My Path to Wellness

16 Bean Soup

2011-11-10T10:35:00.001-08:00

This is a great recipe that I found online for making 16 bean soup. I changed it slightly, because the original instructions had you add the beans dry, without soaking or rinsing them beforehand. I much prefer to soak them and discard the rinse water before eating them, just personal preference I guess.

16 BEAN SOUP

1/2 pkg. 16 bean soup

1/2 lb Italian pork sausage

1 onion, chopped

3-4 cloves garlic, minced

1 Tbsp olive oil

2 cans low sodium chicken broth

1 can diced tomatoes, pureed

2 bay leaves

1/4 tsp dried oregano

1/4 tsp dried basil

1/4 tsp crushed red pepper

3 stalks celery, thinly sliced

1/2 lb baby carrots, diced

salt and pepper to taste

Rinse beans and remove foreign material. Place in large pot and add water until beans are covered and water is 2 inches above beans. Bring to a boil and cook for 2 minutes. Add more water to cover beans if needed. Let soak overnight. Discard water and rinse well.

Crumble sausage in skillet with olive oil and saute until slightly browned. Add onions and cook until transparent. Add garlic. Add chicken broth to deglaze pan and transfer to a crockpot.

Add remaining ingredients except for tomatoes. Set crockpot to high setting and cook for 2 hours, then set to low and simmer until beans are very tender. Add tomatoes during final hour of cooking. Remove bay leaves before serving.

Healthy Snacks

2011-11-01T12:25:00.001-07:00

For me, one of the biggest challenges to eating healthy has always been snacking. How do you overcome that urge to snack in the mid-morning or late afternoon? With my new training as a health and nutrition counselor, I really felt the need to step up and start living what I am preaching! It's difficult, if not impossible, to eat healthy 100% of the time. But I knew I could make major improvements in the foods I was snacking on.

At IIN, it's all about "crowding out" the bad foods and adding in good ones. So I made a commitment to always have a bowl of fresh fruit on my kitchen counter, even if it means I have to visit the grocery store or farmer's market more than once a week! I also committed to eat three of those fruits a day, and then if I still want a not-so-healthy snack after that, like chocolate, I can have it.
I also try to keep a stash of nuts on hand for munching on. Just be sure to limit the amount you eat by putting some in a small cup or baggie. It's easy to eat a lot of this treat without realizing it. Natural (no salt added) is best, but if you must have a little salt, look for nuts flavored with sea salt.
Another great snack I discovered is a brown rice cake with a little natural peanut butter spread on top. It satisfies my sweet craving, leaves me feeling satiated, and has less than 50 calories if you go easy on the peanut butter! It's also awesome with a little honey on top!
There are some days, most days actually, when I just have to have the chocolate! I have discovered this treat is even more special when I treat myself to the really good, more expensive dark chocolate with 70% or more cocoa. It's very rich and creamy, and usually one or two squares satisfies my craving.

A new favorite healthy snack I just discovered is hummus! I've had it at a Greek restaurant, and loved it! I think it would be a great snack to have with some fresh vegies like carrots, celery, red and yellow peppers, etc. I have not really liked any of the ready-made versions from the grocery store, so if anyone has a great recipe they could share with me, I would appreciate it.

Please feel free to share you favorite healthy treats in the comment section below. Healthy snacking!!

The Importance of Water

2011-10-24T15:03:00.000-07:00

One of the best things I have learned so far in my IIN course is the importance of water. Water is the foundation of our diet, the thing we need the most of and probably get the least of. Water helps us break down our food more effectively. It helps us overcome sugar and salt cravings. It can prevent premature aging and wrinkling of the skin, eliminate pain and headaches, lower blood pressure and help us lose weight.

I have learned the hard way that dehydration can lead to the formation of kidney stones. I have suffered with kidney stones several times in my life, and I know of many other people who have also experienced this extremely painful condition. I cannot stress enough the need for each of us to drink more water!

From the website watercure.com I learned:

Water is the basis of all life, and that includes your body.

Your muscles are 75% water.

Your blood is 82% water.

Your lungs are 90% water.

Your brain is 76% water.

Your bones are 25% water.

Your entire body is 75% water.

Dehydration produces pain as its first alarm signal. If the dehydration persists and is not corrected naturally with water, it becomes symptom-producing and, in time, develops into a disease condition.

Soda, coffee and tea don't replace water needs of the body. These dehydrate the body even more, and within an hour you will urinate a cup more than the beverage you drank.

Dry mouth is one of the very last indicators of dehydration of the body. By the time you feel thirsty, you are already extremely dehydrated.

WHAT ARE THE SIGNS OF DEHYDRATION?

Dark yellow or orange urine

Decreased coordination

Fatigue

Dry skin, nose, mouth

Decreased urine output

Headache

Impairment of judgement

Pain

HOW MUCH WATER SHOULD I DRINK?

Divide your body weight by two, and drink that many ounces of water a day. If you weigh 200 pounds, you should drink 100 ounces or 10-12 cups per day. If you weigh 100 pounds, you will only need about 50 ounces or four 12 oz. cups per day.

WHAT KIND OF WATER SHOULD I DRINK?

Most municipal water is safe to drink. If you are unsure of the water quality in your area, you can get a water filter that attaches to your faucet.

MORE DRINKING TIPS:

Morning is when you are most dehydrated and full of toxins. Drink a big glass of water first thing in the morning to flush out toxins and get blood flowing.

Drink water before a meal and afterwards to help in the digestion process.

Balance your sodium intake with your water consumption. You should take in 1/4 tsp. of sea salt per quart of water. Low sodium levels in the blood can lead to sickness and even death.

Keep a water bottle by your side at all times. Take it everywhere with you. Don't wait until you are thirsty to drink.

Drink at least 1 liter of water for every 60 minutes of exercise. Drink more if it's hot. During exercise, replenish fluid every 20 minutes.

Starting a New Chapter

2011-09-08T13:52:00.000-07:00

I am starting a new chapter in my life. It's called the "Pre-Empty Nest" chapter! I still have one child at home, but he started high school this year, and so I realize how quickly the time will fly and he will be leaving the nest. I have dedicated the last 23 years of my life to raising my children, and I don't regret any decisions that I made to put them first in my life. I know that they are all wonderful, caring people who will go out and do great things in the world. But what about me? What can I contribute to the world now that my nurturing days are coming to an end? I know that my children, even when they are grown, will always need me, and I will always need them and want them to be a huge part of my life. But the days of feeding, changing, chauffeuring, cooking, cleaning, doing laundry, supervising homework, and just taking care of are dwindling.

So I am very excited that I have found a program in which I will be training to become a certified health coach! It is a year-long program that I will start on September 12th! I have been studying and learning about natural health and nutrition for 10 years now, and I have decided to take the next step and get some formal training. I am nervous about having homework again, it's been quite a long time since I've had to do that, but mostly I am so eager to jump in and start learning how to teach other people the concepts that I have been researching and implementing in my own life!

I will keep this blog updated on my progress as I go along, and I will share as much of this journey with you as I possibly can!

Tropical Smoothies

2011-06-14T14:20:00.000-07:00

When we went on a cruise a few years ago to the Eastern Carribean we stopped on the island of Dominica. We saw a sign that said "Best smoodies on da island" and it made us laugh! This recipe for tropical smoothies reminds me of those island "smoodies" and they are so tasty on a hot summer day! The best part about these smoothies is how good they are for you. Give this one a try!

1/2 cup water

1/2 lime, peeled

1 medium banana, peeled

1 cup fresh spinach, washed

1 cup pineapple chunks (fresh is best but canned will work)

1 cup ice cubes

1. Place all ingredients into a vita-mix or high powered blender in the order listed.

2. Turn machine on and quickly increase speed to variable 10, then switch to high.

3. Blend for 1 minute or until desired consistency is reached. Drink immediately.

The Light Will Soon Return

2011-04-26T08:13:00.000-07:00

We spent a few days over Easter weekend in Flagstaff, AZ. As we were exploring the historic part of town, we came across this mural. I wasn't holding the camera at the time, Devin was, but I commented on how much I loved the wall. Devin must have thought it was pretty cool too, because he took a few pictures of it. The message on the wall is this: "When you see only the dark, know the light will soon return."The first thought that came to my mind when I read this was the weather. We have had so many days of dark and gloomy weather, and it seems as if the warm and sunny days will never return. I am a person who needs sunlight in order to function. The gray skies make me feel sad, depressed and hopeless at times. But I know that eventually the sun will shine again, flowers will bloom, the skies will be blue and warmth will envelope me. I just have to hold on until the sun returns.

As I have pondered on this mural I realized that it also has a deeper meaning, at least for me. Life itself can be pretty dark at times. There can be so much sadness, tragedy and grief in this life that it can be overwhelming and consuming sometimes. But we know that it won't always be dark. The good and happy times will return eventually. We just have to hold on and trust that things will get better. The bad things can only defeat us if we allow them to, by focusing on them instead of the good and wonderful things in our lives.

I have learned that what we resist persists, and what we fight against only grows stronger. The bad times in our lives only have power over us if we give them that power. We can accept what is, deal with it and move on. We don't have to dwell on the negative. We may be surrounded by darkness from time to time, but if we just hold on, the light will soon return.

Bulgar Greek Salad

2011-04-18T03:14:00.000-07:00

I'm posting another recipe because I thought this one was too good not to share. I found it in a Healthy Cooking Magazine from last year. This won first place in a whole grains recipe category, and it sounded so good, I wanted to try it. The prep time was a little more than I usually like to spend, but it was fairly easy to make. I think it's a great alternative to a summer pasta salad, and much healthier for you!

1 1/2 C bulgar wheat

3 C boiling water

1/4 C + 2 Tbsp lemon juice, divided

1 tsp salt, divided (I use sea salt)

1 1/4 C cubed cooked chicken breast

1 1/4 C chopped cucumber

1/2 C cherry tomatoes, halved

1/3 C pitted greek olives

1/4 C minced fresh parsley

1/4 C roasted sweet red peppers, drained and chopped

1/4 C chopped red onion

3 Tbsp minced fresh basil

3 Tbsp olive oil

1/4 tsp dried oregano

1/4 tsp pepper

1/8 tsp cayenne pepper

1/4 C crumbled feta cheese

1. Place bulgar in a small bowl. Stir in the water, 1/4 C lemon juice and 1/2 tsp salt. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain well.

2. In a large bowl, combine the chicken, cucumber, tomatoes, olives, parsley, red peppers, onion and basil. Stir in bulgar.

3. In a small bowl, whisk the oil, oregano, pepper, cayenne, and remaining lemon juice and salt. Pour over bulgar mixture; toss to coat. Sprinkle with feta cheese.

*2/3 C serving has 137 calories, 5 g fat, 12 g cholesterol, 4 g fiber, 7 g protein.

My kids don't generally like salads, so Devin wasn't a big fan of this one either. However, David and I both really liked it and it stayed good for quite a few days in the refrigerator to snack on.

Healthy Corn and Black Bean Chili

2011-04-13T07:01:00.001-07:00

I found this great recipe in a Cooking Light cookbook and it has been a big hit with my family. I thought I would share it because it is so good and so easy to make.

1 lb lean ground beef or ground turkey

2 tsp chili powder

1 14 oz. package frozen seasoned corn and black beans

1 14 oz. can fat free, less sodium beef broth

1 15 oz can seasoned tomato sauce for chili

Reduced fat sour cream (optional)

Sliced green onions (optional)

1. Brown the meat in a large dutch oven (I just use a big pot). Add chili powder while browning. Drain off any remaining fat.

2. Stir in frozen corn mixture, broth and tomato sauce; bring to a boil. Cover, reduce heat, and simmer 10 min. Uncover and simmer 5 more min.

3. Ladle chili into bowls and top with sour cream and onions if desired.

(If it seems too thick, add a little more tomato sauce and a little water.)

CALORIES: 193

FAT: 3 g.

PROTEIN: 20 g.

CARB: 20 g.

FIBER: 3.4 g.

My New Healthy Obsession

2011-02-28T11:28:00.001-08:00

A friend of mine introduced me to these wonderfully weird but quite tasty bars, and now I am obsessed with them! Here's the cool thing: they are 100% natural -- no dyes, preservatives, HFÇS or anything else bad for you! They are also vegan, gluten free, soy free, dairy free and kosher.

So what is in them? The first one I ate had three ingredients: unsweetened cherries, almonds and dates. Its like you took a blender and tossed in the ingredients until it made a paste and then shaped it into a bar. Sounds gross, I know, and they even smell a little bit weird, but they actually taste really good!

I thought it might make my stomach hurt, with all those raw ingredients, but it didn't, which surprised me since I have a sensitive stomach. They come in all kinds of flavors, I've only tried three, but I plan to buy more and see which ones are best. The apple pie and peanut butter cookie ones are good, as well as the cherry pie which I already mentioned. Each bar has around 200 calories and 8 to 12 grams of fat. Cherry had the lowest fat content, and apple was the lowest in calories.

I'm thinking this is a good thing to keep one or two of in your purse for those times when you feel like reaching for a candy bar or bag of chips. These are satisfying and good for you :)

Breaking my Sugar Addiction

2011-02-10T19:32:00.000-08:00

I love sugar. Well, not sugar so much as foods that have sugar in them. Doughnuts, cake, brownies, chocolate, all of it. But the more I learn about this sweet stuff, the more I am convinced that I need to break my addiction to it. So for the past week or so, I have been seriously cutting back on the amount of sugar I allow into my body. It's really HARD! I knew I loved sugar, but I didn't realize how seriously addicted I was to it. Here are some reasons why I feel the need to ease up (alot) on the sweet stuff.

* Sugar gives you a temporary "high" or burst of energy, but leaves you feeling depleted and lethargic when it wears off.

* Sugar can cause wide swings in your blood sugar levels which can lead to anxiety.

* Too much sugar can lead to vitamin B deficiencies, which leads to depression.

* Too much sugar can lead to insulin resistance, weight gain, and ultimately diabetes.

* Sugar suppresses the immune system which makes it harder for your body to fight off infections.

* A drop in blood sugar after a sugar "high" can cause neck, shoulder and head muscles to spasm which leads to tension headaches and migraines.

* Too much sugar causes yeast overgrowth which can lead to sinus infections.

Here are some easy ways to start cutting back on the amount of sugar in your diet:

* Check the label. If high fructose corn syrup, sucrose, fructose, glucose or sugar are one of the first three ingredients, put it back on the shelf! (Make sure you check everything, even salad dressings and whole wheat breads can have tons of sugar in them.

* Have healthy snacks that you actually like on hand. This will keep your blood sugar levels stable throughout the day and you'll be less likely to grab for that doughnut.

* Include a carbohydrate, a protein and a fat in every meal, and lots and lots of vegetables. Protein and healthy fats give you sustained energy, whole grain carbs help you feel full, and vegies add fiber which helps with digestion.

* If you are craving sugar, allow yourself one or two bites of your favorite treat instead of eating the whole thing.

Gratitude

2010-10-26T11:03:00.000-07:00

I am constantly searching for ways to improve and enhance my physical health. Maybe it is because I am starting to see the effects of aging on my body, or maybe it is because I am just more in tune with my body now than when I was younger. Recently I had an experience that taught me that the changes I make don't always have to be outward based, like eating whole grains or getting more exercise, to make a huge impact on my overall health and well being.

About a month ago, my son almost died. It was a huge emotional upset for our entire family, and after the initial shock wore off, my heart was filled with overwhelming gratitude. I felt so thankful for life -- that his life had been spared and that so many highly skilled medical personnel had worked so hard to save him. I was thankful for my family -- without their love and support I would not have been able to be as strong as I was. I felt gratitude for my friends, who even if they did not know what to say to me or how to help, were there by my side, holding me up with their love and praying for us.

I realize now that gratitude helped me to make it through that very difficult time, and it is still helping me now. If all I had focused on was the pain of the situation, or if I had allowed myself to dwell on what could have been the outcome, I would have probably not have made it through. Having gratitude in my heart helped me to heal, and to move past the painful events that occurred. There is a real power in gratitude. The alternative, in my opinion, is despair.

A few weeks after the event, I returned to the hospital to thank some of the people, doctors and nurses, who helped us so much. It was one of the hardest and yet most rewarding things I have ever done. It was hard to go back to that place that held so many bad memories for me, but I felt compelled to show my gratitude to those who had been compassionate and caring and who went beyond their job descriptions to serve. One nurse I spoke to said she had been ready to quit her job, it had been such a horrible day. But then we came and she felt like she had done something worthwhile.

Being grateful is reward enough all on it's own. But the health benefits are also a great side effect of gratitude as well. Recent studies show that the benefits of gratitude may include: less stress, more joy, enhanced vitality, improved sleep, and faster recovery from illness. People who keep a gratitude journal have been shown to be happier, sleep a half hour more per night and exercise 33 percent more each week than those who don't. (Count your Blessings, by Valerie Reiss, Natural Health Magazine Nov 2010)

I remember a story I heard once about some women in a concentration camp who prayed daily and gave thanks for everything, even the lice infecting their scalps. They found out later that those lice had protected them from being raped by the camp guards. If we are able to see the positive things in our lives, even while enduring the painful things, our lives will ultimately be better, richer and healthier.

Essential Oils

2010-10-04T10:29:00.001-07:00

I have been wanting to learn about using essential oils for awhile now, but didn't quite know where to start. Then a friend of mine invited me to an essential oils party, and I jumped at the chance. I was surprised to find that not very many people know about essential oils and how to use them. I was also surprised that a lot of people just don't care to know about this natural way of helping our bodies heal themselves.

Essential oils are oils distilled from plants, and they have been used for thousands of years as medicine. Ancient Egyptians and Chinese healers used them to treat various illnesses and in the embalming process.

Some of the benefits of essential oils are:
* They can help regenerate, oxygenate and build up immune responses in the body
* They help transport nutrients to starving cells
* They are powerful antioxidants, helping the body fight free radicals
* They destroy bacteria and viruses while restoring balance to the body
* They detoxify the cells and blood in the body
* They help promote emotional, physical, and spiritual healing

One essential oil you may have heard about is lavender. Many people use lavender oil to promote sleep, and you have probably seen lotions with lavender in them that are marketed as a sleep or relaxation aid. But did you know that lavender can also help alleviate anxiety, arthritis, asthma, depression, headaches, insect bites, burns, eczema, throat infections, and many more ailments?

Maybe you have heard of people eating peppermint candy after a meal to settle their stomach, or drinking peppermint tea to combat heartburn or indigestion. Peppermint essential oils can be used for those ailments, as well as for colic, gas, headaches, diarrhea, fever, hot flashes, menstrual irregularities, motion sickness, shock, varicose veins, and vomitting. It may also help relieve anger, depression, fatigue, toothaches and irritable bowel syndrome.

Essential oils can be taken internally, such as diluted in a glass of water, used topically by rubbing directly on the area of concern, or aromatically, such as inhaling or diffusing in a humidifier. If you want to learn more about using essential oils, a good website to visit is mydoterra.com. I have personally benefited from using essential oils to treat headaches, stomach aches and muscle pain, and I have only been using them for a few weeks.

It is my belief that the body knows how to heal itself. If you have a cut on your hand, even if you do not treat it in any way, it will heal itself. But if you clean it, disinfect it, and cover it with a bandage, it will heal itself even faster. The same is true with the rest of our bodies. They are capable of healing themselves, but sometimes we can help the process along. I have found that using essential oils is one way of helping the body to heal itself.

So Why Should I Avoid Soft Drinks??

2010-09-15T10:23:00.000-07:00

I found an interesting couple of articles on Blisstree.com about the health effects of drinking sugary and sugar-free soft drinks. I knew soda was bad for you, but had kind of gotten lazy about it and would every now and then give in to a craving for a nice cold Pepsi or Coke with lunch. These articles helped remind me why I gave up drinking pop.

Have you ever wondered why Coke comes with a smile? Because it gets you high. They removed the cocaine almost 100 years ago. Why? It was redundant.

In the first 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor, allowing you to keep it down.

20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (And there’s plenty of that at this particular moment.)

40 minutes: Caffeine absorption is complete. Your pupils dilate; your blood pressure rises; as a response, your liver dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked, preventing drowsiness.

45 minutes: Your body ups your dopamine production, stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

> 60 minutes: The phosphoric acid binds calcium, magnesium, and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

> 60 minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium, and zinc that was headed to your bones as well as sodium, electrolytes, and water.

> 60 minutes: As the rave inside you dies down, you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like hydrating your system, or building strong bones and teeth.

This will all be followed by a caffeine crash in the next few hours. (As little as two if you’re a smoker.) Want to know what happens after that? Check out what happens to your body after you drink a coke, every day for a long time.

Coke itself isn’t the enemy here. It’s the dynamic combo of massive sugar doses combined with caffeine and phosphoric acid, which are found in almost all sodas. Moderation, people!

If you think people are hooked on Coke, it seems like Diet Coke has added a new meaning to the word addicted. It’s not hard to find someone who drinks several cans a day. Everyone seems to think that it’s totally fine for your body, since it doesn’t have any calories. In fact, the communications director of Coca-Cola North America is quoted as saying, “Great taste. No calories. Wholesome ingredients. How could you drink too much?”

We’re not sure exactly which wholesome ingredients he’s talking about. If you check out our post about the effects of Coke on your body, you’ll see that several of the negative health aspects of Coke don’t have anything to do with the high-fructose corn syrup it contains. So we broke down the ingredients of Diet Coke, and what they do to your system.

Carbonated water: This can irritate your digestive system, triggering Irritable Bowel Syndrome.

Caramel color: According to the Journal of American Medical Association, there’s some evidence that caramel coloring could increase insulin resistance, which can lead to diabetes.

Aspartame: This chemical sweetener replaces the “bad” high-fructose corn syrup found in regular Coke, but could be bad for you in its own way. There have been studies for years linking aspartame to cancer, and while the FDA has claimed that there’s been thorough testing on the chemical, not everyone is convinced. In 1995, the Department of Health and Human Services submitted a list of aspartame side effects to the FDA, which included headaches, seizures, neurological problems, and abdominal pain, and nausea. Also, when aspartame is ingested, it breaks down into a variety of chemicals, including formaldehyde. Formaldehyde is a known carcinogen, and can also cause abdominal pain, vomiting, nausea, and damage to internal organs and the central nervous system.

Phosphoric acid: This ingredient gives Diet Coke a tangy taste. Oh, and it can also be used to remove rust on surfaces. Phosphoric acid has been linked to low bone density in several studies, as well as kidney stones. The phosphoric acid binds with zinc, calcium, and magnesium in your lower intestine, which would be good for your bones, but the caffeine in Diet Coke makes you pee it all out before that happens.

Potassium Benzoate: This preservative keeps your Diet Coke fresh. Coincidentally, it also gives fireworks that annoying whistle.

Citric acid: You know that slightly citrus-y taste you love so much in your Diet Coke? That’s thanks to citric acid. It can ruin your tooth enamel and lead to decay.

Caffeine: Your body absorbs caffeine within 40 minutes, causing your pupils to dilate and your blood pressure to rise. It can also lead to ulcers, since it increases the production of stomach acid.

Green Smoothies

2010-08-25T11:46:00.001-07:00

Recently a dear friend of mine was diagnosed with breast cancer. I have been reading her blog, and she said that green smoothies have been a great tool in her recovery process. I decided to give them a try, since I already had a Vitamix blender, and hadn't really used it that much. To my surprise, the smoothies tasted quite good, and my husband even agreed to drink them with me. Devin wasn't quite as enthused, but with time he may come around! Here is what I have found out about green smoothies:

* They are a good source of fiber, protein, calcium and lots of other nutrients your body craves
* They help boost your energy
* They help build up your immune system
* They help your body eliminate impurities and toxins
* They can help you lose weight
* They are easily digested and are assimilated (absorbed) several times more thoroughly than
chewed greens
* You consume 5-8 servings of fruits and vegetables in one smoothie
* Aim for 60% fruits and 40% greens to start with, and gradually work your way up to more
greens as your body gets used to it

The recipe we like best so far is this one:

STRAWBERRY AND GREENS SMOOTHIE
From the Vita-Mix recipe book

1 cup water
1 cup soy milk (I used vanilla flavor)
2 cups fresh spinach, washed
1 cup frozen, unsweetened strawberries
2 bananas, peeled, frozen

Place all ingredients into the Vita-Mix container in the order listed and secure lid. Select variable 1. Turn on machine and quickly increase speed to variable 10, then to high. Blend for 1 minute or until desired consistency is reached.

If you are trying this recipe in a regular blender, try blending each ingredient one at a time as you add them, and it should work almost as well.

Take a Walk!

2010-07-27T13:52:00.000-07:00

I have been reading a book by Dr. Andrew Weil called "Spontaneous Healing" and I love the advice he gave. He said that you can increase your body's chance of experiencing spontaneous healing by giving it appropriate exercise and rest. But here's the part that I loved: Walking is the best kind of exercise you can get. You don't need to spend hours at the gym in order to be healthy. You can experience optimum health by simply taking a walk outdoors and enjoying the beauty of nature.

Walking is what human beings were made to do. It is a complex behavior that requires our senses and motor skills to work together. Dr. Weil says: "When you walk, the movement of your limbs is cross-patterned; the right leg and the left arm move forward at the same time, then the left leg and the right arm. This type of movement generates electrical activity in the brain that has a harmonizing influence on the whole central nervous system -- a special benefit of walking that you do not necessarily get from other kinds of exercise."

Dr. Weil says a wise old doctor that he knows is a shining example of health in his 90's. He does not go to aerobics classes or use exercise machines; he walks. This same doctor often advises patients to crawl as a way of speeding recovery from injuries. When you go back to that simple movement, you help the nervous system move beyond any blocks.

The advantages of walking over other forms of exercise are numerous. You already know how to do it. It does not require any special equipment. It costs nothing. You can do it anywhere. The chance of injury is small. It is less boring than running on a treadmill or riding a stationary bike. You can do it outdoors. You can do it with friends.

Dr. Weil recommends working your way up to walking 45 minutes a day, covering 3 miles in that amount of time. If your heart and respiratory rate are not elevated at the end of the walk, you should walk faster or find long, gradual hills to climb.

As someone who hates to exercise, this is good news for me. I love going on walks with my husband, my kids, and my dog. And now I feel I can let go of the notion that in order for something to be "exercise", it has to be a structured, planned event. I can make the goal to go for a walk each day, or as often as I can, and know that I am giving my body a great workout that I actually enjoy!

Detoxification

2010-04-15T15:26:00.000-07:00

One of the greatest threats to our well-being and health is toxic overload from harmful substances in our environment. Many downplay the threat from chemicals such as fertilizers, pesticides and pollution, but more and more people are beginning to recognize the danger these things pose.

Your body will be able to eliminate these unwanted substances if you keep four systems functioning properly.

1. The urinary system -- Drink plenty of water
2. The gastrointestinal system -- Eat plenty of fiber to ensure regular bowel function
3. The respiratory system -- Exercise your respiratory system regularly with deep breathing
4. The skin -- Periodically increase your output of sweat through aerobic exercise or exposure to heat such as saunas or steam baths.

Try to minimize your exposure to toxic chemicals by:

* Using air and water filters in your home. I have a reverse osmosis water purifier in my kitchen, or you can use a pitcher with a filter in it. I also use a Holmes air purifier, a Sharper Image ultrasonic humidifier, and shower heads that filter out chlorine and other chemicals that can be absorbed through the skin.

* Buy organic produce whenever you can, or even better, grow your own! Local farmers markets and other fruit and vegetable stores are a good place to start.

* Avoid processed foods that contain chemical dyes (label will say "certified color", "artificial color", or a specific name like "red no. 3) and artificial sweeteners (saccharin, aspartame).

* Try to only take pain relievers and other otc drugs when you absolutely have to. Instead of popping a couple of tylenol when you have a headache, try lying down and relaxing in a cool, dark room. Your liver has to process any chemicals you put into your body, and it can get overburdened.

* Use cosmetics, shampoos, conditioners and lotions that do not contain chemical dyes. Look for brands that are colorless, white, or are tinted using vegetable extracts.

* Clean your home using natural cleaning products, or good old hot water. I have a steam mop that I use to clean my hard floors, and it only uses water, no chemicals. You can clean mirrors and sinks with a spray bottle filled with water and a little vinegar added and wipe with a microfiber rag or sponge.

* I am still struggling with this one, but use propellant-free room freshening sprays. I recently found one at Target by Air Wick called Aqua Mist. It comes in liquid form in a spray bottle instead of a can.

* Take protective antioxidants to help your body block the chemical reactions by which many toxins cause harm. Vitamins C and E are good supplements, as well as selenium and beta carotene.

Affirmations

2010-03-16T10:44:00.001-07:00

A wise friend told me that I should write down some affirmations. Affirmations are statements that you repeat aloud every day. They are statements of how you want your life to be. You say them as if they were already true, believing that they eventually will be true. Even if you don't believe it 100%, they can still work if you faithfully say them daily. I have been doing this for a few months now, and I have seen changes starting to happen in my life. The changes are subtle and small, but I am starting to see the changes that I am trying to make manifest themselves. Here are a few of mine:

* I sleep well and get all the rest I need.
* My body is healthy and strong, and I am growing stronger every day.
* I have a calming influence on myself and those around me.
* I am organized and have plenty of time to do all that I need to do.
* I am always on time.
* I take extremely good care of myself and my family.
* I totally and completely love myself as I am right now.
* I trust in the Lord and rely on His strength rather than my own.

I plan to add some more affirmations to my list now that I have seen how powerful they can truly be in my life. I think they work because it helps to keep my goals firmly in my mind, and also because I think whatever you put out into the universe comes back to you. If you put positive energy out, it will return to you.

Meditation and Relaxation

2010-02-02T08:24:00.000-08:00

Much of illness comes from unbalanced functioning of the autonomic nervous system. When the tone of this system is not right, it can produce irregular heartbeat, high blood pressure, stomach and intestinal disorders, and many more problems. Our conscious minds have no direct access to this system, since it is operated independently of our minds. It is automatic.

We can, however, access this system through our breath. Breathing has direct connections to our emotional states and our moods. If you see someone who is angry or upset, you will see that they breath rapidly, shallowly, noisily and irregularly. But you cannot be upset if your breathing is slow, deep, quiet and regular. You cannot always center yourself emotionally by an act of will, but you can use your voluntary nerves to make your breathing slower, deeper, quieter and more regular, and the rest will follow.

Try doing this simple exercise whenever you can. Close your eyes and take a deep, audible breath. Keep your back straight and continue taking a deep breath, then letting it out. As you take the breaths, see how deep and quiet and regular you can make your breathing without feeling a sensation of not getting enough air, just let it feel perfectly comfortable. Do this for at least 8 breaths and then open your eyes and breathe normally.

By putting your attention on your breath, you change your state of consciousness, you begin to relax, and you detach yourself from ordinary awareness. Researchers have documented many cases of benefits of meditation: Lowered blood pressure, decreased heart and respiratory rates, increased blood flow, and greater relaxation response. Meditation can calm an agitated mind, create healthier minds and bodies, and put us in touch with our higher selves.

Nasal Cleansing

2010-01-19T18:02:00.000-08:00

Nasal cleansing has been a lifesaver for me these past few weeks. I have had a bad cold and sinus infection, and rather than go to a doctor and demand to be put on antibiotics (which is what I used to do) I decided to try and treat my symptoms at home. The result was my infection lasted only a few days, and I was able to keep my sinuses mostly clear by cleansing 3 to 4 times a day.

I purchased a neti pot a few months ago and became convinced of its wondrous powers almost immediately! It is like a shower for your sinus passages! I do not like water up my nose, so at first, I was very skeptical. I was really nervous to try it, but I saw a lady do it on live TV, and I thought, "If she can do it on TV, I can certainly do it in the privacy of my own home." Once you get past the fear, you figure out how it works and it is a very enjoyable experience.

Nasal cleansing, nasal irrigation, or nasal douching, has been practiced in India for thousands of years. It is a hygenic yoga practice, but has also proved to be helpful in promoting drainage of the sinuses and speeding healing of inflamed tissues. It relieves congestion from colds and flu as well as allergies. I have found it to be a great alternative to decongestants, which make me jittery and unable to sleep when I take them. I don't like the way I feel when I am on those drugs, and so I prefer to treat my symptoms the natural way.

I have also found out the hard way that those over the counter nose sprays are the devil! Once you use them, you become addicted to them and are unable to breathe through your nose unless you are spraying the stuff up your nostrils every 4 hours. Nasal cleansing is a much better way to go!!

Neti pots are available at any drugstore, or major stores like Walmart and Target carry them. I like the little saline packets that come with the pot, because then you know you are getting the exact right mix of water and salt solution. I also like the Neil Med Sinus Rinse, which gives you slightly more pressure during your cleanse. It uses a squeeze bottle instead of using the flow of gravity. You might want to work your way up to that, however. The instructions on how to use the pot or rinse kit come with them, so I won't go into details on how to do it.

Nasal cleansing can help you breath easier and more freely, and I think you will find it to be a soothing and helpful remedy for sinus problems.

Garlic Anyone?

2010-01-04T18:57:00.000-08:00

Garlic is a powerful natural medicine. It has abilities to lower cholesterol and reduce the clotting tendency of the blood. It can also help lower high blood pressure. Raw garlic is a potent antibiotic. It is especially good at fighting fungal infections, but also helps rid the body of viral and bacterial infections as well. A good home remedy for colds is to eat several raw cloves of garlic at the first onset of symptoms.

(If you can't make yourself eat raw garlic, you can cut it into small chunks and swallow them like pills, or chop it finely and cook with it.)

Garlic can also treat ear infections and earaches. Make garlic oil by crushing a few cloves of garlic into some olive oil. Let it sit a few days at room temperature, then strain it. Keep the oil in a container in the refrigerator and warm a bit for use when needed. For earaches and infections, put a few drops of warm garlic oil in the ear and plug with a cotton ball.

If you suffer from chronic or recurrent infections, frequent yeast infections or low resistence to infections, eat one or two cloves of garlic a day. (Remember, a clove is one of the small segments that make up the head or bulb, not the whole head.)

*Information taken from "Natural Health, Natural Medicine" by Dr. Andrew Weil, MD

Emotional Health

2009-12-31T10:35:00.001-08:00

Emotional health is a big, BIG part of being physically healthy. Read that last sentence again. If you are not emotionally healthy, you will not feel good physically. I recently read an interesting article by Dr. Ted Koren, DC. Here are some thoughts from the article.

Emotional health is dependent on being connected to yourself and to others. The more connected you are to yourself, the more you can connect with others and the more fulfilling your connections (relationships) will be. The more good relationships you have in your life, the more happiness, joy, hope, optimism and vitality you will have. You will feel and be healthier, live longer, and you will recover more quickly from physical and emotional traumas.

Are you emotionally disconnected? Do you hold pockets of unresolved anger, fear, resentment, pain or other emotions locked up in your body and mind? Whatever the cause of those bottled up emotions, whether it is abuse, conflict with others, etc., these trapped emotions keep us from living fully in the present because some of our energy is still living in the past.

Past traumas and fears can manifest as physical ailments and emotional stress. They disconnect us from our deeper selves. When we are out of touch with our emotional wellness, our intuition is clouded, our life's purpose is confused, and we have difficulty forming healthy relationships. All of this can lead to disease.

Just as toxins can build up in our bodies from our physical environment, so toxic emotions can build up inside of us and make us just as sick, if not more sick. Make it a goal to rid your body and mind of toxic emotions, feelings and beliefs. A good book to read on this subject is: FREE TO LOVE, FREE TO HEAL by David Simon, MD. You can heal your body by healing your emotions.

Health Benefits of Bananas

2009-12-15T20:03:00.000-08:00

ENERGY: Bananas contain 3 natural sugars combined with fiber, giving you an instant, sustained and substantial boost of energy. This may be why bananas are the number one fruit among athletes.

DEPRESSION: Bananas contain tryptophan, a protein your body converts into serotonin, known to make you feel relaxed and happier. If you are feeling down, try eating a banana.

PMS: Bananas contain vitamin B6, which helps regulate blood glucose levels, which can affect your mood.

ANEMIA: Bananas are high in iron, and can stimulate the production of hemoglobin in the blood.

BLOOD PRESSURE: Bananas are extremely high in potassium yet low in salt, making it perfect for reducing high blood pressure and risk of strokes.

BRAIN POWER: Research has shown that students who eat a banana before a test performed better and remained more alert.

HEARTBURN: Bananas have a natural antacid effect in the body, making it a great cure for heartburn.

MORNING SICKNESS: Bananas keep blood sugar levels up in between meals, helping avoid queasiness.

MOSQUITO BITES: Rub the inside of a banana peel on insect bites to soothe irritation and reduce swelling.

STRESS: Potassium in bananas can help normalize heartbeat, send oxygen to the brain and regulate the body's water balance. When we are stressed, our metabolic rate rises, reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

ULCERS: Because of it's soft texture and smoothness, the banana is the only raw fruit that can be eaten without irritating chronic ulcers. It also neutralizes acidity and reduces irritation by coating the lining of the stomach.

WARTS: Some people say that if you place a piece of banana skin on a wart and hold it in place with surgical tape the wart will go away!

Bananas have four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals than an apple.

I think I'm going to start eating more bananas!!

Soli Wellness

2009-11-16T14:34:00.000-08:00

I don't want to be a walking commercial for anyone, but I have to mention Soli Wellness Center because they have been such a big part of my path to healing. Dr. Randy at Soli has been a friend of our family since my kids were little and we lived in his ward in Layton. He took care of Devin after he was born with a dislocated neck and shoulder. For about a year, Randy came to our home weekly and worked with Devin, helping him overcome his injuries and preventing any lasting deformations of his head. I trusted him with my infant son implicitly, so I'm not sure why it took me so long to entrust my health to him as well. I guess I just thought I was healthy enough, and I was at that point in my life where I didn't have a lot of time to focus on myself.

Now I realize that it is not selfish to focus on my own health and take extremely good care of my body. I wish I had realized it sooner, because then I could have avoided some health problems, but I am happy that at least now, I know.

I visit Soli usually 2 times a week, and I do the turbosonic, which is a whole body vibration therapy, and a footbath detox, which is a way of removing toxins from your body. If you want more info about the services offered at Soli, you can visit their website at: www.soliwellness.com.

If you have come to the realization, as I have, that the solution to every illness or discomfort we feel is not in a chemical or pill we put in our bodies to mask the symptoms, then you will like Soli.

One of my favorite parts about Soli, besides the wonderful people who work there, is the four core belief statements. They are:

I believe that I can be well now.

I choose to be well now.

I totally and completely love myself if I am well now.

I totally and completely love myself if I am not well now.

Even if you don't visit Soli, you can start to incorporate these core beliefs into your daily life.
Repeat them every day until you start to believe them. You will be surprised at how much power your mind has over your physical wellness.

What I Will do to Live Healthier in November 2009

2009-11-12T15:20:00.000-08:00

I realize this is a bit late, but better late than never!

WHAT I WILL DO TO LIVE HEALTHIER IN NOVEMBER 2009:

1. Reduce the amount of or try to avoid artificial coloring and flavoring in my food and drinks (Yes, that includes Crystal Light)
2. Juice 4 to 5 times a week (I'm talking about fresh juice here, not bottled. I just got a juicer, and I love it!)
3. Plan out meals and make more healthy meals at home instead of eating out.
4. Spend less of my time worrying and more of my time cultivating gratitude.
5. Find a source for buying locally grown and produced meats (I just saw the movie "Food, Inc.", so I may never eat meat again!)

Health Benefits of Pineapple

2009-11-11T13:52:00.001-08:00

Who knew that besides being delicious, pineapple is actually very good for you! Pineapple eases indigestion, arthritis, and sinusitis. It is high in manganese, a mineral critical for developing strong bones and connective tissue. It helps the body digest proteins more efficiently. It has anti-inflammatory properties, so it good for relieving painful or sore joints or for use after injuries as a mild pain reliever.

Pineapple is high in vitamin C , which help reduce mucus in the throat. Drink pineapple juice if you have a cold, sinus infection or allergies.

If you are going to be flying somewhere, drinking pineapple juice helps discourage blood clot development.

Fresh pineapple juice is a folk remedy for morning sickness. It also discourages the growth of plaque on teeth.

How to buy a pineapple: Color is unimportant. If the pineapple smells fresh, tropical and sweet, it will be good. The more scales a pineapple has, the sweeter and juicier it will be.

Interesting fact: Pineapples are made up of dozens of indiviual flowerets that grow together to form the entire fruit. Each scale on a pineapple is evidence of a separate flower.

Dr. Oz's Ultimate Health Checklist

2009-11-08T09:46:00.000-08:00

1. Get a check-up. Find a doctor who you are comfortable with and who will listen to you.
2. Know what foods to avoid. (See previous post)
3. Add healthy foods to your diet. (See previous post)
4. Take a multi-vitamin daily.
5. Know your numbers: Vitamin D levels, C Reactive protein, TSH (Thyroid Stimulating Hormone), Resting heart rate (should be around 60), Blood Sugar level, Cholesterol levels (LDL or bad cholesterol should be less than 100, HDL or good cholesterol should be greater than 40). Your doctor can perform all these tests and tell you what the results mean.
6. Find a health advocate, someone who will go to the doctor with you and help you remember everything he or she tells you.
7. Organize your health information. Store it all in one location so you have immediate access to it when you need it.
8. Know your waist size. Waist size should be less than half your height. This is not for looks or vanity, this is for your health.
9. Know your blood pressure numbers. 115/75 is ideal.
10. Know your body fat percentage. Women should be 25 to 31%. Men should be 18 to 25%.
To figure your percentage: Multiply your weight by 703. Multiply your height in inches by itself. (For instance I am 5'9, so I would multiply 69 by 69) Take the weight number and divide it by the height number. This is your Body Mass Index, or how much of your body is fat.
11. Know what tests you need and when. Everyone should have the following:
*Annual physical
*Dentist cleaning and check-up every 6 months
*Eye exam every 2 years
*Echocardiogram at age 50
*Stress test at age 50
*Colonoscopy at age 50
*Skin check (for skin cancer) yearly
*Hearing check early 60's
Women should also have a yearly pelvic exam, pap smear and starting at age 35-40, a mammogram.
The question I want you to ask yourself today is this: WHAT WILL I DO TO LIVE HEALTHIER IN NOVEMBER 2009? Write down your answers and check those items off when you do them. Make a new list at the start of every month and stick to it!

Five Good Things to Add to Your Diet

2009-10-31T13:24:00.000-07:00

1. Antioxidants -- Found in brightly colored fruits and vegies, nuts, fish and whole grains. These boost your immune system, reduce damage caused by free-radicals, help prevent heart disease, macualar degeneration, diabetes and cancer.

2. Omega 3 Fats -- Found in flaxseed, walnuts, squash, soy, or in supplement form such as fish oil capsules. Improve brain function, promote healthy vascualar function, helps prevent Alzheimers and depression.

3. Fiber -- Found in oatmeal, whole grains, dry beans, raw fruits and vegies. Aids digestion, rids body of built up waste products, helps maintain or lose weight by feeling full longer.

4. Olive Oil -- Eat olives or cook with extra virgin olive oil, 1 Tbsp. per day. Promotes healthy skin and hair, lowers bad cholesterol, helps reduce risk of skin and breast cancers.

5. Multi-vitamin -- If you are a woman under 50, take one with iron. None of us gets the amount of vitamins and minerals we need from food, so be sure to take a supplement.

Five foods to avoid

2009-10-28T14:29:00.000-07:00

Avoid these five foods to look and feel healthy:

1. High Fructose Corn Syrup -- HFCS is found in many packaged and processed foods, and in most soft drinks. It was invented in the 1970's to be a cheap replacement for sugar and to make the shelf life of foods longer. Because it is in a liquid form, it can be easily incorporated into foods that never had sugar in them before, like wheat bread or spaghetti sauce.

2. Refined Sugar -- Sugar is just empty calories that make you crave more and more sugar.

3. "Enriched" Flour -- There is basically no nutritional value in this - all the important vitamins and minerals have been removed. White breads, cereals and pastas all contain enriched flour.

4. Saturated Fats -- Found in fatty meats and anything deep fried.

5. Trans Fats -- These are also known as hydrogenated fats. Hydrogen is added to them to keep them solid at room temperature and therefore makes them last longer on the shelf. These are not natural in food, and our bodies do not know how to break them down. This can lead to illness, weight gain, heart problems, etc. Trans fats are found in margarine, butter and many processed foods.

Making Healthy Food Choices

2009-10-27T10:31:00.000-07:00

The greatest thing you can do for your body is to eat healthy foods. Eating a variety of fresh foods in all colors, flavors and textures will help you feel more alive! If what you are eating was recently alive, you will feel alive when you eat it. If it has been in a package on a shelf in a store for months and months (in other words, dead), chances are you will not feel very well after eating it.
Avoid the center aisles of the grocery store. That is where all the packaged, processed and canned things are that are bad for you. Shop the perimeter where there are fresh fruits and vegetables, dairy and frozen foods. (Fresh is better than frozen, but frozen is better than canned.)

Also, try to get 7 to 8 hours of sleep every night. When your body lacks sleep, it will crave carbs to keep it going. This leads to making bad food choices.

Why am I worthy of getting healthy?

2009-10-26T13:11:00.000-07:00

This is a question you need to ask yourself: Why am I worthy of getting healthy now? For me the answer was my family. I take good care of my husband and my children, my mom, my cat, my home, etc. But if I want to be able to continue to take such good care of them, I need to take care of myself. If I don't, soon they will be taking care of me. I was given a healthy body at birth as a gift from a loving Heavenly Father. It is my responsibility to take good care of it and honor it so it can take good care of my spirit while I am here on earth. So, why are you worthy of getting healthy now?

2009-10-24T20:55:00.000-07:00

This is a blog about my journey toward being well. It is a journey that I have been on for a while now, and one I am continuing to take. I wanted to share some of my experiences and things I have learned along the way. I am by no means an expert, I just love learning about ways I can be more healthy and make healthier choices for my family. Even making small changes can make a big difference, but you have to be committed to making permanent changes to your lifestyle. If you try to change everything all at once, you will become discouraged and stop trying. So this is my path to wellness. I hope it will help inspire someone else to start on their journey too.