The Quest for True Beauty

True beauty touches on all aspects of mental, physical, and spiritual health. Everyone longs to look and feel their best. Some do so for questionable motives, (Oh, aren’t I beautiful?) while others to overcome illness, or simply for a healthier lifestyle, respecting our Lord who designed us.

How do we become a totally healthier Creation?

Mentally: Forgive

Find Peace. One of my patients, a young woman, looked so much older due a spiteful attitude. She refused to forgive someone from twenty years ago. The one she disliked went on with life, oblivious to the rancorous attitude against her.  Who did it hurt more, my patient or the recipient?  Of course my patient!

Our energy level reflects on our faces.  Retaining an unforgiving spirit only manages to destroy the one holding it. That’s exhausting!

Spiritually: Reduce stress   

Occasionally I’ve been told, “Wow, you look tired today.”Immediately any energy I had left escaped because I thought, “Gosh, maybe I am.” Relax, stress adds years to your face! Find ways to de-stress through Bible meditation, aromatherapy, soft music, fresh air activities, bubble baths, sit on the beach, or massages.

A peaceful, contented demeanor makes one look and feel younger. (They also attract happy friends.)

The most perfect way to become stress-less is to cast your cares on the Lord. “Be anxious for nothing,”  (Philippians 4:6. )  Learn to rest in the fact that God controls our destiny and He only desires what’s best for you, so do His Will.

Physically: Honor your body

God loves the “beauty-challenged” as much as he loves Miss Universe for God looks at the heart.

“The LORD does not look at the things people look at. People look at the outward appearance, but the LORD looks at the heart.” (1 Samuel 16:7)

To honor Him, become your best physicological self.

Increase water: 

Many believe we drink water only to fill us up and reduce hunger pains. Well partially, but there are so many practical reasons to drink water daily. I won’t go into detail here but please use my search engine above to discover all the important reasons why water is essential for healthy living.

Water not only bathes your skin in moisture, it removes toxins from your body which could appear on the surface of the skin as blemishes. If you can’t stand water, then drink green tea.

Increase collagen production by eating nutritionally balanced!

Collagen is a protein that firms the skin and reduces sagging. As we age we lose collagen in our skin. But some foods will actually increase collagen production and fruits and vegetables contain protein too: spinach, broccoli, cabbage, red peppers, strawberries, beets, tomatoes, oranges, cherries, apples, walnuts, beans and guavas among others.

Reduce inflammation:

Cut down on sugar and junk foods which cause inflammation. Choose foods that are filled with antioxidants, vitamin A, E, and C.

Consume omega-3 fatty acids.  Those dieters who restrict fat run the risk of depleting not only the brown fat that protects vital organs and your heart muscle, but risk having sallow complexions. By consuming too much fat, one risks high cholesterol and triglyceride levels which can produce a greyish hue to the skin tone.

Great selections are salmon, shrimp and other fatty fish, milled flaxseed, walnuts, tuna, cauliflower, Brussels sprouts, kidney beans.

Forget about starvation and “dieting.” That robs nutrients from the skin! Learn how nutrients metabolize within the body’s physiology to create youthful health.

Real beauty truly begins from the inside out.  Forget the over-promising, nearly $150 billion “miracle” cream industry, eat right and start looking younger. Become a New Creation. 2 Corinthians 5:17 and feel beautiful inside and out.

 

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Common “Secrets” to Increasing Vibrancy

  “But we have this treasure in jars of clay, to show that the surpassing power belongs to God and not to us.  We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed;” (2 Corinthians 4: 7-9)

No one wants to lose vibrancy as we age.  Unfortunately, natural aging is the second law of thermodynamics. This scientific law states: ‘everything is winding down.

That alone would convince me that evolution is bunk. How can evolutionists believe we are evolving to a higher being if they also believe in this fundamental law of physics?

Thanks to Adam, we are resigned to live within this fragile clay jar until God calls us Home.

Some accept aging gracefully but I’m not one of them. I want to live as energetically and actively as possible while honoring my temple of the Holy Spirit! Consuming healthier food, which improves our mood and vitality level, is one way to do that.

Here’s how we all can live life more vibrantly:

1. Consume higher quality foods.  If you never changed the oil in your automobile but then drove it 55,000 miles, how would it respond? Not very well. Consider how your heart feels as it pumps blood through miles of blocked arteries to run your engine after it’s been clogged by chemically-processed, fattening food. Visualize all that sludge creeping through your veins. Yuck.
2. How energetic do you feel when you’re ill or are fighting the pain of arthritis? Not very! Omega 3’s3 also boosts the immune system and is anti-inflammatory. (You’ll be able to hold onto that exercise equipment without cringing.) By consuming Omega 3’s instead of saturated fats, you’ll be lubricating your metabolic engine. Where can you find these vital nutrients? In olive and canola oil, halibut, wild-caught salmon, tuna, oysters, trout, eggs, yogurt, peanut butter, oatmeal, walnuts, milled flaxseed, pasta, Brussels sprouts, spinach, kale and cod liver oil.
3. Snack on berries and other colorful fruit!  Strawberries, blueberries, blackberries, raspberries, cherries, red grapes (resveratrol), plums, oranges, or other fruit.
4. Consume more fish, especially salmon, because it restores brain cells and fights dementia. You’ll remember those funny stories you want to tell your grandchildren.
5. Eat breakfast! Consume a good high (5+ grams) fiber cereal: Shredded Wheat, Great Grains, Grape Nuts, and Raisin Bran. Fiber naturally rids your body of toxins and restores natural energy balance. Increase your fiber naturally through whole grains, legumes, vegetables, and fruits!
6. Drink more water. Water plumps up your arteries and removes dangerous toxins out of your system, restoring one’s energy and mental clarity.
7. Coffee, green tea, a glass of red wine, and dark chocolate all contain powerful antioxidants. Recently conducted studies have shown these can ward off dementia.
8. Spice up your life with herbs and seasonings: curry, cinnamon, mint, parsley, turmeric, tabasco, paprika, garlic, and virtually any seasoning except salt. (Blood pressure tends to rise over your lifetime.)  Seniors sometimes lose their sense of taste and tend to eat blander foods but spices stimulate brain cells, releasing serotonin; another feel-good neurotransmitter!
9. Add low-fat dairy and dark leafy vegetables for calcium.  Did you realize that skim milk actually has a higher protein percentage than other milk?  Calcium is extremely important for shrinking and thinning bones.  Add a walk, weight-bearing exercises, and consume 1200 mg. of calcium and one 1000 IU vitamin D supplement daily. But please take them with food to absorb nutrients.
10. Put on a Smile! True beauty comes from within. A positive attitude makes others want to know you! Surround yourself with friends. Praise God for the precious life He gave you!

Praise God for providing common sense. Your Choice.

Wanna Lose Weight Faster?

People ask me all the time, “How can I lose weight faster?”

“Besides hard work, determination, and remaining self-disciplined?” I ask. “Well, I can think of one way: consume fiber.”

Why do I believe that consuming fiber is one of the most important factors in losing weight? I’ll explain. The common denominator in vegetables, fruits, and whole grains is FIBER. No matter how tough that steak was last night, there’s no fiber in protein or fat. (But I bet it slowed the “fork down, spoon down” process, right?)

Most nutrients are dispersed through the digestive tract. If you fail to dispatch the proper nutrients, let’s say magnesium, your hypothalamus (your brain’s metabolic traffic cop) will nag you until it directs you to that scrumptious-magnesium-containing-piece-of-chocolate! By absorbing proper nutrients, it won’t . . .  unless you’re eating due to emotional reasons.

When you slow down the chewing process, enzymes are broken down and nutrients are absorbed/dispersed mostly through your small intestine. Having a clean digestive system will jump-start your metabolism.

Consider this illustration; if you have a garbage disposal in your home and nonchalantly threw scraps of food particles into it but never turned it on, what would happen?  It would build up, attract bugs and start to smell, yuk!  And then when it was finally turned on, it would start grinding so slowly that it might even stop if it was too clogged.  Then you would have to snake the trapped particles or use something to unclog it.

This is a description of how our intestinal system works as well. When one consumes a diet of meat, fats, junk food, and low-fiber foods, the intestines get clogged.  It’s harder to move those foods through the colon because food just kinda sits there.

Since our bodies can’t absorb nutrients that are vital to life, no amount of “dieting” will produce health! Your hypothalamus nags us to eat more food in search of much-needed nutrients, thus you eat more calories but absorb fewer nutrients.

Strive to eat more fiber and keep your entire system working on less!  You’ll have more energy, clearer skin, and less disease.

So what’s fiber?

God told Adam in Genesis 1:29 “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it.  They will be yours for food.”     Wow! How smart is God?!!!

There are two kinds of fiber, soluble and insoluble. Sometimes fruits, vegetables, and whole grains include combinations of both.

Soluble fiber; think of it as Liquid Plumr. It turns into a gel that helps lower our treacherous LDL cholesterol.  Think apples,  oranges, pears, beans, and oats, which are excellent sources of soluble fiber.  Soluble fiber keeps our blood sugar levels steady so it’s easier to stand up to temptations.

Insoluble fiber stays intact, it doesn’t break up as it travels through your system.  Think corn which basically exits intact. Fruit skins are insoluble fiber. Insoluble fiber draws water into the intestines, making stools bulkier and easier to pass. It’s like Roto-Rooter.

If you ever dropped pizza crust or a piece of whole grain bread into the sink and watched it swell as the water touched it, that’s what happens to fiber in your system. Fiber expands, creating a feeling of fullness.

There are seven forms of fiber: pectin, bran, cellulose, hemicellulose, lignin, guns, and mucilage. I won’t bore you with all the details. Rest assured though, if you eat 60% of your daily calorie intake containing fruits, vegetables, and whole grains, you’ll reduce your risk of colon cancer, heart disease, constipation, obesity, hemorrhoids, and many other diseases. Remember, a man reaps what he sows, so strive to eat healthier!

Caution:

1. Increase fiber gradually.  Excessive fiber intake may decrease the absorption of zinc, iron, and calcium as well as promote more gas.
2. Build up to 25-35 grams of fiber each day.  4 grams = 1 teaspoon.
3. I highly recommend getting fiber from Mother Nature, not fiber laxatives due to possible electrolyte imbalance or laxative dependency.
4. Take vitamin and mineral supplements separately from the fiber.

 

The Benefits of a Biblical Diet

Would the God who loves us, do anything to harm us? Discipline yes, but He is a loving father who only wants what’s best for us. Therefore, when He tells us that any food is fine in moderation, (1 Corinthians 10:23) it basically means eat anything as long as we don’t idolize it. (Of course, one wouldn’t purposely consume poisonous mushrooms for example, so let’s not pose foolish observations.)

Naturally, in Biblical times the world didn’t have fast food and I avoid it as much as possible. We arrived home after six years in Europe in 1983. We were shocked by the overweight American population. Why? Fast food abundance! Sure, I’ll purchase fast-food once in a while. But mostly, I’ll follow the plan God set down from Genesis 1:29 & 9:3.

We can certainly learn a lot from the Bible about what is beneficial.

When we think of the biblical diet of Jesus, we think of loaves and fishes. The bread during biblical times contained healthy nutrients like barley, wheat, and flax. Today’s white bread makes a better eraser than food. (Hardly any fiber and useless carbs.) Fiber allows insulin to be released more slowly into our system, keeping our blood sugar stable.

A few decades ago, creating one’s own Ezekiel bread was the rage. Ezekiel bread contained all of the original bran, germ, and endosperm of the grain. Today it’s hard to find nutritious bread but wholesome fibrous bread with 3+ grams of fiber is acceptable. The fact is that 80%+ of everything we consume should be nutrient-dense. That keeps our bodily machine running efficiently.

In Daniel 1, Daniel followed a vegetarian diet and remained healthier than the others in Nebuchadnezzar’s court.

Most vegetables create an alkaline environment which prohibits cancer cells and other diseases from festering. Broccoli, cauliflower, cabbage, and kale all contain these powerful chemicals. Dark leafy vegetables contain chlorophyll which detoxifies and protects the body from aging.

With a vegetarian diet, few vegetables contain Vitamin B12, needed for brain function. Try mushrooms, potatoes, and butternut squash. Otherwise, take a vitamin or add eggs, fish, or cheeses to your diet.

Occasionally I hear, “I don’t eat any fat.” You should. One needs good fat to energize the fat vitamins, A, D, E, and K. In biblical times, people consumed primarily olive oil. It’s anti-inflammatory and rich in antioxidants. (Great for arthritic conditions, as well as the heart, bones, digestive system, and brain.

We also need omega-3s. Remember fish was touted as brain food. It improves short-term memory and staves off dementia! Any fish is great but especially eat salmon, shrimp, oysters, mussels, and tuna.

God also instructed Adam to consume nuts and seeds. Add milled flaxseed and walnuts to Greek or any other good-quality yogurt. (“But Ellie, nuts are fattening!!!”) Sure, too many might be, but remember everything’s fine in moderation.

All nuts contain good healthy fats and other nutrients that benefit the heart, eyes, brain, and skin, and prevent chronic disease. Nuts also contain protecting chemicals that prevent bad cholesterol from absorbing into the bloodstream.

I urge you to use lots of herbs and seasonings: garlic, turmeric, oregano, basil, red pepper flakes, rosemary, lemon, and thyme, instead of salt. These are all beneficial. I use lots of cinnamon which has antioxidant, anti-inflammatory, antidiabetic, and antimicrobial properties as well. It’s great on cereals, and yogurt, and even makes coffee enriched.

Eat for enjoyment but always remember God’s encouragement: “So whether you eat or drink or whatever you do, do it all for the glory of God.” (1 Corinthians 10:31)

Staying Young-At-Heart Forever

As the Bible professes, real beauty comes from within!

Proverbs 31:30 ” Charm is deceptive and beauty is fleeting; but a woman who fears the Lord is to be praised.”

Focusing on eating nutrients, not calories, you’ll think more clearly, look healthier and feel younger! Whether you are an athlete, businessman, fashion model or housewife, you should strive to be your best for God’s glory as a believer!

There are natural enemies who hope to distract from that goal. Junk food produces free radicals.

Free radicals are unstable oxygen molecules that destroy healthy cells by causing premature oxidation and aging. Free radicals steal oxygen from the healthy cells! To fight free radicals, we continually need to eat as many antioxidants as possible.

Need proof? The next time you eat an apple, slice off two small pieces.  Let one sit there for a while and on the other piece, sprinkle some lemon juice over it. You’ll see the first begin to brown, an example of free radicals, while the second one stays fresh. It’s the lemon juice that does the trick, it’s an anti-oxidant.   So are Beta carotene, vitamins A, E, C, selenium, quercetin, coenzyme Q10, lycopene and other “50-cent” words.

Long ago, women drank a glass of water with lemon each morning. It got rid of toxins and their skin glowed. That would be a great morning routine to start again since we tend to ingest so much junk and processed foods these days.

What do women usually complain about most?  Age and wrinkles right? We spend a small fortune on face creams when if we only ate better, we’d save a lot of money.

Avoiding Wrinkles:

Scientists conducted a study of elderly people living in Greece, Australia and Sweden and found those whose diets included high amounts of fruits, vegetables and legumes had fewer wrinkles. (I’d add salmon or other fatty fish to that list.) In contrast those countries (USA anyone?) who consumed a diet high in meat, dairy, sugar and butter were linked to more wrinkled skin. It makes sense because the harder your body must work to sustain its systems through clogged pathways, the more worn out it becomes.

As we age, the body loses its ability to absorb nutrients in the gastrointestinal tract. We tire easily, can’t think clearly, feel sluggish and our skin looks haggard. This usually is due to a build up of toxins in the body.  We need to flush out our system so we can absorb nutrients again.

Try consuming cleansing foods with a high water and nutrient content.  Green leafy vegetables, kale, green teas, alfalfa, asparagus, fruits, etc.  If you have a juicer, try juicing for a few days. This detoxified the liver, allowing it to metabolize fat.

Caffeine is a natural diuretic and although fine in moderation, will deplete water from the skin. So definitely cut down consumption.

Salt pulls water from the cells and makes us look older, more tired and places bags under our eyes. Hydrate with water!

Vitamin C, zinc and copper foods restore elastin and build collagen in your skin. Good news, dark chocolate contains copper . . . but so does broccoli.  Consume vitamins E and C together to repair sun damage. Alfalfa, brown rice, soybeans and green leafy vegetables contain silica which is beneficial for collagen formation as well. Eat lots of dark fruit such as blueberries, blackberries, strawberries and raspberries.  Packed with vitamin C, it builds and restores collagen found in the skin.

I guarantee you’ll feel energetic and so much healthier eating for nutrients! You’ll become a New Creation – beautiful inside and out! 2 Cor. 5:17.

Omega 7’s “It’s All Greek to Me!”

What did we ever do without the internet? Well some days I’d sure like to know!

A few weeks ago, our internet went down. So trying to be helpful, I called our internet provider, intending to have it running normally by the time my husband returned from work.

Isn’t it frustrating discussing internet challenges with a technician over the phone when one isn’t a tech herself? And if that’s not enough hassle, why do we need to repeat the same info to yet another person on the other end of the line, as we did to the first and second representative! Why?

“Do not lack diligence; be fervent in spirit; serve the Lord. Rejoice in hope; be patient in affliction; be persistent in prayer.” (Romans 12: 11-12)

Remind me never to pray again for patience, for God has a strange way of teaching me that characteristic.

Understanding Technology:

So back to my computer challenge: unless I knew computer terminology, which I don’t, I was at a loss. Yes, I told her, I checked the connections. Yes, I’d find the modem model number for her . . . eventually. Huh . . . what do you mean, what else did we have connected to the modem? Beat’s me. Had she meant that particular computer terminal or connections to all the other devices throughout the house???

Finally I did what every other sweet, helpful wife would do, I sighed, “I don’t even understand the technology you’re asking about. I’ll just have my husband call you when he returns from work. Thank you for your time.”

If we don’t understand technology, it’s all Greek to us, isn’t it? If we don’t keep up with new technical jargon, we tend to get confused quickly.

Nutritional facts can get confusing when they are updated quickly too. My occupation is continually being updated.

For example, at a seminar I conducted Monday, a very nice gentleman came up afterwards and asked, “I know you were talking about omega 3’s but what about omega 7?”

Such a simple question and yet I didn’t actually know what he was asking for. I apologized, saying I wasn’t familiar with it, but would read up and discuss it next week.

At home, I found Omega 7’s were harvested from Sea buckthorn. Now that was a plant I was familiar with since the 1990s.  I knew it in nutritional textbooks as “palmitoleic acid.” But I hadn’t heard this new classification.

In fact, the ’90s, produced a plethora of new miracle plants and herbs including Pycnogenol, Colloidal silver, Glutathione, Allicin, Grape seed extract (GSE), Chromium picolate, Ginkgo biloba, Ginseng and other popular items gathered from various rain forests and Oriental medicine. Some have become mainstream while others have thankfully been debunked as unsafe (like Ephedra.)

Over time, Sea buckthorn obtained the name “Omega 7.” Well, Omega 7 is a powerful fatty-acid which will assist in reducing inflammation, improve circulation, digestion, heart disease, wound healing, weight loss and it’s anti-aging. (It also contains omega 3’s and 6’s.)

Although it is classified as a trans-fat, it works similarly to eggs and shrimp which mysteriously reduce the bad cholesterol in our system while raising the good.  Omega 7 are also found in Macadamia nuts, olive oil, butter, cheddar cheese and Sea buckthorn supplements at your local Walmart.

I urge you to research any product before you haphazardly follow some false diet guru who tells you what your “itchy ears want to hear” and pop supplements Above all, we shouldn’t want to harm our earthly temple.

“Do you not know that you are God’s temple and that God’s Spirit dwells in you?”  (1 Corinthians 3:16)

The Benefits of Spicing Up Your Life!

“Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.” (3 John 1:2)

Many people are “sunny personalities,” tying their moods and energy to sunshine. To me, the grey, overcast days are much worse than the cold ones.

When depressed, the mind appeals for relief. People tend to gravitate to comfort foods but that simply puts on the pounds. Instead of reaching for chocolate pudding or potato chips, how about going for something producing healthier results?

First turn to Scripture and what truly brings Joy to the soul, Jesus! Then go to God’s Healing Garden:  Hot spicy foods improves one’s mood naturally. (Drugs and alcohol don’t!)

The chemicals in spicy foods have so many medicinal factors to improve health; it’s hard to know where to start!

Let’s look at cravings:

1. When one is mired in a depressed state, it craves happiness.
2. When one is in pain, they tend to seek out emotional relief found in comfort foods.
3. When our bodies are exhausted, it requires food (water)for quick energy.

That’s when we should turn to hot spicy foods!

Whenever one consumes horseradish, hot sauce, salsa, hot peppers, hot mustards, wasabi and Chili spices, it affects the brain’s neurotransmitters. (Just a fancy word regarding how the nerves send messages to each other.)

When our brain communicates its desire for relief from pain, depression or lethargy, it sends out a signal. Then tiny chemical “firemen” answer the call, running in with fire hoses blasting our brain with the feel-good neurotransmitter serotonin. “Aah” you sigh, “I feel so much happier and more energetic now.”

So, I add hot spices not only to Chili, pasta, Oriental foods and soups but even special wine sauces, tomato juice or chocolate for a boost of happiness. (Chili spice in chocolate??? Try it, it’s amazing! Probably dating back to the Mayan culture?)

Haven’t lost weight recently, no matter how much you exercise or cut down? Chili’s affect one’s metabolism by revving up your internal engine. Consume a week of smaller, spicier meals and see how the pounds decrease.

Hot spices burn off calories because the heat one feels is the energy needed to consume them. Fascinating, right?

This knowledge doesn’t give you a license to eat more, mind you! Use restraint and discipline. Anything that makes one feel good can become addictive. I say this because hot, spicy food is my trigger food. It’s tough for me to stop gobbling down salsa and chips at a Mexican restaurant.

However, it should naturally curb your cravings because it sends out a blast of overwhelming flavors, fooling the brain into believing it has eaten more than it has and voila’, you find you’re not as hungry.

Chili peppers contain capsaicin, a natural immune system protector.

Experiencing a cold? Chili’s are a natural decongestant and expectorant. Anything that will make one’s eyes moisten will also open up the lungs and sinuses. Reach for the hot peppers, horseradish or spiciest salsas! Hot wings or General Tso’s Chicken anyone?

People spend a fortune on over-the-counter drugs when it’s right in your refrigerator. So when you’re experiencing arthritic or muscle pain; or coming down with a sore throat, reach for the hot Tabasco sauce and add a few drops in your chicken soup or sauces.

So many remedies, so little time! I haven’t even begun to discuss how hot peppers contain antioxidants which keep us young, neutralizes free radicals, protects us against heart disease, strokes, cell damage, cancers and other illnesses. That’s for another post!

Yes, Praise God, He definitely provided natural relief!

 

 

 

 

 

 

Nutritional Choices For Increased Mental Performance

 Choose foods wisely! It makes a world of difference in your mental and physical health.

If you consume junk, your body and brain will perform like a sluggish machine! Does any machine work efficiently when it labors to perform?  No.  

We want to keep our arteries clean and pliable so the blood-flow to the brain and heart isn’t clogged and can work efficiently. So if we would like to retain our “smarts” for a little longer, we shouldn’t treat our brain so carelessly either.

The Greek physician Hippocrates, once stated: “Men ought to know that from nothing else but the brain come joys, delights, laughter and sports, sorrows, griefs, despondency, and lamentations.”

I would have agreed except for the fact that he said, “nothing else but . . .” I’m sorry to disagree with the great Hippocrates but I must give proper creditto God for our soul and spirit too.

True Health also comes from the heart: “A joyful heart is good medicine, but a crushed spirit dries up the bones.”  (Proverbs 17:22)

Consuming proper whole foods however, does maintain a healthy pH acidic/alkaline balance. When you feel physically and mentally fit you’re happier and from that comes a more joyful countenance.

Here are some foods you should always add routinely to your weekly diet for proper mental and physical health:

Garlic protects our brain neurotransmitters, enhances memory retention and increases blood flow. The Israelites craved this wonderful bulb. “We remember the fish which we used to eat free in Egypt, the cucumbers, the melons and the leeks and the onions and the garlic.” (Numbers 11:5)  All brain food!

Increase good fats. Too much of the wrong kind, like saturated fat, will harm because the body works harder trying to fulfill its basic mechanics, resulting in higher blood pressure, diminished energy and even less brain power. Rather choose monounsaturated fats such as  olive and canola oil and omega 3’s.

Omega-3′s refer to omega-3 fatty acids. Fatty acids are the ‘building blocks’ of fats just as amino acids are the building blocks of protein. They are vital nutrients for the brain.

Omega-3’s are used to regulate blood clotting, build cell membranes, protect the nerve’s myelin sheath and support cell health.

Good fats such as olive oil, flaxseed, salmon, tuna, trout, sardines, anchovies, avocados  will prevent the blood from stickiness, potential blood clots, strokes and heart attacks. What’s good for your heart is good for your brain!

As our brains age, the neurons can’t talk to each other as easily as they once did. Open up the blood-brain barrier with inflammation fighting foods:

Vitamin E found in green leafy greens, wheat germ and walnuts lowers cholesterol and provides anti-clogging powers.

Vitamin C:  Not only does this vitamin help create collagen, thus making us look younger, it also neutralizes free radicals and strengthens blood vessel walls. Cantaloupe is one of its best sources.  So are strawberries, sweet red peppers, cabbage, broccoli, lemons, limes, oranges and tomatoes.

Spice up your life with curry or cinnamon which blocks the formation of plaque in the arteries.

Exercise your brain like a muscle with cross word puzzles, brain games or other stimulating activities such as Scripture memorization, reading or card playing. Find active, not passive activities for your brain.

“Keep your heart with all vigilance, for from it flow the springs of life.” (Proverbs 4:23)

A grateful attitude and positive nature overcomes a defeated spirit – but a positive spirit maintains mental health too!

Surviving the “Eating” Season

This time of year, one might receive more dinner party invitations than time allows. So how can one stick with an eating plan without adding inches to the waistline? First, don’t stress out.

ELLIE’S “HOLIDAY HEALTHY-EATING” PLAN

Policies to Strive For: 

• Start out with a (if possible) smaller  plate. Strive for 5x’s more vegetables covering it than meat. Simple. No weighing or measuring.
• Cover your plate with nutrient dense vegetables such as broccoli, asparagus, green beans, peas, red/green peppers, onions, cauliflower, Brussels sprouts.  (Physiologically, these foods create an alkaline environment in which cancer cells cannot thrive.)
• Consume 4-5 cups of vegetables daily. Vegetables are primarily water so you’ll hydrate yourself while consuming nutrients and fiber!
• Lean meats:  3-4 ounces of lean meat is all you need at one time, (approximate the size of a deck of cards).
• Your body needs variety. Vitamins, minerals, amino acids, enzymes, phytonutrients have different responsibilities. Everything’s meant to work together for good. Disregarding a vital nutrient will change your body’s chemistry.

Don’t allow guilt or faulty thinking to blind you to facts:

Many dieters avoid beef.  There’s no need to do so. London Broil, Filet Mignon, Sirloin Steak, Tenderloin, eye of round or top round have approximately 6 grams of fat per 3.5 oz serving.  Dark meat chicken, (legs/thighs) actually has a higher fat content at 11 grams per serving.

Beef also contains high amounts of B12 which is an energy vitamin!  That doesn’t mean you should eat beef every night. Consume  chicken, turkey or pork for variety. But a steak sandwich?  No problem.  Grill Sirloin, slice 3 oz, place on a whole grain roll, smother it in grilled mushrooms, peppers and onions, even add a thin slice of mozzarella. Include a green salad with 1 tbsp dressing. Are you suffering? No. Food should have flavor and be enjoyable to eat!

Lean pork, (loin) contains Thiamine, the “feel-good” vitamin.  Add herbs, garlic, fruit, seasonings and consume nutrients!

Any broiled, grilled or baked fish; Tilapia, salmon, Swai, halibut, codfish, shrimp are wonderful additions to your eating plan.  Add seasoning such as lemon, herbs, wine or salsa over fish for variety.

Add a whole grain; potatoes, corn, brown rice, barley, pasta. You mean I can eat potatoes too?  Aren’t potatoes bad for me?  A potato contains vitamins A, E, D, K, C, B1, B2, B3, B6, folate, choline, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. Does that sound like something God wants you to avoid?  Resist covering with tons of butter, sour cream or drowning it in oil and it’ll stay healthy. Sweet potatoes are even more nutritious!

Pasta? Again, buy fibrous whole grain. Create tomato sauces with lots of vegetables! I’ve replaced heavy cream with a smaller amount of Neuchâtel/light cream cheese and parmesan, creating a fabulous 20% fat alfredo sauce!

Your typical dinner should look like this:  60% fresh fruits, vegetables and whole grains. 15% comprise grilled, broiled or baked lean protein. The rest, 25%, can be filled with good fats: olive, canola oil, avocados, salad dressing, coconut, nuts or an occasional desert. We are adults, we live under grace and we can choose what we want.

Begin your New Year determined to be a New Creation.

“Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.”  (2 Corinthians 5:17)

 

WINTER HAIR CARE TIPS

The Christmas and holiday season will affect our skin and hair. This lovely lady is now following my blog and her practical tips are easy to read and follow.

Stress will affect the hair. (And you must admit this season is a stressful one!) Also all the social events, delicious but non-nutrient dense choices will wreck havick on our skin and hair. I’d also recommend a cinnamon and honey mask for your skin along with these great practices. Relax and don’t forget to breathe!!! Remember the real reason for the season, ❤

“Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised.”   ( Proverbs 31:30)