Spinach

Adding spinach to your nutrition list will add fiber and it also has cartenoids to protect your eyesight. Spinach is also under research by scientists for reducing the aging process. It is a wonderful addition to smoothies and it makes a great salad.

A quick spinach salad would consist of spinach leaves, some sliced boiled eggs (optional), mushrooms, tomatoes and almonds topped with balsamic vinegar and extra virgin olive oil. You could sprinkle the smallest amount of cheese on top. I usually pick swiss cheese.

Tomatoes

Tomatoes are one of the healthiest foods for you to eat. They are an essential staple and number one salad ingredient. Tomatoes contain lycopene, a powerful antioxidant that helps reduce the risk of many cancers.

Here is a really simple recipe that I use to throw over greens or pasta. I just use it cold...chop up tomatoes (2 should be fine), add fresh basil leaves or you could use dried, add some pine nuts or whatever nuts you like, some olive oil and some balsamic vinegar..equal parts. That is it...couldn't be any simpler.

Wheat grass and Indoor Greens

Wheat grass is the most highly nutritious food on this planet and it is easy to grow. Fill a large tray with soil and plant the sprouted wheat grain or wheat seed. Wheat grass juice is used throughout the world for healing many diseases and is excellent for all intestinal disorders. I tried a small shot glass of this juice - freshly juiced at a market in Munich, Germany. It does taste like grass by the way.

Sprouts are alive and no other food offers more. They contain concentrated nutrients.When sprouting or growing greens and grasses use only high quality untreated organic seeds, grains or legumes.

Sprouting

Sprouts should be an important part of your diet. Sprouts contain vitamins A, B complex,C,D and E, iron,enzymes, potassium and magnesium, calcium and phosphorous, trace elements like zinc and chromium and essential amino and fatty acids.

A Few Extra Steps A Day, May Keep Extra Pounds Away

Remember the phrase "Walk A Mile In My Shoes?"

Unfortunately, most Canadians aren't walking a mile in anyone's shoes. A mile is approximately 2,000 steps. You may be surprised to find out that the stats show that most people don't want as much as they think that they do. The average count is between 3,000 and 6,000 steps each day. A good fitness goal would be to work up to reaching 10,000 steps most days or incorporate some other kind of exercise into your daily routine.

When you exercise it causes changes in your body - you breathe harder, your heart beats faster and your muscles stretch and strain. If you exercise regularly, you adapt to the exercise you perform so you can continue for a few minutes longer, lift a heavier weight or stretch a little farther.

If you exercise regularly you are less likely to become obese. Exercise increases energy needs as well as lean body mass. A regular program of exercise can help to maintain a healthy body weight and prevent or delay the onset of cardiovascular disease, hypertension, diabetes, osteoporosis and colon cancer. It also can prevent depression and improve mood, sleep and your overall outlook on life.

Because of the health benefits of exercise, public health guidelines recommend that Canadians increase their activity level. The most recent recommendations advise participating in 60 minutes of moderate exercise every day. This is an increase from previous recommendations of 30 minutes of moderate intensity exercise on most days of the week. To get your hour, you don't need to start running 10 km races.

Working exercise into your day to day life may require a behavior change and changing behavior is not easy. The first step in beginning an exercise program is to recognize the reasons for not exercising and identify ways to overcome them.

To begin a walking program, pace yourself and start out wisely. Walk at your own level of ability for about 30 minutes. Don't try to complete a marathon your first day out. Decrease your intensity if you need to. Remember, you want to be able to do this tomorrow, too.

More With Dr. Oz......

http://www.oprah.com/video/200612/oats/oats_20061202.jhtml

A Segment with Dr. Oz

http://www.oprah.com/video/200703/oats/oats_20070324.jhtml

Stress & Vitamin Deficiencies

Bowel Movements & Transit Time

When I began this blog and named it "Fiber Fanatic" I knew that eventually I would have to talk about bowel movements. So here goes. Bowel transit time refers to how long it takes for the food to move from the mouth to the anus.Your diet affects the bowel transit time. For example, if you eat a lot of foods rich in fiber (whole grains, vegetables, and fruits), you have a more rapid transit time and a heavier, bulkier stool.One of the simplest ways to know that you are getting enough dietary fiber is to examine your stool. The normal stool is 12-18 inches long and 1-1.5 inches thick. I'll bet you haven't seen one of those in quite a while. If yours doesn't look like that, you are not getting enough dietary fiber.

By the way, you should see one of those at least once, preferably twice, or even three times a day. Dr. Oz is one of my favorite doctors to watch when he does a segment on the Oprah Show or I watch him on Youtube and he says that you don't need to be overly concerned if you do not have 3 bowel movements a day but with a high fiber diet you should be going at least once a day. Dr. Oz says your bowel movements should be formed in the letter "S". Also, the normal transit time (from mouth to rectum) is 24 - 36 hours. The average transit time in the developed world is 72 hours because we eat refined foods. (The ancient Egyptians knew to use white flour to stop diarrhea. Even 5,000 years ago they knew that refined foods are constipating.) One way to check your transit time is to eat several cooked beets and wait for the red stool to appear (the coloring makes it through the digestive process pretty well).

"So what if your stool doesn't measure up?" Dietary fiber helps to eliminate toxins and general waste material by trapping it in the stool and giving enough bulk for your intestinal contractions to move the waste out. A prime example of this Cholesterol and bile salts (needed to digest fats) sit in our intestines for several days and are converted by bacteria into carcinogenic toxins which are then absorbed and sent to the liver increasing the risk of bowel and liver cancer. The recycled bile also accumulates in the gallbladder leading to gallstones. The liver toxicity creates a back pressure on the hemorroidal veins causing - you guessed it - hemorrhoids and varicose veins, etc. In fact many "modern" diseases are caused by a lack of dietary fiber and an excess of fat. In much of the third world, rates of cancer, heart disease, stroke and diabetes are around 2% of the population. In this country, cancer occurs in 12.5% of the population, diabetes in 9% and heart disease 22%. Living off the "fat of the land" is painfully killing us. So if we know how to prevent the most serious killers of our age why don't we do something about it? The answer lies in the fact that foods which have most of their nutritional value removed have a longer shelf life. Fresh whole wheat bread spoils in a few days, whereas a loaf of white flour bread will last much longer.

White flour has had over 2 dozen known nutrients (and there may be more) removed in the refining process. A handful have been added back and the bread or pasta is called "enriched". "Enriched" - this word sounds good but really it means that something was put back in after they took something good out. Avoid products with the words "enriched" listed in the ingredients.

In the middle ages, people thought that all we needed to eat was meat and bread (and of course wine or beer) to survive. Now and then, if you weren't feeling well or to freshen your breath, you could eat a vegetable. When sailors began getting scurvy (vitamin C deficiency) from long ocean voyages, it was concluded that you also needed to have a lime a day, hence sailors in the British navy became known as "limeys". When rice was milled to become white rice and beriberi appeared, B vitamins were recognized as essential nutrients. In this century, the chemical structure and function of the known vitamins have been identified and synthesized.

The smartest thing to do is to eat whole foods. Do not assume that through the wonders of modern science we have all the answers. Nature still knows best. The reason no one will give this advice is because it doesn't sell a product. If you can take wheat, which costs pennies a pound (wholesale) and separate it into white flour, vitamins, minerals, bran, etc., and sell it back for several dollars an ounce (and have nearly unlimited shelf life), why spend your advertising dollars telling people to eat whole foods instead? Every commercial message is designed to separate you from your money by selling you an idea disguised as a product.

Be an intelligent consumer. Eat real food in moderation and find an enjoyable form of exercise. There are no short cuts and no calorie-free lunches. Enjoy a simpler and much healthier life.

Fiber doesn't mean eating bread that has the consistency of a block. It also doesn't mean you have to live on bran muffins and fiber bars.Eat oatmeal, or brown rice, or a large green salad, cooked vegetables, etc. If you have trouble with raw foods, eat them cooked. Fiber doesn't go away when cooked. The bottom line is eat whole foods.

Organic Food Garden

Some of this may seem a little extreme but I think the point comes across that a lot of people grab food on the go or convenience foods that are so unhealthy. I find that I feel so much better when I don't eat those types of foods...when I avoid sugar filled drinks and foods with a lot of preservatives. I also love the pictures of the organic foods featured in this short clip. I should also add that I really don't know enough about "organic" food to say that it is that much better for you nutritionally than "regular" food. My thoughts are that incorporating more fruits, vegetables and whole grains in general is best for your health. My guess is that it is best to buy as much locally as you can because then you know or can presume that it did not have to be sprayed with a lot of pesticides when entering our country.

Obesity Report Card

http://www.youtube.com/watch?v=BXvDI3Lh9xQ

Link to "Canadian Living's Top 10 Superfoods List"

http://www.canadianliving.com/health/nutrition/top_10_superfoods_goji_berries_cinnamon_turmeric_and_more.php

How The Food Industry Is Deceiving Us

Portion Control

Smaller Plates = Smaller Bottoms - The Healthy Plate

Smaller Plates = Smaller Bottoms - The Healthy Plate on Yahoo! Canada Lifestylehttp://ca.lifestyle.yahoo.com/food-entertaining/blog/thehealthyplate/247/smaller-plates-smaller-bottoms

(Just click on the link above to view this article posted on yahoo.com)

Nutritional Yeast

I thought after posting a recipe this week for "Krispy Kale" that I should do some more research on one of the ingredients in the recipe - "nutritional yeast". I have to be honest - I have never heard of it so was interested in finding out more.

Nutritional yeast is grown on mineral enriched molasses and used as a food supplement. And the end of the growth period, the culture is pasteurized to kill the yeast. You never use a live yeast as a food supplement because it will grow in the intestine and actually use up the vitamin B in the body instead of replenishing the supply. Nutritional yeast contains 18 amino acids and 15 minerals. Being rich in the B-complex vitamins, it is vital in many ways and particularly good for stress reduction.

Nutritional yeast is a nutritional supplement popular with vegans and health conscious people. This yeast has a strong flavor that is described as nutty, cheesy and creamy, which makes it popular as an ingredient in cheese substitutes. Apparently it is often used by vegans in place of parmesan cheese. Another popular use is a topping for popcorn. It is commercially available in the form of flakes (pictured in the above photo) or as a yellow powder similar in texture to cornmeal and can be found in the bulk isle of most natural food stores. In Australia it is sometimes sold as "savory yeast flakes". In Canada it has been known to be called "good tasting yeast".

Fiber helps you lose weight, and here's why. It fills you up, it acts like a sponge, it's slower to be digested and absorbed, so it makes you feel full. It also provides bulk, which aids elimination, and it helps lower blood cholesterol. So where's the fiber?

1. Beans. Think three-bean salad, bean burritos, chili, soup.

2. Whole grains. That means 100% whole-wheat bread, pasta, etc.

3. Brown rice. White rice doesn't offer much fiber.

4. Popcorn. It's a great source of fiber. I use the no fat spray butter on popcorn.

5. Nuts. Almonds, pecans, and walnuts have more fiber than other nuts.

6. Baked potato with skin. It's the skin that's important here.

7. Berries. All those seeds, plus the skin, give great fiber to any berry.

8. Bran cereal. Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber.

9. Oatmeal. Whether its microwaved or stove-cooked, oatmeal is good fiber.

10. Vegetables. The crunchier, the better. Also look for vibrant colors..deep green, purple etc.

Healthy Eating

Krispy Kale

I am going to give this a try because Kale is so good for you. Did you know that Kale is a Superfood? Kale is a dark, leafy green (which already tells you it’s good for you) and it’s packed with vitamins C, K and A…and it’s high in fiber with many disease fighting qualities.

Kale is not the only featured “super hero” ingredient in this recipe…Nutritional Yeast also makes a grand appearance. Nutritional Yeast (not to be confused with baking yeast) is also a Superfood. It’s yummy nutty, cheesy flavor is packed with protein, it contains essential amino acids and it’s rich in B vitamins, B-12 and folic acid which is necessary for the formation, growth and reproduction of red blood cells. Now I have to go to the grocery store and try to find curly kale and nutritional yeast.

High Fiber Foods

A product or a food item can be labeled "High Fiber" when it contains more than 5g of fiber per serving. Benefits of High Fiber foods include the prevention of constipation, lowering cholesterol, weight loss management and many more.

Grain Products:

whole grain breads, buns, bagels & muffins
Bran Flakes, All Bran, Bran Buds, Corn Bran, Whole Wheat Shreddies, 100% Bran and Fiber 1 cereal
Cooked cereal such as oatmeal and Oat Bran
whole-wheat pastas
whole grains such as barley,quinoa, bulgur, popcorn, corn and brown rice

Fruits:

dried fruits such as apricots, dates, prunes and raisins
berries such as blackberries, blueberries, raspberries and strawberries
oranges, apple with skin, avocado, kiwi, mango and pear


Vegetables:

broccoli, spinach, swiss chard, green peas and other dark green leafy vegetables
dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils

Nuts and Seeds:

nuts and seeds such as almonds, whole flaxseed and soynuts

Article in Today's "Chronicle Herald" - "Salad Days"

Read the full story at http://thechronicleherald.ca/ArtsLife/1057199.html

Some quick and easy ideas for salads by Pete Luckett - owner of "Pete's Frootique" which happens to be one of my favorite places to visit. If you have never been I would suggest a trip there. You won't be sorry.

Healthy Pantry Grocery List

http://chealth.canoe.ca/pdf/ShoppingList.pdf

Here is a helpful grocery list that you can print off and take to the store with you.

Cruciferous Vegetables

Cruciferous Vegetables - Whole Gourmet Natural Cooking from Whole Gourmet on Vimeo.

I was particularly interested in how to prepare the collard greens to use in place of a wheat product for a wrap. This looks easy to do and a nice change from bread.

Quinoa Salad Pita Pocket

Quinoa Salad Pita Pocket
Uploaded by danispies

I have made this and really enjoyed it. I did use bulgur in place of the quinoa. You can use whatever whole grain you like.

Peanut Butter

Studies adding even small amounts of "peanut products" to the diet have recorded a 14% reduction in the "bad" LDL cholesterol. One ounce or one small handful of peanuts contains 2 big grams of fiber. One of my favorite quick lunches (or this can be a snack or a breakfast) is to take a piece of 100% whole grain flat bread (that you use to make wraps) or 100% whole wheat wrap and spread some peanut butter on it and then top it with 4 honeyed dates (or you can use pitted prunes) and roll it up. It takes very much like a peanut butter and jam sandwich but much better for you.

Peanut butter makes a yummy spreadable for breads, waffles, bagels, toast, crackers, apple slices, celery or carrots. Take a Tablespoon of peanut butter and try one of the following ideas:

• stir in some raisins and a splash of honey.
• blend in a little grated gingerroot and finely shredded orange peel. Spread on raisin bread or toss with hot rice or pasta.
• mash a banana and stir in some honey
• add to hot oatmeal for a double dose or fiber.
  
  

Drink Green Tea Every Day!!

Online Videos by Veoh.com

I love green tea and after watching this video I realize that I need to drink even more than I am now. This video shows the best teas to drink and also lists the benefits of drinking them.

Quick Healthy Snack

Online Videos by Veoh.com

Autobiography in Five Short Chapters
(featured in the "Health Post" dated July, 1998)

Chapter 1
I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost...I am helpless.
It isn't my fault.
It takes forever to find a way out.

Chapter 2
I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don't see it.
I fall in again.
I can't believe I am in the same place.
But it is my fault.
It still takes a long time to get out.

Chapter 3
I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in...it is a habit.
I know where I am
It is my fault.
I get out immediately.

Chapter 4
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.

Chapter 5
I walk down another street.

written by Portia Nelson

How To Add Fiber To Your Diet

How To Add Fiber To Your Diet

Also....do as many of these poses as you can....kidding!!!!! Just eat your fiber and if you can twist your body like this girl...good for you!!!

More Tips on Eating Fiber

• Eat a variety of foods - the less processed the better.
• Eat more fruits and vegetables. Eat them unpeeled, such as baked potatoes and apples with their skin
• Drink lots of liquids. If you don't drink enough fluid the fiber will bind up your bowels and this is the opposite of what you want. You want more of a "broom action" sweeping your intestines.
• Spread out your fiber intake. Getting all your fiber at once will cut down on your benefits and could possibly give you some unpleasant side effects like gas, bloating and cramping.

Staying Healthy and Successful

VideoJug: Staying Healthy And Successful

Healthy Breakfast Tips

This video isn't the best quality but it contains some really good ideas that I wanted to pass on. I purchased coconut oil when I was on vacation and it is really good. I used it in my homemade granola in place of the olive oil. I also like the idea of taking your butter and mixing it with olive oil to make a whipped butter that is better for you.

Banana Chocolate Chip Muffins

One bowl - dry ingredients

2 cups whole wheat flour
1 tsp baking soda
1 tsp baking powder

wet ingredients - I throw them all in the food processor but you don't have to

2 or 3 bananas
1 cup fat free mayo
1/2 cup unsweetened orange juice
2 or 3 tablespoons of honey

Take wet ingredients out of the processor and mix with the dry - don't overmix...just until all combined. Add 1/2 cup of chocolate chips.

Makes 12 muffins - Bake @ 350 for about 15 mins
Don't forget to grease the muffin tin (I prefer to use the paper liners for easier cleanup).

These have a trace of fat (a bit in the chocolate chips and a slight amount in the flour) and they are fairly low in calories for a muffin...around 170 calories. Everyone in my house loves these. It will seem like you have more batter than you should and you will be tempted to make more than 12 muffins, but trust me, the whole wheat flour is much heavier than white flour so they don't rise up really high.

Homemade Fruit/Vegetable Wash

For an inexpensive substitute for commercial fruit & vegetable cleaners, use baking soda. You can keep some by the sink in a shaker jar. It's not a spray, so it's not quite as convenient as the sprays, but in my opinion baking soda does a better job. Just shake some on, rub it around and rinse. Works great. You can also soak produce in vinegar/water (equal amounts) and then rinse with cold water. Never soak mushrooms this way because letting them soak allows them to absorb too much extra water. As long as you have a large bowl and a colander, you can make your own " dip-vat as well. Place the colander inside the bowl, fill with vinegar-water mixture, and put your fruit/vegetables inside. Then when they've soaked for 5-10 minutes, just lift the colander out and rinse! I use baking soda to wash my veggies it works as much as Fit. You can also use 1 Tablespoon of lemon juice to 2 Tablespoons of baking soda with 1 cup of water. Just put this mixture in a spray bottle to spray the veggies. Let it sit for a few minutes then rinse. Works well.

How to "De-Stress"

* Get more rest

*Develop a weekly schedule

*Learn to manage time more effectively

*Exercise regularly

*Become conscious of the foods you eat

*Do less. Simplify

*Practice a relaxation technique such as tapping, yoga, tia chi or meditation

*Become conscious of the energy level of your acquantances & friends. Choose to be in close proximity to those who are empowering and see the greatness in you

*Display pictures that contain energy...pictures taken in moments of happiness and love

*Laugh!!

Juicing and uses for the "Pulp"

I just recently purchased the Wide Mouth Hamilton Beach Juicer (pictured right). The juicer pulp is a side product of juicing. Most people throw this vegetable and fruit pulp away after they have made their juice. There are however many uses for that pulp.

Juicer pulp recipes are very high in dietary fibre. Adding the juicer pulp to meal recipes will increase the dietary fibre levels of these recipes. Adequate levels of dietary fibre are sadly missing in many diets and this is causing many digestive disorders.

Juicing removes the great majority of fibre from fruits and vegetables and it is collected in the pulp. This means that drinking juice as well as consuming the pulp (not at the same time) is an ideal way to get both the benefits of high nutrient levels in the juice as well as high fibre levels from the pulp. The pulp can add bulk to recipes and help retain moisture in the dishes we prepare.

Carrot cake is an example of a traditional recipe that can easily be converted to Carrot Pulp Cake. Soft fruits often leave a wetter pulp than hard produce such as carrots or apples and so the flavour left in the pulp is often more intense. These soft fruits such as the various forms of berries, grape etc can be easily mixed with a little water and frozen to make delicious popsicles that are free from colourings, flavourings and the large amounts of processed sugars and syrups that are found in many commercial versions of popsicles. Soft fruit pulp is also great for adding into your own home made ice creams and sorbets or for using as dessert toppings.

If you don't have time to make up some of the treats mentioned above on the day of juicing then you can simply put the pulp in a container / freezer bag and freeze the pulp until you are ready to use it. The nutritional properties of freshly made juice are at their peak straight away and the nutritional value rapidly declines due to oxidation of enzymes. The fibrous nature of juicer pulp on the other hand will not rapidly decline. You can use vegetable and fruit pulp in 'layered' recipes such as lasagna or in casseroles or soups.

One of the most natural and greenest uses for your juicer pulp is making garden compost with it. Just put the juicer pulp along with any peelings and cores of the fruit / vegetables used onto your compost heap and let the natural process of decomposition take place. This will result in production of garden compost that can be used to grow your own vegetables and fruits. Garden compost when dug into the soil helps improve soil structure that enables more oxygen to enter the soil and helps the water retention properties of the soil.

By spreading the garden compost on the soil surface it can act as a mulch. A mulch helps prevent weed growth by preventing light reaching the weed seeds and it also helps reduce the amount of time you spend watering the plants as it reduces water loss through the soil surface.As well as improving your garden, this use of juicer pulp is also beneficial to the environment as it reduces the amount of waste that is sent to landfill sites. If you juice every day then you will be surprised at just how much pulp and peelings you collect in just one week of juicing.

Some people recommend using certain type of pulp for feeding to the birds in your garden. Try putting some juicer pulp in a bird feeder and see how they take to it. Carrot pulp seems to be popular.

Top Ten Healthy Cooking Tips

Segment from "The View"

I am posting this video of Dr. Roizen because I believe he has some great tips and advice that may be useful. I have never read his book but have seen him on a few interviews with Dr. Oz, the co-author of the book mentioned in the video.

So, What Should I Eat?

Everything in moderation. Moderation means everything is ok as long as you don't overdo it. It means watching your portions and passing up the offers to "super size" your meals. It is so easy for portions to get out of control. I think everyone has from time to time sat down in front of the television with a bag of chips or some other type of snack and before they knew it, half the bag was gone. Eating in moderation means not having too many calories, too much sugar, too much fat, too much salt etc. If you balance your choices then you will maintain a healthy weight and have a better chance of escaping some unpleasant conditions such as diabetes or heart disease. The fact that more than 60% of Canadians are overweight demonstrates that we have not been eating in moderation when it comes to calorie intake.

Here are a few examples of balancing things out:
-if you are going out for dinner, have a salad for lunch
-if you are going to order pizza, add a vegetable topping instead of pepperoni
-if you had pop with lunch, have milk for supper
-if you made a poor choice like a pastry for breakfast today, pick oatmeal tomorrow
-if you normally have dessert every day, try having one every second day
-if you normally have dessert when dining out, split it with a friend
-if you eat extra fries, walk some extra steps

Trail Mix

Eating A Rainbow & Other Helpful Advice

Turns out your mother was right - eating your veggies does improve your health.
Eating the full rainbow assortment of fresh raw fruits and vegetables on a regular basis—in addition to eating whole grains, nuts, seeds, and legumes while moderating intake of animal fat, refined flour, sugar, and stimulants is the key to giving your body the nutrients it needs to build cells right and strengthening your immune and detoxification systems so they can do a better job of fighting off disease and aging.

Most of us are aware that food choices are important to health but few people realize that proper nutrition can promote health. Research has shown that diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.

I don't believe in diets. Everything needs to be in moderation. If you live that way, you will not have to deny yourself anything (within reason). If you strive to have a balanced life where you eat healthy, exercise, manage stress,have faith in something larger than yourself, daydream and at the top of my list - laugh - then you will have a happy life. I have a sign in my livingroom that my sister bought for me on my birthday and that is exactly what is says.."Laugh" and I look at it every day. You have to be aware of the funny things that happen every day and be able to laugh at yourself. I read somewhere the other day that the average adult laughs something like once every two weeks or something crazy like that. The article went on to say that most children have bouts of laughter several times a day. I laugh every day and I think it is great medicine. Laughter can help you through a lot of difficult situations and most things in life that stress you out are just temporary events that really won't matter in the long haul.

I would suggest doing something outside every day. For me, it is walking. I used to jog but have temporarily had to put that on hold while I get control over my arthritis. I have been able to have a few jogs so far this spring but walking can be just as beneficial and I think anyone who can do it, should.

When you are feeling positive and energized, you draw more of that to yourself. Do whatever you can to get there. I love to spend time with positive people and I read books and watch videos and like I said earlier, laugh.

One thing that I have learned is that doing what you are passionate about makes you happy. I know this may be a simple thing, but having this blog to write in and to share my thoughts and my advice gives me happiness. This is proof that it doesn't need to be something grand to bring you happiness. I had forgotten how much I enjoy writing. I did it a lot when I was a kid. I also loved to get my hands dirty digging in the dirt and I still love to do this is the spring by doing some planting even though I only plant a few buckets. I love to look at the buckets every day and see how they are growing. When I was a kid I loved the woods and hiking around just looking at everything - you know what, I still do but somehow for so many years I got away from it. I think we just get busy with our lives, going to work, looking after kids, doing our chores and we forget.

Visiting markets that are loaded with fresh fruit and vegetables is one of my favourite things to do. It has always been that way. I would encourage you to think about what you loved as a child. Happy Mother's Day!!!

Superfoods

Brown Rice Breakfast

Quick, Easy, Healthy Snacks

Organizing Your Supplements

You can buy the tiny bags at the Dollar Store in the craft section. The bags don't have the white strip on them like they do in the video but you could always write on the bag with a permanent marker if need be.

Wellness Snack

Relaxation Exercise

In today's hectic world relaxation is something we all need to fit into our schedules, for both our physical health as well as our emotional well-being. Simple breathing and stretching exercises are powerful tools for relaxation, lowering blood pressure, releasing tension, and focusing on the task at hand.

Tips for breathing and stretching

Through deep full breaths you improve oxygenation of your blood and send nourishment to every part of your body. When you breathe deeply your body relaxes and this explains why most relaxation techniques are based on slowing down your breathing. Breathe deeply and slowly, in rhythm with your body's movements. Never hold your breath. When stretching don't bounce or force a stretch, always breathe and relax into it. It's always better to do one or two stretches correctly and completely, rather than rush through many stretches.

Aloe Vera Gel Powder

Aloe vera gel is a combination of powerful organic compounds, which is found inside the leaves of the Aloe Vera plant. The gel is colorless and odorless with several natural beneficial substances. Today's consumers in the cosmetic, food, and beverage market are increasingly interested in healthy life-styles, a trend which has produced a sky-rocketing demand for health oriented products. The current world-wide popularity of aloe vera gel is an example of this trend.

The effectiveness of Aloe Vera gel as a cosmetic skin care and pharmaceutical product is indisputable. The voluminous research shows clearly that the gel reduces scarring in burns, skin ulcers and other lesions. It has also been shown to have an invigorating effect on skin when applied on a regular basis. Although most consumers today use aloe vera as a health-promoting cosmetic and pharmaceutical product, its undeniable healing properties have led medical researchers and food industry specialists to take a second look at this wondrous plant as an internal health-aide. The new research and growing health consciousness of today’s consumers have produced a brand new category of food products known as nutraceuticals or functional foods, which includes aloe vera, garlic, ginseng, ginkgo biloba and a growing number of other food ingredients. Aloe Vera Gel is produced in several different ways to fit the select needs of the food, beverage, pharmaceutical and cosmetic manufacturers. Thus, manufacturers who prefer the gel in its natural form can order the pure gel, while others may require a liquid or powdered concentrate. Different stabilization systems are available to meet specific applications or governmental regulations.

Mature aloe vera leaves are harvested by hand. The inner gel in the leaf is removed by a hand fileting process. The gel filets are gently air dehydrated under controlled conditions. The dehydrated filets are then ground into a uniform, somewhat fluffy powder. Aloe vera gel can be used in a wide range of food products. It is presently used in health drinks, sports beverages, soft drinks, candies and chewing gum.

Should Aloe be considered as an addition to diet and lifestyle? Aloe can do so much more than soothe irritated skin. Taken internally, it can be used as a laxative and to destroy certain bacteria or parasites in the intestines. Unsubstantiated claims include that it can help heal ulcers and settle a queasy stomach. There are a dozen uses for Aloe that have been integrated into modern alternative medicine, and scientists have been able to study some of these claims.

Dr. Timothy E. Moore's research on Aloe and dental health at the International Aloe Science Council (IASC) describes gel from the plant as having the ability to heal, control the accumulation of fluids, and reduce pain. He has also found that in denture patients, aloe can reduce inflammation and discomfort caused by fungi and bacteria. Other uses include post periodontal surgery and on cracks and lesions found inside and outside the mouth.

In a study performed by the Department of Physiology at the University of Texas Health Science Center, lab rats were given a 10% greater life span by ingesting Aloe. The animals showed lowered occurrences of various diseases including arterial thrombosis and leukemia. In addition, no adverse side effects were found in the rats on a diet that included Aloe.

Recently I went on a trip to Jamaica and I was fascinated by what the locals had to say about the Aloe plant. They use it to cure different ailments such as constipation and inflammation. I was told that if I wanted to try some that I should get our guide to add some aloe gel to my juice because if I did it on my own I may take too much and it could cause cramps and things like that. The plants grow wild all over the side of the road. I cracked one open and put some of the gel in my ears as I suffer from eczema. My ear did clear up but I have to say the inside of the plant did stink. I know our plants that we buy in the stores here in Canada do not smell the same way.

I decided to give this gel a try after I returned home. I looked for a company online that sold 100% dried aloe...no fillers, no preservatives. I purchased mine from goodcausewellness.com. I promise I do not make any money from promoting these people. I purchase a bottle of pure aloe vera gel flakes and that small bottle cost me a little over $30 but it will make 60 servings. I just mix mine with water and you can't even tell that there is anything in your water. You mix 1/16 of a teaspoon into 10 ounces of water. I usually just mix 1/8 teaspoon into the 20 ounces and drink that. I am told that the longer you drink it, the more benefits it has.

I would urge anyone to do their own research on the aloe gel before deciding if it is something that you would like to try. There may be stores here in Canada that sell the pure gel but I am not aware of which stores do. I am also sure that there are plenty more besides www.goodcausewellness.com that sell the gel as well. I was simply looking for a place that had the gel that was 100% pure. I also found that the man who responds to the emails if you have questions was very helpful. I emailed him regarding the types of plants that we have shipped into Canada and he informed me that not knowing exactly how these plants were cultivated would make it very dangerous to ingest any gel that the plant produces. It is safe to use the gel inside to rub on a burn or scrape, but not to ingest.

Using aloe vera gel flakes is easy. Here's what to do:

• Blend them into any smoothie or superfood drink.
• Add to your water bottle, shake it up, and enjoy!
• Stir in with your other favorite beverages: tea, sports drinks, etc. (it's not so good with coffee, however).
• To use it topically, just add a teaspoon of water to a pinch of aloe vera flakes, then wait for it to reconstitute into a gel. Once it has partially solidified, you can spread it on a cut, scrape, burn or other minor wound for an instant healing effect (for serious wounds, of course, go visit the emergency room). Just remember: A little goes a long way.

In my opinion the aloe vera gel is a great product and I find it helpful. Anyone thinking about trying it should of course research it and also make sure that it would not interfere with any medications that they are currently taking. What works for one person does not necessarily have the same effect on someone else.

I only post recipes, ideas etc on this blog that I personally find helpful. Please feel free to email me at any time regarding any of the posts or any questions that you may have. I will do my best to answer them and if I dont' know or can't find the answer, I will give you an honest reply. Please feel free to email me at mommy_lori@hotmail.com

Easy Whole Wheat Peanut Butter Cookies

INGREDIENTS
1 cup peanut butter
1/2 cup butter, softened
1/2 cup honey
1/2 cup packed brown sugar
1 egg
1 1/4 cups whole wheat flour
1 teaspoon baking powder


DIRECTIONS
Preheat the oven to 350 degrees F (175 degrees C).
In a large bowl, mix together the peanut butter, butter, honey, brown sugar and egg until smooth. Combine the whole wheat flour and baking powder; stir into the batter until blended. Roll into small balls, and place on a greased cookie sheet. Flatten slightly using a fork.
Bake for 13 to 15 minutes in the preheated oven, or until cookies are slightly toasted at the edges.

Tip: You can use 1/4 cup of brown sugar splenda in place of the 1/2 cup regular brown sugar. Also, I found these got dark quickly on the bottom so I lowered my oven temperature to 325 degrees. Just keep an eye on your first batch so you can get an idea on the temp and cooking time. These are so good. My family loved them and I make them often.

Smart Grocery Shopping

Spotlight on Blueberries

Top Antioxidant Foods

Why Do You Eat?

If you want to be successful at the nutrition game, you must decide why you eat. Why do people eat desserts or treats every day when they have very little nutritional value?

Life is an amazing experience where you can be learning something exciting and new every day. Tony Robbins often says, "If you're not growing, then you're rotting." One of the most amazing things about life is that we have choices. We are blessed with the ability to choose. I watched a video recently about a man who was talking about how he was overweight on purpose and he backed it up with saying "well, I have never eaten anything accidentally". So, in fact, he was choosing to be overweight.

Life is too great to devote it to eating. If you want the most out of life, decide right now that the foods you eat are not strictly for pleasure, but for endurance, strength, and stamina....for your health. Life has many pleasures and there is no reason to get all that pleasure from food. I am not saying never have a treat...ever...just think about the choices you are making...are they healthy ones? So I leave you with this - why do you eat?

Bulgur vs. Brown Rice

Brown Rice






Bulgur


Here is a little more information on bulgur. Bulgur holds its own when compared to fiber-rich brown rice. They're head to head in protein, calcium and sodium. But a cup of bulgur has fewer calories, less fat and more than twice the fiber of brown rice. It also delivers four times as much folate
One cup of brown rice,cooked, has 216 calories, bulgur has 151 calories, brown rice 1.8 grams of fat where the bulgur has 0.44 grams of fat per cup. One cup of bulgur has 8 grams of fiber and the brown rice has 3.5 grams and lastly - brown rice has 7.8 micrograms of folate and the bulgur has 32.8. You can see that bulgur has a nutritional edge over the brown rice. I had never eaten bulgur in my life until recently and now I try to find any way I can to use it as it is a great source of fiber.

Top 10 Reasons To Eat Your Veggies

1. Keep Trim
2. Prevent Heart Disease
3. Control Diabetes
4. Avoid Diverticulosis
5. Reduce the Risk of Certain Types of Cancer
6. Prevent Stroke and Other Diseases and Illnesses
7. Bring Blood Pressure Down
8. Lower Risk of Adult Blindness
9. Satisfy Your Sweet Tooth
10.Pure Pleasure

Turkey Meatloaf

1 lb ground turkey
2 Tbsp uncooked bulgur wheat
1Tbsp olive oil
1/2 medium yellow onion, chopped
3 large cloves garlic, minced
1 large egg
1/3 cup freshly grated Parmesan Cheese
2 Tbsp milk
1 Tbsp tomato paste ( I used ketchup)
1 Tbsp chopped fresh basil
1 Tbsp chopped fresh parsley
1 tsp kosher salt
fresh ground black pepper, to taste
1/2 tsp hot pepper sauce (optional, but worth it)
Preparation:

Bring 1/2 cup water to a boil in a small pot and then add the bulgar wheat. Stir and remove from heat. Cover the pot and allow to rest for 30 minutes. Strain excess water.
Preheat the oven to 350 degrees. Lightly oil a loaf pan.
Sautee the onion and garlic in the olive oil over a medium heat for about 5 minutes. Transfer to a large bowl and add bulgur wheat and all remaining turkey loaf ingredients. Mix thoroughly and transfer into the loaf pan. Level the loaf in the pan.
Bake for 1 hour.
PS: My family really loved this recipe.The only changes that I made were to use sea salt instead of the kosher salt and I used ketchup instead of the tomato paste. You could use ground beef in this recipe or ground pork or chicken or a combination of some type of ground meat and tvp (textured vegetable protein)

Breakfast Cookies

3/4 cup margarine
1 1/2 cups brown sugar
1 egg
1 1/4 cups whole wheat flour
1 teaspoon salt
1/2 teaspoon baking soda
3 cups granola (see earlier blog - "Dad's Crunchy Granola")
1/4 cup water

Cream butter and sugar (you can use 3/4 cup of splenda brown sugar blend if you don't want to use 1 1/2 cups of brown sugar); beat in egg and vanilla. Stir together the flour, baking soda and salt. Add to creamed mixture,blend in granola and water.
Note: mine was wet enough that I didn't need to add any water. I also threw in some chocolate chips..approx 1/2 a cup.
Bake at 350 degrees for approx 10 minutes...yummy!!!
You can prepackage these and just grab one to take to school or work.

Questions & Answers About Diet & Exercise

Chinese Stir Fried Vegetables

This is so easy. My only changes are olive oil instead of vegetable oil and honey or splenda instead of the sugar. You can also add beef or chicken before the vegetables if you don't want a vegetarian dish.

Fiber 35 Diet

President's Choice Lentil & Bean Vegetarian Patties

I had one of these burgers today and I would recommend them. I have tried a lot of different vegetarian burgers and most of them I wouldn't have again. I like the ones at Harvey's but as far as cooking one at home - hard to find. These are made with basmati rice,onions, red bell peppers, green bell peppers, red lentils, lima beans, mung beans & a curry blend along with a few other ingredients. You can fry them, barbecue them or cook them in the microwave. I fried mine in a little olive oil on the stove. I had it on a whole wheat wrap topped with a slice of red onion, some fat free cheese, mustard and relish...yum!!!

Per Burger:
Calories - 170 calories
Fat - 2g
Cholesterol - 0
Sodium - 490 mg
Carbohydrates - 31g
Fiber - 4g

Triple Berry Parfait

2 cups blueberries
1 cup raspberries
1 cup sliced strawberries
1 Tbsp honey
1 1/3 cups fat free vanilla yogurt
4 Tbsps grape nuts cereal
Combine the berries and honey in a medium bowl (you can always use splenda - the original recipe calls for sugar - I just prefer to use honey). Let the berries sit for 10 minutes. To serve, spoon half the berry mixture evenly into 4 glasses. Drizzle yogurt evenly over berries and top with remaining berries. Sprinkle evenly with the grape nuts. Makes 4 servings.
Per serving (1 cup)
Calories: 170
Sodium: 100 mg
Total Fat: 2 g
Cholesterol: 5 mg
Sat Fat: 1 g
Trans Fat: 0 g
Carbohydrates: 38 g
Fiber: 5 g
Protein: 6 g