New Study: Added Sugar, Not Just Fat, Bad For Cholesterol

I was away on vacation, relaxing in sunny Florida, when I opened the USA Today and saw the headline, "Study: Added Sugar, Not Just Fat, Bad For Cholesterol". I thought I'd better take a look at the article as many of my nutrition clients suffer from high cholesterol. I was also sitting next to my father, who at 68 years young is extremely fit, yet has elevated cholesterol levels, so I was definitely interested in the results of the study. Sugar is responsible for a myriad of health problems, such as obesity, depression, ADD/ADHD, headaches, fatigue and hormonal issues and now it has been linked to cholesterol levels. Researchers at Emory University and the Centers for Disease Control and Prevention in Atlanta took a look at the sugar intake and blood fat levels in more than 6,100 adults and their discoveries appeared in the Journal of the American Medical Association, a highly cited weekly medical journal that publishes peer-reviewed medical research findings. The participants consumed on average, 21.4 teaspoons of added sugars a day from prepared and processed food such as candy, pastries, cookies, canned fruit and soft drinks. Not included in the study were the sugars in fresh fruit, 100% juice and other whole foods. The study showed that the people with the greatest intake of added sugars were more likely to have higher levels of triglycerides (blood fats) and lower levels of good cholesterol (HDL). Senior author Miriam Vos, an assistant professor at Emory University said, "People have been so focused on fat that we haven't been focused on sugar, and it's gotten away from us. This data shows we can't let either one or the other get too high. We need to get used to consuming foods and drinks that are less sweet".

So, what can we do to reduce added sugars in our diet without total depriving ourselves from the joy of eating? We can replace the added sugar in soda, lemonade and coffee drinks with an all natural, plant based sweetener from Paraguay called stevia. Many companies are using this sugar alternative in products such as Zevia beverages and SoBe Zero Lifewater. We can also be more aware of food labels and added sugar in certain items such as salad dressings, sauces, and even yogurt. Making the switch from regular yogurt to Greek yogurt can cut sugars by more than 50% - now that is significant!

Are you trying to reduce the amount of sugar in your diet for health reasons? Would love to hear some of the ways that you have been successful - please post a comment and share your discoveries!

Apple Cider Vinegar Cure - Relieved My Allergies & Lowered My Cholesterol

As a chronic allergy sufferer for over fifteen years, having relied on expensive prescription medicine to control my symptoms, I was searching for something more natural to help alleviate all the itching, sneezing and stuffiness I was experiencing. I had read about the miracles of apple cider vinegar (ACV) and it's ability to help with seasonal and perrenial allergies and honestly, I was a bit skeptical, but willing to give it a try.

Apple cider vinegar has been highly regarded throughout history, dating back to 400 BC when Hippocrates used it for its amazing health qualities. ACV is rich in enzymes, supports a healthy immune system, helps control weight, promotes digestion, helps soothe sore throats and aids in removing toxins from the body.

I had learned from the research I had done that it is imperative to use the type of ACV that has a brown sediment at the bottom of the bottle, which is called "the mother". Only raw, organic, apple cider vinegar has "the mother of vinegar" that makes it so beneficial. The "mother" is made up of living nutrients and bacteria, so it is actually alive, compared to clear vinegar, which has gone through processing and distilling and is actually dead.

So, for the past year I have used the recommended daily dose of ACV, which is two tablespoons, mixed with 1/2 packet of steviaa and eight ounces of water. Since it is too strong to drink on its own, ACV should be mixed with a bit of juice and water or the water and stevia combo that I use. It took about a week of continuous use for my body to feel the effects, but I am proud to say that I am now naturally free from allergies, thanks to apple cider vinegar! I also noticed an added benefit to my new regime - my cholesterol dropped twenty five points without changing anything else in my diet or routine. If you would like to try ACV for whatever's ailing you, I would highly recommend the Bragg's brand, as it is made from organically grown apples, processed in accordance with USDA guidelines and is certified organic.

Would love to hear if you have experienced similar positive results - please let me know if you end up trying out apple cider vinegar and what conditions it has helped.

Loving My Sketchers Shape Ups

Last week I went to the mall and picked up an early Valentine's Day gift for myself - a pair of Sketcher's Shape Ups. I had been eyeing these and the similarly designed MBT sneakers that promise firmer thighs and a shapelier backside just from wearing them while you walk. Although I do engage in a regular fitness routine that consists of power yoga, cycling and resistance training, I thought that these might be a welcome addition, just to make sure I don't succumb to the dreaded, "blogger butt", as my friend and fellow blogger, Dawn Sandomeno at partybluprintsblog.com lovingly refers to the affliction.

I had been comparing the Sketchers Shape Ups and the MBT sneakers, both of which are designed with a rolling sole, giving wearers the feeling of walking on sand. This revolutionary technology helps to strengthen muscles, improve posture, promote weight loss and reduce stress on knee and ankle joints. I decided to go with the Sketchers rather than the much higher priced MBT's after finding similar online reviews for both brands. I immediately felt comfortable in the lightweight shoe, which really cushioned both my bunions and flat feet and the rolling heel made me feel as if I was walking uphill even when on flat ground. I have been wearing my Sketchers Shape Ups daily for over a week now and feel a tightening in my thighs and backside, as I am probably working some different muscles, which is always a good thing. I will continue to wear these cute and functional sneakers and give you all a full report in a few months to see what changes, if any, I notice. Would love to hear any feedback from readers who have had experience with this funky fitness footwear.

Transforming the Morning Rush

Trying to get the kids ready for school and getting yourself out the door for work can be enough of a challenge, never mind making a healthy, satisfying breakfast to jump start your day. Most of us just end up grabbing a coffee drink at the local drive-thru window, which ends up wreaking havoc on our waistlines and hampers our ability to focus and concentrate because of the high amount of sugar most of these coffee concoctions contain. As I wrote about in last weeks post, "Fat Does Not Make You Fat", I discussed how controlling sugar intake can really be the driving force in weight control and many health issues. So, how can you create a quick, easy, good for you morning meal that will get you and your family out the door in record time? The solution - a delicious shake that contains protein, fruit, fiber and healthy fats to give you a natural energy boost from nutrients, not stimulants, keep you satiated and help keep blood sugar levels balanced - which is really the key to maintaining healthy body fat levels. So, here's one of my favorite adult and kid-friendly protein shake recipes that helps give me the energy to power through my morning workout and get myself, my husband and my kids going on a healthy note, really setting the tone for our day. You can either make this in a blender or use my favorite - The Cuisinart Smart Stick. Feel free to use this recipe as a base, coming up with your own favorite additions and creating your own unique signature shake. Would love to hear about what interesting combinations you come up with!

Chocolate-Banana Butter Shake

1/2 cup hormone free skim milk

1/2 cup water

1 packet SweetLeaf Stevia (optional)

1/3 piece of banana

1 scoop Colonix fiber powder (drnatura.com) - optional

1 tablespoon raw almond butter ( I use Trader Joe's brand)

1 scoop Jay Robb chocolate egg white protein powder

Mix all ingredients in blender or Cuisinart Smart Stick and enjoy!

Biggest Loser Northboro/Southboro

I am so excited to be involved with the first ever, dual town "Biggest Loser Competition", sponsored by the Northboro and Southboro Massachusetts Rotary Clubs and UMASS Medical Center. This twelve week program starts this Wednesday, January 20 and runs through Wednesday, April 7. As a Certified Nutrition Consultant with my own private practice, I am able to provide my knowledge, support, guidance and encouragement to contestants looking to lose weight and reclaim their health and vitality. I understand the confusion and frustration many face as they try time and time again to lose weight once and for all, disappointed when they aren't able to maintain the lost pounds and eventually gain the weight back, sometimes ending up heavier than when they started. I personally struggled with weight issues and have been successful in maintaining my weight loss for more than twenty years. I'll be on hand every Wednesday night from 6-8pm at Algonquin Regional High School in Northboro, Massachusetts to share my tips for success, offer easy, family friendly recipes and provide individual and small group coaching. I will also be speaking about what to eat to generate weight loss, banish cravings, improve mood, lift depression, boost energy, balance hormones, sharpen focus, and help you look and feel fabulous. As host of "Dee-Lish Nutrish" Cooking Show, that airs on Northboro Cable Television, I'll also be demonstrating how to prepare healthy, delicious recipes and offering ideas for quick and easy snacks to help jump start your efforts and get you on your way to losing the weight for good! For more information about the Biggest Loser Northboro/Southboro Program go to http://www.northboroughrotary.org/ - it's not too late to join! For more information about individual and small group nutrition coaching send me an email at Dee@nutritionalmerritt.com. You do not need to be a part of the Biggest Loser Program to be eligible for coaching. What are you waiting for - this is your chance to make your weight loss dreams a reality!

Nourishing Yourself First

The decorations are down, the house is back in order (somewhat) and the kids are back at school (woohoo) after a full twelve days of family togetherness. Our family togetherness primarily consisted of both kids getting sick, one right after the other, which resulted in an adult getaway weekend being sidelined. It did make for some good family bonding, though, with some relaxing movie days on the couch in our PJ's while the dog tried to eat used, stray tissues. I don't know about you, but I could use a vacation right about now. Since that is not possible, the next best thing is to get back to a routine and focus on nourishing from the inside out. Taking care of yourself first so that you can feel renewed and ready to nurture your family and those you care about. For me, that means starting the day with my favorite hot beverage (click to learn more), doing some writing on the computer, getting in a good workout, fixing a delicious protein shake (click for recipe) for a late morning breakfast, doing some errands and then creating a yummy salad for a nourishing lunch (pictured above). Good food really helps me get through the day. Tonight I'm planning a delicious meal, my "Zucchini Noodle and Turkey Meat Sauce"(click for recipe) and a green salad with avocado and cucumber. I'm looking forward to connecting with my family at the dinner table and hearing about their day. Now, some days don't always work out as planned, they end up being crazy and you're just trying to make it all work in the midst of the chaos and that's okay. For me, just getting in a quick workout helps me to recharge and be prepared for the day of dealing with teens, work and life's ups and downs. Taking just a little bit of guilt-free time for myself helps me to be the best mom, wife, daughter, sister, business owner, etc. that I can be. What nourishes you and helps you get through the day? Just leave a comment below - would love to hear from you!

Boost Your Immune System With Tulsi Tea

'Tis the season - you're running around getting everything ready for the holidays, feeling stressed out, making sure you find the perfect gift for Aunt Sally, rushing to your kid's school for the Holiday sing-along, trying to do thirty more minutes on the treadmill so you can indulge at your company party tonight....the list goes on. Add to that long list to remember to grab a few extra boxes of tissues at the store as you feel like you're coming down with something.

It's a crazy time of year, but if you can find ten minutes to take a break and slow down with a nice hot cup of tea you may find that your to-do list doesn't seem that long and that cold might be going away after all. Relax with some Tulsi tea, also known as Holy Basil tea, that has been referred to as the "elixir of life" because of its amazing health benefits. Studies show that Tulsi tea improves your body's ability to fight viruses, helps your body cope with stress, aids in lowering cholesterol and helps to maintain normal bood sugar levels.

Check out Organic India's line of Tulsi tea that comes in eighteen different all natural flavors - I am partial to the Red Mango variety, myself. You can find this tea at most grocery stores, health food stores and at http://www.organicindia.com. So, take a few minutes for yourself, in the midst of the madness and sit down with some Tulsi tea - your body will thank you! Image credit to http://organicindia.com.

The Power of the Pulse

Sometimes I just want to immerse myself and my entire family in hand sanitizer, especially during this nasty cold and flu season. Since a Purell bath is pretty much out of the question, here's the next best thing - nasal irrigation. Kinda like a Waterpik for the nose, this electronic device delivers a gentle, pulsating stream of saline solution directly into nasal passages to moisturize and flush out mucous, helping to shorten the duration of colds and infections. This easy to use unit can also be a great preventative step if you feel you've been exposed to some unwanted germs - just plug it in, mix the saline packet with warm water and you are good to go. Takes less than five minutes from start to finish and much easier and more effective than a traditional neti pot. Ok - I know, this all sounds a little weird and slightly gross, but this little piece of equipment has saved myself and my family from countless unwanted infections and shortened the duration of those we caught. I added this to my natural remedy arsenal a few years ago, based on an endorsement from a top Harvard Natural Medicine doctor. I even got my kids to particpate at a young age and now when they are stuffy, they actually ask for the irrigator! So, whether you suffer from chronic allergies, have a full blown cold or just realized that hot date you smooched last night now has the flu, you may want to look into the power of the pulse. All image credit http://www.hydromedonline.com/.

Yoga - The Missing Piece to My Puzzle

For me, yoga was the missing piece to my wellness puzzle that I had been searching and searching for. Sure, I ate healthy foods, cycled, lifted weights, walked the dog, got plenty of sleep, stopped drinking coffee (see my Sept 30, 2009 post), yet something was missing.

I discovered yoga more than a year ago and I have to say that it has transformed me. I have developed a better connection to myself, which has improved my relationship with others and has helped me become a better daughter, sister, wife, friend and mother - and everyone knows that when Mommy is happy, everyone is happy!

Yoga has made me become more mindful and fully present to enjoy life and all of its gifts. It has helped reduce stress, mood swings, PMS and has boosted the strength and tone of my body and continues to awaken my soul like nothing else I have ever experienced. I practice Vinyasa Flow yoga, which is a 90 minute intensive style, in a 90-100 degree heated studio. The heat helps the muscles to relax and allows the body to release harmful toxins.

Yoga is becoming very popular and studios are popping up everywhere. Investigate your area to see what styles of yoga are offered and ask to try a free class before you commit to anything - most studios will let you do this without obligation.

If you are in the suburban Boston are, look into Metrowest Yoga in Westboro, Massachusetts - this is the studio that I go to on a regular basis. They offer a variety of yoga classes and have outstanding instructors and a beautiful studio.

So, challenge yourself and try a yoga class - would love to hear what you experience!