I came across this infographic this morning as I was reading one of my favorite blogs, The Nourishing Gourmet. There are so many of us poisoning ourselves with refined sugar. I used to be one of them. The freedom from this addiction has brought my family renewed health, vitality, and energy. There is no price tag on that. What is your relationship with sugar? Does your sweet tooth control you?
According to Dr. Oz –
You control greater than 70% of how well and how long you live
1. Control your blood pressure (115/75 is ideal)
2. No cigarettes or toxins
3. Exercise 30 minutes DAILY
4. Have a healthy diet that is easy to love (find things you love to eat that are ALSO good for you)
5. Control your stress
These days most of us spend our time sitting at a desk. Our bodies are not meant to sit all day and this is taking a toll on our bodies. If you need to sit for your job, this might seem discouraging, but take heart. You can implement changes that will reduce the negative impact of a sedentary day. Take stretching breaks. Get up and take a walk around the office. Have a meeting in the conference room standing up. Sit on an exercise ball instead of a regular chair for a few hours a day. Building movement into your day will help reduce stress, build core muscles, and limit the impact of sitting all day. And no matter what, do not spend your evenings sitting in front of the television. Take a family walk or bike ride. Work in the yard. Play at the park. Your body needs a break from sitting.
I took a zucchini bread recipe (from my sister-in-law Vivian), and adjusted it to make it low glycemic. This can be hit or miss with baking, but in this case I think I hit a home run. The whole family loved it. It did end up with a crater in the middle and I struggled to cook it all the way through. Still in the end, I cooked the middle a bit longer and all was well. I think next time, I’ll try mini-loaves or muffins instead.
Here it is:
Low Glycemic Zucchini Bread
2 cups grated or chopped zucchini
2 1/2 cups whole wheat flour
1/2 cup chickpea flour
1/4 cup flaxmeal
1 cup applesauce
1 1/2 cups Agave
1 tsp vanilla
1 tsp salt
1/2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 cup chopped walnuts (food process them until they’re small)
In a separate bowl mix together dry ingredients. Set aside. In another bowl, beat eggs until they’re fluffy and have increased in size. Add agave. Beat well. Add applesauce and vanilla. Beat well. Add a small amount of zucchini. Mix. Add a bit of the dry ingredients. Mix. Alternate between zucchini and dry ingredients until it is all mixed well together. Put batter in greased loaf pans. (The above amount made 2 full size loaves).
Cook at 325 degrees for 1 hr 10 minutes. Adjust accordingly for different size pans.
*if the batter seems too dry, add a bit more applesauce, not more agave (it’ll be too sweet if you do).
Treating chronic diseases (such as cancer, diabetes, heart disease, hypertension, stroke, mental disorders and pulmonary conditions to name a few) costs billions of dollars a year. The sad part is that many of these diseases are preventable!!!! If we invested into our health through preventative care, we would not only live longer, healthier, more vibrant lives but would also save ourselves lots of money. Right now we are making big Pharmaceutical companies wealthy. How about investing in ourselves instead?
Let me help you as I’ve helped many! Get off caffeine and its evil partner aspartame. You’ll realize how bad you’ve been feeling once you realize how great you feel off of it! Besides all the nasty side effects listed above, caffeine has also been proven to raise your blood sugar making you more susceptible to the side effects of this….namely obesity, diabetes, and fatty liver.
- 77% of Americans get insufficent Vitamin D for optimal health
- 6% of Americans are severely defficient
Vitamin D has been shown to improve:
- Bone health
- Cardiovascular health
And has been linked to prevent:
- certain cancers
- Multiple Schlerosis
- Juvenile Diabetes
- common viruses
Did you know that there is not enough sun north of the 42 N Latitude to make enough vitamin D in the skin between the months of November to February?
Everyone should supplement with Vitamin D along with trying to get 10-30 minutes of sun exposure each day.
The best Vitamin D supplements are potent and pure. Check out USANA’s Vitamin D supplement to supply yourself with the best.
Hello faithful blog followers!!! I’m back!!! Many of you are aware that we were dealing with some major health issues with my youngest child and were spending much of our time at our local Children’s hospital. This required me to focus solely on what was most important–my family. Although we are not out of the woods yet, we have found a new stride, and a new normal and so I am getting back to one of my biggest passions… helping others get healthy. To make it more manageable, I will not be posting every day or even every other day on my blog. Instead, I will be sharing the latest research as I dissect it, and my new favorite recipes and workout programs at least once to twice a week. Follow me on Facebook for even more inspiration and wellness advice!!
1 1/2 pounds lean ground beef
1 packet beefy onion soup mix (or my homemade version)
2 tablespoons ginger teriyaki marinade mix
1 (8-ounce) can pineapple rings, drained, juice reserved
Salt and freshly ground black pepper
1/3 cup mayonnaise
1 tablespoon wasabi paste
1 tablespoon soy sauce
Lettuce, tomato, onion, for serving
1. Set up grill for direct cooking over high heat. Oil grate when ready to start cooking.
2. In a mixing bowl, stir to combine ground beef, soup mix, teriyaki marinade mix, and 1/4 cup reserved pineapple juice.
3. Form 4 patties slightly larger than bun. Gently press pineapple rings into tops of burgers.
4. Season burgers with salt and pepper and place on grill pineapple side down. Cook 8 minutes per side for medium.
5.Mix together mayonnaise, wasabi, and soy sauce.
Serve hot with lettuce, tomato, onions, and wasabi mayonnaise.
Makes 4 servings
INDOORS: Follow instructions for preparing burgers. Preheat broiler. Place burgers pineapple side up on wire rack over foil lined baking sheet or broiler pan. Broil 6 inches from heat source for 4 to 5 minutes per side for medium.
1 Tbs olive oil
4 ea boneless, skinless chicken breast halves, pounded to ½” thickness
16 oz frozen small whole onions
13 oz chicken broth
1 Tbs balsamic vinegar
10 oz artichoke hearts (suggested frozen)
1. Heat 2 TBS of oil in a large skillet over medium heat. Add the chicken and cook for 10 minutes, turning once, or until browned on both sides. Carefully remove the chicken to a large bowl.
2. Heat the remaining 2 TBS oil in the skillet. Add the onions and cook, stirring occasionally, for 5 minutes, or until lightly browned. Return the chicken to the pan and add the chicken broth and vinegar, and season with salt and pepper to taste. Bring to a boil. Reduce the heat to low, cover and simmer for 20 minutes.
3. Add the artichoke hearts and cook for 10 minutes or until the artichokes are tender and a thermometer inserted in the thickest portion of a chicken breast registers 170 degrees F and the juices run clear.