2017: Your Healthiest Year Ever!

 

 

Being in control of your life and having realistic expectations about your day-to-day challenges are the keys to stress management, which is perhaps the most important ingredient to living a happy, healthy and rewarding life.”
~Marilu Henner

Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC

(678) 719-2283
LongevityCoachStacy@gmail.com

Register for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

2017: 
Your Healthiest Year Ever!


It’s another new year! I have a challenge to all of you reading this to decide to make your health your hobby this year.  The majority of people wait until either they or a family member are diagnosed with a chronic illness before finally deciding to make their health their hobby.  I want you to be in prevention mode this year so that at your next check-up your doctor is impressed with your test results!

Do you doubt that you can lose weight, eat healthier, etc.? I want to share with you my weight loss journey to encourage you that if I can be successful in reaching my health and wellness goals that you can be too!

My weight loss journey began 16 years ago.  For my age, my cholesterol level was much too high and I feared the worse with my family history of heart disease, if I didn’t get my weight under control. I had tried various “diets” and I might shed a few pounds, but I never kept it off. I also was not exercising so that made it harder to keep the weight off as well.

In June of 2001, I joined Weight Watchers.  Many of you reading this may have tried Weight Watchers and lost weight but haven’t kept it off.  This is the program that worked for me, but something else may work for you.

I hadn’t paid to lose weight before and that gave me the extra motivation to stick with it. I had also made up my mind that I was going to lose the weight and I made a promise to myself that once I reached my goal weight I was never going to allow myself to regain the weight. This is the mindset that I had at the beginning of my weight loss journey.

I believe it was at my first Weight Watchers meeting that the leader stressed not to think of the program as a diet but as a lifestyle change.  That hit home with me and made total sense, as I knew I was going to have to watch my portion sizes and exercise the rest of my life, if I was to be successful not only reaching my weight loss goal but maintaining my weight loss.

Losing weight was not an easy process for me.  I am total foodie.  I love food so much that I dream about food.  Most of the time, I’m on a cruise in my dream and filling my plate at the buffet.  Sometimes I can even taste the food in my sleep. I’m not sure what those dreams actually mean because throughout my weight loss and even today, I don’t feel like I deprive myself. If I’m hungry I eat and if there is something I am really craving, I allow myself to have a small portion of it. My cravings usually involve sweets.

It took me from June until October of 2001 to lose 10 pounds. I would lose a pound one week and then gain two the next week and that went on for quite some time.  I was following the program religiously, counting my points, watching my food portions and began exercising 3 days a week for 20 minutes each workout.

Even though I was very discouraged at the slow rate I was losing weight during those first few months, I refused to give up. I went to my weekly weigh-in and meeting on every Wednesday. I set a New Year’s Resolution for myself for January 2002 that I would increase my exercise from 3 days to 5 days a week and increase the time from 20 minutes to 45 minutes.  For me, this was what I needed to once and for all get my metabolism working in my favor!

I no longer gained weight and was consistently losing 1 to 2 pound a week.  People at work began to notice the weight loss and people began asking what I was doing to lose weight. In June of 2002, I reached my goal of losing 50 pounds! I will always remember the day I stepped on the scale and finally hit my goal weight!

Because I had committed to making lifestyle changes and not revert back to the way I used to eat, I continued to lose an additional 15 pounds without trying to lose the weight.  I had to learn to readjust what I was eating, so I didn’t continue to lose more weight since at that point I thought I was becoming too thin.

I gained a few pounds and thought that was a more comfortable weight for me and still couldn’t believe that I went from wearing a size 16 to wearing a size 2 or 4. All these years later and two kids later, I’m still a size 4. I do believe that childbirth expanded the size of my hips even though I did return to my pre-baby weight within 6 months of giving birth to both of my girls.

During both of my pregnancies, I continued to exercise 5 days a week and ate healthy, giving in to cravings here and there. I believe that having a fit pregnancy helped me feel great while pregnant and made labor much easier. Actually both of my labors were easier than the time and years it took me to finally lose the weight! To sum everything up here are my four main tips for losing and maintaining weight:

  1. Approach weight loss as a lifestyle change not a diet;
  2. Watch your portion sizes and keep a food diary, especially when losing weight;
  3. Exercise at least 5 days a week for at least 30 minutes a day; and
  4. Weigh yourself at least once per week to help you stay on track

Of course, a part of these four tips is willpower and self-discipline, but you have those and you know that taking care of yourself now means enjoying your life as you age and having more quality time with your family.

Fast forward 16 years later, and I am still eating healthy and I now exercise 6 days a week for 45 minutes to an hour. I am finding that as I’m aging my metabolism is slowing down, so I have to work a bit harder to maintain. My weight will fluctuate a couple of pounds upward or downward weekly and the hardest time for me to maintain is during the winter months. I swear that I have an internal hibernation clock, but I will win and keep the weight off for my health and longevity. Working out is something that I make time for and I even workout when I’m on vacation. It’s my healthy habit!

If you are trying to lose weight or trying to eat healthier, I highly recommend that you find a group or person to hold you accountable as you reach your goal. Seek the assistance of a health coach whether you choose me or someone else or obtain advice from a dietitian or nutritionist.

I really want you to think about your health and wellness goals this year and decide to make health your hobby because wellness costs much less than sickness. Like I said earlier, if I can be successful at maintaining a healthy weight and choosing to eat healthy 80% of the time (Remember, I did mention that I am a foodie and just happen to LOVE my sweets!)  I know you will have the same amount of success. Statistics show that after losing weight if you maintain your weight for two years, you will most likely continue to maintain your weight. The reason is simple because you are continuing to practice the healthy lifestyle changes so you do not gain back what you have lost.

I wish all of you a very Happy & Healthy New Year!

Healthy Regards,
Stacy

Join theHealthy 4 Life Challenge!
*Resolve to Get Fit in 2017*
Join our closed Facebook group 30-day fitness challenge beginning January 1st.
We’ll be giving away a free healthy pantry makeover to the person whose name is drawn at the end of the month.
Winner must have been an active participant in the group by posting their workouts 5-6 days per week. 

I would love to hear from you! Please let me know

What are your
New
Year’s
Resolutions?

Send your comments to Stacy at stacy@longevitycoachstacy.com
or
post on Facebook:
Facebook/StacyFehlinger

Workshops Led by Stacy Fehlinger
Beginning January 2017, I’ll be offering:
>>>Workshops as PARTIES and attendance is FREE for the host who brings 2 guests to their workshop!
>>>Online workshops of L.E.A.N. Start and Prime-Time Health.  These workshops are self-paced learning and consist of 6 hours of instruction with a weekly telephone conference call.

Contact Stacy at stacy@longevitycoachstacy.com for further information.


Are you looking for ways to improve your child’s attitude, boost their energy and improve their health? Sign up for this amazing parent workshop and learn proven ways to boost your child’s mood, attitude, behavior, study habits, energy and health!



Could your child’s behavior be related to what they are eating? Come to my L.E.A.N. Start Workshop to learn how certain foods can affect behavior and more.



Are you pregnant or considering becoming pregnant? If so, join my L.E.A.N. Expectations Workshop to learn the links between  nutrition and a healthy pregnancy.



Prime-Time Health is for you if you want to take charge of your health, prevent disease, avoid disability and spend money on something other than doctors!

Does your pantry contain food that could be hurting you or your family’s health?

Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:

  • Nothing you currently have in your pantry is thrown out!
  • Receive handouts on topics such as healthy substitutions
  • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45
Contact Stacy D. Fehlinger at (678) 719-2283 or Stacy@LongevityCoachStacy.com

Healthy 4 Life
quick healthy kid-friendly recipe 
Turkey Goulash

“A lighter version of the classic goulash. Serve with a salad for a quick and healthful meal.”

Ingredients
1 pound lean ground turkey
1 (14 ounce) can stewed, diced tomatoes
3 cloves garlic, minced
1 cup tomato sauce
2 teaspoons white sugar
1/2 teaspoon dried basil
1 (16 ounce) package bow tie pasta

Preparation

  1. In a large skillet over medium heat, cook the turkey until browned.
  2. Stir in the stewed tomatoes, garlic, tomato sauce, sugar and basil, and then simmer for about 20 minutes.
  3. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente, and then drain. Combine the pasta and turkey mixture; toss and serve.

Events & Workshops Around Town
that may be of interest to you…
Team Beachbody Promotions: See below details and Link to www.teambeachbody.com/Fehlinger1 to place your orders!
Beachbody promos running through February 28th 2017
  • For a limited time, our new Annual All–Access Beachbody On Demand and Shakeology Challenge Pack is available through February 28th, 2017 for $199. Unlike any other Challenge Pack, this offer gives customers access to every program on Beachbody On Demand for an entire year, plus they’ll get access to all new products that launch during their 12–month subscription.
  • Customers can also purchase the annual All-Access Beachbody on Demand Pack for $99.00.  Beachbody On-Demand includes all content, digital tools and workouts available on Beachbody On Demand, including popular workouts like 21 Day Fix, CORE DE FORCE, CIZE, 22 Minute Hard Corps, PiYo and Country Heat, plus future releases.
Intro to DoTERRA Essential Oils—Every Wednesday
Free Online Class Led by Terrie McDonald, Contact Terrie at tm@lovetheoils.com | http://MYDOTERRA.COM/LTO | 678-296-3331 Register at http://lto.eventbrite.com.

Hiram Xperience Connections Meeting—Fri, January 20
Join us on January 20th, 11:30am to 1:30pm, at The Olive Tree Restaurant in downtown Hiram, GA for a unique women-only networking event in a safe, supportive environment with great food and great conversation!  Register at http://xperienceconnections.com/spotlight/hiram/.

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15 Brain-Boosting Foods

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To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.  
~Buddha


Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC(678) 719-2283
LongevityCoachStacy@gmail.comRegister for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

 


15 Brain-Boosting Foods

Do you know someone who has or is suffering from dementia or Alzheimer’s? Alzheimer’s disease is the most common form of dementia and the sixth-leading cause of death in the United States. Researchers are trying to figure out exactly what causes the disease, but they have found that certain foods affect the progression and onset of the disease if you happen to carry the gene for Alzheimer’s.

Nutrition seems to play the most importance in fighting this disease because fewer than 5% of cases are directly caused by genetics.

Scientists have found that the brains of Alzheimer’s patients contain abnormal deposits of proteins, called amyloid plaques and tangles. The plaques build up around the brain’s nerve cells while tangles form inside the cells, leading to blocked communication between brain cells and, eventually, cell death.

Determining what causes this buildup of plaques and tangles is the key to finding a treatment. Two factors that appear to play a role are oxidative damage by free radicals and inflammation. Both of these symptoms are associated with the natural aging process, but they’re also impacted by lifestyle.

There’s a strong connection between Alzheimer’s and diabetes. Studies have shown that people who have type 2 diabetes may be twice as likely to develop Alzheimer’s potentially due to insulin resistance. Some scientists even refer to Alzheimer’s as type 3 diabetes.  According to experts at the Harvard T.H. Chan School of Public Health, type 2 diabetes is almost always preventable through exercise and diet.

Researchers at Rush University Medical Center developed a diet that helped lower the risk of Alzheimer’s by as much as 53% in study participants who followed it rigorously, and by as much as 35% in moderate followers. Focus on eating the following 15 brain-boosting foods to lessen you and your family’s chance of developing dementia or Alzheimer’s:

  1. Fish Eating fish like tuna and salmon have been shown to slow decline in those with the Alzheimer’s gene thanks to the high content of omega-3 DHA fatty acid, which reduces oxidative stress and slows plaque buildup. Suggested Intake: At least 1 (4-6 oz. serving) per week.
  2. Blueberries Due to the high antioxidant levels of blueberries they top the berry list and appear to help protect sensitive brain cells from harmful free radicals. Suggested Intake: Include with 4 or more meals a week.
  3. Nuts Walnuts top the list for brain health because they contain omega 3’s and they also contain vitamin E and other antioxidants. Suggested Intake: 1 ounce at least 5 days a week
  4. Beans Since beans contain B vitamins and phytochemicals as well as a good supply of glucose which is the brain’s top fuel source, they are natural brain boosters. Suggested Intake: Include with 4 or more meals a week.
  5. Dark Leafy Greens Greens are packed with folate and phytochemicals, both of which have been linked to a lower risk of mental decline. Leafy greens may be one of the best ways to maintain proper brain function to slow dementia development. Suggested Intake: At least 6 cups weekly
  6. Extra-Virgin Olive Oil The oil contains oleocanthal, which boosts production of key enzymes that help break down the plaques associated with Alzheimer’s. Suggested Intake: Use often
  7. Wine Several studies link moderate alcohol intake with improved memory and possibly even lower Alzheimer’s risk. Red wine may offer even more brain benefits due to resveratrol, a compound in red grapes that may help reduce amyloid buildup in the brain. For kids, eating red grapes will have the same healthy benefit for their growing brains. Suggested Intake: No more than 1 glass a day
  8. Green Tea This tea is antioxidant-rich and appears to be one of the best ways to keep the brain hydrated due to compounds called catechins. These catechins appear to be some of the most effective antioxidants in preventing free radical damage. Suggested Intake: Drink regularly
  9. Coffee Harvard researchers found that people who drink 3 to 5 cups of coffee (caffeinated or decaf) a day may have a lower risk of developing neurological diseases and type 2 diabetes. Coffee contains a compound called chloragenic acid that acts as an anti-inflammatory and decreases cells insulin resistance. Caffeine also blocks adenosine, a chemical that inhibits the activity of nerve cells. Suggested Intake: Less than 4 cups a day
  10. Dark Chocolate This is my favorite type of chocolate! The flavonoids help create neurons and have been shown to improve cognitive function. Chocolate also encourages the release of endorphins, which elevate your mood. The best dark chocolate contains at least 60% cacao or higher. Suggested Intake: Enjoy a 1-ounce treat occasionally
  11. Fermented Foods Scientists are still studying the exact impact that our gut microbes have on the brain, but they recommend eating more probiotics, prebiotics, and fermented foods, such as yogurt, kimchi, kombucha, miso and sauerkraut. Fermented foods also contain high concentrations of vitamin K, which may be a factor in slowing the development of Alzheimer’s because of its key role in the synthesis of important lipids. Suggested Intake: Eat several times a week
  12. Turmeric In a 2012 Ohio State University study, curcumin, a compound found in turmeric, reduced amyloid accumulation in the brains of middle-aged subjects. Residents of India who use turmeric in several dishes, have low rates of Alzheimer’s a statistic that some associate with the region’s high levels of turmeric intake. Suggested Intake: Incorporate 1 or 2 turmeric dishes (such as curry) a week
  13. Foods Rich in B Vitamins Low levels of folate and B12 are associated with increased risk for Alzheimer’s and dementia.  Foods high in B vitamins include greens, whole grains, and lean protein, including shellfish.  Suggested Intake: These foods should be diet staples
  14. Eggs They are high in vitamin D and choline, two nutrients key for brain health. Many Americans do not obtain enough Vitamin D and a recent study found that older adults who were moderately deficient in vitamin D had a 53% increased risk of developing Alzheimer’s. Choline helps stimulate neurotransmitters and regulate metabolism. Suggested Intake: Up to 1 a day for healthy adults and up to 3 a week for those with heart disease or diabetes.
  15. Coconut Oil This plant oil is rich in medium-chain triglycerides a type of fat that may boost ketone levels. One theory is that ketones may be a substitute energy source for glucose when brain cells become insulin resistant due to Alzheimer’s. Suggested Intake: Coconut oil is predominately saturated fat, however; several clinical trials looking at potential effects on dementia and Alzheimer’s are currently being conducted. For now, enjoy substituting coconut oil in baked goods for butter. I also recommend using a tablespoon of coconut oil to make stove pop popcorn. 

Try to incorporate many of these foods in your diet to prolong your brain health. Your children will benefit as well if they are eating these foods in their diet.  Dementia and Alzheimer’s doesn’t just appear one day, but appears to be caused by a lifetime of not eating the proper foods. Perhaps, in the future, dementia won’t be the 6th leading cause of death if the majority of people can eat more healthful throughout their life.

Happy eating!
Healthy Regards,
Stacy



Does your pantry contain food that could be hurting you or your family’s health?

Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:
  • Nothing you currently have in your pantry is thrown out!
  • Receive handouts on topics such as healthy substitutions
  • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45
Contact Stacy D. Fehlinger at (678) 719-2283 or Stacy@LongevityCoachStacy.com

I would love to hear from you! Please let me know

How many of the brain-boosting foods listed in the blog do you eat on a regular basis?

Are there any you would like to add to your diet?

Send your comments to Stacy at stacy@longevitycoachstacy.com
or
post on Facebook:
Facebook/StacyFehlinger

Healthy 4 Life
Brain Boosting Dinner Recipe
Slow Cooker Coconut Cashew Chicken

Try this healthy, delicious, easy-to-make dish with seriously brain-boosting ingredients!


And for 49 other brain-boosting meal ideas, go to:
http://bebrainfit.com/brain-food-recipes/
 

Ingredients

  • 1.5lb boneless chicken breasts
  • 1 Large onion (diced)
  • 14oz light coconut milk (canned, unsweetened)
  • 3/4 cups raw unsalted cashews
  • 2 tablespoons tomato paste
  • 1 tablespoon minced garlic
  • 2 teaspoons low sodium soy sauce
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon turmeric
  • 1/2 teaspoon worcestershire sauce
  • tabasco (to taste)

Optional

  • 1 teaspoon fish sauce

Preparation

  1. Cut the chicken into small pieces and place the onions & chicken in the slow cooker. Season well with salt & pepper.
  2. Add the remaining ingredients to a blender and blend until smooth. Pour over the chicken in the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
  3. Serve over your favorite grain and garnish with toasted cashews & coconut.

Is Your Child Consuming Too Much Salt?

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Animals’ taste systems are specialized for the niche they occupy in the environment. That includes us. As hunters and foragers of the dry savannah, our earliest forebears evolved a taste for important but scarce nutrients: salt and high-energy fats and sugars. That, in a nutshell, explains the widespread popularity of junk food.   — Mary Roach


Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC(678) 719-2283
LongevityCoachStacy@gmail.comRegister for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

 


Is Your Child Consuming Too Much Salt?

You may not be worried about how much salt your child is consuming, but a child can be diagnosed with high blood pressure just as us adults.  In fact, one in nine children has already been diagnosed with high blood pressure.  I don’t know about you, but I think that is a pretty scary statistic and we as parents should be concerned with how much salt our kids are consuming on a daily basis.

Recommended Daily Sodium Intake
The recommended daily limit for sodium ranges from 1,900 milligrams a day for younger kids and up to 2,300 a day for older kids and adults. A 2012 study conducted by National Health and Nutrition found that the average sodium intake for kids 6-10 years old is 3,051 milligrams daily, 3,117 for children aged 11-13 years and 3,565 for children aged 14-18 years.  Given those numbers, it is no wonder why our children are suffering from high blood pressure at younger ages.

Top 10 Sodium Sources

  1. Pizza
  2. Mexican-mixed dishes
  3. Sandwiches
  4. Breads and rolls
  5. Cold cuts and cured meats
  6. Soups
  7. Savory snacks
  8. Cheese
  9. Plain milk
  10. Poultry

Out of this list the only source of naturally occurring salt is found in the plain milk.  All of the other sodium sources listed are added during the processing of the food. You wouldn’t typically think of a slice of bread as being a salty food, but some varieties of bread can vary from 80 to 230 milligrams of sodium per slice.  Two slices of bread and some salty cold cuts make quite the salty sandwich. Add chips to this meal and you or your child is well on their way to exceeding the daily recommended salt intake.

What Can Parents Do to Limit Your Child’s Sodium Intake?

  1. I’m going to sound like a broken record on this with several of my blogs, but No. 1 thing you can do is READ THE NUTRITION LABELS AT THE GROCERY STORE. If a particular processed food has high sodium content, just don’t buy it and look for a better alternative.
  2. Choose packaged foods labeled “low sodium, or “no salt added” when possible.
  3. Purchase fresh, frozen or canned fruits and vegetables with no salt or sauce added.
  4. When buying prepared meals, look for those with less than 600 milligrams of sodium per meal.  This is the amount the FDA recommends for a “healthy” prepared item.
  5. When cooking your meal at home, use salt-free spices such as Mrs. Dash instead of adding salt.
  6. Prepare healthy meals and snacks in advance by chopping and pre-portioning fruits and vegetables to eat during the week and prepare your own dressings, marinades and sauces from scratch. This is a huge sodium saver and it also doesn’t take that much time to make your own.
  7. Encourage your kids to eat healthful, lower sodium foods by letting them help you freeze fresh fruit for popsicles, creating a low-fat nonfat yogurt and herb dip for vegetables or make a trail mix using unsalted nuts, dried fruit and whole grain cereal.
  8. When you are eating out, ask for the nutrition information before you order, then select a lower sodium meal. You can also split a meal with your child to save not only half the sodium, but fat and calories as well.
  9. Try to keep takeout and fast food to an occasional treat.

The suggestions in this article are simple ways to reduce your child’s and your sodium intake for that matter.  As with everything moderation is key.

Healthy Regards,

Stacy

Source: What We Eat in America, National Health and Nutrition Examination Survey, 2011-2012.


Does your pantry contain food that could be hurting you or your family’s health?

Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:
  • Nothing you currently have in your pantry is thrown out!
  • Receive handouts on topics such as healthy substitutions
  • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45
Contact Stacy D. Fehlinger at (678) 719-2283 or Stacy@LongevityCoachStacy.com
I would love to hear from you! Please let me know


Are you concerned with the amount of salt your family consumes?

Do you have any other suggestions for cutting the salt in your families diet?

Send your comments to Stacy at stacy@longevitycoachstacy.com
or
post on Facebook:
Facebook/StacyFehlinger

 

 

 

 


 

 Healthy 4 Life
Healthy Condiment of the Month
Buttermilk Ranch Dressing

This homemade ranch dressing has half the amount of sodium (and calories for that matter) than the typical store brought popular brand!

Ingredients

1/2 cup buttermilk
1/4 cup reduced-fat mayonnaise
2 tablespoons champagne vinegar or white-wine vinegar
1/2 teaspoon granulated garlic
1/2 teaspoon salt
1/2 teaspoon pepper
1/3 cup chopped fresh herbs, such as chives, tarragon, basil or dill

Preparation

Whisk buttermilk, mayonnaise, champagne (or white-wine) vinegar, garlic, salt and pepper in a small bowl until smooth. Stir in herbs

16 servings
Ready In 5 minutes

The Science of Sugar: Is Your Child (or You) Addicted to Sugar?

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“Some candy bars had more protein than many cereals. [Jean] Mayer dubbed them “sugar-coated vitamin pills” and wrote, “I contend that these cereals containing over 50% sugar should be labeled imitation cereal or cereal confections, and they should be sold in the candy section rather than in the cereal section.” 
― Michael Moss, “Salt Sugar Fat: How the Food Giants Hooked Us


Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC(678) 719-2283
LongevityCoachStacy@gmail.comRegister for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

 


The Science of Sugar:
Is Your Child (or You) Addicted to Sugar?

Does your child or you constantly crave sweets? With Halloween right around the corner are your kids super excited to go trick-or-treating to receive a bagful of chocolate bars and candy? I can say that my kids are most definitely sugar addicts.  I have quite a few sweet teeth myself and watching sugar is not always easy because it is hiding in many products.

Let me start off by saying that sugar in itself is not “bad” and our bodies need sugar (glucose) to function properly. The problem we have is the QUANTITY of sugar that the majority of us consume on a daily basis.

First, let’s discuss some different types of sugar:
Sucrose – common table sugar
Sugar cane – tropical grass, sustainable crop pure sugar cane is non-GMO
Sugar beetsunderground root planted every year.  These plants are GMO.
Glucose – found in plants and the human body and is used immediately for energy.
Fructosenatural in fruits, vegetables and nectars – can also be manufactured. This type of sugar is metabolized in the liver.
Dextrose –crystalline glucose from starch – majority began as corn starch.
High Fructose Corn Syrup – metabolized only through the liver and this type of sugar is not the preferred energy source for muscles or brains.  This type of sugar does not stimulate the hormone leptin- the hormone responsible for filling full.  Chronically high levels of high fructose corn syrup react as a fat in the body more so than any other carbohydrate.
Sugar Alcohols – neither sugar nor alcohol and are mostly manufactured from corn. Typically, sugar alcohols are used in sugar free food, since it has little to no calories.  As it doesn’t promote tooth decay this type of sugar is found in gum. It can cause bloating, gas or diarrhea.
Artificial Sweeteners – these include aspartame, acesulfame K, saccharin, and sucralose. Artificial sweeteners are chemicals created by food manufacturers.  These vary from being 200 times to 600 times sweeter than actual sugar. Artificial sweeteners have been linked to a 47% increase in BMI per a European Clinical Nutrition Study in 2007 because it is believed that using artificial sweeteners cause us to consume more calories by increasing our need for sweets.

Is Sugar Actually Addicting?
Yes, it can be addicting. In fact, best-selling author Dr. Mark Hyman calls sugar a recreational drug.  Sugars in processed foods stimulate your brain similarly to the effects of drugs. Food cravings stimulate certain brain neurotransmitters like dopamine and serotonin.  Dopamine enhances pleasure and well-being while serotonin increases feelings of comfort, relaxation and security. Ultra-processed sugar that has been stripped of its fiber, phytonutrients and minerals can actually change the neurochemistry of the pleasure center in the human brain. Intake of large amounts of this processed sugar on a regular basis and you can consider yourself a sugar addict.

What Amount of Sugar Does our Bodies Actually Need?
Our bodies only need 2 teaspoons of sugar daily. The majority of the sugar ingested should come from natural sugars found in fruits and vegetables. Eating smaller portions throughout the day also helps stabilize your blood sugar level.

Sugar Related Diseases
The following diseases have been linked to over-consumption of sugar:

  • Obesity
  • Cancer
  • High blood pressure
  • High cholesterol
  • Liver disease
  • Diabetes
  • Heart Disease

Sugar’s Effect on the Immune System
Are you aware that excess sugar can impair your immune system? After eating a high sugar meal or snack our white blood count is impaired for 5 hours.  Also, our antibody production is reduced, it interferes with transporting Vitamin C throughout our bodies, and there are mineral imbalances. Some people can experience allergic reactions that they believe are more of a seasonal allergy. Sugar also neutralizes our essential fatty acids and fructose produces yeast which can raise our triglycerides.

Suggestions for Kicking the Sugar Habit
Re-train your taste buds and cut out one sweet food per week. Most importantly, just take baby steps to reduce your sugar intake. Small changes are more sustainable over the long run.

  • Choose a good for you sweet such as a piece of fruit.
  • Eat more fruits and vegetables.
  • Drink extra water.
  • READ LABELS – very important since there are so many types of sugar – need to look at the ingredients of processed foods to determine the amount of added sugar in the product.
  • Just don’t buy high sugar foods – leave those donuts, high sugar cereal and snack cakes on the shelf at the grocery store.
  • Replace white flour with whole wheat flour or almond flour.
  • Eat more protein.
  • Eat more high fiber foods.
  • Get outside and exercise – 30 minutes per day 5 times per week.
  • Skip artificial sweeteners since they may make you crave more sugar.
  • Limit natural sugars too – 100 daily calories for women, 150 daily calories for men and 130 daily calories for children.
  • Experiment with spices – coriander, cinnamon, nutmeg, ginger and cardamom are sweet tasting spices.
  • And the most important advice – JUST EAT REAL FOOD! Real food is naturally low in sugar and high in fiber.

Of course, we will all have a sugary treat from time to time. I’m sure I’ll be sneaking some of my favorite candy bars out of my kids Halloween trick-or-treat bags, but what’s important to remember is not to eat the entire bag of candy and practice moderation. Also, add some protein to your sweet treat and it will help your blood sugar not spike quite as badly.

Have a safe, happy and healthy Halloween!

Stacy


Does your pantry contain food that could be hurting you or your family’s health?Schedule your HEALTHY PANTRY MAKEOVER today to find out!

Here are the details of a pantry makeover:
  • Nothing you currently have in your pantry is thrown out!
  • Receive handouts on topics such as healthy substitutions
  • Introduction to traffic light eating
  • Learn how to read a food nutrition label
A pantry makeover takes approximately an hour to complete and costs $45
Contact Stacy D. Fehlinger at (678) 719-2283 or Stacy@LongevityCoachStacy.com

I would love to hear from you! Please let me know

Do you have any other suggestions for dealing with your kids love of sweets?

I would love to hear your suggestions!

Send your comments to Stacy at stacy@longevitycoachstacy.com
or
post on Facebook:
Facebook/StacyFehlinger


 Healthy 4 Life Kid-Friendly Snack of the Month
Witches’ Broom Snack

These witches’ brooms are ‘sweeping’ the nation!  Not really, but they should be.  Crunchy veggies combined with smooth, salty cheese?  Wowsa. What better snack to combat all of the sugary sweet candy your kids are likely to be bombarded with this Halloween.  These crunchy brooms can be whipped up in a matter of minutes and your kids will be munching away.

Ingredients

Cheese sticks (white and yellow)
Carrots
Celery

Preparation

Witches' Broom Snack. Combat increased sugar intake with this super fun snack recipe!
Begin by cutting your cheese sticks in half.

 

 

Witches' Broom Snack. Combat increased sugar intake with this super fun snack recipe!
Make the broom by cutting small slits in the bottom part of the cheese.

 

 

Witches' Broom Snack. Combat increased sugar intake with this super fun snack recipe!
Take the tip of the knife and round out a small hole so that you can insert the carrot or celery.

 

 

Witches' Broom Snack. Combat increased sugar intake with this super fun snack recipe!
Put the celery or carrot stick in the cheese.

 

 

Witches' Broom Snack. Combat increased sugar intake with this super fun snack recipe!

And Abracadabra!  A witch broom!

Your kids will think you are the most fun parent ever!

Are You Dealing with Your Child’s ADHD (Attention Deficit Hyperactivity Disorder) or NDD (Nutrition Deficit Disorder)?

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“Let food be thy medicine and medicine be thy food”
~Hippocrates


Stacy D. Fehlinger
Certified Health Coach
Owner ofHealthy 4 Life, LLC(678) 719-2283
LongevityCoachStacy@gmail.comRegister for a complimentary 30 minute consultation with Stacy at Healthy Habits Strategy Session.

Are You Dealing with Your Child’s ADHD
(Attention Deficit Hyperactivity Disorder)
or
 NDD (Nutrition Deficit Disorder)?

You probably know a child or maybe even your own child that has been diagnosed with ADHD.  In fact, ADHD is the most commonly diagnosed condition by Pediatricians in the U.S. 5.4 million school aged children have been diagnosed with ADHD and out of those diagnosed 66% take medication to control the condition.

However, a child’s nutrition can play a major role in ADHD.  Your child may actually be suffering from NDD instead of ADHD. The symptoms of both conditions are really similar. If you think your child may suffer or has been diagnosed with either ADHD or NDD it’s very important for parents to really look at what the child is eating.  NDD does not mean that a child is malnourished. Instead, it means that the child is not eating the right types of food and probably is eating a diet high in processed foods.

Treating ADHD with Nutrition
First, I am not advocating if your child is currently taking medication for ADHD that you either reduce the amount or stop giving it to your child.  You should never stop taking a medication or change the dosage without first discussing it with your Pediatrician.  I am asking you to observe and, if necessary, make some nutritional changes in your child’s diet to determine if changes in their diet and lifestyle affect their symptoms.  Complete the following steps to determine if certain foods or food additives are contributing to your child’s symptoms.

  • Keep a food diary for one month to rule out food allergies. Common food allergies include dairy, tree nuts and gluten.
  • Avoid artificial sweeteners, colors, MSG and preservatives. Read the labels on food in your pantry fridge and freezer and keep a list of all items you have that contain one of these ingredients. Note how often your child eats one of these additives on your food diary.
  • Note in your food diary how much and what type of sugar your child eats. Excess sugar can greatly affect mood and behavior.

Additives and the Growing Child’s Brain
A child’s brain is 4 times more vulnerable to the effects of food additives. The blood/brain barrier is not fully developed and children are most affected by food additives from birth to 10 years of age.  Our brains are 60% fat and pollutants and food additives are stored mostly in fat tissue. MSG and aspartame cross the blood/brain barrier.

Treating ADHD with the Right Food Diet
Children diagnosed with ADHD or NDD should eat a real food diet which includes a variety of nutrient dense foods. This includes lean protein, complex carbohydrates and the right fats (polyunsaturated and monosaturated fats found in olive oil, avocados, nuts, seeds and nut butters).  Children with ADHD must eat right to optimize the brain’s performance. Every day should include a high protein breakfast and grazing on small meals throughout the day.  Good nutrition enhances every ADHD treatment intervention. No ADHD treatment can overcome eating junk food.

Supplements and Minerals Important for Children Diagnosed with ADHD

  • Omega 3’s – 2 6 oz. portions of seafood, especially salmon, per week gives a growing child the right amount of Omega 3’s.  If your child does not like fish, there are several children’s Omega 3 supplements on the market. Be sure to read the labels to avoid food additives. Many children’s supplements contain food dyes and other additives.
  • Zinc – regulates dopamine and serotonin levels.  These levels may be low in children with ADHD.
  • Iron- increases production of dopamine
  • Magnesium – relaxes the mind and calms the nervous system

Pills & Skills – Other Ways to Treat ADHD
Again, I will emphasize that you should never reduce or stop taking any medication prescribed by your Pediatrician. Below are some other suggestions for dealing with ADHD:

  • Behavior modification therapy
  • Exercise – this boots the brains neurotransmitter levels which affects focus and attention, exercise also increases blood flow to the brain and increases the nerve growth factor; more activity = more receptors and less activity = less receptors
  • Sleep – kids need plenty of sleep and many children with ADHD have a hard time getting to sleep at night and staying asleep; it’s very important to maintain a set sleep schedule so that the child receives the proper amount of sleep for their age

If you are dealing with a child that has already been diagnosed with ADHD or you think that your child may suffer from the condition, I hope you find this information helpful. I would love to hear from you if you have tried any of the other alternative treatments and if improving their diet decreased their ADHD symptoms.

Healthy Regards,

Stacy


I have a challenge for each of you

Look through your pantry and write down at least 10 items that do not contain artificial colors, MSG, high fructose corn syrup, or preservatives.

Did the amount of items in your pantry containing these additives surprise you?

Are you considering making healthier choices the next time you go grocery shopping?

If you need help cleaning up the food in your pantry, please contact me to schedule your healthy pantry makeover.


Send your comments to Stacy at stacy@longevitycoachstacy.com
or
post on Facebook: Facebook/StacyFehlinger


 Healthy 4 Life
Kid-Friendly Snack of the Month
Fruit ShakeHere is a snack that is a great healthy snack for kids suffering from ADHD!
Ingredients
1 cup(s)  Greek yogurt, plain
non-fat
6 medium strawberries
1 cup(s) pineapple, crushed (light syrup)
1 medium banana(s)
1 teaspoon vanilla extract
4 ice cubesPreparation
1. Place all ingredients in a blender and puree until smooth.
2. Serve in a frosted glass.
Events & Workshops Around Town
that may be of interest to you…

Team Beachbody Promotions: See below details and Link towww.teambeachbody.com/Fehlinger1 to place your orders!

Latest Beachbody workout: On sale as of July 28th:
Autumn Calabrese’s 30-minute workout: Country Heat

What is Country Heat™? Country Heat is a high-energy, low-impact dance workout that’s so simple and so fun, you’ll love it from the very first step. Each 30-minute routine is packed with easy-to-follow dance moves set to the hottest country music around. All you have to do is follow along and before you know it, you’re scorching calories, burning fat, and melting away the pounds as you reshape your entire body—all in just 30 days.

Take Time for Yourself and Relax!

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“The things that trouble our spirits are within us already. In meditation, we must face them, accept them, and set them aside one by one.” ~Cristopher L Bennett


Take Time for Yourself and Relax!

Ahh, it’s finally summer and many of us are getting some needed rest and relaxation by taking a vacation. I recently took a beach vacation and it gave me the idea to write this blog about relaxation and how important it is to de-stress.  I can honestly say that I felt more relaxed after this particular vacation than I had in a very long time.

However, it is really important to your overall health to keep stress at bay year round and not just on your annual vacation. It’s important to take time for yourself daily to help you relax and keep your stress level under control.

Did you know that chronic stress can age every body part?  If your body is exposed to constant high levels of cortisol, it can cause any of the conditions mentioned below:

  • Premature aging
  • Decreased insulin sensitivity, causing diabetes
  • Growth of cancer cells
  • Decreased growth hormone
  • Increased appetite
  • Increased fat storage, especially abdominal fat
  • Increased heartburn
  • Weakened muscles
  • Slow wound healing
  • Poor quality sleep
  • Erectile dysfunction
  • Destruction of brain cells, especially memory function

There are some very healthy ways to combat your stress level and keep your cortisol levels at a healthy level. Here are six simple techniques to help you combat stress:

  1. Practice stress busters. For example, redirect negative thoughts and surround yourself with upbeat, positive people.
  2. Cut down on caffeine. Caffeine raises stress hormone levels.
  3. Reduce unnecessary noise. Traffic sounds, train horns, and even loud music can increase cortisol levels.
  4. Get enough rest. Our cortisol levels typically fall to their lowest level around 6:00 p.m. which prepares the body for a relaxed state to fall to sleep. High levels of stress in the afternoon and evening can interfere with sleep. This causes us to spend less time in deep sleep which in turn makes us produce less growth hormone throwing the body out of endocrine balance. Try to relax in the late afternoon and evening to ensure a good night’s sleep.
  5. Enjoy a natural morning high. Cortisol is naturally high in the morning around 6:00 a.m. which helps us start each day with a burst of energy. This is a great time to exercise and burn some of that energy.
  6. Stay lean. The more fat cells you have the more cortisol they produce.  Excess stress produces fat, especially abdominal fat.

If you are wondering what I do to control my stress level, because let’s face it we all experience some level of stress, I take time for myself everyday.  Most days of the week my “me time” includes exercising. Listening to music has always been able to reduce  my stress level. I also like a bit of pampering, so  my monthly facial and pedicures I treat myself to from time to time are very relaxing.

One area of relaxation I have been trying to incorporate this year is meditation.  As a health coach, I am always reading articles related to health & wellness and over the past few years there has been much talk about the benefits of meditation. At the beginning of the year, I set a goal to incorporate mediation into every week and work up to a few minutes everyday. This is still a work in progress for me, but I can tell you that I do feel more relaxed on the days that I have taken the time to meditate for a few minutes.

I hope all of you find some relaxation this summer and find healthy ways to control your stress that work for you throughout the year.

In good health,
Stacy


186e0e2a-40a3-436f-a325-a3a20087f876 We’d love to hear from you!
Please let us know…
How Do You Take Time For Yourself?

Send your comments to
Stacy at
stacy@longevitycoachstacy.com
or
post on Facebook at
Facebook/StacyFehlinger


zzzzz’s Healthy Ingredient of the Month:
Ashwagandha

Ashwagandha is an adaptogenic herb popular in Ayuvedic healing. The herb is grown in mild climates and is native to India, northern Africa, and the Middle East. It is also grown in the United States. An adaptogen is a combination of amino acids, vitamins and herbs.  They help the body cope with external stresses such as toxins in the environment and internal stresses such as anxiety, depression and insomnia.

Ashwagandha belongs to the same family as the tomato. It is a plump shrub with oval leaves and yellow flowers and bears red fruit about the size of a raisin. Ashwagandha can help relieve symptoms of stress, fatigue, lack of energy and difficulty concentrating. In India, Ashwagandha is used to strengthen the immune system after illness. In over 200 studies, Ashwagandha has shown incredible results in lowering cortisol and balancing thyroid hormones. What product can you find this fantastic herb?  Shakeology contains Ashwagandha as one of its healthy adaptogens.

Plan Your Healthiest (& Best!) Vacation Ever

8151ec63-f6ee-4cdd-9cef-ad99fe902736 If you haven’t already planned your summer getaway, the options listed in this Shape.com article, How to Plan Your Healthiest (and Best!) Vacation Ever, sound pretty fantastic!

Have you tried a yoga or other type of fitness retreat? Please email any comments to me at stacy@longevitycoachstacy.com or comment on our Facebook page at Facebook/StacyFehlinger.