Putting Yourself First in 2014

If reading that title just gave you an icky feeling, this post is for you. So much of our lives is spent doing for others. Whether you are working yourself to death to please your boss or trying to make sure each child is bathed, fed, and clothed, it's common for us to put our own needs at the bottom of our list (if they even make the list). I'm here to remind you that taking care of yourself isn't a bad thing or selfish. It's a must! Now, I'm not suggesting we all bail on our responsibilities in favor of self-indulgence. If the baby needs to be fed, you gotta do it. Rather, I'm just asking that you do a few simple things each day to take care of yourself. After all, when your needs are taken care of, it allows you to be that much better at giving to those around you. This year, make it a habit to nurture yourself. Here are a few ideas to get you (and me) started.

• Go for a walk
• Get a massage
• Paint your nails
• Make time for prayer or meditation
• Plan healthy meals for the week
• Find a good book and actually READ it
• Take your favorite class at the gym
• Ask for help when you need it
• Learn a new skill
• Take a hot bath
• Make time for sleep
• Listen to your favorite music
• Stretch for a few minutes after you wake up (taking a tip from the kitties here)
• Talk to a friend
• Take a nap

Do you struggle with putting yourself first? Do you have any ideas to add to the list? Share in the comments below!

5 Reasons Why You Shouldn't Go On The "McDonalds Diet"

You've probably seen a story recently about a man who ate only from McDonalds for 90 days and lost weight. The Iowa teacher came up with the idea as a project for his students. They had the job of creating meal plans that came in at 2,000 calories per day and he took on the task of eating the food and walking for 45 minutes 4-5 days a week.  In the process he lost 37 lbs. He says it's a testament to how you can make healthy choices anywhere, but I think this is oversimplifying things a bit. He are my top reasons why you shouldn't go on the "McDonalds Diet."

1. Weight loss does not equal healthy. With so much focus on rising levels of overweight and obesity, most have come to associate weight with health. Now, while weight is a component of health, it is not the whole story. Someone who exercises regularly and maintains a balanced, whole foods diet is far healthier than a sedentary junk-food addict who happens to be 15 pounds lighter. If you restrict your intake of ANY food you can lose weight. However, I think we can all agree that eating 1200 calories of doughnuts each day isn't  a smart weight loss strategy.
2. It's not real food. The offerings at McDonalds are highly processed. Even the "healthier" options contain additives that you would never use at home. If you want a burger, make it yourself or get a one from a restaurant that offers a high quality grass-fed burger with no gross extras.
3. It doesn't taste that great. Eating takes up a big part of our day and what you eat should be enjoyable. Any reformed fast-food frequenter will tell you that, if they ever find themselves going through the drive-thru, it never tastes as good as they remember. When you're eating real food, the flavors are far more complex and enjoyable. Any item on the McDonalds menu can be made at home and taste much better.
4. Limited choices. While the menu at a fast food restaurant may look big at first, when you're eating there all the time, you can get tired of it pretty quickly. Add in trying to choose the "healthier" options and fitting it all into a calorie goal and things are going to get boring fast. Plus, eating a variety of foods is key to being satisfied and getting a variety of nutrients.
5. It's expensive! While many think of fast-food as a cheap option, I would argue it's just the opposite. You can make a tastier and healthier meal for the same or cheaper any day of the week.

What do you think about the "McDonalds Diet?" Do you think this kind of thing appeals to people, or do most understand that quality matters just as much as quantity when it comes to food? Share in the comments below!

No More GMOs in Your Cheerios!

You may have heard last week that General Mills announced that Cheerios will no longer contain GMO ingredients. With so much pro- and anti-GMO frenzy, it can be hard to tell what some of this stuff really means, so let me break it down.

What Changed?

Previously, Cheerios were made with corn starch and beet sugar. These two ingredients frequently come from sources that are genetically modified. This sort of thing is common in most prepared and convenience foods because corn, soy, and sugar beets, which are largely genetically modified, are used to make a multitude of food additives. To remove GMOs from Cheerios, General Mills has switched to cane sugar and is now sourcing non-GMO corn starch. It's important to note that all other types of Cheerios in the line are not included in this change and will continue to contain GMOs.

Does This Have A Nutritional Impact?

I've seen some coverage of this story that  says this change doesn't really matter at all because it doesn't impact the nutritional value of the product. Yes, it's true, this won't change things like calories, grams of sugar, or any other nutritional measure, but that's hardly the point. People who think numbers are the bottom line when it comes to nutrition are missing a big piece of the puzzle. The make-up of our food extends far beyond calories, carbs, fat, protein, vitamins an minerals. There is still so much we don't understand about all of the other components of food and their synergy in regards to the way they are presented in nature. Also, many incorrectly think that the GMO issue is solely about the safety of human consumption. While that is a concern, I think everyone can agree that if you eat a GMO you aren't going to drop dead immediately. If that was the case, we wouldn't be here. The GMO debate is equally, if not more, about the impact they have on environments and ecosystems which we need to survive.

Isn't This Just A Marketing Ploy?

I've also read some criticism of General Mills saying that this is all a marketing ploy. Pro-GMO groups also throw in something about being anti-science to appease crazy, uneducated customers and anti-GMO groups add in a line about how terrible General Mills is because they don't genuinely care about this cause and they are only doing this to make money. My response to this is, what's the problem? The basic premise of our economic system is that products and services are improved by meeting the needs and wants of customers. If a company wants to make money, they listen to what the customer is asking for. Yes, General Mills is doing this to make their customers happy (which in turn makes them money) and I don't see anything wrong with that. Marketing isn't a bad word, it's just a tool to create awareness about a product or idea. I think this development is great because it shows how the internet has re-connected companies with their consumers by giving them a more visible platform to express their thoughts and concerns.

Bottom Line

A lot of people eat Cheerios, so this could have a widespread impact. Also, this may encourage other brands to do the same. Changes that come about like this without legislation are a win in my book because it means we don't have to suffer the unintended consequences that can come with new laws. Despite all of these positives, I also challenge you to consider the idea of breakfast cereal in general. Even the organic varieties and still a processed food that most of us probably can't make at home. Plus, it's something many people eat every single day. Why not opt for whole food options like plain yogurt with fruit, oatmeal, homemade granola, or eggs? I don't buy cereal and I'm doing perfectly fine. :)

What do you think about General Mills taking GMOs out of Cheerios? Do you think we should be skipping out on processed cereals all together? Share in the comments below!

9 Tips For A Healthy Holiday

It's the time of year that everyone loves: the holidays! But with all of the fun also comes lots of yummy food that isn't always the healthiest. It's important to enjoy this time of year, but also to avoid the consequences of enjoying ourselves a little too much.  Fear not, I'm here to help with a few tips. You can use all of them or pick and choose the ones that work for you. I don't think we need to be too crazy about being restrictive on these special days. As long as we treat them like the special occassion they are and eat well most other days, it's fine. At the same time, I don't want you to have that sick, overstuffed feeling that no one likes.

Note: Even though I'm posting this with the fall and winter holidays in mind, these tips can apply to any holiday or special event.

1. If you're not hosting the event, offer to bring something to make things easier on your host. That way, you can make sure there is a healthy option available to fill up on.
2. If you are the host, make sure you're making your dishes with real, whole foods rather than relying on processed, chemical nastiness. Even if you do eat a little too much, it will all be things that your body can work with. If you need inspiration, check my previous post on Thanksgiving recipe ideas.
3. Be active! Whether it's a workout before the meal or a walk with the group after, find a way to get your body moving. Not only will this make you feel great and give you an energized glow, but it also discourages you from over-eating. That awesome feeling you get from exercise and being stuffed just don't go together.
4. Make half your plate non-starchy vegetables (just like any other day). Filling up on these nutritious, lower-calorie options will ensure that you can still enjoy your favorite foods, but not eat too much.
5. Stick to one plate rather than going back for seconds or thirds. Get a little bit of everything you want and enjoy it. The first few bites are always the best and, after that, it often just becomes mindless.
6. Be a picky eater. Don't feel pressured to put every item offered on your plate. I love food and I am not about to give up precious tummy room for something I'm not crazy about. Only select the items that are your favorites and leave the other filler foods behind.
7. Slow down and enjoy each bite as well as the company of those around you. This is one I especially struggle with because it is my natural tendency to shove my food down as fast as possible. Something I need to work on. :)
8. One day isn't going to make or break you as far as your health goals are concerned. The important thing is not to let one day turn into a week or month of over indulgence.
9. Remember what the holiday is about. Sometimes we get so wrapped up in the logistics of a special get together or only think about the food, so focus instead on celebrating the true meaning of the holiday.

[youtube=http://youtu.be/2L8umOhC9bQ]

How do you stay healthy during the holidays? Share in the comments below!

How To Be Healthy: My Food Philosophy

[youtube=http://youtu.be/dSo84OVsbXA]