Spring Vegetable Stew

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Health is Wealth

  • 8 Small white or red potatoes cut into 1” chunks
  • 4-6 garlic cloves, minced
  • 1 medium onion, chopped
  • 2-3 small leeks, white part only, sliced about 1 inch slices
  • 6-6 carrots
  • 1 lb. sugar snap peas
  • 2 cups any combination spring greens (spinach, kale, collards, arugula, chard, cabbage)
  • 1 cup white cannelini beans or 1 can rinsed & drained
  • 2 quarts broth (chicken or vegetable)
  • 1 teaspoon lemon juice
  • Freshly ground black pepper

Add broth to a stockpot, bring to a simmer, add potatoes, onions and leeks – simmer 10 minutes, add carrots and snap peas – simmer 10 more minutes, add remaining ingredient sand simmer 5 min. Add lemon juice & ground pepper and serve.

Find Your Freedom from Sugar with These [Easy to Do] Changes

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20180228_142413If you’re addicted to sugar it might not be completely your fault. Sugar is found in so many items that you wouldn’t expect to find it. For instance, just today at the grocery store, I needed sour cream and thought why not low-fat since all they truly need to do is skim the fat off and that’s it right? Wrong. The brand I was looking at had three choices, fat-free, low-fat and whole milk. Here’s what I found: the fat-free had 3 grams of sugar per tablespoon, the low-fat had 2 grams and the whole fat had 1 gram; puzzling, yes, to me it is. Why add a bad ingredient to something that doesn’t need it? To make you like it more, crave it more, and want it more. This is the case with so many items. I teach my clients to read labels. You don’t have to study and know every tiny detail about labels but there are basics that help a lot.

You’ll find sugar and lots of it in expected foods such as pastries, cookies, candy, soda, and other desserts, so limiting your consumption of these sweets is very important. It’s sometimes hard to do but once you learn how to curb and even eliminate your sugar cravings, you’ll be amazed at how great you will feel how much energy you will gain and how much weight you can lose!

Some common items that you didn’t know had added sugar; don’t actually need added sugar and to be aware of and steer clear of are:

  • Salad dressing-especially low-fat & fat-free options
  • A variety of drinks, soda, energy drinks, fancy coffee drinks, juice – diet drinks are a bad option as the artificial sweeteners are all chemicals and toxic to your body
  • Mayonnaise – again the fat-free/low-fat options as well as so-called healthier options made with olive oil (they have added sugar!)
  • Ketchup – added sugar, HFCS (high fructose corn syrup) is worse than plain sugar
  • BBQ sauces – also with HFCS, brown sugar and white sugar, a better option is to make your own
  • So-called healthy cereals – many have a load of sugar; even if they don’t taste sweet, they are
  • Breakfast bars & meal replacement bars – opt for the brands with higher protein that carbohydrates
  • Weight loss shakes – meal replacement shakes – again choose higher protein that sugar/carbs
  • Yogurt – choose plain, whole fat Greek yogurt and add your own nuts, berries/fruit, cinnamon, oats & seeds
  • Maple syrup – if it’s not 100% pure maple syrup it’s most likely 100% pure HFCS (high fructose corn syrup)
  • Instant oatmeal – particularly the flavored choices
  • Most foods that are low-fat/reduced fat/fat free have increased amounts of unhealthy sugar

Next time you’re at the grocery store and you’re shopping for items you typically buy, read and compare the labels. Try this for example; Italian dressing and low-fat Italian dressing compare how much more sugar is in the low-fat option. Also, often times, people will use or eat more of the lower fat product figuring it has less fat so it won’t hurt; but more sugar does hurt. The type 2 diabetes rate is increasing every year and it can be reversed if you choose to eat healthy and be informed.

When you begin to decrease the amount of hidden sugar in your foods and body you begin to decrease your cravings for more sugar and increase your health. Your body craves what you feed it most – choose less sugar and more naturally sweet, whole food.

Food, Mood & Lifestyle Happiness

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I don’t remember where but I once read this line, “Your relationship to food mirrors your relationship to your life” and as I pondered it, I realized that it’s a pretty accurate statement.

What does this statement actually mean? Well, I took it apart in ways that I personally had felt about the types food I was eating. It looked like this:

Food to me had been:

unsatisfying                             lacks quality                      rushed

not enough                               disconnected                     comforting

boring                                        stringent                             over-indulgent

uninspired                                too serious                          an emotional ‘safe-place’

Then I took a look at how my personal life felt at the time and it matched my connection to the food!

What does that tell me? Plain and simple, I needed to make changes.

How do you relate the foods you eat to the way you feel about them? How does the food taste, satisfy, fill the void and fuel your body? When you eat, do you feel that the particular food you ate wasn’t the one that you wanted so you forage through the kitchen for something else? When you eat, do you enjoy the taste and the full mealtime experience? Do you feel satisfied and fulfilled with your life as it is on a daily basis? Do you feel good about your routine and free time? If not, it’s time for you to make changes too.

When you live your life fully and in the moment, you make better choices overall. You feel more confident and satisfied in your daily routine and major choices as they come along. When you free yourself from being “stuck” you free yourself of feelings of being left out, missing out and trying so hard to “fit in”.

Begin to free yourself; realize your “reflection connection” and start making changes.

Want help getting started? Contact me @Dawn@initiatewellness.com Together we will get you on your path to food & lifestyle happiness.

Winter Woes, Water and Vitamin D

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Water

Most of us drink plenty of water during the warmer months; or so I assume everyone does. If you don’t, I urge you to work on making water your new best friend; that and sunshine.

In the winter months, we tend to drink more hot drinks like coffee, hot chocolate and tea, and often alcoholic drinks to ‘warm the blood flow’ – all of which are dehydrating. Tea is probably the least harmful especially if you’re drinking herbal teas and a few cups of plain green tea without sweeteners every day. Why drink water in the winter? Your body is made of 70% water! It needs clean, fresh water every day to filter toxins out of your blood and flush them away. When you don’t drink enough, your body will hold on to whatever water it has to store no matter how clean or ‘dirty’. Dehydration leads to water-weight gain. The more you drink, the more you flush out.

Water can also help alleviate the following symptoms:                                                          

  • Depression
  • Heartburn
  • Chest/ heart pain
  • Abdominal/digestive/reflux pains
  • Lower back pain
  • Joint pain
  • Migraine headaches
  • Colitis pain
  • Fibromyalgia pains
  • Morning sickness during pregnancy
  • Bulimia
  • Obesity
  • Cholesterol plaque
  • Osteoporosis
  • Osteoarthritis
  • Gout
  • Strokes
  • MS, MD and Parkinson’s disease

Many of us take medications on a daily basis to make life bearable when we simply could benefit more from water. In return we often get side effects from the medications such as organs becoming toxic and our dependency on the drug.

Infuse your water overnight with lemon juice, citrus fruits, strawberries, blueberries, raspberries, cucumber, melon, mint, lavender, chamomile (tea), cinnamon & apple slices for mild to bold flavoring.

Article Source: http://EzineArticles.com/6543766  

Vitamin D

We get most of our vitamin D from sunshine but in the winter months even if we’re outside a lot, we don’t get enough due to long pants, winter coats, hats and gloves. Healthy levels of vitamin D are responsible for helping the body utilize calcium properly which in turn alleviates overactive neurological reflexes, hand and foot spasms, and cramps and spasms of the vocal box.

Healthy levels of vitamin D also:

  • Supports and regulates the immune system
  • Supports brain function
  • Maintain a healthy body weight and aids in weight loss
  • Headache support – lessens frequency and severity
  • Asthma – lessens the frequency and severity of attacks
  • Rheumatoid arthritis in women
  • Protects against radiation damage
  • Can lessen depression
  • Protection from cancers – a recent study showed a deficiency in vitamin D among cancer patients no matter how good or bad their diet was.
  • Supports heart – lower D levels may increase risk of heart attack

Women with arthritis and diabetes are more susceptible to lower vitamin D levels all year but especially during winter months.

Natural ways to get enough vitamin D:

  • Fortified foods – milk, cheese, cereals, bread
  • Natural ways – egg yolk, some mushrooms, salmon, tuna, mackerel, cod liver oil
  • Supplements – prescribed OTC supplements daily 2000-5000 i.u. daily as well as a good quality fish oil capsule daily.

Drink your water, eat the right foods and take a daily vitamin D supplement for optimal winter and year round health.

 

 

Meditation Integration

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What do you imagine when someone says they meditate or that you should try meditating? Meditation is a good habit to integrate into your daily routine. It’s easy to learn and beneficial to reduce stress, ease breathing and anxiety and to help you re-center and ground yourself.

Here’s how to begin a simple, uncomplicated meditation practice. Right now, where you are, take a deep breath in, close your eyes ——- then let it out. How do you feel? Repeat it if it feels good. Just this simple step can bring calm to you.

Try a 5-10-minute daily meditation. Choose the best time for you, early morning, midday, after work or before bed, do whatever works for you. Find your ‘spot’ and make it your space for meditating. Start simply by just taking full breaths with your eyes closed and your body relaxed either sitting or lying comfortably. Repeat full, slow, mindful deep breathing while thoughts scatter your mind…let those thoughts come and let them go. When you feel that your thoughts have left, open your eyes and exhale. Exhale the negative and breathe in the positive.

Give it a try! Make it a regular practice. Do it when you think of it. Inhale and exhale fully throughout the day, it will make a positive difference!

Simple Habits for a Healthy Heart

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I want to talk about a healthy heart..again – it’s that important! 20151028_193432

High blood pressure, high cholesterol, coronary artery disease (common cause is plaque buildup that can’t be cured, only treated), peripheral artery disease (calcium and fat buildup on artery walls) are common heart issues, followed by other heart issues not caused by dietary and lifestyle habits.

Today, I will focus on how to make healthier food choices that will love your heart as much as you do. We are all guilty of splurging and losing sight of our goals from time-to-time and that’s alright provided you get back on track.

As you repeatedly hear [and read], you should eat more vegetables and fruit – daily. Why? For many reasons but for heart health the reason being higher potassium intake helps your heart muscle maintain strength. It’s important to eat potassium rich foods instead of taking a supplement, unless instructed by your doctor, since too high potassium levels can be dangerous as well as too low levels. Aim for at the very least 3-5 servings of vegetables daily; the average American eats less than one serving per day and that needs to change. Your body is worth the time, effort, taste and the switch to more vegetables and fruit every day. Basically, the more natural potassium in your diet, the less chance of cardio vascular disease.

Both high blood pressure and high cholesterol have no symptoms until there is a serious problem and of course a diagnosis through medical maintenance care. In the case of a hypertensive crisis you may experience symptoms of severe headache, severe, anxiety, nosebleed and shortness of breath.

A high salt diet can lead to heart issues as well as other physical ailments. Salt also increases calcium loss through urine so even if you have not been advised by your doctor, it’s a good habit to adapt to for your overall health.

  • A quick list of high sodium content in common foods include: [mg/serving] frozen dinners = 1000 +, average cereals = 300 +, canned vegetables & beans 400-700+, canned/bottled vegetable juice 500+, deli meat 360+/2 slices, canned soup 740+, sauces/marinades 690-1050+, chips/pretzels/cheese curls/ketchup/relish/pickles etc. 136-400+

Heart disease isn’t limited to salt intake; the foods you choose and the way they’re prepared is a big factor as well. Instead of fries, choose a salad for heart healthy leafy greens and other veggies, choose a baked white or sweet potato or brown rice. Use lemon juice, vinegar and spices in place of salt and other condiments. Eat less red meat, which is associated with stomach cancer, and more lean chicken, fish and beans for lean protein.

Become a label reader and choose the lowest to zero sodium, sugar and saturated fat options. Your heart is the center of life.

Be a Stand-Up Person & Stand Up for Yourself Too

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If you are the kind of person who will almost drop everything you’re doing to help another, remember it’s either your choice or your inborn ways that lead you to do so. When you do for others, make sure you’re doing with a happy heart; if you’re doing out of guilt or expectation, be aware that you might be neglecting your own responsibilities.

Through experience, I and others I know, have fallen off track from personal and professional duties by putting ‘self’ last.

Follow your gut and follow through with your intentions and promises but don’t lose yourself along the way.  If it’s a matter of who you are, don’t let it get out of hand. Learn to say no when you must, learn to let go when it’s time and realize that everything is not up to you to fix.

None of us must carry a burden alone. Do what you can. Be true to who you are. Don’t lose yourself to anyone for any reason.

Be kind to others but also be kind to yourself.

Always be your authentic self and learn not to apologize for who you are and what you are committed to do.

Breathe. Take a moment, reflect on where you are in your personal life and professional life. Recharge your plans, duties and goals.

New Year & Throughout the Year Recharge

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A few times throughout the year you might find yourself worn down, out of energy, physically & mentally drained; January is most often one of those times due to the hustle/bustle of the holidays. When you find yourself in need of a recharge the following tips can help boost your energy and alertness.

  • Get enough sleep. Go to bed just one half hour earlier than usual, it can make a big difference after a week or two.
  • Drink enough water. Often in the colder/cooler weather we forget to drink plain, clean and delicious water. Your body is about 75% water – drinking more water helps flush toxins out that can make you feel sluggish.
  • Eat enough veggies and fruit. An ultimate amount of fruit and veggies is 8-13 servings a day but a large majority of us don’t even get 3-5 servings a day so shoot for at least 3/day. A serving can be estimated by using your hand, a half cup is a cupped palm-full, aim for one half to one full cup per serving.
  • Choose beans, nuts and fish for your protein instead of meat a few times a week. They have low to no fat, lots of fiber and iron.
  • Supplement your daily intake with a good quality fish oil, learn how to choose the right fish oil HERE and Supplement with 1000-5000mg of vitamin D daily. If you have not been tested recently and are not sure how much to start with, my suggestion is 2000mg/day – but knowing your blood panels for certain can help your health in many ways, so if you have not had a physical and blood work lately, don’t forget to make an appointment with your PCP.

It’s important and necessary to take time for yourself every so often so that you can catch your breath, recharge your energy and mind and to just exhale stress. Make scheduled appointments with yourself throught the year to do what you need/want to do – it helps you keep a healthy mindset and it can put you back on track with your personal goals.

In order to take care of others you must first take careof yourself.

Setting Goals

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20150313_084209As each new year settles in, many of us have set goals for ourselves for the coming year. It’s common habit to follow through for the first few months but often by April, we have forgotten our plan. Why does this happen? There are a few likely reasons that we let go of our resolutions. We might lose interest in our goals, our goals are set too high, we get busy, we didn’t plan well, we are overwhelmed, we slipped so we gave up, or even worse, we lose faith in ourselves. Whatever reason you might have personally, probably has happened more than once.

Resolutions and goal setting around weight loss is one of the most popular subjects followed by eating better, working out, and tidying up. Important goals to achieve that aren’t always in the forefront is emotional relief and personal care. Taking care of yourself includes mind, body and spirit.

A few quick guidelines to goal setting include:

  • 1 – Make your goal(s) reasonable, don’t over-burden yourself with too many goals at one time
  • 2 – If you slip up, don’t give up – never use the word cheat it’s a negative word and you need positive encouragement
  • 3 – Set a time when you will work on your goal each day or week depending on your personal goal
  • 4 – Be held accountable and learn what works for your particular body-type and schedule.

When you set goals, it’s important to plan properly, make sure your goals are reasonable, and figure out why you can’t seem to stay on task. Getting guidance from a certified wellness coach is an important step in setting and reaching your personal goals. Learning the proper steps and what works for you specifically, will ensure lifelong success.

 

Cold Hands & Feet

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Do you often have cold hands and feet when the rest of your body is warm? Does it keep you from feeling comfortable or from falling asleep easily? I have a few tips that just might help you out!

There is a wide range of causes for cold hands and feet including underlying diseases such as Raynaud’s Disease, lupus, diabetes, anemia, artery damage, carpal tunnel, beta blockers, OTC cold medicines, birth control pills, caffeine and smoking.  Additional factors are gender, age, cold climates, family history and anxiety. Cold hand and feet is more common in women due to estrogen fluctuations.

Low B-12, niacin, iron and underactive thyroid can play a role as well. Age related ongoing shooting pain is a red flag; you should see your doctor to make sure you do not have clogged arteries which could lead to serious complications and illness.

If you don’t suspect a disease and have been to your doctor regularly, you can try some of the following suggestions.

  • If you smoke, stop! There are more benefits to quitting. Smoking constricts your blood vessels making your limbs colder, smoking also causes lung diseases and heart disease.
  • Limit caffeine if you drink a lot of it. Remember it’s not only in coffee and tea, you can find it in sports drinks, soda, and energy drinks. Caffeine also has a ten-hour half-life – meaning 10 hours after you have consumed 100mg. of caffeine, 50mg. is still in your system; can’t sleep? This could be why.
  • Make sure socks and jewelry is not tight.
  • Control stress. Breathe, meditate and take time out. (See article below for guidance)
  • Exercise and movement helps to get your blood flowing, warming your extremities.
  • Layer up! May be obvious, but make sure you’re dressed for comfort not just fashion. A warm torso will help warm your hands and feet since the blood doesn’t have to stay in your core to keep your organs warm and safe.
  • Nutrition for cold hands and feet include the following:
  • Eat spicier! Black pepper, cinnamon, turmeric, ginger, cumin, chili peppers and chili powder, garlic, cloves, fennel seeds are all warming spices, chai tea and other herbal spiced teas help too.
  • Take fish oil supplements. Not sure which one? Read this article (link)
  • Iron rich foods include spinach, kale, broccoli, prunes, figs, raisins, yams, squash, unions, leeks, garlic, scallions, parsley, parsnips, quinoa, walnuts, sunflower seeds, spelt and oats.
  • Evening primrose oil and borage oil might help too.

Give these suggestions a try. If you smoke or drink a lot of caffeine and are not ready to quit ‘cold turkey’ it’s okay, just try to limit it; take each step a day at a time. There’s not failure in trying no matter how many times you start over.