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by Sheila | Dec 21, 2010 | Areas of Weight Loss Resistance, Uncategorized
Obesity rates and the prevalence of type 2 diabetes are on the rise and it seems that lack of sleep could be a huge factor in that increase. Long term sleep deprivation has been associated with increased risk of hypertension, diabetes, obesity, depression, heart attack, stroke and decreased immunity. All of these negative associations are thought to be a result of the inflammatory response caused by lack of sleep.
Recent research has shown that not getting enough sleep can have bigger effects than previously believed. And it only takes one night of sleep deprivation for those effects to start presenting themselves. After one night of sleep deprivation, subjects in recent study were shown to have decreased insulin sensitivity. Decreased sensitivity means imbalanced blood sugar and an increased risk of type 2 diabetes.
Lack of sleep has also been recently shown to cause problems with the hormones leptin and ghrelin. These hormones regulate your appetite and energy expenditure. When these hormones are out of wack, people experience more hunger, leading to increased eating… leading to weight gain.
The amount of sleep needed varies from person to person; in general, most adults 17 and older need somewhere between 7 and 9 hours of sleep. But it’s important to pay attention to what your body is telling you and adjust your hours accordingly.
Source: cpmedical.net “Sleep Deprivation”
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by Sheila | Dec 16, 2010 | Natural Weight Loss, Uncategorized
Here are some more recipes that we cooked in our Healthy Feasts Cooking and Happy, Healthy, Holiday cooking classes. Remember, these recipes are for 20, so if you’re not entertaining, make sure to downsize!
Creamy Mashed Cauliflower
16 cups bite sized cauliflower florets (about 4 heads)
1⅓ cup nonfat buttermilk (for a dairy free alternative add one tablespoon of white vinegar or lemon juice per cup of soymilk and mix well)
4 teaspoons butter (or goat’s butter for dairy intolerance)
freshly ground pepper to taste
16 cloves garlic, crushed and peeled
16 teaspoons extra virgin olive oil, divided
2 teaspoon salt
snipped fresh chives for garnish
- Place cauliflower florets and garlic in steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes.
- Place cooked cauliflower and garlic in food processor. Add buttermilk, 2 teaspoons oil, butter, salt, pepper; pulse several times then process until smooth and creamy. Transfer to a serving bowl. Drizzle with remaining oil and garnish with chives. Serve hot.
Kale with Cranberries
4 bunches kale
½ cup pine nuts
½ cup dried cranberries
6 tablespoons olive oil
- Steam the kale until it is bright green
- Meanwhile, in a cast iron skillet, toast the pine nuts
- Allow kale and pine nuts five minutes to cool, then toss together in a large bowl
- Add dried cranberries and olive oil
- Toss and serve
Stuffed Mushrooms
4 cup parsley, chopped
2 cup sun dried tomatoes
2 cup pine nuts
4 clove garlic, chopped
4 teaspoon lemon juice
1 teaspoon celtic sea salt
1 cup olive oil
4 (8) ounce package mushrooms
- In a food processor, place parsley and pulse briefly
- Add sun dried tomatoes, pine nuts, garlic, lemon juice and salt, then pulse until almost smooth
- Drizzle in olive oil and pulse again briefly to incorporate
- Remove stems from mushrooms and stuff with pesto
- Bake at 350° for 30-45 minutes
- Serve
We will have a series of cooking classes coming up at Whole Foods called “Let’s Do Lunch!” Check back soon for more information and dates to transform your lunchtime.
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by Sheila | Dec 14, 2010 | Areas of Weight Loss Resistance, Natural Weight Loss, Uncategorized |
High fructose corn syrup could be increasing your chances of developing non-alcoholic fatty liver disease (NAFLD). This is a condition where fat accumulates in the liver not caused by excessive alcohol use. NAFLD is associated with insulin resistance and metabolic syndrome which is combination of obesity, type 2 diabetes, high blood lipids and high blood pressure. People with NAFLD often have no symptoms, but if undiagnosed and untreated, it can lead to inflammation of the liver which can in turn cirrhosis of the liver, a very serious condition.
Fructose consumption has been associated with increased calorie intake and weight gain. When the liver breaks down fructose, it leads to increased fat deposited in the liver, increased lipid levels in the blood, increased production of fat in the liver, increased inflammation and insulin resistance. These effects are especially seen in overweight people who consume too much fructose. Recent human studies have shown that over-consumption of fructose is associated with inflammation and cell abnormalities in the liver. Patients who drank the most fructose were more likely to have liver scarring and cirrhosis.
Recent animal studies have shown that fructose consumption caused changes similar to those seen in long term alcohol use and high fat diets. Animals who were given a high fat, high carbohydrate diet gained weight, gained fat, became insulin resistant, had high levels of fat in their livers, scarring and oxidative stress in the liver which indicates a high level of toxins.
The good news is that recent research is leading professionals to believe that you can reduce your risk of NAFLD by decreasing your consumption of high fructose corn syrup.
Further research is needed, but the data supports guidelines for decreased consumption of added sugars, especially in the form of fructose. Consumption of added sugars has been shown to have a statistically significant impact on the development of dyslipidemia (an abnormal amount of fat in the blood), which is a risk factor for NAFLD and cardiovascular disease. Observational studies have also shown that increased intake of added sugar in soft drinks leads to increased calorie intake, increased weight gain and a decreased intake of essential nutrients.
None of the data showed any benefits of high fructose corn syrup, so it’s best to minimize your intake as much as possible. Swap out sodas for sparkling water and check food labels for high fructose corn syrup.
Source: Medscape.com “Can High-Fructose Corn Syrup Exacerbate Liver Disease” William F. Ballistreri, MD
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by Sheila | Dec 13, 2010 | Areas of Weight Loss Resistance, Natural Weight Loss
What are you doing New Year’s? Are you excited to dress up and show off or would you rather hibernate and hunker down? Maybe it’s time to do something else. Has losing weight always been heartbreaking for you? Are you afraid to try again? Why can’t you get together with friends and make the changes that you’ve been hoping for AND have fun? Wouldn’t it be great to dress up and feel GOOD about it?
Well, now you can. Introducing the ‘Little Black Dress Class’! It’s the group weight loss class with Optimal Body Balance. We’ve designed a program that brings together the science of weight loss with the fun of doing it together with friends. We want to celebrate the journey and make the changes that will help you have more energy, lift the brain fog, feel good, look great. And oh yeah, lose the weight. You will have great foods, lots of support; a great education on overcoming weight loss resistance and you will feel so great about yourself!
The program starts with your individualized Getting Started Visit with program director, Sheila Robertson. Sheila has helped hundreds of people reach their health and weight loss goals. Using humor, empathy, compassion, cheerleading and motivation Sheila really helps you get to the root of your problem and overcome your weight loss resistance.
The Getting Started visit includes:
*Review health history, eating habits
*Take initial total metabolism test to determines your exact metabolic rate
*Determine/uncover your areas of weight loss resistance
*Connect with motivators
*Initial dietary guidelines
*Goal Setting
*Personalized Menu Planning
This initial visit will last approximately 1 ½ hours and can be conducted the week of January 3rd –January 8th. Then we jump right into the group classes starting January 11th at 6pm. Each week we will discuss the topic for the week, learn about nutrition, review your food journals, create menu plans, questions and answer sessions, go on field trips, get motivated, learn how to stock your pantry and have fun while learning what your body needs to lose weight for the last time.
At the end? We will have a little black dress party! Celebrate the success you’ve enjoyed during the 13 weeks with healthy snacks, photos, a reason to get dressed up and and night out at Monkey Business Institute improv comedy. This party is Saturday April 2nd.
The class is taught by Sheila Robertson, Nutrition Coach and Program Director of Optimal Body Balance, Dr. Chad Oler, ND of the Natural Path Health Center and Sarah Droege, Nutritionist. You will have your own team of professionals to put together the education, information, motivation, skills, humor and enthusiasm you will need to get to your goals.
Need more motivation? There is an optional ‘contest’ too! Participants who want a little bit more to shoot for other than looking great, feeling fantastic -there is a chance to win a makeover! First, Second and Third place winners will win a new ‘little black dress’ (or outfit of choice for $100) hair style and make up and a photo shoot. It is based on the percentage of body fat lost during the 13 weeks on the program. Don’t feel the need to be ‘In it to win it?’ Don’t worry –you can still do the class, have fun, get healthy and join us for the Little Black Dress Party to celebrate with everyone!
The Optimal Body Balance program is valued at $900 –your group class cost is only $397! We need a minimum of 10 people to get this class rockin’ and rollin’. So join with your friends and family and have a blast together!
Contact Sheila Robertson to join
[email protected]
608.274.7044 x 12
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by Sheila | Dec 9, 2010 | Uncategorized
Tuesday night we held our Healthy Feasts cooking class at Whole Foods. We’re doing a repeat of the class called Happy, Healthy Holiday Cooking on December 15th from 5:30 to 7:30; the cost is $15. For that class you need to register through Whole Foods. Here is their registration information:
48 hour advance registration along with payment (if necessary) is requested to reserve your place in a class. Register for classes in person at the customer service desk or call 608.233.9566 (unless otherwise noted). To receive a refund, please allow us 24 hours notice to cancel a class. All classes must be registered for in advance unless otherwise noted.
Here is a sneak peak at a few things that we made! (Keep in mind that these recipes serve about 20; so if you’re not entertaining be sure to downsize!)
Raddiccio Salad with Frisee and Apples
4 heads radiccio, thinly sliced
2 heads frisee, sliced
4 apples cut into matchsticks
olive oil, to taste
balsamic vinegar, to taste
2 cups walnuts, toasted
- In a large salad bowl, combine radicchio, frisee and apple
- Drizzle salad with olive oil and vinegar and toss
- Toss walnuts over salad
- Serve
Carrot Cake Cupcakes with Coconut Cream Frosting
Frosting:
1 cup coconut milk
1 cup agave nectar
pinch of celtic sea salt
5 teaspoons arrowroot powder
1 tablespoon water
1 1/4 cup coconut oil
- In a medium saucepan, heat coconut milk, agave and salt, simmer for 10 minutes
- In a small bowl, combine arrowroot and water to form a smooth paste
- pour arrowroot mixture into saucepan
- Whisk vigorously to combine, then bring to a boil, briefly, until shiny
- Remove pot from heat and very gradually blend in coconut oil
- Allow pot to cool for 10 minutes
- Place pot in refrigerator for 45-120 minutes, until frosting solidifies and turns white
- Remove from refrigerator and blend again, until fluffy
- Spread over cupcakes
Cupcakes:
3 cups blanched almond flour
1 teaspoon celtic sea salt
1 teaspoon baking soda
1 tablespoon cinnamon
6 eggs
4 tablespoons grapeseed oil
1/2 cup agave nectar
3 cups carrots, grated
1 cup pecans, chopped
- In a large bowl, combine almond flour, salt, baking soda and cinnamon
- In a separate bowl, mix together eggs, oil and agave
- Stir carrots and pecans into wet ingredients
- Stir wet ingredients into dry
- Scoop a heaping 1/4 cup batter into paper lined cupcake pan
- Bake at 325 degrees for 18 to 22 minutes
- Cool to room temperature and spread with frosting
Sleigh Driver
2 cups water
1/2 cup agave nectar
1 4-inch piece fresh ginger, peeled and sliced
6 pears, chopped into bite-sized pieces, divided
1 gallon apple cider
2 lemons, halved and sliced
2 tablespoons ground allspice
2 cups fresh cranberries
4 tablespoons vanilla extract
- Combine water, agave, ginger and 1 pear in a large saucepan. Bring to a boil over medium-high heat, stirring occasionally. Strain out solids and return mixture to the pan.
- Add the remaining pears, cider, lemon and allspice and heat over medium-high heat, stirring often for 15 minutes.
- Add cranberries and vanilla and reduce the heat to medium-low (liquid should be simmering, not boiling). Let simmer for 10 minutes more. Serve in heat safe mugs.
For these and other tasty treats, recipes and cooking tips, join us on December 15th!
