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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Winter is coming.. Mushrooms and Pineapple

Hello everyone!  I hope you are enjoying the beautiful fall weather. The stink bugs are gone here, but now the cute little lady bugs have arrived in the masses! 

Part of Holistic Health is getting out and enjoying the day. The beautiful scenery, fresh air, exercise and it is a good way to meditate. 

Forget your worries and enjoy. 

Take it all in and savor the moments.  Use those thoughts for future meditating.

Winter health is so important, especially with young children. Make sure that they are washing their hands, sneezing in a tissue and avoiding others sneezing.

Eat hardy healthy meals which include lots of veggies and protein. Add things like turmeric, garlic, mushrooms, shitake mushroom is a symbol of longevity. The health benefits and promoting properties have been used in Asia for a very long time. over 6,000 years. they contain lentinan, which fights infection and diseases. It also has anticancer activity and benefits. onions, and pineapple, for the aspects of bromelain. Bromelain, which is found in fresh pineapple is made up of a group of sulfur containing digestible protein that reduces digestive inflammation. It is known to demonstrate significant anti-inflammatory effects, and helps reduce swelling in inflammatory conditions such as sinuses, sore throats, gout, and arthritis. Eat pineapple alone! You will be given the best benefits.

I supplement my winter health by taking a B-Complex vitamin with C and Zinc.  I also take Vitamin E and D, because we have less opportunity to be in the natural sunlight. It protects your cells, is good for the skin, hair, and boosts your immune system.

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

Thank you for visiting.

Inflammation Diet and Lyme Disease

Photo by Iina Luoto on Pexels.com

Hi everyone and thank you for visiting my blog site.

Ticks have been a nuisance to us for awhile. When we had horses and I was at the stables we made sure that we checked the dogs, kids and everyone there for ticks at the end of the day. If we found one, we would light a match, blow it out, and touch the tic on the back to make him pull out of the skin and fall off. Back then, there was not much discussion about Lyme Disease from a hard tic, or Tic-Borne Relapsing Fever (TBRF) transmitted from some soft shelled tic’s. They can feed very quickly, causing disease.

Some of the different types of tics, and there are over 900 different species: American Dog Tick, Eastern Blacklegged Tick, otherwise known as a Deer Tick, Golf Coast Tick, Lone Star Tick, Rocky Mountain Wood Tick, Western Blacklegged Tick, and Soft Ticks. The American Dog Tick are found primarily east of the Rocky Mountains, and Deer Ticks are also found in these regions also.

Recently a friend of mine found what she thought was a funny looking mole (not attractive looking) on her back and asked me to take a look. So I did. It looked to me like it could be a cancerous mole, so I advised her to go to a dermatologist to have them take a look at it! She asked me to go along. And so I did. As soon as the doctor took his first look at the mole he said, “that’s not a mole, its a tick”! I could not believe it. It was so far embedded into her back that you could not tell it was a tick. The tick was removed and she was prescribed an antibiotic. Everything turned out good for her.

I know another person who was bitten and got Lyme Disease. He didn’t know that he had been bitten. He works outside in the summer. He started suffering with symptoms that were misdiagnosed, and this could be deadly!! Some of the symptoms of Early Lyme Disease are: Fatigue, Headaches, the “Bull’s Eye” rash, Fever, Sweats, Chills, Muscle pain, Joint pain, Neck pain, and trouble Sleeping. It is often diagnosed as Rheumatoid Arthritis, or RA, which is a chronic condition with no cure. It is considered to be an autoimmune disease. I found this diet for inflammation which could help with the symptoms of Lyme Disease and other anti-inflammatory diseases.

Inflammation and Diet

By Marisa Moore, MBA, RDN, LD

Inflammation is a protective process you are probably more familiar with than you think. It’s the body’s method of healing itself in response to an injury or exposure to a harmful substance. This is useful when, for example, skin is healing from a cut; however, inflammation is not always beneficial.

Chronic (or ongoing) inflammation occurs when the immune system attacks the body’s healthy cells leading to autoimmune diseases like rheumatoid arthritis, states of immune deficiency like Crohn’s disease or skin conditions like psoriasis. Underlying chronic inflammation also may play a role in heart disease, diabetes and Alzheimer’s disease.

Evidence supporting the impact of specific foods on inflammation in the body is limited. We know that some foods have the capacity to suppress inflammation, but it’s unclear how often and how much is needed for this benefit. Though there’s promising research for the impact of foods like fatty fish, berries and tart cherry juice, beware of anything touted as an anti-inflammatory miracle.

“Current science advocates overall good nutrition to help enhance the body’s immune system and provide antioxidants to reduce inflammatory stress,” explains Cheryl Orlansky, registered dietitian nutritionist and certified diabetes educator.

“Healthy fats, such as omega-3 and omega-6 fatty acids, reduce inflammation and help regulate membrane function,” says Orlansky. These types of fats should be included in a healthy diet. “Remove those fats that turn on inflammatory processes, such as saturated fat from meats, butter, cream sauces, fried foods and trans fat found in many processed foods,” Orlansky says.

That’s the way to go versus focusing on one specific “superfood.”

Eating to Reduce Inflammation

Luckily, eating with reduced inflammation in mind may be easier than you think.

  • Let fruits and vegetables make up at least half your plate at meals. Take care to regularly fit in fresh, frozen or dried berries and cherries. Be sure to eat a variety of vegetables, including leafy greens like kale, chard and Brussels sprouts.
  • Opt for plant-based sources of protein like beans, nuts and seeds.
  • Choose whole grains instead of refined ones. Swap brown, black or wild rice for white rice; whole oats or barley for cream of wheat; and whole-wheat bread instead of white.
  • Swap heart-healthy fats for not so healthy ones. Olive oil, avocados, nuts and seeds are a few delicious choices.
  • Choose fatty fish like salmon, sardines and anchovies to get a heart-healthy dose of omega-3 fatty acids.
  • Season your meals with fresh herbs and spices. They pack a flavorful and antioxidant-rich punch.

Though diet is important, it’s not the only factor. Quality and duration of sleep and other lifestyle factors can have a direct impact on inflammation.

Overall, to avoid issues with chronic inflammation, make it your mission to achieve a healthy diet, maintain a healthy weight, get adequate sleep and age in regular physical activity.

“Healthy fats, such as omega-3 and omega-6 fatty acids, reduce inflammation and help regulate membrane function,” says Orlansky. These types of fats should be included in a healthy diet. “Remove those fats that turn on inflammatory processes, such as saturated fat from meats, butter, cream sauces, fried foods and trans fat found in many processed foods,” Orlansky says.

That’s the way to go versus focusing on one specific “superfood.”

Eating to Reduce Inflammation

Luckily, eating with reduced inflammation in mind may be easier than you think.

  • Let fruits and vegetables make up at least half your plate at meals. Take care to regularly fit in fresh, frozen or dried berries and cherries. Be sure to eat a variety of vegetables, including leafy greens like kale, chard and Brussels sprouts.
  • Opt for plant-based sources of protein like beans, nuts and seeds.
  • Choose whole grains instead of refined ones. Swap brown, black or wild rice for white rice; whole oats or barley for cream of wheat; and whole-wheat bread instead of white.
  • Swap heart-healthy fats for not so healthy ones. Olive oil, avocados, nuts and seeds are a few delicious choices.
  • Choose fatty fish like salmon, sardines and anchovies to get a heart-healthy dose of omega-3 fatty acids.
  • Season your meals with fresh herbs and spices. They pack a flavorful and antioxidant-rich punch.

Though diet is important, it’s not the only factor. Quality and duration of sleep and other lifestyle factors can have a direct impact on inflammation.

Overall, to avoid issues with chronic inflammation, make it your mission to achieve a healthy diet, maintain a healthy weight, get adequate sleep and engage in regular physical activity.

Thank you for visiting

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

Crazy about Nuts! Pine Nuts and the color blue..

Hello and thank you for visiting…

The word “nut” is commonly refered to as the shell-encased seed of a tree. There about 300 varieties of different types of nuts. They all have different positive effect on the mind and the body..health benefits. They are packed with healthy oils. If you put them into a heated pan in a skillet, you will be able to bring out the oils in the nuts that you use for cooking. Oils are used for medicinal purposes, and used in salads.

The top oils are olive, coconut, sesame, almond oil, avocado oil, , and canola. They are preferred for cooking.

Here is a little ditty….eventhough nuts have a high fat content, it would be easy to think that people who eat nuts frequently would be heavier than a person who didnt indulge. But survey says, that people who consumed the most nuts, were less obese.

Nuts protect you from : Diabetes, Heart Attacks, and many other ailments with digestion, and our skin, it is a good substitute for saturated fats, that are found primarily in meat and dairy products.

Nuts are full of vitamin E and by eating nuts and whole grains, there is lesss of a need to be concerned about taking the supplement vitamin E.

The major problem with nuts this that the seeds can become rancid and lose their nutirients. Rancidity causes irritation to the lining of the stomach and intestines. It also destroys vitamins A, E, and F in the food. it can cause a gall bladder and liver system problems. The detoriation begins immediately.

Here are some tips:

Buy nuts only in the shell, they will last longer. Store all hulled Nuts in a dark area that is cool. Light and high heat speeds up the oxidation process. Always store in glass, do not use plastic.

And always buy organic, this avoids poisons and toxins that can accumulate in the seeds.

Seeds and Nuts that have the most healing properties are:

Almonds, Black Sesame Seeds, Chia Seeds, Coconut, Flax Seeds, Peanuts, Pine Nuts, Pistachio, Pumpkin and Squash Seeds, sunflower Seeds, and Walnuts.

The color Blue is the color of the sky and the sea. It has a positive affect on the mind and body.. It brings peace and calm , and slows metabolism and produces a calming effect.

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

The Keto Diet and the best Diet!

My take on “The Keto Diet”.

…..Hello everyone and thank you for visiting.

The Keto Diet is now the rage. It is a high fat, high protein diet. This diet forces the body to burn fat rather than carbohydrates. Carbohydrates are usually converted into glucose (sugar). If there are fewer carbohydrates the liver converts fat into fatty acids. This, in turn, ends up as ketone bodies. They replase the glucose as an energy source. When this process happpens, the result is called Ketosis! It creates an elevated level of ketones in the brain.

These foods are refined carbohydrates: fruits, breads, pasta, grains, white flour, and refined sugars. These are eliminated and rightfully so because they make our blood sugar soar!! Not good. When blood sugars become elevated time and time again it takes a toll on the Pancreas. Our Pancreas secrets insulin. We can wear out our Pancreas eating these types of foods and develop diabetes.

In my opinion, proteins and carbohydrates must be balanced. I prefer a diet that is nutritional balanced.

The Atkins Diet similar to the Keto Diet restricts carbs based on the premise that the body burns both carbs and fat for energy. By reducing carbs and eating more protein and fat you will loose weight. It works by burning stored body fat more efficiently.

This is how it works…By restricting carbs the body goes into a state of Ketosis. Ketosis meaning it burns fat for fuel. In Ketosis the body gets energy from Ketones, carbon fragments created through the breakdown of fat. The benefits is that the body feels less hungry, so you eat less. (So they claim). The side effects are: Bad breath, constipation, increased cholestrol, kidney stones, and osteoporosis.

A typical plate of food for breakfast would look like this: two eggs, bacon, avocado, butter and a small abount of fruit, berries, strawberries, or blueberries.

Thats is some heavy duty protein and fats! They both follow a very strict intake of carbohydates. So, once the glucose is used up your body turns fat into fuel.

My recomendation for weight loss and health is balance. Just like our daily lives.

1-Keep a food journal, keep track of calories, exercise, and your weight loss goals.

2- Recognize Emotional Eating- we eat when we are boared or upset, take note of what triggers your eating.

3-Diet is a crucial determinannt of good health and works in combination with a regular exercise routine.

4-Never pursue a restrictive or fad diet for long periods of time. They are nutritionally inedaquate.

5-Take a break when you are eating, just to see if you are full.

6-Eat lean proteins, veggies and healthy fats at every meal.

7-Steam, grill or bake your food.

8-Enjoy your meal. No seconds, and try to eat half while skipping desert and bread.

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

Aging, Death and Dying

              Hello and thank you for visiting…             

 AgingWhat are the impacts of aging on physical, psychological and social health?

What can be done to promote successful aging and minimize these effects?

Being a hospice volunteer for 17 years, and taking care of my 90 year old father for 3 years, taught me a lot about aging, death and dying.  The best thing that we can do for ourselves as we age is to take care of what we have.  Eat well, exercise, and keep our weight at a normal BMI. Stimulate our minds by reading, doing puzzles, having fun, laughing, and reduce stress to a minimum.

I do yoga, walk, golf, and ride horses once a week.  My favorite is riding.  I wanted to share what I have learned.

I have always been passionate about horses.  I started riding horses when I was young. Riding and showing horses was so fun, and I am grateful to still be capable of doing it.  It really works the core muscles that stabilize the trunk, abdominals, back and pelvic muscles.  It improves coordination and stability as well.  It is an isometric exercise, which means it uses specific muscles to stay in certain positions.  In this case balance is so important!! It’s challenging, especially when the horse is moving at a canter or gallop, and or jumping which is more difficult than trotting. (I have never jumped a horse.) It improves posture, muscle tone and makes you strong.  Horseback riding requires effort and energy which increases the cardiovascular system.  There is a confidence that comes from learning how to handle and interact with a huge animal.  You learn about yourself as you experience time on a horse.  Its grounding, you have no worries or issues, because for the time you are riding, the only focus is staying on the horse!

Psychologically, as we reach middle age, we start thinking about the end of our lives and start to plan. Many people retire, start planning their will, reduce their need for buying things, and start giving things away to their children or grandchildren, and travel.  Some of us will still work instead of retiring, especially if they enjoy what they do.

At this time in our lives, we are also seeing some friends and family members pass on in their life, children move away, and because of ill health become isolated, this brings depression, depression reduces the will to live.

Socially, people need to stay active, and have a purpose every day.  Keep doing what you love to do whether it is work related or just getting together with friends and family.

As for the time spent with my father, we enjoyed going to dinner, sitting on the deck in the sunshine, going for walks in his wheelchair, taking road trips and being with family. He liked donating money to help others, his favorite charity “Warm the Children” and St. Jude’s.

HGH-Does it really slow aging?

In hopes of keeping us feeling and looking youthful, some people turn to HGH. (Human Growth Hormones). HGH is produced by the pituitary gland and spurs growth in children and adolescents. It also helps to regulate body composition, body fluids, muscle and bone growth, and metabolize sugarand fat. The experts at the Mayo Clinic found that these claims are found to be untrue.  HGH can actually be harmful and not approved by the FDA for anti-aging.

HGH is used successfully for many things such as muscle wasting diseases caused by the effects of AIDS and HIV, or Prader-Willi syndrome, Turner’s syndrome, which are all associated with poor muscle tone.

HGH is has been marketed on TV infomercials and online, claiming that they turn back your body’s biological clock.

  • Reducing fat
  • Building muscle
  • Restoring hair growth and color
  • Strengthening the immune system, normalizing blood sugar
  • Increasing energy
  • Improving sex life, sleep, vision and memory

Side Effects of HGH:

  • Carpal tunnel syndrome
  • Numbness and tingling of the skin
  • High cholesterol levels
  • Nerve and muscle joint pain
  • Edema
  • Increase the risk of diabetes

The quality of the drugs can be counterfeited if you order them on line.  If you are not getting the drug from your doctor you may not be getting the real thing.

Age gracefully, take care of what you have, and be grateful every day! Pick a sport that you are passionate about and do it!  Walk, run, stretch, and have fun with whatever you choose.  Surround yourself with your best friends, family and eat well!

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

 

Reference:

Essential Concepts for healthy Living, Sixth Edition, Sandra Alters & Wendy Schiffmwebmd.com

mayoclinic.org (Healthy Lifestyle/Healthy Aging) (Mayo Clinic-20045735)

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