June 16, 2013 | 7:05 am

The Scoop on Poop!

Posted by Sima Cohen

For most people this is not a sexy subject. But your doo-doo is a large part of good health, and I think good health is always hot!

Poop is made up of dead gut cells, leftover indigestible fiber and bacteria. When you eat, that food is processed in your intestines, which are lined with some very smart cells. These cells allow essential nutrients to be absorbed into your bloodstream, and ushers out the waste through your digestive system, out of your body, and into the toilet.

On average, it’s pretty normal to drop the kids off at the pool as many as 2-3 times per day (i.e.: once after each meal) or as little as every other day. That being said, if you are going more than 4 times a day or on the flipside, only 3-4 times per week, it’s probably best to consult your doctor.

And now for the “fun” part… what does a healthy bowel movement look like?

Shape: It makes sense that, since our pool curves around inside our intestines, a healthy pool would look like an “S” or a “C”.

Color: A healthy stool would be one that’s medium-brown in color. Where does it get that color? Why, leftover bile from your gallbladder, of course! But if your poop is white or grey, you could be having a problem with your pancreas or gallbladder and should consult your doctor. Yellow stools are often a sign of infection or inflammation in your intestines, especially if there is mucus in your poop.

If you observe blood in your stool, or a couple drops of bright red blood in the toilet water or on the paper, it might “scare the crap out of you”, but it’s no immediate cause for concern. It may simply be the result of hemorrhoids, which can bleed if you strain too much while pooping. But if you witness dark red blood or a blackish-red color, this could be blood from higher up in your system, and you should definitely see your doctor.

Texture: Think the consistency of toothpaste. (Not appetizing, I know.) Hard, dry poop indicates constipation, and loose or watery stools are diarrhea. If it’s foamy or is floating on top of the water, you may not be properly absorbing the fat in your diet, particularly if it’s incredibly foul-smelling. In which case you should visit your doc. And if constipation or diarrhea consist, you’ll want to talk to your doctor as well.

How to Poop Like A Champ

These four “F’s” will have you on your way to healthy stools: Fiber, Fluids, Flora and Fitness!

Fiber:

We get fiber in two forms: soluble and insoluble. If you’re not getting enough of one or both, you might experience a poop conundrum.

Soluble fiber absorbs water and forms a gel in your intestines. This bulks up your poop and makes it smooth enough to keep things moving. Soluble fiber also helps regulate blood sugar and can lower cholesterol levels. These foods are high in soluble fiber: oatmeal, apples, oranges, pears, berries, flax, beans, peas, lentils and psyllium husk.

Insoluble fiber does not absorb water, so it merely helps sweep poop along. It also has a mild laxative effect, which helps with healthy elimination. These foods are high in insoluble fiber: whole grains, nuts, seeds, dark leafy greens, celery, broccoli, cabbage, onions, dried fruit and root vegetable skins.

Fluids:

When you increase your fiber intake, you also need to make sure you’re getting enough fluids. Remember, soluble fiber absorbs water, so you’ll need to make sure you’re getting enough water to stay hydrated and prevent constipation. There are two easy ways to estimate how much water you need each day:

    Divide your body weight by 2 and drink that amount of water in ounces each day. So, a 140-pound woman should drink about 70 ounces of water each day.
    Look at your pee: it should be a light straw color.  If your pee starts to get darker, it has become more concentrated and it’s time to drink more fluids.

Flora:

Our intestines are home to over 100 trillion bacteria, and both bad and good types of this bacteria end up in our poop. Good bacteria are essential for keeping us regular. The good bacteria, or probiotics, are what help keep us regular. It helps break down our food to insure we’re getting the nutrients our bodies need. In return, probiotics dine on the leftover fiber from our digested food, and they thrive and multiply in our digestive systems.

To increase good bacteria in your gut:

    Eat fermented foods like tempeh, miso, kombucha and sauerkraut.
    Eat high-fiber foods (prebiotics).
    Take a high-quality probiotic supplement.

Fitness:

It makes sense that if you want your poop to move, YOU should move, too! Exercise helps stimulate the natural contractions of your intestines and tones the muscles in your core that help with healthy elimination. Walking or yoga can help ease constipation, and moderate aerobic activity on a regular basis is an effective way to keep things chugging along.

June 14, 2013 | 3:04 pm

5 Best Foods For Lowering Blood Pressure

Posted by Sima Cohen

1. Low Fat Milk
Fight high blood pressure with milk products, which contain calcium, potassium and magnesium. Two to three servings per day is sufficient. Make a milkshake, grab a glass of low fat milk, low fat cheese, or low fat cottage cheese will do.

2. Bananas
Bananas are known for being loaded with fiber and potassium, so they make excellent snacks for people with borderline or even high blood pressure, and they do it very quickly. They’re sweetest when their yellow skins start to speckle, but the banana itself is still firm. Add them to your breakfast, or take them on the go!

3. Sweet Potatoes
Not just for Thanksgiving anymore! This potassium-rich food supports the kidneys by helping them excrete excess sodium, which often equals lower blood pressure. Slice them up, drizzle them with olive oil and just a pinch of salt, bake at 350 for 20 minutes each side, and you’ve got yourself some sweet potato fries!

4. Salmon
Truth is, any oily fish is good for you because it provides the omega-3 fatty acids essential for both lowering blood pressure and beating cholesterol. Salmon is the most popular, and it’s surprisingly easy to prepare. Add it to your menu twice a week!

5. Dark Chocolate
Dark chocolate contains flavonols which improve the elasticity of blood vessels, which can help protect you against high blood pressure and stroke. And it’s one of the best and most delicious foods that will help you lower your blood pressure! A few little squares each day of the darkest chocolate you can find (70% cocoa or more and full of cacao) will do the trick!

To your health,
Sima Cohen

0 Comments — Leave your comment

June 12, 2013 | 7:02 pm

Lower Blood Sugar With These 6 Foods

Posted by Sima Cohen

1. Fiber
According to a study performed by scientists at the University of Texas Southwestern Medical Center, increasing your fiber intake might lead to lower glucose levels. These researchers discovered that patients with type 2 diabetes who increased their intake of fiber to 50 g daily for just six weeks experienced decreases in blood glucose levels. Fiber is found in whole grains, beans, broccoli, grapefruit and blackberries.

2. Garlic
Popping some raw garlic everyday will also bring glucose levels down. Raw garlic lowers blood sugar, enhances insulin production, and contributes to insulin sensitivity. It also has pretty strong antioxidant properties, and makes a fantastic and tasty addition to most heart-healthy pastas and lean proteins!

3. Certain Fruits
In addition to being low on the glycemic index, which measures how much specific foods impact blood sugar, this fruit can give your taste buds a sweet bite without spiking your blood sugar. And so can peaches, apples, and oranges.

4. Pistachio Nuts
These nuts are loaded healthy fat and fiber, both of which have been known to help lower blood glucose levels. A study published in 2010 by scientists at the University of Toronto discovered that men and women who ate a meal containing pistachios alongside white bread had lower glucose levels after the meal than those who consumed only white bread! Don’t get carried away though. Include some pistachio nuts and skip the white bread altogether.

5. Avocado
Avocados are loaded with nutrients, vitamins, and minerals such as vitamin E, which is needed for the regulation of blood sugar. Avocado also contains magnesium, vitamin C, folate, and zinc which are excellent for diabetics. Eat it by itself with a fork or spoon, or slice it up and put it on your burgers, sandwiches, and salads.

6. Berries.
Generally, fruits are high in fructose, which makes them ill-advised for a hypoglycemic diet. But all types of berries are low in sugar, high in antioxidants, and contain loads of beneficial nutrients, which makes them absolutely ideal for someone suffering from low blood sugar.

To your health,
Sima Cohen

0 Comments — Leave your comment

June 10, 2013 | 2:20 pm

4 Best Detoxing Smoothies

Posted by Sima Cohen

Photo by Wikipedia.

When summer comes, our bodies naturally crave light cleansing foods such as fruits, vegetables, and drinks. At this time of year, detox is the buzz word! Each of these green smoothie recipes have unique nourishing and cleansing properties. Cleansing is all about giving our bodies a rest from heavier digestion, and treating ourselves to clean, energizing foods. These smoothies are delicious and now is the perfect time to try them. Try adding one juice a day to your diet as a meal replacement – doesn’t matter whether it’s breakfast, lunch, or dinner – and watch the pounds fall away!

1. SUPER WOMAN
All the greens in this smoothie are very high in vitamins, minerals, enzymes, and have a very high detoxing effect. Dates are a natural energy source, and lemons are naturally cleansing.

Ingredients
2 C filtered water
1/4 avocado (pitted and peeled from the flesh)
1 C romaine lettuce
1 C kale
1 C spinach
1 medjool dates
Juice from one lemon
Dash of cinnamon
1 tbsp. chia seeds
1 tbsp. flax seeds

Directions
Place all ingredients in a large blender or Nutribullet. Blend until mixture reaches shake-like consistency. This smoothie will keep for up to two days in the fridge.

2. IMMUNITY BOOSTER
Detox your body and rebuild your immune system after a long winter! The blueberries are rich in antioxidants, chia is rich in Omega-3′s, the coconut oil is full of powerful antimicrobial agents, and the vitamin C in the lemons will aid immune function.

Ingredients
1 C of filtered water
1/2 C blueberries
1/2 banana, peeled
1 stalk of kale
1 stalk of celery
1-2 tbsp. raw extra virgin cold pressed coconut oil
Juice from 1 lime
Pinch of cinnamon
Bunch cilantro (stems included)
¼ C chia seeds

Directions
Place all ingredients in a large blender or Nutribullet. Blend until mixture reaches shake-like consistency. This smoothie will keep for up to two days in the fridge.

3. CACAO ENERGY
Raw cacao is one of the most powerful superfoods on the planet. It’s the number one source of antioxidants, magnesium, and iron. Throw in some mint and veggies, and you’ve got yourself a delicious, refreshing, energy smoothie that’s high in potassium! It’s perfectly sweet and easy to digest, which makes it a perfect afternoon snack.Ingredients
2 tbsp. raw cacao powder (at least 70% cacao)
3 fresh mint leaves
1 C unsweetened coconut milk
1 cucumber
Bunch spinach
1/2 banana, peeled
1 cup filtered water

Directions
Place all ingredients in a large blender or Nutribullet. Blend until mixture reaches shake-like consistency. This smoothie will keep for up to two days in the fridge.

4. RISE AND SHINE
Wake up with this delicious, nutritious smoothie! Loaded with fiber and rich in brain-nourishing ingredients, you’ll be full and energized well through lunch. It also has Bee Pollen, which contains the highest concentration of B Vitamins, helps with PMS, and is touted as an energy booster.

Ingredients
1 C berries
1 tbsp. flax seeds
1 tbsp. wheat germ
1/2 tbsp. bee pollen
2 tbsp. shredded coconut
1 scoop protein powder
1/2 banana, peeled
1 C unsweetened almond milk
Dash of fresh ginger
Bunch broccoli florets

Directions
Place all ingredients in a large blender or Nutribullet. Blend until mixture reaches shake-like consistency. This smoothie will keep for up to two days in the fridge.

Peace and Smoothies!

Sima

0 Comments — Leave your comment

June 10, 2013 | 1:00 pm

How to Read Food Labels

Posted by Sima Cohen

Low-fat
A 1600 calorie diet should contain between 36-62 grams of dietary fat. Low fat foods contain 3 grams of fat or less per serving.

Fat free
Non fat or fat free foods are not carb free foods. Often fat free foods are much higher in carbs than regular foods. Fat free also does not mean calorie free. The FDA states that in order to achieve this label, the food must contain less than 0.5 grams of fat per serving.

Please also keep in mind that “0″ does not always mean “0″. The food could contain 0.4 grams of fat per serving and still qualify as 0 fat or “fat free”. If you eat a whole box or can or package, you could be consuming 1000 calories and 100 grams of fat!

Sugar free
Sugar free does not mean it is carb free. If you compare the sugar free and the regular product and the carb content is much higher in the sugar free product, use whichever tastes best to you. Sugar free means the product has less than 0.5 grams of sugar per serving.

Low sodium
Low Sodium is 140 milligrams or less per serving, and Very Low Sodium is 35 milligrams or less per serving.

    Beware of the words “Less” or “Reduced” and use your common sense: less does not mean none.

    For beef, low-fat is the preferred option. When buying beef look for 70-90% extra lean.

    For dairy, low-fat or nonfat are the preferred options.

    For lean proteins such as chicken and turkey, there are a few things to watch out for. When buying ground meats, be sure it says “All white meat”. Any package that contains “dark meat” is not as lean and healthy. When buying breast meat, boneless and skinless are the leanest cuts. For deli slices you should opt for low sodium and make sure the slices contain only white meat.

    When buying canned foods, such as soups, be most aware of sodium content. The FDA’s “low sodium” requirements won’t apply to most canned foods. Look for “Light in Sodium” or about less than 400mg per serving.

    Jams, jellies, preserves, marmalades and fruit butters or spreads should be low in sugar or should not contain corn syrup or corn sugar. The fruit should be listed as the first ingredient instead of a juice version of the fruit, like in Smucker’s.

    With Peanut or Almond Butter, raw and unsalted are the way to go.

    When buying any wheat, grain or bread, the first ingredient should be “Whole” followed by the type of product it is.

    When buying pre-cut, pre-packaged fruit or vegetables fresh or frozen is best. Stay away from canned since there will be non-healthy ingredients added.

To your health,
Sima Cohen

0 Comments — Leave your comment

June 7, 2013 | 11:59 am

Ask Sima - Part III, Is Spot Reduction A Myth?

Posted by Sima Cohen

“Is spot reduction a myth?”

First, let’s define spot reduction. Spot reduction is the idea that if you work a specific muscle group, you will significantly decrease the amount of fat in that area. The most common example is the idea that doing crunches will help you get a six pack or lose a significant amount of weight in your stomach.

I hate to be the bearer of bad news, but there is NO SUCH THING as spot reduction. You will never have a flat stomach by doing only crunches for an hour, or even half an hour. Why? A muscle does not own the fat that surrounds it. Crunches might strengthen your abs, but they won’t specifically target the fat that’s around those muscles. Burning fat means burning calories by doing cardio, weight training, and following a healthy diet. Doing this and ONLY THIS will decrease the amount of fat throughout your entire body, including your trouble zones.

It is true that you might lose fat in some areas more quickly than others. But this is purely genetic and has absolutely nothing to do with your exercise routine or patterns. It is well known that men tend to gain weight in their midsections, and women gain it in their legs and glutes. It is also well known that women have more trouble losing that weight than men do. But, don’t get discouraged! Follow my 10 Day Shred or 3D-Xcelerated programs to significantly reduce fat in your entire body by adjusting your diet to jump start your metabolism, detox your system, and get burning again!
Got a question? Let me know in the comments below if this post resonated with you or if you have questions or tips I haven’t already covered!

To your health,
Sima Cohen

0 Comments — Leave your comment

June 3, 2013 | 12:58 pm

The Most Evil Sweetener of Them All!

Posted by Sima Cohen

America is the wealthiest and the fattest country in the world. We invented Google, we put a man on the moon, yet we can’t lose weight.

In the late 1970′s, less than 15% of Americans were obese. Here we are, thirty years later and that number has more than doubled. So, what happened?

First, we believed that fat was evil and “low fat” diets were best. Whenever possible, fat was removed from processed foods and replaced with sugars and other carbs. Around the same time, high-fructose corn syrup (HFCS) got really cheap and became the go-to sweetener for food manufacturers.

Since the days of the low-fat diet craze, we’ve learned that fat doesn’t make you fat. We have learned that refined carbohydrates like sugar and HFCS do. Oops! A lot of damage has been done since then, but we can work with our hormones to teach our bodies to react to food the way they did before we overwhelmed our insulin response systems.

Researchers at Tufts University reported that Americans consume more calories from soda and other sweet drinks (which contain tons of HFCS) than from any other source.

What do we do about it? A good place to start is to get rid of HFCS in our diets altogether. This sweetener is hands down the most evil, because it is incredibly damaging to your metabolism, and it’s everywhere.

You may have recently seen a commercial run by the Corn Refiners Association that tries to convince you that people who think high fructose corn syrup is bad for you, are just crazy and paranoid. The commercial suggests that most people can’t even tell you why HFCS is bad for you. Well, I’m going to tell you why right now, and feel free to pass this information on: HFCS boosts your fat-storing hormones and in turn makes you fat! Glucose (what table sugar is turned into in your body) is metabolized by all your cells, but fructose (the “F” in HFCS) must be metabolized in the liver. Let’s explore this some more: HFCS tricks the body into not releasing essential hormones insulin and leptin. Without insulin, your body can’t use the calories you just consumed for energy, and without leptin, your brain doesn’t tell your body that you’re full. Plus, unlike table sugar, HFCS doesn’t stop your hunger hormone, (aka: ghrelin) from rising. So if you eat or drink high fructose corn syrup, you’ll continue to consume more calories, even 24 hours later, than you would if you had just eaten plain old table sugar.

Bottom line: high fructose corn syrup is a poison. So toss it!

To your health,
Sima Cohen

0 Comments — Leave your comment

May 31, 2013 | 1:23 pm

10 Protein Power Foods for Rapid Weight Loss

Posted by Sima Cohen

So many people turn to crazy fad diets to shed the pounds, because they promise dramatic (and dare I say unrealistic) results. Not only are these diets proven to be ineffective, they can also be very dangerous to your health. Losing weight is quite simple, really: exercise regularly and eat a healthy diet that’s high in protein.

Why? Because these healthy proteins maintain and promote your lean tissues, while burning fat for fuel and curbing your appetite. In short, eating a high protein diet will make working out more effective and eating healthy easy.

But there are a few things every individual should know before immediately increasing their protein intake. First, the recommended daily allowance for protein is 56 grams per day for men and 46 grams per day for women. Second, the types of protein you incorporate in your diet can have a huge impact on your weight loss or gain. Lean proteins are always the way to go.

When it comes to commercially available meat products, it is best to purchase those that are grass-fed, especially if you suffer from headaches or other chronic problems. These meats also contain a good balance of omega 3 and omega 6 fats.

Another thing that supports healthy weight loss when eating meats is having plenty of variety. Here are 10 delicious protein power foods (and the number of grams of protein per item) that will keep you satiated and satisfied, and fully support your weight loss goals:

1. Lean Meat, Fish, Poultry
Amount: 1 Ounce = 7 Grams of Protein
Incorporating and increasing the amount of lean meats, fish and poultry (lean chicken, salmon, tuna, etc.) in your diet will give you a huge boost of healthy protein in addition to offering so many other health benefits. An average piece of chicken breast or salmon fillet can range from 4 ounces to 8 ounces, depending on the size. Also, keep it grilled, baked, or raw (in the case of fish) and avoid the breaded or fried stuff.

2. Eggs
1 Large Egg = 6 Grams of Protein
Eating two or three eggs a day is a great way to add healthy protein to your diet and keep your calories from sky-rocketing out of control. If you don’t have time to make eggs before work or school, hard boil a dozen eggs at the beginning of the week and store them in the fridge. This way, you can easily just grab them and go in the morning.

3. Cheese
1 Ounce = 7 Grams of Protein
Enjoying just a few slices of cheese everyday will increase your protein intake significantly. To put things into perspective, 1 ounce of cheese will give you the same amount of protein as 1 ounce of chicken!

4. Low-Fat Cottage Cheese
1/2 Cup = 14 Grams of Protein
Low-fat cottage cheese ranks number one for the highest amount of protein per serving. But the key is making sure you’re consuming the low-fat version of these products.

5. Nuts
1 Ounce = 7 Grams of Protein
Eating a handful of nuts instead of chips or chocolate for your afternoon snack will go a long way in adding a boost of lean protein to your diet. If you don’t like eating nuts by themselves, try adding walnuts or almonds to a salad to mask the taste and get the same health benefits.

6. Peanut Butter
2 Tablespoons = 8 Grams of Protein
Eating peanut butter can be perhaps the easiest and most delicious way to up the amount of healthy protein in your diet. You can add peanut butter to so many things – like wraps, sandwiches, and smoothies – or you can simply consume spoonfuls of this delicious spread straight from the jar! Either way, I recommend the raw, unsalted version.

7. Soy
Soy products like tofu, soybeans and soy milk are all rich in protein and provide all nine essential amino acids. A 1/2 cup serving of fresh tofu provides 10 grams of protein,  1/2 cup of soybeans provides 11 grams of protein, and 1 cup of soy milk provides 10 grams of protein.

8. Quinoa
According to the Vegetarian Resource Group, Quinoa, a grain-like crop with edible seeds, is a complete protein and vegan food. 1 cup of cooked quinoa packs 9 grams protein. And it’s easy! You can cook quinoa the same way you’d cook rice, on the stove, and add chopped veggies, nuts, and spices to increase the fiber and flavor.

9. Beans
A half cup of beans contains as much protein as an ounce of broiled steak! Great for vegetarians who still want to sneak in the protein. Plus, these nutritious little nuggets are also loaded with fiber, so you’ll stay full for hours.

10. Greek Yogurt
This unsuspecting food is hard to top when it comes to energy-boosting, diet-friendly protein. A 7 oz. serving of this treat delivers about 20 grams of protein. (That’s on par with half a chicken breast.) Drizzle with honey or use it as a replacement for mayonnaise in your tuna salad!

The following are the absolute worst sources of protein and should be avoided in exchange for the fabulous lean proteins listed above:

    Hot dogs
    Bologna
    Pork shoulder
    Pork ribs
    Pork sausage bacon
    Ham lunch meats
    Salami

Let me know in the comments if this post resonated with you and if you have any questions or tips I haven’t already covered!

To your health,
Sima

0 Comments — Leave your comment