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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

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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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Updated TJ’s Shopping List

I am a loyal shopper of Trader Joe’s.

I discovered this find a couple of years ago and have never turned back. They have great, healthy selections with very reasonable prices. Although, like every supermarket, not everything they sell is “healthy”. You still have to read packages and ingredients.

I published this list quite a while ago and have since learned even more about healthier choices and selections. Plus, TJ’s has expanded it’s organic/non-GMO offerings – always a plus!

As before, I am not suggesting everything on this list is the perfect balance of nutrition, but most on the list are excellent choices. I have spent the time reading the packages and narrowing down selections.

Here ya go:Healthy-Nutrition-For-Optimal-Tennis-Fitness

Breads/Pastas/Crackers

Ezekiel Bread

Organic French Baguette

Organic Shells and White Cheddar Mac & Cheese (for the kids)

 

Organic Tri-Color Pasta

Organic Tri-Color Quinoa

Organic Brown Rice (in freezer section)

Organic Quinoa (in freezer section)

Organic Peanut Butter Crackers

Organic Whole Wheat Bread Crumbs

Multi-grain and Flaxseed Water Crackers

Cereals

McCann’s Irish Oatmeal (non-GMO)

Organic Oatmeal (or Steel Cut)

Uncle Sam’s

Organic Nature’s Flax Plus

Organic Heart to Heart

Organic Heritage Flakes

Organic Golden Flaxseed

Organic Chia Seeds

Sauces / Condiments/ Dips

Reduced Guilt Chunky Guacamole (my addiction – half the calories of normal guac – it’s made with Greek yogurt!) – this is NOT organic, but I just can’t resist!

Organic Hummus

Balsamic Glaze (I use on mozzarella & tomato sandwiches, as salad dressing, as a dip…)

Organic Reduced Sugar Strawberry or Raspberry Preserves

Organic Ketchup

Organic Marinara Sauce

Organic Pure Grade A Maple Syrup

Cinnamon

Proteins

Individual Goat Cheese Packets

Organic Lite Cheese Sticks

Organic Crunchy Peanut Butter (drain the oil from the top before eating!) – this only has organic peanuts & sea salt…nothin’ else

Trader Joe’s Organic Hemp Protein (choc or vanilla)

Organic 1% Milk

West Soy Organic Unsweetened Vanilla Soy Milk (I use in smoothies)

Organic Eggs

Organic chickpeas / black beans / kidney beans

Goat Cheese Cream Cheese Spread (great tasting and none of the artificial ingredients and “guar gum” of regular cream cheese)

Trader Joe’s Organic Shredded Mozzarella

Trader Joe’s Organic 1% Lowfat Greek Yogurt (large and individual containers)

Organic Mixed Nuts

Crumbled Feta

Shaved Grana Padanoi Parmesan Cheese

Organic Ground Lean Beef

Organic Chicken Breast

Snacks (suggest eating the top 2 in moderation vs. sitting down with a bag, but a serving is perfectly fine)

Organic Tortilla Chips

Organic Popcorn

Go Macro Protein Bar

Kind Bars

Produce

Organic Raw Broccoli

Organic Celery

Organic Carrots

Organic Sugar Snap Peas

Organic Broccoli Slaw (mix with yogurt, a little mayo, salt, pepper)

Organic Apples

Organic Oranges

Organic Bananas

Organic Pears

Organic Sweet Onion

Organic Tomatoes

Organic Peppers

Organic Tri-Mix Salad (in a bag)

Organic Applesauce (used in baking)

Organic Dried Turkish Apricots

Organic Dried Cranberries

Vegetables/Fruit (in the frozen aisle)

Organic Superfood

Organic Spinach

Organic Broccoli

Organic Sweet Peas

Organic String Beans

Organic Sweet Corn

Organic Frozen Fruit

Miscellaneous

Raspberry/Lime Sparking Seltzer

Electrolyte Water (mostly for my kids)

Organic Low Sodium Tomato & Roasted Red Pepper Soup

Organic Dark Chocolate

Organic Coffee (Decaf and Regualar) – grind yourself

Organic Coconut Oil

Ghee Butter

Organic Ketchup

Organic Sour Cream

Flowers – to treat yourself!

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Snack Attack!

Finding it challenging to come up with healthy snack options? We always find it helpful to have a
“go-to list” that you can pick from at any time. Following is a list of 25 great snack options, filled with complex carbs and protein. As always, we welcome your comments or additions (link at the bottom of this email)! Enjoy!

healthy-snacking-heading

  1. Organic low-fat Greek yogurt w/organic granola and/or hemp seed

  2. Mango smoothie: Frozen organic mango w/Kefir (unsweetened, low-fat)

  3. Bars – organic or non-GMO: Kind bars, Pure Organic and Fiber d’Lish

  4. Banana with organic peanut butter

  5. Organic broccoli dipped in organic guacamole 

  6. Hummus and organic veggies

  7. Organic cereal & milk (ie. Uncle Sam’s toasted whole wheat berry flakes & flax-seed, original)

  8. Organic cheese & whole wheat crackers

  9. Sunflower butter & organic whole wheat pita

  10. Cruncha Mame dried edamame veggie snack

  11. Saffron Road crunchy chickpeas (made with organic chickpeas) or homemade baked chickpeas

  12. Organic, lowfat popcorn

  13. Nuts (handful), preferably unroasted & unsalted

  14. Sunflower seeds

  15. Latte with organic milk

  16. Newman’s Own organic spelt pretzel (even better with organic guacamole or hummus)

  17. Annie’s whole wheat organic bunnies with a class of organic milk (1 serving)

  18. Food For Life organic sprouted whole grain English muffins with a bit of ghee butter

  19. Praeger’s California veggie burgers

  20. Hard boiled eggs

  21. Organic oatmeal

  22. Protein berry smooth – frozen organic berries, pure organic soy milk, 1 scoop pure whey protein

  23. Biazzo part-skim ricotta cheese and veggies

  24.  Organic greens shake with scoop of pure whey protein

  25. Steamed edamame

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