Is There Such a Thing as a Healthy Indulgence?

Is There Such a Thing as a Healthy Indulgence?

I sure hope so, because I LOVE me some good Starbucks coffee, and isn't this quote so true? Sometimes the "best version of me" does come right after an indulgence...

So is there a healthy indulgence? This is one of those questions that every health professional answers differently. I guess it depends how you define indulgence, and what you consider healthy. I was raised by a mother that preached moderation in everything, so naturally, I have carried that over into my health coaching practice. When people ask me what I think of a certain diet, my first question is always, what foods do you have to deprive yourself of? Odds are, if you have to deprive yourself of a main food group, or of your favorite food, the diet isn't going to last long term because it's not sustainable. Which brings me back to the matter of healthy indulgences.

Have you ever met anyone that never, ever indulged? I haven't. I've met thousands of people that have disciplined themselves to eat a strict diet that was devoid of any and all indulgences for a period of time. Every single one of these people eventually fell off of the diet wagon. Without being allowed to indulge, people get fed up, burnt out, and become bitter about the extreme lengths that they have to go to in order to be healthy or look good. One bad day and their diet is down the drain. I know you've been there. You work so hard to fit into that outfit, or hit that number on the scale and then you receive some bad news and before you even realize you're doing it, you reach for the ice cream. And once you start, you can't stop. You realize that you forgot just how GOOD ice cream tastes. This is followed by a lot of binge eating, and before you know it, you are back to your old habits, your old weight, and your old health concerns.

The key here is moderation. Eating a pan of brownies every night is not moderation. Drinking three bottles of wine every night is not moderation. These are unhealthy habits, a form of binging. When you partake in your "guilty pleasures"on a regular basis, you will be more healthy over the long term. You won't ever get burnt out from eating the same foods over and over. You won't end up bitter because of extreme restrictions. You will still be able to enjoy food on a regular basis, while you maintain a healthy life. There will be no more yo-yo dieting and binging cycles.

So, is there a healthy indulgence? Yes, absolutely yes. Indulging, in moderation, is 100% necessary. Even the healthiest individuals on the planet indulge. Everyone has their own way of indulging, their own choice foods. What you indulge in, whether it's ice cream, alcohol, pie, or coffee, that doesn't matter nearly as much as the amount that you have.

To make sure you're having your "guilty pleasure" in moderation, stick to the basic principles:

1. Don't let an indulgence replace the main staples in your diet (fruits, veggies, whole grains, and protein)

2. Have a regular schedule, and know your limits. Coffee is my guilty pleasure. I generally stick to a schedule of two cups per week.

3. Know your limits. I will admit that every once in awhile I have three or even four cups of coffee in a week, but I never have five. Four is my absolute limit.

4. Have accountability. This is the most important rule of all. If you have someone else to keep you accountable and help you in your weak moments, you will have a much better rate of success.

I hope this frees you from any guilt you feel, and allows you the pleasure of partaking in your favorite indulgences! For more health related info, follow me on twitter @Abby_Shroka or go to my website abbyshroka.com

Wishing you all Health, Hope, & Happiness
Abby

Foods to Eat More of in 2013

Foods to Eat More of in 2013

This is just a list I put together. All of these foods have tons of healing properties. If you start adding even half of them into your diet, you won't be sorry!

Brown Rice
Brown rice has been around for thousands of years, but only now getting the attention it deserves. Evidence suggests that brown rice may have more cancer-fighting antioxidants than blueberries or blackberries. It's also loaded with fiber and B-vitamins.

Horseradish

Looking for a condiment that will give kick to your food while kicking cancer risk as well? Then add some horseradish to a sandwich or salad dressing. Horseradish comes from the same family as cancer-fighting superstars broccoli, cabbage, kale and cauliflower. Horseradish contained high amounts of glucosinolate, a natural compound that has been found to be a powerful dietary ally in preventing cancer.

Blackberries

Move over blueberries, blackberries may have you beat! Blackberries have been found to be higher in antioxidants than their blue counterparts. While both berries are fabulous in terms of fighting off disease, blackberries are often the understudy to blueberries. This year, why not make them center stage? Their anti-inflammatory effects not only may help to prevent cancer, but may do wonders for your skin as well!


Black Beans

This plant-based protein is high in fiber and iron -- giving new meaning to the term "nutrient density," and making it a dream food staple for individuals hoping to shed a few pounds! Black beans are especially effective for those who eat very little meat, are vegetarians, or vegans. 


Pears

With new and exciting super fruits being introduced to the market, sometimes it's easy to forget that some simple fruit staples are still some of the best. Pears are high in fiber and vitamin C and may  reduce your risk of cancer.  Studies have shown that pears may help reduce the incidence of gastric cancer by decreasing bile acids in the intestinal tract.

Onions

Onions are not only a great way to add taste to your meals, but may also help to reduce your risk of stroke as well. A flavanoid known as rutin, which is present in onions, is credited for reducing the formation of blood clots. 

Black Pepper

A few sprinkles of black pepper not only add great flavor to your food, but it may also help to block fat! A compound in pepper, known as piperine, helps to block the formation of fat cells in the body. If you're going to spice up your food, why not choose something that will help you keep the weight down? 

Purple Potatoes

If you think all potatoes are the downfall to your weight-loss plans, think again! Eating a moderate serving of purples potatoes once a day may help to lower blood pressure in obese individuals without causing weight gain. As a rule of thumb, the more color a fruit or vegetable has, the better it is for you. That's because vibrant hues in whole foods are created by powerful phytochomeicals that help to reduce inflammation and overall disease risk.

For more information on healthy foods to eat this year, you can visit my website here, or contact me directly at abby.shroka@gmail.com

Wishing you all Health, Hope, & Happiness

Abby

I'll Have Plenty of Time to Sleep When I'm Dead

I'm tired. I'm really tired. I'm struggling to write this blog, or do anything for that matter, because I'm so tired. At first, I wasn't even going to write this blog because I felt like a hypocrite. How can I write about the importance of sleep when I'm running on very little sleep myself? The bottom line is, sleep is important, we all know that, but sometimes we all (including myself) need a reminder of why. It's so easy to sacrifice sleep in order to have more time, especially now that we have Starbucks, sugar everywhere, Diet Coke, and Red Bull to get us through the day. But, just because it may be easy, doesn't mean lack of sleep is the best choice.

As I was yawning my way through the day I realized something very strange. People like to brag about the fact that they don't sleep at night. Why do people brag about lack of sleep? I know you've heard it before..

"I only got three hours of sleep last night."
"I didn't go to bed until 2am."
"I've been averaging 4.5 hours of sleep this past week."

Although people say these things in a general "feel sorry for me tone," most of the time people end up trying to one up each other about who is the most tired and it turns in to some sort of weird competition.

"I was up until 2am because I was working." This may be said in a "feel sorry for me tone," but what it really says is that "I'm a harder worker than everyone else who went to bed at a decent hour."

Another common one is this: "I've been averaging 4.5 hours of sleep this week because my daughter has been sick." What this is really saying is that "I'm a better parent than you because I stay up with my child when they are sick at night."

lack of sleep has become a way to define toughness. Being tough is a great trait. I never would have been able to run like I did if I didn't have a little toughness in me. The problem with being tough is that it can lead to bad habits, and that is the case with lack of sleep.

The simple truth is this: Sleep is important. Sleep is very very important. There is a direct correlation between sleep and weight loss, hormone balance, chronic heart disease, and cancer. And that's just the physical side of it. Sleep also is good for the brain. It improves memory and reduces feelings of depression. Who doesn't want that?

The bottom line is this: you can choose to take the tough guy approach and decide to sleep once you're dead, but if you do that, you will be dead, disabled, or dysfunctional much sooner.

Wishing you all Health, Hope, & Happiness
Abby

Satan is super scary. In fact, he's terrifying. You know that verse that talks about how Satan prowls around like a roaring lion looking for those he can devour? That's what I think of when I think of Satan.  Steal, kill, destroy. That's what I visualize. Sometimes I get so caught up in this fear of Satan, this despair, this black hole; that I forget what's on my side. I forget that there is hope. Most of all I forget that Satan cannot and will not win. Ever. Does he win battles everyday? Yes, but he doesn't win the war.

This is Satan's biggest ploy over me. That he is scary, he is absolute, he never stops, he never leaves, and mostly, that he is powerful. While these things may have some small truth to them, the real ploy lies in the fact that I think Satan possesses these traits to an extent that God can't win. I forget just how big God is. How mighty God is. How powerful God is. How much authority God has over everything.

He's the God that conquers giants
He's the God that calls out kings
He's the God that parts the seas
He's the God that shuts the mouths of lions
He's the God that tells the dead to rise
He's the God that walks through fire
He's the God that calms the storm
He's the God that walks on water
He's the God that protects and provides.
He's the God that stomped Satan to the ground
He's the God that will bind Satan in the pit.
He's the God that saved us all from sin.

He is my God, your God, our mighty God. There is NOTHING that Satan can throw at me that God cannot protect me from.

Is Buying Organic Worth the Price You Pay?

It doesn't take a rocket scientist to know that organic foods are more expensive than "regular" foods. Organic dairy products are especially expensive, so it's hard to believe that it may be worth it to buy organic. In fact, only you can decide if it is worth it for you to spend your money on organic dairy. Here are the facts, you decide:

1. Organically raised cows aren't pumped full of synthetic growth hormones. Don't think this is a big deal? More than 70% of the antibiotics in our country are used on livestock. Female cows are given drugs that allow them to milk while pregnant. (Normally, you cannot milk while pregnant. It will cause the fetus to die). That means the milk that we drink is not only infected by all the antibiotics that cows are pumped with, it's also full of pregnancy hormones, and synthetic hormones used to keep the fetus alive. 

2. Grass fed cows produce milk that is higher in conjugated linoleic acid. In a study conducted by Harvard researchers, people with higher levels of CLA in their tissues had a 36% lower risk of heart attack. Are you at risk of a heart attack? Is there a risk of heart attacks in your family?

3. Organic milk has MUCH higher levels of omega 3's. While we all know that omega 3's are all the craze right now, most people have no idea why they're so beneficial. Omega 3's reduce inflammation in the body that lead to arthritis, joint pain, heart disease, and more. Omega 3's also protect your brain. 

4. One of the scariest side effects of synthetic growth hormones is a hormone called insulin growth factor 1. This hormone has been linked to high rates of breast cancer in women below 40 years old and this hormone is present in all milk that comes from cows that are fed synthetic growth hormones - in other words, it is present in all milk that is not labeled organic. 

We all know organic milk is expensive. It's hard to make that weekly investment when you're broke. I get it. I fight it every week. Ultimately, I have made the decision that I want quality in my years, not just quantity. Whether you choose to make this decision or not, you deserve to know what a few extra bucks every week can do to you, or do for you, when you're older.