Well here I am on day four and I am feeling good. Day three was a challenge. I went to the movies with some friends last night. Night and movies to me equals sugar and fat. My friend brought some caramel chocolate popcorn to munch. It smelled soooo good. Because my bag was the biggest I was the goody holder. I ended up sitting in the middle and was again designated as the goody holder. I have to say the temptation was strong but it felt good just to hold it and know that I have control over my body and what I put into it.
I had spaghetti squash for lunch and it was really yummy. The recipe is super easy and very flexible. Here it is for your enjoyment.
1 spaghetti squash (about 1 1/2 pounds)
1 medium onion, chopped (about 1/2 cup)
1 small green pepper, chopped (about 1/2 cup)
1 large clove garlic, finely chopped
2 T olive or vegetable oil
4 medium tomatoes, chopped (about 4 cups)
1/2 t salt
1/4 t dried basil leaves
1/4 t dried oregano leaves
1/4 t fennel seed
1/8 t pepper
2 T butter or margarine
1/4 grated Parmesan cheese
1. Prepare and cook squash whole
2. Cook onion, green pepper and garlic in oil in 3 quart saucepan over medium heat about 5 minutes, stirring occasionally, until onion is tender. Stir in tomatoes, salt, oregano, basil, fennel and pepper. Simmer uncovered, stirring occasionally, 5 minutes.
3. Cut squash in half; remove seeds and fibrous strings. Remove squash with two fork; toss with butter and cheese. Spoon tomato mixture over squash.
I liked this recipe because you can easily substitute items and cooking method. It is very flexible to tastes and what you have available in your kitchen. I was able to make this from the herbs and tomatoes I had dehydrated this summer from my garden. In an effort to eat what is in season and not having any green pepper available I simply left it out.
My cooking method was a little different because I had cooked the squash two days ago and already eaten half of it with spaghetti sauce. I put the onion, oil, dehydrated tomatoes and garlic in a pan to gently saute. While it was cooking I got the squash out of the refrigerator and used a fork to scoop the stands into a bowl. I added the dried herbs and spices and mixed them so that they were wet from the oil. Then I added the squash and just cooked it until it was warm. I did not think it needed any butter and only put a sprinkling of real grated Parmesan cheese over the top. It was wonderful. It topped it of with a few pita chips and fresh water to drink. I only have one more spaghetti squash from the garden and I am already looking forward to the next time I make it for lunch. (I am going to make it for lunch so that I won't have to share.)
In case you are wondering about the other meals here is what I had for breakfast, snack and dinner. For breakfast I had a small (about 1 cup) of oatmeal with raisins, apple slices, a drizzle of agave nectar, and a splash of soy milk. Snack was a handful of Simply Naked pita chips and a cup of carrot juice. Dinner was homemade three bean chili. I do admit to putting green peppers in the chili. (I was in the store and couldn't help myself. It just doesn't seem like chili without green peppers.) It was sooo good that no one even noticed that there wasn't any meat in the meal.
In an effort to cleanse I have been doubling the amount of fresh garlic I put into my food. It has been wonderful. None of my friends have said anything amount my breath. Maybe they are just too nice. Our family has been gloriously healthy.
It has been easier than I thought to get new ideas for simple, tasty meals. I am looking forward to this holiday season because I will be healthier than when it started. That is a gift that keeps giving and a simple one to give to yourself. Try it! I think you will like it.
Friday, December 4, 2009
Tuesday, December 1, 2009
Dieuwke's 21 Day Journey
Today I started on my own personal wellness journey. After many years of candida over growth I have finally decided that I am sick and tired of being sick and tired. I have also decided to do a mild parasite cleanse to aid in my body in getting rid of parasites and my overgrowth of wee beasties.
After a quick body test to check the length of time and make sure this will actually be helpful I started two simple things. To get rid of the candida I am going to starve them out by denying them sugar. Right now I am even staying away from fruit, fruit juices, honey, agave nectar, and molasses. That might change as I body test. To aid the body in cleansing and get rid of any parasites that I am most likely hiding I am doing a chaparral tea in the morning.
To do a chaparral cleanse put a teaspoon of tea in a cup and pour hot, not boiling, water over the leaves. You can let them steep overnight but do let them steep at least 15 minutes. Drink the tea first thing in the morning before you eat. Use the same teaspoon of herb three days in a row then start over.
For more information about chaparral check out Ten Essential Herbs by Lalitha Thomas.
After a quick body test to check the length of time and make sure this will actually be helpful I started two simple things. To get rid of the candida I am going to starve them out by denying them sugar. Right now I am even staying away from fruit, fruit juices, honey, agave nectar, and molasses. That might change as I body test. To aid the body in cleansing and get rid of any parasites that I am most likely hiding I am doing a chaparral tea in the morning.
To do a chaparral cleanse put a teaspoon of tea in a cup and pour hot, not boiling, water over the leaves. You can let them steep overnight but do let them steep at least 15 minutes. Drink the tea first thing in the morning before you eat. Use the same teaspoon of herb three days in a row then start over.
For more information about chaparral check out Ten Essential Herbs by Lalitha Thomas.
Monday, November 2, 2009
Make the Holidays a Breeze by Breathing!
Think about this:
How many days (or weeks) can you live without food? . . . . .
How long can you live without water? . . . . . .
How long without air?
Of these three crucial elements for our bodies survival which is now the most important?
Ok, so what, I’m breathing. I do it every day, I do it so well in fact that I do not even think about it. It just happens! I challenge you to notice your breathing. Is it deep and full, or shallow and short? Do you breathe into your abdomen, our just into the top of your lungs?
Most of us inhale just enough air to get by, suffocating our bodies over time. The chances are that you are not breathing deeply enough to remove the toxins that build up or the stale air which hangs around in the lower portion of the lungs. Breathing is such a natural act that we do not give it a thought. Yet it is this ability to breathe without thinking or breathe with deliberation which makes it such a valuable tool. The act of conscious breathing acts as a bridge between the sub-conscience (body) mind and the conscience mind.
Deep abdominal breathing acts to:
• cleanse the inner organs
• calm the body and brain,
• improve digestion,
• increase circulation,
• regulate an irregular heartbeat,
• relax,
• relieve insomnia,
• reduce or even eliminate a panic/anxiety attack,
• lower blood pressure,
• clear sinuses,
• work more efficiently,
• improve mood,
• reduce stress,
• create harmony of body and mind
Amazing really, when you think about it. All this, and it is as close as your nose, and as simple as breathing out and in.
Here is a sample breathing exercise. I encourage you to try it, you’ve nothing to lose, and who knows what benefits you may reap. For best results, do this is a relaxed uninterrupted setting. Allow yourself 5 – 10 minutes
1. Lie comfortably on your back, or sit comfortably feet on the floor, hand on your abdomen
2. Inhale slowly and deeply through the nose, allowing your abdomen to expand like a balloon. Keep your hand on your abdomen and feel it expand.
3. Let the abdomen fall as you exhale slowly through the mouth, releasing old, stale air.
4. Inhale easily (through the nose) and feel the abdomen expand again.
5. Press the air out as you contract; puling your abdomen in while exhaling out the mouth.
Remember to always exhale more slowly than you inhale.
Repeat this for 5 – 10 breaths. Observe how you feel. Calm? Refreshed? Energized? Tired?
Experiment with this simple variation: Exhale first, releasing any air in your lungs.
Inhale, through the nose, for a count of 4, hold the air for a count of 4, then exhale through your mouth for a count of 8. Continue this pattern for 5-10 breaths. Notice anything different?
There it is, breathe. . . . .your life depends on it!
For more information:
“Breathe in, Breathe Out” by James E. Loehr, Ed.D and Jeffrey A. Migdow MD
“Breathing, The Master Key to Self Healing” (a 2-CD set) by Andrew Weil MD
How many days (or weeks) can you live without food? . . . . .
How long can you live without water? . . . . . .
How long without air?
Of these three crucial elements for our bodies survival which is now the most important?
Ok, so what, I’m breathing. I do it every day, I do it so well in fact that I do not even think about it. It just happens! I challenge you to notice your breathing. Is it deep and full, or shallow and short? Do you breathe into your abdomen, our just into the top of your lungs?
Most of us inhale just enough air to get by, suffocating our bodies over time. The chances are that you are not breathing deeply enough to remove the toxins that build up or the stale air which hangs around in the lower portion of the lungs. Breathing is such a natural act that we do not give it a thought. Yet it is this ability to breathe without thinking or breathe with deliberation which makes it such a valuable tool. The act of conscious breathing acts as a bridge between the sub-conscience (body) mind and the conscience mind.
Deep abdominal breathing acts to:
• cleanse the inner organs
• calm the body and brain,
• improve digestion,
• increase circulation,
• regulate an irregular heartbeat,
• relax,
• relieve insomnia,
• reduce or even eliminate a panic/anxiety attack,
• lower blood pressure,
• clear sinuses,
• work more efficiently,
• improve mood,
• reduce stress,
• create harmony of body and mind
Amazing really, when you think about it. All this, and it is as close as your nose, and as simple as breathing out and in.
Here is a sample breathing exercise. I encourage you to try it, you’ve nothing to lose, and who knows what benefits you may reap. For best results, do this is a relaxed uninterrupted setting. Allow yourself 5 – 10 minutes
1. Lie comfortably on your back, or sit comfortably feet on the floor, hand on your abdomen
2. Inhale slowly and deeply through the nose, allowing your abdomen to expand like a balloon. Keep your hand on your abdomen and feel it expand.
3. Let the abdomen fall as you exhale slowly through the mouth, releasing old, stale air.
4. Inhale easily (through the nose) and feel the abdomen expand again.
5. Press the air out as you contract; puling your abdomen in while exhaling out the mouth.
Remember to always exhale more slowly than you inhale.
Repeat this for 5 – 10 breaths. Observe how you feel. Calm? Refreshed? Energized? Tired?
Experiment with this simple variation: Exhale first, releasing any air in your lungs.
Inhale, through the nose, for a count of 4, hold the air for a count of 4, then exhale through your mouth for a count of 8. Continue this pattern for 5-10 breaths. Notice anything different?
There it is, breathe. . . . .your life depends on it!
For more information:
“Breathe in, Breathe Out” by James E. Loehr, Ed.D and Jeffrey A. Migdow MD
“Breathing, The Master Key to Self Healing” (a 2-CD set) by Andrew Weil MD
Wednesday, October 28, 2009
Garlic (Allium sativum)
I don't know about your town or city but know that our small town has been combating some pretty nasty colds and flu. This is just a reminder that an ounce of prevention IS worth a pound of cure. The ounce of prevention that I would like to talk about is GARLIC.
Not only is it incredibly yummy but it is also an anti-bacterial, anti-biotic, anti-viral, anti-fungal, and overall immune booster. The reason for this plants super powers lies in the fact that fresh garlic has many active compounds including, alliin, allicin, and unique sulphur compounds. As a matter of fact some of the first anitibiotics were sulphur based. Garlic also contains significant amounts of the trace minerals selenium, as well as vitamin C.
You may have noticed that I put the word fresh in bold as this is obviously ideal. Second choices would include garlic in its dried/powdered form or a commercially prepared form. When you have to use a second choice be a little more liberal, use a little more often, and be a little more patient if waiting for results.
There are many ways to get garlic into a body. If all of my family is sick I find it easy to crush a whole bunch of cloves (at least two per person for the day) and put them in a little custard/ramekin dish then pour honey over the whole thing. That way it is simple to dole out as the day progresses. An adult can easily consume up to eight cloves of garlic in a day. Here is a common sense reminder about children. They are proportionally smaller than we are so they can use proportionally less with the same results.
It is best given with after there is food in the stomach or mixed with food. Here are a few simple suggestions. Mix with applesauce. (It's actually pretty tasty.) Make garlic toast, easy on the butter. Try mixing the garlic with vegenaise, little tomato, and some lettuce for a garlic sandwich. One of our family favorites is garlic popcorn. Puree the garlic and mix with a small amount of butter or cold pressed oil. Pour over the popcorn and mix thoroughly. Cooking detracts from the effiency of garlic. Crush/dice/slice it and put it into a dish after you have turned off the stove or in the last three minutes of cooking. That way you will get the most benefit but without as much heat.
Garlic is a simple and effective way to stay well! Enjoy the season by staying healthy.
Not only is it incredibly yummy but it is also an anti-bacterial, anti-biotic, anti-viral, anti-fungal, and overall immune booster. The reason for this plants super powers lies in the fact that fresh garlic has many active compounds including, alliin, allicin, and unique sulphur compounds. As a matter of fact some of the first anitibiotics were sulphur based. Garlic also contains significant amounts of the trace minerals selenium, as well as vitamin C.
You may have noticed that I put the word fresh in bold as this is obviously ideal. Second choices would include garlic in its dried/powdered form or a commercially prepared form. When you have to use a second choice be a little more liberal, use a little more often, and be a little more patient if waiting for results.
There are many ways to get garlic into a body. If all of my family is sick I find it easy to crush a whole bunch of cloves (at least two per person for the day) and put them in a little custard/ramekin dish then pour honey over the whole thing. That way it is simple to dole out as the day progresses. An adult can easily consume up to eight cloves of garlic in a day. Here is a common sense reminder about children. They are proportionally smaller than we are so they can use proportionally less with the same results.
It is best given with after there is food in the stomach or mixed with food. Here are a few simple suggestions. Mix with applesauce. (It's actually pretty tasty.) Make garlic toast, easy on the butter. Try mixing the garlic with vegenaise, little tomato, and some lettuce for a garlic sandwich. One of our family favorites is garlic popcorn. Puree the garlic and mix with a small amount of butter or cold pressed oil. Pour over the popcorn and mix thoroughly. Cooking detracts from the effiency of garlic. Crush/dice/slice it and put it into a dish after you have turned off the stove or in the last three minutes of cooking. That way you will get the most benefit but without as much heat.
Garlic is a simple and effective way to stay well! Enjoy the season by staying healthy.
Monday, October 19, 2009
Water 101
Water. Such a simple thing, yet how many of us drink our minimum 8, 8oz glasses a day?
There has been much said about water, and most of us know we need to drink it, yet many also feel that we have consumed our "daily allotment" in our juice, tea, coffee, or soda. After all, water is the first ingredient. Please know also, that that juice, tea, coffee or soda are processed as food in the system, the body does not recognize them as water. Allow me to explain, simply.
Overall the human body is 70-75% water. Some body parts are higher (blood at over 90%, or the brain at around 85%) some are lower (bones about 25-30%). This fact alone should help us realize that around 70% of what we put into our bodies should be water. How about this: All of the electrical and chemical actions of the brain and central nervous system are dependent on the conductivity of electrical currents between the brain and the sensory organs. In other words, the bodies internal communication system works off water. These important water needs are best met when water is provided in small frequent amounts, like a gentle rain on your garden. Too much all at once, and the goodness is lost in "run off", to little, and all is left parched.
It has been estimated that 75% of Americans are chronically dehydrated, and of this percentage in about 37% the thirst mechanism is so weak that it is often mistaken for hunger. In many cases a glass of water will shut down hunger or "munchy" cravings. As a matter of fact, when you feel thirsty, you are already dehydrated. So what is wrong with being dehydrated? Dehydration leads to:
*Reduced metabolism *Daytime fatigue *Increased joint and muscle pain
*Trouble focusing on print *Heartburn *Digestive and Bowel problems
*Fuzzy short-term memory
Any of this sound familiar? It's amazing that these annoying issues/problems can be solved with getting enough water into your parched cells. How much is enough. The "standard" 8/8oz glasses (that's 64 oz or 1/2 gallon) should be considered your MINIMUM DAILY REQUIREMENT of water. Here is a more personal and accurate rule of thumb:
You need to consume 1/2 - 1 oz of water per pound of body weight. For example a person weighing 150 pounds should drink 75 - 150 ounces of water a day. (Remember there are 128 ounces in a gallon of water) This amount varies according to what the person is doing. Obviously if one is working outside in the sun, more water would be necessary. However, working in front of a computer is almost as dehydrating. The environment is another consideration. Here in the arid western USA, it is important to drink more as the air literally sucks the moisture out of you.
A brief word about the KIND of water: Water of choice: Distilled. Second option: Reverse osmosis. These two forms are clean enough for the body to absorb directly, saving the digestive process that would be required for almost any other type of water. Most municipal water sources are heavily polluted with "purification" chemicals.
For more information:
"The Choice is Clear" by Dr. Allen E Banik
"Your Body's Many Cries for Water" by Fereydoon Batmanghelidj, MD
So with all this, I'm ready for a big glass of water how about you?
There has been much said about water, and most of us know we need to drink it, yet many also feel that we have consumed our "daily allotment" in our juice, tea, coffee, or soda. After all, water is the first ingredient. Please know also, that that juice, tea, coffee or soda are processed as food in the system, the body does not recognize them as water. Allow me to explain, simply.
Overall the human body is 70-75% water. Some body parts are higher (blood at over 90%, or the brain at around 85%) some are lower (bones about 25-30%). This fact alone should help us realize that around 70% of what we put into our bodies should be water. How about this: All of the electrical and chemical actions of the brain and central nervous system are dependent on the conductivity of electrical currents between the brain and the sensory organs. In other words, the bodies internal communication system works off water. These important water needs are best met when water is provided in small frequent amounts, like a gentle rain on your garden. Too much all at once, and the goodness is lost in "run off", to little, and all is left parched.
It has been estimated that 75% of Americans are chronically dehydrated, and of this percentage in about 37% the thirst mechanism is so weak that it is often mistaken for hunger. In many cases a glass of water will shut down hunger or "munchy" cravings. As a matter of fact, when you feel thirsty, you are already dehydrated. So what is wrong with being dehydrated? Dehydration leads to:
*Reduced metabolism *Daytime fatigue *Increased joint and muscle pain
*Trouble focusing on print *Heartburn *Digestive and Bowel problems
*Fuzzy short-term memory
Any of this sound familiar? It's amazing that these annoying issues/problems can be solved with getting enough water into your parched cells. How much is enough. The "standard" 8/8oz glasses (that's 64 oz or 1/2 gallon) should be considered your MINIMUM DAILY REQUIREMENT of water. Here is a more personal and accurate rule of thumb:
You need to consume 1/2 - 1 oz of water per pound of body weight. For example a person weighing 150 pounds should drink 75 - 150 ounces of water a day. (Remember there are 128 ounces in a gallon of water) This amount varies according to what the person is doing. Obviously if one is working outside in the sun, more water would be necessary. However, working in front of a computer is almost as dehydrating. The environment is another consideration. Here in the arid western USA, it is important to drink more as the air literally sucks the moisture out of you.
A brief word about the KIND of water: Water of choice: Distilled. Second option: Reverse osmosis. These two forms are clean enough for the body to absorb directly, saving the digestive process that would be required for almost any other type of water. Most municipal water sources are heavily polluted with "purification" chemicals.
For more information:
"The Choice is Clear" by Dr. Allen E Banik
"Your Body's Many Cries for Water" by Fereydoon Batmanghelidj, MD
So with all this, I'm ready for a big glass of water how about you?
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