Nutrition That Sticks

About two months ago, I started traveling for work. While it was amazing to visit different places, and absorb an enormous amount of information on the speaking business and marketing, it did a number on my health and fitness. I noticed that because my eating habits were completely off, I wasn't feeling well. Not only that, I felt like none of my food was "sticking". I actually felt like I was not absorbing any of the nutrients from any of the foods I consumed. It was so bad that I started eating about every two hours ridiculous amounts of food, and an hour later, I was hungry again. I wasn't even able to fully enjoy my meals because I was eating just to stop myself from feeling nauseated... scarfing them down as if I hadn't eaten in a month! Fortunately, when I got back home, Darren gave me a package of Mila, chia seeds.

Now, I don't buy into most, if any, of the "superfood" this and magical that. However, I found that after having a glass of Mila per day, I almost instantly started feeling better.

I don't propose this to be a miracle food, or that it's going to magically make you invincible, or give you super powers. I do know that it is filled with nutrients, omega 3's and protein, but most importantly... it just made me feel better. I eat pretty healthy and I notice how my body reacts to different foods. After throwing some in my water, before eating, I felt like my body was absorbing nutrients again. I've heard that other people have had other life changing stories...

Fitness on the Road

Oh my word! It has been 3 weeks since my last post. I have been traveling with my Darren LaCroix who is a world champion public speaker, and for which I do marketing for, meeting some pretty amazing people and learning so much!

In the past month and a half, or so, I have been to California, Mexico - for the first time ever, and Indianapolis. In each place we worked public speaking events and our last stop, Indy, we worked an event and had the opportunity to attend the NSA convention. (For those that don't know, it's the National Speakers Association).

Can I say WOW?!?! I had the privilege of meeting and speaking with so many brilliant people! Each session I attended, each speaker I heard added a little more substance to my life. I can't begin to explain have blessed I am to have had that opportunity.

Ok... that said... Two of the biggest challenges I faced while traveling was keeping up with my nutrition and  incorporating fitness into my schedule. By the time we hit up Indy, I think I finally had a handle on it. They had gym in the hotel, which was pretty awesome, especially if I only had 20-30minutes to workout. However, being the outdoor enthusiast that I am, I chose to primarily run outdoors.

• I knew I was going to enjoy some of the local foods so I put to use the 80/20 rule
• 80% healthy foods... 20% not so much
• I carried healthy snacks that I could slip in my purse so I wouldn't have to leave a session to eat 
• I created a "food contract" because I noticed that sometimes the people I was traveling with would go, for what seemed like endless hours, without eating
• I found people to workout with including Eden Little (who is a triathlete, mother of 3 amazing kids with cerebral palsy), Eric Culverson, Jolene Jang, Scott Friedman and Craig Valentine. Each of these people set aside 30 minutes - 2 hours of their very busy schedules to focus on fitness. Not an easy task while attending a week long convention and working!
• To make it fun, I incorporated a light boot camp style run (for example, going on a 4-5 mile run and incorporating, staggered push ups, crunches, and running stairs). I wanted to make sure I got in upper and lower body, core, and some cardio to align with my personal goals. 

I know that Jaime Eason also has a playing cards workout that helps keep her in shape while on the road. 

I have been guilty of making excuses why I have no time to workout, even at home. However, if i want to see an improvement in my health and fitness, if I want to be an example for my children, if I want to accomplish my goals, there's simply no room for excuses. 

Cool as ice!

I saw this on Facebook and thought it was a fabulous idea to break the summer heat!

Summer Ice Cubes

In this picture are blueberry, mint, and lemon ice cubes. You can place ice cubes in different glasses for use with sparkling water or lemonade. Or.. you can make your own variety with strawberries, mixed berries, orange slices, etc... Get creative! Personally, I prefer sparkling water with mint cubes and lime cubes. It's my "Lo-cal virgin mojito". 

mint ice cubes: Add several mint leaves in hot water until water gets enough minty flavor (take out the leaves because they turn dark) Add fresh mint leaves to the mint-flavored water once it cools down and freeze

lemon ice cubes: Add lemon juice and lemon slices to water and freeze

blueberry ice cubes: Add fresh blueberries to water and freeze.

http://www.culinarytribune.com/?p=21562

Beets Make You Better

When I was young, my mother made me eat a great variety of nutritious foods. Some of them I enjoyed, others... not so much. Either way, she was not one to allow us to walk away from the table until we finished our meal. I raised my kids the same way. This has led to my growing up and being able to explore new foods, appreciate healthy foods, and to teach my kids the same.

One of the foods I have recently reconnected with are beets. My mother used to use beets as a side for many of our meals. I have been looking for ways to change up my meals so that I don't get bored eating the same healthy foods over and over again and that is when I remembered beets. This pretty awesome stem vegetable can be prepared in a variety of ways. You can buy it canned or raw, and it's super easy to prepare. (Personally I like to boil them and sprinkle a tiny bit of lime juice).

Beets are full of vitamins and minerals. They are beneficial for liver detoxification, DNA synthesis, cardiovascular and anti-cancer health. They are also good to help lower cholesterol, protect against coronary artery disease and stroke. They are an anti-inflammatory, detoxifier, and antioxidant... and they have anti-aging effects.
There are many more benefits of beets and I suggest reading up on them. In the coming weeks, I will be looking for a few new recipes to incorporate this delicious and nutritious vegetable into your daily diet. However, today I just wanted to give you a little insight as to the health benefits of this  multifaceted  vegetable.

Beets 1.00 cup, raw 136.00 grams 58.48 calories
Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
folate	148.24 mcg	37.1	11.4	excellent
manganese	0.45 mg	22.5	6.9	very good
fiber	3.81 g	15.2	4.7	very good
potassium	442.00 mg	12.6	3.9	very good
vitamin C	6.66 mg	11.1	3.4	very good
tryptophan	0.03 g	9.4	2.9	good
magnesium	31.28 mg	7.8	2.4	good
iron	1.09 mg	6.1	1.9	good
phosphorus	54.40 mg	5.4	1.7	good
copper	0.10 mg	5.0	1.5	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75% OR Density>=7.6 AND DV>=10%
very good	DV>=50% OR Density>=3.4 AND DV>=5%
good	DV>=25% OR Density>=1.5 AND DV>=2.5%

References: WHFoods, Nutrition and You

Sample Daily Diet - Male

Sample Daily Diet - Male

Breakfast	8 egg whites Unlimited vegetables 1-1½ cup of carb/starch
Mid-morning	8 oz protein 6 oz carb/ starch
Lunch	8 ounces of lean meat 1½ cup of carb/starch Unlimited vegetables
Mid-afternoon	8 oz protein 6 oz carb/ starch Unlimited vegetables
Dinner	8 ounces of lean meat 1½ cup of carb/starch Unlimited vegetables
Evening	5-6 egg whites Unlimited vegetables

**No carbs/starch 3 hours before bedtime. **

Why I Love Coconut Water

I had heard the benefits of coconut water in passing but never paid much attention. I decided to start making changes to improve my health and fitness levels so I started doing some research. One of the things I found was how amazing coconut water is. For some the taste might be a small adjustment, but absolutely worthwhile! (Besides, there are so many variations on flavors now that there must be one that you will surely love!)

Some benefits of coconut water:

• Low in calories
• Low in carbs
• Low in sugar
• Fat free
• High in potassium
• Low in sodium
• Lowers high blood pressure
• Hydrating
• Carries nutrients and oxygen to blood cells
• Raise you metabolism
• Boosts immune system
• Promotes weight loss
• Detoxifies
• Fights viruses
• Promotes circulation

Why I love coconut water:

The fact that coconut water is high in potassium (prevents cramping), low in sodium, and extremely hydrating is why I feel it's one of the best options for anyone who is active or involved in a fitness program.

Shopping List and Small Meal Options

Shopping List

Oils (use sparingly) – sunflower, coconut, walnut, avocado, olive, grapeseed, pumpkin seed

Fatty proteins – avocado, coconut, walnut, cashews, almonds, nut meal/flour, seeds, all natural peanut butter, salmon, sea bass, mackerel (Limit, high in mercury), bluefish, trout, mussels, bluefin tuna

Lean proteins - Ladies: 6 - 8 oz portion, Guys: 8 - 10 oz portion – soul, flounder, cod, halibut, mahi mahi, red snapper, orange ruffy (Limit, high in mercury), ahi tuna (Limit, high in mercury), swordfish (Limit, high in mercury), tilapia, grouper, corvina, cobia, white eggs, chicken breast, extra lean turkey breast, London broil, top round, turkey, lamb, pork chops, game, bison, tofu, tempeh, shellfish, scallops

Flours – spelt, wheat, oat, chickpea, rice, quinoa

Sweeteners – maple, coconut sugar, apple sauce, birch sugar (xylitol), stevia in the Raw

Fruits – It's best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.
- Melons: honeydew, cantaloupe, wintermelon
- sub acid (low cal): apple, papaya, pear, raspberry, blackberry, blueberry, cherry, mango, guava
- acid (high water content, low cal): orange, passionfruit, strawberry, tangerine, tomato,
grapefruit
- sweet (more calorie & nutrient dense; these are to be used before a workout because they
are more insulin-responsive): banana, date, fig, persimmon

Vegetables – Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.
Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.
- flower bud: broccoli, cauliflower, globe artichoke
- seeds: beans
- leaves: kale, collard greens, spinach, arugula, beet greens, chard, turnip greens, endive, lettuce, mustard greens, watercress, garlic chives, cabbage
- leaf sheaths: leeks
- buds: brussels sprouts, capers
- stems: Kohlrabi
- stems of leaves: celery, rhubarb, lemon grass
- stem shoots: asparagus, bamboo shoots, ginger
- tubers: potatoes, jerusalem artichokes, sweet potatoes
- whole-plant sprouts: soybean, mung beans, and alfalfa
- roots: carrots, parsnips, beets, radishes, rutabagas, turnips- bulbs: onions, shallots, garlic
- fruits in the botanical sense, but used as vegetables: tomatoes, cucumbers, squash,
- zucchini, pumpkins, peppers, eggplant, tomatillos, okra, breadfruit and avocado
- legumes: green beans, lentils, snow peas, soybean (these are genetically modified and can
hold up your weight loss)

Superfoods – spirulina, chia, flax

Dairy – unsweeteded almond milk, unsweetened rice milk, Greek yogurt, cottage cheese

Condiments – apple cider vinegar, balsamic or raspberry vinaigrette, red wine vinegar, white vinegar, rice vinegar, ketchup (Heinz Reduced Sugar or Wholefoods Organic), reduced sodium soy sauce, reduced sodium teriyaki sauce, salsa or fresh Pico de Gallo (Tomatillo or Regular), hot sauce or Cholula, low sugar steak sauce, chili paste, herb pastes (ginger, garlic, cilantro, etc), tomato paste, tomato sauce, yellow or Dijon mustard, low sodium broth (Low sodium fat free beef, vegetable, and chicken), Worcestershire sauce (no high fructose corn syrup), fat free cooking spray

Misc –salt, nutritional yeast, dry herbs, spices, coffee, tea, vanilla and almond extract

Female Carbs/Starch
Barley ¾ c
Beans (black organic beans are perfect) ¾ c
Black-eyed Peas ¾ c
Corn Tortillas (Food for Life brand is best) 2 or 3
Cream of Wheat/Rice or Rye (from box) 1 serving
Ezekiel bread (hamburger buns, hot dog, bread, made by Food for Life) 1 serving
Kashi Cereal (6 grams sugar or less) ¾ c
Lentils ¾ c
Oatmeal (minute oats, NO packaged oatmeal!) 1 serving
Pasta (whole wheat – prefer Ezekiel brand) 1 c
Peas ¾ c
Pita Bread (low carb) Kroger’s (Joseph’s pita bread is a great brand or Ezekiel) 1 serving
Potato (white, only occasionally) 5 oz
Rice (brown only) ¾ c
Rice Cakes (lightly salted or salt free) 3
Sweet Potato or Yam 4-6 oz
Tortilla (low carb wheat, prefer Food for Life brand) 1 serving
Couscous
Always check the package for serving size!

Male Carbs/Starch
Barley 1 ½ c
Beans 1 ½ c
Black-eyed Peas 1 ½ c
Corn Tortillas (Food for Life brand is best) 4 or 5 Cream of Wheat/Rice or Rye (from box) 2 serving
Ezekiel bread (hamburger buns, hot dog, bread, made by Food for Life) 2 slices
Couscous Flatbread (Carbdown) Walmart 1 serving
Lentils 1 ½ c
Oatmeal (minute oats, NO packaged oatmeal!) 2 servings (1 cup)
Pasta (whole wheat – prefer Ezekiel brand) 2 c (cooked)
Peas 1 ½ c
Pita Bread (low carb or Ezekiel) Kroger’s (Joseph’s pita bread is a great brand) 1 serving
Potato (white, only occasionally) 7-8 oz
Rice (brown only) 1 ½ c
Rice Cakes (lightly salted, salt free) 4
Sweet Potato or Yam 7-8 oz
Tortilla (low carb wheat, prefer Food for Life brand) 2 serving
* Always check the package for serving size!

Small Meal Options

Female “Small Meal” Option
- 4 small squares of homemade protein bars (carrot)
- ½ Low carb flat bread or ½ low carb pita (Joseph’s Pita or Food for Life are great brand)
with 4 oz. lean meat (no deli meats – real turkey or chicken)
- Low carb or sugar free vanilla yogurt (Kroger – Carb Master or One Carb – 3 g sugar –
Check labels) or Greek yogurt with cinnamon & no-cal sweetner or natural sweetner +
blueberries or raspberries
- 1 c fat free cottage cheese + 1 tbsp. sugar free jelly OR cinnamon & no-cal or natural
sweetner
- 1 protein shake (low carb, low sugar and lactose free) with either water or unsweetened
almond milk
- 3 oz. lean meat with 3 rice cakes (lightly salted or plain)
- 4 oz. lean meat with a 4 oz. sweet potato OR 2/3 c brown rice
- 4 oz. lean meat or ½ cup fat free cottage cheese (cinnamon & no-cal sweetner or natural
sweetner) with 2 homemade protein bars (carrot cake)

Male “Small Meal” Option
- 1 serving Low carb flat bread or 1 low carb pita (Joseph’s Pita or Food for Life are great
brand) with 8 oz. lean meat (no deli meats – real turkey or chicken)
- Low carb or sugar free vanilla yogurt (Kroger – Carb Master or One Carb – 3 g sugar –
Check labels) with cinnamon & Splenda + blueberries or raspberries and 1 plain rice cake
with a tbsp of natural peanut butter
- 1 ½ c of Kashi Cereal (dry) and 2 pieces of low fat string cheese OR 2 pieces low fat string
cheese and an apple - 1 c fat free cottage cheese + 1 tbsp. sugar free jelly OR cinnamon & Splenda and 2 plain
rice cakes with a tbsp of natural peanut butter
- 1 Lean Body Shake (Labrada Nutrition) + Skim Milk and ice (may add diet soda to taste
like a float
- 8 oz. lean meat with 3 lightly salted or plain rice cakes
- 8 oz. lean meat with a 6 oz. sweet potato OR 1 c brown rice
- 6 oz. lean meat with 4 small homemade protein bar squares (carrot cake or chocolate)

**I am not a nutritionist. This is the plan a sample plan from the Jaime Eason LiveFit program.**

Sample Daily Diet - Female

Breakfast	5 egg whites Unlimited vegetables 3/4 cup of carb/starch
Mid-morning	4 oz protein 4 oz carb/ starch
Lunch	6-8 ounces of lean meat 3/4 cup of carb/starch Unlimited vegetables
Mid-afternoon	4 oz protein 4 oz carb/ starch Unlimited vegetables
Dinner	6-8 ounces of lean meat 3/4 cup of carb/starch Unlimited vegetables
Evening	5-6 egg whites Unlimited vegetables

**No carbs/starch 3 hours before bedtime. **

2011 - A Year Of My Life

Although I have always been relatively healthy, I have also been relatively unhealthy. I would eat lean ground turkey but smoke cigarettes, for example. This year, I wanted to really focus on my health. I have to say that I have come a long way but I have a long way to go.
I started the year as a smoker. I tried to get to the gym, but I was very inconsistent. My schedule was so hectic. I wasn't 100% sure what my workout routine should look like. I didn't know how to accomplish my fitness goals. Although I chose healthy foods on a regular basis, I also wouldn't always refrain from indulging in junk foods or consuming alcohol.
Over the course of the year, I quit smoking after 20 years, became a licensed personal trainer, and cut out most of the junk food in my home. I educated myself so that I could make better, healthier choices. I wanted to improve my quality of life, and I have. I believe that having a healthy life is not about going on a diet or thinking short term. That is where many people go wrong. They think that they can go back to old habits once they lose the weight they want to lose. The problem is that they usually lose weight in unhealthy ways and if you go back to old ways, you will have your old body.
You have to think about changing your lifestyle in order to change your life. It's all about making good choices everyday. For example, how do you choose to socialize? Something as simple as this can make a big difference in your health. One of the first things I started doing was choosing to take surfing lessons at 6 am on Saturday mornings rather than hang out with my friends at the bar on Friday night. Do you cook at home or eat out? I typically cook at home. However, I do like to go out to eat. When possible I check out the menu before I head somewhere so I know in advance what healthy options they have. Many restaurants have nutrition information posted online as well. I typically choose water with lemon rather than soda or alcohol. At home, I don't make it a habit of buying junk foods. If it's there, I will probably eat it. I love food that tastes good, not like cardboard, so I look up new recipes online to avoid getting bored of the same foods time and time again. I also got certified as a personal trainer. Partially because I wanted to learn how to workout properly and effectively, partially because I needed to be in a healthy work environment... (I have worked in the entertainment/ night club industry for years and I needed a change).
There are always excuses why we can't make time to take care of ourselves. It is so much easier to make unhealthy choices. We put time and effort and money into things that are not that important in the big scheme of things. Why not put time, effort, and money into the bodies that we have to spend the rest of our lives in so we can live a more productive and fulfilling life?

Find me on Facebook at:

My Sun Goddess Fitness or Paola Angelica