SEVEN RULES FOR A HAPPIER, HEALTHIER LIFE

IF you’re ready for a little positive change in your life, here are seven health rules to live by that are as simple as they are effective.

Eat the colors of the rainbow.

Vegetables (and some fruits) in a wide range of deep colors should make up most of your diet. Intense color indicates loads of phytonutrients, biologically active substances that protect plants from viruses and bacteria — and offer similar benefits to humans.

Exercise like kids play.

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Our bodies are not built to run long distances for no reason at all. We’re built to chase down prey and then stop. To run from danger and then stop. That’s what feels best and works best to keep us in shape — short bursts of intense exertion interspersed with periods of leisurely movement. The long-held belief that we need to elevate the heart rate with 30 minutes of sustained activity is being replaced by this plan — often referred to as interval training. You don’t need a specially designed workout or a personal trainer to apply this. When you’re running, sprint for a minute, then walk or trot for five. In the pool, swim one fast lap, then do three at a leisurely pace. This system is organic to many yoga classes (you practice kicking up into handstand for two minutes, then you follow up with a restorative child’s pose). But with some workouts it’s up to you to adjust. Worried you won’t burn enough calories? With interval training, you’ll actually burn more.

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Spend lots of time with people you love.

It’s a health factor, yes — a boost for your immune system. You need to be around those who really get you, to laugh, talk unguardedly about your problems, and listen deeply. You need hugs and smiles and belly laughs. You need to be able to be your true self. If you’re lucky, this stuff is built into your day. But even if it requires an effort, make it happen. Don’t assume e-mail or Facebook or even the phone is going to do — physical, as well as emotional, closeness is a big deal.

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Buy these every week.

  • Dark Leafy Greens: More nutritious, calorie for calorie, than any other food
  • Cruciferous Veggies: Lower the risk of cancer
  • Avocados: Help protect your body from heart disease, cancer, and certain degenerative diseases
  • Blueberries: Help prevent cancer, diabetes, heart disease, ulcers, and high blood pressure
  • Eggs: Full of protein and good fats
  • Walnuts: Packed with omega-3s and other nutrients that help protect your heart

Wander barefoot.

Kick off your shoes and walk on grass, earth, or sand whenever you have the chance. Not only will this boost your immune system by exposing you to unfamiliar microbes, but it will also give you a little charge — literally. Believe it or not, just as we get vitamin D from the sun and oxygen from the air, we get electrons from the earth, which have calming and healing benefits for the whole body.

Do something you love for at least 10 minutes a day.

It’s incredibly powerful and healing. We all think we don’t have time, but most of us can find it somewhere (maybe in the time we spend online — just a guess). It doesn’t have to be a big deal: Shoot hoops in the driveway. Sketch something on the bus home. Blast music and dance around the living room. Pick up an instrument and play three pieces. Do it on purpose, like taking a supplement.

Look up.

Be present in your surroundings. Looking up and out — and making eye contact with others — is a form of nourishment that the age of smartphones has seriously messed with. See the sky, look at the ticket collector on the commuter train, take note of the people nearby when you’re eating lunch. Instead of burying your face in your phone — which takes you out of the moment and often into a sort of junk-food-for-the-eye place — lift your head and be part of your environment.

TRY IT, YOU’LL LIKE IT!

5 TIPS TO STAY ON TOP OF YOUR HEALTH GOALS

1. DON’T TRY TO CHANGE EVERYTHING AT ONCE – LIFESTYLE CHANGES TAKE TIME

HEALTHY LIFESTYLE 2

 

  •  SET TWO OR THREE GOALS TO START.
  • EACH WEEK REVIEW HOW YOU HAVE DONE AND EVALUATE THE AREAS THAT NEED IMPROVEMENT.
  • AFTER TWO TO THREE WEEKS OF A CONSISTENT CHANGE, YOU HAVE MADE IT A HABIT AND YOU CAN BEGIN TO ADD ON TO YOUR GOALS.

2. SET “SMART” GOALS

SMART-Goals

Instead of I’m going to lose weight try:  In the next three weeks I will lose 2 pounds

3. MAKE EXERCISE PART OF YOUR DAILY ROUTINE

  • ACTIVITY SHOULD BE FUN AND THINGS YOU ENJOY
  • YOU DON’T NEED TO GO TO A GYM OR HAVE SPECIAL EQUIPMENT – WALKING IS GREAT
  • EVEN HOUSEHOLD CHORES COUNT AS ACTIVITY – VACUUMING, DUSTING, RAKING LEAVES, WASHING THE CAR, SHOVELING SNOW
  • SHOOT FOR AN HOUR OF EXERCISE A DAY (YOU MAY NEED TO BUILD UP TO IT)

4. WHEN GROCERY SHOPPING STICK TO THE OUTSIDE AISLES OF THE STORE

  • MY STORE HAS FRESH PRODUCE FIRST – TRY TO BUY LOCAL
  • NEXT IS THE BAKERY – STICK TO WHOLE GRAINS
  • THEN MEATS, FISH, POULTRY
  • EGGS AND DAIRY

That covers all the food groups avoiding all the processed, packaged foods as well as the candy aisle!  Of course you will need some things occasionally from the inside aisles but keep it to a minimum.

5. KEEP A POSITIVE ATTITUDE

  • IF AT FIRST YOU DON’T SUCCEED, TRY, TRY AGAIN
  • START WRITING DOWN AT LEAST ONE THING YOU ARE THANKFUL FOR EACH DAY
  • START WRITING DOWN AT LEAST ONE THING  THAT BROUGHT YOU JOY EACH DAY
  • ASSOCIATE WITH POSITIVE PEOPLE AND PUT THE DRAMA QUEENS AND POT STIRRERS ON THE BACK BURNER
  • EXPERIENCE SOMETHING NEW OFTEN – NEW FOOD, NEW RECIPE, NEW ROUTE TO WORK
  • LEARN FROM YOUR EXPERIENCES

 NOW LET’S GET HEALTHY!!

POST INSPIRED BY OSCAR HEALTH INSURANCE PROVIDING PROACTIVE HEALTH INSURANCE IN THE NEW YORK AND NEW JERSEY AREAS

 

GOING GLUTEN FREE RESOURCES-PLEASE COMMENT/SHARE

ALWAYS GETTING QUESTIONS ABOUT GOING GLUTEN FREE SO I DECIDED TO PUT TOGETHER A LIST OF SOME OF THE RESOURCES THAT I USE AND OTHERS HAVE RECOMMENDED.

BOOKS AND RECIPES:

Living Gluten Free For Dummies by Danna Korn

LIVING GLUTEN FREE FOR DUMMIES

http://www.amazon.com/Living-Gluten-Free-Dummies-Pocket-Danna-ebook/dp/B004JHZ05A/ref=sr_1_8?s=books&ie=UTF8&qid=1410267629&sr=1-8&keywords=gluten+free+cookbooks+best+sellers

Gluten Free: The Beginner’s Guide to Living the Gluten Free Lifestyle Today by Sarah Hampton

GLUTEN FREE THE BEGINNER'S GUIDE

http://www.amazon.com/Gluten-Free-Gluten-Free-Sugar-Free-Dairy-Free-ebook/dp/B00KP49J4O/ref=sr_1_6?s=books&ie=UTF8&qid=1410268739&sr=1-6&keywords=gluten+free

Gluten Free on a Shoestring: 125 Easy Recipes for Eating Well on the Cheap by Nicole Hunn

GLUTEN FREE ON A SHOE STRING

http://www.amazon.com/Gluten-Free-Shoestring-Recipes-Eating-Cheap-ebook/dp/B004OVEYOY/ref=sr_1_1?s=books&ie=UTF8&qid=1410281271&sr=1-1&keywords=gluten+free+on+a+shoestring

Jump Start Your Gluten-Free Diet!  Living with Celiac Disease and Gluten Intolerance by Kim Koeller

JUMP START YOUR GLUTEN FREE DIET

http://www.amazon.com/Gluten-Free-Living-Coeliac-Disease-Intolerance-ebook/dp/B00BF1NCM6/ref=sr_1_1?s=books&ie=UTF8&qid=1410268941&sr=1-1&keywords=gluten+free  (A FREE KINDLE BOOK)

BLOGS/WEBSITES:

http://glutenfreegus.com/

http://www.glutenfreeliving.com/

http://glutenfreeonashoestring.com/

http://thingsmybellylikes.com/

SOME OF MY RECIPES ARE GLUTEN FREE AND SOME HAVE NUTRITION TIPS:

OATMEAL IN YOUR GLUTEN FREE DIET     http://wp.me/p3CD01-fd

WHAT’S ALL THE HYPE ABOUT GLUTEN FREE    http://wp.me/p3CD01-5H

PORK AND FRESH VEGEGATBLE STIR FRY    http://wp.me/p3CD01-qQ

RATATOILLE – DELICIOUS!    http://wp.me/p3CD01-pv

STUFFED SPAGHETTI SQUASH   http://wp.me/p3CD01-ol

 

PLEASE COMMENT WITH PROS/CONS AND ANY ADDITIONS YOU HAVE THAT WORK FOR YOU!

WORKING ON MY VERY OWN COOKBOOK

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Do not expect this to be your usual run-of-the-mill cookbook.

I will share what is tried and true: some good recipes yes, some sound nutrition advice and some fitness tips that have worked for me. It will be a potpourri of recipes and life’s lessons. Please join me in this adventure!

My recipes are easy with ingredients you will generally have on hand.  They are kid friendly because my husband has finicky taste like a child and is hard to please.  They are tasty and nutritiousI have also included some vegetarian recipes and gluten free recipes.

My fitness tips and ideas are for a healthy lifestyle.  They may encourage activities for families or for individuals just beginning to change their lifestyle.  There are even ideas for those who are more advanced in their routines. I do not use fancy equipment or machines.

Lastly, my nutrition tips are simple ideas that can make a big difference.  I don’t recommend any special dietary supplements, protein powders or meal replacements.  I don’t use a lot of low-fat products but prefer to use just a little of the real thing.  I often offer tips on how to make a recipe healthier.

THINK OF THIS AS A MANUAL FOR A HEALTHIER YOU!

 

 

 

 

 

SALAD SUNDAE

Salad Sundae

I CALL THIS SALAD SUNDAE BECAUSE IT IS MORE LIKE A DESERT THAN A SALAD!
10 oz Baby Spinach
1 Qt Strawberries, sliced ( add a touch of sugar)
4 oz crumbled blue cheese
1/3 c pine nuts
8 oz Kraft Signature Collection Creamy Poppy Seed Dressing

SERVE WITH GRILLED FISH, CHICKEN, PORK OR STEAK!

5 EVERYDAY INGREDIENT SWAPS FOR HEALTHIER EATING

SWAP - QUINOA

Quinoa for Rice

Replace a carbohydrate-rich staple like rice with nuttier quinoa seeds to give you more flavor and nutrients. One cup contains eight grams of protein and plenty of calcium, phosphorus, magnesium, and iron. Serve with vegetables and even more protein for a full meal.

 

SWAP - GREEK YOGURT

Greek Yogurt for Sour Cream

Greek yogurt has one-fifth of the fat and a similar texture and taste and can be used as a substitute in baking, dips, baked potatoes, tacos, and chili.

 

SWAP - AVODADO

Avocados for Mayo

For sandwiches and salads like egg salad and tuna salad, avoid the artery-clogging fat of mayo, and mash half of an avocado to use as a spread instead. On top of the extra flavor, you’ll get a shot of heart-healthy monounsaturated fat, vitamin E, and other nutrients.

 

SWAP - OATMEAL

Oatmeal for Bread Crumbs

For recipes that call for bread crumbs, you can use vitamin B–rich oats instead. Use them for dredging chicken and salmon, yielding satisfyingly crunchy results, or add them to meatball and meat loaf mixes as a binding agent.

 

SWAP - CHIA

Chia Seeds for Eggs

Combine one tablespoon of ground chia seeds with three tablespoons of water, and let the mixture sit for five minutes, until it turns goopy. Use it to replace eggs in baking, and enjoy the extra fiber, antioxidants, other minerals, and good-for-you fatty acids.  This trick is used by strict vegans.

HERE ARE TWO SITES TO PURCHASE CHIA SEEDS:

http://www.walmart.com/ip/Nutiva-Organic-Chia-Seed-12-oz/26968734

http://www.amazon.com/HealthWorks-Chia-Seeds-2-Pounds/dp/B000WV0RW8

Chia seeds may be available in local supermarkets too – I’ll let you know.  One word of warning I noted while researching on the internet is to avoid chia seeds from china – stick to USA seeds like those from Bob’s Red Mill.  http://www.walmart.com/ip/Bob-s-Red-Mill-Chia-Seed-16-oz-Pack-of-4/17339994

Adapted from:  http://www.takepart.com/photos/healthy-kitchen-swaps/chia-seeds-for-eggs?cmpid=foodinc-fb

CANTALOUPE SALSA

Cantaloupe Salsa (2)

 

1 cantaloupe, diced
1 green pepper, diced
1 jalapeno pepper, diced and seeded
1/2 red onion, diced
1 c frozen corn, thawed
2 Tbsp lime juice
1 Tbsp minced garlic
1 tsp sea salt
1/2 tsp red pepper flakes

Toss all together in a large bowl and chill for several hours. Stir before serving with tortilla scoops and possibly some sour cream (low fat if desired) to douse the fire!

THIS APPETIZER WAS A BIG HIT!  EVEN THOUGH I THOUGHT THE CANTALOUPE WAS A BIT HARD THIS TIME OF YEAR IT WAS SWEET AND TASTY AND DIDN’T GET TOO LIQUIDY LIKE WHEN I MAKE THE SALSA IN SUMMER WITH RIPE, RIPE MELON.

I HAVE ALSO MADE THIS WITH HALF CANTALOUPE AND HALF HONEY DEW WITH RED PEPPER. I CAN IMAGINE THIS WITH BLACK BEANS AND A LITTLE CUMIN AS WELL!

MORE FOR YOUR CORE – THE FULL PLANK

The plank is a balance and core conditioning exercise. In yoga, the plank is often done as part of the sun salutation sequence, or as part of a vinyasa in a yoga flow sequence. You can also perform the plank as a stand-alone exercise. There are two major types of planks, the full plank, where you balance on both arms, and the side plank, where you balance on one arm.

LET’S TRY THE FULL PLANK:

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Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.

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Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.

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Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.

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Straighten your body but keep your neck and spine neutral.  Imagine that you’re a plank of wood, and that you’re straight as an arrow.

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Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.

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Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

TRY TO HOLD THE POSE A LITTLE LONGER EACH DAY! AND THEN, HAVE A FRIEND ADD A LITTLE WEIGHT!

the plank

YOU WILL NEED A LITTLE LEVITY AS YOU FEEL YOUR MUSCLES BURN!

I’VE ALSO SEEN THIS DONE ON A STANDUP PADDLE BOARD AS PART OF THE CORE WORKOUT.

TAKE CHARGE OF YOUR HEALTH

“A healthy attitude is contagious but don’t wait to catch it from others.  Be a carrier!”  Tom Stoppard

When asked who my “Health Hero” is and why, I immediately thought of my father.  Not only was he a World War II hero, he made sure to bring our family up to be active.

papa

We would go to the beach and swim and build sand castles and he would organize a baseball game if we started lazing around too much.  We played tennis, badminton and horse shoes and always took walks.  The entire family raked leaves and shoveled snow together.  We washed the car and we all had household chores.

Stuart McIntosh, former Olympian said, “When children are exposed to a routine that works, they learn it, understand it, and when done regularly it is locked into their memory.”  It sure worked for our family!

Now it is up to me to continue to make healthy lifestyle choices.

My husband and I really work as a team.  When his cholesterol level inched up to 199, my training as a Registered Dietitian kicked in and we were able to lower that level by 20 points over the last year.  Difficult for a real meat and potatoes man!  We ate more fish (grilled and cooked with a variety of spices), less chuck roast (20gm fat/serving) changed to tender chuck (3gm fat/serving), more beans and lentils added to ground beef dishes and using 96% lean beef (like meatballs, meatloaf, tacos, chili).  Haven’t seen a hotdog bologna, salami, bacon or sausage – but like turkey sausage!  Milk products are all low fat and fresh fruits and vegetables are always “half the plate”!  Whole grains are staples.  A stick of butter lasts months.  I don’t use artificial or “lite” products but use just a little of the real thing.  Most important we EXERCISE DAILY!

We just went through a winter of extreme cold, life threatening wind chills and two blizzards in Buffalo, New York.  But we dressed for the weather and enjoyed cross county skiing and walks/snow shoeing along the frozen Lake Erie shoreline at sunset not to mention we did loads of shoveling.  My husband also likes to kite ski.  We even have cleats for our boots for the typical ice storm.  The treadmill and exercise bike are a last resort to enjoying the great outdoors.

Thinking outside the box and planning this unique garden for Spring:

IT IS IMPORTANT TO HAVE A PLAN FOR HEALTHY EATING!  You need only a very small plot of land to grow enough vegetables and herbs to feed a family.  Join me in this experiment.  Take a 2 cubic feet of potting soil (like Miracle Grow), rumple it around quite a bit to loose the soil, poke quite a few holes in the back side for drainage, then lay the bag on a smooth surface that will allow drainage and not get too hot.  Cut out the top leaving about a 4 or 5 inch border all around.  Lightly rake through the soil to even it out and loosen it even more, then carefully start planting your seeds.  Spray mist the seeds and plantlings when first watering until they are established, then you can water more vigorously.  Keep soil moist, but not sopping wet.  Come Summer, we plan to have loads of fresh vegetables for grilling and salads!

Summer plans also include tennis, biking, swimming, kayaking, windsurfing and paddle boarding.

REMEMBER, YOU DON’T HAVE TO DIET IF YOU LIVE IT!

THANKS FOR THE CHALLENGE: HEALTHY CAMPAIGN

LOADS OF NUTRITION TIPS, FITNESS ROUTINES AND RECIPES AT : FABULOUS FIT FOOD