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Nutrition and wellness is tasteful

  • Exercise

    Exercise is a benefit to every part of the body--mind included.

    Exercise makes you look better, lose weight, and lowers your risk of many chronic diseases, and slows down aging.

  • Healthy children, healthy life

    "You don't have to cook fancy or complicated masterpieces--just good food from fresh ingredients."
    --Julia Child

    "If we're not willing to settle for 'junk living,' we shouldn't settle for junk food."
    --Sally Edwards

  • Food is medicine

    "Let medicine be thy food, and food be thy medicine."

    "Don't eat anything your great grandmother wouldn't recognize as food."
    --Michael Pollen

Monday, July 28, 2014

14 foods to eat for better productivity

Haven't we all heard any number of those Monday songs, such as: "I don't like Mondays" or "Monday, Monday" or "Manic Monday", why is that? Is it because Mondays are typically seen as "getting back to the grind" or reflective of an onerous week ahead perhaps?

First off, I'm sorry if you feel this way about Mondays and second here is a list of 14 foods that should get you out of that Monday fog. The following is a comprehensive list of foods to eat for better productivity according to the magazine, "Psychology Today".
  •  Berries
  • Walnuts
  • Yogurt (good choices that are low or non-fat with your own added fruit (like berries) instead of artificial flavors that are added to many yogurts
  • Avocados
  • Eggs
  • Wild Salmon
  • Eggplant
  • Coffee (in moderation)
  • Dark chocolate (in moderation)
  • Green tea
  • Dark green leafy greens
  • Red wine (in moderation)
  • Whole grains
  • Garlic
What are the foods that won't make your Monday a great one? In doing the opposite of eating the above-mentioned foods, you will run the risk of getting "slowed down" or even "runned down" by eating processed fast foods that will make you sleepy, unproductive and even more susceptible to getting a cold! Here's to a great Monday....

Friday, July 25, 2014

Then....comes the weekend...

So many times our best intentions can become derailed on the weekends. I myself need to remind myself of this every time another weekend rolls around. But, with a little planning, it doesn't have to be this way. As the week comes to a close, its good to re-visit all the good stuff you've done regarding exercising every day, taking good portion-controlled healthy snacks to work, eating sensibly and even getting enough good "shut-eye" during the week. Why should that all be thrown away when Friday rolls around?
As this article points out, there are various reasons for this. Here is a quick outline to review before Friday arrives:
1) Normally the weekend allows more free time which is a good opportunity to have a longer workout. This could even mean working out and being outdoors -- which normally leads to more walking -- all good stuff.
2) If you have discipline to pack your lunch with healthy snacks during the week, why not continue that on the weekend? In trying to keep a schedule during the weekend, it could help alleviate food temptations.
3) Sleep is super important and still should be considered super important on the weekends. So veering off your normal sleep schedule from the week may make it harder to make sure you sleep well on the weekends.
4) Once again, getting outdoors can ensure that you keep healthy, good activity levels going by boosting your metabolism even more.
5) Everything in moderation -- food & exercise.
6) At least attempting to be aware of how many calories are in drinks can minimize the amount you drink -- it can be so easy to drink your calories and not be aware of it.
7) Doing what you can to de-stress is always a good thing -- relax, watch a movie, read a book.
  8) Look at what you eat as being part of a good and healthy lifestyle change, not a diet. There is a big difference.
9) If you jump on the scale Monday morning, you could be pleasantly surprised if you start to follow the above rules.
10) Lastly, plan your weekday meals on Sunday. Maybe in making a good and hearty casserole or preparing some proteins to add to salads would be a good incentive. And lastly, if the weekend doesn't turn out the way you hoped, there is always another attempt tomorrow. Just keep trying....

Thursday, July 24, 2014

10 Tips to Eat Healthier...

The challenges of eating healthy....everyone has those challenges, right? Its not impossible to eat healthy, it really boils down to wanting to eat healthy and going out of your way to do just that! The following are 10 great tips to eat healthier from knowing how to grocery shop strategically to finding healthier alternatives to some of the foods we've been used to eating in the past...

Tuesday, July 22, 2014

8 Foods to Add to Your Grocery List

The following are 8 different foods you can pick up at the grocery store next time you are

It can be so confusing to see what foods are the best ones to eat and which ones you should
avoid. But, hard to go wrong with the following 8 food recommendations from nutritionists...

1) Cauliflower: Low calorie, immunity builder, cancer prevention, and more...

2) Avocados: Healthy fat, full of antioxidants and a superfood.

3) Almond Milk: Full of vitamins, minerals and antioxidants.

4) Water: The sustainer of life. Water is essential for many things; namely regulation of body temperature, lubricant for joints, good for blood flow, regulates blood pressure and more...

5) Cinnamon: Helps with blood regulation and an immunity builder.

6) Coconut oil: Improves blood cholesterol levels and helps maintain weight.

7) Beans: Full of fiber, minerals and vitamins.

8) Quinoa: Contains fiber, protein and plenty of iron.

9 Healthier Swaps for your Favorite Junkfoods

It really is amazing to see how ingrained our habits really are -- especially when it comes
to those default foods that we crave from time to time. I mean do most people like crispy
french fries or pizza -- of course they do...and so do I. But, the following food swaps are
healthier and just better for you in the long run. Enjoy the recipes...

9 Healthy Swaps for your favorite junk foods

Friday, July 18, 2014

Article: Back to the Kitchen: Escaping Processed Food

Upon reading this article, it did prompt me to think about how our culture, economy, environ-
ment and our food has changed over the decades.

It is astounding to me that the following statistic is true: "Processed food (as opposed to whole ingredients that must be cooked) accounts for 80 percent of food sold in the United States, in terms of profit. The USDA says we eat 31 percent more packaged food than fresh food, in terms of volume." How we've changed! Ken Albala does a wonderful job in detailing the compelling reasons why it is so important to re-learn those skills -- the skill of cooking -- for various reasons.

For one, he discusses how there has been an abundant interest in food over the past couple of decades with cookbooks and cooking shows, but has that intimidated people from cooking? Has cooking been cast off as a chore or too difficult to do or too time-consuming? Somewhere down the line, with the industrialization of food and economic changes in our society among other things, cooking seems to have become a "lost art". he points out, most people seem to have no problem having meals prepared for them -- not only in restaurants, but prepared frozen meals found in grocery stores. In fact, "the USDA says we eat 31 percent more packaged food than fresh food, in terms of volume." That is just crazy!

Is it that no one cares to know how such processed foods are prepared? Or are consumers too trusting that they will be protected by the government with regard to their food consumption? There are so many options out there too -- one need not go through a drive-through to get a quick meal, now you can just go to your local grocery store and pick up a "heat-and-serve" item. Does anyone know how to cook these days or has it become unfashionable?

Another good observation that Mr. Alba makes in this well-written article is that many cooking techniques have become obsolete -- compare that to the number of hours of television watching that goes on and yes, one can see that there is not enough time in the day. Many times as those avid food watchers of those cooking shows believe, "I can never cook that way" or "that would take me so long to do" is simply not true -- it just takes practice and the willingness to want to cook a good meal.

In the words of the late and famous Julia Child, “You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients.”

Other articles about processed foods can be found at the links below...

9 ways that processed foods are killing people

The benefits of healthy whole foods

Whole Foods vs. Processed Foods: Why less is actually better

Land of Processed Foods

Land of Whole Foods

Thursday, July 17, 2014

What "Farm-to-Table" means to the next generation

It is interesting to see how farming has changed over the years. It has gone from being a way
of life for so many years to almost completely "dropping out" of existence. Now, farming is
an "in-thing" again and with good reason. With the concern that so many have about where
there food comes from, check out the following article which describes what "farm-to-table"
means to the next generation.

Wednesday, July 16, 2014

7 Heart Healthy Substitutes

Here are 7 Heart Healthy Substitutes that can be made to your diet plan...

1) Olive Oil/Canola Oil for butter

2) Whole Wheat flour (or oats) for regular white flour

3) Salmon (or sardines, anchovies) for beef

4) Dark leafy greens like kale or arugula for iceberg lettuce

5) Herbs and spices for salt

6) Dark chocolate instead of milk chocolate (in moderation of course)

7) Whole fruits or apple sauce (read the label for added sugars!) for refined sugar.