Healthy Holiday Eating Tips

Top 10 Ways To Add Fiber To Your Diet

as posted on wheatfoods.org

1.Start the day off with a bowl of your favorite, delicious high-fiber cereal, such as frosted shredded wheat or whole grain raisin bran. (I like Fibre One myself)


2.Put fruits, such as berries, raisins, or bananas, on your cereal to increase your fiber intake by about 1 to 2 grams.


3.Combine the great taste of both whole grain and enriched grain breads in your family’s diet. For example, introduce whole grain taste to the family by using one slice of white bread and one slice of 100% whole wheat bread when making sandwiches.


4.Next time you are making any type of pasta, instead of using traditional pasta, choose whole wheat pasta. Even macaroni and cheese lovers can use whole wheat macaroni.


5.Substitute wheat bran for one-third of the all-purpose flour when making pancakes, waffles, muffins, or any other flour-based food.


6.When you feel the urge to start snacking, reach for a delicious muffin, pretzels, or baked pita chips instead of a candy bar.


7.If rice is what you crave, then steer toward brown rice, which offers increased amounts of dietary fiber, iron, and many B vitamins. Plus, it tastes exquisite.


8.Believe it or not, popcorn can be a healthy snack for you and your children. Just don’t use too much butter or salt on this whole-grain treat.


9.A great substitute for desserts is a bowl of fruit (especially raspberries, strawberries, and blueberries). Try whole wheat bread pudding with fruit, or perhaps a treat as tasty as a whole grain muffin strikes your fancy.


10.Leave the skins on fruits and vegetables such as pears, apples, peaches, and even potatoes, as opposed to peeling them off. Most of the fiber is in the skin, which will help the digestive tract and may prevent colon cancer.

Trailer For The Movie "You Can Heal Your Life"

I really enjoyed this movie. I have also read the book (borrowed it from the library) and have since put it on my "Christmas List". The movie really gives you lots to think about. The book has mostly affirmations where the movie goes into Louise Hay's life as well as the lives of a few other spiritual teachers - Dr. Wayne Dyer, Cheryl Richardson, Gregg Braden and others.

Quick, Easy & Healthy Lunch (Hummus-Red Pepper Wrap)

Hummus-red pepper wrap

• 1 whole wheat tortilla
• 3 tbsp hummus
• ½ cup spinach
•¼ cup sliced red pepper

How easy is that? Just spread the whole wheat tortilla with hummus and top with the spinach and sliced red pepper.

Deep Breathing

Place one hand on your chest and one hand on your stomach and breathe. If the hand on your chest is the one that is moving - you are only taking a shallow breath. When you breathe deeply the stomach rises and falls. If you want to see someone do it properly then watch a baby sleeping. They do it with ease.

Breathing deeply is a simple practice that you can use regularly.

Inhale deeply, slowly, (over a span of about 4 seconds), through your nose
Hold it for a count of 16 seconds
Exhale through your mouth, (over a span of about 8 seconds)
Repeat this process nine times.

It's important that this be a conscious activity for maximum effect. Remember to consciously control your body's responses. For example, if you're trying to relax your muscles, then you need to focus on the individual muscles telling them to relax. Often tension is an automatic response that turns into a state of being,so you have to remind your muscles how to behave.

Deep breathing lessens your physical response to stress — use it whenever you feel stress setting in. Relieving stress also helps to relax your bowels, helps to keep your mind clear — (use it whenever you feel unfocused),it increases the levels of oxygen to your organs — for this reason alone it should be done on a regular basis.