Tag Archives: Beverages

Eating Healthy: Small Steps for Big Results


Happy Thanksgiving
Image by faith goble via Flickr

Healthy eating doesn’t sound like the right topic for a holiday-season blog, but healthy eating is a gift to yourself: it can protect you from disease and give you the gifts of better health and longevity.  Just a few simple changes can help a woman dodge some significant health threats.

Choose whole grains instead of refined ones.  Studies indicated that 3 servings of whole grains per day can lower the risk of heart disease by up to 36%.  Whole grains provide fiber and antioxidants like selenium and vitamin E.  These work to reduce inflammation, and lower both cholesterol and blood pressure.  Use brown rice instead of white.  It has twice the fiber and will make you feel fuller, longer thus helping your diet.  Grab an oatmeal raisin cookie instead of a chocolate chip, and eat wheat crackers instead of normal saltines.

Include protein with every meal.  Doubling your protein intake will help you shed those unwanted pounds, as well as lessen your risk of Alzheimer’s, diabetes, cancer, cardiovascular disease and more.  Amino acids in protein send signals to the brain that reduce the appetite.  Protein also has the highest thermogenic effect…it requires more calories to digest protein than other foods.  You could lose an additional 70 calories a day (equivalent to 8 pounds a year) with no effort.  Studies indicate that if you are serious about losing and maintaining weight loss, 5-6 small meals per day focusing around quality protein intake can substantially decrease your weight, increase your energy while energizing you as well.

Drinking 3 glasses of fruit or vegetable juice in the morning can slash your risk of Alzheimer’s by 76%.  Polyphenols in fruit and vegetable skins and pulp buffer brain cells from oxidative damage.  Just be careful of juices loaded with sugar, or juices that really offer very little actual juice.

Peppers, oranges, peaches, and papaya are loaded with beta cryptoxanthin; a carotenoid that reduces the risk of lung cancer by up to 30% says the American Cancer Research Institute.  It neutralizes free radicals so they can’t damage the DNA, and it keeps the growth of any cancer cells that do develop, under control.

Stop sipping on sodas…Tufts University says that soda is the biggest source of calories in the American diet.  Drinking just one soda a day can put on 14 pounds in a year and can up your risk of having type-2 diabetes by 83%.  Jazz up your water with fresh squeezed lemons or limes, sliced apples or cucumbers.  Adequate hydration can also lessen your can of suffering a heart attack by 50%.

Eat dark chocolate.  It hardens tooth enamel and prevent tooth decay.  In fact an extract in chocolate rights cavities better than fluoride according to Tulane University.

Be safe, be healthy, find a quality protein supplement, take your WomenVitamins, and be blessed, Kersten

Enhanced by Zemanta
Advertisements

Women Vitamins: Water Flavored by Design & Desire


GLOBAL TAP WATER CAMPAIGN
Image by Post Scriptum via Flickr
The weather is darn hot in Texas….and humid.  Seems like every day is a “3 outfit day”, to quote Kelly, a friend of mine.   Now I was brought up on the axiom, “Horses sweat, men perspire and women glow” and I find that I’m in a perpetual state of glow.
Considering that 25% of what you “eat” normally, everyday, is liquid; I’ll bet that during the summer, that percentage pops right up there to 50%.  I was once told that if you wait until you are thirsty to drink, you are already in a state of dehydration.  The trick then is to drink constantly and consciously.

I have water jugs placed strategically around the house.  One in the library, one by my bed, one on the kitchen working block, one in the master bath, one in the living room, one by the back door, one in the car….I think I have all the bases covered.

I can drink it cold from the fridge or room temperature.  I like the feel of water on my cheeks and tongue, I swirl and swish it around in my mouth, to prolong the pleasure of it.

Drinking water is good for you; absolutely vital for you during these hottest of days.  But, sometimes our mouth just craves a bit of difference, a bit of flavor.  Bottled, flavored water is ok in a pinch, but be aware of added sugar, which doesn’t help your health or your waistline, and the fact that it is probably artificially flavored, and has been sitting around for a certain amount of time.

So, what can you do with water from home, either from the tap or from your reverse-osmosis system?  How do you jazz it up and take your ordinary, water in the fridge into that spa water realm?  You can design any flavor combination that you desire.  It’s fun, it’s easy, and you can come up with your own “signature” water.

Starting with a water container full of water: just be creative.   I have tried adding:

Cucumber/Rosemary Water:
add 10 cucumber slices and a branch of fresh rosemary

Cucumber/Lime/Mint Water:
add 8-10 cucumber slices, 1/2 a sliced lime, 2 sprigs of bruised mint

Cucumber/Mint Water:
add 10 cucumber slices and 5 sprigs of fresh mint (bruise slightly before adding)

Honey/Mint/Green Tea:
add 2 green tea bags and 5 sprigs of fresh, bruised mint, let steep in the sunshine until the water is lightly golden, then add a small amount of honey to taste.

Lemon/Orange Water:
slice and add 1/2 a lemon and 1/2 an orange

Green Apple/Orange Water:
3-4 thin slices of green apple (sprinkle lemon juice on the slices)1/2 orange sliced

Grape and Pomegranate:
15-20 grapes halved and add half a pomegranate (just be sure to sieve the pomegranate seeds as you pour)

Adding a pinch of sea salt to your water helps with electrolyte (ionic) balance when you have been perspiring.  Never add enough to taste the salt outright, just enough to ‘season’ the water.  My favorite sea salt is Redmond’s Real Salt from Utah.

You can add several drops of green tea extract which concentrates the benefits of green tea.

Ginger adds a zing to water (probably best if you add the ginger to hot water, let it steep, then chill)

Herbs like lemon-grass and parsley should be  bruised and added to water.

Crushed blueberries and strawberries impart a delicate flavor, but need to steep for 24 hours.

Apple cider vinegar can be added as well, which provides an ‘apple-ish’ taste and acutally helps neutralize overly acidic systems.

So drink when you think about it, and drink when you don’t!

Stay hydrated, be healthy, be happy, be safe, take your women vitamins, and be blessed, Kersten

Enhanced by Zemanta