Happy June! Summer is here and so is the wide assortment of yummy fruit!! Healthy Snacking There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ.… More
Happy May! This month’s focus is diet and why they don’t work and sprouting. I’m learning to sprout buckwheat for a raw desserts class.
Why don’t diets work?
You can’t turn on the TV, drive down the road or go to a party without being confronted with America’s hottest obsession: weight. Diets are a billion-dollar industry; companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solution—your shortcut to a thinner body. Advertising efforts also deeply affect our children, who develop distorted body images and are often on diets as early as nine or 10 years of age.
Our culture touts diet pills, celebrity workouts, convenience foods and trendy diets to help us achieve our desired weight, but these quick-fix solutions have backfired. America’s populace has reached its highest weight in history. About half of Americans are overweight; one-third are obese. Diets steer us away from our common sense and dip deeply into our pocketbooks while eliciting few, if any, lasting results. Why?
- Diets don’t work because each person is unique, with different needs based on gender, age, ancestry and lifestyle.
- Diets don’t work because they are extreme solutions. As in physics, if a pendulum swings to one extreme, it has to swing equally to the other. A diet might work for a short amount of time, but research shows that almost all diets result in a 10-pound gain once off the diet.
- Diets don’t work because they are too restrictive. People who fail on diet plans are not flawed or weak. Diets by nature require discipline and restriction at levels that are unsustainable by a healthy human body.
- Most people are disconnected from why they gain weight and see diet as the only culprit. For example, ignoring or discounting emotions is often the first thing to cause weight imbalances.
- Most importantly, diets or healthy eating is a lifestyle and diet should be based on bioindividuality.
In our fast-paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal and spending quality time with loving people. Eating consciously and making simple lifestyle changes will create positive results and release you from the endless cycle of dieting.
Given half a chance, your body will balance out by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the outward energy you expend on diets, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom. There is no such thing as a quick fix; you already have everything you need within you. With careful thought and loving reflection, you can feed yourself in a nourishing way. Working with your body rather than against it will bring you increased energy, stabilized weight and sustainable health.
Food Focus: Sprouts
In the spring season, seeds flaunt their vitality and energy by sprouting. Sprouts of all varieties contain the building blocks of life in the form of vitamins, enzymes, amino acids and simple sugars. In their early growth state, sprouts are very easy to digest, allowing our bodies to access many wonderful nutrients. Recent research by the American Cancer Society has backed what holistic nutrition has known for years: that sprouts contain anti-cancer properties, high levels of active antioxidants, concentrated amounts of phytochemicals and significant amounts of vitamins A, C and D.
In their raw form, sprouts have a cooling effect on the body, and therefore are best consumed in warm weather or by robust, warm body types. Those who tend to feel cool can try steaming spouts or adding them to warm dishes such as stir-fries and soups, to reduce the cooling effect. There is a wide variety of edible and delicious sprouts, each with a different texture and flavor: alfalfa, mung bean, lentil, radish, clover, sunflower, broccoli, garbanzo and adzuki.
Here are some great ways to serve up sprouts:
- Add to salads.
- Combine with other vegetables in wraps, roll-ups or stir-fries.
- Use as garnish on top of soups, stews, omelets or scrambled eggs.
- Add to rice or whole-grain dishes.
- Use in sandwiches instead of lettuce.
Spring has arrived! Eat sprouts and feel alive!
Recipe of the Month: Spring Sprouting Steamer
Prep Time: 3 minutes
Cook Time: 5 minutes
Yield: 4 servings
1 summer squash
1 package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)
3 tablespoons of freshly chopped tarragon
1 tablespoon of ghee (clarified butter) or butter
4 lemon wedges
salt to taste
1. Slice zucchini and summer squash in discs about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.
2. Toss with tarragon, ghee and salt in bowl.
3. Serve with lemon wedge.
Note: Try fresh herbs like parsley, dill, cilantro or mint for a totally different taste.
Quote of the Month: You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present. – Jan Glidewell
People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.” If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future. Try these three ideas:
- For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.
- To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.
- While you’re cleaning out your body and home, don’t forget to spring-clean your heart. Throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter.
Food Focus: Leafy Greens
Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.
How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.
Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.
Recipe of the Month: Shitake and Kale/Spinach/Swiss Chard
Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings
1/2 pound shitake mushrooms
1 tablespoon olive oil
1-2 cloves crushed garlic
1 bunch of either: kale, spinach, or swiss chard, chopped
pinch of salt or organic soy sauce
Optional: minced ginger
1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.
3. Add chopped kale, stir-fry for a couple of minutes.
4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.
#leafygreens #vegetables #nutrition #nutritioncoaching
|It’s that time of year again…Time for the Food Revolution Summit! The summit is April 24 to May 2.|
This free annual event, hosted by John and Ocean Robbins, features a phenomenal lineup of plant-based medical doctors and holistic nutrition experts including:
Dr. Michael Greger
Dr. Neal Barnard
Dr. Joel Fuhrman
Dr. Dean Ornish
Dr. Kristi Funk
Dr. Joel Kahn
Dr. William Li
Dr. Brooke Goldner
and many more of my favorite health and wellness leaders.
These are some of the top doctors we should be listening to. You will learn so much about health, nutrition, and healing from these amazing experts that your head will explode… in a good way!
Since I first listened in on the summit in 2013, I look forward to the Food Revolution Summit every year and I can say with absolute certainty that you do not want to miss this event. Tune in free online and learn how to eat for optimal health and for disease prevention and reversal, and learn how we can work together to improve the health of those around us and change our food system for the better.
By the way, John Robbins is the son of Robbins of the Baskin-Robbins ice cream empire!
Register here for free access to the 2021 Food Revolution Summit and get your free immunity guide here.
To your life and health!
Most people know that it’s important to eat fruits and vegetables as part of a healthy diet, but did you know that it’s important to eat the colors of the rainbow? Each different color of fruits and vegetables offers unique nutritional benefits that are favorable to our health. The colors of the rainbow are loaded with antioxidants.
Antioxidants help neutralize free radicals which cause cell damage, which ultimately can lead to diseases of the heart and cancer. It seems everywhere you go it’s blueberry this and strawberry that. You have your choice of wild blueberry/strawberry smoothie, blueberry/pomegranate juice, or blueberry/cranberry juice and so on.
I love blueberries. But, in our rush to embrace the latest antioxidant food craze (blueberries, cranberries, pomegranates) we’re ignoring some very high-antioxidant foods that are probably sitting ignored in our cupboards.
You may be asking, “What could possibly be higher in antioxidants than my beloved wild blueberry?” Well, how about the small red bean? That’s right, I said “bean.” The small red bean actually has more antioxidants per serving size than the wild blueberry. And the red kidney bean and pinto bean have more antioxidants per serving size than a serving of cultivated blueberries.
What other foods are high in antioxidants? For starters, there are artichoke hearts, blackberries, prunes, pecans, spinach, kale, and plums.
The truth is, there are many common foods high in antioxidants and you should not just restrict yourself to one particular food source. Why? Well, you probably have heard the expression, “Eat the colors of the rainbow.” It refers to the fact that foods are in different color “families” containing different types of antioxidants which have different benefits.
Why Eat the Colors of the Rainbow:
Red (red apples, watermelon, strawberries, red grapes, raspberries, beets, red potatoes, radishes)– are colored by a natural plant pigment called, lycopene or anthocyanins. Lycopene has been found to reduce risk of some cancers and heart disease, by protecting our cells from damage. Anthocyanins are powerful antioxidants that also protect our cells for damage. Several of these fruits and vegetables are high in Vitamin C, which aids in the prevention of illness and boosts our immune system. Overall, foods from this group are disease fighters!
Orange/Yellow (carrots, sweet potatoes, orange bell pepper, oranges, lemons, squash, peaches, pineapple). This food group are colored by plant pigments called carotenoids. Scientists have found that carotenoid-rich foods can reduce risk of certain cancers, heart disease and improve the function of our immune system. Several of these foods are rich in Vitamin A, which is important for the health of our eyes, skin, hair and mucous membranes. Foods in this group can improve the ability to learn and remember.
Blue/Purple (purple grapes, plums, blackberries, blueberries, raisins, figs, eggplant, red onion). Foods in this color group have plant pigments called anthocyanins, which help protect our cells from damage, keep our brain healthy and may offer us some protection from Alzheimer’s disease. These powerful antioxidants have anti-inflammatory properties, can help us feel younger and aid in our thinking and learning.
White (bananas, cauliflower, garlic, mushrooms, onions, potatoes, parsnips). Foods in this color group contain the pigment, anthoxanthins and may contain health promoting “allicins” by helping to lower cholesterol, blood pressure and decrease risk of heart disease and stomach cancer. Some foods in this group like potatoes and bananas are very high in potassium.
Green (green apples, green grapes, kiwi, green bell pepper, zucchini, lettuce, spinach, avocados). Foods in this group are colored by a plant pigment called chlorophyll. Foods from this group contain high amounts of phytochemicals which are good for eye sight and a healthy heart. A compound called “indoles” found in broccoli and cabbage may protect against cancer.
It’s important to eat foods from all color groups to reap the full benefits of antioxidants.
The good news is that you can eat healthy foods high in antioxidants (by eating them raw, cooking them, or juicing them) without having to pay a high price for them at your local juice bar or supermarket.
So, give your blueberries some company at the dinner table. Add them with some beans, spinach, quinoa, and artichoke hearts and enjoy your antioxidants!
Here are some recipe ideas.
- Add some fresh berries to your oatmeal
- Snack on 1 cup of grapes or a banana in the mid-morning
- Add sliced avocado, lettuce, tomato and onion to your sandwich
- Dip apple slices or banana in peanut or almond butter for an afternoon snack
- Make a tasty side salad with a homemade dressing, such as apple, mixed greens, and balsamic vinegar.
#nutrition #wholefoods #coaching
The secret for looking youthful has been a constant question since the beginning of time it seems. In fact, many researchers have done some experiments to find ways to slow down the aging process.
There are some techniques that have been implemented, but the most important things for us to do are being consistent in implementing a healthy lifestyle and eating habits.
We can’t stop the natural change, but we can still look younger if we want to work hard to slow down the aging process.
Here are 10 easy steps to help make you look younger
Detox: It’s important to routinely detox your body to rid it of toxins. Our body’s metabolism has done that process, but everyday we are exposed to many chemical hazards from the air, food, and environment. Fasting or just consuming fruits and vegetables are ways to detoxify our bodies.
Sleep: Getting enough sleep, at least 6-8 hours a day, will make our skin healthier. Having good sleep is also important because the growth hormone is working during that time. It renews the old cells of our body, including the skin cells. Our skin will look fresh and young if we have enough sleep.
Food: Eating healthy and safe food every day will make our body fit, slim, and also look younger. Try to eat more fish instead of red meat. High fiber foods, vegetables, fruits, and supplements are important food to consume. Drink less coffee and other caffeine beverages.
Exercise: Through routine exercise, we will feel happier, energetic, and confident. It also increases our bone density and muscle which can make our body look younger..
Relaxation: By trying to be relaxed, our face will look younger. Stress and worries appear on our face. If we can manage our stress and feel at peace, our face will look younger and attractive.
Be Positive/Be Happy: A positive mind, affirmations, and gratitude can lead to a healthier life. Negative thoughts tend to bring failure and make us look older. Meditation can lead to a positive mindset.
Routine Medical Check-ups: Just like a car, our body also needs attention and care so it can work well every day. Having routine medical checkups during our is important to recognize diseases as soon as possible.
Active Life: Always try to be active during your life. Activities can increase health; and if you are in your elder age, your memory will increase too.
Social Life: A happy social life can increase our spirit, bring a peaceful mind, and make us feel and look younger. Communication with our friends, family, neighbors, colleagues, and others can bring happiness to us.
Performance: Start to look at our performance. Is our body weight ideal for us? If not, try to fix that to the best ideal weight. Also look at the skin, hair, nail, and teeth. Those are important as they will show our age. Looking good and feeling good will increase our performance.
Alcohol: Eliminating alcohol can help slow the aging process. Alcohol causes your body to release more stress hormones which speeds up the aging process.
#plantbased #cleanliving #antiaging
Proximity is power – Tony Robbins
I’ve been super busy the past two weeks. I attended Tony Robbins’ virtual event, Unleash The Power Within. It was a phenomenal event and life changing. I want to share something with you that I learned from Tony.
5 Keys to Success
- Feed your mind
- Feed and strengthen your body
- Find a role model and then make a plan to reach your goals
- Take massive action. Do this daily.
- Give more than you expect to receive
Chewing (Mindful Eating)
When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.
There are many great reasons to slow down and chew your food.
- Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets.
- Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food.
- More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
- It’s also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full.
- In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
- Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.
The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.
Try eating without the TV, computer, Blackberry, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.
This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day—why not learn to savor and enjoy it?
Food Focus: Quinoa
Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.
While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.
It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.
For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.
Recipe of the Month: Quinoa Brown Rice Pilaf
Prep Time: 3 minutes
Cooking Time: 30-40 minutes
Yield: 4 servings
1 cup quinoa
1/2 cup cooked brown rice
2 1/4 cups water, organic chicken, or organic vegetable broth
1/2 cup dried cranberries
1/2 cup walnut pieces
1/4 cup chopped fresh parsley
pinch of salt
1. Rinse quinoa in fine mesh strainer until water runs clear.
2. Boil the water and add quinoa and salt, cover and reduce heat.
3. After 15 minutes add brown rice, stir; then add cranberries and walnuts to top; do not stir.
4. Cook 5 minutes more, until all the liquid is absorbed.
5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.
#quinoa #healthyeating #wholefoods #healthcoaching
During the last decades there has been a change towards mechanization and homogenization of farming, which uses pesticides, additives, herbicides, synthetic fertilizers and mass-production techniques. All this is clearly affecting mankind’s health, and new diseases are spreading rapidly amongst humans and animals (bird’s flu being the most recent one).
There are several reports including report from the World Health Organization that show how the use of chemicals and other products on food, coupled with the manufacturing processes involved, are a threat for our health.
If you have space for a few pots or even a small spot in your backyard, it is a wise decision to grow your own organic vegetable garden. Here are seven reasons for doing this.
1. You will have no additives in your vegetables. Research by organic food associations has shown that additives in our food can cause heart diseases, osteoporosis, migraines and hyperactivity.
2. There will be no pesticides or synthetic fertilizers used. These chemical products are applied to obtain crops all the time regardless of plagues or weather conditions, and affect the quality of the vegetables. Besides, pesticides are usually poisonous to humans.
3. Your vegetables will not be genetically modified (GMOs). antibiotics, drugs and hormones are used on vegetables to grow more and larger ones. One of the consequences of this practice are vegetables which look all the same and are usually tasteless. Besides, we end up consuming the hormones that have been used on the vegetables, with the potential risks for our health.
4. Eating your own organic vegetables will be much more healthy for you. They will not contain any of the products or chemicals named above, and they will be much more natural than any ones you would find at the supermarket. Your health will be at less risk because you will then know that nothing has been added to your vegetables.
5. Your own organic vegetables will be much more tasty. The use of pesticides, synthetic fertilizers, hormones and antibiotics make vegetables grow unnaturally and take the taste away from them. With organic vegetables, your cooking will be enhanced as their flavour will show fully.
6. Organic farming is friendly to the environment. Because you won’t use pesticides or other equally harming products on your vegetables, you will not damage the soil or the air with the chemical components.
7. When you grow your own organic vegetables you are contributing to your own self-sustainability and the sustainability of the planet. Small communities have been founded where members exchange products that they grow naturally, thus contributing to create a friendly and better place for us all.
In the end, eating organic products only means that we do not add anything else to them than they would naturally have. As you can guess, additives, fertilizers, pesticides or hormones are not components of naturally grown food. To better care for your health, grow your own organic vegetables -and a few pots is all you need.
#garden #growyourownvegetables #organic
At some stage in all of our lives, we want clearer, fresher, younger-looking skin. Well, it can be achieved without dropping a ton of money and it can happen naturally! What you must do is persevere and over the course of three weeks, your skin will begin to look fresher and clearer. Here’s how;
- Keeping your skin clean is your first priority! You must cleanse your face morning and night with a gentle, natural cleanser that not only rids the skin of dirt and grime but then treats it with an antibacterial ingredient like tea tree oil.
- After cleansing the skin pat dry and then spray a fine toning mist over the face to cool and help close the pores while they are clean. Let this mist dry on the face.
- When the toner has dried apply a very small amount of moisturizer over the entire face and neck. Look for a moisturizer that is made for problem skin types and contains antibacterial ingredients like tea tree oil and lavender essential oil. These ingredients are gentle but very effective at clearing the skin from blemishes and pimples.
- Getting the right amount of restful sleep your body needs nightly will reflect in the state of your skin. Seven hours is generally adequate. Not enough sleep over a period of time will result in problems that are hard to cure such as loose skin under the eyes and dark circles.
- The food you eat is of the utmost importance for healthy, clear skin! Make sure you are getting a good amount of fresh fruits and vegetables and limit your red meat intake to three or four times a week. Foods that are easily digested will help your system keep your skin nourished and promote fresh, new cell growth. Drink lots and lots of water too!
- Cleanse the skin on your body and face with a weekly scrub. When using a body scrub, start at your feet and work towards the heart, this helps eliminate toxins. Doing it in the opposite direction will push the toxins back into your system. Use a very gentle facial scrub on your face and neck as these areas can be easily damaged.
- Try an Aspirin face mask! This mask is having fantastic results on those people with open pores, pimples, and acne. Crush about 15 aspirin tablets to a powder mix to a paste with a little water, less than 1 teaspoon, and then apply to a cleansed face. Leave for twenty minutes to work its way into the skin and then rinse off and apply a light moisturizer. Try this weekly, after a face scrub.
- Once a month use a home steam treatment to thoroughly draw out impurities from the face. Add boiling water to a basin or bowl and add two drops of tea tree oil. Place your face over this with a towel covering and gently let the steam open and cleanse the pores. Be careful not to let the steam burn your face. Finish with a tepid face wash.
- Get out into the fresh air and take a walk, swim in the sea, ride a bike, and have fun! The exercise will boost your system and your skin will love it.
- Take a fish oil supplement daily. Cultures that eat a lot of fish have clearer skin and the fish oil helps eliminate toxins from the body and by now you know that is fantastic for your skin!
These ten easy tips will help you get that clear skin you so desperately want, remember to make the lifestyle changes you need to and enjoy the benefits that will come with it! A fresher, clearer, more youthful-looking complexion.
The premise of an alkaline diet is that the nutrients found in supplements, alkalizing foods, and water can bring the body back to balance. These vitamins, minerals, and herbs infuse the body with new energy, vitality, and better health.
Alkaline foods and water must be consumed in order to provide nutrients the body needs to neutralize acids and toxins in the blood, lymph, tissues, and cells.
When pH balance inside the body is ‘out of balance’ the body tries to correct that sensitive pH balance. That process shows up as uncomfortable symptoms, including colds, flues, allergies, diseases, viruses, and bacteria.
When the pH level in our body is unbalanced, almost any area of the body can be affected. For example when the nervous system is affected as the result of unbalanced pH balance it shows up in the form of the depression. When the cardiovascular system is affected we could have heart disease or experience other heart-related problems, including thickening and hardening of the arteries, coronary heart disease, pain or discomfort in the chest, stroke, high blood pressure, and heart failure. When muscles are affected we often feel fatigue and lack of energy. When skin is affected by improper pH balance we age quicker than normal.
When the body’s pH level is in balance, the body reaches ideal weight and corrects negative health challenges naturally.
Transition to a more alkaline healthy diet requires a shift in attitude towards food. The important point to remember is that small changes go a long way. Add more alkaline foods to your diet gradually.
7 Sure-fire ways to make alkaline diet benefit you:
1) Reduce the consumption of sugar and products made from sugar, including soda, pies, ice cream, jello, jams & jellies, artificial juices, puddings, doughnuts, corn syrups, chewing gum, sweetened drinks, cookies, breakfast cereals, liqueurs, mixed drinks.
2) Avoid processed foods and condiments including ketchup, salad dressings, pickles, luncheon meats, canned fruits, breads, relish, cheese dips, peanut butter, prepared seafood, frozen vegetables, crackers, canned soups, hot dogs, sausages, sweetened yogurt.
3) Avoid cooking and heating foods and drinks in the microwave.
4) Avoid dairy, meats, fried foods and fast foods.
5) Increase your consumption of raw vegetables and raw fresh fruits (without sugar). You should include raw vegetables in every meal. If your breakfast is so small that you only eat toast or cereal, stop eating toast and take fresh fruits or vegetable juices instead. If your lunches usually consist of sandwiches try to substitute it with a raw salad or a vegetable juice. Have a large salad before you eat a heavy entree at dinner. This way, you will be sure to eat all of the salad instead of finding yourself too full to finish it.
6) Grains form the base of a balanced diet and are important in maintaining the alkaline balance in the body. Grains are a great source of vitamins, minerals, and essential nutrients, including folic acid, fiber, carbohydrates antioxidants and phytoestrogens. The Department of Food and Science and Nutrition at University of MInnesota determined that consumption of whole grains reduces the risk of chronic diseases including cancer and cardiovascular disease. By eating grains you can eat less but feel full. Grains should comprise about 20% of your diet.
7) Don’t forget to hydrate. Drink at least half of your body weight in ounces of good quality water each day. Add liquid minerals to increase the quality of water.
If you follow these easy 7 steps it will allow you to create the proper alkaline balance within your body.
Creating the proper alkaline balance within your body will bring you increased quality of life. You’ll start seeing immediate improvements in your health. Your energy will increase, your concentration will be stronger. You’ll build strength, stamina, and resistance to diseases. Your entire body will function more efficiently just like it was meant to do.
#nutrition #alkalinediet #healthcoaching
Let yourself be silently drawn by the stronger pull of what you really love.
Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni and cheese, slow-simmered tomato sauce, ice cream cones or potato pancakes. Eating comfort foods (every now and then) can be incredibly healing, even though your rational brain might not consider it highly nutritious.
Food has the power to impact us on a level deeper than just our physical well-being. What we eat can reconnect us to precious memories, like childhood playtimes, first dates, holidays, our grandmother’s cooking or our country of ancestry. Our bodies remember foods from the past on an emotional and cellular level. Eating this food connects us to our roots and has youthening and nurturing effects that go far beyond the food’s biochemical make-up.
Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food. This month when we celebrate lovers and relationships, it’s important to notice that we each have a relationship with food—and that this relationship is often far from loving. Many of us restrict food, attempting to control our weight. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before we’ve even tasted it.
What would your life be like if you treated food and your body as you would treat your beloved – with gentleness, playfulness, communication, honesty, respect and love? The next time you eat your soul food, do so with awareness and without guilt, and enjoy all the healing and nourishment it brings you.
Food Focus: Lentils
Lentils, including peas, beans or legumes, are an excellent source of plant-based protein. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. They offer a highly usable, highly absorbable source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious and satisfying,
Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.
Recipe of the Month: Easy Beans and Greens
Prep time: 10 minutes
Cooking time: 10 minutes
Yield: 2-3 servings
1 can black beans (Optional: pinto, red, kidney—your choice)
1 bunch collard greens (Optional: kale, spinach—your choice)
your favorite toppings, such as salsa, avocado or guacamole and sour cream
1. In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired.
2. Fill a separate medium saucepan with 1-2 inches of water and bring to a boil.
3. Wash and chop greens (you can use the stems, too) and add to boiling water.
4. Cook for 2-3 minutes until greens are bright green and tender. Drain off water.
5. On a plate, arrange a portion of the greens, top with a portion of the beans and finish with toppings of your choice.
#lentils #wholefoods #cleaneating #healthcoaching