All posts by Pamela Simon

Sugar: What’s the Big Deal

Sugar: What’s the Big Deal?

Hello,

Halloween, Thanksgiving, Christmas, Valentine’s Day, Easter, 4th of July… What do these special occasions all have in common? Sugary, sweet treats, that’s what! If we limited our indulgence of sugar to these few days of the year, I honestly don’t think our sugar intake would be a big deal, yet…

The reality is sugar consumption on a daily basis has dramatically increased over the years and continues to do so, making it a big deal.

In fact, there’s so much information to cover about this topic that I’m going to have to break it up into two posts. Today’s post will explain just how much we’ve increased our intake of sugar, unlikely sources that contain high amounts of sugar, alternative names of sugar and how to read labels to decipher just how much sugar you’re really eating.

Next week I’ll cover the difference between natural and chemical sugars and their impact on your immune system, as well as the difference between glycemic index and glycemic load (very important, especially for individuals with diabetes). Plus, I’ll give my recommendations for which sugars are the best to use on a regular basis.

Mind you, I wasn’t always this conscious of my sugar intake. Believe it or not, I have very fond memories of those beautiful white crystals…

When I was a young child my family lived in a small town called Blue Island. Like many small towns in the early seventies they had quite a few “mom and pop” stores. The uptown area, as we called it, had a different store for everything you could imagine: clothing, shoes, bikes, hairdresser, salon and my favorite, the bakery.

During that time my grandparents lived right up the street from us. I have wonderful memories of my grandfather, who was an early riser, coming to our house with fresh-baked white bread from the bakery. One of my favorite ways to eat a slice was to slather it with a bunch of butter and sprinkle sugar all over it… Absolute heaven!

But my sweet tooth didn’t stop there. I loved chocolate bars, cookies, cupcakes and who could resist thick buttercream frosting? Not me, that’s who!

No one worried or fretted that I was eating too much sugar partly because no one knew any better and partly because I didn’t eat that way all the time. Most of the time I indulged when it was a special occasion like a birthday or holiday. Sure, we had sweets in our house, just not on a regular basis.

Unfortunately, that’s not true today.

To make positive changes for today and our future we need to understand the past and how we got where we are today.

How much has our consumption of sugar really increased?

According to researchers Stephan Guyenet and Jeremy Landen, who wrote an extensive report about sugar in 2012, our consumption of added sugars has skyrocketed over the past two centuries. They found credible data going back to 1822 and what they uncovered was astounding:

In 1822 people ate an average of 6.3 pounds of sugar per person per year. By the year 2000 the average person was consuming 107.7 pounds of sugar in one year! To put this in perspective: on labels sugar is listed by grams, and one pound of sugar is equal to 454 grams (rounded), so in one year the average person now consumes 48,895.8 grams of sugar- the equivalent of drinking 1,222 cans of Coca Cola!

Based on the numbers above, the average person is consuming 134 grams per day of sugar and that’s way above the recommended daily allowance.

So, what’s the recommended daily allowance for sugar?

I found the answer to this question rather confusing, mostly because the USDA doesn’t offer any clear-cut guidelines with respect to sugar consumption. This federal agency is supposed to evaluate nutrients and provides recommended daily allowance guidelines based on the nutrient value, but since there really aren’t any nutrients in plain table sugar, the USDA doesn’t provide any guidelines for it. I did, however, find two reputable sources that were consistent.

In March 2014 the World Health Organization (WHO) released the following parameters for sugar consumption: “For an adult of a normal body mass index (BMI), the WHO recommends no more than 25 grams– or about 6 teaspoons– of sugar on a daily basis.”

Since the average person doesn’t know what their BMI is, I found this guideline to be ambiguous, which led me to the next reputable organization that offered guidelines for sugar consumption.

The American Heart Association recommends limiting sugar intake to no more than 100 calories per day for women (about 6 teaspoons or 24 grams) and no more than 150 calories per day for men (9 teaspoons or 36 grams).

So basically, if you’re a man you get to consume more sugar… NOT FAIR!

All kidding aside, there’s no doubt the consumption of sugar by the average person has increased a great deal and it’s wreaking havoc on our physical and mental health.

My intention, as always, is to arm you with information so you can make the best decisions for your overall health.

Right about now you might be wondering: how did we, as a society, go from consuming 6.3 to 107.7 pounds of sugar?

Well, the answer to that one is simple. Do you remember the low-fat craze in the eighties? At the time, manufacturers felt the pressure to reduce the fat content in their products, however, by taking out the fat they also took out the flavor. So, they added sugar. And not just pure cane sugar, oh no. These folks got creative and found ways to process sugar in the least expensive manner possible and proceeded to add it to most foods you eat every day, thereby increasing everyone’s sugar consumption by default.

Unfortunately, you may think you have your sugar consumption under control, but if you eat any of the foods listed below, you may want to check the labels and recalculate your sugars.

Below is a list of common foods we eat on a daily basis that contain a high amount of sugar:

  • Salad dressings
  • Condiments
  • Soups and sauces
  • Cereal and cereal bars
  • Bottled smoothies
  • Some yogurts
  • Nut butters (especially peanut butter)
  • Bread and bread products
  • Let’s not forget the specialty coffee drinks that many teenagers (and adults) are drinking today. One Grande Frappuccino from Starbucks is a whopping 56 grams of sugar!

 

Some of these you may already be aware of and others you may not.

And not only did manufacturers add sugar to a number of foods, they also have quite the list of alternative sugars used in their products to camouflage what they do. So, while you might not see sugar as an ingredient, if a food item contains any of the alternative names listed below, basically it means it contains sugar.

Below is a picture listing some common and obvious forms of sugar along with a few alternative names:

Now that you know a variety of ways sugar is added to food, your next step is to read the labels. However, reading labels can be very misleading and I’m convinced the manufacturers do this on purpose.

For example, if you’re eating a bowl of cereal, a common serving size is typically ¾ cup. I don’t know about you, but if my kids are pouring their cereal, we’re talking closer to two cups- almost three times the listed serving size, which also means three times the amount of sugar listed in the ingredients!

Below I’ve listed some common cereals, the serving size listed on the box and the grams of sugar per serving. Then I doubled the serving to reflect the amount most kids (and adults) are really eating.

Honey Nut Cheerios: ¾ cup = 9 grams of sugar or 18 grams for 1½ cups.

Lucky Charms: ¾ cup = 11 grams of sugar or 22 grams for 1½ cups.

Cocoa Pebbles: ¾ cup = 10 grams of sugar or 20 grams for 1½ cups.

Don’t forget if you’re a woman your recommended daily intake of sugar is only 24 grams. Meaning, if you choose to eat one of the cereals listed above with a realistic serving size, you’ll be consuming most of your daily sugar in one meal.

And that’s just cereal! I encourage you to grab some food from your refrigerator or pantry and see if any of the names listed above appear on the label, then check the serving size to see what you would really be consuming!

Here’s another fact about ingredients: manufacturers list them in order of largest to smallest amounts. For instance, if sugar is listed in first or second place ingredient, then sugar is one of the main ingredients added to the product.

Once again, my boys have been a wonderful resource for me to bounce all my nutrition facts off of and reading labels and spotting alternative names have been at the top of the list these past few years.

It’s funny to see them police each other when we’re out and they want to buy a drink from a convenience store. They know by now that any products with high fructose corn syrup (HFCS) are off the table and I’ve seen them put back drinks that contained it.

Thankfully more manufacturers are listening to consumers who are voting with their dollars every day and they’re offering more products without HFCS.

But as I reiterate to my kids, it’s all about balance. Having treats at a party or on the holidays is usually fine, within reason. But eating that way every day can really affect your immune system and your overall health.

I really encourage you to read labels on all your products so you can make the best decision for your health.

By the way, I’m not totally against sugar: I’m happy to share that a little piece of dark chocolate can have some added health benefits… More on that in my next post!

I pray you have a fantastic week!

Blessings,

Pam

Open Your Heart to Love

Open Your Heart to Love

Hello,

Valentine’s Day is Friday and one can’t help but think about love. Do you dread this day or embrace it with open arms?

If you’re heart has recently been broken, you may want to avoid this day and its reminders of love at any cost. I know that’s how I felt the first Valentine’s Day without Larry.

The pain of losing someone can close your heart forever. Unfortunately, when that happens, it also closes your heart to joy, peace and happiness, which are all associated with love.

Why then, would anyone want to keep a hardened heart?

Because as wonderful as love can be, it can also hurt just as bad.

At least that’s how I felt when Larry died.

When he died, I admit, there were moments when I wondered,

“Is it really better to have loved and lost, than to have never loved at all?”

For years I’ve shied away from finding another romantic love. I mean honestly, how in the world, and why for that matter, would I want to feel love for anything or anyone ever again, if I’m only going to lose it?

With Larry’s love taken from me without my permission, I lost the ability to experience some of the positive feelings associated with love- joy, wonder, and hope- to name a few. Instead I felt surrounded by confusion, despair and a whole lot of stress.

Living day to day with a closed heart felt as though I was walking around with a wet blanket over me, everything was very heavy and dark. The longer I carried this wet blanket, the more I wanted to get rid of it.

I knew one thing, before I could open my heart to love, I had to heal my broken heart.

So, I started taking steps in my journey of grief, and slowly I began to heal.

The more I explored how to open my heart the more I came to believe that in order to experience love in your life you must practice living and exuding love from your heart EVERY DAY of your life.

Each person will have to decide what brings love into their life and the best way to share their love with others. For now, I can share what brings love each and every day into my life, which in turn allows me to share my love with others.

Practice gratitude.

This one can be difficult, but in my book, it’s one of the most important. Right when Larry died I found it difficult to be grateful for anything. Then I began to receive so many touching cards and personal notes from friends of Larry’s. I cried as I read every word and felt grateful that someone took time to share this precious memory of Larry. 

Little by little I started to realize that while I had lost my husband, I still had people and relationships in my life to be grateful for. To this day when I say my daily prayers I always begin with gratitude. I’m grateful for my children, my dogs, my family and friends and being surrounded by beautiful nature.

Embrace forgiveness and appreciate your past.

While it may sound crazy I had to forgive Larry for leaving me. The rational part of my brain can understand that his death was not a choice, but the irrational part was screaming, “I can’t believe you left me to deal with all this on my own!” To make things worse, I had- and admit I sometimes still have- a hard time with memories of the past. 

They represent a time in my life when I was so happy, content and filled with so much hope for our future. They are bittersweet to say the least. I have come to accept there is nothing that will change the fact that Larry is dead and I forgive him, God, the doctors and basically anyone associated with his death. I also appreciate that I had almost twenty years with this incredible man. I wouldn’t be the person I am today had I not met him. 

For those of you who are separated or going through a divorce I understand forgiveness may be more difficult, especially if one chose to leave without the others consent. Please know forgiveness does not mean condoning past behaviors. Forgiveness is about giving YOU freedom: the freedom to heal and allow love back in your life.

Commit to positive changes.

When you face life challenges you will have to face more obstacles than you could’ve ever imagined. But how do you get past, over or around an obstacle?

First and foremost, you commit to a positive path. Ask yourself along the way, “will this contribute to my happiness or accentuate the difficulties I face?”

I made many choices to heal from grief and to help my children heal as well. From counseling to sharing memories, the focus was always on love and trying to find peace and happiness.

Focus on those you love and who love you the most.

There are many different forms of love and I’ve been fortunate to have known love in a variety of ways. For example, I know I enjoy unconditional love from my parents, partly because they’ve told me and partly because I see it and feel it in their daily actions.

There’s a special bond of love I share with my siblings and their families that transcends the ups and downs of life. They were the ones who stood by my side as I began to walk, had my back whenever I got hurt in a relationship and jumped on my bandwagon when I needed a few moments to let my hair down and rant about the misfortunes I’ve endured.

I’ve also been fortunate to have shared a deep and passionate love with my late husband, Larry. And together we created the loves of our lives: our children. As I’ve told my boys many times, I will love them forever, no matter what. 

Of course, I can’t forget the two that lift my spirits every day, my four-legged, furry kids: my dogs, Star and Cruiser. After eight years my heart still melts when I look in their eyes and I see the purest form of love. It reminds me how I felt when my boys were babies and I’d see nothing but pure love and happiness staring back at me.

A love like that is precious and I’m beyond grateful to see it every day.

I know I’m fortunate to have so much love in my life.

Yet, the one question I continue to get asked (sometimes in round about ways) is what about another romantic love?

Well… someday.

Honestly, my heart is happy, content and full of love. I’m simply cherishing each day and feel triumphant that I’m able open my heart to love every day.  

I also believe if it’s meant to happen, it will. Until then, I’ll live my life with an open heart.

I pray your heart is open to accepting and sharing love with the most important people in your life.

Many blessings,

Pam

Trust Your Gut

Trust your gut

 

Hello,

Each day we are faced with a plethora of decisions to make. Starting with the time we wake up, what we eat, where we go and what we do throughout the day, and finally what time we go to bed.

Many of these decisions are routine and don’t require much thought, except if you are struggling with a mental health disease, then every decision you make can literally be gut wrenching.

I mentioned in my “Happy New Year” post that there is a direct correlation between your brain and gut. I didn’t realize this until my own gut health was compromised.

What does your gut tell you?

My late husband, Larry, was a small business owner, and after he died, I was faced with having to make many decisions on my own. My confidante, most trusted partner was no longer here to help me figure out the next step. Whether it was personal decisions regarding our home, children, pets, etc. or business decisions, I found myself in a precarious position, the finality of each path I chose rested solely on my shoulders.

I was fortunate to have a good support system to guide me with information and listen as I jockeyed back and forth on what path to take. A common question many asked when I was undecided was, “what is your gut telling you?”

Funny, Larry and I used to say that to each other after weighing all the pros and cons. Ultimately, we relied on that feeling we get in the pit of our stomach when we’re about to take the plunge on an important decision. Have you relied on the feeling in your gut before? Does your decision give you relief, or make you feel more anxious?

What is your gut?

Your digestive tract: the mouth, esophagus, stomach, small and large intestines, colon, and rectum, is also known as your gut.

From the moment any particle enters the mouth it must follow this path. Along the way, the body will absorb certain elements, pass nutrients on to your liver, pancreas and gall bladder, any waste eventually makes its way out of your body through the rectum.

What I will focus on today is what lives inside your gut and what you put into your mouth will impact it for better or worse.

Your gut flora

Gut flora is a description commonly used to describe the complex microbiome living in your gut.  Inside this microbiome lives bacteria (good and bad) and other organisms that, in good health are harmonious and depend on one another to help digest what is put in your mouth.

Any imbalance will disrupt the microbiome and impact your immune system, leaving you open to contracting an illness or disease. Recent research has shown that an imbalance can lead to neurological disorders as well such as ADHD, Autism, Depression and Anxiety to name a few.

You may be wondering how in the world can your gut impact your mental health. I’ll cover some of this in this post and more in a later post.

Your second brain

Along with all the microbiomes in your gut, there are over 100 million neurons embedded in its wall. Now, when we talk about neurons, we are usually talking about the neurons in our brain and spinal cord, also known as our central nervous system (CNS).

Scientists all over the world are now referring to the gut as the 2nd brain in our body because it is now known that the gut has its own independent nervous system. The enteric nervous system (ENS) is a mesh-like network of neurons that lines the entire digestive tract.

How do you know if your gut is out of balance?

  • Experience digestive disorders; constipation, chronic diarrhea, leaky gut
  • Difficulties with Sleep – trouble falling or staying asleep
  • Allergies – food allergies are a common indication your gut flora is out of balance
  • Skin irritations such as eczema

 

What causes your gut to go out of balance?

  • High sugar diet, bad bacteria loves sugar
  • Over-use of anti-biotics
  • Too many processed foods
  • Living with constant stress (hello grief!)
  • Chemicals from smoking, drugs (prescribed, over the counter, opioids, etc.)
  • Too much alcohol (alcohol in moderation can be beneficial to the gut, but too much will negatively impact it)

Is all this information overwhelming?

There is so much information with respect to our gut and the impact it has on our health, that I will need to break it out into a couple of posts.

However, one area that most people can relate to is sleep, or lack thereof.

Approximately 90% of serotonin is made in the gut.

Serotonin has many functions in the body, one is sleep; specifically aiding one in falling asleep and staying asleep.

Serotonin is responsible for stimulating the parts of the brain that control sleep and waking. Whether you sleep or wake depends on what area is stimulated and which serotonin receptor is used. Any imbalance in your gut can greatly influence the production of serotonin needed for your body.

What can you do to improve your gut flora?   

  • Eat Whole Foods – processed foods contribute to the imbalance
  • Eat Foods that contain “good” bacteria (see below), such as yogurt or acidophilus milk
  • Get plenty of fiber in your diet with food
  • Eat fermented foods – Sauerkraut, Kimchi, Kombucha, Miso, Tempeh
  • Take probiotics and/or prebiotics

 

What is “good bacteria” aka, pro-biotics?

 

Trillions of good and bad bacteria live in your gut. As I’ve mentioned the key is to have a balance between the two. While the list of “good” bacteria is long and some are unique to each person, some common good bacteria amongst all of us are various strains of Bifidobacterium and lactobacillus. 

 

If you are choosing food with pro-biotics it will most likely contain one or both strains listed above.

 

While eating whole foods rich in pro-biotics is the best way to improve your gut flora, sometimes taking a pro-biotic capsule is necessary as well. Any time your immune system has been compromised, adding a pro-biotic to your daily routine can be very beneficial. As always, if you are taking medications please check with your medical doctor before taking any supplements.

Next time you have an important decision to make, weigh the pros and cons, then ask yourself, “what is my gut telling me?” And trust it!

Here’s to happy flora!

Many Blessings,

 

Pam

Kickin’ Plant Based Chili

Are you ready for some Football? It’s Superbowl Sunday!

 

In my book, football and comfort foods go hand-in-hand. Try this whole food, plant-based Chili, and you may never want to eat chili any other way.

Sure to satisfy the biggest meat eaters, this whole food, plant-based Chili will leave you wanting seconds and thirds!

It’s fairly simple to make, put all the ingredients in the crock pot in the morning and by dinner you’ll have a flavorful, hearty meal that’s great for Sunday night football or any occasion.

I’ve brought this Kickin’ Plant-based Chili to parties and received some rave reviews from meat eaters to vegetarians.

What did Chef Walt say? Definitely two thumbs up!

Servings: 4-6

Ingredients:

1 Yellow Onion, diced

1 Green Pepper, seeded and diced

1 Jalapeno, seeded and diced

3 Cloves of Garlic, minced

2 cups Low-Sodium vegetable broth (use more if you it doesn’t cover all the ingredients)

2 15 oz. Cans of Black Beans (rinsed)

1 15 oz. Can Kidney Beans (rinsed)

1 14.5 oz. Can Fire Roasted Diced Tomatoes

1/2 Cup Red Potatoes, peeled and diced (a little more is ok)

3 Tablespoons Cumin Powder

3 – 4 Tablespoons Chili Powder

1 Tablespoon Cacao Powder

1 Tablespoon Pure Maple Syrup

Sea Salt and pepper to taste

 

You can add the following before serving:

 

1 Cup to 1 ½ Cups Quinoa, cooked

½ Cup Cilantro, chopped

Optional: Diced Avocado added as a topping when serving.

 

Method:

 

Sauté onion, green pepper, jalapeno and garlic using ¼ cup low sodium vegetable broth until onion is translucent. Transfer to crock pot and add the rest of the ingredients, except quinoa, cilantro and avocado.

 

Turn the crockpot on high for 6 hours. Toward the end add the quinoa and cilantro.

 

Serve with diced avocado.

 

ENJOY!

 

Nutritional Benefits:

Beans:

Beans offer the benefits of an array of vitamins and minerals, but they are mostly known as an excellent source of dietary fiber and protein. 

Bell Peppers:

Bell peppers come in a variety of colors also ranging in bitterness and sweetness. I enjoy cooking with a combination to enhance the flavors of so many foods. They are a very good source of Vitamin C, beta-carotene, vitamin K and vitamin B6. They’re also a good source of thiamine and folic acid.

Tomatoes:

Tomatoes are a low calorie food, packed with nutrients. They are an excellent source of Vitamin C and K. They are full of anti-cancer phytochemicals such as carotene (especially lycopene).

Onions:

There are a variety of onions to choose from. They differ in size, color and taste. Each offers a slightly different flavor. For this recipe I chose red onions for their full, robust flavor. Onions are a good source of Vitamins C and B6, are a good source of folic acid and dietary fiber.

Garlic:

Garlic is an excellent source of Vitamin B6, good source of Vitamin C and contains numerous minerals such as: manganese, selenium, phosphorus, calcium, potassium, iron and copper.

Quinoa:

Quinoa is actually a seed, not a grain, which makes it gluten free. Botanically it’s a relative of spinach, beets and chard.

Protein-rich it has all nine essential amino acids. Contains a high amount of fiber. Contains essential minerals: magnesium, phosphorus and potassium.

Zucchini:

I leave the skin on my zucchini and add this vegetable to almost all my soups and chili. It’s contains a variety of vitamins and minerals, but the main ones are potassium and Vitamin A.

Cacao Powder:

The health benefits of the cacao bean are as follows:

  • Contain magnesium which is a major mineral needed for many functions in our bodies, like muscle and nerve function.
  • Contains fiber
  • Contains Iron

Contains flavonoids, a type of anti-oxidant that promotes general health and can help you to lower your risk of several diseases.

Maple Syrup:

Use real maple syrup, not the imitation pancake syrup, to reap nutritional benefits. Maple syrup is a very good source of the trace mineral manganese which is an essential cofactor in a number of enzymes used for energy production and antioxidant defenses. It’s also a good source of zinc. So while it’s a sweetener, it’s one of the most beneficial real sweeteners that I use regularly.

Avocados:

Avocados are a staple in my home and they are packed with nutrients. They are an excellent source of potassium and have an assortment of vitamins such as: B-vitamins, Vitamin A, and Vitamin E. One of the key benefits the avocado provides is it contains the essential fatty acids necessary for brain function, as well as growth and development. Our body can’t make essential fatty acids so it’s imperative we get these good fats by making healthy food choices!

Cilantro:

Cilantro, also known as Coriander, is an herb and a spice. In Europe and Asia cilantro has a long history of use to aide in digestion, combat inflammation and help to lower cholesterol. 

Eating Whole Foods

Eating Whole Foods

Hi There,

In last week’s post, about feeding the body, mind and spirit, I shared a variety of topics with you, that I’ll be covering this year. Each topic is intended to feed the body, mind or spirit, with the intent to have a healthier and happier life.

I also had the pleasure last week of hosting an evening with quite a few moms who belong to the food & wine club at my son’s school. The focus for that evening was also nutrition and eating whole foods! I always feel blessed to be part of a community that is supportive, but I was overwhelmed with genuine interest and stories I heard that evening from many ladies. Common theme, we want to make better, informed decisions with respect to the food we eat.

Whole Foods, what the heck does that mean?

Another common question I heard that evening is, “what exactly is a whole food?” Is it about the store, Whole Foods? Not really, but you can understand where the store got its name! Whole Foods, in this post, is all about the food a person eats, which of course you can buy at Whole Foods.

Up until recently, not many people refer to what they eat as a whole food. There will be references made to their food being plant-based, dairy-free, gluten-free, paleo, etc. but a “whole food?”, not so much. Also, all mention of whole foods is not to be confused with the Whole Foods 30 diet, which is restrictive and only used for short-term (30 days) to help detect food allergies. Confused yet? Read further and I hope I’ll clear up any questions you may have.

So, what the heck is a whole food?

A whole food is found in its original state or in a state that has been the least altered. Whole foods are unprocessed, free of additives, flavorings, nitrates, etc.

Examples of Whole Foods:

  • All fresh fruits & vegetables
  • Frozen, canned or dried fruits and vegetables with no added sugar or preservatives
  • Fresh legumes, nuts and seeds
  • Whole grains such as wheat, corn, rice (brown), bulgur, barley, quinoa, sorghum, spelt, etc.
  • High quality animal products that don’t contain nitrites or antibiotics.

 

Least altered refers to way some whole foods are produced for consumption. Whole grains are hulled (removes the outer inedible layer) but the whole kernel: the bran, germ and endosperm, is left intact.

Unfortunately, many grains used in packaged goods have been milled, which removes the bran and the germ. The bran and the germ contain the best nutrient of the grain. They contain the fiber, vitamins and minerals. When the bran and germ are removed, what’s left is the pure carbohydrate, which so many people want to stay away from these days!

That’s why most breakfast cereals and store-bought breads contain words such as, “fortified”. At some point, the nutritional facts started getting displayed on the packaging, and manufacturers knew they had to get the nutrients they took out during the processing of the grain back into the end product, hence additives.

Is the whole equal to the sum of its parts?

There has been some controversy (food, and what to eat, is a hot topic these days!) and question as to whether foods made from whole ingredients, such as bread, is really a whole food. In my book, the answer is yes. The trouble with information today is you will find varying answers at both ends of the spectrum.

I’m all about finding better alternatives that are realistic so changes can be life changes, not changes simply to lose weight or get better numbers on your bloodwork. While both have merit, studies have shown once a person reaches a goal (for weight loss or lower cholesterol), they revert to habits that got them there in the first place.

A good example of using whole food ingredients would be using whole grains to make bread. True bread has a few simple ingredients: flour, water and yeast. However, most packaged, store bought breads contain way more than these 3 ingredients. Also, most don’t contain the whole grain, or if they do, there have been preservatives and additives mixed in to prevent the bread from going stale as it makes its way from the processing plant to the shelf at the grocery store to your home.

A better choice would be to get whole grain bread made fresh from the store or bakery that contain no added ingredients. Many grocery stores have a bakery department and bake fresh bread daily, there is no reason for preservatives or additives to be used since the distribution is straight from the store to the consumer. If the ingredients aren’t listed, as a consumer, you can always ask what’s in the bread. The store Whole Foods and some retailers such as Wildflower have full disclosure that the breads they make contain no additives or preservatives.

So, while some can argue bread may not technically be a “whole food”, I disagree. If the product you are purchasing or making is made from whole ingredients, and no additives or preservatives are used, I say go for it. You are better off choosing a product that is made from whole ingredients, than choosing one that contains additives and preservatives.

Benefits of whole foods:

  • Whole foods contain fiber which aids in digestion.
  • Whole foods contain phytochemicals, which are nutrients that help our bodies fight off many illnesses and diseases.
  • Whole foods are more nutrient dense than the foods that have been stripped of their original nutrient content.
  • Eating whole foods can improve your gut health (be sure to look for next weeks post about gut health)

 

Some of the obstacles to eating whole foods:

  • Time to prepare the recipe from scratch
  • Eating a variety of whole foods (not just one group)

 

How much of my plate should be from whole foods?

Ideally, 100% of the food you eat should be from whole foods. Realistically, that may not always happen. Our busy lives today can interfere with all the good intentions to eat only whole foods. Some nutrition consultants will say to follow the 80/20 or 90/10 rule, where 80/90% of your foods is from whole foods and the other 20/10% is for convenience.

I believe there is no magic percentage. Listen to your body. Pay attention to how you feel after you eat a meal with only whole foods, and then compare it to how you feel after eating a meal that is not made from all whole foods. Notice your energy levels, any inflammation, any digestive issues?

Each person is different, and each person will react differently to the foods they eat. My goal is to help you determines the best foods for YOU!

Here’s to eating whole foods one meal at a time.

Many Blessings,

Pam

P.S. Send me an email if you have more questions about whole foods.

Happy New Year!

Happy New Year!

 

I hope you enjoyed the past holiday season, I certainly did. It was great to have all three of my boys’ home and under the same roof. The bonus was having family and friends visit and getting to spend time hanging out.

 

While our conversations weaved in many directions, one particular topic that was discussed the most was food and the desire to eat better in 2020. Whether it’s to lose weight or to improve our health, healthy eating is at the forefront of most new year’s resolutions.  

 

This really excites me and has given me a direct path for 2020. As a certified nutrition health specialist, with more than 200 class-hours under my belt, I feel this is an area where I can at the very least, share the knowledge I’ve learned and eventually take it to another level. I’m still working on what that looks like: coaching, podcasts, you tube videos, etc., but I promise as I figure it out, you’ll be the first to know.

 

 

What does holistic mean?

 

Holistic means “whole” and through the classes I’ve taken- I’ve learned how food affects our total well-being (body, mind and spirit) and the impact it can have on our lives. Conversely, how we feel mentally and spiritually can greatly impact our food choices. Have you ever indulged when feeling stressed? Who hasn’t?

 

At the time my husband Larry died I really didn’t understand the physical impact grief was having on my body and my immune system. I truly thought grief was just an emotional issue to be dealt with through therapy and counseling. 

 

Mind-body connection

 

I was naïve to the mind-body connection. Meanwhile, grief took its toll on me- spiritually, emotionally and physically. My adrenal glands (the ones that regulate the flight or fight response) were in overdrive and this eventually impacted my immune system, my thyroid and my whole metabolism.

 

The grief I faced also brought anxiety and depression into my life. I truly believe if I hadn’t taken care of myself by eating a healthy diet and following many stress-reducing wellness techniques, both these conditions could have escalated to a dangerous level.

 

What to expect in 2020

 

Listening to family and close friends as they share their struggles with me has renewed my passion for sharing the knowledge and training I received to be a Certified Holistic Nutrition Specialist.

 

Of course, the newsletter this year will still cover grief and the life challenges I face, but the emphasis will be on holistic nutrition to benefit our body, mind and spirit.

 

Sneak preview

 

Below is a sneak preview of some of topics I plan to cover throughout the year. Some topics I’ve covered before, but I will revisit with more in depth information.  

 

Top five topics for a healthy body

 

  • Eat Whole Foods/ lots of Greens
  • Drink plenty of water
  • Limit Sugar
  • Pay attention to serving sizes and portions
  • Slow down, ENJOY your food

 

Top five topics for a healthy mind

 

  • Sleep – are you getting enough?
  • Move throughout the day
  • Healing herbs
  • State of Homeostasis
  • Homeopathic remedies

 

Top five topics for a healthy spirit

 

  • Meditation/Quiet Time
  • Affirmations
  • Faith/prayer
  • Practice Forgiveness
  • Letting Go

 

These are just a handful of topics I plan to cover. If there is a specific issue you would like me to focus on, please send an email to: pamelasimon@pamelasimon.com.

 

No matter what challenges you may be facing, we are going to help each other out to be the strongest, healthiest and happiest we can be!

 

Here’s to feeling our best in 2020!

 

Many Blessings,

 

 

Pam

Ghosts of Christmas

Ghosts of Christmas

 

Hello Friend,

As I approach my 10th Christmas without Larry, I can’t help but reflect on how different each holiday season has been. I’ve been hit with quite a bit of nostalgia these past few weeks, especially now, as my kids are older and venturing off on their own paths.

I feel as if I can totally relate to Ebenezer Scrooge, from A Christmas Carol, who after being visited by Ghosts of Christmas past, present and future, he had a change of heart from a scrooge to a kinder, more gentle man. Yes, in the early years after Larry passed away, I felt like a scrooge.

Thankfully, each year, I’ve healed a little more, accepted it will never be the same, a little more, and opened my heart a little more too.

My heart will always ache for the presence of Larry when I wake up Christmas morning, but I do have many memories to carry me through the day.

Ghost of Christmas past

Unfortunately, memories can also be painful. The first Christmas without Larry was the most difficult and every memory, no matter how pleasant, was a punch in the gut. Everywhere I turned I was confronted with memories that were a reminder of the wonderful life I used to have.

Traditions

The holiday season used to be my favorite time of year. As a kid I used to love to help decorate the house, make cookies and watch all the classic holiday programs on television. Christmas day we had our extended family over for a big dinner celebration. Traditions were created and followed without fail each year. One could’ve video-taped the scene and hit replay each year that followed, the only exception is that we aged from year to year.

When Larry and I got married and had children, I couldn’t wait to create some new traditions for our family.

I relished in decorating the house once more! Having children and experiencing the joy through their eyes, really does make the holiday season seem like a miracle.

There were a few traditions I established when the boys were toddlers. Each year I would take the boys to Winter Wonderland at Navy Pier. Sometimes we went more than once!

Then, after putting the boys to bed, Larry and I would watch, It’s A Wonderful Life. Of course, each year I always fell asleep and afterward Larry would wake me up with a grin on his face and say something like, “Well, you missed it again!”

When the boys were old enough, we (ok, me!) added to our traditions by scheduling an outing to the Chicago Symphony Orchestra for their annual Christmas Yuletide production. It was fantastic.

The last tradition we established was our Christmas Eve dinner. Since we celebrated throughout the holiday season with extended family and friends, I cherished the intimacy of our small Christmas Eve dinners.

Hanging on to traditions

Larry passed away a little over two months prior to Christmas in 2010. I was in such a state of shock and heartache that I really wanted to skip over all the holiday celebrations that year. But, when you have three kids under 10, there’s no way that could happen. Nor did I want to, for their sake. Instead, I did what I thought would be best for them and tried to carry out some of the traditions we had established.

We went back to Chicago to spend the holiday with family. I didn’t know what to expect, but I had hoped going back to Chicago, I would feel Larry’s presence and all the traditions we had experienced together would put some holiday spirit back into my heart.

Little did I know, no matter what I did, it will never be the same, was the theme of that trip. Ghost of Christmas past haunted me at every turn.

We went to Winter Wonderland. Of course, the boys had fun. They went on the same rides, laughed, ice skated, ate junky food. I put on a smile, cheered when they made it to the bottom of the slide, oohed and aahed at the decorations. All the while I fought back tears.

I got tickets to the Holiday program at the Chicago Symphony again. One of Larry’s best friends, Chuck, (who has since passed away) and his family went with us. I was grateful to have someone who was close to Larry, share in this tradition, but it wasn’t the same.

On Christmas Eve, my brother and sister-in-law, broke their own tradition that year and generously invited the boys and I to have dinner with them. Again, it was comforting to be surrounded by family, but it wasn’t the same.

I was overwhelmed with love and support from family and friends. But beaten down by grief and couldn’t wait for the holiday’s to be over.  That first year the traditions were constant reminders of what I lost.

New traditions

Before the 2011 holiday season we welcomed the wonderful addition of our new puppies, Star and Cruiser. The boys wanted to spend their first Christmas with the dogs, which meant we wouldn’t travel to Chicago. I had mixed feelings, because it would be the first time, I didn’t see family or friends at all during the holiday season, but a part of me was relieved. I didn’t think I could take another year like the one before.

Without knowing it, we started to create new traditions.

We went to the train park (Scottsdale has an awesome light display at the train park!), we went to zoo lights in Phoenix. On Christmas Eve, the boys sang in the children’s choir at the mass, then we went out to dinner. It was the first time I had eaten out on Christmas Eve. I liked it!

One tradition we started, and continue, is to light a candle at the Christmas dinner in honor of Larry and all our loved ones who have gone before us. It is our way of inviting Larry into our celebrations. It may not be the same as having him here physically, but it’s all we have.

Ghost of Christmas present

Since my kids have grown, they no longer want to do some of the “traditional” holiday activities, zoo lights and the train park are not their thing anymore. Yet, I’m finding ways to cope. Instead of zoo lights, I’ll visit the Botanical Garden, which has a beautiful display of Luminarias, with some friends. Instead of the train park, we’ll choose an activity that is more age appropriate; bowling, escape room, etc. and still relish our time as a family.

One tradition we’ve kept: Christmas Eve mass followed by dinner. Only now, we have more family that joins us. Our Christmas Eve dinner out can include anywhere from 6-10 people!

Yes, I still miss Larry, only now the memories bring me joy instead of pain. I cherish subtle reminders of Larry. When I hear “The Drummer Boy” on the radio, I’ll tell the boys, “That was your dad’s favorite Christmas song.”  

My biggest pleasure today, my ghost of Christmas present, is seeing the boys picking out Christmas gifts for their girlfriends. They are loving, thoughtful gifts from their heart. Chips off the old block. Larry always gave the best gifts, because they were always well thought, carefully chosen, and from his heart.

I see Larry in each of my boys more and more as they turn into men. It makes my heart swell and yes, the holiday season is becoming my favorite time of year once more.

Ghosts of Christmas future

I know at some point my boys will have families of their own and want to create their own traditions. How I will miss Larry in the future. We were supposed to keep each other company!

There was a time when any thought of the future without Larry would be gut wrenching. But now that my own kids are young adults, I do look forward to a time when I can see the magic of Christmas through the eyes of little ones once more. Way, way, into the future, God willing!

Thankfully, I have wonderful relationships with family and friends, so I know I will never truly be alone.  

I pray this season you can reconcile your Ghosts of Christmas and enjoy spending it with family and friends.

Many Blessings,

 

Pam

Homemade Vegetable Broth

Homemade Vegetable Broth

Hello there!

I hope you had a good Thanksgiving. I was ecstatic and blessed to spend it with my 3 boys. It was the first time in a couple years that we were all together on Thanksgiving due to their sports schedule. This year the stars aligned, and travel destinations allowed for us all to come together. We traveled to the University of Notre Dame for a hockey tournament for George and his high school team.

While it was a great weekend, and I love to travel, I came home exhausted and fighting the onset of a cold. All the holiday fixings, eating out, enjoying a glass of wine (or two!) and being enclosed in an airplane (where it seemed like everyone was sneezing or coughing!) certainly put my immune system on high alert.

I’ve mentioned juicing in a previous post, “Boost Your Immune System,” to boost the immune system, but another remedy I can count on to infuse a lot of vitamins and minerals into my system quickly is broth. There’s a lot of hype about bone broth these days, however, I prefer simple homemade vegetable broth.

Vegetable broth contains a vast array of vitamins and minerals that our bodies need. It’s relatively inexpensive and easy to make. I will use the homemade vegetable broth to make soup or I will pour approximately 12-16 ounces in mason jars and heat one up each day and drink it, just like I would a cup of tea.

Between juicing and drinking vegetable broth my cold symptoms will be gone in just a few days. With all the activities I have planned over the next few weeks I need to be as healthy as possible.

If your prepping your vegetables, see “Meal Prep 101,” then you already have the fixings to make vegetable broth. You can use the vegetables that I suggest, see below for cooking method, or you can choose your own favorites, either way you’ll be left with some awesome broth that you can use immediately or store in the refrigerator for up to five days.

Storage tip: If I’m not making soup that week, I will fill up 12-16-ounce mason jars and freeze the broth. That way I can make myself a bowl of soup any time I want.

Here’s to a healthy and happy immune system!

 

Servings: 2 Quarts or 4 Pints (for freezing)

 

Ingredients:

1 Organic yellow onion

2-4 cloves of garlic

1 lb. Asparagus stems

2 Broccoli stems

1 Cauliflower core plus leaves

Trimmings from celery, include leafy parts

1-2 tsp. Salt

1 tsp. Black pepper

Optional:

Peppers, any color chopped

Carrots, include ends and leafy parts

Basil

Any other veggie trimmings you have!

 

Method:

Wash and prep vegetables, see “Meal Prep 101,”

Save trimmings, stems, peels, any part of the vegetable you would normally throw out.

Place all the trimmings in a large stock pot, add water to fill ¾ the pot.

Add salt and pepper and bring to a boil.

Boil until liquid is reduced by half, approximately 1 hour.

Fill with more water to bring the level back to ¾ the pot, bring to a boil, then reduce to simmer.

Simmer approximately 1 more hour.

When finished, turn off cook top, allow to cool for 30 minutes, then drain the vegetable trimmings using a mesh strainer to capture all the small pieces. Use immediately for soup or pour into a glass storage container.  

Meal Prep 101

 

Meal Prep 101

 

I know I sound like a broken record when I’m constantly advocating to eat a diet with lots of nutrients, as I mention again in today’s post. One of the roadblocks I hear from people is they don’t have time every night to prepare their meals.

 

I get it, eating healthy does require time to prepare the food. I feel the same most nights. From the time the boys get home from school until dinner it’s pretty hectic in my house. I don’t always have a lot of time to make dinner, especially if it involves washing and chopping vegetables. I’ve found preparing my vegetables ahead of time can ensure I’m able to have vegetables, especially greens, at every meal.

 

Here are some helpful hints:

 

  • Create a menu for the week ahead of time. This will also help with grocery shopping.

 

  • Find a day (or two) of the week where you can dedicate time to washing, chopping and storing your vegetables.  

 

  • Most raw vegetables can last 5-7 days in the fridge. 

 

  • Any leftovers can be used to make stock (that will be another post!)

 

Now you can quickly steam, roast or saute your vegetables. Or, have the fixings to put together a great salad! 

 

Here’s to healthy eating, Enjoy!

Holiday Salad

Holiday Salad – 2 Ways

Gluten-Free & Dairy-Free

 

This salad came to fruition one day as I opened my refrigerator and tried to find something for lunch. I had a bunch of leftovers from the previous nights dinner and started throwing everything together on a plate. I added some fresh heirloom tomatoes and avocado.

 

Over time I’ve enjoyed this salad many ways. I use different salad dressings, depending what I have a taste for that day, and I’ve served it both ways, with the potatoes and asparagus warm or cold.

 

Basically any way you choose, it tastes great!

 

This would make an awesome addition to any holiday dinner!

 

Which dressing does Chef Walter choose when he eats this salad?

He prefers to dress his salad with the cider vinaigrette while his wife enjoys the white miso vinaigrette.

 

Our house is divided as well, that’s why it’s so nice to have options!

 

Serves 4

 

Ingredients

 

1 bunch Standard (Pencil) Asparagus Spears

1/2 teaspoon Sea Salt

1/4 teaspoon black pepper

1/2 – 3/4 cup Organic Vegetable broth

 

4 cups Organic Red Potatoes, washed, cut into quarters 1/2″ thick

1 tablespoon Olive Oil

3/4 teaspoon Sea Salt

1/8 teaspoon Black Pepper

3/4 cup Organic Vegetable Broth (low sodium)

 

2oz Baby Arugula

2oz Mixed Greens

2oz Organic Romaine Lettuce

1 -2 Large Heirloom Tomato diced or cut into small wedges

1 Ripe Avocado

1/2 Red Onion sliced

1 can Organic Northern Beans, drained & rinsed (optional)

 

       
 

For The Cider Vinaigrette:

1/2 Cup Olive Oil

1 Clove Chopped Garlic

1T Dijon Mustard (I prefer 365 Organic)

2T Apple Cider Vinegar

 

Mix all ingredients, toss over salad

 

 

For The White Miso Vinaigrette:

1T White Organic Miso (must be organic!)

1/4 cup Organic Tamari (gluten free soy sauce)

Juice of One Lemon

 

Mix all ingredients, toss over salad

 

 

 

 








For the Red Potatoes:

Pre-heat oven to 450 degrees. Put in bowl potatoes, olive oil, salt and pepper. Toss potatoes to coat all of them with oil and seasonings. Put in 3-4 qt casserole dish, pour vegetable broth over potatoes.

Cover and put in oven for 40 minutes. Toss halfway through.

When potatoes are done you can assemble salad to eat immediately, but also put some in the fridge and eat cold the next day.

 

For the Asparagus:

Wash and trim ends of asparagus, about two inches, discard the asparagus stems.

Place the asparagus spears in a large sauté pan, add 1/2 -3/4 cup organic vegetable broth.

Sauté over medium heat, sprinkle salt and pepper evenly over asparagus.

When the broth begins to boil reduce heat and cover for 3 minutes to lightly steam asparagus.

I like my asparagus slightly crunchy, especially if it is to be saved for the next day. 

 

To Assemble The Salad:

Wash, rinse & dry the romaine lettuce. Toss with baby arugula & mixed greens. Add one of the vinaigrettes. Divide onto 4 plates. Cut your heirloom tomatoes into small wedges and cut your red onion into thin slices. Seed, dice and scoop the avocado onto the dressed lettuce. Next, add your warm potatoes & asparagus spears. Arrange your salad any way you like!

 

 

ENJOY!

 

Here are some of the nutritional benefits this salad provides:

Apple Cider Vinegar:

There are numerous benefits to apple cider vinegar, but I like it for the benefits it offers my digestive system. It’s beneficial in building up good bacteria in your gut and helps to build (or maintain) hydrochloric acid which is vital and necessary for the proper digestion of food.  

Avocado:

Avocados are a staple in my home and they are packed with nutrients. They are an excellent source of potassium and have an assortment of vitamins such as: B-vitamins, Vitamin A, and Vitamin E. One of the key benefits the avocado provides is it contains the essential fatty acids necessary for brain function, as well as growth and development. Our body can’t make essential fatty acids so it’s imperative we get these good fats by making healthy food choices!

Asparagus:

Very good source of Vitamin A and C. Good source of some major minerals: calcium, iron and potassium. Excellent source of dietary fiber. It also contains almost 3 grams of protein per cup.

Beans:

Beans offer the benefits of an array of vitamins and minerals, but they are mostly known as an excellent source of dietary fiber and protein. 

Leafy Greens:

Leafy greens provide an excellent source of Vitamin A and K. (Vitamin K is necessary for the absorption of calcium) Leafy greens also provide iron, folate and potassium, although the amounts vary by choice of green. General rule of thumb, the darker the green the better!

Potatoes, Red, baked with skin on:

Potatoes have gotten a bad rap over the years, however, with the skin on potatoes offer an array of vitamins and minerals. They are an excellent source of potassium. Another good source of protein and fiber. Contains essential minerals; calcium, iron, magnesium and phosphorus.

Fermented Soy products:

While there is a lot of controversy surrounding soy products today one indisputable truth is that fermented soy products such as: miso, tamari and tempeh (to name a few) are actually VERY beneficial to our over-all health. The only caveat is that it must be organic. Soy is one of the highest genetically modified crops in the United States and I am not a fan of GMO’s.