Category: Your Bod

Longevity vs Great Arms

by Karen Meister

Well, my goal is to be an 80 year old competitive tennis player.  I read an article quite a while ago about this woman named DoDo also known as Dorothy Bundy Cheney.  I was so impressed with this woman’s story and the article written about her longevity.  She played competitively well into her 90′s.

Knowing that tennis is a passion, and longevity is key, I am always striving to be more fit, more limber and more competitive.  Remember, when I say more… I mean more than just being a tennis player and couch potato.  So I have spent many years trying yoga, trying power walking, trying pilates, trying zumba and every other non-tennis activity out there.  My latest pursuit was Cross Fit.  My kids thought I was crazy, but I was really enjoying it.  Every visit was different.  I was not lifting weights that were too heavy, I wasn’t working out for so long that I was killing myself.  I liked the burst of intensity and I really loved the variety.  I was happy to be the oldest in the group (the others were in their 20′s and 30′s) and the biggest deal of all…

I FLIPPED A BIG TRUCK TIRE!!

I bragged about this feat to anyone that would listen to me.

The last time I went through this burst of “fitness desire” was just after September 11th.  Three young boys and I had a patriotic need to develop Angelina Jolie arms (picture was from the movie Tomb Raiders) in order to physically protect my sons from the bad guys that would invade our neighborhood (channeling the movie Red Dawn where the Russians parachuted into a small town in Indiana).  I curled, I rowed, I bought dumbbells of different weights.  I pushed up, I sat up and after not much effort, I wanted to throw up.  You see, I love playing tennis and everything else is work and discipline.

Well, I just left the orthopedic’s office.  After having an MRI, what I thought was a disc issue is really a disc issue AND potential carpal tunnel injury in both hands.  All I can do is point to my  over achieving desire.  UGH!!  Just doing push ups was putting so much pressure on my wrists that I now have a second injury causing both my hands to go tingly.

So I wonder, in order to reach DoDo status, do I feel content with my tennis playing and consider that my great exercise?  Or do I continue to pursue my PF Flyers dream of running faster and jumping higher?  What do you think???

 

 

Karen Meisterin partnership with Joanne Paltrowitz, works with the international consulting firm, Camp Experts and Teen Summers.  Thousands of families have received confidential and complimentary guidance to select the best camp and teen programs from around the world.

PRE-COLLEGE SELF DEFENSE

 ”One in five women in college sexually assaulted”
Washington Post

“Brown University students say they were given date-rape drug”
Boston Globe

“Another Campus Sexual Assualt Horror Story.  Now We Need the Data.”
New York Times

Onus of changing campus rape culture lies with men
Miami Herald 

by Karen Meister

As parents, we have spent many years preparing both our sons and daughters for college.  And yet, we send them off assuming  that they will be cared for by an administration at the college campus level.  And you know what they say about those who “assume”.  

Date rape drugs, sexual assault, and men overpowering freshman girls.  As a mother of three wonderful young men, who were taught to protect women and care for them, women and parents must stop the blame game.  As I have always believed, you cannot change the behavior of others.  But you can change how you react to others’ behavior.

Along with good grades, community service participation, great SAT scores and development of independence, a caring father of two girls asked me for a program to teach his daughters how to protect themselves.  Not finding it in the market, we have created one that is a must for every girl preparing to enter college in the next few years.

We are proud to launch a summer Self-Defense Program for current high school girls.  It is a 1 -2 week overnight self defense course.  It is not inexpensive, but it is packed with amazing tools and techniques for protecting your body, your credit and your identity.  The program is being offered this first summer to girls who are currently in high school.  Future courses will be offered to college girls as well.

For more information, contact Karen Meister at Karen@CampExperts.com.  Or you can click here to complete the on line form for more information.

 

Karen Meisterin partnership with Joanne Paltrowitz, works with the international consulting firm, Camp Experts and Teen Summers.  Feel free to contact Karen for complimentary assistance at Karen@CampExperts.com or 305.931.KiDS or 305.931.5437.  Thousands of families have received confidential and complimentary guidance to select the best camp and teen programs from around the world.  Karen is also the Founder of the LifeMeisters.

 

 

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STOP THE AGING PROCESS…

by Holli Greenfield

We all want to find the fountain of youth and attain eternal beauty as we age. You have the power to control how fast your body ages. Your activity level, dietary habits, skin care routine and behaviors all contribute to the progression of aging. Stress, smoking, pregnancy, hormonal changes can all cause a detrimental effect on our bodies.  Whether it is excess weight, wrinkles, or indulging in sweets during the holidays, all contribute to how we look and feel.  As we age, our body produces less collagen which creates wrinkles and large pores. Here are some basic tips that will help you look and feel fabulous.

Slow down the aging process by:

  • Getting at least 6 hours of sleep per night.
  • Always wear a daily facial moisturizer which contains an SPF of 30.
  • Wear sunscreen as it is the best anti-aging serum for your face and body.
  • Moisturize your lips, hands and legs daily, to prevent dry skin and protect the skin from harmful UV rays.
  • Always remove your make-up before going to sleep.
  • Use a product containing peptides to decrease fine lines around the eye and lips.
  • Exercise at least three days per week for 30 minutes. Go make-up free during your workouts.
  • Drink plenty of water throughout the day to maintain adequate hydration.

Want to get rid of those wrinkles on your face but hate needles? There are new products on the market today which will provide you with the same lasting results as injectable fillers (i.e., Botox, Restaylene and Juviderm). The main active ingredients in this advanced technology are hyaluronic acid and peptides, and are applied at home every other night, at a fraction of the cost. You can achieve similar results without leaving your home- and age beautifully like a fine wine.

 

Holli Greenfield, RN BSN
Executive Consultant for Rodan and Fields Dermatology
954-557-6957
Hollipaws@me.com
Holligreenfield.myrandf.com

Vitamin D Levels Critical?

by Michele Scheck

“Doc, but I live in Florida, I’m always outdoors.”  These are the words I continually hear from my patients as I report to them that their Vitamin D level is seriously low.  Even though we live in Florida, and live a seemingly more active, outdoor lifestyle than the rest of the country, our Vitamin D levels are no better than our northern friends and relatives whom right about now are breaking out their jackets.Vitamin D is essential in hundreds of pathways througout your body.  It’s deficiency can affect your heart, lungs, digestion, metabolism and mood to name just a few.  While commercial labs will report a normal value between 30-100 ng/mL, I much prefer to have my patients in the 60-90 ng/mL range.  Replacement is easy and relatively inexpensive.  Vitamin D3 is typically available in 1000 IU, 2000 IU, 5000 IU and 10,000 IU.  General replacement guidelines are as follows:

  • <10 ng/mL –               10,000 units per day
  • 10–20 ng/mL –           10,000 units per day
  • 20–30 ng/mL –           8,000 units per day
  • 30–40 ng/mL –           5,000 units per day
  • 40–50 ng/mL –           2,000 units per day

Getting too much vitamin D is difficult but always consult your physician before starting any new regimen.  There are certain conditions in which replacement must be adjusted as your Calcium level may subsequently become elevated.  While I advocate getting off the couch, going for a walk, and enjoying the beautiful climate we take for granted in South Florida, I also strongly recommend using sunscreen with an SPF greater than 15.  Did you know SPF greater than 15 blocks 100% of vitamin D absorption? Remember, your vitamin D level should be rechecked 2 weeks to 2 months after starting replacement.
Have a healthy day,
Dr. Michele

P.S.  Thank you to our friends at LiveintheNow.com for the following article and to our friends at NaturalHealthyConcepts.com for the Vitamin D infographic at the bottom.


From boosting the immune system to protecting against dementia, here are nine reasons it’s important to keep vitamin D levels up.

1. Protect vision: Want to save your vision? One study found that having adequate levels of the sunshine vitamin just may ward off the leading cause of blindness.

2. Reduce back pain: Low vitamin D levels may be responsible for your back pain.  Stewart Leavitt, PhD, Executive Director of Pain Treatment Topics, found that patients with chronic back pain usually had insufficient levels of vitamin D. Funny enough, when they were given adequate vitamin D supplementation, their pain either vanished or was significantly relieved.

3. Skip cold and flu season: Sufficient levels of vitamin D just may help you dodge a cold or flu. Scientists have found that inadequate levels of vitamin D lend to a deficiency in the immune defenses that protect us from infections, neoplasias or autoimmune diseases.

4. Dodge colon cancer: Having sufficient levels of vitamin D may mean life or death if you’re ever diagnosed with colon cancer. In fact, one study found that those with high levels of vitamin D were less likely to ever develop colon cancer, and more likely to survive if the cancer ever did developed.

5. Protect against breast cancer: Women who are genetically susceptible to breast cancer may benefit from higher vitamin D levels, as it interferes with the genetic pathway responsible for these types of tumors.

6. Be happy: You’ve likely heard of Seasonal Affective Disorder, also known as SAD. It’s the condition of feeling depressed and ‘blue’ during the darker winter months, and it’s thought that this is due to lack of the sunshine vitamin. Read up on how low vitamin D levels can impact your mood.

7. Reduce dementia risk: Vitamin D may lower your risk of developing dementia. It is believed that vitamin D helps to transport amyloid beta protein structures across the delicate blood-brain barrier so the clusters can be released for eventual disposal.

8. Improve blood pressure: Even making small improvements in vitamin D status can greatly reduce hypertension risk. In fact, according to one study, for every ten percent increase in vitamin D3 blood concentrations, the risk of developing hypertension decreased by 8.1 percent.

9. Lower heart attack risk: In a 2008 study, researchers found that men who had insufficient levels of vitamin D were twice as likely to have a heart attack than those who had adequate levels of the vitamin.


The LeBron James Diet

by Michele Scheck

If LeBron can do it so can you.  When the best athletes want to preform even better, what do they eat?

This past summer LeBron James treated himself to a classic elimination diet.  He eliminated gluten, dairy and processed sugars for 67 days.  The results are a leaner, stronger, overall more fit LeBron James, right in time to start training for the upcoming NBA season.

We will miss him in Miami, but can learn from his lead.

Feed your body what it needs and it will respond.  For the average person, a 2 month elimination diet will reduce inflammation and cravings, optimize metabolism and boost your immune system. Starting an elimination diet is not easy, be prepared to feel not so great for the first 72 hours as you detox your body.  A mild headache, moodiness is to be expected.  Certainly consult your doctor before starting any new health program or if any of these symptoms persist.

Consider trying an elimination diet with a friend.  Research finds that your results will be better if you buddy up with someone as you try to make changes. You may not be ready to play for the NBA, but you will certainly feel the difference and will be well on your way to being your best you.

 

Michele Scheck, DO is a family practice physician who embraces functional medicine with each of her patients.  Dr. Scheck graduated from Nova Southeastern College of Osteopathic Medicine in 2000 and is licensed by The American College of Osteopathic Family Physicians.  After eleven years of practicing traditional family medicine, Dr. Scheck went in search of a more complete way to treat her patients and her family.  It is this search that led her to continue training at the University of Miami Miller School of Medicine.  Through a Functional Medicine approach, Dr. Scheck partners with her patients to uncover the underlying cause of disease rather than suppressing the symptoms.  Dr. Scheck also believes wholeheartedly in a preventive medicine model.  She is committed to educating this community on the benefits of a well-balanced healthy lifestyle.

3 Signs You Might Be Deyhydrated

by Michele Scheck

With summer weather still upon us, being conscious of our water intake is so very important.  A good rule of thumb is to consume half your body weight (in lbs) in ounces of water a day.  For example a 130 pound women should consume at least 65 ounces of water a day.  This rule does not necessarily apply to our children who are running around outside in the hot sun.  Their needs will be in excess of half of their body weight in ounces.  For them, teach them to look at the color of their urine.  Dark yellow means they need more water.  If your kids are anything like mine, they will think checking the color of their urine is a little bit gross. However, when they notice the more water they drink the lighter the color becomes, they will think it is cool.  PLEASE, PLEASE, PLEASE no Gatorade or Powerade. Water is still the best sports drink on the market.  Thanks to our friends at Liveinthenow for this great article.  –MBS


With up to 75 percent of your body made up of water, it’s no wonder that when the proper balance is thrown off, you’ll feel the effects.It’s normal to lose water daily through routine bodily functions–such as sweating, urination and breathing–but certain factors accelerate the process, including warm temperatures, physical activity, fever, or gastrointestinal distress. When your water loss exceeds your intake, dehydration sets in.

Dehydration ranges from a mild problem to a life-threatening condition, and can be more dangerous for babies, small children and elderly persons.

According to the Mayo Clinic, there are a few telltale signs of mild to moderate dehydration.

3 Signs You Might be Dehydrated

1. Feeling of thirst and dry mouth

2. Decreased urine output

3. Headache or lightheadedness, dizziness

At this stage, the problem is easily corrected by consuming frequent, small amounts of water or clear fluids, such as oral rehydration solutions or sports drinks (but be sure to look for one’s with no added sugar or chemicals).?  If proper fluid replenishment doesn’t occur, dehydration becomes much more severe.

6 Signs You May be Severely Dehydrated

1. Little to no urination, any urine is darker and concentrated

2. Muscle cramps

3. Nausea, vomiting, feeling of weakness

4. Heart palpitations

5. Loss of skin elasticity – doesn’t rebound quickly from a pinch

6. Sunken eyes

 

Another way to determine whether or not you’re properly hydrated? Just take a look!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Michele Scheck, DO is a family practice physician who embraces functional medicine with each of her patients.  Dr. Scheck graduated from Nova Southeastern College of Osteopathic Medicine in 2000 and is licensed by The American College of Osteopathic Family Physicians.  After eleven years of practicing traditional family medicine, Dr. Scheck went in search of a more complete way to treat her patients and her family.  It is this search that led her to continue training at the University of Miami Miller School of Medicine.  Through a Functional Medicine approach, Dr. Scheck partners with her patients to uncover the underlying cause of disease rather than suppressing the symptoms.  Dr. Scheck also believes wholeheartedly in a preventive medicine model.  She is committed to educating this community on the benefits of a well-balanced healthy lifestyle.

Back to School, Back to Nutrition

by Amanda Kaytes

It’s that time of year again….Back to School!  More than likely the sound of these 3 words will either bring tears to your eyes or music to your ears.

The long days of letting the kids run around in bathing suits and flip flops, skip a bath and stay up way too late has come to a screeching halt.  Doesn’t it always happen so quickly?

Before we know it, we’re running around like mad, gathering school supplies, finalizing car pool schedules and deciding which extracurricular activities the little ones will participate in this year.

If your family is like most, your kids have a ton of pressure when a new school year begins.  New classmates, new teachers, academics, clubs, sports and chores.  As I’m sure you know, you can help by providing support, love and the resources they need to succeed.  What you may not know is that you can also help by ensuring that they are eating a diet full of foods to nourish their brains and bodies.

For starters, let’s consider the ideal scenario.  Either your child’s school would serve fresh farm to table food options or you’d have all the time in the world to pack them gourmet lunches.  We know that neither one of these options will come to life (at least not right now), so we must play with the cards we’re dealt.  If packing a lunch for your child seems like a daunting task, consider the benefit to your child.

Proper nutrition will help keep your child’s energy levels up to get through the school day, sports, homework and chores without crashing.  Eating healthy foods will help children stay focused and learn, while reducing certain symptoms of learning disabilities, ADD/ADHD, and other developmental and behavioral disorders.   Eating whole foods and avoiding processed “junk” foods will help stabilize your child’s mood so that the home can be a more peaceful place, and I don’t know who wouldn’t want that?!  Still groaning at the idea of packing lunch?  Try these tips to make it less-stressful and fun:

-Plan Ahead- Spend some time on the weekend doing a little meal prep.  Cook some turkey or  chicken, slice up fruits and veggies, do some healthy baking, or whatever the family enjoys.  Also, prepare and pack your child’s lunch the night before.  Have everything ready to go so that all you have to do is seal the bag in the morning and you’re out the door.

-Get ‘em involved- Get them to buy in!  Make sure to include them in the grocery shopping, meal planning, food prepping and packing their own lunches (while choosing from a list of foods that YOU have chosen.)  Getting them invested in the choices will keep their lunchtime fun and enjoyable and odds are, they will actually eat it!

-Good lunch supplies are Great- There are so many amazing container options available to us now that actually keep hot food hot and dry food dry.  This will help keep the food you’ve packed appealing to them.

-Freeze ahead and use leftovers- Leftovers often make a delicious lunch, and are much more exciting than a boring sandwich option.  Also, making a huge pot of soup, stew or even a tray of muffins and freezing in individual servings makes lunch a no brainer.  Take it out of the freezer the night before, stick it in the refrigerator and voila…you have a perfectly defrosted meal ready to go by morning.

-Make it fun- Have some fun with it!  Allow those creative juices to flow.  Add a little note or a joke for your child, make silly shapes, add in a homemade surprise dessert.  Treat lunch as a way to feed your chid’s soul, not just their body.

 

Here are some cute ideas for school lunches.  Click here and check them out!

 

Do you have ideas for great lunches?  Please share with us!

 

 

Amanda Kaytes, Certified Holistic Health Coach

For more information on reclaiming your health or for a free consultation, please send an email to info@soulheartedfitness.com

www.soulheartedfitness.com

 

Candy Colors for Hair

Our own Scott Alan Hair Studios on Channel 4, CBS, sharing details of what to do for fun with your hair and makeup as summer approaches.

Click here to watch!

 

Contributed by Scott Alan Hair Studiosa salon in Aventura, Florida, that has been styling A-listers and local celebs long before South Beach was on the map.  Named the “Best Colorist in Miami” by celebrity stylist, Charla Krupp, in her NYT best selling book “How Not to Look Old”, Scott Alan Studio has since become “the place” for men and women who want that something “extra” beyond a cut, color or blow dry.

Orange Lip Color?

 

by Charles Lunsford

Ever try to find the “perfect’ red lipstick? It’s like trying to find the infamous black pump or black dress. I bet if I went through any woman’s vanity I would find at least 12 different shades of red lip color.

Why are we so determined to find the perfect red? Or for that matter the perfect coral, or (I don’t understand this one) the perfect nude? I thought nude was a designer’s version of CHAPSTIK.

What makes the buying of lipstick so important to a woman? It is noted that when recession is high the sale of red lipstick increases. How can this be? It appears that when a woman feels depressed, they shop. When they shop, they feel better. But during a recession they don’t have a lot of spending cash. A tube of lipstick does not cost the same as a dress or a purse, but it has the same impact. Or perhaps Wall Street says it better; “more bang for your buck!” A woman can completely feel better about herself without cleaning out her 401K by simply buying a tube of lipstick.

Now comes the hard part; to gloss or not to gloss? The trend right now is for lip color to have a matte finish. Matte gives lips a velvety appearance. Some impart a less dry effect or more of a satin finish. Think of Jean Harlow or Carmen Miranda.they shop, they feel better. But during a recession they don’t have a lot of spending cash. A tube of lipstick does not cost the same as a dress or a purse, but it has the same impact. Or perhaps Wall Street says it better; “more bang for your buck!” A woman can completely feel better about herself without cleaning out her 401K by simply buying a tube of lipstick.

Usually the warmer months, women have a tendency to go lighter in color for their hair as well as their lips color. This year I want you to try something completely different. This spring I want you to think BOLD! Have you ever tried to wear the color orange? Think Halle Berry in Die Another Day. Yes, I know what you are thinking and the answer is no, I haven’t lost my mind. I know that orange, or tangerine is not for everyone. It can look great on Mediterranean (dark and swarthy) skin as well as peaches and cream complexions. Pale skin, red hair and orange lips can be very new and modern; think Jessica Chastain.

When you desire to wear this new shade,  make it a statement by keeping the focal point on your lips. Your eye color should be light and simple to balance out the bold lip color. Some other things to consider, if you are light skin… keep it light (perhaps just a stain), and if you are darker, in complexion, wear it deeper.

I know one thing, when you look in your vanity drawer later you will pick up that discarded tube of orange lipstick and smile.

Contributed by Scott Alan Hair Studiosa salon in Aventura, Florida, that has been styling A-listers and local celebs long before South Beach was on the map.  Named the “Best Colorist in Miami” by celebrity stylist, Charla Krupp, in her NYT best selling book “How Not to Look Old”, Scott Alan Studio has since become “the place” for men and women who want that something “extra” beyond a cut, color or blow dry.

 

 

Top 10 Mom Lessons from my mom

by Karen Meister At this time of the year, I cry at every Publix commercial showing the relationship between a mother and daughter. When I heard the clip of Kevin Durant awarding the NBA’s MVP award to his mom,  I wept like a baby.  And I am so thankful that I get to see my mom almost every day! My mom is a beautiful, gentle, loving, tough cookie!  She taught me skills and provided tools that were not necessarily part of my initial wiring.  You see, I was the tomboy wanting to focus on sports, playing, being messy…..  My mother, on the other hand, was always beautiful, put together, orderly and not athletic.  Some things just will never change.  Now at 80, she is still magnificently beautiful, perfectly put together, and not athletic.   And me, at 57, live and work in tennis clothes with a pony tail making sure to get my exercise in each day (thank goodness I work out of the house!).

Ahhh…. but what she taught me.  The top 10….

1.  Never let them see you sweat.  Keep cool when you don’t feel so cool on the inside.  If you have a job to do, get that job done, take care of business and then go home and figure out how to solve your problems.

2.  Every penny counts.  Whether you spend or save, every penny counts.  You work hard for the money and spending it frivolously is thoughtless.  You work hard for your money so make sure you spend it.  Enjoy life!!

3.  Be thankful for every day and clean your dresser drawers.  Every single day has an opportunity.  Tell those you love that you love them because you never know what may happen.  And before you go on a trip, clean your drawers in case you don’t come back.

4.  Manners and etiquette must be part of who you are.  From the very beginning, we knew which piece of silverware was used for what, how to dine, how to dress, how to greet a person and how to write a thank you note.  She taught me that this knowledge was not something you put on for certain circumstances but something that had to be a part of your being so that it was never a chore.

5.  Welcome people to your home.  Don’t hesitate to entertain.  Welcome people in.  Enjoy their company.  Make them feel at home in your home.  The presentation should always be nice, but have the confidence to know that whatever you do is great because you extended the invitation.

6.  Love your children with every bone in your body.  She loves us sometimes more than she loves herself.  My mom loves us despite what we may or may not do.  And love them so much that you will let them go and be their own person — even though it may not be the vision you had in mind.

7.  Be the boss.  As a mom, you are on the front lines every day.  If you let the kids take charge, you are not being the best mom.  And use the “wait until your father gets home” as the very very last resort.

8.  Be a parenting partner with your children’s father.   I make the distinction of father, not spouse, because there are so many marriages where mom and dad are no longer together.  Despite what you may think of your spouse or children’s father, you will always be your kids’ parents and make it a successful lesson moving forward.  If you disagree on an issue, deal with it before speaking with the children, and then support each other on that decision.

9. Stay organized and be prompt.  There is so much to do with ever day.  If you are not organized, you cannot fit it all in.  And if you don’t write it down, you will always miss appointments or show up late.  And that is a bad reflection on yourself, rude and disrespectful.

10.  Color your hair.   No explanation, just do it! Happy Mother’s Day to all of the mommies out there and please share what you have learned from your mom…..

 

Karen Meisterin partnership with Joanne Paltrowitz, works with the international consulting firm, Camp Experts and Teen Summers.  Feel free to contact Karen for complimentary assistance at Karen@CampExperts.com or 305.931.KiDS or 305.931.5437.  Thousands of families have received confidential and complimentary guidance to select the best camp and teen programs from around the world.  Karen is also the Founder of the LifeMeisters.

Color Saver for Your Hair

by Charles Lunsford

Ok, now that you have your beautiful pastel blonde hair and have been getting tons of compliments, how do keep it looking fresh and new?

To start with, shampoo ad condition with color safe products. That sounds pretty simple right?  Go to Walgreen’s and look at the long list of what they call, “Color safe.” You can go crazy just by reading the ingredients. Let me help. Shampoos and conditioners that are especially designed for color treated hair have less detergent, plus they contain light and sun filters. Yes light filters: your office florescent lighting can be as harmful to your hair as the sun.

There are color depositing shampoos and conditioners. You may find these at local drug stores as well as upscale salons. These products work by imparting small amounts of temporary color in the hair. They last from shampoo to shampoo and are designed for all hair colors. That’s right, you can find some that will keep your blonde fresh and brass free, as well as keeping your friend’s chestnut locks dark and rich.

Now that the weather is changing, we are looking forward to heading to the beach. There are ways to protect your tinted hair from the sun and saltwater. There are leave-in conditioners and spray on hair masks that will coat and protect your hair.

Ask your stylist for a glossing treatment. Do it the day you have your color service, or better yet, wait two weeks. It will help to seal and protect your hair. A glossing treatment can be simply clear (which can be great on un-tinted hair, as well) or have a little color added to tone your hair. It is one of the services in the salon that I consider to be a win/win situation, because it makes the color pretty and it makes it shiny.

Something else to consider to help make your color last longer is to invest in a Keratin treatment. But that conversation is for another time.

 

Contributed by Scott Alan Hair Studiosa salon in Aventura, Florida, that has been styling A-listers and local celebs long before South Beach was on the map.  Named the “Best Colorist in Miami” by celebrity stylist, Charla Krupp, in her NYT best selling book “How Not to Look Old”, Scott Alan Studio has since become “the place” for men and women who want that something “extra” beyond a cut, color or blow dry.

 

 

 

 

Blonde Hair and Pastels?

by Charles Lunsford

By the time you read this, your house will be clean and the Passover dishes would have been unveiled then placed back in their proper place to wait for next year. At my home eggs are dyed pastel colors. With the help of my Godson, we decorate them. When your Godson is 8 going on 9, everything goes. Details like The Heat logo, or characters from Monster’s Inc. are fair game when it comes to decorating eggs at Eastertime.

The current trend for blonde hair is like dyeing eggs (minus The Heat logo). Some of us that are of a certain age remember when pastel blondes were the de rigueur. You probably had an Aunt Sadie with pink beige blonde hair (maybe it matched her toy poodle).

Jennifer Aniston is a beige blonde, which means she is a pastel violet base. Charleze Theron is golden, which goes very well with her peaches and cream complexion.  Scarlett Johansson is a smashing titian blonde.  But alas, Nicole Kidman, in my opinion, is most beautiful as a strawberry blonde.

You get the idea? You don’t have to go all the way bright pastel as pictured.  Let your teenage daughter do that!   Ask your stylist if some honey vanilla or apricot coral highlights would enhance your light brown hair.

What makes hair beautiful is when you use several different shades of blonde. You can add them to your natural color (as long as it’s not too dark). Have your base lightened a bit, then add some lavender, gold, or vanilla rose as highlights all over. The results can be show stopping. Don’t be afraid to add some pastels to your color. If 3 colors is too much for you to handle ask your stylist to recommend one that is right for your hair and skin color. My bet is they will probably mix lavender and gold together.

 

Contributed by Scott Alan Hair Studiosa salon in Aventura, Florida, that has been styling A-listers and local celebs long before South Beach was on the map.  Named the “Best Colorist in Miami” by celebrity stylist, Charla Krupp, in her NYT best selling book “How Not to Look Old”, Scott Alan Studio has since become “the place” for men and women who want that something “extra” beyond a cut, color or blow dry.

 

Walk… Join the LifeMeisters at the Psoriasis Walk on Sunday!


 

Spring is here!  Swimsuit season is around the corner.  Are you  feeling good physically and emotionally to don your suit and have some fun?  If yes, great!  Keep up the good work!  If not, let’s get to work.  You don’t have to get crazy.  Walking is a great way to get started!  All you need is a pair of shoes, comfy clothes, and the great outdoors (or a treadmill on a rainy day).  Having a hard time getting motivated?  Grab a friend or family member to join you.  After all, who doesn’t need a good walk? And what could be better than having good quality time together and getting healthy at the same time??  Even better, sign up for a charity walk with your family and friends (CLICK HERE for an event in Aventura this Sunday), and save the world as you get healthy and spend that quality time with your friends and family!

1.  Let’s start with the mindset.  Be grateful for the body you have and that you are able to get out and move.   Not everyone has that luxury. Love and appreciate your body, and it will take care of you. Start your day with gratitude for what you have, and then get active! See and feel your healthy body in your mind, and physically it will follow.  If you believe, you will achieve!

2.  Get your shoes on and get started.  Walk ten minutes out, turn around and walk back.  Start slow for the first five minutes to warm-up, increase your speed as tolerated for the next ten minutes, then slow down the last five minutes to cool down.  As it gets easier, increase your time three to five minutes a week.  Don’t forget your perfect posture, stand tall, keep your shoulders back but relaxed, and of course, don’t forget the famous abdominal draw-in.  We must look confident while we walk.

For general fitness, try for thirty minutes a day, most days of the week.  You should have elevated breathing, but still be able to hold a conversation.  To improve cardiovascular fitness, walk three to four days a week, for twenty to thirty minutes at a very fast pace. You should be breathing hard, but not gasping for air.   For weight loss, walk for forty-five to sixty minutes at a brisk pace for a minimum of five days a week.

3.  Stretch!  Finish your walk with a little stretching for your hamstrings, quadriceps and calves.  Hold each stretch for ninety seconds to two minutes for best results.  And don’t forget to drink plenty of water to replenish your cells and make you feel great!

 

Before you know it, walking and moving will become an addiction, not a chore.  As I tell my family, it’s not a punishment, you will feel amazing when you take care of your body.  And as a side benefit, you can get to know yourself, friends, or family members a little better with each step!

Come out and walk and support!!

 

JOIN US AT THE PSORIASIS WALK FOR LIFE.  JOIN THE LIFE MEISTERS TEAM,

CLICK HERE  AND SCROLL DOWN….

We will be posting upcoming events that LifeMeisters will be attending….

 

 

 

Reading Food Labels 101

by Jacqueline Stone

If knowledge is power, then learning and understanding how to read a food label will grant you that ability to make the appropriate choices of what food products you decide to buy and eat. We’ve all fallen victim to buying food products because of their colorful packaging or enticing messages like “low fat” or “calorie free”. But what does all of this really mean? I will share a fool proof way of reading food labels that will ease the anxiety of having to decide between two products and hopefully make grocery shopping a bit easier. 

Step 1: Look at the serving size. Once you know what the serving size is, notice the amount of servings per container. Multiply the amount in one serving size and the servings per container to get the amount of total calories in the package.

Step 2: Look at the total calories per serving. Ignore how many calories come from fat, carbs, or protein because they’re already added up to the total calories per serving. Now ask yourself how many servings you are likely to eat.  If you eat double the servings, then multiple the amount of calories per serving by 2. Same is true if you eat 3 servings of the product, multiply the total calories and nutrients by 3.  

Nutrient Claims:

  • If a food claims to be ‘calorie free’ then it has less than 5 calories per serving
  • A ‘low calorie’ food has 40 calories per serving 

Step 3: Look at the type of fat, not the total fat. A healthy dose of fat in the diet is crucial and it’s key to know the source. Ideally, monounsaturated and/or polyunsaturated fats should make up most of your intake. But we don’t live in an ideal world. It’s suggested that saturated fats be limited to 10% of intake and trans fat to a bare minimum. 

Nutrient Claims:

  • Products that read ‘Fat Free’ have less than 0.5 grams (g) of fat per serving
  • ‘Low fat’ is 3g or less per serving
  • ‘Reduced Fat’ has 25% less fat than the original product
  • ‘Low in saturated fat’ is 1g of saturated fat or less 
  • ‘Lite’ means the product has 1/3 fewer calories & 1/2 the fat of the regular product
  • “0 g” of trans fat means the food contains less than 0.5g of trans fat per serving. Consume fewer products with hydrogenated or partially hydrogenated oils in the ingredient list.

Step 4: Look for key ingredients that may affect your health status like sodium, cholesterol, fiber and added sugars. For relatively healthy people, daily intakes of sodium should be 2300 milligrams (mg) or less, 300 mg of cholesterol or less and about 24-38g of fiber. This of course varies depending on existing health conditions that may require more or less of individual nutrients.

Nutrient Claims:

  • ‘Cholesterol Free’ means the product has 2mg of cholesterol and 2g of saturated fat or less
  • ‘Low Cholesterol’ products have 20mg of cholesterol and 2g of saturated fat or less
  • ‘Sodium free’ or ‘no sodium’ means the product has less than 5mg of sodium per serving
  • Per serving, ‘Low sodium’ means 140mg of sodium and ‘very low sodium’ means 35mg of sodium or less
  • ‘Sugar free’ products contain less than 0.5g of sugar per serving
  • ‘High fiber’ products have 5g or more of fiber and a ‘good source of fiber’ contains 2.5-4.9g of fiber per serving

Step 5: Check the amounts of vitamins & minerals as individual needs vary. Currently, food labels list the amounts of vitamin A, vitamin C, calcium and iron. In the near future, the FDA will also require labels to include the amounts of vitamin D and potassium in a product. 

Step 6: Lastly, but certainly not the least, is to read the list of ingredients. It’s completely natural to mispronounce some of the ingredients but know this; ingredients are listed in order of predominance. Meaning the first ingredient is the most prevalent in the product and the last ingredient is the least.

Remember, food labels base the daily values off of a 2,000 calorie diet. Everyone has different needs based on age, race, activity level and gender. Hope this “cheat sheet” served to help understand what to look for on a food label so that shopping for various products is just a little bit easier.  Questions??  Write us at LifeMeisters.

Jacqueline Stone, MS believes that health and wellness is achieved when adequate hydration, nourishment, and sleep is balanced with body image satisfaction and mood. With everyone dancing to a different song in efforts to reach optimal well being, Jacqueline is glad to provide the required instruments to keep up with life’s ever changing rhythm. All questions or comments are happily invited.

 

Packed Lunches Made Easy

by Jacqueline Stone

Schools and their cafeterias are making more of an effort to serve up an array of different foods. They now offer a variety of fruits, vegetables, whole grains, grab and go items, and pre-packaged foods that are low in sodium, saturated and trans-fat. But, are your kids choosing these foods? Probably not. I remember dreading lunch time at school and not liking the food at all. I would have loved some home cooked love in the middle of the day and was so excited when I finally got to high school and was able to bring my own food.

Packing your own lunch is not only healthier but also comes out to be more economic in the long run. I do admit, it’s quite time consuming and it’s difficult to come up with different lunch options every day! In that case, even agreeing to packing lunch 1-3 times a week can provide the benefits of a home cooked meal. Allow your kids to be part of the decision making process. Ask them what foods they want to eat and see if they have any interest in helping you out with the preparations.  Give them the opportunity to be hands on. By being part of the lunch making process, it might make them more excited to bringing and finishing their food. They can even take the weekend to make it a do-it-yourself lunch box or decorate and paint an ordinary brown paper bag. Also, when your kids come home from school, have a conversation with them about what they ate. Make it a point to talk to your kids about the meals and foods they enjoy eating. Use the foods they like and make new recipes to keep them interested.

Food safety is important. Make sure to keep cold foods cold with ice packs or in an insulated lunch box. Make sure warmed foods are kept warm in a thermos or microwaved before eating to prevent potential food borne illness.

Get Packing:

  • Dinner Leftovers: The easiest thing to do is box up last night’s dinner for tomorrow’s lunch. You can either enjoy it as is or remix it by using the same ingredients towards a different recipe. Chicken, fish or meat can be easily added to a tortilla and made into a wrap. Just throw in some beans, avocado and veggies and voila you have a brand new meal.  Warm chicken curry from the previous night can be enjoyed as a cold chicken curry with crackers the following day.
  • Wrap it up. There are various ways to make a sandwich. Start by choosing a bread. Are you in the mood for sliced bread, a bagel or a wrap? Spreads like hummus, plain Greek yogurt, mustard, mayonnaise, or tapenade can provide moisture and flavor. Add a source of protein like eggs, tofu, chicken, fish, turkey, tuna salad, etc…Toppinga are fun. Fill your wrap with flavors like chopped olives, nuts, seeds, veggies, sliced fruits and cheese.
  • PB&J Makeover: This classic sandwich can be a lot of fun to make over and is easy for your kids to do alone. Chose 2 slices of bread and add some peanut butter, jelly and real sesame seeds. Version 2: 2 slices bread with almond butter, honey and cinnamon. Version 3: 2 slices bread with peanut butter, sliced apples and flaxseeds. Version 4 on 2 slices of bread spread crunchy peanut or almond butter with thin slices of apples and a pinch of cinnamon.  Version 5: Almond butter spread on 2 slices of bread topped with pretzel sticks and chopped pecans. You can mix and match any which way you like.
  • Finger Foods: You can’t beat the ease and joy of eating foods with your hands. Homemade potato wedges pair nicely with pecan encrusted chicken skewers. Tofu or fish fritter with veggie chips or turkey and cheese slices rolled up in spinach leaves are easy to make and fun to eat. String cheese, granola bars, trail mix, pretzel rods, and pita chips are all fun finger foods.
  • Tossed Salad: A salad is light, portable and easy to make. It can be prepared the night before by adding you greens, tomatoes, carrots, peppers into your Tupperware. On the following morning, add some toasted sesame or pumpkin seeds, olives, dried fruits and chicken or tuna salad. Put crunchy toppings like croutons and dressing in separate containers to prevent the salad from getting soggy.
  • Warm lunch options: For a warm comforting lunch put soups, pastas or stir-fry in a thermos. If the school’s cafeteria has a microwave to heat up the food than that’s a plus. If not, you can preheat the thermos by filling it up with hot water before adding the food. Let the hot water stand in the thermos for a couple of minutes then empty out the water before adding the food.  When your kids sit down for lunch, the food should still be warm.
  • Hydrate:  Remember that keeping our bodies hydrated throughout the day keeps us cool and energized.  Drinking water over soda and juices will promote healthier bodies and fewer cavities. You can make an activity out of flavoring your water by adding tea bags to hot water and letting it cool to an appropriate temperature before refrigerating it. Explore other ways to add a hint of flavor to water by adding slices of lemon, lime, strawberries, oranges, mint leaves, cucumbers and more.

 

Jacqueline Stone, MS believes that health and wellness is achieved when adequate hydration, nourishment, and sleep is balanced with body image satisfaction and mood. With everyone dancing to a different song in efforts to reach optimal well being, Jacqueline is glad to provide the required instruments to keep up with life’s ever changing rhythm. All questions or comments are happily invited.

Food for Fuel

by Jacqueline Stone

I’ve been noticing a trend in middle school to high school aged boys drinking protein shakes and taking supplements to bulk up and improve athletic performance. My 16 year old cousin and 15 year old brother are always on the hunt for protein rich foods to feed their insatiable appetites and to get buff. In the fitness world, athletes, body builders and even your average Joes have been using supplements pre and post workouts for years and the fad is quickly leaking out to the younger generation. At such an age when growth and development is still so crucial, it’s important that these boys get their nutrients via foods rather than powders and pills.

In some cases it is necessary for the body to receive more protein. Our needs increase during pregnancy and lactation or wound healing. The elderly, strict vegetarians/vegan, and people with certain health conditions may also require more protein in their diets. But here in the great U.S. of A., our diets are already protein rich and don’t need much of the extra supplementation otherwise. The most fundamental nutrient these guys between the ages of 0-18 need is calories. Sufficient calories will continue to promote normal growth and offer the energy needed to function all day in school and after school activities.  A balanced meal plan with food – real food – is by far the best choice to improve athletic performance.

Daily protein needs in grams:

  • 0-6 months: 9.1 g                                                  7-12 months: 11 g
  • 1-2 years: 13 g                                                         3-8 years: 19 g
  • 9-13 years: 34 g                                                      4-18 years: 52 g males & 46 g females
  • 19+: males – 56 g males & 46 g females          Pregnancy & lactation: 70-75 g
  • Protein needs are based on total body weight (0.8 g of protein per kilogram of body weight). To individualize your needs, divide weight in pounds by 2.2 to convert it into kilograms and then multiply by 0.8 to get the number of protein grams needed per day. Ex:  A 140 pound women, 140 lbs/2.2 = 63.6 kg x 0.8 g = 51 g of protein per day.
Protein is found in a variety of foods. It’s typically associated with meat, chicken or fish but is also substantial in shellfish, eggs, nuts and seeds, milk and dairy products, tofu, beans, vegetable and whole grains. Just to give you an idea, a 3-ounce portion of meat has about 21 grams of protein, 8 ounces of plain Greek yogurt has about 17 grams and 1 cup of dry beans has about 16 grams of protein.

Ideas for pre and post activity meals/snack:

  • 1 whole fruit like an apple, banana, pear, etc… These snacks are easy, portable and can fit into any backpack
  • Grilled or marinated chicken skewers – Have some chicken skewers in the fridge already cooked and ready to eat. Your kids can just heat them up in the microwave and use their favorite dipping sauce to give it some flavor.
  • Shake : 1c fruit or 1 whole fruit + 2/3 cup raw oats + 1/2 cup plain yogurt
  • Hard boiled eggs or egg salad with crackers/toast. Hard boiled eggs are also a snack you can keep in the fridge for your kids to graze on throughout the week. Keep a can of egg, tuna or chicken salad ready in the fridge –another convenient way a sandwich can be put together in minutes.
  • Apple slices and almond butter
  • 1/2 or 1 whole turkey sub
  • Peanut butter and jelly sandwich. A nice twist on the classic favorite is swapping out the jelly for banana slices. You can add cinnamon and flax seeds for added flavor and crunch.
  • Bean and spinach quesadilla. Quesadillas are fun and easy to make. They can be filled with a variety of colorful veggies, chicken, fish, meal or tofu.
  • 1-2 cups chocolate milk. Good as a recovery beverage on it’s own or can be added to a fruit and yogurt shake.
  • 1 handful of trail mix. Making your own trail mix can be a great activity and way a for your kids to feel like they have control over their own food choices. Mix in a variety of unsalted nuts like pecan, walnuts, almonds. Then choose one salted seed like sesame or pumpkin seeds to provide the saltiness for the mixture. Let your kids add their favorite dried fruit or yogurt covered raisins.
  • Fluids. Hydration keeps the body staying fresh, clean and balanced. Drinking water throughout the day helps to flush toxins and waste products that build up from physical activity like lactic acid.  Sports drinks like coconut water and Gatorade help replenish the electrolyte that are lost via sweat and urine.

Jacqueline Stone, MS believes that health and wellness is achieved when adequate hydration, nourishment, and sleep is balanced with body image satisfaction and mood. With everyone dancing to a different song in efforts to reach optimal well being, Jacqueline is glad to provide the required instruments to keep up with life’s ever changing rhythm. All questions or comments are happily invited.

Flexibility Is Key

by Jacqueline Stone

As a nutritionist, I find it overwhelming to be constantly surrounded by advertisements in the media that try and dictate how I should invest in my health. Nowadays we are flooded with health articles and fitness magazines that always seem to know the latest slim down secret or the newest food for anti-aging. There’s no doubt that I encourage a life with healthy habits but the idea of maintaining a “perfect” diet and exercise routine while trying to keep up with the ever changing health trends is exhausting.

Flexibility is key. When you invite flexibility into your routine, you begin building a healthy relationship with your food and your body.

No matter where you are in your life, take the time to get reacquainted with your body and its cues. Familiarize yourself with how your body feels when it’s hungry and what kinds of tastes or flavors it’s asking you for. Stay present during meals and check in with your fullness levels often. Distinguish whether you’ve been able to fulfill your body’s nutrient needs while satiating your taste buds.

Remember to stay flexible….

  • Don’t make rigid rules like, ” No carbs past 4:00 PM” or ” I can have that brownie only after a 60 minute spin class”. It’s within our human nature to want what’s forbidden so work on legalizing all foods in your diet. Our bodies often tell us what we need through cravings so allow yourself the 1 or 2 chocolate chip cookies you’ve been eyeing instead of eating through the entire box two or three days later.
  • Try to balance eating for nourishment with enjoyment and pleasure. This is particularly important to do without feeling guilty or shameful afterwards. Take your kids to the park and pack a picnic basket or walk your dog along the ocean while enjoying a smoothie or some ice cream.
  • Embrace spontaneity because diets and schedules are never perfect. Fortunately, or unfortunately, gatherings and events usually revolve around food. These situations can cause anxiety  to those who find it difficult to eat in social settings. Go to the party because it will be fun. But, be mindful of what foods you’re eating and make sure to check in every so often with your level of fullness.
  • Never exercise to earn food or punish yourself for eating.  Physical activity is an important part of life. Instead, choose an exercise that makes your body feel good and replenish your needs before, during, and after the activity. Pick an exercise that connects your mind with your body. Set an intention that doesn’t involve exercise for the purpose of weight loss like improving mood or meeting new people in a fitness class.

Jacqueline Stone, MS believes that health and wellness is achieved when adequate hydration, nourishment, and sleep is balanced with body image satisfaction and mood. With everyone dancing to a different song in efforts to reach optimal well being, Jacqueline is glad to provide the required instruments to keep up with life’s ever changing rhythm. All questions or comments are happily invited.

What is 200 Calories?

Best said by this video.  Great way to visualize.

How do you balance your daily eating?  And your children??

Click here to visualize 200 calories!

 

 

 

THE ABSOLUTE WORST HOLIDAY FOODS!

I am taking this final opportunity to remind you that this holiday season and the celebration of 2014 should be filled with family, friends, fun times, laughter, and making memories—these are the objectives of celebrating. Though we always include food in our celebrations, perhaps we could treat food just a little differently as we ring in this new year. Enjoy your favorites, make your favorite recipes a bit healthier, choose smaller portions, and go for a walk every day in this beautiful South Florida weather.

CAUTION: here are the worst holiday foods!

1) Turkey skin and brisket. Enough saturated fat to choke a horse.
2) Stuffing cooked in the bird. Enough grease to choke a horse. At least cook stuffing separate from the turkey; cut some of the fat or oil from the recipe.
3) Sweet potato casserole. Sorry. Go easy on the marshmallows and decrease the sugar content!
4) Pigs in the Blanket. Perhaps you could try a low fat hot dog wrapped in a reduced fat crescent roll. Give it a try and let me know.
5) Pecan Pie. Corn syrup. Butter. Sugar. About 500 calories per slice. Need I say more?
6) Finger appetizers. Little quiches, canapés, spinach in phyllo. The flakier the crust, the more unhealthy fat in the food. Try shrimp cocktail, goat cheese and whole grain crackers, and fresh fruit skewers.
7) Caramel Popcorn. Though one of my favorites, butter and sugar once again. Low fat kettle corn is a great substitute.
8) Eggnog. One cup–about 340 calories and 19 grams of fat. There is a low fat version. Make it a ½ cup!! Yikes!
9) Milk Chocolate. We have a fairly healthy, anti-oxidant-rich alternative. Make it dark!
10) Cakes and cookies. It’s a holiday….indulge….A LITTLE.

I wish you the most merry holiday season and beautiful New Year. With every new year comes greater challenges and obstacles in life. I wish you love from family and friends, courage and much good health.

 

Ronni Litz Julien, MS, RD/LDN is a licensed nutritionist and author.  Ronni Litz Julien Nutrition provides nutritional consultations for life-long programs, weight management, cholesterol and lipid health, diabetes, eating disorders. Children, adults and families in the privacy of your own home.

MY HEART IS STILL BEATING…FOR THAT, I AM GRATEFUL!

by Ronni Litz Julien

So many of us have so much to be thankful for this Thanksgiving. Being in the medical field, I really take a serious look at my body and the fact that it is in decent shape as I enter my next decade. Coming from two parents with weight issues, high blood pressure, high cholesterol, late-in-age diabetes, cataracts, autoimmune disorders and serious arthritis, wow–am I lucky. Now, mind you, I keep all that in my head every day, and act (and eat!) accordingly!

Hence, I am extraordinarily thankful that with all of those above conditions, my family is in generally good health, as well (those parents included). To be honest, the cliche works right about here–if you are in good health, you have everything.

Now of course, I could run down the list of friends, extended family, and acquaintances whom have not been quite so lucky, in fact, you too, most likely have a list of your own, unfortunately. However, I would rather focus on reminding you this holiday, that YOU are the one in control of much of your “medical risks”–the chronic conditions that we have today that are absolutely preventable, somewhat preventable, and absolutely manageable: Type II diabetes, high cholesterol, high blood pressure, overweight, obesity, lung cancer, colon cancer, breast cancer, low blood sugar, constipation, and esophageal reflux.

Diabetes, heart disease, and cancer now cause more deaths worldwide than all other diseases combined, according to the World Health Organization. Frightening! And imagine, we are in charge of a whole lot of this.

So perhaps you could keep this in mind as you reach for that second serving of stuffing, sweet potato casserole and pecan pie–for this is not your last supper.

Happy Everything. Be grateful your heart is still beating!

 

Ronni Litz Julien, MS, RD/LDN is a licensed nutritionist and author.  Ronni Litz Julien Nutrition provides nutritional consultations for life-long programs, weight management, cholesterol and lipid health, diabetes, eating disorders. Children, adults and families in the privacy of your own home.

THANKSGIVING RECIPES

SAVORY CORNBREAD STUFFING (adapted from NY Times Martha Rose Shulman)—serves 8

  • 1 cup yellow cornmeal, organic stone ground
  • 1/2 cup King Arthur’s whole wheat flour
  • 1/2 tsp salt
  • 1 T Baking powder
  • 2 eggs
  • 1 cup plain LF yogurt or buttermilk
  • ½ cup low fat milk
  • 1T honey
  • 2T Smart Balance margarine
  • PAM cooking spray

1. Preheat the oven to 400 degrees.

2. Place the cornmeal in a bowl, and sift in the flour, salt, baking powder and baking soda. Stir the mixture with a whisk. In a separate bowl, beat together the eggs, yogurt (or buttermilk), milk and honey. Whisk the cornmeal mixture into the liquid mixture, just until blended.

3. Melt margarine and add to the batter.

4. Spray a heavy 2-quart casserole dish with cooking spray.

5. Pour all of the batter into the pan, and place in the oven. Bake 35 to 40 minutes, until golden brown and a toothpick inserted in the center comes out clean. It will be quite brown on the edges. Allow the bread to cool in the pan, or serve warm.

GUILTLESS GRAVY (adapted from the National Turkey Foundation)

  • 4 cups turkey stock and defatted pan juices
  • ¼ cup cornstarch
  • ¼ cup water
  • Salt and pepper to taste

Directions:

  1.  In a large saucepan, over medium heat, bring stock and pan juices to a boil.
  2. Meanwhile, blend the cornstarch and water until smooth.
  3. Whisking constantly, slowly add the cornstarch mixture to the boiling pan juices.  Continue to stir until thickened.
  4. Season to taste with salt and pepper.

 

SWEET POTATO PANCAKES/LATKESmakes 24 pancakes

  • 1 pound sweet potatoes, boiled, peeled and mashed
  • 1 ½ cups whole wheat flour (see above for brand)
  • 3 ½ tsp baking powder
  • 1 tsp salt
  • ½ tsp ground nutmeg (optional)
  • 2 eggs, beaten
  • 1 ½ cups low fat milk
  • ¼ c Smart Balance Margarine
  • 1-2 T canola oil

Directions:

  1. Place sweet potatoes in a medium saucepan of boiling water, and cook until tender but firm, about 15-20 minutes. Drain, and immediately immerse in cold water to loosen skins. Drain, remove skins, chop, and mash.
  2. In a medium bowl, sift together flour, baking powder, salt, and nutmeg. Mix mashed sweet potatoes, eggs, milk and margarine in a separate medium bowl. Blend sweet potato mixture into the flour mixture to form a batter.
  3. Preheat a lightly greased griddle over low-medium-high heat. Drop batter mixture onto the prepared griddle by heaping tablespoonfuls, and cook until golden brown, turning once with a spatula when the surface begins to bubble.

 

APPLE AND CRANBERRY CRUMBLE TART

  • ½ cup whole wheat flour (see above for brand)
  • ¼ cup plus 2T sugar
  • ¼ cup dark brown sugar
  • ¼ cup Smart Balance margarine
  • 6 cups Granny Smith or Red Delicious or Fuji apples (peeled, cored, and sliced)
  • 1 cup fresh or frozen cranberries
  • ½ cup orange juice
  • 1 tsp vanilla extract
  • 1 T cornstarch
  • PAM cooking spray

Directions:

1)     Preheat oven to 375 degrees.

2)     Combine flour, ¼ cup sugar, brown sugar and margarine in a small bowl.  Mix with a fork, until crumbly.

3)     In a large mixing bowl, combine apples and cranberries, remaining 2T sugar, orange juice, vanilla, and cornstarch.  Mix well.

4)     In a square baking dish, spray PAM cooking spray.  Pour the fruit mixture into the baking dish, and top with flour mixture.

5)     Bake for 40-45 minutes.

 

FESTIVE “WHITE” TRIFLE

  • 1 box (4 servings) vanilla pudding (sugar-free fat-free)
  • 14 oz. can fat free sweetened condensed milk
  • 14 oz. can water (same as above can)
  • 16 oz. container Cool Whip Lite
  • 1 tsp vanilla extract
  • Low Fat Pound Cake (i.e. Sara Lee Light ‘n Dreamy), sliced thinly
  • ½ pint fresh strawberries, sliced
  • 2-3 bananas, sliced

Directions:

  1. In a large mixing bowl, prepare the pudding mixture.  Mix sweetened condensed milk with pudding powder and can of water.  Add vanilla.  Mix well.  Fold in Lite Cool Whip.  Refrigerate for one hour.
  2. In a trifle bowl, place slices of pound cake at the bottom.  Layer with pudding mixture, then cover pudding with strawberries and banana.
  3. Layer once again, cake, pudding, fruit.  Decorate final top layer with fruit.

Ronni Litz Julien, MS, RD/LDN is a licensed nutritionist and author.  Ronni Litz Julien Nutrition provides nutritional consultations for life-long programs, weight management, cholesterol and lipid health, diabetes, eating disorders. Children, adults and families in the privacy of your own home.

THANKSGIVUKKAH RECIPES — BALANCED!

 Incredibly, this year, Thanksgiving Day and the first day of Chanukah fall out on Thursday, November 28th—the same day!  These holidays will not coincide on the same day again for another70,000 years.  That is a fact.  Therefore, it is time to perhaps cook as unique as this particular holiday time!  Of course, this column is going to have a healthy twist to it, so I begin with a few tips of keeping that “holiday balance”—hopefully not having to change into a larger pair of pants after the evening —and perhaps not having to make that New Year’s Resolution–again!

FIVE WAYS TO DINE: DON’T UNDERMINE YOUR WAISTLINE!

1.  Make your holiday grocery list with your heart health in mind (…and your family’s!).  Go through your holiday recipes, and replace ingredients with lower fat and lower sugar versions.  Send me an email if your guests notice the difference in taste (they won’t)!

  • King Arthur’s or 365 Whole Wheat Flour
  • Low fat cottage cheese and sour cream and mayonnaise
  • For sugar, use ½ sugar and ½ sugar substitute in your recipe
  • Use trans-fat-free margarines instead of butter
  • Use Lite Cool Whip instead of whipped cream
  • Low fat milk instead of whole milk

2.  Though it is already “holiday time”, do not give yourself permission to “start later” with your healthful eating habits—like January 1.  Don’t do it!  You can still maintain some good control through the temptations of the holidays. Pick out what you are willing to do.

3.  Give yourself some holiday confidence.  Do some pre-planning of your holiday meals: “I want to eat the sweet potatoes and the stuffing—so I will just have small scoops of each!”; “The desserts look incredible—so maybe I will skip tonight’s wine/cocktails and have dessert instead!”  Isn’t life made up of trade-offs? So is this….

4.  Keep moving!  This part, as I have said over and over, is NOT negotiable.  If you get “too busy” to participate in your regular exercise regimen, use those little tips i.e. break up the exercise into 10 minutes, 2-3 times per day; continue to park at the back of the Publix parking lot and walk in; take stairs when possible; walk a couple of extra laps in the mall while shopping, and get back into your regular routine as soon as you are willing.

5.  After your meal is over, invite your guests into your living room for conversation, music, family games, whatever!  The longer you sit around your holiday table filled with goodies, the more you will eat!  Does that sound familiar??

ENJOY YOUR HOLIDAYS AND THESE RECIPES!

SAVORY CORNBREAD STUFFING (adapted from NY Times Martha Rose Shulman)—serves 8

  • 1 cup yellow cornmeal, organic stone ground
  • 1/2 cup King Arthur’s whole wheat flour
  • 1/2 tsp salt
  • 1 T Baking powder
  • 2 eggs
  • 1 cup plain LF yogurt or buttermilk
  • ½ cup low fat milk
  • 1T honey
  • 2T Smart Balance margarine
  • PAM cooking spray

1. Preheat the oven to 400 degrees.

2. Place the cornmeal in a bowl, and sift in the flour, salt, baking powder and baking soda. Stir the mixture with a whisk. In a separate bowl, beat together the eggs, yogurt (or buttermilk), milk and honey. Whisk the cornmeal mixture into the liquid mixture, just until blended.

3. Melt margarine and add to the batter.

4. Spray a heavy 2-quart casserole dish with cooking spray.

5. Pour all of the batter into the pan, and place in the oven. Bake 35 to 40 minutes, until golden brown and a toothpick inserted in the center comes out clean. It will be quite brown on the edges. Allow the bread to cool in the pan, or serve warm.

GUILTLESS GRAVY (adapted from the National Turkey Foundation)

  • 4 cups turkey stock and defatted pan juices
  • ¼ cup cornstarch
  • ¼ cup water
  • Salt and pepper to taste

Directions:

  1.  In a large saucepan, over medium heat, bring stock and pan juices to a boil.
  2. Meanwhile, blend the cornstarch and water until smooth.
  3. Whisking constantly, slowly add the cornstarch mixture to the boiling pan juices.  Continue to stir until thickened.
  4. Season to taste with salt and pepper.

 

SWEET POTATO PANCAKES/LATKESmakes 24 pancakes

  • 1 pound sweet potatoes, boiled, peeled and mashed
  • 1 ½ cups whole wheat flour (see above for brand)
  • 3 ½ tsp baking powder
  • 1 tsp salt
  • ½ tsp ground nutmeg (optional)
  • 2 eggs, beaten
  • 1 ½ cups low fat milk
  • ¼ c Smart Balance Margarine
  • 1-2 T canola oil

Directions:

  1. Place sweet potatoes in a medium saucepan of boiling water, and cook until tender but firm, about 15-20 minutes. Drain, and immediately immerse in cold water to loosen skins. Drain, remove skins, chop, and mash.
  2. In a medium bowl, sift together flour, baking powder, salt, and nutmeg. Mix mashed sweet potatoes, eggs, milk and margarine in a separate medium bowl. Blend sweet potato mixture into the flour mixture to form a batter.
  3. Preheat a lightly greased griddle over low-medium-high heat. Drop batter mixture onto the prepared griddle by heaping tablespoonfuls, and cook until golden brown, turning once with a spatula when the surface begins to bubble.

 

APPLE AND CRANBERRY CRUMBLE TART

  • ½ cup whole wheat flour (see above for brand)
  • ¼ cup plus 2T sugar
  • ¼ cup dark brown sugar
  • ¼ cup Smart Balance margarine
  • 6 cups Granny Smith or Red Delicious or Fuji apples (peeled, cored, and sliced)
  • 1 cup fresh or frozen cranberries
  • ½ cup orange juice
  • 1 tsp vanilla extract
  • 1 T cornstarch
  • PAM cooking spray

Directions:

1)     Preheat oven to 375 degrees.

2)     Combine flour, ¼ cup sugar, brown sugar and margarine in a small bowl.  Mix with a fork, until crumbly.

3)     In a large mixing bowl, combine apples and cranberries, remaining 2T sugar, orange juice, vanilla, and cornstarch.  Mix well.

4)     In a square baking dish, spray PAM cooking spray.  Pour the fruit mixture into the baking dish, and top with flour mixture.

5)     Bake for 40-45 minutes.

 

FESTIVE “WHITE” TRIFLE

  • 1 box (4 servings) vanilla pudding (sugar-free fat-free)
  • 14 oz. can fat free sweetened condensed milk
  • 14 oz. can water (same as above can)
  • 16 oz. container Cool Whip Lite
  • 1 tsp vanilla extract
  • Low Fat Pound Cake (i.e. Sara Lee Light ‘n Dreamy), sliced thinly
  • ½ pint fresh strawberries, sliced
  • 2-3 bananas, sliced

Directions:

  1. In a large mixing bowl, prepare the pudding mixture.  Mix sweetened condensed milk with pudding powder and can of water.  Add vanilla.  Mix well.  Fold in Lite Cool Whip.  Refrigerate for one hour.
  2. In a trifle bowl, place slices of pound cake at the bottom.  Layer with pudding mixture, then cover pudding with strawberries and banana.
  3. Layer once again, cake, pudding, fruit.  Decorate final top layer with fruit.

Enjoy!!

Ronni Litz Julien, MS, RD/LDN is a licensed nutritionist and author.  Ronni Litz Julien Nutrition provides nutritional consultations for life-long programs, weight management, cholesterol and lipid health, diabetes, eating disorders. Children, adults and families in the privacy of your own home.

 

 

 

 

 

PRE-HOLIDAY HEALTH AND NUTRITION WARNINGS!

Bang! The holidays of 2013 are upon us with Thanksgiving, Chanukah and Christmas almost touchable!  There are 50 or so shopping days left until Christmas and just 21 days until Chanukah.  Some of us are beginning to pull out our most fattening and delicious Challah Stuffing and potato latke recipes!

Thus, as we approach the typical five to 10 pound holiday love handles, perhaps we could talk about some potential health issues earlier than last year, see what we should be more aware of.  Firstly, one of the most prevalent conditions in America is not always realized.  I am speaking of Type II Diabetes.

  • About 10% of the US population is diabetic.
  • 79 million people are considered “pre-diabetic”.
  • 7 million people remain undiagnosed.

Type II Diabetes continues to be one of the most serious health issues of today, and before you head into the next holiday season, perhaps you want to be aware of the following symptoms, some often difficult to recognize:

  • Having to urinate more frequently.
  • Having excessive thirst.
  • Having unexplained weight loss.
  • Experiencing blurred vision.
  • Experiencing increased hunger (without gaining weight).
  • Feeling numbness in the hands or feet.

If you notice any of these symptoms, contact your medical doctor immediately.  This does not necessarily have a genetic component, although that certainly increases your risks.  Most diabetics diagnosed as adults have overweight or obesity issues.  Hence, my “caution” prior to the holiday eating!

Next, there is a phrase known as the “holiday heart attack”.  It’s the worst time of year for heart trouble, with heart-related deaths peaking in late December and early January. The deadliest day: December 25, according to one study.  Several reasons prevail: holiday stress, heavy meals, quick weight gain, and ignoring signs so as not to disrupt the holiday festivities.  Again, beware of these symptoms, for men and women:

  • Pain or pressure in the chest
  • Discomfort spreading to the back, jaw, throat, or arm
  • Nausea, indigestion, or heartburn
  • Weakness, anxiety, or shortness of breath
  • Rapid or irregular heartbeats

And for women, who often may not experience true chest pain:

  • Heartburn
  • Loss of appetite
  • Tiredness or weakness
  • Coughing
  • Heart flutters

Thus, as we approach this delicious time of year, perhaps take a look at it a little differently this year.  Stay tuned for next week’s article, as I attempt to give you some tools and alternatives to those five to 10 pounds!

Ronni Litz Julien, MS, RD/LDN is a licensed nutritionist and author.  Ronni Litz Julien Nutrition provides nutritional consultations for life-long programs, weight management, cholesterol and lipid health, diabetes, eating disorders. Children, adults and families in the privacy of your own home.

 

 

 

NUTRITION AND BREAST CANCER: IT’S A LIFESTYLE

by Ronni Litz Julien

As Breast Cancer Awareness Month comes to a close, I know I have certainly seen many more activities in our community and nationwide than in past years.  From the community walks, to the school club fundraisers, to the NFL-sponsored pink sneakers and accessories, it appears we have made a dent in creating awareness.  However, we cannot just stop at awareness.  We, especially as women, must “own” the lifestyle changes in order to prevent breast cancer.

“By the end of 2013, more than 230,000 new cases of invasive breast cancer are expected to be diagnosed in the U.S.  Of those cases, approximately 40,000 individuals will not survive”, said Isabelle Mercier, PhD, a research assistant professor at University of the Sciences (a well-known Science College in Philadelphia).  Shall I repeat that sentence to get your attention…..

I want to give you a short follow-up to my 49-year-old best friend’s journey through her double mastectomy back in June.  Thank goodness, she did not have to have any lymph nodes removed, her surgery was successful, and she did not have any metastasis (spreading) of the cancer.  She did not require any chemotherapy or radiation.  She did, however, have a complication while healing, and had to go back for an additional surgery in July.  And, then, one more surgery two weeks ago to complete the reconstructive process.  Not quite done, a final procedure to perfect her new breasts by the end of this year.  I am forever grateful she is still here, and still so beautiful.  My life would never be the same without her…..but a most grueling process for her, her family and her loved ones.

So, I ask, if we have any part in controlling this deadly disease, don’t you think we must act?  I will review with you below the nutrition changes that address prevention, but this goes way beyond food, for it’s the lifestyle habits, too.

THE LIFESTYLE

  • Start talking early.  Even college-aged girls today are advised on the risk factors that increase their breast cancer chances (smoking, alcohol, poor eating).  Enlighten your children.  The boys, too.
  • Examine your family tree.  A family history, particularly in a mother or sister, can increase the chance for developing breast cancer. There is genetic testing now recommended for young women with prevalence of breast cancer in their families.
  • Get to your best weight.  According to Dr. Mercier, “obesity is responsible for up to 20 percent of cancer-associated deaths in women. Being overweight or obese increases the risk of breast cancer by creating a cancer-friendly environment through fat cells”.  Eating high fat foods, a low-fiber diet, insufficient color-rich fruits and vegetables, and eating excess total calories enables cancer cells to grow.
  • Do your research.  Pay close attention to the true scientific evidence before you make your changes.  Do not omit food groups because you think they will make you cancer-free.  The word is still out on: organic foods, preservatives and nitrates, and gluten increasing cancer risk.
  • Eat less red meat.  Eat more plant foods.   That research is pretty clear with regard to many cancers, not just breast cancer.
  • Limit alcohol and avoid tobacco.  That research is pretty clear, too! 
  • Exercise is non-negotiable.  We may not love it, however, it has been well studied to prove decreased risks of cancers, heart disease, overweight and obesity, diabetes, and need I go on?

I think it is our obligation as women, as moms, as wives, as sisters and friends, to help ourselves:  be educated, be the lifestyle, be the one who is not the statistic.  Go on and do your best!

 

Ronni Litz Julien, MS, RD/LDN is a licensed nutritionist and author.  Ronni Litz Julien Nutrition provides nutritional consultations for life-long programs, weight management, cholesterol and lipid health, diabetes, eating disorders. Children, adults and families in the privacy of your own home.