Making Healthy Affordable

My Dad taught his grandchildren a lot about Affordable Health Care and it wasn't from an act of legislation.  It was right in his backyard in a thing called a GARDEN!  Plant, grow, harvest, cook and eat health fresh food and the cost: seeds, soil, water and time.

From an apartment patio planter to a backyard plot, it is all good and highly beneficial.

Here's what we get with the garden health care plan:

• Vitamin D from the sun when we are outside planting or tending to it and after a long winter many of us are Vitamin D deficient
• Physical activity- you work your legs, buttocks, arms, shoulders, neck, back and abdomen as you work in the garden digging, planting, weeding.  Plus you will be stretching (as you reach) and lifting (soil,  watering can, mulch, etc.).
• Stress reduction - gardening is so different from the rushed pace of life so it gives your mind a break. Researchers are finding that the mental break is therapeutic and practically equivalent to prayer and meditation. And we all know how expensive stress is to our health.
• Children Avoid Nature Deficit Disorder - A term coined by author Richard Louv who maintains that children are disengaged from nature because they are indoors all the time using technology.  Young people need this slow down therapy as much as adults. Then who knows, we'll have a generation of college kids who have fresh herbs and tomato plants in their dorm windows to spike up their ramen noodles and won't need you to hire a therapist for them.
• Fresh Healthy Food at a Low Cost - the largest investment is time because seeds or plants and dirt are super cheap.  Just go armed with coupons and talk to the experts at your favorite garden center about what will be easiest for you to plant and in time you can cross it off your grocery list and eat it fresh.

Okay, I hear you...now days who has time for gardening? Well we have time for whatever we think in important and when you look at the benefits you may find it is time well spent.  Plus the initial planting is probably the largest time slot so do it during Spring break or Easter break then it's all about maintenance which doesn't take that long.

Check this out...A friend of mine was thinning out her collards and gave me some plants in 2008 that we put in our little garden.  They didn't do so well 2009 but last year we enjoyed them and believe it or not we are eating some for dinner TODAY from that same batch!  Cha-ching!!

Pre-Teen Cooks Delicious Healthy Breakfast...And It Wasn't Cereal!

It was all for a science class assignment but having my son pre-plan and prepare a healthy well balanced breakfast for the family is something I could definitely get used to.

His assignment was to plan a meal including all the USDA Pyramid food groups (fruits, vegetables, grains, proteins, dairy and oils), shop for it, prepare it then determine if there was a difference in cost with eating the meal at home compared to eating it at a restaurant. 

Now that's the kind of homework I like - it covered fractions, chemistry, economics, reading, writing and nutrition.  Got to slap the teacher a high-five for this one. 

Not only was it a treat to get a break from cooking as and an added bonus we saw our little man, who generously opens up his parent's wallets while keeping his under lock and key in the vault, gain a new appreciation for why we try to eat most of our meals at home.  The size of the eyes when the computation showed a $30 savings presuming that baby brother would get to eat free was priceless.

He made up his own French Toast recipe.  It was so good we had to share it:


Lil C's French Toast


8 slices of Sprouted Whole Wheat Bread
1 large egg
1 cup Unsweetened Vanilla Almond Milk (or milk of choice)
1/2 tsp Cinnamon
1/4 tsp Nutmeg
1/4 tsp Ginger
1/8 tsp Cloves
1 tsp Vanilla Extract
Cooking Spray
Powdered Vanilla (optional)
Melted Ghee (optional)

Syrup:  1/8 cup Brown Rice Syrup, 1/8 cup Maple Syrup, 1/4  cup hot water

• Combine egg, milk, spices and extract in a bowl and blend well
• Spray a griddle/skillet with cooking oil and warm on low heat 
• Dip bread in egg mixture and immediately put in pan. Cook for 2-3 minutes then flip over to cook opposite side until crispy
• Drizzle with 1/4 tsp of melted ghee and Garnish with powdered vanilla
• Dip in the special syrup mix

Our French Toast came with Baked Cinnamon Apples, Scrambled Egg whites and a Sweet Potato Smoothie.

Let the young people in your life take over your kitchen for brunch with this easy healthier french toast recipe!!

Time To Spring Back from the Spring Forward

Who knew that just a single hour could make such a huge impact on your week.  If you have felt a little more sluggish than usual this past week, it is most likely due to losing an hour from Daylight Savings Time (DST) this past Sunday.

Research shows that the effects of losing an hour may have a range of effects on health from feeling tired for a day or two to an increased risk of heart attack, traffic accidents and suicide during the first few weeks of DST.

So how do we deal with the time change? And when will be fully adjusted? It can reportedly take up to two weeks for school aged children to adjust.   


So here are a few ideas to help us all Spring back from the :

o   Go to Bed On Time. Resist the urge to stay up late or let your children to stay up later than usual.  Use the weekend to get to a regular bedtime.

o   Darken the Kids' Room. Kids’ biological clocks are closely synchronized with light and since it doesn’t get dark until later, darken the room with curtains, shades, blinds, dark sheets, temporary blinds or whatever you have to block out the light. 

o   Rise and Shine.  Wake up a little earlier over the weekend, even if you don’t have to be anywhere.  Start the day off with exercise or some form of physical activity to get the serotonin flowing and release some endorphins (feel good hormones).  Then have a healthy breakfast to reset your eating patterns. This will help you and the young people in your life get those body clocks back in rhythm.

o   Enjoy the Sun. Science doesn't have to tell us that after we have been hibernating all winter the sun feels good and give us extra energy.  Something about getting outside makes you feel good so get out there and enjoy it! 

o   Zap the Nap. Adults may want to limit naps to a 20 minute power nap so that you are not up too late.  For the kiddos, if naptime goes to late into the after then bedtime is sure to be a struggle so end it for them if they don’t wake up early enough.

o   Tune Out. Stay away from any form of technology during the hour before going to bed and opt for a warm bath, a gentle massage and reading a good bedtime story.

    

We hope these tips help you get your rest and Spring into action!

You Need A Quick Laugh Break Today + Greens with Caramelized Onions

A joyful heart is good medicine, but a crushed spirit dries up the bones. Proverbs 17:22 ESV

There was a man who had been trying to lose weight, although he had been doing more 'hardly working' than 'working hard.'  He went in to weigh himself on the scale and his wife peered in to check on him.  As he stepped on the scale he took a deep breathe and sucked his belly in as far as he could. His wife asked "Why are you doing that?  It's not going to help." He replied "Sure it will, now I will be able to see the numbers!"

Thanks to my oldest son who is a prankster and jokester for this joke.

What does it take to make you laugh?  Are you so serious that you get offended and defensive by a tease or find it hard to get the punch line of a joke?  Do you complain a lot?  Do you find it hard to see the humor is everyday life and take yourself seriously?

If so you may want to lighten up for your health.  So far research is showing that laughter is good for your health. Here's what can happen when you laugh:

• Stress Management: Stress hormones like cortisol and adrenaline are reduced and health boosting hormones like endorphines and anti-body producing cells are increased promoting immunity and lessening the physical effects of stress.
• Perspective Shift: When you lighten the mood it is easier to see things in a positive light.  The glass becomes half full rather than half empty, the sky is partly sunny rather than partly cloudy.
• Ab Work: If you laugh hard enough those abs get engaged and start contracting. This is good news since physical activity is cumulative even this little bit will count!
• Socially Contagious: When you smile or laugh, it lifts the mood of those around you.  Think about it, who would you rather be around the before or after grinch? We are drawn to the happy people in our lives so let's be one of them.

At times I know I can get into lemon mode and when I hear the kids or my husband calling me the grinch I know I am being a sour puss.  The grinch is our cue to each other to lighten up.  

My Dad taught me that life is too short to not enjoy it and make the most of it.  I was blessed to grow up in a big extended family where smiles and laughter came in generous portions and we didn't always take ourselves too seriously. We have a few comedians and practical jokers that kept us going and still do.  Who knew that studies would start showing that it's good for our health too!

Collard Greens and Caramelized Onions

¾ Pound Collard Greens (6 or 7 cups, chopped)

1 tablespoon extra virgin olive oil

3 onions, sliced into thin crescents

3 cloves of garlic, minced

2-3 cups low sodium vegetable broth

Sea Salt and fresh cracked Pepper to Taste

Apple Cider Vinegar (optional)

1. Wash collards, remove stalks and stack 4 to 5 leaves.  Roll them up and slice into strips, approximately ¼ inch wide.   
2. Bring 2 to 3 cups of broth to a boil in a sauce pan with a lid.  Add collards, cover, and cook over high heat for 8 to 10 minutes, stirring occasionally. 
3. While greens are cooking, in a large skillet or cast-iron pan, heat oil over medium heat.  Add onions and sauté for 5-7      minutes, until golden and sweet.  Take care not to burn.  Add garlic and sauté for another 2 to 3 minutes, until golden
4. Check on the greens while onions are cooking.  The greens are cooked when they are tender but still Bright green.  Drain in colander and set aside.
5. Add cooked greens to onions and garlic.  Cook for another 1 to 2 minutes to heat through.  Serve hot, drizzled with additional olive oil or apple cider vinegar if you dare and seasoned with a little sea salt and pepper to taste.

Did You Hear the Latest About Teens, Soda & Heart Health?

Heart disease is the leading cause of death for both men and women in the United States and is often perceived as an “older person’s disease.” But now according to a first-of-its-kind study reported in Circulation: Journal of American Heart Association even the Now Generation can’t have a ‘whatever’ attitude about heart health.

Research shows that teenagers who consume a lot of added sugars in soft drinks and foods may have poor cholesterol profiles — which may possibly lead to heart disease in adulthood. (No worries I've got a Healthy Soda Recipe below :-)

“Added sugars” are any caloric sweeteners (e.g. sugar, brown sugar, high fructose corn syrup, fructose, fruit juice, honey, maple syrup, cane sugar, organic cane juice, etc.) added to foods or beverages by the manufacturer during processing or by the consumer.

The National Health and Nutrition Survey (NHANES) of 2,157 teenagers (ages 12 to 18) found the average daily consumption of added sugars was 119 grams (28.3 tsp or 476 calories), accounting for 21.4 percent of their total energy. To put sugar content in perspective:

o   12 ounce can of fruit flavored drink or soda = 7-10 tsp of sugar

o   brownie  = 4 tsp sugar

o   chicken nuggets  = 3 tsp sugar

o   plain slice of bread = 1-2 tsp sugar

 So you can see how quickly it can add up. This is especially true since sweet things have lost their status as treats and are everyday foods.

Recently, the American Heart Association recommended a specific upper limit for added sugars intake, based on daily individual caloric needs the amount of energy the person expends, sex and age. For example, 1800 calories might be the appropriate amount for an average teenage girl ages 14-18, she would need no more than 100 calories from added sugars. An individual with a requirement of 2200 calories per day would drink or eat no more than 150 calories from added sugars.

Teens consuming the highest levels of added sugars had lower levels of high-density lipoprotein levels (HDL), the good cholesterol, and higher levels of triglycerides and low density lipoproteins (LDL), the bad cholesterol. Here are a few of the study highlights:

• Consuming high amounts of added sugars in soft drinks and foods in adolescence is associated with poor cholesterol profiles and poor diet quality, possibly leading to heart disease in adulthood.
• Teens who ate the highest levels of added sugars had lower good cholesterol levels and higher bad cholesterol and triglyceride levels than those with the lowest intake.
• Overweight or obese teens with the highest levels of sugars intake had increased signs of insulin resistance.

The good news for teens is that the chances of heart disease can be reduced when you take steps now to prevent and control factors that put people 25 and older at a greater risk.  The research author   Jean Welsh, MPH, PhD, R.N. suggests reading labels of the foods and drinks you consume and replacing sugary drinks with water since the largest contributor of added sugar was found to be from beverages.

Healthy diet and lifestyle are the main weapons you have to fight heart disease.  The sooner you start the better and the easier.  Adults have done a good job of making it seem harder than it really is.  But the bottom line is the overall pattern of choices you make and your daily habits are what matter.  So make them count!

HEALTHY SODA RECIPE

6 ounces sparkling water

4 ounces cran-apple juice, apple juice, cranberry juice, orange juice or pineapple juice

1 lime wedge

Serve cold and enjoy!!

3 Reasons To Give It Up for Ash Wednesday

Albert Einstein said “insanity is doing the same thing over and over again and expecting different results.”  Now that we have officially blown all of our recurring New Year’s resolutions it’s time to get back to our senses.

Ash Wednesday, which marks the beginning of the 40-day lent season leading up to Easter, is TODAY!  During Lent many Christians examine their hearts and make sacrifices that will help them gain a renewed focus of Christ’s ultimate sacrifice and to be reminded that following Christ means dying to self every day.  

So here’s an idea - GIVE UP DIEting this year for Lent in exchange for a Christ Focus for your weight loss and wellness goals. Switching this focus may be the key to the real heart changes that will ultimately change our bodies.

Here are three reasons why:

1.     Dieters Gain More Weight: Scientific studies have shown that one-third to two thirds of all dieters regain more weight than they lost within four (4) years.  Restrictive diets are temporary fixes that make you focus on food even more, stress you out and in the end set you up for the likelihood of regain. - Whenever I dieted all I ever thought about was FOOD.

2.   Results Not Typical: Most diets promise you much of the same (in small writing, of course) “results NOT typical.” Yet we keep going back for more of this ‘promise.’  Meanwhile what has become typical is the soaring rate of overweight and obesity which has propelled lifestyle diseases like diabetes and cardio vascular diseases while diet companies prosper.

3.     There is no perfect diet: In a study examining diets with different proportions of carbohydrates, protein and fat, researchers found that it made NO difference what kind of diet people followed. By reducing calories they initially lost weight but after two years average participants had regained weight and were on a path to further regain.

  

What’s that tell you?  WARNING - Stop dieting! Stop going insane!

Do something different for Lent – rely on your faith to make lifetime lifestyle changes.  This begins with a change of attitude of the mind and heart where we:

1. Go to God. Create a new habit of going to God rather than food, shopping, people or things for comfort
2. Be Content. Practice contentment by being grateful for our daily bread 
3. Get God Power. Passionately pray and rely on God’s power rather than will power to gain the self-control and discipline to reach our goals (2 Corinthians 12:10).

So with dieting aside, here’s MY plan: I am going to give up and severely limit the laptop and texting time that affects my work/family balance.  This will carve deep into my evening and nightly tech time…HELP ME JESUS!! It’s silly and small but for me a sacrifice because I am addicted to my technology. I can already see I will be going through tech withdrawal and calling on his name. Pray for me PLEASE!! J But the point is I will be closer to Christ because of it and that is the root of wellness.

As you pray about whether you will observe lent consider a sacrifice that moves you towards a lifetime lifestyle of wellness because “with God all things are possible” (Matthew 19:26). 

Soup's Still On! Use up the last Butternut Squash with this Recipe

Spring may be around the corner but we still have a few more soup days to enjoy before the weather breaks for good.  If you still have one of the winter squashes in your kitchen or want to pick one up here's a quick easy recipe for a healthy comfort soup.

Butternut Squash Soup

1 medium sized butternut squash (approximately 3-4lb) or 4 cups

½ tbs ghee

½ tbs coconut oil or olive oil

½ cup onion diced

1 tbs minced garlic

1 cup milk (organic skim, unsweetened almond or your favorite)

½ cup unsweetened apple sauce

2 cups vegetable stock

1-2 tbs local honey

1 tsp pumpkin spice

½ tsp curry powder

¼ tsp sage

Garnish: freshly ground pepper & plain fat free yogurt

o Preheat oven to 400˚
o   Prick squash with a fork and place it whole on a cookie sheet or large pan. Roast it in the oven for 45 minutes until soft.
o   Once squash is cool, cut it in half and remove the seeds. Scoop out the flesh into a bowl, mash and melt the ghee in it and set aside
o   In a saucepan sauté onion and garlic in the coconut oil until translucent.
o   Put squash, onion mixture and all remaining ingredients in blender and puree.  Be sure to allow the steam to escape through the top hole and cover with a towel so that there is no explosion
o   Pour blended soup in sauce pan and bring to a boil then reduce to simmer.
o   Ladle in bowls and garnish with fresh pepper and 1 tbs plain yogurt
Enjoy your sweet warm treat!

5 Ways To Get Better Results Outside the Gym

Been going to the gym, exercise class or walking the park to get your daily work out in?  Well, good for you! Keep it up. But, if you are not seeing the changes you want to see, taking a look at your life outside the gym is a good place to start.

We live in a convenience society where our fingers do the walking. Drive-thru fast food & dry cleaning, curb side and home delivery for groceries and restaurant take out. Internet shopping for everything from household goods and books to clothes and electronics. You can sit in one spot and get  any and every thing from right there. I know because I am a huge Amazon fan and anything I don't think I can find I get on line.  I know I am not alone because just this weekend when my sister-in-law was visiting she went on a 10 minute shopping spree right on her iPhone while relaxing in a chair.  Guess we can add to the 'couch potato' the 'thumb potato' and the 'mouse potato.'  That's a whole lot of sitting.

If we are not careful, the gym or our daily workout might be the only time we move and for most of us that is not quite enough.  Good news is that we don't necessarily need to carve out more time for the workout.  All you may need to do is Stand Up (more) and Eat (better)!  In fact The Cooper Institute, where I did my Personal Training certification has launched a new campaign to help out.  Did you know that you burn about 33% more calories when you stand? That's what I call an easy solution.

Here are a few simple things you can do starting now:

1.     Sit less Stand more like when you are sending e-mails, texting or on the phone; you might even move your laptop from your lap or desk to a counter where you can work standing. (I'm standing now :))

2.     Lose the remotes. Get up to change the channel rather than use your remote. Hide the magic wands so you'll remember to move but try to remember that this is the plan otherwise you might forego changing the channel in a frenzied search for the remotes.

3.     Take 1-2 minute breaks from your desk every 30 minutes and walk around, march in place or do a few simple stretches.

4.     Walk and Talk. Whether you are at home or in the office, go in person to ask your neighbor a question. Have a walking meeting rather than a conference call. You’ll probably be more alert anyway.

5.     Eat more color and Drink less color. Fortunately you don’t have to know all the nutrients that are in the various fruits and vegetables because you are bound to get it right if you have a colorful variety on your plate (e.g. sweet potato, red chard, spaghetti squash, tomato sauce, etc.) Then when it comes to the accompanying beverage stay clear. Drink more “Crystal Punch” than coffee, soda, juice or tea to stay hydrated and save on calories.  Nothing beats water

Check out the Cooper Institute website to learn more www.standupandeat.org.

Unrealistic Expectations? + Brown Rice Part 4 Dessert

Ever set a goal and think 'there is no way under the sun I'll reach this goal' or that it is totally unrealistic? I know I have and it is those laughable,  'are you out of your mind' ones that I have decided to set and take to God. Who am I with my finite mind to limit an infinite God?

Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever!  Ephesians 3:20-21

If He wants to do it, He can and then some. And the best part is that our wildest imagination can't even fathom what He is capable of doing.  So, yes we can take these lifestyle goals that we have to God and expect that He can use His power to help us along!

Brown Rice Part 4 Dessert
Brown Rice Puding
2 cups steamed brown rice
1 cup milk (lowfat organic dairy or unsweetened vanilla almond)
1 tsp ghee (clarified butter)

¼ cup raisins

¼ cup craisins

2 tbs sweetener (local honey, maple syrup or 1 tsp stevia)

1 tsp vanilla flavoring

½ tsp coconut flavoring

1 tsp cinnamon

¼ tsp nutmeg

¼ tsp ginger

1/8 tsp cardamon

2 tbs dried shredded coconut

In a sauce pan saute the raisins, craisins in ½ tsp ghee until they are puffy.  Add the rest of the ghee and mix in the rice, coconut and spices stirring continuously until well blended.  Add remaining ingredients then pour the mixture into a baking pan. Bake in the oven at 350˚ for 15-20 minutes. Serve warm and top with whip cream (optional).

Mmmmmm rice is so good!

Brown Rice Part 3

'Waste not want not,' is the old familiar saying, and we are applying it to brown rice this week! Who knew that brown rice could be so versatile and tasty?  You can cook a big pot and keep re-using it, or you can take the left overs from the Chinese order and repurpose it for a new breakfast, lunch or dinner.  This rice stores well and will still be gluten free, full of fiber and flavorful!

Fried Brown Rice

1 ½ tbs sesame oil

1 small onion diced

1 green onion chopped

1 tbs minced garlic (3-4 cloves)

½  cup mixd vegetables

¼ cup water chestnuts

4 mushrooms thinly sliced

¼ cup baby corn

1 egg, beaten

1 cup steamed brown rice

3 tbs lite soy sauce or 2 tbs shoyu

1 tbs rice wine vinegar

1 tsp ginger

½ cup water

• In a bowl combine 1/2 tbs sesame oil, soy sauce, rice wine vinigar, ginger and water, stir well and sit on the side.  
• In a wok or large skillet saute onions, garlic, mushrooms, vegetables, chestnuts and corn for 3-4 minutes in remaining sesame oil. Set vegetable mix to the side. 
• Spray pan with cooking spray and scramble egg. Break the egg into small pieces and add vegetable mix back in.
• Add rice and mix well
• Stir in the sauce, seasoning the entire mixture of rice and vegetables and cook for another 2-3 minutes

Now you have another brand new rice dish!  Still have rice left over?  We've made it for breakfast and now for dinner. Tomorrow we will make a rice pudding for dessert!

Did You Get Dressed Today? + Brown Rice Part 2

Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience. - Colossians 3:12

I don't remember being taught how to dress myself but as I am coaching my two year old to get his arms in his shirt, I realize that dressing is a learned skill. It's also a necessary skill.

Every day we wake up and a part of our morning routine is to get dressed.  We'd never leave the house naked.   In fact we typically check the weather to make sure what we wear will be appropriate for the temperature.  And many of us have dress codes for work or school that we must follow.

What we wear can say a lot about who we are.  When we see a person in blue slacks and a gray or light blue shirt with red accents we know they are US Postal workers, we see someone dressed in brown our first guess - UPS, then we see someone with a long white coat we fix our mouths to say "Dr."  Most folks who know me have described my dress as sporty (a nice way of saying I wear a lot of sweats) and as a fitness professional that is kind of my identifying uniform.

But more than the clothes we wear that cover our bodies and reflect who we are, there are spiritual clothes we should be dressing up in everyday. This lifestyle of living for Christ requires a daily uniform of compassion, patience, kindness, humility and gentleness.  So make sure you are getting dressed every day and not trying to save this for a special occasion!

Brown Rice Part 2

Brown Rice Breakfast Porridge

1 cup leftover brown rice
½ cup steel cut oats
2 cups water
¼ cup raisins
1 tsp cinnamon
¼ tsp ginger
¼ tsp nutmeg
1 tbs sliced almonds
¼ cup low fat milk
1 tbs honey (optional)
1 tsp ghee or buttery spread (optional)


 Combine 1 cup water and the steel cut oats in a pot the night before.  In the morning when you wake up add ½ cup water and turn pot on to bring to a boil then lower flame.  When oats are tender add rice, remaining water, raisins, spices and ghee.  Stir to blend together well and cook until creamy 5-7 minutes.  Serve and sweeten with a drizzle of honey, add milk and garnish with almonds.


Tomorrow Seasonal Brown Fried Rice