Marisa Wiewall
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Is healthy food too expensive?

2/24/2015

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One of the most popular complaints I hear about healthy eating is: "it's too expensive", so I decided to share my findings and thoughts.

A recent study from Harvard School of Public Health determined that healthiest diets cost about $1.50 more per day than the least healthy diets. Over the course of a year, this would increase food costs for one person by about $550 per year. 

But is healthy food more expensive?... or is unhealthy food really cheap? 

Food Politics 101
The latter is the answer. Unhealthy diets cost less because food policies at the government level have focused on the production of inexpensive, high volume commodities- like soy, wheat and corn. This, in turn, has led to the massive increase in production of highly processed food products for incredibly cheap prices (and amazing industry profits!).  

Twenty billion dollars of our tax money goes to subsidies for this industrial food production every year.

Almost EVERYTHING processed- (anything in a box, can, or packaging)- has some form of very cheap and very processed soy or corn.  In addition to this, most of these foods also contain additional unhealthy ingredients like sugar, processed salt, artificial flavors and colors, preservatives, additives, etc...

Externalized Costs
While these foods are cheap, you have to understand we are paying for food well beyond the grocery store checkout. We pay for food in our utility bills, taxes, and in our declining environmental and personal health. 

Environmental Costs
Besides subsidies, additional tax money is required to clean up the mess created by this unsustainable system– polluted drinking water, infertile soil, ocean dead zones and overall misery in the surrounding areas. 

Health Care Costs 
For simplicity in health care, let's just count obesity as another externalized result of a cheap food system. The cheapest foods are high in calories and low in nutritional value – “junk” foods. When food is cheap, people eat more of it.

Abundant cheap food leads companies to aggressively market their products to be eaten any time, any place, and in very large amounts – all of which promote addictive, irresistible overeating.

Current estimates of the costs of obesity and its consequent illnesses in health care and lost productivity approach $147 billion annually, almost the same as the cost of unsafe food.

Safety Costs.
Food safety is one casualty of a food system devoted to low cost. Companies save money by cutting corners on oversight and overlooking safety violations. The Centers for Disease Control and Prevention (CDC) says food pathogens cause 48 million illnesses, 128,000 hospitalizations and 3,000 deaths each year.

Some experts say unsafe food costs Americans $152 billion annually – $1,850 for each case in health care and lost wages. Severe illnesses from E. coli O157:H7 can generate more than $1 million in health care costs alone, and ruin lives forever.

Conclusion.
This is a VERY complex topic, and one I consider very important.  While I can afford healthy foods, I know for many is not an option.  I worry about my health, my loved ones, and my clients. I worry about our country, the world, and the health of our planet. The system is broken and it needs to change.  

This has ben a very simple introduction, or reminder, about the topic, but I encourage you to become more aware of this issue and perhaps read further. You can start by reading from authors like Marion Nestle and Michael Pollan and articles like these in the Washington Post, NY Times, and Bloomberg.

But most importantly ask yourself: can YOU spend $1.50 more a day for healthier foods?

Next week I will give you practical ways to buy healthier foods- priorities, planning, and a little economics!

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Self-Love, Self-Compassion & Success

2/13/2015

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In honor of V-day and all the LOVE (flowers, Hallmark cards, chocolates,  crafts, cookies) that we splurge onto others, I wanted to remind you about YOU. Self-love. Not the Kanye narcissistic (media motivated) self-love. But TRUE SELF LOVE & SELF- COMPASSION.  

Today's modern world (and especially our western culture) values success as an "I CAN DO IT ALL" over-achieving lifestyle. And that's a double-edged sword.  On one hand, you want to think you CAN do X- to keep you motivated on your venture- but on the other hand- you may not be able to do it ALL and many times end up "beating yourself up" for not being able to do so. 

Let me tell you a little story…

Growing up in Puerto Rico in a very traditional environment, success was defined as good grades, following the rules, and diplomas hanging on the walls.  Well, I was NOT a traditional child.  I did do it all (except maybe for following the rules ; ).  Got good grades, got my college diploma, passed my CPA, but I NEVER felt “successful”.  Then came motherhood- sleep deprived days, studying nutrition between naps, and not having a CLUE about parenting…. and yikes! self-criticism went up the roof! 

I went saw a therapist for a while (coaching is important!) and she helped me understand that success is whatever feels like success to YOU.  You don’t have to be a "do it all" to be successful.  In fact… is there such a thing? 

So I defined SUCCESS for ME as...
  • Being the best wife and mother I can be, and when I’m not... apologizing to them, and forgiving myself.
  • Being the best at what I do, and when I make a mistake... learn from it and move on.  Next time I’ll try something new.
  • Being healthy- cooking as many of our meals as I can, meditating, exercising and being out in nature-, and when I don’t... move on and try again tomorrow.
  • Being grateful, optimistic, and caring, and when I’m not... be aware of it, acknowledge it and know the feeling will pass.
  • Having a healthy work/life balance, and when I get overwhelmed... take a step back, ask for help, and remember my priorities.
The key to SELF-LOVE is to define what success means to you and to practice self-compassion in the “and when I don’t….” part. Doing this has made me happier (and more successful!) because I am no longer worried about the fear and shame of making a mistake or being imperfect. 

As a health coach I’ve realized many people struggle with self-compassion in the area of health. There is fear, guilt, and shame if you don’t achieve that “weight loss goal”, “exercise 5 times a week”, "follow the diet plan exactly" or "eat ALL organic foods" as you have read or have been told you should.  And sometimes that FEAR stops you from taking that first step and doing something for yourself. As I always say: its about PROGRESS not PERFECTION.

This Valentine's define YOUR SUCCESS!  What would be a successful, happy life to you? What's a step you can take towards better health?

And REMEMBER: Do your BEST, and if you don’t….

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Suffer from INSOMNIA?? Take care of it NOW.

2/5/2015

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I have two "health issues" I constantly need to work on.  One is blood sugar sensitivity (or hyperglycemia) and the other is insomnia. They both run in my family, specifically in my mother's side, and I am the lucky recipient of those genes! Ever since my mid-thirties (or maybe it was motherhood?!) I struggle with sleep.

Causes of Insomnia
Insomnia can be caused by many medical conditions like allergies, sleep apnea, GI issues, thyroid disease, depression, some autoimmune disorders, etc.. but other things like food sensitivities, stress and anxiety can be tough on a good night sleep.  (Well yes, and the 5 year old coming scared to your bedroom at 2am doesn't help either!)

Sleeping Drugs
Insomnia is absolutely pervasive in our culture. Many of my clients struggle with it and nearly one in four of you reading this will have problems getting a good night's sleep. However, recurring to an addictive sleep drug should be the LAST resort.  

If you struggle with insomnia, I urge you to work on it NOW! A good night's sleep is essential for good health and we should try to avoid prescription of the "non-habit forming" drugs that somehow you become dependent on for life!

Even though I struggle with this, and some weeks are better than others, I've learned what triggers it and how to help my sleep and manage my insomnia.  

Here are 10 THINGS that have helped me, my clients, and that YOU can do for BETTER SLEEP:

  1. Avoid stimulants such as caffeine, alcohol, certain medications, and sugar. 
  2. Exercise. Nothing else to say about that.  It's important. Don't fight it. JUST DO IT!
  3. Getting bright SUN exposure in the day and sleeping in pitch black at night- optimizing your natural levels of melatonin which is a major sleep hormone
  4. Unplug from electronics at least 1 hour before bed.
  5. Take an Epsom salt bath (cannot recommend this one enough!) on warm water for 20 minutes at night. If you think you don’t have time for it- trust me- you don’t have time to be up at 3am and exhausted the next day either!
  6. Don't drink any fluids within an hour of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
  7. Tap a few drops of lavender essential oil on your temples, pulse points and behind your neck.
  8. Manage stress and anxiety- Do some light reading in bed, slow breathing exercises or meditation before sleep. 
  9. Journal your feelings or your "to do list" for tomorrow and leave your worries on paper. End the journaling with some GRATITUDE points.  Listing 5 things you are grateful about today.
  10. Go to bed at the same time every night, between 10-10:30pm is best. 

Last, but probably MOST IMPORTANT- Find out YOUR triggers!  I discovered caffeine (even that one innocent morning cup of joe) to affect my sleep.  I've also found sugar, wheat and alcohol to give me some sleepless nights. I don't necessarily need to eliminate these, but I now know my limits and how to manage it.  Cause it is worth my beauty sleep! : )

The Winter Cleanse (Elimination Diet) is a GREAT WAY to see how your sleep goes and which foods (or drinks) seem to aggravate it. We start February 20!  

JOIN US and start dealing with your insomnia NOW!



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    Hi, I'm Marisa and I am here to spread some health, peace, love... and lots of kale!
    More about me? click here.

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Marisa wiewaLL is not acting in the capacity of a doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional. Marisa wiewall is not providing health care, medical or nutrition therapy services and will not diagnose, treat or cure in any manner whatsoever any disease, condition or other physical or mental ailment of the human body. It’s always best, and recommended, to consult with your doctor when making any changes to your diet and/or lifestyle.