Ask Dr. Everett

Dear Dr. Everett,

I have heard so many things about the health benefits of chia seeds and flaxseeds. Which one do you think is more nutritious? 

Chia Seeds

Chia, it's not just a pet anymore.

Chia, it’s not just a pet anymore.

 

The Chia Pet was a novelty item in the mid 80’s and early 90’s. Since then it has emerged on the health and wellness scene as an add in to cereal, salads and smoothies. Once the little black seeds are added to liquid they form a gel,  adding volume to soups and stir frys. Two tablespoons has:

69 calories

4.4 grams of fat

2.3 grams of protein

6 gram of carbohydrate

Chia seeds have a recommended daily allowance (RDA) of 20% of fiber  plus many essential vitamins and minerals:

Calcium – 9% RDA

Phosphorus – 12% RDA

Magnesium – 12% RDA

Potassium – 2% RDA

B1 – 6% RDA

The seeds do not have a taste and some anecdotal reports by runners claim that the seeds help provide energy for long distance runs.

 

Flaxseed

This seed doesn't take any flax!

This seed doesn’t take any flax!

 

Flaxseed has been getting a lot of positive press as a food that can help improve heart health. The seed has a hard hull and has to be ground before using (please make sure you use a different grinder than the one you use for coffee beans). Any unused ground flaxseed must be stored in an airtight container in the refrigerator to stay fresh.

Two tablespoons have:

75 calories

6 grams of fat

2.6 grams of protein

4 grams of carbohydrate

Flaxseeds have a RDA of 15% of fiber

Calcium – 4% RDA

Phosphorus – 9% RDA

Magnesium – 14% RDA

Potassium – 3% RDA

B1 – 15% RDA

 

The Winner Is….

 

Both seeds have valuable nutrients that can help supplement a healthy eating plan. The high fiber content can act as a natural laxative, so start with a teaspoon or two per day before adding two tablespoons to your diet. The slightly higher RDA of vitamins and minerals along with it being deemed a “functional” food places flaxseed as Dr. Everett’s favorite.

 

 

Adventures in Hot Yoga

In the 90’s I used to take yoga at least two to three times a week. Yoga was a good counterbalance for all of the cycling, aerobics and strength classes that I taught (as many as 20 per week). The other thing that I loved was that I was able to slow down completely focus on myself for a change! Since then I am lucky if I take one or two classes a year.

I recently started renting space for personal training sessions at Priya Hot Yoga in my neighborhood. The studio is owned by three lovely gals: Eve, Katie and Kristin.

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Last week I finally decided to take a class. (Check out the details/benefits of hot yoga here.) I signed up for the introductory special – 30 days of unlimited classes for $40. After that, Priya has a selection of class cards and memberships. They are also part of the ClassPass network.

I wear glasses 95% of the time, but popped in a pair of contacts in anticipation of many downward dog poses. The class had six other participants in the beautiful studio. The front wall was a collection of multicolored distressed wood, a departure from the typical mirrored wall. I think that the lack of reflective material would make newcomers and yoga neophytes more comfortable.

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Our instructor led us through a series of Vinyasas featuring Warrior and Triangle variations. I found the flow to be challenging and enjoyable. The warm temperature was surprisingly soothing and seemed to enhance my performance. Yes, as a fitness professional I do have fairly good flexibility and range of motion, but only in certain muscles and planes. My body’s theme song would be “Hips Don’t Lie”!

We finished on the mat with a few hip (yes!) stretches before final meditation. Again, the warm temperature allowed me to relax, something that I was not always able to do at my gym’s yoga classes because the air conditioning would sometimes kick in unexpectedly.

If you are hungry or thirsty after class, Priya sells healthy goodies from Pure Fare and Down Dog Healing Cafe.

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So far I have taken five classes, all of them challenging but enjoyable. My goals are to prevent lower pain from scoliosis and to be able to gracefully hop from position to position!

Have you tried hot yoga? Please share your experiences in the comments!

Benefits of Fall Exercise Programs

Happy Fall everyone!

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The Autumnal season brings cooler temperatures and shorter days. Shorter days means fewer hours of sunlight, which may have an effect on your mood. To beat the Fall “blues”, try exercising outdoors. If it was too hot during the summer to walk, cycle or play a team sport, the weather is perfect now. If you are new to exercise or trying a new activity, please consult your physician first.

Fall Into an Exercise Routine

According to a recent article on the Huffington Post, exercise can boost your endorphins, making you feel good, relieve stress and help you get a good night’s sleep.

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How to Get Started With a New Exercise Routine

After you have obtained your physician’s clearance, set short and long term goals. Long time goals are usually accomplished by working on the short term goals. For example, if your long term goal is to increase your flexibility and core strength, your short term goal could be to do yoga and Pilates at least once or twice a week.

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Be Smart About Exercise

Remember, when you are planning your Fall exercise routine, be SMART:

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Specific: Is running or walking a 5K your goal? Then you should walk or run.
Measureable: To keep track of your progress, use a pedometer or activity tracker to measure how far you walk or run each session. Record your time and distance in a journal.
Attainable: Many times people set unrealistic goals, i.e. “I want to run/walk a 5K in 30 days.” Set yourself up for success with a goal that is reasonably challenging yet doable.
Relevant: A new walker or runner needs to train at least three times a week for two months to be able to do a 5K. Make sure you are willing to invest that amount of time.
Time limited goals: If you don’t create a sense of urgency, you won’t be motivated to achieve your goal. Sign up for a 5K three months before you begin your program.

Are you SMART about your fitness routine?

Healthy Fall Recipes

Tomorrow, September 23 is the first official day of winter fall!

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Do not despair, we still have plenty of reasons to smile.

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The Autumnal season means we can go on hay rides, wear cute cozy sweaters and enjoy healthy, savory fall dishes such as this one:

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Photo: Johnny Autry, Styling: Mary Clayton Carl

This recipe for Bacon and Butternut Squash Pasta calls for
crème fraîche, but you can use Greek yogurt instead to reduce calories and fat. Greek yogurt curdles with high temperatures, so make sure you do not overheat while preparing and avoid using aluminum cookware.

Doesn’t this look divine?

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Photo: Johnny Autry

Add a fresh salad with kale and white beans to this chicken and roasted brussels sprouts dish for a nutrient and protein packed meal.

What is your favorite dish to eat in the Fall?

How to Achieve Permanent Weight Loss

A common question about Everett Medical’s weight loss programs is how Dr. Everett helps people lose weight. The programs range from weekly weigh ins and calorie counting to full liquid replacement plans. Dr. Everett counsels patients with some of the concepts in the book below to help them achieve permanent weight loss.

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Most people can lose weight by reducing calories. Once you reach your goal weight, you have to continue to eat less (or exercise more) to maintain your weight loss. This is the tough part! Dr. Everett uses Dr. Beck’s method of cognitive therapy to help her patients learn how to be satisfied with less food, or how to:

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Pho. Yum. Low calorie, (with chicken and no noodles) filling and nutritious!

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Click on the book image to order a copy and plan to win the weight loss battle.

Happy September everyone! The summer flew by so fast, didn’t it?

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To get back on track I am hosting a weight loss game with Dr. Everett and DietBet.

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So if your summer activity consisted of ice cream and margaritas, we are here to help!

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Our game is called “Back to Slim”. Get it? Like back to school! It begins TODAY. Here’s how it works:
First, visit  our game on the DietBet website. The entry fee is $35. You will have four weeks to lose 4% of your body weight. That’s an average of six pounds or a clothing size down. At the end of the game, everyone who loses wins part of the pot, or you can donate your winnings to charity.

I will post something to help you during the game Monday through Friday. I would love your input!

 

Everett Medical’s Open House

#summer
#fun
#popupartshow
#games
#dietbet
#optifast
#ayalasherbalwater
#skinnygirlcocktails

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