothie. The quality of the video is enhanced if you click on the YouTube link and watch it directly on YouTube. Cheers to green smoothies. 

Perfect Coincidence

 A few months ago, I went to a writer’s conference in San Diego called Movers and Shakers about how to build a stronger platform to help get my book published. One of the entertaining speakers, Cheryl Richardson, told us a story about how she often leaves affirmation cards (also called inspiration cards and gratitude cards) in various places to spread love and joy when she travels. As an example of where she might leave these loving cards, she said she sometimes places one in the billfold with her payment at restaurants. 

   A few days after I returned home from the workshop, I was having tea with a friend at one of the local coffee shops in Napa. We brainstormed ways I would begin to speak publicly about my story. As I continued to plan out my next moves, anxiety started to bubble in my stomach. The more I talked, the more worried I became. “What if I never find an agent? What if my writing sucks? What if I can’t figure out a way to speak clearly about my message? What if this has all been a waste of time? What if I fail?”

I said goodbye to my friend and walked with a heavy-mind, back to my car that I’d parked on the opposite side of the street. As I approached the windshield, I saw a purple, square card. I looked around to see if other cars had this peculiar looking card on their windshields. My car was the only one. I lifted it from out and under the windshield wiper and realized I was staring at an affirmation card. Goosebumps shivered up and down my arms. I shook my head as my eyes darted from one person to the next. Who put this here? Was it the couple sitting across the street at the Bounty Hunter restaurant? Was it the man with the blue hat walking his dog? “This is totally crazy,” I said under my breath. No one knew about Cheryl’s story of handing out affirmation cards. I hadn’t told anyone. (Later, the synchronicity deepened when I googled the card and realized it was created by the same lady and company—Louise Hay and Hay House Publishing—who had put on the workshop.)

I quickly unlocked my door and jumped into the front seat. I continued to shake my head and rolled down the windows. I stared at the gratitude card and read the message out loud, “I release all fears and doubts.” I read it again, “I release all fears and doubts.” This is pretty amazing, I thought as my eyes filled with tears of wonder. I read the other side of the card, “I accept myself and create peace in my mind and heart. I now choose to free myself from all destructive fears and doubts. I am loved and I am safe.”

I placed the inspirational card upright on the dashboard and stared at it for a few minutes. I breathed in a deep breath and relaxed into the message of the card. “I release all fears and doubts.” I have no idea who left the card on my car, but I thank them, Cheryl Richardson, and Louise Hay, for reminding me of just how powerful and perfect, my life and the universe can be.

Healthy Home

On the second-to-last Oprah show, Nate Berkus, Oprah’s featured design expert said, “Your home should tell the story of who you are and more importantly who you want to become. It should rise up to greet you each and every day.” Nate’s quote hit home and I thought, This idea must pertain to my emotional health. Maybe I’d somehow be healthier if my space was always perfectly tidy.  

Recently, I bought another bookshelf from one of my friends. I was drowning in my mess of books and papers. Research books, library books, books I was reading, books I intended to read, magazines and drafts of writing materials lay strewn across the floors. They covered all table surfaces in every room. The chaos grew and began to clutter its way into my mind and productiveness. It was becoming impossible to dust. I wrote down Nate’s comment and thought of my bookshelf and how much happier I feel now; the many books gazing back at me in orderly fashion.

My house is clean, but often messy. There are always a few unfinished dishes littering the kitchen counter—okay maybe more than a few. Plus, I have some kind of chronic ailment that prohibits me from consistently hanging my clothes back in the smaller closets. That’s right—I have two small closets, and still can’t seem to always put things away. I wonder what Nate would think that says about me.

I suppose I was overlooked when the tidy gene was being passed out. Nevertheless, I love it—really love it—when the house is not only clean, but neat. It makes me feel … proud of myself, like I have it all together. It makes me wish everyone would drop in and see me and my wonderfully, well-organized life.

After writing down Nate’s comment, I started to fret. Perhaps my space is not a good representation of who I am. How can I be clever and not find the time to finish the dishes and hang up my clothes? I became a little obsessed with the idea that I was giving the wrong impression by not having an immaculate house. Then I realized my space may not be perfectly tidy, but it does represent who I am. Large pieces of art hang on the walls and photos of loved ones smile back at me. My juicer and blender sit in their spaces on the counter and my dog has more than one space to hang out in.  There are always vegetables in the fridge and a healthy meal in the works. The beds are made and the laundry gets done … eventually. And most importantly, my husband’s love fills the house. My space does “rise up and greet {me}” in a healthy, very me, kind of way. Not perfect, but every day working its way closer to who I envision myself becoming—more me.

Recipe Ideas for the Long Weekend

I have two birthdays to celebrate this weekend, Canada Day (July 1^st) and Independence Day (July 4^th). Now we all know that most birthdays are synonymous with cake, but these birthdays are normally served with a hearty helping of white buns, chips and loads of meat. Hopefully, we can look forward to barbecues and picnics over this long weekend. I’m the first to RSVP to any party, but how do we keep it together when the hamburgers and hot dogs are shouting, “Eat me, eat me,” over and over again from the barbecue grill?

It’s not going to be easy, but the past has taught me to prepare a healthy dish to bring with me. Then I can count on including nutrient dense vegetables over weekends like these. Focusing on my dish helps me to make better choices all round. So, I’ve put together a few ideas and recipes that are easy to prepare. Take these veggies, quinoa salad or egg salad sandwiches with you barbecues or picnics this weekend. They will help take the edge off of the less healthy celebratory alternatives.

Grilled Asparagus:

• Set oven to 400°F or fire up the BBQ grill
• Rub asparagus in olive oil and sprinkle with sea salt
• Place on a baking sheet and cook in over for about 20 minutes or grill on BBQ (to desired softness)
• Add cracked pepper if desired

Roasted Vegetable, Goat Cheese and Quinoa Salad: Serves 6-8  — (You can substitute quinoa for any other grain of your choice)

• You can roast the following vegetables in the oven at 400°F or grill on the BBQ until desired tenderness.
• (If using the BBQ – cut the vegetables a little larger so they don’t fall through the grill).
• (If using oven, roast sweet potato for about 20-25 minutes and other veggies for about 15-20 minutes).
• Sweet potato (at least 2 large) – chopped into smaller pieces if using oven
• Broccoli florets (½ head or more)
• Red Peppers (2 peppers) – red chopped into medium pieces
• Asparagus (1 bunch) – chopped into medium pieces
• Toss all veggies in olive oil and place directly on grill or on baking sheet in the oven
• Prepare quinoa – (2 cups). Rinse well before cooking, 2 cups quinoa to 4 cups water, bring to a boil and then simmer 15-20 minutes.
• Mix all ingredients together.
• Add ¼ cup of sesame oil or olive oil.
• Add juice from one lemon.
• Add sea salt and cracked pepper to taste.
• Add pieces (clumps) of soft goat cheese (one “log”) and mix salad together again.

Boiled Beets:

• Peel beets and cut into medium-sized pieces
• Boil, covered in water, on stove top until tender
• Drain and place beets to cool in bowl
• Drizzle with olive oil and apple cider vinegar mixed in a ratio of ½ and ½.
• Sprinkle with sea salt and cracked pepper

 Egg Salad Sandwiches: Makes 4-5 sandwiches

• 8 hardboiled eggs (peeled and mashed)
• 2 stalks celery or 1 small zucchini (finely chopped)
• 2 sprigs of chives (finely chopped)
• 3 tbsp Vegenaise (or alternate mayo)
• ¼ – ½  tsp curry powder (to taste)
• Pinch cayenne, sea salt and pepper
• Mix all ingredients together and sandwich in whole grain bread with tomato slices and lettuce

 Happy long weekend, Healthy Junkies!!!

Mind Your Mind

I don’t always trust my mind. I don’t always feel like my mind has my back and I’m sometimes left wondering if it’s my friend or enemy. True friends encourage and support us when we’re feeling low or having a bad day. Real friends listen and gently help us to see how amazing and accomplished we are. Sometimes good friends help us to understand that we need to make a change to become happier and healthier.

My mind does not always act like a true friend and sometimes I feel misguided. It does not promote confidence at all times. It certainly does not always cheer me up and sometimes it’s downright cruel. I can’t imagine my mind is trying to raise my spirits when it feeds me thoughts like, “Who are you kidding. Wow, that’s seriously terrible. You suck. You’re fat. You’re never going to be able to do that.” Luckily, I’ve come to realize just how tricky my mind can sometimes be. When it suddenly turns on me and starts treating me badly, I try to remember I have a bag of tricks to keep it more kind and loyal.

I find negative thoughts draining. They also lead to negative emotions and then I spend a great deal of energy feeling crappy about myself, trying to dig myself out of my tormented mind-hole. So, I choose to utilize my energy upfront, before the negativity wraps me in its web. I work my martial arts mind magic and override the negative thoughts. I say things like, “I’m amazing. I’ve got this. I’m healthy and look great. I can totally do this.”

When my mind says, “You’re not good enough,” I say, “I’m better than good enough.” Sometimes I don’t really believe what I’m saying, but then I say, “I’m better than good enough,” over and over again, until miraculously I begin to believe it. I’ve been playing this mind game now for so long that the negative thoughts have lessened. I don’t assume they will ever completely go away, but my mind and I have become better friends. Whenever it gets nasty, I remind it that friends’ love, nurture and support each other. Abraham Lincoln said, “The best way to destroy an enemy is to make him a friend.” I agree and say, “I see you, enemy mind, and we’re going to hug out every negative thought until you grow into my best friend.”