Monthly Archives: May 2012

Healthy Travels – I made this on vacation!

31 Thursday May 2012

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Healthy TravelsWhile vacationing in Cancun, where we have a full kitchen, we have prepared most of our meals! One trip to Costco allowed us to get fresh lettuce, asparagus, apples, zucchini, spinach, broccoli, string beans, bell peppers, cucumber, onions, corn on the cob, carrots, mangos, soy milk, frozen blueberries and strawberries, canned tuna, and frozen salmon and chicken. 

I brought a small George Foreman Grill that we’ve been cooking the salmon and chicken on, along with the asparagus and some of the zucchini.  I also brought along some rice, seasonings, prepackaged cooked lentils, protein powder, and almonds.  At a local market we purchased salad dressing, pasta sauce, olive oil, oatmeal, bananas, oranges, a watermelon and a Mexican papaya.

We cooked half of the apples by dicing then cooking them on the stove until soft.  We’ve used the cooked apples on oatmeal and to make vanilla-apple shakes made with soymilk and vanilla protein powder.  Banana and blueberries are also great on oatmeal.  And since we have a blender here, we have been able to whip up shakes and fresh fruit and vegetable smoothies. 

The salad in the photo above is made from cut up raw vegetables and apple on a bed of lettuce topped with tuna, then we put our own salad dressing on it.  One of my favorite meals has been sautéed vegetables with rice and lentils.  We all have been enjoying plenty of fruit and raw, steamed, sautéed and grilled vegetables!

With a little planning and creativity you too can enjoy eating well while on vacation.

Love, Health & Happiness,

Phyllis

Nourishing Power Smoothie

30 Wednesday May 2012

Posted by in Healthy Eating, Recipes

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Nourish the cells in your body with this whole food Power Smoothie!

It’s quick and easy.  Place 1 cup water in a blender, add 1 banana (can be frozen), 2 peeled oranges cut into sections,       1 cup frozen blueberries, and 2 cups spinach.

Blend until smooth and enjoy!

Makes 4 servings.

A Walk on the Beach

29 Tuesday May 2012

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Traveling for work or for fun takes us out of our regular routine.  Getting away can allow us more time to do what we like, reducing our everyday stress level, yet for some people, traveling is a very stressful event. 

My number one rule when traveling is to surrender to the process of getting to your destination.  Accept that there will be lines of people or lines of cars, and delays that are out of our control.  Whether you are driving or flying, arriving at an unfamiliar area can be stressful when you don’t know your way around. 

If you have a delay at an airport, take a walk around to reduce stress, or just to get some physical activity in before your flight.  On long drives, take stretch breaks every two hours, and if you can, find a place to walk for 10 minutes.  It will refresh you to continue your drive.

Once at your destination, if you haven’t done so before leaving, check to see what your options are for physical activity.  Many hotels and resorts have a gym, included or for an additional charge.  An indoor gym is great if the weather outside isn’t.  Some places offer classes: yoga, pilates, water aerobics, etc., and may have tennis courts.

Some of the best physical activity is free, like walking on the beach or a self-guided walking tour of a historic area.  Playing in the ocean waves, swimming in the pool, or playing water volleyball or catch with your kids can be great ways to bond.  There is always the option of taking the stairs rather than the elevator, and lastly, for a strength workout, it’s easy to travel with resistance bands.

Love, Health & Happiness,

Phyllis

A Way to a Healthier and Happier Mind

28 Monday May 2012

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I’m at my most favorite place to meditate! On the balcony overlooking the waters of Cancun. 

There are many ways to meditate, including focusing on a mantra or word like peace or love, or putting your attention on your breath as you breathe in and out.  There are also walking meditations, mindfulness meditations, prayerful meditations and recorded guided meditations.     

When first learning to meditate you may find peace and tranquility. Yet, if you are like most people, you may have runaway thoughts and feel fidgety.  Learning a form of meditation is worth the effort.  The journal Psychiatry Research, published a recent study on Neuroimaging, from Massachusetts General Hospital.  The results showed meditation-produced changes over time in the brain’s grey matter.  Studies have shown that those who meditate almost 30 minutes a day on average, for eight weeks, have measurable changes in brain regions associated with their memory, sense of self, empathy, and stress response.   

With practice, meditation can provide a sense of peacefulness and stillness.  It can increase creativity, wisdom, and awareness.  Other benefits documented by research include: stress reduction, improved sleep, reduced pain levels, lowered blood pressure, decreased anxiety and depression, and even improved relationships and job performance.   

Find a meditation that works for you.   Learn more by reading about meditation, taking a class or talking with people who meditate regularly.  Or just start on your own by sitting quietly for 5-10 minutes and gradually build up to 20-30 minutes. 

Love, Health & Happiness,

Phyllis

 

Let’s Get Moving!

25 Friday May 2012

Posted by in Family Fun, Healthy Body

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There are many ways to get moving, walking briskly, jogging, swimming, dancing, and bicycling, to name a few.  Your local city or community usually have programs for adults, and children of all ages, who want to learn a new sport or participate on competitive or non-competitive teams.  These may include soccer, basketball, tennis, volleyball, swimming, gymnastics, and badminton.  Dance studios are another place to add variety that may include jazz, hip-hop, ballet, and tap dancing.  If you belong to a gym, they usually offer a variety of classes and may have some that children or teens can attend, especially in the summer. 

The Centers for Disease Control and Prevention recommends that children and adolescents get 60 minutes of physical activity on most, preferably all, days of the week. The recommendation for adults is 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (brisk walking) every week.

Put on some music and dance!  Or get a buddy, join a team and get moving!  

Love, Health & Happiness,

Phyllis

Seven Ways to Add More Vegetables to Meals

24 Thursday May 2012

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It’s easy to create a healthy diet when we focus on adding more vegetables to what we already eat.  Once a week or more, we can also make our main dish a vegetable one.

1. Plan some meals around a vegetable main dish, such as a vegetable stir-fry, ratatouille, or vegetable soup. Then add other foods to complement it.  These can include brown rice, quinoa, a baked potato, a side of beans or lentils, or a small serving (about 2 ounces) of lean meat, chicken or fish.

2. Include a green salad with your dinner every night. Add raw vegetables like shredded carrots, celery, red peppers, jicama, cucumber, tomatoes, cauliflower, broccoli, peas, or artichoke hearts.

3. Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

4. Include chopped vegetables (zucchini, broccoli, eggplant, carrots, spinach, onions, peppers, fresh tomatoes) in pasta sauce or lasagna.  Peas can also be added.

5. Make or order a veggie pizza with toppings like mushrooms, green peppers, and onions, and if ordering ask for extra veggies.

6. Use pureed, cooked vegetables such as potatoes, zucchini, onions, and carrots to thicken stews, soups and gravies. These add flavor, nutrients, and texture.

7. Grill vegetable kabobs as part of a barbecue meal. Try cherry or grape tomatoes, mushrooms, zucchini, summer squash, yellow squash, red, orange, yellow or green peppers, and onions.

Love, Health & Happiness,

Phyllis

Quinoa with Cranberries and Green Onions

23 Wednesday May 2012

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Quinoa with Cranberries and Green Onions

Follow the directions on the package of Quinoa for the number of servings you want to make.

When Quinoa is cooked, stir in 1/4 to 1/2 cup dried cranberries and 2 tablespoons or more of green onions, including the green tops.

Serve as a side dish with salmon, chicken, or tofu, or add to a bed of lettuce as part of a vegetarian salad.

You Live How You Breathe

22 Tuesday May 2012

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I was once told, “You live how you breathe.”  At that time I was barely breathing enough to stay alive.  I wasn’t sick or struck with an illness, yet I could go for hours without taking a full breath.  I had developed a breathing pattern that was shallow and kept me from feeling grief, sadness, anxiety, and fear. It also prevented me from feeling happiness, joy, contentment, and a connection with myself and others.

Deep breathing, according to some researchers, is an effective, drug-free way of reducing stress and feelings of anxiety. The following is a breathing exercise from the American Academy of Family Physicians:

1.    Lie down flat on your back, placing one hand on your stomach and one hand on your chest;
2.    Slowly breathe in, making sure your stomach rises but your chest remains flat;
3.    Hold your breath for a second or two;
4.    Slowly exhale and allow your stomach to drop;
5.    Repeat for 3-5 breathes.

Breathing into your tummy puts you back in touch with yourself and your full range of feelings!

Love, Health & Happiness,

Phyllis

Making Space for Something New

21 Monday May 2012

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I often will say that I feel “out of sorts” when I look at the kitchen counter with papers and other items spread out all over it.  Once I clear it off I feel calmer and more focused.  It makes me happy to have that space cleared. 

Did you know that a cluttered work space, room or home has a negative affect on your emotional well-being? We all have old clothes, kitchen items, and other belongings that we don’t use or need any more, but hang onto. 

Clear out a drawer, closet or space and see what “treasures” you find.  Keep what has meaning or is useful, and say goodbye to those items that were from a different time in your life and no longer have the same meaning or usefulness.   Give away, donate, sell, recycle or throw out anything you don’t really have use for.  Clearing out unnecessary items will have you feeling better about your space and yourself. It also makes space for new beginnings or new opportunities.

Love, Health & Happiness,

Phyllis

What have you done for fun lately?

18 Friday May 2012

Posted by in Family Fun

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What brings out the fun in you? Do you allow yourself to enjoy activities without being concerned about results?  Are playing games fun?  What about doing puzzles?  Do you like social fun? 

When was the last time you got so involved in an activity that you lost all track of time?  This is called being in “flow.” Proposed by Mihály Csíkszentmihályi, the positive psychology concept Flow is the mental state of operation in which a person in an activity is fully immersed in a feeling of energized focus, full involvement, and success in the process of the activity.  The state of flow can happen while creating something artistic, writing, cooking, building something, playing a sport, walking or running, playing a game, gardening, or almost any other activity.  It can happen while you are doing something alone or with others.

If you have children or spend time with children, teach and model having fun.  There is way too much to be serious about in the adult world.  The problems of the world will not be solved by worrying about them.  In fact, they just may be solved by us connecting with ourselves and each other having fun and getting along better.

Love, Health & Happiness,

Phyllis