THE CASE OF THE "WANNA BE" VEGGIE

Forever Friday

I grew up in a home where we were served a wide variety of vegetables and fruits on a regular basis. However, I limited my menu to corn, peas, lettuce and cucumbers because I was such a finicky eater. Today, interestingly enough, the main thing I can eat, because of my food sensitivities, is VEGETABLES! I've discovered that many vegetables that I was sure that I hated I am passionate about now. It seems I can’t get enough of them. FRUITS, on the other hand, are pretty much off my allowed list, although I can eat raspberries and then there's my latest “FAV FOOD” – the AVOCADO. An intriguing fact about avocados is that they are botanically a fruit, but taste like a vegetable. 

Did you know that avocados are extremely healthy for you? In fact, many resources suggest that, women especially, should eat an avocado every day. Some of the benefits of this super food are:

You can check out the internet for many creative ideas and recipes using avocados. My current favorite is guacamole served with sweet potato chips. This is a healthy snack that is quick and easy and one that the whole family will love. In addition to all the health benefits of the avocado, the sweet potatoes pack a lot of nutrition, too [120% daily value of vitamin A; 30% of vitamin C; 4% calcium; 4% iron and a good source of fiber].

v  Great source of Vitamin E

v  High in folate and beneficial for your heart.

v  Lowers stroke risk

v  High in oleic acid, like olive oil, and shown to prevent breast cancer

v  Inhibits the growth of prostate cancer

v  High in beta-sitosterol – a cholesterol lowering compound

v  Protects against cataracts and macular degeneration

v  Enhances the nutrient absorption of foods eaten with avocados

v  Good source of glutathione which is important in preventing cancer, heart disease and aging

v  Seeks out and destroys oral cancer cells

Slice 3-4 sweet potatoes in very thin slices - 1/8" or less. Spread on a baking sheet; spray lightly with vegetable or olive oil; and sprinkle with salt. Bake in a preheated, 400 degree oven for 20-25 minutes, or until nicely browned. The longer you bake the chips, the crisper they are. If you don't have any oil spray, you can toss the chips in a bowl with olive oil (1 Tbsp oil for 2 sweet potatoes). Variations: sprinkle with chili powder, cayenne or garlic powder.

While the chips are baking, prepare your guacamole. I like to use my mini food processor and blend one avocado; 1 Tbsp lime juice; 4 sprigs of cilantro; minced onion, minced garlic and salt to taste. You can use raw onions and a clove of garlic instead of the minced, if you prefer.

Enjoy your weekend ladies and, if you have that snacking urge, THINK HEALTHY. Your body will love you for it!

It’s ALL about Baby Steps!

With a gazillion different opinions on what constitutes a healthy diet, it can be very confusing to say the least. Especially, if you are trying to lose weight! There are so many fad diets out there to tempt you and supposedly ‘simplify’ and ‘sugar coat’ the weight loss process (and, YES! many diets are practically predestined to fail).  But whether you’re at your ideal weight, trying to lose a few pounds or perhaps half of yourself, the healthy eating rules are the same and quite SIMPLE.

It’s all about getting back to basics:

First of all, let’s talk about some things that food should not be in your lives.

      It should not be:

…to make you ‘feel better’ when you’re an emotional disaster

            …to ‘keep your hands busy’ while you watch television

            …your only means of social interaction with others

            …your ‘comfort’ when life deals you a bad hand

            …the only thing you have in common with your mate

            …your BEST friend - YIKES!

Unfortunately, many of us have a longstanding ‘Love ♥ Affair’ with food. We quite literally plan our whole lives around it! From shopping trips (have to have that special treat you know), vacations (determines where we travel), eating out (need I say more?), barbecues, picnics, family reunions to birthdays it is a never ending barrage of unhealthy food. Sadly, nutrition usually takes a back burner in our lives.

Why should you eat a nutritious diet?

v  Energy – a balanced diet gives you the energy you need today

v   Nourishment – to build a healthy body

v  Strength - to fight off disease now and in the future

So where does healthy, nutritious eating start?

I cannot stress enough that it is SIMPLE! In the world of foods furnished to us on a silver platter by today’s food industry, we have got so far removed from eating healthy that it’s difficult to remember what it even looks like. And even more frightening, is that at first glance, you’re going to totally reject it. However, after eating healthy for a while, you will find your body craving REAL food and not the junk you were devouring before.

Here are some suggestions, so you will have some idea of where to start:

 

v  Buy fresh (preferably), or frozen fruits and vegetables

v  Buy organic, whenever possible

v  Eliminate most processed foods (yes, it is possible). They have been enhanced with a variety of interesting ingredients/chemicals to make them taste like “REAL’’ food and, in many cases, to be downright addictive.

v  Read labels – If you can’t pronounce an ingredient, you probably shouldn’t be putting it in your mouth. If unsure, you can research ingredients on the internet.

v  Eat lean cuts of meat and limit your intake of red meat

v  Use healthy oils like flax and olive oil and supplement with fish oil

v  If there’s high fructose corn syrup or fructose on the label, leave it at the store

v  Eliminate all sweeteners like sucralose and aspartame. There are a lot of Stevia products now that are chemically processed, too. Try using pure Stevia.

v  Avoid canned foods - they leach chemicals into your foods (tomato products are especially bad, because of their high level of acidity)

v  Eat a limited amount of dairy and wheat products.

v  SUGAR IS A POISON! Treat it as such. The food industry is very tricky about labeling sugar under many different names (example: ingredients ending in “ose” such a fructose, dextrose, maltose, sucrose).

I’m sure by now you’re freaking out and the term “radical” is playing a tune in your head J. But, seriously, to turn your life around and avoid the diseases that are plaguing women these days like diabetes, heart disease, thyroid issues, digestive ailments, and cancer, it’s going to take some radical change in your life. And at the root of many of these ailments is the obesity that is running rampant in America today.

Ladies, you don’t have to conquer the battle in a day. Just START! Start making some healthy changes today and begin the journey to get your life turned around. Eat a healthy, nutritious diet; take quality supplements; and just see how great you start to feel. I guarantee you that it will all be worth it.

Well, I’m positive I have probably overlooked many aspects of nutritious eating, but I’m sure I will be revisiting this topic in the future. In the meantime, learn to savor what REAL food tastes like. Go buy some delicious fruit – there’s so many to choose from in the summer. And quit saying, “It’s too expensive!” You’ve been paying just as much or more for candy, chips, ice cream and junk that’s totally devoid of any nutrition whatsoever.

May God give you the strength and courage for your journey to health and wellness…

~Susan~

Let us Dance in the Sun...

Let us dance in the sun, wearing wild flowers in our hair... ~Susan Polis Shutz

Forever Friday

Today we were blessed with REAL summer sunshine. I love it!!! It feels so good after all the rainy, cloudy, windy days we’ve been having this spring in the Midwest states.

As women, we’ve heard a lot about protecting our skin from the sun. Most of us are careful to use sunscreen and avoid tanning beds altogether. But what many of you may not have known, is that as many as 2 out of 3 Americans are Vitamin D deficient!

Last year, much to my surprise, I was diagnosed with a Vitamin D deficiency. I was alarmed to learn that Vitamin D deficiency is linked to diabetes, hypertension, osteoporosis, Alzheimer’s disease and several forms of cancer. It was also interesting to me that D isn’t just a vitamin – it’s also a hormone that plays an important role in your overall health. It is now thought by science that Vitamin D supports the cardiovascular, immune and digestive systems of your body and more. Here's a good video about the importance of this vitamin: Essential D.

In our quest to “Find a More Vibrant and Beautiful You”, remember that beauty starts from within with your overall health and wellness. In addition to taking a good Vitamin D supplement, I plan to spend some time each day enjoying the sunshine and soaking up some vital Vitamin D. As the old Flemish Proverb says, “Where there is sunshine, the doctor starves.” 

Spending time outside is also a great opportunity to get your body active with some form of exercise like biking, running, walking, swimming, golfing, playing tennis or gardening. You'll not only exercise your body, but your mind as well! Have a wonderful summer ladies!

Note: It’s best to avoid mid-day sun and be sure to use your sunscreen to protect your skin at all times.

The sun is nature's Prozac.  ~Astrid Alauda