OPRAH; for the love of bread!

While I rarely voice my political or religious views I cannot hold my tongue when it comes to nutrition.

Why is it that Oprah's "I Love Bread" statement has me in personal emotional turmoil?  What started as a rant about an annoyance has thrown me into a blender of sorts filled with curiosity, fascination, pity, aggravation, guilt, all topped with a little awe.

Source: Oprah Magazine

Don't get me wrong. She is a phenomenon. I like Oprah. She has done some amazing things, beyond amazing in many cases, and her weight has not one ounce to do with any of it.

I think what's challenging me is her message beyond the bread.  What I'm hoping people will realize is Oprah endorsed diets are not the answer. If she had the answers, I would not be researching how much weight she has lost and gained over the years. I also hope people realize that Oprah is a human with human struggles and a brilliant marketing plan and business strategy. Based upon her Weight Loss Confession, with Bob Greene
I think she is uncomfortable in her own skin, and has not found the sustainable lifestyle fit to keep her confident and happy with her physical self. This is not to say that Weight Watchers is not working for her. I like Weight Watchers. Really, I have nothing against it. I've seen many people have success with it. I'm hoping it continues to work for her and she finds a place of peace in her life and with her lifestyle.

The additional struggle I have goes back to a statement I made in the past. Perhaps it is mass confusion that contributes to obesity and increased disease. The issue is not one food, one diet or one ingredient. There are also emotions to consider, hormones, stress levels and sleep.  Culture, genetics, ethnicity, income status and more all play into an individuals realistic and idealistic healthy weight.

Source: Cutthroat Kitchen | Food Network

As I see it, everyone has a cook in the kitchen and it's about to get cutthroat. Independent groups have vested interest in how people internalize what the commercial portrays. It's the proverbial food chain of life. Someone needs to eat bread or the grain industry takes a hit. There needs to be a face for weight loss companies or the business will flop and investors will loose out. The gluten free proponents were just finding a rhythm to mass marketing and creating a whole new industry and food group.

That's it. I feel better. Cleansed in a way. Putting things in writing really does help. I think moving forward I shall smile and think of my small friend Molly, who finds joy in all things Oprah and enjoy the commercial on her behalf. After all, its just a commercial.

Oh by the way, did you know Oprah's true drug of choice is potato chips.  Can you imagine that commercial???

THE RAGNAR EXPERIENCE

Over six months ago I added my name to a list indicating interest in a Ragnar Relay for Orange Theory Fitness Maple Grove.  At the time I new very little except that it was something of an adventure race and involved running. I knew no one on the list. So when the time came to commit, I stuck with my decision and paid my deposit.

It is only days post Ragnar and I think some of you may enjoy an insiders view of the experience, minus the smell of the van at race end.  IT WAS AWESOME! Why would one say this? After all, I was committed to 48 hours in a van with 5 strangers, to tag team 200ish miles with another van of six in 90+ degree weather through the hilly Mississippi River Valley from Winona to St. Paul.

So here are my thoughts in no particular order as to what I found in the Ragnar experience.

1. It pushed me out of my comfort zone. We've all heard "life begins" at the other side of it. Well after this experience I would have to say I agree. I just needed the reminder. 
2. Everyone has a story to tell and needs someone to hear it. For knowing very little about these people I will say I made 5 new friends for life that I would call in a crisis situation. Van Support Rocks! We shared sweat (no blood or tears) and a whole lot of laughs.  Each individual inspired me in some way and made this an experience of a lifetime. 
3. We all enjoy a good 'Kill' once in a while.  While this term may seem extreme, competitive or not, it is empowering to pass someone and provide a note of encouragement as you do. :-)
4. We can do anything we set our mind to even on limited sleep. We may question our sanity at some points but our strong bodies will respond when we put things back in perspective.
5. The Rewards far exceed the Risks. It's kind of like motherhood. You will forget the pain of the experience for the bragging rights, the swag, the photos and the team beer. Remember, I said kind of.
6. Fuel is necessary. All kinds, especially fluids. One of my teammates coined the term "Ragnafarians."  In high temps and increased humidity, supplements are key.  We all had our own. I of course brought extra and am proud to say no one dehydrated on my watch.
7. People are extremely creative! Costumes, team names, decorated vans, vehicle tags and signatures, all make for a weekend of entertainment that is fun and funny without the influence of alcohol. Seriously!!  I'm giving credit to the endorphins.
8. You never know who you will run into on a course like this.  I managed to see 3 girls I went to school with (I graduated from a high school of just over 400). I know there were several other people running I knew, but I did not see them. Interesting to say the least. 
9. Did I mention that even with an insane number of hills and extreme heat that the landscape is beautiful and night running is as cool as people proclaim?!
10. Last but not least, it takes time to recover.  I'm lucky to have flexibility in my schedule. I know others do not get to say the same. Sorry Tim, if we could have, we would have sent van support to help you with that load of gravel.  If they are like me they are still riding the wave of excitement when they see pictures and then find themselves ravenous for food and ready for the couch. 

Peace, Love and Ragnar On! Thank you for taking the time to read about this experience.  If you find yourself with the opportunity and even enjoy running a little bit, I would highly recommend a Ragnar Relay. If you really want to make it an extreme adventure, I see they are taking it to Hawaii! ALOHA!

Liz

Liz Blom, RD

Nutrition & Wellness Coach

Independent AdvoCare Distributor | www.healthygirlliz.com

For nutrition and wellness information follow me on Facebook @ http://www.facebook.com/lizblom.nutritionandwellness

Food Jag

Call me nuts, pun intended, however my daughter Lucy loves Nutella.  Lucy has been known to go on food jags.

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   food jag
2. A food jag is when a child will only eat one food item meal after meal. Some other common childhood eating behaviors that can cause alarm in many parents include fear of new foods and refusal to eat what is served.

I'm not one to prohibit a treat every now and then, but she loves it so much that her breakfast of choice is Nutella and honey on toast, then after school, a Nutella and honey sandwich and sometimes for a snack she grabs herself a banana and another spoon full of her sweet chocolate goodness.  So, correct me if I'm wrong, but I'm thinking this has surpassed the occasional treat. 

Contrary to the name which implies it is a nutritious "nut" spread, it is packed with sugar. So in effort to compromise I am on a mission to find a healthier substitute. I did find a Skippy Natural Dark Peanut Butter, but it's not making the cut. Not creamy enough and not sweet enough for my Lucy. Note, I have nothing against hazelnuts and we have no peanut allergies in our home so I have faith I will find the right product. 

Nutella Alternatives

What to do next?  I've begun my research and am going to further review this article: Move Over Nutella: Nine Alternative Chocolate Hazelnut Spreads

It will be trial and error and I realize I will likely spend excess money and time searching for, buying and trying products until I find what works. My guess is Lucy will be on to her next food jag by the time I get it figured out. Oh well, as it has been said, this too shall pass. 

Be Well!

Liz

Liz Blom, RD

Nutrition & Wellness Coach

www.healthygirlliz.com

For nutrition and wellness information follow me on Facebook @ http://www.facebook.com/lizblom.nutritionandwellness

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PB & PROTEIN BANANA OAT MUFFINS

In my preschool days I used to watch my mom bake. She would make recipes that were my grandmothers (including  coffee cake and jelly roles).  Sometimes she would bake us cookies and have them warm from the oven when we got home.  It was an art.  When my dad passed away at the young age of 34, the baking decreased and my mom went to work on an art degree so she could teach and earn an income.  It was several years until I took to baking in Home Economics, which I just recently learned is now called FACS. Let me tell you Mrs Englebretson, the kitchen looks the same as it did in middle school over 25 years ago. Anyhow, as time went on, life got busier. Baking became a rarity. Focusing on nutrition as my trade, baking took on a whole new life in food science.  It was not always about the taste as it was why something would rise, flop, coagulate, etc.  It also became less about taste and more about what the nutritional value was.

Long story short, this weekend I had some ripe bananas: the brown ones no one is likely to eat unless made into banana bread.  Although I still enjoy to bake and love the memories it provokes, I find I rarely take the time.  So based upon the details above, I started looking for a recipe that might work with some added nutrition value.  I added a few changes of my own and to my genuine surprise and pleasure, it turned out. I hope you enjoy it and thank you for letting me share.

PB & Protein Banana Oat Muffins

Ingredients:

• 1 cup creamy natural peanut butter
• 2 large brown bananas
• 2 eggs
• 2 scoops vanilla protein powder ( I used AdvoCare Muscle Gain)
• 1/4 cup honey
• 1 tsp vanilla extract
• 1 tsp baking powder
• 1/2 tsp salt
• 1/4 cup mini chocolate chips
• 1/2 cup oatmeal (I used Trader Joe's Gluten free)

Instructions:

1. Preheat oven to 400. 
2. In large bowl mash bananas, add egss and combine liquid ingredients. 
3. In seperate small bowl mix dry ingredients.  
4. Add all ingredients together and blend until smooth. 30-45 seconds.
5. Scoop or spoon batter into greased muffin tin. 
6. Bake 10-12 minutes or until muffins have set.

Yield: 12 Muffins  (serving size: 1 muffin)
Calories: 210  Carbohydrate: 20g  Fat: 13g  Protein: 9g 

I apologize to those who asked for the recipe a few days ago.  The dietitian in me had to calculate the numbers. 

Enjoy and Be Well!

Liz

Liz Blom, RD

Nutrition & Wellness Coach

www.healthygirlliz.com

For nutrition and wellness information follow me on Facebook @ http://www.facebook.com/lizblom.nutritionandwellness

Need a Pick-Me-Up?

For me it was coffee.  Do not get me wrong - I'm not saying an occasional cup of coffee is bad. I do believe in moderation and I still enjoy a good cup every now and then.  However at age 35 I found myself setting the timer on the coffee maker nightly, stopping in my local coffee shop, located conveniently in my grocery stores and spending extra $ on coffee drinks and sometimes reheating what was left in the pot at home in the afternoon.  Why was it then, I still found myself begging my daughter for naps and falling asleep in my kids rooms at 8:30? I must admit I had a problem.

So what did I do about it?  First, what I did not do. I did not drop all sugar, give up caffeine, drink water only, purchase only organic food, go gluten free, dairy free and fat free nor did I start sleeping 8 plus hours of sleep per night. More power to you if you choose this approach.

I added AdvoCare.  AdvoCare Spark replaced my coffee.

Insert what you must, regular soda, diet soda, energy drinks, high sugar snacks, etc. but I'm inclined to believe most people are craving a pick-me-up at some point during the day; wishing they had energy to play vs. watch those around them do so.  Seriously, how many times have you looked at a productive, energetic person or child and said, "I wish I had their energy or even half of it!"?

What I found with Spark is that the energy was lasting and focused vs. leaving me crashing and craving snacks and naps. One or two strategically placed in my day provides me with what I desperately need to make the most of my day; mental focus, productivity, and great energy for my workouts and some craving control.   I like that it has added nutrition, it comes in a variety of flavors and  it tastes good both hot and cold.

So here are the most common questions I asked (and now get myself):

http://www.pinterest.com/advocare/advocare-shareables/

QUESTIONS: 

1. What is it and what's in it?
2. Is it safe, and how many can I drink?
3. How does it compare?
4. What flavors does it come in?
5. Why/how does it work so the way it does? 

ANSWERS:   The Skinny on SPARK (Product Page)

Q) Where can one get it?
A) It is distributed directly to the consumer through an independent company representative.

• Example: My personal link.

Q) How much does it cost?
A) That depends. You may purchase it retail or obtain your very own discount. The first one might be free. Most distributors will provide you with a sample. I personally think this is a statement in itself about the cost.
Q) So do I have to order a certain amount or sell it?
A) Simply put, "no".
Q)  What and Who is AdvoCare?
A) ADVOCARE

~Be Well

Liz Blom, RD

Nutrition & Wellness Coach

www.myadvocarecoach.com

For nutrition and wellness information follow me on Facebook @ http://www.facebook.com/lizblom.nutritionandwellness

Do You Know What I Know??

January 1st, 2014 - Just around the corner.  This is the time I wish my highly advanced, protective workout-wear was really just that and protected me from the masses of people that will be fighting for space and equipment at the big box fitness facilities.  I think I actually went into hiding in anticipation and have been resorting to my basement to work out or I just skip it all together.  I am not proposing you do this, just stating what's taken place in my mind and home.  

So, like you, if I may be presumptuous, I have intentions of returning to society for an occasional class outside the comforts of home.  I will also be emptying the house of left over baked goods, high calorie beverages and any other nutrient deficient, yet tasty treats.  

I will also be partaking in a AdvoCare Herbal Cleanse, which is part of the 24 Day Challenge product bundle that is going on sale January 1. By clicking on this link or reviewing my last Blog you can find out -What is this 24 Day Challenge and Who is if for? 

Along with it I will be placing my an order for the new CU24 Level 2 workout DVD for the days I just cannot muster up the courage to fight the crowds.  

So what makes this any different from all of the other plans and promises you will see flash before your eyes? 

It is not a resolution... It is a lifestyle solution.  You will get coaching, nutritional guidance, recipes and find a supportive online community. You will also have peace of mind in our product safety.  Let me help you customize a plan to fit your needs so that you may have a whole lifetime of Energy, Wellness, Weight Management, Sports Performance and even an opportunity for Income.

Wishing You Happiness and Health for Years to Come!


Be Well,

Liz   

Liz Blom, RD

Nutrition & Wellness Coach

www.myadvocarecoach.com

For nutrition and wellness information follow me on Facebook @ http://www.facebook.com/lizblom.nutritionandwellness

Picky or Persistent?

We know what’s best for our children, and we have their best interest at heart. Then why is it, they can be so darned stubborn when it comes to food??  This takes me back to the early childhood programs I used to attend with my now 11 year old Amelia.  Dietary habits of toddlers and growing children were, and I'm guessing still are, a hot topic. One parent exclaims "For the past two weeks all my child will eat are bananas and dry Cheerios for breakfast, snack, lunch and dinner.  Now this morning when I have ten other things to do and have the Cheerios and a banana set out, my child said she does not like bananas and wanted egg and cinnamon toast."  Okay, I admit, that one parent was me!!

There are things that can impact the way a child will approach and enjoy food including temperament, exposure to a variety of foods, environment, growth patterns and sensitivities such as smell taste and texture. For those with kids, you will relate and for those without you might have to think back to your own childhood.  Where did you fall and how many of those habits have stuck with you?  To what level can we impact our children's (or the future generations) nutrition?

Like most things in life we will need to learn to lead by example.  Shop for a variety of foods to keep and prepare in your home that will expose your children to all of the tastes, textures, colors and nutrients available to them.  Create a pleasant mealtime without multiple distractions (television, gaming devices, books etc.)  As it becomes increasingly difficult with active teenagers this still should remain a priority at the very least once or twice a week.  Assign responsibility and adjust them as the child ages to include some meal planning and preparation. Encourage them to try new foods and try your best to avoid the power struggle...they never end well.  One of my favorite tips for a new food is to give them an out.  If they agree to try the food let them spit it politely into a napkin if they do not want to swallow it. Keep trying, tastes change.

Most important of all is to teach the child the why. They might not understand now or pretend to do so, but we also know they have a power to selectively listen.  How many times have you heard "You would not believe what little Johnny just repeated."  Make it something positive!  I once had a child tell me he does not eat a certain kind of yogurt because it had "high fructose corn syrup in it.”  Do you think his Mom was proud?  I was proud for her.  She had instilled a personal food value into her child.  Please do not over analyze that one.  Again, we choose our battles, but when it comes to the why we can have greater influence versus than using "because I said so." 

Give it time.  Regardless of how picky your child is, the main concern should be overall wellness.  Explain wellness to your children, work together, find a middle road if you must.  There will be trials and errors. I've had my fair share in my home and will continue to have them.  If you have a friend who you think might help influence some healthier changes, ask for help.  Everyone likes to be a nutritionist these days (sorry, calling it like I see it).  Just be cautious about where you get the advice from.  Ideally your friend will have some training or an interest which has led them to seek out credible information, however it is often easy to spot someone who is eating the way you might want to learn to eat or living the lifestyle you are striving for.

Be Well!

Liz

If you are looking for basic meal and snack ideas and want to know more about my nutrition philosophy feel free to visit my page on Facebook page at http://www.facebook.com/lizblom.nutritionandwellness