Allow me to introduce myself: I am Lucy Buckner, a fellow Deercreek resident with a background in health and fitness. Starting this month, I will be providing health and wellness tips on the Deercreek website for your benefit. Future topics will include nutrition, exercise, weight management, stress and energy. As Jim Rohn said, “Take care of your body. It is the only place you have to live”. May you and your family enjoy good health and vitality throughout the coming year.

August 2010

July 2010

Summer is officially here, which means we are already half way through the year!  This is a great time for you to re-evaluate your health goals and assess your progress. Are your behaviors and choices helping you to achieve success, or would you benefit from a renewed commitment and sense of purpose? When our lives are busy and our days full it is easy to overlook our goals, even though they may be very important to us.  Read on to see how I am doing with one of my goals….

My husband and I just returned from a magnificent bicycling vacation in the mountains of New Mexico.  The scenery was beautiful, the people were delightful, and climbing the steep mountains was a challenge we enjoyed.  At the end of one particularly tough day a woman I didn’t know approached me and said “you must be happy to have such strong legs to get you up these mountains”.  My first instinct was to remark how I wish my legs were smaller, thinner, etc.  But I paused to consider her comment, and realized I was indeed grateful to have the strength needed to climb steep hills.  I felt powerful and appreciative of my legs which I have allowed to disappoint me more than once in the past.  I smiled and thanked her for her comment without adding any self-criticism. 

How often do we fall in the trap of focusing on a body part that we find less than ideal?  I know I am guilty of this more often than I wish to admit. Her comment was such a great reminder to acknowledge how remarkable our bodies are and all the things they allow us to do, from the mundane (brushing our teeth) to the extraordinary (giving birth). 

One of my goals this year is to treat myself and my body with more compassion.  Even though I study, coach, teach and train about having a healthy body image, I too need reminders now and then.  The above experience was great feedback; it told me I am making progress with my goal! The next time you are tempted to criticize yourself for a body “flaw”, instead be grateful for your ability to experience the freedom and joy of movement. Whether you are lifting a child, bending over to pet a beloved animal, or simply walking in nature, your body and health are indeed gifts to be thankful for. 

Favorite new food discovery!  Many of my friends know I am always in search of new healthy foods.  My new favorite? Morningstar Farms Chipotle Black Bean Burgers- these are a wonderful alternative to meat, filling and delicious.  They are high in fiber and protein, low in fat and very satisfying.  I like to enjoy one on top of a big green salad- yummy!

Recipe of the month: Strawberry Coconut Pudding

This is a great recipe to try if you are looking for a sweet “dessert” or treat that tastes good and is good for you.

¾ cup low-fat cottage cheese
¼ cup lite coconut milk
½ cup frozen strawberries

Stevia to taste 

Combine all ingredients in a blender and puree until smooth. Serves 2: each serving has less than one gram of fat, 7 grams of carbohydrate, 5 grams sugar, 15 grams protein

June 2010

When you are committed to maintaining a healthy lifestyle eating out can be a challenge, but there are steps you can take to choose healthy options that provide pleasure without a sense of deprivation. Many of you have heard me say this before: our bodies and brain need pleasure, so being overly restrictive with eating can backfire and result in eating more not less. Many of my clients are looking for healthy alternatives when dining out; they have learned that dishes which sound virtuous are often shockingly high in fat and calories. For example, some restaurant salads have as many as 1,600 calories, which for many is an entire days’ worth of fuel at one meal.


No matter where you find yourself dining, if you want to make good nutrition choices, whenever possible research the menu on the restaurant’s website to learn more about the nutritional information. Decide on one or two options before you arrive and if you are dining with others order first. That way you are less likely to change your order based on what your companions choose. You might even have a positive influence on someone else’s ordering decision! I keep a folder of preferred menu items for local restaurants, that way I can quickly remind myself what I choose to order to maintain my commitment to good health. To help you make better choices, read below for some general tips and good breakfast options at several popular chains.


Starbucks- Skip the muffins and pastries, they will spike your blood sugar and leave you feeling hungry and tired by mid-morning. Instead, go for the “perfect oatmeal” (140-240 calories depending on the toppings you choose), or a KIND fruit and nut bar (170 calories). My first choice: one of their hot breakfast sandwiches such as the egg white, spinach and feta cheese wrap, which is high in protein has 280 calories, and is delicious. This combination of fiber, protein, fat, and healthy carbohydrates will leave you feeling very satisfied.

Dunkin Donuts- Did you know they sell more than donuts? I didn’t until recently when I was stuck at an airport with limited options and discovered they now have several egg white sandwiches on their menu. A good pick is the egg white flatbread (290 calories) or the egg white and cheese on a whole wheat English muffin (260 calories). Again, the added protein makes this a much more balanced and satisfying meal than pure refined sugar and flour in a donut.

McDonalds- While the breakfast choices here are limited, you can have a fruit and yogurt parfait (160 calories) or the fruit and walnut salad (210 calories). The yogurt has more sugar than I would like, but the walnuts in the salad are heart healthy and full of omega 3 fatty acids which are an essential ingredient for good health, which help to improve immune function and fat metabolism. Don’t assume the lower calorie food is necessarily better for you!

IHOP- I am always excited when I read about a restaurant that adds healthy choices to its menu, and IHOP deserves credit here. While I do not frequent this establishment, I know I can find something suitable for my health goals should I dine there. They have a new menu called IHOP FOR ME, which offers a number of dishes that emphasize fresh fruit, egg substitute and vegetables, resulting in dishes that are healthier with less sodium, fat and calories than their regular menu.
Note! If you are not a breakfast eater I urge you to start your day with some source of fuel- your brain and body will thank you! (Of note, your metabolism is actually more efficient at burning fuel when you eat in the morning……)


Recipe of the month: Applesauce Pumpkin Muffins

Since the theme of this newsletter is all about breakfast, here is a delicious, quick (and healthy) option for breakfast. Did you know that commercially made muffins (such as those found at the restaurants listed above) can have as many as 600 calories and more than 20 grams of fat? Try these instead!

1 cup old fashioned oatmeal
1/2 cup unsweetened applesauce
½ cup canned pumpkin
2 egg whites and one yolk lightly beaten
2 tbsp canola oil
1 tbsp double acting baking powder
½ tsp baking soda
1 tsp cinnamon
1 tsp pumpkin pie spice
½ cup milk
½ cup flour of your choice
¼ cup whole wheat flour
¼ cup brown sugar or stevia equivalent

Heat oven to 375 degree, spray muffin pan with cooking spray
Combine oatmeal, applesauce, milk eggs and oil in bowl and blend
Measure and mix dry ingredients, add wet ingredients from above, mixing until moistened. Bake 15-20 minutes, until lightly brown on top. Yields 12 muffins, each muffin contains 180 calories, 6 grams of protein, 2 grams fiber, 7 grams fat.

May  2010

Recipe of the month : Thai Ground Beef

April 2010

April is National Stress Awareness month, which serves as a perfect reminder to conduct a mini “stress inventory”.  Excess stress has been linked to numerous illnesses and disease, so it is important to reduce stress when and where we can.  Stress can show up in our lives (and our bodies) in so many different ways; weight gain, fatigue, irritability and difficulty sleeping to name a few.  If we go non stop we may not be aware of the signals that our bodies send us to slow down, stop, or change course. Like many people, I fall into the trap of being “too busy” to slow down and pay attention to what I feel and need.  A clear warning sign that I am out of balance is when I start to get impatient- that is my red flag that I need to re-asses.  My perfect antidote is yoga or scheduling more time for sleep.
 
Some sources of stress are well known, including illness, the death of a loved one, a job loss, or divorce.  But there are other ways stress manages to sneak into our lives that, if ignored, can have serious long term consequences on our health and well-being.  What are your warning signs of mounting stress? Look at the list below and see if one or more of these behaviors may be unknowingly adding stress to your life.

• Dieting or restrictive eating plans
• Inadequate sleep
• Negative thoughts
• Poor body image
• Never saying “no”
• Not taking time for relaxation or renewal
• No time for exercise or movement

If any of these patterns are familiar, think about making small changes to minimize their frequency.  For example, if you regularly forego sleep, instead of promising yourself you will get 8 hours of sleep 5 nights a week, start by aiming for 8 hours of sleep just one night a week.  Once you have mastered that step, add in a second night and so on until you find a good balance for you.  As my clients discover through coaching, it is the little changes they make each week that lead to long lasting improved health and well-being.  The bonus? With each baby step their stress “warning signs” become few and far between.

Recipe of the month:

Moroccan turkey meatballs, adapted from Clean Eating magazine

This is one of my favorite meals; it yields a large quantity and reheats beautifully.  I serve these on sautéed cabbage, broccoli slaw, or on a big salad. Enjoy!

1.5-2 lbs lean ground turnkey
3 cloves minced garlic
½ cup finely chopped cilantro
1 tsp cumin
1 tsp paprika
½ tsp cinnamon
½ tsp ground ginger  (I like to add minced fresh ginger instead)
1/8 tsp cayenne pepper
Sea salt and pepper to taste

Preheat oven to 400 degrees. Mix all ingredients in a bowl and mix well to combine.  If mixture seems soft you can chill for 30 minutes to firm up.  Use a tablespoon and scoop out 1 tbsp of mixture, roll into a ball and place on a baking sheet that is sprayed with non stick spray or lined with parchment paper. Continue with the rest of the mixture, bake for 8-10 minutes.

February 2010

A different perspective on health

When thinking about our health, it is easy to focus on our external looks and not consider how are bodies are functioning on the inside. I know I have been guilty of this more than once! A very common goal that I hear from my clients is the desire to release unwanted body fat to look and feel better. While this is indeed a very positive goal, it is important to understand the internal health benefits that accompany losing excess weight. I was struck by a comment I heard at a recent nutrition workshop: one of the attendees stated her goal was to lose weight, not to look better but because she knew if she did not get the weight off she would be facing lifelong reliance on medication for several diseases. I wanted to shout out loud I was so impressed by her insight!

When creating health and wellness goals, consider the following benefits to see how your lifestyle choices can promote better health, both inside and out!

What you eat:
Eating an abundance of highly nutritious foods such as fresh fruits and vegetables is not only a great way to shed some unwanted pounds, but these foods are so packed with essential micronutrients, that they have been shown to reverse, eliminate and or prevent many degenerative diseases, including heart disease, diabetes, and high blood pressure. According to Oxygen magazine, women can reduce their risk of death by 25% by eating a healthy diet that includes fruit, vegetables, low fat dairy products, whole grains, healthy fat and lean protein. So the next time you reach for a piece of fruit instead of a piece of candy, congratulate yourself for the long lasting health benefits you are giving yourself.

Exercise:
Not only does regular exercise help us shed weight and look better, according to the American Cancer Society benefits also include:

1. Lowered risk for cancer (especially colon and breast cancer) stroke, heart disease, diabetes, depression and high blood pressure,
2. The ability to create new brain cells for improved memory and decision making,
3. Increased insulin sensitivity (insulin resistance increases the risk of heart disease and ultimately type 2 diabetes)

How you manage stress:
Many studies have linked excess stress to excess body fat. By reducing the amount of stress in our lives not only can we aide fat loss, we also can reduce our risk for the following conditions:
• weakened immune system
• diabetes
• heart disease
• high blood pressure
• obesity
• trouble sleeping
• ulcers

It’s been estimated that as many as 90% of doctor’s visits are for symptoms that are at least partially stress-related! When considering your daily behaviors and lifestyle choices, remember that many small steps can lead to enormous health gains.

Lucy Buckner’s recipe of the month : Coconut Chicken

This is a delicious, easy, and healthy low glycemic entrée! 
 
3-4 boneless chicken breasts
2/3 cup unsweetened shredded coconut (available in health food stores)
3 cloves garlic, chopped
2 TBSP smart balance butter spread
 
Combine coconut, garlic and butter in a bowl and microwave until soft, about 1 minute.  Stir mixture, spread evenly on chicken breasts.   Place on a baking sheet coated with olive oil cooking spray.  Bake at 400 degrees for 20 minutes.  Serve with steamed broccoli and if desired, brown rice.
 
For more fitness info, see “Health Tips by Lucy” on the Deercreek web site.

January 2009

Many of my clients have asked me to share (or re-send) healthy and easy recipe ideas to support them on their journey to better health.  Therefore, this issue is dedicated exclusively to healthy recipes and hints for true nourishment. No matter what meal or snack you may be planning, always aim for whole real foods, and try to limit sugar and processed, refined carbohydrates. Experiment with the recipes below to see what works for you. Wishing you a healthy 2010!

Breakfast:

o    Power pancake: take ½ cup oatmeal (not instant) and blend or grind to flour like consistency.  Add 1 TBSP wheat germ and 1 TBSP flax meal, in small bowl.  Add ½ cup egg beaters, egg whites or eggs (your choice), cinnamon and stevia to taste.  I love to add some fresh berries too.  Stir together and cook in skillet, flipping over to cook both sides.  Makes one large pancake.  

o    Healthy French toast: take ½ cup of egg whites, egg beaters or whole eggs, stir in 1 tsp vanilla extract.  Add cinnamon and stevia to taste.  Soak 2 slices of whole wheat bread (I like Ezeikel which is very low glycemic) in egg mixture, once absorbed cook in skillet on both sides until a bit crunchy on the outside.

o    Breakfast pizza: take one whole grain tortilla or "Flat Out", heat in skillet or the oven for a few minutes to make it firm. Meanwhile, scramble ½ cup eggs, egg whites or eggbeaters mixed with 1-2 TBSP salsa.  Spread tortilla or Flat Out with 1 TBSP guacamole (optional, but a very heart healthy fat) I like to use wholly guacamole brand which comes in individual packets.  Spread the egg mixture on top of the tortilla, if you like you can also add grilled or sautéed veggies on top.  

Lunch:

My favorite healthy lunch is a big green salad with some protein added.  Other ideas:

o    Whole wheat wrap spread with 1 TBSP hummus or guacamole, cover with fresh spinach leaves and 2-3 ounces of your favorite protein. For extra nutrition and flavor add vegetables of your choosing. I like to add roasted asparagus or red peppers.  Roll up, cut in half and enjoy

o    Curried chicken salad: To 3 ounces cooked chicken, add 1 TBSP Greek yogurt, 1 TSP low fat mayonnaise, ½ TSP curry powder, ½ TSP cumin, salt and pepper to taste.  I place this on a big bowl of lettuce and or spinach.  I find it does not need any salad dressing.  You may experiment to find what works best for you.


Dinner:

o    Sautéed broccoli slaw or angel hair cabbage with protein: spray skillet with non stick spray and add in 1 tsp of canola or peanut oil, heat over medium high heat.  (If you prefer you can healthy sauté in chicken broth instead) Add in broccoli slaw or shredded cabbage (amount will depend on number of servings) and sauté over heat for 3-4 minutes until it gets soft.  For more flavor add minced garlic, ginger and ¼ tsp red pepper flakes.  Use this as a base for protein and or vegetables of your choice for a healthy and light meal. You can also create a variety of sauces by experimenting with ingredients that you like such as equal parts low sodium soy sauce, chicken broth, rice wine vinegar and 1 TSPB peanut butter.

o    Healthy pizza: Bake a whole wheat tortilla in the oven for about 5 minutes at 350 degrees. Then top with tomato sauce, 1 ounce low fat cheese and roasted veggies.  You may add 2 ounces of protein if you like, such as soy crumbles, turkey, etc.  Return to oven, bake for about 10 minutes.

o    Turkey vegetable chili: Sauté chopped onion, garlic, celery and carrots in a soup pot in 1 TBSP chicken broth until partially cooked. Add in taco seasonings of your choice ( I prefer lower sodium or home made spice blends) and 12-16 ounces of cooked low fat ground turkey.  Add in 4 or more cups of chicken broth, depending on how think or thin you like it.  Then add in 1 can of beans (black, kidney etc) and additional vegetables of your choice, experiment and have fun.  Simmer until cooked through.  You can also add some salsa to make it a bit spicier.



If you are starting off the New Year with a few extra pounds, resist the temptation to diet!  Diets don't work (which is why they have a 95% failure rate) and are very stressful to our bodies.  Instead consider adopting a healthy lifestyle for long lasting results!