IT’S ALL ABOUT THE FOOD SEPTEMBER 2010 Chew Your Rope Eat Well, Lose Weight, Be Healthy  | |
| Get Moving! If you could only do one thing to dramatically improve your health it would be to start exercising. I would go so far as to say that as you age you will be unable to maintain a healthy weight or stave off the effects of aging without some type of movement. Your body is craving exercise. Stress, hard work, and lack of sleep all create tension in the body which can lead to aches, tightness and constipation. Exercise is an ideal way of releasing a build-up of physical tension. Movement also aids digestion, assimilation, circulation and respiration and is critical to good health and maintaining your proper weight. Develop a regular routine made up of activities that you enjoy. Start out small. Take a walk with a friend. Moving for 30 minutes a day may be all you need to stay fit. Many people choose an activity that aggravates a physical condition that they already have. Bulky type people tend to lift weights and become more bulky instead of working on flexibility. Thin vegetarian types tend to do yoga but could really benefit from weight lifting and strength training. Movement is a lot like food. Experiment with different types and see how your body reacts. Also consider the time of day that is best for you to exercise. Some prefer to exercise first thing in the morning others prefer to work out later in the day. There is no right or wrong. Do what is best for you- just do it every day. Your exercise needs will change over time. You may like rock climbing, mountain biking or prefer Pilates, canoeing or ballroom dancing. Some people prefer to exercise alone while others need the motivation of other people. Experiment with all the different options to see what works for you. Top 10 Reasons to Exercise 1. Keeps you young – Aerobic activity may stimulate the growth of new brain cells in older adults. 2. Reduce Infections – Exercise revs up the immune system by increasing the capacity of the immune cells. 3. Prevents Heart Attacks – Activity raises good cholesterol, lowers blood pressure and reduces arterial inflammation. 4. Eases Asthma – Exercise reduces the need for inhalers in mild cases of asthma. 5. Controls Blood Sugar – Regular brisk walking will significantly reduce the risk of developing type 2 diabetes. 6. Protect Against Cancer – Activity moves waste through the body, reducing the risk of colon cancer. It protects against breast and prostate cancer by regulating hormone levels. 7. Combat Stress – Aerobic activity lowers stress hormones and relieves depression for some as well as medication. 8. Relieves Hot Flashes – Fitness walking and yoga enhances mood and reduces some menopausal symptoms like hot flashes and night sweats. 9. Protect Men’s Health – Pelvic exercises help prevent erectile dysfunction and possibly prostate enlargement, a common cause of urinary problems. 10. Prolong Life - Being active cuts the risk of premature death by about 50% in men and women. | Chew Your Rope Change Your Life! Sign up today for your FREE Health History Consultation. Learn more about my 6 month program. I would love to support you with improving your health. Learn how to reduce your weight, blood pressure, cholesterol, diabetes risk and increase your energy. Flexible appointments are available. Contact me at: Mindy@ChewYour Rope.com or 203-210-7462. I look forward to hearing from you Take Me To ChewYourRope.com   |
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Wednesday, September 29, 2010
Newsletter #6 Exercise - Get Moving
Newsletter #5 I Need Chocolate Now!
IT’S ALL ABOUT THE FOOD SEPTEMBER 2010 Chew Your Rope Eat Well, Lose Weight, Be Healthy | |
| I NEED CHOCOLATE NOW! Oh those wonderful cravings! The body never makes mistakes. Cravings are an important piece of information that lets you know what your body needs. Most people crave sugar. The majority of us head for those highly accessible treats: candy bars, cake, cookies or ice cream. There are healthy alternatives to help you alleviate these cravings. Your body is asking for energy. There are two different types of carbohydrates: simple and complex. Simple carbs are mostly found in processed foods that contain refined sugar and have few vitamins and minerals. From the moment they are ingested they hit your bloodstream which raises your glucose levels and gives you a sugar rush. This rush is followed by a crash. Other foods that contain simple sugars are fruit but fruit also contains fiber which slows down the digestion and the speed by which the sugar enters the cells. Unprocessed foods that appear in nature contain complex carbs. They are made up of complex chains and are broken down more slowly and therefore absorbed over a longer period of time. If you eat a complex carb at breakfast you will most likely have enough energy to last until lunch. Eat a cookie, candy bar or a donut and you will crash and burn by 9am., only to repeat the cycle again and again. So what are you to do? Here are 10 steps for dealing with sugar addiction and cravings: 1. Reduce or eliminate caffeine - It will reduce the highs and lows that make cravings more frequent. 2. Drink water - Cravings can be a sign of dehydration. 3. Eat sweet vegetables and fruit - these are great replacement foods. 4. Use gentle sweets - like maple syrup, stevia, barley malt, brown rice syrup and agave. 5. Get more physically active - This will help balance your sugar levels and boost your energy. 6. Get more sleep - This will take care of stress or tired cravings. 7. Look at the amount of animal food you eat - Eating too much or too little can lead to sugar cravings. Learn by experimenting what is the right amount for you. 8. Eliminate fat free or low fat packaged snack foods - These are made with a high amount of sugar to make up for the lack of taste due to the lack of fat. 9. Experiment with spices - Coriander, cinnamon, nutmeg and cloves will naturally sweeten your food. 10. Slow down and find sweetness in non-food ways - Your body may be craving hugs, time with friends, time outside or a good message. So find ways to reduce your intake of simple carbs and follow the 10 steps above and you will see a marked difference in your craving for sugar. Information from Anne Louise Gittleman's book: Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Anyone's Diet. Scheduled Demos: September 23, 2010: Mrs Greens: Stamford - 11:30-1:30 Glorious Greens September 28, 2010 Mrs Greens: Fairfield - 10:30-1:30 Glorious Greens October 7, 2010 Mrs Greens: Fairfield - 10:30-1:30 Calcium Without The Cow Whole Foods in Westport, Darien and New Milford in October and November  |  WHOLE OATMEALMAKES 2 CUPS OR 2 SERVINGS Start off by soaking oat groats 1 1/2 cups of whole oat grouts. Place the oat groats in a small bowl and cover with water. Soak for 8-12 hours at room temperature. Drain in a colander and rinse well. Return the groats to the bowl and add enough fresh water to cover. Soak for another 8-12 hours. Drain and rinse again. Allow the groats to air dry for 30 minutes. These can be stored in a sealed container in the refrigerator for up to three days. Note: I buy my groats at any health food store that has bulk items. I start this process at dinner time, rinse in the morning and complete at the next dinner time. I then make the groats into the oatmeal and put in the frig. It is then ready for breakfast for the next few mornings. Whole Oatmeal 2 cups of soaked groats 1/2 apple peeled and chopped 2 T of maple syrup, honey or agave 2 T of water or apple juice 1/2 t ground cinnamon 1/2 t of vanilla extract 1/4 t of sea salt 2 T of raisins Combine all the ingredients except the raisins in a food processor and process until smooth. Occasionally scrape down the sides. Serve immediately with your favorite milk or store in frig until the next morning. To warm, gently heat on the stove for a few minutes before adding the milk. Raw Food Made Easy by Jennifer Cornbleet Chew Your Rope Change Your Life! Sign up today for your FREE Health History Consultation. Learn more about my 6 month program. I would love to support you with improving your health. Learn how to reduce your weight, blood pressure, cholesterol, diabetes risk and increase your energy. Flexible appointments are available. Contact me at: Mindy@ChewYour Rope.com or 203-210-7462. I look forward to hearing from you Take Me To ChewYourRope.com |
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Newsletter #4 Getting Your Calcium Without the Cow!
IT’S ALL ABOUT THE FOOD
AUGUST 2010
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
AUGUST 2010
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
Getting Your Calcium
Without the Cow!
We all know the importance of calcium. Calcium is an essential nutrient our body needs every day. You may already know that it helps build and maintain healthy teeth and bones but that’s not all. Calcium also keeps your heart beating steadily, your blood, nerves and muscles working correctly. Calcium is a key factor in keeping your body running smoothly. Because your bones contain calcium, if you do not get enough from your daily diet your body will "steal" the calcium from your bones to use for other functions. Over the long run this can reduce your bone strength and lead to osteoporosis, a potentially crippling disease of thin and fragile bones.
Only about 40% of the calcium you eat gets absorbed. Adequate vitamin D is needed for this process and absorption can also be affected by certain foods. Foods high in fiber can negatively affect absorption. Oxalates found in spinach, rhubarb, chard, chocolate and beets and the tannin found in coffee and tea can affect your body’s ability to obtain calcium from the food you eat.
Contrary to popular belief, dairy by itself does not prevent osteoporosis or bone fracture by boosting calcium intake. Numerous studies have been done that show that countries with the highest intake of dairy, such as the United States, Sweden and Holland have the highest incidence of osteoporosis and fractures. Countries with the lowest dairy intake, such as Japan and South Africa have the lowest rates of osteoporosis and fractures. A Harvard University landmark nurses study followed 78,000 women during a 12 year period and found that those who consumed the most dairy broke more bones than those that consumed the least. Healthy bones need calcium, magnesium, phosphorus, boron, copper, manganese, zinc and many vitamins. Vegetables high in calcium are collards, bok choy and sea vegetables; which also contain an abundance of magnesium and other minerals. Eating four to six servings daily of green vegetables, whole grains and sea vegetables can provide all the essential calcium needed for the body.
Without the Cow!
We all know the importance of calcium. Calcium is an essential nutrient our body needs every day. You may already know that it helps build and maintain healthy teeth and bones but that’s not all. Calcium also keeps your heart beating steadily, your blood, nerves and muscles working correctly. Calcium is a key factor in keeping your body running smoothly. Because your bones contain calcium, if you do not get enough from your daily diet your body will "steal" the calcium from your bones to use for other functions. Over the long run this can reduce your bone strength and lead to osteoporosis, a potentially crippling disease of thin and fragile bones.
Only about 40% of the calcium you eat gets absorbed. Adequate vitamin D is needed for this process and absorption can also be affected by certain foods. Foods high in fiber can negatively affect absorption. Oxalates found in spinach, rhubarb, chard, chocolate and beets and the tannin found in coffee and tea can affect your body’s ability to obtain calcium from the food you eat.
Contrary to popular belief, dairy by itself does not prevent osteoporosis or bone fracture by boosting calcium intake. Numerous studies have been done that show that countries with the highest intake of dairy, such as the United States, Sweden and Holland have the highest incidence of osteoporosis and fractures. Countries with the lowest dairy intake, such as Japan and South Africa have the lowest rates of osteoporosis and fractures. A Harvard University landmark nurses study followed 78,000 women during a 12 year period and found that those who consumed the most dairy broke more bones than those that consumed the least. Healthy bones need calcium, magnesium, phosphorus, boron, copper, manganese, zinc and many vitamins. Vegetables high in calcium are collards, bok choy and sea vegetables; which also contain an abundance of magnesium and other minerals. Eating four to six servings daily of green vegetables, whole grains and sea vegetables can provide all the essential calcium needed for the body.
So Where Can I Get My Calcium?
Cow’s Milk - 3.5 oz has 291 mg.
Sesame Seeds - 1/3 c has 1160 mg.
Sardines - 3.5 oz has 371 mg.
Collard Greens - 1 cup has 250 mg.
Kale - 1 cup has 249 mg.
Parsley - 3.5 oz has 203 mg.
Kelp - 1 cup has 136 mg.
Tahini - 2 T has 126 mg.
Broccoli - 2 cups have 124 mg.
Almonds - 3.5 oz have 234 mg.
Celery - 2 cups have 81 mg.
Papaya - 1 medium has 73 mg.
Sesame Seeds - 1/3 c has 1160 mg.
Sardines - 3.5 oz has 371 mg.
Collard Greens - 1 cup has 250 mg.
Kale - 1 cup has 249 mg.
Parsley - 3.5 oz has 203 mg.
Kelp - 1 cup has 136 mg.
Tahini - 2 T has 126 mg.
Broccoli - 2 cups have 124 mg.
Almonds - 3.5 oz have 234 mg.
Celery - 2 cups have 81 mg.
Papaya - 1 medium has 73 mg.
Kale Salad with Avocado, Almonds and Toasted Nori
1 bunch of kale - stems removed and coarsely chopped
1 ripe avocado, dice
salt and feshly ground pepper
1/2 clove garlic
3 tbs of olive oil
1 carrot, peeled and sliced into half moons.
1 small sweet, crisp apple, sliced thin
1 scallion, green part only, thinly sliced
1 large handful of toasted almonds
1/2 sheet of nori
Place the kale in a large bowl with the avocado. Add a dash of salt, the garlic, and the olive oil. Gently mesage everything together for about 3 minutes. The kale will shrink and become darker and more pliable.
Reserve a small handful of carrots and apple slices for garnish and then gently fold into the kale mixture.
Divide the salad among four plates. Top each plate with the sliced carrots, apples and scallions. Scatter the almonds on top.
Turn a burner on to medium heat, pick up the nori with a pair of tongs and pass it over the flame 3 or 4 times. Let the nori cool for a moment, then fold the sheet in half lengthwise and cut with scissors along the crease. Using the scissors, cut several ribbons of nori over each plate.
This salad can keep up to a day in the refrigerator.
From Lucid Foods
by Louisa Shafia
1 bunch of kale - stems removed and coarsely chopped
1 ripe avocado, dice
salt and feshly ground pepper
1/2 clove garlic
3 tbs of olive oil
1 carrot, peeled and sliced into half moons.
1 small sweet, crisp apple, sliced thin
1 scallion, green part only, thinly sliced
1 large handful of toasted almonds
1/2 sheet of nori
Place the kale in a large bowl with the avocado. Add a dash of salt, the garlic, and the olive oil. Gently mesage everything together for about 3 minutes. The kale will shrink and become darker and more pliable.
Reserve a small handful of carrots and apple slices for garnish and then gently fold into the kale mixture.
Divide the salad among four plates. Top each plate with the sliced carrots, apples and scallions. Scatter the almonds on top.
Turn a burner on to medium heat, pick up the nori with a pair of tongs and pass it over the flame 3 or 4 times. Let the nori cool for a moment, then fold the sheet in half lengthwise and cut with scissors along the crease. Using the scissors, cut several ribbons of nori over each plate.
This salad can keep up to a day in the refrigerator.
From Lucid Foods
by Louisa Shafia
Excerpt From USA Today article dated 9/15/2009
Sixty Percent Of Adults Can't Digest Milk
Most people who have bad reactions to milk aren't actually allergic to it, in that it's not their immune system that's responding to the milk
Instead, people who are lactose intolerant can't digest the main sugar —lactose— found in milk. In normal humans, the enzyme that does so —lactase— stops being produced when the person is between two and five years old. The undigested sugars end up in the colon, where they begin to ferment, producing gas that can cause cramping, bloating, nausea, flatulence and diarrhea.
If you're American or European it's hard to realize this, but being able to digest milk as an adult is one weird genetic adaptation.
It's not normal. Somewhat less than 40% of people in the world retain the ability to digest lactose after childhood. Being able to digest milk is so strange that scientists say we shouldn't really call lactose intolerance a disease, because that presumes it's abnormal. Instead, they call it lactase persistence, indicating what's really weird is the ability to continue to drink milk.
Instead, people who are lactose intolerant can't digest the main sugar —lactose— found in milk. In normal humans, the enzyme that does so —lactase— stops being produced when the person is between two and five years old. The undigested sugars end up in the colon, where they begin to ferment, producing gas that can cause cramping, bloating, nausea, flatulence and diarrhea.
If you're American or European it's hard to realize this, but being able to digest milk as an adult is one weird genetic adaptation.
It's not normal. Somewhat less than 40% of people in the world retain the ability to digest lactose after childhood. Being able to digest milk is so strange that scientists say we shouldn't really call lactose intolerance a disease, because that presumes it's abnormal. Instead, they call it lactase persistence, indicating what's really weird is the ability to continue to drink milk.
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Sign up today for your FREE Health History Consultation. I would love to support you in improving your health. Reduce your weight, blood pressure, cholesterol, diabetes risk and increase your energy. Flexible appointments are available. I look forward to hearing from you!
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Copyright (C) 2010 Chew Your Rope All rights reserved.
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Chew Your Rope
3 Whitewood Lane
Wilton, Connecticut 06897
Newsletter #3 The Food-Mood Connection
IT’S ALL ABOUT THE FOOD
AUGUST 2010
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
AUGUST 2010
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
THE FOOD-MOOD CONNECTION
About 6 months ago I started really tracking the foods that l was eating and how they affected my body, my brain function, and my mood. I used to be the sleepy type after lunch. From 1-3 pm every afternoon I could take a good nap on the couch.
Each of us is a science experiment. We are all unique and are affected in different ways by all the things that we eat and do. Some people can eat junk food and it never seems to affect them. Some never exercise but they appear to be in good shape. For most of us, what we eat matters. When we really start to pay attention we realize that the connection between what we eat and how we feel, look, and think is huge. Do you feel groggy and lazy after lunch? Do you snap or feel irritable with your coworkers or family when you haven’t eaten in a while? Food changes your mood.
Look at caffeine and alcohol. They are the ultimate mood changers. The typical person eats a diet that is high in sugar and processed food and that leaves them in a bad mood. Julia Ross, author of The Mood Cure states that “junk moods come from junk foods”. All those foods that are so easily accessible – French fries, chips, candy bars and ice cream are loaded with salt and sugar and preservatives. Some can make you feel high for a while, but then you drop like a brick as your blood sugar plummets. Ever notice how you crave different foods at different times? When we are down, we soothe ourselves with a bowl of chicken soup – comfort food. We crave protein when we are looking to be focused. We crave food that enhances romance, like spicy food, avocados, chocolate, and chilies when we are on a date.
Neurotransmitters are the chemical messengers that relay thoughts and actions to the brain. Serotonin can make us feel relaxed. Dopamine makes us feel stimulated. When we eat, food breaks down in our digestive track and creates changes in our system that send messages to our brain via these neurotransmitters. Pasta releases serotonin and thus we feel relaxed after a spaghetti dinner. Eat too much pasta and chances are you will be dozing on the couch. Eating protein releases dopamine and nor-epinephrine in the brain and helps us to be alert. Too much protein and we get short tempered and irritable.
When you eat fruits, starchy vegetables, and whole grains throughout the day, you keep your body fueled and your blood sugar level on an even keel. You also are getting vitamins, minerals, antioxidants and phytonutrients. Combining carbohydrates and proteins enhances the availability of serotonin in your brain. Serotonin is a neurotransmitter said to have a calming effect and to play a role in sleep.
So if you're wondering just how food affects you, keep a food journal for a week or two. Write down what you eat, how you feel, your stress level and how your body feels after the meal. This is the first step that I take with each of my clients. It is very illuminating for them to see, what they are eating and how it affects their everyday lives. Once you see what you normally eat and how it affects you then, start to add in foods that will give you more energy, help you to lose weight, and look better. This will keep your moods on an even keel and keep you alert and awake throughout the day.
About 6 months ago I started really tracking the foods that l was eating and how they affected my body, my brain function, and my mood. I used to be the sleepy type after lunch. From 1-3 pm every afternoon I could take a good nap on the couch.
Each of us is a science experiment. We are all unique and are affected in different ways by all the things that we eat and do. Some people can eat junk food and it never seems to affect them. Some never exercise but they appear to be in good shape. For most of us, what we eat matters. When we really start to pay attention we realize that the connection between what we eat and how we feel, look, and think is huge. Do you feel groggy and lazy after lunch? Do you snap or feel irritable with your coworkers or family when you haven’t eaten in a while? Food changes your mood.
Look at caffeine and alcohol. They are the ultimate mood changers. The typical person eats a diet that is high in sugar and processed food and that leaves them in a bad mood. Julia Ross, author of The Mood Cure states that “junk moods come from junk foods”. All those foods that are so easily accessible – French fries, chips, candy bars and ice cream are loaded with salt and sugar and preservatives. Some can make you feel high for a while, but then you drop like a brick as your blood sugar plummets. Ever notice how you crave different foods at different times? When we are down, we soothe ourselves with a bowl of chicken soup – comfort food. We crave protein when we are looking to be focused. We crave food that enhances romance, like spicy food, avocados, chocolate, and chilies when we are on a date.
Neurotransmitters are the chemical messengers that relay thoughts and actions to the brain. Serotonin can make us feel relaxed. Dopamine makes us feel stimulated. When we eat, food breaks down in our digestive track and creates changes in our system that send messages to our brain via these neurotransmitters. Pasta releases serotonin and thus we feel relaxed after a spaghetti dinner. Eat too much pasta and chances are you will be dozing on the couch. Eating protein releases dopamine and nor-epinephrine in the brain and helps us to be alert. Too much protein and we get short tempered and irritable.
When you eat fruits, starchy vegetables, and whole grains throughout the day, you keep your body fueled and your blood sugar level on an even keel. You also are getting vitamins, minerals, antioxidants and phytonutrients. Combining carbohydrates and proteins enhances the availability of serotonin in your brain. Serotonin is a neurotransmitter said to have a calming effect and to play a role in sleep.
So if you're wondering just how food affects you, keep a food journal for a week or two. Write down what you eat, how you feel, your stress level and how your body feels after the meal. This is the first step that I take with each of my clients. It is very illuminating for them to see, what they are eating and how it affects their everyday lives. Once you see what you normally eat and how it affects you then, start to add in foods that will give you more energy, help you to lose weight, and look better. This will keep your moods on an even keel and keep you alert and awake throughout the day.
BOOST YOUR MOOD
Exercise. You don't have to sweat it out at the gym to make a difference. Go for a walk. Get some fresh air.
Get organized! Sometimes clutter can make one feel overwhelmed and mildly depressed. Getting things in place can ease your mind and bring a smile to your face too!
Laugh. The simple act of laughter releases endorphins and is shown to improve your mood. Even smiling will have that effect.
Listen to music. Put on your favorite tunes and rock the blues away. Perhaps you enjoy soothing classical music. Dance around if you can.
Set small, achievable goals. Oftentimes, if our busy lives are broken down into more manageable tasks, we can feel happiness at minor accomplishments.
Volunteer. You may think that you do not have time in your busy life, but I'll bet you can find 2-3 hours a month to make a big difference in a few peoples' lives.
Get organized! Sometimes clutter can make one feel overwhelmed and mildly depressed. Getting things in place can ease your mind and bring a smile to your face too!
Laugh. The simple act of laughter releases endorphins and is shown to improve your mood. Even smiling will have that effect.
Listen to music. Put on your favorite tunes and rock the blues away. Perhaps you enjoy soothing classical music. Dance around if you can.
Set small, achievable goals. Oftentimes, if our busy lives are broken down into more manageable tasks, we can feel happiness at minor accomplishments.
Volunteer. You may think that you do not have time in your busy life, but I'll bet you can find 2-3 hours a month to make a big difference in a few peoples' lives.
Corn-Quinoa Salad
If the corn is tender you can cut it off the cob and put it into the salad raw.
You can also add a smoky flavor to the salad by roasting it on the grill. Leave husk on and put on upper rack and turn after 10 minutes. Roast for a total of 20 minutes.
Salad
1 C quinoa, rinsed and drained
½ t sea salt
1 ½ C cherry tomatoes halved
1 C of finely chopped red cabbage
1 C diced cucumbers
Dressing
½ C of olive oil
¼ C lemon juice
3 T maple syrup
1T Dijon mustard
1 t sea salt
To make salad – cook corn or cut raw off of cob.
Bring quinoa , salt and 11/2 C water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer 20 minutes, or until water is absorbed. Watch as times may vary. Set aside covered for 10 minutes.
quinoa in a bowl.
Make dressing and pour over salad and mix well.
The longer it sits the better.
I make a double batch and eat it for lunches for the next few days.
July/August 2010 Vegetarian Times
If the corn is tender you can cut it off the cob and put it into the salad raw.
You can also add a smoky flavor to the salad by roasting it on the grill. Leave husk on and put on upper rack and turn after 10 minutes. Roast for a total of 20 minutes.
Salad
1 C quinoa, rinsed and drained
½ t sea salt
1 ½ C cherry tomatoes halved
1 C of finely chopped red cabbage
1 C diced cucumbers
Dressing
½ C of olive oil
¼ C lemon juice
3 T maple syrup
1T Dijon mustard
1 t sea salt
To make salad – cook corn or cut raw off of cob.
Bring quinoa , salt and 11/2 C water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer 20 minutes, or until water is absorbed. Watch as times may vary. Set aside covered for 10 minutes.
quinoa in a bowl.
Make dressing and pour over salad and mix well.
The longer it sits the better.
I make a double batch and eat it for lunches for the next few days.
July/August 2010 Vegetarian Times
5 Foods to Boost Your Mood
Whole Grains:
Eat complex carbohydrates like whole grains, oatmeal or brown rice. The connection between carbohydrates and mood is all about tryptophan, a nonessential amino acid. As more tryptophan enters the brain, more serotonin is synthesized in the brain, mood tends to improve. Complex carbs are also considered to be our most valuable energy nutrient.
Omega-3 Fatty Acids:
Studies have shown that Omega-3 fatty acids may be a natural antidepressant. Where to find Omega-3 fatty acids? The best food sources are fatty fish such as wild salmon, herring, and sardines. Walnuts and pumpkin seeds are also an excellent source of omega-3. Don’t like these? Consider a fish-oil supplement.
Vitamin D:
Vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that it may help to relieve mood disorders. Where to find Vitamin D? Usually supplements are recommend since Vitamin D is hard to come by in food form. A natural source can be found in whole grain breakfast cereals with milk or salmon. The best part is that Vitamin D also reduces the risk of osteoporosis, various cancers, and autoimmune diseases.
Bananas:
Bananas contain tryptophan, a type of protein that the body converts into serotonin. But that is not everything! It also regulates your blood glucose levels with the B6 and smooth your mood naturally. Bananas can also relieve symptoms of PMS because of the Vitamin B6.
Dark Chocolate:
Cocoa and dark chocolate contain significant amounts of antioxidant flavanols, which improve blood flow in the brain
Whole Grains:
Eat complex carbohydrates like whole grains, oatmeal or brown rice. The connection between carbohydrates and mood is all about tryptophan, a nonessential amino acid. As more tryptophan enters the brain, more serotonin is synthesized in the brain, mood tends to improve. Complex carbs are also considered to be our most valuable energy nutrient.
Omega-3 Fatty Acids:
Studies have shown that Omega-3 fatty acids may be a natural antidepressant. Where to find Omega-3 fatty acids? The best food sources are fatty fish such as wild salmon, herring, and sardines. Walnuts and pumpkin seeds are also an excellent source of omega-3. Don’t like these? Consider a fish-oil supplement.
Vitamin D:
Vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that it may help to relieve mood disorders. Where to find Vitamin D? Usually supplements are recommend since Vitamin D is hard to come by in food form. A natural source can be found in whole grain breakfast cereals with milk or salmon. The best part is that Vitamin D also reduces the risk of osteoporosis, various cancers, and autoimmune diseases.
Bananas:
Bananas contain tryptophan, a type of protein that the body converts into serotonin. But that is not everything! It also regulates your blood glucose levels with the B6 and smooth your mood naturally. Bananas can also relieve symptoms of PMS because of the Vitamin B6.
Dark Chocolate:
Cocoa and dark chocolate contain significant amounts of antioxidant flavanols, which improve blood flow in the brain
START LOOKING AND FEELING BETTER TODAY
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Copyright (C) 2010 Chew Your Rope All rights reserved.
You are receiving this email because you signed up for the Chew Your Rope bi-weekly newsletter.
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Chew Your Rope
3 Whitewood Lane
Wilton, Connecticut 06897
Newsletter #2 - Water: The Key To Good Health
IT’S ALL ABOUT THE FOOD
AUGUST 2010
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
AUGUST 2010
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
WATER
THE KEY TO GOOD HEALTH
THE KEY TO GOOD HEALTH
Okay so the subject of water is boring. We all know we should drink more, it’s good for us…blah blah blah. But do you really know why? Our body is made up of 75% water. You can go for months without food but only days without water. Drinking more water makes the body light and airy, expanding energy throughout your whole system. If you are too tight, suffering from stress, have headaches and body tension, you may want to drink more water. In addition, cravings for sweets can be a sign of dehydration. Drinking can reduce and even eliminate these cravings. A large majority (75%) of Americans are chronically dehydrated. Regular flushing of the kidneys and liver ensures that dead cells and other waste products can be expelled before they reach toxic levels. Staying hydrated can prevent premature aging, eliminate pain and headaches, lessen hypertension and promote weight loss. Drinking water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration. For a majority of sufferers, consuming water can significantly reduce joint and/or back pain. Water naturally moisturizes skin and ensures proper cellular formation underneath layers of skin to give it a healthy, glowing appearance. Soft drinks, coffee, and tea, while made up almost entirely of water, also contain caffeine. Caffeine can act as a mild diuretic, preventing water from traveling to necessary locations in the body. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
Timing is also important for water intake. Upon waking up in the morning it is good to drink a couple of glasses of water to immediately hydrate the body. Don't wait until the evening to get hydrated or you may spend critical snooze time in the bathroom.
Make sure that you look at your day's food intake to get a feel for the total amount of water you need to drink.
Food is filled with water. Grains are 2 parts water and one part grain. Many vegetables are high in water content and steaming or boiling increased that number.
Apples are 84% water
Blueberries are 84% water
Cantaloupe is 90% water
Grapefruit is at 91%
Little green peas are only 76% water
Carrots are good for the eyes and are 84% water.
Spinach comes in at 92% water.
Cucumbers come in at about 90% water.
Cucumbers are a miracle veggie. They can do all kinds of great things for you:
*Help you lose weight - they're the perfect low calorie food.
*They're good for re-hydration.
*They help to control blood pressure – they are high in potassium and magnesium.
*Cucumbers are a good source of the antioxidant vitamins A and C as well as folate.
Check out this week’s recipe, it is chock full of water logged veggies just looking to keep you hydrated and help you look your best.
Timing is also important for water intake. Upon waking up in the morning it is good to drink a couple of glasses of water to immediately hydrate the body. Don't wait until the evening to get hydrated or you may spend critical snooze time in the bathroom.
Make sure that you look at your day's food intake to get a feel for the total amount of water you need to drink.
Food is filled with water. Grains are 2 parts water and one part grain. Many vegetables are high in water content and steaming or boiling increased that number.
Apples are 84% water
Blueberries are 84% water
Cantaloupe is 90% water
Grapefruit is at 91%
Little green peas are only 76% water
Carrots are good for the eyes and are 84% water.
Spinach comes in at 92% water.
Cucumbers come in at about 90% water.
Cucumbers are a miracle veggie. They can do all kinds of great things for you:
*Help you lose weight - they're the perfect low calorie food.
*They're good for re-hydration.
*They help to control blood pressure – they are high in potassium and magnesium.
*Cucumbers are a good source of the antioxidant vitamins A and C as well as folate.
Check out this week’s recipe, it is chock full of water logged veggies just looking to keep you hydrated and help you look your best.
THE RIGHT TO WATER
Water is a limited natural resource and fundamental for life and health. In 2000, the World Health Organization estimate that of the world's 6 billion people, at least 1.1 billion lack access to safe drinking-water and 2.4 billion persons live without access to sanitation systems. An estimated 14 to 30 thousand people, mostly young and elderly, die every day from avoidable water-related diseases (e.g. diarrheal diseases). The lives of these people who are among the poorest on our planet are often devastated by this deprivation, which impedes the enjoyment of health and other human rights.
Water is a limited natural resource and fundamental for life and health. In 2000, the World Health Organization estimate that of the world's 6 billion people, at least 1.1 billion lack access to safe drinking-water and 2.4 billion persons live without access to sanitation systems. An estimated 14 to 30 thousand people, mostly young and elderly, die every day from avoidable water-related diseases (e.g. diarrheal diseases). The lives of these people who are among the poorest on our planet are often devastated by this deprivation, which impedes the enjoyment of health and other human rights.
Tomato and Pita Bread Salad
Serves 6
This light, herbal Middle Eastern salad is a wonderful combination of toasted, crumbled pita
Serves 6
This light, herbal Middle Eastern salad is a wonderful combination of toasted, crumbled pita
tossed with lots of fresh greens and tomatoes, It's best to make the salad in advance to let the
flavors mingle, adding the tomatoes and pita just before serving, This salad would serve four for
lunch
1 cucumber, peeled, seeded, and diced 6 scallions, finely chopped
1 bunch arugula, coarsely chopped
1 cup coarsely chopped watercress
1/2 cup chopped fresh flat-leaf parsley
1/2 cup chopped mint
Vinaigrette
2 cloves garlic, minced
1/2 cup freshly squeezed lemon juice
1/3 cup extra virgin olive oil
1/2 teaspoon ground cayenne pepper
1/2 teaspoon ground cumin
1/4 teaspoon of salt
2 medium tomatoes, diced
2 large whole-wheat pitas, split, toasted and cut into 1 inch squares
In a large bowl combine the cucumber, scallions, arugula, watercress, parsley, and mint. To
1 bunch arugula, coarsely chopped
1 cup coarsely chopped watercress
1/2 cup chopped fresh flat-leaf parsley
1/2 cup chopped mint
Vinaigrette
2 cloves garlic, minced
1/2 cup freshly squeezed lemon juice
1/3 cup extra virgin olive oil
1/2 teaspoon ground cayenne pepper
1/2 teaspoon ground cumin
1/4 teaspoon of salt
2 medium tomatoes, diced
2 large whole-wheat pitas, split, toasted and cut into 1 inch squares
In a large bowl combine the cucumber, scallions, arugula, watercress, parsley, and mint. To
make the vinaigrette: combine the vinaigrette ingredients in a small bowl and stir until well
blended.
Toss the dressing with the cucumber mixture and let stand at room temperature at least 30
minutes. Add the tomatoes and pitas just before serving, and toss until blended.
Green Living Tip
RELAXATION ON THE BEACH
Gifts From The Sea
Anne Morrow Lindbergh
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