Are you one of the multitudes who swing thru McDonalds for a quick breakfast? Did you know you could throw together a nutritious smoothie in less time than it takes to go thru McDonalds? You can make a smoothie and clean up in 5 minutes.
Many folks want to improve their health but don't know where to start. Incorporating a smoothie for breakfast is a great and healthful first step to improving your nutrition and healthstyle. It's an easy way to get a portion of your "5 a day".
You might try this smoothie:
Pear Smoothie
8 oz almond milk
1 Pear
8 oz fresh apple juice
1 tsp plain greek yogurt
cinnamon (to taste)
ice cubes
Blend in blender.
Or you might try this one:
Chocolate PB Smoothie
8 oz almond milk
2 tsp plain greek yogurt
2 tsp organic peanut butter
1 scoop (chocolate) whey protein powder
ice cubes
Blend in blender.
Too many people treat physicians like mechanics. They don't take good care of their health and then expect their physician to fix it. It's much easier to stay well than to get well. Health must be nurtured with good nutrition and a consistent regimen of exercise. Health is home-made.
If you are a "drive-up" breakfast eater or even worse; don't take time to eat breakfast I would urge you to give having a smoothie for breakfast a try!
Next post we'll talk about GREEN smoothies. They are especially nutritious. Subscribe to this blog so you don't miss it!
Sunday, May 29, 2011
Monday, April 18, 2011
Why I Grow Food
It's my favorite time of the year. I'm anxiously planning my patio container garden. For the last several years I've grown veggies in containers on my patio. Despite all my years of observing my parents grow their garden there has been a learning curve. Last summer though, I grew an amazing amount of veggies in containers on my patio. It was delightfully fun!
Why do I grow food? There are so many reasons. First, the sheer joy of watching plants grow, blossom and bring forth fresh food. There is nothing like the succulent goodness of a fresh tomato. Growing your own food you have security in knowing how healthfully it was grown. There is great satisfaction and stress relief in planting and tending a container garden. It's very exciting when the first veggies appear! I use organic soil and growing in containers have no need of weed poisons. I also have not needed any poisons to get rid of pesky bugs but will use organic methods if bugs become a problem. Thus far I have successfully grown tomatoes, bell peppers, green beans, squash and zucchini. Here's a picture of part of last summers patio container garden:
Why do I grow food? There are so many reasons. First, the sheer joy of watching plants grow, blossom and bring forth fresh food. There is nothing like the succulent goodness of a fresh tomato. Growing your own food you have security in knowing how healthfully it was grown. There is great satisfaction and stress relief in planting and tending a container garden. It's very exciting when the first veggies appear! I use organic soil and growing in containers have no need of weed poisons. I also have not needed any poisons to get rid of pesky bugs but will use organic methods if bugs become a problem. Thus far I have successfully grown tomatoes, bell peppers, green beans, squash and zucchini. Here's a picture of part of last summers patio container garden:
Having only a small space in which to grow your container garden is not limiting. You are only limited by your imagination! It's fun to design your container garden. There are so many colorful containers from which to choose. What will you grow? What are your favorite vegetables? Is there a vegetable you've never eaten but would like to try? Do you want to grow tomatoes? There are many, many varieties of tomatoes from which to pick!
I hope you will consider planting a garden this growing season! It's a great project to get your kids involved in! It doesn't take a lot of space or even a lot of time and the benefits are many! Fresh veggies are terrific for your health! There is great joy in growing, harvesting and eating food which you grew. There's nothing more wonderful than the taste of freshly harvested vegetables!
You can do it! Start planning! Get out there and ENJOY!
Saturday, December 11, 2010
Gratitude: A Circle of Joy
If you've followed my blog you know I usually write about nutrition and transitioning to a healthier lifestyle. I do this for a few reasons. One of the most important reasons is the gratitude I feel about getting my life back from Lupus thru nutrition. A nurse friend of mine clued me into the power of nutrition and supplements. Helping others like I was helped is my way to pay it forward. Gratitude is a circle of joy.
As you can tell, today I'm not writing about nutrition. As a holistic nutritionist I try to look at the whole of life and that which supports wellness. How you interact with other people and what you think and tell yourself, as well as, the ability to see and treasure the good in the bad are all important in the foundation of your happiness and wellness.
It all starts with gratitude.
“You simply will not be the same person two months from now after consciously giving thanks each day for the abundance that exists in your life. And you will have set in motion an ancient spiritual law: the more you have and are grateful for, the more will be given you.” — Sarah Ban Breathnach
So I was overjoyed recently when my friend, Sue Ingebretson told me about The Gratitude Book Project. A book The Gratitude Book Project: Celebrating 365 Days of Gratitude (the national proceeds of which will go to four charities) comprised of an inspirational reading about gratitude for every day of the year. The co-authors of this book answered the question "What are you Grateful for?" in 200 words or less. I thought it was the coolest project ever!
I contacted the editor Donna Kozik and jumped into the project with both feet. Let me tell you putting my feelings about gratitude in only 200 words was tough! My first draft was 1500 words. I sat at my desk straining my brain for how to condense it down to 200.
“At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.” — Albert Schweitzer
I guess you could say Donna and Sue lit a flame within me. I'm grateful to Sue for letting me know about the project and to Donna for the opportunity. You know when you have to reach deep inside for the words to explain how you feel it's an amazing uplifting process. It wasn't easy but it was awesome!
The stories and lessons of gratitude in this book will indeed light the flame within you too. One of the coolest things about this book is the circle of joy it will ennervate. It blesses those of us who are co-authors in the project to share with you our reasons and thoughts about gratitude; blesses those who read it and feel more gratitude in their lives and lastly it will bless the four charities (ASPCA, Make-A-Wish Foundation, FeedAmerica and Women for Women) to which national sales proceeds go to. And it doesn't end there! The blessings will be paid forward to everyone all these people and organizations come in contact with. So you see how gratitude is a circle of joy. Isn't that cool?
I believe many, many lives will be changed by this book and am so very proud to be a co-author. In an effort to achieve Amazon Bestseller status and increase the National proceeds to the four charities we ask you to purchase this book on Wednesday, December 15th. It can be purchased here: http://amzn.to/fbXLpN God bless you !
As you can tell, today I'm not writing about nutrition. As a holistic nutritionist I try to look at the whole of life and that which supports wellness. How you interact with other people and what you think and tell yourself, as well as, the ability to see and treasure the good in the bad are all important in the foundation of your happiness and wellness.
It all starts with gratitude.
“You simply will not be the same person two months from now after consciously giving thanks each day for the abundance that exists in your life. And you will have set in motion an ancient spiritual law: the more you have and are grateful for, the more will be given you.” — Sarah Ban Breathnach
So I was overjoyed recently when my friend, Sue Ingebretson told me about The Gratitude Book Project. A book The Gratitude Book Project: Celebrating 365 Days of Gratitude (the national proceeds of which will go to four charities) comprised of an inspirational reading about gratitude for every day of the year. The co-authors of this book answered the question "What are you Grateful for?" in 200 words or less. I thought it was the coolest project ever!
I contacted the editor Donna Kozik and jumped into the project with both feet. Let me tell you putting my feelings about gratitude in only 200 words was tough! My first draft was 1500 words. I sat at my desk straining my brain for how to condense it down to 200.
“At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.” — Albert Schweitzer
I guess you could say Donna and Sue lit a flame within me. I'm grateful to Sue for letting me know about the project and to Donna for the opportunity. You know when you have to reach deep inside for the words to explain how you feel it's an amazing uplifting process. It wasn't easy but it was awesome!
The stories and lessons of gratitude in this book will indeed light the flame within you too. One of the coolest things about this book is the circle of joy it will ennervate. It blesses those of us who are co-authors in the project to share with you our reasons and thoughts about gratitude; blesses those who read it and feel more gratitude in their lives and lastly it will bless the four charities (ASPCA, Make-A-Wish Foundation, FeedAmerica and Women for Women) to which national sales proceeds go to. And it doesn't end there! The blessings will be paid forward to everyone all these people and organizations come in contact with. So you see how gratitude is a circle of joy. Isn't that cool?
I believe many, many lives will be changed by this book and am so very proud to be a co-author. In an effort to achieve Amazon Bestseller status and increase the National proceeds to the four charities we ask you to purchase this book on Wednesday, December 15th. It can be purchased here: http://amzn.to/fbXLpN God bless you !
Friday, October 8, 2010
Sci-Fi In The Grocery Store
Yesterday I perused the "health" food aisle at the grocery store. What an adventure! Venturing into the "health" food aisle is kind of like a sci-fi movie where nothing you see is as it appears.
First, I picked up a can of yummy looking soup. Label said "no added MSG". You would think if the label says "no added MSG" it wouldn't have MSG in it. Wouldn't you? Well, that's what they want you to think. It's a subtle lie. Read the ingredients list and many times you may find yeast extract, hydrolyzed soy protein, autolyzed yeast, hydrolyzed pea protein, carrageenan or sodium caseinate; all of which are sources of MSG. So no they didn't specifically add MSG just another ingredient which is a source of MSG. I still call that lying.
Then I looked at a bag of "natural" chips. Would you believe there was yeast extract in a bag of "natural" chips? Yup, there was.
I looked to see I was for sure in the HEALTH food aisle. You know Mapquest occasionally takes you off course. Yes, I was REALLY in the "health" food aisle.
And there was more deception to be found. How do you like "all natural" ice cream? Better read the ingredients. You just may find fake vanilla, alkalized cocoa, corn syrup, or partially hydrogenated soybean oil in your "all natural" ice cream.
Having pancakes for breakfast? Looking forward to that "Natural" maple syrup? Better read the ingredients. You just may find "artificial caramel coloring" in it.
All set for your "natural" peanut butter and crackers snack? Read the ingredients list. The "all natural" peanut butter may have added sugar.
I found product after product deceptively labeled. I suddenly got really hot. Nope, not a hot flash. Just so ticked off at the deception of the food industry.
Ohhhhhh don't even get me started about the foods marketed to children. They are HORRENDOUS and deserve a blogpost all to themselves.
So there you have it. There's not much in the "health" food aisle which is truly healthy. If you're going to persist in eating processed foods be sure to read the ingredients list and choose as wisely as you can. Do you realize the incidence of chronic illnesses rose parallel with the rise of the processed food industry? Keep in mind the healthiest foods are whole foods; the fresh vegetables and fruits in the produce department. You hardly need venture into any other aisle in the grocery store.
First, I picked up a can of yummy looking soup. Label said "no added MSG". You would think if the label says "no added MSG" it wouldn't have MSG in it. Wouldn't you? Well, that's what they want you to think. It's a subtle lie. Read the ingredients list and many times you may find yeast extract, hydrolyzed soy protein, autolyzed yeast, hydrolyzed pea protein, carrageenan or sodium caseinate; all of which are sources of MSG. So no they didn't specifically add MSG just another ingredient which is a source of MSG. I still call that lying.
Then I looked at a bag of "natural" chips. Would you believe there was yeast extract in a bag of "natural" chips? Yup, there was.
I looked to see I was for sure in the HEALTH food aisle. You know Mapquest occasionally takes you off course. Yes, I was REALLY in the "health" food aisle.
And there was more deception to be found. How do you like "all natural" ice cream? Better read the ingredients. You just may find fake vanilla, alkalized cocoa, corn syrup, or partially hydrogenated soybean oil in your "all natural" ice cream.
Having pancakes for breakfast? Looking forward to that "Natural" maple syrup? Better read the ingredients. You just may find "artificial caramel coloring" in it.
All set for your "natural" peanut butter and crackers snack? Read the ingredients list. The "all natural" peanut butter may have added sugar.
I found product after product deceptively labeled. I suddenly got really hot. Nope, not a hot flash. Just so ticked off at the deception of the food industry.
Ohhhhhh don't even get me started about the foods marketed to children. They are HORRENDOUS and deserve a blogpost all to themselves.
So there you have it. There's not much in the "health" food aisle which is truly healthy. If you're going to persist in eating processed foods be sure to read the ingredients list and choose as wisely as you can. Do you realize the incidence of chronic illnesses rose parallel with the rise of the processed food industry? Keep in mind the healthiest foods are whole foods; the fresh vegetables and fruits in the produce department. You hardly need venture into any other aisle in the grocery store.
Morning With Petie
It's another sunny but cool fall morning. Yes, a wonderful morning to have my morning green tea out by the lake. Took furkid Petie with me. He's a sedate, laidback little guy.
 |
| My Petie |
He barely blinks an eye at the ducks on the lake.Isn't he cute? He has a haircut in this picture. He is actually a long-haired chihuahua. Furkid Penny on the other hand wants to play with the ducks. Not conducive to a meditative morning tea. So furkid Penny is not on this meditative walk with us.
Sitting by the lake enjoying my tea this morning I thought to myself I am indeed blessed. I'm fortunate to be able to help people both as a respiratory therapist at a hospital and in my business as a holistic nutritionist. One niteshift at the hospital last year I had the privilege of watching the sunrise with a cancer patient. She was a delightful, perky lady; a truly amazing person. The sunrise was beautiful but that isn't why I will remember it. I will remember it because this lady had such an awesome spirit. I felt so privileged to be able to share the sunrise with this beautiful person.
Perhaps, just perhaps, cancer happening to this awesome lady didn't have to happen. According to the W.H.O. 70% of all cancer can be prevented thru proper nutrition. Perhaps, the standard american diet is what really killed her. Processed foods and fast foods are greatly lacking in the nutrients your body needs.
Do you realize coronary heart disease, cancer, stroke, diabetes, high blood pressure, obesity, dental diseases, osteoporosis, gastrointentinal diseases and atherosclerosis are associated with dietary causes? What you eat truly MATTERS. Food matters. Research is showing poor lifestyle choices can turn on bad genes. By proactively choosing a healthy lifestyle you may keep bad genes from turning on.
As I sat down to write this blog I thought of various patients, clients and friends who sporadically make attempts to eat healthier and exercise. I know it's their inconsistency which fuels their health problems. I thought about clients who only sporadically purchase vitamins for their children. They are unintentionally setting their children up to repeat their health mistakes. They are unwittingly teaching their children it's ok to put health second. What are you teaching your children by your actions?
Your body is designed to heal itself if given the nutrients it uses to do the job. Doctors don't heal broken bones. Your body does. When you fall down your body begins healing the scrape on your knee or arm. Did you know your body stops cancer every day? It does. Unless it doesn't have the nutrients it needs to do the job.
Health MUST be THE priority. As hard as it is to form new healthier habits; it's even harder to get well once you've fallen ill. Make your goal to be your healthiest! Wellness is the foundation of the quality of your life. Think about it. Without wellness you lose choice. Make your best choice now. Choose to have your best life.
How many times have you thought to yourself "gee I should eat better" or "I'll start tomorrow". You can start now! Pick one of these options to incorporate in your daily life. Then in seven days make another healthful change in your daily routine.
1. Have a green smoothie daily. (Need a recipe google one or ask me!)
2. Have a salad every day.
3. Drink 1/2 ounce water for every pound you weigh every day.
4. Eat a healthy breakfast!
5. Get the OK from your doctor and begin an exercise routine.
So what are you going to do? How are you going to feel 90 days from now? I'm hoping you're choosing to live your BEST life!
Tuesday, September 28, 2010
Two Furkids, A Lady and a Cat
Spent some time sitting by the lake yesterday pondering what I would write for this blogpost. I contemplated once again what I wanted to accomplish with this blog and how to better help folks with nutrition. My thoughts drifted to what an amazing journey I've had with Lupus.... and back to health. I've been in remission a little over six years. I think I can (and will) stop counting now.
I live here by the lake with two furkids and we (the furkids and I) have a cat. The cat is not a furkid. Cats don't join things. Cats run things. The two furkids, Petey and Penny, are chihuahuas. But they don't know that. The cat has a name also, Pounder. But he doesn't answer to it. He is however, really lovable. Well, lovable most of the time; but not when we get company. He lets company know in no uncertain terms how very unwelcome they are. Just because all they ever see are his teeth; no one believes he's lovable. Imagine that.
It's a really long story how I came to be so involved in nutrition but I'll make it shorter. I promise. You see in the middle of my journey with Lupus I met an RN who showed me how really powerful nutrition could be. When I met her I'd been dealing with Lupus for 16 years. Not one physician in all those years ever asked about my nutrition. Nutrition is what gave me my life back. That's why I went back to school and earned a Masters in Holistic Nutrition.
Well, that's part of the reason.
You see I have worked in respiratory care as a respiratory therapist for over 25 years. The really sad situations I've witnessed as a respiratory therapist and the amazing difference nutrition made in my life made me realize something very important.
We're killing ourselves. Is it to extreme to say that? Ummm.... I don't think so. The standard american lifestyle and diet are lethal. Every shift I work as a respiratory therapist this is validated to me. Our hospitals are full of people with lifestyle disorders. Disorders which didn't have to happen.
Food matters and what many, many of us are eating is seriously not healthy.
I don't know this little boy but he's right: http://www.youtube.com/watch?v=F7Id9caYw-Y
It's a hard thing to transition from the standard american lifestyle and diet. But like he said you can pay the farmer or you can pay the hospital. Over the years I've seen people with multiple admissions to the hospital. They would always reach for the next best drug but they almost NEVER paid serious attention to what they ate or gave much thought to exercise.
And I can tell you from experience as hard as it is to make changes in your life; it's easier to stay well than to get well.
I wish I could wave a magic wand and everyone would be eating the appropriate amount of veggies and fruits and consistently exercising and thinking positive thoughts. Unfortunately, there is no magic wand and I can only help those who raise their hands and ask.
You can raise your hand and ask by subscribing to my newsletter Empower Wellness at http://optimizetoheal.com/ . I hope I'll be seeing you. Don't worry the cat won't hurt you.
I live here by the lake with two furkids and we (the furkids and I) have a cat. The cat is not a furkid. Cats don't join things. Cats run things. The two furkids, Petey and Penny, are chihuahuas. But they don't know that. The cat has a name also, Pounder. But he doesn't answer to it. He is however, really lovable. Well, lovable most of the time; but not when we get company. He lets company know in no uncertain terms how very unwelcome they are. Just because all they ever see are his teeth; no one believes he's lovable. Imagine that.
It's a really long story how I came to be so involved in nutrition but I'll make it shorter. I promise. You see in the middle of my journey with Lupus I met an RN who showed me how really powerful nutrition could be. When I met her I'd been dealing with Lupus for 16 years. Not one physician in all those years ever asked about my nutrition. Nutrition is what gave me my life back. That's why I went back to school and earned a Masters in Holistic Nutrition.
Well, that's part of the reason.
You see I have worked in respiratory care as a respiratory therapist for over 25 years. The really sad situations I've witnessed as a respiratory therapist and the amazing difference nutrition made in my life made me realize something very important.
We're killing ourselves. Is it to extreme to say that? Ummm.... I don't think so. The standard american lifestyle and diet are lethal. Every shift I work as a respiratory therapist this is validated to me. Our hospitals are full of people with lifestyle disorders. Disorders which didn't have to happen.
Food matters and what many, many of us are eating is seriously not healthy.
I don't know this little boy but he's right: http://www.youtube.com/watch?v=F7Id9caYw-Y
It's a hard thing to transition from the standard american lifestyle and diet. But like he said you can pay the farmer or you can pay the hospital. Over the years I've seen people with multiple admissions to the hospital. They would always reach for the next best drug but they almost NEVER paid serious attention to what they ate or gave much thought to exercise.
And I can tell you from experience as hard as it is to make changes in your life; it's easier to stay well than to get well.
I wish I could wave a magic wand and everyone would be eating the appropriate amount of veggies and fruits and consistently exercising and thinking positive thoughts. Unfortunately, there is no magic wand and I can only help those who raise their hands and ask.
You can raise your hand and ask by subscribing to my newsletter Empower Wellness at http://optimizetoheal.com/ . I hope I'll be seeing you. Don't worry the cat won't hurt you.
Tuesday, May 11, 2010
Pondering Change
Pondered a lot lately and reached a few conclusions.
Resolutions are born out of our discontent.
We WANT to change. We truly do.
We want to lose weight, be healthier, more successful, more organized, etc.
So often we profess a desire for change and then continue to do the same things over and over as if the result will be different. We are married to our habits, to convenience...... to our comfortable life. Change requires ACTION which is sometimes uncomfortable, at least, at first.
It's so much easier to stay mired in our customary everyday habitual routine which is safe and comfortable.
Let me say this about "habit". Habit may be comfortable but it takes away our power of choice almost as much as illness does. One can't both, stay mired in habit, and CHOOSE to CHANGE. Give that one some thought.
May I suggest you look at making healthful changes this way....
If you love your life, you will want to take care of your body. If you were diagnosed with a life threatening disease you would change your diet.... you might even exercise more (if you could) ... but you wouldn't be doing those things because of what the scale said or how you feel about how you look. You'd be doing those things because you love your life and didn't want it cut short.
So my question to you is: Why wait till you get sick?
As hard as change is it's much easier to stay well than get well.
Your wellness is the foundation of everything good in your life. Every good thing you do to support your wellness will pay you back in the enhancement of some aspect of your life. Think about it. Wellness is integral to every part of your life.
You can make healthful changes, feel better, have more energy, and perhaps, decrease the amount of medication you take (with your physicians assistance). Don't attempt a lot of changes at once. Make one change at a time. When you're comfortable with that change go on to the next healthful change.
There's no time like the present to get started......
Resolutions are born out of our discontent.
We WANT to change. We truly do.
We want to lose weight, be healthier, more successful, more organized, etc.
So often we profess a desire for change and then continue to do the same things over and over as if the result will be different. We are married to our habits, to convenience...... to our comfortable life. Change requires ACTION which is sometimes uncomfortable, at least, at first.
It's so much easier to stay mired in our customary everyday habitual routine which is safe and comfortable.
Let me say this about "habit". Habit may be comfortable but it takes away our power of choice almost as much as illness does. One can't both, stay mired in habit, and CHOOSE to CHANGE. Give that one some thought.
May I suggest you look at making healthful changes this way....
If you love your life, you will want to take care of your body. If you were diagnosed with a life threatening disease you would change your diet.... you might even exercise more (if you could) ... but you wouldn't be doing those things because of what the scale said or how you feel about how you look. You'd be doing those things because you love your life and didn't want it cut short.
So my question to you is: Why wait till you get sick?
As hard as change is it's much easier to stay well than get well.
Your wellness is the foundation of everything good in your life. Every good thing you do to support your wellness will pay you back in the enhancement of some aspect of your life. Think about it. Wellness is integral to every part of your life.
You can make healthful changes, feel better, have more energy, and perhaps, decrease the amount of medication you take (with your physicians assistance). Don't attempt a lot of changes at once. Make one change at a time. When you're comfortable with that change go on to the next healthful change.
There's no time like the present to get started......
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