Dr. Amy's 21 Day Healthy Eating Challenge

Welcome to the 21 day Healthy Eating challenge!  Here's how it works:

You will eat 3 meals per day with 2 snacks.

Use the attached meal plan with recipes as a guide. 

Each meal should have: 30 grams carbohydrate; 20 grams protein and 10 grams fat.

Each snack should have: 9 grams carbohydrate; 6 grams protein and 3 grams fat.

When in doubt:

Meals: 3-4 ounces of lean meat OR 1 eggs plus 2 egg whites + ½ cup starch + 2 cups veggies + ½ T olive oil

Snacks: 1 serving of vegetable or ½ serving of fruit + 1 ounce of cheese OR 2 Tablespoons of nuts 

Drink at least 64 ounces of water every day.  Other allowed drinks: black coffee, black tea, herbal or green teas.  Soda water with lime or lemon.

There is no alcohol during the weight loss plan.  Remember this is just for 21 days. 

 

 

This week, the menu is:

 

Menu: February 15^th

Breakfast:

1)      Egg Casserole  + 1 orange OR

2)      1 egg plus 2 egg whites + 1 cup spinach + 1 orange

Snacks:

1) Veggies and Hummus 

2) Snack-sized bars

Lunch:

1) Turkey and Barley Soup with 3 crackers  OR

2) Kale Salad

Dinners:

1)Meatloaf with a twist; ½ sweet potato; 1-2 cups veggies  OR

2) Chicken and veggie stir-fry; ½ cup brown rice  OR

3) Pork loin with ½ cup brown rice; 1-2 cups veggies

 

 

Here's the grocery list:

Produce	Meat	Dairy
Oranges	chicken sausage	eggs
Baby carrots	2 pounds ground turkey
celery	pork loin	parmesan cheese
16 ounces mushroom	chicken breast
4 cups spinach	1/2 pound turkey breast
broccoli
zucchini
4 sweet potato
2 onion
bell pepper
kale
apple
garlic
lemon
Grocery	Frozen	Misc
Hummus
almond butter	snow peas
almonds Mixed nuts: pistachios, cashews
dried blueberries
dried cranberries
sunflower seeds
tomato sauce
brown rice
barley
6 cups chicken broth

Check out your fridge and cupboards before you shop.  Cross off items you already have.  Also, look at any items that need to be used up.  We can use many different vegetables in the egg casserole or the soup.  Tomorrow, we'll post the meal prep procedure along with some recipes.  Also, check out our facebook page for helpful hints and recipes. 

Good luck.  Follow this plan for 21 days and you will not be sorry.

 

Here's to your health

 

 

 

Portion Control

I recently had the privilege of participating in the Brownfields Grant Health Education Series at the Flagler County Free Clinic.  I was tasked to talk about the importance of portion control.  The issue of portion control has been widely addressed in the media.  

So why is portion control important? 

Why is there so much talk about obesity?

There continues to be an epidemic of obesity in the United States.  Currently 34.9% or 78.6 million of U.S. adults are obese. Obesity is a problem because it increases risk of chronic disease to include heart disease, stroke, type 2 diabetes and certain types of cancer.  Obesity also increases the risk of sudden cardiac death.

Obesity affects our economy.  The annual medical cost of obesity in the U.S. was $147 billion in 2008.  The medical costs for people who are obese were $1,429 higher than those at a healthy weight. 

Obesity affects our children.  Seventeen percent of children in the United States are obese. During my years as the Primary Care Nurse Practitioner at the Department of Health, Flagler,
I personally observed the effects of obesity in children.  Obese youth are more likely to have high cholesterol, high blood pressure and pre-diabetes.  Obese children are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems.    

How does portion size affect the incidence of obesity?

Large portion sizes contribute to obesity because they have more calories.  Having a large portion in front of you encourages overeating and many people actually underestimate the amounts they consume.

What is a portion? 

A Portion is the amount of food you actually eat.  This is different from a serving size which is the recommended amount of a food to eat according to the US Department of Agriculture (USDA). 

Portion sizes have grown drastically over the past 30 to 50 years in what is referred to as “portion distortion”.  Many portions of common foods have doubled even tripled in size.  In fact some restaurants serve up to 8 times the recommended serving size from the USDA. 

How are we able to eat so much? 

The average person has a stomach that is the size of his/her fist.  It can expand up to 10 times its original size to accommodate food.  The stomach expands to allow more calories than necessary.  Extra calories are stored as fat.  This is a survival mechanism to endure times of famine. 

Fortunately most of us will never experience famine.  In fact we live in a society that offers an overabundance of food.  Yet, we have the ability to store excess energy.  Over time, this has contributed to the obesity epidemic.

How can we control portion size? 

Here are Top 10 Tips for portion control:

1.       Use smaller plates

• Studies have shown that people served food on a larger plate will consume up to 10% more food than those with a smaller plate.
• People who eat from a larger plate also underestimate the amount of food eaten

 

 

2.       Minimize second or third helpings

·         I usually challenge my weight control clients to eat at least 1 cup of vegetables prior to returning for a second portion.

3.      Eat slowly

• It takes the brain a certain amount of time of perceive fullness.  Eating slowly allows the brain to properly sense the amount of food needed. 

     4.  Do not eat in front of the tv

• Statistically those who eat in front of the tv consume more calories than those who do not.
• If you must eat while watching television, put the amount of food you want to eat in a separate bowl or container rather than eat straight from the bag.

     5.  Eat Healthy Snacks

• By eating healthy snacks, you can control your hunger. 
• When a person becomes ravenous, they often overindulge on an unhealthy item.

      6.  Check the label

• Many prepackaged foods contain more than 1 serving.

      7.  Eat lots of high fiber low calorie foods

• Vegetables!
• Fiber helps control your appetite and regulate blood sugar.

      8.  Drink Water

• Drinking water before a meal helps fill you up so you eat less food (but still feel satisfied)
• Water consumption aids in the digestive process and contributes to a healthy metabolism.

     9.  Eat a broth-based soup before the meal

• Research has shown that having a cup of low calorie broth-based soup before the meal decreases overall calorie consumption by as much as 20%.
• Many soups are low calorie and filled with vegetables.

     10.  Be mindful

• The first step toward healthy eating is awareness.
• Here’s a great article: http://amihungry.com/what-is-mindful-eating/

 

 

So go out there and eat the right amounts of the right things.

Here's to you health!

Life Lessons Learned from Star Wars: Anger and Your Health

A few weeks ago, we talked about the health implications of fear.  This week we’ll continue our series on Life Lessons Learned from Star Wars and discuss anger.

“I can feel your anger. It give you focus... makes you stronger.”—Senator Palpatine

Have you ever noticed how strong you feel when you’re angry?  Ever write that scathing E-mail or call to complain about something when you’re mad?  How do you feel?  Perhaps your heart is racing; you may need to stand up and pace.  You’ve got so much pent up energy that needs to be released.  Then what happens?  The energy may be released in the form of verbal or physical aggression.

“Is the dark side stronger?”—Luke

"No, no, no. Quicker, easier, more seductive.”--Yoda

Do we always make sense when we’re angry?  Ever had a rant or tantrum… in public?  How do you feel then?  It’s embarrassing right?  Anger can temporarily make us stronger but we ultimately lose control.  Maybe we cause pain to someone who doesn’t deserve it. 

“The hate is swelling in you now… Give in to your anger. With each passing moment you make yourself more my servant.”—The Emperor (Senator Palpatine)

People who are prone to angry outbursts are more likely to suffer from heart disease, stroke and premature death.  Anger really can kill you.  Anger also increases the likelihood of anxiety and depression and decreases your immune system.  Uncontrolled anger can also can physical complaints such as headache, stomach ache, skin rash and more.

 

Anger is a human emotion.  It’s very normal to become angry from time to time.  So how do we get rid of anger without hurting ourselves or others? 

“You will know (the good from the bad) when you are calm, at peace.”--Yoda

Try to take a moment before giving in to an angry impulse.  Count to 10.  Take a walk.  Think about your response to the situation.  By responding in a calm manner, you remain in control and will ultimately be more effective.

 

 

 

 

“Control.  You must learn control.”--Yoda 

It takes a lot of self-control to not give in to anger.  You increase your ability to maintain control with healthy lifestyle.  The anger must be funneled out.  This can be done with exercise, yoga or meditation.  Some people journal about their feelings.  Anger must be released in a healthy way or it will make you sick. 

I wish you peace and tranquility in the new year.  Stay calm and May the Force be with You. 

Life Lessons Learned from Star Wars: New Year's Resolutions

Happy New Year!  Each new year many of us make resolutions to live a healthier life.  Some of us vow to eat better, start exercising or quit smoking.  Many of our resolutions are essential to our health and well-being.  We resolve to change.  Unfortunately most of us do not.  Studies have shown that up to 92% of people who make New Year’s resolutions fail.  For some of us, failure is just not an option.  Our health is too important.  

So how do we succeed and achieve our New Year’s Resolutions?  We’ll continue our series on Life Lessons Learned from Star Wars to find the answer.

“I find your lack of faith disturbing.” –Darth Vader

First of all, surround yourself with people who believe in you and want to see you achieve your goals.  Having a strong network of social support greatly increases adherence to goals.  Having supportive people in your life helps decrease stress and anxiety and increases happiness.  It’s nice to have a cheering section and people to help you celebrate your victory. 

 

 

“I don't believe it.”—Luke Skywalker

“That is why you fail.” -- Yoda

You must believe in yourself.  Self-doubt can be the biggest saboteur for success.  You deserve to be healthy and happy.  You have the skills you need.  You are capable of success.

“Jeez, I’m out of it for a little while, everyone gets delusions of grandeur”—Han Solo

When setting a goal, it’s important to be realistic and specific.   Let’s say a person is 100 pounds overweight.  She is morbidly obese and at risk for dire health consequences.  Her goal is to lose 100 pounds and be at a healthy weight.  But losing 100 pounds is a really big deal.  By setting such a high goal (although long-term is great), she is setting herself up for failure.  A more realistic goal is to follow a prescribed meal plan for a set period of time like 21 days.   Then the plan can be analyzed and the next goal set.  By breaking down a large goal into attainable pieces, we greatly increase the likelihood of success. 

 

 “Do. Or do not. There is no try.” – Yoda

This is my favorite quote of all time.  Do not make excuses.  There is no try.  When we use the word “try” we give ourselves permission to fail.   You don’t try to succeed.  You do it.  Just do it.  There is no try. 

 

Here’s wishing you all a healthy and happy 2016.  May the Force be with You.

 

 

 

 

 

 

 

Life Lessons Learned from Star Wars: The Health Implications of Fear

In honor of the long-anticipated Star Wars: The Force Awakens, our next series will focus on life lessons learned from Star Wars.  Over the years Star Wars has taught me the importance of friendship, the value of being patient, and the dangers of being afraid.
 

This week we shall discuss the health implications of fear.

“Fear is the path to the dark side...fear leads to anger...anger leads to hate...hate leads to suffering.”  -Yoda

 

Fear is a human emotion and basic survival mechanism that is triggered by a perceived threat.  Fear signals our bodies to respond to danger with a fight or flight response. Once we sense a potential danger, our brain releases hormones that help us survive. Our heart rate and blood pressure increase to supply extra blood flow to the muscles so we can run faster or fight to get away from the danger. Blood is shunted away from non-essential organs, like our intestines and kidneys (you don’t want to need to use the restroom when you’re in a crisis).  That’s why chronic stress will cause stomach pains and digestive issues and well as increased blood pressure.  Other consequences of long-term fear include fatigue, accelerated aging, increased risk for chronic illness or premature death.


 
When fear becomes chronic, it can lead to excessive worry, anxiety and depression.  It may interfere with daily life and relationships.  It can affect appetite (eating too much or too little), and sleep and negatively impact interpersonal relationships.   Many people who experience anxiety and depression will seek relief by engaging in harmful behaviors such as overeating, excessive alcohol consumption and/or use of tobacco and illicit drugs.   
 

Fear can further affect our well-being by making us doubt our abilities and our confidence.  It interferes with the regulation of emotion and increases the likelihood of acting without thought.  This leaves us susceptible to intense emotions and impulsive reactions which may lead to unethical behavior.

"Train Yourself to let go of Everything You Fear to Lose"- Yoda

 

Don’t let your fear control you.  While some fear can be healthy (like fear of injury from jumping off a bridge), many fears can lead to harm.  Let go of things you cannot control.  You cannot command the thoughts or behavior of others but control your response to those things.  Focus on the things you can control. 

 

Acknowledge your emotions and recognize the negative impact of fear.

Finally get support.  Surround yourself with positive people.  Read an empowering book.

I hope you have a wonderful weekend.  “May the Force Be With You.”

 





 

 

Staying Healthy for the Holidays: Managing Holiday Stress Part 2

I hope you’re having a great season so far.  We've been talking about holiday stress and ways to deal with it.  Part 2 of our series will suggest how using your senses can help combat holiday stress.

 

Tip #6: Listen to Music

Music affects brain chemistry by reducing stress hormones.  Soothing music can also slow the heart rate and lower blood pressure.  Slow tempo music can quiet the mind, relax muscles and promote calmness.    

Feeling tired?  Try some upbeat tunes.  Fast music will increase alertness and concentration.  It can also promote optimism and positivity.  Finally, sing along!  Singing can be a great release of tension.

 

Tip #7: Try Meditation

Calm your mind with meditation.  Even 5 minutes of quiet time and deep breathing can be helpful.  Meditation wipes away stress and restores inner calmness and peace.  Meditation allows you to focus your attention on the present and it increases self-awareness.  It also balances overall health by helping you gain perspective, and decreasing negative emotions.

                  

Tip #8: Turn off Technology

Our brains are overstimulated.   Use the holidays as an excuse to unplug.  Using electronic gadgets increases electrical activity in the brain and stimulates the senses.  Bright lights (of laptops and televisions) will increases cortisol (the stress hormone) and prevent the release of melatonin which will prevent relaxation and sleep. 

 

Tip #9: Smell the Roses

Aromatherapy is gaining in popularity.  There is a science behind how and why aromatherapy works.  Basically pleasant smells make you feel good.  People generally perceive less stress and therefore the brain produces less cortisol when smells are pleasing.  You are more likely to take a deep breath which will promote relaxation and decrease blood pressure.  Finally, pleasant smells make you feel more peaceful.

 

Tip #10: Get a Massage

Massage promotes stress reduction through relaxation of the muscles.  Massage will allow for increase in circulation, and decrease in pain.  Getting a massage before entering a stressful environment will greatly help you endure the situation.

 

This holiday season look, listen, smell and feel your way to relaxation. 

 

Staying Healthy for the Holidays: Managing Holiday Stress Part 1

The holiday season is upon us!  Feeling stressed?  You’re not alone.  Studies show that 8 out of 10 Americans experience holiday stress.  Stress can lead to unhealthy behaviors and illness.  Stress not only makes us feel bad, but it also increases our chances of chronic illness.  Finally, stress can really decrease our enjoyment of the holidays.  Don’t let this happen to you.  Try these tips to combat holiday stress.

 

Tip #1: Set a Budget

Financial worries are the number 1 cause of holiday stress.   Many families are recovering from the recent recession but many still experience financial difficulties.  It’s important to set a budget during the holiday season and stick with it.  Families with children should be honest about financial issues (without causing excess worry in the kids).  Give gifts that are personal and thoughtful rather than expensive. 

 

 

 

 

Tip #2: Set realistic expectations

Be reasonable this season.  It probably won’t be like a holiday movie and that’s ok.  Rather than perfection, focus on the simple things that make you happy.  Pick the things that are most important to you and make sure those things happen.

 

Tip #3: Start new customs

Do your old holiday traditions promote stress or negative thoughts?  Try something new.  Creating new experiences can decrease emotional pain and comparison to past events. 

 

Tip #4: Get outside

Sunshine is so important for mental health.  Try to spend some time outdoors every day.  Sunlight exposure increases serotonin production in the brain which boosts mood and enhances calmness. 

 

Tip #5: Make time to Exercise

Exercise is the best stress reliever.  Any form of exercise will work.  Even just 5 minutes of light activity can have health benefits.  Exercise has been shown to decrease fatigue, increase alertness and enhance concentration.  Engaging in physical activity causes the brain to release endorphins and that makes you feel good.  Exercise also distracts you from your worries.  So get out there! 

 

I hope you have a wonderful and healthy holiday season.  Stay tuned for more tips on stress reduction next week.