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Halloween Thoughts

 


Article posted by: Sherri Sacconaghi - October 22nd, 2012

 

 


It is almost that time of year. Halloween. It Is time for me to start lecturing on the evils of sugar and how we should pass out toothbrushes instead of M & M’s. Right? Wrong.

 

Okay right and wrong. This year instead of suggesting that you keep all your favorites out of the house and buy only sour gummy worms (no one over the age of 12 likes those do they?) I am going to suggest you buy what you would like but give it some thought.

 

For those who struggle with weight, emotional eating or just one wicked sweet tooth, Halloween can be a challenge. Bowls and bags of candy everywhere can be the undoing of the healthy habits that you have worked so hard to maintain.

 

This year take a look at your Halloween candy habits. Is it really all about the little ghosts and ghoblins coming to your door is it something more?

 

Before you reach for that second Peanut Butter Cup ask yourself this. “Do I really want this candy or am I wanting something else? “ If you can’t seem to stop at one, consider this:

 

  • Are You Tired? When we are tired and dragging we automatically look for that quick boost of energy and nothing can give us a quick jolt like sugar. But that energy is short lived and a crash is bound to happen 30 minutes later. An orange and some string cheese will give you a quick boost that will last (not to mention a little vitamin C in there too).

  • Are you bored or restless? It is easy to circle that candy bowl when we just are not feeling fulfilled by other activities. Find something you enjoy doing, and then go do it. You will be surprised how quickly you lose interest in those snickers bars.

  • Are you stressed? The good old crunch of a peanut M and M can be a good stress reliever for sure and that makes it hard to stop at just a few. Try drizzling some dark chocolate on some air popped pop corn.. You will get the stress relieving crunch with less fat and more fiber. And it is so good.

 

I am all for a sweet treats around the Halloween holiday. But when a little indulgence turns into a full on candy craze, it might be time to give it a little thought.

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it e

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Be Aware

 


Article Posted by: Sherri Sacconaghi, October 9th, 2012

 

 


Seeing more of the color pink around town? October marks Breast Cancer Awareness Month. A sentiment I spent years supporting in theory but not in practice.

 

I used to believe that breast cancer would not affect me. I was young and had no family history. So while I was more than happy to support the cause, I did not listen to the message. Until my annual exam 7 years ago. My doctor found a sizable lump in my breast. He asked, “ did you not feel this during your self exams?” It was hard to miss, so I had to fess up. I did not do self exams. And yes, that lump turned out to be cancer.

 

I promised if I survived this diagnosis I would be more diligent. I would be more aware and I would help spread the message of self-care and prevention. I was lucky, my cancer was slow- growing and treatable. So here I am, happily keeping my promise.

 

85% of women diagnosed with breast cancer have no family history. It can strike anyone. But there are things you can do to help prevent breast cancer from affecting you:

 

  • Maintain a healthy body weight. That is different for everybody but a good guideline is to maintain at Body Mass Index of under 25. Go to http://www.webmd.com/diet/calc-bmi-plus to calculate yours.

  • Minimize or avoid alcohol. There is a strong link between alcohol and breast cancer. Studies show that consuming more than one alcoholic beverage a day can increase breast cancer by 20%.

  • Eat Fruits and Vegetables. At least 7 servings a day. Cruciferous veggies such as Brussels sprouts and broccoli are most potent, especially when eaten raw or lightly cooked on order to maintain the cancer fighting phytochemicals.

  • Exercise regularly. As in 30 minutes minimum of moderate exercise 5 days a week. Walking, biking, swimming, tennis. Something you enjoy as the key is consistency rather than intensity.

  • Don’t forget fats. Yes, you read that right. Add Omega 3 fats from nuts/seeds/ avocado and fish. These provide you with selenium, a cancer protecting mineral.

  • Go Whole. Consumption of white food such as white bread, flour and sugar trigger hormonal changes that can negatively affect breast tissue. Stick with whole grains such as brown rice, quinoa and whole wheat pasta as well as, beans and legumes.

 

And don’t put nurturing yourself on the back burner. Surround yourself with good friends and family, schedule time to rest and recharge, and aim for at least 7-8 hours of sleep a night.

And don’t forget those monthly self exams, and annual physicals with a doctor. Breast cancer can happen to anyone, but with the right plan in place, that anyone may not be you.

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it e

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Figuring it Out

 


Article Posted by: Sherri Sacconaghi, September 25th, 2012

 

It is official. As of yesterday, I am in my mid forties. I remember when that sounded old, but in reality, it feels great.

 

In my twenties I was way too hard on my body. I worked a job with odd hours, stayed up too late, did not get enough sleep, and ate half- baked brownies directly from the pan for dinner. (I was a stress eater).

 

I my thirties I cared way too much about what people thought. I worried others would think I was a bad parent because I let my two year old pretend a stick was a gun. I worried people would think I was lazy if my kitchen was messy when they stopped by. And I worried that people would think that being a stay at home mom meant I was not smart enough to have a “real Job”. Not to mention the constant obsession of these “last 5 pounds” I wanted to lose. Those were some rough years of worrying.

 

In my Forties things started to come together. I have finally figured some things out. Here are some of the principals that have been guiding me through my fantastic Forties.

 

  • Good Food First. I would rather eat a pan of roasted Brussels sprouts than a pan of brownies. Good nutrition makes me feel happy and energized and according to my family, a lot more fun to be around.

  • Let It Go. Yep, my kitchen is a mess, my kid has an Iphone in middle school, and I don’t clean the bathroom before the cleaning service arrives. But I love my fiends and family, I am active in my community and I practice random acts of kindness everyday. So if bunched up sweat socks in the kitchen bother a visitor, well, we can visit outside.

  • Kindly Speak my Truth. I f I feel I am being treated poorly, I will speak up. If I asked for dressing on the side and it comes on the salad, I will send it back. And if I have and opinion, I will share it when asked (unless you are related to me, then you may get it asked or not). I do so respectfully and promise to refrain from posting any political views on social media.

 

Age and experience have given me the confidence to focus on the things that are important to me and let the little stuff slide. So while I appreciate the lessons I learned in my twenties and thirties, I wouldn’t go back if I could……..well, except for the fact I had great wrinkle free skin in my 20’s. I would take that.

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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Back to School

 


 

Article Posted by: Sherri Sacconaghi, August 5th, 2012

 


I have mixed emotions about summer ending and school starting. I have enjoyed the lazy morning, unscheduled days and fun summer trips with my boys.

I also have enjoyed making a nutritious breakfast for my family in the mornings. A good breakfast gives kids the energy they need to power through the day, playing sports, swimming in the lake, and riding bikes to the park. It keeps them from getting cranky and that makes my life easier.

With school starting a good breakfast is even more important. It gives kids the brain power they need to focus in class. Who can pay attention to the history of American Revolution when their stomach is growling.

A healthy breakfast should include a complex carb such as oatmeal or whole wheat toast and a high quality protein such as eggs or a Greek yogurt. Throw in a fruit for filling fiber and send them on their way.

Some mornings breakfast takes a backseat to finishing homework and finding matching shoes. No need to panic. Bake up a batch of these muffins and have them on hand when you need a complete meal on the go. Chocked full of whole grains and protein, these muffins will keep them going until lunch, if not longer.



PB and J Muffins

Adapted from : Daily Burn

Ingredients:

2 1/2 cups All purpose gluten-free baking flour

1 1/2 tsp baking powder

1 1/2 tsp baking soda

3/4 cup natural peanut/almond butter

3/4 cup unsweetened almond milk

1/2 cup local honey

1/2 cup finely ground carrots

1/2 cup finely ground zucchini

1/4 cup chopped walnuts

2 eggs, beaten

1/4 cup olive oil

1/4 cup all fruit no sugar added jam - your choice of flavor

Directions:

1) Preheat oven to 400 degrees F. Place foil muffin cups into a muffin pan, or lightly grease muffin pan with olive oil.

2) In a large bowl, combine gluten-free flour, baking powder, and baking soda. In a separate bowl, combine beaten eggs, olive oil, honey, almond milk, and peanut butter and beat until smooth. Add grated carrots, zucchini, walnuts, and stir until coated.

3) Spoon tblsp of mixture into each muffin cup, and top with a small dollop of all fruit no sugar added jam. After you do this with all 12 muffin cups, cover the top of the jam with the remaining batter.

4) Bake for 15 - 20 minutes or until you can insert a toothpick into the center of the muffin andit comes out clean.

 

 

 



 

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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My LDL Plan

 


 

Article posted by Sherri Sacconaghi, on August 21st, 2012

 


I am always one for a challenge. Especially when it comes to improving my health or fitness. So when I received the test results from my latest physical, I said, game on.

 

Although not perfect, I do have to admit my diet is pretty darn healthy. A lot of leafy greens, organic fruit, beans and wild fish. Yes, I do have a sweet tooth that can only be satisfied with dark chocolate but like I said, I am not perfect. I love to exercise and make it part of my daily routine so I’ve got that important cholesterol lowering piece covered.

 

When my doctor called last week with my latest cholesterol test, alarm bells went up. Although my HDL (good cholesterol) is great, my LDL (bad cholesterol) was high. What? Me? I was surprised, and frustrated, and confused.

 

I know, this is hardly a catastrophic diagnosis but I really let it get to me. All my friends had to hear me rationalize how this could be possible. Of course the test was wrong, I was dehydrated, I did not fast, etc. They all found this very entertaining.

 

I come from a family with high LDL. My parents just chuckled and said “sorry about that” My doctor said to stop stressing out, that my family history gives me little control over this. Well we will see about that.

 

Just for fun, I am going to experiment with myself as I would with a client. For the next few months I am going to make small changes to my diet and see if I cannot just bring that bad cholesterol down a few points. I am a believer that food is the first line of defense in these situations so here is my plan.

 

  • Increase Soluble Fiber in my diet by 5-10 grams a day. Soluble fiber is fiber that breaks down in water and helps flush your system. These include oats, lentils, apples and citrus fruits. Research has shown that adding just 5-10 grams a day can lower LDL by 5 points.

  • Decrease saturated fat. I don’t eat meat and that is where most Americans get their saturated fat. But I do admit, my higher fat dairy consumption has increased this summer (can we say Ice cream). So lower fat options or perhaps no dairy for a while.

  • Increase Healthy Fats. Increasing healthy fats chocked full of omega 3’s is an easy thing to do. Olive oil, nuts, flaxseeds, avocado. I love them all and I plan to love even more over the next few months.

 

For those of you looking to lower your bad cholesterol there is so much you can do. My plan is just the tip of the iceberg. Would love to hear from some of you about how you successfully lowered your cholesterol using diet and exercise.

 

Wish me luck, I will report back by the Holidays.

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Bookmark with:

Deli.cio.us    Digg    reddit    Facebook    StumbleUpon    Newsvine
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