Are you too excited to sleep at night?

Maybe you’re having trouble falling asleep and staying asleep?

The culprit may be additives in your food.

Aspartame, MSG, artificial coloring, nitrates, and even soy contain “excitotoxins.”

These chemicals can alter brain chemistry and lead to insomnia.

Stay away from foods with these additives.

You’ll get a better night’s sleep.

And you’ll lower the risk of damaging your brain’s sensitive nerves.

And that’s not the only reason to avoid these poisons. They can cause many health problems, including obesity, migraines, memory loss, and hearing loss.

As we discuss week after week and blog post after blog post,, eat REAL food.

That keeps it REALLY simple, ensuring the best possible night’s sleep.

That way when people ask you if you’ve heard about the side effects of additives in food, you’ll answer, “Yes, but it doesn’t pertain to me!”

shelli

I’ve got a multiple choice question for you.

What’s Krill?

a) The character from the movie Krill Bill.
b) The newest hip hop dance step.
c) A shrimp-like crustacean.

I knew you’d guess choice C!

Krill are only 1-5 cm in length but make up the largest animal biomass (living matter) on the planet.

Krill live primarily in the cold waters of the Antarctic and North Pacific Oceans.

According to Neptune Technologies, there are approximately 500 million tons of Krill in the seas and 110,000 tons are harvested yearly.

You’ve heard about the benefits of certain fish oils, but perhaps not about Krill, so let’s take a closer look at this crustacean.

Krill contains omega-3 fats such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Krill also appears to be better absorbed than most fish oils because the omega-3 fatty acids in Krill are bound to phospholipids, which is similar to how fatty acids are held in human cell walls. This allows for better absorption and improves utilization, so the anti-inflammatory fats get where you need them in less time.

Krill contains Vitamins A, D and E and an anti-oxidant carotenoid called astaxanthin.

Krill is not the only seafood that’s good for you!

Seafood is the best natural source of omega-3 fatty acids. Regularly consuming small amounts of omega-3 fatty acids has a beneficial effect by reducing blood pressure and reducing the risk of heart disease.

Here’s more about what the proteins, minerals, vitamins and omega-3 fatty acids found in seafood do for you:

*Brain: They reduce the risk of stroke and may reduce the risk of Alzheimer’s and depression.

*Digestion: They may help relieve symptoms of ulcerative colitis and Crohn’s disease.

*Eyes: They contribute to vision development and to nerve growth in the retina and may reduce symptoms of dry eye syndrome.

*Heart: They reduce the risk of cardiovascular disease, slightly decrease blood pressure, and improve circulation.

*Joints: They may help relieve symptoms and inflammation caused by rheumatoid arthritis.

*Lungs: They may help reduce symptoms of asthma and bronchitis and reduce the risk for chronic obstructive pulmonary disease.

*Muscles: They help build muscle and tissue.

*Skin: They may help relieve symptoms of psoriasis and eczema and may also ease the effect of aging and sun damage.

So while Krill oil may not be appropriate for everyone, especially if you’re allergic to shellfish, I like to keep you on top of new insights in health and nutrition!

And for those of you who answered A or B to the multiple choice question, now you can enjoy your day knowing more about what Krill really is!

shelli

There was an article in Time Magazine some time ago that many people are asking me about, so I thought I’d throw my two cents into the mix.

It declared that “Exercise won’t make you lose weight.”

It was written by John Cloud. He says he has exercised for years, has never been overweight, and therefore working out doesn’t do any good.

The same article claims that the federal government classifies two-thirds of Americans as being overweight.

However, only 57% of people say they engage in regular exercise so another conclusion you can draw is that “lying” about working out isn’t very effective for weight loss either!

I’m not going to go over the article in depth. If you’ve read it, and have some comments, share them with me and I’ll pass them along.

I do however, want to use the hoopla over the article to remind you of something.

It’s information I cover over and over again in my writing and in my teaching.

You can’t out-exercise poor nutritional choices.

It’s important to separate out exercise from nutrition, and what you’re using them for.

Cardio exercise, generally speaking, is to keep your heart and lungs and other systems healthy and fully functional.

Nutrition is what you focus on for body composition changes, such as losing weight.

I’m simplifying this so that you’ll better understand how to get the results you want.

Yes, exercise and nutrition go hand in hand when strategizing for optimal health. One without the other gives you sub optimal results.

So when you’re looking at articles like this one and see a headline that reads, “Exercise won’t make you lose weight,” you’re response will be, “Of course not, if that’s all you’re focusing on.”

shelli

What’s the scoop on chicken soup?

Ever wondered why it’s so good for you?

I personally love chicken soup, and a few weeks ago I went on this kick of eating my homemade chicken soup every day!

We all know that chicken soup has a reputation for fighting disease and curing whatever ails you.

And as far as I’m concerned, it’s a reputation that’s well deserved.

Chicken soup contains vitamins A, C, K and B6. It also contains minerals, anti-oxidants and fiber.

Here’s what I like to put in my chicken soup that gives it a real health boosting effect.

Parsnips: They are low in calories, sweet, loaded with folate and fiber, and a good source of vitamins C, E and potassium.

Parsley: Parsley has been shown to inhibit tumor formation and is full of vitamins K, A and C.

Carrots: They are packed with the anti-oxidant beta carotene, which may reduce heart disease and cancer and promotes better vision.

Dill: Dill has calcium, iron and anti-bacterial properties.

Celery: It’s a good source of fiber and promotes brain health.

Garlic: Garlic is a good source of minerals and vitamins B6 and C, and is also said to have strong anti-cancer properties.

Onions: Onions contain quercetin. This potent anti-oxidant has been linked to reducing the risk of heart disease and Alzheimer’s.

Turnips: It has calcium, iron, fiber and is high in vitamin C.

Broccoli: High intakes of broccoli are linked to a lowered risk of a variety of cancers.

I’m not going to give you a recipe for chicken soup, as it’s likely you have some favorites of your own.

I am, however, inviting you to join me on my chicken soup eating kick!

It’s fun, tasty and oh so good for you!

shelli

When it comes to making food choices, I’m often touting the slogan, “Eat locally, organically when possible.”

After saying that, the next comment I get is, “But organic food is more expensive. How can I eat organic and still stay within my budget?”

Good question, so here are some tips to help you go organic without busting open your piggy bank

Understand that so far it has not been proven that there is much nutritional difference between conventionally farmed foods and organic foods.

HOWEVER, limiting exposure to pesticide residues and promoting sustainable agriculture are reasons to consider buying organic.

With that said, here are some tips:

1. Not all conventionally grown foods have pesticide residues. Foods with a hard outer coating such as pineapple and avocado are well protected and insects have a natural aversion to strong smelling foods such as onions, cabbage and broccoli. The “dirty dozen”, as they are called are: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce and imported grapes, carrots and pears. So consider buying organic for this group.

2. Buying produce from local farmers is a great way to limit pesticide exposure and save money. These foods are not imported, are fresher and you can find out from the growers what farming methods they use.

3. To reduce pesticide exposure, wash your vegetables and fruits under running water. If you’re eating the skins, it’s a good idea to also use a scrub brush when you wash the fruits and vegetables. Peel your carrots and discard outer leaves of leafy vegetables. This should help reduce pesticide intake.

4. Don’t get your knickers in a twist about all this! The health benefits of eating fruits and vegetables far outweigh the risks. Make your choices accordingly and don’t stress out. That’s potentially worse than eating some pesticides!

Hope this helps!

shelli

Sometimes what you’re doing either with working out or nutrition
just isn’t working.

It’s important to remember that when one strategy doesn’t work, you’ve got to try another and another until you find the one that DOES work.

While this sounds simple enough, it can often be frustrating and
bring you to the point where you feel like quitting and throwing
in the towel.

But when it comes to physical activity and eating well, you really can’t throw in the towel because let’s face it, you must get some exercise, and proper nutrition
is not something you can compromise.

Let me tell you what got me thinking about all this.

I have a client who recently gave birth to her first child.

For years she had done her workouts at home. She used her garage
and set up a treadmill for her cardio and some weights for strength
training. She found music that kept her moving and energized.
She was a happy and healthy camper.

But like I said, that was before the birth of her daughter.

Now she was finding it very challenging to start, and even when
she got started very few scheduled workouts got finished. She
remained committed but the conditions had changed, and therefore
her strategies needed to change.

At this point, joining a gym made sense so she could utilize
their baby sitting services. This would give her the time and
space she needed to get back her discipline and DO the workouts.

Here are two key points to consider if and when your current
health and fitness strategies are just not working.

1. For all of us, there are certain times of the day that work
better than others for establishing consistent exercise routines.

So, if you’ve tried and tried to exercise at certain times of the
day and it just doesn’t seem to be happening, try something
different!

Switch to a morning workout instead of an evening workout. Be creative, but stick with the changes long enough to see if they are really working or not.

One scenario WILL work best for you.

2. However you set up your program, whether it’s a class or from
a book or personal trainer, choose one and commit to it for a
minimum of 6-8 weeks.

Let’s say that again. Whatever you choose, choose and COMMIT!

Block out the time, put it on your calendar, do whatever it takes to actually complete the scheduled routines.

These two points will help you move away from what frustrates so
many people when it comes to working out: inconsistency and lack of results.

Without consistency there can be no results.

So, assess what’s working and keep doing that.

Then assess what’s not working and do something else. Make sure
these two key points are in place and go from there!

shelli

I’m often asked whether or not I think taking a multi-vitamin is a good idea.

In other words, is it necessary?

It’s a good question, and one that deserves an answer, so here’s my thinking on the topic.

Let’s first look at a few statements we’d all agree to.

First, our bodies were meant to absorb vitamins and minerals from food itself, not from some man-made product.

Second, it’s not possible to take the nutritional benefits we get from fruits and vegetables OUT of those whole foods and put them in pill form. Even if a chemist would argue this point, I’d still say it would be an inferior alternative to eating the foods themselves.

If you’re like me, and you’ve always eaten plenty of fruits and vegetables, that’s great.

I don’t get it when someone tells me that they don’t like fruits and vegetables. “How’s that possible?” I ask. NOT one fruit or vegetable??

But there are people like that.

For them, it is a challenge to eat the recommended amount of vegetables and fruit that would give them enough vitamins, minerals and other nutrients. For them, or for you perhaps, if you fall into this category, a multi-vitamin is a good idea.

The key is to get a high quality multi-vitamin.

What does that mean?

That means no cheap ingredients, artificial fillers and preservatives. This may be one time when price reflects quality.

Be vigilant about reading labels and the companies that focus on nutritional products do a better job at keeping their standards high.

Is it better to take your multi in a capsule, powder or liquid form for optimum absorption?

Another good point to consider.

There are favorable points to all three choices, but in general I’d say that the quality of the product is more important than whether you choose liquid, powder or capsule form.

When choosing your high quality multi-vitamin, consider these three points:

1. Is it made from whole foods?

Many brands put this on their label. You can also check company websites for product ingredients and sources.

2. Where are you buying your supplements?

Chances are if you’re shopping for vitamins at your local grocery store, the employees are not qualified to answer your questions or give you any information on the product. This varies widely from store to store and where you live. You’ll likely find better educated and trained sales people at local health food stores or specialty stores that carry health foods and vitamins. Or you can use a company that you can reach online to answer your product questions.

3. Are you reading the list of ingredients?

If a supplement lists red dye and all these other chemical names you can’t identify, chances are it’s not the best quality product. Watch out for hidden sugars. Sugars are anything ending with -ose (like sucrose). Also watch out for soy fillers and hydrogenated oils. You don’t want these in a multi-vitamin product either.

This little bit of research on your part will be worth your effort.

If the multi-vitamin you currently take fits the above three criteria, that’s great.

Please remember two important points, though.

1. Don’t skimp on your fruits and vegetables just because you take a multi-vitamin.

2. Eating whole food is always the best choice!

So, if you’d answer the question, “What’s your favorite fruit or vegetable?” with anything other than, “Gee, so many fruits and vegetables to choose from, so little time!” PLEASE make an effort to expand your repertoire and give more fruits and vegetables a chance!

shelli

A woman recently asked me an interesting question. She had seen something online and wanted to know if the sun makes us skinny.

Now I’m not talking about staying in the sun so long that you get sunburned.

She was on the right track though, because the sun does do one simple thing that does indeed help with weight loss.

It forces your body to increase the production of serotonin.

You’ve likely heard about serotonin.

It’s been labeled the “feel good” neurotransmitter and it also helps alleviate hunger.

You’ll naturally eat less when you get enough sunlight.

I’ve noticed this myself and I’m guessing you have too.

Serotonin does a few other important things besides controlling your appetite.

These include speeding up your metabolism, elevating your mood, and improving your sleep.

Even if it’s cold outside, you can still get sun on your skin by sitting near a window. You don’t have to be outside to get the benefits of sunlight.

Don’t be afraid of the sun. The media can scare you into thinking sunlight is bad for you, but everything in moderation, right?

Another important thing about getting enough sunlight is that it has an impact on Vitamin D production. This is VERY important for weight loss because if you don’t get enough Vitamin D, you’ll start to lose muscle mass and bone mass.

So check to see if you’re getting enough sunlight. You’ll feel better when you do!

And also make sure  you’re eating eggs. That’s another one of those good for you ideas (like sunlight) that the media can scare you away from. And make them SUNNYSIDE up!

shelli

Lately I’ve been hearing so much about drinks made with “superfoods” like acai, goji berries and noni juice.

However, some of the best superfoods are much more familiar to us and are not OVERPRICED fruit juices.

I’m talking about plums.

Food scientist Dr. Luis Cisneros and plant breeder David Byrne judged more than 100 varieties of plums, peaches, and nectarines, and found that their antioxidant and phytonutrient content matched or exceeded blueberries.

According to Byrne, one inexpensive plum contains about the same amount of antioxidants as a handful of blueberries.

“People tend to eat just a few blueberries at a time. They’ll eat a few on their cereal or as an ingredient mixed with lots of sugar,” Cisneros said. “But people will eat a whole plum at once and get the full benefit.”

The researchers didn’t stop after measuring the antioxidant content of plums.

Plums consistently score near the top of the list of high-antioxidant foods. They also tested the effect of the phytonutrients in the fruit on breast cancer cells. They found that plums inhibited test tube breast cancer growth without adversely affecting normal cell growth.

“We suggest that consumers take seriously the recommendation to eat at least five servings of fruits and vegetables or even more every day,” Byrne said, “and to make sure that plums are part of that.”

If you have any tasty ideas about how we can add plums to our diet, send them to me and I’ll pass them along!

shelli

Have you ever noticed that sometimes you catch yourself focused on the problem instead of looking ahead to your goal or destination and figuring out how to get there?

I witnessed an experience like this on the golf course recently.

Henry Ford said, “Obstacles are those frightful things you see when you take your eyes off your goal.”

So true, so true.

I was playing golf with two men friends of mine.

On one hole Joe hit a ball smack into a large electrical utility box situated on the fairway alongside a pond. His ball went into the pond.

He dropped another ball on the grass and once again hit it into the box and it ricocheted into the pond.

I kid you not, he did this a third time as well!

I was on the other side of the fairway watching and waiting, and I must admit I started to laugh.

What were the odds of this happening three times in a row?

After all, he only had to get the ball into the air and over the electrical box. He’d gotten golf balls airborne millions of times before, right?

So what went wrong?

I’m guessing he was focusing on the obstacle and taking his eyes off the goal.

If you focus on the fact that you don’t have any willpower to stick to your eating plan, or you have bad habits, or you don’t think you can find exercise that you enjoy, you will hit those barriers and probably not pass them.

You must be aware of the challenges you face in order to navigate past them, but don’t make your obstacle the focus.

Your focus should be on where you’re going next and how you’re going to get there.

If you don’t have willpower, find a group of women with similar goals and challenges and put together a support group.

If you have bad habits, tackle them one at a time and take steps to change.

If you think you can’t find a workout program that you’ll enjoy, talk to women who do seem to be enjoying an active lifestyle and learn how and what they do.

After talking with Joe, the next time he’s got a challenging shot to make on the golf course, he’s going to focus on the options he has for getting his ball to the green and not on the obstacle in his way.

I hope I’m there to witness his success!

Keep this in mind when you pursue your own goals.

Focus on the destination, not on the obstacle.

shelli