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!!