Chrono-Nutrition, What and When to Eat

Hello everyone and welcome to Fall. Even though this is a beautiful time of the year, we are faced with the fact that our sunshine days will be shorter. This puts us in a situation of extending our days inside our homes with the help of electricity. We will be getting less daylight. The lack of sunlight is biologically not ideal for us. Chrono- nutrition is a practice of aligning your food habits with your internal clock. a

Eating Breakfast is a good way to start. Develop a healthy habit of eating breakfast. People that eat breakfast are less likely to want to snack mid-morning. Skipping breakfast elevates our blood sugars and increases our LDL (bad) cholesterol. Remember that you don’t have to eat the normal cultural foods for breakfast. I like eating a black bean burger, salad, and even salmon. Left over whole grain pasta, rice pasta, with pesto and olive oil is great too. Avocado on Ezechiel toast with tomato, is also delicious. Just remember that you don’t have to have bacon eggs, toast, pancakes etc. Whole grain cereals, steel cut oatmeal is great. Start your day with a good healthy breakfast. Remember, breakfast could start looking like Dinner!

Eating Lunch. This is my biggest meal of the day. By1:30, my tummy is growling, and YES, I am ready for some good food. Tip: When you find a recipe or a dish that you like, keep making it, just jazz it up with different ingredients. For example, if you like a salad for lunch, change up the protein. Instead of having chicken grilled, have shrimp or salmon. Instead of having the cold salad greens, choose grilled vegetables, or roasted. This technique will make you excited about eating lunch. By doing this, you will start to get a rhythm of smart eating. Plan ahead and keep it simple by having proteins and vegetables available to switch it up. Remember, also to experiment with spices and herbs. Your taste buds will thank you. Include citrus such as Lemons and limes also. Eat consistently each day.

Dinner should be the easiest meal of the day. It should consist of green leafy vegetables. Remember, your body is most insulin resistant (a resistance to the hormone insulin that increases blood sugars) at night, so you want to avoid simple carbs at dinner. This is really important for diabetics.

Eat, fiber rich vegetables and grains, such as quinoa, brown rice, beans, kale, spinach, broccoli, cauliflower, and all root vegetables. Add a protein that is light, such as white fish, salmon, tuna or chicken. Avoid, beef, pork, ham and processed meats.

Remember to plan your meals so that your biggest are the first two meals of the day. Eat a lighter dinner that includes vegetables and a small portion of protein.

In just 1 month you can change to healthier habits.

Here are some great tips that are easy to prep and keep you on track for winter.

Veggie prep for fall and winter.

Recipe: Take any root vegetables, beets, potatoes, carrots, red onions, leeks, sweet potatoes, garlic. Clean and dry. Place on a cooking sheet pan, salt, pepper, garlic powder. Drizzle avocado oil, or Spanish olive oil. Toss and coat each vegetable. Tip: Always add the oil to the vegetables before the seasonings. If you add the seasonings first, they will be wiped away when you add the oil.

Preheat oven to 425 degrees and cook for 15 minutes, turning then, 15 minutes more. Eat anytime. Add to a meal, or as a side. Or on a room temperature side salad. Don’t forget as a snack!

Chickpeas, when you don’t know what to eat, chickpeas are great for controlling our blood sugars. They make a great snack.

Recipe: Drain two cans of chickpeas, dry with a paper towel. Place on to a baking sheet. Add: Olive oil, salt, and pepper, garlic powder, and smoked paprika, coat them all. 425-degree oven for 20 minutes. Turn them after 10 minutes. This is a delicious snack! Like eating peanuts, but better. Golden brown and crispy.

When you are feeling low. Try eating some wild caught salmon. This is great full of Omega 3 fatty acids. Helps your brain re-boot!

Don’t forget SOUP! It is so comforting. When you want a comfort food, choose soup. As for soup, skip the creamy soups and chose the clear broth, or a tomato-based soup with lots of veggies. Soup is very easy to make, and another way to get your veggies and proteins in just one bowl.

Potatoes are underrated. Cook with the skin on, fork tender, place into your favorite bowl. Add 1/4 teaspoon of real butter, turmeric, salt, pepper to your tasting, and 1 tablespoon of low sugar salsa. Hot sauce too! You can also add 1/4 of an avocado, for extra fat. This will stick to your ribs and is a great comfort food.

Eat good food. Eat when you are hungry. Stop eating at the first feeling of being full. Chose small, delicious meals. Keep it simple in your cooking. Rely on your pantry for spices, and citrus flavors. Herbs will add lots of flavor also. Don’t be without: Onions, Garlic, Herbs, Spices, Fresh Greens, Frozen, Grains, and canned Tuna and Beans. Frozen Proteins, such as Shrimp, White Fish, Salmon, Tuna. Potatoes and Legumes. Always have Chicken, beef and bone marrow stock on hand. Lastly, fresh and frozen vegetables.

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

Food Components

Let’s start with Proteins. The word protein is derived from the Greek word proteios, or primary. Protein is the most powerful component that makes up or bodies, except for water. Our bodies make protein, and they are called amino acids. These proteins make up our hair, muscles, nails, tendons, and ligaments. Proteins also function as enzymes hormones, and other cells, including our genes. Our bodies strive to make good use of protein. In just in a single day, almost a pound of our adult body’s protein will be broken down into amino acids and made into new proteins.

Grilling Tips for Summertime

Hello everyone and thank you for visiting.

Its summertime and everyone is craving some grilled foods! Especially me, it’s a great time to get out of the kitchen and cook.

You can grill almost anything. Fruits, Vegetables, and meats.

When grilling outside make sure that you are using an oil that has a higher flash point. We tend to cook things at a higher temperature when grilling. If you use a regular olive oil, you may be causing more harm than good nutrition. I would recommend using an Avocado Oil for all of your grilling. This is very important because cooking with oils, butter at a high temperature to get that char, can become toxic as it will change the balance of the foods to cancer-causing chemicals called heterocyclic amines.

Cooking meat that are high in fat, at high temperatures produces these cancer-causing chemicals. Just the meat, fat drippings, into the flames can cause this chemical reaction. Now, I don’t want you to ditch grilling, but maybe try these tips when you are:

1-Choose lean cuts of meat, grass fed beef, chicken or fish. There is less fat in these proteins.

Fish like Tilapia should not be grilled. It has minimal protein value.

The best way to prepare fish is prepare Salmon, Shrimp, Halibut, etc. place on aluminum foil and wax paper Salt n Pepper, Lemon juice plus a thin slice, and thyme, plus a drizzle of avocado oil and a dab of real butter. You can even add peppers sliced thin, onions, tomatoes and or asparagus. Wrapp tightly in the foil and wax paper. Grill for 12 minutes. Can’t go wrong with this dish for summertime grilling. So healthy and delicious. You can also add cauliflower rice to make it a complete meal.

2Grilled fruits and Shellfish are a healthy option also.

Grilling peaches, pineapple, and other fruits are great because they contain no protein. Grilling fruits and vegetables are not only nutritious and healthy, but flat out delicious!!!

When grilling fruits, grill them face down and then flip. It only takes about 6-8 minutes.

3- When grilling vegetables, include onions and fresh cloves of garlic. Do the same with them as the fish that I described earlier. Wax paper and foil is the best. Add salt, pepper, lemon or lime, and fresh thyme, basil, garlic, turmeric, etc. Cook for about 6-8 minutes.

4-Grilling shelled fish such as clams, mussels, lobster, and oysters! Such a succulent delight!!!

There are no worries here with carcinogens. These proteins are lean not in the fat department. The outer shell protects the protein as to not leach out into the cooking process.

All you need is butter, and lemon or lime juice and a basting brush. It’s a grilling adventure, healthy, nutritious, and delicious.

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

Juice Therapy

Juicing can be fun, and certainly a little messy, and time consuming. It is extremely good for your skin, organs, and body.

Here is how it works:

When certain fruits and vegetables are made into juices, the vitamins, minerals, enzymes, and antioxidants found in fruits and vegetables are concentrated. Juices quickly support and regenerate tissue because of this concentration.

To avoid unnecessary loss of minerals, vitamins, and enzymes, it is vital to extract juices and to use them quickly.

Always use fresh, organic fruits and vegetables. Juices can be made from single fruits and vegetables or combinations. Never mix fruit and vegetable juice together. Mixing them together impairs digestion and assimilation, resulting in gas and only a partial assimilation of nutrients.

Try to savor each mouthful of the juice. This not only enhances your enjoyment of the juice, but also allows your saliva to begin the digestive process that usually occurs during chewing.

Do not heat the juice at all, as this will also destroy nutrients. Remember that juicing removes much of the fiber from fruits and vegetables and should not, therefore, replace your usual fruit and vegetable quota.

Juices can be used therapeutically to support and balance a stressed body system and as a valuable addition to the everyday diet.

Try using organic fruits and vegetables that are in season as this is when their vitamins and mineral content are high. One of the vital pieces of equipment is a juice extractor. Your health is worth the investment.

Here is a few examples of different fruits and vegetables and their healing properties.

Applegeneral cleanser, immune booster, and stimulates digestion

ApricotBlood builder, gentle laxative, and skin tonic

Grape- Energy booster, blood tonic and respiratory tonic

Lemon (always diluted)Gout, arthritis, laxative, and sore throats

Pearmild laxative and skin tonic

BeetsKidney problems, and nerve tonic

CabbageObesity, ulcers and mild laxative

Carrotrespiratory tract infections

Cucumberdiarrhea, equalizes blood pressure, split nails, and hair loss

Celery- arthritic disorders, blood builder, and diuretic

The Benefits of Juicing:

It gives your digestion a break, increases your energy, detoxes your body, helps you stay hydrated, you sleep better, promotes glowing skin, decreases inflammation and helps maintain an alkaline PH balance.

Here are vegetables and fruits that should not be juiced.

Broccoli, cauliflower and cabbage are a member of the cruciferous vegetables and can be difficult to digest. It could cause severe bloating and gastrointestinal problems because of its high content of vitamin C.

Avocados don’t contain juice; therefore, they are better off used in ice cream or a blender drink.

Kale has a high amount in oxalates and should also not be used in juicing, because of this they can also cause kidney stones. Pears contain sorbitol, which is a non-digestible form of sugar. It can cause quick bowl movements. (I listed this above just for this reason).

Remember that fruits contain lots of sugar and can cause spikes in your blood sugar. I recommend that you juice more vegetables than fruits.

Enjoy, cheers to good health. Make a memory every day and don’t apologize for who you are……Rebecca

Lymphatic Benefits and the Color Green

Part of Holistic Health is the “Wallpaper,” of my business, is getting out and enjoying the day. The beautiful scenery, fresh air, exercise and while doing this, a great way to meditate. Forget your worries. your phones and enjoy each day.

Color, effects our lives every day. We don’t our can be introduced into our lives in many ways, now we are seeing lots of GREEN.

The color green represents, Harmony in the heart center. It strengthens without over stimulating. It helps when troubled by heart issues, helps lower blood pressure, and neuralgic headaches, ulcers, influenza, head colds, wound healing and breast cancer. Its specific treatment points are the head, eyes, heart and abdomen. I recommend green colors to the grey tones:

Sherwin Williams color Sea Salt, and Healing Aloe. Paint your rooms, sheets, pillows, etc., have the serenity and harmony that helps you inside and out.

Our Lymphatic System helps cleanse and protect our body from invading bacterial substances. It prevents them from entering the general circulation. The Lymph System does not have its own circulatory pump, like the heart, for example. It relies on the movement of the muscles to move lymphatic fluid around the body.

If the lymph system becomes congested with toxins, acids, and drugs it cannot perform its tasks at full potential.

Symptoms of clogged Lymphatics are Throat, Tonsils, swollen glands, and sometimes cysts.

Dry Skin Brushing eliminates congestion through the skin.

Saunas, eliminates toxins through the skin.

Exercise: Full body exercise propels the Lymph Fluid around the body.

Massage, particularly the throat, underarms, chest and groin help relieve congestion in the breast.

Massaging the reflex points, found on the top of each foot, between the base of the big and second toes, will release lymphatic drainage.

Nutrition: Potassium is the mineral for the lymph system. Some foods containing potassium are: swiss chard, cremini mushrooms, spinach, broccoli, tomatoes, kale, carrots, beets, turmeric and romaine.

Everyday: When you are bathing or get in the shower, message your underarms when you wash.

Nighttime: Before bed, try dry skin brushing your skin. You will need a long handle natural bristle brush. The technique is to brush upward starting from the bottom of your ankles up. You will be surprised as to how soft this process makes your skin feel and look. You will also boosting your immune system and lymphatic system.

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