Wednesday, September 20, 2017

Be A Label Detective When It Comes To Sugar

Nutrition Fact labels are becoming a clearer window to see what is actually in your food you are about to put in your mouth. Most important, added sugar. According to reporting by Politico, updated Nutrition Fact labels will apparently finally be mandatory on packaged foods by July of 2019. The Nutrition Labels will include a new added line that will showcase "added sugars". Some smaller food manufacturers have already started showcasing the added sugars in their packaged foods. This is great news for the consumer!

So, what is the difference between added sugars and naturally occurring sugars? Naturally occurring sugars you will find in fruit as fructose and lactose in milk. Some examples of added sugars are your syrups, corn sweetener, molasses, honey, and cane sugar. There are 4 calories in one gram of sugar. So, if their is 15 grams of sugar per serving of a food, that is 60 calories from just sugar. That does  not count the rest of the ingredients in that food.

Food for Thought: Did you know that just one 12 ounce can of  regular soda contains 8 teaspoons of sugar?! Try this experiment, especially if you drink regular soda. Take a 12 ounce glass of soda water and put 1, 2, 3, 4, 5, 6, 7, 8, 9 teaspoons of sugar in it and mix with spoon. Cheers!

Food For Thought: According to the American Heart Association (AHA) too much added sugar in the diet raises your risk of heart disease and weight gain.

AHA recommends no more than 6 teaspoons of added sugar for women and no more than 9 teaspoons of added sugar for men. One can of soda or other sugared drinks will take care of the daily allotment of added sugar in one swoop of a guzzle. It's just not regular soda and sugary fruit drinks that will sugar you up with added sugars. Ice cream, candy, cakes, cookies, sweetened yogurts, and simple grains like cinnamon toast and honey - nut waffles. No one is saying you can't enjoy these sweets or indulgences just be cautious and aware of how much added sugar you are feeding your body daily.

Food For Thought: AHA also recommends limiting sugar-sweetened beverages to no more than 36 ounces (450) calories per week.

Friday, August 18, 2017

Water Fitness Benefits

Water Fitness is getting a lot of buzz lately. Water is a very forgiving environment to workout in especially when it comes to protecting our joints.  According to the May 2017 article in IDEA Fitness Journal by Shirley Archer, JD, MA, "Mounting research on the benefits of aquatic exercise is changing its image and supporting the claim that it helps people of all ages and ability levels". Here is a list of benefits from working out in the water.

1. Improves balance and core stability
2. Leads to less muscle soreness and damage
3.Water exercise can meet cardiovascular fitness metrics
4. Improves ability to perform activities of daily living
5. Lowers blood sugar levels for people with type 2 diabetes
6. Exercise in the pool improves knee and hip osteoarthritis

Young, middle - aged, recreational,elite athletes, and special populations ALL benefit from working out in the water. The use of water weights, pool noodles, beach balls, aqua joggers, and cardio moves can greatly increase the health benefits and as well as the FUN factor!

BY: Sue Dunn
Dunn Healthy Coaching

Tuesday, May 27, 2014

eat. move. live. are three words that have everything to do with your health. Go nuts! Go banana's! Give your best milk mustache! Heck, life is a bowl full of cherries! Smile, appreciate and breathe deep. Do a yoga tree or play around with your downward dog. Run the streets and walk the cross walk. It is time to eat. move. live.

Friday, February 14, 2014


Detox juice! Scary looking...but actually very tasty!

1 rip celery
1/4 field cuke
1 cup frozen pineapple
1 hand full of parsley
1 hand full of cilantro
1 inch of giner
1/2 lemon pealed
1-2 cups of coconut water or water



We fill out hearts with love, compassion, and warmth and it continually needs tender - loving care to be at its most optimal performance. Feeding the heart nutritious foods is as crucial as the supply of blood and oxygen it gives to all parts of the body. As the old saying goes, “ food is the way to a man's heart” holds quite a bit of truth. There are ...
steps that we can follow that will protect the heart and keep it beating strong.

Consuming more fish, fruits and vegetables, and consuming fats high in mono – unsaturated fat will provide nutrients and antioxidants that will help protect the heart from heart disease. Avoiding processed meats, added sodium and nitrates is a step in the right direction for the sheer fact that they are associated with an increase in the risk of diabetes and heart disease. Limit sugar or simple carbohydrates like in soft drinks, baked goods and sweets since they are associated with elevated cholesterol levels, insulin resistant and an increase in heart disease.

Here is a list of some of the heart healthy foods that will protect your heart so that you can keep filling yours with love:

Salmon: Contains omega - 3 fatty acids which lower levels of triglycerides in the blood that may contribute to blood clotting.

Soy: Has been proven to lower LDL (bad) cholesterol and is high in fiber and low in saturated fats.

Spinach: Chock full of vitamins and minerals like potassium, calcium, B-complex and fiber which all defend your heart.

Nuts: Contains heart healthy mono-unsaturated fats and low levels of saturated fats. Also contains omega - 3 fatty acids.

Dark Chocolate: Pick the kind that has 70% or more of cocoa. Limit to 1 ounce a day for maximum benefit. 70% cocoa dark chocolate has a blood thinning effect which can be helpful to the heart and reduce inflammation.

Beans: Low in fat and high in fiber which helps to improve cholesterol levels. The red and purple beans contain more flavonoids – chemicals that act as antioxidants that help to protect against heart disease.

Green tea: Filled with catechins and flavonols (antioxidants).

Olive Oil: Full of mono -unsaturated fats that help to lower your LDL (bad) cholesterol. Consume in moderation because it is high in calories. Buy extra virgin or virgin olive oils because they are less processed and contain more antioxidants to help reduce inflammation in the heart.
Words of wisdom to wrap this session up....

 "The best and most beautiful things in the world cannot be seen or even touched – they must be felt by the heart”. Helen Keller


We all have them and we treat them pretty bad. Some of us cut them, some of us burn them and some of us even try real hard to stay away from them during the holidays. Yes, they are little buggers but hey, it's just a calorie being a calorie. But, have no fear. I am here to show you how to handle your calories with care. In return, your calories w...
ill stay away from you when you start to corral more of them in than really needed. Hey, they don't want to be around either. They are tired of being cut and burned....

So, where do calories come from? They only come from three places...well actually 4 but we will talk about the alcohol later. There are three macro- nutrients that graciously give you calories. Carbohydrates, Protein, and Fats. One gram of carbohydrates yields 4 calories, one gram of protein yields also 4 calories, and one gram of fat yields 9 calories. For example, a piece of bread has 15 grams of carbohydrates. (15 X 4 = 60). So, there are 60 calories in a piece of bread from the carbohydrates. You would do the same for protein and fat multiplying by either 4 again or 9.

Alcohol on the other hand yields 7 calories a the math with your drink of choice. Alcohol IS NOT considered a macro-nutrient for one reason only...the body does not require it for survival! Well ,maybe a sip or two can put us straight but that's all I am saying.

On a more serious note, a calorie is a unit of energy. It is the amount of energy needed to heat one gram of water by one degree Celsius. Calories listed on food labels reflects the potential energy the body can use. The body would use calories for breathing, muscles moving and our wonderful warm hearts beating. OK, so maybe red wine can't do that for me but i can still pretend. it does get my heart beating...

Calories from complex carbohydrates, lean proteins and good fat are the really nice calories. They give us energy, help us to build strong muscles and even insulate our organs. They only mis-behave when you get greedy and invite too many to the party. Then they start inviting the calories from the dark side. The bag of chips, the chocolate chip cookies and even the bacon and cheese! Now you are in trouble because the good calories are getting revenge on you and they hide and store away those bad calories deep down in your body and call it the fat revenge.

Here is the secret to getting back at all those bad calories:
Do vigorous exercise...research proves the more intense your workout the more you burn all day after the workout! make sure you do the talk - test and can still say a few words so you know you are alive.

Gain more muscle...lift some weights, do push-ups, and add some squats. Walk fast, jog or run, march in place., take an exercise class. All of these get rid of those pesky stored away calories. We need calories but not too much of them. Invite too many in and you will be plagued with those little buggers. Be a calorie lover BUT not a calorie collector!

Here is a fun fact on calories:

Lulu Hunt Peters wrote the very first diet book in 1918, Diet and Health with the Key to Calories. do you think she was onto something!

Diet and weight loss are two words that I hope can be dropped from your vocabulary - for good. But no worries, I have two new words that you can replace them with. Here they are: Nurturing and Ownership. Now, I know that doesn't make sense. The words are not synonyms. But, they are powerful and meaningful and carry absolutely no guilt! Think of this compelling statement, "If you don't take care of...
your body where will you live?" Your body was and is your very first house and all other dwellings are secondary. Just like a piece of real estate, if you don't keep up with house repairs your house begins to lose value and probably looks worn out too. Ownership of your body needs house repairs also. These repairs come out of the nurturing tool box of health. Take ownership of your body and nurture it with fruits and vegetables, nuts and grains, quality protein and hydrate with water. Take a 10 minute walk or ten minutes to breathe deep and stretch. Get quality sleep - you do shut lights off in your secondary home so do the same in your first home. Move away from the computer and do 8 squats or some wall push ups...but don't leave your computer until AFTER you finish reading my post!

If you do a little bit of this everyday your first house will have the best curb appeal on the block!

I want to leave you with a fascinating nutrition fact:

1 pound of Oreos = 2200 calories
1 pound of peanut butter = 2650 calories
1 pound of Lay's potato chips = 2400 calories

Munch on this..... 1 pound of 1% cottage cheese + 1 pound of kale + 1 pound of apples + 1 pound of tofu + 1 pound of lettuce + 1 pound of carrots + 1 pound of papaya + 1 pound of onions + 2 pounds of cantaloupe + 2 pounds of celery + 2 pounds of cucumber ==========EQUALS 2225 Calories!!

Holy math equation!