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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)

WOMEN 140

Hi friends,here I am with an another new post.In my previous post I shared my thought on how to pamper your skin during this winter season.After skin care we all think about our hair care regime because winter takes its toll with flying hair, dry scalp and styling problems caused by wearing hats. In the winter months, hair needs a lot of tender loving care.

Now that the winter months are upon us and the days are much colder, it’s time to start thinking about ways to protect our hair from the damage that the winter elements can cause. Here are some key tips and tricks to keep your hair and scalp healthy during winter.

Winter-Hair-Care-Tips

  1. CLEAN YOUR HAIR : Always make sure that your hair is clean and keep it dirt free. Pollution makes our scalp dirty,results itching problems and dandruff.One very simple tip is to wear a hat when out…

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Change Your Mind Before You Change Your Body

Six years ago I took the “KLOVE Challenge.” It urged us, as Christians, to listen to only KLOVE radio for thirty days and see how it would change our life for the better. Now up until then I had listened mostly to Country, Oldies and Soft Rock stations.  However at the end of the thirty day challenge, I realized I not only thought differently, but seemed happier and more content. So I continued until it seemed I was only listening to good quality music with an uplifting message. It began to change my life for the better.

As time went along, I found myself editing what television programs I watched and what books I read too. It’s amazing how much smutty TV our children are subjected to! Then it becomes influential. So is it any wonder why our youth today have potty mouths, no boundaries and show disrespect for authority? What’s the children’s Christian song which begins, “O, Be careful little eyes what you see . . .”

The same can be said about everything in our lives which becomes habitual. Therefore strive for a healthier mindset.

“And whatever you do or say, do it as a representative of the Lord Jesus, giving thanks through him to God the Father.”   (Colossians 3:17)

A positive mindset even changes our nutritional habits!

When I worked in the corporate world, I considered myself “too important” to stop for lunch. If I did eat lunch, it was a fast food burger with fries and a shake. I woofed that down in ten minutes and rushed back to work.

Since I wasn’t consuming anything of quality, I was stressed out and sick quite a lot. It wasn’t until I left the fast-paced world of public relations and pursued a counseling degree that I began to slow down and consume more nutritious food. As time went on, I realized how invigorated and healthier I felt. Eureka! I thought, I’ve found the answer!!! Why doesn’t everyone know this?

As a curious person, I began to pursue more classes on psychology, physiology, biology, anatomy, a Biblical worldview . . . and I was hooked into Christian nutritional counseling. Science was proving how wonderfully designed by God we are! My greatest goal became encouraging others to change their diet and lifestyle sensibly, so they could see how much more energetic and vibrant they could feel also.

As time went on, the similarity between Christianity and nutritional applications became clear. And  like Salvation, I couldn’t make a difference until someone desired and recognized how and what needed changing. More times than not someone had to reach bottom before that determination kicked in. Usually a serious health issue or doctor’s warning did it.

Leaving old lifestyle habits behind and becoming a new creation is necessary! However, a pastor can preach Biblical Truth until he’s blue in the face, but until someone accepts that personally, there is no noticeable difference in a life.

Regarding nutrition, no suffering necessary! God gave us a bounty of wonderful choices to select from. He doesn’t expect us to eat unappetizing, tasteless food any more than He expects us to read only the Bible or watch only religious stations.  I had a friend who only read the Bible. No other books. I guess that’s commendable but there’s a world of Christian authors to pursue as well as great reads like To Kill a Mockingbird. So nutritionally speaking, having an occasional fried food isn’t terrible, but every day???  Use discretion and common sense. We should strive to honor Him in all we do, watch and say.

Controlling Blood Sugar Produces Greater Weight Loss

“Thank you for making me so wonderfully complex! Your workmanship is marvelous–how well I know it.”  (Psalm 139:14)

In order to derive the most benefit from nutrients, food must be broken down by enzymes. Specific ones are absorbed through the small intestine. A clean intestinal system will absorb nutrients quickly to jump-start your metabolism. Thus physiologically we lose weight faster.

But how do we do that? By first consuming fiber!

Fiber is essential in fostering good health and here’s why:

Suppose you had 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 smell horrible!  And then when you finally did flip the switch, it would start grinding so slowly it might even stop if it’s too clogged.  Then you would have to snake out trapped particles or use something chemically to unclog it.

When one consumes mainly meat, fats, processed and low fiber foods, the intestines get clogged.  It’s harder therefore to move those through the colon. Since your body won’t absorb nutrients which are vital to life, your brain’s hypothalamus nags you to eat more food in search of necessary energy, thus you eat more calories but absorb fewer nutrients.

(Our digestive system is extremely complex so this is a simplified explanation.)

Strive to eat more fiber and keep your entire system working on less! Normally we need 25-35 grams of various fibers daily (approximately 4 grams equal one teaspoon.)

God advised Adam in Genesis 1:29 to consume whole grains, fruits, vegetables, nuts, seeds and herbs . . .  all fiber producing elements.  That’s why He placed Adam in a Garden – all our life-sustaining nutrients are available!

There is no fiber in protein or fat. Sorry, no matter how tough that meat was, there’s no fiber in its content.

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

Soluble fiber turns into a gel and helps lower one’s cholesterol.  Think apples, oranges, pears, beans and oats – all excellent sources of soluble fiber. Soluble fiber keeps our blood sugar levels steady so it’s easier to stand up to temptations. It also reduces the treacherous LDL cholesterol! Think of it as Liquid Plumr.

Insoluble fiber stays intact, it doesn’t break up as it travels through our system.  Think corn which basically exits intact. Whole grains such as potatoes, legumes, apple peels, beans and bran cereals are other excellent sources. Insoluble fiber  draws water into the intestines, making stools bulkier and easier to pass. It’s like Roto-Rooter.

Increase daily water content. If you ever dropped a piece of bread into the sink and watched it swell as water touched it, that’s what happens to fiber in your system. Fiber expands, creating a feeling of fullness. Fiber allows insulin to be released more slowly into your system, discouraging uncontrolled cravings.

If you consume a piece of fruit, add a bit of protein along with it such as a touch of peanut butter or piece of cheese. When choosing bread, remember the heavier the bread, the more fiber it contains.

If 60% of your daily calorie intake contains 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 to increase energy and lose weight.

Warning:  Increase fiber gradually. Excessive fiber intake may decrease the absorption of zinc, iron and calcium as well as promoting more gas. Take vitamin and mineral supplements separately from fiber.

Healthier Eating Truth for an Extended Life

Last week I featured a dear friend who celebrated her 100th birthday. In that blog I spoke of her positive mental attitude as being essential to a longer, happier life. We discussed many things that day and another was how consuming healthier foods gave her that extension on a life well-lived.

Granted Judy grew up during an age without all the preservatives and chemicals found on our store shelves today. She ate more unprocessed whole foods. Sometimes I wish we could go back to a simpler time because many of today’s selection are literally killing us!

I confess it drives me crazy to hear “Oh, I don’t eat carbs!” Oh really??? Well that means you don’t consume fruits, vegetables, whole grains, nuts, seeds or herbs which is against God’s Word in Genesis 1:29.

“God also told them, “Look! I have given you every seed-bearing plant that grows throughout the earth, along with every tree that grows seed-bearing fruit. They will produce your food. ”

What they probably mean is that they’re staying away from Simple Carbs and triglycerides like donuts, Twinkies and Pop Tarts. Good. But giving up ALL carbs is unbalanced and God wants us to live a balanced life.

Complex Carbohydrates on the other hand, keep your body running like a well-oiled machine. These are loaded with nutrients, phytochemicals, amino acids and enzymes. Surprised to see amino acids on my list? You’re not alone. Most believe that amino acids (the building blocks of protein) are only found in meat. Actually all nine amino acids which the body cannot make on its own are found in plant proteins.

Complex carbs metabolize in only 1-3 hours so people get hungrier sooner. But that’s not bad. It simply means the food is energizing you, so eat mini-meals, balanced with a little protein which lasts from 2-4 hours. Also your brain functions primarily on the glucose of those carbs so if you want to kill off your brain, go right ahead and avoid all carbs. I won’t.

The two kinds of beneficial fiber found in CC’s accomplish much. Soluble fiber turns into a gel and is beneficial for the blood stream’s removal of toxins and bad cholesterol. Applesauce, oatmeal, pears are examples but a combination of both types are found in all fruits, vegetables. The second, Insoluble fiber, is like Rotor Rooter, pushing along toxins to clean out your digestive system so one’s body can absorb nutrients. Insoluble fiber passes along without breaking up. You can find it in corn, beets, apple skins, etc. These protect against colon cancer and liver disease.

Increase any type of berry. They’ll fight inflammation by reducing oxidation and inflammatory stressors. As a side benefit they will increase brain function!

Another complex carb usually avoided by dieters are nuts. When I began my nutritional career in the 1990s this was a food nutritional “experts” told people to avoid. When I thought about it, I questioned why. (Eggs and potatoes were also considered “no-no’s.” Would our God declare that all He created was “Good” and then wring His Hands and say, “Whoops!” I didn’t think so.

After careful study I discovered how nuts contained a plentitude of B-complex vitamins, magnesium, manganese, calcium, copper, iron, zinc, selenium, omega 3’s and on and on. It also increases good cholesterol and contains fiber. Doesn’t sound like a mistake to me!

Herbs and spices are complex carbs too. Spices are great for the circulation and our mental function. Spices are fibrous foods which lesson inflammation and regulates insulin production.

Don’t fall for fallacies; God wants to provide a healthier environment and man messes it up!

“With their mouths the godless destroy their neighbors, but through knowledge the righteous escape.” (Proverbs 11:9)

The Most Inspiring Young Lady I Know!

This post is dedicated to one of the bravest young ladies I know. She battles an illness many others would never reveal and does so with strength and courage. Can you imagine standing up and resisting any friend who pushes delicious (but harmful to her) foods like fried chicken, donuts, potato chips, soft drinks or spicy foods? That demonstrates incredible perseverance in resisting peer pressure and setting priorities! She’s truly independent and strong and I’m very proud of her!

Diagnosed last year with ulcerated colitis at age 9, she has shown remarkable determination and dedication to healthier living. UC is an inflammation of the colon causing bloating, gas, intense pain, bloody diarrhea and other embarrassing biological responses. Maintaining a strict diet is the only way to endure this debilitating illness.

One of her biggest daily challenges is consuming valuable nutrients which will remain in her system. Now vital nutrients are carried away without infiltrating the digestive system. The body  derives much of its nutrient balance through the intestines. Therefore it’s imperative to consume valuable vitamins, minerals and protein. But if one is constantly dealing with diarrhea that’s tougher. Consuming mini-meals and lots of water to avoid dehydration throughout the day will help.

ALSO IMPORTANT: Chew your food!

Chewing releases enzymes. Digestion can’t happen without enzymes.  No vitamin, mineral or hormone can work without enzymes. Without enzymes one can’t breathe, walk or complete any other function! Think of enzymes as the moving men who distribute boxes to the right room in your house; except enzymes move nutrients to the correct part of your bodily home.

Lipase is the enzyme which moves fats throughout the digestion system and is released through the intestines. If one is constantly battling diarrhea, digestion is poor and even the best eating plan won’t work, fatigue, weakness and anemia could occur. Consume good fats like avocado, coconut oil and milled flaxseed.

Probiotics

To build up the immune system eat probiotic and prebiotic foods. These foods will increase good bacteria in your gut so enzymes can work properly. Find these in garlic, onions, tomatoes (mmm, Italian food anyone?) They are also found in fermented foods like sauerkraut, kefir, sour cream, cheeses and yogurt.

Let’s talk about yogurt. Most contain too many fillers, chemicals and sweeteners and should be labeled junk food! It’s the beneficial bacteria that’s important and these contain little if any! Also avoid “light” yogurt which contain artificial sweeteners.

A good yogurt is one that states there are active cultures inside. This is the beneficial bacteria which keeps your colon healthy while fighting our body’s harmful bacteria. The label usually will have names like Lactobacillus bulgaricus and Streptococcus thermophiles along with active cultures.

I purchase Dannon Natural Vanilla but these brands are also good:  Fage, Stonyfield, Liberte’, Mountain High. Always check the label for “active cultures.” Add your own fruit, honey, milled flaxseed or cinnamon for flavor. You can also create smoothies with cultured yogurt, bananas, oranges, coconut, smooth peanut butter or other creation.

Those with UC have a harder time metabolizing insoluble fiber because it passes without breaking down, (think corn, seeds, apple skins.) Strive to consume soluble fiber which becomes a gel and won’t incite flare-ups. Applesauce, stewed pears, Guacamole, oatmeal, mashed sweet potatoes are suggestions. Baby foods, Ensure or Boost will help when you’re having an especially tough day.

Bottom line, eat for nutrients and reduce stress. Keep a food diary and recognize what works and doesn’t. Unfortunately there is “no-one-size-fits-all” diet plan. Resist discouragement and don’t allow the devil to steal your Joy! Count your blessings in all God has allowed you to do!

“The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”  (John 10:10)

 

 

 

 

 

Revving Up That Old Clunker: Metabolism

If you’ve been feeling more like a 1971 Pinto than a Ferrari, perhaps it’s time to rev up that old metabolism. Start modifying your engine. I know it seems like an impossible task but there are many easy lifestyle habits to incorporate into your routine to change for the better.

Let’s look at creating a healthy ritual:

First thing in the morning, consume a glass of water. This starts the digestive track moving and awakens your entire system. When your digestion is working better, nutrients can be absorbed more effectively.  Why does that matter? Because all vitamins have a purpose and B vitamins especially, convert carbohydrates, protein and fats into energy. Absorption means better metabolic function.

Drinking enough water is essential because this allows your kidneys to remove toxins and the liver to metabolize fat. Add a slice of lemon, lime or apple cider vinegar  to water during the day as well. Why? It will create a more effective alkaline pH.  A slightly higher alkaline pH protects you against disease and reduces stress. Stress destroys B vitamins (see above.)

Enjoy your cup of coffee without guilt. Anything is fine in moderation but too much destroys B vitamins.  Adding a bit of cinnamon or turmeric actually improves the health benefits.

I’m often asked when is the best time to exercise. Short answer: anytime! Exercise will rev up your metabolism for hours so try to get some in several times a day. For example, stretch and do leg exercises in the morning. Walk the dog or run up and down stairs, garden, vacuum, clean your home, etc. during the day, lift light weights watching television in the evening. Don’t feel like it? Do it anyway! It feels victorious to conquer lazy habits!

Exercising in the fresh air increases serotonin levels and is a great stress reliever. Stress increases cortisol and other destructive hormones, making you hungrier, increasing cravings. Another benefit of exercise is building muscle. Muscle burns fat. Get your BMR to a healthy rate. (Basal Metabolic Rate is the amount of calories it takes to maintain individual normal bodily functions.)

Consuming a healthy breakfast is imperative! Your body has been without food probably ten hours or more. Therefore it must “break-its-fast” or your brain will believe you are ill and will compensate by slowing down metabolism. A body protects itself at all costs so you’ll never starve yourself healthy!

It’s imperative to begin your day with a balanced diet containing all three food groups at every meal: protein, complex carbs and healthy fat.

What does “balanced” mean exactly? Well here’s some breakfast examples: Create an egg, cheese and veggie omelette. 2. Consume yogurt, berries, an ounce of walnuts and milled flaxseed. 3. Buckwheat pancakes with pecans, sliced bananas & drizzle of pure maple syrup, or 4. any fiber-based (5+ grams) healthy cereal, berries and 1% milk (which is 20% fat.) Each suggested example is balanced with all three food groups. Eat proportionately during lunch and dinner as well. (example: 60% complex carbs, 20% lean protein and 20% healthy fat.)

Balanced snacks should also be consumed throughout the day: peanut butter on a small apple or banana, white cheese (white has less cholesterol) and fruit, sliced avocado, turkey or ham on fibrous crackers, etc. You and your auto shouldn’t run out of gas during the day.

Hot spicy foods such as cayenne, wasabi, horseradish, spicy mustards revs metabolism and releases serotonin to the brain which reduce cravings.

God has given us a cherished gift. Life. What you cherish you take care of, so cherish your incredible, unique body! Don’t allow bad habits to overrule what you know is right!

“Create in me a clean heart, O God, and renew a right spirit within me.” (Psalm 51:10)

 

 

Taking Baby Steps Toward Success

When we are born, we don’t learn to walk overnight do we? As we grew, first we learned how to sit up, crawl, stand, then take baby steps. We fell a lot too. But one thing I do know, we never gave up. But does a baby whine, ‘Well for heaven’s sakes, I failed again; so I’m gonna sit around on my butt forever!”

Of course not. As Thomas Edison said so eloquently, “I have not failed. I’ve just found 10,000 ways that won’t work.”As we’ve seen, babies pick themselves up time after time, eventually running around with boundless energy.

Wouldn’t it be wonderful to have that much energy again? So why do we sit around believing we’re a failure? Because we’re human!Keep striving for success anyway.

As Christians, we don’t become our best self overnight either. Life experiences teach us what works and what behaviors don’t. As children, through life’s experiences, we learn not to touch hot stoves or disturb a dog while he’s eating. By trial and error we grow, recognizing good from bad.

Instilling a positive attitude becomes second nature, building confidence.

As a counselor, amazingly I noticed some patients preferred living with self-pity. It brought attention but it was so wasteful. Some dieters gripe, make excuses and settle for second best when God wants them to enjoy an abundant life!  But then again, many times after a patient finally reached their health goal, I heard the phrase, “Why didn’t I do this sooner? Why did I settle for mediocrity when I could have felt like this?”  It feels wonderful to conquer challenges so strive to become your best self starting today!

“Well that sounds Hunkie-dory Ellie, but how am I supposed to do that?”

With a different mind-set.

  1. Create a chart and reward yourself for each 5 pounds lost with something you want more than food: moisturizers, DVD’s, music, manicures, books, cologne . . . you’ll continually feel successful!
  2. Post a photo on the fridge to motivate you. Keep your goal visual.
  3. Remember you are worth everything in God’s Eyes. He doesn’t create junk!
  4. Give yourself the “pep-talk” and strategize action plans for future situations.
  5. Whatever  actions you do, own them. It’s your body, your decision.
  6. Accept that it’s not easy – you’ll crawl before you walk – but conquering habits feels victorious!

“The temptations in your life are no different from what others experience. And God is faithful. He will not allow the temptation to be more than you can stand. When you are tempted, he will show you a way out so that you can endure. “(1 Corinthians 10:13)

Eat well! God didn’t tell you to eat sticks and twigs either. Man created that foolish rule which tells us we’ll have to suffer, eating “sticks and twigs” for losing control. What a fallacy! God provided an abundance of colorful, flavorful food for our pleasure and greater health. The nutrients in those foods will energize our human machine as beautifully as a Maserati. Man-made chemicals will wear us out, making us hack and sputter like an old clunker.

As we strive to become healthier we might find ourselves giving in to cravings, overindulging or feeling lethargic about exercise. We might hit a weight plateau and get so discouraged we’ll feel like giving up. Be kind, forgive yourself. Don’t expect instant gratification, healthy driven people don’t! But don’t sit there on your butt, having a pity-party, whining either. Conquer that inner voice which tells you, I knew you couldn’t do it, you always been a quitter so why stop now? Continue striving for excellence.

The toughest struggle we fight is in our own mind. We’re not a failure, we have worth – God thinks so, why don’t we? Become a Strong New Creation by continuing to grow smartly!