Thank you for asking for reprints of some newsletters from “years gone by.” I am pleased to post one for you on the first of each month
Welcome to the June issue of “Making the Healthy Choice the Easy Choice.” Here you will find information you can use on a timely topic, healthy eating, recipes and more! I welcome your feedback and questions. Please send them to Janet@nourishyourlife.com Thank you!
June is the month for endless energy!
The days are long, nights are short and we have endless energy to play all day. Or do we? Do you ever watch the energy of a two year old and wish it could be bottled? (I do-every Monday when we have the pleasure of grand parenting our two, two year olds…) What does it take to have endless energy? As I read through several articles addressing this very dilemma, the same topics repeated themselves. Seemingly so simple: Eat healthy foods, exercise daily, relax and get a good nights sleep. “Simple!” you say…”I don’t have time…I don’t know how…I don’t know where to start…” The September/October 2005 issue of Today’s Health and Wellness gives some excellent tips. If you can get a copy of the whole article, I know you would find it helpful. Let me summarize some of the key points for you:
1. Make time for breakfast; it IS the most important meal of the day! Eat at least one fourth of your calories at breakfast. Calories are energy.
2. Stop late night snacking; late night snacking may be the reason that you are not hungry for breakfast. The piece of leftover pizza or bowl of ice cream is just sitting there in your stomach without much opportunity to digest. Ugh!
3. When you go grocery shopping, choose foods that are high energy, natural and high nutrition. Choose NEW foods every week; ones that you have never tried before. Eat 90% healthy and then treat yourself with the remaining 10% ( maybe for your favorite dessert.)
4. Be “present”. “There is energy in the present”, says Gordon. “If you are in the future or past, your energy is diffused.”
5. Take a walk in the fresh air, stop and smell the flowers. Or stop and smell peppermint and lemon. They seem to be the most energizing scents.
6. Drink more water! People who are low on energy are usually low on water. Don’t wait until you are thirsty; then you are already dehydrated.
7. Stand up straight. Poor posture can reduce the amount of oxygen you take in by about 30%! Do a posture check every 30 minutes.
8. Give to yourself by forgiving others. Holding on to resentment is a huge energy drain. Take steps today to forgive one person.
9. Vanquish vampires. Energy vampires are people who suck the life out of you. You know who they are…
10. Be creative. “Creativity is the mother of all energies, nurturer of your most alive self. It charges up every part of you,” writes Judith Orloff, M.D. Orloff says that “creativity frees energy by connecting you with joy, getting stagnant life forces moving, providing a break from problems and improving health and mood.” (Check out her book: Positive Energy)
My challenge for you this month is to choose your favorite or most needed suggestions for boosting your energy. Try 5 this month and 5 more next month. Write to us at janet@nourishyourlife.com and tell us about your experience. We would be honored to hear about it.
Quote for the month:
“It takes as much energy to wish as it does to plan.”
Eleanor Roosevelt.
Healthy eating in June: try a handful of almonds.
Almonds are the best nut source of vitamin E and one of the highest plant sources of protein. They also contain riboflavin, iron, potassium, magnesium, and biotin (essential to the metabolism of sugar and fat.) Almonds are also a good source of fiber and calcium. Almonds are high in mono-unsaturated fat which helps to lower cholesterol, especially the bad cholesterol (LDL). Almonds contain a high degree of oleic acid, which is believed to be the ingredient in olive oil that protects against heart disease.
My challenge for you this month is to eat a handful (about one ounce) of almonds a day. Or try this recipe for quinoa with almonds (adapted from a recipe in Body and Soul magazine)
Quinoa salad with Toasted Almonds
Serves 4
Ingredients
1 cup quinoa
2 cups water
½ cup almonds
½ tablespoon olive oil
1 cup carrots, shredded
1 clove garlic, minced
1 green onion, thinly slice
1/3 cup chopped fresh parsley
1 cup sliced thinly zucchini
Directions
Preheat oven to 350 degrees
1.Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. While quinoa is cooking, toast almonds in the oven until lightly browned and crisp. This will take 5-7 minutes. Remove from oven and set aside.
5. Heat olive oil in a skillet, sauté carrots, zucchini and garlic (do not overcook garlic-it will become bitter) until slightly tender.
6. Stir together all ingredients (except parsley) and cool in the refrigerator.
7. After cooled, stir in parsley and…
8. ENJOY!!!
Nutrition facts: 363calories: 38 g carbs, 12g protein, 19g (healthy) fat,
Thank you for asking for reprints of some newsletters from “years gone by.” I am pleased to post one for you on the first of each month
Welcome to the May issue of “Making the Healthy Choice the Easy Choice.” Here you will find information you can use on a timely topic, healthy eating, recipes and more! I welcome your feedback and questions. Please send them to Janet@nourishyourlife.com Thank you!
May is the month to tell your mom “I love you.”
May is, of course, the month of Mother’s Day! The one day of the year when we honor our Moms! What do you remember most about your mom? Did she teach you how to bake cookies? To always tell the truth? Did she enroll you in “the clean plate club?”
I think what I remember most about my mom is that she was always home when my brother and I got home from school, and there was always a homemade snack waiting for us. Sometimes it was cookies (usually chocolate chip) or a slice of homemade bread with homemade butter. Sometimes it was popcorn or potato chips. I remember that she even made homemade potato chips. Even more than that, I remember the secure feeling of knowing that she would be there, in her apron, when we walked in the front door. (As I write this, I wish to fully acknowledge that many moms are not able to be at home when their kids come home; and fully embrace that security comes from a mom’s love that is shown day by day.) My mom now lives in our Heavenly Father’s home. I wish I had told her this before she left our earthly home. But, Mom, I know that you know…and I thank you and love you even more…
What do YOU most remember about YOUR mom? We would LOVE to hear about it!
Write to us at janet@nourishyourlife.com.
My challenge for you this month is to share with your mom your best memories of the two of you. It can be in a letter, a prayer, having a cup of tea, or sitting around the dinner table with your family…and don’t forget to say, “I love you” not just on Mother’s Day, but every day…
Quote for the month:
Hundreds of dewdrops to greet the dawn,
Hundreds of bees in the purple clover,
Hundreds of butterflies on the lawn,
But only one mother the wide world over.~George Cooper
Healthy eating in May: Artichokes!
Artichokes are an amazing vegetable and available in many forms. We have seen the whole artichoke in the produce section of the grocery store; they are GREAT steamed and stuffed!!! They are also popular as marinated artichoke hearts (found in glass jars or cans in the vegetable section) and used in salads. My favorite is the frozen artichoke quarters. They are so easy to just thaw and steam, boil, broil or even grill! I love them plain, on pizza in casseroles, and salads. Their history and nutrition is equally interesting.
Oceanmist.com tells us:
The ancients considered artichokes to have many benefits. Artichokes, including leaves, were thought to be an aphrodisiac, a diuretic, a breath freshener and even a deodorant. Decoctions of artichoke leaves have been used as blood cleansers, cholerics, to improve bile production and secretion and to detox the liver and the skin.
The new, to this era, information about phytochemicals contained in vegetables and fruits is confirming some of these ancient claims. Research is now underway to determine the phytochemicals in artichokes, and work continues to define the role these phytochemicals play in maintaining good health and preventing disease.
Current research is showing benefits to the liver from cynarin, a compound found in the artichoke’s leaves. Silymarin is another compound found in artichokes that has powerful anitoxidant properties and may help the liver regenerate healthy tissue.Artichokes are nutrient dense, so, for the 25 calories in a medium artichoke, you’re getting 16 essential nutrients!
Artichokes provide the important minerals magnesium, chromium, manganese, potassium, phosphorus, iron and calcium. For example, that 25 calorie artichoke provides 6% of the Recommended Daily Value of phosphorus, 10% of magnesium, 8% of manganese, 10% of chromium, 5% of potassium, 4% of iron and 2% of calcium and iron.In addition to all these important minerals, artichokes are a good source of fiber (12% of the RDV), vitamin C (10% of the RDV), and folate (10% of the RDV).
Artichokes are low in calories and sodium, have no fat and no cholesterol.
All this means that artichokes, as a part of a low-fat, high-fiber diet, can help reduce the risk of certain types of heart disease, cancers and birth defects.
My challenge for you this month is to try different forms of the artichoke at least twice this month. Ideas for a recipe? Try this one:
Quinoa with artichoke
Serves 4-6
Ingredients
1 cup quinoa
2 cups water or vegetable broth
½ tablespoon olive oil
1 cup carrots, shredded
1 clove garlic, minced
1 cup frozen artichoke hearts, thawed and slightly chopped
8 sun-dried tomatoes (not packed in oil) chopped
1 green onion, thinly slice
Directions
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. Heat olive oil in a skillet, sauté carrots, artichoke hearts and garlic (do not overcook garlic-it will become bitter)
5. Stir in remaining ingredients and heat through.
6. ENJOY!!!
Nutrition facts: 4, 6 servings: 206, 137calories: 40, 26g carbs, 7.5, 5g protein, 5, 3.5g fat,
Welcome to the April issue of “Making the Healthy Choice the Easy Choice.” Here you will find information you can use on a timely topic, healthy eating, recipes and more! I welcome your feedback and questions. Please send them to Janet@nourishyourlife.com Thank you!
April is the month to revive your rituals!
What rituals do you have? Are they daily? Weekly? Monthly? Yearly? Many of us have rituals that we brought from childhood into our adult lives. For example, asking a Blessing before each meal; always having salmon and asparagus on the first day of Spring; or hugging a tree when the leaves first begin to bud. Other rituals may mark the rites of passage such as birth, puberty, adulthood, marriage, parenthood, grandparenthood and death. Other rituals have a specific purpose to the day. What rituals come to your mind; are an integral part of your life?
Rituals are different from habits. Donna Henes explains: “Brushing your teeth is a habit. By contrast, almost anything you do with an intention can become a ritual if it helps you connect, release, heal, anchor, or honor some aspect of you life.”
Do your rituals still serve you? Is your heart leading to you to new rituals? Suzanne Gerber gives a great recipe for a ritual in Body and Soul magazine (Nov/Dec2005):
- Choose an intention. What do you wish to accomplish?
- State your intention out loud, or write it down.
- Plan all the details carefully and stay conscious of them as you perform the ritual. Keep your words and actions simple.
- Pick symbols and elements that are meaningful to you.
- Create a space by lighting candles, playing soothing music, burning incense, or making other notable changes to your environment that extinguishes the distractions of everyday life.
- Engage at least two of your senses with environment, food, music, or scents. The more senses you involve, the more levels of meaning you will encourage to emerge.
- Include a clearly defined beginning and end-ring a bell or blow out a candle, for example. You can also burn incense or herbs to clear your space of negative energy.
- Give your imagination and intuition free rein. Use steps in rituals stories as guidelines. Use your own language and symbols.
What is YOUR favorite ritual? We would LOVE to hear about it! Write to me at janet@nourishyourlife.com.
My challenge for you this month is to revisit your rituals. Which ones still have meaning? Have any become a “habit” and need to be revitalized? Is a new ritual calling to your heart and soul? Write to me at janet@nourishyourlife.com.. We would be honored to hear about it.
Quote for the month:
“In a complex world, rituals can keep us grounded and appreciative of the little things. From greeting the day, to sharing a meal with your family, rites of honor celebrate the everyday yet sacred events of our lives.”
By Suzanne Gerber
Healthy eating in April
Carrots are a natural for April: AKA Easter Bunny? Although I am a Christian, and we certainly do not celebrate the Easter Bunny, you gotta admit he (she?) is adorable…And, any little animal that promotes carrots, is on my list of favorites!
Did you know that carrots are actually a member of the parsley family? The edible portion of the carrot is typically orange, but the carrot plant can also be purple, maroon, yellow or white! We most typically eat the carotene carrot, characterized by its orange color. The orange color is a sure sign that the carrot is rich in beta-carotene, a phytochemical which our bodies turn into vitamin A.
Vitamin A is a family of fat-soluble compounds that play an important role in vision, bone growth, reproduction, cell division, and cell differentiation (in which a cell becomes part of the brain, muscle, lungs, etc.)
Vitamin A helps regulate the immune system, which helps prevent or fight off infections by making white blood cells that destroy harmful bacteria and viruses Vitamin A also may help lymphocytes, a type of white blood cell, fight infections more effectively.
Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts. When those linings break down, it becomes easier for bacteria to enter the body and cause infection.
Vitamin A also helps maintain the integrity of skin and mucous membranes, which also function as a barrier to bacteria and viruses. From the Dietary Supplement Sheet of the U.S. Govt. Pass the carrots, please!
My challenge for you this month is to eat a carrot (or a handful of mini-carrots) every day. Try them raw, in soup, salads, casseroles, juiced and (of course) with quinoa!
Toasted Quinoa salad with Carrots
Serves 4-6
Salad Ingredients
1 cup quinoa
2 cups water
1 cup carrots, shredded
1 red pepper, diced
1 green onion, thinly slice
1/3 cup chopped fresh parsley (or carrot tops)
Directions
Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Dry toast in a skillet until grains begin to pop.
Bring water to a boil.
Stir in quinoa, cover and simmer 15 minutes.
Allow quinoa to cool.
Stir in remaining ingredients
Add salad dressing (recipe below)
Dressing ingredients
¼ cup lemon or lime juice (I prefer lime)
1 tablespoon soy sauce
2 cloves minced garlic.
¼ cup chopped pumpkin seeds
Directions:
In medium bowl, whisk together dressing ingredients
Add to cooled quinoa salad and (of course) ENJOY!
Nutrition facts: 4, 6 servings: 126, 190 calories: 21, 31g carbs, 7.5, 5g protein, 4,2.5g fat
Iwas once asked the question, “If you did not know how old you are, how old would you be? ” I was fascinated by the ponderings of such a question…
Since then, I have come up with another question (or perhaps I read it somewhere); If I did not know who I was, who would I be? As I have thought about this, many facets came into play.
If I looked in my kitchen;
if I looked in my clothes closet, my dressing room, at my cosmetics;
if I looked at my books, my DVD’s, my CD’s;
if I watched how I ate, what I ate, where I ate;
if I saw where I work; how I play;
if I checked out my friends;
Who would I say I am?
I am now fascinated with discovering what my life and how I portray it, says about “who I am.” If someone else, someone who does not know me, came into my observations, who would they say I am?
I am suddenly reminded of a scripture; Matthew 16:15, where Jesus asks his Disciples, “who do they say I am?”
I know who Jesus is: He is the Son of God…and everything He says, He does, He eats, EVERYTHING points clearly to who He is.
And now I wonder if EVERYTHING I do, clearly points to who I THINK I am? Am I leading an authenic life?
As we come near the Lenten season, in preparation for it, I wish to discover the answer to this question…
(Wow! I didn’t know that this is where this blog was going…)
How about YOU? Do your actions in life point the way to who you think you are?
I would LOVE to hear from you. Please email me or simply comment on this page.
Thank you for asking for reprints of some newsletters from “years gone by.” I am pleased to post one for you on the first of each month
As you read this newsletter that I wrote, I am not certain how many years ago, I wish to point you towards a truly amazing clutter coach, Michaeline, The Clutter Busting Coach!
Welcome to the March issue of “Making the Healthy Choice the Easy Choice.” Here you will find information you can use on a timely topic, healthy eating, recipes and more! I welcome your feedback and questions. Please send them to Janet@nourishyourlife.com Thank you!
March is the month to clear out the clutter!
Isn’t March the perfect month to start Spring Cleaning? Even though we still have snow on the ground (and snow in the air…), here in Michigan, there is just something about March that inspires me to clean…great article in Body and Soul magazine by Christine Redmond in the September 2006 issue called Cut the Clutter! She states, “Digging out from under the piles gets much easier once you figure out how they got there.” She goes on to say, “Your decision to keep or toss an object, conscious or not, is inextricably linked to your emotions, attitudes and personal history.”
There are six major clutter types that Lanna Nakone, author of Organizing for your Brain Type, has identified. You may recognize yourself in one or all six of the types. This is abbreviated info right from the article. For the full article just go here.:
Nostalgics
These sentimental types save things for memory’s sake or out of obligation, whether to the giver of a gift, a deceased relative (to respect their passing), or even to the idea of a hobby they’ve long since given up.
*One space clearing solution: Set limits on the space you devote to your nostalgia.
*One maintenance strategy: Reevaluate your stuff yearly and ask yourself whether your possessions are helping you grow. If what you are holding, tethers you to the past in a way that is more limiting than meaningful, let it go.
Waste-nots
Waste-nots hesitate to get rid of “perfectly good” objects despite the fact that they are broken, out-of-style, outgrown, or unused. Some do so out of concern for the environment and others equate clearing clutter to throwing cash away.
*One space-clearing solution: Recognize the difference between functional and useful. Just because an item works, doesn’t mean it belongs in your life. Donate it to charity; sell it online, or at a garage sale.
*One maintenance strategy: Repeat the process at the start of every season. Keep a sell or donate box visible to encourage you to streamline.
Time crunchers
Darting from room to room in a flurry of activity, Time crunchers leave themselves little time to stop and put things away properly.
*One space-clearing solution: You may have every intention of cleaning up, but by scrambling to do 10 things at once, nothing gets done. Devote just 15 minutes right now to one task such as folding your laundry.
*One maintenance strategy: Devote five minutes a day to putting things back where they belong. Do this as soon as you get home at the end of the day.
Procrastinators
Procrastinators let everyday things like laundry and dirty dishes accumulate. They also put off bigger tasks like cleaning out the garage or putting the summer clothes in storage, opting to deal with them “later.” Later never comes.
* One space-clearing solution: Write out a plan of what to tackle when. Work in stages, committing to one large clutter related task. Reward yourself with a non-clutter related activity.
*One maintenance strategy: Start a habitual habit: sort through your mail as soon as you get it. Load the dishwasher right after dinner (or breakfast or lunch.) Anything that becomes routine, becomes easier. And by keeping the little things in check, the big things don’t become necessary…
Go Getters
These ambitious individuals keep catalogs, class schedules, pamphlets, business cards and other informational sources around the house, planning to delve into them later. They’ll also save unread magazines and newspapers for months, not wanting to “miss” anything (but never finding time to read them).
*One space-clearing solution: Think in terms of shelf life. Recycle any newspapers more than a week old; magazines more than a year old; catalogs more than a season old.
*One maintenance strategy: Tear articles out of a magazine, instead of saving the whole issue. Same with newspapers. Keep files of different types of articles such as: physical fitness, home improvements, new recipes (send me the quinoa ones…) or whatever your personal preferences are.
Stub Savers
Letting go of bank statements, pay stubs, receipts, warranties, and other financial documents is nearly impossible for these accountant types, so the paper piles up endlessly.
*One space-clearing solution: Organize your files so that you can easily find a category such as bank statements, store receipts, church donations. Color code or alphabetize them. Tech-savvy types can scan them into CD’s.
*One maintenance strategy: Use online bill-paying services, shred credit card offers right away, file proactively.
Hmmm…I think I am a Nostalgic and Waste-not. How about you? Write to me, I would LOVE to know what you have decided!By the way, I received an excellent newsletter from Simply Organized Home-Spring Cleaning Tips. Check it out here:
My challenge for you this month is to implement one great organizing idea in your home. Which one did you choose and how did it work? Write to me, I would LOVE to hear about it!
Quote for the month: Couldn’t decide between these two quotes, so I offer them both to you:
“Don’t agonize, organize.” By Florynce Kennedy
and
“If you can organize your kitchen, you can organize your life.” By Louis Parrish.
Healthy eating in March: Watercress!
It just shouts “Spring is almost here!” Watercress is very low in calories and carbohydrates, has more iron in it than spinach, more calcium than milk, more folic acid than broccoli, is packed with vitamins A and C, plus it is a significant source of lysine, arginine, potassium and beta-carotene. The vitamins and minerals in watercress have been shown to reduce the risks of cataracts, coronary artery disease, lung, breast and hormone-related cancers. It is also a natural antibiotic that is especially effective against respiratory and urinary infections. For more information on watercress, just go to www.watercress.com. It is a great website!
My challenge for you this month is to eat a “bunch” of watercress at least once a week. And…if the Queen does not invite you over for watercress finger sandwiches, try it with quinoa!
Toasted Quinoa with Watercress
Serves 6
Ingredients
1 cup quinoa
1 red pepper, diced
2 green onions, thinly slice
2 Tablespoons olive oil
2 cups water
1/2 cup watercress
Directions
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Sauté quinoa in olive oil, over medium heat, stirring constantly, until quinoa is lightly toasted.
3. Bring water to a boil.
4. Stir in quinoa, cover and simmer 15 minutes.
5. While quinoa is cooking, add red pepper and green onion to the oil, and sauté just a few minutes more.
6. Combine quinoa, red peppers and green onions.
7. Allow quinoa mixture to cool.
8. Tear the watercress into bite-sized pieces and gently fold into quinoa mixture.
9. ENJOY!
Nutrition facts: 114 calories: 15g carbohydrates, 3g protein, 5g fat
My coach, Jo Christie, sent me this quote; she said that it sounds just like me…and she would know, as she has been coaching me for I-don’t know-how-many-years!
“Give her simple, healthy food. Let her run wild in the garden. Don’t look after her too much. She needs liberty and fresh air and romping about.”
— Frances Hodgson Burnett, The Secret Garden
YES! Thanks, Jo! That IS me 
Simple, healthy food: How many times have we talked about that? Eating fresh, organic (if necessary), sustainable, seasonable food.
Run wild in the garden: Gosh, I will “run” anywhere! In the cold and snow; on the trail, the indoor track (that I sneak on to by climbing over the bleachers-but PLEASE don’t tell anyone..), I run on treadmills, underwater treadmills, anti-gravity treadmills; last summer I ran through fields and up and down hills. Run wild in the garden? YES! Can’t wait!
Don’t look after her too much: This reminds me of the silent prayer retreats that I am so drawn to. I typically go to Manresa Retreat House for three days in the Autumn and Spring. Three days alone with Jesus…That reminds me! I have one coming up in March! Can’t wait!
She needs liberty and fresh air and romping about: This simply sums up my hearts playground. I wish to go there now…
Has anyone written a quote about YOU? I would love to think that “I” am who the author of this quote had in mind…but probably not…
I’ll bet God had me in mind when Frances Hodgson Burnett wrote these words. What do you think? I would LOVE to hear from you.
My journey with nature, certainly encompasses body, mind AND Spirit! Let me tell you about my running…
As many of you know and perhaps some of you do not, I am an athlete. Running is my #1 choice, with triathlons my second.
It is not quite time to start training for a triathalon (swim, bike, run) here in Michigan, although there are many indoor centers with pools and bikes that I can use. It is preferable, at least to me, to concentrate on my running. Indoor treadmills and tracks are the obvious. I, however, decided to run out-of-doors. There, I can enjoy and appreciate “nature,” as I clear my “mind,” Live within my “Spirit,” and exercise my “body.”
OK, so we live in Michigan; a VERY cold and snowy state…In order to continue running out-of-doors, I purchased a pair of Yak-Trax from Running Fit (thanks, again-Jane.)
The Yak-Trax are in addition to all of the winter running clothes also purchased from Running Fit…(they LOVE me there.)
I have been running on Saturday mornings with the Running Institute, out-of-doors, but now, I was ready to venture out on my own, post-blizzard, with my new Yak-Trax strapped to the bottom of my running shoes. THEY WORKED!!!! I ran and ran and ran and did not slip nor slide once! Horray for Yak-Trax!!! Today, my journey continues…
What does YOUR journey look like today? Have YOU tried something new?
Please write to us via email or the comment box.
Thanks!
Thank you for asking for reprints of some newsletters from “years gone by.” I am pleased to post one for you on the first of each month
Welcome to the February issue of “Making the Healthy Choice the Easy Choice.” Here you will find information you can use on a timely topic, healthy eating, recipes and more! I welcome your feedback and questions. Please send them to Janet@nourishyourlife.com Thank you!
February is the month to realize the power of one good habit!
I read the most amazing book last week; it was written by Zonya Foco, RD and a novelist, Stephen Moss. Zonya is a dear friend and colleague of mine. But even if she wasn’t, I would have LOVED the book just as much! Water with Lemon is a health novel with nutrition, health and weight loss information woven into the story. It is based on the concept of the power of one good habit; and as one habit is added to another, the transformation that occurs in gaining health! Notice, please, that I said GAINING HEALTH…This is NOT a diet book!!!! It is a gaining health book…and if weight loss (or lower cholesterol, blood sugar, blood pressure) is needed for you to gain health, then this is what the power of one (actually there are a total of eight)good habit will guide you in accomplishing.
Truth be told: I have read the book twice…both times I could not put it down…the fictional part is totally engaging, and the information is absolutely right on track!
Want to read the book too? Just go to www.zonya.com where the first two chapters are posted for free, plus ordering information. And …while you are at it-order one for everyone you know that could use help with health issues. I think I will order ten cases…
Quote for the month:
“Sow a thought, and you reap an act; Sow an act, and you reap a habit; Sow a habit, and you reap a character; Sow a character, and you reap a destiny.”
Charles Reader
What will be YOUR destiny, based on the power of one good habit!?
Write to us at janet@nourishyourlife.com. We would LOVE to hear from you!
My challenge for you this month is to incorporate one new habit into your life; a habit that will move you forward to gaining health! Write to us at janet@nourishyourlife.com.. We welcome (and appreciate) your comments!
Healthy eating in February: Lemons!
“Lemons, scientifically known as Citrus limon, are more commonly known as the fruit that evokes images of sunshine and the sweet smiles of children standing roadside at their homemade lemonade stands.” (WHfoods.com)
Health Benefits
Lemons are an excellent source of Vitamin C, one of the most important antioxidants in nature.
It travels through the body and neutralizes the free radicals that it comes into contact with. “Free radicals can interact with the healthy cells of the body, damaging them and their membranes, and also cause a lot of inflammation, or painful swelling, in the body. This is one of the reasons that vitamin C has been shown to be helpful for reducing some of the symptoms of osteoarthritis and rheumatoid arthritis. Since free radicals can damage blood vessels and can change cholesterol to make it more likely to build up in artery walls, vitamin C can be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease.” (WHfoods.com)
In addition to being an excellent source of vitamin C, “Lemons contain unique flavonoid compounds that have antioxidant and anti-cancer properties. While these flavonoids have been shown to stop cell division in many cancer cell lines, they are perhaps most interesting for their antibiotic effects. Several other fascinating research studies on the healing properties of lemons have shown that cell cycles-including the decision a cell makes about whether to divide (called mitosis) or die (apoptosis-are altered by lime juice, as are the activities of special immune cells called monocytes.” (WHfoods.com)
“Vitamin C is also vital to the function of a strong immune system. The immune system’s main goal is to protect you from illness, so a little extra vitamin C may be useful in conditions like colds, flu’s, and recurrent ear infections. Owing to the multitude of vitamin C’s health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.” (WHfoods.com)
My challenge for you this month is to drink water with lemon AND try a new recipe that includes lemon! Need an idea? Try this one! This is a recipe that I found in Cooking Light. It is a little longer than our other recipes, but well worth the time!
The original recipe was for 10 servings. I cut the ingredients in half.
Black Bean-Quinoa Salad with Basil-Lemon Dressing
From Cooking Light.com:
Quinoa contains more protein than any other grain. Edamame makes a tasty substitute for lima beans in this recipe. For an attractive presentation, serve the salad on a bed of baby greens or spinach.
¾ cups uncooked quinoa
1 ½ cups organic vegetable broth (such as Swanson Certified Organic)
½ (14-ounce) package reduced-fat firm tofu, cut into 1/4-inch cubes
1 ½ tablespoons olive oil, divided
¾ teaspoons salt, divided
½ cup chopped fresh basil
1 ½ tablespoons fresh lemon juice
1 tablespoons Dijon mustard
½ teaspoon sugar
1 teaspoons grated lemon rind
¼ teaspoon freshly ground black pepper
1 garlic cloves, minced
½ (10-ounce) package frozen baby lima beans
2 cups chopped tomato (about 2 medium)
¼ cup sliced green onions
1/4 cup chopped carrot
½ (15-ounce) can black beans, rinsed and drained (my personal preference is Eden brand. Js)
Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high heat.
Cover, reduce heat, and simmer 15 minutes or until broth is absorbed and quinoa is tender. Remove from heat.
Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes. Heat ½ tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu; sprinkle with 1/8 teaspoon salt. Sauté tofu 9 minutes or until lightly browned. Remove from heat; cool completely.
Combine remaining 1 tablespoon oil, remaining ½ teaspoon salt, basil, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk until blended. Stir in quinoa.
Cook lima beans according to package directions, omitting salt and fat. Cool completely. Add the lima beans, tofu, chopped tomato, green onions, chopped carrot, and black beans to quinoa mixture; stir gently to combine. Store, covered, in refrigerator until ready to serve.
Yield: 5 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 232(24% from fat); FAT 6.2g (sat 0.6g,mono 3.7g,poly 1.2g); PROTEIN 9.8g; CHOLESTEROL 0.0mg; CALCIUM 68mg; SODIUM 722mg; FIBER 6.7g; IRON 3.8mg; CARBOHYDRATE 35.1g
Maureen Callahan
Cooking Light, MARCH 2006
How is your New Year going? Have you set your goals and intentions for success? What are you “seeking?”
Looking at mine, I have viewed them as “body, mind and Spirit,” with nature, simplicity, gratitude and education being the “paths” to these goals.
I have, of course, set these before as “my journey to higher ground,” and continue to do so.
Learning from past experiences, these truly are the stepping stones to “higher ground” for me. As much as I have tried, past and present, to categorize them into “body, mind and Spirit,” they are too intertwined to do so. I am one person, not three; (as I keep reminding myself…)
And so, as we travel together this year, on whatever path YOU have chosen, our “togetherness ” will support and build each other up, as we encourage and learn from one another.
By exploring each of these stepping stones, my intention is to place them in my life so that they will be so deeply imbedded in “me,” they will not be moved. I will “seek wholeness” from them.
Having said that, this quote by T.S. Elliott comes to mind:
We must never cease from exploration, for in the end of all of our exploring we will arrive where we began and know the place for the first time.
I wish to know “my place” for the first time.
Where will YOUR journey take you? What do YOU wish to explore?
Do YOU wish to know “your place” for the first time?
Thank you for asking for reprints of some newsletters from “years gone by.” I am pleased to post one for you on the first of each month!
“Making the Healthy Choice the Easy Choice”
January, 2007
Welcome to the January issue of “Making the Healthy Choice the Easy Choice.” Here you will find information you can use on a timely topic, healthy eating, recipes and more! I welcome your feedback and questions. Please send them to
Janet@nourishyourlife.com
Thank you
January is the month to set an intention. Got your New Years Resolutions set? Nope? Me either… Statistics show that 50% of Resolutions are broken within one week, 75% within two weeks, and 90% within one month. I would much rather set an intention each day…one that will lift up my day to a higher level; rather than weigh it down with “I have to, I should of or why didn’t I…”
So, beginning January 1st, each morning when I awake, I shall set an intention for that day. It may be to smile at a stranger, or perhaps run three miles. How about an intention to eat 9 fruits and vegetables or clean out the top drawer of my desk.
I found a wonderful Quote for the month that has inspired me (and I hope you) to set an intention that will lift my day to an even higher level:
“Live with intention; walk to the edge, listen hard, practice wellness, play with abandon, laugh, choose with no regret, appreciate your friends, continue to learn, do what you love, live as if this is all there is.” Mary Anne Radmache
What intention will you choose for January 1st?
Write to us at janet@nourishyourlife.com. We would LOVE to hear your intention!
My challenge for you this month is to set one intention each morning in January. Perhaps it will be small, such as “say good morning to the first three people I see when I walk into the office” or a biggie such as “throw away all junk food from my frig, freezer and pantry.” What did you discover about setting an intention? Write to us at janet@nourishyourlife.com. We welcome (and appreciate) your comments!
Healthy eating in January: Cumin
Cumin is a spice, and “although the small cumin seed looks rather unassuming, its nutty peppery flavor packs a punch when it comes to adding a nutty and peppery flavor to chili and other Mexican and Tex-Mex dishes as well playing an important role in Indian and Middle Eastern cuisine where it is a key component of curry powder. Both whole and ground cumin are available year-round.
Cumin seeds resemble caraway seeds, being oblong in shape, longitudinally ridged, and yellow-brown in color. This is not surprising as both cumin and caraway, as well as parsley and dill, belong to the same plant family (Umbelliferae).” www.WHfoods.com
This article goes on to say:
Health Benefits of Cumin
It is probably not just for taste alone that cumin has made it into the stellar ranks of Indian, Middle Eastern and Mexican cooking. This ordinary looking seed is anything but ordinary when it comes to health benefits.
Iron for Energy and Immune Function
Cumin seeds, whose scientific name is Cuminum cyminum, are a very good source of iron, a mineral that plays many vital roles in the body. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. Additionally, iron is instrumental in keeping your immune system healthy. Iron is particularly important for menstruating women, who lose iron each month during menses. Additionally, growing children and adolescents have increased needs for iron, as do women who are pregnant or lactating.
Seeds of Good Digestion
Cumin seeds have traditionally been noted to be of benefit to the digestive system, and scientific research is beginning to bear out cumin’s age-old reputation. Research has shown that cumin may stimulate the secretion of pancreatic enzymes, compounds necessary for proper digestion and nutrient assimilation.
Cancer Prevention
Cumin seeds may also have anti-carcinogenic properties. In one study, cumin was shown to protect laboratory animals from developing stomach or liver tumors. This cancer-protective effect may be due to cumin’s potent free radical scavenging abilities as well as the ability it has shown to enhance the liver’s detoxification enzymes. Yet, since free radical scavenging and detoxification are important considerations for the general maintenance of wellness, cumin’s contribution to wellness may be even more farther reaching.
Check out the website www.WHfoods.com it has great info on many foods and food topics!
My challenge for you this month is to set an intention to try at least one recipe using cumin. Need an idea? Of course! Try Quinoa Corn Salad with Cumin.
Quinoa Corn Salad with Cumin
Ingredients for salad:
¼ cup Quinoa
½ cup vegetable broth (either homemade or pre-prepared)
1 (15 oz) can black beans, drained and rinsed
1 tomato, seeded and diced
1 cup fresh or frozen (thawed) corn
Ingredients for dressing:
3 tablespoons lemon or lime juice
2 tablespoons olive oil ( I prefer extra virgin olive
2 tablespoons fresh chopped parsley
2 green onions, sliced (use the whole green onion
1 teaspoon minced garlic
1 teaspoon ground cumin
Directions:
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil.
3. Stir in quinoa, cover and simmer 15 minutes.
4. While quinoa cooks, mix dressing ingredients
5. Add drained black beans, tomato and corn to cooked quinoa
6. Cool and refrigerate.
7. When chilled, add dressing and serve
Nutrition facts: 4 servings: 309 calories; 44 carbs; 12 gm pro; 11 gm fat AND a whopping 14 grams of fiber!
This recipe was adapted from www.usaswimming.org. Check out this website for great info re swimming!
Do you know of someone who would benefit from this information?
We welcome you to pass it on.
