With the holidays fast approaching, I’d like to share a couple of healthy recipes. Each is a southern favorite, and these versions are healthy too. I got them several years ago from Southern Living magazine and one in particular is now a Thanksgiving tradition with my family.
Fried Pork Chops With Cream Gravy
8 Servings | Prep: 5 Minutes | Cook: 15 Minutes
1 cup all-purpose flour
1 teaspoon Cajun seasoning
¼ teaspoon garlic powder
¼ teaspoon pepper
8 (4-ounce) boneless center-cut pork chops
1 cup nonfat buttermilk
Vegetable cooking spray
3 tablespoons vegetable oil
1 cup fat-free milk
¼ teaspoon salt
Garnish: coarse ground pepper
Reserve 2 tablespoons flour, and set aside. Place remaining flour in a shallow dish. Combine Cajun seasoning, garlic powder, and pepper. Rub pork chops evenly on both sides with seasoning mixture. Dip pork in buttermilk; dredge in flour. Lightly coat both sides of pork with cooking spray. Cook pork, in batches, in hot oil in a heavy skillet over medium-high
Sweet Potato Casserole
6 servings | Prep: 15 minutes | Bake: 30 minutes
3 medium-size sweet potatoes or 2 (14 ½ ounce) cans mashed sweet potatoes may be substituted
½ cup firmly packed dark brown sugar
1 cup fat-free evaporated milk
¼ cup butter or margarine, melted
¼ cup egg substitute
3 tablespoons all-purpose flour
½ teaspoon pumpkin pie spice
¼ teaspoon salt
Vegetable cooking spray
Garnish: 2 tablespoons diced pecans
Microwave potatoes 1 inch apart on paper towels at HIGH for 12 minutes or until done, turning and rearranging after 5 minutes; cool, peel, and mash. Stir together potatoes and next 7 ingredients; spoon into a shallow 2-quart casserole pan coated with cooking spray. Bake at 350 degrees for 30 minutes or until a knife inserted in center comes out clean. Garnish, if desired.
Are you ready to make some healthy lifestyle changes? We all know nothing changes unless you take action. As a National Board Certified Health and Wellness Coach, NBC-HWC, my goal is to help you achieve the lasting results you want while enjoying the things you love. We won’t avoid certain foods or follow strict diets. It’s not about a number on a scale but creating a way of life you love living! Click here to get in touch with me about scheduling a complimentary wellness breakthrough session!
Even though it’s not really feeling like Fall in South Carolina it’s still football season. And last weekend, like many other South Carolinians, we were invited to a college football game and sat in the President’s Box. A fancy tailgating party, so tospeak.
It was an exciting game…our team won in overtime. But aside from the excitement of the game, I noticed something else…. the food. Our host told us he had recently changed caterers and asked what we thought.
To my dismay, there were only a couple of healthy options: vegetables with ranch dip and a fruit tray with cheese.Just because it’s football season doesn’t mean you must throw out healthy options and pack on the pounds. In fact, there are a lot of things you can do to keep the tailgating and other parties fun and flavorful. Here are some helpful tips from the American Heart Association:
No tailgate is complete without a pile of meat on the grill. Just be mindful of which ones you’re firing up. Choose lean or extra-lean beef burgers, and keep the patties to the size of a deck of cards. Or try turkey burgers or salmon burgers, which are tasty and give you the essential omega-3 fatty acids your body needs. If you crave the traditional fried wings, try replacing them with grilled chicken breast strips tossed in a small amount of your favorite sauce.
But selecting the proper meat is not the only healthy choice. Be careful about how you season it. Go easy on the salt, and throw in some chopped onions or extra pepper to spice things up. Choose 100 percent whole-wheat buns or make a lettuce wrap. Or you can cut your burger in half and have just one side of the bun.
At many football parties and stadium parking lots, there’s no shortage of chips or fries stacked high with chili, cheese and whatever else you can think of. However, tempting they may be, you can fill up (and feel better later) by nibbling on vegetables throughout the game party. “Load up on the veggies!” said Rachel Johnson, Ph.D., R.D., a professor of nutrition at the University of Vermont and a volunteer for the American Heart Association. “Have vegetables for dipping rather than chips. Serve plenty of salsa and bean-based dips rather than other high-calorie dips.”Skewers are also a fun and flavorful way to snack. Load them up with onions and peppers, or throw some corn on the cob or zucchini on the grill.
Beer and full-calorie sodas are usually plentiful at football parties and games. If drinking alcohol at games, just remember to use moderation.”Try not to overindulge on alcoholic beverages,” Johnson said. “Too much beer, wine or liquor impairs judgment and can cause us to eat more.”If you do get a beer at the game, select one with the least amount of calories and carbohydrates.For those who choose to drink alcohol, the American Heart Association recommends limiting to an average of one to two alcoholic drinks per day for men and one drink per day for women. (A drink is one 12-ounce beer, 4 ounces of wine, 1.5 ounces of 80-proof spirits or 1 ounce of 100-proof spirits.)As far as soda goes, you’ll usually find no-calorie options. Water is the best choice, though, especially at games early in the season where dehydration is a concern. If you want a little more excitement then just plain water, throw in some fresh fruit to give it a refreshing taste. I also like the naturally flavored sparkling waters that are easy to find in grocery stores.
Tailgating Do’s and Don’ts
Choose your sides in moderation. Try to make sure your plate is colorful, with a variety of fruits and vegetables.
Drink lots of water. You may be feeling hungry, but you may just be dehydrated, so remember to drink plenty of fluids, especially when it is hot.
Remind yourself to only eat if you are hungry – not just for something to do at the game. It may help to keep track of everything you eat. You don’t necessarily need to write it down but keep a mental tabulation.
And most of all relax, have fun and enjoy being outside with family and friends. By being aware and enjoying the present moment, you will feel better the next day too.
I will be speaking at the FemCity Charleston Around Town Social: Sip n’ Spa on October 19th about “5 surprising secrets to lasting weight loss, even if you have no willpower and hate dieting & exercise.”
If you are interested in attending this event…click here!
This past week I was invited to speak to the Mount Pleasant Rotary Club on any topic relating to health and wellness that I’d like. Having been an active Rotarian in the past, I knew it would be a tough assignment because my audience of intelligent, middle-aged men already knew the basics of staying healthy. What could I tell them that’s new?
I opened with a brief description of my own bout with breast cancer, how I won that battle and what I was doing to maintain both my physical and mental well-being. Obviously, I explained, my health wasn’t as great as I assumed it was 11 years ago. I got cancer even though I wasn’t overweight, did not smoke and exercised regularly. So, I had to get extremely honest with myself. What was I doing or not doing in my life that caused me to get cancer? I had to move past my fear, learn all that I could about the disease and make the necessary changes if I wanted to have quality in my later years.
What I learned was that preventive maintenance is by far the most important step to take to shield oneself against chronic ailments; in fact’s it’s 80% of it. Not genes, luck, or bad luck in this case, but how I chose to live my life day in and day out. This was something I could control and wanted to control through making healthy choices and doing away with some of my bad habits. My focus last week with the Rotarians was on how to do the latter.
Here are 5 tips I shared for breaking bad habits regarding health:
Tip #1: Notice When Your Habits Are Automatic: Most habits occur thoughtlessly. Our minds are pre-occupied with other things. Lighting up a cigarette, gobbling down a bag of chips, consuming too much alcohol and staying put on a comfortable couch rather than going out for a walk are all mindless habits.
Tip #2: Practice Mindful Awareness: A few of us can quit bad habits cold turkey. For everybody else, it requires a conscious awareness and an abundance of determination. Mindful awareness is the ability to take notice of when and what we are doing habitually without becoming upset when we realize it. The goal is awareness, not action. Be conscious that you are smoking a cigarette or eating a whole bag of chips or lying around for no good reason. Engaging in your bad habit with full awareness lessens the frequency and duration of unhealthy patterns. Know what you are doing but don’t beat yourself up. It’s counterproductive.
Tip #3: Identify Daily Triggers: Habits are often tied to things we do on a regular basis. Do you automatically grab a cigarette after a meal or when you get into your car? Do you eat more than you are aware while in conversation or standing up? Do you become a couch potato every evening after dinner and click on the television? Note your triggers and think about them.
Tip #4: Mind Your Emotions: In addition to habits being tied to everyday events, they are often tied to emotional situations. We eat when we’re sad, stressed, depressed, lonely or bored. We order another drink when we’re happy and having fun. You get the message.
Tip #5: Ride the Urge Wave: Being aware brings to light a worrisome urge to engage in a bad habit. Be aware of this. Understand the urge before it starts, and be prepared to ride the wave of discomfort when it comes. The mind seeks pleasure and avoids pain. It’s a survival mechanism. Problem is, the mind focuses on short-term pleasure but not the pain that comes in the long run. However, most urges last only from one to five minutes. So, learn to ride it out. And the more times you ride it out the less often and intense the urge will be when it repeats itself.
Need some accountability to help create lasting healthy habits? Let’s talk…
My husband and I recently took a relaxing and fun vacation to Maine. The weather was enviable in August coming from hot and humid Charleston. So were the food, landscape and the Mainer’s way of life. Yes, there were plenty of lobsters, haddock, and halibut up there on which to dine.
Also plentiful and tasty were tiny, wild blueberries that seemed to be growing everywhere. One day our curiosity got the best of us and we stopped to see how the berries were picked. As I stood there watching and listening to this “local,” I couldn’t help but wonder, what’s so special about these little fruits and how were they different from the larger kind I buy at my local grocery store?
But since we all know that fruit is an important part of a healthy diet and that you should be consuming the equivalent of 1.5 to 2.5 cups a day, I wanted to find out more. What I found out is these wild blueberries plants are only one of three fruits native to North America. They have grown naturally in the rocky barren fields of Maine and Canada for thousands of years. Unlike commercially produced blueberries, they grow on a low bush and are “raked” off the plant. Most are sent to packing sheds where they are cleaned, frozen and put up for worldwide distribution.
Wild blueberries are a nutrient-rich food packed with fiber, vitamins, minerals, and antioxidants. They have twice the antioxidant capacity of cultivated blueberries because their battle for survival all these years yields a particularly hardy fruit packed with megadoses of antioxidants and medicinal compounds.
However, all blueberries are an excellent source of fiber, vitamin C and K and manganese. And they have the highest antioxidant power of any other fruit. These antioxidant compounds are found in their deep blue colors. The pigments, called anthocyanins, are known for their potent antioxidant and anti-inflammatory properties. They help us win the battle against cognitive decline, prevent cardiovascular disease and type 2 diabetes, aid in having healthy gut bacteria and reduce the risk of cancer. Need I say more?
So whether you prefer the wild varieties, which are mostly frozen at the height of their ripeness, or the fresh kind you buy at the produce stand or grocery store, consume blueberries and lots of them. Use them in your smoothies, in homemade pancakes and muffins, and on cereal, yogurt, and salads. And, if you want to splurge a little like we did in Maine one evening for dessert, enjoy a slice of wild-blueberry pie chocked full of blueberries, real sugar, and a buttery, flaky pie crust. Yummy!
We all know water intake is important … after all it is August in Charleston. But even though it can feel like 100 degrees outside this time of year, as we age our sense of thirst is not as sharp, so it’s easy to become dehydrated and not even know it.
As the mercury rises, is it necessary to drink eight 8-ounce glasses of water per day to stay hydrated? Although there is little science behind this precise advice, there are plenty of good reasons to drink a lot of water. Doing so either plain or in the form of other liquids or foods is essential to your health. Most of your body is made up of water, and you lose it daily when using the bathroom, exposing your skin to the sun, when you sweat and even when you breathe.
Here are six reasons to make sure you’re drinking enough water or other fluids every day:
—Drinking water helps maintain balan
ce. Your body is composed of about 60 percent water, which is necessary for digestion, absorption, circulation, saliva transportation of nutrients and maintenance of body temperature. When you’re low on fluids, the brain triggers the body’s thirst mechanism. Listen to thirst cues and get yourself a drink of water, juice, milk or d
ecaf coffee — but not alcohol.
—Water has no calories. For years, dieters have been drinking lots of water as a weight loss strategy. While it doesn’t have any magical effect on weight loss, substituting it for high caloric beverages certainly helps if you are trying to lose weight. Food with high water content looks larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal and beans.
—Water helps energize muscles. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which causes muscle fatigue. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink 17 ounces of fluids two hours before exercise and continue at regular intervals to replace what’s lost by sweating.
—Water helps keep skin supple. Your skin contains plenty of water and functions as a protective barrier to prevent excess fluid loss. Dehydration dries and wrinkles skin. But more is not necessarily better here. If you adequately hydrate, your kidneys will pass any excess as urine. You can also help “lock” moisture into your skin with moisturizer, which creates a physical barrier to keep water in.
—Water helps your kidneys. Body fluids transport waste products in and out of cells. The main toxin in the body is blood-urea nitrogen, a water-soluble waste that passes through the kidneys and is excreted. When you’re getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color and odor increase because the kidneys trap extra fluid needed for normal bodily functions. If you chronically drink too little, you may be at higher risk for kidney stones.
—Water helps maintain bowel function. Adequate hydration keeps things flowing along in your gastrointestinal tract. When you don’t get eno
ugh fluid, your colon pulls water from stools to maintain hydration — and the result is constipation. Adequate fluid and fiber is a perfect combination to keep your bowels functioning properly.
Here are some tips to increase your fluid intake and reap the benefits of water:
1. Have a beverage (alcohol excluded) with every snack and meal.
2. Choose beverages you enjoy; you’re likely to drink more liquids if you like the way they taste.
3. Eat more fruits and vegetables. Their high-water content adds to your hydration. About 20 percent of fluid intake comes from such foods.
4. Keep a bottle of water with you and drink whenever and wherever possible.
5. Choose beverages that meet your individual needs. If you’re watching calories, water is your best choice because it has none.
So this summer and always, make water your beverage of choice.
In an earlier blog, I talked about the MIND diet (Mediterranean Intervention for Neurodegenerative delay) as it relates to the prevention of Alzheimer’s disease and other forms of dementia. This is one of several healthy “diets,” but the truth is any healthy diet can add years to your life, and life to your years. We all can start now and reap the benefits today of aging well from the food choices that we make. It’s all about quality of life, right?
To become a nationally board certified health coach, (I take my national exam in September) a candidate must have a general understanding of good nutrition and how it plays a part in weight loss, healthy aging and preventing specific chronic diseases.
The basics of understanding a healthy diet includes knowledge of what is unprocessed or minimally processed whole foods, lean protein, adequate fiber, healthy fats and the recommended intake of fruits and vegetables. We understand the need for water intake, and the roles hunger and thirst play in maintaining weight balance.
The 2015-2020 Dietary Guidelines for Americans from the U.S Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) describe what healthy eating is all about for people over 50. These guidelines are flexible enough so you can choose a diet of nutritious foods that you like, are readily available and fit your budget.
They suggest people 50 and older choose these foods every day.
Fruit — 1½ to 2½ cups. What is the same as a half-cup of chopped fruit? A fresh two-inch-in- diameter peach or 16 grapes.
Vegetable — 2 to 3 1/2 cups. What is the same as a half-cup of chopped vegetables? Two cups of uncooked leafy vegetables.
Grains — 5 to 10 ounces. What is the same as an ounce of grains? A small bagel, a slice of whole grain bread, a cup of flaked, ready-to-eat cereal or a half-cup of cooked rice or pasta.
Protein foods — 5 to 7 ounces. What is the same as an ounce of meat, poultry or fish? One egg, one-quarter cup of cooked beans or tofu, a half-ounce of nuts or seeds or one tablespoon of peanut butter.
Dairy — 3 cups of fat-free or low-fat milk. What is the same as one cup of milk? One cup of plain yogurt or 1½ to 2 ounces of cheese. One cup of cottage cheese is the same a half-cup of milk.
Oils — 5 to 8 teaspoons. What is the same as oil added to cooking? Foods like olives, nuts and avocados have a lot of oil in them.
Keep fats solid at room temperature and added sugars and sodium small. If you eat too many foods containing these ingredients you will not have enough calories left in you daily allotment to get in the more nutritious foods you need.
So how much should you eat? It depends on how active you are. It’s calories in, calories out as determined by how active you are each day. If you eat more calories than you use, you will gain weight.
But don’t get obsessed with counting calories. Try to use your daily calories wisely and choose foods that have a lot of different nutrients but not a lot of calories. That way you can eat more food, and if you are like me, you love to eat.
Consider these foods as an example, which can be eaten together or separately: A medium banana, 1 tablespoon of peanut butter and a glass of milk. The milk gives you more calcium than the peanut butter but the peanut butter gives you more protein. The banana gives you potassium. That’s why it is so important to eat a variety of healthy foods.
How many calories do people over 50 need each day?
A woman who is not physically active needs about 1,600 calories a day. One who is somewhat active needs about 1,800 calories. A woman with an active lifestyle needs 2,000 to 2,200 calories per day.
A man who is not physically active needs about 2,000 calories. One who is somewhat active needs 2,200 to 2,400. And a man with an active lifestyle needs 2,400 to 2,800 calories per day.
And one last tip: Aim for at least 150 minutes (2½ hours) of physical activity each week.
Strolling down the vitamin isle of your favorite drug store is like taking a long walk off a short dock. If you aren’t careful, you might be all wet when it comes to having good health. This is especially true of so-called heart-healthy supplements.
Consumer Reports says in its July 2017 issue of “On Health, the Truth About What’s Good for You,” that most of those shelves loaded down with expensive dietary supplements touted to help you heart are a waste of money. These include omega-3 fish-oil pills, Q10 (or CoQ10) and red yeast rice.
Consuming foods — like sardines, tuna and mackerel — do contain healthy omega-3 fatty acids that are necessary for maintaining a healthy heart. But taking a pill as a substitute is extremely “iffy” based on numerous studies endorsed by the American Heart Association. People who have already had heart attacks or been diagnosed with heart failure might benefit from taking heavy doses of fish-oil supplement, but only reduce their chance of dying of heart disease by a mere 10 percent.
Coq10 is another supplement that is not all that it is hyped up to be. Supplements of this compound, produced by the body as well as some healthy foods, are touted as been good management tools in the prevention of heart failure and alleviating muscle aches associated with cholesterol-lowering statins. But here again, there is a significant lack of conclusive evidence that this supplement does what it is supposed to do.
Red yeast rice pills are the latest unproved heart-healthy supplement making the vitamin shelf rounds. Red yeast rice is said to lower LDL (or “bad’) cholesterol in the human body. However, Consumer Reports lists red yeast rice as one of 15 supplement ingredients to avoid.
Remember, with over-the-counter supplements, the user seldom knows what she is getting because there is little or no government regulation by the federal government. Although there are some high-quality supplements available, it is best to get them through your trusted health-care provider. Otherwise you might be wasting not only your money but also your health because some over-the-counter supplements interact badly with certain prescribed medications.
We are in an exciting time in life. Just as we had the beginning of the digital revolution at the end of the last century, we are now experiencing a personal transformation revolution. It’s about becoming healthier, happier and living your own life with purpose. But better health and positive change won’t come unless you know what you’re doing.
Here are five steps to help you begin your own journey on the road to personal development:
- Set goals: The first step to living the way you want is to set goals for each part of your life. Those would be your health, career, finances, spirituality and family, but not necessary in that order. Setting separate goals in each area of your life allows you to prioritize what you want to achieve so you can increase your chances of doing so.
However, if you are like most people, you set goals but fail to achieve them because they are too vague. When I work with my health coaching clients, one of the things we work on is setting SMART goals. So what is a SMART goal?
S — Specific: If you want to lose weight, for example, you need to specify how much.
M — Measurable: The easier it is to track your progress, the better your chance of attaining it. “If you don’t measure it, you can’t improve it,” said Lord Kelvin. Tracking your food intake is one way to do this and makes it less difficult to determine if extra efforts are in order in case you experience a setback or come up short on the progress you desire.
A — Achievable: Although you should aim high, make sure your goals are still achievable and action-oriented.
R — Realistic: While some goals are achievable, they might not be realistic for this moment in time. An example might be you have decided to do a marathon but you have not even run a mile yet. Running is realistic, but you might want to start by building up to running a marathon by completing a 5k (3.1 miles) or a 10k (6.2 miles) race first.
T — Time-based: Setting a deadline will help you remain focused and ensure you stay on track. Using the same example above, you might say, “starting June 1 I will begin jogging and complete a 5k race by Sept. 1, 2017.”
- Create an action plan: Once you’ve set your goals and have written them down, create an action plan on how to achieve them. What activities do you need to do to achieve your goals? If you have a long-term goal, break it down into small steps to make it manageable. Don’t forget to track your progress so you can look back and pat yourself on the back every time you move one step closer to your goal.
- Make time for growth activities: Even though life is very busy, it’s vital that you make time for yourself and your own personal growth. Take 15 minutes to read, learn, or listen to a podcast. Wake up 15 minutes earlier to read or write in your journal. If mornings are tough for you, block out 15 minutes during the day or before you go to bed at night. Whenever you chose is up to you but make sure to try and do it daily.
- Adopt a positive mindset: Optimists are more likely to enjoy and succeed in life than people who always see the negative in a situation. Fill your head with positive information and people. Before long you too will have a sunnier disposition and all the health benefits that come with it.
- Keep a journal: Journaling allows you to keep a record of your progress. It helps you learn from the challenges you face and your triumphs and everything in between. I personally like to have two journals going at all times, a gratitude and goal journal. Writing everything down gives me a chance to reflect on my journey, embrace the challenges and savor the joyful moments along the way to the destination.
If you have already set your goals and accomplished them you are in good shape. Give yourself a pat on the back. Even though there is no special prize, if you have managed to do it by yourself, you’ve learned it takes longer and with more mistakes.
However, have you tried to succeed alone and failed? Health coaching can help you dive a little deeper. I know the reason that people lose weight but never seem to keep it off. People THINK that the reason they give up exercise is that they’re lazy but there’s a surprising reason they don’t stick with it. Meditation is something one can use to relieve stress; I know what it takes to cultivate a daily practice with little effort. People feel they should be restricting calories and avoiding certain foods to eat a healthy diet and are shocked when that’s not the case. Would you like to have a wellness breakthrough session with me? You’ll discover the top 5 things that can get in the way of your health goals, and the #1 thing you need to move forward.
Research shows that three similar diets are proven to protect older folks from Alzheimer’s disease and other forms of dementia. They are the MIND (Mediterranean Intervention for Neurodegenerative Delay) diet, the original DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean diet.
Boy, did I get a surprise last week. My doctor’s office called to say my blood work came back fine except for my A1C test — the one that provides information about a person’s average level of blood glucose (blood sugar) over the past three months. It is the primary test used to determine if you are pre-diabetic or have diabetes itself.