Please Eat Carbs!

The dreaded "C" word.. Carbohydrates! What is carbohydrates: Noun: Any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body. So in simple terms foods that provide energy. Carbohydrates are essential in our healthy lifestyle plan.

Good Carbohydrates are what we are meant to eat. Carbs that should be eaten on a regular basis obviously include fruits and vegetables. Other good carbs are whole grains (brown and wild rice, quinoa, oats), sweet potatoes and legumes. So you see, there is no need to avoid them. You need the energy especially if you are trying to lose weight!

Bad Carbohydrates should be avoided at all costs. These are the highly processed foods ranging from lunch meats to donuts. They are highly addictive foods because of the chemicals, sugar and salt content. Bad carbs are a big part of the health crisis our world is facing. They cause heart disease, diabetes, certain cancers, and a whole host of other health problems.

Set yourself and your family up for success by shopping for wholesome foods in the good carbohydrate category. Surround yourself with fruits and vegetables. When you have a sweet tooth reach for an apple or other fruit. When you crave salt cut up some celery and other veggies then dip in hummus or a yogurt ranch dressing. You deserve to live your healthiest life possible! Start today! Need help? Contact me!!!

Picky Child + Food Allergy + Peanut Ban at School = Frustration

Many parents and even teachers ask me what to do about kids that only want to eat peanut butter and jelly sandwiches at lunch? It poses a problem for the kids that have severe food allergy especially to peanuts. Read on for some suggestions...

Do you let your child cook with you in the kitchen? If not, start letting them help you. Now I'm not saying let your 5yr old handle a butcher knife! Let them crack an egg, stir whatever's in a bowl, help make meatballs or burgers. It instills confidence and boosts self esteem. It's a bonding moment too. The chances are higher that they will eat healthier because they helped prepare the meal. That being said, explain to your child in a nice way that they can't have pb&j at school anymore because it can get a few of their friends really sick. Allow them to have pb&j as an after school snack (on whole grain bread of course!) You are teaching your child empathy and sympathy at the same time. Of course use age appropriate language. Kids are alot smarter than you think.

Here are some suggestions:
Let your kids pick out healthy items at the store. Give choices. Believe it or not kids like choices. Let's them feel grown up. Usually between two things will do; for example: give your child the choice of organic turkey meat or low fat ham. Next, let them pick a fruit they would want. Do your kids like yogurt? Let them pick out their favorite kind. Do your kids like carrots, celery, cucumbers and/or peppers? If so, great! Pack a wholesome dip like yogurt ranch or hummus. If your child won't eat a sandwich other than pb&j, pack a thermos of mac & cheese, spaghetti from the night before, or soup. Let them help you make chicken fingers the night before and pack the leftovers for lunch. Wraps are great too. Let them help you fill it and wrap it up!

Lunchables....Nooooo!!! Make your own version. Let your child pick out the crackers (give them a choice of whole grain crackers) cut up cheese, and cut up fresh turkey or chicken breast (leftovers are fine). Put it in a container and oila! Homemade lunchables. Try to stay away from processed lunch meats if you can. Get snack baggies and let your kids put in their favorite snacks for the week whether it's pretzels, Goldfish crackers or animal crackers. Label them for each day of the week. If the kids can write, let them do it. Again, you are building self esteem and confidence!

See the theme here? Give your kids choices and pack healthy lunches at the same time. You are getting them involved. It won't be such a struggle. If you overcame this struggle, what worked for you and your kids?

Healthy Living Isn't as Hard or Expensive as You Think!

Pretty tired of hearing people say, "I want to eat healthier" and then they don't do anything about it. Another one is "I want to eat healthier but it's to expensive." Um, no it's not! Let's see, what's another excuse "I want to eat healthier but I don't know how." Ok, put down the donut and pick up an apple.

Stop saying and do! Actions speak louder than words. If you truly want to live a healthy lifestyle then just do it. Next time you are at the grocery store, shop the perimeter. That's where you have fruits, vegetables, dairy, proteins (chicken, turkey, meat and fish), whole grain breads. The majority of your cart should be fruits and vegetables. The only thing you should be in the center aisles for are high fiber cereals and regular oatmeal, nutbutters (peanut, almond, sunflower seed), all fruit jams, beans/legumes, rice (brown, wild, jasmine, basmati), spice and seasonings, canned tomatoes, household cleaning products and hygiene products. If in the freezer section, frozen fruits and vegetables are great all year round. They are picked at the height of freshness, so go ahead and get them if fresh isn't looking to good. Just stay away from sauced vegetables and sugar added fruits.

Soda, stop drinking it. It isn't good for you. Diet soda especially! It's all chemical. Drink water... Is this you "Ugh, but I hate water..." Then add lemon, lime, orange or berries to it. You get the added benefit of vitamin c and antioxidants. Even though diet soda is zero calories, the chemicals in it affect your brain and body in a negative way. For every soda you drink, substitute it for water. Not only will your body and skin thank you, but you will drop some pounds too. If you have Diabetes, you definitely need to stop drinking soda! It affects your insulin levels!

Processed foods like instant potatoes or Hamburger Helper, are not good for you. Anything with a really long shelf life, not good. If the ingredients list is a mile long, don't buy it. Salt content is probably sky high too! Yes, it might be cheaper now, but in the long run you run the risk of heart disease, diabetes, and a host of other health issues which is more expensive to take care of. So why run the risk? Once you get into the habit of eating whole foods and prepare them in a delicious way, your body will thank you. It becomes second nature. Your taste buds change. You can do this. Stop making excuses! Start today with your next meal!  Are you truly happy with yourself? When you look in the mirror what do you see? Take control of your life now. You are worth it! You deserve to be healthy in mind, body and soul! Need help? Contact me! That's what I'm here for.

Two Choices

The following was sent to me via email. I don't know who the original author is but it will make you pause, cry and think. Take a moment and read this. It's very powerful. Please forward to all you know. Let's make a difference together!

Two Choices
What would you do?....you make the choice. Don't look for a punch line, there isn't one. Read it anyway. My question is: Would you have made the same choice?

At a fund raising dinner for a school that serves children with learning disabilities, the father of one of the students delivered a speech that would never be forgotten by all who attended. After extolling the school and its Dedicated staff, he offered a question:

'When not interfered with by outside influences, everything nature does, is done with perfection.

Yet my son, Shay, cannot learn things as other children do. He cannot understand things as other children do.
Where is the natural order of things in my son?'

The audience was stilled by the query.

The father continued. 'I believe that when a child like Shay, who was mentally and physically disabled comes into the world, an opportunity to realize true human nature presents itself, and it comes in the way other people treat that child.'

Then he told the following story:

Shay and I had walked past a park where some boys Shay knew were playing baseball. Shay asked, 'Do you think they'll let me play?' I knew that most of the boys would not want someone like Shay on their team, but as a father I also understood that if my son were allowed to play, it would give him a much-needed sense of belonging and some confidence to be accepted by others in spite of his handicaps.

I approached one of the boys on the field and asked (not expecting much) if Shay could play. The boy looked around for guidance and said, 'We're losing by six runs and the game is in the eighth inning. I guess he can be on our team and we'll try to put him in to bat in the ninth inning..'

Shay struggled over to the team's bench and, with a broad smile, put on a team shirt.. I watched with a small tear in my eye and warmth in my heart. The boys saw my joy at my son being accepted.

In the bottom of the eighth inning, Shay's team scored a few runs but was still behind by three.

In the top of the ninth inning, Shay put on a glove and played in the right field. Even though no hits came his way, he was obviously ecstatic just to be in the game and on the field, grinning from ear to ear as I waved to him from the stands.

In the bottom of the ninth inning, Shay's team scored again.

Now, with two outs and the bases loaded, the potential winning run was on base and Shay was scheduled to be next at bat.

At this juncture, do they let Shay bat and give away their chance to win the game?

Surprisingly, Shay was given the bat. Everyone knew that a hit was all but impossible because Shay didn't even know how to hold the bat properly, much less connect with the ball.

However, as Shay stepped up to the

Plate, the pitcher, recognizing that the other team was putting winning aside for this moment in Shay's life, moved in a few steps to lob the ball in softly so Shay could at least make contact.

The first pitch came and Shay swung clumsily and missed.

The pitcher again took a few steps forward to toss the ball softly towards Shay.

As the pitch came in, Shay swung at the ball and hit a slow ground ball right back to the pitcher.

The game would now be over.

The pitcher picked up the soft grounder and could have easily thrown the ball to the first baseman.

Shay would have been out and that would have been the end of the game.

Instead, the pitcher threw the ball right over the first baseman's head, out of reach of all team mates.

Everyone from the stands and both teams started yelling, 'Shay, run to first!

Run to first!'

Never in his life had Shay ever run that far, but he made it to first base.

He scampered down the baseline, wide-eyed and startled.

Everyone yelled, 'Run to second, run to second!'

Catching his breath, Shay awkwardly ran towards second, gleaming and struggling to make it to the base.

By the time Shay rounded towards second base, the right fielder had the ball . The smallest guy on their team who now had his first chance to be the hero for his team.

He could have thrown the ball to the second-baseman for the tag, but he understood the pitcher's intentions so he, too, intentionally threw the ball high and far over the third-baseman's head.

Shay ran toward third base deliriously as the runners ahead of him circled the bases toward home.

All were screaming, 'Shay, Shay, Shay, all the Way Shay'

Shay reached third base because the opposing shortstop ran to help him by turning him in the direction of third base, and shouted, 'Run to third!

Shay, run to third!'

As Shay rounded third, the boys from both teams, and the spectators, were on their feet screaming, 'Shay, run home! Run home!'

Shay ran to home, stepped on the plate, and was cheered as the hero who hit the grand slam and won the game for his team

'That day', said the father softly with tears now rolling down his face, 'the boys from both teams helped bring a piece of true love and humanity into this world'.

Shay didn't make it to another summer. He died that winter, having never forgotten being the hero and making me so happy, and coming home and seeing his Mother tearfully embrace her little hero of the day!

AND NOW A LITTLE FOOT NOTE TO THIS STORY:

We all send thousands of jokes through the e-mail without a second thought, but when it comes to sending messages about life choices, people hesitate.

The crude, vulgar, and often obscene pass freely through cyberspace, but public discussion about decency is too often suppressed in our schools and workplaces.
If you're thinking about forwarding this message, chances are that you're probably sorting out the people in your address book who aren't the 'appropriate' ones to receive this type of message Well, the person who sent you this believes that we all can make a difference.
We all have thousands of opportunities every single day to help realize the 'natural order of things.'

So many seemingly trivial interactions between two people present us with a choice:

Do we pass along a little spark of love and humanity or do we pass up those opportunities and leave the world a little bit colder in the process?

A wise man once said every society is judged by how it treats it's least fortunate amongst them.

You now have two choices:

1. Delete

2. Forward
May your day, be a Shay Day.

It Will Be Okay..Step Out From the Shadows

It Will Be Okay...Step Out from the Shadows!
I have to say, the more I talk about domestic violence the more it seems to help. I really wasn't expecting that. It may seem that my blogs have become more about this lately and that's ok. It is domestic violence awareness month afterall. My hope is that by sharing my experience, it will save lives.

So what am I writing about today? Well, it stems from a phone call I got this morning from an acquaintance/friend of mine asking for help for one of his friends. He is out of state and she lives here in the Lehigh Valley. He felt helpless, until by fate, my face popped up on his Facebook page with a quote I had posted. He knows about my story and asked if he could contact me. At first I thought he had some nutrition questions. That wasn't the case. He called for my help and input regarding this friend of his who is in an emotionally abusive relationship. This so called man (her boyfriend) is very controlling and manipulative. He is quite older too. She is scared and feels alone. This "man" is using every trick in the book to scare her into staying. I hate that! This so called man obviously has low self esteem, no courage, and probably a small penis too. Yeah, I went there. I have no tolerance for men like this. I lived it for way to long myself. No, I don't hate men. Just those that think they are all that and then some. Those men that feel like women owe them. Those men that think it's ok to control another human being. Well guess what, slavery was abolished years ago! I gave my friend advice and welcomed her to contact me. I also advised my friend about Turning Point of the Lehigh Valley. Their mission is to work toward the elimination of domestic violence, increase community awareness of the problem, empower victims of domestic violence by providing shelter and support services. I am eternally grateful to them!

Ladies, if a man tells you that you will never find another man, that you aren't good enough, pretty enough, or any other ridiculous statement; then that man (or person) is not for you. You are worthy of so much more. You are worthy of being with someone that will treat you like a partner, who will lift you up in spirit and not knock you down every chance they get. Emotional abuse is just as bad if not worse than physical abuse. At least with physical abuse the scars go away, trust me, I know. It's the memories from emotional abuse that last a lifetime. Don't let another person tell you that you are alone and will have nobody there for you. That's pure bullshit! I don't care if you are straight, gay, rich or poor; abuse is abuse and should not be tolerated! I can say this confidently now. I was in the shadows for most of my life. You are not alone, there are people and organizations out there to help you and protect you. Save your life. You deserve to live your life safely and in true happiness. It's going to be ok! It's time..Step out of the shadows...

Wake Up! Healthy Eating Is Not To Expensive!

Ok, I've had enough! I'm tired of people saying it's to expensive to eat healthy! Here's a start, get the soda, cookies, chips, white bread, Hamburger Helper and other processed crap out of your shopping cart! Once you limit that stuff you can take that money and put it toward healthy food like fruits, vegetables, fish and other healthy foods. Simply by doing this your weight will go down, your face and skin will clear up, you won't be so depressed and your heart will thank you!

Now I'm not saying to never eat a cookie or have a glass of beer. I'm saying, surround yourself with the healthy foods. Learn how to prepare them so they taste good. Your tastebuds will change and you will thank me. Trust me, I know what I'm talking about. Preventative care is imperative. Help yourself and your family by preparing whole delicious foods. Save yourself from cancer, heart disease and diabetes. A big part of that is your lifestyle. Take a good long look in the mirror. You are worth living the best life you possibly can!

Another issue people are confused about is organics. Again, put your money toward the foods you really should eat organic and not worry so much about some of the other foods. You might have been hearing alot about the dirty dozen. These are the foods highest in pesticides and that you should try to purchase in organic form. The worst are apples, celery, strawberries, peaches, spinach, imported nectarines, imported grapes, sweet bell peppers, potatoes, domestic blueberries, lettuce, kale/collard greens. The clean 15 (lowest in pesticides): onions, sweet corn, pineapples, avocado, asparagus, sweet peas, mangoes, eggplant, domestic canteloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, mushrooms. Take the list with you when you go shopping. The list was composed by the Environmental Working Group (EWG). I highly recommend you sign up for their newsletter. They are a fabulous organization looking out for our health!

If you can grow your own garden that's great. Visit your local farmers markets and get to know the farmers. They want to talk to you and help you. Choose free range poultry, grass fed beef and wild fish. Make small changes in how you shop and eat. Let your kids cook with you. Try new recipes. If you notice, most chefs use fresh, local ingredients for their food they cook. Not sure on how to begin, or afraid of change? It's ok. I'm here to help you.

Stop Being a Puritan and Learn to Love Sex! Thank me later...

Sex is good. For some it's GREAT! Why am I talking about this? How does this relate to wellness? Simple, it's a part of life! A wonderful part of life, especially with the right partner! Birds do it. Bees do it. So get to it! It's not a hush hush topic. It's meant to be enjoyed. You don't need to limit yourself to the bedroom at night before bed. Enjoy it anytime anywhere. If you are embarrassed or disgusted thinking or talking about it, stop. Embrace your sexuality.

Sex has many health benefits: it relieves stress, boosts your immunity, BURNS CALORIES, improves heart health, helps with pain (As the hormone oxytocin surges, endorphins increase, and pain declines. So if your headache, arthritis pain, or PMS symptoms seem to improve after sex, you can thank those higher oxytocin levels.), possibly reduces prostate cancer risk, strengthens pelvic floor muscles, and obviously helps you sleep better!

Sex can also help with your self esteem. Don't worry so much about your body image. Your partner doesn't. Enjoy who you are and who you are with. You will feel good about yourself. Intimacy will increase too because you are bonding with another. We are naturally made to bond with one another. Sex is a fun way to do it.

Whether you have a partner or are in between partners, buy some toys! Add some fun into your sexual experience. If you are alone, this provides the release that you need. Don't be ashamed or embarrassed. There is no need. Sex does not need to be boring. It's not like you are out on the street having sex in front of people. I'm not telling you to go right to the whips and chains either (unless you are in to that sort of thing). Every woman should have at least one vibrator. Sorry fellas, sometimes a girls gotta do what a girls gotta do. Communicate with your partner too. Let them know what feels good and what doesn't. It makes for a better experience all around. If sex is painful, try switching positions and/or use a lubricant. If that doesn't help, talk to your doctor to make sure nothing serious is going on.

So, that's our sex talk for today. Enjoy yourself, use protection, and try at least one new position a week! Order some new toys, lotions, dvd's, etc. http://www.lisadrewnutrition.com/Adam-and-Eve-Adult-Products.html Have a great day!

I am who I am are you?

People, especially the ones closest to me, ask "Why do you share so much of yourself?" Hmm, why do I? It's simple really. I've always worn my heart on my sleeve. I'm a very emotional person. I'm also a very giving person. I don't know if it's more people pleasing or not. I'm still trying to figure that out. Sometimes I don't have an edit button and that gets me in trouble. I share certain experiences, not all. Some people will learn from what I've gone through. For example; I recently came out to the public as a domestic violence victim (see my previous blog post). I am no longer shameful. I am not to blame. Sharing my experience takes domestic violence out of the darkness. In return, I hopefully saved a life. However, being a domestic violence victim does not define me. I am still trying to figure out who I am. That's a lifelong process. Do you share to much? Is there such a thing?

Life is ever changing; ever evolving. I am who I am and I'm not apologizing for that! If more people would be open to change and learning, this world of ours would be a much better place; don't you think? I don't pretend to have the answers to everything. Lord knows I don't. But, I am willing to hear all sides and listen to all points of view. It amazes me how many closed minded people there are out there. On the flip side, there are even more who are loving, caring and open minded. People want to be heard. People want to be loved. If we all took the time to listen with an open heart and an open mind the more peace we would have within ourselves and for each other. What do you think?

Coming Out as a Domestic Violence Victim

October is domestic violence awareness month. In the Lehigh Valley we have Turning Point. There are all sorts of activites going on. October 1st was the Step Out Against Domestic Violence 5k Walk/Run. My kids and I volunteered and walked. Tonight was the annual candlelight vigil. If you have never gone to one, make it a point to next year. You will never look at domestic violence the same ever again.

A few days ago, Turning Point asked me to speak on behalf of the survivors. I hesitated because even though I'm pretty open about my being a victim, I thought to myself, am I ready to go public? The answer was yes. If I only help one person then that's what matters. I pre-wrote some of my story knowing that if I didn't write something up ahead of time I wouldn't have control and would keep rambling. I am still living my hell everyday even though my spouse is out of the house. I live in fear everyday.

I didn't know what to expect tonight. Of course I knew there would be sadness. But the energy in the room was of love and concern. It was a moving tribute to those dead and alive. After opening words, dance tributes, songs and stories shared, it was my turn to speak. I kept running it over and over in my head on how to begin. I didn't want to just read off of a piece of paper. I thanked everyone for coming, I looked at the students and said "Listen to your gut, your instincts, because I didn't." Then I proceeded to read what I wrote. Within the first sentence I became overwhelmed. The tears started flowing. I couldn't see the paper through those tears. I didn't know if I could go on but I did. I had to. I had to on behalf of those that died, the other current survivors and for the victims that didn't find their voice yet. I told my story through lots of tears, I barely made it through. But I did! I told my story live tonight for the first time and I would do it again. I live in fear but I have my freedom. The cycle ends with me. I don't want my kids living the life I led in abuse. The love I received from alot of people after the vigil surprised me. Each person said how brave I am. Funny, I don't feel brave. Sometimes I can barely breathe. Tomorrow, I will wake up and put one foot in front of the other.

Please, if you or someone you know is in danger due to domestic violence, there is help out there. If you are in the Lehigh Valley, PA, Turning Point will help you. If you aren't in the Lehigh Valley, there are organizations everywhere that you can contact.

Applebees = Crapplebees?

Why do big chain restaurants pour on the salt and smother their food in grease? It's disgusting. I never go to Applebees. I think the last time I was there was maybe 3yrs ago with my daughter. On Friday last week, my son won a free kids meal to Applebees at school. So, on Saturday, October 1st I decided to treat my kids to Applebees after the Step Out Against Domestic Violence 5k walk/run (benefiting Turning Point of the Lehigh Valley) where we volunteered and walked.

After resting at home for a bit, we went to Applebees. We were greeted with a warm welcome. That was nice. Our server was very nice and accomodating too. Then the food came. My son got what most 10yr olds would get, chicken fingers and fries. He couldn't eat much of it. My daughter got garden fresh ravioli. Well, let me tell you, when that was put in front of her I should've had it sent back. Why didn't I? Did you ever see the movie Waiting with Ryan Reynolds? If not, see it. You will never send food back again! The amount of oil that was on that plate was enough to fill a car! Exaggeration..nope! I got fajitas which were very spicy, peppery and hot. I like spicy food but my God! Plus the salt in it alone was enough to bloat me until next week. My daughter pushed alot of the food on her plate aside, scraped the sauce of oil off and just ate the four ravioli on her plate. When the server came to clear everything, I showed her my daughter's plate. She took it away and the manager came over. He was a nice man but tried explaining it was a brown butter sauce and blah, blah, blah...I asked him if he saw the plate? He kept trying to justify the chef's choice of cooking method. I told him I'm a certified nutritionist and cook. I stopped him cold. He comp'd the meal. Will I go back to Applebees or Crapplebees as I have called it for years... probably not. I don't care that they have a low calorie section and a Weight Watchers section. Salty is salty. Unhealthy is unhealthy. It's a shame because I gave them the benefit of the doubt too.