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Velma's LeanZine, Issue #004 -- New Year, No Resolutions 2013
December 31, 2012
Hi there!

Happy New Year!

How did you make out with the holidays? Are you pleased with how you did, or did you backslide into your old patterns/behaviors and looking to find your way back to "healthy" again?

I can certainly admit to some backsliding (this e-zine being one of them), I personally think it can help keep us sane. I also took some much earned time off from work - sometimes you just need a break to get a fresher perspective.

You certainly haven't heard from me in quite a long while. Many of you have asked me about this LeanZine, which I appreciate as I don't want to be "clutter" in your inboxes. My most sincere apologies for being absent for so long. I really do try to research and find pertinent and useful information before I hand it over to you. Frankly, most of my life/client experiences serves as most research.

I do all my own web design, updates, and writing. My web host (the people who help me provide my site and LeanZine to you) has overhauled their entire system and the way we as domain site owners put things out to you. This is great and frankly no excuse as they have made my job almost entirely easy, but even still, I had some things I had to go and brush up on before I could proceed with any regularity. I am certain you remember having received an unfinished ezine (or two) due to the fact that I pushed the wrong button, or didn't push a button or added the wrong launch time (like a.m. instead of p.m.). Suffice to say that I hope I've worked out all the kinks and bugs. I will try to keep them at bay as much as possible;o)

With all these things in mind, there's still so much for me to learn in this game of electronic communication of Search Engines and Search Engine Optimization (SE's and SEO's) etc.

My initial plan for my website was just to be reachable to my clients; know where I was teaching, and to answer any questions I kept hearing repeatedly and as quickly as I could. I feel I've gravely accomplished this, and it still needs some work and organization.

In case you haven't had the chance to visit my site recently, here is a look at some of the newest additions to my site:

Portion Control
Selective Proteins
Selective Carbohydrates

I've tested an information page about fats to some of you and you've let me know that the information is confusing, so I'm still working on a comprehensive, least confusing page to cover fats.

Over the next 6 months to a year, my website will be getting an overhaul with videos, audios, places to take in your valued contributions, and a far more user friendly and less confusing site, so look for that to change.

Thank you for your patience, I hope to keep you on board and I also want to take a moment to say "WELCOME" to my newest subscribers. I promise not to disappoint. Let's rock this year shall we?

5 Important Tips for Eating Out

Many people have asked me what to do when eating out as we don't always have time to prepare our own food and even though we still want to eat well, we don't want eating out to wreck all of our strides we may have accomplished thus far. Here are some tips to keep you on the straight and narrow:

  1. Eat Slowly
  2. ....yes, and the reason you've heard this a gazillian times before is because it works, so take heed.

    Check in with how hungry you are, try to sit down and relax and take about 15-20 minutes to eat your meal if possible. Make sure you stop eating when you are about 80% full to prevent that overstuffed or bloated feeling.

  3. Do you have a protein dense food (see previous article for examples of selective proteins)on your plate?

    Are you about to eat at least a palm-sized portion of protein dense food? Remember according to the links above, women get 1 palm-sized portion and men get 2.

  4. Do you have enough veggies?

    I have to admit I struggle with the veggies. I don't like anything out of a can, and I'm not particularly fond of frozen vegetables - I don't care how soon they freeze them when they're picked. I generally enjoy fresh, in season and organic. That's a tall order. It's getting easier and easier to find this, but be prepared to pay for it. If you find a great frozen alternative that fits the bill that's not dripping in a sauce of any kind, please pass it my way.

    Are you about to eat a large portion of veggies (see previous article for examples of selective carbohydrates)? Fresh(raw), steamed, stir fried, broiled, or blanched are your best choices. One serving is about 1 fist-sized portion and you should try to eat a few portions per meal.

  5. Where are your carbs and what kind of carbs are they?

    If you still have fat to lose and you have not worked out that day, then stick to an extra serving of vegetables and less of dense starchy carbs - even it if is an unadulterated whole grain source. Think of a starchy carb source (see previous article for examples of selective carbohydrates)as a payment for a good workout.

    If you have had a workout for that day, then choose from an unadulterated starchy carb source (see previous article for examples of selective carbohydrates), but not more than your vegetable portion.

  6. Where is the source of your fats coming from?

    It is imperative that you get your fats from many different sources: whole food sources like eggs, meats (preferably organic), wild caught fish, olives, nuts and seeds. Try to spread these kinds of fats throughout the day.

Product Discovery

I've recently discovered coconut flour as a substitute for regular flour. I've honestly only used it in this brownie recipe that follows (just click on the link). I always ran away from any sort of baking recipes as it's never been good for my bottom line (pun intended), but I wanted to try this for the following reasons:
  • Low in Quickly Digestible Carbs(which means no sugar spike)
  • High in Fiber

This is a gluten free product, but not the main reason why I wanted to try it.

Also, please be forewarned that this product is very expensive.

Eat Clean Brownie Recipe

Bob's Red Mill Organic Coconut Flour

(Click here for a quick review about why you need to be concerned about blood sugar spiking.)

Too Much, Too Little, Too Late?

Admittedly, one of the things I hate is once something is determined good for you, (or not good for you) there then begins this onslaught of products with extra of that ingredient (if it's been determined that it's good for you) or the ingredient has been completely eliminated (if it's been determined that it's bad for you).

Here are just a few examples the ones that are good for you and have since become overdone:

  • Olive Oil (Extra Virgin Olive Oil)
  • Oat Bran
  • Oatmeal
  • Wheat (or wheat germ/gluten)
  • Coconut oil
Here are just a few examples of the ones that are (allegedly) bad for you:
  • Wheat (or wheat germ/gluten)
  • Pasta

I put that out there to say that I proceed with much trepidation when something is made mention of being either good or bad for you. It can become abusive.

For example, one day when going through the grocery store to pick something up, I noticed that a pack of licorice has on it "gluten free". If licorice has never had gluten in it to begin with, then why is it now important for you to tell us that there's no gluten in it? It can get silly.

Please don't misunderstand - I do believe that there are issues surrounding gluten. The food we ate is not the food we eat today and I think lots of our intolerances may come from eating too much of something (or avoidance) because of it's "health" value, and then from there having it dumped into every product and it ends up in everything - virtually impossible to ignore or avoid.

I do understand that there are instances where the places the licorice or other product may have been manufactured makes it prone to gluten or peanut residuals, that's not what I'm saying.

What I mean by abusive is when you're just making claims on a label that you know everyone has become increasingly concerned about to sell more of that product.

Stevia is next on the block. Even though it is a natural sweetner made from the Stevia leaf, what could be bad about that right?

Where it becomes abusive and made apparent that we are all trying to avoid artificial sweetners and are making our move over to Stevia, Stevia winds up in absolutely everything, and cutting corners in production to mass produce becomes commonplace, so we begin to consume more of it than we realize, and so because of that we begin to develop intolerances of it and side effects we would not normally have had if we were aware of our own consumption. In addition to that, since it becomes massed produced, the original product is lost and so is the initial way we were consuming it to begin with. In the end it has turned into a different product because the dollars are more important than the sense and sensibilities of the bodies. I hope that makes sense.

It's not that intolerances aren't very real for some. Please don't misunderstand that's not what I'm saying here. That doesn't all of a sudden make it unhealthy for everyone, or that it can't be monitored to reduce the negative effect. I think we're too quick to say, "It's bad! Let's dump it!" Balance is being increasingly ignored and manufacturing and original source is not being considered.

Let's take another and last example: The sun. A simple example. We all know that we need some sun to not have to take vitamin D artificially.

It has been suggested by some vitamin D researchers, for example, that approximately 5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis and that the moderate use of commercial tanning beds that emit 2%–6% UVB radiation is also effective. Individuals with limited sun exposure need to include good sources of vitamin D in their diet or take a supplement to achieve recommended levels of intake.

We know some sun is good for you - it is now recommended 10-15 minutes day for fair-skinned individuals (with no protection) is considered "safe" or okay by the USDA and if darker-skinned, a little longer. We all know what happens when we get too much of it, right? SKIN CANCER, or so we've been conditioned to believe.

The truth is there is not enough information or consensus to determine a safe level of sun exposure at this time.

I'm certainly not saying skin cancer is not a very real concern, but the stuff created that's not needed in light of this recommendation, like say SPF 492? (I'm exaggerating.) Is that high of a level really needed? We do need some protection, obviously, but if one is good, then too many is somehow better? This is not the case.

Be careful when you hear about the next good or bad thing. Be suspicious. Ask me. If I don't know, I will find out and feature the subject in my next ezine.

As always, if you have any comments, thoughts, or questions don't be afraid to CONTACT ME!!

In the meantime, please take care of yourself. You're worth it and you deserve it! - Velma

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