ESSENTIAL OILS: Greening Your Body And Your Home

Essential oils are so named because they contain the essence, or unique scent, of plants.  Essential oils are used in everything from bath products to household cleaners to food products.  In recent years essential oils have experienced a resurgence of popularity through aromatherapy. Essential oils such as lavender oil and rose oil are heralded for their calming properties.  But essential oils can also serve much more practical functions.  If you make your own household cleaners, which is much cheaper and much less toxic than buying conventional cleaners, you can add tree tea oil as a disinfectant and a scent-enhancer.  Orange, lemon, and pine oils, which are essential oils found in many conventional cleaners, also help remove stains and add shine.  Another disinfecting essential oil is eucalyptus, which can be added to laundry loads to kill dust mites.  Plus eucalyptus makes it easier to breather more deeply.  I once developed congestion the 24 hours prior to a triathlon and used eucalyptus oil on a tissue, which I lodged in a nostril overnight and awoke with 80% less congestion.

For more information on shopping for green products visit Greenzer

ANSWERS TO COMMON GROCERY SHOPPING QUESTIONS

Here are answers for only a few questions I hear regarding shopping locally, reading labels, and shopping for organic foods. Why do people need to use local farmers’ markets?

When you buy local you are choosing food that is closer to the date of picking and therefore higher in nutrients than foods that came from a greater distance.  Also, many organic farmers don’t want to or can’t afford to pay the fees for their produce to be certified organic, so you have to ask them.  Talk with them to find out about their farming practices and whether or not they use pesticides.  Most farmers will also advertise where their farms are located.

What should I look for on food labels?

This is a loaded question but here are a few answers.

Whole grains: look for the word “whole” in the ingredients list before grains like wheat and look for at least three grams of fiber per serving.

Fats: The nutrient list should say “0 trans fat,” the fat that raises the risk of heart disease.  Check the ingredient list as well for partially hydrogenated or hydrogenated fats, also forms of trans fat.  Take special care when purchasing “low fat” foods and look for artificial sweeteners.

Sugars: Aside from dairy products, aim for less than 10 grams per serving, the lower the better.  Take special care when shopping for “low fat” foods and check the label for artificial sweeteners.  Many manufacturers will add sugar or artificial sweeteners on reduced fat products.  These products should be avoided.  Go for the full fat versions instead, unless they contain trans fats.

Sodium: Avoid products with more than 480 milligrams per serving.

Which organic foods are most important to buy to avoid pesticides and additives like hormones?

Organic fruits and vegetables should top your list, particularly those where you eat the skin like berries, greens, and summer squash. Aim to buy organic dairy, meat, and chicken to avoid the added antibiotics and hormones.  Whenever possible buy locally; not only has a lot of energy been expended to get that organic apple from Ecuador to you, but the apple has also lost a lot more nutrients en route than a local organic one picked the same week you buy it.

INTERVAL TRAINING: BURN MORE FAT AND SLOW AGING

Most everyone I know wants to look and feel younger.  While obviously you cannot stop the aging process, regular aerobic exercise can decrease your biological age by 10 years or more.  My extensive endurance training over the last 8 years has led to a decrease in my biological age to 18, and my chronological age is 41. Interval training is an effective way to exercise at a high enough intensity to significantly increase oxygen demands and ultimately slow aging.  Interval training is defined as short bursts of going all out followed by brief periods of active recovery.  Interval training allows you to exercise briefly at a high intensity in order to force the body to adapt in ways that slow aging.

The best way to interval train is to keep it simple by changing only one variable at a time.  For example, increase the resistance on the elliptical trainer and maintain the speed, or increase the incline on a treadmill and maintain the speed.  It makes no difference to your body which variables change, all that matters is that the muscles work harder, oxygen demand increases and the heart rate goes up thereby aging slows.

Here are some variables to consider when creating your interval workouts:

Speed. Increasing speed is an obvious way to boost intensity, however, speed can cause injury and should be used to increase exercise intensity only if you are conditioned and free from musculoskeletal injuries.

Incline. Adding incline is an alternative way to increase intensity on most cardiovascular equipment.  A change in incline changes the mechanics of movement by recruiting additional muscles or increasing output, both of which increase how hard the heat works and maximal oxygen consumption.

Resistance. The greater the resistance, the harder the muscles work to move the bones.  This variable can be adjusted by increasing resistance on cardiovascular machines or by incorporating added weight.

Relationship to gravity.  One of the most effective ways to train is to use body weight against gravity.  For instance you can incorporate jump push-ups or jump squats into a workout.

Impact. Impact is most commonly associated with sustained, high-impact activities like jogging, but plyometrics (explosive movements such as hopping and jumping) are effective for adding impact moves in a non-sustained manner.  By including a plyometrics component to your workout you can increase the intensity of almost any exercise, but plyometrics calls for the same care that is needed when adding speed to an exercise.

Alternating lower with upper. A simple way to increase intensity and then recover is to alternate a lower-body exercise like a lunge with an upper-body exercise like a dumbbell chest press.  This strategy is particularly effective if you are out of shape.  The lower-body exercise in creases the heart rate, while the upper-body exercise allows for a brief recovery.

Call me during the month of July for a free 30-minute telephone consultation and get started on an interval training program today.

5 WAYS TO SPICE UP YOUR SUMMER SHOPPING LIST

When I speak to people about dietary habits I find for the most part there are about 20 foods that consistently make up 80 percent of a persons diet throughout the year.  It’s summer now, time to switch things up again.   Look for these foods on your next shopping adventure. Buffalo is grass-fed, which means you are getting a better balance of omega-3 and omega-6 fatty acids.  Most often you will find it as ground meat or in patties but you may find steaks at quality butchers and farmers' markets.  The meat is much leaner than beef but has many of the same characteristics.

100% pomegranate juice with its antioxidants and anti-inflammatory flavonoids may slow aging and lower heart disease risk.  Adding small amounts to water is a refreshing way to enjoy the juice and may help you increase your water intake.

Bulgur Wheat is the spine of tabouli salad.  Follow package directions, and then toss with a little olive oil, lemon juice, tomatoes, and parsley.  It’s a great base for many fresh summer salads.  Add a variety of fresh chopped vegetables for a cooling side salad or snack.

Asian noodles like soba or buckwheat are high in fiber, and their rich stores of flavonoids may lower your cholesterol and blood pressure.  I love them in the summer because they make for great cold salads.

Fennel bulb is an aromatic vegetable high in vitamin C, fiber and potassium.  Slice it very thin and add to salads.

First Tri of the Season- Pat Griskus Olympic Tri

It’s my first tri of the year and although its not an A priority race I did this same race last year so I have some major expectations. I want to improve my swim by 5 minutes, maintain my transition times from last year, bike about 1 mph faster, and maintain my run pace from last year.  I would love to get close to a 2:38 finish, which would put me fairly close to last years 3 rd place for my age group.  Last year I placed 6 out of 12 in my age group and 128 out of 256.

I'll talk about the race experience first and then pre race set up and nutrition.

SWIM

The water temperature is about 70 degrees and I think for the first time I feel comfortable and ready for the swim. I tried a new technique using plastic shopping bags to get my wetsuit on and with this technique my shoulders feel much more free.  I could spare about 5 pounds and it would fit better overall.  This is only my 3rd race in this suit and last year I was a little lighter.  Today I weigh 120 for the record.  I had about 3 minutes for a warm up swim before announcements. Triton teammates Audra and Loren found me and was nice to have someone to talk to before starting the race, definitely helped to settle nerves because I'm not all in my head.  I lined up for the shore entry to the left and one row back.  I'm getting more comfortable taking a more aggressive start position but don't want to be in the middle of the pack.

The route is one circle of a fairly clear lake. There are 5 buoys that and not uniformly placed and must swim clockwise around them. The best way to sight will be to breathe on the right, which is a little less comfortable for me than my left.  My main concern is drifting to the right so will be sure to sight often.  There are 4 waves and all the women are in my wave, which is third.  I like this, as while on the rest of the course it’s easier to assess my position within the women category.

The swim start was not too aggressive or chaotic.  I was very controlled and held close to the pack up to the first buoy.  It is quite bright as the sun is coming up and after the second buoy have a hard time seeing the next one.  At this point I'm still in a fairly close group and can see a line of swimmers to follow.  By the fourth buoy the fourth wave has caught up with me.  Not worried about this but try to position myself to follow them and draft.  This didn't work. They were way too fast and I'm getting frustrated with the sighting as my blue cps women are now rather dispersed and the sun is in my eyes.  I know from the fourth to the exit I did terribly in swimming a straight line.  After downloading my Garmin I see from the GPS that I did fairly fell, better than I thought.  I wanted to finish the swim in 34 minutes and my clock on Garmin said 35:17.  Running to transition I am happy it is over and totally fine with my time since it is almost 5 minutes faster than last year.

Transition 1 didn't go so well.  My ankle chip was coming loose and I had to adjust that.  I sat down to take off wetsuit and struggled a lot with getting my feet through.  I think I'm going to experiment with sitting at waters edge for these easy exits and take advantage of a wet environment.  Also going to try standing but holding on to something like the fence that always encloses a transition area.  The only equipment new today is wearing gloves and that took a bit longer than I expected because of wet hands.  Felt good getting on the bike, but it took 2:42 whereas last year I did it in 1:52. Bummed about this.

BIKE

From last year I recall being tired of hills, just wanting a little room to cruise on a flat section for awhile. What I didn't remember was spending so much time out of the saddle.  Because of road conditions they shortened the route this year by about 2 miles so unadjusted my time goal. I wanted to ride about 18 mph, as opposed to last years 17.18 average.  My Garmin is capable of giving me all the info I need except cadence.  I managed to loose my cadence sensor in the process of a tune up and my replacement is in the mail.  Since last year I upgraded my transition bars to aero bars, new wheels and tires, and a hands free water source.  With those tools alone I felt it reasonable to improve at least a little.  I was wrong.

I played some of the descents a bit slower than last year.  Some roads were so bumpy my teeth were clattering and the last thing I want is an accident or blow out.  When I wasn't cruising down a hill, most with tight turns, I was climbing.  When climbing I spent at least 20 percent out of the saddle, not something I've been doing in training and frankly have not had the opportunity to ride any hills this steep this year.  The adjustment from the bike tech made this morning saved my life.  I talk about that later.

Passing was no problem on this course.  Riders were very safe and there was little traffic on the nutty portions of the course.  Sitting here later in the day my hands hurt.  Toward the end I started having trouble shifting with my left hand.  Not a relaxing ride, lots of tension in my body.  Don't know how much of that is due to stress of climbing or the descents.  Thinking if I want to place anytime soon in need a flat or rolling course.  This is not my specialty.  Per my Garmin, this 22.79 mile bike was finished in 1:22 at a lousy 16.6 mph.  But surprisingly I improved greatly in my placement during the bike, so not sure how to take that news.

Transition 2 went smoothly at 1:35.  Usually I go sock less and pay the price.  Today I put socks on and didn't loose any time for it.  Actually did T2 faster than last year even though position at racks was worse.

RUN

I have resigned myself at this point to just have a good run.  No chance of catching up now.   Last year I came in first for my age group in the run in 45:17. I don't anticipate doing much better.  It’s a two loop course. The first mile is fast, I averaged 7:00 then it gets harder.  There was a long low-grade hill that turns quite steep.  Many walked that hill and I felt good to se that even though my pace was terribly I was passing people.   I don't particularly like two loop courses; I  do better with the unexpected.  Did second loop harder.  Finished in 45:13 at a 7:41 pace, which was 4 seconds faster than last year.  Noticed reviewing Garmin data that the run course was short of 10 k by about .3 miles.  As usual, although I felt I worked the hills strong on the bike I still had pretty strength left for my run leg.

PRE RACE

Friday afternoon I drove up to Connecticut for the Saturday race.  Driving on my own with Kramer and David will take the train after work.  I settled in and chatted with Doug and Kathy for awhile (my in-laws) then took a short ride on my bike.  Last week I had gotten a full tune up and asked for a new chain which required replacing the cogs as well.  Fine, not in my budget but needs to be done.  Had one trials ride in Prospect Park and ride went well in some ways and poorly in others. In some gears it didn’t hold, would slip out of gear.  Not and ideal situation going into a race, so took bike back to shop and hoped he figured out the problem.  Now in Connecticut I'm riding much more challenging terrain and gearing is really off.  Worse than before I made any of these changes with the chain and such.  Any steep hills results in gears slipping and even derailed at one point.  I'm bummed and a bit freaked.  Need to get to race early for quick tune up by local bike shop.

Ate dinner around 7 pm.  Had a favorite I sometimes pick up at fairway.   Baked salmon stuffed with crab.  I had this with a side dish of pasta salad and broccoli raab.  For dessert had a bowl of chocolate ice cream.  I was in bed by 9:50 with alarm set for 4:20

I usually don't sleep well race nights but tonight was pretty sound.  Love sleeping in the country with the windows open.  Got a solid 6 ½ hours of sleep, which is fairly typical for me on race nights.

Woke up with little to do. My race equipment and clothes for the AM were ready before bed.  My bike was set up with bento box and all my race goals written in masking tape on aero bars.  Woke up and hit the pot of coffee for David and I. Set up my breakfast.  Half cup rolled oats soaked overnight in yogurt with an added scoop of Isagenix isalean shake.  Also packed post race meal and snack.  I never like what they offer post race and like to have my own food on hand.  In this case I packed Pad Thai, an apple and some snacks for David.  We headed out by 5:00 with dog in tow and drank coffee and ate in the car for the one-hour drive.

After getting through race registration and body marking headed straight to bike shop tent.  They were great.  Felt confident leaving that I would make it through the bike leg without too much frustration.  I'm getting much faster with set up and had David helped with my wetsuit.  Didn't drink much water this morning but drank a lot yesterday and feel well hydrated.  Had about 1 hour upon arrival to get myself organized and it was just enough time.  I was a bit rushed but not stressed.

During race I felt well nourished, no digestion problems.  Always feel the need to pee after the swim but it slowly subsides.  During bike had a gel about 10 minutes in and then 40 minutes later.  Feel this year need to do more for liquid calories.  This race was fine but felt during run didn't want gels but that was all I had been training with so had one around mile 2.

Final age group results 40-44

2:48:47

Finished 5 out of 16

Swim 36:33. 11/16

T1 2:42

Bike 1:23. 4/16

T2 1:35

Run 45:12. 3/16

No surprises here.  Did a bit better on bike than expected.  MUST improve swim but its not all about pool time.  My open water lake skills where I have to sight are terrible.  In a river I am much better and don't know what in can do about this as there is basically no opportunity to swim in lakes.

When comparing my results to the top three I actually did really well.  Their swims were all at least 4 minutes faster.  They all had T 1 times less than 2 minutes.  On the bike I feel I actually rode pretty strong.  Looking at the top three I was only off by between 1 and 4 minutes.  The first place did her T2 in 26 seconds.  Did she run in her bike shoes?  As for the run I finished only 1:40 behind the front runner.

This was a regional champ race so I qualified for national championships by finishing in top 33%.  Happy with that standing but have no interest in going to Alabama.

What I would do differently is work more steep hills during training on the bike for this race, even if that means using my trainer.  I worked a bit on bike to run transitions and it paid off, but feel I should be able to work at a higher HR for the run and that tells me my tank was running a bit low so need to work on nutrition at race intensity.   Need to get to the pool a minimum of 2 days weekly and the 3^rd day should be an open water swim.  Also while doing the open water swim work on transition out of wetsuit.  My T times could improve.  I have a good, fluid system but it’s not good enough.

Comparison of 2010 to 2009

Finish 5/16  vs.   6/12

Swim 11/16 at 39.13min/mile vs. 9/12

T1 this year a bit worse

Bike 3/16 vs.  8/11 at 16.59mph and Av HR of 165 as planned.

T2 was on par

Run 3/16 vs. 1/11 at 7:41mm and Av HR of 181.  One would think I could do better than this.  I ran Paris Marathon 2 months ago at 8:07 pace and ave hr of 178bpm.

Pineapple-Mango Salsa

Buying a whole pineapple is not an unnecessary challenge if you have a plan for it.  When you cut up a pineapple you will have at least 3 cups of cubed pineapple.  Plan for a variety of uses.  Keep some fresh for an after dinner treat or fruit salad and use the rest to add to a main meal.  This is such a refreshing summer dish and easy to toss together.  Serve with grilled chicken, pork, or tuna.  Yields 4 servings. 1 cup diced peeled ripe mango

1 cup diced fresh pineapple

2 tablespoons minced red onion

1 tablespoon minced seeded jalapeno pepper

1 ½ teaspoons chopped fresh cilantro (optional)

1 ½ teaspoons fresh lime juice

dash of salt

dash of black pepper

Combine all ingredients, cover and refrigerate for 30 minutes.

Adapted from a cooking light recipe.

In Season: Pineapple

Although pineapple is available year-round, it’s peak season runs from March through July.  Aside from the irresistible taste, there are some healthy reasons to indulge in this flavorful fruit.  It’s a great source of vitamin C, which protects from heart disease, cancer, and cataracts: it contains manganese, which helps keep your bones strong.  Pineapple is also a good source of bromelian, a natural anti-inflammatory that is helpful for addressing the symptoms of sinusitis, gout, arthritis, swelling and bruising.  Plus, pineapple contains an enzyme that helps relieve indigestion; making it a dessert your tummy will appreciate. One cup of raw pieces weighs in at 76 calories, 1.9 grams of fiber, .6 grams of protein, .7 grams of fat (none of it saturated), 2.0 milligrams of sodium, and no cholesterol.

For both flavor and health benefits, fresh is best when it comes to pineapples.  Select one that is heavy for its size and a sweet tropical aroma at the stem end.  It should have a strong color and be slightly soft to the touch, with crisp, dark green leaves.  Signs of over ripeness are yellow or brown tipped leaves as well as soft or dark areas on the skin.

Cut it up and store in an airtight container with some of its own juice for a healthy treat.  If you are unable to use it within 3 days, freeze for use in blended drinks.

Suggestions for eating:

Eat it plain.

Kebob it:  Thread fresh pineapple chunks on skewers with meat and veggies for grilling.

Add wedges or chinks to all types of salads- fruit, tossed green, chicken, and tuna to name just a few.

Grill or broil pineapple slices for a great burger topping or dessert.

Use it in relishes and serve with simply prepared chicken and pork dishes.  See my Mango Pineapple Salsa Recipe.

Take leftover rice or other hearty grain and pan fry with pineapple

Setting Realistic Health and Wellness Goals

It’s simply a fact that when people have goals to guide them, they are happier and achieve more than they would without having them.  Goals provide focus and a measuring stick for progress.  Goals enhance productivity, boost self-esteem, and increase commitment. Here are some tried-and true ways you can begin to move toward achieving your goals, and maintain resolve when the going gets rough.  Many of these guidelines apply to any goals, but I have added some goals that are specific to fitness and nutrition.

Put your goals in writing. The act of writing down what you are going to do is a strong motivator.  It prevents you from leaving your goals vague.  When writing goals be specific, make them measurable and specify completion dates.  Also record what your reward will be for achieving the goal.  This journey begins by creating and maintaining a training journal.

List the benefits of achieving your goal. When you write down your goals also indicate what the benefits are of accomplishing the goal.  Why is the goal important to you?  How will you benefit from reaching the goal or in the process of attaining the end result?  Now think about the pros and cons of not accomplishing the goals.  What barriers do you think may stand in your way?  Are there steps you can take to limit those barriers?

For example: I am gong to cook two days a week, once on the weekend and once during the week (specific).  My plan is to cook enough food so that I can take at least one home cooked item to work every day (measurable).  This is important to me because I enjoy cooking and its therapeutic, but because I know that the choices I make when preparing meals are healthier and more balanced than the food that is available to me at the quick stop locations near work (why it’s important).  I am going to start this process this weekend with no end date in sight (completion dates).  My reward for doing this will be to buy one guilty pleasure item (meaning one serving) at the grocery store (reward).

Set Realistic but challenging Goals. Challenging goals lead to better performance in athletics and better results in body changes or lifestyle changes.  The challenging goals require more commitment than easy goals, no goals, or trying to “do your best.”  Start by writing a challenging goal, if when you read it, your stomach gets a little nervous, then you are probably on the right track.  After week one, review your goal.  Is it still realistic, do you need to modify it to make it more realistic?

Identify Sub goals. Break down your plan into manageable chunks. Set long and short-term goals.  Write down at least three goals for the next 3-6 months and one long-term goal on the first page of your journal.  Be specific about what you need to accomplish.  Make sure each step is challenging but achievable and write it in your journal and review it regularly.

Track your progress. All of your goals should be measurable.  Write down minutes focused on cardio, on strength training, on stretching, and on core work.  Use the scale or even better a tape measure to review body composition goals.  Keep track of weekly totals.  If goals include better overall health, what does that really mean?  Less sick days, better sleep, better energy, increased mental focus, more joy in your life, more time for yourself.  These are also measurable, you just need to record how you are feeling and the actions you took that lead to that feeling.  So if a goal is to take 1 hour 5 times a week to do something relaxing, you would need to make a list of things that are relaxing and then record in your journal what you did and how you felt.  At the end of the week you have something quantifiable, but only if you write it down.

Be honest with yourself. When you are discouraged, feeling stuck, or are not making progress look at your meal planning schedule and your training schedule.  Did you miss four scheduled training sessions in the last month?  Was there a vacation or a family blow out celebration?  Maybe you are not getting enough sleep or your diet has been poor.  If something is not going well, write about it and then add something at the end to indicate how you can improve if that situation was to arise again.

Visual and Measurable. With weight or body composition goals, use pictures and tape measurements more than numbers on a scale to track weight and body composition goals.  Measure every week.  Do you have a photo of you at your ideal weight?  Put it on the refrigerator, or your bathroom mirror.  Someone told me this, I’ve never tried it but it’s pretty funny.  If you have trouble staying away from the refrigerator, take your bathing suit and put it in the refrigerator.  Do you have a favorite dress or pair of pants that you would love to be able to wear comfortably again?  Put it in an easily accessible spot in your closet and try it on every so often.

Daily Reminders. There is tremendous power in the simple act of putting your goals in writing and reviewing daily.  Once your goals are written out place reminders, as brief as need be, in areas you will notice throughout the day.  A post-it note on your computer, refrigerator, bathroom mirror, or in your car will suffice.  You need to be reminded of the goals frequently throughout the day.

Enlist the help of others. Find someone, a family member, coworker, friend, or teammate with whom you share a common goal.  Take your commitment public and tell others about your goals. If you have a blog include it there as well.  Having a partner, or simply putting your goal “out there” can help you stay committed and motivated.  Look for role models, people who have already achieved the goals you seek to reach.  Ask them for advice and suggestions.  Find out how they got where they are, and incorporate what you learn into your plan.

Reward yourself each step of the way. No matter how minor you think your progress is, let yourself feel good about all accomplishments.  Thank yourself, recognize your accomplishment and commitment and never let an action go unrecognized. When you hit a goal, celebrate; recognize that you met the goal.  Accomplishments should always be celebrated and not ignored.  For each sub goal you reach treat yourself to rewards that will give you a lift.

Recognizing all your accomplishments is extremely important. I never take for granted my accomplishments.  Here’s a little story from a training run this past winter.

About 7 years ago my husband and I decided to ride our bikes out to Coney Island instead of taking the subway.  We though it was quite a journey and wondered whether we would have the energy to bike back later that day.  It's 7 years later and I’m training for the Paris Marathon.  I did a long run this Saturday, 24 miles, and choose a new route I’d never run before.  I took that some route we took on our bikes that summer and ran from Red Hook Brooklyn to Prospect Park, up Ocean Avenue, past a snow covered Cyclone and hit mile 12 at the parachute drop at Coney Island.  I took time out to have some water and an energy bar and reflected on that summer day when I thought is was a big deal to ride our bikes out here.  Funny thing is on the bike it felt like a lot longer than 12 miles.  Even though I’ve run a few marathons and I know what my body is capable of there was a moment of awe.  I couldn’t believe how my life and my body had transformed since then.  I gave thanks for my healthy body and continued on my way home for another 12 miles.  I celebrated that run simply by writing about it in my blog and recognizing that 7 years ago I never would have thought of running 24 miles just for fun.

Conscious Eating

One of the things I enjoyed about my trip to Paris was taking on a different lifestyle for a while and absorbing the local customs.  Part of which included quiet, slow, relaxing meals.  Parisians and Americans do not have the same social habits surrounding food.  For instance, I observed that Parisians never eat while they are walking.  They don’t even drink a cup of coffee on the go.  Only once did I see someone eating on the metro and it was an overweight woman eating some sort of gummy candy.  The only thing they might eat while walking is a small chunk of bread from a baguette.  I didn’t observe any home environments, but in restaurants people really took their time.  And your waiter will never ask if you would like your check because it’s considered rude or pushy.  People sit, chat, observe, and eat their meals slowly.  There must be something to this way of eating, as their diets are not particularly healthy (at least not to our standards), yet only a very small portion of their population is overweight or obese. Compared to the French, American’s dine in very odd ways.  Standing up at the kitchen counter, driving a car, on the subway, discussing business deals, watching television, reading a magazine, going through the mail, searching the net, and playing video games are just a few.  Be honest with yourself.  How many times during a week do you eat while doing something else?  It’s unfortunate that eating is no longer viewed as an activity in and of itself.  What most people don’t realize is that while we eat food, we are also assimilating energetically whatever else is going on around us.  During eating, the body is an open and receiving mode, and we take in more than just the vitamins and nutrients in our meal.  We also absorb what is happening in the environment around us.  If we eat in an ugly, noisy, neon lit room, the energy of that space is going to affect us. If we eat quietly in a beautiful park or by the ocean, we will also absorb the positive qualities of those surroundings.  When eating with other people, we absorb their moods, their laughter, their complaints and their busy minds.

Many Americans suffer from a range of digestive disorders, from acid reflux to irritable bowel syndrome and more. Often these conditions take a long time to develop, so don’t think that you are immune if your are not experiencing these problems. These conditions are connected not just to what we eat, but how we eat it.  Our bodies have sensors that connect our guts to our brains and our five senses.  When these sensors are triggered, they get our digestive juices flowing, helping us to properly process our food.  These sensors tell us when we have had enough to eat, so we don’t overload our systems.  But when we eat too fast, on the run or under stress, these sensors don’t have enough time to go off.  Our bodies are unable to rev up and prepare for digestion.  By the time our brains get the message that we are getting full, we’ve already scarfed down a huge meal and moved on to our next activity.  As a result, our bodies barely recognize that we have eaten, even though there is plenty of food in our stomachs.  I’m sure you’ve had this experience.  For example, many of us eat while sitting in front of a computer and wonder why we feel hungry an hour later, and some of us will then eat more.  This overeating can overwhelm the body and aside from adding on weight can eventually lead to chronic conditions.

The body likes to be relaxed, inactive and in a peaceful environment when assimilating food.  The body doesn’t want to be in a tense “fight or flight” mode, alert for danger and unexpected events.  In this heightened state, the heart beats faster, and blood goes to the center of the body.  Proper assimilation of the nutrients in food is essential to health, and if we want this assimilation to take place, we need to be calmer like you would be if you were to sit down for a relaxed meal.

Another aspect of healthy eating is to eat with all your senses.  We need to see our food, smell it, and spend time enjoying it.  People used to enjoy food by eating dinner together.  This traditional daily ritual had a binding effect on the family as a unit.  Sharing meals made the family more cohesive.  This mindset is rapidly changing.  In some families, each member will eat dinner at a different time, sometimes even all at home, but at different times.

Whether you are single or part of a family unit, experiment with ways to eat in a calmer, quieter, more loving way.  Maybe you can organize your family to eat a home cooked meal together once a week.  Notice the difference this makes in your energy and connection with your family and your food.  Try simple rituals to make mealtime special, like eating off your good plates, lighting a candle, listening to soothing music, or saying a blessing before your meal.  If you tend to eat at your desk at work, try to change this habit.  Try simply going into a different room to eat, or better yet eating outside.  Look for a co-worker whose company you enjoy and set a date to eat with them.  Be creative and discover what you can do to bring your body into a more relaxed state during your meals.  It could make a very big difference to your long term overall health.

I want to talk a bit about the importance of chewing in conjunction to conscious eating.  Most people use a fork like a shovel, putting the next bite in before they have finished the previous one.  It’s part of your fast paced culture.  Aside from missing the enjoyment of a long, relaxing meal, eating quickly can be detrimental to our health.  Digestion actually begins with the chewing process.  If you think about your stomach working to break down every little bit of food you put into your mouth, it makes sense that the more you break it down in the chewing process, the easier the digestion process will be.  If your food is not properly broken down before entering the esophagus, it can remain undigested and cause bacteria overgrowth in the intestines.  In addition, the action of chewing and the resulting production of saliva both send a message to the stomach, intestines and entire gastrointestinal system that the digestion process has begun.  These organs can then prepare for their digestion tasks and keep the body in balance.

Chewing also makes food more enjoyable.  The sweet flavor of plant foods is released only after they have been chewed thoroughly.  Complex carbohydrates start breaking down in the mouth by and enzyme in saliva known as amylase.  It is only by chewing the carbohydrate rich foods thoroughly and mixing them with amylase that we can taste all of their natural sweetness.  Therefore, this sweet flavor becomes a reward for chewing.

I don’t have a recommended amount of times that you should chew a bite, but in general I do recommend putting down your fork or utensils in between each bite to help you focus on the food in your mouth.  Once you are done chewing, then you can take your next bite.  It can be difficult to focus on chewing when eating with others, so try eating on your own and focus on fully chewing each bite.  Turn off the TV, resist the urge to read and really focus on your eating experience. Use all your senses.  You’ll see that it takes you longer to eat your meal, but that you get full faster.  Another useful tip to help people slow down is to try eating with chopsticks since you can only pick up a limited amount of food with them, and it can be a fun eating adventure.  ld like a check, it’s considered rude or pushy.  People sit, chat, observe, and eat their meals slowly.  And even though they have a fairly high fat diet, there are very few overw

SPRING INTO ACTION TELECLASS CALL ARCHIVE

Call #7   5/24- What is sugar?  How does your body deal with it?  Why is it addictive?  What can you do to control it's effects on your body?  It is part one of a 2 part call. call 7- sugar part 1

CALL #6   5/17-  this call was essentially about crowding out the bad foods by incorporating more healthy foods, in particular, eating more dark leafy greens.   You noticed during your cleanse that a lot of cravings that you used to have were eliminated and that it was in part because you simply avoided certain foods altogether.  Wether you are continuing on a strict cleansing cycle or have moved into maintenance, you probably want to know how you can continue having a good relationship with food without getting off track with your goals.  This call will help you with that. In addition, I review two Isagenix products, the Greens and IsaFruits, that also work to crowd out less healthy foods and are an essential supplement to any diet.  Are you getting 3-5 servings of fruits and 3-5 servings of vegetables every day?

call 6- Greens, glorious greens

CALL #5 5/10-  Find out how to design good goals and learn how to write specific and measurable goals to assure success.  Also how to establish regular exercise into your goals and build from short term to long term.

call 5- setting goals, exercise for life

CALL #4  5/3-  On this call you will learn how to identify which foods are better for fueling your body and which foods leave you unsatisfied.  With mindful eating practices along with planning and logging your meals you can determine what works well for you.  Take a look at this link for the My body Food Log and get a report card on micronutrient balance and nutrition profile for your meals.

call 4- conscious eating, food log

CALL #2 4/5- What is it about water that is so important?  Listen to this call to learn why it's vitally important for good health to be adequately hydrated.  Also learn about sources of water and tips on how to drink the right amount for your body.

call 2- water

Also learn about quality water containers  at this link.

http://www.waterbottlesreviewed.com/?gclid=COvD8dyp6KACFSJ25QodwUEhGw

CALL #1  3/29- learn how to access information on your Isagenix website to learn all about the products, systems, and training that is available.  As well how to manage your wholesale account.  What are the ideal foods to be eating during a cleanse program on your shake days as well as on cleanse days, including snack ideas?  It's all here on this first call.

call 1- back office, getting started