Revamp Your Pantry

It is easier to make healthy choices if you have the right items on hand. Here is a grocery list to follow when shopping for those foods.

+whole grains (serve as healthier substitutes to white rice and pasta):
barley
quinoa
brown rice
whole wheat pasta

+oils and flavorings:
extra virgin olive oil

organic coconut oil
garlic
herbs (such as thyme, rosemary, turmeric)
curry
ginger root
mustard
vinegar

+fruits and vegetables
apples
carrots
grapefruit
avocado
kale
broccoli
spinach

+legumes
beans
chickpeas
lentils

+nuts
almonds
pine nuts
walnuts

+fish and poultry
salmon
chicken breasts
fresh sliced turkey
chicken sausage

+freezer
frozen spinach
frozen berries

+dairy
plain yogurt
hard cheeses (parmesan, Romano, feta)

What is Agave Nectar?

Agave Nectar is a plant-based vegan substitute for honey, also a baker's substitute for refined sugar.

While agave (pronounced ah-GAH-vay) is best recognized as the plant from which tequila is made, it has also been used for thousands of years as an ingredient in food. The nectar made from the plant is known in Mexico as aguamiel, or "honey water."

The Aztecs prized the agave as a gift from the gods and used the liquid from its core to flavor foods and drinks. Now, due to increasing awareness of agave nectar's many beneficial properties, it is becoming the preferred sweetener of health conscious consumers, doctors, and natural food cooks.

Keep in mind that natural sweeteners are still sugars - the only difference would be that with refined sugar your blood sugar spikes and then drops. The natural sugars don't have that spiking effect but are sugars nonetheless and to be used sparingly.

I personally use agave nectar instead of white refined sugar. Other people may choose stevia or honey as their natural sugar. Agave is 1 & 1/4 times sweeter than sugar so you need to use less.

Dr. Oz and Roizon on Staying Young

High Fiber Diet Outline

(wellness.com)
The goal of the high fiber diet is to increase the amount of fiber in the diet. In order to do this, a person must know which foods are high in fiber, and which have little or no fiber. Most experts recommend that the amount of fiber is increased gradually (2-4g per week) to prevent flatulence (gas), bloating or diarrhea. There are many ways to increase the amount of fiber in a diet, including:
Substituting whole-wheat flour for white flour in home baked goods.
When buying breads, crackers, and breakfast cereals, make sure the first ingredient listed is whole-wheat flour or another whole grain. Wheat bran and oat bran can be found in a variety of cereals and breads. The label must say whole wheat or whole grain. Plain wheat bread has little fiber. Also be aware that brown bread is not always high in fiber. Sometimes bread is artificially colored to make it look more wholesome.
Using brown rice, whole grain barley, bulgur (cracked wheat), buckwheat, quinoa and millet in soups and salads or as cereals and side dishes.
Replacing regular pastas with whole-wheat pastas.
Sprinkling bran in spaghetti sauce, ground meat mixtures and casseroles, pancakes, and other quick breads and in cooked cereals and fruit crisp toppings.
Eating skins and edible seeds of raw fruits and vegetables.
Including high fiber snacks, such as fresh fruit and vegetables. Whole fresh fruits contain pectin, which is another soluble fiber. Figs, prunes, and raspberries have the highest fiber content. Certain green leafy vegetables, such as spinach, kale, and broccoli are higher in fiber than leafy vegetables like lettuce, which are mostly water and contain little fiber per serving. Root vegetables, including potatoes, turnips, and carrots are high in fiber as well.
Consuming beans, including pinto, navy, lima, kidney, and baked beans, which are high in soluble fiber.
Using whole grain or bran cereals for crunchy toppings on ice cream, yogurt, salads or casseroles. Nuts, toasted soybeans, sunflower kernels, and wheat germ also can add interesting flavors and increase the fiber content of you meal.
Including a variety of soluble and insoluble fiber food sources including whole grain breads and cereal, fruits and vegetables.
Eating Middle Eastern, Oriental, Mexican or other dishes that make liberal use of vegetables, whole grains and dried beans.
Commercial fiber supplements are available ranging from bran tablets to purified cellulose (an insoluble fiber). While it is more beneficial to increase the amount of dietary fiber by eating a variety of high fiber foods sources, persons unable to change their diets might benefit from fiber supplements. These products often contain plant fiber that absorb water and add bulk to the stool. The fiber supplement Metamucil, for example, is made from grain (the husk of the psyllium seed) and works similarly to foods that are high in fiber. The powder form of these supplements may be able to be mixed with water or various juices and then taken at mealtime or any other convenient time. Most of these products are available in instant mix packets, so that they can be used when traveling. Some are available in capsules or edible wafers.
Drinking at least 8 cups of fluid every day is recommended while on this diet; water and herbal teas are the best choices.

Tips To Increase Fruits & Vegetables In Your Diet

Keep cleaned fruits and vegetables in the refrigerator -- ready to eat.
Have vegetables with low-fat dip for a snack.
Try commercial prepackaged salads and stir-fry mixes to save prep time.
Add vegetables to casseroles, stews and soups.
Drink 100% fruit juice instead of fruit-flavored drinks or pop.
Have fruit for dessert.
Keep a bowl of apples, bananas and/or oranges on the table.
Choose a side salad made with a variety of leafy greens.
Bake with raisin, date or prune puree to reduce fat and increase fiber.
Add lettuce, onions, peppers and/or tomatoes to sandwiches.
Order veggie toppings on your pizza.
Enjoy fruit smoothies for breakfast or snacks.
Pack fresh or dried fruits for quick snacks.

Belly Breathing

Pre-Cut Fruit & Vegetables

More and more stores offer pre-cut vegetables such as squash, carrots and sweet potatoes. When time is short, paying a little extra for pre-cut veggies will help guarantee that your family eats more of these healthy choices. If you have the time, cut up your own fruit and vegetables and store them in containers in the fridge. It will be much easier to grab and go.

Remember that frozen or canned fruits and veggies are good for you too. Just make sure to avoid added sugar (in fruits) and salt (in vegetables). You can eat your fresh fruit and vegetables earlier in the week and then move on to the frozen (make sure the frozen ones are not in a sauce or seasoning)

The Power Of A Positive Attitude (posted on becomeabetteryou.com)

This article explains a few things about developing a positive attitude and the benefits it can bring. Please keep an open mind when reading this.

I am going to ask you to something very weird right now. First of all, I want you to listen to your thoughts. Now tell me, what thoughts fill your head? Would you label them as positive, or negative?

Now let's say you are walking down the street with these thoughts. Do you think anyone who would meet you would be able to tell you what’s on your mind?

The answer to number one is up to you. But, the answer number two can be pretty generic. Although people will not be able to tell you exactly what you think, they will more or less have an idea of how you are feeling.

Here's another question. When you enter a party filled with friends, do they all fall silent as if something terrible had happened? Or does everybody there perk up as if waiting for something exciting to happen?

You know what? The answer to all these depends on your frame of mind.

Thoughts are very powerful. They affect your general attitude. The attitude you carry reflects on your appearance, too – unless, of course, you are a great actor.

And it doesn't end there. Your attitude can also affect people around you.

The type of attitude you carry depends on you. It can be either positive or negative.

Positive thoughts have a filling effect. They are admittedly invigorating. Plus, the people around the person carrying positive thoughts are usually energized by this type of attitude.

Negative thoughts on the other hand have a sapping effect on other people. Aside from making you look gloomy and sad, negative thoughts can turn a festive gathering into a funeral wake.

A positive attitude attracts people, while a negative attitude repels them. People tend to shy away from those who carry a negative attitude.

We can also define attitude as the way of looking at the world. If you choose to focus on the negative things in the world, more or less you have a negative attitude brewing up. However, if you choose to focus on the positive things, you are more likely carry a positive attitude.

You have much to gain from a very positive attitude. For one, studies have shown that a positive attitude promotes better health. Those with this kind of attitude also have more friends. Projecting a positive attitude also helps one to handle stress and problems better than those who have a negative attitude.

A positive attitude begins with a healthy self-image. If you will love the way you are and are satisfied, confident, and self-assured, you also make others are around feel the same way.

A negative attitude, on the other hand, has, of course, an opposite effect. So, carrying a negative attitude has a twofold drawback. You feel bad about yourself, and you make others feel the same way.

If you want to have a positive attitude, you have to feature healthy thoughts. This is probably very hard to do nowadays since, all around us, the media feeds us nothing but negative thoughts. A study shows that for every 14 things a parent says to his or her child, only one is positive. This is truly a saddening thought.

If you want a healthier outlook in life, you need to think happy thoughts, and you have to hear positive things as well. So, what can you do? Well, for starters, you could see a funny movie, you could play with children, spend some time telling jokes with friends. All these activities fill you with positive stimuli, which in turn promotes positive attitude.

Although it is impossible to keep ourselves from the negative things around us, you can still carry a positive attitude by focusing on the good things, the positive things in life.

And this positive attitude you now carry can be of benefit to other people. Sometimes when other people feel down, the thing people mostly do is try to give them advice. But sometimes, all they need is somebody to sit by them, and listen to them. If you have a positive attitude you may be able to cheer them up without even having to say anything.

If positive attitude is really great, why do people choose to adopt a negative attitude instead? One who carries a negative attitude may be actually sending a signal for attention. Before you get me wrong, feeling sad, angry, or gloomy is not wrong itself. But dwelling on these thoughts for far too long is not healthy either. There is a time to mourn.

As always, if you are beset by troubles, even in your darkest hour, focus on the good things in life, you will always have hope. Problems become something you can overcome.

You do not have much to lose by adopting a healthy, positive attitude. Studies show that such an attitude actually retards aging, makes you healthier, helps you develop a better stress coping mechanism, and has a very positive effect on all the people you meet every day. So, what's not to like about a positive attitude

Brown Bag Lunches

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Dr.Oz's Pumpkin Chia Muffins

These muffins are delicious, easy to make and great for you. Enjoy them hot out of the oven and keep extra for lunchtime snacks for the kids (or you) during the week. Pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health. Current studies link diets rich in foods with beta-carotene to reducing the risk of certain types of cancer and protection against heart disease. Chia seeds can be found at most health food stores.
Ingredients:
1 tablespoon chia seeds , ground (use a coffee or spice grinder)
1 cup whole wheat or whole grain flour
1/2 cup white unbleached flour (I used spelt flour)
2 teaspoons cinnamon
1/2 teaspoon nutmeg
2 teaspoons baking soda
1/2 teaspoon salt
1 can (16 ounces) organic pumpkin (make sure there is only pumpkin listed on the ingredient list)
2 eggs (I don't use eggs and make mine dairy free by using either cornstarch or flax seeds in water as my egg substitute)
1/4 cup high-quality extra-virgin olive oil
1 cup pure maple syrup or 1/2 cup agave nectar or a combination of the two
1 tablespoon vanilla
1/2 cup chopped walnuts or pecans , optional

Pre-heat oven to 350°.Mix dry ingredients together in a bowl. In a separate bowl, mix all wet ingredients.Fold the wet ingredients (fold in nuts now if you are using them) into the dry ingredients and spoon into paper-lined muffin or greased muffin tins. Bake for 25–30 minutes or until a toothpick inserted into the middle of a muffin comes out clean. Store completely cooled muffins in sealable plastic bags in the freezer.

Nutritional Info:
Servings Per Recipe: 12
Amount Per Serving
Calories: 227.7
Total Fat: 9.5 g
Cholesterol: 35.4 mg
Sodium: 322.3 mg
Total Carbs: 33.3 g
Dietary Fiber: 3.3 g
Protein: 3.9 g

Snowshoeing

I went snowshoeing yesterday with my husband and it was so beautiful and also great exercise. I was disappointed that I forgot my camera because it was such a pretty day with the snow falling lightly and the snow was hanging off the trees. My snowshoes are very similar to the ones in this picture. They are lightweight and easy to use. The following are tips from snowshoeing 101 if you decide to give it a try. It was my first time out and after reading these instructions..well, I could have used the instructions before I went because you should place your sneaker or hiking boot in the snowshoe and then adjust your straps so that your boot fits snuggly inside the bindings. Then when you get to the trail all you have to do is strap them on. We spent some time at the park doing some adjustments before we hit the trail. We had planned on doing an hour and we lost track of time going through the woods and the trails and before we knew it an hour and a half had passed.

Who Would Enjoy Snowshoeing:
The good news is that anyone who can walk can go snowshoeing. From young kids to senior citizens Depending on your age and weight range there will be a shoe that will fit your specific needs.

Why Snowshoe:
There are a number of reasons to enjoy the benefits of snowshoeing:

A fun, inexpensive and active way to visit the outdoors
Simple to learn and easy to access places with snow
Great cardiovascular exercise for adults and for kids
An entertaining social group activity

How To Snowshoe:
Nearly everyone is a little nervous or intimidated when trying out a new sport. Snowshoeing, however, is a sport that you can enjoy your first time out. Before you go on your first trip take a few minutes to become familiar with your snowshoes. The most important aspect is to become familiar with the binding.

For the For the ATB Binding (Hike models), Ultra Binding (Alpine, Guide), the Control Binding (Trek, Explore), and the Optima Bindings (Stride, Pace) - follow these simple steps to make sure you have the proper fit every time.

Put the ball of your foot over the top of the hinge, centered on the snowshoe. Your toes should hang over the front of the foot bed.
Tighten the front strap first, followed by the heel strap and finish by tightening the strap over your instep.
The straps don't need to be overly tight. Just make sure they are snug. Now you're ready for your first adventure.
For the Pilot Binding (optional on Alpine and Guide models) it's even easier!
Put the ball of your foot over the top of the hinge, centered on the snowshoe. Your toes should hang over the front of the foot bed.
Slide the heel device forward until the heel strap engages the heel of your boot or shoe.
Insert the ratchet straps into buckles and ratchet until snug.

Quinoa

Health Nuts (also from Yoga Journal Magazine)

Nut/Serving Size Almonds (1 oz/about 23)
Good Because: Loaded with calcium and antioxidants.
Who Knew? One serving has nearly half the recommended daily allowance of vitamin E and as much antioxidant power as a cup of green tea.



Nut/Serving Size Hazelnuts (1 oz/about 20)
Good Because: Rich in immunity-boosting antioxidants and heart-healthy monounsaturated fat.
Who Knew? Hazelnuts are also high in tryptophan, the amino acid that's the precursor to sleep-inducing serotonin and melatonin. Eating a few before bed might help you fall asleep.



Nut/Serving Size Pistachios (1 oz/about 45)
Good Because: Packed with the antioxidants lutein and beta carotene, which reduce cholesterol.
Who Knew? One study concluded that eating three servings a day could reduce the effects of physical and mental stress on blood pressure.



Nut/Serving Size Walnuts (1 oz/about 14)
Good Because:The most significant nut source of omega-3 fatty acids.
Who Knew? Omega-3s boost the immune system and promote heart health. A half serving contains a little more than the recommended daily value.



Nut/Serving Size Pecans (1 oz/about 20)
Good Because: Great source of fiber and antioxidants.
Who Knew? One serving has the same amount of fiber as a medium-size apple.

Insight

"As children, our lives should support balanced growth and development of the body and mind. As adults; protect our health and promote our ability to be productive in the world. And as seniors; help us maintain health and inspire a deeper quest for self-realization."

(I read this in Yoga Journal Magazine)

Almond Milk

Almond Milk
Makes 3 servings

1/2 cup almonds, skins removed and soaked overnight
3 cups water
1 tablespoon agave nectar or honey
Pinch salt
1 teaspoon flax oil

Place the nuts, water, sweetener, salt, and oil in a blender and blend until smooth.
If it's still chunky, either continue to blend or strain the liquid through cheesecloth, then serve.

*Almonds are a powerhouse of protein and are high in monounsaturated fat, they also contain some polyunsaturated fats. Other nutrients that they provide are fibre, Vitamin E, calcium, zinc, selenium, magnesium, manganese, potassium, phosphorous, iron and copper.

Here is another recipe that I found online. Both of these recipes are considered to be very "cleansing" for the body. It is also recommended that you peel the almonds after soaking them..only takes a few minutes.

Ingredients:

1 ½ cups of raw almonds
4 cups of filtered or spring water
3-5 dates (optional)

Directions:

1. Soak almonds in water for at least six hours.

2. Drain soaked almonds, and blend with 4 cups of fresh water until you get a milk-like consistency. Blend with dates if you like your milk with a hint of sweetness.

3. Strain once to remove almond granules.

The result is a delicious, creamy milk that's free of added oils, concentrated sugars, and synthetic nutrients. This all-natural almond milk keeps for 3-4 days in an air-tight jar in the refrigerator.

Tips For Getting Your 25 - 35 grams of Fiber Each Day

Foods with fiber will do wonders for your general health as well as your fat loss program.

In order to be able to consume 25-35 grams of fiber in your high fiber diet, try the following tips.

1. Drink at least 2 liters of water a day

2. Get rid of the refined grains in breads and breakfast cereals - the less processed the food, the better for you. Go for 100% wholegrain breads, flours and cereals.

3. Always eat breakfast within an hour of getting out of bed. A homemade muesli mix of dried fruits, nuts, whole oats and bran with low fat yogurt is ideal.

4. Add high fiber foods to your usual meals and snacks. Bran can be readily added to yogurt, chickpeas, lentils or kidney beans and will add more flavor to a casserole. I personally add ground chia seeds to some of my meals and at times just have a drink of water with the seeds in the drink. I have a previous posting on the benefits of chia seeds in the diet.

5. Eat fruit, raw nuts and vegetables throughout your day and between meals as snacks.

6. Get some regular exercise. Exercise strengthens your abs and gets your gut working.

If you find all of this a bit difficult all at once, consider a fiber supplement to get you going (in more ways than one!)...keeping in mind that it is better to get your fiber from your food.

Is A Fiber Supplement Enough?

Q: Do I have to get my fiber from food? Is taking a fiber supplement enough?

A: Supplements provide only a very restricted type of fiber. Eating a diet of high-fiber foods usually incorporates various kinds of fiber, and that's healthier. Fruits, vegetables, and oats have plenty of soluble fiber. Whole grains, bran, legumes, and many fruits and vegetables are full of insoluble fiber. Both soluble and insoluble fiber add bulk and softness to the stool. Insoluble fiber remains pretty much unchanged by the time it reaches the intestines, whereas soluble fiber acquires a soft, jelly-like texture. Both make stools easier to pass.

The First 10 Steps To Extreme Self Care

Changes

From "Real Living" Newsletter

It is the beginning of February and a short month ago was New Year's resolutions time. This is a good time to "check in" with your self. Are you still working towards your goals or did life get busy and you haven't thought about them in a few weeks? This is so common and even more common with overly strict diets.

The real secret to weight loss is not going on and off diet plans over and over. It is finding a way to make small changes that become a permanent way that you live. This doesn't mean you won't have set backs. They are part of the process. Here are some questions to ask to get you on the right track of behavior change.

Am I following a temporary plan or doing something I can live with long term?

Do I feel positive and empowered by the changes I'm making?

Am I following a plan that makes my weight jump up every time I go off of it?

Am I focusing on behaviors and habits or counting calories and following menu plans that I can't recreate on my own?

Crazy Sexy Cancer

How To Increase Your Steps

Goal: 10,000 steps per day on your pedometer
Walk to and from school, college or your place of work every day
Walk part of your journey each day
At break-times go for a walk
Go shopping (grocery stores, local shops or shopping malls all offer opportunities to walk more)
Walk the dog more often or offer to walk someone else's dog
Go for a nature walk
Walk to visit a family member or friend’s house
Walk up and down stairs more often
Check out local tourist sites, playgrounds, places of interest
Take a walk on the beach
Train for a local charity walk

Fast Food Nutrition

A Hindu Blessing

I recognize you are the temple in which my spirit and creative energy dwell. I have created you from my need to have my spirit manifested on earth so that I may have this time to learn and grow.I offer you this food so that you may continue to sustain my creative energy, my spirit, my soul.I offer this food to you with love,and a sincere desire for you to remain free from disease and disharmony.
I accept you as my own creation.
I need you.
I love you.

(found on www.care2.com)

Eyeballing It

It is not practical that everyone have a scale with them to keep their portions straight. When at home it may be necessary for a little while until you get used to what a portion actually is. Many people believe that they are eating one portion when in fact they could be eating 5 times as much as they should. Bagels, for instance, have grown so large that they can be 4 or 5 servings of grains and not one.
So..if you don't have easy access to a food scale, it's helpful to use everyday objects to visualize healthy portions. Lisa Young, Ph.D., R.D., author of "The Portion Teller Plan," offers the following visual cues.

1/2 cup pasta or rice = half a baseball
1 teaspoon oil = water-bottle cap
3 ounces meat, fish, or poultry = deck of cards
1 ounce bread = CD case
1 ounce hard cheese = 4 dice
1/4 cup nuts = golf ball
1 potato (white or sweet) = computer mouse
2 tablespoons salad dressing = shot glass

First Published: January/February 2008

Garden Salad with Yogurt Cheese

Making your own yogurt cheese is easier than you may think; all it takes is a little time. It will be ready in three hours, or you can make it before you go to bed and let it drain overnight. I have an earlier post on making "yochee". It is so simple and so good.
Ingredients:
7 ounces Greek yogurt (whole milk or 2 percent)
2 tablespoons olive oil
1 1/2 teaspoons red-wine vinegar
2 tablespoons chopped fresh mint
sea salt and ground pepper
3 radishes, halved and thinly sliced
2 plum tomatoes, halved and thickly sliced
1 Kirby cucumber, unpeeled, thinly sliced
4 cups chopped hearts of romaine lettuce or other greens
Whole-wheat pita bread (optional)
Directions
In a small sieve lined with a dampened paper towel(I like to use a coffee filter) and set over a bowl, drain the yogurt in the refrigerator until it is thick and has the consistency of soft cheese, about three hours.
To make the dressing, combine the oil, vinegar, mint, and salt and pepper in a small container with a tight-fitting lid. Refrigerate.
In a large container with a tight fitting lid, place radishes, tomatoes, and cucumber; over vegetables with waxed paper, and then place lettuce on top of them. Cover the container and refrigerate.
To serve, remove waxed paper, shake dressing to combine, and pour over salad. Add crumbled yogurt cheese; toss to combine. Serve with pita bread, if desired.
Helpful Hint
If you can't find Greek yogurt, substitute another yogurt or use a storebought yogurt cheese, feta, or a soft goat cheese. Keep the salad and dressing separate, and toss before serving.
Serves 2

Soothe Away Anxiety

I found this tip online while searching for different photos for my blog.I know that I read it before when I came upon an article to do with chakra clearing. Deep breathing is always helpful...to anyone for any reason.

Ever been so frazzled that you feel as if you’re “not in your own skin?” Here’s a quick and easy technique inspired by Chinese medicine that counteracts that unnerving vibe by reconnecting you with your breath. The simple technique below will instill a sense of calm and help you feel more present within your body.

Choose a comfortable place to sit, preferably away from other people. Sit up straight and keep feet flat on the floor. Imagine, and feel, your feet being rooted and connected to the earth.
Place your hand on your chest. Place your other hand on your belly just below your navel.
Begin taking slow, deep breaths; concentrate on your body expanding and contracting. Visualize your energy sinking lower and lower into your body. In doing so, you create more stability, becoming more centered and secure within yourself. Continue this breathing exercise for one to three minutes.