My book is in the house!!!!

Many of you know that I finished writing a book called "Your Drug Free Guide to Digestive Health". It is a great handbook of common digestive disorders and their natural solutions.
I have a number of copies at the office or you can order online, by going to http://www.volumesdirect.com/detail.aspx?ID=3930
I hope to have it in a few bookstores and many health food stores. It will also be available online at Chapter's/Indigo and Amazon in the next few weeks.
Heather Caruso
www.carusohomeopathy.com

A Work in Progress

Journey to the Center of My Girth continued, week one:

Blogging my diet and exercise is tedious. However, there is strength in sharing my information. For those who want to see what foods work for those who want to lose and also to show that the proper ratio and calories count. I think some may be interested in what I am supplementing with: Douglas Labs Weight Management pack, twice daily, calcium, glucobalance multi vitamin, flaxseed oil and kelp.

I am going to blog a few days of my diet so you can get the gist of how to get into the ratios. Then I will just blog my progress and challenges weekly.

Well here is my week on the 40-30-30 diet. It has gone well thus far.

Monday July 28th, 2008

Today is my long day at work. I am usually in from 9am till 8pm. These are the days that I usually eat on the run. However, today I decided to get up early, prepare my breakfast, snacks and lunch. I managed to do cardio on the elliptical trainer for 30 minutes and get an hour walk in the evening.

Breakfast:

Coffee decaf, 10% cream.

Oatmeal pancake (1/3 cup cooked large flake oats, eggwhites 100g, cinnamon) topped with 2 tsp of maple syrup. Glass of water with apple cider vinegar.

Calories: 223 Fat: 4 Carbs: 41 Protein: 14.4

Snack:

Atkins advantage bar, peanut butter chocolate

Calories: 240 Fat: 12 Carbs: 23 Protein: 19

Lunch:

Salad Greens, tuna (water pack, 1 can), balsamic vineg and olive oil dressing, blueberries 50

Calories: 206 Fat: 1.3 Carbs: 12 Protein: 36

Snack:

Peach large, feta cheese light 30 grams

Calories: 138 Fat: 5.1 Carbs: 17 Protein: 8

Dinner:

Ham steak 6oz, Carrots, brocolli, watermelon

Calories: 262 Fat: 9.2 Carbs: 9 Protein: 34.1

Daily totals calories: 1160 Fats: 32.8 Carbs: 123 Protein: 99.1

Tuesday July 29, 2008

Good morning my friends. I have decided that being a creature of habit, some of my calories and counts are the same. Just check the blog or day before for the proper values.

Breakfast:

Same as July 27th

Lunch:

Same as July 28th

Snack:

Nectarine

(Calories: 67 Fat: .6, Carbs: 16 Protein: 1.3), Atkins Protein advantage bar

Dinner:

Chicken breast, breaded, asparagus, carrots

Snack:

Cup of lemon tea

Calories: 294 Fat: 13 Carbs: 9 Protein: 36

Total for the day:

Total Calories: 1071 Fat: 30.9 Carbs: 109 Protein: 110.7

Today I am dead tired. However, I am pushing onwards to a healthier me! I managed to walk my dog for 30 minutes today. I will try and do weights tomorrow morning and a bit of cardio!



July 30th, 2008

Weights, universal gym 25 minutes, Elliptical trainer 30 minutes

Breakfast:

cottage cheese 1/3 cup, blueberries 20, maple syrup 2 tsp

Calories: 203 Fats: 2.3 Carbs: 50 Protein: 4

Snack:

Protein shake (Protein + powder (brand name Genuine Health), 1/2 banana, 20 blueberries)Calories: 222.5 Fats: .8 Carbs: 27.8 Proteins: 25.5

Lunch:

Green salad, tuna, blueberries with balsamic and olive oil

Calories: 206 Fat: 1.3 Carbs: 12 Protein: 36

Snack:

1 cup of cherries

Calories: 84 Fat: 1.1 Carbs: 19 Protein: 1

Dinner:

My wonderful husband is trying to be supportive and made lots of great veggies for dinner!Chicken breast, brocolli 3 pieces, cauliflower, 2 pieces, asparagus, 10, beets, 3 slices, 1/2 sweet potatoe

Calories: 472 Fat: 15.3 Carbs: 38 Fats: 41.5

Daily total: Calories: 1187.5 Fats: 20.8 Carbs: 146.8 Protein: 106.5

The long weekend of August was quite a challenge. At our trailer we have a lot of BBQ's with the neighbours and there are usually plenty of calories in alcholic drinks. I did drink some red wine, but not coolers. Red wine has only 1 carb for 4 oz. However, it is 88 calories. Better for heart health. There is no formal exercise equipment at the trailer and the lake it too shallow to swim without taking the boat out in the middle of the lake. I walked our dog every day plus I borrowed a neighbour's bike and went for an hour bike ride every morning. This was great to ride to the marina and see all of the nice cottages and boats along the way. I even felt energetic enough to race my 13 year old son home from the park one day. I must say, I am no 13 year old!

Food wise at the trailer is always tempting. I was sure we had chicken and fish at our trailer in the freezer. However, we did not and all that was there was hamburgers and sausages! I didn't manage to drive to the grocery store until Saturday morning. Eating a thick and juicy hamburger is a lot of calories and fat. I chose to eat the burger without the bun. I had to cut back in other areas to compensate for that choice. Not worth it!

Another challenge was I choose to eat a few whole grain organic tortilla chips with hummus. For me eating only 10 of those tasty chips with hummus dip was deserving of an award. That was another poor choice because I made the mistake of researching what the food counts of these foods were after the choice. What a lot of calories and carbs in 10 little chips. Oh well, live and learn! Onwards and upwards again my friends.

I am reporting my weight loss for this week: 3.5 lbs

I hope all of you are enjoying tracking and losing weight as well. Lets stick together and blog your successes along with me! There is strength in sharing. I will try and share more recipes next week.

Heather Caruso

www.carusohomeopathy.com

Journey to the Centre of My Girth!

This is day one of my journey to a healthier me! I would like you to compare notes, join me and track your progress and success along with me. For a download on how to calculate your daily ratios for a balanced diet with ratios of fat, carbohydrate and protein grams and calories, please see the clinic e-newsletter for August 2008. It also contains a download for tracking your daily calories and exercise. After today I will blog weekly my diet, exercise and pounds lost, sharing recipes.
Sunday July 27th, 2008: Day One of a healthier me! I am full of positive energy today. I am looking forward to being stronger and healthier.
Here is a record of my food intake for the day:
Breakfast:
Warm Maple Oatmeal with cottage cheese (tastes much better than it sounds!)1/2 cup of cottage cheese, 1/3 cup cooked large flake oatmeal, 2 tsp of pure maple syrup, dash of cinnamon, mixed and eaten warm.
1 cup of decaf coffee with 3 tsp of 10% coffee cream
1 large glass of water with lemon
Subtotal Calories: 265 Fat grams: 4 Carb grams: 49 Protein: 18.4
Lunch:
Heather's Mediterranian Salad containing 30g of low fat feta cheese, 1/2 cup of cucumber, 1 large tomato, 1 tbsp of diced red onion, 1 tsp of garlic, black pepper, 2 tbsp of olive oil.
Calories: 372 Fat grams: 33.9 Carb grams: 9 Fat grams: 8.1
Exercise: 1 hour walk on this great day! I took the kids for a walk around Guelph lake and through the trails. It was not so strenuous except for letting my 3 year old ride on my shoulders for 1/5 of the way.
Snack:
Source Lemon Yogurt, 130 grams
1 Large glass of water with lemon
Calories: 45 Fat grams: 0 Carb grams: 7 Protein: 7
Dinner
Asian Sauteed mushrooms with tilapia containing per serving: 10 sliced crimini mushrooms, 1/4 cup of organic chicken broth, 1.5 fillets of tilapia, 1/8 cup of chopped green pepper, 1/2 cup of kale, 1 tbsp of tamari sauce, salt and pepper, 1/2 tsp of chopped garlic, 1 tsp of butter, served ontop of 45 grams of soba noodles (these are high carb, but I couldn't resist just having a small amount!)
1 large glass of water
Calories: 410, Fat grams: 10.1 Carb grams: 57 Protein grams: 33.3

Subtotal:
Calories: 1092 Fat Grams: 48 Carb grams: 122 Protein grams: 66.8
My daily goal is:
Calories: 1200 Fat Grams: 40.5 Carb grams: 121.5 Protein grams: 91

Evening:
4 oz. glass of cabernet sauvignon
Calories: 88 Fat grams: 0 Carb grams: 1 Protein grams: 0
Total: 1180 Fat grams: 48 Carb grams: 123 Protein grams: 66.8

I am slightly low on my protein today. It is likely because I choose to eat feta for lunch as a protein. I will aim to get in the ratios a little better tomorrow. I feel lighter today, the fluid is leaving me already! To boost the protein I could have choosen to eat an egg white omelet if my calories were not so close to the limit.

Weekends are Dieters Worst Enemy!

This is an interesting article on how weekend eating tends to mess up dieter's mission, to lose weight:

http://www.lef.org/news/LefDailyNews.htm?NewsID=7041&Section=Nutrition&source=DHB_080712&key=Body+ContinueReading
With all of the entertaining people do on weekends, it is no wonder the caloric intake is higher. Some healthy foods can be low fat. Have you ever had a salad that was so good in the summer?
Here is two of my recipes for supper salads, you can serve it with a wine spritzer (white wine, soda water and lemon) and it is low cal, yet still a great treat! You can add a fancy splash to your drinks, by having a sparkling wine or spritzer with diced fruit in the bottom of the glass, raspberries, strawberries, pineapple or kiwi.
Spinach Salad:
3 cups of spinach greens
Toppings: 1/4 of a vidalia onion, sliced
1/2 cup of sliced mushrooms
1/4 cup of soft goat cheese (regular or light will do) break into chunks
2 boiled eggs, sliced
1/8 cup of dried cranberries
Light Lemon and poppy seed dressing
Mixed Greens and Berries
3 cups of mixed baby greens
Toppings: 10 strawberries, sliced or 15 raspberries
1 can of water packed mandarin oranges drained
4 pieces of sliced smoked salmon
1/4 cup of goat cheese (regular or light will do) break into chunks
1/4 of a vidalia onion, sliced
1/8 cup of dried cranberries
Salad dressing- 1 part balsamic vinegar, 2 part olive oil, 1 tbsp of chopped garlic, 1/2 tsp of coarse black pepper (this can be used again and again, store in the fridge until ready to use).

You can also serve small healthy bruschetta, using whole wheat baguettes, cut into thin slices, rubbed with olive oil and garlic, and toasted in the oven. Remove them, spread on a basil and olive pesto, soft goat cheese or feta and then top it with a veggie (like a red pepper, mushroom, tomato). Bake them until the cheese is melted.

Great ready for the compliments!

Diabetes is linked to advanced breast cancer

This is an article from LEF on a large study finding those with diabetes or insulin resistance are more likely to develop advanced stages of cancer.
http://www.lef.org/news/LefDailyNews.htm?NewsID=7044&Section=Nutrition&source=DHB_080709&key=Body+ContinueReading

Grapeseed Extract Aids in Cognitive Function

Here is an interesting article on how grapeseed extract aids in cognitive function:
http://www.vrp.com/articles.aspx?ProdID=2380&utm_content=article2380&utm_source=bn20080708&utm_campaign=bn&utm_medium=email&page=LIST&zTYPE=2

Leaky Gut and Autoimmune Disease

With new laboratory testing I had found many people with autoimmune diseases showing signs of inappropriate bowel flora (such as an overgrowth of bacteria, fungal forms or parasites). This may correspond with the theory that leaky gut causes autoimmune disease. Leaky gut is characterized by cells that line the intestinal tract leaking contents that belong in the intestinal tract into the blood stream. The things that leak into the blood cause immune reactions.
This leaking also may land in any organ system and cause a problem, such as the joints, kidneys, liver, food reactions and the like. There are many tests for bowel flora that can be performed to identify the particular bacteria form that may be the offender. This is a very positive step towards healing some devastating autoimmune diseases.

Common autoimmune diseases that may be caused from leaky gut are lupus, rheumatoid arthritis, crohn's disease and ulcerative colitis.

Low dose resveratrol gets to the heart of longevity

Here is an interesting article from the Life Extension Foundation on the benefits of Resveratrol.
http://www.lef.org/newsletter/2008/0606_low-dose-resveratrol-gets-to-the-heart-of-longevity.html