Healthy Living with Ellie Krieger.
Today's Small Change: Be color conscious. Color Your Plate
Picture the last meal you ate. Did you see an explosion of color on your plate, or was it a serving of paleness? If it's the latter, it's probably time to add more color by eating fruits and vegetables of many hues. When you do so every day, you ensure that you're getting a full spectrum of protective nutrients.
For example, red foods, such as red berries, red grapefruit, watermelon, red apples, red peppers, pomegranates, beets, radicchio, red cabbage, and tomatoes, contain lycopene and anthocyanins, which help maintain heart health, boost memory, keep your urinary tract healthy, and lower your risk for some cancers.
Yellow and orange foods, like apricots, cantaloupe, grapefruit, mango, papaya, peaches, oranges, pineapple, lemons, tangerines, yellow peppers, pumpkin, butternut squash, and carrots, get their color from carotenoids, which strengthen your immune system, help you maintain sharp vision, and lower your risk of heart disease and cancer.
Green foods, such as green apples, honeydew melon, green grapes, kiwi, lime, pears, avocado, asparagus, arugula, artichokes, broccoli, broccoli rabe, kale, collard greens, green peppers, green beans, lettuce, cucumbers, spinach, zucchini, and green cabbage, contain lutein and indoles. Deep green vegetables also supply plenty of key minerals and essential vitamins. They can help you keep your vision sharp and maintain strong bones and teeth; they can also help prevent cancer.
Blue and purple foods have anthocyanins and phenolics, which may have antiaging benefits. Try blackberries, blueberries, plums, grapes, raisins, eggplant, purple potatoes, and purple asparagus.
Many white and brown foods contain the phytonutrient allicin, which has been shown to aid in preventing heart disease and cancer. They also often have powerful antimicrobial properties. Try fruits and vegetables like bananas, dates, cauliflower, garlic, onion, mushrooms, ginger, parsnips, potatoes, shallots, and turnips.
Today, add more color to your meals and snacks. If you can add at least one choice from each of the color groups to the day's meals, you'll have consumed five servings of fruits and vegetables without even trying!
Monday, December 28, 2009
Tonight - December 28th - Open Mike Night!
We're now between two major holidays with many temptations behind us, and more still ahead. So how are you doing?
- What principles and tools are you using the most? What's working?
- Where do you believe you are slipping up - let's see what we can do to fine tune your thinking and choices.
Tonight is our Open Mike night so here is YOUR chance to get some personal attention on your questions.
Call in at 7:55 to let us know that you are on the line
Dial 712-432-0180 Code is 939046#
Use the *6 keys to mute or un mute your line if you have background noise
We're looking forward to hearing from you!
- What principles and tools are you using the most? What's working?
- Where do you believe you are slipping up - let's see what we can do to fine tune your thinking and choices.
Tonight is our Open Mike night so here is YOUR chance to get some personal attention on your questions.
Call in at 7:55 to let us know that you are on the line
Dial 712-432-0180 Code is 939046#
Use the *6 keys to mute or un mute your line if you have background noise
We're looking forward to hearing from you!
Sunday, December 27, 2009
What's YOUR Sleep Number?
My topic this time is sleep and your sleep number and I’m not talking about mattresses!
Did you know the minimum amount of sleep you need for weight loss is seven and a half hours a night. How many of us get that! It may sound odd, but the closer you can get to 7 ½ hours or your personal ideal sleep time, the better your results will be. And, sorry, but sleeping more than that won’t help you drop more pounds! This works whether you have a few pounds to lose or many. Here’s what to do:
1. Go to sleep and wake up at the same time every day.
Write down the time you need to get up in the morning, then count back seven and a half hours. That is the time you need to be in bed. But we’re not out to kill all your fun: On Friday or Saturday nights, you can go to bed one or two hours later than usual and sleep in one or two hours the next morning—as long as you get your required seven and a half hours.
2. Start a bedtime routine.
Create a pre-sleep ritual—such as light reading, a hot bath, stretching—beginning somewhere between 45 minutes to an hour before the time you’ve planned to close your eyes. Pretty soon, your body will start to associate specific actions with relaxation and falling asleep. And turn off your TV, computer, BlackBerry and cell phone before that time begins. “When your brain senses light shining in your eyes, it stimulates the wake response and lowers melatonin, the hormone that cues you to feel drowsy,” says Steven Park, M.D., author of Sleep, Interrupted.
3. Watch your caffeine and alcohol habits.
Don’t have any caffeine after 2:30 P.M. (including caffeinated tea and soda), and avoid sipping alcohol three hours before bedtime. Booze may knock you out at first, but it keeps you from getting deep sleep, says Breus. As the sleep-inducing powers wear off, you may even wake up.
4. Experiment with exactly how much sleep you really need.
According to the National Sleep Foundation, some women require as many as nine hours of sleep a night. If you’re snoozing seven and a half hours and still can’t wake up without your alarm, you need more. Try hitting the sack 15 minutes earlier each night until you reach the perfect time for you—it may take a week or so before you reach your own ideal sleep number.
Here are some other thoughts on getting a good night’s sleep.
You can stretch yourself to sleep. If you have trouble falling asleep, trade in the tossing and turning for a simple, gentle, daily stretching routine instead. Women who regularly stretch out their knots and kinks fall asleep more easily than nonstretchers do.
Another option that I have been doing lately is to use Arbonne’s Unwind massage oil. I rub this on right before going to bed. A am not only I getting the aromatherapy benefit from the chamomile, I’m also giving my skin some wonderful botanical oils to soften and moisturize through the night.
And last but not least, eating guidelines before bedtime. If you’re feeling hungry, then you may find that hunger interferes with winding down for that good night’s sleep, but you want to be careful about what and how much you eat.
If you must eat before going to bed, here are some ideas from different articles I found.
- Find something that combines a little bit of carbs with protein. One example is milk and bananas. The carbs in the bananas combine with the amino acids in the milk to boost the serotonin levels in the brain – serotonin becomes melatonin, which is the hormone that triggers sleep.
- Have a few spoonfuls of yogurt. I think I got that tip from San. This really does work for me.
- Or have a slice of whole grain bread, or a few whole grain crackers with a little bit of cheese.
- Sesame seeds – these are a great natural source of tryptophan – the sleep inducing amino acid.
- And if stress contributes to sleep issues, try adding more red bell peppers to your diet. A study showed that rats fed 200 milligrams of Vit C twice a day found that it nearly stopped the secretion of cortisol, a hormone released in your body when you are stressed. Calorie for calorie, red bell peppers give you more Vit C than any other fruit or vegetable.
Here's to Sweet and Healthy Dreams!
Did you know the minimum amount of sleep you need for weight loss is seven and a half hours a night. How many of us get that! It may sound odd, but the closer you can get to 7 ½ hours or your personal ideal sleep time, the better your results will be. And, sorry, but sleeping more than that won’t help you drop more pounds! This works whether you have a few pounds to lose or many. Here’s what to do:
1. Go to sleep and wake up at the same time every day.
Write down the time you need to get up in the morning, then count back seven and a half hours. That is the time you need to be in bed. But we’re not out to kill all your fun: On Friday or Saturday nights, you can go to bed one or two hours later than usual and sleep in one or two hours the next morning—as long as you get your required seven and a half hours.
2. Start a bedtime routine.
Create a pre-sleep ritual—such as light reading, a hot bath, stretching—beginning somewhere between 45 minutes to an hour before the time you’ve planned to close your eyes. Pretty soon, your body will start to associate specific actions with relaxation and falling asleep. And turn off your TV, computer, BlackBerry and cell phone before that time begins. “When your brain senses light shining in your eyes, it stimulates the wake response and lowers melatonin, the hormone that cues you to feel drowsy,” says Steven Park, M.D., author of Sleep, Interrupted.
3. Watch your caffeine and alcohol habits.
Don’t have any caffeine after 2:30 P.M. (including caffeinated tea and soda), and avoid sipping alcohol three hours before bedtime. Booze may knock you out at first, but it keeps you from getting deep sleep, says Breus. As the sleep-inducing powers wear off, you may even wake up.
4. Experiment with exactly how much sleep you really need.
According to the National Sleep Foundation, some women require as many as nine hours of sleep a night. If you’re snoozing seven and a half hours and still can’t wake up without your alarm, you need more. Try hitting the sack 15 minutes earlier each night until you reach the perfect time for you—it may take a week or so before you reach your own ideal sleep number.
Here are some other thoughts on getting a good night’s sleep.
You can stretch yourself to sleep. If you have trouble falling asleep, trade in the tossing and turning for a simple, gentle, daily stretching routine instead. Women who regularly stretch out their knots and kinks fall asleep more easily than nonstretchers do.
Another option that I have been doing lately is to use Arbonne’s Unwind massage oil. I rub this on right before going to bed. A am not only I getting the aromatherapy benefit from the chamomile, I’m also giving my skin some wonderful botanical oils to soften and moisturize through the night.
And last but not least, eating guidelines before bedtime. If you’re feeling hungry, then you may find that hunger interferes with winding down for that good night’s sleep, but you want to be careful about what and how much you eat.
If you must eat before going to bed, here are some ideas from different articles I found.
- Find something that combines a little bit of carbs with protein. One example is milk and bananas. The carbs in the bananas combine with the amino acids in the milk to boost the serotonin levels in the brain – serotonin becomes melatonin, which is the hormone that triggers sleep.
- Have a few spoonfuls of yogurt. I think I got that tip from San. This really does work for me.
- Or have a slice of whole grain bread, or a few whole grain crackers with a little bit of cheese.
- Sesame seeds – these are a great natural source of tryptophan – the sleep inducing amino acid.
- And if stress contributes to sleep issues, try adding more red bell peppers to your diet. A study showed that rats fed 200 milligrams of Vit C twice a day found that it nearly stopped the secretion of cortisol, a hormone released in your body when you are stressed. Calorie for calorie, red bell peppers give you more Vit C than any other fruit or vegetable.
Here's to Sweet and Healthy Dreams!
Friday, December 25, 2009
Thursday, December 24, 2009
Focus on the ones you love
Good Morning AHL Members.
Thanks to Gerri for the holiday good wishes. I too am wishing each of you a joy filled time of celebration with your loved ones. Remember to make the holiday about the people and not the food. You will come through without gaining weight ... just wonderful experiences and memories. Love, San
Thanks to Gerri for the holiday good wishes. I too am wishing each of you a joy filled time of celebration with your loved ones. Remember to make the holiday about the people and not the food. You will come through without gaining weight ... just wonderful experiences and memories. Love, San
Wishing You and Yours And Abundant and Joy-Filled Holiday
Wishing you all a Wonderful Holiday, however you celebrate it.
Your part in our Abundant Healthy Living community is a joy and a blessing.
Love to you all, Gerri
Your part in our Abundant Healthy Living community is a joy and a blessing.
Love to you all, Gerri
Wednesday, December 23, 2009
Get the most out of your Healthy Choices with Better Digestion
To help your body’s ability to absorb nutrients and eliminate waste, a well functioning digestive system is an important step to healthy living. For weight loss it is imperative for digestion to working well to rid the body of all waste. And a key to keeping things moving is fiber.
Dietary Fiber includes all parts of plant foods that your body can't digest or absorb. Fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon.
There are two types of dietary fiber and they are both important.
o Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
o Soluble fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley.
A high-fiber diet has many benefits, which include:
- Prevents constipation.
- Lowers your risk of digestive conditions.
- Lowers blood cholesterol levels.
- Controls blood sugar levels.
- Controls appetite
- Aids in weight loss.
How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults: Women, 50 and younger need at least 25 grams of fiber a day, if older than 50, that drops to 21 grams. Men on the other hand, need more than women! Men aged 40 and younger need at least 38 grams of fiber a day. If over 50, then this drops to 30 grams.
Your best fiber choices are: Grains and whole-grain products, Fruits, Vegetables, Beans, peas and other legumes. Or you can increase your fiber intake with Arbonne’s Fiber Booster … 12 grams of both soluble and insoluble fiber per scoop – half your daily requirements. This is odorless, tasteless, and gritless. And it can be added to hot or cold liquids and all food.
There are two other things that can aid in improving your digestion that I’d like to mention here.
Digestive Enzymes – these are necessary to breakdown your food. The amount of enzymes your body naturally produces actually diminishes as you age so supplementing supports you body. Arbonne can help here. One of the capsules in Arbonne’s Hybrid supplements is a broad spectrum complex to assist the body to digest carbohydrates, fats, proteins, lactose and other dietary components. And I love it that all our other Hybrid supplements are coated in Digestive Enzymes to help you digest them as well.
And Last but Not Least – Let me mention our Herbal Colon Cleanse. This is a robust blend of cleansing and detoxifying herbs plus beneficial microflora to support colon health, aiding in digestion and regular elimination as well. This is NOT a laxative, instead it's a supplement to help your body work naturally to eliminate waste and toxins.
Hope this entry was easy to digest! :-D
Love - Gerri
Tuesday, December 22, 2009
Water and Weight Loss
Water is essential to our program and overall health! Apart from the fact that 60-70% of your body is composed of water, water has an extensive range of functions essential to life. Here are a few key functions:
· Water assists digestion, absorption and assimilation of food. If you don't drink enough water you can't get the full benefit of nutrients in the food you eat.
· If you don't drink enough water you get constipated and put your kidneys under stress.
· Water is also essential to regulating your body temperature. If you don't drink enough water you compromise the evaporation process your skin uses to keep you cool.
Being hydrated improves your cognitive ability.
And if your goal is to lose weight, there are even more reasons to reach for water. Few people realize at first just how essential water is to the success of their weight-loss program.
Water is a natural appetite suppressant. Your brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signaling to you that you are thirsty! So reach for that glass or bottle of water before you reach for anything else!
If your diet has been one that did not provide you with adequate water, your body will have developed a pattern of storing water. It's part of the body's survival mechanism - to store up the essential nutrients in short supply - just in case they aren't available in the future. So if you don't drink enough water, you are 'conditioning' your body to store water. And water is bulk and unwanted inches.
It's so simple...drink water! But how much? The most common answer we hear is to drink 6-8 large glasses a day. Other sources say you need to drink ½ your body weight in ounces. So if you weigh 150, you should drink at least 75 ounces of water a day.
If you don’t like the taste of water – try adding Arbonne’s Fizzy Tabs – 2 great flavors that not only make water easier to drink but provide the added benefits of a focused energy boost, appetite control and increased metabolism!
Did you know that for every cup of coffee or alcoholic beverage you drink you will need to drink another TWO glasses of water to counteract the diuretic effect. Explore the world of herbal teas instead – like Arbonne’s Detox Tea, you may be pleasantly surprised!
And what about soda? Many people see diet soda is an innocuous, harmless beverage that can't possibly cause any harm to their waistline since it doesn't have any calories. Think again. A study at the University of Texas Health Science Center found that there was a 41 percent increase in the risk for being overweight for every single can of diet soda a person consumed daily.
You need to realize that alcohol, caffeinated drinks and sodas are NOT an alternative for water and definitely NOT a healthy fit choice.
We are looking for Healthy Fit choices in what we eat and drink and plenty of pure water will help you meet your goals.
Bottoms Up! Love, San
· Water assists digestion, absorption and assimilation of food. If you don't drink enough water you can't get the full benefit of nutrients in the food you eat.
· If you don't drink enough water you get constipated and put your kidneys under stress.
· Water is also essential to regulating your body temperature. If you don't drink enough water you compromise the evaporation process your skin uses to keep you cool.
Being hydrated improves your cognitive ability.
And if your goal is to lose weight, there are even more reasons to reach for water. Few people realize at first just how essential water is to the success of their weight-loss program.
Water is a natural appetite suppressant. Your brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body may in fact be signaling to you that you are thirsty! So reach for that glass or bottle of water before you reach for anything else!
If your diet has been one that did not provide you with adequate water, your body will have developed a pattern of storing water. It's part of the body's survival mechanism - to store up the essential nutrients in short supply - just in case they aren't available in the future. So if you don't drink enough water, you are 'conditioning' your body to store water. And water is bulk and unwanted inches.
It's so simple...drink water! But how much? The most common answer we hear is to drink 6-8 large glasses a day. Other sources say you need to drink ½ your body weight in ounces. So if you weigh 150, you should drink at least 75 ounces of water a day.
If you don’t like the taste of water – try adding Arbonne’s Fizzy Tabs – 2 great flavors that not only make water easier to drink but provide the added benefits of a focused energy boost, appetite control and increased metabolism!
Did you know that for every cup of coffee or alcoholic beverage you drink you will need to drink another TWO glasses of water to counteract the diuretic effect. Explore the world of herbal teas instead – like Arbonne’s Detox Tea, you may be pleasantly surprised!
And what about soda? Many people see diet soda is an innocuous, harmless beverage that can't possibly cause any harm to their waistline since it doesn't have any calories. Think again. A study at the University of Texas Health Science Center found that there was a 41 percent increase in the risk for being overweight for every single can of diet soda a person consumed daily.
You need to realize that alcohol, caffeinated drinks and sodas are NOT an alternative for water and definitely NOT a healthy fit choice.
We are looking for Healthy Fit choices in what we eat and drink and plenty of pure water will help you meet your goals.
Bottoms Up! Love, San
Super Foods
According to SuperFoods Rx: Fourteen Foods That Will Change Your Life, some foods will not only improve your life - but may well extend it.
Beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts and yogurt - all rich in nutrients and relatively low in calories - are all credited with preventing, and in some cases even reversing, heart disease, diabetes, certain cancers and dementia. Not only that, claim "Superfoods" authors Dr. Steven Pratt and Kathy Matthews, but build your diet around them and you'll have more energy and look better, too. The right foods - can actually change the course of your biochemistry," they write. "They can help to stop damage at the cellular levels that can develop into disease . . . You will also feel better, have more energy, look better, and can embrace all that life has to offer you with more optimism."
These healthy foods make delicious options for grazing or as part of a meal.
BEANS – these provide low-fat protein, fiber, B vitamins, iron, folate, potassium, and magnesium. You can also include green beans, sugar snap peas, green peas, and chickpeas in this category. An easy and yummy dish in this category is hummus. Hummus can be made not only from chick peas but also from edamame.
BLUEBERRIES – these have fiber, folate, vitamins C and E, potassium, magnesium, iron, riboflavin, niacin, phytoestrogen, and only a few calories. Other berries such as cranberries, raspberries, strawberries, cherries, currants, and purple grapes are also great. This is an easy one to incorporate in your food. Add to your protein shake, put over cereal or yogurt. Eat plain as a mid day fueling. They are also delicious frozen for a change in texture. Berries make an excellent "go to" dessert.
BROCCOLI – is rich in folate, fiber, calcium, vitamins C and K, and beta-carotene. You can also try Brussels sprouts, cabbage (red and green), cauliflower, bok choy, or kale. Roasting broccoli and cauliflower and brussel sprouts make an excellent winter side dish.
OATS - high fiber, few calories, protein, magnesium, potassium, zinc, copper, selenium, and thiamine. Other grains that are good include wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa. This one is easy if you like oatmeal. But also try brown rice and barley in soups and quinoa as a side dish.
ORANGES – We all know these are a great source of Vitamin C. They are also good for fiber, folate, potassium, pectin. Also try: lemons, grapefruit, kumquats, tangerines, limes. Oranges travel well as a snack in the office. And Clementines are in season now so get them before they are gone. Use lemons and limes to add flavor to steamed or raosted veggies and to fish.
PUMPKIN - contains alpha-carotene, beta-carotene, high fiber, few calories, vitamins C and E, potassium, magnesium. Also try: carrots, butternut squash, sweet potatoes, orange bell peppers. These yummies add color to your plate. Carrots, squash and pumpkin all make delicious soups. Sweet potatoes are wonderful roasted or as an alternative to regular fries.
WILD SALMON – is known for being a great source of omega-3 fatty acids. It’s also a good source of vitamins B and D, selenium, potassium, protein. You can also try: Alaskan halibut, canned albacore tuna, sardine, herring, trout, sea bass, clams.
SOY - is a good source of omega-3 fatty acids, vitamin E, potassium, folate, magnesium, and selenium
You can also try tofu, soymilk, soy nuts, edamame, miso. Soymilk in your smoothies and edamame as a side dish. I love steamed edamame with Old Bay.
SPINACH- provides beta-carotene, omega-3 fatty acids, vitamins C and E, thiamine, iron, calcium, magnesium, and zinc. Also try: kale, collards, Swiss chard, bok choy, romaine lettuce, mustard and turnip greens. Try to eat this steamed or raw. I love a fresh spinach salad or quickly sautéed with olive oil and garlic. Add strawberries and walnuts to raw spinach for a wonderful salad that is a change of pace.
TEA is also part of this list, both green and black. Tea has flavonoids, fluoride, no calories.
For an excellent tea choice – look at Arbonne’s Detox Herbal Tea – the herbal blend helps supports our kidney and liver functions – even more important for flushing toxins for some temptations we may succumb to this time of year.
TOMATOES - contain lycopene, few calories, alpha- and beta-carotene, vitamin C, potassium, chromium, fiber. A sliced tomato sprinkled with a little black pepper or Old Bay is an instant side dish. Of course they are better in the summer!
TURKEY (skinless breast) provides low-fat protein, niacin, vitamins B6 and B12, iron, selenium, and zinc. Tis the season for turkey! Spend a few minutes on the internet and look for some healthy recipes for that left over turkey. I use ground turkey in place of ground beef for most all recipes.
WALNUTS – these have omega-3 fatty acids, vitamins E and B6, magnesium, protein, fiber, and potassium
Also try: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews. these are easy, quick energy snacks. Trader Joe's has wonderful pre-packaged nut servings that are easy to toss in your purse or car. Remember the key is being prepared.
YOGURT - with live active cultures, calcium, vitamins B2 and B12, potassium, magnesium, zinc.
Love, Tee
Beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts and yogurt - all rich in nutrients and relatively low in calories - are all credited with preventing, and in some cases even reversing, heart disease, diabetes, certain cancers and dementia. Not only that, claim "Superfoods" authors Dr. Steven Pratt and Kathy Matthews, but build your diet around them and you'll have more energy and look better, too. The right foods - can actually change the course of your biochemistry," they write. "They can help to stop damage at the cellular levels that can develop into disease . . . You will also feel better, have more energy, look better, and can embrace all that life has to offer you with more optimism."
These healthy foods make delicious options for grazing or as part of a meal.
BEANS – these provide low-fat protein, fiber, B vitamins, iron, folate, potassium, and magnesium. You can also include green beans, sugar snap peas, green peas, and chickpeas in this category. An easy and yummy dish in this category is hummus. Hummus can be made not only from chick peas but also from edamame.
BLUEBERRIES – these have fiber, folate, vitamins C and E, potassium, magnesium, iron, riboflavin, niacin, phytoestrogen, and only a few calories. Other berries such as cranberries, raspberries, strawberries, cherries, currants, and purple grapes are also great. This is an easy one to incorporate in your food. Add to your protein shake, put over cereal or yogurt. Eat plain as a mid day fueling. They are also delicious frozen for a change in texture. Berries make an excellent "go to" dessert.
BROCCOLI – is rich in folate, fiber, calcium, vitamins C and K, and beta-carotene. You can also try Brussels sprouts, cabbage (red and green), cauliflower, bok choy, or kale. Roasting broccoli and cauliflower and brussel sprouts make an excellent winter side dish.
OATS - high fiber, few calories, protein, magnesium, potassium, zinc, copper, selenium, and thiamine. Other grains that are good include wheat germ, brown rice, barley, wheat, buckwheat, rye, millet, and quinoa. This one is easy if you like oatmeal. But also try brown rice and barley in soups and quinoa as a side dish.
ORANGES – We all know these are a great source of Vitamin C. They are also good for fiber, folate, potassium, pectin. Also try: lemons, grapefruit, kumquats, tangerines, limes. Oranges travel well as a snack in the office. And Clementines are in season now so get them before they are gone. Use lemons and limes to add flavor to steamed or raosted veggies and to fish.
PUMPKIN - contains alpha-carotene, beta-carotene, high fiber, few calories, vitamins C and E, potassium, magnesium. Also try: carrots, butternut squash, sweet potatoes, orange bell peppers. These yummies add color to your plate. Carrots, squash and pumpkin all make delicious soups. Sweet potatoes are wonderful roasted or as an alternative to regular fries.
WILD SALMON – is known for being a great source of omega-3 fatty acids. It’s also a good source of vitamins B and D, selenium, potassium, protein. You can also try: Alaskan halibut, canned albacore tuna, sardine, herring, trout, sea bass, clams.
SOY - is a good source of omega-3 fatty acids, vitamin E, potassium, folate, magnesium, and selenium
You can also try tofu, soymilk, soy nuts, edamame, miso. Soymilk in your smoothies and edamame as a side dish. I love steamed edamame with Old Bay.
SPINACH- provides beta-carotene, omega-3 fatty acids, vitamins C and E, thiamine, iron, calcium, magnesium, and zinc. Also try: kale, collards, Swiss chard, bok choy, romaine lettuce, mustard and turnip greens. Try to eat this steamed or raw. I love a fresh spinach salad or quickly sautéed with olive oil and garlic. Add strawberries and walnuts to raw spinach for a wonderful salad that is a change of pace.
TEA is also part of this list, both green and black. Tea has flavonoids, fluoride, no calories.
For an excellent tea choice – look at Arbonne’s Detox Herbal Tea – the herbal blend helps supports our kidney and liver functions – even more important for flushing toxins for some temptations we may succumb to this time of year.
TOMATOES - contain lycopene, few calories, alpha- and beta-carotene, vitamin C, potassium, chromium, fiber. A sliced tomato sprinkled with a little black pepper or Old Bay is an instant side dish. Of course they are better in the summer!
TURKEY (skinless breast) provides low-fat protein, niacin, vitamins B6 and B12, iron, selenium, and zinc. Tis the season for turkey! Spend a few minutes on the internet and look for some healthy recipes for that left over turkey. I use ground turkey in place of ground beef for most all recipes.
WALNUTS – these have omega-3 fatty acids, vitamins E and B6, magnesium, protein, fiber, and potassium
Also try: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews. these are easy, quick energy snacks. Trader Joe's has wonderful pre-packaged nut servings that are easy to toss in your purse or car. Remember the key is being prepared.
YOGURT - with live active cultures, calcium, vitamins B2 and B12, potassium, magnesium, zinc.
Love, Tee
Monday, December 21, 2009
AHL - Holiday Week Schedule!!
Hello Everyone!
It's a busy week already and many of us are still recovering from a weekend of BIG SNOW as I've heard it called. We've opted to forgo our call for this week, but fear not, you will still enjoy the content we have to share.
Abundant Healthy Living is about lifestyle choices, creating a basic nature that supports us on a daily basis. It is also about ongoing education. By really owning the information and by continually reaching out to learn more and to share what we learn, we create awareness and with awareness comes permanent change.
Look to the blog throughout the week for informative entries from San, Tee and I. I hope you find some golden nuggets that you are able to integrate into your own healthy living choices.
Enjoy the Holidays. Make Healthy Choices. And we'll enjoy chatting with you on Dec 28th - our Open Mike Night!
Love You All!
Gerri
It's a busy week already and many of us are still recovering from a weekend of BIG SNOW as I've heard it called. We've opted to forgo our call for this week, but fear not, you will still enjoy the content we have to share.
Abundant Healthy Living is about lifestyle choices, creating a basic nature that supports us on a daily basis. It is also about ongoing education. By really owning the information and by continually reaching out to learn more and to share what we learn, we create awareness and with awareness comes permanent change.
Look to the blog throughout the week for informative entries from San, Tee and I. I hope you find some golden nuggets that you are able to integrate into your own healthy living choices.
Enjoy the Holidays. Make Healthy Choices. And we'll enjoy chatting with you on Dec 28th - our Open Mike Night!
Love You All!
Gerri
Thermogenic Foods
Thermogenic Foods ~ adapted from Fat Flush by Ann Louise Gittleman
Some herbs are thermogenic which means they rev up your body’s metabolic fires and jump start energy expenditure which helps to burn calories!
Herbs can also be diuretic or helpful to metabolize carbohydrates and aid digestion.
Cayenne, dried mustard, ginger, cinnamon and garlic all raise your internal body temperature and kick your metabolism into high gear. In fact, studies show that some of these seasonings triple the body’s ability to burn calories for fuel rather than store them as fat.
First let’s look at cayenne … it adds a delicious punch to salad dressings, soups, sauces, dips, beans dishes, vegetables and meat marinades. Making your own recipes from scratch saves you from added calories, preservatives and sodium. Cayenne is not only delicious but stimulates circulation, assists digestion and stimulates the production of adrenal hormones which speed up the breakdown of fat by 25%!
Ginger is one of my favorite flavors. You can chose from freshly grated ginger root, dried/powdered ginger or even candied ginger.
Ginger is great for digestion, motion sickness, sore muscles, arthritis, and menstrual cramps,
I love to add chopped or slivered fresh ginger to stir fry fresh veggies or meats. You can add slivered candied ginger to cookies, muffins or sprinkle it on vanilla yogurt or ice cream.
An added bonus is that you cannot gulp down spicy food and eating slowly gives your brain time to register that your stomach is full, so you won't overeat.
Other Beneficial Herbs …
Bay Leaves, cinnamon, cloves, and coriander help control insulin levels so work more of this into your diet.
Sprinkle cinnamon on muffins, toast, French toast, oatmeal or in your protein shake. This time of year it is delicious on eggnog. I found many recipes for skinny eggnog on line!
Parsley, cilantro, fennel, anise and apple cider vinegar act as natural diuretics.
Coriander are actually the seeds from the cilantro plant. I grew cilantro this past summer and used it in many recipes. Salads, salsa and soups.
Dill, fennel, and anise aid in digestion and cumin helps protect against degenerative diseases. Tumeric is believed to protect against oxidative damage.
I love to cook so this is all fun and easy for me. For those of you that this would be a struggle, the easiest way to add thermogenics to your diet is to consistently use Arbonne’s supplement, Going, Going, Gone! It incorporates Arbonne’s Get Going! Herbal blend.
I also highly recommend The Fat Flush Cookbook by Ann Louise Gittleman as it has a nice section on herbs, their uses and benefits.
Happy, healthy eating!! San
Some herbs are thermogenic which means they rev up your body’s metabolic fires and jump start energy expenditure which helps to burn calories!
Herbs can also be diuretic or helpful to metabolize carbohydrates and aid digestion.
Cayenne, dried mustard, ginger, cinnamon and garlic all raise your internal body temperature and kick your metabolism into high gear. In fact, studies show that some of these seasonings triple the body’s ability to burn calories for fuel rather than store them as fat.
First let’s look at cayenne … it adds a delicious punch to salad dressings, soups, sauces, dips, beans dishes, vegetables and meat marinades. Making your own recipes from scratch saves you from added calories, preservatives and sodium. Cayenne is not only delicious but stimulates circulation, assists digestion and stimulates the production of adrenal hormones which speed up the breakdown of fat by 25%!
Ginger is one of my favorite flavors. You can chose from freshly grated ginger root, dried/powdered ginger or even candied ginger.
Ginger is great for digestion, motion sickness, sore muscles, arthritis, and menstrual cramps,
I love to add chopped or slivered fresh ginger to stir fry fresh veggies or meats. You can add slivered candied ginger to cookies, muffins or sprinkle it on vanilla yogurt or ice cream.
An added bonus is that you cannot gulp down spicy food and eating slowly gives your brain time to register that your stomach is full, so you won't overeat.
Other Beneficial Herbs …
Bay Leaves, cinnamon, cloves, and coriander help control insulin levels so work more of this into your diet.
Sprinkle cinnamon on muffins, toast, French toast, oatmeal or in your protein shake. This time of year it is delicious on eggnog. I found many recipes for skinny eggnog on line!
Parsley, cilantro, fennel, anise and apple cider vinegar act as natural diuretics.
Coriander are actually the seeds from the cilantro plant. I grew cilantro this past summer and used it in many recipes. Salads, salsa and soups.
Dill, fennel, and anise aid in digestion and cumin helps protect against degenerative diseases. Tumeric is believed to protect against oxidative damage.
I love to cook so this is all fun and easy for me. For those of you that this would be a struggle, the easiest way to add thermogenics to your diet is to consistently use Arbonne’s supplement, Going, Going, Gone! It incorporates Arbonne’s Get Going! Herbal blend.
I also highly recommend The Fat Flush Cookbook by Ann Louise Gittleman as it has a nice section on herbs, their uses and benefits.
Happy, healthy eating!! San
Tuesday, December 15, 2009
new scale numbers
I thought my scale actually has a short fuse this morning. But I was so excited that it read 134! My goal is to get to 130 and I have not seen 134 in over 6-9 months. I do believe that GLug Glug Glug message that Gerri and I have been writing to one another is helpful. Plus, I added three alarms to ring on my cell phone daily to remind me to DRINK WATER is very useful !! Try the alarms to drink your water and see if it also helps you!!!
~Myra
Sunday, December 13, 2009
NEW Phone # for AHL Calls - Please Note!!
The Number for Our Abundant Healthy Living Calls is changed - effective NOW!
Our New # is: 712-432-0180 PIN: 939046#
Our New # for the recording is: 712-432-0189 Same PIN
Our next call is Monday, December 14th
Call in at 7:55 to let us know that you are on the line
Dial 712-432-0180 PIN 939046#
We're looking forward to having you with us on Monday night!
Our New # is: 712-432-0180 PIN: 939046#
Our New # for the recording is: 712-432-0189 Same PIN
Our next call is Monday, December 14th
Call in at 7:55 to let us know that you are on the line
Dial 712-432-0180 PIN 939046#
We're looking forward to having you with us on Monday night!
Saturday, December 12, 2009
Empowerment Partners in Cartoons
We get the Washington Post and I had to smile when I read the comic Blondie because it was a fun example of how empowerment partners can show you when you're on the Dark Train. I've included a link to the strip below.
http://tinyurl.com/yeu3e4x
I'll just share the punch line: " The carpool ruined my bad morning by telling me like it is!"
Remember, when you're thinking thoughts that bring down your energy, turn it around. Think about what you are grateful for.
http://tinyurl.com/yeu3e4x
I'll just share the punch line: " The carpool ruined my bad morning by telling me like it is!"
Remember, when you're thinking thoughts that bring down your energy, turn it around. Think about what you are grateful for.
Friday, December 11, 2009
5 Ways to Eat Less and Stop Earlier
~ from RealAge
Okinawans stop eating when they are no longer hungry, and they're one of healthiest, longest-lived people in the world. Here are some tricks that Buettner says can help you stop eating at the right time:
- Get new glasses. Choose tall and narrow over short and wide drinking glasses. You'll drink 25 to 30 percent less. Go smaller with plates and bowls as well.
- Leave food in the kitchen. People who serve themselves at the counter, then walk away, eat about 14 percent less.
- Supersize with your eyes. Eat less and feel fuller by making your food look bigger. Make hamburger patties half the normal amount, and pile on the lettuce, tomatoes, and onions to make your burger appear sizeable.
- Sit down to eat. Do away with eating on the go, in the car, or while watching TV. Sit down and really pay attention to your food; you'll eat less and feel more satisfied.
- Weigh in daily. It sounds painful, but stepping on the bathroom scale every day may help you stay on track.
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I found this a very timely list for this time of year when we have many temptations!
Monday, December 7, 2009
Why Less Exercise May Be Enough Exercise
~ By RealAge
Finding it hard to squeeze in your workout or your walk this time of year? Don't sweat it. Sometimes, less still cuts the mustard.
As long as you pick up the pace, that is. In a study, people who cut back on their walks but turned up the burn when they did get out there still boosted their cardiovascular endurance.
Keeping the Pace
Sure, frequent exercise is still better for you -- for a bunch of reasons, ranging from better cholesterol levels to better weight control. But the new research shows that you can cut back a little on frequency and still keep yourself in pretty good shape if you make some adjustments. And it's a good idea to do so, because then your body will be ready, willing, and able to do more when you get more time.
No Time? No Excuse.
Why should you care about your cardiovascular endurance, anyway? Because a 5-year study showed that a mere 10 percent improvement lowered people's risk of mortality by 15 percent, compared with no cardio-respiratory improvement. So don't chuck your workout altogether this holiday season. Cut back if you must, but work harder. Or chunk your 30-minute walks into three 10-minute sessions. Your heart will thank you in the New Year.
--------------------------------
I thought this was a fitting post with our AHL focus tonight on movement!
Finding it hard to squeeze in your workout or your walk this time of year? Don't sweat it. Sometimes, less still cuts the mustard.
As long as you pick up the pace, that is. In a study, people who cut back on their walks but turned up the burn when they did get out there still boosted their cardiovascular endurance.
Keeping the Pace
Sure, frequent exercise is still better for you -- for a bunch of reasons, ranging from better cholesterol levels to better weight control. But the new research shows that you can cut back a little on frequency and still keep yourself in pretty good shape if you make some adjustments. And it's a good idea to do so, because then your body will be ready, willing, and able to do more when you get more time.
No Time? No Excuse.
Why should you care about your cardiovascular endurance, anyway? Because a 5-year study showed that a mere 10 percent improvement lowered people's risk of mortality by 15 percent, compared with no cardio-respiratory improvement. So don't chuck your workout altogether this holiday season. Cut back if you must, but work harder. Or chunk your 30-minute walks into three 10-minute sessions. Your heart will thank you in the New Year.
--------------------------------
I thought this was a fitting post with our AHL focus tonight on movement!
Sesame Seeds
Energy
By RealAge
Add These to Your Veggies for Extra Energy
Green beans, broccoli, squash . . . eke out a little extra get-through-the-day energy from them with this topper: toasted sesame seeds.
These nutty little seeds are loaded with magnesium -- a mineral that cells need in order to convert food to energy, according to Dr. Maoshing Ni, author of Second Spring. Add the seeds to bread, cookie, and muffin batters, too, for extra magnesium and a delicate crunch.
Don't Go Too LowAccording to Dr. Ni, many Americans simply fail to get enough magnesium in their diets. So he advocates making magnesium-rich foods like sesame seeds a regular ingredient in meals to boost your intake of this mineral. Other magnesium-rich items that should make more appearances: whole grains, dark leafy greens, pumpkin seeds, cashews, and Brazil nuts. Or, if you're not the nuts-and-seeds type, take a supplement instead. Use this online tool to look up how much magnesium you need.
Bountiful BenefitsBesides helping your body turn food into energy, magnesium helps strengthen your bones and keeps your heart, nerves, muscles, and immune system functioning well. Ready to open sesame? Here are a few recipes that can help get you started in adding sesame flair to sides, breads, and desserts:
Sides: Make your sides sing of sesame with these recipes for Sesame Green Beans, Sesame Carrots, Sesame Asparagus, and New England Apple-Nut Stuffing.
Bread: Pretty up your holiday table with homemade sesame-sprinkled baked goods like Whole-Wheat Braid and Seeded Multigrain Boule.
Dessert: Give your cookies a shot of flavorful sesame with these tahini-based Oatmeal Chocolate Chip Cookies.
Don't have time to cook? Spread a piece of toast with store-bought tahini paste (it's made from sesame seeds) and drizzle with honey for a quick and delicious snack.
By RealAge
Add These to Your Veggies for Extra Energy
Green beans, broccoli, squash . . . eke out a little extra get-through-the-day energy from them with this topper: toasted sesame seeds.
These nutty little seeds are loaded with magnesium -- a mineral that cells need in order to convert food to energy, according to Dr. Maoshing Ni, author of Second Spring. Add the seeds to bread, cookie, and muffin batters, too, for extra magnesium and a delicate crunch.
Don't Go Too LowAccording to Dr. Ni, many Americans simply fail to get enough magnesium in their diets. So he advocates making magnesium-rich foods like sesame seeds a regular ingredient in meals to boost your intake of this mineral. Other magnesium-rich items that should make more appearances: whole grains, dark leafy greens, pumpkin seeds, cashews, and Brazil nuts. Or, if you're not the nuts-and-seeds type, take a supplement instead. Use this online tool to look up how much magnesium you need.
Bountiful BenefitsBesides helping your body turn food into energy, magnesium helps strengthen your bones and keeps your heart, nerves, muscles, and immune system functioning well. Ready to open sesame? Here are a few recipes that can help get you started in adding sesame flair to sides, breads, and desserts:
Sides: Make your sides sing of sesame with these recipes for Sesame Green Beans, Sesame Carrots, Sesame Asparagus, and New England Apple-Nut Stuffing.
Bread: Pretty up your holiday table with homemade sesame-sprinkled baked goods like Whole-Wheat Braid and Seeded Multigrain Boule.
Dessert: Give your cookies a shot of flavorful sesame with these tahini-based Oatmeal Chocolate Chip Cookies.
Don't have time to cook? Spread a piece of toast with store-bought tahini paste (it's made from sesame seeds) and drizzle with honey for a quick and delicious snack.
Sunday, December 6, 2009
Friday, December 4, 2009
December...Really!
Snow in the forcast tomorrow. Brrrr. And yet, with growing up in the midwest, I still enjoy the first snowfall. No Matter What.
I'm enjoying sampling wonderful hot teas right now. I love an Apple Spice one I have, and 2 kinds of Chai. And it's always nice to start my morning with Arbonne's Detox herbal blend. This really is a wonderful blend.
I'm doing better with my water intake and I do find my headaches decreasing and my ability to focus increase. I love that this self care step has such positive rewards!
Remember - taking care of YOU needs to be a priority so you have the energy and focus to take care of others AND the ability to truly enjoy the magic of this season.
Love! Gerri
I'm enjoying sampling wonderful hot teas right now. I love an Apple Spice one I have, and 2 kinds of Chai. And it's always nice to start my morning with Arbonne's Detox herbal blend. This really is a wonderful blend.
I'm doing better with my water intake and I do find my headaches decreasing and my ability to focus increase. I love that this self care step has such positive rewards!
Remember - taking care of YOU needs to be a priority so you have the energy and focus to take care of others AND the ability to truly enjoy the magic of this season.
Love! Gerri
Tuesday, December 1, 2009
Night Time Prep Helps Water Intake
Thank you everyone that contributed about drinking water on Open Mike Night. It really does take more planning. I'm finding that if I fill my water bottles the night before that I'm more likely to start my day with drinking water and then continue.
Doing the prep the night before sets the intention for the next day. At least it's working better for me!
And Myra....glug, glug, glug... :-)
Doing the prep the night before sets the intention for the next day. At least it's working better for me!
And Myra....glug, glug, glug... :-)
Arbonne's Cruise
Arbonne announced our annual incentive trip this morning ... a Western Carribean Cruise next October. Not only am I going to earn it, I am going as a healthy fit person. Goal weight by July so I can shop for new adorable bathing suits, sundresses and formals. I will chunk it down later but I am asking my Empowerment Partners to hold me to this!
Happy Tuesday to you all! Love, San
Happy Tuesday to you all! Love, San
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