Monday, September 28, 2015

Are your food choices making you sad?

Admit it. This is no news to you. You've known for a long time eating certain foods effect your mood. Isn't that why you race to that first cup of java in the morning? Not a coffee drinker? Consider asking any school teacher after watching kids eat those carbohydrate loaded lunches trying to find their way through foggy thinking to solve a math problem. Or ask a college student who drinks a 32 ounce bottle of sugar loaded liquid such as Mountain Dew to "stay awake" for late night studying.  Heck, even my mom used to give me a cup of warm milk before bedtime to "help me sleep".

Does it come as a big surprise foods can and do effect your mood even make you sad? Researchers have found that certain foods can stimulate the happy parts of your brain known as serotonin receptors and other foods can have the opposite affect making you feel sad.  

Take chocolate. Who doen't feel better while eating chocolate? Some people report even feeling better than when having sex! Here's why. Cocoa boosts the brains serotonin levels which is the same mechanism used in antidepressant medications. So the next time you feel sad see if a bit of cocoa will do the job. The sex? Well that's a different discussion.

Feeling an afternoon slump? What you need is protein says Dr. Marcelle Pick, author of the book Is it Me or My Hormones.  She recommends you grab almond butter with half an apple, or a cheese stick or some carrots and hummus. Why? Because protein keeps blood sugar stable and you'll have sustained energy. The more energy you have, the better your mood. Add berries to that such as blueberries and blackberries which aside from containing heart-healthy antioxidants are also mood enhancers you'll feel even better.

Experts agree the more fresh raw fruits and you eat on a regular basis the better you will feel. There is a big difference between eating a meal of fresh, organic plants and whole grains to eating a plate full of dead, processed and chemicalized food. Eating fruits and vegetables are disease preventing, life giving and sustaining. Eating processed and chemicalized foods do nothing for your body besides stop you from feeling hungry, contribute to toxicity and deficiency, cause you to gain weight and develop disease. Not doing so good in the fruits and vegetable department try The Juice Plus Company solution.

To remove that dark cloud over your head be sure to say way from these foods: 

Avoid Sugar - Fluctuations in blood sugar cause mood swings, lack of energy, inability to lose weight and pre-diabetes just to name a few of the problems that can bring down your mood. 

Avoid Gluten - According to some experts gluten effects the stress response, immunity and the functioning of your nervous system, affect brain function and certainly energy.

Avoid Processed Foods - Have you heard the saying you are what you eat? Keeping that in mind, processed foods are really dead foods or not alive. Some natural healers teach food carries energy, and that energy is then passed onto our bodies when we eat particular foods. Processed foods are low energy foods causing low moods. Researchers have found trans fats found in processed foods have been linked to increased irritability and aggression.

Next time you feel sad, mad or depressed you may want to think about what you are eating it might be because of something you ate! 

 Your partner in health,

Cindy Cohen RN, BS BA
Certified Health Coach
Wellness Consultant

Tuesday, September 22, 2015

Is today the day?

WOW today is the first day of fall that means winter is just around the corner. Here in the Midwest we are looking towards hunkering down for the winter along with packing on a few extra pounds. From where you;re sitting right now that might not be a good thing. 

Researchers tell us the average weight gain in one year is 12 lbs. YIKES! If its true misery loves company then you will be glad to know 35% of those living in the Midwest are obese and in that boat with you. You know the one that's sinking just like your health.

I say it’s time to jump ship! What do you say?

Today is the day to begin to challenge yourself to make one simple change each month to move towards your health goals whether it’s to lose weight, maintain your weight or get healthier. When is it comes to your weight and health there’s no standing still. Every day with each choice you make you are either becoming healthier or fatter and sickly. 
I'm just curious what are you waiting for? Everybody knows there's never a good time to get started. What's stopping you this week? I bet it's the same thing that stopped you last week and the week before.
Have you heard the Yiddish proverb  If you don't want to do something, one excuse is as good as another. Does this remind you of you? Stop it!

Challenge yourself to be all in. Make a commitment to yourself and those you love to get started and keep with it. Right now commit to living every day to its fullest, making informed and life-giving choices. Commit to making even the smallest change to put you closer to a healthier body. 

Did you know if you add one serving of spinach each day to your plate and you will be adding 365 servings of spinach over the course of a year. This is important because It just takes 1/2 cup spinach each day to reduce your risk of macular degeneration. 

Increasing the amount of water you drink will leave feeling full, food on your plate and smaller around the waist! 

Fill your plate with 3 cups of fruits and vegetables, eat them first then you'll find it easier to say bye bye to that sugar fat filled dessert and hello to a smaller dress size. 

Just one small change every month can equal big results over time.

Commit to feeling good about the change you are making or even the one you are thinking about making. Begin to eat consciously. Be aware of the choice you are making. Become an informed eater.

Commit to going to bed each night knowing you have done your very best. Reward a job well done  No matter how the day goes, the good news is when you wake up you get to start over again with unlimited possibilities.

Remember to take care of yourself... because if you don't who will?

Your partner in health, 


Cindy Cohen RN
Certified Health Coach
Wellness Consultant 
C2 Your Health LLC

Tuesday, September 8, 2015

One Simple Change - 30 Days to Health

Something as simple as making one simple change each 30 days can redesign your entire health and disease picture for the rest of your life. For example, take eating at a fast food joint.

In the movie Supersize Me Morton Spurlock demonstrated by making one change, eat each meal at McDonalds he changed his healthy picture to one riddled with sickness. In just 30 days his body reacted to the the fast food menu with weight gain that took 30 days to put on and 6 months to get off along with a host of newly diagnosed medical conditions related to high fat, high salt and high sugar diets.

That Sugar Film told the story of how pervasive sugar is in our diet. Damon Gameau embarks on an experiment to create a discussion on the effects of a high sugar on a healthy body, while consuming only foods that are commonly perceived as health. 

During That Sugar Film they reported the average person eating processed foods consumes approximently 40 teaspoons for sugar a day.  In case you are wondering that's 4.5 times the daily recommendation. To demonstrate how close sugar and processed foods are closely related to weight gain a diet of healthy foods was compared to sugar loaded foods with equal calories was being consumed. The diet with sugar diet gained 10 lbs. in 30 days vs. the healthy diet did not cause weight gain on the same number of calories.

In these two examples, the one change was adding fast large amounts of fast foods, the other the one change included changing sugar consumption. It's important to note in each one of the films the experiment was only for 30 days and included only one change in their food consumption. You can imagine what a life time can do. 

You might be saying to yourself "it can't be true!' Oh, but it is. If you added 1 serving of broccoli to your plate every day (one simple change) you will be adding 365 servings a year. Over 10 years that's 3,650 servings. The American Cancer Society says by adding cruciferous vegetables (broccoli) to you diet you will be reducing your risk of cancer. Read the report click here

Many of my clients ask me where to start when choosing a healthy lifestyle. There are basically four important pillars of good health. If one of the pillars are missing then your health will be unstable. Unstable health results in the symptoms and signs we know as poor health.

I think most experts will agree the Four Pillars of Good Health are:
1. Eat Whole Foods 
2. Drink Water
3. Activity
4. Sleep Better / Stress Less

We suggest you pick one simple change and keep it for the next 30 days.
I mean really you can make any change for 30 days. Everybody can, can't you?

Your partner in health,

Cindy Cohen RN, BS BA
C2 Your Health LLC
Certified Health Coach
Wellness Consultant