Happy Foods

Do you ever go through patches when you feel a bit blah? We’ve all been there. The good news is that the foods you eat can boost your mood. You just need to know which ones to put in your shopping cart.

Greens are #1 on your "feel good" food list. Dark green veggies, such as collard greens and spinach, are a rich source of vitamin C and magnesium, supplying our neurotransmitters with a joyful feel. 

#2 Nuts and Seeds. Flax/chia/hemp/pumpkin seeds and walnuts are great sources of mood-boosting omega-3s. A handful of cashews are known to work like Prozac. And let’s not forget the king of nuts – almonds, which contain zinc (a major nutrient in maintaining a balanced mood), iron (which curtails brain fatigue) and healthy fats (which reduce anxiety).

#3 Blueberries and Acai Berries. Rich in vitamins, phytonutrients (plant nutrients) and a variety of stress-reducing antioxidants. 

#4 Raw Cacao. Yes! Chocolate! Just the taste will make you feel good, right?

Cacao contains phenylethylamine (the same chemical generated by the brain when falling in love), causing the release of endorphins. What a great excuse to indulge! Keep the percentage of chocolate high, like 70% and higher to lessen the sugar content.

#5 Foods high in Vitamin B are a mood lifter: legumes, nuts, seeds, brown rice, oats, dark green veggies, and nutritional yeast.

#6 Bananas are full of energy, vitamin B6, tryptophan, iron, magnesium and potassium, plus being a natural probiotic, high in fiber, and a regulator of blood sugar. In fact, eating one banana as a mid-morning snack will fuel the body with enough magnesium (a stress-reducer) for the entire day!

#7 Complex carbohydrates such as chickpeas, lentils, nuts, oats, brown rice, potatoes, sweet corn, wholegrain cereals, bananas and starchy vegetables have been shown to encourage the production of serotonin.

#8 Maca Root is purchased as a powder and has been used as a stress reliever. Rich in calcium, magnesium, phosphorous, sodium, and potassium, it is also a good source of trace minerals such as iron and magnesium (for controlling anxiety), zinc, iodine, and vitamins B1, B2, C and E.   

#9 Spirulina is one of the most nutrient-dense foods on the planet! A supergreen equivalent of a multi-vitamin, spirulina is 60-70 percent protein and high in iron, B vitamins (notably B12, which is rare in plant foods), tryptophan and essential omega-3 and omega-6 fatty acids. Spirulina also has calcium, magnesium folic acid, vitamins A,B,C,D,E,K and antioxidants. One food that seems to have it all! 

Eat well, be happy!

Fruit Juices

Americans drink more than 2 billion gallons of fruit juice every year and children under 12 are the largest group of juice consumers. In the past pediatricians have recommended that children drink fruit juice to receive more Vitamin C and fluids. Not so much any more.

When consumed in moderation, fruit juices may provide some protective benefits. However, most experts agree that eating the whole fruit is always better than drinking fruit juice. Whole foods are almost always better than processed foods, and all fruit juice is processed. The exception is if you were to puree the fruit in a blender and 'drink' it that way....that would be the whole food - skins and all.

Some of the lower quality brands also contain artificial colors and flavors and added sugar. Many are no healthier than a can of soda. Even when it is 100% fruit juice, you are better off eating a whole piece of fruit than drinking a glass of juice.

As long as you consume fruit juice in moderation, a little each day (say 8 oz for an adult, 4-6 oz for a child) a glass a day should not do any harm. Just be aware that you are not getting the vitamins you had hoped for and you are getting a lot of unwanted calories.

What about giving juice to kids? The American Academy of Pediatrics has a few guidelines:

• Never give fruit juice to children under 6 months old
• Children 6-12 months may have up to 4 ounces a day
• Children 1 - 6 years may have up 4-6 ounces a day
• Children 7 years and older may have up to 12 ounces a day
• Infants should never be given juice in a bottle or sipper cup that allows them to drink it throughout the day
• Children should not be given juice at bedtime
• Children should be encouraged to eat whole fruit

There are major differences in fruit juices out there. Here is what to avoid when choosing a fruit juice:

• Choose 100% fruit juice only
• Avoid "fruit drinks," "fruit-juice cocktails," "fruit beverages," and any juice that have added sugar, flavors or colors.
• Choose healthier dark colors (grape, pomegranate, cranberry, blueberry)
• Look for juice with sediment on the bottom - that would be the skins and fiber from the fruit.
• If you want to limit your calories, dilute by half with sparkling water

Extra Virgin Olive Oil

Another good reason to use Extra Virgin Olive Oil.

Studies have shown that Extra Virgin Olive Oil protects against the Genetically Modified (GMO) foods we consume. It is still a good idea to avoid anything GMO, but since it is almost impossible to avoid everything, protect yourself with EVOO.

According to the study, the always popular extra virgin olive oil may reduce DNA damage caused by consuming genetically modified soybean products. It showed that there was less DNA damage in the spleens of rodents in the study who also consumed EVOO.

The study also suggested that olive oil antioxidants can help to normalize red blood cells altered by GM soybean consumption. "We can conclude that adding EV olive oil to the diet of rats appears effective in inhibiting oxidative damage and may act as a protective agent against chronic diseases such as liver fibrosis, hyperlipidemia and diabetes," researchers said.

Consumers who do purchase extra virgin olive oil should also be aware that unless it’s 100%, it could potentially contain filler oils such as GM canola oil.

In that theme you might want to try the following recipe for pesto using Extra Virgin Olive Oil. Enjoy!

PESTO

All these amounts are suggestions. You can adjust to your own taste.

2 packed cups fresh basil leaves, without stems

3 garlic cloves

1 cup pinon nuts, toasted

¼ t. salt

1/3 c. raw Cashews

½ c. extra virgin olive oil

In food processor, pulse all ingredients except oil until fine. Drizzle oil in and pulsate for a few seconds until paste. 

Serving options: Mix into hot pasta. (GF: Tinkyada brown rice pasta doesn’t get mushy) Add sauted onions and mushrooms. Add at last cherry tomatoes. Can be served hot or cold - great leftovers.

Also good as a spread for crackers. Look for "Gale's Cracker Recipe".

Cashew "Cheese"

This is a beautiful sauce to use with the GF crackers. It is raw, made in a blender. It doesn't get much easier than that. I'm told it is very "more-ish"

Cashew Cheese 
BLEND until VERY smooth the following:
1 c. Raw cashews (1 gram fiber/oz.)
1/3 c. lemon juice  
1 c. water
½ c. olive oil 
2 T. sesame seeds (1 gram fiber/T.)
4 T. Nutritional Yeast (Savory Yeast Flakes) (4 g. fiber/T.)
1 t. onion powder
pinch garlic powder
1/8 t. celery seed or celery salt
1 to 1 ½  t. sea salt
When blended, ADD ½ c. roasted red peppers (capsicum) and blend again. (you can find Nutritional Yeast at Whole Foods or any health foods store). The peppers don't change the flavor much, but add the yellow cheddar color to it - and of course, it would add more fiber. 

Use in Lasagna or “mac and cheese” with brown rice noodles for a healthy alternative. NOTE: For nachos: add jalapeno pepper and/or 1 can Ortega chilies. Makes a great enchiladas ‘cheese’.


There are approx. 26 grams of fiber in this whole recipe. I don’t recommend eating the whole batch in one sitting! A serving size would be about a ¼ c. with approx. 4 grams of fiber/serving. Serve with baby carrots for more fiber! With all this fiber, this recipe is perfect for Full Plate Living (www.fullplateliving.org)

Gale's Cracker Recipe

Here is a healthy cracker made from a bean flour mixture. The coconut oil (which will not turn rancid) will keep it fresh without preservatives. It will keep in a sealed container for weeks (I had to hide some to test this theory because everyone in our family loves them!) Enjoy!

CRACKERS
In a blender or bowl, mix until smooth. It will resemble a thin pancake batter.

1 1/4 cup soymilk (or other plant milk)
1/4 cup coconut oil
1 teaspoon baking powder
1/4 teaspoon Himalayan salt
1/2 cup bean flour*
1/2 cup tapioca starch
1/2 cup potato starch (not flour)

Place baking paper on 2 cookie sheets (don't miss this step or you will never get them off the pan). Pour half the batter on each sheet and tilt pan to cover the whole surface evenly. Using a salt grinder add salt to taste. Sprinkle with sesame seeds and sunflower seeds (or your favorites - my family loves it with chili flakes lightly sprinkled on them - but it can be hot). Repeat on second sheet. Bake at 325F for                                                      10 minutes.

Remove pan from oven and, with a pizza cutter or knife, score slightly baked batter to form "crackers." Return to oven to finish baking, about 20 minutes.

Keep checking and remove the outer edges as they get done. It will bake from the outer edges to the center.

This cracker is gluten free, preservative free, MSG free. Because it is made from literally ground up beans, it is also filled with fiber. It is well worth the effort! Mate this cracker with cashew 'cheese' sauce  (http://gale4health.blogspot.com/2014/11/cashew-cheese.html)
or fresh pesto (http://gale4health.blogspot.com/2018/08/basil-pesto.html) and you have a 'good for you' snack.

*chickpea flour (also known as Besan Bean flour) is the most readily available type of bean flour. Fava bean flour also works well.  I mix the 3 flours together and keep it in a bin marked "Bean Flour Mix" so I have it handy to make these crackers.

Margarine

Margarine was originally manufactured to fatten turkeys. When it killed the turkeys, rather than waste all that money spent on the research they found they could make it taste similar to butter. It was a white substance with no food appeal so they added the yellow coloring and sold it to people to use in place of butter. Both have the same amount of calories. 
Butter is slightly higher in saturated fats at 8 grams; compared to 5 grams for margarine.

Eating margarine can increase heart disease in women by 53% over eating the same amount of butter, according to a recent Harvard Medical Study. Eating butter increases the absorption of many other nutrients in other foods.
 Butter has many nutritional benefits where margarine has a few and only because they are added! Butter tastes much better than margarine and it can enhance the flavors of other foods. 

Margarine is.......Very High in Trans fatty acids, triples risk of coronary heart disease, increases total cholesterol and LDL (this is the bad cholesterol) and lowers HDL cholesterol, (the good cholesterol), increases the risk of cancers up to five times, lowers quality of breast milk, decreases immune response, decreases insulin response, and here's the most disturbing fact.......Margarine is but ONE MOLECULE away from being PLASTIC... and shares 27 ingredients with PAINT.

These facts alone were enough to have me avoiding margarine for life and anything else that is hydrogenated (this means hydrogen is added, changing the molecular structure of the substance).

Open a tub of margarine and leave it open in your garage or shaded area. Within a couple of days you will notice a couple of things:


1) no flies, not even those pesky fruit flies will go near it (that should tell you something)


2)  it does not rot or smell differently because it has no nutritional value; nothing will grow on it. Even those teeny weeny microorganisms will not a find a home to grow.

Would you melt your Tupperware and spread that on your toast?

Butter may add fat to your body; however, in moderation, it won't kill you!

NOTE: There are some whole food margarines on the market now that are not harmful. Please read your labels very carefully. 

Are you NORMAL?

I have been a vegetarian all my life…so I must be  healthy, right? Then why, in my mid 40s, was I low on energy, having joint pain, and allergies? I was getting older so those things are normal, right? They are not  NORMAL, they are COMMON. About 15 years ago I decided I needed to be healthier than just a vegetarian. I started eating more fruits and vegetables and whole grains, stepped up my exercise (I parked further from the store and  danced while I vacuumed), and I purposefully removed the junk from my diet.  Within weeks I had more energy, within months my joint pain went away and my allergies practically disappeared. As a bonus my hair was thicker and my nails were no longer splitting.  Getting the junk out consisted of removing toxins from my diet: white flour, white sugar, white chemicals (MSG, Aspartame), white oils (hydrogenated oils) and dairy. Nobody is perfect and these still slip into my diet on occasion;  however, if I am able to keep them out of my daily life, the old ailments do not  return. I am now NORMAL, which, it seems, is very UNCOMMON. Won't you join me?

***To stay 'Normal' I added Juice Plus to my daily life. "Eating" 26 fruits, vegetables, grains and berries every day, consistently, has given my body what it needs to thrive. I am feeling younger and more energetic as I age.*** For more information about Juice Plus go to: www.gale4.juiceplus.com

Never too old to start......

Yesterday I was encouraging my mom to purchase raw sugar instead of processed white sugar. She asked the question: "Does it really make that much difference at my age?" Good question. I had to think about that. If you have made it to 80, do you really need to follow ALL those "rules" of healthy eating? Or have you earned a "pass"? Lets look at this: If what you are eating makes you feel bad, then it has diminished the quality of your life - at any age. Healthy living is important at all ages. Being able to enjoy good health into your 80s and 90s is a gift you have given yourself with a healthy lifestyle. Changing the little things like sugar will make a difference in how you feel and increase the quality of your life now. So Mom, yes, it does make a difference!  If there is something unhealthy that you enjoy, and the enjoyment outweighs the ill effects, than by all means ENJOY! (once in a while)

Chew your Food

Chew your food!!!

Digestion is a very demanding task for your body, requiring a great deal of energy, especially if forced to digest improperly chewed food. Chewing properly allows your stomach to work more efficiently and break down your food faster. The chewing process serves as the first step in your digestive process. It takes time (generally about 20 minutes) for your brain to signal to your stomach that you are full. Saliva contains digestive enzymes, so the longer you chew, the more time these enzymes have to start breaking down your food, making digestion easier on your stomach and small intestine. This "predigestion" that starts in the mouth make digestion in the gut so much easier on your body. (This is one reason juicing is suggested for people who are ill and need to conserve their energy for healing.) So give your body a break, slow down and chew your food slowly until it starts to liquify. Remember, you only have one set of teeth in your body and this is your only chance to chew your food! Such a simple change that makes a world of difference in how you feel. 

Exercise

As a rule, I put the most attention on the nutrition side of health. I guess because that is where my interests lie. But if truth be known, EXERCISE gets more points in the overall scheme of things. What you put into your mouth is very important, however, you will get just as much (ok, maybe more) results from adding more exercise to your daily routine. Exercise equals movement. Thirty minutes a day is recommended, however small spurts of exercise throughout the day can be just as beneficial. Our lifestyles have become so sedentary. We sit for longer periods of time. Studies are showing that sitting for long periods is the worst thing you can do. Taking just 1 minute 40 seconds every 30 minutes (yes, someone did a study to come up with that number) to do a little exercise will increase your productivity, clear your brain, increase your circulation, lift your mood and prolong your life. Pretty good return on a couple of minutes! Set the alarm on the phone you never go anywhere without for every 30 minutes and add joy to your day and longevity to your life!

One minute 40 second Exercise: stretch arms high...stretch left, then right. Bend at waist and reach to the floor (just as far as is comfortable). Hang out there for a few seconds - blood to the brain is a good thing. Do this 3-4 times. Squat like you are going to sit in a chair and up - do this 10-15 times. Walk in place, knees high, about 30 steps (or find a flight of stairs!). Hips in place, swivel arms around to stretch behind you - both sides. All that should take over a minute. Find the routine that works for you and get that heart pumping a bit.

As always, get the junk food out of your life, put whole foods into your body, and MOVE! Understand that something is always better than nothing!

Celery

Celery is a strongly alkaline food that helps to counteract acidosis, purify the bloodstream, aid in digestion, prevent migraines, relax the nerves, reduce blood pressure, and clear up skin problems. Celery contains compounds called coumarins which are known to enhance the activity of certain white blood cells and support the vascular system. Celery’s rich organic sodium content has the ability to dislodge calcium deposits from the joints and holds them in solution until they can be eliminated safely from the kidneys. Celery is a well known natural diuretic and has ample ability to flush toxins out of the body. Celery also has significant anti-inflammatory properties making it an essential food for those who suffer from auto-immune illnesses. It also contains significant amounts of calcium and silicon which can aid in the repair of damaged 
ligaments and bones. Celery is rich in vitamin A,  magnesium, and iron which all help to nourish the  blood and aid those suffering from rheumatism, high blood pressure, arthritis, and  anemia.  Fresh celery juice is one of the most powerful and healing juices one can  drink. Just 16 oz of fresh celery juice a day can transform your health and digestion in as little as one week. Celery has always been on top of my most disliked vegetable list (yes, even I have a list), however, I have found that it actually tastes good in a drink....so if you also do not like celery, try to work it into your diet somewhere. It is an obvious purifier that we can all benefit from. I'll try if you will :)

Air Fresheners

Air Fresheners are very unhealthy for  your body and the environment. The common  air freshener is made with formaldehyde (a  known carcinogen), naphthalene (a suspected  carcinogen), toluene (known to cause liver and  kidney damage) and xylene (a neurotoxin).  They are a major source of indoor air  pollution.  What’s more disturbing is how synthetic air fresheners work: “Many mask  an undesirable scent, but some use a nerve-deadening chemical that  interferes with our sense of smell. Others coat your nasal passage with an  oily film. Many air fresheners can trigger asthma attacks and affect our  central nervous system," says David Suzuki, science broadcaster and  environmental activist. Some brands that tested positive for phthalates didn’t even include  phthalates in their list of ingredients and some brands labeled as being all- natural and unscented had phthalates in them. A study entitled, Clearing the  Air: Hidden Hazards of Air Fresheners, found 86 percent of air fresheners  tested contained dangerous phthalates. Exposure to phthalates can  increase your risk of endocrine, reproductive, and developmental  problems. Choose wisely what you breathe. We are exposed to so many toxins  everyday, why bring them purposely into our homes?

Lemon Water

If you can only make time for one ritual in the morning that will improve your health, let it be this.....
Start the day out with a mug of warm (not hot) water and the juice of half a lemon.

It's so simple and the benefits are just too good to ignore. Warm water with lemon:
1. Boosts your immune system
Lemons are high in Vitamin C and potassium. Vitamin C is great for fighting colds and potassium stimulates brain and nerve function and helps control blood pressure.
2. Balances pH
Lemons are an incredibly alkaline food, believe it or not. Yes, they are acidic on their own, but inside our bodies they're alkaline and an alkaline body is really the key to good health.
3. Helps with weight loss
Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster. I have found that if I start the day off right, it's easier to make the best choices for myself the rest of the day.
4. Aids digestion
The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving (maybe your first cup should be first thing in the AM;). Lemons and limes are also high in minerals and vitamins and help loosen toxins in the digestive tract.
5. Acts as a gentle, natural diuretic
Lemon juice helps flush out unwanted materials because lemons increase the rate of urination in the body. Toxins are released at a faster rate which helps keep your urinary tract healthy.
6. Clears skin
The vitamin C helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. Did you hear me ladies.....decreases wrinkles!
7. Hydrates the lymph system
This cup of goodness helps start the day on a hydrated note.  When your body is dehydrated it can't perform all of it's proper functions, which leads to toxic buildup, stress, constipation, and the list goes on.

Adopting just this one practice of drinking a cup of warm water with lemon in the morning for a month can radically alter your experience of the day. Don't be surprised if you begin to view mornings in a new light. It's the simple things that count.

Chocolate Fix

I have a new chocolate love, and we all know you can never have too much chocolate.....Almond Butter Chocolate Fudge. 

I altered a recipe I got off of www.detoxinista.com. She has other great recipes too.

This is a chocolate candy that I would actually recommend that you eat a piece or two a day. It has the healthy fats of coconut oil and almonds; the cacao powder is filled with antioxidants; it is sweetened with nutrient-rich maple syrup; and it satisfies that chocolate need that some of us have. So enjoy, guilt free!

Ingredients

• 1 cup raw almond butter (or nut butter of choice)

• ⅓ cup coconut oil - melted

• ¼ cup cacao powder

• ¼ cup pure maple syrup

• ½ teaspoon fine Himalayan or sea salt

• 1 teaspoon vanilla extract

Instructions

1. In a medium bowl, mix together the nut butter and coconut oil until smooth. (This works best in a  food processor.)

2. Add in the cacao powder, maple syrup, salt and vanilla, and stir until smooth and creamy.

3. Transfer the mixture to a small rectangle dish, lined with plastic wrap for easy removal, and smooth the top with a spatula. (you can also use a small muffin pan with liners to make individual candies.)

4. Place the dish in the freezer, and allow the fudge to set for at least an hour before slicing and serving. Thanks to the coconut oil, this raw fudge will melt quickly if left to sit in a warm room, so it's best served directly from the freezer.

5. Store the leftovers in a sealed container in the freezer. (As far as I know, it will last indefinitely in the freezer-- but mine never lasts too long!)

Notes:

You could easily double this recipe to fill an 8" x 8" pan, if you'd prefer.

If you have nut allergies you can make it with a seed butter like sunflower seeds.

I have found that I like making my own almond butter by roasting 3 cups almonds in a 350F (175C) degree oven for 15 minutes. While still hot, place in food processor. Blend until crumbled, scrap sides and blend more. You will need to blend and scrap for about 10 minutes. Suddenly it will clump, then liquify. Really cool how it does that. But be patient and let it get really smooth or your fudge will be gritty (which isn't a bad taste either). Place almond butter in a jar and store in refrigerator - ready to make more fudge when needed!

Oatmeal

What can be more natural than eating Oatmeal? Your grandma ate it because it was the most nutritious, most filling, inexpensive food around.

I eat oatmeal for its taste and nutrition and it’s many other benefits. Here are 10 Reasons Why I Love Oatmeal

1.   Low calorie food stops cravings.

A cup is only 130 calories!  It also stays in your stomach longer making you feel full longer.  You will have less hunger and cravings.

2.    Provides high levels of fiber and low levels of fat. A half a cup has 4 grams of fiber and 3 grams of healthy fat.

3.    Stabilizes blood sugar and reduces risk of diabetes (type 2)

The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body proper use of  glucose and insulin secretion.

4.    Removes your bad cholesterol (without affecting your good cholesterol).

Many studies have shown that the unique FIBER in oatmeal called beta-glucan has beneficial effects on cholesterol levels.

5.    Gluten free safe.

In the past Oats did contain gluten from nearby wheat field contamination and processing facilities, but that would be rare today.  In our house we consider it "Rusty friendly". 

6.    Contains lignins which protect against heart disease and cancer.

Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans.  One lignin, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

7.    Contains unique antioxidants beneficial for heart disease. A study at Tuffs University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.

8.    Protects against heart failure. A Harvard  study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29% lower risk of heart failure. Guess what grain is most easily found and prepared unrefined – oats.

9.    Enhances Immune Response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and  it also enhances their ability to eliminate the bacteria they find there

10.    It tastes GOOD! All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor .  This keeps them from spoiling. They have also been hulled.  This process does not strip away all the bran and germ allowing them to retain a concentrated source of  fiber and nutrients .  This means that oats are not raw and will not sprout.

Different Kinds of  Oatmeal:

All the benefits mentioned above are actually for OATS.  Most people don’t think about oats – they think about oatmeal. In fact most people could not identify whole oats if it was sitting in front of them.

There are many different levels of processing of oatmeal. Generally the larger the ‘flake’ – as in rolled oats or the bigger the seed or groat  – as in steel cut oats – the less processed it will be, the more nutrients it retains and the slower it will be to digest.  It will also be slower to cook though.

Most people think steel cut oats are the least processed since that is how the largest groats are labeled, but some of the most processed oats like instant and baby are also steel cut.

An easy way to cook steel cut oats is to place them in a pot with water (usually about double water), bring to a boil, turn off burner and cover pot. Leave until morning, reheat and eat. You can also do this in a slowcooker on low overnight. 

Once again, Grandma was right!

Are you Normal?

I have been a vegetarian all my life......so I must be healthy, right? Then why, in my mid 40s, was I low on energy, having joint pain, and allergies? I was getting older so those things are normal, right? They are not NORMAL, they are COMMON. About 15 years ago I decided I needed to be healthier than just a vegetarian. I started eating more fruits and vegetables and whole grains, stepped up my exercise (I parked further from the store and danced while I vacuumed), and I purposefully removed the junk from my diet. Within weeks I had more energy, within months my joint pain went away and my allergies practically disappeared. As a bonus my hair was thicker and my nails were no longer splitting. 

Getting the junk out consisted of removing toxins from my diet: white flour, white sugar, white chemicals (MSG, Aspartame), white oils (hydrogenated oils) and dairy. Nobody is perfect and these still slip into my diet on occasion; however, if I am able to keep them out of my daily life, the old ailments do not return.

I am now NORMAL, which, it seems, is very UNCOMMON. Won't you join me?

Plants that Detox

The modern home is often a toxic environment, from the building materials to our cleaning products. Indoor air is up to 4 times more polluted than outdoors.  The EPA ranks indoor air pollution in the top-five biggest threats to our health. A natural way to "detox" your home is with house plants. House plants can reduce the level of toxins present in the home by 50-70% making the air you breathe at home user friendly!

Here are 6 plants that are high on the "Natural Air Cleaner Plants" list:

1) Bamboo Palm (cleans formaldehyde and is a natural humidifier)

2) Snakes Plant (cleans out nitrogen oxcides and formaldehyde)

3) Areca Palm (one of the best air purifying plants for general air cleanliness)

4) Spider Plant (cleans out carbon monoxide, toxins/impurities, best at removing formaldehyde from the air)

5) Peace Lily ("clean-all" plant, mould spores, formaldehyde, trichloroethylene)

   

6) Gerbera Daisy (cleans benzene, absorbs carbon dioxide and give off more oxygen over night) 

Improve your health and your environment with beautiful plants for your home.

Water

If you don't take in an adequate amount of water, you will likely find it impossible to achieve control over your weight! What this means is 10-12 eight ounce glasses of WATER per day, plus eight more ounces for every 25 pounds you are overweight. This is the basic requirement for healthy living. Unfortunately, not many people drink as much water as they need. Many problems of weight control can be cured by increasing your water intake. Constipation, nausea, and headaches can all be helped with this, the greatest nutritional supplement in the world. WATER!

Restricting your water can promote fat deposits. Your body uses water as the major component of blood to transport nutrients and wastes. A lack of water in the system can cause fats and other toxins, that are normally disposed of, to remain in your body - including that dimpled fat commonly referred to as cellulite.

The good news is that it is easy to solve this problem. An 8 oz. glass of water isn't very large. Keep it on your desk and keep refilling it. Don't go by the water cooler without taking a sip, thirsty or not. Keep a glass on your night stand and drink when you first get up. Sixteen ounces upon rising will prepare your body for the day.

Dieters and non-dieters alike must establish a "fluid balance" where water going into the body approximately equals the amount being excreted. When you reach this balance point, you will see what an incredible difference water can make in your weight control program. Pounds and inches begin to disappear.

Trying to solve the problem of fluid retention by drinking less water only aggravates matters, because it (retention) occurs even when you drink no water. If you don't drink more water after salty food, your body pulls water from your intestines and bowel to dilute the extra sodium. If you drink more water, you force stored water out of your body through the kidneys.

I suggest you give water a chance. Only with an adequate supply of clean, fresh, life-giving water, can your body's systems function in a way that keeps you healthy.

If you are unaccustomed to drinking water, start with 4-8oz. glasses the first day and build up an ounce a day until you have reached at least 12-8 oz. glasses a day. I leave a large pitcher of filtered water on the counter (keep in the frig if you like it cold) and drink a little all day until it is empty.

Drinking water at a certain time maximizes its effectiveness on the body:

2 glasses of water after waking up - helps activate internal organs

1 glass of water 30 minutes before a meal - helps digestion

1 glass of water before taking a bath - helps lower blood pressure

1 glass of water before going to bed - avoids stroke or heart attack. Water at bed time will also help prevent night time leg cramps. Your leg muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.

If you are drinking enough water to be healthy, you won't be craving those unhealthy drinks as much. Another plus!

Living in a Plastic World

Right up front I want to say that I am not a fanatic about nutrition or the environment. However I do believe we should be good stewards of our bodies and our world. So when presented with the “problem” of plastics being toxic (http://www.foodmatters.tv/articles-1/5-reasons-to-avoid-plastic-containers), I had to look at my own little world. We have all heard that plastics are toxic and should switch to BPA-free plastics....now we are told that that is not good enough. And as I look around my kitchen (because the food that comes in contact with said plastics would be the place to start) I see PLASTIC everywhere! I use plastic containers for storing food in the refrigerator, freezer and pantry. I use plastic cutting boards (they are just so handy). Even my favorite “glass” is plastic. The paranoid side of me wants to chuck it all and start over.....the practical side of me will start slowly.

When my plastic containers “die” I will replace them with glass, ceramic, silicone or metal. I’ve already started using glass canning jars for storage. I will replace my plastic cutting mats with silicone or wood (Rusty has been dying to make some cutting boards). One thing I will do right away is purchase a glass or stainless steel water bottle to replace the plastic ones. At any given time I have a bunch of plastic bottles rolling around in my hot car because I always keep water with me. I guess heat plus plastic is the worst....my bad!

Be practical.....if you are out and about and need to buy water in the dreaded plastic.....remember that a bit of “plastic toxin” would be better than dehydration. You do what you can and don’t worry about the rest. Remember it is not the occasional odd unhealthy thing we do, but the daily habits that make the difference to our health and our world.

                                                   Seems old ways are sometimes best......

Tricky Foods

Americans are battling an obesity epidemic. More than one-third of us are obese, and we've handed the problem down to the next generation: Childhood obesity has more than tripled in the past 30 years. Making smart food choices is the best defense. But misconceptions persist about foods that are healthy—when they're not. Here are 8 ways you may be sabotaging your healthy life style:

1. Bran may have more fiber than other cereal grains, but let's get real: A bran muffin is essentially a miniature cake. For example, a typical Bran Muffin is over 500 calories and contains 24 grams of fat. 
2. Peanut butter (the processed brands) is full of fat, but some of those fats are good for your heart. The bigger issue is trans fats. While some major processed brands have replaced trans fat with palm oil, trace amounts of trans fats remain. (By using small serving sizes on the label, brands can claim there is no trans fat in their product.) The all natural brands (Trader Joe is my favorite) which have simply peanuts and salt are very healthy.
3. Though tuna's packed with protein, it also contains high levels of mercury. These tasty fish are one of largest in the oceans—bluefin tunafor instance, can grow up to 15 feet long and weight 1,500 pounds—and because tuna are high up on the food chain, tuna accumulate a greater concentration of mercury and other heavy metals just from eating other fish. Consumer Reports found canned tuna, especially white tuna, to be high in mercury and recommends young children and pregnant women reduce their consumption to less than 2.5 ounces per day.
4. Ramen looks innocent enough, but one bowl gives you a full daily intake of fat and sodium. A package of popular brand Maruchan packs 14 grams of fat and 1540 milligrams of sodium into its 380 calories. 
5. Though a yogurt-covered granola bar sounds like an ideal breakfast on the go, read the small print. Nature Valley’s Chewy Yogurt Bars are covered with a “naturally flavored yogurt coating” —which means they’re more or less granola bars covered in yogurt-flavored frosting. Nature Valley’s yogurt-frosting creation contains 4 grams of fat, 14 grams of sugar, and a paltry 2 grams of protein in each bar.
6. With the exception of vitamin C, fruit snacks have no positive nutritional value. Most brands don't even contain a drop of real fruit. Simpsons Fruit Snacks have 100 calories, 24 grams of carbohydrates, and 17 grams of sugar. Sorry, folks—that's candy.
7. Sports Drinks like Gatorade have plenty of electrolytes sodium and potassium, but its sugar content makes the drink unhealthy for regular consumption. A 32-ounce bottle of original Gatorade packs a total of 56 grams of sugar. Too few people realize a bottle contains four serving sizes.
8. Protein Bars have protein and carbs, but unfortunately these snacks are more like candy bars with added protein. A healthy protein bar should have less than 10 grams of sugar per 100 calories and a protein-to-carbohydrate ratio between 1:1 and 2:1. But some brands contain 30 grams of sugar in their 270 total calories. Not a good idea for weight loss.

Avoid these tricky "foods" and replace them with whole foods for a better year.

Twelve-hour Fast

This is a really easy health tip.......

Fast for half the day (the dark half when you sleep anyway!) From your last meal of the day until you "break" "fast" in the morning with breakfast. It takes 8 hours for your body to fully digest your food from the day. By adding another 4 hours to that the body actually goes into detoxification mode and has more time to remove dead and dying cells from the body.  During this “idle” time, the body also stimulates the development and regeneration of new cells.

There are several benefits of a 12-hour fast.

• This practice also burns up fat cells. When you fast for 12 hours, your body has to use up stored glucose for fuel, burning excess fat off your body. 
• Your brain can also deal with stress better. Twelve-hour fasts give the brain a chance to fight the chemical byproducts of stress.  They also help the mind to re-focus and improve memory and sensory perception. 
• It also promotes heart health. Twelve-hour fasts lower the body temperature, the blood pressure, and the heart rate and increase your good cholesterol.
• Your sleep improves because you are not going to bed on a full stomach. 

Here’s to breaking the fast and waking up feeling lighter, more rested and re-engerized in the New Year!