Whole and Healthy Living

Fit & Flourishing with Proper Nourishing!(A Mealplan for Moms)

2012-01-03T05:58:00.000-08:00

Day 1

Breakfast
The kid's favorite oatmeal!
Served with whole, organic cows milk, goat's milk, almond milk, or soy milk(depending on your preference)

Mid-Morning Snack(if needed) It's useful to have healthy snacks available for older kids to grab themselves:
A handful of nuts and dried fruit(trail mix is fun to make with kids...we like the cheerios, walnuts, and dried fruit combination)
Plain Greek Yogurt(top with honey, and/or fruit, slivered almonds, walnuts, oats, flax-seed)

Peanut Butter on Whole-Grain Crackers or toast(make sure to buy natural, sugar-free peanut butter, we like Crazy Richards*
Fruit from the basket on the table:(I like to have available: Apples, Oranges, Grapefruit, Bananas...or whatever is in season and on sale)
Snack-able Veggies: Carrots, Green Peppers, Celery,grape tomatoes(my kids even snack on turnips and cabbage)

Lunch
Sandwich on Whole-Grain bread
Choose filling option! Here are some of my kid's lean and healthy favorites:
Turkey breast(with pesto or light mayo, tomatoes, spinach, onions is how we like it!);
Tuna(made with light mayo or Greek yogurt, onions, celery, almonds, dried cranberries);
Veggie(avocados, cucumbers, tomatoes, spinach)
Tip: Sandwiches are a great way to get in your whole grains, lean meats and veggies. Choose Whole-Grain bread over Whole-Wheat or White(the more fiber, the better). Choose spinach over lettuce(for vitamin and fiber content). If choosing lettuce, choose Romaine over Iceberg(for the same reason! When possible, choose organic, local veggies)
Side:

Afternoon Snack Ideas(same as mid-morning)
A handful of nuts and dried fruit(trail mix is fun to make with kids...we like the cheerios, walnuts, and dried fruit combination)
Plain Greek Yogurt(top with honey, and/or fruit, slivered almonds, walnuts, oats, flax-seed)
Peanut Butter on Whole-Grain Crackers or toast(make sure to buy natural, sugar-free peanut butter, we like Crazy Richards*
Fruit from the basket on the table:(I like to have available: Apples, Oranges, Grapefruit, Bananas...or whatever is in season and on sale)
Snack-able Veggies: Carrots, Green Peppers, Celery,grape tomatoes(my kids even snack on turnips and cabbage)

Dinner

Savory Lentils
Serve with Salad and Whole Grain Bread
Tip:When possible choose lean meats, complex carbohydrates, and veggies

Jen's Savory Lentils

2012-01-03T05:47:00.000-08:00

1 Onion, diced
2-3 Cloves garlic, diced
2 Carrots, chopped bite-size
2 Celery Stalks(optional green or red peppers, spinach), chopped
1 Package lentils
Water
Potatoes, chopped bite-size
Spice options: Rosemary, thyme, and/or sage, or a pinch of cinnamon, and a teaspoon of curry,
Salt and Pepper to taste

(prep time: 5-10 min, cook time:20 min)
1. Saute Onion, Garlic, and diced carrots and celery in olive oil(meat can be added and sauteed here if desired)
2. Add lentils, water and salt and seasoning according to your liking or package directions
3. Add potatoes
4. Bring to a boil.
5. Cover. Reduce heat and simmer for 20 min.

Serve with Salad and Whole Grain Bread! Enjoy!

Easy Poached Eggs!

2010-12-23T07:05:00.000-08:00

I've finally realized that I can easily make poached eggs! For several years now, I've kept a small flock of around 20 laying hens on our little farm-ette. It's been comforting to know that our eggs are fresh, and that they come from active, happy chickens, who have plenty of room to stretch their legs, and who eat a natural, healthy diet. We try to eat the eggs "same day" fresh in nourishing ways, and pass extras along to our friends and family.

Because we get almost two dozen a day, I've spent a lot of time thinking about healthy, easy ways to prepare eggs. Over the years, our favorite way to eat them has been to make veggie omelets or to hard boil them. Poaching always seemed like a nice, low fat way to prepare the eggs, but whenever I tried to follow a recipe it always seemed too difficult.

That all changed this winter! I don't know if I just read the right recipe, or if the other recipes I read, sort of finally made sense in my mind, but one day I (1.) filled a deep frying pan with water, then (2.) put several Tablespoons of Vinegar, and some salt in the pan. (3). I turned the heat to med-hi, to heat and maintain the water at just below a simmer. (4.)When the water was hot, I gently broke the eggs right into the pot. (5.) After a minute, when the surface of the water was foamy, I gently loosened the underside of the eggs with a spatula, (6.) then put a lid on the pan, turned it down a little, and then let it cook for a few minutes. (7.) Then I scooped them out with a slotted spoon.

Tentatively, I served the eggs over toast to the kids, with the yokes just a little runny. To my surprise, the eggs were so tender and flavorful, that the kids begged for more! Since then, we eat them poached about twice a week, and haven't tired of them yet!

I was so happy to finally be able to make these non-fried eggs, that I looked up recipes for hollandaise sauce, and found that it is just egg yokes, butter, lemon, and salt, put in the blender. It certainly isn't low-fat, but is a fun way to serve them on a special occasion! On regular days, we've gotten a similar, but less rich effect by simply squeezing some lime on the eggs when they are ready.

Farm living has it's perks, and same day laid, poached eggs are definitely one of them, but you don't have to have your own chickens to take advantage of local free-range, organic eggs. In many areas in America, there are local farmers who will sell you very fresh, healthy eggs at prices that are often below supermarket prices. So, check them out, if you are so inclined, and enjoy trying this recipe. I hope your kids love them as much as mine do!

Guacamol' foe da Soul!

2009-08-30T21:16:00.000-07:00

This guacamole recipe has been a party favorite, and it's so healthy, that a friend recently told me she felt that it had healing powers!

...probably all that fresh garlic!

4 ripe avocados(smashed)

the juice of 4 limes

3-4 cloves of garlic(minced)

1 small onion(chopped*)

1-2 fresh tomatoes(chopped*)

2-3 Tbs. fresh cilantro(diced)

1 Tbs. green chilis(diced, I use canned)

salt to taste

Just mix it all together by hand, let the flavours congeal for a couple of minutes, and enjoy with tortilla chips, on quesadillas, in tacos, on a salad, on a sandwich, or just with a spoon!

*I like my guac. chunky, but you can mince the ingredients finely if that's more appealing to you. I would not recommend the blender because it's nice to have unique flavours to savour in every bite!

Oranges, Oranges, Oranges!

2009-02-15T05:42:00.000-08:00

I've been thinking a lot about the health benefits of oranges, ever since I read that the white part, just below the peel, has more vitamin C and other "phytonutrients" than the juice. Apparently, the white is what the vitamin companies use to make Vitamin C capsules, and most of us just throw it away!

I've been using a knife to peel my oranges, so I can leave as much of the white part on as possible, I actually find that I like the mildness of the white part with the acidity of the juice, my kids like it, too, especially when I explain why we leave it on.

Of course we all know that Vitamin C is an immune booster, but I've recently learned, that it has a big affect on eye health(helping to prevent cataracts), cancer prevention, stroke prevention, it also aids in the production of collagen!

Here are some interesting links I found!
Why Oranges Are Awesome!

Some great uses for orange peels!

Antioxidants!

2009-02-01T09:17:00.000-08:00

This morning, as the kid's and I sat enjoying a bowl of dark grapes, I mentioned off-handedly that grapes contain antioxidants, which help keep your body from ageing... this sparked the kids' interest,

"What! You mean we can stay young forever?"

"Well, you can definitely slow down the ageing process by eating antioxidant-rich foods! They kill free-radicals, which are molecules that harm your cells, causing them to age prematurely."

The word "free-radical" sounded exciting to my 10 year old, son, so we looked the word up to get more info. We learned that free-radicals are molecules which are missing electrons, so they try to steal electrons from healthy cells in the body. When they steal these, then those cells are now missing electrons, and become free-radicals, too, and the whole process snowballs, wreaking havoc on healthy tissue! The good news is, that antioxidants stop this process! (http://www.wisegeek.com/what-are-free-radicals.htm)

The obvious next question is, how can I get more of these antioxidants! So, we researched which foods are highest in antioxidants, which include fruits(especially berries), vegetables(especially broccoli and other cruciferous veggies, and greens), dark chocolate, green tea, among others.

My daughter decided to make us all a berry smoothie, which she dubbed "Dr. Rachel's Healthy Turbo Elixer"!

Here's a link to some of the pages we enjoyed:
antioxidant-rich top twenty!
about antioxidants!

Delicious Vegetable Lasagna

2008-12-14T18:29:00.000-08:00

My mother-in-law, Lucille was given this recipe by one of her clients at the Pilates Studio , She doubles it and makes it for the whole family once a month, or so, and it's always a big hit!

Serves 10

1 med. head cabbage
1small yellow squash
2-3 cloves garlic
1 small onion
1/3 c. canola oil
15 oz. can tomato sauce
6 oz. can tomato paste
1/2 c. water
1 1/2 t. sugar
1/2 t. dried basil
3/4 t. salt
1/4 t. pepper
2 med. tomatoes, chopped
15-16oz. carton ricotta cheese
1lb. Monterey Jack cheese, shredded
2 eggs
8 lasagna noodles(can substitute no cook noodles)

1. Remove the core from the cabbage and slice thinly. Slice squash thinly. Heat oil in large skillet, add garlic and onions until tender. Add cabbage, and cook for ten minutes. Add squash and cook ten minutes longer, or until vegetables are tender. Remove from heat.

2. In a two-quart sauce pan over high heat, heat tomato sauce and next seven ingredients to boiling. Reduce heat to med. and cook 15 min. to blend flavors.

3. In a medium bowl, mix ricotta, Monterey Jack, and eggs. Set aside.

4. Prepare lasagna noodles(I use no-boil kind, no cooking necessary)

5. Preheat oven to 350degrees. Using a 13x9 in. baking dish, spoon 1 1/3 c. tomato mixture on the bottom. Arrange 1/2 of lasagna noodles over sauce, overlapping to fit. Spoon half of cheese mixture over the noodles, top with all but 1/2 to 1 cup of cabbage mix. (Set the extra aside for a topping later) Spoon 1/2 of remaining sauce over cabbage; top with remaining noodles and remaining cheese, then remaining sauce.

6. Bake 45 min. or until heated thoroughly. Remove from oven and let stand 10 min. Reheat reserved cabbage mixture(I use microwave) Spoon on top of lasagna.

The Kid's Favorite Oatmeal!

2008-12-03T18:40:00.000-08:00

The kids love it when I make their oatmeal this way:

1 C. whole rolled oats
2 C. water
1 t. cinnamon
1/4 C. chopped apples
1/4 C. chopped dried apricots
1/4 C. chopped prunes
1/4 C. raisins
1/4 C. chopped walnuts
1 frozen banana, thinly sliced
1/3 C. vanilla yogurt
cold milk to taste
2 Tbsp. wheat germ
1 Tbsp. honey (**optional)

1. Put water in a medium sauce-pan, and turn it on high.
2. Add cinnamon, apples, dried apricots, raisins, prunes, walnuts,(*banana).
3. Bring to a boil, and add oats.
4. Reduce heat, cover and simmer according to package directions(around 5 min.)
5. Remove from heat, scoop into individual bowls,
6. Stir in soymilk(or whatever milk you like), vanilla yogurt, & frozen *banana slices
7. Top with wheat germ
8. Enjoy!

*bananas can be added with the other ingredients, or, my favorite way, is to add them at the very end, to help cool the oatmeal!
**All of the other ingredients wind up sweetening this meal enough, that extra sweeteners are not really needed, and frankly, I rarely add honey.

Grapefruit Seed Extract!

2008-11-07T17:34:00.000-08:00

I am so excited about the many uses of grapefruit seed extract! I've been using it for years, in pill form, for it's anti-bacterial, anti-fungal properties. I've read that it is as powerful as an anti-biotic. Doctors recommend that it not be taken in conjunction with certain medications. I have found that it curbs sugar cravings, and helps to shorten the duration of illnesses. I also use the liquid form to wash fruits and veggies.

Last year, when I had a cold that I couldn't shake, a friend gave me a grapefruit seed extract nasal spray. After one use, my nose was back to normal. Since then, I squirt it up my kid's noses when they start to get the sniffles, and it nips colds in the bud.

Today, much to my great joy, I read that, if properly diluted, it can be applied topically to sore throats, mouth sores, and even warts and acne! One of my children had a sore throat this morning. I put two drops in a glass of warm water, she drank it down, and her throat didn't bother her until dinner time. If this is new to you, it may be worth some research!

Here is a link to more information on the benefits and uses of GSE, which I found on wikipedia: http://www.gseinformation.com/

Feeding My Nestlings I

2008-10-19T00:09:00.000-07:00

Over the years, many people have asked me what the trick is for staying slim and eating healthy, and I've always simply said, "Eat lots of fruits and veggies, legumes, lean meats, and complex carbohydrates; always drink plenty of water, and limit simple sugars and high fat foods. Add to that, moderate exercise, and you have a recipe for success!

Lately, the comments and questions I receive are from other mothers, wondering how I can manage to get my kids to eat so healthy. This requires a complex answer, simply because there are many components involved. Most of us have a hard time with our own will power, let alone imposing our will on our children. I have always tried to lead by example, and have spoken kindly and frankly to my children concerning health, and the benefits of proper nutrition, never talking "over their heads" but simplifying the concepts so that even my two year old can understand.

"Yes, honey, candy is yummy, but it will hurt your tummy if you have too much."

As the children get older, they learn why we don't eat white bread:

"It's a simple carb, just like sugar, which gets absorbed so quickly into your bloodstream, that it's harmful to your body. That is how people get diabetes, which is a disease of the blood. Whole grain breads take your body more time to break down, and are absorbed more slowly into the bloodstream."

Children are voracious learners, especially when it comes to practical matters, where they can demonstrate their expertise. This is good to remember when training them. I say training, because they will learn the concepts, and begin to make good decisions on their own. This has happened with my two older children.

I believe that habits formed during childhood are hard to break. That is why, I try not to give in to the temptation to go the easy route, with processed foods, and simple carbohydrates. I strive to always provide fresh fruits and vegetables, whole grains, organic milk or meat products, and healthy snack foods. I always have fresh, purified water on hand, and ready to offer the kids.

One other thought, would be that of discipline. I choose to speak kindly, but firmly to my children. I try never to give them what they are asking for, if they are speaking rudely or throwing a fit. I ask them to speak kindly if they want something, and if my answer happens to be "no", then they must respond kindly, as well, otherwise there will be no treat next time. Once a parent can implement this without caving in to demands, the child will be less likely to behave rudely in the future. But, if the parent is not consistent, the child can not even be expected to learn positive behavior from the interaction.

I hope this post is a help. For more information on nutritional choices for young families, see Feeding My Nestlings II.

Sincerely,

Jennifer

Feeding My Nestlings II

2008-10-05T13:03:00.000-07:00

When I am relaxing in my home environment, I do not want to be concerned with avoiding unhealthy food. If it is in my cabinets, I want to be able to reach in, take, and enjoy. It is hard for me to have will power when I am tired and hungry. That is why I embrace the will-power which I have when I'm at the store.

When I'm there, I go into a mode that began in 1998, it is a mode which was conceived when my first child was, when I had the book, "What to Expect When You're Expecting" in my eager and excited clutches. It's a mode that I will call, 'Nurture my Growing Family- Mode', and, as I said before, it all began with that wonderful new life within my womb, a desire to give him the very best for his growing body, and a wonderful chapter in "What to expect..." entitled, "The Best Odds Diet".

The "Best Odds Diet" is a wonderful resource for expecting mothers, as it lays out specifically, the food groups, and sub-groups which are recommended for a healthy pregnancy, as well as the amounts required of each food type, and a list of foods that fall into that category. As my young, self sat curled up in a cozy arm chair with the book, I pried my hand off of my first trimester belly long enough to use a pencil to circle all of the foods under each category which would please me very much to devour! Later, I transferred that list to my shopping list, and began what has been a ten year, three pregnancy, three healthy babies, three growing, healthy children, obsession.

I'd like to share with you a typical trip to the grocery store, during which I am in Nurture My Young Family Mode. This is meant only for encouragement, and I highly recommend that anyone interested in healthy eating, research the latest information from qualified health practitioners, regarding the subject, and perhaps even read the "Best Odds Diet" in "What to Expect when you're Expecting".

As I walk into the store, I keep in mind a few key Do's and Don'ts:

1.Do: Veggies, veggies, veggies! and Fruit! Fresh is best, but frozen fruits and veggies are good, too.

2.Don't: I usually avoid canned veggies because I've read that canning does not retain all of the vitamins and minerals that freezing does.

3. Do: Protein, in the form of legumes, nuts, and if eating meat and dairy, then only organic, lean meats, and dairy items. I drink soy milk, and it lowfat yogurt.

4. Don't: I avoid cheese, because it bothers my digestive system, also, any fatty meat.

5. Do: Supplement my cravings. I know I want icecream and chocolate after dinner, so I try to replace that sweet dairy craving with fruit juice-flavored yogurt, and I buy low sugar, organic, dark chocolate to keep in the freezer, instead of sweeter, less healthier options. I've read that dark chocolate had many antioxidants. For the kids, I try to supply natures sugar: fruit: fresh, dried, or frozen made into smoothies... they love it, and it curbs the sugar cravings. Fructose is absorbed more slowly into the blood stream, avoiding the sugar rush and inevitable crash.

6. Don't: I don't go for any sweet that is just empty calories, like soda, or candy. I try to avoid baked goods made with white flour, canned fruits with added sugar, and any kids treat that claims to be made with real fruit, but adds sugar, or high fructose corn syrup. Why not just give them a real peice of fruit to gnaw on?

7. Do: Get healthy snacks in addition to fruits and veggies, things that the kids can easily grab when they need a quick snack: Low-salt pretzels, tortilla chips, unsalted or lightly salted nuts, low sugar granola bars, goldfish crackers, whole grain/whole wheat crackers, individual yogurts, or applesauce containers. I keep spring water, or purified water on hand at all times, and will dilute fruit juice, on the rare occasion that I serve it.

8.Don't: buy salty, high fat simple carbs like potato chips, or sugary treats

9. Do: buy whole grain, high fiber cerials, with low sugar content

10. Don't: buy brightly colored, sugary cereals

If I keep these ideas in mind as I shop, I come away with a nourishing array of meals and snacks for the week. The kids learn to enjoy eating this way, and will even put down unhealthy food after a few bites, because it tastes too salty or sugary for their tastes.

When preparing dinner menus, I try to pack as many veggies into the main dish, as will fit (It is important not to over-cook the veggies, but to keep them relatively crisp, to preserve the vitamins and antioxidants.). No matter what it is, I can always chop up spinach, carrots, or broccoli and mix it in. Again, kids will get used to the taste and texture of vegetables, even if they complain at first I don't allow my kids to pick things out of the meal, but I make them at least try to eat each type of food presented.

I suppose I key factor in teaching my children good eating habits, is simply to model the proper behavior for them. If they see me binging on sweets, they are likely to feel comfortable doing the same, but if they see me constantly choosing veggie filled meals and snacks, they will, presumably reach for the same.

As a side note, I don't mind bringing my children to the store, because it gives me an opportunity to teach them what we avoid, and what we reach for. Many parents seem intimidated by their children's tantrums for certain treats, and prefer to leave the young ones at home, but, I find that when I speak freely and kindly to my children, using phrases like. "Wow, you're right, that cereal looks really good, doesn't it! You know, that's more like a dessert, than a breakfast food, because it has so much sugar. If you really want to try it, we can buy it as a dessert, and you can have a bowl after dinner, in place of some other dessert."

When I have a toddler with me(my kids are now 10,7, and 2, so, I still have one toddler!) I tell the little one, "Yes, sugar tastes good, but it will hurt your body inside if you have too much, so you can have a little bit, after you eat your lunch or dinner. " They usually cry at first, but if I offer them a healthy alternative, and after I don't cave to their whim, and when they've learned that I keep my promises, they are usually more accepting of my judgment on subsequent visits to the store. One big key to toddler instruction is consistency.

In general, having a healthy family attitude towards food, to me, means appreciating the inherent nutritional value in each food item, discussing it with my children as they eat it, "These almonds have Calcium, which willhelp your bones stay strong, and vitamin E, which is good for your skin." Also, it means discussing why we avoid the foods we do, "Sugar lowers your immune system, that means you'll get sick more easily. It also gives people diabetes, which is a blood disease that lots of people get these days." When I see them make good choices on their own, my joy is so full, because I know that I've given them a very wonderful gift.

May you and your family be blessed, and live in perfect health!

Love,

Jennifer Dowell

How to Stay Healthy at Christmas

2007-12-23T06:26:00.000-08:00

With the Holiday at hand, sweets pouring in at every direction, and stress levels at an all-time high, most of us could use a helpful health reality check. Here are some ideas to stay healthy and sane at holiday time.

Let your main goal be to find what's truly good in the season at hand. Some things at holiday time are worth savoring, like spending quality time with loved ones who are visiting, or those who just have time off work. Think of useful and fun things to do together.

Have a group art time: We love it when our Aunt Joyce visits from California. She brings her creativity, and we pull out our watercolors and paper, and let our inner artists out. The final product can make a great gift for family members or friends.

Initiate a family sing-along or story-time: Holiday songs or stories are an awesome way to promote family togetherness. Especially, when they're very silly, or sound hauntingly beautiful.

Do your baking, healthy style: There are so many options for holiday sweets. Why not make it your business to find the most healthy and tasty? Try substituting wheat flour for white, in any recipe, and sprinkle baked goods with wheat germ or flax-seeds for added fiber. Try sweetening treats with fruit juice or apple-sauce in place of sugar; and don't be shy about nuts, they are a great holiday treat that is healthy, too. Add them to breads or cookies, or coat them with half the sugar that the recipe calls for, and enjoy!

Each day find time to take a break from all the business and spend a few moments doing something that you enjoy, something which helps you relax.

Above all, cultivate an attitude of thankfulness. Remember what you have that is truly good, and be thankful for it!

Happy Marriage 101

2007-06-13T20:27:00.000-07:00

OK, so you're hooked... wouldn't it be wonderful if the basics of a happy marriage were as easy as learning a subject in school! I am still walking through this learning process, myself, but I will share some tips I've learned l along the way. Here's todays lesson...

Always Forgive...

I don't mean, "act like you forgive, but stuff it down inside yourself until you implode" or "let it go until it happens again and then let loose on him with all you've got". I mean, let it go forever, forgive and forget! Give total amnesty!

This is a choice, not a feeling. The mind inevitably replays certain events or wrong doings, but when these thoughts come in we choose to say. "I let it go. I forgive him. I grant him pardon. He is absolved of all wrong doing. I won't think about it any more."

Why Forgive?
There are so many reasons... If for none other, do it for your own personal well-being. Over the last few weeks I've been dealing with feeling like my husband is married to his work. When we do get our precious time together, he is usually so worn out mentally and physically that I come away from my time with him feeling lonely or hurt. If I nurse the feelings, I grow weaker and weaker, and my stomach ties up in knots, but if I let it go, and try to nuture him when I am with him, I find that, not only do I feel better physically, but he responds so well to it, that I come away from our time together encouraged and hopeful.

When a person holds bitterness and unforgiveness within him or herself, he or she creates a toxic inner environment... mentally and physically. My mother always used to say, "If you don't forgive, you will make yourself sick." I believe it. Unforgiveness hurts the unforgiving more than the unforgiven.

Reason two to forgive... the offender is more likely to change if he is loved. Some may say, "Yeah, right!" But consider, how would you feel if all you'd ever done wrong was counted against you. The feeling would be akin to hopelessness. Now imagine being totally forgiven...doesn't it set you free. Doesn't it make you want to go do it again? Of course not, it humbles you, you've been given a second chance, and you want to get it right this time.

Let's give this gift of forgiveness to our loved ones. And if they fail us again, let's not say "I knew you couldn't do it!" Let's say, "I forgive you, and I believe you can overcome this."

"The more a man knows, the more he forgives."
-Catherine the Great

J.Rose's Healthy Breakfast Do's and Don'ts

2007-05-30T17:51:00.000-07:00

J. Rose's Top Breakfast Do's & Don'ts

(Please) Do...

Fresh or Frozen Fruit

On the go... as is!
in low-sugar jam, spread on toast or bagels
cut up in whole-grain cereal
in fruit salad
over yogurt
in healthy baked goods
juiced at home (invest in a good juicer)

in smoothies

sweetened with fruit juice
add yogurt, soy milk, and flavored protein powder

Whole-Grain Anything...

Home-made baked goods (see My Favorite Recipes)

Whole-wheat or whole-grain toast

Multi grain bagels

Pancakes or Waffles

buckwheat
whole-grain
whole-wheat

Healthy Eggs

scrambled with veggies (Pam cooking spray)
hard boiled(I eat the whites, and just half of the yolk.)
poached

Yogurt ( I like it best home-made, but opt for organic otherwise)

try it unsweetened, and add your own fruit or granola

(Please) Don't ...

Sugary anything...

Sauces, syrups, spreads,
cereals, and baked goods

donuts, muffins, and pop tarts.

White Flour anything...

white bread,
bagels,
croissants, etc.

Meat or eggs fried in butter or oil
Salty meat or eggs
Fatty Spreads

butter
cream cheese

Healthy Eating

2007-05-29T22:12:00.000-07:00

It is beneficial to care for our physical bodies! There can be great spiritual growth in the discipline of health-minded eating, and sensible exercise. Here are four tips I have used over the years which have helped me to maintain a trim and healthy body throughout and following three pregnancies, continuing child rearing, and generally growing older.

1. Think "nourishing"... if it has natural vitamins in it, if it was once alive and growing, ie. fruits, veggies, whole grains, legumes, and lean meats then go for it!

2. Avoid simple sugars... We all know that processed sugar is "bad for us" but, "How bad?" we simply wink at. The truth is that simple sugars not only have long term affects, like diabetes, but also have short term affects, like a sugar rush, and then a crash into low energy and grouchiness. A middle of the road affect is that it creates a breeding environment for candida, a yeast which grows in the intestine, and causes those short term affects to linger, while stimulating a craving for more simple carbohydrates, to feed the yeast... yuk!
( A simple remedy is to add grapefruit seed extract pills to your vitamin regimen. It kills the candida. Be careful though. Grapefruit seed extract is a powerful thing, it can make antibiotics you are taking more potent. As with any supplement, consult your doctor before trying anything new. I am not a doctor or health-care professional, just a smart mom who does her research!)

3. Get your eight glasses of water a day... Some might argue that nothing is as beneficial to a human's physical well-being than staying well-hydrated! Science says that we are composed mostly of water, and that one can live much longer lacking food, than lacking water. It's true, and beyond that, water flushes toxins from our system, keeping our complexions looking youthful and radiant, aids in digestion, and the list goes on...
I've found that if I drink only water when any drink is offered to me, I can keep my weight down by ten pounds. Also, staying well hydrated seems to stave off hunger and cravings for unhealthy foods.

4. Moderation... As with most things in life, I've found that moderation is the key to a successful diet. I "never say never", meaning, I prefer to eat a certain way, but I choose my words carefully. I might say, "I rarely eat red meat." (no pun intended!) or, "I try to drink only water." I give myself a lot of grace, but more than that, I try to be gracious to others.
I think it is more important to be respectful to those I am eating with, especially if I am a guest, than to religiously stick to a code of eating. I will eat what is set before me, and be kind and thankful, as much as I am able.