Wednesday, December 10, 2008
Healthy, Homemade Protein Bars
3 1/2 cups quick oats
1 1/2 cups powdered non-fat milk
4 scoops sugar-free chocolate or vanilla protein powder
1 cup sugar-free maple syrup (Cozy Cottage, Cary's or Howard's)
2 egg whites, beaten
1/4 cup orange juice
1 teaspoon vanilla
1/4 c. natural applesauce
Preheat over to 325 and spray a baking sheet or 9x12 baking dish with non-stick spray. Mix oats, powdered milk, and protein powder in bowl. Blend well. In separate bowl, combine egg whites, orange juice, applesauce, and the sugar-free syrup. Blend well. Stir liquid mixture into dry ingredients until blended. Spread batter onto pan and bake until edges are crisp and browned.
Cut into 10 bars and store in airtight container, refridgerate or freeze.
-1/2 cup natural, dried fruit.
- 1/2 cup dark chocolate or carob chips
- 1/2 cup crushed nuts (for added healthy fat!)
Thursday, December 4, 2008
Where do you start when you have made up your mine to get healthy?
I went and had a physical. That turned out as good as it can, but what healthy places do I start? I went from regular soda, to diet, to one diet like once a week. I try to drink water as much as I can (I hate water). I went from 2% milk to skim milk. I tried soy but was told by my doctor that I should have it because it has natrual estrogenic properties.
I have bad knees. I have a bad back. I just don't know where to start. Can you help?
Great question! And kudos to you for making the decision to live more healthfully. I admire your courage, determination and healthy goals! You've taken some terrific steps by cutting soda, increasing water and lowering fat intake. Here are a few pointers to help you along:
- Take an inventory of your current diet. (The form at my nutrition site, www.lahealthworks.com may help guide this process.) What are your dietary strengths and weaknesses? What could you do more wisely and what are you struggling with?
- Keep a food journal. Tracking your food and beverage intake, your exercise and your mood and thoughts will make you concious of what you are eating. (This step alone often
leads to healthier eating and lifestyle!)
- Seek professional guidance. Have a nutritionist look at your food journal and help you develop a reasonable dietary plan that builds upon your current habits, desires and goals.
- Make a list of changes you are committed to, such as:
- Drink more water.
- Enjoy fruit and/or veggies at every meal.
- Replace processed carbs (white breads, pastas, cakes, chips and cookies) with healthier carbs (whole grain breads and pasta, brown rice and starchy vegetables).
- Avoid or limit alcohol.
- Avoid fried foods.
- Eat 3 balanced, healthy meals per day and snacks as needed.
- Keep a food journal.
- Begin exercising at least 3 times per week.
- Eat simply. Choose simply, healthy foods -- those with fewest ingredients. Shop the perimeter of the store (produce, poultry/fish, dairy...) and avoid the snack food/processed food aisles. Choose foods with few ingredients, and those that sound like food (not substances you'd put in your car or a chemistry experiement! ;))
I hope you find this helpful! If you have any further questions along the way, please send them my way! Wishing you and your family healthy, happy holidays!
Friday, November 21, 2008
(*You may substitute part or all of the cream cheese with firm tofu.)
Thursday, October 30, 2008
1 tsp. baking soda
- If you end up with stockpiles of Halloween candy, keep a few favorites (if you wish) and donate the rest to the homeless. (They need the glucose more than we do...) I make an annual run, to if you're in the LA area, I'll be happy to distribute for you.
- Chop up pieces of candy and mix them into a healthy, whole grain cookie dough. Each dose of refined sugar will be small and every bite will contain fiber, protein and whole grains! Better yet, use green food coloring and call them Monster Cookies!
- Give small toys or healthier treats, such as apples or granola bars, to Trick-or-Treaters. (Studies show that kids enjoy toys just as much as candy!)
- Don't deprive yourself. If you love candy, have a few pieces. But limit your intake and don't keep mass quantities around to tempt your sweet teeth.
- Create your own healthy concoctions to enjoy sweets in healthier ways... (Recipes up-coming...!)
- Enjoy non-sweets related Halloween activities, such as scary movies (I can't get enough of these!), ghost stories (yikes!), haunted hayrides (I can't even go there...), costume watching or dressing up yourself. Boogie to spooky music -- you'll get a work out and have a blast doing it! HAVE FUN!
Sunday, October 26, 2008
As healthy-minded, concientious people, I encourage those of you who live in CA to vote YES on Prop 2. The proposition is a step toward improving the treatment of animals by requiring more space in currently crammed cages. (Most animals can't even stand up in their cages.)
By voting yes, cruelty to animals will be reduced, improving consumers' peace of mind. We will be consuming healthier foods produced by these animals, with lowered risk of disease. And we will be supporting local farmers. All of this costs less than 1 penny more per egg...we can afford to do this!
Please, if you love animals and you care about their well-being and our own, vote yes yes yes on prop 2! Thank you.
1 pound pumpkin, cubed
1 teaspoon tumeric
1 teaspoon paprika
1 1/2 T. curry powder
1 cup water
1 cup low-fat coconut milk
1 teaspoon cumin
1 Tablespoon canola oil
red pepper (opt.)
seasalt & black pepper, to taste
Heat oil in a large sauce pan, over medium heat, until hot. Add pumpkin and saute for 3 - 5 minutes, until lightly tender. Add turmeric, paprika, curry powder, coconut milk and water. Bring to a boil then reduce to a simmer for 8- 10 minutes, until tender, stirring often. Add sesame seeds, red pepper (if desired.) Cook over high heat for 1 to 2 minutes, stirring often, then pour this mixture over the pumpkin mixture. Season with turmeric, paprika, seasalt and pepper to taste. Serve immediately and enjoy!
Wednesday, October 22, 2008
My great aunt lived 100 years, creditting her longevity to eating "a little bit of everything." Granted, I'm a huge advocate of healthy foods. (When my great aunt was a child, few processed foods even existed...) So eat the healthiest foods you can, most of the time. All things in moderation. Variety is not only the 'spice of life,' it is key to attaining the variety of nutrients our bodies need, providing for optimal wellness.
Moderitarianism seems a notion we should incorporate in all aspects of our lives...food and eating included.
Tuesday, October 21, 2008
Here are words I shared with the readers at I Am That Girl magazine:
Put Your Fork Down and Eat!
Ever heard of the sock monster? You know, the ghoulish goblin that mysteriously eats your last sock from the dryer. Well it has a cousin -- the snack monster. You know what I’m talking about -- you’re driving along, munching on your bag of Ghardetto’s snack mix (your “lunch” for the day) when POOF! You reach your hand into the bag and find it empty. Where did the tasty tidbits disappear to? Who is eating our food when we aren’t looking? We are.
Mindless eating (the more politically correct term for snack monster) affects us all. Whether we eat while watching TV, eat on the run, grab food from a snack bowl simply because it’s there or eat in such a ravenous state of hunger that we hardly have time to chew before swallowing, most of us eat mindlessly.
The average American meal lasts less than 10 minutes. It takes 20 minutes for our bodies to feel full, so…you do the math. We end up overeating and eating so quickly that our body cannot digest the food properly. Such practices result in poor digestion, gas, bloating, inability to assess our body’s hunger, unhealthy weight gain and overall reduced satisfaction. I don’t know about you, but I prefer to enjoy the food I eat.
Mindful eating is a gift to give to yourself. By eating in a relaxed manner, you will feel better - physically and emotionally. There is something truly empowering about knowing that you ate a great meal, appropriate amounts of food and that you enjoyed every bite. Consider the following suggestions for adding mindfulness to your plate, your tummy and your life:
- Turn off the TV - a quiet atmosphere is key.
- Eat your meals at a table, sitting down.
- Create a soothing atmosphere by lighting a candle, playing soft music in the background or using fine china instead of Tupperware.
- Eat with chopsticks.
- Eat with your non-dominant hand.
- Chew each bite numerous times.
- Put your fork down (between bites) and eat!
- Shop at farmer’s markets and consider where the food you eat comes from..
- Grow your own veggies.
- Appreciate your food by volunteering at a soup kitchen.
- Take several deep breaths and relax physically before you begin eating.
- Learn to cook and eat foods you enjoy!
Monday, October 20, 2008
1 onion, chopped
1/4 cup olive oil
2 large carrots, diced
2 stalks celery, chopped
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1 can crushed tomatoes
2 cups dry lentils**
8 cups water or vegetable or chicken broth
(**If using water, add 2 T. of boullion powder for flavor!)
salt to taste
ground black pepper to taste
In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until tender. Add in garlic, oregano, and basil and cook for 3 more minutes. Add lentils and stir, then add water and tomatoes. Bring to a boil. Reduce heat and simmer over low heat for at least 1 hour.
Women continually ask about calcium supplements. Supplements are helpful, yes, and there are a variety to sort through at the supermarket or health food store. But I suggest you first look at your diet. Are you consuming calcium on a regular basis? Take inventory on your average food intake...and don't simply look for milk and milk products. Whole food sources are your best bet when it comes to nutrient intake.
These foods all contain fair amounts of calcium:
- fortified juices
- soy products
- broccoli (2 1/4 cups contains as much calcium as 1 cup of milk!)
- Chinese cabbage
- leafy greens
- sesame seeds
- flax seeds
The list goes on... on average, American women need 1200 - 1500 mg. of calcium per day, in doses of no more than 500 mg. at a time. Rather than walking around as a human calculator, enjoy a variety of nutritious foods, including those listed above. Take a basic multi-vitamin, which will add to your calcium intake. If you have osteoperosis in your family, know that you have low-bone density and/or consume few calcium-including foods, take a calcium supplement with Vitamin D added (Vitamin D allows for calcium absorption)...and wa-lah! You, your bones, your teeth and you lifestyle will be improved.
Make calcium intake fun!
Place frozen berries, 1 cup soymilk, 2 T. nonfat dry milk powder, 1 tsp. flax seed and 1/2 cup orange juice in a blender. Blend until smooth and enjoy! (Contains roughly 1/2 your calcium intake for a day!)
For more information on calcium and the types of supplements available, visit:
I attended the National Eating Disorder Association's annual conference recently on behalf of a magazine I write for, I Am That Girl (www.iamthatgirl.com). It was a remarkable experience. I encourage all of you to attend conferences that support causes you are passionate about. You learn a great deal and being surrounded by others who share your vision and dreams is empowering to say the least...
Here is what I wrote to our magazine readers:
The National Eating Disorder Association Conference, 2008by August J. McLaughlin
Dear Readers, Just over a decade ago I read a magazine article about a young woman suffering from an intense eating disorder. As I read her thoughts and journal entries I thought, “Oh my god, this is me.” It was the first clue to myself that I, too, had a serious problem. At the bottom of the article was a list of resources, most prominently, the National Eating Disorder Association (NEDA). “If you or a loved one needs help,” it read, “you aren’t alone.” I picked up the phone and called NEDA’s help line. The woman who answered was the first to hear me utter the words, “I think I have an eating disorder.”
Now years of meaningful life and recovery later, I had the privilege of attending NEDA’s annual conference in Austin, Texas, on behalf of IATG. The impact NEDA has had on my life is far from unique. The non-profit organization has helped over 50,000 individuals attain treatment. They receive over 50 million hits on their website each year and envision a world completely free of eating disorders. NEDA’s conference is unlike any other, assisting families and all those affected by anorexia, bulimia and binge eating disorder. This year, nearly 500 clinicians, parents, family, friends, survivors and health care educators attended the event entitled, "Break the Silence: Tools for Help, Hope and Healing."
I met women who’ve recently begun recovery and those who have maintained it for 30-plus years; a college professor who lost a beloved student at the hands of anorexia; a specialty book publisher and bulimia survivor who created the first ever help hotline in the late 70’s; a father of an eating disorder survivor who has dedicated his life to activism. “We were afraid we would lose her,” he told me. “We are just so grateful; we have to give back.”
Healthy-size supermodel, Emme, an ambassador on the NEDA board made several appearances, expressing her love for the work NEDA partakes in. A multitude of treatment providers, counselors and teachers who are at the heart of implementing such crucial treatment shared their insight and wisdom as well. Like one huge, loving family, the NEDA conference attendees bonded together, united by their common goals. “It’s one of the kindest atmospheres I’ve ever been in,” noted a therapist from Seattle. (If only every crowd of women radiated so positively...) The only downfall of the conference was my inability to meet everybody, or attend everything. Every person I came across had a remarkable story to share. Every seminar offered inspiration, resources and helpful tools. The last event I experienced was a one-woman show, entitled "The Thin Line." The 30-minute play, written by Cathy Plourde, illuminated in a very human way what it feels like to suffer from an eating disorder. Tears stung at my eyes as I recalled my past struggles and, more importantly, reflected on my healthy life now -- working with remarkable women as an editor for IATG and as a nutritional therapist, helping others who struggled as I did.
Much of my recovery is thanks to people and organizations like NEDA. The conference was an affirmation of my own healing and a source of inspiration to do more, to reach out more, to talk more, to help more, to listen more and to give more. Susie Roman, NEDA’s Program Coordinator, tells girls to “see the change you can make in whatever community you can. You can have a voice,” she explains, “and you can make a difference.” Susie is right. On behalf of IATG we encourage you to utilize your gifts toward dreaming big and helping others. By using our gifts to help others, we, in a sense, become those help hot-lines ourselves, creating bridges for those who struggle. Thank you, Readers and thank you, NEDA!
Love & health,
If you or a loved one is suffering from an eating disorder, YOU ARE NOT ALONE. Visit www.nationaleatingdisorders.org or call NEDA’s help hotline at 1-800-931-2237.
Monday, October 13, 2008
While preparing for a nutrition class I teach each week, I Google-searched the words, diet, healthy and nutrition. A plethora of fad diets, popular pills and so-called “lifestyle programs” popped up. This search reminded me of my initial steps into the nutrition world, when I was simply to learn about basic, healthy eating. (When did healthy and diet become oxymorons?? I'll go into that in another blog-isode...) I had been modeling for several years and was living in Paris. At the top of my fashion career to date, I was at the bottom of my wellness spectrum.. (Modeling and nutrition…another unfortunate oxymoron.) The more I learned about wellness, the less I cared about fashion. But getting to that healthy place was excruciating to say the least.
My quest for answers to seemingly basic answers lead me down a road of confusion, mixed messages and utterly frustrating advice. High-carb, high-protein, low-fat, only-fat, sugar-dense and sugar-free…Slim Fast, The Grapefruit Diet, The Rice Cake Diet, the Ice Cream Diet, The Zone, Weight Watchers, Metabolife, Herbalife, Jenny Craig, Ediets, Protein Power, Sugar Busters… the list goes on and on. After countless sleepless nights, headaches, failed attempts at various diets (some previously listed) and, yes, therapy, I ended up with a healthy lifestyle I’m pleased with (Ok, obsessed and ecstatic about), several certifications in nutrition and fitness and my own nutrition business. (Ever so subtle plug: www.lahealthworks.com.)
One of the first thing people ask me when they hear of my nutrition business is this: “What do you sell?” They want a pill or a box filled with the quick-fix answers that only exist in our dreams. They then ask: “What shouldn’t I eat?” No surprise here, since the diet industry is, like much of our modern world, fear-based and places little emphasis on personal capability to live, eat and breathe happily and healthfully with out extra (and costly) bells and whistles.
This website and blog is free and designed for people who struggle as I did for 2 decades of my life with the burning and basic question we are faced with daily: What should I eat??? Ask away, and ask me anything. I will answer your questions honestly, without persuasion from diet-pill or protein shake sponsors and when I have doubts or questions, I will dig deeply to find the answers for you as well as for me. In short, I this site is the resource I wish I would’ve had all along.
Best of luck and best of health. Welcome to the HNT family!
Now, Ladies and Gentlemen, it is time to... EAT!
Sunday, October 12, 2008
I don’t know about you, but I am sick of diet fads being pushed down our throats (no pun intended), mixed messages saturating the nutrition world and thinness being valued over health. Granted, we want to be fit. Fit is good! Healthy, fit, food-loving, healthy eating folk we can all be. But how do we do it?
As a certified nutritionist, nutritional therapist and fitness trainer, I am often dumbfounded by the harmful messages and suggestions people receive regarding their diet and lifestyle. Fads become factoids and anything in print somehow seems believable. (This website the exception of course! J) (Ok, but seriously….) Page through many “health” magazine and you’re bound to find articles based on the magazine sponsors’ products rather than solid articles, useful suggestions and facts.
The difference between those sources of dietary advised is this: Our answers are not biased. They are honest and designed solely to help you. We promote wellness, positive body image and self esteem and learning to live and love fully and healthfully while embracing the skin you’re in.
So dig in! We look forward to hearing from you soon. J
Love & health,