How playing an instrument benefits your brain

THE SWEETEST ALTERNATIVE TO SUGAR

This is a “good news, bad news” blog; first the bad news. Sugar is the enemy. It’s disguised in many forms, and they all are bad for our brains and our health. Artificial sweeteners are also bad. So we need to avoid and eliminate all forms of sugar and the so-called “fake sugars.”

Now the good news: You can still have a sweet tooth. Get to know “stevia.” Stevia is an all-natural alternative to white sugar that’s 30 times sweeter, has zero calories, zero carbs, is zero on the glycemic index and does not raise insulin or blood sugar levels. Stevia is a naturally sweet herb native to Paraguay and has been around for centuries. It has been thoroughly tested and found to be completely non-toxic and safe. In Japan, 40% of the sweetener market is stevia based and it’s becoming more accepted worldwide.

Coca-Cola and Pepsi are using Stevia.

Just take a look at Coca-Cola and Pepsi, who have launched dual soft drinks using Stevia instead of sugar to reduce the amount of “artificial sweeteners” used in the manufacturing of the beverage. Both companies promote that these drinks do not contain high fructose corn syrup and no artificial sweeteners with 30% less calories, while maintaining the same taste. 

The move to market “healthier” beverages comes on the heels of an accord between representatives from Coca-Cola, PepsiCo and the Dr. Pepper Snapple Group (DPSG) and the Clinton Global Initiative (CGI) pledged to reduce the number of “sugary drink calories” by 1/5th by 2025 through marketing, distribution and packaging. 

Try ZEVIA - 0 Calorie Soda made with stevia

Meanwhile, if you love soda and don't want to give it up. Zevia is the zero calorie soda with no artificial sweeteners. This stevia soda is sugar free and avaialable in 15 delicious flavors and is the natural pop sold in most grocery chains. Here is a coupon to try it for yourself. CLICK HERE

Stevia is also a helpful aid in weight loss due to the fact that it contains no sugar and has been shown to reduce cravings for sweets and fatty foods. People have reported that consuming 10-15 drops of whole leaf stevia concentrate 20 minutes before meals diminished hunger sensations.

When you have a sweet craving, stevia is a safe and effective option to satisfy you without all of the side effects and consequences of sugar. 

The Truth About Sugar

According to several medical doctors, sugar has numerous negative aspects. It’s highly addictive, causes inflammation and increases erratic brain cell firing which means that brain cells don’t communicate well with each other. It’s been known to cause depression, headaches, fluid retention, hormonal imbalances and hypertension. There’s nothing sweet about how much sugar people are consuming every day. According to the American Heart Association, the average adult in the United States takes in about 22 teaspoons of added sugar a day, while teens pile in 34 teaspoons a day. 

Guess which mouse eats too much sugar?

“In one study using mice, they gave them cocaine, which they liked. Then they gave them sugar, which they also liked. But when given a choice, they preferred sugar,” said Dr. Amen, who also advises to avoid “drinking your calories” referring to sugar-laded coffee drinks, alcoholic beverages and even fruit juices. 

“The body can break down sucrose dramatically better than fructose – which is the form of sugar derived from fruit. When you unwrap fructose from its fiber source, it becomes a toxin,” said Dr. Amen. So eat the orange instead of drinking orange juice which is typically made of 6-8 oranges worth of fructose in one glass.

Artificial sweeteners were designed to be sugar substitutes as a less fattening alternative. Artificial sweeteners like Splenda, NutraSweet, and Sweet ‘N Low, found in diet sodas and yogurt, can not only cause you to gain more weight, but has also been linked to many diseases. One University of Texas study linked increased consumption of artificially-sweetened diet soda with obesity. Scientists have concluded that these so called “fake sugars” manipulate the body’s natural ability to sense how much it has eaten and therefore we overeat without realizing it. 

The only potential downside about stevia is some people experience bitterness after consuming products with stevia in them. Stevioside and rebaudioside A (or Reb A) are both partially responsible for the aftertaste, however, rebaudioside contains the least and is barely detectable. Try different brands until you find the one you like. My all time favorite is KAL stevia powder. It’s super sweet with zero after taste. 

There are several upsides to using stevia. For example, you can use it anyway you would use sugar; bake, cook, add it to hot and cold beverages. Add it to a shakes to make them sweeter. Make guilt free sweet lemonade using fresh squeezed lemons and stevia. Put it in unsweetened yogurt and add your own fruit. You get the idea.

Tina’s Tips to Avoid Sugar and Artificial Sweeteners

Learn all the forms of sugar and don’t eat them. See the list of sugars below.

Start checking food labels and throw out everything that has “fake sugars” such as sucralose, aspartame, saccharin in it. 

Avoid all products that are labeled “low calorie, diet, sugar free or no sugar added.”

Drink purified water instead of diet drinks or Zevia soda which is sweetened with stevia. It comes in 15 delicious flavors. My favorites: Rootbeer, Cola and Cream Soda.

Use natural sweeteners like stevia whenever possible.

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Here’s a delicious, sweet and guilt-free sorbet I created and love. Everyone can enjoy it. It’s easy to make and will satisfy any sweet tooth.

Mango Sorbet

Mango Sorbet 

Ingredients

1 cup low-fat plain Greek or Coconut yogurt 

2 cups of frozen mango chunks

Sprinkle of KAL stevia

Directions

Put all ingredients in Vitamix and blend until smooth. 

FORMS OF SUGAR

"OSE" SUGARS

Dextrose

Fructose

Galactose

Glucose

Lactose

Levulose

Maltose

Saccharose

Sucrose

Xylose

"OL" SUGARS

Mannitol

Sorbitol

Xylitol

OTHER SUGARS

* Preferred alternatives

Barley Malt

Beet Sugar

Brown Sugar

* Brown Rice Syrup - A syrup made from sprouted brown rice.

Cane Juice crystals

Cane Sugar

Caramel Color

Confectionary Sugar

Corn Sugar

Corn Sweetener

Corn Syrup

Corn Syrup Solids

Date Sugar

Dehydrated Cane Juice

Dextrin

Fruit Juice Concentrate

Granulated Sugar

High Fructose Corn Syrup

Honey

Invert Sugar

Isomalt

Malt Syrup

Maltodextrin

Maple Sugar

Maple Syrup

Molasses

Palm Sugar

Raw Sugar

Rice Syrup

Sorghum

* Stevia - A naturally sweet herb native to Paraguay. It is non-caloric, and has been used as a natural sweetener and flavor enhancer for centuries

Treacle

Turbinado Sugar

Helping families affected by CHD

Music can be a full work out for your brain

When you listen to music, multiple areas of your brain become engaged and active. But when you actually play an instrument, that activity becomes more like a full-body brain workout. What’s going on? Anita Collins explains the fireworks that go off in musicians’ brains when they play, and examines some of the long-term positive effects of this mental workout. 

Change Your Brain, Change Your Life

Have you seen this fascinating TED talk about why people are often depressed and filled with anxiety? Daniel Amen, MD has studied over 83,000 brains and is full of valuable information for our kids.

Resolutions That Work All Year Long

It’s that time of year when many people set themselves up for unrealistic goals regarding health & fitness and New Year’s resolutions. So many of us start a crash diet or join a gym, only to find out that after a couple of weeks they give up. Why not make this year different and start with a simpler and more practical approach that you’ll actually stick with all year long.

Here are some of my simple suggestions to creating a more manageable and attainable resolution. All of these practical and effective ideas will get you one step closer to looking and feeling better.

• Bring your food to work to ensure portion control and to know exactly how many calories and what ingredients you’re eating.
• Take the stairs instead of the elevator or escalator.
• Use the buddy system for your workouts. You are far more likely to work out if you know someone else is relying on you.
•  Find a new activity. Instead of forcing yourself to log endless hours on the treadmill, decide that you will only participate in fitness activities you’ll enjoy: like dancing, ice-skating, marital arts or a group fitness class.
• Join a forum to become more motivated.
• Start a food journal. I log every bite I take in my Fitbit, regardless if I’m looking to lose weight or just maintain. Studies show people who write things down-from what they eat, to how they feel before and after exercise, are more likely to stick to a new healthy living plan.
• Eliminate all simple carbs like white flour, white sugar, white rice and white potatoes. Replace them with whole grains, quinoa, stevia, brown rice and sweet potatoes.
• Set realistic goals that will let you become your own cheerleader and that you’ll continue all year long. Instead of shooting to lose 50 pounds, have a goal of losing 15 pounds at a time.
• Make time for you! Start making yourself a priority. Let people around you know that you’re making permanent lifestyle changes and ask them for their support, or ask your significant other to clean up the kitchen so you can go to the gym or go for a walk.
• Drink more water. Good hydration is essential for good health. You should drink a minimum of six to eight 8-ounce glasses of filtered water every day. Often we feel hungry when we are actually thirsty.
• Get your Zzz’s. Adequate sleep is a key part of a healthy lifestyle, and can benefit your hormones, weight, mind, and more.
• Reward yourself.  It’s important to recognize your achievements regardless how big or small. After one week of success treat yourself to a spa treatment or a movie, not a dessert. If you do fall off the wagon, don’t punish yourself. Just get back up and start again.

If you’re new to exercise, it’s a good idea to hire a trainer for a few sessions to get you started on the right track and help you set realistic goals. Studies have shown that people who are new to exercise do better when they have some professional help. If you can’t afford to hire a trainer for regular sessions, it’s still a good idea to pay for a session or two when you begin an exercise routine.

My Go-To “Slim-Down Smoothie”

Graze during the day, don't gorge. Studies have shown that smaller, more frequent meals throughout the day will speed up your metabolism. Try one of my Go-to shakes that’s loaded with nutrients – like protein, healthy fats and lots of fiber. Keep in mind, the more fiber you eat, the fuller you’ll feel, which means you’ll eat less and feel satisfied.

Very Berry Smoothie

 Ingredients:

½ cup unsweetened vanilla almond milk

1 scoop of vanilla protein powder (sweetened with stevia)

¼ cup frozen raspberries

¼ cup frozen strawberries

¼ cup frozen blueberries

1 handful of raw organic spinach

½ cup filtered water

Directions:

Combine all ingredients in blender and blend until smooth.

Nutritional Info Per Serving:

195 calories
1.2 g total fat
60 mg sodium
42 g total carb
27 g protein
5.4 g fiber

How To Stay Healthy and Fit During the Holidays

The holidays are one of the hardest times of the year to stay in shape. Temptations to break the diet and skip the gym seem to be everywhere. Did you know “holiday weight gain” is ranked as the #2 fear of people during the holiday season? It’s a scary time for dieters and those trying to stick with a workout routine and healthy diet. Stress levels increase and our diets take a back seat. To help you stay on track between family parties and New Year's celebrations, follow these simple tips and easy exercises. 

Tips on how to stay in shape during the holidays! 

1) Walk More

Try to walk further than normal. Burning a few more calories by walking is one of the easiest ways to take off extra weight. Just twenty minutes of brisk walking can burn over 100-150 calories. Instead of going to lunch with a friend, go for a walk. Get caught up on life and get some fresh air.

2) Get a Jump on Training

Why not start your New Year's Eve resolution now or get into a new workout routine. Instead of throwing a holiday party filled with tons of high calorie foods, invite friends and family to go out dancing. Or better yet, take a boxing class with a friend. 

3) Continue to Drink Water

-Water is going to naturally help you avoid over eating if you drink a large glass 20-30 minutes prior to having a meal. 

-Water will also keep you hydrated and help you burn fat more efficiently. Some people confuse hunger with dehydration. 

- Your brain is 80 percent water. A good general rule is to consume half your weight in ounces of water per day up to a limit of 120 ounces.

4) Eat Slowly

-Eat very slowly and enjoy the flavors. Put your fork down after every bite. It takes the brain about 20 minutes to let you know you are full. 

-Stay away from buffet tables at parties and use smaller plates when selecting foods. Fill up on lots of vegetables with some lean protein. 

5) Brush Your Teeth after Meals

Right after eating a meal, especially dinner, go straight to the bathroom to brush, floss, and mouthwash so that your mouth is feeling clean and minty fresh, which makes it less appealing to eat more. 

6) Cardio, Cardio, Cardio 

Do cardio workouts such as walking, jogging, biking, hiking, and swimming every day. Hit the gym, get on your treadmill at home, or take a stroll around your neighborhood. You only need about 20-30 minutes to receive cardiovascular benefits.

FED UP will change the way you eat forever.

This is the movie the food industry doesn't want you to see. FED UP blows the lid off everything we thought we knew about food and weight loss, revealing a 30-year campaign by the food industry, aided by the U.S. government, to mislead and confuse the American public, resulting in one of the largest health epidemics in history. FED UP will change the way you eat forever.

http://fedupmovie.com/fedupchallenge/

Exercises You Can Do While Waiting In Line

We wait in line a lot! At the bank, the grocery store, even at the movies. I’ve turned a negative into a positive by looking at this time as an opportunity to squeeze in a mini workout. 

Here are 6 exercises you can do while waiting in line…

1. CALF RAISES

This is a great exercise for your feet, shins, and ankles. Start by putting most of your weight onto one foot, lifting onto the ball of the foot, holding for 1-2 seconds, then lower. Alternate for about 12 to 15 reps, or until you feel a nice burn.

2. BUTTOCK PINCHES

This is another favorite of mine you can do while waiting in line and no one would ever know. It’ great for toning your gluteus! While standing on the balls of your feet, clench your buttocks together for three-seconds, tightly, then slowly release and go back to the flats of your feet. Do 3 sets of 12 to15 repetitions, with 15-30 seconds between sets. 

3. SHOULDER LATERAL RAISES

Do this exercise if you’re outside or in a place where you have a little extra room.  Use two water bottles or two cans of vegetables as dumbbells. With one in each hand, arms straight down at your sides. Stand with your feet shoulder width apart, and raise your arms up slowly until they are straight out, like you’re forming the letter “T”. Lower your arms back down slowly and with control. Do 3 sets of 8 to10, with 15-30 seconds between sets. 

4. BICEP CURLS WITH A SHOPPING BAG

This is a great exercise for upper body strength. Fill 2 shopping bags with a few items and follow these easy steps. Hold one bag in each hand and stand with your feet shoulder width apart. Let your arms hang down at your sides with your palms facing forward. Stand tall and keep your knees slightly bent. Curl both arms upward slowly until they’re in front of your shoulders. Slowly lower the dumbbells back down. Do 3 sets of 12 to15 repetitions, with 15-30 seconds between sets.

5. WALK IN PLACE

Walk in place while you’re standing. It’s that simple! I wear a pedometer every day and make sure I get in all of my 15,000 steps. (Need a good pedometer? I use fitbit.)

6. SQUATS

Squats are, hands down, the best exercise you can do for your legs. Stand straight, then bend at your waist as though you’re going to sit down on a chair. When you reach the “sitting” position, return standing. Keep your back straight, and for balance, keep your arms out in front of you or on your waist. Do 3 sets of 12 to15 repetitions, with 15-30 seconds between sets.

Give Thanks and Be Healthy

Thanksgiving is one of my favorite holidays. It’s a time to get together with family and friends, have a lot of laughs and share a great meal.  It’s also a time to reflect on what good fortunes we have in our lives. I know we all have something to be thankful for.

Personally, I’m grateful for my health, my family, loyal friends, a safe home, a job that I love, nutritious whole food, and last, as a first generation Slovenian-American, I’m especially thankful every day that I live in the United States of America with it’s rich freedom and vast opportunities.

Along with all the wonderful things this holiday brings, unfortunately social gatherings can come with unwanted pounds and stress. For me, the holidays also mean staying on track.  There’s no reason to fall off of the wagon and self-destruct. I highly recommend keeping a food log and tracking your exercise. I journal everything I eat everyday, regardless if it’s a holiday or not, and journal my exercise. It’s a great habit I got into years ago and it has stuck with me ever since.

There’s no reason to fall off of the wagon and self-destruct.

This Thanksgiving make sure you eat a good breakfast. Assuming your social gathering is in the evening, enjoy a light healthy lunch before dinner, which will be satisfying. However, be sensitive to your body because our eyes are always bigger than our stomachs. I encourage you to eat a little something before you leave the house, holiday or no holiday. I typically grab something that’s high in fiber and a little bit of fat like an apple with a few nuts. You never want to go anywhere starving. This can lead to making bad choices like eating impulsively and too much.  

When you get to dinner, be sure to observe what’s being served so you can make smart choices when it comes time to filling your plate.  I’d also like to emphasize the importance of being mindful when it comes to the size of the serving spoon and your portions. Savor every bite, put your utensil down after every bite and take occasional sips of water.

It takes your brain about 20 minutes to register that your stomach is full, so eat slowly. 

Bring your own side dish if you really want to have this well balanced. There is nothing wrong with bringing a veggie tray or a beautiful fruit platter. Don’t waste your calories on foods that you can have all year long. Fill your plate with white turkey meat, roasted vegetables, baked sweet potatoes, cranberries sauce (sugar-free recipe attached), and defatted gravy. If you must have dessert, have a small piece of pumpkin pie. It’s a lot less calories and fat than pecan pie and you’re waistline will thank you.

I’m grateful for my many blessings and the opportunity I have to share with you valuable lessons of health I have learned that have made my life easier and more fulfilling. 

Happy Thanksgiving everybody!!