Are You Hooked On Sugar?

For many of us, the answer to this questions is YES!

I have been guilty too. I love a good sweet taste sensation, but I should not indulge everyday.

Refined sugar (white sugar, corn syrup, etc) is an enemy that seduces us with its sweetness, but it is a wolf in sheep's clothing. Sugar can sometimes act as our counselor and friend, but it deceives us. Let me give you some reasons why you should change your sugar habits:

1. According to health professionals, sugar suppresses the immune system for up to 3 to 4 hours. This means, if you come in contact with a virus or bacteria, you may be much more susceptible to becoming sick.
2. Refined sugar can alter your mood. You might feel a sugar lift, but it will soon drop you off the cliff.
3. Refined sugar can be linked to weight gain, inflammation, diabetes and a host of other illnesses.
4. Refined sugar addiction is real!

What can we do?

Make sure to counteract sugar cravings by eating nutritionally balanced meals. Substitute refined sugar with other sweeteners like Stevie, agave, raw honey, barley, rice syrup, pure maple syrup. Make it a habit to sparingly use sweeteners. You should only try these different sweeteners if you do not have a monitored medical condition. Otherwise, seek the advise of your doctor. Some of these sweeteners may satisfy your pallet. I like Stevie in my morning smoothies, honey or maple syrup in my oatmeal. I use raw organic Turbinado for baking. Turbinado sugar maintains some it's mineral content so it dissolves slower than white sugar. I enjoy high quality sweets for special occasions and holidays.  I also enjoy ice cream substitutes that do not contain white sugar. Coconut milk products made with agave taste rich and satisfies ice cream cravings. Go to the health food store frozen section and find a delicious product that works for you. Remember to read the labels and avoid products with white sugar and corn syrup.
Please STOP the use of artificial sweeteners. If you have any hesitation, do your own research regarding the findings on how these chemicals negatively affect our bodies. They do not help you to lose weight. Don't fall for that! If they were suggested by your physician, please discuss the possibilities of substituting them with some of the sweeteners listed above.

There are some natural supplements that help to curb sugar cravings. Chromium, Magnesium and an herb called Gymnema Extract, have been known to limit sugar cravings. I have found that when I have a good nutrient intact and make sure I am properly eliminating every day, my cravings are more infrequent. Make sure you check with your health professional regarding the aforementioned minerals and herb.

Please think about the consequences of our over indulgence of refined sugar. We have options, so let's use them. Let me know your thoughts.

Do You Question Your Doctor?

When I met with a holistic physician, one of her first directives was for me to take responsibility for my health. After that first visit, I made sure that I arrived at my appointments with questions for her to answer.

When you have a doctor's visit, do you ask questions? It is important that we take responsibility for our health.
It's important that communication is open when it comes to our well being. When medication is prescribed, always ask questions about the side affects. Ask if and how your medicines will interact with the other. No matter how small the health concern may seem, please don't be complacent. It's important to research the condition and learn of possible treatments - both conventional and non-conventional.

Your doctor should be your partner. It's important to remember that your physician works for you, so do not hesitate to ask about treatment options. Also, take in consideration that you may have to make diet and/or life style changes in order to address your illness. Doing the same thing that produced the sickness will not reverse the sickness. I have witnessed that if you give your body what it needs, it will begin to heal. Don't think that the medicine can do all the work. In many situations, medicine is prescribed as a temporary, not a permanent solution.

Ask questions, seek answers and if the doctor does not work for you, seek another one. You are not stuck with your physician, remember it should be a mutually beneficial relationship.

Let's take responsibility for our health.

 Needing a Little Inspiration

Sometimes we need a little inspiration. It is easier to make healthier food choices than you think.

After I contracted the flu right after Christmas, I had to make an assessment regarding my sugar intake. I knew that white sugar can suppress the immune system. So, after eating too many sweets, and not getting proper rest, it was little wonder that I was sick.

After a week of being sick, I was determined to cut back on my sugar intact. I am happy to say that except for a small bag of animal cookies, I have not had desserts for the last two weeks.

If you heard my radio spot this past Wednesday, I promised to post a recipe that I mentioned on the air. The dish is quick and nutritious, just as long as it is not overcooked.


Quick Sauteed Vegetable with Rice or Noodles
- One bag of frozen vegetable medley - carrots, broccoli, cauliflower
- Add a few ounces of mushrooms for protein
- Brown Rice or Noodles (please see note below regarding brown rice)
- Braggs Amino Acid Spray to taste (three to six sprays should be sufficient)
- 1 Teaspoon of Oregano
- 1 Teaspoon of Basil
- White Pepper to Taste
- 2 Tablespoons of Safflower Oil

Prepare the brown rice or noodles according to the package.
While the brown rice or noodles are cooking, start on the vegetables. Over medium low heat, place oil in a medium sauce pan. Stir in the frozen vegetables and cover with a lid to lightly steam for just a few minutes. Add mushrooms and cover for another couple of minutes. Add seasonings after the vegetables and mushrooms are fully cooked, but not too soft. Combine brown rice or noodles on your plate and enjoy. This dish shouldn't take more than 20 minutes if you use the brown rice, and less if you prepare the noodles.

The recipe serves four. Add another page of vegetable to increase the servings.

* There's an ongoing concern regarding rice and arsenic levels. It has been suggested that consumers purchase brown rice grown in California because of its lower levels of inorganic arsenic. http://www.fda.gov/Food/FoodSafety/FoodContaminantsAdulteration/Metals/ucm319948.htm and http://www.consumerreports.org/cro/magazine/2012/11/arsenic-in-your-food/index.htm.

I welcome your comments.

FIGHTING HOLIDAY HANGOVER

I pray that you had a good Thanksgiving with family and friends.

I'm sure that some of you who may be reading this blog might be suffering from post holiday hangover.

You are not alone!

Although I might not have gained any weight of significance, I did use lots of energy in preparation for the big day.

As I work on getting back to business, I want to offer some tips that might help you to do the same:

- Start or get back on your exercise plan TODAY! Don't wait until January - the time is NOW!

 - Increase your water and fiber consumption

 - Get some rest and relaxation

- Take your vitamins

- Eat a green salad at least four times this week

- Decrease animal protein by eating more beans, tofu and other healthy meat substitutes

- Start a mild cleansing, drink warm prune juice or use a mild herbal laxative

- Pray without ceasing

- Take an Epsom salt bath twice this week

I hope these tips will help you feel better and get ready for the upcoming demands of the holiday season!

  

Tips For Turkey Day!

How many of you don't eat breakfast on Thanksgiving?

It is important to start the day right. First we must give "Thanks" for all the grace and mercy the Lord has given us! We must also make sure we are sharing our blessings with someone who is less fortunate. Our blessings should never just stop with us. An open hand is always positioned to receive more.

Please remember that one meal can make a difference! There have been many individuals with fragile health who have literally killed themselves eating during the holiday season. This should be a time of joy, not a time to suffer. I hope these following tips will make a difference and hopefully help you have a good Thanksgiving Celebration:

1. On hanksgiving morning, eat a healthy breakfast including fresh fruit, oatmeal and green tea.
2. Drink a glass of quality water upon rising in the morning and make sure you drink water throughout the day (rule of thumb, drink half your weight in ounces).
3. Before the main course, eat a salad prepared with romaine lettuce or mixed greens that include carrots, radishes and other raw veggies.
4. Avoid the PORK, especially ham. Doing this will eliminate a lot of sodium and other harmful toxins which can cause a dangerous spike in blood pressure.
5. Eat a larger portion of fresh greens.
6. Balance the starch on your plate, if your plate is not colorful it is not as healthy as it should be.
7. Eat a naturally raised turkey. Turkey's that are injected with oil and other seasonings tend to be higher in sodium  and fat.
8. Stuff the turkey with onions, celery, parsley, garlic cloves but not dressing. A turkey seasoned on the inside generally taste better.
9. Only use sea salt in your cooking and baking instead not table salt.
10. Use fresh herbs instead of old dried ones, it makes a difference.
11. Get a good digestive enzyme made with papaya and pineapple (if you do not have any allergies from these fruits) from the health food store and chew after dinner. This will help the digestive process and you won't feel as blotted.
12 Cherish your family and friends. Don't let negativity take over your time together. Cook in Love and Eat In Love.
13. Don't forget to help wash the dishes and clean-up!
14. Be grateful for seeing another Thanksgiving Day! 
Happy Thanksgiving!   

A Quick Fall Recipe

This is one of my most favorite times of the year. I especially enjoy watching the leaves change colors. Even the air has a different scent. The breezes charge the atmosphere with a new energy. These changes should alert us that it is now time to tweak our menus.

We should be aware that our bodies are in the midst of these seasonal changes, so we should eat accordingly. Along with a list of other fruits and vegetables, this is the best time of year to try different apples, pears, butternut and acorn squash. These produce are versatile and offer lots of flavor. Squash can be used in soups, stews, steamed or sauteed.

Try eating fruit in its raw form, but you can also lightly cook and season with cinnamon, pure maple syrup or agave. Here is a quick breakfast recipe that most adults and children will enjoy:
 
Elizabeth's Cinnamon Apples
1 to 2 Organic Red Apples (Fiji, Gala or your favorite variety)
1 Teaspoon of Cinnamon
2 Teaspoons of Pure Maple Syrup or Agave
1 Teaspoon of Butter or Earth Balance spread
Pinch of Nutmeg (optional)

Wash apples under running water for at least 20 seconds. It is good to use a natural citrus fruit and vegetable spray when washing fruit. The spray will help to rid the fruit of any pesticides and other germs. Slice apples in half and remove the core, along with the seeds. Do not peel. Then, take the slices and cut into one inch pieces or larger. Using a small pot, place over medium heat and add about 1 tablespoon of water, then the apples. Cover until the water and apples come to a light boil. Immediately turn the heat down to low. Add all other ingredients and lightly stir. I prefer to use maple syrup because of its mineral content and rich flavor. Avoid white sugar whenever possible. White sugar is very toxic to the body. Try raw or turbinado sugar, which still have some mineral content. White sugar has been bleached and striped of its natural minerals. Remove the pot and serve the apples warm. Also, try a pinch of nutmeg. This quick dish adds a warm comforting scent to the kitchen.

Preparation time: Less than five minutes
Cook Time:  Less than five minutes
Do not overcook apples. Apples should maintain a crunch, which means that many of the nutrients will remain intact.

Please let me know if you enjoy this simple recipe. It provides fiber, nutrients and lots of flavor. Email me at debrapeekhaynes@yahoo.com.

What Is Your Counter Punch? Stress Reduction Tips

We all have our moments when we are overcome with stressful relationships, jobs, decisions, losses and so many other issues that pop up from time to time. I am always thinking about ways to counteract my stress. Sometimes, I do very well and other times I am in the pits!

Let me share the tips that are helpful to me. Then I will tell you what I do when I'm in the pits.
1. For a relaxing bedroom - A few drops of  lavender and geranium essential oil in a small bowl of water next to my bed.(if you have children make sure it is out of their reach)
2. Good night's rest - 1 cup of Epsom Salt in warm tub of water for 15 to 20 minutes
3. Tense muscles - A deep tissue massage
4. Tense Body - *A mild herbal laxative cleanser (releasing toxins is a big help)
5. Exhaustion - Drink more quality water and take a good nap
6. General Stress - *Rescue Remedy drops from the health food store or Flower Essence remedies from Nature's Sunshine
7. Insomnia - An occasional dose of an herb called *valerian
8. For overall stress - A good workout

* Please seek your health professionals advice before using herbs if pregnant or nursing.

When I'm in the pits:
1. Pray with a thankful heart for wisdom
2. A good conversation with a good friend that will let me unload
3. A good dose of laughter
4. Remembering that I am loved by surrounding myself with people that love me
5. Sometimes I have to take a mental retreat and recharge by getting away from things that drain my energy

There is an old song that says, "Steal Away to Jesus".....that is the best Counter Punch!   
I hope these tips help you.