Weight Down Lifestyle

When I was 12 years old, my mother signed me up for the cross country team. Even back then, it was clear that I was growing into a mini version of my marathoner father: tall, long-legged, built for running. Everyone assumed I’d take to it immediately, but my enthusiasm for the activity was marginal at best. My short-lived career as a middle and high school cross country runner was a mediocre one.

Early in the season, the senior girls, glamorous gazelles who made me feel like a scrawny puppy who hadn’t grown into my feet yet, passed out neon pink order forms for that year’s team swag: usually a t-shirt, a sweatshirt, and a pair of sweatpants. My first year on the team, my parents bought the t-shirt for me. It was blue, with long sleeves, and the back was covered with the poetry of early-2000s MySpace quotes, such as, “That’s not sweat you see in my eye; it’s determination,” and “My mother told me never to chase boys. Now I leave them in the dust.” To a 12-year-old, it was the coolest shirt of all time, and I wore it with pride, my total indifference to running itself be damned.

It wasn’t until the following year that I realized nearly all the other girls on the team got all three items every year, bankrolled by their parents. When I asked my own mother to purchase the whole set for me, she crushed my preteen athleisure dreams swiftly and without remorse. “You already have a team t-shirt,” she said. “You have plenty of sweatshirts. And you never wear sweatpants. I’m not spending $100 on all that stuff. If you want them, you can use your own money.”

I’m sure I whined and begged for a few minutes more, but she held firm, and I was unwilling to part with my own money. The deadline for ordering the coveted swag passed me by.

I stood out like a sore thumb in the homecoming parade that year as the only girl on the team in last year’s shirt, blue-clad and pouting in a sea of yellow (emblazoned, if memory serves, with a butchered, team-ified version of Tom Petty’s “Running Down a Dream”). I spent at least three whole minutes feeling like an irredeemable loser whose mother didn’t love her, but my pity party ended as soon as we started running formations, laughing and shrieking and basking in the attention of the parade onlookers that lined Lake Street, all of whom didn’t care that my shirt was a different color. I have no memory of resenting my mother after that day, and I didn’t even bother asking for the swag the following year.

Over 15 years later, I can see that my mother gave me an incredible gift that day. She forced me to confront my feelings about my own money in a way that continues to shape my spending habits and taught me several valuable lessons:

1. If you are able to throw money at a problem but unwilling to do so, it’s probably not a real problem.

That yellow Tom Petty shirt was probably $20. I had an allowance and some babysitting income at that age. I definitely could have fronted the money and saved myself the “so last season” shame, but I didn’t. In spite of my begging, none of the swag was truly important to me. I didn’t want the latest and greatest and matching-est badly enough to spend $20 on it. Now, I can measure my true feelings about something based on my willingness to spend money on it. If I’m hesitant to spend an affordable amount, I reevaluate how much it really matters to me.

2. Spend your money on things that matter to you. Don’t spend money just because you can.

There is no doubt in my mind that my parents’ ability to afford $100 worth of cross country swag was not the issue. (If that were the case, this would be an entirely different article.) My mom just didn’t want to pony up for something she knew I didn’t need or really even want. There’s no denying that I grew up in a privileged household, but it didn’t manifest in my parents just buying me anything I wanted. By indirectly forcing me to decide whether or not that shirt was worth $20 to me, my mother taught me my first lesson in financial priorities.

Now, as an adult, I’m pretty discerning about what I’m willing to spend my money on. For example, I absolutely love dresses. I feel great in them, wear them almost daily, and will invest over $100 in a lovely one that I know I’ll get a lot of use out of. But I couldn’t care less about purses. I carry a $15 TJ Maxx cross-body that goes with everything even though I could afford something much pricier and fancier. I pony up for the things I really like and value and pinch pennies on stuff that matters less to me.

3. You don’t need it just because everyone else has it. And not having what everyone else has really isn’t that big of a deal.

My final year on the team, I was in the same French class as one of the older girls. The day after the seniors handed out that year’s swag, she wore her entire kit to school: t-shirt, hoodie, sweatpants. I distinctly remember registering her get-up during class and realizing, in a more meaningful way, that I really didn’t want it for myself. Don’t get me wrong: she looked sporty and adorable and comfortable. But it wasn’t a look I wanted. And I felt a strange sense of peace when I let go of my desire for it. (It would be many more years before I realized my mother was the reason I got to learn this lesson at all, but I did eventually give her due credit.)

As illustrated by my parade anecdote, the fact that everyone but me had that yellow shirt was not, ultimately, a crushing blow to my pre-teen social status. I didn’t even get admonished by a snooty team captain for disrupting our cohesive look at the parade. I doubt any of my teammates really cared that my shirt from last year, and I guarantee none of them noticed my lack of sweats. I’ve learned in my adulthood that literally no one is paying as much attention to you as you think they are. No one cares that I don’t have an iPhone or a designer purse and that my car is over 15 years old. There may be other parts of the country where this is a bigger deal, but in my own life, I’ve learned over and over that it just doesn’t matter.

*****

The funny thing is, in spite of the fact that I quit the cross country team when I was 14, I still have that blue shirt. It’s well over 15 years old now, with at least two holes in it, and yet… I keep it. It’s my only souvenir from my days as a scrawny, bumbling, mediocre cross country runner. It’s a reminder of the incredible gift my mom gave me the day she refused to buy its successor. She taught me how to be discerning with my money and how to assess what I really, truly want. She forced me to confront my own feelings about money in a way that has shaped my spending habits well into adulthood.

Also, the shirt still fits. And if you think I don’t wear that ancient cotton testament to early-aughts MySpace quips on the regular… you’re wrong.

Maggie Olson is a marketing professional living in northeast Ohio, who went from knowing nothing about money to being the kind of personal finance nerd who texts her friends about IPOs and Roth IRAs. She is a voracious reader, an amateur artisan bread hobbyist, and a hiker/biker/runner/kayaker. You can find her on twitter at @maggiebolson.

Image via Unsplash

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Source: https://thefinancialdiet.com/everything-my-mother-taught-me-about-money-when-she-refused-to-buy-me-something-i-wanted/

Feeding my daughter Harley real organic food has been one of my highlights as a Mom. From the very start, I’ve had so much fun introducing as many vegetables as possible to Harley and teaching her about where her food comes from. We started a large vegetable garden when she was first born and now picking the vegetables is one of her favorite activities. We love to visit farms in the spring and fall to pick fresh produce and see farm animals. She definitely takes after my Mother and my husband – who both love to garden! And the obsession is serious – she bangs on the front windows of our home screaming to go outside and “pick matos!” from the large above ground wooden planters we have. Mato is her name for tomato at the moment � 

I exclusively breastfed Harley for 6.5 months before introducing solid food (and still breastfeeding as she turns 21 months). Avocado was her first food and I continued with various vegetables before I exhausted the options and then introduced all the fruits, some meats, eggs, oats and quinoa. At the moment, she does not tolerate dairy too well but loves almond butter – so I plan to make her fresh almond milk one day soon. 

Here’s what a typical day in the life looks like in terms of what Harley eats. Please note – she doesn’t always finish her plate, but this is what she starts with and what I offer her. Also – I usually serve the meal in courses, unless we are in a hurry to get somewhere or running late. And keep in mind, she still breastfeeds first thing in the morning, several times throughout the day, and before bed. I serve all of her meals with water.

Breakfast is always what we are eating, plus a few of her favorites. I love making steel cut oats in a crockpot overnight on low so it’s ready to roll first thing in the morning. She loves them and I love them.

We always pair it with some ground flaxseeds, cinnamon and fruit – her favorite is pomegranate seeds and blueberries. For her egg muffins, I follow this recipe but leave out the cheese. I also bake them in mini silicone cups (which prevents sticking and makes them easy to store in the freezer). I thaw them out in our toaster oven at 300 degrees for 6 minutes.

Pictured: Steel cut oats with pomegranate seeds, 1/4 of a banana, and an egg muffin made with red peppers and onions.

Snack #1 is usually leftover breakfast. A lot of days, Harley is so full from nursing first thing in the morning, she will just eat a little of her breakfast. Instead of throwing away her food, we’ll offer it to her again as a snack and then usually thaw out one buckwheat pancake – I make a bunch and freeze them separated by parchment paper. I use this store-bought mix, but add an extra egg and add one mashed banana to the mixture instead of honey. 

Lunch on this day was one steamed vegetable, some type of bean and her favorite pasta and some fruit. If she is still hungry, she’ll dig out of my salad bowl till she’s satisfied (I almost always have a salad for lunch these days, or I’ll offer her some avocado or almond butter (she eats it by the spoonful!) 

Pictured: Steamed yellow squash and lima beans with grass-fed butter, and Tolerant elbow macaroni with Yellow Barn pasta sauce, and a side of grapes.

Snack 2# happens after she wakes up from her nap. She likes to nurse and then have a mini zucchini muffin plus some fruit (watermelon balls are the current favorite). Harley also started eating rice crackers recently, and likes to dip those in almond butter. She loves organic dried fruit like goji berries and golden berries and will ask for most snacks by name and knows what she wants!

For Dinner we always almost eat the exact same meal as Harley. On this day, I made wild salmon, quinoa, sautéed purple cabbage and sautéed kale in olive oil and she had some frozen peas, raspberries and pomegranate seeds for dessert.

Pictured: Wild salmon, quinoa, kale and purple cabbage

Here are some of the feeding tools I love:

What does your toddler eat?

I’d love to know! Please share a typical day in the comments below, not only am I always looking for more ideas, I know other parents would love to see what you do as well!

Xo,

Vani 

© Courtesy of Michelle Forney Image: Michelle Forney When Michelle Forney's breast started swelling and itching, doctors told her she had mastitis, a common infection, and treated her with antibiotics. When she discovered that she, in fact, had a rare form of lymphoma and that it was probably caused by her breast implant, she was both furious and frightened.

Forney is just one of hundreds of breast-implant recipients who have developed a rare blood cancer called anaplastic large cell lymphoma (ALCL). The Food and Drug Administration has been investigating reports linking breast implants with the cancer, and now has more than 400 reports about patients who developed ALCL after having a breast implant, including nine who died.

"I had my breast implants for about 19 years. And everything was fine for many of those years until about three years ago," when she developed major itching and pain in her breast, said Forney, who is 46 and lives in Sacramento.

"Come December of last year, I woke up one day and my breast was the size of a volleyball. Within a day it grew and just engorged," Forney told NBC News. "So I immediately went back to the doctor, saw my OB-GYN and she brought in a breast specialist. And they said: 'Oh, breast mastitis. You have an infection.'"

But a 10-day course of antibiotics did nothing to help.

Forney's doctors did not link the symptoms to lymphoma, she said, and mammograms showed no problem. It took several more visits to determine she had lymphoma. Finally, after a plastic surgeon persuaded Forney to have her implants removed, dozens of tiny tumors were found around the implant.

Women choose to get breast implants either for breast reconstruction after mastectomy or for cosmetic reasons. The American Society of Plastic Surgeons reported 400,000 breast implant procedures took place in 2017, up nearly 40 percent since 2000.

It's taken several years to gather data but the FDA now believes that textured breast implants may be more likely to cause ALCL, although it says smooth implants are also linked to an increased risk. The trouble is that there's no organized effort to put together data from people who have implants and those who have developed ALCL.

"Many studies have looked to estimate risk and, depending on the source data and country, the global lifetime risk of developing breast-implant-associated ALCL for patients with textured breast implants ranges anywhere from 1 in 3,817 to 1 in 30,000," the FDA said.

New data from Australia indicates as many as one in 1,000 people with breast implants may develop ALCL. The FDA said the implants available in Australia are different from those sold in the U.S., and that complicates efforts to figure out the true risks.

The FDA is holding public hearings on the issue next year to try to find out more about the potential links, and to ask people what should be done about it. So is the French government, and France's national health authority is in the meantime recommending against the use of textured implants.

"One of the problems in the United States is … with patients going to different doctors at different times and the doctors aren't necessarily communicating with each other and their medical records aren't communicating with each other," said Dr. Diana Zuckerman, president of the National Center for Health Research, a nonprofit, nonpartisan advocacy organization based in Washington. "There's really no way to know when women with breast implants get any number of health problems, including cancer."

Plastic surgeons put in the implants, and may not communicate at all with the oncologists who diagnose and treat ALCL.

Breast-implant-associated ALCL was first identified in 1997, and it can take about 10 years to develop on average after an implant first goes in. It usually stays in the area right around the implant, WHO researchers reported in 2016 in the journal Blood. But it can break out and spread.

The American Society of Plastic Surgeons and the Plastic Surgery Foundation are each making a list of implant patients who develop ALCL. "The research will also focus on identifying potential risk factors and criteria detection and management of this disease," the groups say on a website devoted to the matter.

There doesn't seem to be a difference between silicone or saline filling in the implants. There's some evidence that making them rougher — a design meant to make the implants less likely to move around inside the breast — may raise the risk. Some plastic surgeons prefer the so-called textured version because there's evidence it reduces the risk of capsular contracture, a common complication that can leave the breast hard and misshapen. In the U.S., textured breast implants make up about 13 percent of the market.

Researchers are not sure why textured implants would raise the risk of cancer, but there are several theories.

It's possible that the texturing creates particles that cause abrasion, leading the body's immune system to respond and then malfunction. Or perhaps some women are genetically susceptible to ALCL. Another theory is that bacteria grow on the surface of the implant, causing a constant irritation that can lead to lymphoma.

"There may be multiple factors involved in the development of breast-implant-associated ALCL, such as patient characteristics, operative procedure history, breast implant characteristics — including surface characteristics — and duration the breast implant is in place," the FDA said in a statement.

There's a simple solution, says Dr. Eric Swanson, a cosmetic surgeon in private practice in Leawood, Kansas, a suburb of Kansas City.

"We know that the way to eliminate the problem is to just not use textured implants," Swanson told NBC News. "I think it's a moral question, and I think the answer is really easy."

The FDA says it's not so sure textured implants are the only cause of the lymphoma. "Breast implants, regardless of surface texture, are associated with a small risk of breast-implant-associated ALCL," the FDA said. "Breast-implant-associated ALCL appears to develop more frequently in individuals with textured implants than in people with smooth-surfaced implants, but this does not mean that patients with smooth-surfaced implants are not at risk for ALCL."

Makers of the breast implants have no immediate plans to stop selling textured versions.

"As with any medical procedure or device, patients considering breast implants are encouraged to have a comprehensive conversation with their surgeon about all potential risks and benefits, allowing for a fully informed decision," said Allergan, which makes several types of breast implants. "Based on available scientific information, global health agencies and manufacturers are not recommending any change in implant availability, current practice, post-implant care and check-ups," it added.

"Allergan is and has been fully committed to investing in and supporting work to further understanding and increasing awareness of breast-implant-associated ALCL."

Mentor, another maker of breast implants, links to the FDA's warnings on its website.

"Breast Implant Associated-Anaplastic Large Cell Lymphoma (BIA-ALCL) is a very rare and, if caught early, treatable type of non-Hodgkin's lymphoma that has occurred in a small number of the more than 5 million women who have breast implants globally," the company said in a statement.

"Mentor continues to work globally with industry groups, physician scientists and health authorities to better understand the associated risks and causes of this type of lymphoma."

Swanson said plastic surgeons also need to do more to warn patients about the risks. "Patients trust their doctors. Doctors need to tell their patients about this risk and patients need to be notified," he said.

Forney agrees. "We would love the FDA to require every hospital, every plastic surgeon, to send letters to every patient they put breast implants in, educating them on the signs and symptoms of ALCL," she said. "I think that every doctor that has put breast implants in any woman should be taking responsibility."

For more on this story, watch NBC Nightly News with Lester Holt on Monday evening. The NBC News series on "Medical Device Dangers" continues Tuesday morning on TODAY.

The series, in which NBC News investigated medical device alerts around the world, was part of a global project organized by the International Consortium of Investigative Journalists, a news organization notable for its work on the Panama Papers. More than 250 reporters in 36 countries worked on related articles that began publishing Sunday.

Johsua Sbicca.  Food Justice Now!  Deepening the Roots of Social Struggle.  University of Minnesota Press, 2018.

This book is about how to turn the “eat-better” food movement into a movement for social justice.  It directly addresses the complaint that the food movement has no real power.

Sbicca, a sociologist at Colorado State, bases his analysis on three case studies of food justice activism focused on creating reasonably paid work for former prisoners and low-wage workers, many of them of color or immigrants.

He tells the stories of three programs, Planting Justice in Oakland, California; the San Diego Roots Sustainable Food Project; and programs run by the United Food and Commercial Workers Local 770.

In writing this book, he investigates

the tensions between maintaining an “us” in the food movement and a “them” needed to keep the food system running.  This informs the prospects of a food politics that is capable of overcoming ethnoracial and citizenship boundaries…The ethnoracial and class makeup of food workers pushes labor organizers to challenge the race-to-the-bottom practices of food corporations.

He ends the book by calling for what is needed to create true food justice: land, labor, community development, health, self-determination, and environmental sustainability—exactly what is called for in food system reform.

This is an academic book but well worth reading for anyone who cares about building a movement with power to change food systems.

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A cake that’s healthy AND quick enough to make so you can enjoy it warm for breakfast? That’s exactly what this Cherry Chocolate Instant Bake is all about!

There was a time in my life when I would eat instant bakes for breakfast almost every morning… they were by far my favorite thing to eat, especially right after a workout, topped with a super generous serving of what I like to call “Mock Vanilla Custard“, for an added boost of protein!

Nowadays, I much prefer to eat eggs and sweet potatoes for breakfast… but when sweet cherries come in season, I can’t ever resist having this particular instant bake, at least once or twice! 

For seriously, this has got to be one of the most decadent breakfasts I have ever eaten. Eating this feels just like eating some super indulgent, warm, devilishly rich chocolate-y dessert. Yet, it’s filled with all kinds of good-for-you ingredients! 

When I first made this, I was highly skeptical of the kind of texture that a cake cooked in the microwave would have. I half expected a really disappointing, tough and chewy cake. Well, honestly, I was pleasantly surprised with how silky and smooth the texture was. And while I am not a big fan of using the microwave oven, since this guy only stays in there for a minute to a minute and a half, I think it’s not so bad.

I happen to really love the earthy taste of buckwheat flour, so this is what I use in this breakfast bake. However, if you personally don’t care much for it, you could always substitute another kind of flour, such as whole wheat or oat flour, for instance.

Lastly, please don’t let the rather lengthy list of ingredients discourage you. While it may give the impression that this baby will be quite laborious to make,  it’s not the case at all.

Plus, you’re so very worth it! Take the time… your body, and your mind, will thank you for it!

To start, grease a microwave safe bowl — French onion soup bowls work wonders for this! — with a little bit of coconut oil and set it aside.

Then, in a small bowl, mash the banana with a fork until very creamy. Add milk, egg, honey and vanilla extract and whisk until very well combined.

In a separate bowl, place all the dry ingredients and mix with a fork or whisk until thoroughly combined.

Pour the wet banana/egg mixture over the dry ingredients and mix well with a fork until fully incorporated.

Now throw in about 5 or 6 sweet cherries… you might want to pit and slice them in half first, though! 

And if you’re planning on using some for garnish, might as well do a few extras right away…

Mix well and transfer the batter your prepared microwave safe bowl, then cover it with a piece of paper towel. Make sure not to fill the bowl all the way to the top — you need to leave a little bit of room for your cake to rise! 

Microwave your cake on high for about 60 to 90 seconds, or until the edges of the cake are fully set and the center is still soft and even slightly undercooked

Oh, and while the cake is baking, make the mock vanilla custard, if you are planning on using it!

Take the cake out of the microwave, remove the paper towel and garnish with toppings of your choice. My favorites include a few tablespoons of my mock vanilla custard, a few sweet cherries, a pinch of toasted coconut flakes and a pinch of cacao nibs. All very good choices, trust me! 

And now, there’s only one thing left do do… Dig right in, and ENJOY! 

If you’ve tried this recipe, or any other recipe on the blog, please take a minute to rate the recipe and let me know how things went for you in the comments below. It’s always such a pleasure to hear from you! You can also FOLLOW ME on PINTEREST, FACEBOOK, INSTAGRAM and TWITTER for more delicious, healthy recipes!

A cake that’s healthy AND quick enough to make so you can enjoy it warm for breakfast? That’s exactly what this Cherry Chocolate Instant Bake is all about!

Author Sonia! The Healthy Foodie

Ingredients

Add-ins

• 5-6 sweet cherries pitted and halved

Instructions

1. Grease a microwave safe bowl (French onion soup bowls work wonders for this!) with a little bit of coconut oil. Set aside

2. In a small bowl mash the banana with a fork until very creamy. Add milk, egg, honey and vanilla extract and whisk until very well combined.

3. In a separate bowl, place all the dry ingredients and mix with a fork or whisk until thoroughly combined. Pour in the reserved banana mixture and mix well with a fork until fully incorporated.

4. Transfer to your prepared microwave safe bowl, cover with a paper towel and microwave on high for 60 to 90 seconds, or until the edges of the cake are fully set and the center is still soft and even slightly undercooked

5. While the cake is baking, make the mock vanilla custard, if using

6. Take the cake out of the microwave, remove the paper towel and garnish with toppings of your choice.

Nutrition Facts

Cherry Chocolate Instant Bake

Amount Per Serving

Calories 490 Calories from Fat 135

% Daily Value*

Total Fat 15g 23%

Saturated Fat 6g 30%

Cholesterol 163mg 54%

Sodium 113mg 5%

Potassium 899mg 26%

Total Carbohydrates 81g 27%

Dietary Fiber 14g 56%

Sugars 31g

Protein 16g 32%

Vitamin A 4.8%

Vitamin C 9.6%

Calcium 21.6%

Iron 23.6%

* Percent Daily Values are based on a 2000 calorie diet.

*Editor’s Note: This post was originally published in July of 2011 and has since been completely revamped and updated with better pictures. A few minor modifications to the original recipe may also have been made.

Source: https://thehealthyfoodie.com/chocolate-cherry-buckwheat-bake/

Got it! Please don't show me this again for 90 days.

JOIN THE WAITLIST FOR OUR NEXT ADVENTURE

Can you believe that Morocco marks our THIRD annual international nutrition retreat? In our inaugural retreat, we hiked the jungle in the Runaway Bay, Jamaica. Last year, we stayed at an eco resort in Bali, Indonesia. This year, we had a sight-seeing adventure in the architectural digest dream that is Marrakesh.

This was also our FIRST time in Africa, which made this retreat even more special. The truth is, there is no place in the world like Marrakesh. From the terrain to the people, to the food and the architecture, this place is truly one of a kind.

Now before we get started on our photo recap, we want to give a special thanks to our amazing hosts, the dynamic duo known as Jeff and Kalisa from The Runaway Experience. They were the backbone of this whole retreat and we highly recommend being a part of one of their curated travel experiences. If you want to learn more about this power couple and their travel entrepreneurship, check out our interview with them here.

This year marked our biggest retreat yet, with 25 participants in total. We literally sold out overnight. Every single woman who attended was incredible. When we say these are the types of ladies we would gravitate towards as friends in real life, we mean it. (We still have an active group chat going.)

Each day during our trip was jam packed with adventure. But before we started any of the sight-seeing, we held a nutrition workshop. Topics ranged from starting a joyful exercise routine, to using intuitive eating to make peace with food, to creating healthy habits that last. Here are a few photos from our workshops:

After the workshop ended, we headed out for a day of adventures. On our first day, we attended a presentation from a local herbalist and got to take a tour of his herb and spice shop.

Then we took a tour of a local rub shop, that makes beautiful, handcrafted Moroccan rugs. We even got to take a stab at weaving the rugs ourselves.

Then it was time for food. The signature Moroccan dish is a tagine, a stew-like dish which is named after the earthenware pot in which it is cooked.

There were also a LOT of vegetables at each meal.

And the meat eaters were happy too.

We even did a couple of local cooking classes. In the first class, we learned how to make a delicious tagine. I don’t meant to toot my own horn, but the tagine that I made was my absolute favorite during the trip.

We even went to a bread making class. Who knew making Moroccan-style bread was so easy?!

We also got to witness a local argon oil extraction, which was actually way more labor intensive that you would think:

After that, we toured a local herb garden and learned about all the plants native to Morocco.

Including this Aloe that was larger than life:

There were also a LOT of museums. My favorite was the Yves Saint Laurent museum, but the other’s were magical too (and had perfect photoshoot backdrops).

Then there was the bike ride. Think dirt and desert, which made for a rocky ride. WE LOVED EVERY SECOND OF IT.

Oh and did we mention the camel ride? No big deal.

The best part of the trip was where we stayed (Jnane Tamsna) and the woman behind it all: Meryanne Loum-Martin. She’s the only black hotel owner in Morocco and she is black girl magic incorporated. Seriously. Here everyone is the first night she had us over to her house for drinks. Her energy, and her story, are absolutely mesmerizing.

This is Meryanne:

Here she is with her husband. Adorable much?

Here are some photos we took throughout our trip at the hotel:

This retreat was 8 days of laughter, stimulating conversation, beauty, and adventure. We hope to have another one just like it next year. If you want to get in on the next one, make sure to sign up here to be notified! 

A special thanks to:

• Jeff and Kalisa, the hostesses with the mosteses from The Runaway Experience
• The amazing participants, who took a chance on our retreat and made our experience so rich. We loved having each and every one of you there, and we can’t wait for our reunion.
• Jnane Tamsna, the stunning space where we stayed at during most of our retreat. The staff was so kind, sweet, and accommodating. And thank you to the woman behind it all, Meryanne.
• Our retreat photographer, Alana Peters, who took gorgeous photos of the retreat from start to finish.

Hello lovely hCGers. This is a written interview only. This is part of what is now a plethora of weight loss success stories with real everyday women (and men! There’s a few dude interviews in there) who have used either hCG injections or drops with the hCG diet protocol to lose between 20 and 150 lbs. You can see the current episodes available here.

See all the hCG interview episodes
These are in-depth conversations one-on-one with hCG ladies where you get to hear their whole weight loss story and the tips that helped them succeed.

Read short written hCG testimonials
These are short testimonials of ladies who’ve written in their hCG diet results to me for quick motivation.

JANATHA’S BASIC STATS:

• Age: 39
• Height: 5’1″
• Starting Weight: 185 lbs.
• Ending Weight: 135 lbs
• Total Weight Loss: 50 lbs
• Clothing size change: Size 20 to Size 8
• Medical Detail: She’s on Birth Control: Depo Provera Shot
• How many rounds: 5 rounds
• How long was each round: They ranged from 14 days to 21 days

My highest weight was 204. I started with Weight Watchers and lost about 20 pounds. I then hit a plateau at about 180-185 which lasted about a year until I started HCG.

I recently achieved my goal weight so I am still in the early stages of maintaining. My original goal weight was 145 and once I achieved that I did 6 weeks in phase 3

You do not realize how close 145 is to 150 until you are trying to maintain 145 lol! so, I decided to do 1 more 21 day round to get down to 135.

My goal is to maintain between 135 and 145 using 80/20 flexible dieting and working out, of course. I still use a lot of Weight Watcher’s recipes as well.

I have been overweight my whole life. Losing weight has always been a struggle. I have done every diet out there and I usually can lose the weight but, never was motivated to keep it off.

I tend to be an emotional eater as well as a binge eater and I have used food in the past as a replacement for things that I may have been missing in my life. On top of that I actually really just LOVE food.

I use HCG injections. I purchase them from a local wellness clinic. Due to my birth control also being a hormone shot the higher dosage works better for me. When I used the lower dosage, I would lose weight every 2 to 3 days instead of everyday so the process took longer the 1st couple of rounds.

The nurse and the clinic prepared the shots so not sure of the exact dosage amount.

Yes. I have used both B12 and Lipo Shots. During my 1st round of HCG I used the lip shots as well. I did not see it making much of a difference and I was concerned about taking so many shots, at that point I was doing the depo shot, HCG shot and the lipo shot so I stopped using the lipo shot. I used B12 prior to HCG and though it did not help me lose any weight I did notice that I had more energy which increased my motivation to workout. I am not currently using either at this time and I don’t really think they are necessary.

My experience the first week on phase 2 was not hard and I think it was because I really do well when something is structured. I think my dosage was good because I was not hungry and I really was motivated to succeed. I did not load clean. I ate high-fat foods, carbs, sugar, everything!!

I think not eating breakfast was a part of the protocol that was easier for me. One of the more challenging was drinking just plain water. I had tried to have flavored waters but, did not do well with them so I had to only drink plain water. I really missed the flavor of something other than water. I would often drink a glass of hot tea with a packet of Stevia and that would help.

Another challenge is the no oil products. I really need to add oil to my hair so getting my hair done and keeping it from looking dry was a real challenge as well as getting my nails done. I tried to schedule my rounds when nothing was planned but if an event came about I would just advise my stylist and the nail technician to use no extra oil. I would normally stall and not lose any weight the next couple of days but, I never gained.

I did not have an issue eating the same meal over and over. My favorite meal was veal/lamb or lean ground beef.

I prepared most of my meals on the George Foreman Grill. I also have the Non-Stick Gotham Copper Pot that worked great when I cooked fish.

I was on the 500 calorie plan

1. Don’t focus on the food!! I would cook both my lunch and dinner at the same time so when I was ready to eat it was ready.
2. Meal planning and cooking in bulk really helped me to stay on track. The George Foreman grill is a MUST!
3. Mustard is a great way to add flavor without adding calories.

I have learned that maintenance will have its ups and downs. You will gain some weight back at some point but, don’t let it discourage you and lead you to an all-out binge or force you right back into another round of HCG. HCG cannot be used as a crutch.

When I was at 145 lb it was very hard to maintain and I realized that I really needed to give myself a bigger cushion (5-10) pound window if I was going to be successful at keeping the weight off and maintaining the kind of healthy lifestyle that would work for me. Anything less than 10 pounds I would have tried to lose myself.

You have to use Phase 3 as a time to figure out what will and will not work for you long term. It is also very important to track your food in Phase 3 and if you see you are having a difficult time stabilizing add in exercise. While in Phase 3 I work out 5 days a week and try to maintain 1200 to 1500 calories.

I struggle with not eating carbs and sugars of course so I do fall off the wagon there sometimes. Like you I am a baked goods person. I do not crave carbs nearly as much as I craved the sweets. I have moved to vegan desserts and look for ways to make healthy versions of sweets at home.. in moderation of course.

I have never fully transitioned into Phase 4 however I plan to maintain my weight loss using 80/20 flexible dieting and working out, of course.

I still use a lot of Weight Watcher’s recipes and I try to go meatless on Mondays. My husband is diabetic so I have been cooking meals that are much lower in carbs and sugar. I am just planning to have an overall healthier lifestyle.

I have realized that I am a person that is required to work out. No matter how healthy I am eating my body holds on to weight and If I don’t work out I will gain. I no longer make excuses, I am now aware that exercise must be a part of my lifestyle. I do Zumba, Hot Yoga and Power Walking.

Yes. I use to hate to take pictures and shop for clothes. Now I don’t mind being in pictures or posting them on social media.

I now can find things that fit and I can buy off the rack at regular stores that are trendier and age appropriate. I still hate to try things on and finding the right bra size since losing the weight has been a process but, it is worth it. I am way more confident in my appearance.

The 80/20 flexible lifestyle is all about doing just that! 80% of the time you eat a healthy clean diet allowing 20% to indulge in a regular treat, like cake at a party, and still maintain. There is no “cheat day” There are no food restrictions.

I do love Lindor Truffles. The serving size is 3 truffles for 240 calories! So worth it.

I shop at my local farmers’ markets a lot and I often will treat myself to the baked goods from there. I will look for and purchase vegan cookies and slices of bread (banana/zucchini) when available.

I think it can be hard to succeed if you do not plan and prep your meals. I have noticed a lot of cheating during Phase 2 and I think this may play a huge part in that.

I also think that many are still in the dieting cycle mentality. Thinking I will just extend this round to make up for the gain.

In addition, many are doing this protocol on their own, so there is less accountability. I am working with a wellness center, I had to text my weight daily to the nurse. She would provide support and motivation. She would advise when an apple day was needed or when I should add exercise to the process. This is missing for many who may need it until they are able to hold themselves accountable.

I think there are 4 important keys to success.

1. Accountability. You have to be accountable. I am very proud to say I never cheated while taking the HCG shot. I did not want to gain any weight and since I was only losing every 2 to 3 days as it was it would have really set me back. I was also motivated to be accountable because I had my nurse to check me as well. Find someone that you can be accountable too until you can do it on your own.
2. Support. My family, friends, and co-workers were all very supportive of me while on the protocol. I never felt pressured at events and if I felt it would be too tempting there would be no hard feelings if I declined. I really tried to do my protocols when nothing much was going on which made it easier. My husband did not complain that he had to cook his own meals for the most part which also helped.
3. Meal Plan/Meal Prep. I always had a meal prepared. I could grab it as I was leaving the house or as soon as I got hungry. I cooked in bulk and ate the same meal for the week. I would ensure that I had apples available in the car so if I was out all day I would have something to hold me over until I could get lunch or dinner.
4. Plan to Maintain. It is important to have a plan to maintain the weight loss while you are losing the weight. Practice new eating habits during Phase 3 and find/try new workouts. Decide how your lifestyle is going to change and start implementing some of the changes now so that when you are at your goal weight you are more likely to maintain it.

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This post is from contributing writer Leah Vachani, CNC, of Lunch with Leah.

One of the most frequent questions I get as a nutritionist is, “what is a good fish oil to buy?” Don’t feel bad if you are also wondering what and how to figure this out. The nutritional supplement world is confusing even to healthcare professionals!

Let’s dig into the details of what fish oil is, why you should take it, and mostly – how the heck to choose a good one!

What Does Fish Oil Do?

Fish oil is basically the fatty oil taken from fish and purified to remove everything except the beneficial Omega 3 fats found in fish. Studies show that consuming adequate amounts of Omega 3s may help fight depression and anxiety, improve eye health, promote brain health and growth in pregnancy and early childhood, improve risk factors for heart disease, reduce symptoms of ADHD in children, fight inflammation, improve mental disorders, and so much more. (See all the supporting studies linked to these benefits here).

Omega 3 fatty acids found in fish and other marine and land animals are considered essential fatty acids, which means that we cannot manufacture them ourselves, we need to obtain them in our diets. This is incredibly important for brain development in utero and young children. Research has repeatedly linked low levels of the omega-3 fatty acid DHA to neurodevelopmental disorders including autism and ADHD. This is why most Obstetricians are recommending that pregnant women take DHA supplements. Ideally, a couple would be taking Omega 3 supplements preconception.

What are the Benefits of Fish Oil?

Can’t I just take plant based Omega 3s?

Well, no. Plant sources DO contain Omega 3s, but they are in the form ALA. The human body is incredibly inefficient at converting ALA into DHA and EPA, which are the forms that the body can use.

Why do I need EPA + DHA?

Omega 3 fats in the EPA and DHA forms are needed by the body to use as cell membrane components. These super flexible essential fats act as gatekeepers to each cell membrane, regulating nutrients and waste product entry and exit.

If the body doesn’t have sufficient intake of these specific Omega 3 fats, it will use other fats like trans fats and saturated fats. Unfortunately, saturated fats, trans fats, and other non-Omega-3 fats are more stiff in nature and can’t act as good gatekeepers to the cell.

Cell membranes with poor levels of Omega 3 fats are less responsive to hormones, including insulin sensitivity, and can’t shuttle nutrients in and out as effectively. Think of it like this: Imagine if your cell membranes were like a house, and the windows and doors were the way in and out of the cell. If you have a poor diet low in Omega 3s and high in other fats then your “house” will have doors and windows that are barred shut.

Does Fish Oil Help Concussions?

Katie recently wrote about her experience when her son suffered a concussion. She learned that not only are Omega 3’s essential in healing the brain they can help you strengthen your overall brain health which in turn could prevent concussions.

Can I Just Eat Fish?

Yes! If you are consuming roughly 2-3 servings of fatty fish per week (as recommended by The American Heart Association) like salmon, mackerel, herring, sardines, and tuna you may not need to supplement. However, I find most people are not eating this much fish and they are consuming far too many Omega 6 fats from vegetable oils thus making their body skewed towards a pro-inflammatory state. Therefore, fish oil can supplement a low-fish diet and rebalance a person’s Omega 3 to Omega 6 ratio.

How to Buy a “Good” Fish Oil Supplement

Avoid contaminants in Fish Oil

Many fish species are known to contain contaminants like mercury, PCBs, and dioxins. However, when you eat fish you are also consuming nutrients like selenium that bond to heavy metals like mercury and make it unavailable for absorption into your tissues.

When you buy fish oil, protective nutrients like selenium have been removed. So, you need to make sure that the other contaminants have either been mostly or completely removed as well.

How do you know this? Read on…

Look for quality assurance from trusted 3rd party testing

USP Mark

Governmental fish oil quality standards do not exist in the United States, but all dietary supplements are regulated by the FDA through the DSHEA act of 1994 and The United States Pharmacopeia (USP). For products carrying the USP Verified Mark, USP has tested and verified ingredients, potency, and manufacturing processes.

Above and beyond the USP Mark

Just because a fish oil bottle doesn’t show the USP Verified Mark doesn’t mean it’s bad! Many reputable fish oil companies will go above and beyond the USP mark and abide by more stringent and voluntary standards. These standards also guarantee quality products by setting maximum allowances on peroxides, heavy metals, dioxins, and PCBs, and are often far lower than the limits set by USP.

List of 3rd party certifications to look for:

(This is not all-inclusive but lists the most common certifiers.)

It is interesting to note that The International Fish Oil Standards (IFOS) Program is the only third-party testing and certification program for fish oils. IFOS sets the world’s highest standards for purity, potency, and freshness. Since 2015, they’ve even started testing for radiation levels after the Fukushima disaster. They don’t make fish oil, they only test it and publish the results free to the public. You can see if your fish oil passes the stringent testing here.

Certificate of Analysis for Fish Oil

As I mentioned before, there is no quality standard in the USA for fish oil. That’s why if you are questioning the legitimacy of a nutrition label and the contents of the supplement, it is essential that you ask for something called a Certificate of Analysis (COA) from the manufacturer before you buy their product. A COA is an analysis performed by an independent lab to measure the ingredients of a product and confirm whether it lives up to the claims made by the manufacturer. Most companies are happy to provide this when asked.

For example, when I looked up the COA for Nordic Naturals, it is clearly provided right here so the consumer can simply enter the lot number and get the results.

Interestingly, when I called Kirkland to get a COA for their fish oil they said they don’t give that out. I was referred to their website where it declares the “purity levels for PCBs, dioxins, furans, and mercury are below .09 ppm, 2ppt WHO TEQs and 0.1 ppm respectively.” Umm, great but consumers have a right to know EXACTLY how much mercury is in their fish oil, even if it is parts per gazillion.

It’s a red flag when a supplement company is withholding of information. It’s always best to stick with open and upfront companies who are happy to provide full transparency.

Do you see how confusing it can all be? To ease any fish oil quality concerns, a powerful combination of quality 3rd party testing and a COA can help assure the potency and purity of a fish oil product. In my opinion, getting an IFOS 5-star review is enough assurance!

cGMP

Fish oil supplements should be made and packaged only in facilities that have been certified in Current Good Manufacturing Practices (or CGMPs), which are strictly monitored for safety.

Can I Test Purity by Freezing Fish Oil Capsules?

No, this is a myth seemingly propagated by certain supplement companies. Good quality fish oil supplements can look cloudy when frozen.

Sustainability

Try to buy fish oil that is certified by the MSC, the Environmental Defense Fund or a similar organization. Small fish with short lifespans tend to be more sustainable.

Shelf life of Fish Oil – shorter is better

2 years or less is best.

Is Liquid Fish Oil Better than FishOil Capsules or Vice Versa?

Not really. If you are buying a good quality fish oil, then it is more a matter of personal preference.

The advantage to taking liquid is that you can get a higher dose of Omega 3s without having to swallow too many capsules. The cons to liquid fish oil are that some people have issues with the smell, taste or consistency. An open bottle can also oxidize (go rancid) faster so make sure you use it consistently and in a timely manner.

The advantage of taking the capsules is no smell or taste. Some capsules are even enteric coated to help keep the capsule from being dissolved until it reaches the small intestines. This is common in fish oil capsules, as it often prevents fish burps. However, it can also mask the foul smell of rancid fish oil. If you take omega-3 capsules, it may be a good idea to open one from time to time and smell it in order to make sure it hasn’t gone rancid. The disadvantage of capsules is usually a higher cost per serving.

Potency & Dose of Fish Oil

The recommended dose

A standard daily dose of EPA + DHA is around 1,000-2,000 mg. A therapeutic dose is usually around 2,000 mg of EPA + DHA or more.

How to read the label – potency matters

As you can see in the infographic below, it’s important to read the label on the back of the bottle because the front can be deceiving.

Front Label – Says 1000 mg fish oil. You think, great! 1-2 capsules per day for a standard dose. WRONG!

Back label – Here is where we see the truth. If you stopped reading at the front label you would never know that the back label says you are only getting 500 mg of Omega 3s in TWO capsules. That is only 25% of what you thought you were getting (a 2,000 mg dose). To get 1,000-2,000 mg of EPA + DHA you would have to take 4-8 capsules per day. I know, not likely to happen.

Summary

When buying any supplement, but especially fish oil, ask yourself these questions in order to ensure that you are buying a good quality nutritional supplement:

• Has an independent scientific authority verified product purity and quality, providing a third-party seal of approval on the package?
• Has it been tested for the absence of harmful levels of known, potential contaminants?
• Was it produced at a facility that meets or exceeds government and industry standards for good manufacturing practices (GMPs)?
• Does the label make claims that seem too good to be true?

If you can answer ‘yes’ to the first 3 questions and ‘no’ to the last one, then you are probably getting good quality stuff.

A quick reference

A short list of fish oil companies that are commonly found, meet all the requirements and standards to be considered “good quality”, AND provide a decent potency of fish oil/capsule.

Keep in mind, this is not an all-inclusive list! In fact, it’s very short and I’m sure there are other great fish oil supplements that are not listed here. Once again, do your own research to be sure!

Disclaimer: Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them. I am not a doctor or registered dietitian. The information presented herein is not presented with the intention of diagnosing or treating any disease or condition. This information is for educational purposes only. No responsibility is assumed by the author nor anyone connected with this website for the use of this information and no guarantees of any kind are made for the performance or effectiveness of the recommendations provided.