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In The Heat Of The Moment

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
“It may take some courage and faith for you to find your gifts, and then a little more courage and faith to share them. Follow your heart. The universe has a way of confirming your direction with open doors.” ~Richard Carlson (Don’t Sweat The Small Stuff)

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, here’s your truth:

Truth: When’s the last time you did something for yourself?
We go about our crazy lives…hours turn to days, days to weeks, weeks to months…and before you know it, you realize you have not made any time for yourself. Or worse yet, your body fights back with fatigue, medical issues or ailments. Let’s set the record straight. Self care is not selfish. It’s necessary. We all need time to recharge and taking time for yourself is OK.  Just as we fit in all the meetings and the to-dos and the laundry, it’s critical to fit in me-time to create more balance and peace in your life.

Self-care is crucial for our physical, emotional and mental well-being. It allows you to maintain a healthy relationship with yourself (your needs are important too), it allows you to avoid overworking (read: stress, exhaustion, emotional depletion and illness), it elevates your mood and boosts your energy level, it allows you to start living and stop just “existing” and offers you better physical health.* Life is short – take those moments.

Find something every day – whether it’s sipping a tea before you go to bed, scheduling that long over-due pedicure (we like the colors “All the hot spots” and “Best face forward”) or just meditating for 5 minutes before you start your day, to put yourself ahead of your to-do list and take care of yourself.

*Source: Forbes.com

ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts.

We all know exercising is good for us – and most of the focus is typically on health and weight loss…but did you know the benefits go far beyond those simple ideas? K2 Fitness, one of our on-going partners, chimes in on the extra goodness:

There is an important side effect of exercising – how you feel after doing it. Every workout has an immediate impact on your energy, mood, body chemistry, and even mental functioning. The endorphins released are specifically designed to make you feel good. All of these factors combined create your overall feeling of well-being.

The tricky part is that most of us are habit driven, and so our activity level (or lack thereof) is fairly consistent day-to-day and week-to-week. This makes the impact of each sedentary day less noticeable, since another similar day causes no obvious change. It simply perpetuates your current state, with a slow decline.

Why this matters: You could begin feeling a lot better than you do today by simply adding exercise. By maintaining a consistent, challenging exercise plan:

  • Your aches and pains can disappear.
  • You can feel light and your energy levels can soar.
  • Your mood can naturally become more optimistic.
  • You can avoid illness and disease.
  • You can think and process information quicker and with more clarity.

All of a sudden, once you’re in the groove of exercising regularly, you’ll forget about the pain, the sluggishness, and the discomfort that you used to live with. It’s a gift that you give to yourself with each workout. K2 Fitness offers private and group fitness classes. To learn more visit their website.

WHAT’S TRENDING
Naomi Parker Fraley.

Or otherwise known as the infamous Rosie in the Rosie the Riveter poster. 

This 96 year old powerhouse passed away this January, but her legend lives on as she continues to inspire us as one of the most recognized icons of our time. Would you believe she went unrecognized for 70 years? A report entitled “Rosie’s Secret Identity”, authored by Dr. James J. Kimble, revealed her true identity. The original wartime industrial poster hung in Westinghouse Electric Corporation plants in the 1940’s and was never meant for public display. It was intended to deter absenteeism and strikes against Westinghouse during war time. In the 1980’s it was rediscovered and became what is recognized today as a feminist symbol of power.

The “we can do it” message rings truer than ever today – in a time were women have risen to the top and fought for equality.

You may have noticed this image on our home page – where it continues to shine, symbolizing our passion to unite and empower women everywhere to live the best lives they can live. We adorn you, Rosie.

WHAT WE’RE OBSESSED WITH
Sometimes, you just gotta have it.

Live It Up
We all need them (life reminders) and a daily dose is just the way to get it. We peel away the pages of this calendar day by day, as we continue to get inspired and start each day with words of wisdom.

Beam Me Up, Scotty
We are consistently asked about multi-vitamins and which ones to take. Many believe that if you are following a balanced diet, you do not necessarily need a vitamin. However, we all know how challenging that can be and most of us are lacking in sufficient levels of essential vitamins and minerals. Women are specifically low in Vit D, Iron and Vit B’s. So, we do believe taking a multi helps your body function at optimal levels. This vitamin is one of the purest, most well sourced and nourishing options we have found and includes balancing, strengthening and immune health blends. Their motto is “farm to table” as they only use real, fresh, whole foods and blend them into their tablets. There are no additives (gluten free, soy free, vegetarian, dairy free, farm fresh, kosher). Farmtastic!

What The F
Fill me with some fiber. Fiber helps keep things…shall we say, regular. It is the indigestible part of plant foods that travels through our digestive system, absorbing water along the way and easing bowel movements. There is soluble – dissolves in water and binds with fatty acids to slow down the time it takes to empty the stomach and the rate of sugar absorption by the body;  and insoluble fiber – does not dissolve in water and stays in its original form and moves bulk through the digestive tract & controls pH (acidity) levels in the intestines. Foods with fiber: oats, brussels sprouts, oranges, flax seeds and beans. This is one cereal we have always loved, with 10 grams of fiber and only 4 ingredients.

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.

We know we promised most recipes would be super-easy. This one takes a little more effort – but believe us when we say it is all worth it. This is the real deal. You will not believe it is healthy.

Sticky, Ooey, Gooey Paleo Cinnamon Rolls
(approx 10 small rolls)

Ingredients:

For The Dough
For The Filling
  • 1 tbsp organic cinnamon (see previous post)
  • Honey, for drizzling
  • 1/4 cup pitted organic Medjool dates, finely chopped (Trader Joe’s or Costco)
  • 1/4 cup organic walnuts, finely chopped (optional)
For The Glaze
  • 2 tbsp honey
  • 2 tbsp coconut cream (Trader Joe’s)
  • Pinch of cinnamon
Instructions:
  • Whisk together the coconut oil, egg, honey, and vanilla in a medium bowl.  Add the almond flour, coconut flour, baking soda, and salt. Stir well to combine.
  • Transfer the dough onto a sheet of wax paper. Cover with another sheet of wax paper and roll out into a long rectangle. Remove the top sheet of wax paper. Drizzle the dough with honey and sprinkle with cinnamon. Top with the chopped walnuts and dates.
  • Use the wax paper to roll the dough into a log. Place the log in the freezer to harden for 15 minutes.
  • Preheat the oven to 325 degrees F. Slice the log into individual pieces, about 9 or 10 rolls. Place onto a baking sheet. Bake for 10-12 minutes until golden.
  • Meanwhile, make the glaze by stirring together the honey, coconut cream, and cinnamon. Once the rolls are golden, remove from the oven and drizzle with glaze. Serve warm.
You’re welcome.
Source: PaleoGrubs.com

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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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How To Become GI Jane

GI Jane“Don’t eat carbs!” That’s what we are told. But why the hype?

It’s the carbs you are eating. There are three basic forms of carbohydrates: sugars, starches and fiber. When you eat or drink something with carbs, your body breaks down the sugars and starches into a type of sugar called glucose, which is the main source of energy for cells in your body (fiber passes through your body undigested).

How does your body use this fuel for energy?

In the most simplistic terms:

  • When you ingest carbs – the hormone insulin is released and moves glucose from your blood into your cells to use for energy.
  • If your body takes in too much glucose and releases an abundance of insulin, your body can’t use all of the fuel – and it become stored as fat.

But let’s take this one step further. The carbs you are eating make a difference.

Every carb has something called a GI (glycemic index)

A food’s GI affects how quickly your body digests it and how quickly glucose enters your bloodstream. The source of the carbohydrate is especially important – foods that contain more processed carbohydrates have a greater effect on blood sugar levels than whole foods. Foods made with intact whole grains typically have a lower index. Foods high in fiber, especially soluble fiber, lower the GI index. Fiber slows down the digestion of food and therefore, the release of sugars into the bloodstream. Fiber (and fat) lower the GI of a food.

Examples of foods with low, middle and high GI values include the following:

  • Low GI: Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals
  • Medium GI: Sweet corn, bananas, raw pineapple, raisins, oat breakfast cereals, and multigrain, oat bran or rye bread
  • High: White rice, white bread, potatoes, pretzels, popcorn

Here’s a simple guide on the GI for popular foods: http://www.the-gi-diet.org/lowgifoods/

So what do I do with this information?

It’s important to understand how your body uses the fuel from the food you ingest.

The first source of fuel your body uses is carbs (glucose/sugar), then fat, then protein. So if you are taking in an abundance of processed carbs that your body can’t burn, the extra glucose is converted to fat – so you are never using your stored fat for energy, but only building more.

A food’s ranking on the glycemic index doesn’t necessarily indicate whether it’s a good or bad choice. It’s just an additional guide (it is much more complex than what is presented in this blog). It goes back to what we already know: as a general rule:  whole, unprocessed foods are the superior choice.

Another added bonus – the more active you are and the more muscle you build, the less you need to worry about how foods affect your blood sugar. Exercise uses the glucose stored in your muscles. Your body takes glucose out of the bloodstream to your muscles where it’s packed away for future use. This helps reduce blood-glucose levels quickly. More muscle gives you a larger storage area for glucose.

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Did You Know?

Below are facts on some common things we eat every day that you might not have known. Let’s classify them into the The Good, The Bad and The Ugly.

The Good

Skim Latte– Packed with protein, and half your calcium need for the day; it’s a “liquid meal in a cup”. Caffeine or what I usually like to choose…half caf…helps give you sbaboost of energy and fires up your metabolism. If you do want to add a little flavor – ask for one pump (vs. the typical 4 pumps). You will save 60 calories and 15 grams of sugar. Be wary of the “skinny” latte– which is made with artificial sweeteners.

Organic Whole Grain Cereals – A cereal such as Uncle Sam’s has only 4 organic ingredients: Whole Wheat Kernels, Whole Flaxseed, Salt and Barley Malt. Weighing in at 190 calories, 5 grams of good fat, 38 carbohydrates (of which, 10 grams are fiber!), less than 1 gram of sugar and 7 grams of protein. What a perfect meal!

Non-Fat Greek Yogurt – One cup of Fage Total 0% Fat Greek yogurt is only 100 calories and 7 grams of sugar (vs. most flavored yogurts with over 22 grams of sugar), 18 grams of protein!, and 20% of your daily calcium requirements.

Pure Peanut Butter – Peanut butter is chock-full of protein, with heart-healthy monounsaturated fat. Benefits of one serving of peanut butter:

  • 3 mg of the powerful antioxidant vitamin E
  • 49 mg of bone-building magnesium
  • 208 mg of muscle-friendly potassium
  •  0.17 mg of immunity-boosting vitamin B6
  • Can decrease your risk of heart disease, diabetes, and other chronic health conditions

Choose one with no additives…peanuts only and maybe a little sea salt. Best to eliminate anything that ends in “y”…Skippy, Jiffy, Teddie, Freddy…and be cautious of the term “natural” on a label – it’s a marketing term and doesn’t mean anything. Organic is ideal. If you are allergic, try soy nut butter. Same great protein benefits.

Eggs – Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients.  A large egg contains:

  • only 77 calories
  • only 5 grams of fat
  • 6 grams of protein
  • all 9 essential amino acids
  • rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others)
  • 113 mg of Choline – a very important nutrient for the brain, among other things. A study revealed that 90% of Americans may not get enough choline in their diet.

The yolks contain most of the nutrients! Omega-3 enriched or pastured (raised on a pasture and grass fed) eggs are much more nutritious than factory-raised chickens. 

Whey Protein – Whey protein is considered a complete protein, contains all 9 essential amino acids and is low in lactose content. Additional benefits include:

  • weight loss
  • increased muscle mass (vs. fat)
  • increase in glutathione levels (your body’s main water-based anti-oxidant)
  • decrease in triglycerides and total cholesterol while increasing HDL (good cholesterol)
  • increase in immune system function and power in sports and decreased recovery time and symptoms of over-training

Quinoa – also known as the “SuperGrain”. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all 9 essential amino acids and it contains almost twice as much fiber as most other grains. It contains:

  • iron
  • lysine (mainly essential for tissue growth and repair)
  • is rich in magnesium
  • high in Riboflavin (B2) (improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells)
  • has a high content of manganese (an antioxidant)

The Bad

Smoothies – depending on the ingredients, can have up to 1,500 calories, 60 grams of fat and 60 grams of sugar. Best to lean toward the natural ingredients – fresh fruit, milk, water, whey protein. 

Granola – has long been viewed since back-in-the-day as a “health food”. There are wonderful properties to granola and trail mix, however, they are often made with butter and oil and have up to 400 calories per cup. Shop for the lighter variations, or make it yourself.

Salad Dressing – Newman’s Own Ceasar Dressing has 150 calories per 2 tbsps. , of which, 144 calories are from fat, and 420 mg of sodium (Ranch is 140 calories, 135 from fat). Even if you choose the “light version”, you start to sacrifice nutrition for artificial ingredients. Try a balsamic glaze with natural spices (garlic, salt, pepper, mint).

Fat-Free Foods – you are better off just eating the real thing, or reduced fat…most fat free foods have a ton of added sugar and high fructose corn syrup – added empty calories which cause you to eat more. Healthy fats are essential to our diet – it’s just important to eat them in moderation.

100 Calorie Packs – convenient packs do not change the nutritional content. Your snack may still be too high in sugar, fat, carbohydrates or sodium, even if you’re eating only 100 calories. And they generally leave you unsatistifed and craving more.

Bagels – most bagels are a dense, bleached, processed flour carbohydrate that usually contain about 500 calories, equivalent to 5 slices of bread. All of those carbs will give you a quick boost than a hard crash. They are typically made with white flour, are very difficult for your body to ingest and have several inflammatory properties. If you choose to eat a bagel, opt for whole wheat or oat bran.

Gatorade –

  • A single serving of Gatorade contains 14 grams of sugar – a mix of heavily refined sucrose syrups and glucose-fructose (most 20oz bottles are 2.5 servings or 34 grams of sugar)
  • Contains a ton of sodium – an unlikely candidate for any beneficial electrolyte restoration (when the body experiences short periods of exhaustion and fatigue, it does not need mass amounts of sodium)
  • It uses brominated vegetable oil (BVO) to increase fluidity and uniformity (like other sugary drinks). BVO is also used to create lead dissolving additives for gasoline, photographic paper films, fire-extinguishing materials, and agricultural fumigants. More than 100 countries have outlawed the substance altogether.
  • Because of the amount of carbohydrates in Gatorade, over consumption can cause obesity.
  • Ingredients include:  water, sugar, table salt, carbohydrates, electrolytes (110 mg sodium, 30 mg potassium, 93 mg chloride), high fructose corn syrup, artificial colors, glucose and fructose.

Sugar Cereal- It is common for nutrition-minded shoppers to pick “healthy choices” such as Honey Nut Cheerios, Raisin Bran and Cascade Granola. Honey Nut Cheerios actually has the equivalent amount of sugar to Fruity Pebbles. And most other cereals have significantly more. In fact, many of these cereals surpass the half-way mark for how much sugar many experts believe we should consume in a day.

The Ugly

Donuts – Sorry to say, a donut is not food. Nutritional info for a Dunkin Donuts Chocolate Glazed Cake Donut: 370 calories, 24 g of fat (11 grams of saturated fat), 390 grams of sodium, 35 carbs, 17 grams of sugar and 3 grams of protein. And this is a common breakfast. Ingredients include:

Mono and Diglycerides, Sodium Stearoyl Lactylate, Cellulose Gum, Soy Lecithin, Guar Gum, Xanthan Gum, Artificial Flavor, Sodium Caseinate (a milk derivative), Enzyme, Colored with (Turmeric and Annatto Extracts, Beta Carotene)

Frappuccino – A Grande Java Chip Frappuccino have 460 calories, 18g of fat (12 grams of saturated fat), 50 mg of cholesterol (17% of daily value!), 72 grams of carbohydrates, 66 grams of sugar! (no, that is not a typo) and 6 grams of protein. Ingredients in a frappaccino (not including the chips) include:

  • Coffee Frappuccino Syrup: Sugar, Water, Natural and Artificial Flavor, Xanthan Gum (E415), Preservative: Potassium Sorbate (E202), Citric Acid (E330), Caramel Color (E150)

With the light Frappuccino, it may be fewer calories however; you are ingesting even more chemicals:

  • Light Coffee Frappuccino: Water, sugar, Erythritol (E968), Natural Flavors, Salt, Carageenan (E407), Xanthan Gum (E415), Maltodextrin, Preservative: Potassium Sorbate (E202), Citric Acid (E330), Reb A, Color: Caramel (E150d, E150b)

Processed Deli Meats  – most are prepared from chunks or pieces of meat and bonded together with non-meat additives and meat emulsions cooked to coagulate and bind the chunks of meat into a “shaped form” of meat. Often include nitrates, up to 460 mg sodium per serving, carrageenan, meat by-products (read – bones), corn syrup, gelatin and emulsifiers. Your best bet is the real thing – roasted turkey. Make it and slice it for the week. Or visit Batavia. Best turkey sandwich in town.

Soda / Sugar Drinks – 1 can of Classic Coke contains 140 calories, 39 grams of sugar and includes high fructose corn sugar, caramel color, phosphoric acid, “natural flavors” and caffeine. Snapple is not any better, against popular belief: 1 bottle = 150 calories, 36 grams of sugar.

Chicken Nuggets – There are truly no “healthy” chicken nuggets unless made from scratch – if any, possibly Bell & Evans with simple ingredients of white breast chicken & whole wheat breading. Typical ingredient list for chicken nuggets includes:

Boneless, Skinless Chicken Breast with Rib Meat, Water, Potassium Lactate, Sugar, Corn Syrup Solids, Modified Food Starch, Salt, Flavorings, Sodium Phosphates, Sodium Diacetate, Carrageenan. Dextrose, Calcium Propionate (to Protect Freshness), Guar Gum, Potassium Sorbate (to Protect Freshness)

English Muffins – Perfect example of a processed food. Ingredients in Thomas’ include:

mono and diglycerides, datem, sodium stearolyl lactylate, ethoxylated mono-and diglycerides, dextrose, wheat sour, guar gum, lactic acid, molasses, fumaric acid, azodicarbonamide, , caramel color, acetic acid, sucralose, nonfat milk

Try a brand that is organic or whole wheat with 5 or less ingredients.

Fruit Snacks/Gummies: a recent fruit snack was given to my son in a party bag…it is produced by “Healthy Food Brands” and the ingredient list is as follows:

grape juice concentrate, corn syrup, sugar, modified food starch, apple puree, gelatin, citric acid, sodium citrate, ascorbic acid, natural and artificial flavors, FD&C Red, Yellow 5, Blue 1, Red 3, carnauba wax.

One guess if I let him eat it?

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