News From Higher Level Wellness, LLC

Health & Wellness Newsletter February 2011

In This Issue

Foods to Avoid for Weight Loss

Hearty Vegetable Soup

Events for February

Tips on How to Live a Longer & Healthier Life!

Greetings!

February, the "month of love," is here. It's the time every year we are reminded to recognize and celebrate the love in our lives. We mark our calendar and give flowers, chocolates and cards. We've made Valentine's Day the big day, however we need to give and receive love all the time, not just on that one particular day. Getting a daily dose of Vitamin L (the 'L' stands for love!) is essential to living happier, healthier lives it comes in many forms and isn't just about romantic love between two people. It can be love for ourselves, our partners, our pets, our kids or parents. Love is food for the soul and heart; it nourishes body, mind, and spirit for optimal wellbeing!

Foods to Avoid for Weight Loss

Foods to Avoid

Just as in life, weight loss is all about making the right choices. One of the most important aspects of losing weight is to know which foods to avoid and then stay away from them. However, most people are not aware about all the foods that they should avoid and make bad food choices while pursuing their weight loss goal.

Predictably, a large number of these people fail to lose weight, and the unfortunate part is that they have no idea where they went wrong. While some may give up on their dream for a leaner body, others push their body into following a higher intensity exercise regimen, which in turn leads to fatigue and injury.

The first step toward weight loss is to understand what to eat and what to avoid at all cost. Here is a comprehensive list of foods that you must avoid if you are trying to lose weight:

White Carbohydrates: Carbohydrates are the primary source of energy for the body. However, one of its sub-groups known as white carbohydrates has serious implications on weight control. The popular foods in this sub-group are pasta, potato, rice, white bread, and white flour.

Besides being high in calories, white carbs are usually tasty and are, therefore, consumed in larger quantities by people. However, they are also digested easily, and so, you start feeling hungry soon after you consume them. They also are the cause behind a sudden increase and then a dip in the sugar levels of the body - playing havoc with the metabolism levels.

Apart from these reasons, white carbs contain chlorine dioxide, which is a chemical agent that is used to bleach flour. This chemical is a catalyst in the formation of alloxan, which has been known to cause diabetes.

Therefore, it is recommended that you completely avoid white carbohydrates and replace them with carbs that are rich in fibers, like brown rice and whole grain bread.

Fast food: If you are trying to lose weight, you have to avoid all kinds of fast food. Fast foods contain all that could cause obesity - calories, sugar, and salt. The steady rise in obesity can be partly attributed to the growth of the fast food industry. A recent study has concluded that people who consume fast foods two or more times in a week gain more than 10 pounds as compared to those who eat these foods less.

Fast food also increases the risk of diabetes and cardiovascular disorders. Another study by The University of California proved that even the geographical location of a fast food outlet had a direct impact on obesity.

MSG: Monosodium glutamate is a food additive and a flavor enhancer and is commonly known as Ajinomoto or Tasting Powder. It is also one of the lesser-known food ingredients that is known to cause obesity. A study conducted by The University of North Carolina showed that people who use MSG for enhancing the flavor of their food regularly are more likely to be overweight.

The problem is that MSG is present in not only fast food, but is also used extensively in restaurant food, especially Chinese food, packaged foods, and even pre-made foods. Therefore, it is not easy to avoid an ingredient, which is a part of so many different food options. However, one must minimize the consumption of foods that contain MSG or its several variants like glutamate, glutamic acid, yeast extract, and autolyzed plant protein. Eating home-cooked food without using such additives might be the best option.

Sodas and Juices: It is easy to ignore the health hazards posed by the drinks we consume every day. Most of these drinks are high in carbohydrates and sugars and also cause obesity. Did you know that a recent Harvard study has concluded that one extra soda can make you fatter by 15 pounds? Moreover, it isn't just sodas- even other drinks like juices that contain calories and sweeteners are to blame.

Therefore, you need to take stock of the type of drinks that you consume every day. You must avoid all soft drinks, juices, and other liquid beverages. You may be surprised by the results if you replace them with water and healthier drinks like green tea.

Now that you know about the foods you need to stay away from, you can begin by replacing them with healthier alternatives. This will be a great start to your weight loss program and is more likely to deliver desired results when combined with a planned exercise regimen.

Hearty Vegetable Soup

Hearty Vegetable Soup

Serves 4

2 medium potatoes, diced
2 to 3 carrots, thinly sliced
1 medium stalk broccoli, chopped
1 very large onion, chopped small
2 cups chopped mushrooms or eggplant
2 tablespoons vegetable oil
6 cups water or vegetable stock
4 to 6 large tomatoes, or 1 large can, chopped
3 to 4 celery stalks, chopped
1 bell pepper, chopped
1 to 2 tablespoons tamari (wheat free soy sauce)
2 teaspoons dried parsley, or 1/4 cup fresh, chopped
1/2 teaspoon basil
1/2 teaspoon oregano
cayenne pepper, to taste
1 to 2 teaspoons sugar (optional)

Steam the potatoes, carrots, and broccoli for about 7 minutes.

In a large pot, sauté the onions and mushrooms or eggplant in oil until slightly transparent. (Use an extra tablespoon of oil if eggplant is used.) Add the water or vegetable stock, remaining vegetables, and soy sauce. Cook 30 minutes longer on medium-low heat, until the vegetables are tender but not soggy and the flavors have developed. Add the parsley, basil, oregano and cayenne pepper.

February Events

Join us Friday

February 11th at 7:30 PM

for our next Healthy Dining Adventure @

Cousin's Incredible Vitality

Raw Food Restaurant

3038 W Irving Park Road

Chicago IL 60618

773-478-6868

www.cousinsiv.com

This is one of my all time favorite restaurants!

Please RSVP to save your spot at the table

847-361-6185

cousins exterior cousins interior

Book Club Selection for Monday February 28th

#1 Best Selling Author

of Healthy Aging

Andrew Weil's landmark new book shows us exactly how we have let health and medicine become a major crisis in our society and what we can do to solve it. He says that....

We must change the education and training of all health professionals if we are going to solve the health-care crisis

Our long-term goal must be to shift our health-care efforts from disease intervention to disease prevention and health promotion

This will be a lively and informative time

so join us!

Call for directions.

Tips on How to Live a Healthier and Happier Life!

I always tell my clients that I cannot make them live longer, but perhaps they can feel better while they're living. Continuing on from reading Healthy at 100 by John Robbins here are some great tips that will help!

Maybe there is some luck or genes or soul destiny involved in who lives to a ripe old age in a relative state of health and who doesn't but research is now revealing that there are certain common themes in the lives of centenarians (that's people who live to 100 or more). Older couple

Good genes play a part to some extent; it appears that genetics dictate about 20-30% of our chances of living a long life which means 70-80% is down to how we live our lives - lifestyle choices.

There are certain parts of the world where there is a higher than average percentage of centenarians. Researchers have investigated these people in order to establish what it is about their lives that may be leading to such longevity. Another area of investigation is DNA damage and specifically, the length of telomeres which are part of the chromosomes that appear to shorten as we get older. The idea is that by reducing the factors that lead to shortening of telomeres, we may be able to delay ageing (1), according to these researchers.

There are various dietary and lifestyle characteristics that appear to slow ageing and may lead to an increased chance of living a longer and at least a healthier life (1,2). Here are some of them:

Eating a plant based diet with only small amounts of meat (3) - that means a diet largely composed of beans, fruits, vegetables, nuts and seeds. Many healthy centenarians from a range of cultures eat a lot of beans as well as the other plant foods.

Maintaining a healthy body weight (3,4) - centenarians are not overweight. A high body mass index is associated with a shorter life, poorer health and an increased risk of many serious health conditions including diabetes, some types of cancer, heart disease and arthritis.

Not smoking (4) - we all know that smoking increases the risk of many types of cancer (not just lung cancer) as well as cardiovascular disease and lung diseases.

Being physically active (3,5) - this does not necessarily mean gym membership, instead natural activity can be built into each day. This may be walking, cleaning the house, gardening, dancing etc.

The ability to manage stress (3,5) - people who live to 100 years old would normally experience the same or similar stresses and strains as the rest of us. But they seem to have the ability to adapt to it and move on rather than carrying it with them.

Meditation, breathing exercises, yoga, chi gung and tai chi are all good stress management techniques. Relaxing in a warm bath with some lavender oil, having a massage, talking to friends or listening to calming music may all be helpful.

Strong social networks and connections with other people (4) - many of the centenarians live near their families and contribute to family life. Love and support between generations is strong.

A period of relaxation or down-shifting each day - this comes in various forms including meditation, prayer or socializing. Managing stress and taking time out from the stresses and strains of life each day are important for psychological, emotional and physical health.

Shopping, cooking, gardening and cleaning the house - rather than being on the receiving end of care, long-living people tend to have a sense of purpose. It seems sweeping your own yard really is good for your health.

Living in communities that are small enough to walk around - centenarians tend to live in places where they can walk to their friends and families houses, to the shops, to the park or the church or temple.

Keeping an active mind - use it or loose it really is true when it comes to brain function. Using your brain for reading, problem solving or doing puzzles every day is a good way to stave off dementia.

Continuing doing the things you love and feel passionate about - these may include work, hobbies or social events. Centenarians tend to be fun-loving and love to be busy.

Spending time outside in daylight - the benefits of sunlight and vitamin D (which is made by the action of the sun on the skin) have now been scientifically proven. Vitamin D is good for the immune system, bone health and blood sugar control.

Having a positive attitude - optimists tend to be happier and less prone to disease than pessimists.

Love yourself, everyone around you and all of life - this is essential. If you don't feel it right now, then pretend that you do: use the word 'Love' and tell yourself that you love all of you and that you love all of life. It doesn't matter if you don't always feel it, but you can say it. Keep saying it each and every day. Ultimately you will start to feel it more and more. Feel Gratitude.

Whatever age you currently are, it's never too late to change your diet and lifestyle habits. Go for a walk every day, see your friends and family regularly, eat mainly vegetarian, and continuously focus attention on Love & Gratitude.

References

Falus A, Marton I, Borbenyi E, Tahy A, Karadi P, Aradi J, Stauder A, Kopp M. The 2009 Nobel Prize in Medicine and its surprising message:

lifestyle is associate with telomerase activity. Orv Hetil.2010 Jun 13;151(24):965-70

Shammas MA, Telomeres, lifestyle, cancer and ageing. Curr Opin Clin Nutr Metab Care. 2010 Nov 29 (Epub ahead of print)

Diaz VA, Mainous AG 3rd, Everett CJ, Schopef UJ, Codd V, Samanii NJ.

Effect of healthy lifestyle behavious on the association between leukocyte telomere length and coronary artery calcium. Am J Cardio.

2010 Sep 1;106(5):659-63

Song Z, von Figura G, Liu Y, Kraus JM, Torrice C et al. Lifestyle impacts on the aging associated expression of biomarkers of DNA damage and telomere dysfunction in human blood. Aging Cell 2010

Aug;9(4):607-15

Puterman E, Lin J, Blackburn E, O Donovan A, Adler N, Epel E. The power of exercise: buffering the effect of chronic stress on telomere length. PLoS One.2010 May 26;5(5):e10837

Please join us Friday February 11th for our next Healthy Dining Adventure.

Also the Park Ridge Health Commission has invited me to participate for the second year in their Waist Loss Challenge starting February 9th at the public works building 2nd fl 8-9: PM. Open to all. Call me for more details.

See you all soon!

Sincerely,

Susan Frangos C.H.C. AADP

Certified Health Coach

Higher Level Wellness, LLC

847-361-6185

Our Mission is to guide and empower you through education, nutrition and lifestyle changes to a life of health and vitality a

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