1 rip celery
1/4 field cuke
1 cup frozen pineapple
1 hand full of parsley
1 hand full of cilantro
1 inch of giner
1/2 lemon pealed
1-2 cups of coconut water or water
BLEND & ENJOY!
Friday, February 14, 2014
THE GREEN MONSTER!
Detox juice! Scary looking...but actually very tasty!
1 rip celery
1/4 field cuke
1 cup frozen pineapple
1 hand full of parsley
1 hand full of cilantro
1 inch of giner
1/2 lemon pealed
1-2 cups of coconut water or water
BLEND & ENJOY!
1 rip celery
1/4 field cuke
1 cup frozen pineapple
1 hand full of parsley
1 hand full of cilantro
1 inch of giner
1/2 lemon pealed
1-2 cups of coconut water or water
BLEND & ENJOY!
ARE YOU HEART SMART?
We fill out hearts with love, compassion, and warmth and it continually needs tender - loving care to be at its most optimal performance. Feeding the heart nutritious foods is as crucial as the supply of blood and oxygen it gives to all parts of the body. As the old saying goes, “ food is the way to a man's heart” holds quite a bit of truth. There are ...
steps that we can follow that will protect the heart and keep it beating strong.
Consuming more fish, fruits and vegetables, and consuming fats high in mono – unsaturated fat will provide nutrients and antioxidants that will help protect the heart from heart disease. Avoiding processed meats, added sodium and nitrates is a step in the right direction for the sheer fact that they are associated with an increase in the risk of diabetes and heart disease. Limit sugar or simple carbohydrates like in soft drinks, baked goods and sweets since they are associated with elevated cholesterol levels, insulin resistant and an increase in heart disease.
Here is a list of some of the heart healthy foods that will protect your heart so that you can keep filling yours with love:
Salmon: Contains omega - 3 fatty acids which lower levels of triglycerides in the blood that may contribute to blood clotting.
Soy: Has been proven to lower LDL (bad) cholesterol and is high in fiber and low in saturated fats.
Spinach: Chock full of vitamins and minerals like potassium, calcium, B-complex and fiber which all defend your heart.
Nuts: Contains heart healthy mono-unsaturated fats and low levels of saturated fats. Also contains omega - 3 fatty acids.
Dark Chocolate: Pick the kind that has 70% or more of cocoa. Limit to 1 ounce a day for maximum benefit. 70% cocoa dark chocolate has a blood thinning effect which can be helpful to the heart and reduce inflammation.
Beans: Low in fat and high in fiber which helps to improve cholesterol levels. The red and purple beans contain more flavonoids – chemicals that act as antioxidants that help to protect against heart disease.
Green tea: Filled with catechins and flavonols (antioxidants).
Olive Oil: Full of mono -unsaturated fats that help to lower your LDL (bad) cholesterol. Consume in moderation because it is high in calories. Buy extra virgin or virgin olive oils because they are less processed and contain more antioxidants to help reduce inflammation in the heart.
Words of wisdom to wrap this session up....
"The best and most beautiful things in the world cannot be seen or even touched – they must be felt by the heart”. Helen Keller
steps that we can follow that will protect the heart and keep it beating strong.
Consuming more fish, fruits and vegetables, and consuming fats high in mono – unsaturated fat will provide nutrients and antioxidants that will help protect the heart from heart disease. Avoiding processed meats, added sodium and nitrates is a step in the right direction for the sheer fact that they are associated with an increase in the risk of diabetes and heart disease. Limit sugar or simple carbohydrates like in soft drinks, baked goods and sweets since they are associated with elevated cholesterol levels, insulin resistant and an increase in heart disease.
Here is a list of some of the heart healthy foods that will protect your heart so that you can keep filling yours with love:
Salmon: Contains omega - 3 fatty acids which lower levels of triglycerides in the blood that may contribute to blood clotting.
Soy: Has been proven to lower LDL (bad) cholesterol and is high in fiber and low in saturated fats.
Spinach: Chock full of vitamins and minerals like potassium, calcium, B-complex and fiber which all defend your heart.
Nuts: Contains heart healthy mono-unsaturated fats and low levels of saturated fats. Also contains omega - 3 fatty acids.
Dark Chocolate: Pick the kind that has 70% or more of cocoa. Limit to 1 ounce a day for maximum benefit. 70% cocoa dark chocolate has a blood thinning effect which can be helpful to the heart and reduce inflammation.
Beans: Low in fat and high in fiber which helps to improve cholesterol levels. The red and purple beans contain more flavonoids – chemicals that act as antioxidants that help to protect against heart disease.
Green tea: Filled with catechins and flavonols (antioxidants).
Olive Oil: Full of mono -unsaturated fats that help to lower your LDL (bad) cholesterol. Consume in moderation because it is high in calories. Buy extra virgin or virgin olive oils because they are less processed and contain more antioxidants to help reduce inflammation in the heart.
Words of wisdom to wrap this session up....
"The best and most beautiful things in the world cannot be seen or even touched – they must be felt by the heart”. Helen Keller
CALORIES....CALORIES....CALORIES
We all have them and we treat them pretty bad. Some of us cut them, some of us burn them and some of us even try real hard to stay away from them during the holidays. Yes, they are little buggers but hey, it's just a calorie being a calorie. But, have no fear. I am here to show you how to handle your calories with care. In return, your calories w...
ill stay away from you when you start to corral more of them in than really needed. Hey, they don't want to be around either. They are tired of being cut and burned....
So, where do calories come from? They only come from three places...well actually 4 but we will talk about the alcohol later. There are three macro- nutrients that graciously give you calories. Carbohydrates, Protein, and Fats. One gram of carbohydrates yields 4 calories, one gram of protein yields also 4 calories, and one gram of fat yields 9 calories. For example, a piece of bread has 15 grams of carbohydrates. (15 X 4 = 60). So, there are 60 calories in a piece of bread from the carbohydrates. You would do the same for protein and fat multiplying by either 4 again or 9.
Alcohol on the other hand yields 7 calories a gram...do the math with your drink of choice. Alcohol IS NOT considered a macro-nutrient for one reason only...the body does not require it for survival! Well ,maybe a sip or two can put us straight but that's all I am saying.
On a more serious note, a calorie is a unit of energy. It is the amount of energy needed to heat one gram of water by one degree Celsius. Calories listed on food labels reflects the potential energy the body can use. The body would use calories for breathing, muscles moving and our wonderful warm hearts beating. OK, so maybe red wine can't do that for me but i can still pretend. it does get my heart beating...
Calories from complex carbohydrates, lean proteins and good fat are the really nice calories. They give us energy, help us to build strong muscles and even insulate our organs. They only mis-behave when you get greedy and invite too many to the party. Then they start inviting the calories from the dark side. The bag of chips, the chocolate chip cookies and even the bacon and cheese! Now you are in trouble because the good calories are getting revenge on you and they hide and store away those bad calories deep down in your body and call it the fat revenge.
Here is the secret to getting back at all those bad calories:
Do vigorous exercise...research proves the more intense your workout the more you burn all day after the workout! make sure you do the talk - test and can still say a few words so you know you are alive.
Gain more muscle...lift some weights, do push-ups, and add some squats. Walk fast, jog or run, march in place., take an exercise class. All of these get rid of those pesky stored away calories. We need calories but not too much of them. Invite too many in and you will be plagued with those little buggers. Be a calorie lover BUT not a calorie collector!
Here is a fun fact on calories:
Lulu Hunt Peters wrote the very first diet book in 1918, Diet and Health with the Key to Calories. do you think she was onto something!
http://www.amazon.com/Diet-Health-A-B-Lulu-Peters/dp/0982719604
http://www.amazon.com/Diet-Health-A-B-Lulu-Peters/dp/0982719604
ill stay away from you when you start to corral more of them in than really needed. Hey, they don't want to be around either. They are tired of being cut and burned....
So, where do calories come from? They only come from three places...well actually 4 but we will talk about the alcohol later. There are three macro- nutrients that graciously give you calories. Carbohydrates, Protein, and Fats. One gram of carbohydrates yields 4 calories, one gram of protein yields also 4 calories, and one gram of fat yields 9 calories. For example, a piece of bread has 15 grams of carbohydrates. (15 X 4 = 60). So, there are 60 calories in a piece of bread from the carbohydrates. You would do the same for protein and fat multiplying by either 4 again or 9.
Alcohol on the other hand yields 7 calories a gram...do the math with your drink of choice. Alcohol IS NOT considered a macro-nutrient for one reason only...the body does not require it for survival! Well ,maybe a sip or two can put us straight but that's all I am saying.
On a more serious note, a calorie is a unit of energy. It is the amount of energy needed to heat one gram of water by one degree Celsius. Calories listed on food labels reflects the potential energy the body can use. The body would use calories for breathing, muscles moving and our wonderful warm hearts beating. OK, so maybe red wine can't do that for me but i can still pretend. it does get my heart beating...
Calories from complex carbohydrates, lean proteins and good fat are the really nice calories. They give us energy, help us to build strong muscles and even insulate our organs. They only mis-behave when you get greedy and invite too many to the party. Then they start inviting the calories from the dark side. The bag of chips, the chocolate chip cookies and even the bacon and cheese! Now you are in trouble because the good calories are getting revenge on you and they hide and store away those bad calories deep down in your body and call it the fat revenge.
Here is the secret to getting back at all those bad calories:
Do vigorous exercise...research proves the more intense your workout the more you burn all day after the workout! make sure you do the talk - test and can still say a few words so you know you are alive.
Gain more muscle...lift some weights, do push-ups, and add some squats. Walk fast, jog or run, march in place., take an exercise class. All of these get rid of those pesky stored away calories. We need calories but not too much of them. Invite too many in and you will be plagued with those little buggers. Be a calorie lover BUT not a calorie collector!
Here is a fun fact on calories:
Lulu Hunt Peters wrote the very first diet book in 1918, Diet and Health with the Key to Calories. do you think she was onto something!
http://www.amazon.com/Diet-Health-A-B-Lulu-Peters/dp/0982719604
http://www.amazon.com/Diet-Health-A-B-Lulu-Peters/dp/0982719604
Diet and weight loss are two words that I hope can be dropped from your vocabulary - for good. But no worries, I have two new words that you can replace them with. Here they are: Nurturing and Ownership. Now, I know that doesn't make sense. The words are not synonyms. But, they are powerful and meaningful and carry absolutely no guilt! Think of this compelling statement, "If you don't take care of...
your body where will you live?" Your body was and is your very first house and all other dwellings are secondary. Just like a piece of real estate, if you don't keep up with house repairs your house begins to lose value and probably looks worn out too. Ownership of your body needs house repairs also. These repairs come out of the nurturing tool box of health. Take ownership of your body and nurture it with fruits and vegetables, nuts and grains, quality protein and hydrate with water. Take a 10 minute walk or ten minutes to breathe deep and stretch. Get quality sleep - you do shut lights off in your secondary home so do the same in your first home. Move away from the computer and do 8 squats or some wall push ups...but don't leave your computer until AFTER you finish reading my post!
If you do a little bit of this everyday your first house will have the best curb appeal on the block!
I want to leave you with a fascinating nutrition fact:
1 pound of Oreos = 2200 calories
1 pound of peanut butter = 2650 calories
1 pound of Lay's potato chips = 2400 calories
BUT....
Munch on this..... 1 pound of 1% cottage cheese + 1 pound of kale + 1 pound of apples + 1 pound of tofu + 1 pound of lettuce + 1 pound of carrots + 1 pound of papaya + 1 pound of onions + 2 pounds of cantaloupe + 2 pounds of celery + 2 pounds of cucumber ==========EQUALS 2225 Calories!!
Holy math equation!
If you do a little bit of this everyday your first house will have the best curb appeal on the block!
I want to leave you with a fascinating nutrition fact:
1 pound of Oreos = 2200 calories
1 pound of peanut butter = 2650 calories
1 pound of Lay's potato chips = 2400 calories
BUT....
Munch on this..... 1 pound of 1% cottage cheese + 1 pound of kale + 1 pound of apples + 1 pound of tofu + 1 pound of lettuce + 1 pound of carrots + 1 pound of papaya + 1 pound of onions + 2 pounds of cantaloupe + 2 pounds of celery + 2 pounds of cucumber ==========EQUALS 2225 Calories!!
Holy math equation!
Making Better Choices-simple and sweet
So, let's substitute our poor choice of food for a great choice of food!
Poor Choice VS Great Choice:
White bread.............Whole wheat bread or / ancient grains
White rice................Brown rice or Quinoa
Sugared cereal.........Unsweetened bran cereal topped with fruit
Apple juice..............Apple with skin
White pasta.............Whole wheat pasta
Soda..................... ..Wat
The great choices are packed with fiber and other nutrients and are much more filling. When we eat the "white stuff" such as white bread - your blood sugar rises and falls. This usually causes us to feel hungrier and eat more than needed! The great choices keep our blood sugar levels on a nice even path to better health!
Poor Choice VS Great Choice:
White bread.............Whole wheat bread or / ancient grains
White rice................Brown rice or Quinoa
Sugared cereal.........Unsweetened bran cereal topped with fruit
Apple juice..............Apple with skin
White pasta.............Whole wheat pasta
Soda..................... ..Wat
The great choices are packed with fiber and other nutrients and are much more filling. When we eat the "white stuff" such as white bread - your blood sugar rises and falls. This usually causes us to feel hungrier and eat more than needed! The great choices keep our blood sugar levels on a nice even path to better health!
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| image found on: http://www.healadvice.com/8-healthy-foods-every-woman-must-consume/#axzz2tIy7AK79 |
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| My beautiful 4 sisters and I stopping to strike a pose on a brisk walk! |
Surrounding one's self by loving friends or family is probably the best thing you can do for your mental health. No matter how well you eat or how many times you hit the gym...A loving family awakens the soul like nothing else! So today....Smile, Laugh, Share a story with a close loved one, get out there and WALK while telling a story...the results you wont regret it!
LETS TALK GRAINS
If you were asked to name a couple of grains off the top off your head could you do it? I bet wheat is the first one that pops in your head or even rice or oats. Did you know there are several "ancient grains" that represent the oldest plants consumed by humans that are packed with crucial fighting health benefits? Have no fear - I am here to educate you on all these sensational grains that will give
you a sensational healthy body and mind!
TEFF:
TEFF:
High in Calcium and Vitamin C
One cup of cooked Teff has as much calcium as a half cup of
Spinach
Ethiopia region
Tiniest grain and can be sprinkled on salads or soups
QUINOA:
One cup of cooked Teff has as much calcium as a half cup of
Spinach
Ethiopia region
Tiniest grain and can be sprinkled on salads or soups
QUINOA:
High levels of complete protein, rich in iron, phosphorus, and
potassium.
Andean region
Mother of all grains that is used as a side dish or added to soups
and salads
potassium.
Andean region
Mother of all grains that is used as a side dish or added to soups
and salads
**Try this ZESTY Quinoa Salad**
AMARANTH:
High in protein and other nutrients include calcium, folic acid,
magnesium, and potassium
Aztecs and the Incas region
Can be popped like popcorn and is usually eaten as a porridge.
Also cooked and added to pancake batter, salads and soups
SORGHUM:
magnesium, and potassium
Aztecs and the Incas region
Can be popped like popcorn and is usually eaten as a porridge.
Also cooked and added to pancake batter, salads and soups
SORGHUM:
High in fiber, niacin and phosphorus
Africa and India region
Used in baked goods in the United States
BUCKWHEAT: Not a wheat despite it's name
Rich source of protein, calcium, iron, manganese, potassium,
and zinc
Southeast Asia, Eastern Europe and Asia regions
Tricky to cook but commonly used to make pancakes and
soba noodles
EMMER (Farro):
Africa and India region
Used in baked goods in the United States
BUCKWHEAT: Not a wheat despite it's name
Rich source of protein, calcium, iron, manganese, potassium,
and zinc
Southeast Asia, Eastern Europe and Asia regions
Tricky to cook but commonly used to make pancakes and
soba noodles
EMMER (Farro):
Chock full of fiber, iron, magnesium, niacin, and zinc
Near East region - one of the first crops to be
domesticated
Used in salads, side dishes and baked goods
Near East region - one of the first crops to be
domesticated
Used in salads, side dishes and baked goods
**Try these yummy breakfast Recipe**
http://sundaymorningbananapancakes.yummly.com/2012/10/farro-sweet-dumpling-squash-tartlettes.html#&disp
http://asweetspoonful.com/2012/01/in-motion.html
MILLET:
High in magnesium
Africa, China and India - one of the earliest crops cultivated
Side dish or added to soups - in Osaka, Japan, candied millet
puffs are a popular sweet treat
RYE:
Africa, China and India - one of the earliest crops cultivated
Side dish or added to soups - in Osaka, Japan, candied millet
puffs are a popular sweet treat
RYE:
High in folic acid, iron, magnesium, phosphorus, potassium,
riboflavin, and zinc
North-Central -Eastern Europe region
Don' t think caraway seeds - can also be served as a hot side dish
or even added to soups and salads
Soaking overnight shortens the cooking time
riboflavin, and zinc
North-Central -Eastern Europe region
Don' t think caraway seeds - can also be served as a hot side dish
or even added to soups and salads
Soaking overnight shortens the cooking time
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