Living Gorgeous!

Happy, Healthy, and Gorgeous New Year!

I am excited and proud to share with you that I am starting off the year on a good note. We often make resolutions on New Year’s, before and after the holidays, and sometimes even on a weekly basis (”I’ll start my diet on Monday…”), but it’s easy to lose sight of the end goal when you get caught in the the day-to-day logistical challenges of preparing healthy foods, getting to the gym, and getting enough rest.

Throughout my twenties, I was a regular at the gym and could sprint and pump iron with the best of them. When I turned thirty, I ran a marathon. I was fit and happy. After having my son three years ago, the challenges arose. I was working part-time, raising a toddler, and had a husband who left for work before I woke up and got home when our son was going to sleep. Not ideal conditions for working out. As a result, it was very difficult to get those last five pounds off and burn body fat. I couldn’t get to the gym on any consistent basis, and when I did it was always later in the day, after I had eaten at least one meal. Frustrating to say the least, but I did the best I could.

Since then, we have moved closer to my husband’s job and are enjoying more family time together. And, I go to the gym 4-5 mornings per week. Not only is a morning workout a great way to start the day, but it gives me steady energy all day, burns 30% more fat on an empty stomach, and has helped me lose those last five pounds! It was a fabulous New Year’s surprise to step on the scale and see how the numbers had fallen.

With so many success stories in life, consistency is the key. Even if your workouts are short, even if your eating isn’t perfect, even if you don’t always get enough sleep…you will still see results if you keep your workouts consistent and consistently challenging. Change your workouts every two weeks so your body doesn’t get bored, eat a wide variety of fruits, vegetables, proteins, and complex starches, and commit to get fit– one workout at a time. If you’re in a transitional place, keep your goals close to your heart and have faith that you will achieve them. I am living proof that rewards come from hard work when you strive to create change in your life.

LIVING GORGEOUSLY ON THANKSGIVING DAY

• Work out on Thanksgiving morning. Set the tone for the day with an endorphin rush that will boost your mood and keep you happy throughout the day.
• Eat a protein-rich breakfast to fight cravings later on in the day. And at every meal, eat your protein first. Protein is the only macronutrient that shuts off the hunger mechanism in the brain.
• Make cranberry chutney with 1/3 less sugar than the recipe calls for. You’ll have a tangy sauce for the turkey that is rich in antioxidants.
• Put cinnamon in your pumpkin pie and use a whole wheat or spelt crust. Cinnamon helps lower blood sugar levels and makes the house smell delicious!
• Enjoy your favorite foods today. You don’t eat Thanksgiving foods the rest of year, so make today special and enjoy yourself. Savor the flavor, revel in each luscious bite, and give thanks to a beautiful life.

The ploy of soy is a big one. There are so many claims that it has health benefits and is the perfect substitute for animal protein. I used to eat a lot of soy myself, but over the years I have unearthed some hard truths that now make me think twice about consuming soy.

It’s true, many studies have shown traditionally fermented soy–which is the form that is very popular in many Asian cultures–aids in preventing and reducing a variety of diseases including certain forms of heart disease and cancers. But just to be safe, I recommend using these products as a condiment, and not the mainstay of your meals.

I used to eat a lot of soy myself, but over the years I have unearthed some hard truths that now make me think twice. I’ve come to believe through my years of research and practice that soy is not the wonder food product makers claim it to be. Let’s delve deeper into some of the bigger problems with soy:

· Soy lacks methionine—an essential amino acid required to build muscle. I guess that’s why you don’t see a lot of vegetarian body builders.

· Soy suppresses thyroid function because it contains phytoestrogens that can disrupt hormonal balance.

· Soybeans are high in phytic acid, which, in large amounts, can block the uptake of essential minerals like calcium, magnesium, copper, iron and zinc in the intestinal tract.

· Soybeans are very new to the food chain of modern man, since it was never used for food in paleolithic times. Many people are not only allergic to soy, but suffer with extreme gas and bloating from it. If you have any type of autoimmune condition, especially colitis or celiac disease, you should remove soy from your diet immediately.

· Soy is very high in arginine, and can exacerbate cold sores and herpes outbreaks.

If you’re trying to get soy out of your diet, you should know that soy is often a wolf in sheep’s clothing, and can have many aliases: Food processors are less likely to list the three letter word “soy” than a technical term such as “textured vegetable protein” (TVP), “textured plant protein”, “hydrolyzed vegetable protein” (HVP), “vegetable oil” or “MSG” (monosodium glutamate). Ingredient lists also include words such as “vegetable oil”, “vegetable broth”, “boullion”, “natural flavor” or “mono-diglyceride” that do not necessarily come from soy, but are likely to. Soy is found in everything from Pizza Hut to Baskin Robbins to vitamins and, yes—even asthma inhalers..

If you do consume soy, I suggest you use it judiciously and only in its fermented form: miso, natto, tempeh, soy sauces, and fermented tofu. The fermentation process stops the effect of phytic acid and increases the availability of isoflavones. The fermentation also creates the probiotics–the “good” bacteria that increase the quantity, availability, digestibility and assimilation of nutrients in the body.

What’s your take on soy?

Fall is here, and it’s my favorite time of year. The air gets crisper, you get to dress in layers, and your hair stays frizz-free and under control (or so you hope). But there’s another reason why I treasure the fall: pomegranates. Dark, sweet, tart, and let’s face it—sensual.

Pomegranate juice is something of a panacea. Drinking 8 ounces of 100% pomegranate juice per day has been proven in research studies to improve everything from cardiovascular disease and blood vessel blockages to diabetes and erectile dysfunction. Now that’s the kind of news I like to spread! Imagine being able to drink a sweet, tangy, delicious juice that will actually improve your health. This is a case where food is literally medicine.

Another great thing about pomegranates is their versatility. You can drink the juice, or eat the seeds and their surrounding juice sacs (also known as arils). You can eat them raw, or use them in cooking. You can enjoy them hot or cold. The choice is yours; the benefits will be there regardless. Sprinkle them on salads, over steak, in a smoothie, or plunk them in your cocktail. To ensure your house is stocked, store the arils in the freezer; they’ll keep frozen for up to six months.

One of my favorite recipes is a Thanksgiving favorite in our house, but they are a sumptuous treat any time:

Chocolate Covered Pomegranate Arils

Ingredients:
2 cups arils from 2—3 large pomegranates
8 oz. fine quality bittersweet chocolate, finely chopped

Directions:
Score 2—3 fresh pomegranates and place in a bowl of water. Break open the pomegranates under water to free the arils (seed sacs). The arils will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the arils in a separate bowl. Reserve 2 cups of the arils from fruit and set aside. (Refrigerate or freeze remaining arils for another use.)

Line a shallow 11 x 16 x ½-inch baking sheet with parchment paper. Over medium low heat, melt chocolate in a saucepan set over a pan of simmering water. When chocolate is sufficiently melted, transfer to a work bowl. Keep the bowl in a pan of warm water for convenience.

Allow chocolate to cool to the touch (but should still be runny). Add the arils and stir to combine. Use a fork to scoop out clusters of chocolate and arils; drop clusters onto the prepared baking sheet. (Work quickly as chocolate will harden.) Place baking sheet with clusters in the refrigerator for 1 hour or until confections harden.

To see my video on how to open a Pomegrante, visit http://www.youtube.com/watch?v=HpZR67pmTS8.
For more information and great recipes, visit www.pomwonderful.com. And for cold comfort, head to the produce section in your grocery store for 100% pomegranate juice and fresh pomegranates, which are perfectly in season through January.

Stay Gorgeous,
Esther

We all have our limits with what we will and won’t do on a daily basis, which is why I make it my policy to never ask patients to do what I would not do myself. That being said, when it comes to taking supplements, most people have their limits, too. Over the years, I’ve found that a protocol with five supplements listed will not only help people meet their needs, but also keep them committed over the long haul.

The following supplements should be taken with food on a daily basis. Purchase a vitamin case so you’ll stick with the plan; supplements always work better in your body than in the bottle!

1. Vitamin D3
Vitamin D reigns queen when it comes to optimizing our bodies. Vitamin D3 is found abundantly in wild Alaskan salmon (687 IU per 6-ounce serving) and can also be derived from sitting in the sun without sunscreen for 15-30 minutes three times per week. In my 17 years of practice I have yet to see a patient with a healthy amount of vitamin D measured in their blood. You should aim for a blood level of 80-100 ng/dL to protect yourself against cancer, bone loss, depression, PMS, heart disease, and autoimmune conditions.

To test your levels of vitamin D, get a 25(OH)D test, also called 25-hydroxyvitamin D. Work with a health care practitioner to give yourself the correct dosage; I have dosed people at 1,000IU per day to 10,000IU per day short-term for severe deficiencies.

2. Omega-3s
Omega-3s are a panacea for systemic inflammation. This can be expressed in the body as acne, rosacea, colitis, chron’s disease, weight gain, injuries, heart disease, headaches, menstrual cramps, and any other type of –it is you can think of. Most folks are steering clear of fish due to the high level of contaminants present, and most of our kids don’t eat fish often enough. How can you ensure a clean source of omega-3s without taking in too many contaminants? Purchase wild Alaskan salmon and salmon oil. Alaska’s waters are subject to far fewer contaminants because farming fish is illegal in Alaska, so the fish are extremely clean. If you don’t love salmon, take the salmon oil instead. Four capsules per day is a good maintenance dose, six capsules per day will give you gorgeous, glowing skin, and nine capsules per day will help you lose weight and fight depression.

3. Probiotics
About 60-70% of our lymph nodes line our intestinal tract, which closely links our immune system to the health of our gut. Environmental toxins and viruses love to hang out inside our intestinal tract and render the healthy colony of good bacteria present useless. Taking probiotics is a powerful weapon against food-borne illnesses, yeast infections, sinus infections, constipation, colds and flu, and autoimmune conditions (especially Chron’s disease and colitis). Take 16-32 billion per day.

4. Magnesium
Magnesium is a trace mineral that is responsible for more than three hundred biochemical reactions in the body. It is a muscle relaxer and helps lower blood pressure, keeps the heart rhythm steady, supports a healthy immune system, and plays a critical role in healthy bone density. Magnesium is also an effective remedy for constipation and insomnia, and helps treat sugar cravings and PMS. Interestingly enough, chocolate is a rich source of magnesium. So the next time you’re reaching for the Milk Duds, try taking some magnesium instead! Take 400mg at night for restful sleep and overall wellness. For menstrual cramps or constipation, take 400mg twice per day.

5. Green Foods
Do you know anyone who eats adequate amounts of green vegetables on a daily basis? Neither do I! Which is why powdered green foods make such a fabulous addition to your daily regime. “Green foods” are a super food that usually consists of either freshly juiced green vegetables (wheatgrass, spinach, kale, parsley, celery, etc.) or dehydrated green vegetables that can then be reconstituted with water. The chlorophyll in green foods is remarkably close in structure to the iron molecule and is a natural blood builder as a result. Green foods also detoxify the liver, helping the body eliminate waste products naturally and promote weight loss. Green foods also boost energy levels due to their naturally high levels of vitamins, trace minerals, and essential amino acids present. Enjoy 8 ounces of fresh juice or 1 scoop of reconstituted powder per day.

Magic Bullet
July 2009

As much as I’d like to believe its true, there is no magic bullet for the things we want most in life: looking good and feeling healthy. However, I’ll let you in on the secret to looking gorgeous: consistency in your daily practices. Eating right, exercising, and taking supplements require us to do a little bit of work every day. These daily disciplines are not quick-fixes, but they’re guaranteed to yield big results in the long run. Slow and steady wins the race, not crash-dieting or a juice fast.

Setting Yourself Up for Success
If you fail to plan, you plan to fail. Knowing that it’s your responsibility to yourself to treat yourself with health is a life-long commitment. Incorporating these strategies into your daily cycle is sure to help you stay on track:

Just In Case
Vitamins always work much better in your body than in the bottle. So buy yourself a travel-size case to hold loose pills for the week. That way, you’ll keep the vitamins conveniently on hand and will have no excuses not to take them. Plus, you’ll only have to refill the case once per week, instead of opening up numerous bottles each day. Out of sight means out of mind, so keep your vitamins right where you can see them.

Don’t Be a Bump On A Log—Keep One Instead!
Writing down what goes into your body holds you accountable for what you eat and also makes eating a conscious experience. Often we are disconnected from the eating experience because we eat while walking down the street, watching television, working on the computer, or driving. We must take our food out of the container, prepare it, and put it on a plate. There should be no distractions like reading or talking on the telephone while eating (listening to music or conversation is okay). This will enable us, body and soul, to be present in the eating experience and to understand our hunger-fullness cues. Logging meals in a journal creates an awareness of ourselves and our relationship to food unlike any other. It’s not always about what you’re eating; sometimes it’s about what’s eating you!

Instead of a Workout Make It a Playout
Most of us forget that exercise is actually a privilege and can be tons of fun and not just self-imposed suffering. So think of things that you love to do—and do them! Yoga, belly dancing, swimming, biking, rollerblading, and hiking are all great ways to let loose while getting in shape. Try to join a group or grab a friend to help you stay motivated. Make it just as much a social activity as a way to get fit. Some of my deepest friendships evolved while training for the marathon. An 18-mile run can generate a lot of interesting conversation, to say the least!

Shop ‘Till You Drop
Food shopping is my least favorite activity, although I do love to cook. Despite this, I do spend a few days per week in the grocery store. An empty refrigerator leads to spending money on unhealthy take-out food. A fridge filled with cherries, avocado, turkey slices, grape tomatoes, iced green tea, and pre-washed spinach means I can’t go wrong no matter how I satisfy my hunger. And the pain of shopping becomes outweighed with the joy of taking care of myself through nutritional excellence.

So remember this: living gorgeously is about the little things we do for ourselves every day. Giving to yourself never felt better.

It’s a sticky situation.  In my house, we go to war.  Not over the clicker, or even the temperature of the room.  No, we duke it out over the peanut butter.

When I met my husband, he was downing Skippy on Wonder Bread by the pound. After years of hearing compelling arguments over the health benefits of peanut butter, he’s finally seen the light (or so he says).  But old habits die hard, and the old, sticky, spreadable consistency of Skippy often trumps the texture of the natural peanut butters. Read the rest of this entry »

Hello, Gorgeous, and welcome to my new blog!  This blog has been a long time coming and I’m super excited to not only bring you cutting edge information, but also create a forum for readers to exchange ideas and share knowledge. Read the rest of this entry »