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
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
Lemons and limes were used back in the Gold Rush days, in 1848, to prevent scurvy. They didn’t realize that it wasn’t the lemon, but the vitamin C, that the lemon contained that provided protection from scurvy. That was in 1932!
Since then lemons and limes have been used in many ways, and should be part of your healthiest way of eating.
Lemons and limes add great flavor to any food and are only 15 calories per 1/4 cup. They contain 28 mg of vitamin C. You can get them year round and are found to have powerful antioxidant properties. Lemons and limes are acidic, but they have a low chemical pH level. They leave behind an alkaline result, which is where our bodies like to be! This helps to reduce inflammation in our joints.
Buy Organic! Wash before using them. Look for lemons that are fully ripe and large in size with smooth thin skin. Limes are best to buy around May through August, but can also be found year round also.
Lemons and limes can be grilled when cooking a protein such as fish or chicken. Limes go well with beef and steaks, also chicken.
I use lime on my Oven Roasted Shrimp, to stuff a Turkey, my Ceviche and Avocado recipe. One of my favorite dishes is Lemon Chicken, with a white wine reduction. Use them on salads and in just a glass of water for breakfast to start your day. It has the ability to help cleanse your liver.
Quinoa and brown rice are delicious with a squeeze of lime juice, peas, diced grilled chicken, onions, and chopped walnuts.
…..”remember to make a memory every day, and don’t apologize for who you are” Rebecca
Hello everyone and thanks for visiting my web site.
Since I was a very young teenager, I ate Tuna like crazy! My cousin, Timmy Ann, and I would eat it on Melba toast. We also ate crappy stuff, but the Tuna and Melba toast was our “go to treat. “
I still love to eat Tuna of any type: Canned, Albacore or white Tuna, Yellowfin, or Ahi Tuna, Bluefin, the largest of all Tuna, and the Bonito, which is the smallest and is used with Yellowfin for canned Tuna.
Back in those days, it was packed in olive oil. Now, you can mostly find it packed in water. I think this started in the phase of eliminating Fat in the diet! It has no taste.
One of my favorite brand of canned Tuna is Genova Solid White Tuna in Olive Oil. There are many other branes on the market now, but this brand is affordable and you can purchase it at most high end grocery stores.
Tuna in olive oil is high in omega 6 fatty acids. Not as healthy as omega 3 fatty acids. The specialty stores canned Tuna have a higher level of Omega 3 and are a better choice. You can look for then on line or at your favorite specialty store such as Whole Foods.
Tuna has many nutritional benefits. It contains selenium, which supports the thyroid and metabolism and helps to boost your immune system. It is heart healthy, and has an anti-inflammatory effect. 4 oz. of tuna contain 34 g of protein, and 645 mg of potassium, 72.6 mg magnesium, and B-3 Niacin.
Recipe: Open Face Tuna Sandwich
I drain some of the oil out of the can, then squeeze 1 half of fresh lemon juice on the tuna. I add 1/2 teaspoon of mayonnaise, Heinz brown mustard to taste, salt, pepper, and capers then spread on a toasted piece of Ezekiel Bread. You can also add dill gherkin pickles, butter lettuce, and or tomato to this “open-face sammy.” It makes such a delicious lunch!
Recipe: My Tuna sauce over whole grain pasta:
You start with a skillet, on medium heat.
1- Add 1 tablespoon olive oil, 1 medium onion chopped, salt and pepper to taste, cook until soft.
2- Then add 2 medium cloves of garlic. Lower the heat just a bit as to not burn the garlic.
3- Add 1/2 chopped red, orange or yellow pepper. Cook until soft.
4-Add one jar of Green Mountain Salsa, Mild or your favorite Mariano to finish this dish. (keep the sugar low, check the ingredients, no more than 2 grams per serving)
5-Cook the whole grain pasta to just slightly al dente, according to the package directions.
6-Serve sauce over the pasta, no need for cheese!
Recipe:Peas and Tuna
This is a very simple recipe. Really good nutritionally and so easy!
In a sauté pan, add 1 Tablespoon of good Spanish Olive Oil.
1-Chop 1 medium yellow onion, cook until translucent. Add salt and pepper to your liking.
2-Add 1 can of your favorite tuna in oil.
3-Add 1 small bag of frozen baby peas.
4-Stir until combined and add more salt and pepper to taste.
Serve over Quinoa or if you like Cauliflower Rice. You can add extra veggies if you like, such as peppers, not GREEN, but all of the other colors. Keep them light and colorful!
…..remember to make a memory every day, and don’t apologize for who you are….Rebecca
My father raised black angus beef. As a child growing up, there was never a day that we, our family, every went without beef. We always had steaks on the grill, that was the year that squeeze butter came out!!! He dumped it on those steaks. They were delicious. We also ate lots of hamburgers and roast beef. As I got older, I realized that i could not digest the beef as well as when I was younger. So I stopped eating beef, and replaced it with chicken and fish. My body responded to this with some weight loss.
I don’t really miss eating beef, but last year I had my regular doctors visit, and found out that I was low in Iron. So my PCP asked me if I ate Grass fed Beef. I replied, ‘no”. She said that I should think about eating a portion of it every other week. Here are the reasons why:
1- One reason is that it is a good source of Heme Iron. This is a source of Iron that is more easily absorbed into the body.
2- Taking vitamin C with and or eating food with Iron help Iron to be absorbed.
3- It enhances oxygen and distributes it properly throughout the system.
4- It also keeps our immune system healthy.
5- And it gives us energy!
You should by and season a Cast Iron skillet. The flavor profile of grass fed beef is delicious. Believe it or not, this is a great way to incorporate iron into the food that your are cooking, but don’t use it all of the time, be careful, it could result in Iron toxicity.
Other sources of Iron are: Spinach, Turmeric, (delicious spice), Swiss Chard, Basil, Kale, Shrimp, Broccoli, Shiitake Mushrooms. and Cinnamon.
When buying Grass fed Beef, always check the sell by date. Also check the source of where the meat was processed. This important because Grass fed Beef only lasts for one about 2-3 days, steaks last a little longer before cooking. Don’t select Grass fed Beef that is brown. It should be bright red, brown or yellow looking beef has been exposed to oxygen and is spoiled or has yellow colored fat added. Select Organic Grass fed Beef whenever possible. I now eat a small portion once a month! My Iron levels are normal now, and I supplement through the other sources, (mentioned above) for a good balance of my iron intake.
….remember to make a memory every day, and don’t apologize for who you are…..Rebecca
Wellness, is a noun, and means: The state of being in good health. There are 7 dimensions of Wellness.
Physical-be active. Walking is one of the best exercises that you can do. Its a good cardio exercise. Also weight bearing exercises helps us to build good bones and muscle. Grab your dog or husband or your best friend and get outside.
Emotional-meditation is very helpful when dealing with emotions. I wrote a blog last week about “just sleep on it”! Try not to react to your emotions to quickly. Adrenaline is a hormone that kicks in when we become emotional. It makes us feel like we want to flee or fight. Stay calm and breathe. Or even sleep on it. You will make a better decision on the outcome.
Intellectual-our mental capacity. Try learning new things keeps our brain young and working. Challenge your brain by taking up a new sport, crossword puzzles, or reading a book.
Social-keep yourself surrounded by good people and family. Having a best friend to do and share things with is very important. Everyone needs to feel needed and loved. Laugh and love!
Spiritual-believe in something. whatever religion that you practice, or even if you don’t practice a faith, just believe in something bigger than yourself. But also believe in yourself.
Environmental-water pollution, air pollutants, and natural resource depletion. These are some of the major environmental issues that we are faced with every day. Have a good filtration system for your water in your home, protect your eyes and lungs with a mask and glasses.
Occupational-this can be very challenging. Handling workplace stress, and co worker relationships are tough. Exercise, meditating, and breathing, helps calm nerves and feelings of hopelessness.
Wellness is most important as we age. Balance, endurance, muscle strength, and flexibility start to become challenging. So go do something different than your regular workouts. Yoga is great for all of these challenges. Stretching, also try to put your pants on standing on one foot!
Get out there and do something challenging and new!!!!!
“,.,..,make a memory everyday, and don’t apologize for who you are!”
There are many American’s that have hypertension, or high blood pressure. Eating less salt can help reduce your high blood pressure. But now there are many of us that are not getting enough salt in our everyday diets.
According to the American Heart Association, the ideal limit of salt per day is 1,500 milligrams. For some people, too much salt can hurt our kidneys and make us retain water, which causes bloating, and increases blood pressure.
Reducing our salt intake could even be dangerous. It can cause headaches, confusion, fatigue, and muscle cramps.
Sodium is an electrolyte, it helps regulate the water around our cells. Sodium plays a key part in maintaining a healthy blood pressure.
Drinking too much water, can also reduce the amount of salt in your diet. If you have high blood pressure, make sure that you are checking these simple facts to ensure that you are getting enough salt in your diet.
….remember to make a memory every day, and don’t apologize for who you are…Rebecca
We have known for a long time about the health benefits of Garlic. I knew a man once, who was concerned about his health. He would peel a whole container of garlic and eat it throughout the day. He ate it every day!
The truth of the matter is that Garlic is indeed good for you in fighting certain cancers, diabetes, high blood pressure and lowering cholesterol. But it must be eaten properly!
Garlic contains a sulfur-based compound called Alliin and an enzyme called Alliinase. This compound and enzyme exist when the garlic is whole.
The correct way to get your healthy benefits from eating garlic is to first, chop, dice, mince or press the garlic. Let it sit for about 5-10 minutes before cooking! This releases the strong pungent flavors of the garlic. This also releases the Allicin, also an amino acid. The more pungent the smell, the better. If you do not allow it to sit, Allicin is never formed, so do yourself a favor and wait.
Cooking the garlic for more than 20 minutes does not reduces the nutritional benefits of garlic, but cooking it for more than 30 minutes reduces the nutritional benefits to be considered a total loss of benefits!
Eating raw garlic is good for you, but get all of the benefits by allowing the Allicin to form.
By the way, flat leaf parsley is great for your bad breath! Or just have your partner eat it at the same time that you do!!
……. “Remember to make a memory every day, and don’t apologize for who you are”..Rebecca
My dad used to say that all of the time. When he would be met with a decision that he didn’t know what to decide, it made him stress, he would always say “I’ll just sleep on it”. He would always tell me to slow down. But as I have gotten older, I am beginning to understand just what he meant by that!
Take your time to make decisions. There is no rush. We all tend to hurry in this life to take care of our families, work, and multi tasking.
We all could slow down by at least 25% and feel more confident and in control of our lives. We need to stimulate our parasympathetic nervous system. Unlike our sympathetic nervous system, which helps us respond quickly to situations, it produces feelings of calm and relaxation in the mind and body. These two systems need to be balanced, to work correctly. Here are some things we can d to stimulate our parasympathetic nervous system.
Practice being mindful of others and the things around us.
Practice deep breathing.
Try Meditating, think of yourself in a peaceful atmosphere.
When you are calm, you will slow down. Or “just sleep on it!” Get into bed, write down your thoughts and keep them beside your bed. Keep the room dark with no Television. You will wake feeling better that you got a good nights rest, and your decisions you need to make will be easier the next morning.
Stress can ruin our health and cause us to make poor selections when eating. So try to slow down, and feel better in your life.
..”remember to make a memory every day and don’t apologize for who you are”…..Rebecca
Our journey started on the morning of June, 29th, 2020, fromPittsburgh, Pa Throwing caution to the wind, and the Coronavirus, not knowing what to expect as we traveled over 8, 000 miles across the United States. We loaded the Jeep with 5 cases of wine, plenty of masks, healthy snacks, hand sanitizer and water. Off we went for 32 days of traveling across the beautiful United States. It was a trip of a lifetime!
Our first stop was the Dunes in lake Michigan. It was storming there, but we managed to wait it out to be able to go on a hike up 250 steps and down to the beaches of Lake Michigan..we dipped our toes there and then on to our first stop in Joliet, Illinois.
Second stop was Sioux City Iowa. As most of our stops, it was a one night stays. There we walked along the Missouri River after a nice dinner at the hotel. We were required to wear masks, but able to sit at the bar which was exciting. They separated us by 6 feet, distance from the other customers. Our rooms had a security tape on the door, to let us know that they had been Covid cleaned. We then moved on to Wall South Dakota where we stayed 1 night there.
Wall, South Dakota is know for the Wall Drugstore and the Badlands. Much to our surprise, all of the retail stores were open for business. There were plenty of people visiting from other states and were out and about.
Our fourth night was in Cody, Wyoming. We stayed for 3 nights! It was nice to check in for 3 days. It was a lodge, big lodge. There we did our first load of laundry! Covid restrictions were different here. They served no food, not even breakfast! There was no room service. If you wanted new towels, wash cloths, tooth paste, etc. you had to go to the desk, with mask, and ask for what you needed. We had to put the garbage out in the hallway, and let them know at the desk that it was there.
Cody, Wyoming was a real cool town. There was the Stampede Rodeo in town, we attended the yearly 4th of July parade, and went to Yellow Stone National Park, a 45 minute drive from Cody. We did that twice, while we were there. We saw lots of wildlife, it was amazing. Elk, Grizzly Bear, Bison, Prairie Dogs, and Wild Horses. Pretty awesome place. We only had to wear masks when we were in close spaces with other people. From there we traveled the Bear Tooth Highway, I would recommend to anyone who asks. Its north leaving Yellowstone, with an altitude of almost 11,000 feet. Home to more Bison than you could imagine. It was amazing!!!!
Glacier National Park was our next big stop. So beautiful. There were many travelers, hiking, kayaking, swimming, and driving through this amazing place. We stayed in a cabin here, which was nice. Social distancing was not a problem here. We hiked to the Glacier falls, and also a switchback hike up 3,000 ft. Some of the park was closed because of the Covid, but there was still lots to do. We saw Black bears, Mountain Sheep, and Elk here. The mountains are snowcapped and the lakes were a beautiful blue in color.
Some of our other stops were Mount Rushmore, Mt. Rainier, Death Valley, Seattle Washington, Spokane, Washington, the Giant Redwoods, Crescent City, California, then to Healdsburg, California, where we stayed for 3 nights. We have been there a few times before this, but it is always a lovely place to be. Its located in the Sonoma Valley, near the Russian River. They have top notch wines and vineyards, and many delicious food choices at their restaurants. We golfed there twice! Always fun.
We left Healdsburg to head to Las Vegas. Vegas was very strict about wearing masks and social distancing. But the swimming pools were open! I was shocked! Inside the casino’s they were strict, but outside at the pool, there were no restrictions. It was different everywhere we went. We stayed here for 3 nights. Golfed twice, in 107 degree weather. It was HOT!
Now we are headed to Sun Valley Arizona. We got checked in here at our hotel , and then found a spot for dinner. The Mesa Italian Restaurant. We walked in with our masks on, and the barmaid said, “you don’t have to wear masks here, we are all adults, your choice”! Arizona was a gun toting state, we saw two men packing theirs at the bar! It was quite an experience.
After our stay in Arizona, we went to the Petrified Forest, and then on to New Mexico, stopping in Albuquerque, and then on to Taos. This was absolutely one of my very favorite placed that we visited. Beautiful city center, art, restaurants, architecture…blew my mind!! Most small businesses were open and the farmers market was lots of fun. Not much social distancing, but only had to wear a masks. Fav!
Off to Texas for lunch at the Big Texan, then driving through Arkansas, and to our next stop in Oklahoma. This was a long driving day. About 9 hours! Oklahoma was pretty much on lock down. At our hotel, there was no one even at the desk. You had to call from your room down to the desk to gain information. No dinner and no breakfast, we were on the road again.
Memphis, Tennessee was so cool. There were lots of people out on the streets. We had a lovely dinner at a place called Flight. Then a tour of Beal Street, and a late night horse driven carriage ride, through the city and to a park were we could view the Mississippi River! This was another favorite of mine. The city made me feel like there was no covid, but they did it in a way of going by the rules, but not making it so obvious to visitors. Lovely City!!
Nashville and Kentucky was the last two stops on our trip. We visited family in Nashville, and went to the city center before we left to buy some boots! There were police enforcing masks there, even though we were the only people on the streets. They actually stopped us and told us to put our masks on.
Kentucky was great, we went to a horse show in Shelbyville, and met one of my longtime friends there. I love Kentucky!!
Then homeward bound…….what a great trip! It took our minds off of covid-19 and we had no problems with hotels, or restaurants. Most of the hotels were not serving food, but recommended places for take out or eating in.
Spread your wings and go….’Breathe, and don’t apologize for who you are”!