Monthly Archives: October 2012

Vegetable Medley

31 Wednesday Oct 2012

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1 teaspoon olive oil

2 cloves garlic, minced

1 onion, chopped

1 red bell pepper, cut into bite sized pieces

1-2 zucchini, sliced

1/2 bunch asparagus, cut into 1 inch pieces

1 bunch broccoli, cut into small pieces

1/4 head cauliflower, cut into bite size pieces

1 handful green beans, cut into 1 inch pieces

Heat olive oil in a large skillet.  Add garlic and cook until fragrant.  Stir in onion and saute for 3 minutes.  Mix in remaining vegetables and cook covered, stirring occasionally, until vegetables begin to soften.

Serve as a side dish or over whole wheat pasta, or brown rice.  Top with sauce if desired.

How Are Your Teeth?

30 Tuesday Oct 2012

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Yesterday I went to the dentist for a cleaning. There were many years in the past, when I didn’t floss regularly and my family knew that I would be going to the dentist soon, because that’s when they would see me floss.

I believe I was able to “skate by” because of my otherwise healthy lifestyle and eating habits. Flossing removes bacteria and plaque that form on your gums and teeth, and when you don’t floss, not only do you put yourself at risk for gum disease and cavities, but you may also be putting your entire health at risk since plaque and bacteria can be absorbed into your blood stream via your gums.

Several studies have linked gum disease with heart disease. So if you haven’t flossed in a while, be gentle as you begin.  If your gums bleed when you brush your teeth or floss, after a few days the bleeding should reduce or stop.  If not, you probably should see your dentist and be checked for gum disease. And if you haven’t had a cleaning in over 6 months, it’s time!

Love, Health & Happiness,

Phyllis

Life Lesson From the World Series Champs

29 Monday Oct 2012

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We can all learn something from the success of the San Francisco Giant’s World Series win last night, even if you aren’t a baseball fan or into sports!

Imagine how your life would be if the best was brought out in you.  If you believed in yourself, to be your authentic self, humbly showcasing your gifts and talents. If you had unwavering faith that you could overcome obstacles and didn’t let doubt enter your mind. If you could be yourself, be all that you could be and have the support of your team.

While watching interviews of Pablo Sandoval, (pictured) after being awarded MPV of the series, and other players, I was in awe of how they all seemed to be part of something much bigger than each of them individually, and they focused on the team effort, not their own.

Life isn’t lived in isolation.  Like a baseball team, it’s not about you. It’s about the team, at home, at work, and in your community. Everyone does their part. Bring your team together and encourage each person to perfect and express their gifts, talents and skills. Bring out the best in each other. Play hard and have fun. Be gracious when you win. Enjoy the moment, take it in, feel it and celebrate!

Love, Health & Happiness,

Phyllis

Have You Ever Put Yourself in a Time-Out?

26 Friday Oct 2012

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Have You Ever Put Yourself in a Time-Out?Time-outs are generally thought to be used with children, yet they can be very useful for adults too!  The purpose of a time-out is to take a break from a situation, usually to calm down and then to be able to think about the situation.

When an adult wants to take a time-out, it is respectful to let the other person or people, even your children, know that you are taking a time-out/a break to calm down and think, rather than walking away or storming off.

Just like for children, adult time-outs should be short, about 10-15 minutes.  Then check in with the other person.  If you are not ready to resume the conversation then you might propose to table the topic until later that day or the next day, to give yourself time to get clear on what your position is and what you really want to say. This can be used when you need time to think about a punishment for a child, when you are feeling overwhelmed and can’t think clearly, when you feel too emotional to make a wise decision, or when a decision needs to be made and you are feeling pressured.

A time-out can be taken in a quiet room, this includes the bathroom, or sitting or walking outside.  It is best not to go for a drive when you are feeling emotional and may be unable to focus, although it would be okay to sit in your car to take a time-out.

It’s good modeling for your children to see you use time-outs for yourself, as a good thing to regroup your thoughts and feelings, rather than as a punishment.

Love, Health & Happiness,

Phyllis

Boost Your Immune System

25 Thursday Oct 2012

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When we take good care of our bodies, we may be able to ward off germs that are in our environment resulting in cold or flu symptoms in people with weaker immune systems.

By eating between five and nine servings of fruit and vegetables a day, at least one serving at every meal and snack, we keep our bodies fueled with vitamines, minerals, antioxidants and phytonutrients.

Produce highest in antioxidants, vitamin C, E and beta-carotene include: sweet potatoes, yams, spinach, kale, broccoli, asparagus, cauliflower, snow peas, green peppers, red peppers, yellow or orange peppers, carrots, tomatoes, collard greens, chard, pumpkin, avocado, oranges, grapefruit, strawberries, kiwi, mangos, blueberries, raspberries, papaya, apples, pears

Build your meals and snacks around fruits, vegetables, whole grains, beans, lentils, nuts and seeds, for a strong immune system.

Love, Health & Happiness,

Phyllis

Celery Barley Soup

24 Wednesday Oct 2012

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6 cups vegetable or chicken broth

1 cup onion, chopped

5 cups celery, sliced and divided

1/2 cup celery leaves, chopped

1 teaspoon thyme leaves, crushed

1 bay leaf

1/3 cup pearl barley

salt and pepper to taste

In a large soup pot, bring broth to a boil.  Add onion, 3 cups celery, celery leaves, thyme and bay leaf.  Bring to a boil and simmer covered for 30 minutes.  Remove bay leaf. Puree soup in a blender in two batches.  Return puree to the soup pot and bring to a boil.  Add the barley and simmer covered until barley is almost tender, about 25 minutes.  Add the remaining 2 cups celery.  Simmer covered until celery and barley are tender, about 5 minutes. Add salt and pepper if desired.

Take a Stretch Break

23 Tuesday Oct 2012

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Too much sitting, especially at the computer, can cause our bodies to become stiff, sore and lethargic.  Have you noticed your posture when you sit for hours? Our bodies were designed to move, not sit at a desk for extended periods of time.

Take a stretch break every hour, walk around, gently reach for the sky, do shoulder shrugs, march in place, walk a flight of stairs or go outside for a 5-minute walk.

Taking a stretch break not only improves circulation, it gives your body a break from being in the same position doing repetitive work.

Love, Health & Happiness,

Phyllis

What Good Does Anger Do?

22 Monday Oct 2012

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AngeWhat Good Does Anger Do?r gives us a cue that something isn’t right and the energy to do something about it. Anger is felt when something isn’t the way we want it to be.  It could be about a personal, family or work situation, or how someone is treating us. It could also be about a social injustice or societal cause.

The surge of energy that accompanies anger is important to recognize as useful for problem solving. It is best to channel this energy into something productive rather than destructive.  For example, seeking out help or support in dealing with family conflicts, searching for a new job or career, taking the time to figure out options, or getting involved in making a difference on a social cause or health issue.

When you aren’t sure what to do with all that energy from feeling angry, put it into something physical, such as house cleaning, running, jumping jacks, or stair climbing. Then see if you can come up with some ideas to address your situation.

Love, Health & Happiness,

Phyllis

Sticker Charts For Children and Adults

19 Friday Oct 2012

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Sticker charts have been used for everything from potty training to doing chores.  Perhaps you used them as a child, or with your own children, to focus on homework, bathing or good behavior. It can take a while for kids to learn how to care for their bodies, become aware of their actions and keep track of their belongings, and sometimes they need reminders once they learn.

A sticker chart can be a fun way for children to learn and develop good habits. It also teaches children how to create routines that they will use in adulthood.  At the end of each week, or when a child gets a certain amount of stickers or stars, they usually earn a reward. I highly suggest that the reward be non-food related. For reward suggestions, read Rewards for Kids and Teens.

While you are at it, you may want to make a sticker chart for yourself.  It could include exercising or some form of physical activity, eating 5 or more servings of fruit and vegetables, daily meditation, reading for 20 minutes, journal writing, going to bed by a certain time, or any other healthy habit you want to focus on.

Have fun with it, praise each other for your efforts during the week, and remember to reward yourself too!

Love, Health & Happiness,

Phyllis

Vegetable of the Week

18 Thursday Oct 2012

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While it is wise to eat a wide variety of vegetables, it is cost effective to build meals around fresh, seasonal, reasonably priced produce.  By selecting one or two primary vegetables, it allows you to prepare a larger quantity to use for multiple meals.

Here are some examples using broccoli or asparagus:

1. Cook the vegetable: Broccoli and asparagus can be steamed, stir-fried, or cooked briefly in boiling water. In addition, asparagus can be grilled.

2. Use the cooked vegetable as a side dish, on salads, serve with brown rice, quinoa, lentils, or whole wheat pasta. Add to store-bought soups or make a quick soup with broth, the pre-cooked vegetable and brown rice. Pre-cooked vegetables can be also be used to make homemade burritos or quesadillas, or an omlet.

3. Use raw broccoli or asparagus in homemade soups. Make a broccoli salad, or serve raw broccoli on salads, with hummus or a salad dressing.

Love, Health & Happiness,

Phyllis