Some Important Rules for Healthy Eating:

You know what to do in theory, don’t you? Avoid processed foods and trans fats, include more lean protein, load up on the fresh fruits and veggies. Easy! Until, of course, you realize that the last time your weekly menu even partially resembled such a wholesome eating plan was sometime before stress, or adulthood, or the perils of keeping up online took over your life.

And these days the idea of eating healthy sounds moderately confusing at best, and just like too much hard work at worst. But it doesn’t have to be that complicated. In fact, if you follow these rules for healthy eating you just might find that it’s a lot easier than you thought to be one of those annoyingly perky healthy people.

• Eat food that is as close to its natural state as possible - While it’s true that not everything found in nature is good for you, the stuff that’s been classified as food is a pretty safe bet. The advent of the modern-day diet industry initially taught us that we know better than Mother Nature but really – what are the chances of that?

Isn’t it time we got back to basics?

My rule is to always choose foods that are as close to their natural state as possible. Choose full-fat organic dairy over low-fat, antibiotic-ridden dairy. Include a small amount of nature’s fats (avocado, oils, nuts and seeds) in your diet rather than opting for the packaged foods that may be low in fat but are typically high in sugar, synthetic chemicals, and what else...

• Choose to eat a balance of natural foods you’ll soon learn that calories don’t count. This is because when it comes to energy in versus energy out, 2 + 2 does not always make 4.

It’s all about listening to your body – which is tough to do if your mind is overwhelmed with sugar and chemicals from all that low-fat food.

• Avoid dieting - If you’re not going to count calories, then I guess you’d better give up dieting as well.  I don’t have to tell you that most diets depend on restricting something –whether it’s calories, a certain food group, foods at a certain time of day, etc. In fact, I’m sure you’ve been there at least once.

Studies have shown that the more frequently you’ve dieted, the greater your chances of being overweight and even obese later in life. Dieting also puts you at greater risk of developing food intolerance and digestive problems due to the over-consumption of certain foods as others are excluded. Take the time to find a lifestyle diet that will work for you for the long-term.

• Include protein - Protein based foods are the building blocks of a healthy diet and protein has several important roles in your body, including cell repair, cell regeneration, hormone production, and blood sugar management.

• Be smart about fat - The most commonly known smart fats are the essential fatty acids Omega 3 (O3) and Omega 6 (O6). It’s crucial that you include these fats in your diet as your body is not able to produce them, and they are critical to your health.

Good fats serve many wonderful purposes, including the reduction of inflammation, improved detoxification, and they’ve also been linked to weight loss.

• Choose foods you enjoy - Many people are convinced that switching to a healthy eating plan requires them to give up everything they love. Try different recipes!

A truly healthy diet is one that embraces all elements of what nature has to offer. If you include loads of variety in your day-to-day food choices, and plenty of nature’s rich indulgent foods along the way then you’ll not only be eating as you should be, you’ll be enjoying a feast everyday.

When switching to a purely natural diet it can initially be tough to adapt to foods and flavors that are not overly sugared or caked in chemicals, but trust me – give yourself a week or so and you’ll realize just how delicious real food can be.

Be adventurous with herbs, spices, and traditional foods - Of course part of enjoyment is being adventurous with different tastes. The good news is that herbs and spices from all the corners of the earth are a great way to make things interesting, and have tremendous health benefits to boot.

It’s also worth considering traditional foods such as raw cacao (mmm, chocolate), coconut oil (high in medium-chain fatty acids, are great for your liver and metabolism) , and wild berries such as the goji berry (a wonderful snack which is high in antioxidants).

• When to eat - The truth is that some people do need to eat 5 or 6 or even more small meals each day, but others function and look their best when they eat only 2 to 3 times per day. If you consider yourself someone who ‘lives to eat’ as opposed to ‘eats to live’, you probably fall into the first category. It’s important that you listen to your body. The key to health and ideal weight is to wait until you are hungry to eat. Not starving, mind you. But you definitely shouldn’t be eating ‘just because’ it’s lunchtime.

• Quality counts - A diet rich in nature’s rich foods is one with a focus on quality. Unfortunately the typical supermarket fare that most of us consume is often produced as efficiently (cheaply) as possible, and you pay the price with your health.  Buy from smaller grocers, markets, or organic stores wherever possible. When it comes to meat and dairy, choose organic or at least free-range.

• Too good to be true, it is - If a product tells you it’s low-fat, or low-cal, or maybe even low-sugar, and still promises to deliver all the taste of its more natural cousins, then you can bet there’s a problem. The longer the list, particularly if it includes things you can’t pronounce, the worse it is for you. I don’t have to tell you that healthy eating is built on real food, not chemicals and artificial sweeteners.

• Be realistic and don’t be afraid to break the rules once in a while - We all have occasions when we indulge and let loose.

Health and motivation builds with each consecutive day of healthy eating!
Excerpts: Body Incredible Kay Eden

Farmed vs Wild Salmon?

When you're buying salmon, you may see different varieties. Many people are buying salmon for the health benefits, the oils that contain Omega 3 fatty acids. Both farmed and wild salmon are the most popular type of salmon purchased. Salmon has among the lowest methyl-mercury contamination levels of all fish.

We are what we eat, so if you're like me you only want the best.

First off, salmon farms of some kind make up about 80% of salmon on the market today. In the United States, the number is higher – 90% by some estimates. If you bought a salmon fillet in the supermarket recently or ordered one in a restaurant, chances are it was born in a plastic tray here, or a place just like it. You most likely don't want to know what went into that fish, but you need to know what you are putting in your body.

Farms can “raise” up to a million salmon at a time. Many assessments have found fewer omega-3s per ounce in farmed salmon compared with wild salmon. And because the farmed fish are fattier, you’ll get less protein per serving as well.




To add a little more complexity in your decision, a “wild” label may only be telling a half truth.

They’re generally the less expensive - the “wild” brands offered in your grocery store. They are a better nutritional deal than fully farmed salmon, and have had less exposure to toxins than farmed salmon.

So, what about truly wild salmon? It accounts for about 20% at most of the harvest & it’s expensive. Make an effort to treat yourself by buying some of the real stuff once in a while - your body will return the good gesture.

It's not just one thing that keeps us healthy, its from a combination of healthy foods out there. Remember it is best to get your nutrients from natural foods. I am not against taking vitamins. I promote vitamins and take supplements myself. Just remember your vitamins should be supplements -saving that for another day.





Excerpt from:
http://www.latimes.com/news/nationworld/nation/la-me-salmon9dec09,0,2475812.story

What's the big deal about "Chia" seeds?

Just tried my first taste of chia seeds..(actually it has a neutral taste)

I just added it as toppings along with bananas, flaxseeds and a little unsalted butter to my morning old fashioned rolled oats. It provided a little crunchy texture to an already delicious breakfast.

What's the big deal about Chia Seeds? Isn't that the same thing that is used to make the popular Chia Pets? The New Health Food..

Little is known, however, of the seeds tremendous nutritional value and properties.

For centuries this tiny little seed was used by the Indians of the south west and Mexico. Its use as a high energy endurance food has been recorded as far back as the ancient Aztecs.  

This unique little seed has exceptional nutrition value and structural health benefits. 

 You can usually find chia seeds at markets, healthfood stores or online (The Raw Food Store). I believe you will soon find them in local grocery stores and added into other foods. 

Any age bracket could benefit from adding the seeds to their diet. Whether it is for physical activity, added nutrition, controlling weight or sugar levels, the seeds have been known to help all of these.

 

Multiple Benefits:

• Diabetes 
• Protein
• Omega-3
• Fiber
• Better absorption of nutrients
• A muscle and tissue builder and an energizer of endurance   
• A rich source of calcium 
• Great for Dieters

Slows the conversion of carbohydrates into sugar - offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

There is a wealth of benefits/information beyond what I can provide in this blog. Check it out! 

I'm thinking about trying out these muffins - Pumpkin-Chia Seed Muffins

As with anything you put in your body, remember God created us a unique human beings - check out this link  for possible side effects: (it can lower your blood pressure) and check with your doctor.

Excerpts from:

http://www.living-foods.com/articles/chia.html

http://www.therawfoodworld.com/index.php?main_page=index

Just another Day

Where does the time go? Yesterday was one of those days when you're awaken by the list of things to do for the day...or for that matter... the "to do list" for the week. Actually, it's an everyday occurrence for me. As a single parent of two finding the time for those really important "Self-Care" duties tends to fall off the list by the end of the day.

Found this during my research on health education ..."Everything connected with wealth, happiness and long life depends upon health; and even the great duties of morals and religion are performed more acceptably in a healthy rather than a sickly condition."

I have found through research and personal experience that mothers (especially single mothers) have a harder time of initiating and maintaining a daily routine of exercise and healthy diet. Not excluding fathers, I am sure single fathers have their challenges as well. 

Finding time for physical activity is a benefit for yourself as well as for your children. Just remember the level of physical activity required for each of you is different - How much physical activity do you need to achieve health benefits? -

So.. back to yesterday's events, how did I incorporate physical activity into my busy day? With what I call, life essentials - Hand and Leg weights, Floor Mat, Jump Rope and a Great Support System! ll4now

Taking breaks during parenting and household duties, running errands, school/research coursework, and bible study - I took advantage of the time when the children: 12 yrs old studying school work & 2 yr old watching backyardigans were doing their thing.

For a light exercise routine:
Hammer Curl: 3 sets of 15 reps
Stand straight with your knees slightly bent, feet about hip width apart. Hold dumbells alongside your thighs with palms facing in. Keep your elbows close to you sides as you curl one or both dumbells straight up toward your shoulders. 
Dumbell curl: 3 sets of 15 reps
This time slowly turn your wrists out so your palms face up in the top position.
Overhead dumbell extension: 3 sets of 15 reps
Make sure you have back support, lift weights overhead and lower the weight behind your head keeping your elbows close to your ears and getting a good stretch.

I also included breaks during the day to perform leg exercises (use with or without leg weights) and a few sessions of 5 min jump rope (cardio).

Lunges work most of the muscles in your legs and buttocks with one simple exercise:
Walking Lunges: 3 sets of 20 reps
Stand erect holding a pair of dumbells. Take a long step forward with one leg and lift up on the ball of your back foot. Keep your chest high, shoulders back, abs tight, and bend your knees to drop your hips straight down until your front thigh is parallel to the floor - Do not let your back knee touch the floor and do not let your front knee go past your toes. Press back up through your front leg as you bring your back foot forward, then take another large step forward with the opposite leg. You're exercising a large muscle group, so you will feel it.
Squats: 3 sets of 20 reps
Squats are an excellent choice for firming and shaping the buttocks and upper thighs.
Stand with your feet about shoulder-width apart and arms by your sides. Keep an upright posture and slowly lower buttocks as though about to sit down in a chair. Lower several inches and then slowly stand up.
Lateral Raises
For the outer thighs: 3 sets of 20 reps
Begin with your weight on your left foot and your right foot pointed out at an angle. Hold on to a chair or wall for balance and slowly raise and lower your right leg out to the side. You do not have to lift your leg high.
For the inner thighs: 3 sets of 20 reps
Stand again with your weight on your left foot. Raise and point your right foot in front of you. Slowly move your right foot and leg across your left leg. If you do not feel stress in your inner thigh, turn your leg so that the inner thigh is facing the ceiling and slowly sweep the leg back and forth across the other.

Here's the point, even with a busy day - physical activity does not have to occur all at once, break them up during the day (remember the level of physical activity for health benefits) - no need to make time for the gym. Busy days can be stressful and tiring, but believe it or not doing these activities helps to release the daily stress and produce more energy - a healthier You!  It doesn't happen over night, so keep with it. Make adjustments for those not so important tasks. And - incorporate these activities in your daily routine so they don't end up falling off the "to do list".