8 keys to healthy living

Healthy Living.......

If you are not feeling 100% then chances are a couple of these keys will make an amazing difference in your life! You will notice that all of these are practical common sense. But life gets in the way and we forget to take note how we are feeling. You can avoid problems by adjusting your habits as you go along. For most of you, this will be review, but worth taking notice of. 

Key # 1: NUTRITION

This is all about putting great quality fresh alive foods into your body. Try to make sure a large proportion (ideally 50-70%) of your diet is fresh/raw fruit and vegetables in their natural state. Eat a variety of foods each day and cut down on meats, especially red meats. Avoid fried, fatty foods.

TIP: Eating slowly causes saliva to aid the digestion process which results in better absorption of vitamins and minerals and also less stress.

Key # 2: EXERCISE

Keeping active is a key requirement for good health. "Move it or lose it" is very true. Your body needs at least 30 minutes of exercise three times per week. That is movement, any movement that causes to to breath deeper.

"Those who cannot find time for exercise will have to find time for illness"

TIP: Arranging set times each week to exercise with a friend or spouse will make sure you do not miss out.

Key # 3: WATER

Our bodies need 8 glasses (2 Litres) of pure water a day. Tea, coffee, juice, flavoured waters do not count! Don't wait until you are thirsty, sip water throughout the day.

TIP: Have a sipper bottle with you all day, that way it is beside you when you need it and you can make sure you are getting 8 glasses a day. Have 2 glasses of water with a squeeze of lemon first thing in the morning to clear out your system

Key # 4: SUNSHINE

The sun has many healing and rejuvenating properties. You feel so good when you get some sunshine.

Experts believe we need at least 10 minutes of sun on our arms as a minimum per day!

TIP: If you are ever unwell or sick see what a difference half an hour out in the sun makes.

Key # 5: TEMPERANCE

Temperance is a word that means having balance in the good things of life and avoiding the bad things in life. We all know that drugs, cigarettes and alcohol are bad for our health. Our bodies are much better off if we minimise or avoid them altogether!

Key # 6: AIR

Good clean air is necessary for your body.

Breath deeply and slowly. Many people are fast shallow breathers. The optimal number of breaths per minute is around 6-10. If you breathe faster than this you need to focus on slowing down. As much as possible get out into the county and breath fresh, clean air.

TIP: Sleep with the window open and you will get a better nights sleep. Take 10 big breaths when you get up in the morning to oxygenate your blood!

Key # 7: REST

Most people generally need 8 hours per night

If you are not waking feeling refreshed and rested you need to get to bed earlier. A consistent sleep pattern is good for the body, the same time to bed each night.

TIP: Some experts say the hours before midnight are worth double for sleep. Get to bed earlier if you can.

Key # 8: TRUST

This is all about the mental and spiritual side of health. Search out and find the wonderful things that God can do in your life. "You keep him in perfect peace whose mind is stayed on you, because he trusts in you." Isa. 26:3

Pumpkin superfood

Used most as a super-sweet pie filling, pumpkin, on its own, is highly-nutritious. The fruit contains antioxidants like carotenoids, a defense against cell damage, as well as lutein and zeaxanthin, which can help prevent cataracts and macular degeneration, an eye disease that can result in blindness. When baked with spices--sweet or savory--pumpkin is a delicious, healthy side dish or snack.

If you do not like the peeling and chopping then you can just put a whole pumpkin in the oven for one hour at around 325 degrees F to soften and then cut it easily. 

Undercooked pumpkin will be hard, overcooked it is mushy. So when using with other ingredients, I recommend cooking it separately then add to your dish at the last minute. 

Here are some great uses for pumpkin:

• Roasted Vegetables: Usually about 30 minutes at 300 degrees. Just add a little oil to stop it from burning. A drizzle of honey can make it sweeter.
• Grated/julienne pumpkin: Add to salads.
• Pumpkin Soup: Easy - just boil pumpkin with onions, garlic, nutmeg and a little salt (and some stock if you like) and blend. For a healthy creamy texture add some blended cashew nuts.
• Pumpkin Pie: A delicious heathy dessert (when made healthy)
• Curries: A great ingredient to add. Just roast first (see below)
• Garnish: Slice thinly and longway and bake and lay across a stirfry or other dish.
• Skin On: Sometime it is good to roast the skin on as it is very edible and adds more character to a dish (I haven't tried this with the American orange pumpkin, but it works with the green pumpkin and butternut squash)
• Side Dish: Just cube and roast with a little oil. Great with some nutmeg and a little salt. Roast along with potatoes (white and sweet) for a great side dish comb

Pumpkin Ginger Curry

MAKES eight 1 cup servings

• 1 large chopped onion
• 3 tablespoons ginger puree
• 2 cloves garlic chopped or crushed
• 2 tablespoons oil
• 1 tablespoon ground cumin
• 1 tablespoon ground turmeric
• 1 tablespoon ground coriander
• 3 tablespoons honey or date puree
• 1 cup water
• 2 x 400g (12oz) cans chopped tomatoes
• 200ml (6fl oz) coconut cream
• 2 teaspoons salt
• 2 cups diced roasted pumpkin cubes
• 2 cups frozen spinach
• 600g (19oz) pack tofu firm cubed 1cm (½in)

METHOD

1. Saute onion, garlic, oil, ginger until clear and well cooked. 
2. Add spices and salt and mix well.
3. Blend tomatoes with a stick blender and add with water to the pot and bring back to the boil.
4. Add coconut cream, honey and salt and stir.
5. Mix in all remaining ingredients carefully so as not to damage.
6. Serve on brown rice or rice noodles with optional chilli garnish.

Greens

Raw leafy greens contain only about 100 calories per pound, and are packed with nutrients. Leafy greens protect blood vessels, and are associated with reduced risk of diabetes. Since greens can be consumed in unlimited quantities, they are an excellent weight loss tool. Leafy greens are also the most nutrient-dense of all foods, but unfortunately are only consumed in miniscule amounts in a typical diet. The plant protein in green vegetables is packed with beneficial phytochemicals. Green vegetables are rich in folate, calcium, and contain small amounts of omega-3 fatty acids. Leafy greens are also rich in antioxidant pigments known to promote healthy vision.

All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables, like bok choy, broccoli, and kale, have a unique chemical composition and when their cell walls are broken by blending, chopping, or chewing, a chemical reaction converts these vegetables into potent anti-cancer foods. They can have combined additive effects, working synergistically to remove carcinogens, reduce inflammation, neutralize oxidative stress, inhibit angiogenesis (the process by which tumors acquire a blood supply), and kill cancer.

Listed in order of nutritional impact:

• kale
• collards
• turnip greens
• swiss chard
• spinach
• mustard greens
• broccoli
• red and green leaf romaine lettuce
• cabbage

What green shake is your favorite? Mine is kale, apple, frozen grapes, frozen banana, flax and/or chia seed and water. Blend well and enjoy!

Avocados

Sure, this buttery fruit is high in fat, but it's primarily monounsaturated fat, which means it doesn't clog arteries. Avocados are also high in potassium (which can reduce the risk of high blood pressure), B vitamins (which promote healthy skin and muscle tone), vitamin E (which protects against cardiovascular disease) and vitamin K (which improves bone health), as well as insoluble and soluble fiber, which help aid in digestion. Now doesn't that kind of put the "fat" in perspective? Maybe it should be: An avocado a day keeps the doctor away.....As always, it is the variety of whole foods we eat that keep us well, try adding avocados to your diet for a healthy fat.

Iron

"Iron is an important element in our body which helps with carrying oxygen in the blood, cell metabolism, and providing energy. Iron deficiency may lead to anemia, inability to think well, as well as an increased chance of infections." Well.....that explains a lot. The doctors told my mom I was born "borderline anemic". It has been a challenge my whole life to keep my iron levels up. I often felt fatigued and that "inability to think" happened too often. I have been told to "eat liver"; well, being a vegetarian, I couldn't quite bring myself to eat liver. So I have become an expert on which plant foods provide me with the iron I need. It has to be a consistent iron rich diet for me to stay balanced and well. 

A great way to get enough iron in your diet is to eat something from this food list everyday:       

lentils

cowpeas, also called black-eye peas

dried beans like kidney, lima, navy, black and pinto beans

spinach and all leafy greens



firm tofu

blackstrap molasses 

dried fruit, i.e. raisins, apricots

Combination of these foods with good sources of vitamin C from oranges, grapefruit and tomatoes will increase iron absorption. Taking iron supplements on a daily basis can lead to constipation. I have found two "supplements" that don't have the usual side effects of supplemental iron: Spa Tone+ is iron from well water high in iron for those who need a quick boost and Juice Plus, which is whole food in a capsule which is packed with iron. 

 As always - EAT your vitamins and minerals in whole foods whenever possible.

Spatone+: http://www.nelsonsnaturalworld.com/en-gb/uk/our-brands/spatone/

Juice Plus+: gale4health@yahoo.com

Shiitake Mushrooms

What Do Shiitake Mushrooms Have In Common with Bananas?

Everyone knows bananas are famous for potassium (one banana delivers 450 mg of potassium), but did you know eating 4 ounces of Shiitake mushrooms delivers a whopping 2,500 mg of this essential “super” mineral?

Studies have shown increased potassium intake can actually decrease the incidence of some forms of arterial aging (arterial aging not only ages you on the inside but on the outside as well—the younger you can keep your arteries the younger you will look and be!).

As an electrolyte, potassium specifically helps in carrying an electrical charge to help a nerve or muscle contact, and it helps regulate blood pressure and allows your heart and kidneys to function properly. So, you want to continue eating your bananas...but you might want to add Shiitakes to the bunch too!

Add Shiitake Mushrooms to Soups or a vegetable stir fry. Yummmm.


PHO Soup

Seasoning Mix:
1 tablespoon each:

coriander seeds
cloves
cardamon pods
cinnamon sticks
fennel
raw sugar
celtic salt
star anise (1 star)

In a coffee grinder or blender grind to a coarse powder. Store in a dry container.

Put 1 Tablespoon mix in a in teapot with 1 cup water. Let steep for at least 10 minutes. Strain the tea.

Soup:
2 Qt. chicken broth
1 oz. galanka
5 lime leaves
Dried or fresh Shiitake Mushrooms
chicken pieces
salt and pepper to taste
1 cup Pho "tea" (see above)

Boil soup until flavors are blended (about an hour). A few minutes before done, add Bak choy, carrots, celery (any favorite vegetable). Add seasoning “tea” to soup. Break rice sticks into a soup bowl. Ladle soup over noodles. Garnish with cilantro and chili.

Progesterone

We usually think of hormones and problems associated with them as something that only women need to worry about. Wrong guys! Men can have a hormone imbalance as well. Sometimes it is so subtle you don't recognize it. Progesterone is the hormone that is the basis for estrogen and testosterone. Both male and female need all three of these hormones; the difference is females have more estrogen and males have more testosterone. But progesterone is the key ingredient needed to produce both hormones. So both women and men need progesterone. With our current diets and environments many people do not produce enough progesterone to have a good balance of hormones within their bodies. Which means it is sometimes necessary to supplement the progesterone that your body struggles to produce. The closest we can come to the human progesterone in the plant world is in wild yams. Progesterone derived from wild yams can be purchased in a cream form from most health food stores.

Women will find that what they consider "normal" doesn't have to be. PMS, cramping, headaches are symptoms of lack of progesterone in the body. Men will sometimes feel fatigue and lack of sexual drive. These are not symptoms that should be considered "normal", they are symptoms to be avoided. What has become "normal" is not normal, but common. Women, why not try giving your body what it needs to deal with life. Men, why not add a little lead to your pencil (did she just say that?)?

Women should use a small amount of wild yam cream for 3 weeks of each month, taking a break during week of their menstrual cycle. Menopausal women would pick a week to take off. Men don't need to take a break and should use the cream all month.  Sometimes the answer is so simple we dismiss it. It is so simple and it is worth a try!