"BEST EVER" Gluten Free Banana Bread

"Best ever mom - next time bake at least two loaves ...you gotta!"
Ok, they didn't say please, but their enthusiasm over my latest gluten-free baking accomplishment was please enough!
The recipe starts with the one found on the backside of a package of Bob's Red Mill All Purpose Baking Flour. However, I have been having success in substituting half of what is asked for with almond flour, which in my opinion results in a better tasting baked product.
Granted, I haven't been doing 100s of recipes with this substitution, as overall I bake very little, but I do know that Bob's GF Baking Flour has a bean base and too much of it makes your baked goods taste a little beany, and some what strange.
If you are doing the 30 Day Elimination plan to kick off your new year - this is a great alternative when you are giving up gluten, dairy, soy, sugar, etc.  Our children loved it so much that all I managed to get were two slices shortly after it came out of the oven, and my husband didn't get a single nibble.  Did I mention we have a teenage boy in the house?

Gluten Free Banana Bread

1/3 cup organic coconut oil (brought to liquid – melts at approx. 72 degrees)

2/3 c packed brown sugar OR 1/3 c. raw organic agave nectar OR 2/3 c. organic granulated coconut sugar

1 t. pure vanilla extract

3 brown free range eggs (eggs don't range, but the chickens that laid them do!)

1 cup Bob’s Red Mill GF Baking Flour*

¾ c. almond flour*

2 tsp. GF baking powder or use substitute blend below

1.5 tsp. Korintje cinnamon

½ tsp. fine Celtic sea salt

1 tsp Xanthum gum

1.5 cups mashed banana (2 large or 3 smaller)

Whisk first four ingredients together in large bowl.  Slowly fold and work in dry ingredients.  Add crushed walnuts or pecans if desired.  Bake in 9x5 bread loaf pan, greased with coconut oil, at 350 degrees for 45 min.

Gluten Free Baking Powder Substitute

·           1/3 cup baking soda

·     2/3 cup cream of tartar

·     2/3 cup arrowroot

Below are links to the products in my gluten-free pantry below.  An asterisk in the recipe above means that you can find these products at Willy Street Co-op if you are local to Madison, Wisconsin.  Almond flour can be purchased in bulk, so you can take as much or little as you want. Amazon offers a few products individually packaged, but where you have to buy four of one item you may want to split with a friend, depending upon how  much you bake.

Bob’s Red Mill Gluten Free Baking Flour 

Xanthum Gum 

Almond flour (great tasting baked goods and breakfast crepes)

Coconut Sugar (low glycemic)

Arrowroot Powder (thickening and binding agent – great for sauces and soups)

Another product I just ordered for my gluten free baking pantry is Tapioca Flour to go with the gluten free Teff flour I already have. I noticed the two are simultaneously  used together in almost every recipe, so I need the tapioca flour to utilize my Teff.

I hope you will try this banana bread. It is super moist which is what made it so good. I am not sure what I did the first/last time I made a gluten free version of banana bread, but it was almost on the dry side and not nearly so good.  I did use a bit more banana than what the recipe asked for, perhaps, but all I knew was I had three browning bananas and I needed to use them all up!

To your health and healthy baking!

Rita S.

Eat! Don't Starve Yourself to Weight Loss

2013 is not that far off and I know many are already contemplating their new year's resolutions.  I am forming a team for a 30 Day Healthy Living Challenge and a number of people are already "IN". I am excited for them, and for myself. The last time I did the challenge, with my husband, we both lost 16 lbs. in 30 days.  The best thing about that for me is that I had already lost 62 lbs. - so it was not simply a shedding of water weight!
My hope here is to start blogging a bit more regularly to coach those on my team, and others, taking up the AB 30 Day Healthy Living Challenge.  I plan to offer some tidbits of information, recipes, and things that have worked for me.  I have been where many of you may currently find yourself. I was 100 lbs. overweight, but I made up my mind that I would not continue on my unhealthy journey less I put our kids through the burden of providing nursing home care for me - which can put many families in financial straits. I see that often in my day job.
For those that have been following my blog, you already know that my journey to health shed 85 lbs off - my journey started fall of 2010 and I have maintained since April 2011.  However, I could stand to lose another 15 and go down one more size - that is my goal with the 30 Day Challenge and I plan to kick it up a notch this time around by incorporating a probiotic/prebiotic into my vegan and alkaline based protein shake each morning.  See yesterday's post for more on that, but I read that healthy gut flora is critical for successful weight loss.
Oh - and I will probably kick it up by doing some sort of exercise.  Yes... you heard right. My friends know I don't like to sweat. Reason is...if I were to work out in the eve I would have to actually refrain from going out and meeting people afterwards.  I am up too late to work out in the morning. I think an earlier bed time will be  part of my challenge to fit in exercise.
Planning ahead is key to any successful weight loss journey. Think about it...you get a craving, or your stomach gives the hungry symbol...or maybe your are simply bored and want to eat ...your kitchen will either be your friend or foe.
If you are planning to gain more energy or lose weight in the new year, which is not that far off - start assessing your kitchen food  sources NOW.  What's in the pantry - processed foods with additives? Did you know that many additives, such as the myriad of glutamates, artificial sweeteners and such - actually trigger your brain to crave more food?  Diet soda is actually formulated to make you hungry. The  more hungry you are, the more you eat. The more you eat, the more weight you gain. The more weight you gain, presumably all the more diet soda you will buy!!  Contrary to what you think... food manufacturers are not all about YOU, they are all about their bottom line.
I love the insight from one of my holistic sources:

"A healthy diet does not mean a starvation diet. Hunger is a natural signal from your body telling you to eat. Don’t ignore it, eat when you are hungry. However, the key is to differentiate hunger from “habit eating” and to be selective about the foods, and quantity, you choose. Eating regular, nutritious meals that leave you full and satisfied will help you stick to your plan and reach your weight loss goals. Skipping meals will slow down your metabolism and cause you to overcompensate with a larger meal later on. When it’s time for a snack, avoid processed foods. Raw fruits, vegetables, nuts, and seeds, are filling and nutritious. Permanent weight loss happens when you have a healthy eating plan and stay in control of what you put in your mouth."

Source

 The 30 Day Healthy Living Challenge is all about EATING food. Meals every 4-6 hours so that you do not feel compelled to snack, because you are not hungry. Having the right foods on hand is crucial to avoid temptation. We will not be counting calories, but we will be focusing on a greater ratio of alkaline based foods.  My team is growing but there is still time for you to join in if you desire to live more healthily in 2013!

To your health, 
Rita S

Gone, But Never Forgotten

I know this man smiles down at me. His name is Marv. Many of you who read my blog were never privileged to have met him. When people pass on, as Marv did two years ago June 7, it is not uncommon for people to forget.  For me personally, and for many whose lives Marv touched - he will not be forgotten.
Marv left a legacy. He left his written word. He left his meditations on God's word for others, so that we all may grow closer to Christ, or perhaps come to know him for the first time. Marv planted seeds of faith, and this day those seeds are growing as others begin to develop a relationship with our Lord. I glanced at his writing for June 7 in his devotion, "God's Word Revealed", which I had the privilege of helping him publish, and he writes about the marriage covenant. Let man not divide a man and his wife. I am thankful to be yoked with a fellow believer.
This blog began while Marv was still with us, although his journey was near the end. I should clarify that to say his earthly journey, because frankly, Marv was excited to be going Home to his heavenly Father, although those of us who loved him wept openly at the thought of "losing him".
Marv had cancer. That nasty C word that I hate -  which drives my passion to educate others on lifestyle changes that may help prevent cancer. Even though Marv's children are adults, as am I, and although not his child by blood - we certainly adopted one another as a part of Christ's family.
For years my husband and I met with Marv and his wife, Carol, every Monday night for a bible study in our home. We did not break for summer, rarely for a holiday. It was a cherished time to be in the Word and really dig in to the verses and their meaning for us. We experienced times of renewed vigor in Marv as we prayed over him for his health and healing. We shared love and fellowship. Cancer broke Marv and Carol's marriage covenant - and she misses her brother in Christ more than she misses her husband.
Cancer can tear apart those family rituals, which is why I hate it. I don't even like the word hate, we are called to love, but in this case, I don't think God minds my pairing cancer with hate.
It is because cancer tears families a part that I vowed to take charge of my health and turn it around. I knew where I was headed ...and it was a dark path that likely included lots of medications that would have a ripple effect in degrading my health and quality of life even more. Gaining weight each year, my body feeling more worn with each passing day - I knew I was on the fast track to nursing home care. What right do I have to burden my children with the astronomical costs? And what right do I have to live my latter years in poor health, so that I cannot enjoy quality time with my family or they with me?
If you have not yet read "What Your Doctor May Not Tell You About Breast Cancer" by Dr. John Lee, Virginia Hopkins and Dr. David Zava - get it reserved at the library. Or spend $8 and highlight and revisit it often like I have. It is a book you will want to share with every woman you hold dear. Because of this book, my health has taken a 180 degree turn - and franky, a few paragraphs about nutrition was the catalyst. I did not do Weight Watchers, Jenny Craig, South Beach, MediFast or any of those diets that focus on weight loss without long term, lasting effects.  More so, knowing what I now know about ingredients, healthy food choices, foods that we are brainwashed into thinking they are healthy...I will not touch a Yoplait yogurt, a Nutrigrain bar, or hydrolized protein isolates. I retrained myself how to eat. I learned about the pH of food, and processing that makes much of our grocery store food acidic and toxic.
I have made lifestyle changes that our entire family has embraced. Today a friend saw a photo of our daughter in first grade, next to one of her taken a few weeks ago - and he commented that he could even tell in her photos that she looks healthier since Arbonne came into our lives. For me personally, everyone has seen the change in me - 85 fewer pounds is not something people can miss. Some do not even recognize me if it has been a while. That makes me smile. I love my pure anti-aging products. :-) And I know Marv smiles down at me, too. I know he is proud of my accomplishment in becoming a healthy woman.
I know he is proud that I have found a way to serve others and educate people about making choices that will benefit their body. It is my prayer that I will  leave a legacy, as Marv did. I am thankful my business can leave a legacy to my children. More so, I pray that my legacy will be that of making a difference in people's lives...the baby who was born because his mother may have miscarried without progesterone cream - Dr. Lee provided the education and I provided the product. Or the person who is free of depression medication and who is able to think more clearly than she has in years since her own battle with cancer. My personal life change inspiring a woman who heeded my coaching for a lifestyle change and lost 50 lbs, and is still losing. People can enjoy greater health because of my teaching and coaching, and should something happen to me tomorrow, I know my team and collegues in the business will continue to educate and make a difference in people's lives.
Knowing how much I miss Marv, I know that Carol misses him even more. Please keep her in prayer this day, June 7, as we celebrate a life that left a legacy.  If you knew Marv, please read the book I mention above. What I learned could have helped Marv had I read it in the earlier stages of his cancer, and perhaps prevented it all together had I read it 15 yrs ago. Armed with knowledge, my husband uses progesterone cream in hopes that he will not venture down the same path as our dear friend. It is one thing to embrace death with excitement of going to heaven, but I would like to do so healthy to my last living day.

To your health, and to the memory of a man whose simple faith changed lives- praise God.
Rita S.

Irony of Endorsements

Marketing is everything. Here in the U.S. - we have put our trust into American icons, such as the American Heart Association and American Diabetes Association - believing that our best interest is truly "at heart".
Yet both Dr. Russel Blaylock and Dr. Chris Kressler, and others, divulge in their publications the irony that both organizations put their seal of approval on food products that contribute to both heart disease and diabetes. Have we as Americans bought into this? You bet we do!
For years I thought eating Cheerios was a smart choice - because the heart association said it helps lower cholesterol? Really?  Refined processed flours, simple carbs - contribute more to high cholesterol numbers than a fat, juicy steak!
It boils down to glucose and insulin - simple carbs are treated like table sugar in our body (I learned this from Dr. John Lee in hish book, "What your doctor may not tell you about breast cancer".) To learn more about insulin resistance visit http://insulinresistanceguide.com
I won't get too technical here, but we all know what too much sugar does to our body, right? Well, if simple carbs from refined, processed flours are treated just as table sugar ....big revelation, don't you think? Well, it was for me and this realization is what made me turn my lifestyle around.
The number one food toxin, per Dr Kressler, is cereal grains - especially that made with refined flours. Which is pretty much ALL! In minute amounts its not going to cause sickness and disease, but we as a population eat a greater percentage of cereal grains than all other foods. Kresser titles "Cereal grains - the unhealthiest "health food" on the planet". Wheat, corn, rice, barley, sorghum, oats, eye and millet have become staples in our diet. They have also become, as he puts it, "poster children" of the low fat, high carbohydrate diet promoted by organizations like the American Heart Association and American Diabetes Association. Grains with gluten are the worst as it damages the intestine and makes it leaky - per Kressler. Blaylock concurs in his newsletters as well.
Leaky guts cause things to enter the bloodstream that should not, to put it simply, including undigested gluten proteins. This causes an immune system response that can lead to auto immune disease, allergies and more.
Interesting, don't you think? This certainly helps explain why so many adults develop allergies, Celiac's disease and more. Researchers now believe that one of the major predisposing factors for conditions like obesity, diabetes and even heart disease.
Does this mean give up grains forever? No, not necessarily - I guess that depends on your health and symptoms. For myself, my health turned around when I gave up cereal grains (other than organic quinoa and brown rice) 50%, then 75%, working up to 90% - not missing the breads and such much at all. I have "indulgent days" - such as Friday morning with my daughter at the local coffeehouse and I enjoy a  bakery treat, or maybe a pastry with my family on Sunday after worship.
The real message today - don't believe everything you see on labels at the grocery store. The job of the manufactuer is to MAKE YOU WANT to buy it. What about trusting the AHA and ADA? Food for thought...if we did not eat the same foods they promote, we might put them out of business. The head haunch of the American Cancer Society makes multiple millions a year, no doubt the counterparts in these other organizations do as well.
The bottom line is money, the bottom line is not conceren for our well being, although we trust these endorsements because marketing is such a driving force in our world.
All that I continue to learn certainly has made me take a good look at my charitable giving these past two years. The veil has been lifted and the curtain torn in two, as far as I am concerned.

To your health,
Rita S.

What's In Your Health Drink?

In a few days I will be sharing a talk on taking care of your liver - or more importantly, loving on your liver. We each only have one. The liver is the body's filtering system. Just as you would not let your furnace filter get totally clogged, nor would you want the city water treatment plant to not be operating to par - we need to ensure the filtering system that God created for our bodies - the LIVER, is loved on and not taxed, which leads to disease and illness.
Come to learn more on Sunday at Crossroads Coffeehouse from 3-5 pm as we kick of a community group - Vitality 2012.

Today is a couple thoughts about beverages...now, I am referring to health drinks. Not soda, and not even energy drinks, as both are the opposite of health drinks.
This is a complete cut and paste, and wish I could remember from whom I found this - but I do believe it was Dr. Mercola's web site although I JUST downloaded 4 Myths- Sick, Tired, Fat by Dr. Kresser (another web site I just subscribed to) and he reiterates the same thing.
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4 health drinks to avoid

Here are 4 of the top so-called "healthy" offenders:
NUMBER 1: 100% "Natural" fruit juice
Surprised?
Ok. Yes. Fruit juice is a better choice than drinking fake high-fructose corn syrup juice … but … it's still a truck-load of calories per ounce of liquid.
On top of that, it has almost all of the blood sugar regulating fiber stripped out of the fruit—this means the natural fruit sugars will trigger insulin surges and send your blood sugar soaring into the diabetic range!
NOT what you want at all.
This is a BIG one because most parents think fruit juice is a "healthy" choice for their children … but … the science shows it's definitely not.
In a study* of 4 to 12 year old children researchers from Deakin University found children who drank more than two glasses (500ml) of fruit juice/drinks per day were more likely to be overweight or obese.
"These odds increased as the amounts of fruit juice/drink consumed increased," Dr Sanigorski said. "Children who drank more than three glasses of soft drink (three quarters of a litre/750ml) or 4 glasses of fruit juice/drinks (1 litre) on the day in question were more than twice as likely to be overweight or obese compared with children who did not drink these drinks."
So the best thing to do is keep fruit juices far out of the hands of our children.
But it's not just the kids who fall prey to these health wrecking Trojan horses—adults fall for it too!
In fact, one particular juice is extremely dangerous for ANY man to consume …
Can you guess what it is?
100% Pure Orange Juice.
Why?
Orange Juice is rich in IRON … which is potentially toxic if your blood levels become too high.
The reason men have to worry about consuming too much orange juice (as little as two big glasses each day) is because we men don't menstruate each month … … And that means we lack an efficient method of clearing excess iron from our blood each month.
Yes.
The "healthy" glass of orange juice you're having at breakfast not only spikes your insulin levels into diabetic ranges (which … along with your energy … will come plummeting down later in the morning) …
… But if you're a man it can also be loading your body with a potentially dangerous heavy metal.
Not good.
So with all this in mind …
It's a much better idea to EAT fruit the way nature intended, with all of the fiber intact, and use a whole foods base multi-vitamin/antioxidant supplement to get enough of the super-nutrients contained in fruit juice.
Let's move onward …

NUMBER 2: Soy Milk
This used to be an often recommended "healthy" alternative to milk …
The truth is:
Most soy products these days are heavily processed with little nutrient density… and … this includes most soy milk you see at the grocery store.
Without question, most soy milk has become too sugary and is controlled by the same food and beverage giants that are still manufacturing and marketing other products that promote degenerative disease.
What's more: high levels of soy consumption have been linked with un-naturally high levels of estrogen production in both men and women …
For men this is death to your sex drive, decreased sperm production and could cause problems such as gynecomastia (abnormal enlargement of men's breasts) …
… For women, even though estrogen is considered a "female sex hormone" … like most anything … too much of it is also bad.
Estrogen dominance has been linked to thyroid disruption, a host of autoimmune diseases and some research questions the connection to hormone sensitive cancers such as breast cancer.
Your best bet? Just avoid it.
And whatever you do, if you are raising a small child, do not feed your child soy-based breast milk replacement products …
… Hopefully, the potential dangers of this commonly accepted practice are evident now.
That said, not all soy is bad …
The only soy based food I have found that is in it's fairly natural state is edamame (green vegetable soypods found at most high-end Japanese restaurants).
Keep in mind I still eat it VERY rarely if I'm dining out or added to a healthy stir fry using walnut, macadamia nut or grapeseed oil.
Speaking of dining out … here's one to REALLY avoid …

NUMBER 3: Crappuccinos
Ok, I mean Cappuccino, but I'm really referring to those high priced gourmet coffee drinks.
While black coffee can help you burn fat because the caffeine content gives your metabolism a slight boost, these tempting coffee calorie hogs can hide up to 1,000 calories!
In one drink!
YES … you are correct … that's insane!
Still craving one of these gourmet coffee drinks?
You can make your own fat-burning version pretty easily:
You'll start by spooning sugar-free, nonfat vanilla yogurt in an ice cube tray and freezing it into cubes overnight.
Then you'll add them to a blender with a splash of organic fat-free milk, a teaspoon of instant coffee crystals, and a scoop of natural vanilla or chocolate whey protein powder.
Lastly, just sprinkle on some cinnamon to add a little fat-burning kick. If you want to cut down on the caffeine, just use decaffeinated instant coffee instead.
This will taste so good that you'll swear it isn't good for you, but it definitely is … and … it's much lower calories than those commercial brands!
Plus, the added protein will give your metabolism a good nudge and help to power your muscles throughout the day.
And last but not least, here is …

NUMBER 4: Zero Calorie Flavored Waters
The good news is these are 0 calories.
That's where the good news stops though …
… most of these still use questionable artificial sweeteners which have been shown to inhibit fat burning, increase appetite, and block the absorption of nutrients into your body in a variety of studies.
Don't be too bummed out though…
A couple of 0 cal flavored drinks use the all-natural stevia plant as a sweetener, include Zevia (a stevia based soft drink), and the 0 cal varieties of Sobe Lifewater for example.
So your best bet?
If you need a little more taste than water every once in a while—look for one of the brands I just mentioned …
… Or … you could always squeeze some lemon in water and maybe add a natural sweetener like stevia to satisfy your taste buds.
So now that you know some top diet drink disasters to avoid … and … you know a few good alternatives to popular "health" drinks.
----------------
I hope you found that information helpful. Today, for the first time ever I drank more than half my body weight in ounces! I drank a 32 oz bottle of body cleansing solution mixed with water and was done by 10 am! I then managed two more 32 oz bottles during the day. At bible study I drank a large mug of detox tea, and two protein shakes. I should be floating!

I do feel more skinny and my pants are loose - celebrating my little moment in the spotlight as the top person in a privage Biggest Loser challene I am a part of.

to your health!
Rita S.

Healthy New Year - Part 2

Optimal Nutrition for Fat Loss
Excerpted from an e-blast by Dr. Mercola...
It is important to understand that 80 percent of your ability to reduce excess body fat is determined by what you eat, with the other 20 percent related to exercise and other healthy lifestyle habits.
The greatest pitfall of the American diet that prevents untold millions from reaching and maintaining a healthy weight is excess fructose consumption. It's the number one source of calories in the US, and this ingredient, primarily in the form of high fructose corn syrup (HFCS), hides in so many processed foods and beverages, it can be near impossible to avoid unless you alter your shopping and cooking habits. By avoiding processed foods in general, and focusing instead on whole, preferably locally-grown organic foods, you can plow your way through one of the greatest dietary obstacles there is today.
Next, you'll want to pay close attention to your consumption of grains (including organic ones) as they too readily break down into sugar, and promote insulin resistance and retention of body fat.
Following is a quick summary of Mercola's basic recommendations, which pretty much looks like the 30 day detox program I plan to start on January 1st:
· Limit your fructose to less than 25 grams per day. Ideally, you'll also want to limit the amount of fructose from fruit to 15 grams per day, as you're likely consuming 'hidden' fructose if you eat even small amounts of processed foods or sweetened beverages
· Limit or eliminate all processed foods
· Eliminate all gluten, and highly allergenic foods from your diet
· Eat organic foods whenever possible, preferably locally-grown
· Eat at least one-third of your food uncooked (raw), or as much as you can manage
· Increase the amount of fresh vegetables in your diet
· Avoid artificial sweeteners of all kinds
· Swap all trans fats (vegetable oils, margarine etc.) for healthful fats like raw grass-fed organic butter or coconut oil
· To re-balance your omega-3 to omega-6 ratio, take a high-quality omega-3 supplement, such as krill oil, and reduce your consumption of processed omega-6 fats from vegetable oils (trans fats) (I use a very high quality vegan Omega 3 supplement that utilizes flax and chia seed oils)
· Drink plenty of pure water
· Optimize your vitamin D levels, either through appropriate sun exposure, a safe tanning bed (I don't agree with tanning beds), or a vitamin D3 supplement (if you are vegan and wish for a vegan D supplement, the source will have to vitamin D2, which, when formulated correctly is very absorbable, such as the calcium/D supplementation I take. Quality of vitamin supplementation is especially key in Vitamin D)

I hope you find this list helpful. It has very much become my mantra in in enjoying a healthier lifestyle. I didn't follow the plan of a renowned, or not so well known doctor, a highly publicized fad diet such as Atkins or South Beach, but in general...absorbed information from various health newsletters and utilized my new knowledge, common sense, and scriptural references to foods we should eat...and the result was a much healthier me!

To your health,
Rita

Healthy New Year Tips - Part 1

Beginning January 1 myself and a number of others are going to be participating in the Million Pound Challenge. Losing pounds, or commiting to exercise, we can help stock the local food pantries. It's a win win!
Over the past 18 mo. I have read much and have shared much. Dr. Mercola found this list of tips in a yahoo compilation, which he is advocates, and I can affirm I have read in a number of sources. I thought I would share this summarized list of tips here, should you have a new year's resolution of living a healthier lifestyle.
1. Eat at the magic hour: Have a snack that contains protein between 3 PM and 4 PM. It will boost your metabolism and balance your blood sugar.
2. Beef up on a belly-zapping hormone: Eat as close to zero grams of sugar as possible. This will keep your insulin levels low, and also keep your glucagon levels high. Glucagon, a hormone, helps keep your belly flat
3. Chew on this: Chewing prevents bloating. Chew food until it is like applesauce in your mouth. (Seriously, do we EVER do this? But it is important!) Digestion begins in the mouth, and better-digested food means less gas and bloating.
4. Size matters: Eating portion-controlled meals will reduce your abdominal flab.

Building muscle, losing fat, and improving overall health is dependent on one very important hormone -- insulin. The website Bodybuilding.com offers 6 tips to get your insulin sensitivity high and keep it there. Here are three of them:
1. Tighten the reins on refined carbs: One of the primary reasons people develop diabetes is their overconsumption of refined carbs and sugars, which causes their pancreas to continually pump out more and more insulin.
2. Have some healthy fats: Another way to increase your insulin sensitivity is by optimizing the rate at which your body processes carbohydrates by eating plenty of healthy fats.
3. Stay active all day: Most people hit the gym regularly, but they succumb to long periods of inactivity during the rest of their day. This is asking for trouble. (My one thought on how we can somewhat address this problem is to try and take a 20 min. walk during lunch time. Even in the winter, have hiking boots and wool socks along, a parka in real cold temps, and walk briskly in brisk temperatures. I did this last winter, making sure I had the sun shining on my face when it actually shone, and it gave me energy through the afternoon.)
The above tips nicely review and summarize blog posts I have made throughout the year - if you seek more detail on these tips you can search for key words or find the topic in the topic cloud tag.
If you are a local reader, I invite you to join me in my home on Thursday, Dec. 29th at 6:45 pm or Saturday morning, Dec. 31, at 10:45 for a "New Year New You" class. In this class I will be sharing my own journey to weight loss, as well as samples of several Essentials foods that were a part of my health journey toolbox.
To your health,
Rita

Insulin - A Hormone That Wreaks Havoc

Insulin – it is one hormone that too much of can wreak havoc with our bodies. An over production of it is the true cause of type 2 diabetes, not blood sugar levels. Both Dr. Michael Platt and Dr. John Lee made this known to me in their books, and the realization led me on a quest to change my eating habits and regain my health.
Besides obesity and diabetes (to name only two of many illnesses/disease caused by overproduction of the hormone), insulin is the #1 hormone to speed up the aging process, per Platt.
Unfortunately, per Platt, most medication given to diabetics stimulate the pancreas to generate more insulin, because the medications are formulated to treat high blood sugar. There would not be high blood sugar if it were not for high levels of the insulin hormone. Blood sugar, is as I gather, a side effect of excess insulin. To treat the cause, one must address the insulin levels.
Extra insulin pushes sugar into fat cells and the result is weight gain, especially around the middle. This is not a womanly issue, and actually more men have mid-belly spreads than women. Fat around the middle is known as visceral fat, and it is the most dangerous kind to have. It wraps around your liver, strangles your kidneys; it is linked to hypertension, heart disease and stroke.
Dr. Platt states the only prescription drug that is actually formulated to address the cause of diabetes is Glucophage (generic term is metformin), and he is still checking into side effects of this drug. Instead of lowering blood sugar it increases the body’s sensitivity to insulin, thus lowering insulin.
Where does all the excess insulin come from? Carbohydrates! How often are we told to avoid the fats, like red meat, butter, eggs and bacon….yet, the real cause of so many diseases, such as high cholesterol, diabetes, clogged arteries, and more is not fat – but the CARBS!
If you listen to the television commercials all the food companies are pushing low-fat processed foods. Listen folks, fat doesn’t matter (for most people), but sugar and carbs have the U.S. leading the world in obesity and type 2 diabetes.
I would like to challenge you to EAT/BUY the butter, bacon and steaks…and OMIT the white bread, white rice, crackers, chips, cookies and other baked goods from your shopping cart.
When you do purchase meat – AVOID the deep fried meat found in your freezer section – half the time they are not real meat anyhow. It’s not the fat from the meat that is concerning, but the breaded ingredients itself.
High blood pressure? This may be news for you, but according to Platt a study was done in which the control groups consisted of people who consumed only fish and lean chicken, while the other group ate red meat, bacon, burgers...there was NO difference in the amount of cholesterol they had, clogged arteries, etc. Hypertension is also a result of a carbohydrate consumption, per Platt and a number of other books I have read.
Counting calories is not all its cracked up to be. When you cut back on calories there is an increase in brain signals that determine your body is starving. Your body is programmed to survive, and in response to the cut in calories is to hang on to that fat! Your body will burn muscle before it will burn fat, if it doesn’t have enough calories to fuel the body. Have you heard this before? I admit – learning this information this past year from about a half dozen different sources, was a huge eye opener. Satiate yourself with vegetables and meat – WHOLE FOOD variety – not deep fried, processed foods meant to simulate real food.
My goal today is to stress the importance of NOT counting calories, not eating low fat, not to be brain-washed by the food industry who wants to sell you a bunch of products that usually do not result in permanent weight loss. I challenge you to educate yourself, and once you do, I think you will change your eating habits, and feel a whole lot better.
As I was climbing a narrow pass in the Badlands a week ago, I realized in my climb that a year ago such a feat would have not been possible. I was not winded, my joints did not hurt – and I fit through the narrowest passage ways less than half my arm’s length wide.
I have the rest of my life ahead of me, and I am determined to never reach a point where it is difficult to get out of bed, or require nursing home care. God made us incredible beings, and made us to live fully and with vigor until our day’s end. The Creator also gave us freedom of choice…and our choices directly affect our health.
I realize I get passionate and up on a soap box and go on and on, so I will stop and continue this avenue of thought in the next post, where I will share how you can address insulin overproduction.

To your health!
Rita S.