Could your friends be making you fat?

Our friends influence us in many ways through social modeling- our tendency to mimic the actions of those around us. With those surveyed in the global edelman Health Barometer survey (2011) forty-three% said their friends and family have the most impact on personal health lifestyle. Have you taken a look at the health level of those you spend the most time with? Are they active, at a healthy weight, choose healthy foods, refrain from unhealthy behaviors? What impact are your family and friends having on you?

Here are some other stats to get your thinking:

• Your chance of becoming plump if a friend does increased by 57%.
• If two people dine together, each will eat 35% more than if they dined alone.
• If more than seven friends dine together, they will consume more than 96% more than they would solo.
• Eating behaviors are dictated by a tableside “pacesetter” who unknowingly sets the standards as to how much and how fast people eat.
• People cite failure to sustain a behavior change due to lack of ongoing social support.

I’m not saying don’t eat out or stop hanging out with certain friends, but becoming aware of what influences your actions can help you change unhealthy behaviors. 

Clearing Exercises

Losing weight, eating healthier, exercising consistently, and reducing stress are all behavior changes. No matter what it is you want to change, you might doubt your ability to be successful. In Shakti Gawain’s book Creative Visualization she has a clearing exercise to use if a person is having trouble realizing a goal or has resistance to that goal.

 Here is a summary of the Activity:

On  piece of paper write on the top “ The reason I can’t have what I want is…………”  then begin to list of as many thoughts that come to mind. Don’t get too detailed, but just write.

Some examples she includes:

• I’m too lazy
• I don’t have enough money
• It is too hard
• I’m afraid to

Repeat the activity, but rewrite the reasons stating the thing you want to achieve. For example, “The reason I can’t lose weight is……..”

Then write a list of all the most negative thoughts and attitudes about yourself, other people, relationships, the world, and life. Sit quietly with the list and allow yourself to experience. If emotions and feelings come up, force yourself to stay with them.

Go back and rewrite these thoughts and statements to be positive. Use these as affirmations to repeat to yourself often throughout the day to reprogram the negativity and resistance.

Smoothie Recipes

Many of use are so focused on cutting things out we forget to add healthy foods with antioxidants back in. Smoothies are a great way to do this. They can be used for breakfast, mid morning snack, right after exercise, or even an evening snack. There are so many options for ways to make smoothies it just takes finding your favorites and having the items around to make them.

Here are a few of my favorites that hit all different taste buds:

Banana/ Peanut Butter

2 scoops chocolate protein powder
1 cup almond or coconut milk
1 tbsp natural peanut butter
1 small banana 

Sunrise Smoothie

1        cup almond or coconut milk
1 banana
1/3 cup draned canned apricot halves
2 tbs orange juice
2 tsp toasted wheat germ
1 tsp vanilla extract

Tangy Cherry-berry Sipper

1 cup ice cubes
1/2 cup sliced strawberries*
½ cup pitted halved cherries*
½ cup lowfat plain greek yogurt
2        tsp ground flaxseed
¾ tsp vanilla extract

* I use frozen fruit when cherries and strawberries are not in season. If you use frozen you don’t necessarily need ice.

 Nutty Apple Cinnamon

2 scoops vanilla protein powder
1 cup almond milk or coconut milk
¼ cup apple sauce or ½ apple
cinnamon to taste
1 tbsp raw pecans or raw almonds slivered

NOTE:All of the above recipes can be thicker by adding more ice or thinner by adding water or more milk.

Enjoy! 

Barley and Mushrooms and Root Veggie Medley

I had many individuals request some recipes. There are a few of my favorites that I have made the last week. The funny thing is they are actually recipes from cookbooks for my 9 month old.

Barley and Mushroom

 Ingredients:

1 cup Pearl Barley
2 tbsp butter
2 garlic cloves minced
12 oz cremini mushrooms finely chopped
2 cups low sodium broth
¼ tsp salt
½ tsp pepper
½ tsp dried thyme

Directions:

• In a dry saucepan over medium heat, toast barley, stirring often, until it starts to brown (about 3 minutes). Transfer to a mixing bowl.
• In same saucepan over medium heat, melt butter. Add garlic and cook until aromatic (about 1 minute). Stir in mushrooms and cook until they release their liquid and become tender (about 3 mintues). Stir in barley, stock, ½ cup water, salt, pepper, and thyme. Bring to boil over high heat, reduce heat to medium low, cover, and simmer until barley is tender (30-35 minutes).

Root Veggie Medley

 Ingredients:

2 sweet potatoes or yams
4 parsnips
4 carrots
4 Tbsp extra- virgin olive oil
4 tsp minced fresh rosemary
½ tsp salt
½ tsp pepper

 Directions:

• Preheat oven to 400 degrees. Peal sweet potatoes, parsnips, and carrots. Slice veggies into rounds ½ inch thick. Cut sweet potatoes rounds into quarters or as needed to match the size of the parsnips and carrots.
• Put veggies in a ceramic or glass baking dish. Drizzle with olive oil, sprinkle with rosemary, salt, pepper, and toss to coat.  Roast until vegetables are tender (20-30 minutes)

Adapted from Cooking for Baby: Wholesome, homemade, delicious, foods for 6 to 18 months by Lisa Barnes