Ask Dr. Ellouise

Stress? Reduce it!

2012-01-30T08:16:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Taking a few minutes to listen to the sounds of nature such as singing birds, rain, wind, crickets or rushing water can reduce stress and clear your mind.

Quick Cooking Staples to Keep On Hand for Emergencies!

2012-01-29T16:13:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Some healthy quick cooking staples to keep in stock are canned beans, whole grain pasta and rice, oats, frozen veggies, frozen chicken, turkey and fish, oats, nuts, nut butters and healthy oils.

Natural Disinfectant? Here's the Recipe!

2012-01-28T15:41:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To make a natural disinfectant spray, combine 2 cups distilled water, 1/4 cup white vinegar, 1/4 teaspoon tea tree oil and 1/4 teaspoon lavender oil in a spray bottle.

reduce Indoor Air Pollutants!

2012-01-28T14:49:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Reduce indoor pollutants by changing the heating system filter at least every 3 months. Select a filter with a minimum efficiency reporting value of at least 8.

Financial Stress Can Affect Physical Health!

2012-01-24T07:48:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Financial stress can affect physical health.

Create a financial plan for your future which including keeping debts and spending under control and saving for retirement

Choose Locally Grown Fruits and Veggies!

2012-01-23T11:10:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Fruits and vegetables start to lose nutrients when they are picked. Locally grown produce doesn't have to travels as far from the farm to your house, so it will likely have more nutrients than imported produce.

Relax!

2012-01-23T08:50:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To reduce stress and keep balance in your life, take at least an hour daily to replenish yourself with relaxation exercises, meditation, walks, listening to soothing or energizing music or anything that relaxes and replenishes you.

Be Aware! Your Habits Make You!

2012-01-23T08:43:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

"We first make our habits, and then our habits make us." John Dryden

Oh My Goodness! Mom Was Right Again!

2012-01-20T17:17:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Did you know that people who eat breakfast have better nutritional intake, lower cholesterol levels, and better blood sugar regulation than people who skip breakfast?

Eat the Rainbow!

2012-01-20T17:16:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To maximize the nutrition from fresh fruits and vegetables, eat a rainbow of different colored produce each day for optimal health.

Got a "Bucket List"?

2012-01-18T08:59:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Create a list of things you want to accomplish, learn or experience before you die and add to your list periodically. Having goals to pursue give you a reason to have a sense of purpose and optimism each day.

If Anything be Good.......Think on These Things!

2012-01-17T21:56:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Longevity researchers have found that people with a positive outlook and sense of purpose live longer.

Yummy Homemade Balsamic Vinegar Dressing!

2012-01-16T21:47:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To make a tangy balsamic vinegar dressing combine

4 tablespoons balsamic vinegar, juice and zest of one orange and one lime, 1 tablespoon olive oil,

1 tablespoon mustard and 2 crushed garlic cloves.

Duh!

2012-01-16T21:44:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

In order for you to create the life you want, it is essential to focus on what you want in your life.

If you don't know where you want to go......you won't get there!

Keep Your Focus!

2012-01-16T21:39:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To increase you focus on what you want, spend a couple minutes each night, writing down at least 3 things that went well that day.

Good Sources of Vitamin C

2012-01-16T21:19:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Some good sources of vitamin C are red bell peppers, broccoli, cauliflower, romaine lettuce, papaya, strawberries, oranges and kale.

Are You of the 47%?

2012-01-16T21:18:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Research has shown that 47% of people have low vitamin C levels. Those with the lowest vitamin C levels had higher BMI, waist circumference and blood pressure than those with normal vitamin C levels.

Giant Leaps Aren't the Answer to Improving Your Health....Baby Steps ARE!

2012-01-16T21:02:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

If you want to live a healthier lifestyle, set goals based on what you want and then take small baby steps that will move you towards your healthier lifestyle.

Balsamic Vinegar? Wow!

2012-01-10T22:00:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Balsamic vinegar contains vitamins B1, B2, B6, C, E, beta-carotene, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, silica, sulfur and zinc.

Whole Foods vs. Processed Foods.....Any Difference?

2012-01-09T08:10:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

A study published in Food & Nutrition Research found that your body burns nearly 50% more calories after eating a meal with whole foods versus a meal made with processed food.

Just Say No to Fish!

2012-01-07T14:39:00.000-08:00

Studies show that farmed fish, such as salmon, have higher levels of contaminants than wild varieties of fish such as wild salmon or wild rainbow trout.

However, you can avoid any level of contamination by choosing to avoid animal products altogether!

Want Better Reaction Time and Better Processing Speed of Complex Tasks?

2012-01-04T06:20:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

A study at Wageningen University in the Netherlands found that people with the highest levels of omega-3 fatty acids scored 60 to 70% better on tests that measured reaction time and speed of processing complex information than people with low

omega-3 levels.

Want to Avoid Dementia? Then Avoid Obesity and Abdominal Fat!

2012-01-03T06:41:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Researchers at Kaiser Permanente found that people who maintain a healthy body weight are less likely to develop dementia than those who are obese and carry a lot of abdominal fat.

Weight Training? Here's Some Advice!

2012-01-02T08:23:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

If you are going to weight train and do a cardiovascular workout together, start with a 5 to 10 minute warm up and then do weight training exercises followed by cardiovascular exercises for best results.

Setbacks are Bridges to be Crossed!

2012-01-02T08:10:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

"Setbacks and stressors are bridges to be crossed to our goal . . . not barricades to keep us from them."

~Stephen Pierce

S--t--r--e--t--c--h!

2011-12-31T08:08:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To maintain flexibility it is important to stretch muscles. When stretching, ease into position and gently stretch for 25 seconds. Don't bounce or force yourself into an uncomfortable position.

Sleep Well!

2011-12-31T08:04:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

For a good night sleep, avoid eating and drinking several hours before bedtime.

Keep Your Lists Current!

2011-12-29T17:02:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Keep a current list of all medication you take including both prescription and over the counter medication as well as herbal remedies and vitamins.

Bring this list with you to all doctor appointments.

Didn't Your Mother Say to Chew Your Food? Yep, She's Right Again!

2011-12-29T09:25:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Chew food thoroughly before swallowing to aid in the digestion of food.

Check Your Cholesterol!

2011-12-27T21:15:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

High levels of LDL cholesterol and low levels of HDL cholesterol are risk factors for atherosclerosis (hardening of the arteries).

Check Your Blood Pressure

2011-12-27T20:50:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Everyone should have their blood pressure checked at least every two years--more often if you have a history of high blood pressure, diabetes or are pregnant.

Natural Skin Smoothing Recipe!

2011-12-27T19:37:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

For a refreshing, skin smoothing bath, slice one navel orange, and insert 1/2 cup whole cloves into the slices, fill bathtub with 90 to 95 degree water and add orange slices plus 1/2 cup cloves, 1 cup orange juice, cup soy milk and 2 teaspoons lavender essential oil.

Houseplants Give Off Oxygen

2011-12-25T15:26:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

According to B.C. Wolverton, Ph.D: "Houseplants give off oxygen and help remove chemicals like formaldehyde, a common indoor vapor that can cause respiratory and neurological problems, as well as cancer."

Peace Lily?

2011-12-25T15:23:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

The peace lily can remove household toxins such as acetone, benzene, alcohols, and ammonia from the air around you.

Get Checked!

2011-12-24T12:18:00.001-08:00

Have Fun While You Get Fit!

2011-12-22T14:16:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

"Find fitness with fun dancing. It is fun and makes you forget about the dreaded exercise."

~Paula Abdul

Optimum Cholesterol Level?

2011-12-20T21:32:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

The guideline for optimal total cholesterol is under 160, with the LDL (bad cholesterol) under 100 and the HDL (good cholesterol) above 60.

The Trick is to Combine!

2011-12-15T20:25:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

According to research in America and South Africa, people who combine aerobics and weight training for 16 weeks ate less calories, carbohydrates, protein and fat than those who did only aerobics or weight training.

Check Out This Fact!

2011-12-14T20:10:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

A study in the journal Obesity, found that when food is served at the dinner table people consume 35% more than if food is served in the kitchen and not easily accessible for second helpings.

Choose Breakfast!

2011-12-13T11:45:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

A study in the American Journal of Epidemiology found that people who skipped breakfast were 4.5 times more likely to be obese.

Rosemary and Thyme Help Reduce HCA's by 87%

2011-12-10T16:32:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

According to research at Kansas State University, adding rosemary and thyme to your favorite marinade and soaking meat for at least 1 hour prior to grilling will decrease HCAs by as much as 87%.

What are HCA's and PAH's?

2011-12-10T16:29:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Processed, charred and well done meats may contain heterocyclic amines (HCA) which forms on meat seared at high temperatures or polycyclic aromatic hydrocarbons (PAH), which get into charbroiled foods, which have been linked to causing cancer.

A better choice would be to avoid the char broiled meats.......or eliminate the meats altoghether!

Is Eating Meat Really Cheaper than Being Vegetarian?

2011-12-08T10:35:00.000-08:00

"A diet that relies heavily on meat only appears affordable and environmentally sustainable to those who are unaware of its larger ecological costs; who assume such costs do not have to be factored into our choices and their consequences; or who believe that the costs can be passed on to others, such as people in developing nations and our children."

Michael Allen Fox

Professor of Philosophy

Queen's University

Kingston, Ontario

Know How to Wash Your Hands? Maybe.....Maybe Not!

2011-12-08T10:10:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To properly wash your hands, apply soap and warm water; rub hands vigorously for at least 20 seconds, rinse well and dry with clean paper towel. If using a public restroom, use a towel to turn off the faucet and open the door.

Remember to Wash Your Hands......Your Mom

2011-12-07T21:06:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Frequent hand washing is one of the best ways to reduce the risk of developing bacterial or viral infections.

Is Walking Better Than Medicine? Yep!

2011-12-06T09:05:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

"A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world."

~Paul Dudley White

Silence the Stress!

2011-12-02T07:21:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Prolonged stress hormone elevation can result in headaches, insomnia, digestive problems, depression and elevated blood sugar.

Blueberry Benefits by Dr. Oz

2011-12-02T07:19:00.001-08:00

Okay, it's no news flash that blueberries are nutritious. They've been high on our suggested shopping list for years now, and they're easy to love. Lately, they've been getting more good press than a presidential contender (not hard!). If you were choosing just one fruit to eat every day, a big handful of blueberries -- fresh or frozen -- would be hard to beat. Why?

They make high blood pressure take a nosedive. Eating blueberries daily for just 8 weeks can drop your blood pressure by 4% to 6%. That's a lot. Even more impressive, it works on obese adults with metabolic syndrome, a scary group of risk factors that invites heart disease and diabetes. The "dose": about 2 cups of fresh or frozen blueberries. Just put a bunch on your cereal and use the rest in this Spinach Salad with Steak and Blueberries recipe. (By the way, blueberries aren't the only blood-pressure-friendly fruit. Cranberries, strawberries, and raspberries help, too.)

They could cut your LDL cholesterol almost in half. Blueberry researchers -- yep, there are people who do nothing else -- believe the berries activate certain genes in your liver cells that help flush out lousy cholesterol by 44%. This happens in just 3 weeks in the lab. Pretty impressive, though more study is needed. (Meanwhile, there's also evidence that eating blueberries every day helps keep your colon healthy and shields your brain against Alzheimer's and premature aging. (Here are even more ways.) What are you waiting for? Get your berries on!

Stress Stresses the Body!

2011-12-01T06:41:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Long-term uncontrolled levels of stress keep cortisol and other stress hormones elevated for long periods of time.

Mango and More Slushy!

2011-11-30T20:35:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

For a nutritious, refreshing fruit slushy, blend 1 mango peeled and cubed, pineapple peeled, cored and cubed, 10 strawberries, hulled, juice and zest of one lime, 10 ice cubes. Serve immediately, serves 2.

Yummy and Good for You too? Mangoes!

2011-11-29T07:40:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Mangoes are a good source of B vitamins, vitamin C, E, beta-carotene, copper, magnesium and potassium.

He Who Has Health

2011-11-28T08:08:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

"He, who has health, has hope; and he who has hope, has everything." Thomas Carlyle

Want Creamy WIthout The Cream?

2011-11-28T07:56:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To make a dish that is low fat, but still creamy add a small amount of corn starch instead of cream or butter.

Don't Suppress Your Emotions!

2011-11-26T12:14:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Many people suppress emotions which can drain energy. Emotional Freedom Technique is a simple way to release emotions.

Poor But Healthy Blog has Moved

2011-11-24T07:33:00.000-08:00

My other blog http://www.poorbuthealthy.blogspot.com/ has moved to http://www.notwealthybuthealthy.blogspot.com/

Want a Simpler Life? Stay Healthy!

2011-11-20T08:52:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

"Poor health is complexity, good health is simplicity.

If you want a simpler life, stay healthy. You'll have fewer trips to the hospital, fewer doctor visits, fewer bills, fewer needs for medication, fewer days away from work, and fewer restrictions on how you live your life."

~Jeff Davidson

Just Move It!

2011-11-20T08:50:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

The human body is not meant to sit for long periods of time. During the day alternate between sitting, standing and walking or get up and stretch often.

Mineral Build Up on Your Showerhead? Here's a Solution!

2011-11-18T05:19:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

To remove mineral build up from your showerhead, remove the showerhead and soak overnight in a container with white distilled vinegar.

Eating Healthy Doesn't Have to Be Expensive!

2011-11-18T05:18:00.000-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Eating healthy doesn't have to be expensive or complicated. There are a variety of healthy cookbooks featuring quick and easy meals at your local library or bookstore.

I also have a cookbook with 300 healthy recipes called Yummy 4 the Tummy (available through my website-www.ececonsultants.com- for only $15) and my other blog has recipes (I add to them on a regular basis) http://www.poorbuthealthy.blogspot.com/

Whole Grains are Where It's At

2011-11-17T19:51:00.001-08:00

Health Tip of the Day

"Getting Fit. . . One Step at a Time"

Research shows that eating whole grains instead of refined grains decreases the risk of obesity, heart disease and diabetes.

Is Your Home Too Humid?

2011-11-12T08:23:00.001-08:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To prevent moisture buildup in your home, which can lead to mold and bacterial growth, ventilate the attic and crawl spaces and keep the humidity level below 50 percent.

Chickpeas? Yum!

2011-11-11T07:32:00.000-08:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Chickpeas (also called garbanzo beans) are an excellent source of molybdenum.
They are a good source of folic acid, fiber, manganese, protein and minerals such as iron, zinc, copper and magnesium

Look for my Chipotle Hummus on www.poorbuthealthy.blogspot.com

Do You Get 7 to 9 Hours of Quality Sleep Every Night? Read This!

2011-11-10T20:33:00.000-08:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Adults require 7 to 9 hours of continuous sleep. If you cannot wake up without an alarm clock that is a good sign you are sleep deprived.

And, if you have sleep apnea as I do, you won't get that "continuous sleep" without a CPAP machine!

Driver Fatigue? The Cause of More Than 100,000 Accidents a Year!

2011-11-09T08:06:00.000-08:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to the National Highway Safety Administration, driver fatigue is the cause of more than 100,000 motor vehicle accidents, 71,000 injuries and 1,500 deaths annually in the U.S.

Take Your Sleep Seriously.....Your Body Does!

2011-11-08T20:31:00.000-08:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Sleep deprivation can lead to diabetes, cardiovascular disease, depression and anxiety, decreased immune, endocrine and metabolic systems, increased weight gain, decreased performance, low energy and decrease in mental clarity.

Three Things That Will Keep You forever Young!

2011-11-07T06:42:00.000-08:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"If I could teach my patients and students three things that would keep them forever young, they would be 1. Drink water, 2. Drink water and 3. Drink more water." Dr. Nicholas Perricone

And, of course, distilled water is the very best!

Water--It's What We're All About!

2011-11-06T14:23:00.000-08:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Water is essential to flush out waste products and toxins, prevent constipation, optimize liver and kidney function and required for most metabolic processes in your body.

Drinking pure, distilled water is the best choice of water!

Natural Furniture Polish

2011-11-05T15:13:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To create natural wood furniture cleaner: combine
1/8 cup lemon juice with 1 cup olive oil. Apply to
furniture with a soft cloth.

Drink Your Water!

2011-11-05T14:54:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The human body is approximately 60% water, therefore to maintain optimal health, mental alertness and vitality it is essential to drink plenty of water.

I drink about 1 gallon a day of distilled water. Distilled is the purest of all waters andthe very best choice for drinking. Email me if you would like more information.

Walnuts are Yummy and Healthy!

2011-11-04T20:40:00.001-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Walnuts are a great source of Omega 3 essential fatty
acids. Add a few to salads, vegetable side dishes and
pasta for extra flavor and nutrition.

Did You Know?

2011-11-02T06:35:00.000-07:00

Over half of Americans prefer organic foods. Some choose organic to support local farms and others say they want to avoid toxins in conventioally grown products.

Source: Over 50 percent ofAMericans Prefer Organic foods over conventional (Sustainable Food News, 7/20/11)

2011-11-02T05:56:00.000-07:00

Here's a quick and healthy breakfast:

DR. ELLOUISE’S SUPER DUPER START TO THE DAY

1 oz. Ageless Xtra from Univera (for vital energy, mental clarity and focus, managing stress, and joint comfort and flexibility)
1 oz. ProArgi9 from Synergy(helps the heart be healthier and the veins more elastic (and much more)
1 bottle of Ageless Essentials (perfectly balanced nutrition)
1 oz. Aloe Gold (promotes a healthy digestive system and skin)
Enough water to make 3 cups
1 Tablespoon Core Greens from Synergy (the equivalent of 5 plates of spinach & sea greens)
1 RegeniCare package from Univera (promotes joint comfort and flexibility)
2 scoops of non-GMO, organic soy from Wholenectar.com (soy fights cancer)
1/4 cup Flax Seeds (fights cancer, lowers cholesterol, good for regularity)
1/4 cup frozen blueberries (feeds the pancreas)
1/4 cup frozen cranberries (feeds the bladder and liver)
1/4 cup frozen Fiesta blend (papayas, strawberries, pineapple) or whatever blend you like!
1 fresh or frozen peeled Banana (for potassium and tryptophan-which the body makes into seratonin). I have a high need for potassium so I actually use 3 bananas a day.

Using the VitaMix blender is very helpful, cheaper blenders will burn out sooner. Also, flax seeds will not be finely ground up with a regular blender. Flax seed oil can be used but then it’s not “freshly ground” which has more nutrients. Put liquids in the blender first, then add the frozen fruits, blend and enjoy!

Ageless Xtra, Aloe Gold, Essentials, and RegeniCare are all Univera Life Sciences products and are available from Dr. Ellouise 253 241-5151. ProArgi9 and Core Greens are from Synergy and also available from Dr. Ellouise at www.synergyteamglobal.com/drellouise

Get Up and MOVE!

2011-11-01T15:51:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it."
Plato

New Blog

2011-10-31T09:02:00.000-07:00

So many people have said that they want to be heatlhy but they can't afford it. So, I decided to being a new blog which will have tips, recipes and other info about being healthy even if you are poor. The recipes are mostly original but a few will be oens I've collected from other sources.

Here's the blog: www.poorbuthealthy.blogspot.com

Avoid Injury While Strength Training

2011-10-31T08:38:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To avoid injury, gradually build strength and stamina
while getting more physically active.

Think You Don't Need Strength Training? Think Again!

2011-10-30T09:54:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Research shows that strength training improves sleep
quality and people fall asleep faster, sleep deeper
and awaken less often as well as sleep longer.

Manage What You Eat!

2011-10-24T07:34:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"By managing what you eat, and when you eat it, you can create a hormonal environment that burns fat, discourages fat storage, promotes leanness, builds calorie burning muscle and manages satiety and cravings." Joe Dowdell, CSCS

God Provides! My Food Bank Chili Recipe

2011-10-23T09:56:00.001-07:00

All week long, I've been craving chili but, I didn't have the ingredients. One of the ingredients that makes it taste so good is bell peppers but I rarely get that at the Food Bank. Yesterday, when I went to the food bank, they had onions, bell peppers and tomatoes! Wow! God really provides.....not just what we need but, also, what we want! Here's my chili recipe:

1 large package Adzuki, small red or kidney beans (Adzuki beans have the highest protein ratio)

2 large cans of diced tomatoes or Fire Roasted tomatoes (dice them)

2 large bell peppers (diced)

1 large onion (diced very fine)

2 Tbs chili powder (add more or less according to your taste)

I soak the beans overnight to remove some of the bean sugars. In the morning, dump the beans into a collander and then rinse. Put back into the pot and put enough distilled water to cover them plus about 2" more. Bring to a boil. Turn down the heat and boil for one hour. Repeat this process 2 more times (this removes most of the bean sugars so it lessens the "bean" effect).

Meanwhile, put the tomatoes, bell peppers, onions and chili powder into a large crockpot and turn on high (or, if you don't have a crockpot, just put them into another pot and bring to a boil then reduce the heat to medium).

When the beans have been cooked the three times, combine the beans with the tomato mixture. If using the crockpot, cook on high for at least 5 hours. If using the stovetop method, cook on low for at least an hour.

Taste to be sure the flavors have blended before serving. If not, just cook a little longer.

Yummy Sweet Potato Vegetable Soup!

2011-10-23T09:32:00.000-07:00

This yummy soup is a great tummy warmer! (adapted from The Kentucky Fresh Cookbook)
2 Tbs extra virgin olive oil
1 medium onion, chopped (about 1 cup)
4 ribs celery, thinly sliced
2 large sweet potatoes, peeled and cut into small cubes (about 4 cups)
4 cloves garlic, minced
2 tsp sweet or smoked paprika
1 tsp tumeric
1 tsp dried oregano
1/2 tsp ground ginger
1 bay leaf
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
1/8 tsp cayenne pepper (optional)
6 cups reduced-sodium vegetable broth (McKay's has a non-chicken broth that is delicious)
1 28 oz can diced tomatoes with juice
1 1/2 cups cooked or canned chickpeas, drained (15 oz can)

Instructions:
In a Dutch oven, heat the olive oil over medium heat. Add onion and celery and cook, stirring occassionally, until softened, about 5 minutes. Stire in sweet potato, garlic, paprika, turmeric, oregano,m ginger, bay leaf, sea salt, pepper and cayenne (if desired). Stir and cook for about 1 minute to blend ingredients and start to soften the garlic. Stir in the broth, tomatoes, and chickpeas. Bring to a boil, reduce to a simmer, and copk, partially covered, for about 30 minutes. Seasson to taste with sea salt and pepper.

Servings: 8
Calories: 20
Protein: 9g
Carbohydrate: 32g
Dietary Fiber: 6 g
total Sugars: 6 g
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 263 mg

Replace Your Mattress for a Good Night's Sleep!

2011-10-23T09:23:00.001-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To ensure a good nights's sleep replace your mattress every seven to ten years.

Are You Drinking Sugar Sweetened Beverages? Read This!

2011-10-21T06:27:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A study in the Journal of the American Medical Association, found that women who drank one or more sugar sweetened beverages a day increased their risk of developing type 2 diabetes by 83%.

Ditch the Fizz! Ditch the Sweet Drinks!

2011-10-20T08:11:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Studies show that drinking soda and other sugary beverages significantly raises the risk of being overweight and developing type 2 diabetes.
Carbonation is also suspect in encouraging osteoporosis.

Smoking and Alcohol Weaken Bones! So....Stop!

2011-10-18T07:36:00.001-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Smoking and alcohol abuse weaken bones. Quitting smoking and limiting alcohol intake will decrease your risk of breaking a bone.

Weight Bearing Exercises Can Strengthen Bones!

2011-10-17T06:49:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Research shows that weight bearing exercises such as walking or jogging can strengthen bones and reduce the risk of fractures by more than 40% among older women.
A great book along these lines is "Strong Women Stay Young". It provides specific exercises and helpful hints.

Want to Avoid Osteoporosis? Do This!

2011-10-16T08:24:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Over 10 million Americans have osteoporosis. To
strengthen bones, it is important to regularly do
weight bearing and strength training exercises.

What Are the Risk Factors for Heart Disease?

2011-10-15T07:54:00.001-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A Northwestern University Study shows that the risk of heart disease increases by 50% if you have 2 or more risk factors over 50 such as high cholesterol, obesity, high blood pressure, overweight, smoking, or diagnosis compromising the immune system or heart health.

Need Calcium? Yep! Think It's Only In Dairy Products? Think Again!

2011-10-14T06:10:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Plant foods naturally high in calcium include, leafy greens such as collard greens, kale, Swiss chard, bok choy, spinach, broccoli, nuts, sesame seeds and quinoa.

Ready to Commit to Being Healthier? Clean Out Your Fridge First!

2011-10-09T08:23:00.001-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

When you are ready to commit to healthy eating, clear out your refrigerator and pantry of unhealthy foods to eliminate temptations.

Interested in a Healthier LIfestyle? Plan Ahead!

2011-10-08T07:50:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you are interested in living a healthier lifestyle plan ahead to ensure you have time to exercise and eat healthy foods.

Oh Dang! Mom Was Right Again!

2011-10-07T07:08:00.001-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to the American Dietetic Association, eating breakfast encourages increased concentration and problem solving skills throughout the day.

Steve Jobs DIed Today.

2011-10-06T08:39:00.001-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"We live too short and die too long."
Dr. Myron Wentz

Want a Sharp Mind? Read This!

2011-10-02T18:09:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to research, it is important to continually push yourself to solve problems in new ways. This will strengthen connections between brain cells to keep your mind sharp.

A Simple Hip Stretch!

2011-09-28T09:05:00.001-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A simple hip stretch is to sit upright on the floor, bend both knees to bring the soles of your feet together. Place your hands on your ankles and gently pull your heels towards your groin. As you exhale apply gentle pressure with your elbows to the thighs, pushing them toward the floor.

When to Stretch?

2011-09-27T07:52:00.001-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Stretching should be done once muscles are warmed up by light aerobic exercise or a warm bath.

Stre-e-e-e-e-e-tch It Out!

2011-09-26T21:29:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Regular stretching has many benefits such as improving range of motion, keeps joints supple and flexible and reduces risk of injury.

Reduce the Stress on Your Back, Hips, Knees and other Joints!

2011-09-25T20:20:00.001-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To reduce stress on your back, hips, knees and other joints practice good posture while standing and sitting.

Balance is Important! Try This!

2011-09-24T22:02:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Balance and agility decline with age. A simple balancing exercise is to stand on one foot while brushing your teeth.

Is Laughter Linked to Lower Heart Disease?

2011-09-23T17:49:00.001-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"The ability to laugh, either naturally or a learned behavior; may have important implications in societies such as the U.S. where heart disease remains the number one killer." Michael Miller, MD

Keep Your Toothbrush Clean

2011-09-21T10:49:00.000-07:00

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To keep your toothbrush clean, rinse well in cool water after brushing and store upright. Do not store in a closed case.

Soaking in hydrogen peroxide once a week will eliminat any mold on electric toothbrushes.

What Your Walking Speed Says ABout Your Expiration Date!

2011-09-21T10:47:00.000-07:00

Stephanie Studenski, MD, in a study at the Univeristy of Pittsburge says that her study on ambulation amoung the elderly showed tha the faster someone 65 years or older covered a short distance,the longer s/he could expect to live. "The difference wa so dramatic," said columnist Derrick Z. Jackson in the Boston Glove, "that the change of livning another 10 years for 75 year old men, depending on their gait speed, ranged from a ow on in five chance to a nearly guaranteed nin in ten. For 75 year old women, chances ranged from one in three to nin in ten"
But, you can't cheat by consciously trying to walk faster because speed is just a marker.
Tips: take smaller, faster steps, not longer ones. Swing your arms faster (but don't go crazy-keep them close to your side), and breathe naturally. Whether you choose to chew cum at the sam time is up to you!

From Reader's Digest - Health DIgest column 3/11