I hear from my clients over and over one of their biggest obstacles to transitioning to a healthier lifestyle is the nutrition part. What do you eat? Folks who have partaken of the standard american diet their whole lives are not equipped to eat healthy. So my mission is to give them the "tools" to change their eating healthstyle.
Let's start with salads because usually my first advice to someone transitioning to a healthier healthstyle (after advising the addition of a quality multi-nutrition supplement) is to add a salad everyday. Why? Because a salad can be a complete meal! It's easy, quick and nutritious.
Let's start with the salad dressing. The dressing is where lots of people go wrong! Opt for a dressing without preservatives, artificial flavors and colors, or chemicals like "stabilizers," or "emulsifiers." Read the ingredients before you buy any commercial salad dressing! Choose for health! I like several versions of Annie's salad dressings. Also, you can use fresh-squeezed orange juice or lemon juice as a dressing. Olive oil and vinegar makes a good dressing for your salad. You can even get vinegars which are flavored! Try Honey-Mustard dressing: mix together a little honey and your favorite mustard and a dash of your favorite balsamic vinegar. Or make a cucumber dressing: Blend in your blender 1 1/2 cups nonfat cottage cheese 1 tomato, peeled, seeded and chopped , 1 cucumber, chopped with or without skin, a dash of Salt and pepper to taste.
The Salad
Greens - I steer clear of iceberg lettuce for more nutrient-dense leafy veggies. Try field greens, a little kale, baby spinach, escarole, romaine. Stick with the darker lettuces which offer more vitamins and phytochemicals. Though cabbage isn't green, it's a good choice!
Vegetables - Think colorful! Broccoli, cauliflower, zucchini, asparagus, tomatoes, green beans, snap peas, carrots, radishes, avocado, bell pepper, beets and cucumber. When possible use organic veggies! There are studies which conclude organic foods contain about one-third higher amount of antioxidants than non-organically grown veggies.
Fruit - Raisins, apple slices, blueberries, orange slices, raspberries, blackberries give a salad some zip! Fruit also adds an explosion of health-enriching antioxidants to your salad!
Protein - Your salad can be a complete meal by adding a form of protein to it. Turkey, chicken, tuna, tofu, nuts, cheese, beans and/or eggs. Go easy on the cheese!
Grains - You can add a little bit of pasta to your salad. Stick with the whole wheat or multi-grain variety of pastas.
Here's a great recipe from Dr Ben Kim (drbenkim.com):
Sweet Potato and Lentil Salad Recipe
Makes about 8 small portions
Ingredients:
2 large sweet potatoes, peeled and chopped into half-inch pieces 2 cups green lentils, rinsed and drained 1 yellow onion, finely chopped 2 large carrots, finely chopped 2 garlic cloves, finely minced Extra-virgin olive oil Sea salt and pepper 1/4 teaspoon dried oregano (optional) Small handful torn parsley leaves (optional)
Directions:
1. Preheat oven to 400ºF.
2. Toss the sweet potatoes with 1 and 1/2 tablespoons of olive oil and roast for about 20 minutes, or until tender and caramelized. Give the sweet potatoes a good stir about halfway through.
3. While sweet potatoes are roasting, use a large pot to cook onions, carrots, garlic, and oregano in olive oil over medium heat. Stir frequently and cook for about 10 minutes, or until vegetables are slightly tender. Season with black pepper.
4. Add green lentils and four cups of cold water. Bring to a boil over medium to high heat, then set heat to low, cover with a lid, and let simmer for about 35 to 40 minutes, or until lentils are nice and tender.
5. Allow lentils to cool to room temperature. Gently fold lentils and other vegetables in with roasted sweet potatoes.
6. Give sweet potatoes and lentils a good drizzle with extra-virgin olive oil, sprinkle with sea salt and parsley, and enjoy.
Try this healthy and filling salad with a crisp green salad and a slice of a crusty baguette.
Many thanks to Gwyneth Paltrow for sharing this recipe. Be sure to check out her newsletter at Goop.com.
Bon Appetit!
As you transition to a healthier healthstyle I would strongly suggest (as recommended in the 2002June issue of JAMA) you supplement your nutrition with a quality multi-nutrition product. Consider VitaOne -Super Nutrition Made Easy
Here's what one of my clients says about VitaOne:
"I have to admit VitaOne is the best vitamins I have ever taken. I have fibromyalgia and possible lupus. These vitamins have helped me so much to feel better. I have more energy, and now can run after my 1-year-old Grandson. I could tell a difference after only one week of taking them. I HIGHLY recommend these brand of vitamins!! Eat healthy, exercise, and take your VitaOne's and you'll be amazed at the difference you'll see. I have even lost 42 lbs, and I contribute part of that to the VitaOne's cause of the increased energy, I coud move again, and get in exercise. Thanks Pam for telling me about these. I think I've been taking these 7 months now...don't remember lol....but so glad I started them :)"
To Your Health!
Showing posts with label VitaOne. Show all posts
Showing posts with label VitaOne. Show all posts
Wednesday, May 6, 2009
Thursday, April 30, 2009
The Answer Between Your Ears
One of the most misleading protocols of conventional medicine is having people pop a pill to "treat" high blood pressure as though it were a disease. When their blood pressure drops they conclude they have solved their problem. Many doctors are happy at this point also. Hmmm blood pressure is high .... pop a pill .... blood pressure comes down ... everybody is happy. If your doctor is happy at this point......RUN! That doctor is into SICKCARE not HEALTHCARE.
Masking a symptom does not address the cause and does NOT create wellness. The blood pressure was not high due to a deficiency of blood pressure medication.
What if the person:
excessively consumes salt? doesn't manage stress well? has a deficiency of magnesium? has a below normal vitamin D level? doesn't drink an adequate amount of water? lives a primarily sedentary lifestyle and is overweight?
Blood pressure medicine doesn't fix any of those situations. Yes, high blood pressure is dangerous and a person may need medication to get them out of a danger zone. But along with medication they should receive instruction in lifestyle changes. Most of the time people are placed on a pharmaceutical and left there.
Now tell me. Does it really make sense to you to take a drug and NOT address the REASON the blood pressure is high?
Pharmaceuticals are not panaceas. They have side effects which can themselves negatively impact your life. We have become spoiled by convenience and convenience is killing us. It would be nice if we could just pop a pill for any ill that shows up. The sales of pharmaceuticals illustrate a large part of our population buys into the myth of "wellness"-by-pharmaceutical". But though they are life-saving in acute situations pharmaceuticals rarely if ever are the whole answer to a chronic problem.
85% of all disease can be directly attributed to lifestyle. Many cases of hypertension can be solved with lifestyle changes. The answer is between your ears. It's being consciously aware of the choices you make. The healthful choice is rarely the convenient one.
Real wellness is created by addressing the cause of the symptom. High blood pressure is NOT a disease, it is a symptom of a deeper problem. It often signifies lax healthstyle habits. Symptoms are the way your body tells you something is wrong. It is your body crying out for something it needs. (Think nutrients, water, exercise!)
Don't be satisfied with popping a pill. Strive in partnership with your physician to make healthful healthstyle changes. You may just find you don't need that pill.
Would love to support you in your transition to a healthy healthstyle! Subscribe to Empowering Wellness Newsletter at http://optimizetoheal.com/ and get a free Ebook to get you started!
Super Nutrition Made Easy!
Masking a symptom does not address the cause and does NOT create wellness. The blood pressure was not high due to a deficiency of blood pressure medication.
What if the person:
excessively consumes salt? doesn't manage stress well? has a deficiency of magnesium? has a below normal vitamin D level? doesn't drink an adequate amount of water? lives a primarily sedentary lifestyle and is overweight?
Blood pressure medicine doesn't fix any of those situations. Yes, high blood pressure is dangerous and a person may need medication to get them out of a danger zone. But along with medication they should receive instruction in lifestyle changes. Most of the time people are placed on a pharmaceutical and left there.
Now tell me. Does it really make sense to you to take a drug and NOT address the REASON the blood pressure is high?
Pharmaceuticals are not panaceas. They have side effects which can themselves negatively impact your life. We have become spoiled by convenience and convenience is killing us. It would be nice if we could just pop a pill for any ill that shows up. The sales of pharmaceuticals illustrate a large part of our population buys into the myth of "wellness"-by-pharmaceutical". But though they are life-saving in acute situations pharmaceuticals rarely if ever are the whole answer to a chronic problem.
85% of all disease can be directly attributed to lifestyle. Many cases of hypertension can be solved with lifestyle changes. The answer is between your ears. It's being consciously aware of the choices you make. The healthful choice is rarely the convenient one.
Real wellness is created by addressing the cause of the symptom. High blood pressure is NOT a disease, it is a symptom of a deeper problem. It often signifies lax healthstyle habits. Symptoms are the way your body tells you something is wrong. It is your body crying out for something it needs. (Think nutrients, water, exercise!)
Don't be satisfied with popping a pill. Strive in partnership with your physician to make healthful healthstyle changes. You may just find you don't need that pill.
Would love to support you in your transition to a healthy healthstyle! Subscribe to Empowering Wellness Newsletter at http://optimizetoheal.com/ and get a free Ebook to get you started!
Super Nutrition Made Easy!
How Will You Feel In 90 Days?
I'm sure you've heard the old adage if you keep doing the same thing you'll keep getting the same results. Unfortunately, most of us aren't listening when it comes to our health.
How many times have you thought to yourself you need to eat better or exercise more? Do you find yourself out of breath after a flight of stairs? Are you tired much of the time? Are you "out of shape"? If you don't change anything in your lifestyle 90 days from now you will feel the same as you do right now ...... or maybe worse.
Do you realize five of the leading ten causes of illness and death (coronary heart disease, cancer, stroke, diabetes, and atherosclerosis) are associated with diet ? Not to mention high blood pressure, obesity, dental diseases, osteoporosis, and gastrointestinal diseases are also related to dietary causes. 85% of all disease can be directly attributed to lifestyle. YOU have control over your diet. And what you eat MATTERS!
Everything you eat eventually makes up every cell in your body. I'll say it again.
What you eat matters. Nutrient-poor junk food makes unhealthy cells which may not function correctly. Nutrient-dense food makes healthy cells!
Consider this:
Researchers with Vanderbilt-Ingram Cancer Center and the Shanghai Cancer Institute in China have discovered a possible link between a diet rich in certain vegetables and a decreased risk for breast cancer. The study appeared in the American Journal of Clinical Nutrition.
The World Health Organisation feels 70% of ALL cancer could be prevented with nutrition.
The Lewin Group http://www.lewin.com/ has done a study showing sickness and chronic disease can be dramatically reduced by supplementing with nutritional supplements.
In 2002 the AMA in their Journal of the American Medical Association recommended everyone supplement their diet with a multi-nutrition product.
A Harvard study of more than 87,000 female nurses ages 34 to 59 found a 41% reduction in heart disease risk among those who took vitamin E supplements for at least two years.
A study of almost 40,000 male health professionals ages 40 to 75 found a 37% lower risk of heart disease among those who took daily vitamin E supplements of at least 100 IU for more than two years.
A National Institute of Aging study of 11,000 elderly people found those who used vitamins C and E supplements had a 53% reduction in mortality from heart disease and a 42% reduction in death from all causes, compared with non-users.
And most of all consider this:
An important video lecture by Dr Dean Ornish --- very short but very important! ... it's well worth the few minutes. http://www.ted.com/index.php/talks/view/id/252 This was life-changing research! Surely what Dr Ornish had to say made you do a double take! Poor lifestyle choices can turn on bad genes. By proactively choosing a healthy lifestyle you may keep bad genes from turning on. Wow! it's all about your choices.
Are you aware the Journal of the American Medical Association and the United States Department of Agriculture have admitted that today's produce no longer has enough nutrients to keep us healthy? That's why it's been recommended everyone supplement their diet with a multi-nutrition product.
So what are you going to do? How are you going to feel 90 days from now?
I'm hoping you choose to live your BEST life!
Would love to support your transition to a healthier healthstyle! Subscribe to Empowering Wellness Newsletter at http://optimizetoheal.com/
Check out VitaOne - Super Nutrition Made Easy
How many times have you thought to yourself you need to eat better or exercise more? Do you find yourself out of breath after a flight of stairs? Are you tired much of the time? Are you "out of shape"? If you don't change anything in your lifestyle 90 days from now you will feel the same as you do right now ...... or maybe worse.
Do you realize five of the leading ten causes of illness and death (coronary heart disease, cancer, stroke, diabetes, and atherosclerosis) are associated with diet ? Not to mention high blood pressure, obesity, dental diseases, osteoporosis, and gastrointestinal diseases are also related to dietary causes. 85% of all disease can be directly attributed to lifestyle. YOU have control over your diet. And what you eat MATTERS!
Everything you eat eventually makes up every cell in your body. I'll say it again.
What you eat matters. Nutrient-poor junk food makes unhealthy cells which may not function correctly. Nutrient-dense food makes healthy cells!
Consider this:
Researchers with Vanderbilt-Ingram Cancer Center and the Shanghai Cancer Institute in China have discovered a possible link between a diet rich in certain vegetables and a decreased risk for breast cancer. The study appeared in the American Journal of Clinical Nutrition.
The World Health Organisation feels 70% of ALL cancer could be prevented with nutrition.
The Lewin Group http://www.lewin.com/ has done a study showing sickness and chronic disease can be dramatically reduced by supplementing with nutritional supplements.
In 2002 the AMA in their Journal of the American Medical Association recommended everyone supplement their diet with a multi-nutrition product.
A Harvard study of more than 87,000 female nurses ages 34 to 59 found a 41% reduction in heart disease risk among those who took vitamin E supplements for at least two years.
A study of almost 40,000 male health professionals ages 40 to 75 found a 37% lower risk of heart disease among those who took daily vitamin E supplements of at least 100 IU for more than two years.
A National Institute of Aging study of 11,000 elderly people found those who used vitamins C and E supplements had a 53% reduction in mortality from heart disease and a 42% reduction in death from all causes, compared with non-users.
And most of all consider this:
An important video lecture by Dr Dean Ornish --- very short but very important! ... it's well worth the few minutes. http://www.ted.com/index.php/talks/view/id/252 This was life-changing research! Surely what Dr Ornish had to say made you do a double take! Poor lifestyle choices can turn on bad genes. By proactively choosing a healthy lifestyle you may keep bad genes from turning on. Wow! it's all about your choices.
Are you aware the Journal of the American Medical Association and the United States Department of Agriculture have admitted that today's produce no longer has enough nutrients to keep us healthy? That's why it's been recommended everyone supplement their diet with a multi-nutrition product.
So what are you going to do? How are you going to feel 90 days from now?
I'm hoping you choose to live your BEST life!
Would love to support your transition to a healthier healthstyle! Subscribe to Empowering Wellness Newsletter at http://optimizetoheal.com/
Check out VitaOne - Super Nutrition Made Easy
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