Healthy Nutrition Talk

Why WEIGHT for New Year's?

2009-12-27T06:51:00.000-08:00

The morning after Thanksgiving I trained a few clients, one at a park and two at indoor gyms. Broadcasters sung of the infamous "Black Friday" happening at malls all over the country as I drove from place to place. But once I entered the workout zone I had a different idea of what the daunting post-holiday term might stand for -- women weighing themselves and/or complaining about how much they ate the day prior.

I get it -- we eat a lot on holidays, Thanksgiving in particular. But on a day based on gratitude it's unfortunate that our focus lingers on our waist lines. So... I have a challenge for those of you with Weight Loss on your New Year's Resolutions lists. (And if you partake in it, you may end up at a healthier weight anyhow....listen up.)

A consistency I've found amongst those at all places on the weight and food-related spectrum is this -- people who are battling a supposed or legitimate "bulge" are lacking something else in their lives. From the extremely anorexic woman to the remarkably obese gentlemen...and every person, shape and size in between, watchers of weight often lack passion, purpose and joy.

We've heard it before: It's not about the weight. We feel helpless toward managing work or personal life stresses, so we eat...or we try to avoid eating. We feel stagnant in our jobs or lonely for companionship...We wish he/she understood me, loved me, held me more. We find we don't enjoy the work or career we worked so hard to make our way into. Somehow starting a diet seems like an appropriate quick fix.

Media tells us that thinness equals success and happiness and convinces us that we can't manage our weight on our own. We're told to buy into this or that diet philosophy, cut carbs, reduce fat, eat foods of only certain colors, separate this food from the others, drink shakes instead of meals, pop magic pills. Our negative self talk tells us we'll get our______ (perfect job, perfect boyfriend, perfect life....) once we get our eating habits under control. In fact, it's often the precise opposite.

A few facts:

Stress can lead to weight gain.

The stress hormone, Cortisol, is released when we're stressed, which can create weight gain. So, ironically, stressing over one's weight can lead to weight gain (Journal of Adolescent Health).

Diets don't work.

You've heard it again, but it's worth repeating. Those who obsess over their weight or heavily restrict their food intake consistently are more likely to experience slowed metabolism, brittle bones and even obesity than those who eat moderately and are generally active (University of S. CA, School of Pharmacy). Diets more often lead to disordered eating and depression than they do to long-term, healthy weight loss. So please, when it comes to diets, just say no.

Happiness can lead to healthy a healthy weight.

I hear it all the time. People fall in love and suddenly don't care so much about calories and fat grams. So giddy on romance, they eat -- even dessert -- and "woah" didn't gain weight. I have a client who had struggled with weight, dieting and binging for years. She also had troubled relationships with men. Once she began pursuing her passion -- which happened to be literature -- she became excited about her life. She put dating and dieting on hold and wouldn't you know...She's about to attain her Ph.D., she lost some weight without trying and she'll be married to a fabulous guy in a couple of months. Best of all, her face radiates with a vibrancy no human being would not find beautiful. I'm telling you -- it all goes together!

So now New Year's is coming and the gyms and weight loss centers will be saturated come January 1. There is nothing wrong with working out or wishing to eat more healthily. (Obviously, I recommend both.) But here is what I suggest to you: Set goals that fill your heart with greater joy. Does dieting make you happy? I'd gather to suspect, no. If you'd like to improve your physical health, do so. But don't make it your top, all consuming goal.

Practical Application:
This New Year's I challenge you to the following. Rather than keeping a food journal that tracks calories, carbs or fat grams, keep a Gratitude and Joy Journal. Track your DREAM STEPS on every page, meaning a step you take each and every day toward goals that fulfil you.

Example:

You have a secret dream of creating your own line of artwork, though you've scarcely done much of anything artistic since the 7th grade.

Dream Step:

Today I bought paint brushes and a palate.

Gratitude:

I'm grateful for my family...the sun that's shining...the big sale at the art shop!

If you aren't sure where your passion lies, make that your goal. The saddest scenarios I encounter with patients or clients who struggle with severe eating disorders is the blankness on their faces when they are asked "What are you passionate about?" or "What are your dreams? Your goals? Anything you're excited about? Looking forward to?" Sadly, those whose entire lives and self-value have been swallowed by self-deprecating illnesses such as these can no longer access their inner drive or passions. But I've seen many of them turn it all around. If their eyes can sparkle with ambition and zest for life again, yours can, too.

Thank you for reading and considering all of this. It would mean the world to me and to those who care about you if you put your own self at the top of your Resolutions list. And as the cliche states, "You have to take care of YOU first" in order to give and care for others. It's really true. If you commit yourself to happiness, fulfilment and joy, everyone around you will benefit. Imagine if Mother Teresa was more concerned about weight management than she was for helping people....Or if Picasso would rather workout than spend time painting. Get the gist?

Wishing you all the joy, health and happiness you deserve now and throughout the coming year. Thanks again for "listening!"

Crock Pot Carrot Cake

2009-12-03T08:49:00.001-08:00

Most of us have been through times of limited funds. Cooking and baking can save a great deal of money and can add warmth and joy to one's life or household.

When I was living in Paris years ago, I had one of those "pop out" kitchens -- like the beds you see on old 70's TV shows. I literally bumped the wall and a small set of burners popped out. Though I found it amusing, I hadn't realized how much having an oven and the use of a "normal" kitchen had meant to me. That's when my brilliant and creative mother came to my aid. "You can bake in a crock pot!" Okay.... Well, a decade later I have a kitchen and a crock pot and I still use both.

This recipe is simple, healthy and tasty. It also fills your home with a sweet, welcoming aroma... (You can really impress your guests! ;)) Give it a try and let me know what you think!

Ingredients:

1 eggs

1/2 cup organic brown sugar

1/4 cup Baking Splenda

1/3 cup canola oil

3/4 cup flour of choice

1/2 teaspoon baking soda

1/2 cup chopped walnuts

3/4 cup shredded carrots

dash of sea salt (or kosher salt)

1/2 Tablespoon ground cinnamon

dash of ground nutmeg

Directions:

Combine eggs, sugar and oil in a small bowl and stir well. Add flour, baking soda, salt and spices and stir until well blended. Gently stir in carrots and walnuts. Spray your crock pot with non-stick cooking spray and sprinkle with flour. Pour batter into crock pot, cover and cook on high for about three hours, or until cooked through. Allow to cool and frost as desired! It's also delicious warm and served with natural, vanilla ice cream. (Mmm...)

**This recipe is for a small or medium size crock pot. You can easily double the recipe for a large crock pot size. Small/medium serves 4 - 6. Large cake serves 8 - 10.

Healthy Pumpkin Cheesecake

2009-11-25T10:49:00.000-08:00

Wishing you a joyous, blessed Thanksgiving! Though gratitude is the ideal main course, some fabulous dishes and scrumptious desserts come close. Take care and, if you're up for it, try this simple, healthy recipe.

Ingredients:
1 cup pure pumpkin puree

4 eggs or 1 cup egg whites

16 ounces reduced-fat cream cheese

1 cup granulated sweetener (Splenda, stevia and/or raw sugar)

Splash of pure vanilla extract
1/2 teaspoon pumpkin pie spice

Dash of cinnamon
Dash of nutmeg

Prepared crust (opt.)

Directions:

Heat oven to 350 degrees F. Combine all ingredients in a food processer and blend until smooth. Pour mixture into a pie pan, prepared with crust, if using. Bake for an hour or until cooked through. (The consistency should be soft but not liquid-y!) Chill for at least an hour before

serving. Top with whipped cream or natural ice cream as desired!

Serves about 8.

Perks: It's TASTY and provides ample amount of vitamins C & A, beta-carotene, fiber and protein. It's a dessert that *practically* eats like a vegetable! (With out the "wow, this tastes so healthy" effect... :))

Friends Don't Let Friends Talk Fat Week

2009-10-22T19:55:00.000-07:00

If we all had a dime for every time a friend, family member or ourselves "talked fat...." What do you say, the end to the recession?? Quite possibly. :) I know from personal experience how tough it can be to turn negative self talk around, but it's well worth the efforts.

Tri-Delta is sponsoring National Friends Don't Let Friends Talk Fat Week and it's going on right now! Whether you partake for a day, a few hours or the entire week, it's bound to be a powerful thing in your life and those you speak to about it. The idea is simple -- aim to cut down on your own "fat talk" and/or call others out on theirs.

Lots more information and suggestions on ways to participate can be found at: www.endfattalk.com. Would love to hear your thoughts on this campaign...and those of you who are courageous and/or spectacular enough to try it, please share your experiences!

Lots of love and health and happiness always...
August

Extended for tne New Year...Post Your ?'s!

2009-10-13T12:43:00.000-07:00

'Healthy Diet' shouldn't be an oxy-moron, yet, sadly, often in today's society, it is. How do we sort fad from fiction? It's not easy when the diet industry profits over $50 billion per year -- a number that's on the rise even amidst our country's recession (yipes!). That's why I created this blog: a healthy, happy place to talk about food, nutrition, fitness and our bodies -- without any goofy, trendy, fad-diet hype.

Since one of my goals is to serve as a resource to those who care about the world around them as well as their place in it, and since self-care and nourishment are essential toward sending positive vibes into and swirling about the universe, I've decided to partner with the

I Am That Girl community, who's mission is "to inspire authentic confidence in girls and women everywhere so that they in turn, can positively and significantly impact the world around them." (How beautiful is that?!)

As part of an upcoming special feature I'll be answering IATG staff members' questions. (Fans' and readers' questions are welcome, too!) Top picks will be answered in a "How That Girl Eats" article...Keep an eye on HNT and I Am That Girl for updates!

To get involved, post your nutrition question as a comment after this post by January 7th. Nothing's off limits, so please ask whatever's on your mind! (Or, shall I say, in your stomach...?)

Take care and enjoy your day. Looking forward to hearing from you IATG staff, fans and readers soon!

Best of health,

August
PS If you're not yet involved with IATG check them out at http://www.iamthatgirl.com/. Then feel free to ask and post away...

What to Eat Before Working Out

2009-10-10T06:57:00.000-07:00

Several of you have asked this question and for good reason! The last thing you want is hunger or stomach cramps mid-way through your warm-up. On top of that, food is fuel. Particularly if you're about to workout intensely (ie, boot camp) you want the best kind of fuel to stoke your workout.

First important point: Most of the energy used while you exercise doesn't come from what you just ate -- it comes from carbohydrates (glucose) already stored in your body, which is plenty for a 1 - 2 hour workout. Thus, an overall healthy diet that includes fruits, vegetables and complex carbs is key.

Your body and appetite is your best guide as far as what, if and how much to eat before working out. I, for one, prefer not to exercise on an empty stomach. If you workout in the morning and are generally a "wake up and eat breakfast" type person, you'll probably want to nibble on something. Since you've just been fasting (sleeping), you'll fare best from a snack or small meal. If you workout later in the day, use your best judgment.

Best pre-workout food is something small to moderate in size and that is easily or quickly digestable. Here are some great choices:

30 - 60 Minutes Pre-Workout:
Fresh fruit, any variety
Pure fruit juice or smoothie
Healthy homemade or store-bought protein bar

1 - 2 hours Pre-Workout (optimal for most people!):
Yogurt and fresh fruit
Oatmeal
Whole grain cereal (w/at least 3 grams of fiber)
Hummus and fresh cut veggies
Whole grain toast or English muffin w/nut butter or turkey slices
Healthy homemade or store-bought protein bar.

A few added pointers:

Do not starve yourself! If you're hungry before working out you will harm yourself.

Drink plenty of water throughout each day.

Consume a balanced meal or snack every 3 - 5 hours throughout each day.

Keep healthy snacks in your car for times you're running late or stuck in traffic before workouts.

Choose foods you enjoy! Listen to your body and work with it, not against it. If you're working out you want your body to be properly fueled and ready to go!

Questions about your pre-workout snack? Post it as a comment and I'll respond. Have a happy, healthy weekend!

Image courtesy of Team Sugar.

New Magazine Swaps Real Women for Models...

2009-10-08T16:37:00.000-07:00

Cool news! German's most popular fashion magazine, BRIGITTE, announced this week that they'll feature "real women" in their photos rather than bone-thin models, as a way to disband the unhealthy ideals underweight and photo shopped images present.

(This has apparently been in the works for some time, but the process moved more rapidly after Brazillian model, Ana Carolina Reston, died of anorexia recently. (So sad!))

A few fashion pro's (modeling agents and the like) have expressed their concern that this move is a bash against the modeling profession and are hoping the ban doesn't last long. I 100% disagree and hope not only that the ban continues, but spreads! Beauty comes in all shapes and sizes, from the naturally thin to the heavy set and every variation in between. A healthy, happily spirited person is gorgeous, regardless of what she/he looks like.

I'd love to hear your thoughts! If more people get stoked over this, who knows what kind of difference it could make??? Post a comment if you feel so moved...

PS This story presents a great opportunity to talk to your young ones (children, sisters, nieces, friends) about real beauty and the unrealistic ideals many magazines represent...

Crystal Renn -- Plus Size Supermodel and Survivor of Anorexia

2009-09-28T12:04:00.000-07:00

I read about Crystal Renn this morning, one of UK's proclaimed supermodels who's come out with a memoir called, Hungry. The title comes from more than the severe eating disorder she worked her way through while pursuing a career as a "normal size" model; it speaks of her hunger for self acceptance and confidence. Once her body healed from the anorexia that wreaked havoc on it, her until then unknown modeling career flourished. She's a model who eats, which is a sad, sad oxy-moron in my opinion.

Many reviewers of her book and story are shouting praise of a woman's ability to be "big and beautiful." I prefer to take away a greater message, which speaks of embracing who you are, as as you -- knowing that that is where breathtaking, contagious loveliness comes from.

Since there are many books with negative influence on the market today regarding food, weight and body image, Renn's deserves acclaim. It's about time known celebrities, like Renn and a handful of others, shared healthy images, ideals and philosophies. I hope many women and men alike open their hearts and ears to Crystal Renn!

A Healthy Does of Sunshine

2009-06-25T06:04:00.000-07:00

Funny how I looked over my blog this morning and it's fairly filled with CHOCOLATE! (Nothing wrong with that - just pointing it out.)

Though cocoa is a BEAN (legumes are healthy, right?) and offers a plentitude of health benefits when enjoyed appropriately, I thought that sharing this article might offer some balance to the site, or at least some interesting sunshine know-how.

Take a gander... Hope you find it helpful and yourself in warm rays today.

Best of health,

August

Let Sun Shine... on Your Diet?

by August Johnson McLaughlin, CN, CPT

(first appeared at http://www.iamthatgirl.com/)

What does sun have to do with it? It’s not a food or drink (not that I’d recommend anyone try downing an 11,000 degree treat) and most stories involving matters of health and sunshine also contain the word cancer – causing, not prevention. But there actually are mega-benefits to sunshine, beyond the happy, colorful glow it sheds on the universe and daunting harmful side effects that yes, we should be aware of and avoid.

For now, let’s focus on the positive. Sunshine promotes the creation of Vitamin D in our bodies. We need Vitamin D in order to absorb calcium, which promotes positive bone health and prevents osteoporosis. It’s also been associated with reduced risk for multiple sclerosis, high blood pressure and certain forms of (oops, I have to mention it) the C-word…cancer. Five to thirty minutes of sunshine is needed to attain your daily does of Vitamin D.

Second and equally important are the emotional perks of sunshine. People who experience warmth and step outdoors to enjoy sunshine and fresh air each day tend to maintain positive attitudes, as well as improved physical health. The more contented we feel, the more likely we are to take care of our bodies by nurturing them with healthy vittles than to eat too little or too many foods that don’t offer much nutritional value.

If you live in climate that offers few sunny rays, a Vitamin D supplement or UV lamp may prove beneficial. If you work indoors and seldom seek fresh air, make it a point to take walks around the neighborhood. Enjoy your lunch breaks at area parks or take hiking or beach trips over weekends and holidays.

If you aren’t sure if you’re getting enough Vitamin D or sunshine, ask a healthcare professional. In the meantime a solid, basic multi-vitamin is a great idea. Even when we eat healthy foods and soak in the sun appropriately, we may have gaps. Multi-vitamins are great insurance policies that can fill them.

Vitamin D is currently the top vitamin deficiency in America, so take this seriously if you feel you may be at risk. A friend of mine was recently prescribed Vitamin D supplements and is now experiencing a “happiness she can’t explain.” Our bodies are complex and sometimes we don’t even know we are lacking in something.

Enjoy the summer, wear sun block, take your vitamins and find fun, healthy summer foods to dine on. You’ll be happier and likely healthier as a result!

Emergency Chocolate Cake! (A Healthy Recipe for 2...)

2009-06-25T05:49:00.000-07:00

Who doesn't have the occasional chocolate craving? (BESIDES aliens...)

Chocolate cake is a popular comfort food and for good reason. This cake is an awesome treat when the choco-cravings hit and you'd prefer to feed your sweet tooth healthfully. You can make and enjoy this within a matter of minutes without fear or danger of 10 more servings staring at you from the kitchen for the rest of the night!

Ingredients:

4 Tablespoons whole wheat flour

4 Tablespoons Splenda or stevia blend

2 Tablespoons unsweetened cocoa powder

1 Egg

3 Tablespoons low-fat or soymilk

3 Tablespoons canola or vegetable oil

1/2 teaspoon ground cinnamon

splash of pure vanilla extract

Berries and/or vanilla frozen yogurt (opt.)

Directions:

Combine flour, Splenda or stevia, cocoa and cinnamon in a large, microwave-safe mug. Add egg, milk, oil and vanilla and stir until well-blended. Microwave on high for 3 minutes.** (It will rise up over the top of the mug -- that's normal!) Let cake stand for 1 -2 additional minutes then remove from microwave and top with a scoop of your favorite frozen yogurt and berries, as desired. ENJOY!

**Important note: Microwaves do not change the chemical compounds in food, so it's as safe as cooking in an oven from the ingredients perspective. However, the same precautions should be used in microwave cooking as in conventional cooking. Make sure that your eggs, poultry, meat and fish products are fresh and fully cooked to 165 degrees F. You can determine this simply by inserting a food thermometer into the food at several places to ensure it's cooked through. Particularly if you have a low watt/low voltage microwave, a food thermometer is recommended. For more information, visit Canada Health or http://www.fsis.usda.gov/.

Serotonin-Boosting Cookie Recipe

2009-03-31T13:21:00.001-07:00

Speaking of comfort foods, check these out! Specially posted for I Am That Girl fans...

Serotonin-Boosting Cookies

Ingredients:

¾ c. whole grain flour

1 tsp. baking soda

¼ tsp. salt

½ tsp. cinnamon

½ cup Splenda

½ cup raw brown sugar or pure maple syrup

1 egg

½ c. canola butter or vegetable oil

½ tsp. vanilla extract

1 cup oats

½ c. dark chocolate chips

Directions:Heat oven to 350 degrees. Combine flour, salt, cinnamon and baking soda in a small bowl. Sift together. In a medium-size bowl combine sweeteners. Stir to combine. Add egg, vanilla and butter or oil, stirring until smooth. Pour dry ingredients into the wet mixture and stir. Add oats and chips and stir until blended. Drop by teaspoons onto an un-greased cookie sheet and bake for 8 – 10 minutes. ENJOY!

Comfort Foods

2009-03-31T13:15:00.000-07:00

Thanks to all of you who contributed to my research for this article. I learned a great deal (including the fact that deep fried pickles are comforting to some...!). Hope you enjoy!

The Perfect Plate of Comfort
By August Johnson McLaughlin, CN, CPT

You’re home alone on a Friday night. Your girlfriends are busy, your Prince Charming who constantly woos you and brings you flowers, well, doesn’t exist and your premenstrual hormones are raging like St. Elmo’s Fire. You yearn, you ache, and you BURN, for two men. Your favorite, dependable, non-judging, tasty men: Ben and Jerry.

What is it about ice cream that makes it so darn comforting? Most comforting devices are warm — fuzzy sweaters, cozy blankets, and hot chocolate… Ice cream is America’s top choice of comfort foods. Why? It’s delicious.

Due to their fierce popularity, “comfort foods” became a new word added to the Webster’s Dictionary in 1987. Soon after ice cream, cookies, chocolate cake, pie, chicken soup, Mac n’ Cheese, pizza and meat loaf followed. Most women lean towards the decision of sweets when they crave a type of food. Granted, we are often nurtured as youngsters by ice cream as a reward for good grades or to cheer us up after our tonsils come out. But there is more to comfort foods than nostalgia alone.

Scientists have found physiological reasons for our comfort food cravings as well. A study done at the University of California San Francisco linked the stress hormone, cortisol, and the hypothalamus gland, which controls our hunger. When stress levels rise, so might hunger.
Additionally, certain foods have a physically calming effect, assisting the body’s production of serotonin and other feel-good hormones. Complex carbohydrates have a positive effect on our moods, with effects that outlast the temporary rush from typical sweets. So when your sweet tooth cries out, a whole grain equivalent is best.

Tryptophan, the chemical credited for post-Thanksgiving-feast naps, is also calming. It only pacifies if coupled with a carbohydrate, so turkey on rye beats turkey on its own.
How we approach our comfort food tendencies determines how consoling they actually are. If your attitude about foods are positive, you will likely enjoy your comfort foods and crave them less. Plus, you won’t beat yourself up over eating them. Many interviewees shared disclaimers or self-punishing remarks with their answers. “Ugh, I eat cake. So bad!” one replied.
If you feel shameful for indulging, remind yourself that no one’s daily diet is perfect and the ideal diet contains variety and occasional indulgences. Negative reactions to eating comfort foods can cause greater problems than the food itself.

As for our favorite ice cream treats, occasional servings are fine. If you crave it often, choose lower fat or reduced sugar varieties and add fruit to make them healthier. In other words, you do not need to break up with Ben or Jerry; but you may not want to propose to either of them just yet.

Appeared at www.iamthatgirl.com.

Chocolate and Your Taste Buds from I Am That Girl

2009-03-07T06:31:00.000-08:00

Sweet Teeth and Taste Buds: The Link Between Chocolate and Your Tongue

by August Johnson McLaughlin, CN, CPT

Have you ever known a woman who dislikes chocolate? “I’m not a big sweets person,” she’ll say, or, “This is too rich for me.” After one bite of her decadent dessert she sets her fork down. You sit across from her, trying not to drool while her words blur together into a distant rambling stream, wondering how in the world she canNOT eat that chocolate! The differences between you and she are likely not about will power but rather the power of your taste buds.
If you dislike chocolate, you may be part of the nearly 25% of people known as super tasters. (Yes, this is an actual scientific term.) Super tasters have highly sensitive taste buds and more of them than their chocolate-loving counterparts. At close glance, their tongues are bumpy - chock full of acute taste buds, or papillae. This results in low tolerance for highly sweet, fatty or bitter foods.

Another near quarter of people is known as non-tasters. Non-tasters do taste but not as deeply as super tasters. They have fewer papillae on their tongues and can tolerate most flavors and tastes. They are drawn to highly flavorful foods, sugary sweets and yes, chocolate. (If you are known to put 7 packets of sweetener in your coffee, this may be you.)

The rest of us are coined normal tasters. Normal tasters have moderately bumpy tongues and average ability to taste and differentiate between flavors. They are less picky about foods than super tasters but not as extreme in taste acceptance as non-tasters.

There are pros and cons to each of these categories. Super tasters eat fewer fatty, fried or sugary foods. They may also have aversion to healthy foods such as certain vegetables. (Imagine if you could taste the bitter earth in a vegetable variety. A super taster very well might!) They are often self-proclaimed picky eaters and are particular about where, what and how they eat.
Non-tasters (most chocoholics) can eat just about anything. Such flavor allowance can be a blessing or a curse. If a non-taster goes for sugary, salty or fatty foods, most often it can be problematic. They may struggle with cravings or portion control. If they commit to a diet based on healthy foods, they’re able to enjoy them in great variety, allowing for heightened nutrient intake and wellness.

Normal tasters fare pretty well in between. They tend to be moderate eaters and obsess less over what they eat. They are more focused on dinner conversation than the food on (or not on) their plates and tend to be more relaxed in general.

Knowing where you fall on the taste bud spectrum can heighten understanding of yourself and others and can inspire positive changes in your eating life. Your love, loathing or apathy toward chocolate may be just the tool you need to get started. (Ah, yet another reason to cheer for chocolate…)

photos by tammy green, anjuli ayer

Whole Grain Oatmeal Cut-Out Cookies!

2009-03-03T15:54:00.001-08:00

Especially for Extreme Boot Campers in Santa Monica! (You won't be doing push-ups for these...)

Whole Grain Oatmeal Cut-Out Cookies

Ingredients
1 cup canola butter
3/4 cup pure or sugar-free maple syrup*
*(may be substituted Splenda® brown sugar)
1 large egg
2 tsp. pure vanilla extract
½ tsp. sea salt
1/2 teaspoon baking powder
1 tsp. cinnamon
1/2 teaspoon nutmeg
¼ tsp. ground cloves
1 cup old fashioned oats
1 ½ cups whole grain flour
1 cups white whole wheat or oat flour
½ cup Fruit sweetened chocolate chips, chopped (opt.)

Directions
Cream butter and sugar well, then beat in egg. Add vanilla, salt, spices, and baking powder. Stir in oats and flour. Add chopped chocolate if desired. Divide into three balls and wrap each in plastic wrap. Refrigerate for 30 minutes.

Heat oven to 350 F. Spray a cookie sheet with non-stick spray. Roll out each dough disk to 1/4 inch or so thickness on a floured surface and cut into desired shapes with cookie cutters. Place close together on cookie sheet and bake for 10 - 15 minutes, until they are as crispy as you like!

Happy Healthy Valentine's Day!

2009-02-13T15:05:00.001-08:00

Whether you're a friend, foe or fanatic of Valentine's Day, an added "excuse" to show love is never a bad idea in my book. The old adage is true: Love yourself first. What we put into our bodies and how we treat and care for them is arguably the most telling indication of whether you are giving yourself the love you deserve.

I urge you to take this Valentine's Day, this weekend, or this moment to contemplate whether you are caring for your body and loving yourself from the inside out. The magnet I created for Valentine's Day (pictured above) offers suggestions to help you stay on track or to you get started in the right direction. (Psst...the refrigerator is a great place to display positive messages!)

If you'd like a magnet for yourself or others, drop me a note. I wish you oodles of health, joy and happiness! Fun holiday recipes up-coming...

Homemade Protein Bars

2008-12-10T18:49:00.001-08:00

One of my fabulous clients requested this recipe. They are healthy, delicious and affordable to make! Each bar has about 15 grams of protein and 4 grams of fiber! Enjoy. :)

Healthy, Homemade Protein Bars

Ingredients:
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

Directions:
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.

Optional add-ins:
-1/2 cup natural, dried fruit.
- 1/2 cup dark chocolate or carob chips
- 1/2 cup crushed nuts (for added healthy fat!)

Where do I start??? (Question from a reader....)

2008-12-04T12:40:00.001-08:00

Dear August,

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?

Briana

Dear Briana,

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.
Etc.................

- Set realistic goals and write them down. (If you set goals that are not reasonable, you will only feel defeated and frustrated -- take baby steps in the beginning!)

- 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!

Best,
August

World's Easiest, Healthy Pumpkin Cheesecake!

2008-11-21T06:27:00.000-08:00

Healthy Pumpkin Cheesecake

Sugar-free and High in Fiber...It's practically a vegetable!

Ingredients:

1 cup pure canned pumpkin

1 cup Splenda (or equivalent)

2 (8 oz.) packages light cream cheese*

1 cup egg whites

tsp. each of pumpkin pie spice, cinnamon and nutmeg

splash of pure vanilla
(*You may substitute part or all of the cream cheese with firm tofu.)

Directions:

Heat oven to 350 degrees. Combine all ingredients in a food processor and blend until smooth. Bake in pie dish for an hour, or until set. Serve warm or chilled, topped with natural whipped topping or frozen yogurt. Delish!!!

Optional:

Bake in a whole grain pie crust or press crushed nuts in the pan prior to adding pumpkin filling if desired.

Monster Cookies!

2008-10-30T18:18:00.000-07:00

Monster Cookies

Ingredients:

1/2 cup canola oil

1/2 cup unsweetened applesauce

3/4 cup Splenda or Stevia

3/4 cup Raw Brown Sugar
2 eggs

2 1/2 cups rolled oats

1 1/2 cups whole grain flour
1 tsp. baking soda

splash of pure vanilla

tsp. of cinnamon

dash of sea salt

green food coloring

3/4 cup optional mix-ins: crushed halloween candy, fruit-sweetened or dark chocolate chips, carob chips, raisins, toasted pumpkin seeds, nuts...

Directions:

Heat oven to 350 degrees. Prepare cookie sheets with non-stick spray. Comb flour, salt, cinnamon and baking soda and blend. In a separate bowl combine sweeteners. Add oil and apple sauce and stire to combine. Add eggs and vanilla and stir to combine. Add oats and stir until evenly blended. Add a few drops of food coloring to desired "green-ness!" Add desired mix-ins.

Spoon dough onto pans with a teaspoon. Bake for 10 - 12 minutes or until slightly golden.

Enjoy!

Happy, Healthy Halloween!

2008-10-30T18:02:00.000-07:00

It is the eve of Halloween...the day that once honored those who've passed and now consists of costumes, candy and more candy. Here are a few tips to help you enjoy the holiday and hang on to your health!

- 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!

Prop 2

2008-10-26T14:20:00.001-07:00

Cali-Voters...

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.

Recipe of the Week! (One-Pan Pumpkin Curry)

2008-10-26T07:14:00.000-07:00

Pumpkins aren't just for carving! (Though I hope you do that, too.) Pumpkin contains a powerful antioxidant called beta-carotene, which gives it its orange color. Research shows that a diet rich in beta-carotene may prevents certain types of cancer and heart disease. Pumpkin is nutrient-dense, providing a variety of helpful vitamins, fiber and protein and is a very healthy carbohydrate choice. So dig in! This curry is delicious, nutritious and requires only a single pan. (And who wants to spend Halloween cleaning????)

Ingredients:
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

Instructions:
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!

Serves 4.

Moderitarianism

2008-10-22T19:43:00.000-07:00

Moderitarianism...a phrase I coined last year amidst a group of recovering food and diet addicts. What is it? A movement that, though seemingly basic, does not exist.

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.

Mindful Eating

2008-10-21T21:03:00.002-07:00

Mindful eating is something I am passionate about. I believe we'd all be happier, healthier, friendlier people if we paid attention to our food and appreciated where it came from. I teach courses on mindful eating and am continually working to improve such practices in my own life. (For further ideas or if you have some to share of your own, please share!)

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!

Recipe of the Week! (Lentil Soup)

2008-10-20T14:53:00.000-07:00

Lentils are a terrific source of fiber and protein. They are easy to prepare and delicious! (Particularly if you live in a place where fall weather means a serious cool down!) This recipe is delicious, nutritious and extremely affordable to make. The entire batch can be made for less than $5.00.

Lentil Soup

Ingredients:
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

Preparation:
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.

Bon appetit!

Calci-YUM!

2008-10-20T14:38:00.000-07:00

Today I taught a class on Calcium. I know, there are more exciting ways to spend one's time than to learn about a bone-strengthening nutrient (although, admittedly, I find it fascinating!). Having a grandmother who was once a tall 5'7" now bent into a literal up-side-down 'L' shape due to osteoperosis, I have particular interest in attaining enough of this mighty nutrient. So I realize what I'm about to say is nothing new: Overall, we need more caclium. The question then becomes, how much do we need?

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:
- milk
- yogurt
- cheese
- 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
- beans
- nuts
- seaweed
- tofu

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.

HELPFUL HINT:
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:
http://www.mayoclinic.com/health/calcium-supplements/AN00964

National Eating Disorder Conference

2008-10-20T14:34:00.000-07:00

Hi All,

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,
August

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.

Oh My Blog!

2008-10-13T14:15:00.000-07:00

Yes, I’ve hopped on the virtual band wagon as an official, up-and-coming blog-stress. And, like a woman posting a personal ad in the Times, I’ve never done anything like this before! (Only I actually mean it….)

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!

Love,
August

2008-10-12T22:50:00.000-07:00

A message from our founder:

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,

August