Wednesday, December 23, 2015

14 Last Minute Holiday Potluck Foods to Bring With You

Here we are right up to the holidays with them comes gift shopping, travel planning, guest inviting, house cleaning, menu planning and trips to the market. Maybe this year you decided to ask everyone coming to "bring a dish" to keep it easy for this year's holiday food gathering of friends and family. On the surface this does sound easy however, sometimes not so much. 

For me these potluck dinners create a perplexing list of questions. Will all the foods there be loaded with carbohydrates? Will there be foods I can eat on my eating plan? Or not? Will there be healthy choices available? If they are not healthy what are my best choices going to be? How do I manage this food chaos without hurting any ones feelings?  How will I feel later when I am suffering from over eating or making unhealthy choices? How about the feelings will have for making these choices and the results my body feeling run down? 

I don't know about you but I certainly can make myself crazy with all these questions. So to make it easy for me at potluck meals I always bring food I like, is healthy, on my food plan and lots of it. In this way it minimizes the damage from unhealthy choices and I feel so much better about my food choices when I make them and later my body thanks me. No matter what I am asked to bring I always bring a nice mixed green salad with a light lemon vinaigrette salad dressing plus what I was asked to bring. The host of the gathering always loves it, and you will love yourself too for bringing your own food that makes you healthy and happy. And while your there be polite and give the other foods a taste.

To help you here is a list of healthy holiday potluck dishes to give yourself, your friends and your family the gift of health this season. Enjoy! 

Small Plates 
Mini Baked Potatoes Stuffed

Main Dish 

(It's fun to put desserts into small individual serving dishes (like shot glasses) it's more festive and keeps the calories down)

Remember there is not better gift to give than the gift of health, 
Your partner in health, 

Certified Health Coach 
Certified Wellness Consultant

Wednesday, December 16, 2015

6 Healthy Living Rules for the Holidays

If you are like most people you are struggling to make healthy choices during the holidays. Everybody knows you will improve your choices when you plan ahead before you are faced with that yummy buffet of holiday forbidden foods. Some foods and activities are more controllable than others so let's take a look at which ones you can control. It's never too late to get started so let's started.

6 Healthy Living Rules for the Holidays

Rule 1: Everybody knows it's hard to make healthy food choices. It's expensive, complicated and time consuming. Move people will agree some sort of supplement is a good idea. The best ones are whole food that's why we recommend Juice Plus+Orchard, Garden, Vineyard blend capsules daily to bridge the gap between what we should eat and what we do eat. 

Rule 2: The USDA recommends 9 - 13 servings of fruits and vegetables every day. It's a lot. An easy way to help get these all in is with a smoothie. When you eat a carbohydrate it's best to pair it with a healthy food based plant protein. We recommend 1 - 2 Juice Plus+ Complete Shakes every day.

Rule 3: Eat only real food (fruits, veggies, seeds, nuts, lean organic protein). These are foods you body recognizes and know what to do with. Everybody knows processed foods are not healthy, or has the same nutritional content as real food. 

Rule 4: Chronic dehydration is a huge problem in our society. Taking water breaks during the day are far and few in between. Drink ½ to 1 gallon of water each day to keep those toxins flushed out of your body system.

Rule 5: Be active, move your body 30 minutes each day. Everybody know being active is an important key to maintaining good health. 

Rule 6: Somehow we got the idea as a society sleeping is babyish a sign of weakness. I'm not sure where we got the idea sleeping is not a grown-up idea, but it's kind of nuts don't you think? I think everybody will agree being a grown up has nothing to do with how many hours you stay up each day. Being a grown up may have everything to do with knowing how to take proper care of your body. So let's all be grown-ups and get a minimum 7 hours of sleep every night.

More Healthy Holiday Help

Take a healthy dish to gatherings.
Limit unhealthy leftovers in the refrigerator. 
Drink a Complete Shake before you go the the party.  
One or two days of indulgence is better than one or two weeks. Start fresh each morning.

Your partner in health, 


Certified Wellness Consultant
Certified Health Coach 

Wednesday, December 9, 2015

When did drinking water become a hard thing?

Sometimes we take an easy thing and turn it into a hard thing. I think this is true of many aspects of keeping yourself healthy. Take drinking water for example. How did drinking water become such a hard thing? 

✔ Water is assessable you don't have to go out to the community well any more. 
✔ Water is safe for us to drink in most cases your "watering hole" or city water is not contaminated. 
✔ Water is tasty and now comes in many flavors however water tastes good in the original flavor. 
✔ Water is fashionable there are lots of cutzy water bottles to choose from. 
✔ Water is affordable. 

I guess this easy thing of drinking water became a hard thing with the arrival of carbonated, sugar sweetener, artificial additives and the like that seems more sexy to drink than just plain old water. Now as a society not drinking water has just become a bad habit. Now is a good time to make this #onesimplechange drink more water and here is why.

Drinking "old fashion" water is not only important it can be lifesaving. Chronic dehydration is connected to medical conditions such as low blood pressure, some types of cancer, mental fog, headaches and many others.

All body functions depend on water. Our health depends on the critical balance of all systems. When even just one system fails us, you can become lost on the road of degenerative illness. A road that is sometimes difficult to find our way back, always long, and expensive emotionally, physically and economically.

Let's take a look at what the early symptoms of dehydration. You may notice these symptoms early in the afternoon, especially when the weather changes to warmer temperatures and when the furnace goes on creating a drier living space.
  • dry mouth
  • dry eyes
  • dry mouth
  • reduced sweating
  • nausea and vomiting
  • light headedness
  • muscle cramping
Lately there have been a small number of articles in the news, discussing "over-hydration" or drinking too much water. This occurs in a very small portion of the population, the rest of us ... needless to say needs to drink more to support our body's healthy body functioning.

The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Another approach, is take your body weight, divide that number by 1/2, this would leave the total number of ounces you will drink. For example, if you weight 100 pounds divide 100 by 1/2 = 50. Your water intake requirement will be 50 ounces per day.

Which ever approach you use, consider this ... if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Other considerations when deciding to how much water to drink. Coffee and soft drink drinkers (caffeine load) need to double your water consumption, exercise enthusiasts add 8 ounces for every 20 minutes of exercise to replace the water you loose with these dehydrating activities.

Remember it is easier to prevent disease,
maybe even as easy as having a glass of water,
than it is to cure disease.

Your partner in health, 

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