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Category Archives: Health and Wellness

Sticking to your New Year’s Resolution

16 Jan

Happy New Year

So, it’s been a little over two weeks since you made a promise to yourself. “This is the year, I’m going to eat healthy…cut down on the adult beverages…run a marathon…quit smoking.” Whatever your New Year’s Resolution was (and hopefully still is), chances are you’ve started to come across some of the challenges that it presents.

It is around the two week mark that we all have to make a decision. Do we carry out our plans and continue working on our resolutions or do we say we gave it the old college try and have a cheeseburger…wash it down with a beer…sit on the couch…and inhale? The way to stick to a resolution like working out or eating healthy is to make it a habit.

There are several views on how long it takes to form a habit (especially a good one). Based on personal experience, I side with those who think it takes about 30 days to form a habit, but it depends mostly on the person and the activity. I have made a little diagram to illustrate my point:

Fun Activity (Voluntary) Fun Activity (Obligatory) Not So Fun(Voluntary) Not So Fun(Obligatory)
Easy 7 Days 14 Days 21-30 Days 30-60 Days
Moderate 14 Days 21 Days 30-60 Days 60-90 Days
Difficult 21 Days 30 Days 60-90 Days 90-?? Days
Sample Activities Recreational Sports Team, Charitable Volunteer Rewarding Job, Fitness Group, Food Club 5am Fitness Boot Camp with a Crazy Instructor Court Mandated Community Service

For the purposes of this table the difference between Voluntary and Obligatory are simply that you aren’t necessarily in control of the schedule or your reason for doing it (hence, the feeling of obligation). For instance you may love love love your Rewarding Job, but you must be there from 9 to 5 and you need to go to pay your bills – - making it a Fun Obligation (I’m asking you to think positive here).

On the other hand, you may hate super hard early morning workouts, but you choose to attend Military Style Morning Workouts with a trainer who thinks he’s prepping Soccer Moms for combat in order to achieve the healthy body you want…i.e. a Not So Fun yet still Voluntary Activity. These are the activities where I find myself thinking, “Andrea, you bring these things upon yourself.”

The trick is to move every activity you want or need to achieve into either the Fun Voluntary or the Fun Obligatory Activity category. There are ways to make everything at least a little more fun, like attending crazy boot camp with funny friends (or trading it in for a high energy class that has the same calorie burn, but doesn’t give you Post Traumatic Stress Disorder).

This week, put all of your activities into these four categories. Insert a “Habit Column” to the left of the “Fun Voluntary Column” and try moving a healthy activity one column to the left each week. Soon you will have healthy habits that you can stick to until your resolution becomes a reality!

NOTE: You may be wondering how you would move “Court Mandated Community Service” into the Fun Category. Here’s a hint – - Watch Mighty Ducks. It worked for Emilio Estevez!

 
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Posted by on January 16, 2012 in Health and Wellness

 

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Seafood Farming: Are There Plenty of Fish in the Sea?

16 Oct

Blog Action Day 2011 is devoted to food and so is That’s A Mouthful. With so many issues of hunger and famine in the world today, it is important to take a look at alternative methods of food production in living up to the demands of the population. Much like the energy crisis, we have to look beyond our current needs to plan for the future. This brings seafood farming to the forefront as a sustainable and economical solution. At the same time, it is important to be cautious with new methods of food production.

In the US, seafood farming seems to have earned a bad name, but with North America only representing about 2% of the fish farming industry, there is little known about the practice and limited access to facilities worldwide. This leads to misconceptions and misrepresentations because it is only the horror stories that make the news.

But there are more factors to consider when it comes to farmed seafood than the horror stories and even ethics.  As a growing world population facing famine, poverty and unemployment, we have to develop economical, safe and sustainable ways to feed the projected 9 billion people that will inhabit the earth in 2050.

Just like the cattle farming industry, there are good and bad facilities. In the U.S. we often hear about crowded conditions and cleanliness issues as well as the disappearance of the hardworking fisherman. As a relatively new and thus imperfect practice, seafood farming hasn’t reached its full potential.

Cleanliness: In the news, we see farmed seafood products sitting is sedentary, muddy water, piled on top of each other and subject to disease. However, there are several facilities making use of free-flowing water pins that cycle fresh water into tanks where fish are only introduced to food and forms that they would encounter in their natural environment to create natural, clean flavor.

As this industry continues to develop, advances will be made to ensure that, especially in times of oil spills and contamination in open waters, consumers are still have a source for clean, high-quality seafood.

Productivity vs. Demand: With the automation of seafood processing facilities and the advent of fish farms, comes the fear that the fisherman and local seafood stores will lose jobs and business. However, with an ever-growing population and a renewed focus on eating healthy and lean, the seafood industry stands to see a consumer increase. This projected upswing is too large for either the wild-caught or seafood farming sectors to handle alone.

In addition, bouts of hunger and famine call for low-cost, high-yield relief efforts. Seafood is a restorative product packed with essential nutrients that, when produced on a large scale, can help  to address issues of malnutrition and hunger.

Pricing: Fuel costs, labor and several other financial factors are built into the cost of wild-caught seafood. While some of these costs are justified by the freshness and quality of the products from wild-caught seafood programs, the current global economy calls for affordable seafood options. Farm-raising, offers low-cost solutions for consumers who can not always indulge in more expensive wild-caught seafood. When seafood farming facilities are held to and adhere to high quality standards, consumers can get a comparable product at an economical price.

Sustainability vs. Over-Fishing: Over-fishing, as a result of increasing demand, has led to the endangerment of certain marine species. Striking a balance between wild-caught and farm-raised seafood programs can address issues of sustainability allowing consumers to enjoy the seafood they love over time.

 
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Posted by on October 16, 2011 in Food for Thought, Health and Wellness, Industry News

 

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The Politics of Famine

11 Aug
My Donation…Every little bit helps

In day to day life, we tend to forget how lucky we are to have our health, to know that our food is safe and to know where our next meal is coming from. Recently, thousands of Somalians, many of them in the war-torn capital of Mogadishu, have died of malnutrition and even more are fleeing to refugee camps in Kenya and Ethiopia to seek nourishment and health supplies.

In January 2010, the World Food Program, which was a main supplier of nourishment relief to the area, pulled out of Southern Somalia due to concerns surrounding violent radicals who are preventing aid organizations from entering the area. With an uncertain food, water and medical supply, those suffering most in Somalia are civilians who are not involved in the political and religious conflicts that are hindering aid.

The expanding food emergency (more than 9,000 children under the age of 5 have died in the last 90 days) has caught the attention of governments and relief organizations worldwide. There are many organizations, including celebrity driven One.org and international support group OxFam, who are doing their part to help the ailing Somalian nation, but to this point it has not been enough.

It is in times like these that we see the best and the worst in people, societies, governments and subgroups. It is also a time when we can appreciate the fact that despite whatever domestic shortcomings or conflicts we experience, we have yet to (and hopefully never will) live through a national state of emergency like the one plaguing East Africa.

I donated through OxFam, an organization that my friend used to work for (which made me feel more comfortable). There is no minimum donation, but they do tell you what your donation can do:

  • $50 can provide 200 people a day’s supply of clean water
  • $100 can feed a family of six for two+ weeks
  • $175 can help dig a well that can provide drinking water and an irrigation source for years to come

“When Americans face drought, the US agriculture system enables farmers to avoid the migrations that destabilize governments and lead to famines. Not so in East Africa where a drought threatens 12 million people. Oxfam aims to reach 3 million people with immediate assistance, and is campaigning to increase the resiliency of farmers globally.”

If you feel so inclined, you can donate here: OxFam America

You can sign a petition to tell leaders how to help here: One.Org

 
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Posted by on August 11, 2011 in Food for Thought, Health and Wellness, Industry News

 

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See Health in Seafood with Eleni Yiambilis

12 Apr

Grilled Swordfish with Tomato Salad

Did you know that eating seafood at least 4 times a week is an excellent way to achieve better health? Low in calories, fat and cholesterol, yet high in protein, fish can also help with weight loss and achieving a healthier lifestyle. Fish is versatile and can be prepared in a variety of healthy ways from grilling and poaching to baking and pan searing. Including seafood as a consistent part of your diet will help you feel lighter, leaner and full of energy. Eating heavier proteins too frequently can overwork your digestive system and leave you feeling lethargic, weighed down and bloated. 

Cost Concerns. Some people feel that increasing their seafood intake is going to put a hurting on the wallet.  That couldn’t be further from the truth! Yes, it could get pricey if you eat more expensive varieties such as Ahi Tuna, Salmon and Chilean Sea Bass on a daily basis, but there are plenty of fish in the sea, so be diverse and save your dollars!  Fish such as Flounder, Mahi Mahi, Pangasius, Cod, Catfish and shellfish like clams and mussels make it affordable to eat your recommended seafood allowance.

Something New. Pangasius, for example, is a white flaky fish native to Southeast Asia. It is moist, retains flavor well and is difficult to overcook! Trying new seafood options is a great way to expand your menu database. When you try new things and have more options, it is easier to stay healthy.

Omega 3 Benefits. All fish contain Omega 3 fatty acids, with salmon being the highest. These are essential fats that help combat cholesterol and saturated fats while helping the body produce healthy cells. Omega-3 fatty acids benefit the hearts of healthy people as well as those who are at high risk of cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmia (abnormal heartbeats), which can lead to sudden cardiac arrest. Eating more fish is the perfect solution! 

When cooking seafood, simplicity is best. I love to grill fish and top it with some sort of fruit salsa or serve it over a bed of sautéed spinach with garlic and diced tomatoes. You can use a variety of fruit to make fruit salsa. I like to use apple, peach, melons or pineapple with bell pepper and a small onion. Dice all ingredients and simply squeeze the juice of a citrus fruit; lemon, lime or orange into the mixture. Stir and serve; keeping any extra refrigerated.  

 
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Posted by on April 12, 2011 in Health and Wellness

 

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Rejuvenate Your Cardio Routine with Eleni Yiambilis

28 Feb

Nutritionist Eleni Yiambilis

As winter comes to a close and hints of sun begin to peak through, I anxiously anticipate the warmth of spring. We still have a few cold and rainy days ahead, but one thing I look forward to is the opportunity to take advantage of outdoor cardio. Activities like walking, biking, hiking, running and canoeing are great ways to spend some quality time outside. Taking the time to participate in outdoor fitness will not only burn calories, but refresh your mind and soul as well.

Cardio is an important part of your workout. It increases oxygen flow, supports blood circulation and allows the body to sustain high activity levels for an extended period of time. Did I mention the health benefits? Incorporating cardio into your workout lowers blood pressure, increases good cholesterol production (HDL), utilizes body fat for energy and increases your heart function!

I know it has been a seemingly endless winter for many of us and indoor workouts can be exceedingly monotonous. So, if you’re still stuck inside, try breaking up your treadmill, elliptical or bike exercise instead of doing a straight 30-40 minutes of cardio. Using this method will keep it fun and keep your heart rate up and steady (NOTE: I usually time it to be 2-3 of my favorite songs on my iPod).

Try to do 10 minutes on the treadmill before even stretching. This warms and prepares the muscles for the workout ahead and helps lower the risk of injury. After stretching, do some basic aerobic exercises like squat jumps, burpees, or jumping jacks mixed in with plank holds and pushups.  Then go back for round two of cardio.

This time, switch it up and knock out another 10 minutes on a different piece of equipment, like the rowing machine or elliptical. Next, focus on 3-4 activities for either the upper OR lower body and work them as a circuit repeating the exercises 3 times each.  Then (you guessed it!) another 10 minutes of cardio.

If you are limited on time, your workout can end here with a cool down stretch. If you have a little extra time, try a 5 minute ab/core workout and wrap up with a final 10 minutes of cardio followed by your cool down stretch.

I absolutely love working out this way and I know you will too! A varied workout is perfect for a short attention span and, if you’re like me, it will keep you from getting bored. Also, because it keeps the heart rate up and the muscles engaged, your body is a fat burning furnace during the entire workout! With shorts and swimsuit season right around the corner, it is time to boost your endurance and get ready for outdoor fun!

by Eleni Yiambilis

 
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Posted by on February 28, 2011 in Health and Wellness

 

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Health and Wellness with Eleni Yiambilis

24 Jan

Nutritionist Eleni Yiambilis

Eleni Yiambilis is a personal trainer, nutritionist, massage therapist and lifestyle coach who works with all ages to help them achieve a healthy lifestyle.  When she isn’t collaborating with the culinary team to create healthy options for Rastelli customers, Eleni is creating custom health and wellness plans to fit every personality! Eleni is an avid “at-home-chef” and a creative designer specializing in custom handbags and one-of-a-kind gifts. Her diverse interests and background have given Eleni the necessary experience to create simple and effective lifestyle plans that fit a variety of clientele.

Enjoy this “Guest Post” from Health & Wellness Expert, Eleni Yiambilis:

During this first month of 2011, many of us have resolved to change our lives for the better. In fact, according to Wikipedia, 45% of American adults will make one or more New Year’s resolutions. The most popular of these will be to lose weight, quit smoking, eat better and exercise more.  The overall trend is that Americans start the year in pursuit of a healthier lifestyle.

Unfortunately, many of us won’t stick to this renewed sense of wellness. After 2 weeks, 25% have abandoned their promises for the New Year. At a month, 36% have returned to their old ways and after just 6 months, less than half (a mere 46%) are still committed to the pursuit of a healthier lifestyle.

Why is this? What would make us regress and go back on our word, especially when the result could be happier, healthier lifestyle? Quite possibly it is that making such a drastic lifestyle change leaves many of us feeling overwhelmed and discouraged.

What can be done to overcome this? Perhaps modifying your resolution and implementing gradual changes will help make a healthy lifestyle more attainable. By making small weekly changes, you are more likely to maintain your resolution.  For instance, lay out a 4 week plan of goals:

Week 1: Drink at least 8 glasses of water daily and switch to organic groceries
Week 2: Add 30 minutes of physical activity to your schedule, 3 days a week
Week 3: Eliminate all processed foods
Week 4: Increase work outs to 4 days per week

Another helpful hint is to involve your friends and family.  10% more people reach their goal when they are accountable and make others aware of their commitment to change for the better. So focus on progress not perfection!  Take your new-found healthy lifestyle step by step.  Make a list, set goals, and reach them one at a time instead of trying to achieve it all at once.  Each step is a step in the right direction!  Remember, your health is at “Steak”.  Good Luck!

*For more advice on living a healthier lifestyle, contact Eleni Yiambilis: LNRG@rastellidirect.com

 
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Posted by on January 24, 2011 in Health and Wellness

 

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Food for Thought…Food for Granted

15 Nov

When we think of food scarcity and famine, we often take our position as Americans for granted. Many of us go through life without ever wondering where our next meal will come from. Whether it’s spaghetti-o’s or five star dining, for some lucky people that little stomach pain when you go too long between meals will never reach the endless throbbing that comes from going days, weeks or even months without a steady supply of food.

Here is a little lesson (not because you don’t know it…but because it illustrates the severity of famine): A famine is a widespread scarcity of food that may apply to any animal species. This phenomenon is usually accompanied by regional malnutrition, starvation, epidemic and increased mortality. Emergency measures in relieving famine primarily include providing deficient micronutrients, such as vitamins and minerals, through fortified sachet powders or directly through supplements. Long-term measures include investment in modern agriculture techniques, such as fertilizers and irrigation, which were the staple of hunger prevention in the developed world. (Wikipedia)

However, living in the “developed world” does not keep U.S. citizens from going hungry. Below are statistics from FRAC (Food Reasearch and Action Center):

  • Of the 49.1 million people living in food insecure households (up from 36.2 million in 2007), 32.4 million are adults (14.4 percent of all adults) and 16.7 million are children (22.5 percent of all children).
  • 17.3 million people lived in households that were considered to have “very low food security,” a USDA term (previously denominated “food insecure with hunger”) that means one or more people in the household were hungry over the course of the year because of the inability to afford enough food. This was up from 11.9 million in 2007 and 8.5 million in 2000.

    • There are times, working for a food company, when I forget to appreciate every bite of food. I am reminded of my good fortune when we do events to benefit Feed the Children or work with kids who live in unstable food environments less than 10 miles from our office! The issue isn’t just one of the so-called ”under-developed nations”, it is an issue of our neighbors and our families and our children.

    As a group or a company, a lot can be accomplished when the issue of hunger is addressed. Though it may seem like your own efforts are small, even as individuals, our impact can be felt. Thinking globally and acting locally is one of the most effective ways to combat hunger. Take the global issues of famine, poverty and hunger and address them in your own community by Volunteering at a Soup Kitchen or Donating Goods and Resources to a Food Bank. Every little bit helps!

    Rastelli Direct is helping America Eat for Free. Click here for details.

    Rastelli Direct Eat 4 Free SweepSteaks

     
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    Posted by on November 15, 2010 in Food for Thought, Health and Wellness, Industry News

     

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    McDonald’s UN-Happy Meal

    01 Nov

    Ronald McDonald and Friends

    In a most ridiculous turn of events, a Brazilian court ordered McDonald’s to pay a former franchise manager $17,500 because he gained nearly 65 lbs over his 12 year career with the fast food company. His weight gain adds up to about 5 lbs a year – pretty standard for someone with a sedentary lifestyle.

    However, the 32-year-old man insists that his job is to blame and says that he was obligated to sample food products each day to ensure ”high quality standards” because McDonald’s hired “mystery clients” to randomly visit restaurants and report on the food, service and cleanliness. SERIOUSLY?!?! What exactly are the high quality standards in place to make sure that your fast food is healthy for you? The McDonald’s slogan isn’t ”Does a body good” because it doesn’t! 

    The man also says McDonald’s offered free lunches to employees, adding to his calorie intake while on the job. Um, Free Stuff is awesome…even when it clogs your arteries. Eating McDonald’s is a conscious decision; one that is made daily by people who do and do not work there. So, for this very lucky and legally creative man, as well as everyone else, if you decide to partake in fast food….if you decide that you don’t care where your food comes from…then be willing to accept the consequences! Don’t sue Ronald McDonald and the Hamburgler, just hit the gym!

     
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    Posted by on November 1, 2010 in Food for Thought, Health and Wellness, Industry News

     

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    Blog Action Day 2010 – WATER

    15 Oct

    I am not usually a joiner. I wasn’t on the pep squad and I didn’t argue for the debate team, but when I saw that Clean Water Access was the cause of choice for this year’s Blog Action Day, I knew it was important to get involved.

    Working for a food company and being a foodie myself, I generally focus on the importance of knowing where your food comes from. Being able to track your food from farm to family is a cause that is near and dear to my heart and my health, but something that many of us take for granted is knowing where our water comes from.

    Clean water scarcity affects nearly 1 billion people who lack access to clean water supplies. While we take it for granted that water in some form will always be around, African women are walking over 40 billion hours every year to carry cisterns of water that are still not guaranteed to be safe for drinking. Some scholars believe that this is one of the leading causes of conflict in Africa and is, at least, partially responsible for the conflict in Darfur.

    While the statistics are a huge cause for concern, the disregard for water safety in other parts of the world is even more alarming. Everyday, 2 million tons of human waste are disposed of in water sources. Resulting deaths and diseases caused by polluted coastal waters cost the global economy $12.8 billion annually. As we sip our bottles of Poland Spring, Evian and Aquafina, other parts of the world are praying for rain.

    We all know the little things that can be done to save our personal water use, but one important thing that you can do for any cause is get involved.

     
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    Posted by on October 15, 2010 in Events, Food for Thought, Health and Wellness, Industry News

     

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    A Diet is not YOUR Diet

    06 Oct

    There is a distinct difference between A diet and YOUR diet. A diet is a temporary solution to what is most likely a permanent issue – the issue of your health and well-being. YOUR diet is the ongoing daily nutrients that you give to your body in order to sustain and fuel it.

    There is a quote from the movie Bring It On (and yes, I recognize the idiocy in referencing this movie) that says, “Think of what you ate today, now cut that in half. This is called a diet people.” That is called A diet people and while portion control is important, eating a depressingly skimpy portion of your normal intake usually results in rapid but rarely sustainable weight loss.

    I don’t want to go on A diet…I don’t want you to go on A diet. I want to change my diet and I want you to change YOUR diet. A combination of lean, all natural and organic proteins, fresh vegetables and fruits, natural fats and healthy carbohydrates can be used as fuel rather than fill. Combining the right micro and macronutrients is the best way to create a sustainable and fulfilling lifestyle.

    Macronutrients mainly include carbohydrates, protiens and fats and also water, which you need in large amount to release energy into the body. Micronutrients mainly include vitamins and minerals. They aren’t needed in quantities as large as macronutrients; however, both macronutrients as well as micronutrients are essential as a healthy part of YOUR diet.

    So, if you like to eat often (I do!), then make sure you eat well…or as we say, “Mangia Bene!!!”

     
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    Posted by on October 6, 2010 in Food for Thought, Health and Wellness

     

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