The new year brings many of us to a time of  reflection.   While processing the past year of my life, living in this present moment and planning my personal long term goals, I was recently shown the difference between Joy and Happiness; Knowing and Believing and Love and Pleasure.

I am often guilty of Believing the completion of a goal, conquering a fear or obtaining something “bigger and better” will bring Happiness and Pleasure.  When the definition of Believing, Happiness and Pleasure are really assessed it becomes apparent that they are thoughts, not  feelings.  Thoughts are controlled by circumstance and influenced by other people.  Therefore, while waiting for that moment to experience our definition of Happiness we create less opportunity to feel Joy.

The literal definition of Joy as defined by Webster s Dictionary is “the emotion evoked by well-being, success, or good fortune or by the prospect of possessing what one desires”.  Yes, Joy does include thoughts of happiness and pleasure.  However, those thoughts alone do not become a true feeling without achieving Joy.   A feeling is something we own, it comes from with-in and it is our personal truth.  Joy is maintained no matter what is happening around you.    Joy is the inner smile that fills a room with confidence and confidence comes from Knowing who you are.  When we really know something we no longer have to just believe in what we can see.   Knowing is not necessarily palpable.

When Love resides in your heart and is not just defined be the way somebody else interacts, reacts or responds to you it no longer becomes a measurement of how much love to give.  Measuring will undoubtedly attract others who have a comparable measure of love for you.  Looking outside of your heart or  seeking external Pleasure is controlled by other people and events causing short spouts of Pleasure and Happiness that will inevitably change.

As I  strive to be the best person I can be and try to understand  how to successfully execute my life “in this world” not “of this world”    I believe the path to the preverbal  ”Happiness” so many of us desire is to pursue and achieve Joy, Knowing and Love.  Feelings that honor unconditional acceptance, trust in our current reality and true understanding of not only  ourselves but everybody we interact with.

“Nothing can happen for you in the outside world until you create the energy to attract it to and through your inside world”.

Mediterranean Baked Fish with Herbed Lentils

Ingredients (for four servings):

• (4) Eight ounce filets of flaky white fish i.e.: Cod, Haddock, Tilapia or Halibut
• Cup (approximately 20) whole, pitted, Kalamata olives
• Cup (approximately 20) whole, cherry or grape tomatoes
• Large bunch of leeks
• Bunch of fresh Basil (approximately 12 whole large leaves)
• Fresh lemons
• Tablespoons of grape seed oil
• Cloves fresh garlic, finely diced
• Teaspoon ground sea salt
• (1/2) teaspoon fresh ground pepper

Preheat oven to 350 degrees.  Thoroughly clean the leeks by cutting the green tops and roots off, slice the remaining shafts vertically down the middle then soak them in a bowl of water to remove all of the sand.  Make horizontal slices creating half moon shaped ribbons. Add the leeks to a large skillet with the finely diced garlic cloves and sauté together on medium heat for 5 minutes or until the leeks are soft.

Line a large glass-baking pan with the Basil leaves then place the fish on top.  Cover the fish with sautéed leeks and garlic, Kalamata olives and tomatoes.  Add ¼ cup of fresh lemon juice, 2 tablespoons of grape seed oil, sea salt and pepper. Top with freshly sliced lemon wedges and cover tight with tin foil.

Based on the thickness and type of the fish, bake for 12-17 minutes.  It should flake with the touch of a finger or a fork when it’s ready.

Herbed Lentils with Spinach

Ingredients

• 1 cup French lentils
• 2 cups water
• 2 tablespoons grape seed oil
• 2 tablespoons diced shallots (approximately 1 large shallot)
• 3 cups baby spinach leaves (about 3 ounces)
• 1/4 cup chopped fresh basil leaves
• 1/4 cup chopped fresh flat-leaf parsley
• 1/4 cup chopped fresh mint leaves
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

Place the lentils in a pot with the water and bring to a boil. Cover and simmer for 30-35 minutes, until the lentils are tender but still retain their shape. Drain any excess water from the lentils and set them aside.

Heat the grape seed in a large skillet over a medium-high heat. Add the shallots and cook until they are softened, about 3 minutes. Add the spinach and cook until just wilted, about 2 minutes. Add the lentils, basil, parsley, and mint to the pan and stir to combine. Cook until warmed through, about 1 minute. Stir in the lemon juice, salt and pepper and serve.

Please note: The photo above shows the herbed lentils with tomatoes.  Since tomatoes are in the Mediterranean Fish recipe,  I leave them out for this meal but it is your personal preference.

“The Petroleum Club”

 

Amanda Powers and Kimberly Hardick

“Learning to Fly”

Adaptive Yoga Training November 2010

 

I am pleased to announce Yin Yoga is now being offered exclusively for the members of  Fort Worths’ Petroleum Club.  Class takes place every Tuesday at 5:15 pm and we typically meet in the “Derek” room.   Please come try a class out for yourself.  Upon arrival please remember to check with the front desk to confirm the room we are in. “My teaching style is considerate to all levels of skill and ability and focuses on overall flexibility, mobility and relaxation.” A. Powers

To learn more about Yin Yoga,  check out the article below from the Los Angeles Times dated September 21, 2009 by Janet Kinosian.

Yin yoga: yang-style’s less aggressive counterpart

Taoist-based practice targets the connective tissues, ligaments, joints and synovial fluid.

The power or “yang-styled” yoga forms so popular in the West — with their fast shifts between poses and emphasis on sweat — have left a gap for more meditative, longer-held stretches, says Paul Grilley, a martial arts and yoga practitioner who helped develop the yin yoga style along with fellow proponent Sarah Powers.

He says yin yoga is not a new form, but rather a return to more meditative, traditional yoga. Slower forms — such as restorative yoga — already exist, he acknowledges, relying on props to aid with poses and encouraging students to stop when they start to feel discomfort.

But with yin yoga, he says, the emphasis is not on a lack of pain, but rather on how to feel discomfort, stay with it and move through it.

Yin yoga relies on several core poses that, on first look, do not appear difficult. Most focus on the lower half of the body, such as the hips, pelvis, inner thighs and lower spine. The difficulty lies in the length of time the poses are held without shifting or movement.

Each pose is held from two to up to 20 minutes, and long, deeply held breaths coincide with the stretches. This provides for a meditative and mind-clearing practice that helps practitioners learn how to focus on the moment, proponents say, thus reducing anxiety, tension and stress.

Some of the names and yin poses are similar to their yang counterparts, such as “corpse pose” and “child’s pose,” though most have been altered and renamed.

The faster-paced yang-style yoga, such as ashtanga or vinyasa, targets lengthening and strengthening the muscles, says Oregon-based Grilley, who teaches yoga nationally and internationally and wrote “Yin Yoga: A Quiet Practice” in 2002. Taoist-based yin yoga targets the connective tissues, ligaments, joints and synovial fluid and the energy channels or meridians that the philosophy hypothesizes runs through them.

Adds the San Francisco-based Powers: “This means that instead of coming into a pose for a short amount of time and hugging the bones close together by engaging our muscles, [one] needs to pull the skeleton apart non-aggressively and with appropriate pressure and then remain stationary a while, allowing the muscles to remain stretched but without engaging them.”

Yin poses are not an attempt to stretch the ligaments and connective tissue but to load them appropriately, she says.

Kelly McGonigal, a yoga instructor and psychologist at Stanford University and the editor of the International Journal of Yoga Therapy, elaborates.

“The fourth minute [of a stretch] is not like the first,” she says. “If you pull something fast and hard, you don’t get a benefit; but if you keep applying moderate, slow and longer pressure, it will eventually relax.”

http://articles.latimes.com/2009/sep/21/health/he-yin-yoga21#

]]> http://changingbadhabits.com/2011/08/yin-yoga-at-the-petroleum-club/feed/ 0 http://changingbadhabits.com/2011/08/cowboys-pie/ http://changingbadhabits.com/2011/08/cowboys-pie/#comments Fri, 05 Aug 2011 00:26:28 +0000 Amanda Powers L.M.T., N.C. http://changingbadhabits.com/?p=1692  

“Cowboy’s Pie”

This rendition of traditional Shepherd’s Pie provides fiber, magnesium, iron, calcium and Vitamin’s A and C. Substituting baby Lima Beans for corn also reduces the carbohydrate load.  A blend of turnips and carrots whipped together makes a fluffy and flavorful topping for the dish and by adding sautéed leeks and fresh Thyme to the sirloin, this healthier version of a classic comes to life.

Ingredients:

1. 3 large, organic russet potatoes

2. 1 pound hormone free, grass fed, 92 percent or leaner, ground sirloin or ground Bison

3. 1 bag, frozen, organic, baby lima beans

4. 6 large organic carrots

5. 2 large turnips

6. 1 bunch organic leeks

7. 1 bunch organic fresh thyme

8. 6 tablespoons of organic, salt free, butter

9. ¼ cup almond milk (unsweetened)

10. Sea Salt (ground)

11. Fresh ground pepper

Directions:

1. Get three (3) medium to large sized pots of water boiling.

2. Peel and cube the potatoes; add to one of the pots of boiling water and cook until tender enough to mash.

3. Peel and cube the carrots and Turnips, add to the second pot of boiling water and cook until tender enough to mash.

4. Add lima beans to last pot of boiling water and cook for 15 minutes.

5. When potatoes are done, drain and add 2 tablespoons of cold butter and ¼ cup of room temperature almond milk.  Mash until fluffy and season to taste with sea salt and pepper; set aside.

6. When Turnips and carrots are done, drain well, add 3 tablespoons of butter and mash together.  Season to taste with sea salt; set aside.

7. When Lima’s are done, drain and add 1 tablespoon of butter to the pot to melt it then toss the Lima’s in the pot to coat well with butter. Season to taste with sea salt; set aside.

8. Rinse the leeks well.  Slice into small ribbons the sauté in a large pan until translucent; add ground sirloin, 1 tablespoon of fresh thyme Or 2 teaspoons of dried thyme, a pinch of sea salt and sauté until sirloin is no longer pink.

9. Get a 9X9, ungreased, glass, Pyrex dish and begin to layer your cooked ingredients as follows:

   

   Finished Photo – Cowboy’s Pie

   • Whipped Potatoes

   • Ground Sirloin

   • Lima Beans

   • Carrot/Turnip Blend (for a fancier finish, pipe the carrot/turnip mix on the top layer with a cake decorating bag.

10. Broil on low to lightly brown the top for approximately 7 minutes.  Every broiler is different, so I suggest watching it closely after 3-4 minutes.

Not only does this snack satisfy cravings for crispy and salty foods, it’s loaded with nutritional value such as Vitamin A, K, Fiber and Folate.  Baked Kale Chips are low in carbohydrates and high in fatty acids.  They are a great movie snack or replacement to potato chips.  Serve them as a side with soup or a sandwich and get your friends talking.

The secret to Crispy Kale Chips is clean leaves and  the removal of the large vein that goes down the center of each leaf. Start with fresh, Organic Kale and wash it well. I suggest getting a large bowl of filtered water, adding 7-10 drops of Grapefruit Seed Extract and letting your leaves soak for 5-10 minutes.  Kale is a super hearty Cruciferous Green and can handle the submersion bath, you will be surprised at the amount of sand in the bottom of your bowl.  To avoid coating your clean leaves with the sand again, remove them from the dirty water with your hands or tongs opposed to dumping them into a strainer; place the leaves on a clean cloth and air dry completely.

Using kitchen shears, fold the clean and dry Kale in half length wise and cut the center vein out.  Rip the remaining side leaves into 2-3 inch squares.  The larger the better since these shrink upon baking. If the Kale you are using has small leaves, you many not need to rip them all.  Put your Kale squares into a large bowl and toss them with 2 tablespoons of Apple Cider Vinegar ; 2 tablespoons of room temperature, liquified,Coconut Oil and a pinch of Sea Salt per bunch of Kale. Place single layers of dressed leaves on an ungreased baking sheet (you will probably need to bake several batches if using two or more bunches of Kale).  Gently turn the leaves over after the first 10 minutes.  Bake for another ten minutes or until all of the leaves are golden brown, light as air and crispy.  Sprinkle with Sea Salt immediately upon removal from the oven and store in a paper bag up to three days.

Ingredients:

Serving Size – 2 bunches of Kale typically produces the equivalence to a standard bag of potato chips.

• 2 or more Organic bunches of curly leaf Kale
• 2 tablespoons per bunch “Bragg” organic apple cider vinegar
• 2 tablespoons per bunch “Garden of Life” coconut oil
• Pinches to taste approx. 2 tablespoons per bunch sea salt

The Art and Science of Breathing

As my personal journey continues I am constantly reminded to slow down.  By consciously making the effort to do so,  it becomes apparent how few deep and restorative breaths we may actually take throughout the day.  At times it may be easy to encounter multiple stressful situations over a short period of time.  When a situation can not change try modifying your reaction to the circumstances at hand and become very conscious of your breathe.  Begin breathing in through your nose, filling your diaphragm completely then  exhale through your mouth slowly until your belly totally deflates.  Sometimes this is referred to as “belly breathing” because when executed properly, you will see your belly rise on inhale and fall on exhale.  If  your chest is the only part of your body moving when you breathe,  this  is a sign that you are not doing it  properly.

“Remember to breathe”.  I know, that seems so obvious right?   Well, the next time you catch yourself taking small shallow breaths with your shoulders elevated up to your ears and a migraine headache; it will become obvious that you have forgotten something…….

According to Mental Health America, stress is toxic to multiple functions of the human body:

“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”

Andrew Weil, M.D.

Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind.  Listed below is list of  three simple breathing exercise that promote relaxation and help reduce stress.

You may want to try all three to see how they affect your individual stress and anxiety levels.

1. The Stimulating Breath
2. The 4-7-8 Breathing Exercise
3. Breath Counting

Exercise 1:
The Stimulating Breath

The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.

Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise. Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows.  Breathe normally after each cycle.

Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.

Exercise 2:
The 4-7-8 Breathe

This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react.  Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly.  Everyone can benefit from it.

Exercise 3:
Breath Counting

If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique much used in Zen practice.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

• To begin the exercise, count “one” to yourself as you exhale.
• The next time you exhale, count “two,” and so on up to “five.”
• Then begin a new cycle, counting “one” on the next exhalation.

Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”
Try to do 10 minutes of this form of meditation.

Many of you may have heard E.F.A.’s referred to as Fish Oil or Omega-3′s.   Regardless of what you call them, the word “Essential” is no joke. E.F.A.’s support healthy function of the cardiovascular, immune, skeletal, gastrointestinal and cognitive systems to name just a few.

Essential Fatty Acids may be derived from many whole foods including cold water fish.  The “Oceans 3″ line from Garden of Life is high quality and is the only brand that also contains the powerful antioxidant’s Astaxanthin and Fucoxanthin.  Regardless of the brand, look for cold pressed oil from small fish such as; Anchovies, Sardines or Krill.  Small fish have a lower Mercury content than larger species such as Salmon, Mackerel and Tuna.

With the recent oil spill tragedy in the Atlantic ocean I feel obligated to consume sustainable, vegan resources for many of the nutritional elements we rely on the ocean for.   E.F.A.’s are also found in Olive Oil, Raw Walnuts,

The Flax Plant

ground Flaxseeds and Chia Seeds.  Yes, Chia seeds, as in the 1980′s “Chia Pet”.  Both Chia and Flax seeds are Gluten free and provide about 20% of  the recommended daily amount of  dietary  fiber. Sprinkle Chia or Flax seeds on yogurt, fruit, cereal, and salads. You can also bake with them or add them to smoothies.

The chart below is comparison based off of information I took directly off of the following products:

1. “Spectrum”, cold milled, organic ground Flaxseed (15 ounce bag approximately $8.00)
2. “Ultimate Chia Life”, 100% premium Chia Seed (12 ounce bag between $12.00 and $15.00)
3. “Garden of Life, Oceans 3, Beyond Omega 3″ (softgels approximately $24.00)

While taking in the view along Playa la Ropa, it was hard to miss the beautiful local people exuding a glowing love for life.

It was the sunshine, waves, palm trees and environment that offered nothing but the freshest foods on earth that inspired me to create these tropical recipes for you.

“Tropical Ceviche”

1 medium Papaya (2 cups)

2 large Mango’s (2 cups)

1 small pineapple (1 cup)

4-5 Key Limes (1/4 cup fresh squeezed juice)

1/2 cup coconut water

1/3 cup unsweetened shaved coconut

Pour the lime juice and coconut water into a large bowl and whisk them together.  Chop all of the fresh fruit into pieces that are slightly smaller than “bite” size but bigger than “diced”.  Place all of the fruit chunks in your bowl and thoroughly coat them with the lime juice mixture.  Marinate 20-30 minutes, garnish with shaved coconut and serve chilled. For an adult version, replace the coconut water with Vodka and let the mixture marinate at least 1 hour before serving.

“Tropical Ceviche” as a main course

This recipe can also be modified to become a main course.  Simply marinate a couple of  Tilapia  fillets (or other similar white fish) in lime juice and a pinch of sea salt; cover and place in the refrigerator for a minimum of one hour, no longer than three hours.  The citrus from the lime juice will cook the fish and provide the addition of protein to this tropical dish. After marinating the fish, pull it apart into bite size pieces and fold them into the mixture.  To garnish this dish as a main course, replace the shaved coconut with chunks of avocado and fresh Cilantro.

]]> http://changingbadhabits.com/2010/06/tropical-ceviche/feed/ 3 http://changingbadhabits.com/2010/05/a-healthy-version-of-the-old-school-%e2%80%98sloppy-joe%e2%80%9d/ http://changingbadhabits.com/2010/05/a-healthy-version-of-the-old-school-%e2%80%98sloppy-joe%e2%80%9d/#comments Thu, 13 May 2010 01:55:25 +0000 Amanda Powers L.M.T., N.C. http://changingbadhabits.com/?p=1498 “Messy Bison”

This healthy version of the old school ‘Sloppy Joe” is made with ground Bison which offers that naturally sweet flavor unique to Buffalo.  Each 3.5 ounce serving rocks out 28.44 grams of protein.    My secret weapon for this version of the healthier “Man-which” is the sauce.  Kidney beans add a creamy texture, lots of body and much needed daily Fiber, B9 and Manganese.  One cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber. Kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Ingredients:

1 pound ground Bison

1 Teaspoon coconut oil

1 can Organic Kidney Beans (drained and rinsed well)

4 Teaspoons Taco Seasoning

1-2 cups of filtered water (based on consistency while blending)

½ Cup Organic Annie’s Ketchup

1 Cup Organic “Texas Style” BBQ Sauce

In a large frying pan add the coconut oil, 2 teaspoons of taco seasoning and the ground bison.  Saute on medium heat until the meat is no longer pink then set the pan aside.

Put the kidney beans in a blender and slowly add filtered water while blending until all chunks are gone.  Add 2 teaspoons of taco seasoning, BBQ sauce and ketchup.  Blend everything together slowly adding more filtered water until your sauce is the thickness of heavy cream.  Add 2 cups to the cooked Bison and put the pan on medium heat for 15- 20 minutes to let the flavors marry.  Any un-used sauce can be refrigerated up to 7 days and works great as a dip for chicken fingers or a marinade for grilling.

To stick with the health conscious theme,  serve your  “Messy Bison” on Rudi’s Organic Hamburger Buns.  I recommend the Spelt buns but if you don’t have wheat issues you get the authentic feel of a Sloppy Joe with Rudi’s Organic White.

Add a side of steamed sugar snap peas and baked sweet potato fries to complete this healthy meal disguised as comfort food.

In a world that is loaded with hidden (and obvious) toxins and waste, I really take care of my immune system but I also do my share to help the future of the planet. One of  the easiest ways to start making a difference is to use Grapefruit Seed Extract “GSE”.  GSE can be diluted and used for everything from detoxifying your body to cleaning cutting boards. Among it’s many benefits is the elimination of plastic bottles that household cleaners and vegetable washes are packaged in.  I suggest buying a couple of stainless steel spray bottles for your household and enjoying the benefits of toxic free GSE.  A bottle of Grapefruit Seed Extract is typically between $11.00 and $17.00 based on the size.  However, GSE is super concentrated and one bottle will last well over six months offering a substantial savings over time.

Household uses for GSE:

All Purpose cleaner

Add 20 drops of GSE and 10 drops of Tea Tree Oil to any twenty-four ounce pump sprayer.  Then fill it with purified water to naturally clean and disinfect any surface in your home.

Produce/Nut/Bulk Grain Wash

For bulk washing, use a stainless steel or glass bowl.  Cover your produce or grain etc. with cold, purified water.  Add the amount of drops of GSE equivalent to the quantity of produce your are washing or 3 drops for every one (1) cup of small items.   For example, if you are washing 2 apples and 1 lemon; add three of drops of GSE then soak your produce for 2-4 minutes.  If you are soaking two cups of raw nuts or grains; add six drops of GSE and soak for 15-20 minutes .   Be sure to thoroughly air or towel-dry everything before refrigerating or storing.  It is wise to always soak rice, raw beans, nuts (legumes) and/or raw seeds.  By soaking these foods for  a minimum of 15 minutes before consuming or cooking them it will diminish mold and traces of pesticides and feces that are commonly found on bulk foods.  Soaking also makes nuts easier to digest eliminating common gastrointestinal issues associated with nuts or legumes.

Cutting board cleaner

Apply five to ten drops to your wood or bamboo cutting boards and work in with a clean damp sponge or fresh dish cloth.  Let stand thirty minutes and rinse.

Organic Garden Pesticide

Add ten to twelve drops  of GSE to a 16-18 ounce spray bottle that also contains one large, whole clove of peeled, raw garlic and  fill the bottle with purified water. Spray the produce in your garden as needed while it is green and developing to naturally detour common garden pests.  You can also use this spray on the leaves of indoor and outdoor plants if they are attracting unwelcome guests.  Please remember to avoid spraying leaves and produce while in the direct sun light and/or at the peak heat of the day as it may cause them to burn or wilt.

Consuming

GSE has been shown to exercise significant antibiotic effects in test tube studies. Adding a few drops to 8 ounces of water or your favorite juice will help combat strep, staph, salmonella, e-coli, Candida, influenza, parasites, fungi, and more.

Click here to view an amazing website that lists 180 uses for Grapefruit Seed Extract.

After a long winter of squash and potatoes the spring time opens up a whole new road to a tasty adventure.  Your local grocery stores should be offering a beautiful selection of fresh herbs and leafy greens that not only rock out on steamed vegetables and fresh salads, they offer valuable nutrients such as Iron, Vitamin C, Folate and Potassium.  Fresh herbs can typically be purchased by the bunch or in soil.  I prefer those that are sold as a whole plant in soil for continual enjoyment under $5.00.

Asparagus is really fresh right now since it is harvested from March through June based on the growing region.  Unfortunately, many people over cook asparagus creating a stringy pile of mush.  Blanching is the best cooking method to use for tasty asparagus every time.  I sincerely think of Asparagus as a miracle food.  It is low in calories, cholesterol free and very low in sodium.  It is also a good source of vitamin B6, calcium, magnesium and zinc.  Asparagus also provides dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium.  As you can see, Asparagus is practically natures multi- vitamin.

The final ingredient I want to talk about in this recipe is legumes or beans.  Every bean is nutritionally unique and worth trying. Experiment with dried beans, some soak over night and others such as lentils, can be rinsed thoroughly and cooked in less than 30 minutes.  Organic canned beans are a super healthy pantry item and can easily become an appetizer, salad topping, or main dish. The key to cooking with beans is soaking them first.  Beans have an indigestible outer coating of complex sugars called, Oligosaccharides.  Beans also tend to be extremely moldy and dirty.  Soaking minimizes gas and gets rid of the accumulated surface dirt, bacteria, and nasty stuff like insect larva, rodent contamination, and fertilizer or pesticide residues that may be hitching a ride.  Follow the preparation directions on your box of dried beans and simply soak canned beans for 10-15 minutes then rinse well before cooking with them.

Tossed Asparagus and Kidney Bean Salad (makes 5-6 one cup servings)

Ingredients:

Please buy Organic produce if and when possible.

2 cans Organic Kidney Beans (Black Beans are delicious too or get funky and use a combo.)

10-12 fresh Asparagus spears

1 bunch fresh Cilantro (1/2 cup chopped)

2 fresh Jalapeno’s (if heat is not desired, substitute with a Pablano pepper)

1-2 Limes juiced (1.5 Tablespoons)

1 Teaspoon ground Sea Salt

1.5 Teaspoon Cumin

2 Tablespoons Grape seed oil

Directions:

Thoroughly clean all of the produce and lay it on a clean towel to air dry.  Soak and rinse the beans then gently pour them into a large bowl.  Remove the “needle-like triangular leaves” that grow along the stalk of asparagus then slice each stalk into 1 inch pieces, blanch, drain, and add to the beans.  Dice the pepper and Cilantro, add to your bowl.  Add the sea salt and Cumin then drizzle the lime juice and Grape seed oil over everything.  Toss gently and serve chilled as a side salad with dinner.  Make it a main course at lunch by adding 6 ounces of grilled, free-range chicken breast to each serving.  Feel free to play with this recipe by changing up the beans and/or fresh herbs and adding more veggies.  Enjoy!

Chakra is believed to be a center of activity that receives, assimilates, and expresses life force energy.   The word Chakra literally translates as wheel or disc.  Therefore, Chakra defines the  spinning spheres of bio-energetic activity that radiate from seven major nerve centers extending forward and upward from the spinal column.

Typically, six of the seven Chakra wheels are referred to.  Imagine these wheels stacked in a column of energy that begins in the base of the spine and climbs to the middle of the forehead.  The seventh and less referred to  Chakra,  expands from the crown of the head into the universe.  It is beyond the physical region; some choose to call it spiritual.  The six predominant Chakra correlate with our mortal states of consciousness.

While most bodywork experts agree that tension and pain in the body are largely caused by how we move (or don’t move enough) throughout the day, a growing number of practitioners cite emotional stress as another factor. Deb Shapiro, author of Your Body Speaks Your Mind, stated that understanding how parts of the body connect to certain emotions can help us get in touch with neglected areas of our subconscious. “And the great thing about that is tapping into the root of the problem on an emotional level can heal chronic pain,” said Deb Shapiro.

Neck (“Crown”, “Third Eye” or “Brow” and “Throat” Chakra)

The neck is a two-way communicator: You take in life-sustaining food, water, and air through the neck, and at the same time, emotions, feelings, and thoughts are expressed outwardly through your voice. Stiffness here can indicate resistance, usually to other ways of thinking.

Shoulders (“Throat” and “Heart” Chakra)

Where you carry the weight of your responsibilities, whether it’s work, family, or mortgage payments. Creative energy flows from here, moving into your arms and hands, where it emerges in what you do in the world. Tense shoulders can also indicate resistance, perhaps to the responsibilities you feel you must maintain, or pressure that’s put on you to perform.

Upper back (“Heart” and “Solar Plexus” Chakra)

This is the area on the reverse side from the heart, it is where you can store repressed anger, resentment, guilt, or shame.

Mid back (“Solar Plexus” and “Sacral” or “Spleanic” Chakra)

Your core allows you to bend and move, representing your ability to be psychologically and emotionally flexible. Stiffness in the mid back can reflect an inner stiffness, holding on to a fear, or inability to go with the flow.

Low back (“Sacral” or “Splenic” and “Base” Chakra)

This part of the body supports your weight from above, and it’s related to your notions of survival, security, and self-support. If you’re feeling insecure—or as though you’re unable to meet other people’s expectations—that pressure can manifest in the low back.

Gluteus (“Base” Chakra)

Although seemingly soft, the Gluteus is often the most tense and clenched muscles in the body. This area has to do with elimination and release, self-control and power issues are often held here.

Hamstrings (“Base” Chakra)

These muscles are connected to the knees—which we use to bow down to a higher being—and so tight hamstrings can often mean that a deeper level of surrender is needed. The thighs and hamstrings also hold on to past conflicts, such as traumatic childhood memories, anger, or resentment. This area is also closely associated with sexuality and intimacy.

As you can see, both Eastern and Western medicine suggests, that by tapping into pain you may be experiencing in your physical body and becoming honest about your personal emotional challenges, it is possible to decrease physical aliments and increase your overall well being.

It is also implied that by simply incorporating the Chakra colors that correspond with your area of  physical pain into clothing, daily surroundings, and food choices, it is possible to visually  stimulate the healing process.

For more information on Chakra in relation to the human body, please click on this link to Wikipedia.

Amherst, New Hampshire

Town Center

Weare, New Hampshire

My Home Town

Last week I took a trip to Weare,  New Hampshire to visit family and was able to connect with Lisa Jones, owner of  “Nia NH and Yoga” located in beautiful  Amherst, NH.

Lisa Jones, owner of "Nia NH and Yoga"

Lisa has been studying wellness and yoga for more than 25 years and has a private therapeutic breath work practice  based out of  “Nia NH and Yoga”.  Lisa has taught breath awareness since 1998 and has been a Nia instructor since 2004; this allows her to incorporate the breath facilitator’s experience into her Nia classes.  Lisa’s intention is to help her students and clients embrace healing from with-in, discover greater self empowerment, and experience overall joy in their daily lives.

Lisa Jones, Nia Blue Belt

It was a great pleasure being a part of this New England Nia community and having the opportunity to instruct Thursday evening’s class.  Not only was the space comfortable, the entire class clearly understood the spirit of The Nia Technique®.  My sincere thanks for such a warm welcome and wonderful experience at “Nia NH and Yoga”!

Please enjoy some of my Nia in New Hampshire experience by clicking on links below:

Click here for video footage at  Nia NH. Routine “Clarity, Nostalgia Worship”

Click here for video footage at Nia NH.  Routine  “Clarity, Long Bone”

Special thanks to my Dad, Frank Szerlog, for taking the video footage shown above.

]]> http://changingbadhabits.com/2010/02/my-nia-in-new-hampshire-experience/feed/ 1 http://changingbadhabits.com/2010/01/pop-stachio-corn/ http://changingbadhabits.com/2010/01/pop-stachio-corn/#comments Mon, 11 Jan 2010 05:15:47 +0000 Amanda Powers L.M.T., N.C. http://changingbadhabits.com/?p=1275 “Pop-Stachio Corn”

Portions of this recipe are courtesy of the “Whole Food Bible”

“Pop-Stachio Corn” is a lower calorie alternative to buttery popcorn or sweeter versions like Crunch–N- Munch® or Fiddle Faddle®.

This snack provides fiber, protein and essential monounsaturated fatty acids “M.U.F.A.’s”.  The anti-inflammatory benefits of the curry powder and the low Glycemic level of the Agave Nectar really make this a healthy snack if you follow the suggested serving size of 1 cup.   You may choose to eliminate the pistachios and maple syrup if you are seeking a lower fat version.  In such case,  a serving size would increase to 2 cups.

Ingredients:

Makes eight 1 cup servings

1. 1 cup organic  pop corn kernels
2. 1 cup shelled raw pistachios
3. ½ cup shelled and raw walnut pieces
4. 2 tablespoons of organic, unsalted butter
5. ½ teaspoon curry powder
6. ½ teaspoon sea salt
7. 1 Tablespoon pure Maple Syrup
8. ½ cup Agave Nectar

Directions:

• Air-pop the popcorn or pop it on the stove top in 3/4 teaspoon of Grapeseed or Coconut oil and place it in a large bowl.
• Toast the pistachios and walnuts pieces by placing them on a baking sheet and popping them in as pre-heated 350° oven for 7-10 minutes then add them to your popcorn.
• In a small sauce pan, melt the butter on medium heat; add the curry powder, sea salt, maple syrup and Agave Nectar; simmer for 3-5 minutes until the syrup in uniformly bubbly.
• Pour the hot syrup over the popcorn and nuts in your bowl, stir it thoroughly to coat everything well.
• Let everything cool completely, break it into clusters and enjoy.  Leftovers may be stored in an airtight container for 3-4 days (if they last that long.)

5 ways to cut cost and calories from your holiday dinner

As we all know the holidays are typically a time  of cheer, community and food.  But this year may be a little different due to the economical issues hitting so many households these days.  Please remember, different does not have to imply “bad”.  It is my opinion that a fantastic holiday dinner doesn’t have to cost a fortune.  I know, you’re thinking I am going to suggest cutting corners on quality right? Well, you’re wrong.  Check out these five simple ways to save money and calories on your holiday dinner.

1. Make “turn-atoes”. Turnips are very inexpensive and add a fantastic peppery flavor to classic mashed potatoes.   Turnips help curb free radicals by  supplying high quantities of Vitamin C, calcium, folic acid and magnesium.  Russet potatoes work best for this “turnatoe” combination;  simply use one  medium turnip for every large Russet potato.  Turnips are high in water content so you can leave out the cream which eliminates even more cost and calories.

2. Change up the veggies. We usually see the same vegetables at a traditional Thanksgiving dinner;  peas, corn, green beans and some form of sweet potato and marshmallow surprise.  Look at the produce section of your local store and get creative based on the price per pound.  Zucchini is very affordable this time of year, so are green beans, and broccoli and a whole butternut squash can easily replace 3-4 sweet potatoes and eliminate the need to buy marshmallows.  Canned vegetables are usually most affordable but they are tasteless and nutritionally  lifeless so if you do veer away from fresh vegetables the next best choice nutritionally is frozen.

3. Skip the dinner rolls. Rolls can be pricey and are usually made from processed ingredients.  Consider buying a hearty loaf of multi-grain bread from a local bakery.   You can heat up some of the slices for the Thanksgiving bread basket and have plenty left for your  Turkey sandwiches the next day.

4. Go crustless. Making pies may be tradition but the ingredients for a pie crust are expensive.  Plus, 90 percent of pre-made pie crusts available are loaded with saturated fat and hydrogenated oils.  Consider giving tradition a new look.  Make the filling for your favorite apple pie but cook it over a slow simmer to create homemade apple sauce instead.  Serve it warm with vanilla frozen yogurt and no body will miss the crust.  You can do the same thing  with the filling for a chocolate cream, lemon meringue or butterscotch cream pie;  just make the filling and serve it a clear glass bowl with a dollop of homemade whip cream or meringue.

5. Keep the carcass. After cleaning off all the turkey meat, place the bones in a large pot, cover with water, add salt, pepper, a bay leaf, thyme and the classic Mirepoix of  diced onion, carrot and celery.  After a few hours, strain everything over a large bowl and you have a fantastic, low sodium broth to use as a base for soup or for cooking rice.

A Vegan Delight.

"Non-Cream of Broccoli" soup is healthy, affordable and guilt free which makes it a staple comfort food in my home.

This chilly Fall weather makes me crave soup.  I love creamy soups but I’m not a fan of dairy or saturated fats.  Here is a simple vegan recipe I came up with for a “Non-Cream of Broccoli” soup. At approximately 75 calories per serving it’s full of flavor without the guilt. This soup provides essential Vitamins such as A, C, and E  plus packs about 20 grams of protein per cup.

Ingredients:

• 1 shallot (chopped)
• 2 Tablespoons Extra Virgin Olive Oil (EVOO)
• 4-6 cloves of garlic (you can leave them whole or chop them in half)
• 4 medium turnips (peel and cut into 1 inch cubes)
• 1 large head of Organic Broccoli (break off the flowerettes then peel the broccoli stalks with a potato peeler.  Once the top layer is taken off the stalk it becomes the best part nutritionally.  Slice the stalk into cubes equal to the size of your turnips)
• 1 box of Organic, low sodium vegetable broth (make sure everything in your pot is covered, if the broth doesn’t cover everything, make up the difference with filtered water but be sure to add some salt and pepper to it first so your broth doesn’t become “watery”)
• 1 bag of Organic pre-washed baby spinach
• Ground pepper
• Sea salt (to taste, may not be needed if your broth is not low sodium)

Directions:

1. In a large sauce/soup pan add EVOO & chopped shallot, place on medium heat until the shallot is translucent not brown.
2. Add garlic and turnips and saute on medium for 1-2 minutes to release the flavors.
3. Add vegetable broth and broccoli.  Bring to a boil than reduce to a simmer on medium to medium low heat for 30 minutes.
4. Remove from heat and add the whole bag of spinach.  Use an immersion blender or a food processor to puree everything to a smooth consistency.
5. Return to the soup pot and add salt and pepper to your liking.

Serve and enjoy. If you are not watching calories or lactose intolerant, you may want to serve a pat of butter or a tablespoon of grated cheddar in each bowl as a garnish.

]]> http://changingbadhabits.com/2009/10/non-cream-of-broccoli-soup/feed/ 2 http://changingbadhabits.com/2009/09/how-much-sodium-is-too-much/ http://changingbadhabits.com/2009/09/how-much-sodium-is-too-much/#comments Thu, 03 Sep 2009 02:37:15 +0000 Amanda Powers L.M.T., N.C. http://changingbadhabits.com/2009/09/how-much-sodium-is-too-much/

Sea Salt does not contain Iodine.  Table salt or “Iodized” Salt does.

Sodium (salt) is the primary electrolyte in charge of regulating the extracellular fluid levels in the body.

Marais Salant is a natural salt pan in the bay of the Atlantic Ocean

Sodium is essential to achieve and maintain  proper hydration.  This mineral pumps water into our cells causing potassium to pump the by-products (waste) of the cellular processes out of cells, eventually eliminating toxins from the body.

It is suggested we only need to consume between 500mg and 750 mg of Sodium per day.  However, if you are an extreme athlete your daily sodium intake may increase to 2000 mg per day to insure proper hydration.

Always be sure to read the labels of what you eat and drink to see how much Sodium you are really consuming in a day.  You may be shocked!  Remember to look at the serving size of the item you are about to consume, often times packages contain more that one serving so the nutritional facts or Sodium, in this case, may need to be doubled or tripled.

It is equally important to be aware of  the sodium content of restaurant meals, especially fast food.  One Bacon Egg and Cheese Biscuit from McDonald’s contains 1270 mg of sodium, one hash brown contains 290 mg and if you enjoy catchup with that hash brown you can add another 100 mg of sodium per packet used. As you can see, ONE average fast food breakfast is well over the recommended DAILY amount of Sodium.  Consistently consuming a high Sodium diet will cause  the body to inefficiently metabolize which creates excess water in the blood stream; this causes the heart to work harder potentiality causing high blood pressure or even worse, heart disease.

Sodium Equivalents

Read more about Sodium: http://www.consumeraffairs.com/news04/2008/02/sodium_bp.html#ixzz0Q0jteiTR

Acai (pronounced ah-sah-ee) berries come from the palm trees shown above.  There are eight different species of Acai palms that are all native to Central and South America which produce fruit semi-annually.   The Acai berry has been said to be a distant cousin to the blueberry and the juice of the berry has recently become a highly desired health elixir.  If you are looking for more than antioxidants, Acai juice also provides vitamins C and A, calcium, iron and essential amino and fatty acids.

Studies of three commercially available Acai beverages have shown the juice of the Acai Berry has levels of antioxidants that are lower than pomegranate juice, blueberry juice and red wine; antioxidant levels equal to those found in black cherry and cranberry juice and higher antioxidant levels than orange juice, apple juice and tea.  As you can see, a combo of several of these fruits and berries would be ideal to achieve maximum nutritional value.

If  you are looking for a all natural Acai Berry beverage that contains several “power packed” fruits and berries, check out the  Efusjon Energy Drink. Efusjon is a superior choice for  those who consume Red Bull, Monster or other highly caffeinated, artificially sweetened “energy drinks”. Efusjon is extremely low in calories and high in nutrients. If you are trying to loose a few pounds, Efusjon would be a healthier, less fattening, and more affordable alternative to a daily Starbucks Latte or 7-11 Big Gulp.

As far as an allergic reaction to the Acai Berry, the rule of thumb is, if you are allergic to one food be aware of all foods in that specific group.  According to www.webmd.com, If you have pollen allergies or have a known hypersensitivity to similar berries, you may want to avoid this fruit. I you suffer from pollen, ragweed or birch tree allergies and consume specific fruits you may experience an effect called ‘cross-reactivity.’ This takes place when allergenic material on the surface of pollen is very similar to allergenic material on the surface of certain foods making the body unable to distinguish between the allergens and initiating an allergic reaction.

Without an existing allergy to Heart of palm or blueberries it would seem unlikely to have a reaction to Acai juice.  However, if there is an allergy concern, introduce the Acai juice in half ounce doses for the first week gradually adding another half ounce per week until you reach the recommended daily serving.  Be sure to stop consuming the fruit and/or juice if any discomfort or physical reaction occurs.

“Defensive Living”

Don't become a victim of violence!

While recently demonstrating the proper martial arts stance for delivering punches, blocks, strikes and kicks in a Nia routine, I realized how much these moves could save my life in a fight or flight or situation.  The Nia Technique™ offers an invigorating cardiovascular workout but it also teaches valuable self defense moves.

According to the Statistics on Violence against Women, “1 in 3 women experience physical assault, from threats of assault, to attacks causing serious injury”; think about that.  How many times are you (a female) in the company of two other women? You, your mom and your aunt; you, your best friend and her sister; you, your grandma and your cousin; inevitably, you or somebody you love will statistically become the victim of some level of physical violence.

"You may have one to five seconds to make one of the most important decisions in your life!" -Bo Hardy

“Defensive Living”, a practical guide to survival, written by Bo Hardy; offers information that nobody should live without, especially women! I highly suggest reading this book from end to end.

Here are some of my favorite real-life self defense tips covered in the book:

Don’t Think and Look like a Victim

Always lock the doors in your car and home immediately after entering or exiting

Always use the Buddy System

Take 15 to 20 seconds to observe your destination area before approaching

If you decide to physically resist your assailant, do so only to avoid personal injury or death.

If you are going to carry a weapon, know how to use it and have it available

Be sure to take a gun safety course and obtain your Concealed Handgun License "C.H.L" before carrying a gun.

Determine safe locations available 24 hours a day in your city and on frequently traveled routes

Become aware of crime trends and criminal statistics in your area

When confronted with abduction, never leave a public area even when threatened with death or injury

Use positive mental survival training

“Thirty-Three of the Healthiest Foods of Earth”

It has been documented time and time again that fruits and vegetables support, promote, and improve overall health and well being.

The chairman and owner of Dole Food Company, David H. Murdock, currently 86 years of age has squeaky clean bill of health.  Murdock believes a contributing factor to his health success is consuming a minimum of 35 varieties of fruits and vegetables per week.

In order to prove his theory of sustained health and vitality through fruits and vegetables, Dole Food Company created the North Carolina Research Campus to study the health benefits of fruits and vegetables. It is the only campus in the world encompassing eight universities all working together for the benefit of health and longevity. These include Duke University, UNC Chapel Hill, NC State University, UNC Charlotte, North Carolina Central University, NC A&T State University, UNC Greensboro and Appalachian State University.  A comprehensive array of famous scientists and scientific equipment were gathered under one roof, including a two-story, 950 megahertz, and 8-ton superconducting magnet. It is the largest and most powerful magnet in the world that allows scientists to view both plant and human cells at the most minute level. The list below of “the 33 Healthiest Foods on Earth” is a compilation of the on-going research on all fruit and vegetables at the acclaimed North Carolina Research Campus.

1. Pineapple Speeds post-surgery Promotes joint health Reduces asthma inflammation

2. Blueberries Restore antioxidant levels Reverse age-related brain decline Prevent urinary tract infection

3. Spinach helps maintain mental sharpness reduces the risk of cancers of the liver, ovaries, colon and prostate Top nutrient density

4. Red Bell Pepper Reduces risk of lung, prostate, ovarian and cervical cancer Protects against sunburn Promotes heart health

5. Broccoli Reduces diabetic damage Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer protects the brain in event of injury

6. Tomato Reduces inflammation Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer Reduces cardiovascular disease risk

7. Apple Supports immunity Fights lung and prostate cancer Lowers Alzheimer’s risk

8. Artichoke Helps blood clotting Antioxidant Superfood Lowers “bad” cholesterol

9. Arugula Lowers birth defect risk Reduces fracture risk Protects eye health

10. Asparagus nourishes good gut bacteria Protects against birth defects Promotes heart health

11. Avocado Limits liver damage Reduces oral cancer risk Lowers cholesterol levels

12. Blackberries build bone density Suppress appetite Enhance fat burning

13. Butternut Squash Supports night vision Combats wrinkles Promotes heart health

14. Cantaloupe Bolsters immunity Protects skin against sunburn Reduces inflammation

15. Carrot Antioxidants defend DNA Fights cataracts Protects against some cancers

16. Cauliflower Stimulates detoxification Suppresses breast cancer cell growth Defends against prostate cancer

17. Cherries Alleviate arthritic pain and gout Lower “bad” cholesterol Reduce inflammation

18. Cranberries Alleviate prostate pain Fight lung, colon and leukemia cancer cells Prevent urinary tract infection

19. Green Cabbage Promotes healthy blood clotting Reduces risk of prostate, colon, breast and ovarian cancers activates the body’s natural detoxification systems

20. Kale counters harmful estrogens that can feed cancer Protects eyes against sun damage and cataracts Increases bone density

21. Kiwi Combats wrinkles Lowers blood clot risk and reduces blood lipids counters constipation

22. Mango Supports immunity Lowers “bad” cholesterol Regulates homocysteine to protect arteries

23. Mushrooms Promote natural detoxification Reduce the risk of colon and prostate cancer Lower blood pressure

24. Orange Reduces levels of “bad” cholesterol Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia Pectin suppresses appetite

25. Papaya Enzymes aid digestion Reduces risk of lung cancer Enhances fat burning

26. Plums & Prunes Counter constipation Antioxidants defend against DNA damage Protects against post-menopausal bone loss

27. Pomegranate Enhances sunscreen protection Lowers “bad” cholesterol Fights prostate cancer

28. Pumpkin Protects joints against polyarthritis Lowers lung and prostate cancer risk Reduces inflammation

29. Raspberries inhibit growth of oral, breast, colon and prostate cancers Antioxidant DNA defense Lower “bad” cholesterol levels

30. Strawberries Protect against Alzheimer’s Reduce “bad” cholesterol Suppress growth of colon, prostate and oral cancer

31. Sweet Potato Reduces stroke risk Lowers cancer risk Protect against blindness

32. Watermelon Supports male fertility Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal Protects skin against sunburn

33. Banana Increases Fat Burning Lowers risk of colorectal and kidney cancer, leukemia Reduces asthmas symptoms in children

Courtesy of: David H Murdock
Chairman-Owner of Dole Foods

For more information click on this link to go to

www.dolenutrition.com

“Can this be Recycled?”

How many times have you asked yourself that very question?

Why should you care enough to take the time to find out what can be recycled then to clean your trash and then to place it in specific bins?

Well, check out the map below of the Oceanic Garbage Patches located on innocent Mother Earth.  That’s right, massive swirling patches of  human generated trash that exist in our Ocean’s; 85% of the patches are debris from products made  out of plastic.  The patch located in the Pacific Ocean is twice as large as the state of Texas and up to 90 feet deep in some areas.  These non-decaying, swirls of trash are killing precious ocean life and destroying our environment.

The next time you ask yourself, “Can this be Recycled?”, please remember that every little bit counts.  By making a conscious effort to Reduce, Reuse and Recycle you can do your part in stunting Oceanic Garbage Patches.  Please take the time to review the list below of Recyclable and Non-Recyclable items in the City of Fort Worth, TX and help make a difference.

You can find out more about the devastating Oceanic Garbage Patches at:

http://en.wikipedia.org/wiki/Great_Pacific_Garbage_Patch and at,

http://www.mauitime.com/Articles-i-2009-01-29-68584.113117_The_great_garbage_swirl.html

City of Fort Worth – Garbage & Recycling
Environmental Management Department
“Put These In Your Blue Recycling Cart”

Why should you care about pesticides?

The Environmental Working Group is a nonprofit organization that advocates in Washington D.C., for policies that protect global and individual health.

Among the many valuable services they provide is a Shoppers’ Guide to Pesticides in Produce. It is based on the results of nearly 43,000 pesticide tests performed on produce and collected by federal agencies between 2000 and 2004. Nearly all of the data used took into account how people typically wash and prepare produce – for example, apples were washed and bananas peeled before testing.

Of the 43 different fruit and vegetable categories tested, the list of twelve foods listed below

Keep your family healthy and strong, avoid pesticides

do not have to be organic.

These had the lowest pesticide load, and consequently are the safest conventionally grown crops to consume from the standpoint of pesticide contamination.

To this list, I would add one caveat: When it comes to pesticide use, there is more to consider than just the residues that are ingested by the consumer. Although peeled foods such as bananas, mangoes, avocadoes and kiwis may spare the consumer from significant pesticide exposure, it is possible that large amounts of pesticides and herbicides are used on the farms from which these originate, contaminating groundwater, promoting erosion and otherwise damaging local ecosystems.

To help promote the health of the planet as well as your own health, it’s best to buy organic whenever possible, including when you are purchasing the foods listed above.

Of the 43 different fruit and vegetable categories tested, those listed below had the highest pesticide load, making them the most important to buy organic versions – or to grow organically yourself:

Choosing Organic is the best choice when it comes to Sweet Bell Peppers.

A few other notes from the EWG: Nectarines had the highest percentage of samples that tested positive for pesticides (97.3 percent) followed by peaches (96.6 percent) and apples (93.6 percent). Peaches had the highest likelihood for multiple pesticides on a single sample: 86.6 percent had two or more pesticide residues.

Why should you care about pesticides? The EWG points out that there is a growing consensus in the scientific community that small doses of pesticides and other chemicals can have adverse effects on health, especially during vulnerable periods such as fetal development and childhood. Also keep in mind that maintaining your family’s health is not the only reason to choose organic food. Pesticide and herbicide use contaminates groundwater, ruins soil structures and promotes erosion, and me a contributor to “colony collapse disorder” the sudden and mysterious die-off of pollinating honeybees that threatens the American food supply.

Keep the honeybees alive, ban pesticides.

Buying or growing organic food is good for the health of the planet.

]]> http://changingbadhabits.com/2009/04/pesticides/feed/ 0 http://changingbadhabits.com/2009/03/100-ways-to-cut-calories-from-your-daily-intake/ http://changingbadhabits.com/2009/03/100-ways-to-cut-calories-from-your-daily-intake/#comments Wed, 25 Mar 2009 19:31:43 +0000 Amanda Powers L.M.T., N.C. http://changingbadhabits.com/?p=454 100 Ways to Cut 100 Calories

Sometimes  loosing weight can be easier than we think.  Just by cutting back or cutting out something small from every meal you can reach goals sooner than expected.  When trying to obtain physical goals every little bit really does matter; 3500 calories equal one pound therefore, it is necessary to reduce your average daily intake by 500 calories per day to loose one pound per week.

Here is a simple example of how quickly calories add up:

Decrease approximately 200 calories per week by foregoing Coffee Mate.

1 Tablespoon of liquid, non- flavored coffee creamer or half and half contains 20 calories.  Therefore, if you consume two cups of coffee per day and put two teaspoons of creamer in each cup you are consuming 200 calories per week from creamer alone and if you happen to be a person who likes flavored creamer you can double those calories.

Listed below are 100 ways to cut 100 calories from your diet.  These suggestions are based on some of the most highly consumed products; not all of these suggestions are the most nutritionally valuable nor endorsed by my personal views as a Nutritional Consultant and Lifestyle Educator.
1. Choose low-fat turkey sausage instead of regular sausage.
2. Choose fruit crepes over the higher calorie, higher fat, egg and bacon crepe.
3. Beware of large bagels: look for the smaller 2 ounce size.
4. For that morning latte, choose non-fat milk rather than whole milk.
5. Substitute 4 egg whites or 1/2 cup egg substitute for 2 whole eggs.
6. Substitute light, low-calorie yogurt for classic or custard style yogurt.
7. Choose Diet Peach or Diet Raspberry Iced Tea instead of regular sweetened tea.
8. Substitute low-calorie juice cocktail for regular juice.
9. Substitute a single piece of Canadian bacon for two thick strips of bacon..
10. Trade 2 tablespoons of regular butter for 2 T. of light whipped butter.
11. Use light or sugar-free pancake syrup instead of regular syrup.
12. Instead of drinking 2 cups of whole milk during the day, switch to fat free or goats milk.
13. Top pancakes or waffles with fresh fruit instead of syrup.
14. Choose Emergen-C packets instead of regularor diet soda to save the sugary calories & get a fizzy fix.
15. Instead of ice cream, choose frozen yogurt.
16. Enjoy salsa rather than cheese dip with tortilla chips.
17. Try raw vegetables instead of tortilla chips with your salsa.
18. Choose low fat yogurt or fat free sour cream in your dip mix.
19. Grab the granola bar from the vending machine instead of the fudge nut brownie.
20. Eat a half a cup of fresh fruit instead of a half cup of dried fruit.
21. Choose fruit as a topping on desserts instead of whip cream or syrups.
22. Sorbet or sherbet is a refreshing alternative to premium ice cream (18-20% fat).
23. Have a serving of reduced fat Chex mix rather than peanuts for a snack.
24. Instead of chocolate cake, have a slice of angel food cake.
25. Have one cup of microwave popcorn instead of 1/2 cup boxed caramel popcorn.
26. Skip the high calorie energy drink and choose water flavored with lemon or lime.
27. Order thin crust pizza vs. pan pizza with thick crust.
29. Order baked potatoes with only one high-calorie topping (butter, sour cream, etc.).
30. Ask for grilled fish without sauce and flavor it yourself with fresh lemon or lime juice.
31. Order a deli sandwich with sliced whole wheat bread instead of a bagel or croissant.
32. At Mexican restaurants, ask for steamed corn tortillas to dip in salsa instead of high fat chips.
33. If restaurants do not offer a low-calorie salad dressing, use regular dressing sparingly.
34. Instead of french fries, order a cup of broth-based soup as a side item.
35. Use mustard or low-fat mayonnaise on a sandwich rather than regular mayonnaise.
36. At Italian Restaurants, order minestrone or vegetable soup as an appetizer instead of garlic bread.
37. Select Canadian bacon and pineapple as pizza toppings.
38. Choose minestrone and other broth-based soups over cream-based soups.
39. Choose red sauce rather than cream-based sauces on pasta.
40. Use snack size flour tortillas rather than burrito size tortillas.
41. Choose sour cream OR guacamole rather than both.
42. When eating out, order from the a la carte menu.
43. Select an appetizer as your main entrée.
44. Choose the burrito rather than the fried chimichanga.
45. Omit the lard when making refried beans.
46. Choose soft tacos rather than crispy tacos.
47. Opting for tofu instead of meat will significantly decrease calories.
48. For that chocolate craving, choose the snack size bar rather than the regular size.
49. Bake, rather than fry, your french fries.
50. Eliminate the extra butter on your popcorn at the theater.
51. Choose spring rolls rather than fried egg rolls.
52. Enjoy steamed rice rather than fried rice.
53. In Chinese restaurants, choose stir-fried dishes rather than sweet/sour or sesame dishes.
54. Remember that Chinese vegetables are low in calories, tasty and filling.
55. Use broth or marinade instead of 1 Tablespoon of oil for stir fry.
56. Remove the skin from chicken pieces.
57. Cook roasted or rotisserie chicken rather than frying it.
58. Eat baked potato chips rather than regular potato chips.
59. Replace 8 ounces of fruit juice or soda with water.
60. Use tuna packed in water rather than tuna packed in oil.
61. Follow the low fat directions on the box when making brownies, cakes and cookies.
62. While baking, puree prunes or substitute applesauce for the oil in recipes.
63. Use chicken broth instead of butter or margarine in stuffing.
64. Omit or decrease by half the butter or margarine in boxed macaroni and cheese.
65. Omit or decrease by half the oil listed in the directions of boxed side dishes.
66. Ask for salad rather than fries as a side dish.
67. With salad dressing on the side, dip your fork into the dressing then into your salad.
68. Choose fruit or vegetables over higher calorie snacks (e.g., cookies, chips).
69. Choose lite beer or wine spritzers instead of frozen or fruit based drinks.
70. Grill a sandwich with non-stick spray rather than butter.
Downsize your portion and save 100 or more calories:
71. At a fast food restaurant, choose a small shake instead of a medium shake.
72. Don’t eat the dollop of butter that is served in restaurants on pancakes or waffles.
73. Use a small bowl for your morning cereal instead of a larger bowl.
74. Order a tall non-fat latte at a coffee shop instead of a coffee with whole milk.
75. Split a smoothie or shake with a buddy.
76. Ask for a take home container to come with your meal – take half home.
77. Choose a smaller apple or orange rather than picking the large ones when shopping.
78. Choose your piece of cake from the middle! You’ll get much less icing on a center piece.
79. Eat only the filling from your next piece of pie. Leave behind the crust and save calories.
80. At Mexican Restaurants, take the taco filling of the third taco and fill it in the remaining two.
Discard the third shell to save calories.
81. Order a lunch size portion of entrees (even when out to dinner!), instead of the larger dinner portion.
82. Choose the short stack of pancakes instead of the full stack.
83. Leave the cheese off of sandwiches and hamburgers.
84. Go easy on the cheese on your pizza.
85. Choose the smallest size of popcorn at the theater.
86. Sharp cheeses provide more flavor. Therefore, use less.
87. Instead of two alcoholic beverages, drink one and follow with water.
Eat a little less to save 100 or more calories:
88. Leave 3-4 bites of food on your plate at each meal.
89. Eat only half of a bagel instead of a whole bagel.
90. Have one less can of soda a day and cut out 100 calories.
91. Split a meal with your spouse or friend next time you go out to eat.
92. Dilute fruit juice with ½ water and sip throughout the day.
93. Leave 10 french fries uneaten on your next order.
94. Eat ½ of a sandwich at lunch and save the other ½ for dinner with a salad.
95. Eat the “fun-sized” candy bars instead of the regular size ones.
96. Spoon a little less rice on your plate, when eating out at a Chinese/Thai restaurant.
97. Eat an open-faced sandwich to eliminate 1 slice of bread.
98. Eliminate the gravy on your mashed potatoes.
99. Leave the shell behind on your taco salad.
100. Ask for the salad dressing on the side rather than on your salad.
Source: America on the Move www. americaonthemove.org

Nutritional foods are inexpensive when you know where to look.  I am a huge fan of bulk bins which offer the opportunity to try different types of oats, grains, seeds and nuts without having to commit to large quantities until you have tried them out.

Some of the healthiest foods found in the Fort Worth, TX Central Market bulk bins range between .89 and $1.69 per pound. Here are just a few of my favorites:

Quinoa (pronounced KEEN-wah):

Quinoa is an extraordinary replacement for potatoes and rice.  Quinoa is actually the edible seed of a flowering plant called goosefoot which is closely related to spinach.  Quinoa cooks in about 20 minutes and is packed with nutrients such as Phosphorus, Foliate, Magnesium and Vitamin E to name just a few.  In fact, 3.5 ounces of uncooked Quinoa has 14 grams of protein and 7 grams of Dietary Fiber.

This little seed is truly a super food that is affordable and versatile.  Feel free to get creative with sweet or savory spices, Quinoa can adapt to any meal.

Sticky Purple Rice:

This long grain rice is beautiful in color and texture and is a great dessert option.  It is nice to add raisins or diced up dried apricots while it is cooking for added sweetness.

In one half cup of cooked Purple Sticky Rice there is 5 grams of protein and 4% of the recommended daily amount of Iron.  Serve Purple Sticky Rice at room temperature with a drizzle of soy milk and agave nectar to satisfy any sweet tooth.

Whole Grain Oats:

Throw away those processed packets of oatmeal dust and experience the texture and flavor of hearty Whole Grain Oats.  Not only will your Cholesterol levels improve your body will stay fueled while digesting the complex carbohydrates whole gain oats are made up of.

Taking the time to cook your oats is the way to go, try adding ground flax seed for added fiber and fresh berries for antioxidants and create an affordable, comforting and nutritionally valuable breakfast.

Raw seeds & nuts:

Consume raw, salt free seeds and nuts for a healthy snack. Be sure to watch portion control and remember one serving of raw nuts is between 10 and 12 whole nuts.  One serving of raw seeds is approximately ¼ cup.  Seeds and nuts are packed with healthy fats, and essential fatty acids, specifically, Omega-6 fats; which are thought to: increase brain function, protect your cardiovascular system, improve eyesight, maintain normal cholesterol and blood pressure levels, promote healthy skin and hair and soothe aching joints.

Often times choosing fruits and vegetables that are locally grown makes them more affordable.  Try a weekend Farmer’s Market or joining a local Organic co-op (www.yourhealthsource.org) where you can find quality and quantity for a reasonable price.

For high nutritional value, I recommend choosing vegetables that are related to the leafy green’s family known as Cruciferous Vegetables. This includes; Arugula, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Chard, Chinese Cabbage, Collard Greens, Daikon, Kale, Kohlrabi, Mustard Greens, Radishes, Rutabagas, Turnips, and Watercress. This family of veggies provides antioxidants (particularly beta carotene) and is high in fiber, vitamins and minerals.

It is important that people who have hypothyroid function avoid raw cruciferous vegetables since they contain thyroid inhibitors known as goitrogens before they are cooked.

When it comes to affordable, healthy animal proteins, choose lean, hormone free cuts of meat as often as possible.  Chicken is often more affordable then fish and wild game is superior to beef.  Since the recommend portion of animal protein is the size of a deck of cards, most animal protein is affordable when you stick with-in these guidelines.

He has dedicated his life to sharing the wisdom of the ancient Toltec through his books, lectures, and journeys to sacred sites around the world.

The Four Agreements: A Practical Guide to Personal Freedom, A Toltec Wisdom Book [SPECIAL EDITION] (Hardcover)

The Four Agreements Toltec Wisdom Collection: 3-Book Boxed Set (Paperback)

According to Amazon.com Review
Sit at the foot of a native elder and listen as great wisdom of days long past is passed down. In The Four Agreements shamanic teacher and healer Don Miguel Ruiz exposes self-limiting beliefs and presents a simple yet effective code of personal conduct learned from his Toltec ancestors. Full of grace and simple truth, this handsomely designed book makes a lovely gift for anyone making an elementary change in life, and it reads in a voice that you would expect from an indigenous shaman. The four agreements are these: Be impeccable with your word. Don’t take anything personally. Don’t make assumptions. Always do your best. It’s the how and why one should do these things that make The Four Agreements worth reading and remembering. –P. Randall Cohan –This text refers to the Paperback edition.

The second option is a three-book set of the authors most widely acclaimed works:

The Four Agreements (see review above);

The Mastery of Love illuminates the fear-based beliefs and assumptions that undermine love and lead to suffering and drama in our relationships.

The Voice of Knowledge reminds us of a profound and simple truth: The only way to end our emotional suffering and restore our joy in living is to stop believing in lies — mainly about ourselves.

As a Certified Nutritional Consultant and First Line Therapy Lifestyle Educator, I understand that changing your eating habits is not an easy task. This is made that much more difficult by the demands of a job and family. It is hard to break from a bad habit, when that habit enables you to save time or is just made easier because of familiarity. Equally important in changing poor nutrition and eating habits is to replace it with proper nutrition and good eating habits. It does no good to move from one poor habit to the next.

My goal is to help you change your lifestyle to a healthy one. It is a Therapeutic Lifestyle Approach, which incorporates a multi-pronged approach.

Although many of the Therapeutic Lifestyle Plans are offered only through the Fort Worth office. The Therapeutic Life Style plans or portions of the plans may be adjusted to suit non-residents, who would like to work together via telephone and internet. Similarly, those with access to the Fort Worth office will find that they have options in designing a lifestyle approach. I have put together some list of the most popular packages that I offer, of course, even these can be customized.

One of the core services that I offer is weekly menu planning. These meal plans lay out what you need so that it also assists you with grocery shopping. Meal plans are based on numerous factors, including the amount of caloric intake, as well as information the information that you provide. Here is a sample meal plan for one week.

Contact Us if you have any questions or to get an estimate for your personalized program.

Amanda Powers, L.M.T., N.C
(817) 675-9621

Comfortably and conveniently located

in the Westcliff neighborhood of Fort Worth, TX.

Relaxation Massage: 60 Minutes

Sink into deep relaxation with this Swedish massage technique designed to gently release the stress of every-day life, increase blood circulation and reduce high blood pressure.

$70.00

Deep Tissue Massage: 75 Minutes

Promote the release of toxicity from your body and let go of the tension that accumulates in highly used muscle groups with a combination of Trigger Point Therapy, Reflexology and Deep Tissue Massage

$80.00

Express Rejuvenation Massage: 35 Minutes

Get a quick pick-me-up after a long day or during a lunch break by revitalizing your body with this energy educing massage.

$40.00

Hot Stone Massage: 75 Minutes

Increase flexibility by warming up tired and over-worked muscles with the absorption of moist heat from Hot River Stones.

$100.00

Pregnancy Massage: 75 Minutes

Rest your “Mommy to be” mind with this calming massage designed to ease the strain of pregnancy on the lower back and legs.

$80.00

All natural Kur^TM peel off facial mask: $20.00

Remove dirt that lies deep in your pores with this peel off facial mask specially formulated for sensitive skin.  The Kur^TM peel off facial mask is for both men and women and accompanies any of the massage services listed above for an additional fifteen dollars.

]]> http://changingbadhabits.com/2009/01/massage-services/feed/ 0 http://changingbadhabits.com/2009/01/nia-technique/ http://changingbadhabits.com/2009/01/nia-technique/#comments Tue, 20 Jan 2009 04:39:04 +0000 Amanda Powers L.M.T, N.C. http://changingbadhabits.com/?p=330
Nia Promotional Video 2005 from Nia Technique on Vimeo.

“Nia is movement-medicine for the body and soul.”

Nia was created in the early 1980’s by Debbie Rosas and Carlos Rosas, then fitness professionals in Marin County, California, searching for a smarter and less painful way to work out and stay fit.

The philosophy of Nia is based on the pleasure principle: If it feels good, keep doing it; if it hurts, stop and adapt what you do to feel better.  Nia is a workout, lifestyle and personal growth program. More than a physical fitness or weight loss program, Nia is a way to condition, heal and transform your body, mind, emotions and spirit. Nia is a system that blends Eastern and Western movements, concepts and philosophy derived from three main movement forms:

Martial Arts:

Tai Chi ~ the slow dance

Tae Kwon Do ~ the dance of precision

Aikido ~ harmonious, spherical motion

Dance Arts:

Jazz ~ fun, showmanship, expression

Modern ~ creating shapes in space

Duncan ~ free-spirited, honest movement

Healing Arts:

The Work of Moshe Feldenkrais ~ conscious awareness of sensation

Alexander Technique ~ movement from the top

Yoga ~ conscious alignment of bones and joints

Nia is based on The Body’s Way, which means, using the body’s design to improve function. The biochemistry, joint and muscle action are triggered using imagination, music, emotion and vocal sound. Movements work with and against gravity and include: abduction, adduction; flexion, extension; eversion, inversion; dorsal flexion, plantar flexion, pronation and supination; horizontal flexion, extension; rotation inward, outward, upward and downward, elevation, depression, and circumduction. Nia addresses the body’s five main sensations: flexibility, strength, mobility, agility and stability and focuses on conditioning the body and the nervous system.

Everything in Nia is perceived, experienced and processed through the body. Nia uses the body to develop Sensory IQ wisdom. The mind is used to imagine witness, focus and direct attention. The emotions are used to personally engage the individual with activity, thereby creating the coupling effect needed to trigger the mind-body connection. Spirit is used to honor the uniqueness of each individual. Nia uses emotion and sound to condition the body and nervous system. Nia’s teaching style emphasizes internally directed guidance, uses visual and sensory language, user-friendly choreography, that can be adapted to fit personal needs, and includes three stages of learning for all levels of ability.

http://www.nianow.com/faq#what-is-nia

Read Testimonials about how Nia has changed peoples lives

As a Licensed Nia™ instructor and Yin Yoga practioner, I offer Restorative Yoga classes at the Texas Christian University Recreation Center Tuesday mornings at 9:00am and Wednesday afternoons at 4:00pm.  A Yin Yoga class is also held every Tuesday at 5:15pm at the Fort Worth Petroleum Club for members only.

To find a Nia class near you, go to www.nianow.com

If a public or group environment is not what you are looking for I also provide customized exercise plans for individuals, couples and small groups at your home or office. A variety of fitness techniques can be explored based on my client’s individual surroundings, abilities and goals.

Watch this informative video The Nia Technique.

For exercise that is fun, offers heart health and body toning and can be done in your very own living room try Hula Hooping. Spinning the classic hoop around your waist during the commercials of your favorite television shows will slow down the tendency to eat out of boredom, improve circulation and burn anywhere between 100 and 150 calories for every thirty minutes of spinning.

By simply dancing around your home for thirty minutes to your favorite tunes you can burn approximately 200 calories per half hour.

Another great exercise is just walking. Not only does it burn calories, stretch muscles, it gives you an opportunity to get out in the sunshine and enjoy the outdoors.

One of the simplest ways to start on the road to good health and changing poor habits is walking. That’s right, putting one foot in front of the other. The tips listed above are from First Line Therapy.

America’s FastFood Nation has set the pace for over sized portions and super sized sugary drinks promoting the increase of Diabetes, High Blood Pressure, High Cholesterol and many more chronic illness’ brought on by a unhealthy lifestyle. What you eat is important but how much you eat is critical.

One of the easiest ways to loose and/or maintain weight is understanding what a healthy serving size is. Consuming small and frequent meals primarily of fresh fruit, vegetables and lean protein is the key to a successful metabolism.  By following this guide below you will be able to make sure your idea of a serving size is optimal.  Remember, even if you eat healthfully, too much of a good thing is still too much.

Tips for Estimating Serving Sizes

compliments of www.myfooddiary.com

Measuring Tip: You might want to know that… a cupped hand holds 2 tablespoons of liquid if you don’t have measuring spoons.

So many times when we try to change a bad habit it is more difficult to succeed when it feels like we are going to miss out on something enjoyable. If you are making a conscious effort to eat healthier that doesn’t mean you can never eat at a restaurant again. Here are a few tips for dining out without the guilt:

“Skip the pre-meal fillers such as Bread or Chips and Salsa.”

Often times these items are served immediately when you sit down and are most hungry. This leads to grazing on countless calories before your meal even arrives. It is OK to tell the server or busboy not to leave any pre-meal treats at your table to avoid the temptation and leave room for the healthy dinner you are about to order.

“What should I order?”

By today’s standards, portion sizes are too large for one person to consume an entire appetizer, salad and entrée. The only exception is when you are splitting all three courses with somebody else. Another rule of thumb is to request a to-go box before you begin eating, put half of everything in the box right away, “out of sight, out of mind”; this can also make a great lunch the next day. Choose grilled and steamed items off the menu and request your items be seasoned and/or cooked with olive oil instead of butter or margarine. Most meals include a protein, vegetable and a starch; request double vegetables and half the portion of starch. The best starch to order is steamed long grain brown rice or sweet potato when available. Steer clear of fried, breaded and cheese stuffed items and look for key words such as fresh, raw, wild, steamed and baked. Always requests dressings and sauces on the side and just dip your food instead of drowning it. Avoid beverages high in sugar content or sugar substitute and choose a quality bottled or sparkling water with some fresh citrus (lemon, lime, or orange slices) for flavor.

“Would you like to see the Wine List, how about the Dessert Tray?”

Ohhh the dilemma…. For so many of us this is our reward after a long week. The key to a successful healthy lifestyle is MODERATION and PORTION CONTROL. This does not mean a small piece of cake every day is healthy just because it is small but it does mean it is fine to have a few bites of something decadent once in a while. Choose a dessert with more fruit then chocolate or custard, hold the whip cream and skip the “a la mode” in “apple pie a la mode”. Enormous will power is needed to have a few bites then put the fork down but once this technique is mastered you are truly on your way to embracing the power of a healthy lifestyle. Wine and mixed drinks follow the same rules, MODERATION and PORTION CONTROL. Order a glass of wine not a whole bottle. If you enjoy a mixed drink from time to time, avoid sugary mixers such as juice, cola or pre-made mixes and try soda or tonic water with a twist of lemon or a squeeze of lime.

Some Healthy and Local Restaurant Choices:

Subway Veggie Delight Sandwich:
• Order a 12” with no cheese, mayo and no ranch on multi grain bread with all the veggies you want, top with oil & vinegar or mustard. Eat half for lunch and the rest a couple of hours later. Eating small portions frequently are more keys to a Healthy lifestyle. If you don’t want to eat half later just order the 6” inch option.

Chipotle Burrito Bowl:
• Order with steamed rice, black beans, grilled peppers & onions, grilled chicken (if desired), your choice of salsa’s, lettuce and ½ the normal serving scoop of guacamole. No cheese, no sour cream and no chips. Again, eat half for lunch and the rest a couple of hours later.

Sushi: Suggested Restaurants – Piranha Killer Sushi, Sushi Axiom or Pre-Made Rolls from Central Market
• Any kind of sushi roll is a good choice if it does not come fried or have fried items in it. Avoid large amounts of shell fish, soy sauce and other savory sauces that may be served as a dip or topping. Steamed Edamame is typically available at Sushi Restaurants and is a great appetizer to order.

]]> http://changingbadhabits.com/2009/01/healthy-tips-for-dining-out/feed/ 2 http://changingbadhabits.com/2009/01/importance-of-water/ http://changingbadhabits.com/2009/01/importance-of-water/#comments Wed, 14 Jan 2009 21:07:24 +0000 Amanda Powers L.M.T, N.C. http://changingbadhabits.com/?p=217

How safe is your tap water?

Not only is drinking ENOUGH water essential for health and well being, drinking QUALITY water is equally important for all functions of the human body.

Dr. Oz featured the Aquasana Shower and Whole House Water Filters on the “Don’t Drink The Water” show that aired on October 20, 2009, it reinforced how essential is to understand the water quality of your community (click here for the 2008 City of Fort Worth, water quality report).  If the water you and your family are consuming and bathing in is full of pesticides and other toxic residue, it begins to defeat the purpose of drinking water to eliminate waste and to restore optimal cell function.  Toxic water is often orderless, colorless and tasteless but can potentially cause major physical, mental and dental issues.  As Dr. Oz said, “Please filter your water if your City’s water quality report reveals such things as; E-Coli, Arsenic, Lead or Nitrates.

"I have used the Aquasana line of products for the past eight years based on the quality, ease of use and affordability." A.Powers

If a Whole House Water Filtration System is not in your budget or you are a renter; my personal recommendation is a “point of use water filtration system”. This means the filtration mechanism is attached directly to your faucet or shower head. Point of use filters  are less costly than whole house filters, easily accessed for periodic filter changes  and avoid the hassle of keeping up with water jugs. Another advantage to a point of use filtration system is the avoidance of plastic bottles.Not only are you provided the option to drink out of glass eliminating the potential  of drinking toxins released while the water is stored in plastic; you will also help relieve our overloaded landfills.

Listed below are just a few facts on why drinking quality purified  water is essential for optimal health & well being:

• The body will not function properly without enough water since over 70% of the human body is comprised from water.
• Daily water intake should be a minimum of  ½ of your body weight in ounces for optimal metabolic function.
• During weight loss, extra water is needed to flush out the excess waste discarded by the metabolized fat.
• Retained water is often caused by dehydration and will look like excess weight causing a bloated feeling.
• Hydration helps maintain proper muscle tone and helps keep the skin clear, healthy and resilient.

Feel free to contact Amanda Powers if you have any questions regarding the Aquasana line of Water Filtration systems

Product Description

To uncover the secret to successful personal change, three acclaimed psychologists studied more than 1000 people who were able to positively and permanently alter their lives without psychotherapy. They discovered that change does not depend on luck or willpower. It is a process that can be successfully managed by anyone who understands how it works. Once you determine which stage of change
you’re in, you can:

* create a climate where positive change can occur
* maintain motivation
* turn setbacks into progress
* make your new beneficial habits a permanent part of your life

This groundbreaking book offers simple self-assessments, informative case histories, and concrete examples to help clarify each stage and process. Whether your goal is to start saving money, to stop drinking, or to end other self-defeating or addictive behaviors, this revolutionary program will help you implement positive personal
change . . . for life.

THE NATIONAL CANCER INSTITUTE HAS FOUND THIS PROGRAM MORE THAN TWICE AS EFFECTIVE AS STANDARD PROGRAMS IN HELPING SMOKERS QUIT FOR 18 MONTHS.

Amazon.com Review
Aimed at nothing less than totally restructuring the diets of Americans, Eat, Drink, and Be Healthy may well accomplish its goal. Dr. Walter C. Willett gets off to a roaring start by totally dismantling one of the largest icons in health today: the USDA Food Pyramid that we all learn in elementary school. He blames many of the pyramid’s recommendations–6 to 11 servings of carbohydrates, all fats used sparingly–for much of the current wave of obesity. At first this may read differently than any diet book, but Willett also makes a crucial, rarely mentioned point about this icon: “The thing to keep in mind about the USDA Pyramid is that it comes from the Department of Agriculture, the agency responsible for promoting American agriculture, not from the agencies established to monitor and protect our health.” It’s no wonder that dairy products and American-grown grains such as wheat and corn figure so prominently in the USDA’s recommendations.

Willett’s own simple pyramid has several benefits over the traditional format. His information is up-to-date, and you won’t find recommendations that come from special-interest groups. His ideas are nothing radical–if we eat more vegetables and complex carbohydrates (no, potatoes are not complex), emphasize healthy fats, and enjoy small amounts of a tremendous variety of food, we will be healthier. You’ll find some surprises as well, such as doubts about the overall benefits of soy (unless you’re willing to eat a pound and a half of tofu a day), and that nuts, with their “good” fat content, are a terrific snack. Relying on research rather than anecdotes, this is a solidly written nutritional guide that will show you the real story behind how food is digested, from the glycemic index for carbs to the wisdom of adding a multivitamin to your diet. Willett combines research with matter-of-fact language and a no-nonsense tone that turns academic studies into easily understandable suggestions for living. –Jill Lightner –This text refers to an out of print or unavailable edition of this title.

The book is well organized and has 49 chapters that are divided into 9 part. The 9 parts of of book are:
Part 1- What is Optimum?
Part 2- Defining the Perfect Diet
Part 3- The Wonderful World Within
Part 4- The Benefits of Optimum Nutrition
Part 5- Nutrition for All Ages
Part 6- Your Personal Nutrition Program
Part 7- A to Z of Nutritional Healing
Part 8- Nutrient Fact File A to Z
Part 9- Food Fact File

We often hear about the importance of cholesterol and terms like good cholesterol and bad cholesterol.  However, not many people have a healthy understanding of cholesterol and what it means to their health.

There are a lot of factors that can cause or contribute to high cholesterol, among them is diet.  Proper dietary choices is just one potential way to reduce the risk the health risks associated with high levels of cholesterol. Whether its cholesterol or other health concerns, a better diet is a great first step.

High blood cholesterol signals a higher risk of heart attack and stroke. That’s why it’s  important to have your cholesterol levels checked regularly and discuss them with your doctor.

A “lipoprotein profile” is a test to find out your blood cholesterol numbers.   It gives information about total cholesterol, LDL (“bad”) cholesterol and HDL (“good”) cholesterol, as well as triglycerides (blood fats).

The American Heart Association and American Stroke Association have an excellent handout on cholesterol and what healthy levels should be.  Download a free pdf copy of the American Heart Association and American Stroke Association brochure.

]]> http://changingbadhabits.com/2008/12/understanding-cholesterol/feed/ 0 http://changingbadhabits.com/2008/12/breaking-the-cookie-cycle/ http://changingbadhabits.com/2008/12/breaking-the-cookie-cycle/#comments Mon, 15 Dec 2008 22:37:25 +0000 Amanda Powers L.M.T, N.C. http://changingbadhabits.com/?p=83 Do you find yourself in the vicious cookie cycle.   When sugar calls, are you at its mercy?  When you are in the habit of eating cookies or other high Glycemic index foods, you can create physiological reaction that creates cravings for more poor nutritional choices.  Find ways to break the vicious cookie cycle and eat healthier.

In addition to meal planning, we have several options that may help beat your addiction, so that you can beat the cookie cycle.

Question:

If I cut dairy products out of my diet, how can I make sure that I get enough calcium in my diet?

Answer:

You can rest assured that eliminating dairy products from your diet does not lead to a calcium deficiency.

First of all, the processing that milk and dairy products go through drastically degrades its calcium content. Processing removes the good nutrients but unfortunately in leaves the “pus” behind.  That’s right, pus; the dairy industry knows that there is a problem with pus in milk. Accordingly, it has developed a system known as the “somatic cell count” which measures the amount of pus in milk. The somatic cell count is the standard used to gauge milk quality; the higher the somatic cell count, the more pus in the milk.  According to the dairy industry, any milk with a somatic cell count of higher than 200 million per liter should not enter the human food supply. Therefore, anyone living in a state where the somatic cell count is higher than 200 million shouldn’t be drinking milk. There’s only one problem, every state but Hawaii is producing milk with pus levels so high that it shouldn’t enter the human food supply

Even if you are able to get your hands on non-homogenized milk the calcium in cow’s milk is much coarser than in human milk, and is tied up with casein milk protein, which prevents it from being absorbed by humans.

Eating 4 to 6  one cup servings of  green leafy vegetables, non-processed soy, raw nuts and/or fresh fruits, especially berries and citrus, on a daily basis,  will provide all of the calcium you require.

One of the leading causes of calcium deficiency is consumption of carbonated beverages such as Soda Pop.  By removing the “Fizzy Fix” from your daily routine and replacing it with flavored, unsweetened water or an Emergen-C™ you will greatly diminish the catalysts of calcium depletion.  Another way to battle calcium deficiency is exercise.  Exercise that offers soft impact on your bones such as dancing or jogging opposed to swimming or walking is a productive way to maintain bone health.

If you are in good health you may choose to consume dairy products purely for the taste or personal enjoyment.  However, people suffering from serious illnesses such as allergies, asthma, or those who have a difficult time losing weight, produce a lot of mucus, or suspect an allergy to dairy products, should definitely remove dairy from their meal plan and monitor yourself to see if allergies and illness decline.  If you are not sure if dairy is the culprit of existing medical, begin slowly introducing different forms of dairy in very small amounts (i.e. milk, cheese, butter and/or ice cream derived from cow’s milk).  Keep a detailed “diet diary” if it reveals negative effects on your body stop consuming dairy.  Review your results with your medical practitioner if pain or discomfort continues once dairy consumption stops.

Thank you for visiting.  The intention behind my services and this website is to help create the well being you deserve and are capable of obtaining. I strive to aid my clients  in the reversal of chronic pain and disease that is caused by living in this toxic, modernized, environment.

Personalized and nutritionally valuable meal plans, grocery shopping field trips, private chef services and “whole food” cooking classes , are just a few of the beneficial resources  available here.

Massage Therapy is also available.  Beyond stress relief and relaxation, Massage Therapy stimulates the body’s natural immune system by promoting lymph flow.  Massage Therapy also improves joint flexibility, increases range of motion, promotes blood circulation, encourages tissue regeneration and much more.

The services I offered are much different than today’s common medical approach.   My intent is to more clearly identify and overcome the cause of ill health.  Then, we work together to  improve total body function naturally by nourishing, balancing and revitalizing your entire body.  When this formula is  followed diligently, the technique is powerful, effective, and will reward you with improved health and function that is long lasting!

I look forward to helping you gain a better quality of life through nutrition, fitness, stress management through a simple exchange of information.   Learn more about Amanda Powers L.M.T, N.C.

Thank you again for checking out changingbadhabits.com.  Please come back  periodically for healthy recipes,  holistic lifestyle  tips and nutritional news that will help you achieve and maintain the lifestyle you deserve.

Helpful Beverage Facts:

Coffee and Tea Facts:

16-oz. white chocolate mocha     510 calories
16-oz. latte with whole milk     260 calories
16-oz. latte with nonfat milk     160 calories
16 ounces black coffee     10 calories
16 ounces black tea     2 calories

Juice Facts:

8 ounces pomegranate juice    160 calories
8 ounces cranberry juice    140 calories
8 ounces fruit punch    120 calories
8 ounces orange juice    110 calories

Milk Facts:

8 ounces low-fat chocolate milk    150 calories
8 ounces whole milk    150 calories
8 ounces 2% milk    130 calories
8 ounces 1% milk    120 calories
8 ounces nonfat milk    90 calories

Alcohol Facts:

12 ounces beer     120-180 calories
12 ounces light beer     70-125 calories
2 ounces daiquiri     112 calories
1 shot (1.5 ounces) 80-proof rum     100 calories
4 ounces red or white wine     80 calories

Water Facts:

16 ounces water     0 calories
16 ounces artificially sweetened flavored water     0 calories
16 ounces vitamin- or nutrient-enhanced water     varies; up to 100

Print a pdf of this table for easy reference – Helpful Beverage Facts.