Number 3 of 10 tips to transition to a healthier lifestlyle and weight

Number 3 of 10 tips to transition to a healthier lifestyle and weight.

3. Get Real. I mean get real about eating whole foods. Also get real about what processed foods are doing to your health and body. Our bodies are designed to eat food and I do mean food. That seems obvious except for the fact that we don't do it. I am not referring to what Michael Pollan , the modern day food hero and activist, would say "tasty food-like substances". Those over-processed "food-like substances" are lacking in any nutrients, vitamins and minerals that maintain a healthy body or weight. Yeah, I know you love the taste of processed food but let's just get real about what processed foods do to your body.

A. Obesity: The World Health Organization is blaming processed foods for the rise of obesity and degenerative diseases around the globe.

B. Heart Disease: Processed foods are generally high in trans fats which lead to Heart Disease. This fat is dangerous. It raises your LDL Cholesterol (you want that number low) and lowers your HDL (you want that number high). Get trans fats out of your diet.

C. Stroke: Processed foods are literally full of salt. Too much salt is linked to high blood pressure. The general recommendation for salt intake is around 6 grams but the average intake is 9 to 10 grams of salt. When you reduce or cut out processed food in your diet, you are reducing a large amount of your salt intake and your chances of developing high blood pressure which can lead to a stroke.

D. Diabetes: Processed food is often full of High Fructose Corn Syrup and other hidden refined sugars. Diets full of these refined sugars are leading contributors to Type II Diabetes. The complications of this disease can be devastating and fatal. Type II Diabetes can be avoided with a healthy lifestyle full of healthy real foods and exercise.

E. Cancer: A seven year study by the University of Hawaii showed that people who ate processed meats like hot dogs were 56% more likely to get pancreatic cancer. Another similar Canadian study in men found that these men were more likely to get prostate cancer. A study in Mexico showed women who got more of their food from refined carbohydrates were 57% more like to get breast cancer. The great news here is consuming foods high in antioxidants, like green tea, fruits and vegetables, can reduce the risk of  cancer.

F. Other Issues: Processed foods can have an immediate effect on your body as well. Some of those can be bloating, indigestion, acid reflux, lethargy, poor sleep, acne, and many more.

Here are some of the enemies of your health that are in processed foods that lead to many of these health problems:

• High fructose corn syrup
• Other refined sugars
• Acrylamide (carcinogen found in fried food)
• Nitrates
• MSG
• Large quantities of salt
• Food colorings and dyes
• Trans Fat
• Mystery Ingredients (who knows what that stuff is or what is does to your body)

Here are some benefits to consistently consuming real whole foods in your life. The real foods I mean are those you still can recognize where it came from like fruits, vegetables, baked chicken and fish, yogurt, honey, nuts, whole grains and legumes.

• Weight Loss
• Glowing Clear Skin
• Antioxidants that prevent disease
• Longevity
• A feeling of wellness
• Energy
• Brain Clarity
• Good Sleep
• Vitality
• Strong Memory
• Self Confidence
• Fitting into your clothes
• Good Balance
• Physical Strength
• Producing more at work
• Improved Mood
• A grateful digestive system
• Improved eyesight
• Stronger nails
• Healthy Hair

So take a moment when you go to prepare for your next meal or pick that item off the menu at the restaurant and think:  what can I eat that is really food? 

Cool Greens Rocks

I know I talked about Cool Greens before but I have to say I love this restaurant more than any other in OKC. For lunch today I had the "Build Your Own" salad and the seasonal soup. The soup today was the Mango Gazpacho, so delicious. Cool Greens also has wraps, pizzas and frozen yogurt with wonderful fruit toppings. They now have two locations. one in Nichols Hills in the Avondale Shopping Plaza, and one off of North May Avenue. Get out there and try the menu. Don't be surprised when you try your Mango Gazpacho that it's cold. Gazpacho is a summer soup.

Red, White and Blue Salad

Here is a salad that's great for Memorial day or the Fourth of July. It's called the Red, White and Blue salad and it is both patriotic and nutritious. Here is the recipe:

Dark Mixed Greens (2 cups)
Sliced Tomatoes (1 medium tomato)
Sliced Mushrooms (5 domestic mushrooms)
Blueberries (handful)
Chevre Cheese (2 oz.)
Onions (1/2 onion diced)
Serve with a Rice Wine Vinegar and Olive Oil dressing: (olive oil should be no more than 2 tablespoons)

The nutrients in the Red, White and Blue are:

Mixed Greens: Vitamin A, Vitamin C, Beta Carotene, Calcium, Folate, Fiber and Photo-nutrients

Tomatoes: Vitamin C, Vitamin A, Potassium, Iron and lycopene which has been proven to reduce the risk of prostate cancer

Sliced Mushrooms: Selenium, potassium, riboflavin, niacin, Vitamin D

Blueberries: High in the antioxidant Anthocyanin, Vitamin C, Vitamin B, Vitamin E, Vitamin A, cooper, Selenium, Zinc and Iron

Chevre: High in protein and calcium


These vitamins, nutrients, minerals and antioxidants do this for the body:

1. Fight Disease: The antioxidants like Selenium, Anthocyanin and lycopene help neutralize free radicals, help prevent diseases like cancer, and slow the aging process.

2. Weight Loss:  Fiber helps a person feel full and they are less likely to overeat, leading to weight loss. Potassium helps maintain the metabolism.

3. Prevention of Stroke and Heart Attack: Vitamin C can help prevent cardiovascular disease and stroke.

4. Overall Wellness: Vitamin C is a nutrient that helps maintain normal bodily functions. Beta Carotene improves eye sight. Vitamin D helps you to have strong bones, prevents cancers, maintains normal blood levels and protects from some auto-immune disease. Vitamin A helps protect the eye and helps support the immune system. Calcium helps keep the bones strong and protein helps keep the body healthy and strong.

This salad is satisfying and a powerhouse of nutrients for the body. If you like this blog, be sure and follow me! thanks

10 health benefits of Cinnamon including weight loss and fighting cancer cells

Cinnamon has been used for medicinal purposes for years in ancient cultures and dates back to biblical times. Cinnamon has long been believed to be an anti-inflammatory, a boost to the immune system, and aid in longevity. There have been modern studies that show that adding cinnamon to the body lowers blood sugar. In 2003 Diabetes Care published an article of a study of 60 people who took different amounts of cinnamon pills; all showed a decrease in blood sugar levels, triglycerides, and cholesterol levels.

Health Benefits of Cinnamon

1. Proven to lower blood sugar in diabetics
2. Weight Loss- Cinnamon lowers blood sugar and insulin levels which makes a person less hungry. Also there is some evidence that Cinnamon speeds up the metabolism.
3. Studies have shown inhaling Cinnamon increases memory and boots cognitive function
4. Anti-clotting effect
5. Eases the pain of menstrual cramps
6. Lowers cholesterol and triglycerides
7. Great source of manganese, fiber and iron
8. Works as an anti-inflammatory
9. In a study by the Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells
10. Longevity- increases the immune system which keeps us well.

Most commonly used Cinnamon is Cassia but Ceylon, though more expensive, may have better results. Here are three ways to add cinnamon to your health routine. 

1. Add Cinnamon powder to your food

2. Drink Cinnamon tea with honey

3. Use Cinnamon oils in Aromatherapy

Be careful with Cinnamon, some people are allergic to it and it is a very potent herb. If you take too much Cinnamon it can have a harmful effect. Be especially careful with the essential oil. Essential oils are always more potent that herbs are powders.

Sweet smelling aroma and it's good for you!

Today I was at the gym running on the treadmill and watching Dr. Oz , two of my favorite things to do. He had an aromatherapist on who was talking about essential oils. He mentioned 3 oils to have in the house.

1. Manuka Oil: I've never heard of it before. Dr. Oz's guest said that it was great for cuts and scrapes & as a first aid remedy. Wow, just looking it up, it turns out that it's got other great purposes too. It aids in sunburn relief, and fights fungal infection, athlete's foot, oily skin and pimples, foot odor, insect bites and aching joints. I'm going to get some of this stuff and try it out. I'll let you know what I think.

2. Lavender Oil: Lavender is good for romantic moods as well as relaxation and anti-stress. I love Lavender. It is a cure all. It's good for sleep, the nervous system, pain relief, respiratory, skin and hair care, and insect bites and scrapes.

3. Peppermint Oil: He said that peppermint was one of the few oils you could ingest and it was good for indigestion, irritable bowel and diarrhea. I would add though that you should look into therapeutic grades before you would ever ingest an oil. The safest way to use essential oils I have listed below. Peppermint is also great for relieving headaches and waking you up.

Aromatherapy works by bypassing your cortex and going deep into the brain to work on your body. It’s been proven to boost the levels of dopamine and serotonin, the happy hormones. Essential oils were used for hundreds of years for medicinal purposes. It's been told that the perfumers centuries ago all escaped the plague during the epidemics because of the anti-bacterial, anti-fungal properties in the oils.

Ways to use aromatherapy:

1. You can spray or place drops on your pillow (choose a relaxing one like lavender so it can help you sleep.
2. Drops in the tub. I put hyssop in the tub. It is known for metabolizing fat. (yeah baby)
3. You can rub on your hands and inhale. You only need a little, remember this is going straight into your brain. Peppermint is good this way in helping with headaches.
4. Rub on your feet, especially if you are not crazy about the smell but would like the effects or a certain oil.