Wow I have so many things to talk about based on research, my observations and conversations with some of you in camp, what’s in the news, etc. Lots to cover this week!
Today I said I would answer Reyna’s question about, “Which cheeses are the lowest in fat and calories?”. When it comes to cheese, I say go with the real deal. Don’t’ get the plastic like cheeses. Get the freshest cheese you can, but limit your servings. A serving size of cheese is the size a cube (like a dice or the tip of your thumb.) Remember that we don’t’ need that much dairy, but everyone enjoys a little cheese for flavor and satiety. Cheese does help you to feel full b/c of the fat it contains. We all need fat in our diet and cheese can be a good source as are nuts and fish. Cottage cheese is among the lowest in calories of the soft cheeses and Feta is the lowest in calories of the hard cheeses. I do not see my favorite (mozzarella) on the list. I found it on another chart that said 275 calories and 22 g of fat – based on ½ cup serving.
How many calories in Cheese table:
Hard Cheese
Calories
Fat
Brie
320
25.5g
Camembert
300
23g
Cheddar
415
33.5g
Cheddar low fat
275
14g
Cheshire
379
29g
Danish Blue
350
28.5g
Double Gloucester
400
32g
Edam
335
24.5g
Feta
255
20g
Lancashire
380
29g
Leicester
402
32g
Parmesan
450
31g
Stilton
410
29g
Wensleydale
378
28.5g
Soft Cheese
Calories
Cheese Spread (average)
280
30g
Cottage Cheese
100
4g
Cream Cheese
440
46g
Fromage Frais (plain)
115
6g
Full fat spread
315
32g
Lymeswold
420
39g
Medium fat soft spread
181
13.9g
Processed slice
328
26g
Monday, March 30, 2009
Saturday, March 28, 2009
What is the difference between organic foods and Kosher foods?
Today’s Re-Powering Information - During the grocery shopping tour on Thursday night. Reyna asked 2 good questions which I did not know the answers to, so I looked them up. One was about Kosher foods and the other was about cheese.
The question was . . . What is the difference between organic foods and Kosher foods. I know about organic, but I am not as familiar with Kosher foods. Here is what I found:
Kosher food is food that meets Jewish dietary laws, or kashrut, which comes from the Hebrew word for "fit" or "proper." Any food can be called kosher food if it adheres to Jewish law, or halacha. Conversely, foods typically labeled as "Jewish" aren't necessarily kosher. Jewish foods are generally those dishes that are traditionally Jewish. Kreplach, cholent, kugel, latke, and kishka are all traditionally Jewish foods, but if they are not prepared in accordance with kashrut, they will not be kosher food.
The word "kosher" is not only used for food, however. Kosher basically means that something follows all the Jewish legal guidelines. The word has even gained a place in American slang to mean appropriate, legitimate, or proper. Instead of saying "that's not right," one might say "that's not kosher."
Kosher food laws are rather extensive. Some are derived directly from the bible and others through rabbinic interpretations over the years. What are some of the laws governing kosher food?
· According to the Torah (also known as the five books of Moses, the Old Testament, or the Pentateuch) cloven hoofed, cud-chewing mammals are kosher. Deer, sheep and goats, for example are all kosher, while pig and rabbit, for example, are not.
· Only certain birds are considered kosher in the United States. This includes chicken, duck, goose, and turkey.
· Lobster lovers might be dismayed to find that for seafood or fish to be kosher, it must have fins and easily removable scales. Shellfish generally, and lobsters, shrimp, and clams, specifically are not kosher. Fish, on the other hand, such as tuna, carp, and herring, are kosher, but only if they are prepared by a kosher fish monger with kosher cutting implements and machines. There's more. In most cases, scales must be present on the fish in order to be purchased by the consumer.
· Fish and meat cannot be served together.
· Milk and meat cannot be served together. Rabbinic law includes poultry in this prohibition, however fish is excluded. This gives rise to the popular, and kosher, bagel, lox, and cream cheese combination.
· Processed food must be prepared in the presence of a rabbi.
· Poultry and meat must be slaughtered under strict guidelines called "shechita." This means the animals are slaughtered without pain. Only those who are trained and qualified are allowed to slaughter kosher animals. Once the animal is no longer alive, another team of experts will examine the animal to be sure the animal is without illness, abnormalities or anything else that can be considered unsanitary. The lungs in particular must be pure. In addition, all blood, nerves, and most fat must be removed.
· Kosher kitchens must maintain separate sets of utensils, pots, pans, dishes, and anything else that comes in contact with food. In addition, dishes and utensils in a kosher kitchen can't be washed together. If a kitchen has two sinks, it is an ideal setup for a kosher family. If not, separate wash buckets are often used. Dishes and utensils must be dried using separate racks or dishtowels as well.
There are many other rules to be followed for anything to be considered kosher food. To make identification easier on the consumer, kosher food is often identified as such by its kashrut certification on the food's package. Kashrut certification is generally indicated by an identifiable symbol that includes the letter K, or by the word pareve, which means the food is neither dairy nor meat, but rather neutral.
End
Organic foods are not the same as kosher foods. Organic foods are raised without animal by-products, hormones, antibiotics, etc. Organic produce has no chemical pesticides or growth additives and are not genetically modified.
From reading the blogs, articles, etc.. I have gleamed that kosher foods cannot be given antibiotics, hormones and cannot be fed animal by-products. The animal must be slaughtered by kosher law which seems more humane. I do like the fact that the animals (in an organic and humane sense) must be disease free.
Kosher meats are produced in smaller batches than conventional non-kosher meats due to the labor intensiveness in making the meat kosher- removal of blood, veins, etc. If you are really looking at what type of meats to buy- look for ones that are certified kosher and organic- you can find these specialty markets on the web.
All food has some sort of food borne pest and disease that must be watched for. If you really want to know what you are eating- go to a local farm and see how the animals are cared for. It's better for the earth and national economy- meat is often butchered locally.
70% or greater of the products on grocery store shelves show some marking of kosher certification one does not keep kosher to appear more enlightened or better than those who don't. Pepsi and Coke have markings as do most cookies, crackers and processed foods.
Eat local or go cut back on meat if you are really worried about what your food is going through.
I will follow up with the cheese question on Monday. I am also researching Ph diets this weekend. Acid and Alkaline diets are in vogue now so I’ll check them out for you.
More to come. . .
Enjoy your weekend and plan to be there on Monday. I would love to see EVERYONE!!
PS – I am on my way to see the movie The Cross at Grapevine Mills. It just came out yesterday. It’s a true story / documentary. http://thecrossmovie.info/about.htm.
The question was . . . What is the difference between organic foods and Kosher foods. I know about organic, but I am not as familiar with Kosher foods. Here is what I found:
Kosher food is food that meets Jewish dietary laws, or kashrut, which comes from the Hebrew word for "fit" or "proper." Any food can be called kosher food if it adheres to Jewish law, or halacha. Conversely, foods typically labeled as "Jewish" aren't necessarily kosher. Jewish foods are generally those dishes that are traditionally Jewish. Kreplach, cholent, kugel, latke, and kishka are all traditionally Jewish foods, but if they are not prepared in accordance with kashrut, they will not be kosher food.
The word "kosher" is not only used for food, however. Kosher basically means that something follows all the Jewish legal guidelines. The word has even gained a place in American slang to mean appropriate, legitimate, or proper. Instead of saying "that's not right," one might say "that's not kosher."
Kosher food laws are rather extensive. Some are derived directly from the bible and others through rabbinic interpretations over the years. What are some of the laws governing kosher food?
· According to the Torah (also known as the five books of Moses, the Old Testament, or the Pentateuch) cloven hoofed, cud-chewing mammals are kosher. Deer, sheep and goats, for example are all kosher, while pig and rabbit, for example, are not.
· Only certain birds are considered kosher in the United States. This includes chicken, duck, goose, and turkey.
· Lobster lovers might be dismayed to find that for seafood or fish to be kosher, it must have fins and easily removable scales. Shellfish generally, and lobsters, shrimp, and clams, specifically are not kosher. Fish, on the other hand, such as tuna, carp, and herring, are kosher, but only if they are prepared by a kosher fish monger with kosher cutting implements and machines. There's more. In most cases, scales must be present on the fish in order to be purchased by the consumer.
· Fish and meat cannot be served together.
· Milk and meat cannot be served together. Rabbinic law includes poultry in this prohibition, however fish is excluded. This gives rise to the popular, and kosher, bagel, lox, and cream cheese combination.
· Processed food must be prepared in the presence of a rabbi.
· Poultry and meat must be slaughtered under strict guidelines called "shechita." This means the animals are slaughtered without pain. Only those who are trained and qualified are allowed to slaughter kosher animals. Once the animal is no longer alive, another team of experts will examine the animal to be sure the animal is without illness, abnormalities or anything else that can be considered unsanitary. The lungs in particular must be pure. In addition, all blood, nerves, and most fat must be removed.
· Kosher kitchens must maintain separate sets of utensils, pots, pans, dishes, and anything else that comes in contact with food. In addition, dishes and utensils in a kosher kitchen can't be washed together. If a kitchen has two sinks, it is an ideal setup for a kosher family. If not, separate wash buckets are often used. Dishes and utensils must be dried using separate racks or dishtowels as well.
There are many other rules to be followed for anything to be considered kosher food. To make identification easier on the consumer, kosher food is often identified as such by its kashrut certification on the food's package. Kashrut certification is generally indicated by an identifiable symbol that includes the letter K, or by the word pareve, which means the food is neither dairy nor meat, but rather neutral.
End
Organic foods are not the same as kosher foods. Organic foods are raised without animal by-products, hormones, antibiotics, etc. Organic produce has no chemical pesticides or growth additives and are not genetically modified.
From reading the blogs, articles, etc.. I have gleamed that kosher foods cannot be given antibiotics, hormones and cannot be fed animal by-products. The animal must be slaughtered by kosher law which seems more humane. I do like the fact that the animals (in an organic and humane sense) must be disease free.
Kosher meats are produced in smaller batches than conventional non-kosher meats due to the labor intensiveness in making the meat kosher- removal of blood, veins, etc. If you are really looking at what type of meats to buy- look for ones that are certified kosher and organic- you can find these specialty markets on the web.
All food has some sort of food borne pest and disease that must be watched for. If you really want to know what you are eating- go to a local farm and see how the animals are cared for. It's better for the earth and national economy- meat is often butchered locally.
70% or greater of the products on grocery store shelves show some marking of kosher certification one does not keep kosher to appear more enlightened or better than those who don't. Pepsi and Coke have markings as do most cookies, crackers and processed foods.
Eat local or go cut back on meat if you are really worried about what your food is going through.
I will follow up with the cheese question on Monday. I am also researching Ph diets this weekend. Acid and Alkaline diets are in vogue now so I’ll check them out for you.
More to come. . .
Enjoy your weekend and plan to be there on Monday. I would love to see EVERYONE!!
PS – I am on my way to see the movie The Cross at Grapevine Mills. It just came out yesterday. It’s a true story / documentary. http://thecrossmovie.info/about.htm.
Wednesday, March 25, 2009
Dietary fiber: An essential part of a healthy diet
A bunch of ladies gave me feedback on the gluten information from yesterday. Seems that quite a few think they are gluten intolerant. Truthfully if we all cut gluten out of our diets for 3 weeks we would all probably notice that we felt better. It can’t hurt to go gluten free – or even limit gluten in your diet by using gluten free alternatives to bread, pasta, crackers, etc. You should not cut out all carb products so make sure you have some substitutes like the ones listed yesterday.
We get a lot of fiber from carbohydrates, but we can also get them from other sources. Fiber is important for proper digestion as well as heart health. As adults, we should have bowl movements twice a day. The first should be immediately after your first meal and then again at night. If you are not going twice a day you may not be getting enough fiber and or may be dehydrated.
Read below for insight on the importance of fiber for your health – and weight loss. You will also see a list of good sources of Fiber from real foods. Notice that some of the foods on the list are not gluten free.
Dietary fiber: An essential part of a healthy diet
Dietary fiber offers many health benefits. Here's how to include more in your diet.
By Mayo Clinic staff
Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease.
If you need to add more fiber to your diet, don't worry. Increasing the amount you eat each day isn't difficult. Find out how much dietary fiber you need and ways to include more high-fiber foods into your daily meals and snacks.
What is dietary fiber?
Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon.
Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).
* Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
* Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:
* Prevents constipation. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
* Lowers your risk of digestive conditions. A high-fiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease).
* Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.
* Controls blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.
* Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.
* Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and even some show greater risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.
How much fiber do you need?
How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:
Age 50 and younger
Age 51 and older
Men
38 grams
30 grams
Women
25 grams
21 grams
Your best fiber choices
If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:
* Grains and whole-grain products
* Fruits
* Vegetables
* Beans, peas and other legumes
* Nuts and seeds
Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.
So what foods are your best bets? This list shows the amount of dietary fiber in several types of foods.
Food item
Fiber content in grams*
Split peas, cooked, 1 cup
16.3
Red kidney beans, boiled, 1 cup
13.1
Raspberries, raw, 1 cup
8.0
Whole-wheat spaghetti, 1 cup
6.3
Oat bran muffin, medium
5.2
Pear, medium with skin
5.1
Broccoli, boiled, 1 cup
5.1
Apple, medium with skin
4.4
Oatmeal, quick, regular or instant, cooked, 1 cup
4.0
Green beans, cooked, 1 cup
4.0
Brown rice, cooked, 1 cup
3.5
Popcorn, air-popped, 2 cups
2.3
Whole-wheat bread, one slice
1.9
*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2007
Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements.
Tips for fitting in fiber
Need ideas for high-fiber meals and snacks? Try these suggestions:
* Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
* Add crushed bran cereal or unprocessed wheat bran to baked products such as meatloaf, breads, muffins, casseroles, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
* Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
* Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.
* Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.
* Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
* Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.
* Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
* Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.
High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.
End
Take one more look at Today’s quote. Something told me that this was the right quote for today. I hope it makes a difference for you.
We get a lot of fiber from carbohydrates, but we can also get them from other sources. Fiber is important for proper digestion as well as heart health. As adults, we should have bowl movements twice a day. The first should be immediately after your first meal and then again at night. If you are not going twice a day you may not be getting enough fiber and or may be dehydrated.
Read below for insight on the importance of fiber for your health – and weight loss. You will also see a list of good sources of Fiber from real foods. Notice that some of the foods on the list are not gluten free.
Dietary fiber: An essential part of a healthy diet
Dietary fiber offers many health benefits. Here's how to include more in your diet.
By Mayo Clinic staff
Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease.
If you need to add more fiber to your diet, don't worry. Increasing the amount you eat each day isn't difficult. Find out how much dietary fiber you need and ways to include more high-fiber foods into your daily meals and snacks.
What is dietary fiber?
Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon.
Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).
* Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
* Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:
* Prevents constipation. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
* Lowers your risk of digestive conditions. A high-fiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease).
* Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.
* Controls blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.
* Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.
* Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and even some show greater risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.
How much fiber do you need?
How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:
Age 50 and younger
Age 51 and older
Men
38 grams
30 grams
Women
25 grams
21 grams
Your best fiber choices
If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:
* Grains and whole-grain products
* Fruits
* Vegetables
* Beans, peas and other legumes
* Nuts and seeds
Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.
So what foods are your best bets? This list shows the amount of dietary fiber in several types of foods.
Food item
Fiber content in grams*
Split peas, cooked, 1 cup
16.3
Red kidney beans, boiled, 1 cup
13.1
Raspberries, raw, 1 cup
8.0
Whole-wheat spaghetti, 1 cup
6.3
Oat bran muffin, medium
5.2
Pear, medium with skin
5.1
Broccoli, boiled, 1 cup
5.1
Apple, medium with skin
4.4
Oatmeal, quick, regular or instant, cooked, 1 cup
4.0
Green beans, cooked, 1 cup
4.0
Brown rice, cooked, 1 cup
3.5
Popcorn, air-popped, 2 cups
2.3
Whole-wheat bread, one slice
1.9
*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2007
Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements.
Tips for fitting in fiber
Need ideas for high-fiber meals and snacks? Try these suggestions:
* Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
* Add crushed bran cereal or unprocessed wheat bran to baked products such as meatloaf, breads, muffins, casseroles, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
* Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
* Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.
* Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.
* Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
* Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.
* Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
* Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.
High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.
End
Take one more look at Today’s quote. Something told me that this was the right quote for today. I hope it makes a difference for you.
Tuesday, March 24, 2009
What are gluten intolerance symptoms?
One of the things that a few people have found out is that they are gluten intolerant. I don’t think I have covered that topic, so today’s RE-Powering information (following a Gluten Free Recipe) will be about gluten intolerance. The only way to know if you are intolerant to gluten is to get tested, or eliminate it from your diet and notice how you feel.
1 Low Fat Quinoa Chili
½ cup quinoa 1 cup water
1 16 oz can of black beans
1 tsp. chili powder
1 tsp cinnamon
2 diced scallions
¼ cup diced tomatoes
¼ tsp. stevia ( to taste)
1. Bring quinoa and water to a boil and simmer for 15 minutes until germ separates.
2. In a separate pot simmer black beans together with seasonings for 10 minutes. Allow beans to cool and thicken for 5 minutes.
3. 3Combine quinoa and bean mixture together. Top with tomatoes and scallions and serve.
Cals: 394
Fat 4 gr.
Carb 70 gr.
Fiber 19 gr.
Protein 22 gr.
Sugar 0
What are gluten intolerance symptoms? Are people with gluten intolerance just fussy eaters with a new excuse for their picky food habits?
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of the US population. These statistics are likely to be similar in Western countries with similar health issues and dietary patterns. Are you one of these people? How do you recognize gluten intolerance symptoms?
First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.
Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.
If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.
So what are the specific symptoms of gluten intolerance and
celiac disease?
* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioral changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health
Undiagnosed for long periods of time, food intolerances have been found to contribute to diabetes, bowel cancer, anemia and osteoporosis.
Why are gluten intolerance symptoms so varied?
It is still a bit of a mystery; gluten intolerance and allergies affect adults and children in a variety of ways, but we do know that the less stress the better.
Anecdotal evidence suggests emotional trauma and stress play a large role in worsening of symptoms. Some studies have shown that there is a lower chance of developing celiac disease, the longer a baby is breastfed; the later they started eating gluten containing foods and the less gluten containing foods they ate. However completely avoiding gluten through pregnancy and in a child’s younger years may also increase allergic reaction, as the developing digestive system does not recognize the substance at all. Perhaps a moderate approach is best when preventing celiac disease, especially if there is a genetic predisposition. Mother might reduce but not eliminate gluten foods when pregnant, breastfeed for a longer than average period, and introduce low gluten grains as first foods for baby.
How to diagnose celiac disease and gluten intolerance?
Until recently it was challenging to diagnose celiac disease because the symptoms are varied and similar to other diseases. For example, crones disease, chronic fatigue, iron deficiency, irritable bowel syndrome and intestinal infections can all have similar symptoms. In fact there may be a cross over between gluten intolerance and some of these illnesses; an individual may have a combination of issues worsened by unsuitable food choices.
Now doctors test for raised levels of certain auto-antibodies in their blood. These antibodies are produced when the body senses a dangerous intruder allergen, like gluten. If the results indicate an allergy to gluten the doctor may perform a small intestine biopsy. This will reveal the damage to the villi in the small intestine. It is important to eat an ordinary diet including gluten, before being tested.
Author: Anna Wilde
1 Low Fat Quinoa Chili
½ cup quinoa 1 cup water
1 16 oz can of black beans
1 tsp. chili powder
1 tsp cinnamon
2 diced scallions
¼ cup diced tomatoes
¼ tsp. stevia ( to taste)
1. Bring quinoa and water to a boil and simmer for 15 minutes until germ separates.
2. In a separate pot simmer black beans together with seasonings for 10 minutes. Allow beans to cool and thicken for 5 minutes.
3. 3Combine quinoa and bean mixture together. Top with tomatoes and scallions and serve.
Cals: 394
Fat 4 gr.
Carb 70 gr.
Fiber 19 gr.
Protein 22 gr.
Sugar 0
What are gluten intolerance symptoms? Are people with gluten intolerance just fussy eaters with a new excuse for their picky food habits?
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of the US population. These statistics are likely to be similar in Western countries with similar health issues and dietary patterns. Are you one of these people? How do you recognize gluten intolerance symptoms?
First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.
Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.
If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.
So what are the specific symptoms of gluten intolerance and
celiac disease?
* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioral changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health
Undiagnosed for long periods of time, food intolerances have been found to contribute to diabetes, bowel cancer, anemia and osteoporosis.
Why are gluten intolerance symptoms so varied?
It is still a bit of a mystery; gluten intolerance and allergies affect adults and children in a variety of ways, but we do know that the less stress the better.
Anecdotal evidence suggests emotional trauma and stress play a large role in worsening of symptoms. Some studies have shown that there is a lower chance of developing celiac disease, the longer a baby is breastfed; the later they started eating gluten containing foods and the less gluten containing foods they ate. However completely avoiding gluten through pregnancy and in a child’s younger years may also increase allergic reaction, as the developing digestive system does not recognize the substance at all. Perhaps a moderate approach is best when preventing celiac disease, especially if there is a genetic predisposition. Mother might reduce but not eliminate gluten foods when pregnant, breastfeed for a longer than average period, and introduce low gluten grains as first foods for baby.
How to diagnose celiac disease and gluten intolerance?
Until recently it was challenging to diagnose celiac disease because the symptoms are varied and similar to other diseases. For example, crones disease, chronic fatigue, iron deficiency, irritable bowel syndrome and intestinal infections can all have similar symptoms. In fact there may be a cross over between gluten intolerance and some of these illnesses; an individual may have a combination of issues worsened by unsuitable food choices.
Now doctors test for raised levels of certain auto-antibodies in their blood. These antibodies are produced when the body senses a dangerous intruder allergen, like gluten. If the results indicate an allergy to gluten the doctor may perform a small intestine biopsy. This will reveal the damage to the villi in the small intestine. It is important to eat an ordinary diet including gluten, before being tested.
Author: Anna Wilde
Food Sensitivities... Are you feeling bad?
Today’s Re-Powering Information – There are so many things I want to take about today based on a few passing conversations I had at camp on Friday. Topics range from digestion to food sensitivities and dispelling the myth’s about how weight is regarding the role of diet alone, exercise alone or both. I’ll cover all of them over once we begin camp again.
So, on to food sensitivities. Some people may not realize it, but over time they come to accept not feeling good. They forget what it feels like to feel great. It may start with headaches then progress to stiff joints, a back ache, a rash, joint pain, bloatedness, trouble sleeping and so on. The symptoms can range, but the cause may all be the same. You may not have a full blown allergy, but certain foods don’t’ agree with you. It’s known as a food sensitivity. The typical foods people may be allergic to are: wheat, dairy, gluten, tomatoes, nuts and so on. The only way to know what you are allergic to is an elimination diet where you remove those tings from your diet and then notice how great you feel. Add back one food at a time and notice what if any reactions you have. OR you could get tested for food sensitivities with a blood test. Once you determine what you are sensitive to and eliminate it, it will be like a whole new lease on life. Everything clears up, symptoms go away and energy soars. If you notice you are not feeling your best, consider the role that the food you are consuming may have.
Dr. Ozzie at www.ProActiveWorx.com has offered to do a 45 minute consultation with all of the boot campers at no charge. He will listen to your goals, diet, symptoms, etc and give you professional no obligation feedback. If you do decide to get blood work done or if you have recent test results, bring them with you. The blood work is a window into your cells and reveals a lot from parasites to food sensitivities. Once you find out what your body may be lacking or what needs to be eliminated it can be a complete turn around in your health and a beautiful side effect will be additional fat loss. There is no need to suffer or get sick often.
Below is a recent video on food sensitivities.
Link to segment on food sensitivities http://www.facebook.com/l.php?u=http://www.viddler.com%2Fexplore%2FDocOsborne%2Fvideos%2F5%2F
Have an incredible week off. I am in town and am a phone call or e-mail away if you need anything.
So, on to food sensitivities. Some people may not realize it, but over time they come to accept not feeling good. They forget what it feels like to feel great. It may start with headaches then progress to stiff joints, a back ache, a rash, joint pain, bloatedness, trouble sleeping and so on. The symptoms can range, but the cause may all be the same. You may not have a full blown allergy, but certain foods don’t’ agree with you. It’s known as a food sensitivity. The typical foods people may be allergic to are: wheat, dairy, gluten, tomatoes, nuts and so on. The only way to know what you are allergic to is an elimination diet where you remove those tings from your diet and then notice how great you feel. Add back one food at a time and notice what if any reactions you have. OR you could get tested for food sensitivities with a blood test. Once you determine what you are sensitive to and eliminate it, it will be like a whole new lease on life. Everything clears up, symptoms go away and energy soars. If you notice you are not feeling your best, consider the role that the food you are consuming may have.
Dr. Ozzie at www.ProActiveWorx.com has offered to do a 45 minute consultation with all of the boot campers at no charge. He will listen to your goals, diet, symptoms, etc and give you professional no obligation feedback. If you do decide to get blood work done or if you have recent test results, bring them with you. The blood work is a window into your cells and reveals a lot from parasites to food sensitivities. Once you find out what your body may be lacking or what needs to be eliminated it can be a complete turn around in your health and a beautiful side effect will be additional fat loss. There is no need to suffer or get sick often.
Below is a recent video on food sensitivities.
Link to segment on food sensitivities http://www.facebook.com/l.php?u=http://www.viddler.com%2Fexplore%2FDocOsborne%2Fvideos%2F5%2F
Have an incredible week off. I am in town and am a phone call or e-mail away if you need anything.
Monday, March 23, 2009
Breakfast Foods & Eat Your Food Uncooked? Here’s the Really Raw Truth
While we are on recipes, here are some new twists on breakfast. I find people tend to eat the same one or two breakfasts. Here are some simple, tasty and delicious options from the usual. These are from the integrative school of nutrition in NYC. My friend just graduated from there.
You’ve all heard that breakfast is the most important meal of the day, but why? Breakfast, literally means “breaking the fast”. During the 6-8 hours that we are sleeping our bodies are fasting. This means when we wake up we are starving for fuel to survive the day. If you don’t eat breakfast in the morning you may feel fine for a few hours but come 3pm or dinner time you are most likely going to be ravenous. Because you end up eating so much at dinner you can’t possibly think of eating breakfast in the morning and so the cycle starts all over again. Eating breakfast first thing in the morning has been shown to boost your metabolism, increase energy and concentration and keep food cravings to a minimum.
So if your excuse for not having breakfast is that you don’t have enough time, try these 7 quick, healthy delicious breakfast solutions.
1. Almond Butter + Banana + Raw Honey + Sprouted Grain Sandwich
peanutbutterbanana
2. Super Smoothie: Fruit (kiwi, banana, mango) + Leafy Greens (kale, swiss chard) + Nut Milk + Hemp Protein + Flax Seed
green
3. Muesli + berries + Nut Milk
muesli
4. On The Go Egg Cups - Make these on a Sunday and have for the week!
dsc00913
5. Steel Cut Oatmeal + Blueberries + Almonds + Flax + Agave
Put this on the stove the night before and will be ready to go in the am
oatmeal
6. Natural Waffles + Apple + Raw Honey
waffle
7. Open Faced Goat Cheese + Vegetable (tomato, avocado, pepper, anything!) + Sprouted Grain Sandwich
gaotcheese
Today’s Re-Powering information – While we are on the subject of healthy foods, I wanted to share with you taking healthy eating to a new level. Eating raw. I read some information on Paleolithic eating and vegetarian eating over the break. Some may consider it strict, but the health benefits are priceless. Here is a video from Dr. Mercola on eating Raw and then some notes to follow.
Eat Your Food Uncooked? Here’s the Really Raw Truth
You already know that you should eat fresh, unprocessed, natural whole foods. But the importance of raw foods often goes unnoticed. Here’s what you should know about raw foods, cooked foods and enzymes.
Dr. Mercola''s Comments
Dr. Mercola's Comments:
One of the most important aspects of a healthy diet that is most frequently overlooked is the issue of eating your food uncooked, in its natural raw state.
Unfortunately, as you may be aware, over 90 percent of the food purchased by Americans are processed foods. And when you’re consuming these kinds of denatured and chemically altered foods, it’s no surprise we have an epidemic of chronic and degenerative diseases.
It is no mystery that you are what you eat.
Ideally you’ll want to eat as many foods as possible in their unprocessed state; typically organic, biodynamic foods that have been grown locally, and are therefore in season.
But the challenge is, even when you chose the best foods available you can destroy most of the nutrition if you cook them.
I believe it’s really wise to strive to get as much raw food in your diet as possible. I personally try to eat about 85 percent of my food raw, including raw eggs and meats. And there are a number of reasons for this.
Raw Food is Alive!
The primary reason for making sure you get plenty of raw food in your diet is due to what’s called ‘biophotons.’ It’s a term you may not have heard of before, but in Europe, Germany in particular, there’s a lot of research in this area. Dr. Dietrich Klinghardt has also discussed it in some detail in one of his expert interviews for my Inner Circle program.
Biophotons are the smallest physical units of light, which are stored in, and used by all biological organisms – including your body. Vital sun energy finds its way into your cells via the food you eat, in the form of these biophotons.
They contain important bio-information, which controls complex vital processes in your body. The biophotons have the power to order and regulate, and, in doing so, to elevate the organism – in this case, your physical body -- to a higher oscillation or order.
This is manifested as a feeling of vitality and well-being.
Every living organism emits biophotons or low-level luminescence (light with a wavelength between 200 and 800 nanometers). It is thought that the higher the level of light energy a cell emits, the greater its vitality and the potential for the transfer of that energy to the individual which consumes it.
The more light a food is able to store, the more nutritious it is. Naturally grown fresh vegetables, for example, and sun-ripened fruits, are rich in light energy. The capacity to store biophotons is therefore a measure of the quality of your food.
Now, the DNA inside each of your body’s cells vibrates at a frequency of several billion hertz (which is unfortunately the same range at which modern cell phone communication systems also work). The vibration is created through the coil-like contraction and extension of your DNA -- which occurs several billion times per second -- and each time it contracts, it squeezes out one single biophoton; a light particle.
All the biophotons emitted from your body communicate with each other in a highly structured light field that surrounds your body. This light field also regulates the activity of your metabolic enzymes. For more in-depth information about how this works, I recommend you view the video clip of my interview with Dr. Klinghardt.
But that brings me to my second point for eating raw.
Cooking Destroys Valuable Enzymes
Enzymes are proteins; catalysts to speed up and facilitate reactions in your body. In fact, some biochemical reactions will not even occur without these enzymes (you have about 1,300 of them).
Cooking your food, especially at high temperatures, destroys these naturally occurring enzymes.
In addition to getting enzymes from fresh, raw food, you can also help stimulate the production of enzymes in your body simply by chewing. When you chew your food, a signal is transmitted from your brain to your stomach that tells your stomach to increase the production of enzymes.
Interestingly, as a side note, that’s why you don’t want to chew gum that much. When you chew gum, you’re actually sending a false signal to your body to create enzymes when you don’t need them. You’re essentially wasting your enzyme production. This is a challenge because as you age -- especially in a culture that focuses on processed foods -- about one-third of your body’s ability to produce enzymes is lost by the age of 40!
This is why many people find they benefit from enzyme supplementation as they get older, and we’ve found this to be true for a large number of patients in my clinic as well.
You May Need an Enzyme Supplement as You Get Older
There are many different options to choose from when selecting an enzyme supplement, so I decided to produce what I believe to be one of the highest quality enzyme products on the market today. My formula contains a number of combinations of enzymes that are just not present in most other products, including:
* Papain and bromelain (from papaya and pineapple) to help digest proteins
* Amylase, to aid in digestion of carbohydrates like starches and sugars
* Alpha galactosidase, to help digest beans and prevent gas
* Ox bile, which is particularly useful for digesting fats. It’s especially helpful if you have problems with your gallbladder, or had your gallbladder removed
The Bottom Line
Ideally, your best bet is to consume raw foods as much as possible. If you aren’t doing that already, you’ll want to gradually increase the amount of raw food in your diet as it will help your body produce more enzymes, and supply you with vital, live nutrients. Then, if still necessary, take a high quality enzyme supplement.
Lastly, make sure you’re chewing your food – take your time; savor it! (But avoid chewing gum.)
These are some very simple strategies that you and your family can adopt to help yourselves take control of your health!
Related Links:
Find Out Which Raw Food Diet is Right for You
Raw Food--One of Your Keys to Outstanding Health
You’ve all heard that breakfast is the most important meal of the day, but why? Breakfast, literally means “breaking the fast”. During the 6-8 hours that we are sleeping our bodies are fasting. This means when we wake up we are starving for fuel to survive the day. If you don’t eat breakfast in the morning you may feel fine for a few hours but come 3pm or dinner time you are most likely going to be ravenous. Because you end up eating so much at dinner you can’t possibly think of eating breakfast in the morning and so the cycle starts all over again. Eating breakfast first thing in the morning has been shown to boost your metabolism, increase energy and concentration and keep food cravings to a minimum.
So if your excuse for not having breakfast is that you don’t have enough time, try these 7 quick, healthy delicious breakfast solutions.
1. Almond Butter + Banana + Raw Honey + Sprouted Grain Sandwich
peanutbutterbanana
2. Super Smoothie: Fruit (kiwi, banana, mango) + Leafy Greens (kale, swiss chard) + Nut Milk + Hemp Protein + Flax Seed
green
3. Muesli + berries + Nut Milk
muesli
4. On The Go Egg Cups - Make these on a Sunday and have for the week!
dsc00913
5. Steel Cut Oatmeal + Blueberries + Almonds + Flax + Agave
Put this on the stove the night before and will be ready to go in the am
oatmeal
6. Natural Waffles + Apple + Raw Honey
waffle
7. Open Faced Goat Cheese + Vegetable (tomato, avocado, pepper, anything!) + Sprouted Grain Sandwich
gaotcheese
Today’s Re-Powering information – While we are on the subject of healthy foods, I wanted to share with you taking healthy eating to a new level. Eating raw. I read some information on Paleolithic eating and vegetarian eating over the break. Some may consider it strict, but the health benefits are priceless. Here is a video from Dr. Mercola on eating Raw and then some notes to follow.
Eat Your Food Uncooked? Here’s the Really Raw Truth
You already know that you should eat fresh, unprocessed, natural whole foods. But the importance of raw foods often goes unnoticed. Here’s what you should know about raw foods, cooked foods and enzymes.
Dr. Mercola''s Comments
Dr. Mercola's Comments:
One of the most important aspects of a healthy diet that is most frequently overlooked is the issue of eating your food uncooked, in its natural raw state.
Unfortunately, as you may be aware, over 90 percent of the food purchased by Americans are processed foods. And when you’re consuming these kinds of denatured and chemically altered foods, it’s no surprise we have an epidemic of chronic and degenerative diseases.
It is no mystery that you are what you eat.
Ideally you’ll want to eat as many foods as possible in their unprocessed state; typically organic, biodynamic foods that have been grown locally, and are therefore in season.
But the challenge is, even when you chose the best foods available you can destroy most of the nutrition if you cook them.
I believe it’s really wise to strive to get as much raw food in your diet as possible. I personally try to eat about 85 percent of my food raw, including raw eggs and meats. And there are a number of reasons for this.
Raw Food is Alive!
The primary reason for making sure you get plenty of raw food in your diet is due to what’s called ‘biophotons.’ It’s a term you may not have heard of before, but in Europe, Germany in particular, there’s a lot of research in this area. Dr. Dietrich Klinghardt has also discussed it in some detail in one of his expert interviews for my Inner Circle program.
Biophotons are the smallest physical units of light, which are stored in, and used by all biological organisms – including your body. Vital sun energy finds its way into your cells via the food you eat, in the form of these biophotons.
They contain important bio-information, which controls complex vital processes in your body. The biophotons have the power to order and regulate, and, in doing so, to elevate the organism – in this case, your physical body -- to a higher oscillation or order.
This is manifested as a feeling of vitality and well-being.
Every living organism emits biophotons or low-level luminescence (light with a wavelength between 200 and 800 nanometers). It is thought that the higher the level of light energy a cell emits, the greater its vitality and the potential for the transfer of that energy to the individual which consumes it.
The more light a food is able to store, the more nutritious it is. Naturally grown fresh vegetables, for example, and sun-ripened fruits, are rich in light energy. The capacity to store biophotons is therefore a measure of the quality of your food.
Now, the DNA inside each of your body’s cells vibrates at a frequency of several billion hertz (which is unfortunately the same range at which modern cell phone communication systems also work). The vibration is created through the coil-like contraction and extension of your DNA -- which occurs several billion times per second -- and each time it contracts, it squeezes out one single biophoton; a light particle.
All the biophotons emitted from your body communicate with each other in a highly structured light field that surrounds your body. This light field also regulates the activity of your metabolic enzymes. For more in-depth information about how this works, I recommend you view the video clip of my interview with Dr. Klinghardt.
But that brings me to my second point for eating raw.
Cooking Destroys Valuable Enzymes
Enzymes are proteins; catalysts to speed up and facilitate reactions in your body. In fact, some biochemical reactions will not even occur without these enzymes (you have about 1,300 of them).
Cooking your food, especially at high temperatures, destroys these naturally occurring enzymes.
In addition to getting enzymes from fresh, raw food, you can also help stimulate the production of enzymes in your body simply by chewing. When you chew your food, a signal is transmitted from your brain to your stomach that tells your stomach to increase the production of enzymes.
Interestingly, as a side note, that’s why you don’t want to chew gum that much. When you chew gum, you’re actually sending a false signal to your body to create enzymes when you don’t need them. You’re essentially wasting your enzyme production. This is a challenge because as you age -- especially in a culture that focuses on processed foods -- about one-third of your body’s ability to produce enzymes is lost by the age of 40!
This is why many people find they benefit from enzyme supplementation as they get older, and we’ve found this to be true for a large number of patients in my clinic as well.
You May Need an Enzyme Supplement as You Get Older
There are many different options to choose from when selecting an enzyme supplement, so I decided to produce what I believe to be one of the highest quality enzyme products on the market today. My formula contains a number of combinations of enzymes that are just not present in most other products, including:
* Papain and bromelain (from papaya and pineapple) to help digest proteins
* Amylase, to aid in digestion of carbohydrates like starches and sugars
* Alpha galactosidase, to help digest beans and prevent gas
* Ox bile, which is particularly useful for digesting fats. It’s especially helpful if you have problems with your gallbladder, or had your gallbladder removed
The Bottom Line
Ideally, your best bet is to consume raw foods as much as possible. If you aren’t doing that already, you’ll want to gradually increase the amount of raw food in your diet as it will help your body produce more enzymes, and supply you with vital, live nutrients. Then, if still necessary, take a high quality enzyme supplement.
Lastly, make sure you’re chewing your food – take your time; savor it! (But avoid chewing gum.)
These are some very simple strategies that you and your family can adopt to help yourselves take control of your health!
Related Links:
Find Out Which Raw Food Diet is Right for You
Raw Food--One of Your Keys to Outstanding Health
Sunday, March 22, 2009
"Hunger hormones"
Today’s RE-Powering information – More evidence linking the importance of sleep to health and weight loss. In a nut shell, lack of sleep increases the hormone Ghrelin (think growlin’) stimulates hunger. The less you sleep, the more ghrelin is produced making you hungrier. See, it’s not in your mind – it’s in your physiology. Sleep more and less ghrelin in produced and you won’t be as hungry during the day. The second finding is that leptin is decreased. Leptin is the hormone that makes you feel full. So if you are not sleeping, you are never satisfied and always hungry. It’s physical and then it becomes emotional as well. As you are exhausted you make more emotional than rational decisions. Then as the habit progresses, the vicious cycle worsens.
The great news is that you can turn it around with sleep. Sleep and lose weight –yes it’s true. Also, you burn the greatest calories from fat while at the lowest intensity levels (sleeping). Now don’t just think you can sleep and skip camp. You burn more calories and more fat calories in camp than you do sleeping, the ratio of fuel being used from fat is just lower.
So enough technical stuff. The bottom line is to get to bed! We are a sleep deprived nation and we’d all feel better if we slept 7+ hours a night.
See the facts below.
"Hunger hormones" ghrelin and leptin affected by poor sleep
Insomnia has long been associated with poor health, including weight gain and even obesity. Now researchers at UCLA have found out why.
In a study to be published in the May issue of the journal Psychoneuroendocrinology and currently available online by subscription, Sarosh Motivala, an assistant professor of psychiatry at the Semel Institute for Neuroscience and Human Behavior at UCLA, and colleagues looked at two hormones that are primarily responsible for regulating the body's energy balance, telling the body when it is hungry and when it is full. The study found that chronic insomnia disrupts one of these two hormones.
To date, no study has evaluated nocturnal levels of the two hormones, ghrelin and leptin, in primary insomnia patients. Ghrelin, a peptide secreted by the stomach, stimulates appetite and increases before meals. Leptin, which affects body weight and is secreted primarily by fat cells, signals the hypothalamus regarding the degree of fat storage in the body; decreased leptin tells the body there is a calorie shortage and promotes hunger, while increased levels promote energy expenditure.
In the study, researchers compared healthy sleepers with those suffering from chronic insomnia and measured the levels of the two hormones at various times throughout the night. They found that while leptin levels averaged out over the night to be roughly the same between the two groups, levels of ghrelin were 30 percent lower in insomnia sufferers.
On the face of it, a decreased level of ghrelin would seem to inhibit weight gain; it is an increase in ghrelin, after all, that stimulates appetite. But Motivala compared his findings with other, earlier studies on sleep deprivation and speculates that a switch may occur during the day: Sleep loss leads to increased ghrelin and decreased leptin, a "double whammy" that stimulates appetite. Motivala is currently working on a study to examine this switch.
"The current study shows that insomnia patients have a dysregulation in energy balance that could explain why these patients gain weight over time," said Motivala, who is also a member of the Cousins Center for Psychoneuroimmunology at UCLA. "This is an exciting finding because it highlights how diverse behaviors like sleep and eating are connected. We are just beginning to explore the possible consequences of these connections, but it is another example of the importance of a good night's sleep for the body."
For the study, 38 male participants were divided into two groups — 14 insomnia sufferers and 24 healthy subjects. Both groups had similar ages and body weight. Both groups underwent polysomnography sleep studies that monitor brain waves. Circulating levels of ghrelin and leptin were measured at 11 p.m., 2 a.m. and 6 a.m. Ghrelin levels across the night were significantly lower in insomnia patients, while leptin were not significantly different between the two groups.
###
The UCLA Cousins Center for Psychoneuroimmunology encompasses an interdisciplinary network of scientists working to advance the understanding of psychoneuroimmunology by linking basic and clinical research programs and by translating findings into clinical practice. The center is affiliated with the Semel Institute for Neuroscience and Human Behavior and the David Geffen School of Medicine at UCLA.
The great news is that you can turn it around with sleep. Sleep and lose weight –yes it’s true. Also, you burn the greatest calories from fat while at the lowest intensity levels (sleeping). Now don’t just think you can sleep and skip camp. You burn more calories and more fat calories in camp than you do sleeping, the ratio of fuel being used from fat is just lower.
So enough technical stuff. The bottom line is to get to bed! We are a sleep deprived nation and we’d all feel better if we slept 7+ hours a night.
See the facts below.
"Hunger hormones" ghrelin and leptin affected by poor sleep
Insomnia has long been associated with poor health, including weight gain and even obesity. Now researchers at UCLA have found out why.
In a study to be published in the May issue of the journal Psychoneuroendocrinology and currently available online by subscription, Sarosh Motivala, an assistant professor of psychiatry at the Semel Institute for Neuroscience and Human Behavior at UCLA, and colleagues looked at two hormones that are primarily responsible for regulating the body's energy balance, telling the body when it is hungry and when it is full. The study found that chronic insomnia disrupts one of these two hormones.
To date, no study has evaluated nocturnal levels of the two hormones, ghrelin and leptin, in primary insomnia patients. Ghrelin, a peptide secreted by the stomach, stimulates appetite and increases before meals. Leptin, which affects body weight and is secreted primarily by fat cells, signals the hypothalamus regarding the degree of fat storage in the body; decreased leptin tells the body there is a calorie shortage and promotes hunger, while increased levels promote energy expenditure.
In the study, researchers compared healthy sleepers with those suffering from chronic insomnia and measured the levels of the two hormones at various times throughout the night. They found that while leptin levels averaged out over the night to be roughly the same between the two groups, levels of ghrelin were 30 percent lower in insomnia sufferers.
On the face of it, a decreased level of ghrelin would seem to inhibit weight gain; it is an increase in ghrelin, after all, that stimulates appetite. But Motivala compared his findings with other, earlier studies on sleep deprivation and speculates that a switch may occur during the day: Sleep loss leads to increased ghrelin and decreased leptin, a "double whammy" that stimulates appetite. Motivala is currently working on a study to examine this switch.
"The current study shows that insomnia patients have a dysregulation in energy balance that could explain why these patients gain weight over time," said Motivala, who is also a member of the Cousins Center for Psychoneuroimmunology at UCLA. "This is an exciting finding because it highlights how diverse behaviors like sleep and eating are connected. We are just beginning to explore the possible consequences of these connections, but it is another example of the importance of a good night's sleep for the body."
For the study, 38 male participants were divided into two groups — 14 insomnia sufferers and 24 healthy subjects. Both groups had similar ages and body weight. Both groups underwent polysomnography sleep studies that monitor brain waves. Circulating levels of ghrelin and leptin were measured at 11 p.m., 2 a.m. and 6 a.m. Ghrelin levels across the night were significantly lower in insomnia patients, while leptin were not significantly different between the two groups.
###
The UCLA Cousins Center for Psychoneuroimmunology encompasses an interdisciplinary network of scientists working to advance the understanding of psychoneuroimmunology by linking basic and clinical research programs and by translating findings into clinical practice. The center is affiliated with the Semel Institute for Neuroscience and Human Behavior and the David Geffen School of Medicine at UCLA.
Saturday, March 14, 2009
Garbanzo
Here’s a recipe for a delicious salad I had this week. Greek Garbanzo Bean Salad
garbanzo
Prep and Cook Time: 10 minutes
Ingredients:
1 15 oz can garbanzo beans, preferably organic
2 cloves garlic
sea salt and pepper to taste
2/3 cup minced green onion
1 medium tomato, diced
3 TBS parsley, minced
2 TBS extra virgin olive oil
1 TBS fresh lemon juice
Optional: 1/4 cup feta cheese
1 head romaine lettuce
Directions:
Press or mince garlic and let sit for at least 5 minutes to bring out its hidden health benefits.
Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.
Mince green onions.
Dice tomatoes.
Mince parsley
Combine all ingredients and serve over a bed of romaine lettuce.
Top with feta cheese, if desired.
Serves 2
garbanzo
Prep and Cook Time: 10 minutes
Ingredients:
1 15 oz can garbanzo beans, preferably organic
2 cloves garlic
sea salt and pepper to taste
2/3 cup minced green onion
1 medium tomato, diced
3 TBS parsley, minced
2 TBS extra virgin olive oil
1 TBS fresh lemon juice
Optional: 1/4 cup feta cheese
1 head romaine lettuce
Directions:
Press or mince garlic and let sit for at least 5 minutes to bring out its hidden health benefits.
Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.
Mince green onions.
Dice tomatoes.
Mince parsley
Combine all ingredients and serve over a bed of romaine lettuce.
Top with feta cheese, if desired.
Serves 2
Thursday, March 12, 2009
Optimists live longer and healthier lives
I was telling the ladies this morning that I RARELY watch TV and if I do, it’s always surfing while I am on a cardio machine. Last night I was at the gym and the TV in front of me had the news on and jeez if it just horrible. They don’t even show robberies any more unless they involved a group of people getting shot. There were murder suicides, drive by shootings, arson, and so on. So this morning I was determined to find something positive. And it didn’t take long for me to find an article about how positive thoughts lead to positive living and longer living.
A few times a year I get interviewed by Good News Radio. You probably never heard of them b/c people look for the bad news and the sensationalism of it all. I stopped watching TV in college and I don’t believe I am deprived in any way. If you removed every TV from my house I would not notice or be effected in the least. Occasionally I will surf when I travel, but there is not one single show I have to watch.
Today I found the article below. In a season where our time is in high demand and people seem to have little time to communicate without technology or find time for their well being, I urge you to keep thinking positive and taking time for yourself. There are many people who are thriving today ad living the dream. It’s possible. Don’t buy into everything you read on the news. You determine your reality and state of mind every day. Every moment is new and you can create it.
Optimists live longer and healthier lives: study
Thu Mar 5, 2009 4:56pm EST
[-]Photo
By Julie Steenhuysen
CHICAGO (Reuters) - Optimists live longer, healthier lives than pessimists, U.S. researchers said on Thursday in a study that may give pessimists one more reason to grumble.
Researchers at University of Pittsburgh looked at rates of death and chronic health conditions among participants of the Women's Health Initiative study, which has followed more than 100,000 women ages 50 and over since 1994.
Women who were optimistic -- those who expect good rather than bad things to happen -- were 14 percent less likely to die from any cause than pessimists and 30 percent less likely to die from heart disease after eight years of follow up in the study.
Optimists also were also less likely to have high blood pressure, diabetes or smoke cigarettes.
The team, led Dr. Hilary Tindle, also looked at women who were highly mistrustful of other people -- a group they called "cynically hostile" -- and compared them with women who were more trusting.
Women in the cynically hostile group tended to agree with questions such as: "I've often had to take orders from someone who didn't know as much as I did" or "It's safest to trust nobody," Tindle said in a telephone interview.
"These questions prove a general mistrust of people," said Tindle, who presented her study Thursday at the American Psychosomatic Society's annual meeting in Chicago.
That kind of thinking takes a toll.
"Cynically hostile women were 16 percent more likely to die (during the study period) compared to women who were the least cynically hostile," Tindle said.
They were also 23 percent more likely to die from cancer.
Tindle said the study does not prove negative attitudes cause negative health effects, but she said the findings do appear to be linked in some way.
"I think we really need more research to design therapies that will target people's attitudes to see if they can be modified and if that modification is beneficial to health," she said.
And she said while a pessimist might think, "'I'm doomed. There is nothing I can do,' I'm not sure that's true," Tindle said. "We just don't know."
Today, be better than yesterday!
A few times a year I get interviewed by Good News Radio. You probably never heard of them b/c people look for the bad news and the sensationalism of it all. I stopped watching TV in college and I don’t believe I am deprived in any way. If you removed every TV from my house I would not notice or be effected in the least. Occasionally I will surf when I travel, but there is not one single show I have to watch.
Today I found the article below. In a season where our time is in high demand and people seem to have little time to communicate without technology or find time for their well being, I urge you to keep thinking positive and taking time for yourself. There are many people who are thriving today ad living the dream. It’s possible. Don’t buy into everything you read on the news. You determine your reality and state of mind every day. Every moment is new and you can create it.
Optimists live longer and healthier lives: study
Thu Mar 5, 2009 4:56pm EST
[-]Photo
By Julie Steenhuysen
CHICAGO (Reuters) - Optimists live longer, healthier lives than pessimists, U.S. researchers said on Thursday in a study that may give pessimists one more reason to grumble.
Researchers at University of Pittsburgh looked at rates of death and chronic health conditions among participants of the Women's Health Initiative study, which has followed more than 100,000 women ages 50 and over since 1994.
Women who were optimistic -- those who expect good rather than bad things to happen -- were 14 percent less likely to die from any cause than pessimists and 30 percent less likely to die from heart disease after eight years of follow up in the study.
Optimists also were also less likely to have high blood pressure, diabetes or smoke cigarettes.
The team, led Dr. Hilary Tindle, also looked at women who were highly mistrustful of other people -- a group they called "cynically hostile" -- and compared them with women who were more trusting.
Women in the cynically hostile group tended to agree with questions such as: "I've often had to take orders from someone who didn't know as much as I did" or "It's safest to trust nobody," Tindle said in a telephone interview.
"These questions prove a general mistrust of people," said Tindle, who presented her study Thursday at the American Psychosomatic Society's annual meeting in Chicago.
That kind of thinking takes a toll.
"Cynically hostile women were 16 percent more likely to die (during the study period) compared to women who were the least cynically hostile," Tindle said.
They were also 23 percent more likely to die from cancer.
Tindle said the study does not prove negative attitudes cause negative health effects, but she said the findings do appear to be linked in some way.
"I think we really need more research to design therapies that will target people's attitudes to see if they can be modified and if that modification is beneficial to health," she said.
And she said while a pessimist might think, "'I'm doomed. There is nothing I can do,' I'm not sure that's true," Tindle said. "We just don't know."
Today, be better than yesterday!
Tuesday, March 10, 2009
BurbMom.Net- Connect with Mom's in Argyle
I wanted to share a neat website / blog that I found for moms in Argyle and the surrounding area’s. Regardless of the age of your child, there is something for everyone. They post local events, real stories that hit home, add a sense of humor and it’s a great way to connect with like minded moms. They have asked me to feature one of our boot campers to follow along with their story for about 4 weeks. They want the good, the bad and the ugly. The don’t’ want to hear how perfect camp is (ha ha), they want to know what lifestyle change is really about.
If anyone is interested in volunteering, I would love to feature you. If not, I’ll be picking someone!!! The website is www.BurbMom.net. Please check it out. One of the articles I noticed was where to find the best donut in the area – in case anyone is interested. It’s basically a mom’s guide to her suburb from dining to parks, hair stylists to concerts.
If anyone is interested in volunteering, I would love to feature you. If not, I’ll be picking someone!!! The website is www.BurbMom.net. Please check it out. One of the articles I noticed was where to find the best donut in the area – in case anyone is interested. It’s basically a mom’s guide to her suburb from dining to parks, hair stylists to concerts.
HAPPY for No Reason
I was so happy to hear that a few of you read the article yesterday about Matt Long. Can you say INSPIRATION??? WOW, that’s hard to top. But here goes . .
Has anyone see the book “Happy for No Reason”? http://www.amazon.com/dp/141654772X/?tag=googhydr-20&hvadid=2434701625&ref=pd_sl_41xu119nd7_e. I must have seen it enter my inbox about 10 times in the last week from various places including forwards from friends. I have not read it yet, (I promised myself, I would get through the last 13 books I ordered which are no my night stand with book marks in each of them), but it’s on my wish list. Here’s some thoughts from the author, Marci Shmihoff
Does the idea of standing in front of a mirror and appreciating your positive qualities feel uncomfortable and stupid? It did to me-which was a sign that I really needed to try it.
I first learned this mirror exercise in 1990, when I took a week-long course from my mentor, Jack Canfield, on self-esteem. Jack assigned the exercise as homework every night, saying, "Make sure you do this behind a closed door so nobody walks by and thinks you're crazy." Each night my roommate and I took turns going into the bathroom, shutting the door, and whispering sweet nothings to our reflections: "You're kind." "You're loyal." "You have a loving heart."
The first night, I felt like a California New Age woo-woo nutcase, but soon I experienced a rush of sadness; I was such an expert at judging myself-why was it so hard to say nice things?
With practice, it gradually became easier to list reasons to love myself: "You're smart." "You go out of your way to help others." And so on. But the real power of this exercise came when I learned to express appreciation for myself for no reason-to look myself in the eye and simply love who I was, unconditionally.
If you're like most people, consciously recognizing the positive about yourself may feel conceited. After all, we're raised not to "toot our own horns." So we end up not giving ourselves credit or acknowledgment or even worse, beating ourselves up, which shuts down our hearts, contracts our energy, and decreases our happiness levels.
Doing the research for my book Happy for No Reason, I interviewed scores of scientists along with one hundred unconditionally happy people (I call them the Happy 100). One of the things I discovered is that truly happy people have a compassionate, encouraging, and validating attitude toward themselves. This isn't arrogance or self-centeredness; it's an appreciation and acceptance of who they are.
Learning to see the positive about yourself starts by changing your brain's habit of focusing on your negative experiences and instead inclining your mind toward joy.
So today, begin registering your happy experiences more deeply-- consciously look for them. You can make it a game you play with yourself. Have the intention to notice everything good that happens to you: anything you see, feel, taste, hear or smell that brings you joy, a "win" you experience, a breakthrough, an a-ha, or an expression of your creativity-the list goes on and on.
This intention triggers the reticular activating system (RAS), a group of cells at the base of your brain stem responsible for sorting through the massive amounts of incoming information and bringing anything important to your attention. Have you ever bought a car and then suddenly starting noticing the same make of car everywhere? It's the RAS at work. Now you can use it to be happier. When you decide to look for the positive, your RAS makes sure that's what you see.
Adelle, one of the Happy 100, told me about a unique method she has for registering the positive. As she goes about her day, she gives away awards in her mind: the best-behaved dog award, the most colorful landscape design at a fast food drive-through award, the most courteous driver award. This keeps her alert to the beauty and positivity that is all around her. Charmed by this idea, I tried it myself. I liked it so much, I've been giving out these "Happiness Oscars," as I call them, ever since.
Once you notice something positive, take a moment to savor it consciously. Take the good experience in deeply and feel it; make it more than just a mental observation. If possible, spend around 30 seconds, soaking up the happiness you feel. If you want to accelerate your progress, take time every day to write down a few of your wins, breakthroughs, and things you appreciate about others-and about yourself.
You'll know you've really mastered this when you can give yourself an Academy Award-for outstanding achievement in true happiness!
credit: Marci Shimoff
Hope you are enjoying today. Live in the moment and be happy – it beats grumpy any day!
Has anyone see the book “Happy for No Reason”? http://www.amazon.com/dp/141654772X/?tag=googhydr-20&hvadid=2434701625&ref=pd_sl_41xu119nd7_e. I must have seen it enter my inbox about 10 times in the last week from various places including forwards from friends. I have not read it yet, (I promised myself, I would get through the last 13 books I ordered which are no my night stand with book marks in each of them), but it’s on my wish list. Here’s some thoughts from the author, Marci Shmihoff
Does the idea of standing in front of a mirror and appreciating your positive qualities feel uncomfortable and stupid? It did to me-which was a sign that I really needed to try it.
I first learned this mirror exercise in 1990, when I took a week-long course from my mentor, Jack Canfield, on self-esteem. Jack assigned the exercise as homework every night, saying, "Make sure you do this behind a closed door so nobody walks by and thinks you're crazy." Each night my roommate and I took turns going into the bathroom, shutting the door, and whispering sweet nothings to our reflections: "You're kind." "You're loyal." "You have a loving heart."
The first night, I felt like a California New Age woo-woo nutcase, but soon I experienced a rush of sadness; I was such an expert at judging myself-why was it so hard to say nice things?
With practice, it gradually became easier to list reasons to love myself: "You're smart." "You go out of your way to help others." And so on. But the real power of this exercise came when I learned to express appreciation for myself for no reason-to look myself in the eye and simply love who I was, unconditionally.
If you're like most people, consciously recognizing the positive about yourself may feel conceited. After all, we're raised not to "toot our own horns." So we end up not giving ourselves credit or acknowledgment or even worse, beating ourselves up, which shuts down our hearts, contracts our energy, and decreases our happiness levels.
Doing the research for my book Happy for No Reason, I interviewed scores of scientists along with one hundred unconditionally happy people (I call them the Happy 100). One of the things I discovered is that truly happy people have a compassionate, encouraging, and validating attitude toward themselves. This isn't arrogance or self-centeredness; it's an appreciation and acceptance of who they are.
Learning to see the positive about yourself starts by changing your brain's habit of focusing on your negative experiences and instead inclining your mind toward joy.
So today, begin registering your happy experiences more deeply-- consciously look for them. You can make it a game you play with yourself. Have the intention to notice everything good that happens to you: anything you see, feel, taste, hear or smell that brings you joy, a "win" you experience, a breakthrough, an a-ha, or an expression of your creativity-the list goes on and on.
This intention triggers the reticular activating system (RAS), a group of cells at the base of your brain stem responsible for sorting through the massive amounts of incoming information and bringing anything important to your attention. Have you ever bought a car and then suddenly starting noticing the same make of car everywhere? It's the RAS at work. Now you can use it to be happier. When you decide to look for the positive, your RAS makes sure that's what you see.
Adelle, one of the Happy 100, told me about a unique method she has for registering the positive. As she goes about her day, she gives away awards in her mind: the best-behaved dog award, the most colorful landscape design at a fast food drive-through award, the most courteous driver award. This keeps her alert to the beauty and positivity that is all around her. Charmed by this idea, I tried it myself. I liked it so much, I've been giving out these "Happiness Oscars," as I call them, ever since.
Once you notice something positive, take a moment to savor it consciously. Take the good experience in deeply and feel it; make it more than just a mental observation. If possible, spend around 30 seconds, soaking up the happiness you feel. If you want to accelerate your progress, take time every day to write down a few of your wins, breakthroughs, and things you appreciate about others-and about yourself.
You'll know you've really mastered this when you can give yourself an Academy Award-for outstanding achievement in true happiness!
credit: Marci Shimoff
Hope you are enjoying today. Live in the moment and be happy – it beats grumpy any day!
Sunday, March 8, 2009
Do you make EXCUSES about EXERCISE?
Sometimes it’s easy to wallow in self pity when it seems like things are not in our favor. When I was on the plane home from California last Tuesday I picked up a copy of Runners World and read an incredibly inspiring story. Whether you think you have problems or your don’t read this story all of the way to the end to hear how Matt Long made an incredible come back to running and competing. You will swear off ever complaining about exercising again. Read the whole thing!!
http://www.runnersworld.com/article/0,7120,s6-243-297--13053-1-1X2X3X4X5X6X7X8X9X10X11X12-13,00.html
Have an adventurous day!
http://www.runnersworld.com/article/0,7120,s6-243-297--13053-1-1X2X3X4X5X6X7X8X9X10X11X12-13,00.html
Have an adventurous day!
Friday, March 6, 2009
FAT LOSS and Garbanzo Bean Tuna Salad
Body weight and body fat are NOT the same thing! Which of these would you prefer: 5 pounds of fat or 5 pounds of muscle?
"I want to lose weight" is a poorly-formed goal.
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
And do you really want to be a "fat loser?"
Wouldn't you rather be a "fat burner"... a lean, fat burning machine!
FAT LOSS is what you want, not weight loss.
If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?
I bet you wouldn't! And if that's true, then...
STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!
By measuring your body fat, you take the guesswork out of your health. It can assist you with your fitness plan. You can get an accurate picture of what's really happening in your body as a result of your diet and exercise program.
You don't have to "throw away your scale" like many experts suggest. By all means, keep using the scale, the tape measure and even photographs and the mirror -- whichever are useful for you, the more feedback the better - but body fat is where it's at.
Garbanzo Bean Tuna Salad
If you've never tried a garbanzo bean salad, then you don't know what you're missing. Also known as "chickpeas", garbanzo beans are heart-healthy legumes that pack a whopping 12.5 grams of fiber per cup. The rest of the salad is loaded with nutrient-rich "super foods" ideal for muscle-building and fat-burning diets.
1.) Open your can of garbanzo beans, drain and rise, then add to a large mixing bowl or a large salad bowl.
2.) Next open and drain your tuna and add to the bowl. Add 4 cups of fresh, chopped spinach.
3.) Chop your tomato and onion into small cubes and add to the mix. Crush and chop 2 garlic cloves and add to bowl (alternately, you could use 1 tbsp of jarred chopped garlic).
4.) Add 2 tbsp of fresh parsley, finely chopped and 1 tbsp finely chopped fresh mint (mint is optional). The salad dressing consists of 2 tbsp of extra virgin olive oil, 4 tbsp of balsamic vinegar and 4 tbsp of red wine vinegar (you can add more of the vinegars as per your taste).
5.) Finish by adding a dash of black pepper and salt to taste. Mix the salad very thoroughly and serve, or place in refrigerator until chilled and then serve.
1 15 oz can of garbanzo beans
4 cups fresh spinach
2 6-oz cans water packed light tuna, drained
2 tbsp fresh parsley
1 tomato med, chopped (approx 6 oz)
1 tbsp fresh mint leaves
1 cup onion, chopped
2 garlic cloves chopped
dash black pepper
dash salt
2 tbsp olive oil
4 tbsp balsamic vinegar
4 tbsp red wine vinegar
Yield: makes 3 servings
Calories: 396
Protein: 35.7 g
Carbs: 38.6 g.
Fat: 13.2 g.
Enjoy the weekend. Rest and be your absolute best!
"I want to lose weight" is a poorly-formed goal.
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
And do you really want to be a "fat loser?"
Wouldn't you rather be a "fat burner"... a lean, fat burning machine!
FAT LOSS is what you want, not weight loss.
If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?
I bet you wouldn't! And if that's true, then...
STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!
By measuring your body fat, you take the guesswork out of your health. It can assist you with your fitness plan. You can get an accurate picture of what's really happening in your body as a result of your diet and exercise program.
You don't have to "throw away your scale" like many experts suggest. By all means, keep using the scale, the tape measure and even photographs and the mirror -- whichever are useful for you, the more feedback the better - but body fat is where it's at.
Garbanzo Bean Tuna Salad
If you've never tried a garbanzo bean salad, then you don't know what you're missing. Also known as "chickpeas", garbanzo beans are heart-healthy legumes that pack a whopping 12.5 grams of fiber per cup. The rest of the salad is loaded with nutrient-rich "super foods" ideal for muscle-building and fat-burning diets.
1.) Open your can of garbanzo beans, drain and rise, then add to a large mixing bowl or a large salad bowl.
2.) Next open and drain your tuna and add to the bowl. Add 4 cups of fresh, chopped spinach.
3.) Chop your tomato and onion into small cubes and add to the mix. Crush and chop 2 garlic cloves and add to bowl (alternately, you could use 1 tbsp of jarred chopped garlic).
4.) Add 2 tbsp of fresh parsley, finely chopped and 1 tbsp finely chopped fresh mint (mint is optional). The salad dressing consists of 2 tbsp of extra virgin olive oil, 4 tbsp of balsamic vinegar and 4 tbsp of red wine vinegar (you can add more of the vinegars as per your taste).
5.) Finish by adding a dash of black pepper and salt to taste. Mix the salad very thoroughly and serve, or place in refrigerator until chilled and then serve.
1 15 oz can of garbanzo beans
4 cups fresh spinach
2 6-oz cans water packed light tuna, drained
2 tbsp fresh parsley
1 tomato med, chopped (approx 6 oz)
1 tbsp fresh mint leaves
1 cup onion, chopped
2 garlic cloves chopped
dash black pepper
dash salt
2 tbsp olive oil
4 tbsp balsamic vinegar
4 tbsp red wine vinegar
Yield: makes 3 servings
Calories: 396
Protein: 35.7 g
Carbs: 38.6 g.
Fat: 13.2 g.
Enjoy the weekend. Rest and be your absolute best!
Thursday, March 5, 2009
Alternative Medicine... What you need to know
When I landed in California on Monday, I went straight to a place called Health Walk – www.HealthWalk.com. It’s co-owned by Marilyn Tam who has an incredible story as an abandoned girl in China who rose to be the president of Nike, Reebok and Aveda. I met her at The Compass Premier http://TheCompass.tv/iDevAffiliate/idevaffiliate.php?id=118 . She was one of the 4 story tellers in the movie. Her clinic consists of about 15 unique alternative medicine practices from brain mapping to live blood inspection to heat therapy, light therapy, sound therapy, magnetic therapy, supplementation, cooking school, meteorite therapy, etc.
It was a unique place and I spent almost 5 hours there talking to the scientists and Marilyn. None of what they were doing seemed harmful, in fact I was willing to try most any of it. Lying on a magnetic mattress and having different lights (depending on my mood) glow down on me sounded like the perfect prescription. Lying on an inversion table, in a massage chair or putting my drinking water through a positive ph filter all sounded nourishing to me.
I watched the somewhat busy clinic of people come and go. There was a young autstic boy with ADHD whose mother was raving of his grades improving and his increasing in interaction with adults. There was an aboriginal musician who swears his back pain is gone. A nun said the swelling is gone in her limbs. A couple in their 60’s said their migraines were gone and so on. Again, it all seemed harmless enough.
I am writing to caution you about some of alternative therapies. This particular clinic had expert scientist / doctors running the testing and therapies. I think part of the cure is that you need to believe it’s possible. One of the tests was a brain test that could show trauma that occurred at anytime of your life. I did not do that test, but supposively when they identify the time the trauma happened, they can then go back and do voice, sound, heat, light, etc therapy to remove the trauma from your brain and ultimately rid you of mental and physiological ailments.
I prefer alternative treatments to prescription medications almost at all costs. Speaking of costs, some of these treatments are covered by insurance. Many are less invasive than traditional methods. For example, they use a heat scanner to detect cancer. Not only does it not have the radiation of tests like a mammography, but it can detect abnormal cells, years before a mammography can when there are so few abnormal cells that something can be done about it before cancer spreads. Marilyn testifies that years of mammography radiation will cause cancer.
My point in sharing this is that there are many alternatives out there. I get approached each week with at least a half of a dozen different miracle beverages, supplements and devices. Who ever you are considering working with, investigate it carefully. It’s rare I endorse something other than what I share with you (sleep 7 hours a night, eat real wholesome foods in their most raw natural states, exercise moderately to vigorously most days of the week, drink water (and some teas), minimize stress and if you are toxic, detoxify).
Unfortunately there are some hokey things out there. There are also many things you can do on your own – take a long soak in a hot tub, meditate, find out what supplements your body is lacking and take them, laugh often, give back, go for a walk in the woods or by a lake and so on. We only have one short chance in this body so I want you to be your best every possible moment.
When you need help for something that is ailing you or if you want to take your health to the next level, seek help. The more people I speak to, the more I realize how hard it is to find genuine experts without an agenda who have your best interest at heart.
I am not sure if my short incites were helpful, but if you have something you have been doing, taking or have been presented with that you would like me to evaluate, I would be happy to do so. I know there are only so many dollars to go around so in addition to your valuable resources of time and money, I want to make sure you are getting the best thing for your body. Keep an open mind, but they buyer should also beware. Ask yourself if it is the wisest choice before you make an investment.
Enjoy this fabulous day!
It was a unique place and I spent almost 5 hours there talking to the scientists and Marilyn. None of what they were doing seemed harmful, in fact I was willing to try most any of it. Lying on a magnetic mattress and having different lights (depending on my mood) glow down on me sounded like the perfect prescription. Lying on an inversion table, in a massage chair or putting my drinking water through a positive ph filter all sounded nourishing to me.
I watched the somewhat busy clinic of people come and go. There was a young autstic boy with ADHD whose mother was raving of his grades improving and his increasing in interaction with adults. There was an aboriginal musician who swears his back pain is gone. A nun said the swelling is gone in her limbs. A couple in their 60’s said their migraines were gone and so on. Again, it all seemed harmless enough.
I am writing to caution you about some of alternative therapies. This particular clinic had expert scientist / doctors running the testing and therapies. I think part of the cure is that you need to believe it’s possible. One of the tests was a brain test that could show trauma that occurred at anytime of your life. I did not do that test, but supposively when they identify the time the trauma happened, they can then go back and do voice, sound, heat, light, etc therapy to remove the trauma from your brain and ultimately rid you of mental and physiological ailments.
I prefer alternative treatments to prescription medications almost at all costs. Speaking of costs, some of these treatments are covered by insurance. Many are less invasive than traditional methods. For example, they use a heat scanner to detect cancer. Not only does it not have the radiation of tests like a mammography, but it can detect abnormal cells, years before a mammography can when there are so few abnormal cells that something can be done about it before cancer spreads. Marilyn testifies that years of mammography radiation will cause cancer.
My point in sharing this is that there are many alternatives out there. I get approached each week with at least a half of a dozen different miracle beverages, supplements and devices. Who ever you are considering working with, investigate it carefully. It’s rare I endorse something other than what I share with you (sleep 7 hours a night, eat real wholesome foods in their most raw natural states, exercise moderately to vigorously most days of the week, drink water (and some teas), minimize stress and if you are toxic, detoxify).
Unfortunately there are some hokey things out there. There are also many things you can do on your own – take a long soak in a hot tub, meditate, find out what supplements your body is lacking and take them, laugh often, give back, go for a walk in the woods or by a lake and so on. We only have one short chance in this body so I want you to be your best every possible moment.
When you need help for something that is ailing you or if you want to take your health to the next level, seek help. The more people I speak to, the more I realize how hard it is to find genuine experts without an agenda who have your best interest at heart.
I am not sure if my short incites were helpful, but if you have something you have been doing, taking or have been presented with that you would like me to evaluate, I would be happy to do so. I know there are only so many dollars to go around so in addition to your valuable resources of time and money, I want to make sure you are getting the best thing for your body. Keep an open mind, but they buyer should also beware. Ask yourself if it is the wisest choice before you make an investment.
Enjoy this fabulous day!
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