Nutiritional Wellness

Saturday, December 01, 2007

Fruits & Veggies

Hi Angela,
I'm curious, how many (truthfully) fruits and veggies do you eat each day?
-Tim


Hi Tim,
Truthfully eh?
My snacks are mostly fruit and or veggies. On average I eat four to five snacks a day and a couple of mini meals.
I eat at 3:00, 6:00, 9:00 & 12:00, 3 :00, 6:00, 9:00 & 12:00 and if I'm sleeping during one of those times, I skip it, and pick up on the next feeding.

I keep a bowl of fruit, rice cakes, granola bars and low cal pretzels on hand and then in the fridge I have snack bag sized carrots and celery.

Each feeding is a piece of fruit, a snack, or a mini meal that is 100-150 calories and no more than 3 grams of fat.

This keeps my aging metabolism working with me, rather than against me, and keeps me from gaining unnecessary weight.The fruit gives me fiber, antioxidants and nutrients that are difficult to come by in a modern diet.

I realize that I can pay people to do a lot of things for me, (clean my house, mow my yard, do my drycleaning, etc.) but no one else can eat healthy or exercise for me - I have to do that myself.

Woohoo!Angela

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Tuesday, September 06, 2005

Make Shopping a Family Affair

Take your family shopping with you. Show your spouse and children how to read food labels and explain why one particular food (brand) is better than another. The American Heart Association has put together a wonderful document on how to read food labels. Download here

Once your family members understands how to read labels they will most likely be more inclined to choose foods that are more in line with their dietary needs and health goals.

-Angela

Monday, September 05, 2005

It's Okay to Break Your Diet

Splurge on one meal or day a week. Include a fun day (In our home it’s Sunday) where you can eat anything you want, even if it’s not a complete meal, not from all of the food groups and not necessarily healthy. Everybody gets to choose what they will eat on Sunday. It's planned early in the week so we can include any "special items" in our shopping - and gives that person something fun to look forward to all week.

Splurging once a week is frequent enough that you can stay on your diet or healthy eating program all week and still celebrate at the end.

(We've also found that in the beginning, we ate lots more junk food on Sunday than we do now. After a few weeks of trial and error, you'll most likely find yourself cutting back, not wanting so many sweets or junk foods, as you learn how much of a tasty thing you can eat without making yourself sick.)

Splurging one day a week also encourages buying small quantities of junk food (a pint of ice cream rather than a half gallon) Or going out for a donut rather than buying by the dozen or a bag.

- Angela

Sunday, September 04, 2005

Create Consistency with a Weekly Menu

Plan a menu of meals for an entire week and keep it consistent week after week. Example: Next week you'll eat the same three meals you ate this Monday. Next Tuesday you'll eat the same three meals you ate this Tuesday - and so on. Restaurants often have a daily rotating menu utilizing this same concept.

This will make shopping easy and packing lunches a “no brainer.” Your child (and spouse) can also fix their own meals in a pinch by reading the menu and finding the right items on the list.

-Angela

Saturday, September 03, 2005

Family Involvement Encourages Healthy Eating


Have a meal planning session with your family. Talk about foods that are good for you – and foods that are fun to eat. Show your spouse and children a picture of the food pyramid. Download a copy here Create a breakfast, lunch and dinner menu together that includes food from each group. If your family feels like they have participation in the menu, it’s more likely they will eat all of their meals, including breakfast and lunch (two meals you often have the least control over.)

Tuesday, August 30, 2005

Obesity Epidemic

Lose Weight - I think we're all aware of the obesity epidemic in America today. It's so easy to get trapped into the mentality of econo-sizing our meals - twice as much for a few cents more and who doesn't want a bargain? But it's showing up in our expanding waistlines. And the extra weight is showing up as backaches, knee and joint problems, sleep problems, diabetes, heart disease, relationship battles, self-esteem struggles and more.

If eating too much has been a problem for you, try cutting your portions in half. You'll be hungry for a good week or so, then you'll notice your stomach starting to shrink to acclimate to less food.

There's no easy way around exercise. If you really want to lose weight and keep it off, my experience has been that you have to incorporate some form of cardiovascular exercise into your daily routine. Start out by walking. All you need is commitment and a good pair of walking shoes. Go a block further each day and you'll notice a remarkable improvement in your energy level and weight loss within a few weeks.

The key to loosing weight is to burn more calories than you take in.

I was 186lbs and got back down to 126 and have stayed there consistently for the last fourteen years. If I can do it, you can too. Just pay attention to what you eat, how much of it you eat, and exercise every day.

Thursday, February 17, 2005

Allergy Cure, Insomnia Cure with Jolly Joy Juice

Jolly Joy Juice Update
By Angela Brown

Today is my 4th day on my self-concocted Jolly Joy Juice.
It’s a bit spooky at first, but in just a couple of days has proved to have an amazing effect.

Recipe: (I’m using a Champion Juicer)
9 raw carrots – Juiced
3 cloves of raw garlic - Juiced
1 whole orange and peel - Juiced
1 Tbsp Acacia (soluble fiber) – Mixed in juice
* Makes one big glass of juice

It is a tangy drink, sweet and energizing and the orange seems to keep you from burping up the garlic all day.
The fiber slows down the processing of the juice so it has a time release effect, rather than a burst of goodness that’s soon gone.

My intent for the drink was to clear my arteries and promote over all health – but I noticed after the first two days, that being on the juice, eliminated my need for over the counter allergy medications that have been necessary about six times a day.

It is day four and the drink is becoming more bearable – you have to get used to the taste, but in four days I haven’t needed any allergy medication at all. I can breathe just fine. Yesterday and today I’ve got the headache of my life, and the hormonal herbs I take once a month for monster migraines hasn’t touched this.
I’m not sure if this headache is related to the neck injury I’ve recently had, or if it is sinus pressure build up, or if it is just a natural reaction to coming off the sinus/allergy medication I’ve been on.

In any event, I’ve had an overwhelming sense of happiness and energy since being on the juice – thus the name: Jolly Joy Juice.

And a surprising and unexpected twist in my sleeping habits has erupted. I’ve had insomnia since being married (because Pat snores so loudly I can’t sleep, and if he can’t breathe, he can’t wear his CPAP machine which breathes for him, and when he stops snoring, it’s usually a sign that he’s quit breathing, and so I wake up, to wake him up, so he can consciously start breathing again – and in the mornings we both wake up completely exhausted because we only get 2 to 5 minutes of sleep at a time on average.)
“When you have insomnia, you’re never really asleep…and you’re never really awake either.” – Jack (Fight Club)

Anyway, since being on this juice, I’ve slept soundly through the night – and have had three good nights of sleep in a row (which could also contribute to the good mood I’m experiencing.)

I’ll keep you posted as we go to see what else might happen.

© 2005 Words of Wellness

Tuesday, February 15, 2005

Jolly Joy Juice (Carrots, Garlic, Oranges, Acacia)

Jolly Joy Juice
by Angela Brown

My family has a history of heart problems and my Dad was recently in the hospital with heart pain where they recommended a triple bypass surgery since his arteries are so clogged.
When discussing options with him he mentioned to me that he is going to try EDTA, which seems to be a chelation treatment that people promote as a "pipe cleaner" for the body.

Lots of research left me wanting to know more - but studies are sketchy at best. Some are for it, many are against it, and I don't know anyone personally who has used EDTA to unclog their arteries - if you have used it, and have an opinion, for or against it, please let me know your results.

Garlic kept popping up in my research as a "cure all" for heart pain, clogged arteries and a bunch of other problems but recommended in raw garlic over dried or pills. Yuck! Who wants to eat raw garlic?
But life is short and I'm somewhat open-minded so I decided to make a Garlic Juice concoction.
I am using a Champion Juicer that is known for it's masticating properties (it chews the food for you and gives you the raw enzymatic action right in your juice.)
Being already fond of raw carrot juice, I pulled out nine or so carrots, washed them up, cut the ends off and juiced them with their peels still on.
Then I tossed in three cloves of raw garlic (with the onion-like skins peeled off) and then for good measure I sliced a whole orange, with the peel left on and juiced the entire orange along with the carrots and the garlic.

Once the juice was ready, I mixed in a tablespoon of Acacia (soluble fiber) in with the mixture and poured myself a big glass. I didn't have any business appointments for the rest of the day, so this was a good day to try the garlic thing without worrying about frightning people away with bad breath.

The first sip of the juice was a bit shocking, kind of like what I imagine beer to be like the first time you taste it - not quite normal, but you could get used to it. The drink had a bit of a tangy taste, that I could not determine if it was the orange or the garlic in the drink, but it was not so bad.

I gulped down the entire glass and then waited for something to happen (feeling sick, stomach pain, blurriness of vision or anything but what happened next.) Within about two minutes, I felt on top of the world. No pain, no misery, just a bit of a nasty aftertaste in my mouth that hinted of garlic.

Throughout the remainder of the day, I waited for some kind of negative reaction that never came. Instead, I felt fantastic all day. In fact, I felt incredible and was quite happy. Later that night on the phone with my husband, Patrick who was on his way home from work, I found myself laughing aloud over various topics. I consider myself a serious person, who does not laugh much so we were both surprised with my jolly good mood.

"Have you been hitting the juice?" he asked me, which is a term he uses to explain people who are drunk... (though I don't drink alcohol at all,) this night I said yes. Jolly Joy Juice - and I told him about my garlic concoction.
When he arrived home a few minutes later, I offered him some and when he smelled it, he politely refused.

That night, I slept better than I have in several months. No waking up, no tossing and turning, just deep restful sleep.
I drank the same concoction the next day and had the same results. No negative side effects, just a feeling of overwhelming calm, happiness and mental clarity.

The Jolly Joy Juice is still very new to me, and I don't have a track record yet of any other results. So I'll keep you posted as I go. I thought I'd try it for a couple of weeks and then report on my findings.

Cheers!
Angela

© 2005 Words of Wellness