White Rice vs. Brown Rice

Whenever the word "diet" comes up people's mind tend to jump to low carb, whole grains, more fiber etc. aside from the initial "I will never eat anything good again" thought.

However, did you know that your body, especially your brain runs on carbs? That is your primary source of energy. Without getting too technically, you need carbs; but the right kind. The complex kind. These carbs come from whole foods that break down slowly in the body, verse simple carbs that are pretty much in the straight sugar form with no real nutrient value and enter our cells to quickly. If it isn't used, you don't lose it you store it!

Which brings me to the white rice vs. brown rice debate.

Naturally, you may assume brown rice should be the clear winner. After all we have been taught white bread is not the best choice; eat whole wheat. And honestly, I thought this too for years. Until recently when I learned the difference between the two.

White rice is brown rice but with out its thick germ layer coat. The problem is this germ layer, while it does have fiber and nutrients, has poor bio-availability. Simply stated our bodies don't get any real value from it and passes through our bowels without being used. While fiber is important to our diet this is the insoluble kind that just bulks up our stools.

Also while brown and white rice have the same amount of calories brown rice has more fat in it. Not much like 2g vs white rice 0g, but still that is an extra 18 calories per cup. {White rice 200 calories Brown rice 218}.

{source}

But why all the hype on brown rice then? Apparently the research on brown rice and its health benefits was done based on brown rice found in Japan. Here they take around 75% of the germ layer off, making it more bio-available and reaping the fiber health benefits. Here in the States our brown rice doesn't come that way. I suppose you may be able to find some, but I really haven't attempted too.

As with anything moderation is key. Chances are you are not consuming rice daily or more than 1-2x a week. So having the white rice isn't going to ruin your "diet." Remember eating should be diversified. Choosing to eat lots of different fruits, veggies, meats and grains. Each type offers your body something different. Branch out and try new things.

Essential {Oils} to your Health

Let's talk about oils.
You are probably thinking "you are a RD, what do you know about essential oils?!"
You would be correct. I don't know much. However, I am learning a lot along the way.

I get sinus infections this time of year frequently. Actually, more like a little sniffle turns into a 2+ month long sinus infection that brings me to my knees before I finally break down for antibiotics {because I am--excuse the double negative--anti- antibiotics}. I think they are swell when truly needed and I am grateful for modern medicine. However, working in the medical world you see how people over-use and abuse meds. Everyone wants a quick fix and to feel better. I get that, but what if there was a quick fix and to feel better fast that didn't require a trip to the MD.

Back to my 2+ month long sinus infection that brings on laryngitis. {Did I mention I am a singer?...can't be having laryngitis all winter.} I was dying and decided looking into home remedies outside of the neti pot. Ugh. I hate that thing. Then I stumbled upon this post. {CLICK HERE} Healing your sinus infection with Tea Tree Oil. I tried it. Couldn't hurt. I went to my local health food store and got the NOW and Aura Cacia brands. Came home boiled some water, put in a few drops and inhaled.

O mercy. My pounding headache went from a 13 on a scale of 1-10 to a 2.5! A-MAZING!! That was just one treatment. As the afternoon wore on the sinus pressure crept in again, but at the first sign I boiled up the water solution {I saved it because I am frugal like that.} and breathed deep. Ah, sweet relief. I did it once more before bed. I then placed a few drops {10 ea--it's a large humidifier} of Eucalyptus, Lavender, and Rosemary oils in my humidifier.

When I woke this next morning I felt so much better. I ended up doing 1 more treatment of the tea tree oil by lunch and after that I was fine. FINE, I tell ya, FINE!!. Do you hear what I am telling you?! I am astounded.

My husband came home later complaining about sinus pressure and I hooked him up with the facial steam and he even noticed a huge difference. I think he did it 3x too and boom. All better!

He laughs at me about my essential oils, but he isn't laughing anymore. One thing I do know is most if not all of our pharmaceuticals come from understanding plant properties and how they "cure." Then they re-create it. SO...why not just go straight to the plant?! Again, I am truly thankful for modern medicine we need that, but sometimes we could put the cough syrup down and try a more natural approach to healing our bodies. I know I am turning all "crunchy" on you, I am just as surprised. What can I say I am becoming more of a hippy parent by the day. HA!

Now for KIDS!
So my beautiful daughter doesn't sleep. Ever. She will be 5 soon and there are maybe a handful of nights she has ever just gone to bed and stayed in bed and slept. EVER. Then I found this post {CLICK HERE} Again, couldn't hurt. So at bedtime I put a little lavender drop on the soles of their feet and rub the excess on their little wrists. {I do this to myself too!} And boom. They are asleep! ASLEEP!!!! Now, with my son who knows. He is a great sleeper. My daughter. Holy cow. This is what she said to me the next morning.
Lo: Mommy did this stuff [lavender oil] help you sleep?
Me: yes, it did. How did you sleep last night?
Lo: So good I just passed right out! I was reading my book and couldn't even finish it because I was like [she acts out passing out asleep].
Where was this when she was a newborn?!

And she is right when I put it on, I feel so sleepy within 10 minutes. If you know me you know I A) don't sleep well or fall asleep within 10 minutes of head hitting pillow and B) take Rx sleeping pills to even sleep. {that seems contradictory, but believe me I tried melatonin and other methods to NO avail.}

I have several more to try out as we enter cold and flu season and I shall keep you posted on how they work. If you use essential oils I would love to hear your experience with them. We are a relatively healthy family, so let's just keep it that way!!

Disclaimer - The information provided here is for educational purposes only and is not intended as diagnosis, treatment, or prescription for any disease. The decision to use, or not to use, any of this information is the sole responsibility of the reader.

Homemade Granola Bars

I may be an RD; but I am far from one of those "foodies."
Honestly, I don't particularly love cooking. I don't mind it, it just isn't a passion.
However, I am slowly starting to make more and more things from scratch in my kitchen. Now, we are not processed food eaters per say. I don't buy frozen meals ever, mostly because I know I can make it for cheaper, but I also can't claim to be a "clean" eater saying good-bye to all processed foods.

Sometimes that endeavor definitely intrigues me, but it also overwhelms me? Can I get an Amen?! I do the best I can with the budget we have and we provide delicious and healthy meals. Back to my main point I find the best way to tackle change is the same way you eat an elephant...one bite at a time.

My recent homemade items are salsa, black beans, white northern beans and now granola bars. As I get use to adding in a particular item into my cooking routine, I slowly pick another one to add.

My BFF gave me this recipe and it was delicious, but I have tweaked it a bit. After my 3rd attempt my family now loves them.

2 Cups rolled oats {old-fashion}
1/2C brown sugar
1/2 C wheat germ
3/4 tsp ground cinnamon
1 C white/wheat flour {50-50 mix}
3/4 C raisins {optional}
3/4 tsp salt
1/2 C honey
1 egg, beaten
1/2 C no sugar added applesauce OR pumpkin puree OR mashed sweet potato
2tsp vanilla extract
1/2 C of choc. chips {optional}


Mix up all the ingredients in a bowl. Spread in a 9x13 pan. It is very sticky and you have to work with it.
Bake at 350*F for 30ish minutes. It will still be soft to the touch. Let stand for a few minutes then cut into bars. Cut before completely cooled or they can become too hard to cut. You should be able to get 20ish bars/ pan. They aren't huge, but filling! Way more filling than my nutri-grain bars. :)

Now as you can see I don't use "clean" ingredients, but I made them at home which decreases preservation ingredients, which is a win in my book. Baby steps. :)

I put the recipe into My Fitness Pal app and it estimated
Calories at ~144 calories/ bar
Protein ~3.3g
Fiber 1.9
Not a bad little snack. And like I said it hits the spot and fills me up better than other store bought granola bars.

Is Obesity a Symptom of a Greater Problem?

Knock knock.
Who's There?
Remember ME?!
Yeah, didn't think so. Life sometimes has a way of getting in your way. {That makes no sense} But nonetheless I am back and going to try to post more regularly again.

But to ease myself back in; don't want to cause shell-shock I am going to link you to a fantastic blog article. Please read and let me know your thoughts!

What if Obesity IS the symptom... 

What did you think?

I found this completely eye opening. I have sort of had questions about this myself, but hearing about someone who seemed healthy to the naked eye live it, well, you can't deny his findings.

As a RD and someone who struggles with my own eating issues/disorder, as well as being part of the medical community we do need to approach individuals that are over AND under weight with care and respect. {Yes, that includes "skinny" people too!} Just because someone is deemed skinny doesn't mean there isn't something going on there or they are "so lucky they can eat a piece of cake." 

The bottom line is we as medical professionals need to determine the WHY. It could be due to insulin resistance, depression, an eating disorder or another deep seeded issue. It isn't fair to tell my patients or clients "do this, eat like this and exercise like that and boom you will be all fixed." There is no "right" size, and as a RD my main priority is make sure my patients and clients are healthy, number and lab wise, AND comfortable in their own skin. That is why I created Be-YOU-ti-Full nutrition consulting to help everyone achieve those goals.

If you are looking for a nutrition coach to help you in this area or other nutrition related areas contact me or visit my site for more information. Or leave me a comment telling me your thoughts on the article.

Tired?! Hurting?!

On a scale of 1-10, 10 being the most tired you ever felt; I would rate myself as a 13. I was always tired. No matter what I did or ate or how long I slept I never awoke refreshed and energized. Never. It was a sad state to live in. I got good at faking being alert and awake, but all I looked forward to was bedtime.

Today I sit here and can honestly say I am not tired anymore. I have energy that goes all day. It is amazing. The only difference in my life is this:

my Greens. I initially was sold on the product because it boasts of 8+ servings of fruits and veggies a day for around $1/serving/day. My son eats very little of any fruit and veggie and if I get a bite in him, he usual gags and spits it out. {He is 2}. When I was introduced to this I didn't really care what it cost {it's $33 for Loyal customers $40 retail}, I had to have it for my son and what the heck the rest of us could use it too!

Little did I know the hidden benefits behind the greens. Energy, regular digestive system, and less pain {more on that in a minute}. This is the only change I have made in the last month-6 weeks. I feel GREAT. I don't wish for a nap every.single.day anymore, and all in all I feel invigorated. I even don't feel so sluggish at the gym and probably far more effective in my workouts now. Seriously, it is unbelievable.

Another thing I noticed is my chronic back and hip pain are pretty much a distance memory. My back has plagued me my entire life. I suppose 16 years of gymnastics and cheerleading will do that to you, not to mention a few minor, yet jarring car accidents. The other day I realized I don't hurt as much anymore. I still get the occasionally twinge, but if you knew how much I hurt before and the amount of Aleeve I would go through on a daily basis,  you would be amazed. Again the only change in my diet and exercise routine has been the Greens. I still do all the Tabata and pylometrics at the gym in spite of my Dr.s wishes and it is all better.

Now I can't guarantee that this was the answer, but I do know that it is to help alkalize your body and pH, which reduces inflammation {usually a source of chronic pain}, and after spending $100s of dollars on chiropractic treatments with little to no success I say this had to be a contributing factor to my sudden healing. And worth every penny!

Check out my site for more information HERE or to order your own!
If you have any questions just leave a comment or feel free to email me at mkeethler{at}gmail{dot}com.

Tabata About That...

Have you heard of Tabata training?
It is a high intensity training that can shred mega calories in a short amount of time. Roughly 400-600 calories in 1 hour give or take your weight, endurance and intensity you put into it. Plus, there is an after workout burn that continues long after you leave the gym.

Basically you choose a fast paced movement and give it your all for 20 seconds, rest for 10sec. Do as many rounds as you can; while incorporating strength and conditioning moves. This brings your heart rate down a little bit before you kick it back up. This up and down heart rate causes your body to work hard and burn fat faster.

As you get more endurance you can choose to bump up the time a bit to 30s on, 10s off.

Note 3500 kcal=1#. So doing this plus cutting calories you can easily drop 1-2#/ week.

This is my favorite way to get my sweat on.
In order to lose fat you have got to push yourself. You have to keep your body guessing and working hard. If you go for a jog everyday your body will become more efficient and the overall burn lessens.

Pinterest is my favorite go to place for workouts.

These are some of my favorite Tabata ideas.

Source: fitfabcities.com via Michele on Pinterest

Source: fitfabcities.com via Michele on Pinterest

And here is just a list of idea mix and match to suit your ability and needs. If you don't know what something is ask or google a video to show you how.

Source: youmefit.com via Michele on Pinterest

Source: fitsugar.com via Michele on Pinterest

Crock pot Fajitas Recipe {It's What's For Dinner}

I am the queen of the crock pot. I can pretty much turn any recipe into a crock pot friendly recipe. I may be at home most days, but I still don't want to be cooking in the evenings. Plus, it is so nice to come home and find dinner waiting on YOU!

Crock Pot Fajitas
frozen chicken tenderloins or breast {which ever you prefer}--enough for your family-- we do 1/3 of a bag.
frozen (or fresh again what ever floats your boat) red/green bell peppers onion blend
1pkg of onion soup mix
2tsp (totally guessing here as I measure nothing and just dump) chicken bouillon

Throw everything in the crockpot and walk.away.
Cook on low 6-8 hours, high 3-4 hours
Once the chicken is cooked through and everything has been heated thoroughly (you can put ready to eat foods with raw meat as long as you cook it long and hot enough to kill any potential bacteria--fyi) shred up chicken with a fork and heap it on your tortilla.
Serve with cheese, gauc, salsa, black beans

I  thought they were amazing. Let me know if you try them. :)

That Crazy Wrap Thing

As an RD I have always been skeptical of the "quick fixes" out there. Hard work is what gets your results. And I still believe that, however, I have found a product that seems to give you that jump start in your weight loss routine.

It's called the Ultimate Body Applicator {Wrap for short}.

What it does is help to tighten, tone and firm the skin.
It can be placed pretty much anywhere, except the face {there are special face applicators instead}.
It improves the appearance of cellulite, skin texture and tightness all in approximately 45 minutes with result continuing to occur of the next 72 hours.

The Wrap is a non-woven cloth that is infused with a powerful, botanically-based formula which once placed on the skin can improve the skin tone. While inch loss is not a claim, I have wrapped several people who did experience "instant" slimming.

This wrap has benefited people who have had serious weight loss and now have loose skin left as a result, it has also helped those who have been working hard but just not seeing the results they had hoped to yet or gets them onto the road of success. Helps those that are getting ready to leave on a beach get away to feel confident in shorts or swim wear. The list goes on.

You can purchase a box of wraps at retail pricing for $99 or $59 at Loyal Customer pricing. Each box comes with 4 wraps which completes the treatment. You can wrap once every 72 hours to get maximum results. Results are lasting, however, just like in diet and exercise you can counteract these results by going back to the old habits of eating poorly and lack of movement.

To find out more click on my site HERE. Or feel free to email me through my site under Contacts.

Puppy Chow Almonds

While purusing some of my favorite health and fitness blogs I stumbled upon this recipe from the Lean Green Bean {a brand new RD I might add!}

Source: theleangreenbean.com via Michele on Pinterest

Who doesn't love puppy chow?!
And now this version makes it a healthy treat option.
As always moderation is the key, but now you can enjoy puppy chow without all the guilt.

Why are almonds good for you? 
Glad you asked!

*Almond nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals; the kind of well-balanced food ensuring protection against diseases and cancers.

*They are a complete source of energy and nutrients. Packed with minerals such as  manganese, potassium, calcium, iron, magnesium, zinc, and selenium and vitamins such as vitamin E, riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins and minerals keep your cells healthy and help fight off oxygen-free radicals!

*They are packed with GOOD fats, the mono-unsaturated kind that help LOWER bad cholesterol {LDL} and promote GOOD cholesterol {HDL}.

Hand full of almonds a day provides much of recommended levels of minerals, vitamins, and protein.

Plateau?

Anyone else feel this way?!

I know I do.

You ever wonder why your weight loss efforts plateau?
In my honest opinion, not that I have conducted scientific studies on it; I believe it's because we think we eat less than we do and work out harder than we do. And reality is the complete opposite. We eat WAY more and work out way less.

{Food}
Ways to combat this are really paying attention to portion size. Flip that package over and see how many crackers, cookies, Tbsp of peanut butter are in a serving.

You are drinking your calories away. Sodas, juices, smoothies, lattes, alcohol they all have large amounts of calories in them. You may be surprised to realize if you drank more water how the weight would come off.

Salads. Oh salads. The ultimate "diet" food right?! Well, it can be provided you didn't load it up with a bunch of dressings, sauces, cheese and croutons  At this point it starts to lose its diet factor and moves into the "should have just ate the cheeseburger" realm.

Write down what and WHY you are eating. This is three-fold.
1. It helps check mindless eating and grazing. If you have to write down "I ate 3 goldfish." You may stop yourself from grabbing them. You may be surprised to know how quick tastes and bites add up fast!
2. Writing it down allows you to see what you have consumed all day and shows you it is most likely more than what you thought you were eating based on  your calorie plan.
3. Writing down the WHY helps curb emotional eating and can allow you to find other ways to deal with stress,  sadness, boredom and even celebration.

{Exercise}
Pay attention to your workout. Our bodies are highly efficient and while that 1 mile run use to get your heart pumping and your sweat on, it may no longer be pushing you the way it once did. Push yourself and keep your workout fresh and different. If you keep your body guessing it has to work harder, which equals greater calorie burn.

Source: fitsugar.com via Michele on Pinterest

Just like our quick tastes/bites of foods around us add up, so can sneaking in extra exercises.
*Park further away
*Take the stairs instead of the elevator
*If you have little kids and they beg you to hold them, toss them in the air a few times or do a few squats while holding them. Or just plain run around with them at the park.
*Jog the shopping cart back to the cart corral.
* Do some squats or lunges while brushing your teeth.
*Dance around your kitchen while you make dinner.
*Get creative...
I know some of these see hokey, but exercise is cumulative and it all adds up to a lesser you.

{Other reasons}
1. Medications. Sometimes you may be on certain drugs that just keep you from losing. If you have tried everything else, then it's time to consult your doctor and talk about meds.
2. You aren't eating enough. If you are killin' at the gym and really watching what you eat, your body very well may think it is starving. Again our bodies are very smart. If your body is in starvation mode then it will fight to hold onto all the fat it can. You will feel weak and tired because your body is running at minimal metabolic rate in order to conserve.
3. Check your clothes. Does the scale say one number, but yet your clothes are looser?! Well then you may be at the point you are "replacing" fat with muscle tone! I use the term loosely because fat can't actually turn to muscle. But if you are bulking up your muscles it will start burning your fat off. So don't always listen to the scale, but rather to the mirror.

Do you need a kick start to achieving your weight loss goals? Click here to see my site about products that can help get on the road to health. Notice I said get ON the road. They are not to be the entire road you travel.

What are ways you avoid the plateau? 

Black Bean & Sweet Potato Quesadilla {It's What's for Dinner}

Tonight I made some yummy sweet potato black bean quesadilla served with homemade salsa. Now while I am an RD, and while our family typically eats healthy we aren't quiet at the 100% real food, paleo diet level yet. However, I do like to make as much of our food as possible because honestly it is cheaper and better for you.

So with out further ado the recipe:

Black Bean & Sweet Potato Quesadilla

1 c black beans
1/2 a sweet potatoes diced, microwaved until soft 

{cooked mine in a crock pot in foil 2-3 hours, just to do several to use in other recipes}
1/3 c green pepper, diced
1/4 c onion, diced
cayenne pepper, to taste 

{didn't have so didn't use}
2% shredded Mexican cheese
2- 8 in whole wheat tortillas

Saute onion and green pepper until crisp tender.
Add black beans and sweet potato and heat through.
Spoon mixture onto tortilla, top with cheese.
Cook in a pan, oven or panini press.

———————————-

This made 3 quesadillas.
I cooked them on a hot skillet.

Serve with homemade salsa.
Another easy peasy recipe. I don't even buy store bought salsa anymore, unless I need to cook with it, just b/c it is thicker than the homemade.

PS the black beans I use are also homemade. I try to stay away from canned items as much as I can. It is again easy peasy to make your own and store them in your freezer! Cheaper and healthier. Recipe is from my friend Kelley!

Salsa
1-{14.5z} Can Whole Tomatoes (drained!)
1-{14.5z} can of rotel (do NOT drain)
4tsp of jalapeno (canned, diced--not pickled)
1/4 onion
1/2 tsp of cummin
1/2 tsp garlic pwd
cilantro
juice from 1/2 a lime

Toss in blender/food processor--process and viloa! Yummy homemade salsa.
Now I am a "Rachel Ray" type cook and these are the measurements from the actual recipe. I on the other hand just dump and pour. It always turns out good. Salsa is like chili you can't go wrong and you will get the hang of what to add more of and less of for your taste buds.

Sweet potatoes are a fantastic fat fighting food, packed full of nutrients! The carotenoids they have help stabalize blood sugar levels and lower insulin resistance, which makes cells more responsive to insulin--a huge help in your weight-loss efforts!
The beta-carotene that is packed in there also helps fight chronic illnesses, and those related to inflammation.

Sweet potatoes are definitely a super food!

Let me know if you try it and how you liked it! Definitely a family favorite...well at least me and the hubs favorite. :)

Gender Bender

I just think this is so funny.

Source: youtube.com via Michele on Pinterest

But the point is that as women we are capable of working out just as hard as men.
Don't be afraid of lifting heavy weights. You won't turn into Arnold Schwarzenegger. {hope I spelled that right?!?} Men have lots more testosterone than we do, some of them do extra things to build that type of muscle. Even women who want that fitness buff {read:masculine} body work very very very hard for that and also do things to get those results; however, just the average woman will not achieve those results.
So get out there and lift!--Not that I have anything to boast about, but I am trying!

For the Love of Water

I know this may sound crazy especially coming from a RD, but I "no likey" my water. {That's how my son says it and it's cute when he does it. ;) }

Anyway, I am challenging myself to drink MORE water and maybe slightly less coffee. {deep breathes, you can do this}

Do you know how much water you need a day? At least HALF your body weight is a good start. So because I like easy math...if you weigh 100# then you need 50oz of H20 a day; a little over 6-8z glasses--roughly. However, that is a good jumping off point, but depending on exercise level, diuretics (ie coffee or meds), you may need more.

I struggle with water not because I don't like it--I just don't like peeing all the time! But it is a necessary evil.

Dehydration can lead to headaches, joint aches, fatigue (hello this is SO me!), and low energy and strength at the gym.

Water make our skin prettier, aides in digestions, makes our tummy feel fuller {read: EAT LESS!}, and keeps our kidneys healthy and flushing toxins out of our bodies.

To get me drinking more water I flavor it with lemons, or frozen strawberries; which is my current fav.

STRAWBERRY INFUSED H20
Get a pitcher and fill the bottom with several 5-7 frozen whole strawberries.
Smash the strawberries just ever so slightly--just want to release a hint of flavor.
Fill with ice and then with water.
Refrigerate and drink through out the day.
After 2-3 days toss and make again.
I refill the pitcher over the first 2 days. Waste not want not.

CUCUMBER LEMON MINT INFUSED H20
Another option that I hear is delish--but yet to try is Cucumber lemon mint water.
Same process just cut up fresh cucumbers, lemon slices and add fresh mint (or leave out if you don't have on hand.)
Yum!

The goal here is to just drink water. I saw this on a blog and pinned it, I am doing this to my water bottle to remind me that time's up--DRINK-DRINK-DRINK!!!

Source: undressedskeleton.tumblr.com via Michele on Pinterest

And So it Begins.

Once upon a time I wanted to start a health and wellness blog, but I got scared and nervous. It's easy to blog about my regular life; but blogging actual advice or tips for people, well that seemed above my "pay grade." :) However, my kids are getting slightly older, much to my dismay and I need/want to re-enter the working world doing something I love and enjoy--nutrition, fitness and overall health. 

You see I am a RD, registered dietitian. You don't get those letters easily, school is involved, internship/supervised hours are involved and a mega exam is involved. Now while I admit I have been out of the game for awhile, my passion for health and well-being is not. I love to help people who want to be healthy, get healthy and stay healthy do just that. My goal for my future is to be an independent nutrition consultant and personal trainer. Perhaps this little blog can push me in the right direction and keep me focused on my goals as I help other reach theirs.

So stay tuned as I post about anything and everything involving food, nutrition, health and fitness. These are my thoughts on living a healthy life and I would love to discuss them with you and keep one another accountable.