Monthly Archives: September 2012

What Are You Modeling To Your Children?

28 Friday Sep 2012

Posted by in Family Fun

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“Do as I say, not as I do.” We’ve all heard this statement, probably more than once, as we witnessed adults/our parents doing something they didn’t want us to grow up doing.

Have to stopped to mindfully consider what you are modeling to your children or grandchildren on a regular basis? How do you go about your day? Your routines?  Are they done with joy or rushed and full of stress.  Do you model time for “being,” or is life mostly about “doing” and getting through busy days?

If I could do it again, I’d focus more on “being” and less on “doing.” In my experience, my doing too much, to get it all done, prevented me from really enjoying down-time. I’d focus less on “perfectionism” and more on “good enough.” One non-verbal message I’d want to instill is to take the time to do something just for the fun of it, regardless of the outcome. That’s where true learning of yourself can take place, experiencing new things and discovering likes and dislikes, interests and passions, needs and wants.

What do you want to model?

Love, Health & Happiness,

Phyllis

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Calorie Count on Menus

27 Thursday Sep 2012

Posted by in Healthy Eating

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Have you noticed that some eating establishments post the calorie count on their menu or on the food display?  Some states in America have laws requiring companies of multiple locations to post the calorie count of every item they sell.

When we eat out, it really is difficult to know just how many calories are in prepared food and drink items.  We may not know all of the ingredients, or how much fat and sugar are in items. Having the calorie count on menus takes the guess-work out, although there is a margin of error, and some items may have more or less calories than are actually printed.

When this law first came out it was reported that there was a decrease in the sales of very high calorie items.  Have you adjusted what you order when eating out by reading the calorie count?

Love, Health & Happiness,

Phyllis

Curry Lentil Soup

26 Wednesday Sep 2012

Posted by in Recipes

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1 tablespoon olive oil

1 onion, chopped

2 cloves garlic, minced

2 tablespoons curry powder

7 cups water

1 cup carrots, chopped

2 cups fresh tomatoes, chopped or 1 can (14-16 ounces) tomatoes, diced

2 cups lentils, uncooked

1 teaspoon kosher salt (optional)

In a large soup pot, heat the oil over a medium heat. Then add the onion and garlic, stirring occasionally, until the onion starts to brown. Stir in the curry powder and continue stirring while it cooks for one minute.  Add the water, carrots, tomatoes, lentils and salt.  Bring to a boil, then cover and simmer over a low heat for 45 minutes, until the lentils are cooked.

This makes a big pot full of soup that also freezes well.

Increase Your Metabolism, Part 2

25 Tuesday Sep 2012

Posted by in Healthy Body, Healthy Eating

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While exercise is considered the best way to increase your metabolism (click here for part 1), there are other factors to consider that you have control over.

1. Sleep – Lack of sleep has been shown to have a negative impact on metabolism, slowing it down which can be an obstacle to maintaining or losing weight. Make an effort to go to sleep when you are tired.

2. Frequency of eating – How often you eat effects your metabolism. Every time you eat you stimulate your metabolism for a short period of time. Research from Georgia State University shows that  people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day. Also, by eating frequently, you teach your body not to go into starvation mode, where it will conserve fat because it doesn’t know when the next meal will be.

3. What to eat – Include a serving or two of vegetables with lean protein or nuts. Increasing the amount of high-fiber foods, like vegetables is one of the best ways to raise your metabolism.  First, your body tries to break down fiber, which is a non-digestible carbohydrate, this burns calories and boosts your metabolism at the same time. Second, vegetables are low in calories and high in nutrients aiding in your ability to lose weight or to maintain a healthy weight.

Love, Health & Happiness,

Phyllis

Would You Trade Your Problems For Someone Elses?

24 Monday Sep 2012

Posted by in Healthy Mind

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I was washing dishes not too long ago, helping out a friend who was recovering from surgery. I thought about how often I hear about different peoples’ problems that seem so challenging.

Whether it’s health, weight, relationships, work, a living situation, or finances, in the context of other peoples lives, these problems can look so much worse than what we are each dealing with. I am by no means suggesting you minimize your own challenges, yet by looking at someone else’s life, it can give you an appreciation of your own situation, even if it isn’t ideal or close to the way you would like it at this moment. While we all have our own struggles, we can appreciate the aspects of our life that are working as well as they are.

I think I’ll keep my own issues.  They are familiar and most days seem manageable. How about you? Would you trade your problems for someone elses?

Love, Health & Happiness,

Phyllis

What to Say When You Talk to Your Kids, Self and Others!

21 Friday Sep 2012

Posted by in Family Fun, Healthy Mind

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Many adults were not brought up with positive encouraging comments, but rather critical negative put-downs.  The following statements come from the book, Predictive Parenting; What to Say When You Talk To Your Kids, by Shad Helmstetter.  While these statements may feel foreign at first, they are worth saying to your child, yourself, your spouse and any other human being!

That was really great! * You were wonderful! * You really do that well. * As always, you look good today. * You’re a winner! * I trust you. * I can always count on you. * You’re really smart. * People really like you. * I like the way you did that. * You’re really fun to be with. * You make me feel good. * You really take responsibility for yourself. * I like the way you keep your room neat. * You sure have a lot of energy. * You’re really positive! * You always seem to be able to keep yourself busy. * You ended up with the best of both your father and myself. * I really rely on you. * That was close. Next time I know you’ll make it. * Good Job! * You’re beautiful. * You’re very pretty. * You’re handsome. * You make every day brighter. * You sure have a nice smile. * I listen to what you have to say. * You’re a good friend. * You really get along well with other kids. * You’re an achiever. * I can tell you’re going to be successful in life. * You’re very creative. * I’ve noticed you’re a very good listener. * It’s obvious that you care about yourself. * You’re a good runner. * I’m proud of your schoolwork. * That’s much better.  You’re doing great! * You’re really special. * I love you and I like you too! * You make hard things seem easy. * You really practice good manners. * There is no one else like you in the whole world. * I need your advice. * You sure are talented!

Go make someone’s day with a positive, uplifting personal comment!

Love, Health & Happiness,

Phyllis

Rev Your Engine With Exercise

20 Thursday Sep 2012

Posted by in Healthy Body

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Is your metabolism sluggish?  Metabolism is the process of breaking down proteins, carbohydrates, and fats to provide the energy your body needs to maintain itself. Your metabolism rate is determined by many factors including, age, level of physical activity, the number of calories you consume, the foods you eat and the amount of water you drink.

One of the most effective ways of boosting your metabolism is to increase your amount of intensive/aerobic activity. The reason being, is that your body is efficient and will burn carbohydrates first and then fat, if it is needed for energy. Thirty minutes a day, of intense exercise, five to six times a week is recommended for adults.

Did you know that our bodies continue to burn extra calories after intense exercise or weight lifting for up to 24 hours? Also, being more muscular increases your metabolism as each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself!

Now, I’m ready to go work out, how about you?

Love, Health & Happiness,

Phyllis

Tostadas with Baked Tortillas

19 Wednesday Sep 2012

Posted by in Recipes

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6 corn tortillas

1 can vegetarian refried beans

lettuce, torn

1 large or 2 small avocados, sliced

2 tomatoes, sliced

jicama, peeled and cut into sticks.

Bake tortillas at 300 degrees.  Turn after 10 minutes, check after another 5 minutes and turn again.  Bake until crisp and just browned, about 20 minutes total time.

Heat beans and spread about 1/4 cup on each baked tortilla. Top with lettuce, tomato and avocado. Serve with a side of jicama.

Makes 6 tostadas.

Healthy Potluck Dinners

18 Tuesday Sep 2012

Posted by in Healthy Eating

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A potluck dinner is a great way to bring people together who have an interest in eating healthier, trying new recipes and having fun doing it!

A couple of years ago I started a “Healthy Potluck” dinner club that met monthly at different homes.

Here is a sample invitation with the criteria of what to bring:

You’re Invited to a Healthy Potluck and Recipe Exchange!

Our goal is to bring people together who have an interest in eating healthier, trying new recipes* and having fun doing it.

“Healthy” food is defined as: Whole foods, whole grains, fruit, vegetables, healthy fats (olive oil, coconut oil, unsaturated fats), nuts and seeds.  Low fat meats, fish, chicken, turkey and dairy products may also be used, as well as low or no sugar foods. Recipes can be cooked or raw, from salads and soups to main courses and side dishes, and yes, desserts! (Avoid using white flour, saturated fats, and large amounts of sugar and salt.)

*Recipes can be emailed, bring one copy if you want it scanned to be sent out.
Bring plenty of the food you are bringing, along with some containers to take some leftovers home (unless we eat it all).

When: 4th Sunday of the Month; September 23rd

Time: 6:00pm

Please RSVP by September 19th and I will forward the address to you!

Get a few people together and enjoy some new healthy foods!

Love, Health & Happiness,

Phyllis

Get It Done Now – It’s Good For Your Health!

17 Monday Sep 2012

Posted by in Healthy Mind

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Are you a “get it done now or get it done later” person? Did you know that it takes more energy to not do something than to just do it, especially if you are going to do it anyway.

We rarely, if ever, think about the amount of energy we use to ward off not doing something we need to do.  Some people may call this procrastination or laziness. It doesn’t matter what you label it. Putting off doing what you need to do can negatively affect your health and well-being.

When we put off doing what needs to get done, by avoiding it and doing other, non-important things, internally we may be building increased levels of stress, worry, anger, resentment, and fear that we won’t get it done or feelings of inadequacy.

What would it be like if you just did the task or made that decision? What if you jumped in and got started on that project and avoided all of the associated stress? Or, what if you stopped all of the ways you keep “busy” doing other things and not feeling, while avoiding what you really need to do?

Try it today. Do something you’ve been putting off NOW!

Love, Health & Happiness,

Phyllis