Healthy Carbs

what you eat matters Oct 13, 2017

I've been asked to make a list of the good carbohydrates so it's easier for you to make better choices.

I wish it was as easy as making a 'healthy carb' list. Sure there are some things that make carbs "good" like getting organic, nongmo, no pesticides, grains are grown in whole soil (soil that is full of natural minerals and nutrients so the plant absorbs these as they are growing to become part of the plant). 

But the truth is you need to know your body. And know your body's needs change as you age. 

Instead of a list of good carbohydrates let me tell you what I have learned about them. 

Without going into too much detail, first, let's look at what a carbohydrate is:

Carbohydrates (carbs) are the sugars, starches, and fibers found in fruits, grains, vegetables and dairy products. They are one of three macronutrients that our bodies use for energy.  

The National Institutes of Health (NIH), recommends a daily intake of carbs for adults to be 135 grams. Or...

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Healthy, Hardy Meatloaf

what you eat matters Oct 11, 2017

How I've Healthy'd Up Meatloaf

Meatloaf is such a good food, you can make it so many different ways. When my girls were little I would hide vegetables wherever I could to make sure they were getting all of the different nutrients their growing bodies needed. 

I use only the freshest meats, grains and veggies I could find. I do add canned mushroom soup to the mix but most of it is all good for you stuff. 

Give this recipe a try the next time you are looking for a quick, easy and inexpensive dinner. I make two loafs and freeze one (if there's any left) or keep it for lunches and snacks. 

Mama Leesa's Meatloaf

1 lb each of high-quality ground chuck and hot Italian turkey sausage

1 can of cream of mushroom soup (optional)

1 onion, medium,

2 celery stocks cut not diced

2 carrots

2 garlic cloves diced, shiitake mushrooms (optional)

2 eggs (free-range),

whole oats (enough to help it stick together,

1-2 cups,

1/4 cup no high fructose corn syrup ketchup,

2 tbs mustard,...

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I Am Carrying An Extra 42 lbs Around... What! Why?

Could You Be Carrying Around an Extra 42 lbs and Not Even Know It? 

Yes, yes you could be. It doesn't seem right a person could be carrying around 42 extra pounds and not even know it! But it is happing all around us every day and it could be happening to you. 

No, it's not from body fat either! 

Most American's have some form of 'forward head posture' due to poor posture in general but mostly due to working at a computer, sitting in front of a TV or looking down at the phone.

I struggle with this because I worked as a massage therapist for nearly 25 years and I have a long neck, to begin with. I have done strengthen exercises and done some lengthening of my chest and anterior neck through the years by not nearly enough to correct my bad posture. I'm no different than most other people I am a spirtter I do things in spirts. I notice my head being out of alignment from my spine and I start doing all the things I know to do to correct it and then life...

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Don't Put It Down, Put It Away

A Cluttered Life Equals a Cluttered Mind

Princeton University Neuroscience Institute has been doing research on how clutter affects our mind and productivity. What they've learned is worthwhile hearing about. 

This came from the January 2011 issue of The Journal of Neuroscience;

Multiple stimuli present in the visual field at the same time compete for neural representation by mutually suppressing their evoked activity throughout visual cortex, providing a neural correlate for the limited processing capacity of the visual system.
Meaning;

It's hard to focus if your surroundings have a lot going on. The clutter inhibits the brains' ability to process information. It distracts and confuses the mind. 

How does this happen? Good question! It appears that clutter or a busy environment 'competes' for attention. You see it in your peripheral vision so your mind wants to check it out even when you know what it is. This constant 'noise' which is always there vying...

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All Things Fall...But Especially Apples!

Fall Means Apples...

Apples Mean Sauce, Butter, and Pies!

YES! to all of the above! My mom and grandma are great bakers...I, however, did not get the baking gene. Which is really ok with me since every time I eat baked goods I see it on my belly the next day. But...I still like to eat apple pie, applesauce and apple butter now and again, which is why I wanted to healthy up these fall comfort foods.

Many Nutritionalist, Doctors, and Naturalists qualify the Apple as one of Natures Complete Foods. Which is why you may have heard the old Welsh adage... 

'An Apple A Day Keeps The Doctor Away'

Each apple is packed with vitamins, minerals, fiber, important antioxidants, and flavonoids. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. 

This study was done at Washington State University in 2014 and publish their findings in the journal Food Chemistry found that the Granny Smith...

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1 Gram of Alcohol Has Almost The Same Calories As PURE FAT!

I waited until after the holiday weekend to post this...

I debated on putting it out early last week but I thought this information would be received better if you could ease into the idea of how many calories there are in one alcoholic beverage. 

I'm not a big drinker of alcohol...probably because I'm too much of a control freak, but that's a whole different post. lol, I am aware however of those sneaky calories being hidden in all sorts of beverages but this information surprised me too! 

Did you know that a glass of wine can have the same calories as four shortbread cookies?

How about a pint of lager – surprise! It has around 180 calories nearly the same calorific equivalent of a slice of pepperoni pizza? Whaaatt!!!??

So here's the skinny on why calories from alcohol are so fattening.

The process of making alcohol is done by fermenting and distilling the natural starch and sugars in the fruit and vegetables. Once it becomes alcohol it will typically have 7...

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4 Stretches Before Getting Out of Bed

 

Move Through Your Day With Confidence 

Want to feel great throughout the whole day? Ya! Sign Me Up! 

We all know when you feel good you look better, when you look better you act better and how you act gets translated into how you carry yourself. 

Doing these 4 simple stretches before getting out of bed each morning can improve how you feel and build your confidence. The way you carry yourself is central to how you move through your day. When you have a flexible body you have a flexible mind. Little things don't seem to bother you and bigger things can be given the response they need instead of reacting out of frustrations or old habits. 

Give these stretches a try each and every morning for the next 30 days. Be sure to write down how you feel in body, mind, and spirit before you start on day 0. Then reassess on day 15 and finally on day 30. 

If you like to journal then do it more often, but if you are like me and think the concept of journaling is...

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$10 Meal for a Family of 4

Bean Soup & Corn Bread

The days are getting shorter and cooler. The kids are back in school and all of their activities are in full swing. Who has time to cook a hearty comfort meal? 

Bean soup and corn bread are a family favorite around here. It's easy with 6 ingredients or less. It's inexpensive because you are only using half of most of the ingredients and it's quick because you put it all in a crock pot and go!

When you get home from work, mix up a box or two of Jiffy's cornbread mix plop it into the oven and wha-la...dinner! 

As with most meals, it's easy to make this for anyone's tastes. It can be vegetarian it can be made with beef, chicken or pork. Cooking is a chance to be creative, try different spices add a veggie here and there to healthy it up and have fun making new recipes your family will ask for again and again. 

Learn from my mistakes and write it down!! You think you'll remember it....but if you're like me you'll end up making a whole...

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30 Minute Meal Scallops & Lemon Pasta

Scallops & Lemon Pasta Recipe

Want a quick and simple yet elegant meal in 30 minutes or less? This recipe will be a hit for anyone unless you don't like pasta...which I've never met that person. 

This recipe can be modified to fit anyone's taste. Whether you like shrimp, scallops, chicken or just pasta. It is so easy and when you serve it up people will think you've spent all day making this delicious meal for them. And the best part is it's good the next day! That is if there is any left! 

Give this recipe a try and it will speak for its self! 

Ingredients vary in amounts depending on how many you are cooking for. This is for 4-6 adult servings.

Cook pasta according to package and set aside; you can use your favorite like linguini, penne, angel hair. I often use a wheat alternative like quinoa pasta or one made from artichoke flour. Reserve 1/4 cup of the pasta water. 

In a large skillet on medium low;

1-2 Tbs real butter

1/2 large sweet...

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10 Tips For The 2017 Solar Eclipse

Are you as excited as I am about the solar eclipse coming this Monday 21st? 

My glasses at the ready I have my place picked out, depending on the weather and I'm looking forward to a thrilling two minutes. 

Haha, it seems funny to put such effort into two minutes, but I really am looking forward to experiencing this eclipse! Have you looked at any of the photos that have been taken from past solar eclipse? They are beautiful! I am very hopeful to see something like these. http://www.skyandtelescope.com/online-gallery/solar-eclipse-pictures/. If you scroll down you'll see several awesome photos. My favorites are from 2008 and 2016. I especially like 2016 in Indonesia. 

If you haven't planned out your location to view it, here is a link to its path across the USA. https://www.nasa.gov/feature/goddard/2017/nasa-looks-to-the-solar-eclipse-to-help-understand-the-earth-s-energy-system The total eclipse will be 70 miles wide. If you are planning on going to a...

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