Monthly Archives: October 2012

Yummy Yam Pudding

17 Wednesday Oct 2012

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4 medium size yams

1 acorn squash, cut in half and seeded

1/4 teaspoon cinnamon

1-2 tablespoons honey or agave sweetener (optional)

Preheat oven to 400 degrees. Bake yams and squash together by placing the yams on the top oven rack with foil below to catch any dripping, and place the squash, cut side down, on a foil lined baking sheet. Bake until both are soft (test by inserting a knife), about one hour, turning the yams after 30 minutes.

When cooled enough to handle, peel the yams and scrape out the squash from the outer shell.  Place in a large bowl, add the cinnamon and sweetener if desired.  Using a hand mixer, beat until smooth.

Enjoy warm or cold.

Makes 4 servings.

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Running on Empty

16 Tuesday Oct 2012

Posted by in Healthy Body, Healthy Mind

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My gas tank was on empty and the thought of having to push my car was stressful. How often do we think about how we push ourselves when we are running on empty?

Our vehicles have gas tanks and fuel gauges, and if we pay attention so do our bodies. If we don’t override our feelings we can tune into when we are hungry, tired or mentally fatigued. It is often said that people take better care of their cars than they do of themselves. So today, take a short break when you need to, fuel your body with healthy foods and water so it can function optimally, and go to sleep when you feel tired.

Love, Health & Happiness,

Phyllis

Happiness is…

15 Monday Oct 2012

Posted by in Healthy Mind

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When I was growing up I had this little book by Charles Schultz called, Happiness is a Sad Song. Happiness has to do with what meaning you give something. Some people are happy being sentimental, others are happy when they accomplish something, while others are happy when they are with friends or family.

Happiness is a choice. Find what makes you happy and warms your heart or makes you feel alive.

Here is part of my Happiness is … list:

Hearing my favorite songs

Peach color roses

Flannel pajamas

An outdoor meditation in the sunshine on a cool day

The turning of Fall leaves

What’s on your Happiness is… list? Type a few in the comments below.

Love, Health & Happiness,

Phyllis

I’m All Ears!

12 Friday Oct 2012

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When was the last time you felt someone give you their undivided attention? Our lives, and especially the lives of children today, are so busy, filled with things to do and places to be, that we rarely stop long enough to acknowledge each other, yet alone take the time to really listen.

Here are some suggestions to increase connections with people of all ages who matter to you:

1. Make eye-contact.

2. Stop what you are doing long enough to be present.

3. Schedule some one-on-one time to talk, laugh, play and have fun.

4. Give your full attention to the other person so that they may feel seen and heard.

5. Listen with interest.

6. Be curious and ask questions.

7. Put judgments aside.

8. Reply with kindness, encouragement or something positive.

9. Share your happiest moments of the day with each other.

Love, Health & Happiness,

Phyllis

Are You Getting Enough Folic Acid?

11 Thursday Oct 2012

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Are You Getting Enough Folic Acid?Folic Acid (Folate) is a B-Vitamin, and is important for the development of red blood cells that carry oxygen around your body and also helps maintain good circulation of blood throughout your body.

The consumption of natural foods high in Folic Acid plays an important role in prevention or reversal of many illnesses including heart disease, memory loss, and depression, to name a few. When the body gets the nutrients it needs and has good circulation, it can function optimally.

Here is a list of foods that are good sources of Folic Acid:

1. Greens/vegetables: romaine lettuce, spinach, asparagus, parsley, turnip greens, collard greens, mustard greens, beets, broccoli, cauliflower, summer squash, strawberries, papaya, green beans, cabbage, tomatoes, fennel, peas, kale, avocado

2. Beans: pinto beans, black beans, garbanzo beans, navy beans, kidney beans, lentils

3. Whole Grains: whole wheat, wheat germ, bran, brown rice, oatmeal, whole-grain breads and pastas, barley

Love, Health & Happiness,

Phyllis

 

Beet Salad

10 Wednesday Oct 2012

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3 large beets

water

1/3 cup white vinegar

1/3 cup olive oil

Preheat oven to 400 degrees. Wash the beets, cut off tops (try them steamed or sautéed) and place the beets and one tablespoon of water in enough foil to wrap each beet. Or place the beets in a covered baking dish with enough water to cover the bottom of the dish.  Cook the beets until soft, about 60-75 minutes.

When beets are cool enough to handle, the skin should easily peel off.  Slice beets into thick bite size pieces.  Place into a container and add red onions, vinegar and oil.  Mix well and refrigerate covered for several hours or overnight.  Serve cold as a side salad or on a green salad.

Have You Found The Lifestyle That Works For Your Body?

09 Tuesday Oct 2012

Posted by in Healthy Body

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Have You Found The Lifestyle That Works For Your Body?Many components make up a healthy body, including what we eat and drink, how much we sleep, some physical activity and relaxation.

Let’s look at each one:

1. What we eat and drink: A healthy diet, made up primarily of vegetables, fruits, whole grains, nuts, seeds and lentils has been shown to prevent and reverse diet related symptoms and diseases. Also, since our bodies are made up mostly of water, it makes sense to make this our “beverage of choice.”

2. Sleep: Recent research has shown how important sleep is for our basic functioning and the ability to reach and maintain a healthy body weight.

3. Physical Activity: Movement helps with circulation, burning calories, increasing your metabolism, building agility, stamina and strength. It can also improve mood, blood pressure and build a strong core and back.

4. Relaxation: For some people a regular practice of meditation, deep breathing, Feldenkrais or yoga serves as a way of relaxing the body and the mind.

Love, Health & Happiness,

Phyllis

You Don’t Have To Go It Alone

08 Monday Oct 2012

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Many of us are so used to facing challenges alone, unaware of the fact that there are probably hundreds, if not thousands of other people just like you.  No matter what you are dealing with, be it major or minor, there are ways to get help and support.

Professionals consult with peers, so why shouldn’t ordinary people reach out to get help when life gets tough? There are classes and support groups for almost everything that creates disharmony in your life. Fortunately, with access to the internet there is a tremendous amount of information available (although it may not always be accurate so check your sources). There are classes, meetings, support groups and therapy groups where you can get ideas, suggestions, connect with others, and be heard and understood.

Love, Health & Happiness,

Phyllis

Make-Believe For Adults and Children

05 Friday Oct 2012

Posted by in Family Fun

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Play is an important part of childhood development and has also been shown to have a positive impact on adults. One form of play is pretending to be someone or something that you are not.  Young children may make-believe they are an animal, a doctor, a mom or dad. Older children and teens might have fun taking on the role of a favorite athlete, movie star, television character or singer.

When we “try on” a new identity, especially of someone who we admire for their positive characteristics, it can build confidence and a positive self-image for children and adults.  It may even help a child or adult get through tasks they don’t like to do.  Imagine being a pirate looking for buried treasure as you clean out a drawer or closet, or your child pretending to be a teacher as they read to their favorite stuffed animal, younger sibling or a parent. As you and your children cook dinner, you could pretend that you are in a cooking competition like the ones on television.

One way to increase the amount of physical activity your family gets is to pretend you are a top athlete in your favorite sport, scoring, breaking a record, or winning a game. The most important part of playing make-believe is having fun, and who knows, you just might find that you really are talented at what you are pretending to be!

What or who would you like to “make-believe” you are today or for part of the day?

Love, Health & Happiness,

Phyllis

How to Simplify Your Weekly Food Preparation

04 Thursday Oct 2012

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With a little planning ahead and food preparation, eating healthy meals and snacks is easy! Back when I was 19 years old, and made the choice of changing the way I ate to lower my cholesterol, I figured out how to simplify the process of what I was going to eat by cooking in large quantities and freezing a lot of what I made to eat during the coming days and weeks.

Here are some suggestions:

1. Select a few recipes to prepare. I usually choose one or two different soups, (click for a vegetable soup and a lentil soup) and make a big pot full of each.  Once they are cooled, keep some to eat during the week and freeze the rest in labeled containers.

2. Cook multiple servings of brown rice, quinoa, other whole grains or lentils. These all will keep in the refrigerator for up to a week or can be frozen.

3. Precook vegetables by steaming, sauteing, baking or roasting.  They will keep in the refrigerator for 3-4 days or can be frozen. A large batch of steamed broccoli can be warmed up as a side dish or served cold on a salad. Baked yams can be eaten right out of their skin as a side dish, in a salad or even for dessert.

4. Pre-cut raw vegetables for snacking, to put in salads or to take “on-the-go.”

Once you have some vegetables and grains prepared, you can easily combine them to make a quick and easy meal to eat at home or away while at work or school.  These combinations often taste good eaten hot or cold. Add a salad and some fruit to your prepared soup, vegetables and grains and you will easily be eating healthy.

Love, Health & Happiness,

Phyllis