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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?
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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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Delicious & Healthy Summer Desserts

Summer is a great time to entertain and take advantage of the delicious fruits available.  Here are four yummy, healthy and simple desserts to make for your family and friends.  Enjoy!

Grilled Peaches with Yogurt and Honeygrilled-peaches

Ingredients: 

  • 4 medium ripe peaches, cut in half (pit removed)
  • 1/2 cup honey flavored fat free Greek yogurt
  • 4 tbsps honey
  • cinnamon (to taste)

Directions:

  1. Grill peaches cut side down on low or indirect heat until soft (about 2-4 minutes on each side).
  2. Combine yogurt and cinnamon.
  3. Pour 1 tbsp yogurt over each peach half.
  4. Drizzle with honey and serve.

Banana Ice CreamGuiltless-Banana-Ice-Cream

Ingredients: 

  • 4 ripe bananas frozen
  • Optional toppings: nuts, chocolate syrup, sprinkles, strawberries or blusberries

Directions:

  • Place 4 frozen bananas into the food processor and mix until creamy.
  • Scoop into individual bowls.
  • Top with whatever you love best.  My favorites include nuts, chocolate syrup, blueberries, strawberries or sprinkles.

Peach and Blueberry Cobblerimages

Ingredients: 

  • 4-5 cups sliced and peeled peaches (Tip – Lightly score the bottom of peach with an X and then blanch peaches for about a minute in boiling water.   Run cold water on peaches as you gently pull skin right off).
  • 1 pint blueberries
  • 2 tablespoon lemon juice
  • 5 tablespoons maple syrup
  • 1 cup almond meal
  • 1 cup gluten-free oats
  • 1 teaspoon cinnamon
  • 1 teaspoon sea salt
  • 4-6 tablespoons coconut oil

Directions:

  1. Preheat over to 400 degrees.
  2. Toss berries, fruit, lemon juice & 3 tbsps maple syrup in a shallow baking dish.
  3. Mix almond meal, oatmeal, salt and cinnamon in a large bowl.
  4. Add the remaining 2 tbsps of maple syrup and 4 tbsps coconut oil and mix until just combined. More coconut oil can be added to get desired consistency.
  5. Crumble the mixture over the top of the fruit and then bake for 20-25 minutes, until top is browned and fruit is bubbling.
  6. Allow to cool slightly before serving.

Homemade Popsicles44bc3bf9fe4b21dae270ae6193b81df5

 Ingredients: 

  • 2 cups fresh ripe strawberries, cored and quartered
  • 3 tablespoons agave syrup (maple syrup can be substituted)
  • 1 teaspoon lemon juice
  • ½ cup plain yogurt

Directions:

  1. In medium sauce pan, simmer the strawberries and agave until very soft, about 5-7 minutes.
  2. Pour into blender or food processor, add lemon juice and pulse until fruit is pureed but not liquefied.  You should have about a cup.
  3. Chill and refrigerate until cool.
  4. Stir in yogurt into chilled mixture and combine.
  5. Pour into popsicle molds and freeze for at least 8 hours.
  6. When ready to eat, run warm water over the outside of mold and gently pull popsicle out.

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Seven Dieting Myths

Every year there are new trends and updated suggestions for healthy eating and weight loss.  Some are simply useless and others can be counterproductive.   After reading about many of these trends, we came across an excellent article from Refinery29  that was re-posted on The Huffington Post . It embraces the Heels to Laces way of life: avoid fad diets and instead live a healthy and balanced lifestyle.  We have posted a portion of the the article below:

As a culture, we go through phases with our diet preferences — low-fat gave way to low-carb, dairy-free begat gluten-free, and eggs (poor eggs) are either omega-rich wunderkinds or insidious cholesterol bombs depending on the current political climate and whether or not Mercury’s in retrograde. Yet, there are some out-there diet myths that we simply can’t seem to shake.

Myth #1 You shouldn’t eat dinner (or anything else) after 7 p.m.

“There is no universal time that everyone should stop eating,” says Kinsella. “People get up at different times, go to sleep at different times, and eat at different times. Many countries eat dinner later than Americans but their populations weigh less than Americans do. Unless someone has an eating disorder and needs to eat at regular intervals to establish normalized hunger cues, or someone has a self-care reason for eating (like they’ll soon be stuck in a meeting without access to food), it is more important for people to be connected to their internal hunger cues than to be eating based on an external influence, like the clock.”

What’s even more curious is how this diet myth originated. Kinsella wonders if the don’t-eat-at-night rule may have more to do with how we regulate our earlier meals while dieting. “Some people get in bad cycles of skipping breakfast and then overeating at night,” she says. Furthermore, it’s often not about the time we eat but how we’re eating. “Sometimes, people find themselves late-night snacking out of habit while they’re watching TV. Both these patterns should be addressed simply because they aren’t self-care behaviors. But, non-hunger mindless snacking at 9 a.m. would be just as much of an issue as [it is at] 9 p.m.”

Myth #2 Your body doesn’t need carbohydrates. Carbs make you fat.

This line of thinking is central to quite a few diet programs, but Kinsella puts it right to bed. “With the exception of specialized diets for medical necessity, if someone isn’t eating carbohydrates, they aren’t functioning at their optimal level,” she says. “The brain alone uses 130 grams of carbohydrates per day. Carbohydrates are also necessary for serotonin production.”She adds that the maligned molecules are even more important if you engage in even moderate exercise. “Carbohydrates are the main source of energy for exercise and many people do not feel good when exercising without them. Since exercise is an essential component of self-care and health, eliminating carbohydrates can be detrimental to overall health.”Again, no one’s arguing that you need more Wonder Bread in your life, but “whole grains, beans, fruit, and vegetables all contain carbohydrates and are excellent sources of fiber. For this reason, many people on low-carb diets experience an unwanted side effect: constipation.” We’ve all been there. Let’s not go there again.


Myth #3 Paleo is the ideal diet, because we were all once Paleolithic people.

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This one particularly irks me. It’s at once so attractive to the dieter (“Of course! Ancient man didn’t have spaghetti, so I shouldn’t, either!”) and so ridiculous (Ancient man didn’t have lentils, and therefore lentils are bad for you?). We also need to acknowledge that we don’t live like ancient man. Consider, for example, that modern produce bears little resemblance to its Paleolithic ancestors. And, hunter-getherer diets varied drastically depending upon where the population lived. Lastly, when is the last time you actively pursued your steak before eating it?

No matter how healthy we aim to be, most of us will not continue an eating program if it doesn’t satisfy us. And, Kinsella warns, “the Paleo Diet certainly doesn’t emphasize enjoying your food. When people don’t enjoy their food, it’s difficult to eat mindfully and it is very difficult to sustain… If we look at the research on losing excess weight, it’s clear that people that include highly enjoyable food are actually more likely to maintain their loss.” In other words, we can put in painstaking dedication and effort to supplement the nutrients that paleo lacks, but the call of the bread or cheese — or even lentils —almost always wins out.“The Paleo Diet is based on eating food that can be hunted, fished, or gathered, such as meat, fish, shellfish, poultry, eggs, veggies, roots, and fruit, like berries. It does not include grains, dairy, beans, salt, and sugar. Whole grains, dairy, and beans are nutrient-rich foods. By eliminating them, you could be setting yourself up for a deficiency or eliminating nutrients that help prevent disease.”

Myth #4: There is such a thing as eating right for your blood type.

“No. There is no scientific evidence to support special diets based on blood type.”

Myth #5: Juicing is healthy and cleansing is necessary.

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I think we all know where this is going, but just in case:

 “The liver and kidneys are the body’s own detoxification system. They do a fantastic job of continuously removing waste products and toxins without the help of juice. Furthermore, there are some obvious drawbacks of juicing; juices are inadequate in protein, fat, essential fatty acids, and fiber. These nutrients are crucial for satiety and vital components for a balanced meal. The protein factor is particularly crucial here. When protein intake is inadequate, the body catabolizes protein from muscles and organs. Hence, someone on a juice cleanse ends up losing muscle mass — a major contributor to metabolism. They’ll likely end up with a worse body composition in the end.”

Read the rest of the article at http://bit.ly/1u0LYME

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