Sunday, July 30, 2017

It's Not Hard To Be A Vegetarian And Eat Enough Protein!

When people find out I am a vegetarian the first question I get is,  "how do you get enough protein?" Honestly I don't obsess about my protein intake, I try to eat healthy and balanced. The reality is that most people get way too much protein.   Excess protein can be hard on your body just like too much carbohydrates and fat.  It's not hard to meet your protein goals if you're vegetarian and eat balanced and healthy food.  I used to be one of those people that thought you had to have meat to survive and be healthy and have muscle.  I quit eating red meat and pork in my teens and most of my adult life I only ate chicken.  Many years ago I decided to be completely cruelty free and stopped eating chicken and I have never really liked fish so I don't eat that either.  I have also eliminated most dairy from my diet.  So how do I get protein?  I eat a lot of beans, avocados, nuts and the obvious vegetables.  Some of the protein values for the foods that I eat are:

  • Garbanzo and Lima Beans have about 15-18grams per cup
  • 1/4 cup of nuts can contain between 4-10 grams of protein 
  • 1 cup of broccoli or brussel sprouts cooked has 4 grams
  • 5 asparagus spears has 2 grams 
  • 1 medium avocado has 4 grams
  • If I buy bread I usually buy bread fortified with nuts so it contains about 4 grams per slice
  •  1 cup of cooked brown rice has 4 grams, wild rice is 7 grams, quinoa is about 6 grams
The required daily allowance for protein is .8 grams per kg of bodyweight.  For me that would be 49 grams a day if I didn't exercise.  I weight 135 and if you then divide that by 2.2 to get kg and multiply by .8.  They do suggest if you workout it could be beneficial to get more protein then the RDA.  The American College Of Sports Medicine recommends 1.2-2.0 per kg for the athletic person.  That is a pretty big range and I think each person is unique.  The average person working out on a regular basis probably doesn't need a lot over the RDA amount of .8 per kg of bodyweight.  It is super easy to get that without meat products if you consume healthy non-processed foods!  

If you are thinking about becoming vegetarian I would start by reducing the amount of meat you are eating.  A few people I know only eat meat on the weekends.  Some people don't buy it at the store anymore and only eat it when they go out.  Whatever works best for you is important.  If you really like meat it might be tough at first but you need to keep a lot of healthy foods in the house so you don't reach for something unhealthy to fill the gap.  Rather than obsessing on the amount of protein you're eating focus on the health value of your food.  

I don't eat animal products because I want to live a cruelty free life.  I am happy that a benefit of that is that I get to eat healthier foods and feel better.  Red meat is so unhealthy to the human body for so many reasons.  Each week I read a new article about the dangers of red meat. It causes inflammation in the body and if prepared on the grill can be cancerous.  I recently read an article that red meat can increase your risk for Alzheimer's disease.  

If you don't think you can be a vegetarian then maybe try to be a reduceatarian and just reduce the amount of meat you are consuming.  And another thing.....did you know if everyone consumed less meat it would help the environment?  Yes it can!  

Have a Great Day and be Cruelty Free!


Tuesday, July 18, 2017

Don't Let Those Pounds Creep Up On You!

It happens to so many people, those few pounds they gain every year.  While a few pounds doesn't seem like much over the course of 10+ years it can add up and suddenly you are 20-40 pounds overweight, out of shape and seriously unhealthy!  It is so much harder to lose weight than to gain it so start now to prevent this from happening.  If you have gained the extra weight are are trying to lose it, don't lose hope because you can take steps to get your health back.   While its true if you exercise like I do you can eat a lot more and not gain weight.  Most people however don't want to do that so it is important to eat a healthy diet and eat in moderation.   I like to first talk about what you CAN have and you can have lots of  vegetables because they are SO good for you and low in calories and most people don't eat enough.  They are loaded with nutrition, fiber, and they taste great!  Make sure not to ruin them by overcooking them and adding too many things that aren't healthy.  I was recently at Brio and the one item on the menu that had the MOST calories was brussel sprouts!  Brio is an Italian restaurant with lots of high calorie foods and the brussel sprouts had almost 1,800 calories!  They were loaded with oil and bacon and I'm sure they tasted good but they were clearly not the healthiest option.  So you can have plenty of vegetables just make sure you prepare them properly by not overcooking them and loading them up with unhealthy stuff!  You can have fruit in moderation and I prefer to choose fruits low on the glycemic index such as apples.  Berries are another good option that are loaded with lots of nutrients.  Just be careful not to overdo it by eating too much fruit.  You can have good complex carbohydrates in moderation too!  Make sure when eating these you measure them out and don't eat too much.  It's very easy to gobble down a few servings of brown rice or quinoa.  Some good carbohydrates are brown rice, oatmeal, quinoa, and yams.  Remember when eating out ask how they are prepared and watch the quantity.  When eating out the serving size can be so large you can take it home for 1 or 2 more meals.  I recently went out to eat and my boyfriend ordered salmon, quinoa, and vegetables.  When we looked up the calorie content it was over 1,000 calories! Salads are delicious and healthy if prepared right.  Make sure when you eat salad you use a variety of types of lettuce.  I use spinach, arugula, and romaine combination.  It's healthy and tastes great and there are so many other other options to put in your salad.  I am vegetarian so I don't eat meat in my salad so I usually will put some nuts and beans in my salad.  Eating salads out can be really bad if you don't pay attention to what they are putting on the salad and how much dressing they put on it. Always ask for the dressing on the side and avoid salads with lots of fried stuff like chips and fried meat.  Cheese is another killer for a salad.  If you tell them to leave some of this stuff off tell them to put more good stuff on it by asking for extra tomatoes or cucumbers.  Most times they won't charge you for those simple extras.

Take these steps to lose or keep the weight off for good!

  • Weigh yourself on a regular basis at the same time of day.  I  prefer to do it in the morning and once a week.  
  • When eating out check the calories of the foods on the menu.  Most places will have this listed but if they don't then use a phone app like myfitnesspal to look it up.  Most major restaurants will be on the app. 
  • When eating out don't be afraid to ask how they are preparing it and if you can order it with less butter, sauce, or have them put it on the side. 
  • Focus on what you can have instead of what you can't have.
  • Don't eat out of boredom, if you are bored at home and want to snack try and get past the urge for 10 minutes by going for a walk or something.  Usually the urge will pass after a few minutes or better yet just go to bed! 
  • I can't say it enough but preparing your food for the week because it is essential for success.  If you have to grab some thing at the last minute chances are its not going to be as healthy as something you have prepared ahead of time.  
  • Keep track of your water intake!  If you are only drinking a few cups a day start by setting a goal of 1/2 gallon a day.  The ultimate goal should be at least a gallon a day. 
  • Try and stay on a regular workout schedule and be consistent.  
  • Keep stress to a minimum because stress is a killer when your trying to lose weight.  Increased stress will increase cortisol which leads to a number of problems if your trying to lose weight. 
Take simple steps to improve your health, live longer and feel better!

Coach Cyndee

Monday, July 10, 2017

Benefits Of Essential Oils

Essential oils are a large part of my life and my massage business.  If you haven't used them, you should start right away.  They can improve so many aspects of your life! Essential oils have been used for centuries to heal the sick.  They come from plants and are distilled down to create the oil.  Essential oils have some wonderful benefits that can improve so many aspects of your life.   Many of the oils can be mixed with other oils to help with a variety of ailments.  Here are some of the benefits you will find with popular essential oils.

Some of the benefits of popular essential oils:

Lavender – Good for relaxation, may alleviate headaches, good for skin and may help reduce age spots, may help with burns, it may help with sleep, it may also help with acne.

Peppermint - good for sore muscles, headaches, is energizing and may be good as an anti-itch treatment.
Wintergreen, and Spearmint – good for sore muscles, headaches, is energizing
Eucalyptus, Rosemary, and Camphor – good for sinus problems and congestion
Lemongrass – good for ligaments and tendons
Lemon, Orange, Tangerine, Lime, and Grapefruit  – invigorating, energizing, good for skin tone and water retention.
Basil – good for ligaments and tendons, sore muscles, and headaches.
Tea Tree Oil – antifungal and antiseptic
Arnica – good for pain and bruising
Black Pepper – good for muscle cramps, sprains, strains, arthritis, improves
circulation, and good for detox.

Clove, Rosemary, and Ginger – good for inflammation

Patchouli - detox and improve sex drive
Clary Sage – good for calming, helping with rashes and skin inflammation,  and good as an antibacterial.
Cypress – antispasmodic, antiseptic and diuretic.
Frankincense – anti-inflammatory, disinfectant, antiseptic and astringent properties.

This combination may be good for conditions such as tendonitis – lemongrasss, basil, ginger, peppermint, and clove.

This combination may be good for headaches – spearmint, lavender, peppermint, and basil.

This combination may be good for muscle aches and pains – peppermint, arnica, clove, black pepper, spearmint, and ginger.

This combination may be good for energizing before a workout, in the morning or used as a mid-afternoon pick me up – orange, grapefruit, lemon, and peppermint.


This combination is good for relaxation and improving sex drive - geranium, peppermint, spearmint, lavender, tangerine, bergamot, and ylang ylang.