My grocery’s for the week.. there are “two cheats”..but not for me.. do you know?
My grocery’s for the week.. there are “two cheats”..but not for me.. do you know?
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.
+ 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
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.
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
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!
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.
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
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
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
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
Hello and thank you for visiting my website.
I have been reading a lot lately about Vitamin C and how it helps with the symptoms of Covid-19. Why is vitamin C usually recommended for colds, flu, and now Covid-19.
The reason is, is that Vitamin C plays a vital role in helping us boost our immune system!
Vitamin C is also a very important nutritional antioxidant. There have been numerous clinical tests and experimental test to conclude that Vitamin C is the real thing!
It is beneficial for reducing cancer rates, boosting immunity, protecting against pollution, including cigarette smoke, enhancing wound repair, boosting our white blood cell function and activity. When we become infected with a cold or flu or Covid-19 for that matter, our white blood cells become depleted. Vitamin C helps replenish these cell. It gives us more fighting power against diseases.
During the pandemic, I have been taking the chewable version of Vitamin C. But there are many other ways to get your Vitamin C. Most people think immediately about eating an orange, don’t get me wrong, this is a really good choice, but here are some other ideas:
1-Red Peppers tops the list! It[s full of Vitamin C, 174mg’s in 1-cup of raw red peppers, and only 35 calories.
2-Oranges, as compared to the red peppers contain 70mg in 1 medium orange and only 62 calories.
3-Strawberries also top the list, with 82 mg’s of C per 1-cup and 43 calories.
4-Broccoli is another top dog when it comes to Vitamin C, it has 124 mg’s of C and 44 calories per cup.
Some other choices are Tomatoes, Guava, Kiwi, Snow Peas, Papaya, but these tend to be higher in calories. really, it doesn’t matter how you get Vitamin C, just start taking it to support your immune system. Its been proven to do all of the things that I have listed above.
These are all delicious foods that can be eaten everyday, and very low in calories. That what i call “getting a bang for your buck”!
Vitamin C, B-1,(Thiamine) B-12, B-6, B-1, B-2, B-5, B-7 (Biotin), and B-9 are all water soluble vitamin, which means that it is not stored in the body. The excess vitamins are released through our urine. There is no need to monitor the consumption of these vitamins. All vitamins except for Vitamin A, D, E, and K are considered fat-soluble vitamins. These vitamins are stored in your liver and fatty tissue, and can they can become toxic to us if we take to much. Read all labels for vitamins for proper dosages.
My suggestions for getting enough Vitamin C, is to get them through foods that are rich in vitamin C. It’s not hard to do.
1- Make smoothies with almond milk, strawberries, and blueberries. There are many smoothie recipes out there. Get creative with your choices and eat them up!
2-Lunch it up with a salad, of baby spinach, broccoli florets, tomatoes, red, yellow or orange peppers, red onions, sliced strawberries, and top with goat cheese and a balsamic vinegar! This salad is loaded with Vitamin C!
3-Dinner with a bowl of Tomato Soup, and a grilled cheese and tomato sandwich.
Tomato Soup Recipe:
3T olive oil
3 C yellow onion (2 onions)
1 T minced garlic (3 Cloves)
4 C Chicken Stock
1-28 oz can of San Marzano crushed tomatoes
1/2 C of Orzo
1/4 C of Heavy Cream
1-large pinch of Saffron Threads
Pepper and Kosher Salt to your taste.
In a large pot or dutch oven, heat the olive oil over medium heat. Then add the onions and cook until transulsent . about 15 minutes stirring. Add the garlic and cook for 1 more minute. Stirr in the chicken stock, tomatoes, saffron, salt, and pepper. Bring the soup to a boil, then lower the heat to simmer for 15 min.
In another pot, fill with water and add 2 teaspooons of salt and bring to a boil. Add the orzo and cook for 7 minutes. Do not cook to the complete minutes advised on the packaging. Drain the orzo and add to the soup. Stir in the cream, and return the soup to a simmer and cook for 10 more minutes, stirring frequently.
Vitamin C is s a very safe way to boost your immunity against the flu, Covid-19, and the common cold.
…..remember to make a memory every day, and don’t apologize for who you are…Rebecca