Healthy through the Holidays

Have you noticed how many people get sick or get colds through the winter, especially through the holidays?  Viruses are weakened in warm weather but love the cold weather.  Here are suggestions if you want to increase your chances for a non-sick season.
 1.  Watch the sugar.  (Drinks, sweets, breads, sugared coffees, chocolate milk). Breads and flour based items if not Whole Grain or Ezediel bread quickly turn to sugar in the body, so I count them as sugar. An Alternative Treatment site for Cancer stated that sugar feeds the germs and lowers your immune system by less than half  it's strength.  One glass of pop contains 10 teaspoons of sugar which will suppress your immune system for over four hours.  That is a lot of time for you to touch a door knob, for example, that has a germ on it and for you to have poor defense against it if you don't wash it off quickly. 
2.  Play a game with yourself and try, just try to eat the recommended daily amt. by the gov't of 7-9 servings of fruits and vegies in a day.  If you treat it like a game, you will probably make better choices moment by moment of what you intake. Colorful fruits and vegies are full of antioxidants, phytonutrients, carotenes and more. These ingredients greatly strengthen your own body to be strong and energetic, and to ward off anything that attacks it. According to the US Dept. of Agriculture,  one serving = a 1/2 cup,  a whole fruit,  3 strawberries, 15 grapes, one cup of greens.  3 vegies 2 fruits/day=kids, at least 4 vegies/3 fruits/day for teens/adults.  Count them!
3.  Increase legumes (such as pinto, kidney, red beans , lentils, chick peas, etc) as they have lots of germ fighting antioxidants, more than blueberries according to Dole Nutrition. Cook them up per pkg. directions to  keep in fridge, or buy them by the can at the health food store (w/o preservatives),  to add to salads, pastas, wraps or just by themselves. 1/3 c.=one vegie serving.
4.  HANDWASHING.  Best technique on the planet for preventing sickness! I'm not kidding. Use soap and wash for a full 15 seconds. Also, watch what those hands touch. (keep them off of public railings, push doors with your arm, not your bare hand and watch out for those germy office telephones!)
5. Consider stopping all your vitamins and getting on Juice Plus whole food supplement instead, with 8 fruits,7 vegies and 2 grains. See  http://www.suewalkerjuiceplus.com/.  watch the 12 min.video.  Email me with questions at suewalkerrn@yahoo.com.
6.  SMILE , LAUGH, PLAY, EXERCISE, Have Fun!!!  Find ways to REDUCE the STRESS!!!

best antiinflammatory foods

A request came to me to review the antiinflammatory foods.  Be aware that systemic inflammation can be both  inside of us and invisible, as well as very visible by way of soreness. It is a problem we all deal with. It can lead to heart disease, diabetes, cysts in body parts, arthritis, and  lack of energy. You can alter the amt. of inflammation you have. Here are some of the BEST foods for that. They are among some of the BEST foods in the world for us. First, the foods to omit from our diet that contribute to inflammation:  #1. Sugar, and anything made from flour because these foods break down into simple sugar fast in the body, (Pasta included). Of course, whole grain is recommended, but the long term goal for change would be to eliminate all flour based foods from our diet if you are talking about getting rid of inflammation issues.  #2. hydrogenated fats and saturated fats (animal).  Now, for the BEST antiinflammatory foods:  Try to eat one out of this group each meal:
1. Salmon and Omega 3 rich foods and oils. Take a supplement of Omega 3 to really help. (Flaxseed oil etc)
2. green tea, one cup a day!
3. Cruciferous vegies: brocolli, brussel sprouts, cauliflower,
4. salads with fresh greens (Kale, Spinach, Collard, Turnip) Kale really isn't that bad, I have grown to love it.
5.  garlic
6. Cherries and blueberries ( perhaps stir them frozen into hot oatmeal for breakfast!)
LASTLY< and the BEST way to decrease inflammation is to EXERCISE ( increase oxygen intake!) Very Lastly, I would be amiss to not let you know that one of the clinical studies for Juice Plus proved it reduces inflammation that leads to disease. (http://www.suewalkerjuiceplus.com/  scroll down to research).  Remember, Slow and steady good changes win the race in the long run!

BEANS

Hi there!  Welcome! If you've not read previous posts, PLEASE read below and back to August's posts, as they have great information for your HEALTH!  I mean it. Now, a quickie.  BEANS!  I am talking pinto, red, black, kidney etc. They are so easy to cook. They have more antioxidant power than blueberries.  Did I tell you why antioxidants are so important?  As you exercise, work, live, you are a machine that produces oxidation in your body.  This causes free radicals (cells that are not quite right) to roam.  God made them such that if you eat right, they will not be a problem. The good foods for you, like fruits, vegetables, and legumes (dried beans) have antioxidants to combat these free radicals.  A free radical can gather with others and make cancer and other health problems.  They have one less electron than regular good cells.  The antioxidants in healthy food DONATE one of their electrons which the free radicals take up and then are neutralized.  WOW!!  Aren't we "fearfully and wonderfully made" as Scripture says?  So,  when I say something has a lot of antioxidants, GO FOR IT!!  Beans:  buy a bag of pintos, red or kidney beans.Wash in a collander.  Put them in enough water to cover by 2 inches  then boil a few minutes and let them sit an hour.  After that, put the burner on and cook them for 2 more hours, in same water is fine.  BINGO.  Done, fineeshio. Keep them ready to eat in fridge and throw them in spaghetti, salads, smoothies (well, thats a stretch).  3 tablespoons is a serving.  Eat at least 2-3 times a week, (I eat them almost daily for my protein.)  ENJOY and remember, the small changes or additions you make each day over the long haul MAKE BIG DIFFERENCES!!

Top Nutrition points and recipes

Happy Birthday to my sweet daughter Rachel!!  Hello to all!!  I have said so much thus far.  All of it is so important to your health, so if you haven't read my previous blogs, for your health sake, please take a few moments and scroll down, then go to August  and scoll down to read. To comment, press comment at bottom of blog, then press google, answer a few simple questions, then comment away!! or email me at suewalkerrn@yahoo.com.  Now for the recap and a few recipes as promised.

1.  The goal of our nutrition is to eat 7-13 fruits and vegies a day.  COUNT them each day.  A 1/2 cup equals one serving, or a cup if it's greens.  If I could just get you to put this in  your routine daily, I would quit and go to heaven!! (just kidding). 
2.  If you have trouble doing the above, do consider getting on Juice Plus.  See my web page at suewalkerjuiceplus.com and view the 12 minute video .  It costs what you pay for 3 fruits a day and you get 15!
3.  Add  legumes two  to three times a week to your meals.  They are lentils, beans, and peas.  They can be bought at the health food store canned and WITHOUT SALT or Preservatives. I stock up when I go to the health food store.  ONLY THREE tablespoons is a serving of legumes. Now that's easy to add to your diet! Add them to casseroles.  Add to salads, Use them pureed  in your favorite dips, they hide well.  Spread them pureed on your wraps and sandwiches.
4.  To get more vegies,and grains, add  super chopped vegies anywhere . Put a cup of  fresh spinach cut up  in your morning smoothies, yes you won't taste it! Add quinoa or brown rice to casseroles. Use spaghetti squash in place of noodles with italian spagetti meal.
5.  Did you know that according   to DOLE NUTRITION, Pinto beans rank higher in antioxidant power than blueberries.  Black beans are loaded with magnesium, Black eyed peas are loaded with calcium, folate, and magnesium, Red beans have lots of iron, Kidney beans are the top fiber beans.  

NOW for a few fun recipe ideas .

Wraps:  whole grain,preservative free wraps, can use from frozen state, place in fry pan with extra virgin olive oil, or, my favorite, extra virgin coconut oil.  Add a generous portion of grated rice cheese, legume of your choice, chopped fresh spinach or Kale, some cooked sweet potatoe if desired, some very finely chopped brocolli, then if you like a sauce, sprinkle with a healthy ranch .   Fold in half when brown and squish, then serve. Great Meal!!!

smoothie:  I have this about every am.  1 1/2 cups non fat organic plain or vanilla greek yogurt(creamiest), one or two bananas, 1cup frozen blueberries, 1/2 cup frozen cherries or rasberries or peaches etc.  1/4 cup ground flax seed meal, may add 1 T honey if you have a sweet tooth. cinnamon is good to add to. May add 1 cup cut up raw spinach. Blend in blender and serve. will keep one day in fridge. If just too thick, add vanilla rice milk just a little to thin.

Quinoa meal:  Cook quinoa as on pkg directions,(really fast and easy),  Stir fry enough vegies for your family, try vegies like sugar snap peas, red peppers, brocolli, carrots, etc. At table, each person stacks on their plate quinoa, stir fry vegies, fat free sour cream if desired, cut up fresh tomatoes,  Of course, legumes served cold or warmed could be added as a topping. YUMMY MEAL!  remember, quinoa is high in protein.

answer to comments

I emailed individuals my comments to their comments in August.  For your benefit, i have placed my comments for August if you click the August blogs and scroll down to comments , you will see some of mine.  Love, Sue

short and sweet

I Hear You!  I have been advised by many loved ones to keep these blogs simpler. I shall do my best. STAY TUNED!!  Please read my latest blog anyway, below.  LOVE to ALL!!!! SUE

disease prevention starts with our DIET

Hello friends,  Thanks for joining me today!!  Please take a minute if you've not read my previous blogs to scroll down and catch a bit of them.  they are IMPORTANT!!.  Please jot my new web page down and go there and view " video " after you read this: http://www.suewalkerjuiceplus.com/.  9+ is the government's recommendation in 2010 for amt. fruits and vegetables a day. but, really, WHY?? Because everyday as your body is producing energy to move and function, it is producing free radicals from the oxidation formed in you from that energy-producing work.  It's normal, but, God designed our bodies to deal with that oxidation which will lead to diseases by making our bodies respond to the antioxidants in fruits and the phytonutrients in vegies in such a way that our cells are protected. Phytonutrients and antioxidants FROM FOOD (verses isolated vitamins)  builds our immune system, gets in the endothelium (lining of our blood vessels) , gets in every cell of our body and builds protection.  Even if you are already sick, healing is very possible just by giving your body what it needs, and that is fruits and vegetables. Fred and I went to a "Juice Plus" wellness seminar Friday night and heard an internal medicine doctor, Dr. Matt Brown, discuss the peer reviewed studies that have been completed proving the benefits of a product called, Juice Plus, and a diet rich in fresh vegetables and fruits.  We were blown away.  We saw an xray of a patient's LAD (widow maker artery) half clogged.  He went on a plant based diet, and three years later the xray of the same artery showed it big and juicy.  If you are sick, whether a cold or cancer,  I recommend increasing your consumption of 9+ servings (one serving is a fist size) of fruits and vegies a day and see what happens. Dr. Robert Weinberg, PhD, whose lab discovered the first cancer gene, states if people will decrease red meat, not smoke, increase fruits and vegies, this will prevent 70% cancer cases in our nation. That is sizable. He also stated that only 10% of cancers come from inherited genes,which means lifestyle is the cause of 90% . Go to my webpage mentioned above. The reason I have become a distributor this month of Juice Plus is because I know the value of juicing and the nutrition we get from that.  Juice plus is 15 fruits and vegies and grains (rice bran and oat bran) that have been juiced and then dried at low temperatures to protect nutrients, powdered, sugar crystals removed, and encapsuled.  Better than juicing at home, more vegies and fruits than I can possible juice on my own at home.  The 16+ peer reviewed studies now completed from many universites around the world are proving the product gets in the blood stream and produces results. Its purpose is to fill the gap of my eating to assure I am getting plenty of fruits and vegies each day, because frankly, few of us eat the recommendation of fruits and vegies in a given day.
  Okay.  That's it for today.  Visit http://www.suewalkerjuiceplus.com/.  P.S.  Dr. Matt Brown recommended a diet of fruits and vegies (lots of variety). fiber (30 grams a day),  whole grains (such as brown rice, Quinoa (pronounced "Kimwah"), etc, and protein from nuts legumes and seeds (almonds brazil, walnuts cashews, pintos, kidneys, chick peas, etc.) He also stated that "protein can come from vegies: spinach is 51% protein, and when comparing same amount per weight of brocolli to chicken, brocolli has more protein. "  I am looking forward to sharing some great recipe ideas to help you incorporate more Fruits and vegies in your diet in my next blog Saturday. Remember, gradual changes today of increased exercise and improved diet WILL affect us for the better in the future!  Love to all , Sue     If you wish to comment, press comment, press google, answer few simple questions, then comment away!!

Dirty dozen, clean fifteen

Organic foods vs. non organic foods confuses folks, should I eat organic?  Well, there has been a study of 47 fruits and vegetables to see which non-organic ones are highest in holding pesticides used during their growth.  The study concludes with "dirty dozen,clean 15".  Look up the complete study by googling "Environmental Working Group" .  Our bodies cannot get rid of pesticides, there is belief that they are at the root of some of the cancer causes in our society. So here are the fruits and vegetables that are the dirtiest :
1.Peaches, non organic, 96.7% tested positive for pesticides. 87% had multiple pesticides on them.
2. Apples, 94.1%
3. bell peppers 81.5%
4. celery 94%
5. Nectarines 97.3%
6. Strawberries
7.Cherries
8. Kale 53.1% for multiple pesticides
9. Lettuce
10. Imported grapes
11. carrots 82.3% tested positive
12. Pears
14. Spinach (Don't know 13th

Okay, so do try to buy organic of the above, and understand that the study shows that if you  buy organic just of those, you will cut your pesticide exposure by almost 90%, according to the study.

CLEAN FIFTEEN
1. Onions, no detectable residue on 90% or more of samples.
2. Avacado (YEAH), less than 10 % with pesticide residue
3. Frozen sweet corn
4. Pineapples
5. Mango
6. Asparagus
7. frozen sweet peas 77% no pesticide residue
8. Kiwi
9. Cabbage 82% no detectable pesticides
10. Eggplant
11. papaya
12. watermellon  28.1% positive for pesticides, 9.5% with multiple pesticides
13.  Brocolli 65.2% had no detectable pesticides
14. Tomatoes. 53.1% with  no detectable pesticides
15. sweet potatoes and grapefruit tie

Yes, peeling will help. Bananas are the 27th dirtiest(21st cleanest).  My goal is to deliver to you the information I have, and for you to slowly (Or quickly) start to incorporate what you are learning into your lifestyle.  God bless you with peace.  more later.  Love sue

Lifechanging Health Tips Today

I am studying Diet to Prevent Disease.  Who in the world wouldn't want to know that?  Thanks for joining me today!  Please zip down to see past blogs so you don't miss important stuff. BUT, THIS DAY tops them ALL.!!! Listen up:
I recently went to a class at the hospital that taught a lot of what I have been learning and wanted to share with you, as well as great new stuff.  The class was called Eating Healthy for Disease Prevention.
1.  Studies are showing that Inflammation in the body is a big source of disease.  The foods we eat are causing a lot of this inflammation.
2.  You Have heard of Omega 3 and Omega 6 oils, they are Essential Fatty Acids our bodies must have but don't produce. They are building blocks for hormones that control immune function.and immune responses in our body.  They balance each other, Omega 3's decrease inflammation, decrease blood clotting(thin the blood), decrease cell proliferation. Omega 6's increase inflammation, increase blood clotting(thicker blood) and increase cell proliferation,(even cancer cells). Obviously, without Omega 6 we'd bleed to death . The recommended balance of these oils  by Udo Erasmus, PhD and expert in nutritous oils, is 2:1, Omega 3 to 6. Americans get 10 - 20 Omega 6 to 1 Omega 3.  WOW!!! BAD!!!
3.  So What?  That means we have a risk for inflammatory conditions in our bodies, such as:  Coronary Artery Disease( too much blood thickening clotting), Asthma, arthritises, Cancer, Autoimmune diseases, Alzheimers, Obesity , depression, hyperactivity, stroke.ETC.
4. A good antiinflammatory diet and Omega 3's  rich in our diet will reduce long term disease risks mentioned above. From food , eat omega 3 fortified eggs, cold water fish(wild caught salmon best b/c farm raised are fed corn which increases Omega 6.) Cod, Albacore tuna, lake trout, Halibut,Flaxseed oil, ground flaxseed, ground hemp seed ,extra virgin olive oil.
5. Decrease the more refined,less nutritious Omega 6:  oils such as corn, safflower, sunflower,cottonseed, soybean. margarine, salad dressings, mayonaise. Note: the primary oils in packaged, boxed, processed foods are Omega 6's. Make food from scratch!
6.Here is the Low Inflammatory Diet I recommend:   Eat Whole Grains ( Not ingredients such as "wheat flour", Semonlia, duram wheat , or "Multigrain".  Buy WHOLE GRAIN (barley, buckwheat, bulgur,whole cornmeal, popcorn, Brown rice, rye , oats, whole wheat, wild rice, millet, quinoa.)
Fresh fruit, not juices, fresh vegetables, not canned. yes, frozen are good, they have been put up in 8 hours per law.  RAW is best due to live enzymes in food.  If cooked, LIGHTLY to retain enzymes and vitamins. Limit food made from flour as the grains are broken down and they break down too quickly in your body raising the glycemic index too fast. Increase legumes(great fiber) I buy canned pintos etc from health food store so I can buy them preservative and salt free. I put them in about anything.  Ground flaxseed and hemp seed(throw it in anything, great omega 3's).  Winter squashes and sweet potatos great.NO HIGH FRUCTOSE corn syrup or HYDROGENATED fats. READ LABELS>
7. enough for now. buy Omega 3 oil from refrigerated section of the health food store. They sell it in smoothie form,(Fred uses), and  in lemon flavored form(I use).  2000 mg/day good.
8. grapeseed oil, pumpkin seeds, sunflower seeds, pistachio nuts, olive oil, olives, chicken are sources of good Omega 6, but eat in moderation so as not to get too much Omega 6.  I know you have questions, b/c I am still learning, myself.  God help us! Love, sue P.S. to comment, press comment, press google, answer few questions, then you are forever ready to comment.

responses and more health tips

Thank you for the comments!!  Okay.  sugars. what can I tell you. First, I recommend  you try to buy it from the health food store where you are  most likely to get a selection of less refined type which, the difference being you will get more minerals and such that gets thrown out with refinement.  Sugar and honey, however, whichever you use, raises blood sugar.  Stevia is a plant leaf that is 300 times sweeter than sugar, and has a glycemic index of ZERO, which means it will not raise blood sugar. but it is hard to get used to, use Very Little due to how sweet it is. It is very safe. So far, splenda appears to be okay, although I don't use it b/c I'd haven't heard the last word on it. Don't worry about sugar from fresh fruit.  But I do say limit fruit juices due to the concentrated amt. of sugar without the fiber of the fruit itself.  \
     Fluoride messes with hormones. I am sorry your uninformed dentist doesn't seem to know that.  Clean your teeth with a very soft electric tooth brush and mild toothpaste,Okay if you must use fluoride toothpaste). but avoid fluoride rinses and unfiltered water. 
     Iodine.  This is a topic I am researching better to give you a good answer where to get it etc,  I take it as supplement due to goiters in my thyroid, I believe from a genetic problem with Iodine absorption. More later after my research done.
     The numbers in the triangles on the bottom of plastic bottles and containers of drink or food stand for the chemical used to make the plastic.  I only know of number one, two, three, four and six.  #1 Polyetryene terphthalate (PET), will leach carcinogens if cracked or bent.#2 and #4, Low density polyethylene is least harmful.  #3Polyvinyl chloride (PVC) bad. #6 polystyrene , leaches the carcinogen styrene.  I don't know how they came up with the numbers, but it is sure important to be aware of their meaning .
     Today, my last comments are: Sugar, since we discussed it, is known to be a cancer feeder.  Cancer also feeds on salt.  Check all labels and buy saltfree whenever possible. I have so much more to say, so stay tuned!!
   P.S. Fluoride used to be used to treat hyperactive thyroid by lowering the thyroid function. The gov't, who makes water treatment plants add fluoride, has been negligent to study effects of fluoride, consequently, we have a phenomenal amt of people in the US who have poorly functioning thyroids.They put iodine in salt, but there have been studies suggesting the chloride in the salt actually may inhibit the absorption of the iodine.  Foods rich in Iodine include Haddock, cod, eggs, many seafoods.More on Iodine in future, I promise.
  

first health tips

Okay, I want to start this blog by thanking you for looking at it!!.  You probably know how computor savvy I am, and how passionate I am about learning all that the computer has to offer me.  NOT.  anyway, I do have some passions in life: My great Savior Jesus, my husband Fred of 32 years (XXOO), my children, my friends, my health tips!!! so lets go with the last:  MY HEALTH TIPS>  I have so much to share but haven'tgot a clue how to deliver it. suggestions welcome, questions for me to research and answer are also welcome.  >  Let's begin with just a list of suggestions, and see if it stimulates any questions. 
1. Sugar decreases your production of white blood cells. they are important for fighting germs. perhaps this is one reason why at Christmas so many of us get colds.
2.  Plastics in the microwave produce dioxins that are carcinogenic. Use glass.
3.  30 Grams of fiber a day and 5-7 fruits and vegetables. Avacados have 10 grams fiber and are the good fat. Pinto , Kidney , white beans, lentils are all high in fiber . I open a can and put them in spaghetti, on wraps, I tuck them in lots of places.Buy the cans at a health food store to find saltless and preservative free.
4.  oatmeal and Oatbran are the best grain for soaking up cholesterol and fat and sweeping it out of you.
5.  Read diet labels, if they contain Aspartame stay clear, when it hits the heat of your body, it becomes Neurotoxic, can cause headaches and memory dysfunction. etc.
6.  handwashing is your # 1 defense against germs!
7.If you are a big candle burner, Stay away from petroleum based candles,which is most.  Look for Soy candles which burn clean and are not neurotoxic.
8.  Fluoride has been a target of studies recently, noted in our water and toothpaste.  It inhibits the absorption of Iodine in the body.  This causes the thyroid not to produce it's necessary hormones as well.  Do you want your hormones messed with? not me.  Drink filtered water as much as possible.
9.  Do you have bumps on your triceps and around the sides of your arms. This can be a yeast problem.  I suggest cutting sugar and breads (starch), and going to walmart and buying "Azo" supplement(cheap).  Grapeseed extract and olive leaf extract will also help.
10.  Read labels on foods. choose a brand that has less salt, no preservatives.
11. Anybody need help to lower blood pressure?  or Lose weight? The next blog will cover this.
12.  Ever noticed the triangle at the bottom of plastic containers of all types. with a number in it? Only a number 2 or 4 seems to be acceptable in my book.  The other number's all leach carcinogenic agents if bent up.  Never reuse plastic bottles. The slightest damage to the bottle can cause the release of the chemical they are made of , which is carcinogenic. Never heat plastic anything , never in the dishwasher, even that heat releases chemicals not healthy.  GO GLass or look for "BPA' free. BPA = Bisphenol A, a synthetic chemical that messes with our hormones. (Increased cancer risk).Can't stand to see 2 Litres outside convenience stores in the sun! Now you know the "rest of the story".
13. Okay, enough for first day.  Stay tuned for future blogs!!!  Love, Susie Q

Hello friends

Fred is helping me create a simple place where I can write any health tips that I wish my friends could read.  I have a passion for living healthy, especially eating healthy.   I will be sharing my tips on this blog with hopes that my friends will benefit .  Postings to follow soon.