Overeating and Aging

Eating is a way to express who you are. The enjoyment of eating food and the company we keep, family, friends brings us inner joy and happiness. This process is repeated over and over again in our lives. Thank goodness!

As we age, overeating becomes a problem. This goes hand in hand with a decreased amount of exercise and a slower metabolism. The result is becoming overweight, causing: Obesity, High Blood Pressure, Diabetes. It causes weakness and upsets our digestive system. All of this accelerates the aging process.

The Hypothalamus is the part of our brain that produces nerve cells that, when they are activated, they produce a sensation of hunger. Blame it on the Hypothalamus!!!

Habitual overeating, especially of meat and strong flavors, will inflame the lining of the stomach. Excess heat in the stomach cause’s overeating, but when we can break the overeating cycle, one still must change their daily habits. This bad habit can become imbedded in the body’s cells and organs over many years. Overeating is habitual “unconscious eating. ”

Start out by changing your diet to eating raw vegetables and fruits regularly to cool the stomach. Celery is a very good choice. Think of eating “greens, vegetables, ” as a way of giving your body sunshine.

To start with, reduce the consumption of foods that inflame the stomach: meats, fried or oily food, These are acidic foods that become toxic to our bodies. This is what causes inflammation which in turn causes disease.

Practice the art of CHEWING. Eating starts with the basic art of chewing. Chew you food well to polarize your food in order to make digestion easier, and food process better. Carbohydrate digestion begins in the mouth. Proteins, require a longer digestive process, that can actually keep you up at night, if you indulge to late on a nice big steak dinner.

Avoid eating when you are worried, angry, standing, watching TV, and reading. Eating is a time to nurture your body. Give attention to the quality of food that you are eating. I like eating the food that I cook on a white plate. I do that, because it makes the food look more enticing to eat. All of the colors of the vegetables, herbs, and seasonings, even fresh ground pepper show through. It is a great experience to enjoy your food, savor the moment!

When you start to feel full, push your plate away!! No seconds. Try to eat 3 meals per day. Make these meals Breakfast and Lunch, save the evening meal for the smallest. and eat it 3 hours before bedtime. This helps with digestion. Make it a simple meal that consists of a lean protein, scrambled eggs and some veggies, clear broth soups with lots of veggies, (small portion and no meat), or just a simple salad to get you through the night and keep your blood sugars stabilized.

Drinking with meals dilutes your digestive juices, so my advise is to drink some water before eating. As we age we lose the abilities to properly digest our foods.

Drinking water is what purifies our systems, so there is no need to drink to much while eating your food.

The food eating schedule should look like this:

Your first meal should be between 7-9 am (a moderate sized meal containing lots of vegetables, fruits, and protein)

Your second meal should be between 11-1 pm (the largest and the best variety of cooked and raw foods)

Your evening meal should be between 4-6:30 pm (smaller and the most protein)

To ultimately live longer I can promise you that Exercise is the key as we get older! Exercise has been found to increase endorphins, the body’s natural opiate, which makes us feel happy and positive. It decreases the development of Parkinson’s disease, lowers blood pressure, stimulates our immune system, lowers depression, and leads us to a much better sleep at night. Fresh air and exercise, I recommend a brisk walking routine.

It is ultimately our choices to make. If you want to live a long happy life, do the work. Your family and grandchildren will appreciate your efforts, and you will will also be setting an example to them as to how to live their lives when they get older.

…remember to make a memory everyday, and don’t apologize for who you are…Rebecca

Acid – Alkaline Balance, Prevents Disease

Basic Necessities for the Body to Function Properly..

One of the basic necessities for the body to function properly is maintaining the properbalance of acidity and alkalinity (pH) in the blood and other body fluids.

Disease and Effects:

+The acid-alkaline theory of disease is an oversimplification, but it basically states that many diseases are caused by excess acid accumulation in the body.

+ There is accumulating evidence that certain disease states, such as Osteoporosis, Rheumatoid Arthritis, Gout, and many others, may be influenced by the dietary acid-alkaline balance.

The Reason Why:

+ Example: Osteoporosis, may be the result of a chronic intake of Acid-forming foods, consistently outweighing the intake of alkaline foods, leading to the bones being constantly forced to give up their Alkaline minerals; Calcium and Magnesium, in order to buffer the excess acid.

What to Eat:

+ The dietary goal for good health is simple. Make sure that you consume more Alkaline producing foods than Acid producing foods. http://www.courts.ca.gov

+ Keep in mind that there is a difference between Acidic foods and Acid forming foods.

How pH Balance Works:

+ Example: Foods such as lemons and citrus fruits are Acidic, they actually have an alkalizing effect on the body. What determines the pH nature of the food in the body is the metabolic end products when it is digested.

+ Citric acid in citrus fruit is metabolized in the body to its alkaline form and may even be converted to bicarbonate, an other alkaline compound.

Acid Alkaline Balance, how to get it:

+ Many nutritionists believe that if an 80:20 alkaline acid proportion is followed in the daily diet, you need not worry any further about what you eat.

+ pH = measures how acid or how alkaline a substance is.

+ pH scale = scale of measurement for acidity and alkalinity.

Body pH:

+ The classification of our food is either Alkaline forming or acid forming. Alkaline forming foods include:

Vegetables, fruits, soybeans, almonds, most legumes, potatoes with skin, bananas, millet, and buckwheat

+ Acid forming foods include:

. Meat, fish, eggs, cheese, most grains, and peanuts.

+ Neutral foods include:

Fats, and oils as they contain neither acid or alkaline chemical compounds.

Testing your body’s acidity

+ The normal pH of saliva is neutral or slightly alkaline in the range of 7.0-7.5.

+ The normal pH of urine is neutral or acid in ranges from 4.5-7.0.

+ These tests can be gauged by using pH or litmus paper. The regular blue and red litmus will give an approximate reading for acidity or alkalinity.

+ Blue litmus will turn red if the urine or saliva is acidic.

+ Red litmus will turn blue if alkaline.

Our bodies function best at 7.0 should consume 75-80% of Alkalizing foods.

…remember to make a memory everyday and don’t apologize for who you are..rebecca

A Runners Guide to Nutritional Excellence…..


Hello and thank you for visiting!

Spring is in the air and Covid-19 numbers are slowly declining. Recently while walking my dog on the Cumberland trail, I noticed many new faces, walking and running. Im not sure if they were just enjoying the better weather, or preparing for a 5K, mini marathon, or a marathon. Whatever the reason, I wanted to give a healthy nod to all of you runners out there.

Running put a lot of stress on your body, so you need to stay healthy. Because of this, a runner requires more antioxidants, vitamins and minerals. I like to see all of you eating these vitamins and minerals, rather than just take them.

Gastrointestinal problems are tone of the #1 causes of dropping out of a race. Others are low energy, stress and colds. Nutrition, hydration and rest are very important when preparing for a race.

Here we go!

1- Avoid empty calories, and focus on nutrients per calories. Get the best bang for your buck when selecting foods.

2-Timing and fueling, you need to do this frequently, 1-2 hours before a run. Eat a light meal, vegetable juice or a small meal and do the same throughout the day to keep your energy up.

3- Bump up your complex carbohydrates, protein, and fats.

4-Hydrate, drink water, lemon water, coconut water and chocolate milk, (this is good for recovery).

5- At each meal, big or small try to have a fat, carb, and a protein.

Fruits and Vegetables

Avocados, a great source of fat, Apples, Pears, Asparagus, Bananas, Beets, Strawberries, Blueberries, Raspberries, Grapefruit, Broccoli, Mushrooms, Onions, Kale, Spinach, Cauliflower, Sweet Potatoes, Carrots.

These are all high in antioxidants, and packed with vitamins. Cook the vegetables on the grill or roast them in the oven with salt, pepper and olive oil. Buy Organic if possible.

Fats

Nuts- Walnuts, peanuts, Cashews, Hazelnuts, and Almonds. (High in good fat and has the least amount of calories).

Seeds, sesame, and Pumpkin

Avacados, Olive Oils, Grapeseed Oils, Coconut Oils, Peanut butter, Almond Butter, Cashew Butter, Real Butter.

Muscles loves FAT and so does your Brain!!!Good FATS. Plus these are all full of Amino Acids.

Proteins form an Animal Source

Chicken, Bison, Salmon, (Wild Caught), Cod, and Tuna or canned Tuna, and Grass Fed Beef

Grains

Eat Whole Grains, avoid Whole Wheat. Whole grain pastas, Ezekiel Bread, Oatmeal, its digested easily and light in the stomach.

Beans of all types: Black, Cantaloni, Chick Peas, Lentils,

These are high in complex carbohydrates. These carbohydrates contain vitamins, minerals and antioxidants. Quinoa is my favorite! Full of protein and fiber. Beans are my next favorite!

Sugars

Honey, molasses, coconut sugars, all of these sugars are less processed than regular sugars. Fake sweeteners are OUT! So when you are looking for a sports drink to rehydrate yourself, check the label for SUGARS! My favorite is Life Water, it is Purified Water, ph balanced, and has Electrolytes! This is a great thirst quencher for runners, and everyone.

Dairy

Whole fat Greek yogurt, 3% sugar, Nut milks, (almond and cashew), Parmesan cheese, goat cheese, and feta. Eggs are also a protein, eat anyway you like!

Menu Ideas for Dinner or Lunch

Grilled Salmon/Asparagus with wild rice or quinoa.

Grilled Chicken Breast with Roasted Vegetables of your choice

Whole grain pasta, (angle hair), with grated parmesan cheese, olive oil, garlic and basil

Soba Noodles, with toasted sesame seeds, scallions, mushrooms, and olive oil

Bison Burger, avocado on a whole grain bun, red onion and arugula

Baked Cod with a brown butter sauce and quinoa and asparagus

Breakfast Ideas

Eggs any way, over easy hard boiled, soft boiled, or make an omelet.

Run Day Oatmeal: 1 cup of steel-cut oatmeal, almond milk, chopped walnuts or almonds, cinnamon, berries of your choice, Drizzle with Honey! delicious

French Toast with fresh strawberries

Buckwheat Pancakes with fruit

Peanut butter toast

Coffee, water with lemon and herbal teas

There are lots of food choices here. Enjoy eating, do not go on some crazy diet, just take some time to cook your own meals. You will be happier for it. You will enjoy your life

….remember to make a memory each day, and don’t apologize for who you are…Rebecca

Being Mindful, results are Compassion and Endorphins

HELLO EVERYONE AND THANK YOU FOR VISITING

What does the word Mindful mean? It means lots of different things. It means, feeling compassion, finding life balance, understanding what you are grateful for, and being kind to yourself, mind and body!

A few weeks ago I was talking to my oldest daughter on the phone. I said, “I’m in such a bad mood today”. I am usually happy and cheery. I was driving at the time, and had just woke up in a sour mood on that day. As I was driving after hanging up with my daughter, I started thinking. Why am I in such a bad mood? I have everything I need and very happy in my relationships. My children are healthy and so are my friends and family. What else could you want? I need a walk!

Lets start with Endorphins. Endorphins are neurotransmitters to our brain. They are the “feel good” chemicals that are pumped to our brain. Runners call it their High! When this happens to them, they are able to run even longer. The meaning of the word endorphin is, endo-which means ,comes from within the body, and morphine which is an Opiate for pain, you get it in a natural way. Endorphins work on the opiate receptors in the brain, they reduce pain and increase pleasure. They are released during exercise, eating and sex. It is the most natural way to relieve stress and make us feel better. It’s a bad mood breaker.

COMPASSION. Showing Compassion is more than feelings of helping others when they are in need. Death, destruction, newborn babies, puppies, talking to a homeless person on the street, natural disasters, etc. When we feel compassion for others, what we get in return is feeling positive about ourselves. During these situations, our endorphins increase and we get a “high”, just like when you exercise! It is truly a natural healing benefit. Try to build your skill of compassion by starting with your own family, or friends. I worked for Hospice for 17 years in New York and Maryland. I remember this feeling of helping someone pass away. I would read to them, listen to music, sing, or just hold their hand. I always felt that increased release of oxytocin which is the warm feeling that you get when helping others.

Start in a simple way to build our Compassion to ourselves and others. Its a work in progress, but its worth it!

1-Having more compassion for your family and friends is a good place to start.

2-Dont forget to have compassion for yourself.

3-And then practice Compassion with strangers

I remember when I younger and would go to a funeral. I didn’t know what to say to comfort people. It was hard to be compassionate, to know what to say to people that were suffering with their loss. When my brother died, I learned about being compassionate, because other kind wonderful people showed me the way. There was an outpouring of love and compassion for my brother. Now I know.

MINDFULNESS, be aware and be thankful for who you are. Its a natural instinct to want to fix things when they happen. Life, is unexpected. There are many twists and turns. Instead of trying to fix everything , let it all go. Meditate, and be at peace with the situation. The time will come when your heart becomes lighter, and you can recognize another path. You will be able to forgive, and follow your path, you have to be quiet and listen for it!

…….remember to make a memory every day, and don’t apologize for who you are….Rebecca

The Benefits of Walking….Create a positive routine for 2021!

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Hello and thank you for visiting. I hope that everyone had a wonderful Holiday.

Create a positive routine.

Walking gives you energy by releasing endorphins, and provides a natural release for pent up feelings. Walking burns fat which helps you lose weight and reduce stress. It also strengthens our muscles and bones. When you walk it improves your heart and can help with lowering cholesterol. Walking reduces your risk of diabetes, improves your lungs and builds up an immunity to diseases. It also increases flexibility of our muscles and range of joint motion. It improves our lungs, and also relaxes you and will ultimately improve your sleep!

Go the Distance!

First of all, find a partner or go it alone, family, pets, friends. Buy some good supportive walking shoes. Studies show that even small amounts of brisk walks can improve your health. You can walk at any age, from childhood through your 70’s and 80’s. It is the most inexpensive exercise that you can do. It is a great time to reflect and meditate and just relax!

Before and after you walk.

First of all, wake up your walking muscles, to burn more calories by just walking in place. You can stretch if you like. Eat a light carbohydrate-rich snack such as a banana or yogurt about 20 minutes before lacing up. Why? It prevents blood sugars from dropping.

After your walk, eat a complex carbohydrate protein combo of veggies, chicken, salmon and or black beans. Pick a protein and eat a palm size serving, and fill in with some delicious veggies.

What happens when you walk?

Your heart rate revs up from about 70 to 100 beats per minute (bpm), at this point, your muscles are warming up and begins to release lubricating fluid and you burn on average 5 calories per minute, as compared to 1 per minute at rest.

Your heart rate increases to about 140 bpm’s! You are now burning 6 calories per minute, and your blood vessels expand to release body heat. Now you will start to sweat! During this time, your body releases hormones, and endorphins. Insulin, which helps store FAT, drops as you burn more FAT. The best part, is that after a good walk, your body will continue to burn calories for up to 1 hour.

So, grab yourself a partner, or go it alone…..its a very fun way to exercise. Start the New Year with a new habit that will keep you fit for years to come.

…..remember to make a memory everyday and don’t apologize for who you are….Rebecca