Engine 2 Diet Day 1

I watched a bunch of documentaries and read a few books and they all came back to the same message.  The best way to reduce my risk for many of the modern western world diseases I needed to consider a vegan diet.  Well easier said than done.  My friends and family can attest I mentioned my desire for several months but just never made the commitment.  I am 34 years old, keep busy with rec league soccer, TRX and an active social life.  Oh and my husband and I are trying to have a baby, our first baby.  So I guess that means it is time for me to start getting healthier!

 I picked up the Engine 2 Diet by Rip Esselstyn and I realized it is time to give it a try and this is as easy as any other way to start.  I have been a vegetarian for almost three years and yet I find that my diet is still very dependent on animal products. Also I consider myself pretty healthy, but I make bad food choices frequently, especially when I am socializing.  And then my kitty, Iggy, was recently diagnosed as a diabetic.  Yup I am working to be healthy and I over feed my kitty to the point he is a diabetic.  Really sad, but we are actively working to find the right diet and level of insulin for him. 

Ok so I read the book and it got me motivated to jump on the band wagon yet again.  So here I am.  I thought if I document the process, post it, and share my info it would keep me hooked, honest and give other motivations! I am going to share my starting info.  I am not too proud of this info, hence, why I want to do this before I become a mom.  I plan to exercise with cardio and strength training as described in the book.

Here is my info I collected on Sunday before I started and the blood work is from the last time I gave blood to Hoxworth on 2.26.2013.  Nice added bonus to giving blood is a free chance to look at your blood work J

Measurements	My Start
Weight: Total	146.2 lb
Weight: Water	52.4%
Weight: Fat	25.1%
Measurement:  Height	5’ 6”
Measurement:  Waist at naval	34.5
Measurement:  Bust	26
Measurement:  Hip	37
Measurement:  Booty	39
Measurement:  Thigh	L 22.5   R 22
Measurement:  Calf	L 14      R  14
Measurement:  Arm	L 11.5   R  12
Measurement:   Neck	13
BMI	23.6
Waist to Height	.52
Heart Rate: Standing	72 bpm
Heart Rate: Exercise	132 bpm
Heart Rate: Rest	80 bpm
Hoxworth: Blood Pressure	121/77
Hoxworth: HCT	42%
Hoxworth: Total Cholesterol	194

My goals are to lose weight, improve  the above numbers, reduce this constant tired feeling,  fall asleep at night, sleep through the night and wake up easier each morning, increase concentration, reduce sick time and hopefully heal some of my ailments like my knees and ear aches.  I know some of these are related to me stopping birth control but I hope I can improve them by trying this challenge.

If you are interested in starting too; consider the below website, The Engine 2 Diet and Forks Over Knives documentary. And make sure you talk to your doctor too

http://engine2diet.com/

http://www.forksoverknives.com/

Why I became a Vegetarian

A few years ago I heard Alicia Silverstone was a vegan and that she wrote a book about her choice and how she lived the choice.  I had always had a strong desire to become a vegetarian but never made the commitment.    When I heard about her book ‘A Kind Diet’ I have to admit I was intrigued to see if the actress that once stared in ‘Clueless’ was able to educate me on vegan living.  In parallel my roommate was reading ‘Skinny Bitch’ which is also a book written on a vegan lifestyle that I have not yet read. 

Vegetarian- is one that does not eat the flesh of an animal.  If you still eat fish you are not a vegetarian.   There are subsets of vegetarians; ovo, lacto and ovo-lacto vegetarian.  I am ovo-lacto vegetarian.  Meaning I eat eggs, dairy, honey etc. but not the flesh of animals.

Vegan- is one that does not eat flesh or any animal products: dairy, honey, some wines, eggs, and gelation.  There are even subsets of vegans but I won’t go into them.  They are not something you will jump into tomorrow.

I purchased Alicia’s book and read it in no time.  It is a quick and easy read and she keeps you engaged with real-life stories of hers and others.  I have to admit I thought it was a great starter book to get me motivated to change.  What I liked is that it gave perspective on why she went down the vegetarian/vegan path.  She shared the reality of how my bacon cheeseburger was raised, feed, slaughtered and processed.  She gave insight on this impact on the planet.  And she gave insight on the reality that you can live and thrive on a vegan diet.  I was like many people.  I liked the idea of my meat not resembling the animal it was and I liked not knowing how it got to my dinner table.  Funny thing is that as I talk to friends and family that is what they always said.

‘I am happy being ignorant, Valerie. Please don’t make me think about and know where my burger came from!!!”

In 2010, however, I felt it was time to begin to face reality and understand what I was doing to my health and the planet’s health.  (I will go into more details in other posts).   So after putting down Alicia’s book I began changing.  I won’t say it was easy because it wasn’t and still is not always easy.  I did have an advantage.  I didn’t eat fish, could care less about having steak and only pork I liked was bacon.  It will be a bit harder if you like all more than I did.  So I slowly cut out food.  At the time I lived alone so it was easy to change my diet and just not have the meat around.  It was a bit harder when we went to a wing joint with friends. My husband still eats meat and it can make meals a bit more complicated.  Oh, I still have 1 meat meal a year, Thanksgiving.  I just can’t give that holiday up.  However, with that said you will begin to notice that you feel different eating less and less meat, you feel cleaner, lighter, healthier, have a bit more energy and a bit happier.  I loved how I felt after I gave up meat for a month or so.    I felt so good in fact that the temptations were no longer temptations.  Another added bonus is I haven’t had a sick day since.  Don’t get me wrong, I have gotten stomach viruses and colds, even the flu but I don’t stay sick for as long, and I feel better when sick.  I can often get a little extra rest and feel like myself again.  (I will admit that I have the luxury that I can work from home on days that I feel under the weather and that allows me to work with a fever). 

So what do I eat that separates me from a vegan?  Well I do my best to reduce the animal products I do consume but I do eat dairy, eggs and honey.   

So I use vegan butter, Earth Balance, which tastes amazing!  Be warned it is all oils.

 I drink almond milk at home and soil milk when I am out. You can make the switch slowly by going for the sweetened kind then the un-sweetened.  I never have the sweetened milk any more

I switched from ranch dressing to balsamic vinaigrette (most of the time). 

I eat less and less eggs and hold the mayo as much as possible and make a few other changes from here and there.

What I noticed is that you will begin to taste things.  I mean really taste them.  They won’t all taste like fats, salt and sugar.  It is great but makes me less than thrilled with most restaurant food but almost all restaurants have at least a veggie burger on the menu.  I love being a vegetarian and have been going back and forth on vegan for some time now.  I imagine that at some point I will make that move too.

Here is a great website that was developed after Alicia Silverstone published her book.

http://thekindlife.com/

Also maybe you will find it interesting to see who else is a vegetarian!!!

http://www.allamericanspeakers.com/Celebrity_Vegetarians.php

Treating Depression with Nutrition

                Depression afflicts many Americans.  Some reports estimate as many as 19 million Americans over 18 suffer from depression.   It afflicts women twice as often men and more Americans suffer from depression than cancer or heart disease.  I think that depression is only natural.  It is the feelings created by situations and lack of nutrients where it is needed.  Depression is often treated by aiding neurotransmitters.  Neurotransmitters transfer messages between brain cells.  I believe that we have the ability to treat most of what afflicts us when we give ourselves what we need.  Often what we need is proper nutrition.  Consider the below to keep you mind healthy

1.       Get your zzzzzs.  Sleep allows you to repair and rebuild your body and processes what you have taken in for the day.  Including food and memories.  You actually burn more calories in these processes than you do watching tv.  So get 6-8 hours a night.

2.       Hydrate.  Your body is about 60% water and you require it for many body functions.  Water helps your kidneys function and clean toxins from the body as well as energizes your muscles.

3.       Get your sweat on. Exercise is great at helping to remove toxins in your sweat and your muscles, good at helping to keep the mind active and great for helping the body to digest and move nutrition through the body.

4.       Maintain a healthy weight.  Fat has a tendency of holding toxins.

5.       Get your essential antioxidants.  Antioxidants such as beta carotene, vitamin C, E, B, B12, iron, zinc and selenium.  Antioxidants are helpful at reducing free radicals’ impact.  Free radicals can be very damaging to your brain. All can be found in Chlorella and Spirulina. 

6.       There are links between the neurotransmitter serotonin and carbohydrates. Eat healthy whole grains and stay away from bleached flour and processed sugars.

7.       Omega 3 Fatty Acids.  Studies show that people who are deficient in Omega 3 Fatty Acids have a higher rate of depression.  Add flaxseeds, nuts, dark leafy greens and avocados to your diet in small doses.  Note when adding flaxseed it is best to grind it up first as the hard shell is not easily digested.

Always consult your doctor and don’t be afraid to talk to friends or family.  Depression affects many and there is nothing wrong with asking for help.

Resources

http://www.afsp.org/index.cfm?page_id=050CDCA2-C158-FBAC-16ACCE9DC8B7026C

http://www.webmd.com/depression/guide/diet-recovery

http://www.webmd.com/depression/guide/diet-recovery?page=3

Aloe Vera: Your First Aid Plant

            House plants are a great for adding a bit of character and life into your home.  They also cleanse the air and convert the carbon dioxide you exhale into oxygen you inhale. But Aloe Vera is more than just a house plant, it has medicinal properties. This succulent plant can be used to help treat a number of issues when it is applied externally.  Some believe it can even have health benefits when taken internally.  I personally have not made the move to digesting aloe but I use it for a number of skin issues.

Below are a number of the benefits of Aloe Vera

1.      Aloe Vera is great for soothing and reducing pain from burns and sunburns and helps the skin heal.

2.      Aloe Vera helps cuts heal.

3.      Aloe Vera helps reduce scars.

4.      Aloe Vera reduces inflammation when applied to an injury, cut, or burn.

5.      Aloe Vera helps cells regenerate.

6.      Aloe Vera hydrates you skin.

7.      When digested Aloe Vera reduces constipation.

8.      Some research suggests that when Aloe Vera is digested it helps reduce cholesterol.

9.      Some research suggests that when Aloe Vera is digested it helps lower blood sugar.

Why don’t you consider bringing home a Aloe Vera plant too.

Resource

http://www.newsmax.com/FastFeatures/health-benefits-of-aloe/2011/02/22/id/387035

https://www.foreverliving.com/marketing/Page.do?name=benefits

http://www.herbwisdom.com/herb-aloe-vera.html

Composting: It is easy and has benefits

            I bought a house a few years ago and my roommate and I really wanted to start composting.  Why you ask?  Because we thought it was cool.  I know silly reason but when the county we lived in offered their residents some pretty cheap compost bins, we took advantage of it.  I have been composting for about 4 years now and learned a few things.

1.      Your dirt output is totally dependent on your input and how often you mix it up.  I am personally very bad at the mixing and mix more in the summer than winter.

2.      You can compost virtually everything that isn’t meat and dairy but if you plan to use it in the food garden then you may want to stick with organic material.

3.      My husband and I really only need to take the trash to the curb every 2 weeks.

4.      It doesn’t smell as bad as I thought it would.  When I take out the compost every few days and mix it more there is little smell and no pesky critters.  When I am a bit lazy it shows.

5.      It is great for the soil.  Composting adds nutrients, aerates the soil and can allow the soil to hold water or plants better.

6.      The more people compost the less waste in landfills and maybe, hopefully, less of a need for more or larger landfills.

What can you compost and what cant you compost?  Well pretty much everything that comes in your home can be composted but metal, plastic, styrofoam, meat and dairy.  I added a list of a few other no nos below.  I could compost paper and fabric.  However, since I don’t know if there are toxins in the dies or inks, I choose not to compost them.   I compost veggie and fruit scraps, tea bags, coffee grounds, egg shells, yard waste, house plant waste and even dryer lint.  Here is a picture of my compost container

     Today you can find compost bins for sale pretty easily, online or in the home and garden stores.  If you want to do this casually then any bin that catches your eye will work.  If you want to produce soil then consider a rotating bin.  They are much easier to churn and increase the decay process.

 Happy Composting!

NEVER COMPOST:

Bread products: normally contain animal products, eggs, milk, or butter

Cooking oil:

Diseased plants: You don’t want to spread the disease

Rice: It breeds bacteria

Sawdust: Unless you know it is untreated

Weeds: you will just start breading the weeds

Walnuts: They contain juglone, which is a natural aromatic compound toxic to some plants.

Freshly turned compost.

This is the compost bin I use.

Here are a few helpful resources

http://www.epa.gov/epawaste/conserve/composting/basic.htm

http://eartheasy.com/grow_compost.html

Chlorella: Another Great Algae

I mentioned that I take Spirulina which is blue-green algae.  Well I also take a green algae, Chlorella. When the strong cell wall is broken it becomes one of the most nutritious and easily digestible food and with the highest level of chlorophyll. It is an estimated 45% protein, 20% fat, 20% carbohydrate, 5% fiber, and 10% minerals and vitamins. Chlorella contains vitamin B-12, B-1, B-2, C, K, folic acid,  potassium, magnesium, calcium, iron, phosphorus and, in small levels, zinc, manganese, and iodine.  It contains complete vitamins and it great for vegetarians and vegans who often lack vitamin B-12. 

Now let’s look at what that means for your body.  Chlorophyll is plants hemoglobin and helps our hemoglobin to absorb and move oxygen throughout the blood.  Another benefit is of Chlorella are its strong fibers help absorb many containments, including heavy metals, and pull them out of you body.    This is why you find it in cleansing or metal removing products.  This is also why I choose organic; to reduce potential containments I am exposed to.  Actually even Dr. Oz had a segment on the power of Chlorella to remove mercury and decrease fatigue.  I included the link below if you are interested. There are so many more benefits I will just list them

1.       Helps to reduce bad breath

2.       Helps to reduces body odor

3.       Helps reduce side effect from radiations

4.       Helps reduce risk of developing cancer and helps reduce the spread of cancer

5.       Helps to stimulates the immune system

6.       Helps to improve digestion! Don’t be alarmed if you notice a green tint next time you go to the bathroom.

7.       Helpful in treating Crohn’s disease

8.       Helps reduce ulcers

9.       Helps to reduce cholesterol

10.   Helps to increases energy

11.   Helps to relieve PMS

12.   Helps promote mental health

13.   Helps reduce asthma attacks

14.   Helps improve liver functions

15.   Helps remove bacteria, poison and fungi from the body

16.   Helps increase the body’s defense antibodies

17.   Helps regulate you pH balance

18.   Helps regulate blood pressure

19.   Helps regulates blood sugar

20.   Helps reduce arthritis pain

21.   Helps you lose weight

22.   Helps grow and repair tissue

I could go on but I think you get the picture and you are probably interested in trying Chlorella.  You can find it easily on the web or in a nutrition store.  Look for organic, broken cell wall, non-frozen, non-pasteurized Chlorella.  It comes in powder, tablet and capsules so you can choose what works best for you.

This is the brand I found I like

I add resources so if you are interested you can dig a little deeper.

Dr. Oz http://www.youtube.com/watch?v=6tMeQROCdus

http://www.bio-sources.com/chlorellabenefits

http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/chlorella.htm

http://holistikhealth.com/blog/superfoods/chlorella

http://www.webmd.com/vitamins-supplements/ingredientmono-907-CHLORELLA.aspx?activeIngredientId=907&activeIngredientName=CHLORELLA

http://www.chlorellafella.com/pages/Chlorella-Benefits.html

http://www.chlorellafella.com/pages/Chlorella-Benefits.html

Jump start your Metabolism. The Power of Green Tea

Google green tea and all you’ll find is diet aids promising you to lose weight with green tea extract.  But there may be some truth to green tea helping you lose weight.  The American Journal of Clinical Nutrition published a study in 1999.  The study notes…“In conclusion, oral administration of the green tea extract stimulated thermogenesis (rate of the body to burn calories) and fat oxidation and thus has the potential to influence body weight and body composition.”(Resource 2) Said a different way “ since thermogenesis (the body's own rate of burning calories) contributes 8-10% of daily energy expenditure in a typical subject, that this 4% overall increase in energy expenditure due to the green tea actually translated to a 35-43% increase in daytime thermogenesis. (Resource 4)

 What does this mean?  Well it looks like the catechins, especially epigallocatechin-3-gallate (EGCG), in the tea or tea extract is able to scavenge for free radicals in the body that can damage DNA and are linked to blood clots and cancer.  Also it helps to reduce the damage to the norepinephrine levels which is a vital part of our ‘fight or flight’ response.   I am not a doctor or researcher but I translate this into green tea helps support your body’s natural defense, self-repair, and helps stimulate your minds ability to metabolize fat and use energy. Here are four small studies that are a helpful green tea endorsements.

1.       “One of them, a study conducted in Japan that involved nearly 500 Japanese women with Stage I and Stage II breast cancer, found that increased green tea consumption before and after surgery was associated with lower recurrence of the cancers. 

2.       Studies in China have shown that the more green tea that participants drank, the less the risk of developing stomach cancer, esophageal cancer, prostate cancer, pancreatic cancer, and colorectal cancer. A recent analysis of 22 studies that probed the correlation between high tea consumption and reduced risk for lung cancer concluded that by increasing your daily intake of green (not black) tea by two cups may reduce the risk of developing lung cancer by 18%. 

3.       In a study that involved 500 Japanese men and women, researchers found that drinking at least four cups of green tea every day may be related to the reduced severity of coronary heart disease among the male participants.

4.        A Dutch study of more than 3,000 men and women found that the more tea consumed, the less severe the clogging of the heart's blood vessels, especially in women” (resource 3).

So each day I start it off with a glass of green tea. I just microwave a glass of filtered water with a bag of green tea.  I am not a big fan of warm drinks so I add ice and sometimes honey but never sugar… anymore.  I use to have a pop or a glass of iced coffee once a day but wanted to quite this habit.  So I made a slow switch to tea.  I slowly transitioned myself to green tea by using less and less sugar and less and less black tea till now I feel off if I go more than 2 days without green tea.  Another bonus it is more organic material for my compost.  



Just microwave the tea and water for about a minute.





Give it a few minutes and you will have a darker green tea



So go ahead make the switch!

Here are a few resources

1.       http://www.ehow.com/how_4744256_speed-up-metabolism-green-tea.html

2.       http://ajcn.nutrition.org/content/70/6/1040.long

3.       http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea

4.      http://thyroid.about.com/cs/dietweightloss/a/greentea.htm