…Your Apple Watch can make you Fat, and the color Blue.

Hello and thank you for visiting.

I recently purchased an Apple Watch. I was very excited to get it, since my sister has had one for a very long time. She uses it constantly to track her steps, heart rate and monitor her activities during the day. So when the Covid-19 arrived, and everyone was on lockdown, I thought it would be nice to start monitoring my activities. I received my watch after a few weeks, and started using it.

I have a German Shorthair Pointer, named Finn. She requires lots of walking, I never knew how much I really walked until I started using my watch! It’s a lot. She can run and walk forever and never get tired but I do!!

What I have learned is that if you set your calories to burn, say 500 each day, then you can not eat 500 calories extra. It takes 3,500 calories in a week to lose 1 pound. You would have to set your watch to burn 500 to 1000 calories per day, and combine with nutrition, it takes a combination of both diet and exercise.

I say, cut back on calories, what ever it may, potato chips, a few cans of beer, or wine, sodas, and your favorite sweets etc. everyone knows what is their cheat food, to reduce your calorie intake by just 500 calories per day, then burn the other 500 through exercise.

If you reduce your salt intake, very important, because you will retain fluid, and drink (3), 8oz. glasses of water or lemon water per day, you should lose 1lbs.-2lbs. per week!

Nutrition is the most important. You cannot just work out and expect to lose weight! Nutrition is First.

1-Set your height and weight on your Apple iPhone.

2-There is an app on your watch represented by a little green man running man. Set it for an exercise by scrolling down. This will help your watch know how what type of exercise that you are doing. When your are finished, slide to the right to stop the activity, then make sure that you go to the bottom of the activity and close out the activity, because if you don’t, you cannot start another one until you do.

The color BLUE

Blue is the color of the sky and sea. It represents stability, trust and loyalty. It is a color that is beneficial to our minds and body. It has a very calming effect on us, and can actually slow down our metabolism. The color Blue is a great color for your bedroom. It may make you sleep better!

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

Mushroom Foraging, and the Color Yellow!

Hello and thank you for visiting.

I have been recently inspired by two of my daughters that have been keeping busy in the woods foraging for mushrooms.

On the very first day of their walks in the woods, they nailed some Morels! Morels grow under or near Ash Trees, Slippery Elm Trees, and Oak Trees. They grow in the ground on the Southern facing slopes in the woods in the spring. You can find them in open areas.

There are different varieties of these mushrooms.

There are different color types of the Morel mushroom. Black, yellow and grey. My daughters found the yellow ones, that actually grow to be the biggest of all varieties. They are much sought after, and pricy to buy them in the grocery stores.

After soaking them in some salt water for about 20 minutes, they are dried, and then sliced and put into a pan of butter and seasoning. Now I didn’t taste this batch, but heard that they were delicious. You can eat them sautéed, fried, or add them to a black bean burger as a filler.

They are full of Iron, Copper, Manganese, Phosphorus, Zinc, Vitamin D, Potassium, Magnesium, Calcium, Vitamin E, and B6. They contain antioxidants, and anti-inflammatory benefits.

Last week I was privy to taste some of the other mushrooms that they had found. These were called Pheasant Back mushrooms.

They have a very different texture, and look just like a pheasants back. The texture is tougher and they are very hard to get off of the tree. So make sure that you bring a knife with you when looking for these guys!

The smaller and darker versions of the Pheasant Black mushrooms are more tender. You can cook these the same way as the Morels.

Other edible mushrooms are called Turkey Tail mushrooms. These are edible, but tough and rubbery in texture. They are commonly found in Tennessee, but many other places. They actually look like a turkeys tail on the side of a tree. Because of its texture, it is mostly used for making tea. The tea helps to boost your immune system as it contains a variety of powerful antioxidants and other compounds. It contains anti-cancer benefits because of these reasons.

So during these times of isolation, get out and into the woods, forage for some mushrooms. Its good to be out in the fresh air. Your entire family can take part in the search for these delicious little fungi.

The Color Yellow

As spring is trying, yes, trying to get here, I see more signs of the color Yellow. It is a beautiful bright color that just makes us feel good. We see it in the sun, plants, and flowers…it always makes me happy and energetic.

This color stands for honor, loyalty, joy, energy, optimism and remembrance.

During these tough times, the color yellow is a color that we all need in our lives right now to help us cope! By some daffodils, and look for the sun in all that you do!

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

…How to achieve Optimal Health and the Color Green…

…..”The doctor of the future will give no medicines, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease.”…..Thomas Edison

Sleep

Sleep is an important part of achieving Optimal Health. REM sleep is Rapid Eye Movement sleep. It happens when we are dreaming! Recently, I have started dreaming vividly, almost every night. I feel quite rested when I awake. It happens for only short periods of time, but seems like forever.

Positive Mental Attitude

This is also a part of achieving Optimal Health. In these stressful times its hard to maintain a positive attitude, when thing are such a mess with our personal lives. Every day try to adopt a positive, optimistic trend. Like, remember why you are grateful. Optimism, Joy and Happiness.

1-Realizing what really makes you happy.

2-What you enjoy about your life right now.

3-And ask yourself, who loves me?

4-Who do I love?

Cardio Health

Cardio health is tied to emotions and attitude it is also a part of creating Optimal Health. Get out there and enjoy the sun and nice weather with whatever you like to do. Walk, run, hike, swim, bike. etc.

Recognize beauty in Art and Nature

Realize your potential

Gain respect from others and promoting self-esteem

Love and belongingness, receiving love, and giving love and affection.

Trust in family, friends, and be in a group.

THE COLOR GREEN

Colors can be introduced into our lives in many ways This includes flowers, accessories, paint, clothing, and the outdoors.

Green represents the way of Harmony.

It is the heart center. It strengthens without over stimulating. It can lower blood pressure and calm headaches, influenza, head colds, cramps, it is a very calming color to use in specific parts of your home.

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

Mandatory Perimeter Shopping and Vegetables

Hello everyone and thank you for visiting…

Perimeter shopping at the grocery store has always been my way of shopping for food. I would only visit the interior isles of the store for a very few food items. Perimeter shopping is now enforced by all grocery stores.

When shopping for groceries, I would only shop the perimeter of the store. It made perfect sense! This is where you will find all of the healthy foods, fresh fruits, vegetables, lean meats, fish, eggs and whole grains. That’s all your body needs.

Now, we are forced to shop this way to keep us safe from contracting the virus. When you enter the store, there are little arrows on the floor, to show what direction to go, and which way to go down each aisle as to help in keeping our distance from other shoppers.

I have preached perimeter shopping to my clients and friends. The Coronavirus makes it mandatory for us to shop this way. Things have drastically changed. I think it’s a good thing in ways, but it makes me sad to see wilted produce and sparsely filled shelves.

I have chosen to buy more frozen fruits and vegetables as not to waste the fresh vegetables. They are, by the way, just as good for you, nutritionally, as fresh. But now I am skipping over the fresh stuff.

Now I mostly skip over the fresh produce, except for the vegetables that I am going to cook that night, or within the next few days. I am afraid that I will waste the vegetables and fruits that I purchase. I always grab citrus, onions, garlic, avocado, and some unripen bananas. Not ever sure what the next day will bring.

I can’t wait until the Pandemic is over and we get back to our the normalsee of Fruit Stands, and Open air Fresh Food Markets!

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

Halbit, with olive tapenade , butter, salt, pepper, ginger, and garlic.. Sear in pan on top of the stove, then put in the oven to finish.. for about 6 minutes .

Side salad and served over left over Chinese rice..

So What are you worried about?

Hello and thank you for visiting..

I am worried about my older family members, nursing home patients, my grandchildren, and people that have compromised immune systems, diabetes, obesity, and predisposed lung issued.

I worry about how the world is dealing with this Pandemic.

I worry about how many will die.

I worry about the families that can not be with their terminally ill family members.

I worry about children that are critically ill.

I worry about how our world will recover.

I worry about how this isolation situation will change our lives. Hopefully in a good way!

I worry about our health crisis…not being taken seriously.

I worry about small businesses.

I worry about the new economic world, and how it is going to survive.

I miss my children, and grandchildren. I’m a hugger.. I miss that too!

Lets all help flatten the curve… and suck it up for a few more weeks!!!

Maybe we will all be able to look forward to the summer months… and have a prosperous and fun summer.

During these times, maybe we can learn to look at our family, friends and enemies through their eyes, not ours, and see a different future!

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

Hugs are so important!
We need to get back to this!

Pre Diabetic? Try these Delicious Recipes

Hello and thank you for visiting……..

 Rebecca Moran, HHP, CHNC, Holistic Wellness Consultant

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Turkey Cakes

1 lb. of ground turkey (93% lean), (160 calories per serving)

1 egg

2/3 C of whole grain bread crumbs

1 medium diced onion

3 cloves of garlic

½ juice of a large lemon

3 dashes of low sodium soy sauce

To Taste:

Turmeric, garlic powder, ginger, rosemary, sea salt, pepper

1 teaspoon of real mayonnaise

Mix all of the ingredients together.

Form into meatball size of your choice, (large ice cream scoop size) would be close to a serving size.

Cooking:

I use a large cast iron skillet and add a tablespoon of good extra virgin olive oil to the pan.

Add turkey cakes to the skillet and press them down with a spatula to form cakes.

Add lemon ½ juice

Turn the cakes after cooking for about 4-5 minutes depending on the thickness.

(press down on the center for firmness).

De-glaze the pan with ¼ C of dry white wine, cover lower the heat and simmer for another 5 minutes.  (you can also use chicken stock or beef stock to de-glaze)

Serve with rosemary and lemon slice and Marinara sauce, or your favorite!

Pear and Arugula Salad

Make Ahead Dressing: 

¼ C olive oil

                                        2 T. fresh lemon juice ½ large lemon

                                        1 T. Honey

                                       ½ t. Chopped Thyme

                                        3oz of goat cheese

                                        Wisk together

Salt and pepper to taste

Salad:

Baby Arugula about 5 oz.

(2) – Asian pears or your favorite fruit, peeled and thinly sliced

3 oz. of goat cheese crumbled

½ C. salted roasted pumpkin seeds

Sea Salt to finish.

Directions:

In a large bowl, toss the arugula with the pear slices and pumpkin seeds.  Add the dressing and toss well.  Then top with the goat cheese and sprinkle with sea salt and added pumpkin seeds.

Serve Right Away!

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Desert:

Bowl of fresh Strawberries, Blueberries, washed and dried.  2-3 T. of honey, and then 2-3 limes, (juice of the limes).  Stir together taste for the balance of sweetness of lime to honey.

Serve:

With fresh mint and whipped cream! 

……Rebecca Moran, this is an original recipes from my pantry and stove.  I hope that you enjoy!

“Make a memory every day and don’t apologize for who you are.”

Escargot, the Bad Mood Blocker and Colors that will make you Happy!

Hello everyone and thank you for visiting.

I love eating Escargot it is a French word for Snails, also Oysters, Clams, Musscels, and Squid which all contain a chemical called tryptophan, an Amino Acid, helps your brain produce Serotonin. Eating them does not make you sleepy.

Serotonin is an important neurotransmitter, a chemical messenger responsible for transmitting inform from one nerve cell to another. Serotonin has been referred to as the brain’s own mood elevating drug. Proper levels of Serotonin is extremely important since lower levels in severe levels have been linked to severe depression.

Although Snails are healthy on their own, 76 calories/14 g of protein per 3 oz serving, loaded with magnesium and no saturated fats. But the French, for example, prepared a dish with the garlic butter, parsley, Escargots Bourguignon, each serving contains 277 calories and 31 grams of fat. So skip the butter, or just use sparingly over pasta, with garlic, onions, and mushrooms….Delicious!

You can steam Clams and Mussels in a deep pan on the stove, adding garlic, onions, parsley, butter and white wine. Cook until the clams open, add a little heavy cream and diced tomatoes. Remove from heat. Serve on pasta, or in a bowl with a great piece of bread.

Oysters can be eaten raw, which is one of my favorite ways to eat them. Another delicious way to prepare them is on the grill, and a more savory way is to shuck them, put lemon juice, spinach, and parmesan cheese bread crumbs on the half shell and broil. Yummy!.

Squid and Octopus are pretty much the same creature, but with some different features. Octopus has a round head with 8 arms, and a Squid has a triangular shaped head and fins, along with their 8 arms. They taste great grilled, in soups, and as sushi. They have a chewy texture, but when they are grilled correctly, Delicious. Also as Calamari, deep fried! or oven baked in a batter. I cant believe I just said Deep Fried!!! I must be loosing it.

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Colors to make your life less stressful.

During these critical times of the Pandemic, it is a good time to paint a room or two. Here are some colors that I am suggesting to achieve a calm and less stressful environment.

My very first college degree was from the Art Institute of Pittsburgh, where I received a degree in Interior Design, ID and NKBA/CBD. Besides designing, color playes a big part on pulling together a beautiful, comfortable atmosphere for a homeowner. Here are some suggestions :

1-Blue-A classic color that is calming and southing, I would suggest it for a bedroom, since it has been known to help you sleep.

2-Green-Associated with the outdoors, this color is also calming and comforting.

3-Gray-This color may seem odd to suggest, but is the perfect color for a neutral and go give balance to any room.

4-White- Is the best neutral, it creates an environment of freshness, and cleanliness.

Go paint a room, or take a hike in the woods with your dog..we are all in for the long haul, so lets get busy taking care of ourselves so we can help others.

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

Covid-19 is messing with our Adrenal Glands!

Hello and thank you for visiting.

Our Adrenal Glands are located on the top of each Kidney.

Nothing effects our Adrenal Glands more than stress!

When our Adrenal Glands are stressed and fatigued, it causes numerous problems with our body.

1-Inflammation

2-Insomonia

3-Fungus

4-Constapation

5-Chronic fatigue

6-High Blood Pressure

This is how they work. Our Adrenal glands produce Cortisol, which controls our metabolism, and helps our body respond to stress.

Exercise is not the best solution, which is many deficiencies is one of the best options for healing.

During this time of the Covid-19 crisis, I think many of us are suffering from the impact of our restrictions to prevent the spread of the virus.

Here are some tips to help keep our Adrenal Glands functioning properlly

1-Have lab work to determine Adrenal functions.

2-Go on a 90 day reset diet which consists of more vegetables, and nutrition based proteins: beans, eggs, nuts, seeds, seafood, soy, and lean meats.

3-Eat green super foods: Kale, Spinach, broccoli arugula, snap peas, collardgreens are some of the best ones.

4-Vitamins, especially the B vitamins, B-6, B-12, vitamin C, and E.

5-Minerals such as Calcium, and Magnesium Seleninem, which has a calming effect.

Right now it is hard to find these nutritious vegetables, and we dont want to hoard and then waste them.

Remember that frozen vegetables are flash frozen and just as good as purchasing frest. They have the same nutritional value.

You can also add these veggies to a blender and make some delicious healthy meals.

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

Stress, it’s a killer…

Stress, is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.

Having Stress…yes we all do, it can be a good thing, that keeps you on your toes, but when it becomes to much, it can become debilitation.

The moment we become more self-aware and begin to realize the way we react to daily stress, improvement can begin. The first step is knowing that thinking is a physical act.- ” Dr. Thomas Hanna

Stress
How We manage Stress is important.
There are many life challenges that cause Stress:
Death
Divorce
Job loss
Money
Moving
Marriage
Chronic Illness
The Effect that Stress has on your body:
Headaches
High Blood Pressure
Diabetes
Weight Gain
Anxiety
Heart Problems

Nutrition, such as vitamin C is helpful during times of stress. Eat a well balanced diet to support the adrenal gland, such as whole grains, legumes, cauliflower, broccoli, salmon and sweet potatoes. Chinese ginseng, vitamin B6, Zinc, magnesium and Potassium for adrenal support, eat a banana. Avoid excess caffeine, and cigarette smoke.

Sound, can have a positive impact on the Nervous System. Listening to natural sounds such as waves crashing, forest noises, the “Ocean and Birdsongs” music, and Classical Music or the Ballet.
Smell, is also helpful. The olfactory system has an immediate affect on both the physiological and psychological bodies. Essential oils that are calming such as Lavender is an aromatic smell that helps to relieve stress. Smells that remind you of past and present calming memories. I love smelling a bonfire, fireplace, and freshly cut grass in the summertime. Reminds me of my childhood. Flowers, take a deep breath, its helpful in reliving Stress!

Sight, is probably something that you couldn’t imaging helping with Stress, but it does. Color helps when dealing with Stress. Calming neutral colors such as, greens, and blues, and warm harmonious colors will help. Visual images of positive thoughts through meditation, and yoga. Surround yourself with people that love and support you.. then, go watch a funny movie with them!!!

Exercise, I can not tell you how often exercise has helped me cope with stressful situations in my life. It really helps. Try just walking, yoga, running, aerobic exercises, and also swimming. Exercise increases the secretion of endorphins which leads to feelings of euphoria and creates fewer negative thoughts, which relieve the effects of Stress.

Stress will wear our bodies and our mental state down!! If you are feeling overwhelmed about a situation that you are experiencing, maybe see a therapist, try exercising, listen to your favorite tunes, and hang out with people who love you. You are not alone..I have been there many times, but learning coping skills will help you through it all.

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



…..OUR IMMUNE SYSTEM IS OUR BEST DEFENSE ! 😷😷😷😷

Hello and thank you for visiting ❤️

The Coronavirus it a big deal, it’s spreading like a wildfire. It is our responsibility to protect ourselves against this contagious virus.

The CDC has posted and reported many ways to protect ourselves against this fast spreading virus.

Here are the latest reports from the CDC on ways to protect ourselves.

  • Avoid close contact with people who are sick.
  • Avoid touching your eyes, nose, and mouth.
  • Stay home when you are sick.
  • Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
  • Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.
  • Follow CDC’s recommendations for using a facemask.
    • CDC does not recommend that people who are well wear a facemask to protect themselves from respiratory diseases, including COVID-19.
    • Facemasks should be used by people who show symptoms of COVID-19 to help prevent the spread of the disease to others. The use of facemasks is also crucial for health workers and people who are taking care of someone in close settings (at home or in a health care facility).
  • Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom; before eating; and after blowing your nose, coughing, or sneezing.
    • If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60% alcohol. Always wash hands with soap and water if hands are visibly dirty.

We must take responsibility for our own health, and One way that we can do this is to support our immune system.

There are many ways to stimulate our natural immune system.

One way is to avoid alcohol and smoking.

Here is my plan:

1-In the morning, while getting your shower, stimulate your lymph nodes, by washing into your armpits, groin, and neck areas.

2Dry brushing is another option in stimulating the immune system. Start with an appropriate brush on dry skin, brush upward from your ankles to your thighs. Finish the process with a massage of cold press coconut oil.

3-Exercise. Do something every day to elevate your metabolism. It only has to be 20 minutes.. it will still stimulate your immune system.

4-Eat a clean diet of vegetables, herbs, and protein, especially fish. Add to your diet:

Dark colored fruits, such as blueberries, blackberries, cherries, etc. and vegetables, purple cabbage, onions, zinc, vitamin C, bone broth, with garlic. Best guide line is to eat the colors of the rainbow!

5-Reduce stress in your life.. Exercise will help!

Surround yourself with happiness..children, family and friends.❤️

…make a memory everyday and don’t make excuses for who you are..rebecca

Kick your “Can”…yes you can, and Dorito Breath!

Hello everyone and thank you for visiting….

When I talk about kicking your can, I mean your cans and bottles of soda.

They and other drinks are loaded with sugar! Lets look at just one 12oz. can of Mountain Dew. There is a whopping 46 grams of sugar in just one can.

Eating Sugar

Lets start by understanding that:

Women should have only 23 grams of sugar,(6 teaspoons, 100 calories per day).

Men should have only 42 grams of sugar, (9 teaspoons, 150 calories per day).

(This is the breakdown: 4 grams of sugar are = to 1 teaspoon of sugar)So I challenge you to do this for one day, now that you know the breakdown, take a plastic bag, and each time that you eat or drink a sugary food, fill your plastic bag with the appropriate teaspoons of sugar, and see what it looks like at the end of the day.

Sugar is not only in soda, it is in fruit juices. 1 8oz. glass of all natural orange juice has 21 grams of sugar, which is equal to 5.25 teaspoons of sugar.

Fruits are loaded also. A cantaloupe, 5″ in diameter contains 43 grams of sugar, which is equal to 11 more teaspoons of sugar. Almost everything that we eat and drink contain sugar.

Check the labels and pay close attention to the serving size. Most cans of soda are two servings.

Over consumption of sugar will sabotage your weight. You will never lose weight!

Dorito Breath

After watching the Super bowl commercials I realized that there lots of people who love Doritos! But many people I know complain of the bad breath that follows eating Doritos. Well, what I found out is that Frito-Lay does this on purpose! What they do to get you to eat so many, is add MSG, monosodium glutamate, which is sodium salt of glutamic acid. It is addictive and increases your appetite. It also gives you the “Bad Breath”! They do this to create a “longer hang- time flavor”. This is why they are so popular.

Ok, the bottom line is that Diabetes, and Obesity, are two of the biggest health problems, which causes even more health problems, in America. Sugary foods will never make you healthy, nor will they make you lose weight. Measure your sugar intake in the plastic bag, just for one day and see what the results are. Then make the proper changes to reduce the amount of sugar in your daily diet. Make small changes each day.

Remember to make a memory every day, and don’t apologize for who you are……rebecca

Spicy Shrimp & Cauliflower..Let me eat..

Hello and thank you for visiting…

Recipe:

Spicy Shrimp & Cauliflower

2T Olive Oil (120 cal)

1/2 Red Onion (20 cal)

6 wild caught shrimp. (42 cal)

6T of Green Mountain Gringo Salsa. (60)

1 bag of Cauliflower Rice (75 cal)

1 Lemon

Salt and Pepper

Directions:

Sauté the onions in the olive oil until soft

Add the cauliflower rice, sauté until combined. (If It’s frozen, may take a few minutes to sauté, it will also reduce the temperature of the cooking process and may take a bit longer.

Squeeze on 1/2 of the lemon, and season with salt and pepper

Add shrimp, season again with salt and pepper and ginger, cook until pink, turning onto both sides.

Stir until all is combined, about 20 minutes.. medium heat.

Add the Green Mountain Salsa, stir and squeeze the rest of the lemon on the final dish, 5 more minutes.

Done!!

Eat your food on a white plate. It looks so delicious!

Total calorie count for this recipe…..you ask?

310!!!

I enjoy eating healthy foods, foods that your body recognizes and, (yes yearns for the nutritional value), can be delicious. And so filling.

My pantry I’m lost without these items:

Beef Stock

All beans-Black beans, chick peas, (canned) I always drain them. (Full of fiber, and protein) they fill you up!

Onions, red and yellow (they are 80% water, antioxidant, reduce inflammation, lowers blood sugar)

Whole grain pasta.(use whole grain)

Lemons, limes

Olive oil (omega 3 oils good fat)

Canned Tuna in Olive Oil (full of protein and good fat)

Green Mountain Salsa (all natural ingredients, only 4, and all good)

Parmesan Cheese fresh from the deli. (good calcium and low in calories)

Ezekiel Bread (whole grain, and they offer a variety of breads)

Eggs (great source of protein, B6, B12, and 80 calories per egg)

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Proteins: all of these are low in fat and high in protein.

Shrimp

Salmon

Scallops

Rotisserie Chicken ( I cant pass it up)

Ground turkey

Grass fed Beef 90%

Real Butter of your choice

Spices:

Pepper, Salt, Turmeric (many others) you choose, they are all good.

Last but not least, Frozen Vegetables.. just as good as fresh and you won’t waste as much food. ( low in carbs and great for anything, I like because I have fresh veggies and not wasting fresh veggies.)

I love food and I like to eat.

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

❤️Rebecca

Not So Simple Sugars.. 🍭🍰🍧🧁

And What Are Simple Sugars?

…..Simple sugars are a type of Carbohydrate, and one of the basic Macronutrients. The others are Proteins and Fats. Simple sugars are found naturally in foods.

New sources of sweetness include syrupy reductions from fruit sources like monk fruit, pomegranates, coconut and dates, and syrups made from starches like sorghum and sweet potato.

Syrups made from Starches:

So what does this mean? The very first time that I heard about Sorghum is when my dad would get a load of sweet feed for the horses and cattle that he raised at the Barn. Sorghum is comparable to wheat, without the gluten effect. It is high in complex carbohydrates, and a high protein grain. 1/2 of a cup gives you a whopping 72 grams of carbohydrates and 11 grams of protein. It is an excellent source of fiber, insoluble fiber, vitamin B3,B1, and B2.

Sweet Potato sugars, are simple sugars, such as glucose, fructose, sucrose, and maltose. Sweet potato sugars have a medium to high glycemic index rating of around 44-95. That’s pretty sweet! Sweet Potato sugar is called ipomoea batatas. The sugar is obtained form the purification and crystallization of the sugar syrups.

Fruit sources:

Dates, are, as a whole fruit, packed with potassium, B6, niacin and fiber. They also contain Iron, which is something that is not easily found in a plant based food. Dates are an excellent source of easily digested carbohydrates, with a sugar content that ranges from about 60 percent to 70 percent. Glucose or fructose is the sugar found in most dates. Dates provide 260 percent more potassium than oranges and 60 percent more potassium than bananas, here’s the catch…they also contain 60 percent more calories than either of these fruits. This is all good, but the down side is that a single date contains a whopping 70-80% sugar!!!!!

Monk Fruit is known to be the best sweetener in the world, according to (Julian Bakery, March 02,2016) What is Monk fruit you ask? It is a potent, no calorie, Paleo-friendly sugar substitute made from fruit. It is low on the glycemic index, so it wont spike blood sugars. It comes from the Chinese mountain orchard melon known as lo hang guo. It grows in Southeast Asia. It is a cousin to the cucumber and the bitter melon. It is very potent 100-250 sweeter than sugar.

Thank you for visiting.

Make a memory every day, and don’t apologize for who you are….just do your best.

…..Rebecca

It starts with Nutrition, why your Workout won’t help you lose weight.

….Hello everyone and thank you for visiting my blogsite.

January is fast approaching and everyone will be making their traditional New Years resolutions. Most of those resolutions will be to lose weight! We are creatures of habit.

Why don’t we try a Lifestyle Modification this year and make it real and achievable.

Lets start by setting ourselves up for, success now, before the holiday pounds start pile on.

Nutrition therapy must be used to balance our blood glucose levels. Metabolizing carbohydrates slowly is the key.

Over the Holidays snacking rules:

Eat the raw vegetables with some yogurt dip, olive oil with seasoning are a good addition to vegetables, you could roast them. Nuts are great for protein, and fresh fruits. If you eat a little bit at a time, you won’t get that starved feeling and just grab whatever is available, usually cookies and sweets. If you are drinking, be aware of the amount of sugar that you are consuming. alcohol has sugar, fruit contains sugar, sweet tea, sodas, even mixers such as tonic water, and soda water. If I am having a glass of wine, I will always have a protein, instead of a carbohydrate. It helps balance the blood sugars. Everything in moderation!

By the way, it takes 1 hour to rid your body of the effects of 1 alcoholic drink. Drinking on a full stomach will also help absorb the affects of the alcohol.

Lets start with eating breakfast. I am not a fan of blender drinks, but I do understand the significance of them for people on the go. I get nauseous when my blood sugar drops.. I must eat!

1-1/2 cup of oatmeal, with cinnamon, two teaspoons of honey, sprinkle with a tablespoon of walnuts chopped. Yummy!

2-1 piece of whole grain bread with 1/2 avocado, 1 slice of tomato sprinkled with salt and pepper

3-1 buckwheat pancake, top with top grade maple syrup

4-Last but not least.. a veggie omelet, 1 whole egg, 2 egg whites, salt, pepper and all of the sautéed vegetables that you like, such as spinach, onions, mushrooms, etc. just avoid cheese.. maybe a tiny bit of goat cheese, it will give it a tartness and creaminess. ( you could also make this your dinner)

Lunch would be your biggest meal, HUGE!

1-Pick any lean protein (chicken, fish, grass fed beef etc.) and order it grilled on a whole grain bun or bread. Order the condiments on the side, (use sparingly, except for mustard and hot sauces). Have pickles, side salad, dressing on the side, no croutons or cheese.

2-Salads are great, make sure that you add a grilled protein, no croutons or cheese. Dressing on the side.

3-Order a grilled protein and ask for your favorite vegetables grilled on the side..Usually they will have broccoli, asparagus, cauliflower, carrots, zucchini, onions, etc. these days you can usually custom order whatever you like.

4-If you like ordering out, take for instance Chinese, then order the protein and vegetables steamed. Ask for all of the extras on the side, then just dip. This is also a good option for dinner, just smaller amounts.

Just avoid things like egg salad, chicken salad, potato salad, things that are mayonnaise based.

This is very important: Dinner, over by 6pm., and eat 1/3 of your lunch meal, but the same types of food.

If you have eaten a larger (my suggested) lunch, by dinner you should not be to hungry.

1-It should once again be a lean protein grilled: steak, chicken, fish, etc, lots of good seasoning, and your favorite vegetable, salad or grilled. I personally like the small bags of frozen mixed vegetables. They are quick and easy to make and really fill you up before bedtime. I hardly ever need a protein. I just drizzle with some flavored olive oil, salt and pepper.

2-Another option is black beans, drained from the can, and mixed frozen vegetables. Lots of seasoning included.

3-Or something as simple as a peanut butter sandwich with slices of fresh fruit, such as bananas or peaches on whole grain bread.

4-One of my favorites is Albacore Tuna in olive oil, straight from the can, drain a little, fresh squeeze of lemon, 1/2 teaspoon of avocado mayo, 1/2 teaspoon of spicy brown mustard, chopped celery, onion, and some capers or pickles.. on toasted whole grain bread! Its delicious.

5-Any lean grilled protein, shrimp, fish, meat with good vegetables. Use citrus and seasonings to amp up the flavors.

Lets make this a successful 2020! Its really easy to do, it just takes a little bit of willpower! One last thing.. try to avoid as much SUGAR as you can over the Holidays. Read the labels, focus on SUGAR!!

In January, start my walking program, you will achieve your weight loss goals, I guarantee…

Happy Holidays and a Wonderful New Year!

…make a memory every day, and don’t apologize for who you are…rebecca

Walking to improve your health..

Hello everyone and Happy Holidays..thank you for visiting.

With the Holidays fast approaching, I wanted to talk about maintaining your health as we to indulge into the Christmas festivities. There are lots of temptations to derail our diets. One think that can help you indulge and keep you on track it Walking. It is a great way to burn those extra calories and fun to do.

Go the distance. Find a partner or go it alone, family, pets, and or a friend. The only thing that you will need is a good supportive pair of walking shoes, and warm coat, hat and gloves.

Studies show that even a small amount of brisk walking can improve your health. Almost anyone can do it! Walking at any age, from a child’s age through your 70’s. Walking is the most inexpensive exercise that you can do, plus it is a great time to reflect, meditate, and of course the fresh air will give your mind and body a boost. Your endorphins will kick in and make you very happy! There are lost of benefit from just taking a walk.

1-Before and after you walk you should wake up your walking muscles, to help burn more calories. Skip stretching and just mimic walking in place.

2-Fuel your walk by eating a light carbohydrate rich snack such as a banana or greek yogurt. Do this about 20 minutes before lacing up! “Why?”, you ask. Because this prevents blood sugars from dropping.

3-After your walk, eat a complex carbohydrate, protein combo, veggies, chicken, salmon, black beans.

4-Trak your steps if you like on your Smart Phone app or a Fitbit and see just how many steps that you do in one walk. For an average person, it takes 2000 steps to walk 1 mile. The desired is 10,000 steps per day which is about 5 mile! Walking 5,000 or 10,000 steps a day will certainly improve your fitness.

5-What happens when you walk? Well first of all your heart rate revs up from about 70 to 100 beats per minute (bpm), warming muscles, and your joints begin to release lubricating fluid and you burn on average 5 calories per minute, compared to 1 per minute at rest.

6-Your heart rate increases to about 140 (bpm’s), now you are burning 6 calories per minute, and your blood vessels expand to release heat. You will then will start to sweat. Your body releases hormones, and endorphins, which makes you feel happy and grateful.

7-Insulin, which helps store fat, drops as you burn more fat. Your body will continue to burn calories up to 1 hour after walking. You just need to sit and relax, you body will do the rest! Walking helps you relax and improve sleep patterns. It improves your heart health, and lowers cholesterol, reduces your risk o f diabetes, builds immunity to diseases, strengthens your muscles and bones, and improves your lungs. Plus it just makes you feel HAPPY!!!

I challenge you all to start a walking regiment…

Let me know how you feel!

Make a memory every day and don’t apologize for who you are … rebecca

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