How to eat so much candy

Are you receiving as many gifts of food this Holiday season as we are? Boxes of really fine candy, plates filled to overflowing with cookies, homemade caramels, and flavored popcorn. My husband can mostly ignore them. Those treats don’t talk to him. But they sure do talk to me. In fact they shout every time I enter the kitchen. Well, actually, I can even hear them from up here in my office.

I try to eat mostly low-glycemic and do a good job most of the year until those talking gifts start arriving.

I think of possible solutions: toss them. Which I can’t do because I so appreciate the thoughtfulness of the giver and after all, I love those gifts. Store them and eat a piece a day until they’re gone. That way, I’d have delicious treats well into June.

My brain gets illogical as I contemplate the truffles, unique chocolate bars, and sugar cookies. I quickly – way too quickly - decide to not just eat one piece a day, but rather one piece with each meal. That’s only three per day. The more I think, the more nutty my thoughts become. And I need to tell you the next thought is totally nuts: eat them all in a couple sittings and then those treats won’t keep calling out to me. The ongoing chatter would be gone and I’ll be free once again to follow my low-glycemic eating regime.

Besides, I have more energy when I eat low-glycemic, I feel super, and am more productive.

The thoughts go on and on. I still haven’t created a really good plan. Until the time I do, I think a piece or two a day eaten with a meal is the sanest approach. That way, I can have my candy, and eat some, too. My Christmas presents will last for months but won’t adhere to my hips or sit as residents along my waistline.

Many thanks to all my friends for the gifts of treats and sweets. I appreciate each and every one of you and your thoughtfulness.

Merry Christmas, everyone.

Lucy Beale, author
The Complete Idiot's Guide to Glycemic Index Weight Loss Version 2
The Complete Idiot's Guide Glycemic Index Cookbook
The Complete Idiot's Guide to Eating Well on a Budget
www.Lucybeale.com, http://lucybeale-weight-loss.blogspot.com/
801-501-8240

Eating Potatoes and the Glycemic Index

Yes, potatoes are high glycemic.  A couple varieties, such as new potatoes may be medium, but for the most part, count on potatoes being in the high range. Does this mean that eating potatoes is bad for your blood sugar and weight control? Sometimes yes, and sometimes no, based on how you eat them.

If you eat potatoes loaded with butter, sour cream, and real bacon bits, the effective GI value is lower. The same holds true if you eat scalloped potatoes. That's because the addition of fat slows the digestion of carbohydrates in your stomach. The slower a carbohydrate is digested, the lower the GI value. Eating potatoes loaded with fat gives you another health concern - eating too much saturated fat. If you load the baked potato with non-fat versions of butter, sour cream, and bacon bits, you won't lower the glycemic index value.  So if you are one of the lucky folks who can eat saturated fat - meaning you don't have high cholesterol, have a super healthy ratio of HDL and LDL, and are at your ideal weight, then go ahead and load up your potato. Just be sure you're not at risk for developing insulin resistance from eating too much fat.

Another way to make your potatoes low glycemic is to prepare potato salad with a vinegar and oil dressing. Add some mustard and any other acid or sour tasting condiment, such as dill pickles, capers, or marinated vegetables. Adding acidic foods to high-glycemic foods lowers the effective GI value because it slows stomach emptying. If you eat a meal with a salad dressing that contains 3 teaspoons of vinegar per serving, you'll lower the effective GI value of the meal by 30 percent.

A surprise feature of potatoes is that baked sweet potatoes are low glycemic. That's right. They weigh in at a low 46 glycemic index value. They aren't actually a variety of potato, but rather a yam. Serve them baked, or roasted with olive oil and rosemary or a seasoning of your choice. They taste great as chili fries. You'll enjoy their natural sweet taste, too. Be a bit careful with sweet potatoes. If you serve a sweet potato casserole with marshmallows and brown sugar for Thanksgiving, you may need to consider it high-glycemic on the order of candy.

Using the above suggestions, you may be able to enjoy potatoes in moderation and meet your health and weight loss goals. You can find some potato recipes and suggestions in my books, The Complete Idiot's Guide Glycemic Index Cookbook and The Complete Idiot's Guide to Glycemic Index Weight Loss.

The Perfect Imperfect Chocolate Chip Cookie

I wanted to find the perfect 10 recipe for a low-glycemic chocolate chip cookie. This sounds like an oxymoron, but I thought I could figure this out. So I started modifying my mother’s favorite recipe. I had to take out the Crisco, most of the sugar, and most of the white flour. Then replace them with healthier choices. Plus, I added garbanzo bean flour for more nutritional value.

We were having dinner guests that evening, so I prepared two different recipes – a low-glycemic brownie and the chocolate chip cookies. My plan was to have my guests do a taste test.

I mixed up a batch, had the oven set to 375 degrees and started baking. Luckily I now line my cookie sheets with parchment paper or I would have had more of a mess. When the baking time was complete per the recipe, I opened the oven to the biggest baking disaster I’ve ever had.

Now let me tell you, when I was 16 years old, I was a junior winner for Colorado to the Pillsbury Bake-Off with a recipe I created from scratch. I definitely have put in my Gladwellian 10,000 hours of baking. (per Malcolm Gladwell author of The Outliers.)

The test batch of cookies were runny, flat, and browning way too much. They had spread into each other so I had sheets of flat cookies landscaped only by the small mounds of chocolate chips and nuts. And they were still running. Then I noticed that someone somehow had turned the oven off. I turned it back on to 375 degrees and waited five to ten minutes, checking with dread every minute or so through the oven glass window. Then I couldn’t take it any longer.

Out came the cookies. They looked awful. The only way I could get them off the parchment was to break them in pieces. Just before I threw them in the trash, I thought I should at least taste them. I did. And I kept tasting. They were utterly delicious. The crispy part tasted like a buttery toffee. The nuts and chocolate chips were like taste and texture treats. So…

I served them anyway. All eight of us at the dinner table ate them and kept on eating. Even as we played the fantastically funny game, “Telestrations.” (You will love it, too.) At the end of the evening, my guests took home doggie bags of broken shards of cookies.

Now here’s what’s really weird. Just a couple weeks ago we were in Madrid at the popular evening spot, Mercado. And they were selling a cookie that looked exactly like my cookies. They didn’t taste as divine, but I wanted to show you the picture so you know what to expect when you bake them.

I’m baking them again on Thursday to take to an Art Gallery opening for the Utah Watercolor Society. And if the guests can overlook the weird appearance of the cookies, they’ll be standing by the dish all evening. I want to share the recipe with you: Chocolate Chip Lace Cookies, Yield: 36 cookies

Each serving has: 108 Calories 2g Protein 10g Carbohydrates 1g Fiber 7g Fat 3g Saturated Fat Glycemic index: low Glycemic load: 3

[2/3] cup butter
1 cup sugar
1 large egg
1 tsp. vanilla
1 cup almond flour
2 TB. corn starch
2 TB. garbanzo bean flour
[1/2] tsp. salt
1 cup chocolate chips
[1/2] cup walnuts

1. Preheat oven to 325 degrees. Line 2 baking sheets with parchment paper.
2. In an electric mixer, cream butter and sugar. Add egg and vanilla and mix well. Fold in almond flour, corn starch, garbanzo bean flour, and salt. Stir in chocolate chips and walnuts.
3. Drop by spoonfuls onto baking sheets, leaving plenty of room for cookies to spread. Bake 15 to 20 minutes until browned and cooked throughout. Enjoy.

Have a terrific Halloween,

Lucy Beale, author The Complete Idiot's Guide to Glycemic Index Weight Loss Version 2, The Complete Idiot's Guide Glycemic Index Cookbook, The Complete Idiot's Guide to Eating Well on a Budget

www.Lucybeale.com, http://lucybeale-weight-loss.blogspot.com/

Weight Loss Personalized

I’ve collected anecdotes and stories for you this summer, mostly of how friends and family and others have lost weight and how they eat to stay at their desired weights. After you read through these, send me an email if you have a personal method that works for you.

A neighbor lost 30 or so pounds by not eating starchy carbohydrates before dinner. So he says no to pancakes, bagels, bread, doughnuts, pizza and more, then enjoys some with dinner.

A recent story in the New York Times states emphatically that the real reason French women don’t gain weight is not that they can’t, but that they WON’T. They refuse to overeat. In other words, they will themselves to stay at their ideal weight. And, they don’t use getting older as an excuse for getting bigger.

One friend was counting calories daily and eating 2100 calories a day. For a guy who’s 6’1” that doesn’t sound like enough calories. Plus he’s an avid mountain biker and weight-lifting enthusiast. His personal doctor advised him to up his calorie intake to 3000. (That’s more like it.) And he’s losing the last stubborn pounds. For him, it wasn’t about how many calories, but rather the type of calories. He’s eating more meats, poultry, and fish, and lots more vegetables and fruit.

At an outdoor mountain wedding dinner, a friend and I were commenting on the terrific cupcakes that the Snowbird kitchen baked up for the party. He took a couple bites. Then he put his fork down and stopped eating. I had to know why. He said he had eaten enough food for the meal, and he finds it painful to eat too much. I was wowed. He was a naturally thin person who knew instinctively how to listen to his stomach and could feel the “stop eating” signal. Yes, he is thin.

An Alabama doctor discovered his tuxedo no longer fit just before a big event. He started on an interesting diet – “if it tastes good, spit it out.” It worked.

One amazing sign at a public market kiosk in Boston: “Boston Fried Bread.” People weren’t standing in line to eat fried bread, although I know it is wonderful. Here in the West we call it sopapillas or Indian Fried Bread. At the State Fair it’s called Funnel Cakes. No matter what it’s called, it seldom belongs in person’s stomach for weight loss success.

Printed on the front of the menu at the famous old Tic Toc Diner in New York City: “Eat Heavy.” I can’t tell you the history of this amazing suggestion. The food wasn’t that heavy, but perhaps it was in times gone past. The food was good, though.

In the movie, “Eat, Pray, Love”, the heroine claims she stopped stepping on the scale to avoid early morning self loathing. However, she continues to eat and eat and eat. (And we watch her do this!) Too bad she doesn’t use her new-found self awareness to eat mindfully. But then again, it’s only a story.

Folks have been asking me just how effective HCG is for weight loss. When a person takes the shots, they’re put on a strict 500 calorie a day diet and told to exercise religiously. The results are comparable to a starvation diet – a person loses lots of weight fast. Proponents claim the program prevents muscle loss while it increases the loss of body fat. Here’s the problem: I’ve never known anyone to keep the weight off. Even the “poster” models for the advertisements. When the severe diet and the shots end, a person rebounds and most of the time gains back the weight they lost plus some.

If you’re stuck on a weight loss plateau or aren’t seeing the results you want in losing weight, try these strategies:
1. Weight yourself first. For the next week, avoid eating all wheat products. You may need to read the labels on cereals and processed foods. At the end of the week, weigh yourself again. If you lost more than just a couple pounds, wheat could be keeping the weight on. I wouldn’t call this an allergy, but more like a wheat-sensitivity.
2. Do the same with dairy the next week. Weigh and then don’t eat any dairy or milk products for a week.
3. If you eat soy, as in soy shakes and tofu, then the next week, do the same with program with soy.
Sitting is fattening. Even if you exercise regularly. New research indicates this is serious. I experienced this as I’ve been writing my new book on Glycemic Index Snacks. After 3 months of sitting hour by hour at the computer I was packing on weight and flab in my middle area. I think stress also contributed. Yuck. It just isn’t fair. I do some form of Pilates, hiking, or yoga virtually every day. Now that the bulk of my book is completed, I’m moving more during the day and my middle is back to normal. If you have a desk job, be sure to move around. Wiggle. Stand up when you talk on the phone. Set the timer on your phone or computer to ring after an hour of sitting so you can stand up, stretch, and walk around. During your break, take a couple flights of steps to rev up your energy-burn factor. Don’t be a sitting fat duck.

One of our sons moved downtown and had to park his car several blocks away from his apartment. Then he and his wife got a dog. Between walking the dog and walking to the car, they both lost their extra pounds and look terrific. Their challenge now is to keep the pounds off since they left the big city for the burbs.

Now that summer is almost over, write a weight loss affirmation for yourself and your situation. This is the key way to get started. Stay with the positive. In other words, don’t write. I’m losing weight, but rather “I am now a naturally healthy and thin person. I weigh (insert your ideal weight) and I do what thin people do.” Then let the power of your affirmation unfold and present to you the method and techniques to use to reach your goal.

All the best,

Lucy Beale, author
The Complete Idiot's Guide to Glycemic Index Weight Loss Version 2
The Complete Idiot's Guide Glycemic Index Cookbook
The Complete Idiot's Guide to Eating Well on a Budget
www.Lucybeale.com, http://lucybeale-weight-loss.blogspot.com/

take a pass on juice and agave nectar

I’ve been researching again. And before you read further, I need to warn you – you may not like the newest research. I don’t like it at all. The research brings up feelings of guilt about what I fed my son when he was an infant and as he was growing up. But, honestly, none of us knew then what research now tells us.

Brian was allergic to cow’s milk so he drank soy formula. Today we know that ingesting unfermented soy products disrupts hormones and is known to depress thyroid function. I know plenty of folks who were able to stop taking thyroid meds when they stopped eating soy all the time. (Edamame – the green unprocessed soy beans are fine to eat.)

But now, it’s juice that’s in the news. Juice. Any kind of juice. The news: eat the whole fruit – it’s healthy for you. Don’t drink the juice. It contains fructose – fruit sugar – in high concentrations. People who have a glass of juice a day are 18% more likely to develop type 2 diabetes than those who don’t drink juice. This includes orange juice, and apple juice and those expensive exotic juices sold as being high in antioxidants that cost upwards of $30.00 a bottle. Also, the whole fruit helps you maintain a healthy weight. The juice makes your body store fat and raises cholesterol. Fructose stimulates your liver to store fat.

And congrads to Brian – he’s doing so well today in spite of my best intentions at the time.

But this fructose problem is even bigger than juice. Lately lots of us have been thrilled with 100% agave nectar. It’s mild tasting, very low-glycemic, and low in carbohydrates. But today, we’re no longer thrilled. The high percentage of fructose in agave nectar does the same thing in the body that fruit juice does. The Glycemic Research Institute in Washington DC had to STOP a research study on agave nectar because of ethical considerations regarding the health of the participants.

The juice, agave, fructose research is very serious – so for now cut out or cut back on juice and eat the whole fruit.

I've been in Boston this weekend. I need to tell you, I couldn’t live here AND in good conscience eat according to the glycemic index. I’d be eating or at least tempted to eat way too much risotto, pastry, and bread. But the fabulous seafood availability would perhaps balance the “white, fluffy, and sticky” indulgences.

As an update on my yoga process: I’m in my fifth month of doing yoga, either at home or at the Bikram studio and my allergies are minimal. Virtually gone most of the time – and based on my allergy history – that’s amazing. Now when I feel them arise, I find a mat or get on the floor and do a series of Sun Salutations and I feel so much better. I know you may be thinking that a pill is much easier and I can’t disagree. But just knowing that I can have some control over my own allergic reactions gives me a crazy sense of power. Perhaps even an exhilarating sense of power.

And I wish you a wonderful sense of personal power as our days are longer and the sun is shining and the flowers are lushly blooming.

Warmly,

Lucy Beale

hold the bread, pass the butter

Have you ever stayed at a hotel or motel that offers free breakfast? I just returned from a week-long road trip to Sedona, Arizona. Our motel offered a complete breakfast – eggs, sausage, fruit and plenty of those ubiquitous high-glycemic starches –cereals, breads, bagels, waffles, and such. It was easy to eat the healthy foods and pass on the starches. When I first started to avoid eating high-glycemic carbohydrates, I had a hard time convincing myself that those yummy starches such as cakes, cookies, muffins and pasta were not good for me. But then, when I noticed how they made me feel – less energy, more anxious, it became easier to just say no. Today, I view sandwich bread, bagels, and tortillas as merely wrappers. To eat, peel off the wrapper and eat what’s inside.

On our drive back to SLC, we stopped for the night at a motel in Page, AZ near Lake Powell. The breakfast “menu” was only high-glycemic starches, coffee, tea, and milk. Seems the motel’s nutritional advisors haven’t gotten the message yet – high-glycemic starches aren’t in any way good for you, but rather supply only “dangerous” calories. I’m hoping those menu planners read some of new food research. An article in this month’s May 2010 Scientific American is titled, Carbs Against Cardio: refined carbs bad: saturated fat not so bad. The bottom line, “hold the bread, and pass the butter.” The article states that “processed carbohydrates, which many Americans eat in place of fat, may increase the risk of obesity, diabetes and heart disease more than fat does.”

Speaking of those “dangerous calories,” several new research studies are positively scary and somewhat macabre.
Rats on junk food pass cancer down the generations. www.newscientist.com
Junk food turns rats into addicts. www.sciencenews.org
Rats fat on junk food would rather starve than eat healthy foods. www.sciencedaily.com
The junk food in these experiments is high-fat and high-glycemic – the kind found in the snack section of the grocery store. I need to tell you that these articles make me feel a guilty about what I fed my son as he was growing up. However, he instinctively wanted eggs for breakfast and loved them so much that he learned how to cook them himself when he was two (I managed the stove, he scrambled the eggs) and he really didn’t care for that boxed cereal. Seems his instincts were right on.

A second article in the same issue of Scientific American, Genetic in the Gut: Intestinal microbes drive obesity, is fascinating and may help allay some folk’s guilt about being over-sized. Our digestion relies on a vast array of intestinal microbes. Some synthesize vitamins, others break down certain compounds in foods. We depend on those microbes. But, research is showing that some genetic mutations in some intestinal microbes can lead to insulin resistance, obesity, and the symptoms of metabolic syndrome: large waists, diabetes, high blood pressure, and heart disease. They don’t know what causes the microbes to mutate – it could be random, they could be adapting to a junk food diet, or the answer could be something else entirely different. At present, there isn’t a magic formula to correct the genetic mutations but I’ll bet the researchers are working long intense hours to find a safe and easy way to help us lose those obesity-causing microbes. Stay tuned.

And this from The New York Times: Being fat is bad for your brain. In this blog, Olivia Judson cites several research studies that show that people who were fat around the middle at age 40 were more likely to succumb to dementia in their 70s. You can read this blog at http://opinionator.blogs.nytimes.com/2010/04/20/brain-damage/?emc=eta1. Now I need to tell you that my father had dementia and he was never overweight in his life. So this kind of research deals with percentages and possibilities and isn’t necessarily so for everyone.

On a more fun note, new research says that spending even 5 minutes in the great outdoors or in their backyard improves a person’s mental health. Just five minutes. So when you walk to the mailbox, linger and smell the flowers. No wonder folks who garden enjoy it so much.

My favorite dessert these days – yes, I still eat dessert – is a small mini scoop of ice coconut cream. It doesn’t contain dairy or sugar, but rather is made from coconut milk and agave nectar, so it’s low-glycemic. It’s very creamy, cold, and delicious. I found it first at the health food grocery store, but now our local regular grocer stocks it in the specialty area of the frozen food aisle. With summer coming, it’s time to bring out my Frosty maker. I freeze pure fruit juice and then put it in the machine to make a sort of sno-cone or sorbet. Refreshing, cold, and delicious.

Check out the April 30 post on www.Budgetsmartgirl.com/posts/ in which Susan reviews my new book, The Complete Idiot’s Guide to Eating Well on a Budget.

Also, check out my blog at http://lucybeale-weight-loss.blogspot.com/. My newest post is about how people slow down their metabolism.

Have a glorious spring,

Lucy
Lucy@lucybeale.com

Kashi or Coke?

A friend who eats Kashi for breakfast every morning asked about the glycemic index of the cereal. She's been told it's super healthy. Guess what? It came as a shock to both of us that the GI value for Kashi is 65, while the GI value of Coca Cola is 63. Those values are on the border between high and medium glycemic. That means the "healthy cereal" stimulates an increase in blood sugar levels and insulin levels and stress levels. Now who needs that for breakfast?

A Slow Metabolism? Causes and Solutions

Here is my "tongue-in-cheek" list of ways to slow your metabolism. Of course, we all want a faster metabolism. It's easy to blame one's genetic makeup for a slow metabolism and not realize that how we live every day can slow down or rev up how we burn calories. Here's the list of what not to do:

1. Sit around. Enjoy long hours of screen time with the computer or television. Those screen-time hours slow your metabolism more than reading a book or working a crossword puzzle.

2. Stay indoors, preferably in darkened rooms. Just being in the sun boosts your metabolism and enhances hormonal function.

4. Eat high-glycemic starches – especially those made with wheat and potatoes. Don't eat a balanced diet. Avoid eating proteins (meats, fish, poultry, eggs, cheese) and fats – they actually can help boost your metabolism.

5. Don't have an exercise plan. Avoid the fitness center, exercise classes, and home fitness videos.

6. Don't do recreational exercise. Don't hike, fish, hunt, take a walk, play tennis, swim, or snowboard.

7. Hire others to do your household work for such activities as mowing the lawn, gardening, and spring cleaning.

8. In place of an exercise program, enjoy activities that require little physical movement, such as billiards, video games, bowling, and cards.

9. Don't take vitamins, vitamin D, or fish oil. Instead, assume that you receive all the nutrition you need from those high-glycemic "enriched" carbohydrates.

10. Drink tons of sodas, either diet soda or those sweetened with high-fructose corn syrup. Both slow your metabolism.

Mastering Wellness Challenges

How does a person go about creating wellness? There’s plenty of information available on weight loss and wellness and you can access most of it by using an Internet search engine such as Google. Some of it is really good, some is awful. You can sift the good from the craziness and figure out what sounds right to you. By the way, miraculous cures, pills, and regimens never sound right deep down in your gut. Just like get-rich-quick schemes don’t.

However, having information doesn’t always translate into knowing which actions to take. And knowing which actions to take doesn’t necessarily propel anyone to take the appropriate action.

Before I knew better during weight-loss consultations with new clients, I would give them lists of things to do, ways to eat, foods to eat, exercise recommendations, etcetera, etcetera, etcetera. I knew what they needed to do, but overwhelming them with information wasn’t helping them create the results for which they longed. I thought they wanted me to tell them what I know. Certainly many folks had great results. But…

Now I’ve changed my way of working with clients. Now I let them tell me what they already know they need to do. I help them create an effective action plan and accomplish their goals.

Let me give you some examples: a person has irritable bowel syndrome and needs to lose 50 pounds. They already know that wheat, dairy, and yeast make the situation worse but continue to eat them in favorite foods: cheeseburgers and pizza, eating them virtually every day. In searching for solutions the person has done amazing things – swallowed pints and pints of pure coconut oil, (do not do this unless you love spending time and money in the emergency room), exercised vigorously and often, consulted with an allergist, and a medical stomach specialist. None of these have worked. Why? Because the person hasn’t yet integrated into their very being, actions, and behavior that NOT eating wheat, dairy, and yeast will eliminate most of the irritable bowel syndrome.

I worked with one woman who couldn’t lose weight. She actually didn’t overeat and was searching for a miracle. She worked about 10-15 hours a day or more in a very stressful high-pressure high-visibility environment. She took no down time whatsoever mostly because she needed to be so valued and so important to the organization. Just from reading this you already know she was overweight because she had too much stress. The miracle she was seeking was inside her. Even so, she chose to ignore the fact that she needed to decompress every day to lose weight. Why? Because her whole life and identity was wrapped up in her work.

Another client goes on every nutty diet imaginable or unimaginable, and is always showing up with the next best healthy food – antioxidant drinks, green drinks, special teas, blended soupy things that taste terrible– you name it. He exercises vigorously every day – riding his mountain bike and lifting weights. Yet, he knows exactly why his health isn’t superb and why he doesn’t lose weight and it has nothing to do with what he eats but rather with drinking liquid calories every late afternoon into the evening – he’s sneak drinking to excess.

Another client already had all the answers she needed. To manage her diabetes she knew that she needed to eat low-glycemic and exercise vigorously every day. She was hoping I would have a magic solution - one that didn’t involve her in carefully taking care of herself. Quite honestly, there is no such magic pill.

I know this because if there were one, I would be taking it. I want to be lazy and ignore my health, too. I want to be able to lay around and read novels for hours with a box of bon-bons by my side. I want wellness to be easy. But it’s not. In place of the magic pill I haven’t found yet, I drag myself to Pilates class twice a week, to hot yoga twice a week, and I also drag myself up a mountain on either snowshoes or hiking boots almost weekly. I eat mostly healthfully and low-glycemic (about 85%) and the rest of the time indulge in my favorite food group – sweets, or my husband’s – fries, barbecue, and Philly steak sandwiches. (He’ll deny this if you ask.) But heck, vegetables just aren’t as mouth-watering, but they sure are an important aspect of wellness. (As a side note, I love my exercise programs, but I still need to talk myself into doing them.)

Not everyone is determined to ignore their self-knowledge. A friend with puzzling inoperable back pain has consulted with doctors, physical therapists, chiropractors, and massage therapists for the magic pill and they have consistently told him that he can manage the pain with exercise and using careful, mindful movements when sitting and walking. He now faithfully does the boring, repetitive, and unexciting day-to-day self maintenance that works - at least most of the time. It’s a pain to do but he no longer has a pain in the back most days. But on the upside, he still enjoys skiing the backcountry and keeping up with his children’s activities.

Some folks do what works for them to attain wellness, and others don’t. The difference isn’t in knowing what to do. It’s in having the guts and determination to take positive action. I don’t think it’s easy. Reaching our optimal wellness requires telling ourselves the hard, cold, unrelenting truth about ourselves and our situation and doing, basically, what we really don’t want to do.

I think everyone confronts this at some time in their life. Some of us many times. I want to hear how you mastered your wellness challenges. Drop me a line and let me know.

Wishing you a spring filled with flower blossoms and chirping birds.

Lucy Beale, author
The Complete Idiot's Guide to Glycemic Index Weight Loss Version 2
The Complete Idiot's Guide Glycemic Index Cookbook
The Complete Idiot's Guide to Eating Well on a Budget
www.Lucybeale.com, http://lucybeale-weight-loss.blogspot.com/
801-501-8240

Two easy steps to weight loss

These 2 easy steps aren't about what you eat, rather about learning how you eat and understanding your body's needs for food. Which can be very different than your social or emotional needs for food. First, eat only when your body - stomach - is hungry. Eat only when you feel a valid hunger pang in your stomach. Use a hunger scale - when you feel a hunger pang, your hunger level is zero. That's the time to eat. Eat enough food for your stomach hunger number to register a 5, which is comfortable. Eating up to a 7 - full - will prevent you from losing weight. Eating above that - from an 8 to a 10 will cause you to gain weight. So start eating when your stomach is 0 and stop at a 5. To do this, you need mindfulness and the ability to tune into your body's feeling sensations.

Second, keep a food diary in a notebook. Record date, time, beginning hunger number, food or beverage consumed except water, amount of food (you don't need to weight or measure, just estimate), and ending hunger number. You can eat any foods you like provided that you start at 0 and end at 5 and record your intake.

This two-part process works no matter where you are, with whom, or your stress level. Since your stomach is about the size of your fist, be sure to eat your most favorite foods first at - you may not have enough room in stomach for them later in the meal. Eat slowly enough that you can feel your hunger numbers as you eat.

At the end of a couple weeks, your jeans will be looser and you can move onto the refinements of choosing healthy foods.

Bikram Yoga results - hot

I never anticipated quantifiable health results from Bikram yoga. But after 5 weeks attending 3 times a week, I have quite amazing results. My blood pressure lowered from 122/83 to 106/63. My heart rate lowered from 72 to 61. All of my "before" readings were in the healthy zone so now they're simply healthier than before.

My most striking results though, aren't in medical numbers. My biggest "wins" are significantly reduced allergic reactions, mellower moods (meaning lower anxiety levels), being more creative, and having more energy. I need to mention, though, that these results didn't kick in until after 5 weeks into the program. Before that I felt weary and fatigued with moments of mental clarity and joy from this moving meditation.

Also, I seem to have more time to be productive even though my entire round trip for a yoga session takes 2 and one-half hours. I'm excited to see what other benefits I'll notice in another couple months of sweating, huffing and puffing, and tolerating the intense stretching in the classes.

Yoga-hot or not

Last month, I renewed a hot affair from 14 years ago. This time around it was still hot, but also hard. In those 14 years, my flexibility level has decreased and I found myself not just huffing and puffing, but also embarrassed that I had not paid more attention to this most important aspect of physical fitness. You may be wondering what in the world I am writing about. I’m writing about hot yoga. Also known as Bikram yoga.

Class lasts for 90 minutes in a room heated to about 105 degrees, give or take a couple based on the whims or preferences of that day’s instructor (I think.) Some instructors are truly heart centered, some are what I term yoga nazis. But the classes are so standardized that I get the same workout regardless of the disposition of that day’s instructor.

You may be wondering why in the world I am taking 3 classes a week. I wanted to detox from all the environmental pollutants around, especially the horrible air pollution we have every winter in the Salt Lake Valley. And sweating lots along with stretching does this quite well. And as a sort of experiment: Could I recover my flexibility? Improve my vision? Increase my energy levels? Reduce or eliminate minor aches and pains? Complete the last bit of healing on plantar fasciitis? And would I experience other assorted benefits such as fresher skin, better posture, more mental clarity, etc?

The answer after 3 weeks of sweating/stretching is absolutely yes. I’m still doing Pilates, stationary biking, snowshoeing so I haven’t given up my other loves. But my vision is clearer, my foot no longer needs wrapped when I snowshoe (yeah). My energy was really low for the first couple weeks but is on an upswing. So I’ll continue attending hot yoga class after my first-month-special-price offer runs out.

The biggest benefits, though, weren’t physical at all. It was the mental/spiritual stuff. I could spend 90 minutes in a room without the “noise.” No cell phones, internet, news, advertisements, music, interruptions, or fragrances. No responsibilities. Nothing to do but the poses. I love this. I may begin to crave it. I’m getting hooked again after all these years.

I must tell you this, though: hot yoga is not for everyone. It’s hard. It’s really hot. You will sweat profusely. You’ll be uncomfortable, embarrassed, and unable to keep up. I know this from experience. If the heat isn’t for you for reasons such as health, you can still do yoga. If you’re curious about hot yoga, google Bikram Yoga on line and print out the postures. Or purchase the book and the CD.

If you want to know more about yoga, you can attend a regular yoga class offered at perhaps dozens of locations close to your home and experience the superb benefits of yoga without the rigor.

If you choose to check out a hot yoga class, you can probably find one close to your home. And, as an added benefit of hot yoga, you’ll be drinking lots more water.

Speaking of water, whenever you have an ache or pain such as a headache, migraine, back pain, shoulder pain, the first thing to do is to drink a large glass of water. It may be all you need to stop the pain. Bottom line: dehydration can cause physical pain. Water is expensive, safer, and healthier than a pill. If you’re so inclined, add a packet of Emergen-C to your second glass of water. Sometimes all you need to reduce or eliminate the pain is to rebalance your electrolytes.

We had some friends over to play bridge last night and I was stumped finding a mouthwatering recipe. Yes, I know, I write cookbooks, but I hadn’t thought to look through my books. I know this sounds nutty. But my books are on our bookshelves, not in my cookbook cupboard. So, duh. In my Complete Idiot’s Guide Glycemic Index Cookbook I found, Oven Baked Chicken Mole (p. 149), Bananas with Rum and Raisins (hold the ice cream) p. 279, and from The Complete Idiot’s Guide to Low-Carb Meals, Chocolate Drop Cookies p. 364 (which worked perfectly for a guest who is gluten intolerant because it’s made with almond flour.)

Here’s the Oven Baked Chicken Mole Recipe for you to try. I hope you like it as much as we did.

1/4 cup cornstarch or Hi-Maize Resistant Starch
1/4 cup coarse yellow cornmeal
1 tsp. chili powder
1 tsp. unsweetened baking cocoa
1/2 tsp. cumin
1 cup yogurt
1 TB. butter, melted
1 chicken, cut into pieces or 6 skinned chicken breasts

Preheat oven to 350 degrees.

In a large bowl, mix together all ingredients except chicken. Dip chicken in mixture and place in a baking dish.

Bake for 1 hour. Chicken is cooked with juices run clear when pricked with a fork.

Today the first day of March, our valley air is clearer, our primroses are blooming and it’s a wonderful day to experiment with flexibility exercises.

Warmly,

Lucy Beale

Wellness Predictions for Decade-2010's

As we enter the new decade of the 2010’s, I’ve been pondering what health and fitness trends will change our way of life in the next ten years. Here are my predictions. Please send me yours.

Scientific research will lead the way to products, services, and foods that improve health and the quality of our lives. Opposing that trend will be our human nature to be sedentary and eat for pleasure. And our innate desire to get results without having to do the work.

Push/pull on health vs. comfort and pleasure. You’ll see more advertising for video games, television shows, and sedentary computer activities. Add to that advertisements promoting junk foods, fast food restaurants, and comfort foods. The push/pull for a lazy lifestyle will intensify even though all the scientific research shows that a person needs more movement, more exercise, and healthy foods – such as more vegetables and fruit, moderate amounts of meat and healthy fats and never needs processed foods. The bottom line - a carrot doesn’t provide the sensory delights of ice cream or pizza, so you’ll still need to make the choice to eat healthfully and mindfully.

“Clean” eating, “local” eating, “fresh” foods. These food trends will continue and intensify. The new eating status symbol is to eat clean (meaning eating non-processed foods that don’t contain preservatives.) There’s a new food magazine titled, Clean Eating, as well as new cookbooks. Local eating (purchasing food grown locally) is a wonderful way to support local farmers and enrich your community. Be careful, though, many foods sold at Farmers Markets are brought in from out of state. If you live in a cold weather climate, as I do, it’s impossible to find locally grown lettuce in the winter. And unlike those who advocate only eating foods in season, I do eat salads and fruit all year long. So buy local when you can, but first and foremost, be sure to eat fresh produce in the winter. It keeps you healthy. The rule of thumb of eating 2-3 servings of vegetables and fruit at every meal won’t change in the next ten years. Fresh food means unprocessed produce and meat.

As a side note, the local Albertson’s stores here in Utah have changed their name to “Fresh Market.” Which as far as I can tell says nothing about the quality of their produce – it’s not fresher - nor does it indicate that the store offers more fresh food. The name change is nothing but a marketing strategy designed to make a shopper feel that he or she is eating fresher foods even though they may be filling their cart with TV dinners and frozen pizzas. Watch out for other misleading advertising and labeling. Read the labels.

Epigenetics is a fascinating aspect of genetics. It explains how your genetic makeup is not your destiny. You and your lifestyle determine which genes are switched on and which ones are changed. Your thoughts, eating habits, smoking, exercise, prescription drug use, and more can make your DNA expression and your children’s healthier or not. Look for more research on this – you have the power to positively affect your genetic makeup and your children’s. Wow. (Yes, it works for wrinkles and fat storage, too.)

Reliable and safe weight-loss genetic therapy will be developed. Stomach stapling and bariatric surgery won’t be used. Gene therapy will also eliminate or manage type 2 diabetes and hopefully, autoimmune disorders.

Detox will become a way of life. No matter how much you’ve abused your body with food, drink, pollution, stress, or being sedentary, you’ll be able to repair some of the damage with a tailored detox program. There will be a big business in providing infrared saunas, detox teas, massage and exercise equipment, supplements, antioxidants, air purifiers, electro-magnetic field blockers, and possibly downloads or CDs to clear out negative thoughts and energy. Some folks will think that detox methods give them permission to indulge too much and ignore the basics of good health. But it probably won’t. Detoxing will become an accepted way to maintain good health, prevent the effects of aging, and reduce the symptoms of chronic disorders such as heart disease, high cholesterol, diabetes, autoimmune disorders, colds, and fatigue.

Low-glycemic eating. All the major food trends – clean, local, fresh – are ways of eating lower glycemic. The gist of low-glycemic eating is to avoid white and fluffy foods along with those high in sugar. Instead, eat non-processed foods that are higher in fiber such as vegetables, fruit, and nuts, along with high-quality proteins and good fats. This way of eating reduces the risk of metabolic syndrome, diabetes, inflammation, heart disease and other chronic health conditions. And it lifts moods while giving you higher energy levels.

Low fat eating will be totally passé. After all, who really wants to deal with the unflattering side effects – weight gain, hair loss, weak nails, sallow skin, dark circles under the eyes, and muscle and joint pain? But the trend towards taking daily doses of Essential Fatty Acids, also known as Omega-3 fats will get bigger as people experience the wonderful results: clearer thinking, happier moods, better skin, nails, hair, joints and muscles. And a healthier heart. The AHA recommends eating about 30% fat.

Fake foods will fall out of favor as well as highly processed foods. Soy shakes made with soy protein isolate will fade in popularity, but tofu and tempeh – the fermented soy products – will remain. People will eat fewer wheat products both to avert celiac disorders and because foods made with it are mostly high-glycemic, fattening, and increase the risk of heart disease and diabetes. Honestly, if you aren’t convinced, eat a spoonful of plain old wheat flour au natural and let me know if you like the taste and texture. Ick.

Exercise is a totally elegant and reliable health tonic. There will be more convincing and important research on the benefits of exercise. This doesn’t mean it will easier for you to actually step away from screen time and a busy lifestyle and start exercising, but you’ll have more good reasons to do so. Right now we know that moderate exercise reduces the symptoms of virtually any health disorder and prevents lots of them. However, two factors about exercise will remain true: only you can do your exercise for you and it takes as long as it takes.

Exercise trends. As the research continues on the most efficient and effective ways to exercise, it will become easier and faster to see results. Today’s hottest trends are “targeted stretching” (such as pressing fingers into a muscle as you extend it), Bosu balls which create balance challenges (these are really challenging – we use them in Pilates class), and “vibration” machines. The vibration machines are about the size of an elliptical trainer. The foot bed vibrates up and down or side to side and you do exercises while standing or sitting on the bed. Improves balance and coordination, while aiding the body in detoxing. Using the large inflated exercise balls also enhances balance. I’m trying to imagine what the hottest exercise trends will be in 10 years, and honestly, I have no idea. Perhaps a system will be developed wherein a person could get a full workout without rising from the couch, but I doubt it.

People will use physical exercise to reverse mental decline that comes from aging and strokes and to improve mental performance in school and work. The new science of neurobics will aid people in increasing mental acuity and reversing mental decline. Neurobics offers mental and motion exercises to improve cognition and awaken brain function.

A new status symbol will be to limit screen time and have more time to pursue other interests and recreation.

The high-priced skin care treatments and machine technologies now used at skin care clinics and spas will be widely available and so economically priced so you can use them at home. This include lasers and light therapy treatments. Invasive treatments, such as botox, fillers, and even some plastic surgery will be replaced with creams and machine technology.

Skin care products will contain fewer preservatives, fragrances, and petroleum-based ingredients, such as mineral oil and petrolatum. Some of these ingredients are carcinogens and hormone disruptors. Instead, the most effective brands will feature ingredients that improve the condition of your skin and your overall health. People will want skin care products that are as fresh and clean as their food.

I’m excited to see what else develops. It would have been nearly impossible to predict the invention of the iPhone in 1990. So I’m fascinated to see what develops that no one can foresee. Hopefully, the next ten years brings ways to eliminate the very real health concerns of obesity, pollution, type 2 diabetes, and others.

Warmly,

Lucy Beale, author
The Complete Idiot's Guide to Glycemic Index Weight Loss Version 2
The Complete Idiot's Guide Glycemic Index Cookbook
The Complete Idiot's Guide to Eating Well on a Budget
www.Lucybeale.com, http://lucybeale-weight-loss.blogspot.com/

Top Ten Wellness Resolutions for 2010

What are your wellness goals for this New Year? Most of us know what we want in general terms, such as lose weight or exercise more. But translating those non-specific goals into actions is, well, it’s complicated.

Losing weight is always complicated. There are so many factors to consider: to diet or not to diet, real food or diet food, weighing or not weighing, sugar or fake sugar. Add to that how easy it is to get sidetracked by friends, parties, moods, attitudes, and the very real challenge of living with constant gustatory deprivation.

Exercise is complicated, too. The factors to consider are: what exercise, when, with whom, for how long, how often, how much, and where. Plus, few people consider exercise fulfilling and satisfying on its own. You can find plenty of exercise recommendations from experts, but the bottom line is that the only person who can do your exercise for you is you. Ditto lose weight.

To jump-start my personal wellness program this year, I’ve written my top ten wellness resolutions and I’m sharing them with you. That means I’m on-the-line to do them.

Lucy’s Ten New Year’s Heath and Wellness Resolutions
1. Go to sleep before 11 pm at least 5 nights a week, preferably 7. Sounds boring, but I have so much more energy if I get an abundance of zzzz’s. (Most people require 7-8 hours. How many do you need to feel great and fend off weight gain and lower immune functioning?)
2. Do the Tibetan exercises every day. I always have more energy if I start the day with these 5 simple exercises. But I get lazy and skip days. View instructions on my website at www.lucybeale.com. (The Tibetans are often called the fountain of youth.)
3. Use the Neti pot on all RED alert pollution days in the Salt Lake Valley. One simple and virtually free way to wash away some of the particulates I breathe is to use the Neti pot. It also helps get rid of those “poor air quality” headaches and fatigue. Google “neti pot” if you’re not familiar with how it functions. Great if you have a cold, flu, or headaches.
4. Hike or snowshoe in the mountains as recreational exercise 3-4 times a month.
5. Cook dinner more frequently at home; eat out or take out less frequently.
6. Eat more fresh vegetables and fewer starches. This is the easy way to eat low-glycemic.
7. Exercise daily to elevate my heart rate for 20 minutes, preferably more. Stretch and do 2-3 Pilates sessions weekly. (I’ve used this program for years and it works for me. Create one that works for you. My preferred workout locations are mountain trails, the local county rec center, and my home exercise equipment.)
8. Sit up straight when using my computer and when eating. I love to slouch. Enough said.
9. Limit screen time to 4 hours a day unless I’m writing a new book. (Trying to wiggle out of the technology trap is so hard. No wonder they call it a web.)
10. Never, never, never overeat. (Besides making my tummy feel too full, overeating directly causes weight gain. Eating just the right amount of food at every meal keeps me at my ideal size. Same for virtually everyone. For me this mostly means small nibbles of dessert rather than a BIG serving. Please don’t recommend I cut out desserts. That’s too much deprivation for me!)

What are your Ten Wellness Resolutions for 2010? I suggest you write them down and review your list every couple months throughout the year. That way you can check on your progress and make adjustments when needed. If you want support, send them on to me and/or your friends.

Make sure your Resolutions don’t create too much deprivation and also that they don’t rely on the good will and intentions of others. Since only you can do your exercise for you, or lose weight, make sure that only you are responsible for meeting your Resolutions. I say this from experience. It’s so easy for me to miss Monday evening Pilates class if my husband can’t join me.

I’ve been reading lots of cookbooks and recipes preparing to write my next book and I’m finding that I’m also cooking more. I love creating recipes, and you’ll find an entirely updated recipe section in my new book, The Complete Idiot’s Guide to Glycemic Index Weight Loss Version 2. It became available in bookstores on January 5 – just last week. I also added instructions for the Tibetan exercises because they rev up your metabolism and help rid the body of toxin overload, which can affect weight gain.

I wish you a prosperous and healthy New Year.

Lucy Beale