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Holy Cow!

Heels To Laces is on a mission to break through the clutter of health and fitness and make it easier to live healthier – and have a ton of fun doing it.

As always, we love interaction so email us, comment, share and send your thoughts.

QUOTE FOR THE WEEK
“New Year. A fresh start. A new chapter in life waiting to be written. New questions to be asked, embraced, and loved. Answers to be discovered and then lived in this transformative year of delight and self-discovery. Today carve out a quiet interlude for yourself in which to dream, pen in hand. Only dreams give birth to change.”~ Sarah Ban Breathnach

TRUTH OR DARE
Each week we will present you with a truth or dare. It’s your job to tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need. This week is a we ask you to question a truth.

Truth: Do you eat too much processed food?
Research published in BMJ Journal shows that ultra-processed foods make up 58% of all of the calories and 90% of the added sugars the average American consumes in a given day. And 75% of the average American’s sodium consumption (which is about 1.5 times the RDA of sodium per day, according to the CDC {Center for Disease Control and Prevention}) comes from processed foods, per Harvard University*.

Yada yada – “don’t eat processed food” – you hear it all the time. But have you wondered why you can’t lose that extra 5 pounds or can’t get rid of that extra layer on your stomach? Our bodies do not know how to process processed foods – so we store them as fat.  If you simply removed processed foods from your diet, betting you would see a significant change.

*Source: Women’s Health

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts. You all know, we do not condone diets. It’s one of the most searched terms in a new year, and one of the most dangerous – as it implies “temporary”. We’re here to tell you, you never have to go on a diet again.

What can you do? This week, we asked Laura Deutsch -certified health coach, busy mom, and healthy eating enthusiast, what is the best way to tackle 2018 with a healthy eating vengeance that is “doable” and allows you to stick with it.  We like the way Laura thinks.  This is what she said:

Eat More in 2018. (hallelujah! a woman after our own philosophy!)
If you have made a new year’s resolution to ‘eat better’, odds are your resolution will not last.  I know, the truth hurts! I also bet that by ‘eating better’ you probably decided to not eat certain foods groups (sugar, meat, dairy, wine!) – whatever your vice, you are done with it. Unless you are on a program for medical reasons, it is hard to stick to never eating certain foods, especially when you love them, without quickly breaking resolutions and …feeling like you failed.

So this year, perhaps you make your resolution to eat MORE!  More vegetables, that is. Why vegetables?

  1. They are the healthiest foods on earth
  2. They contain tons of fiber which most of us do not get enough of
  3. They contain water which helps us hydrate (you should be drinking half of your body weight in ounces every day)
  4. Eating lots of veggies may reduce your risk of heart disease, stroke, high blood pressure, certain types of cancers, and risk of bone loss

What is so incredible about merely adding vegetables to your diet? By default, you will not eat as much of the other stuff because you are full from the good stuff!

So just how many vegetables are enough?  Try to consume between 5 and 13 servings of vegetables per day.  That comes to about 2 1/2 to 6 1/2 cups daily.   According to the CDC (Center for Disease Control) less than 14% of Americans consume enough. So now the question remains – how do you do this?

  1. Have a smoothie for breakfast.  You can easily throw in 2 1/2 cups of spinach in one smoothie, not even taste it, and already meet the minimum requirement by 9 AM.
  2. Have a salad at lunch every day.
  3.  Have crudite at 5:00 – cut up vegetables and yogurt dip – and watch it disappear (kids will devour it too!)

Incorporate even just one of these ideas into your way of eating and you are winning.

Jump starting your health and including more vegetables in your diet can feel a bit intimidating – so I created the Fresh Start 28 program: a 4-week online course that includes videos, recipes, meal plans, and step-by-step directions on how to seamlessly include tons of vegetables into your diet. And lucky Heels To Laces subscribers get $30 off the program (thank you HtoL!). Make 2018 your year to eat more, not less.

Laura owns Instill Health and specializes in showing moms, no matter how busy they are, ways to incorporate healthy, balanced meals and snacks into their diets.

WHAT’S TRENDING
A healthier milk?
There is no doubt there is a ton of research on dairy and its inflammatory properties.  Classic symptoms of dairy sensitivity include respiratory & digestive problems, mucus build-up, gas, bloating, diarrhea, fatigue, joint pains, and skin issues. There are two components in dairy that can lead to these issues: casein (protein) and lactose (sugar).

Many avoid dairy because they experience symptoms after ingesting milk or cheese.  Many people have a lactose intolerance – they don’t produce the lactase enzyme required to break down lactose. People who do produce the lactase enzyme but still react poorly to milk are responding to the two proteins found in milk, casein (with a molecular structure similar to gluten) and whey. Many may think they have a lactose intolerance, yet it might be a difficulty digesting the protein casein.

Most people with lactose intolerance can eat foods that contain casein & whey (the proteins, not sugars). A lactose free product does not necessarily mean it is dairy free. A dairy allergy is often related to the casein.

Most of the milk we ingest is from cows that naturally mutated to produce a mix of A1 and A2 casein proteins. Published research suggests these A1 caseins can be the culprit for a large percentage of the population with digestive issues.

There is a milk called A2 that has received a lot of press lately. Their milk comes from cows that naturally produce only the pure A2 protein and none of the A1. You can find out more here (ps – there is a $1 off a half gallon on their site). The jury is still out – as this is a newer product, but it does get us thinking. We’ve tried the A2 milk and it’s quite delicious, with no discomfort issues as with other milks. However, more research is needed to determine if this addresses the inflammatory properties of dairy. For those that are lactose intolerant, it may not matter. For others who have a reaction to casein, this could be something interesting to watch.

We still believe in reduced dairy in your diet – however not all dairy is created equal. Butter and many cheeses contain zero grams of carbohydrate, which means they contain zero grams of sugar. And zero sugar means zero lactose, or at least close to it. In addition, the higher the fat content, the less the lactose.

A food sensitivity test can help you determine what your body reacts to – it can be pretty eye-opening. If you need a resource, contact us: info@heelstolaces.com

WHAT WE ARE OBSESSED WITH
Sometimes, you just gotta have it…

Calm Down
More than ever we are seeing people stressed out, overwhelmed, over-booked, over-inundated and unable to de-stress. We are not sleeping, not eating right and overly anxious. If you are experiencing any of these, you can get relief. This product, labeled the “anti-stress drink” is a natural magnesium supplement that has natural calming properties. It can also help with constipation.

Get A Little Wild
We have scoured the land for a healthy granola –  most of them have additives, high sugars, syrups, soy lecithin. Oh, did we stumble on a find. All the buzz words we look for: grain free, gluten free, non GMO, sugar free and even vegan. It’s time to get a little wild.

A Little Sweetness
Sometimes you need something sweet but just don’t want to go overboard. These cinnamon gems hit the spot. They offer the crunch, the sweetness and the snacking craving. Yes, we are bananas.

THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.

This has now become a staple in our fridge. Green Pea and Parsley Hummus. Stacked with protein, tons of vitamins, dose of veggie overload, addictive and so, so very easy to make. Game changer.

Ingredients

1 1/3 cups thawed frozen green peas
1/2 cup chopped fresh flat-leaf parsley
1/2 cup tahini
1/4 cup warm water
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
3/4 teaspoon kosher salt
2 garlic cloves

Chopped Raw vegetables

(note: Trader Joe’s has organic frozen peas and organic tahini in a jar)

Directions

Place peas, parsley, tahini, 1/4 cup warm water, olive oil, lemon juice, salt, and garlic in a food processor; process until smooth. (Blend in more water, 1 Tbsp. at a time, if hummus is too thick.) Serve with raw vegetables.

Best to double the recipe.

source: Cooking Light

WANT TO SHINE?
Have a product you’d like us to try and review for potential inclusion in our newsletter? Simply contact us: info@heelstolaces.com

WANT MORE?
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Disclosure: some product recommendations are affiliate sites, which simply means we get a small compensation from the companies that sell the products we endorse. We will never endorse a product we do not personally use or love. Opinions expressed are solely those of Heels To Laces.

 

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Summer Slumpin’

Ahh Summer. Slower, unstructured days, kids home, relaxing times. All good.keep-calm-and-relax-it-s-summer

Or not. Give me some structure and give it to me now.

My life is all about my kids. Literally. Despite my busy lifestyle and multiple career paths, my #1 job is to keep them fed, healthy and safe. During the school year, my days are completely structured with a schedule of maintaining my marketing business, training clients and keeping  the household afloat with quiet, focused time abound.

I have calculated that since the summer began (and we all know it began well before school ended), I have had exactly 17 minutes and 43 seconds to myself (ok, so maybe that’s a slight exaggeration). Not gonna lie, I have shed a few “I’m gonna lose my mind” tears. I am a mom that truly adores her children; yet I have found myself not being able to focus with a clear mind for more than 5 seconds (I refer to it as “mom ADD”) or have any “me” time. The struggle is real.

The luxury of healthy meal planning is out the window (mostly because the kids eat me out of house and home 12 hours a day) since we are at sport practices/games 6-7 nights of the week –  so dinner is typically at 4:30 or 8:00 pm and although in the category of healthy, it’s something quick and easily digestible. No time for mama to truly feed (or eat) a proper meal.  I find myself grabbing and picking all day – just to sustain enough energy to plow through.

Although I am (somehow) able to maintain regular workouts, I feel out of sorts and exhausted trying to add some normalcy to my days.

Sound familiar?

So, you ask…”What’s the solution?”

Let it go…Let it gooooo…Summer is the exact right time to loosen up your schedule. To enjoy the moment. To realize time is precious and the future is promising. Instead of fighting it, try to embrace it.

Some tips on how to make the most out of the unstructured-ness:

  1. Continue to fuel your body with as much healthy food as possible. Even if it’s grab-n-go try to choose unprocessed, organic and non-GMO. Tried to avoid eating out more than 2x’s per week.
  2. Keep physical. Kids home and can’t get to a class? Try the free 7-Minute Workout on iTunes or load the Nike Trainer app and get it done in your home. Aim for 3 really challenging workouts/week.
  3. Carve out YOU time….away from the kids. Away from noise. Designate your evenings to reading a book in a quiet space. Get up early to have an hour of quiet time with you and your coffee.
  4. Enjoy a cocktail (or two). Preferably during a night out with friends while wearing a swanky summer outfit. Try to keep it to something lighter like wine or spritzers. Not so much on the margaritas or Jack and coke.
  5. Hide from your kids. Just for a bit. In an office, in the basement, in your attic. Whatever works. Notice how they will find a game to play or a show to watch (I have them do 30 minutes in a summer workbook every day) and get some work done or cross off some to-dos. When we check things off our list, it makes us feel accomplished and less stressed.
  6. Drink a full pint of water first thing in the morning. It flushes out your system, hydrates you from the summer heat and gives you more energy for the day ahead.
  7. Sleep in. It’s ok. Everything will be waiting for you.
  8. Eat ice cream. Sundays are for Sundaes. That once a week indulgence is so worth it.
  9. Take a day trip. When we escape from the mundane, we become refreshed.
  10. Play music. It changes everything.
  11. Look forward. Planning things to look forward to in the future keeps us happy and optimistic.

And off I go to practice what I preach…

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The Italian Experiment

italiaThis April, we spent 10 days in Italy. Best. Trip. Ever. And we ate. Everything. Cheeses, oil soaked veggies, gelato, pizza, bread, pasta…All of it. The entire week, I did not have one stomach ache (typically I average 1-2/day) and I lost weight. Truth spoken people.

Aside from moving to Italy, there is a lesson in this – and it’s two-fold.

  1. Pure, unprocessed fresh food is good for your body. Period.
  2. Fat is good.

1st point – Italians barely use a refrigerator and do not load their pantries with snacks. Most of them use the college-sized dorm room versions our kids take to school. Everything is bought and made fresh daily. They do not manufacture or consume processed foods.

Now let’s focus on the 2nd point. As I’ve written about before, we have been taught to be afraid of fat and told “fat will make you fat”. I am here, as a witness, to tell you… that is a myth.

More and more we are learning that higher fat diets help balance hormones, make vitamins (A,D,E,K) more absorbable, promote skin, hair, cardiovascular & brain health, prevent diabetes and… help you lose weight. All calories are not created equal. That is a farce. But there is more to it. Some pure logic – some scientific.

The fat you will find in a frappuccino or a milkshake (kinda the same thing), in a processed protein bar, in frozen dinners, in cookies or even in over-the-counter cheese is not the fat I am referring to. These processed fats are not pure, fresh or organic. They are simply that – processed. And your body does not know what to do with them – so the chemicals are converted to fat in your body.

Enter the scientific: The hormonal effect of food is a much bigger part of the equation and is the most important factor when it comes to fat loss. Namely, insulin (the fat-storage hormone, not fat-releasing). According to Jonny Bowden, PhD, CNS – author of Smart Fat: Eat More Fat, Lose More Weight. Get Healthy Now, “the American high-carb, low-fat diet…causes a lot of insulin to be released. When insulin is high, the fat cells lock their doors and won’t release their goodies…and fat can’t be burned for fuel.”

Here’s the kicker. Carbs and protein effect insulin levels. Fat? Not-at-all. And it produces more energy per gram than any other food group. And this all works when you eat “smart fats.”

Smart fats include:

Extra virgin olive oil (hello, Italia)
Fish oil
Wild salmon
Nuts
Coconut, palm & nut oils
Dark chocolate (Italia, there you are again)
Free range, organic eggs
Fats from grass-fed organic meats

Toxic fats include:

Factory farmed meat on a grain-fed diet
Man-made processed fats and foods
Processed omega 6 veggie oils (corn, soybean, canola)
Fats damaged in cooking (see previous blog: Best Oils To Cook With)

So, the high-fat, high-fiber, high flavor, moderate protein-rich foods consumed in Italy proved to be the winners.

Try it. See how you feel and if you notice a difference. And always remember to source your fruits, veggies and proteins organically as much as possible.

To leave a comment on this article or any other blog entry, please fill in the “Leave a Comment” box under each blog entry on our site: Heels to Laces.

 

 

  • Sonja Gamgort

    A+ post! Should we skip the store bought packaged pasta then? Would love to look deeper at the case for eating grass fed meats versus grain fed!

    • Debra

      Organic fresh pasta is your best option. Definitely avoid grain fed meats if possible.

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