Welcome to a Healthy Core

Living life healthily from the inside out in every realm of life. 
 
Showing posts with label heart healthy. Show all posts
Showing posts with label heart healthy. Show all posts

Tuesday, September 21, 2010

Number 3 out of 4 thoughts on a healthy spiritual heart

In the last blog we talked about the second of four thoughts on how to have a healthy spiritual heart. I've blogged a lot on having a healthy physical and emotional heart, but having a healthy spiritual heart is just as important. I write from my faith and my own paradigm.

King Solomon of Israel, one of the wisest men to walk the earth, said in the Book of Proverbs, 
"Above all else, guard your heart, for it is a well spring of life" or in another version says, "for out of it spring the issues of life". So if the most important thing to one of the wisest men ever is to guard your heart, then it's time to listen. Thankfully he then proceeds to write four lines of instruction. 


"Put away perversity from your mouth; keep corrupt talk far from your lips.
Let your eyes look straight ahead, fix your gaze directly before you.
Make level paths for your feet and take only ways that are firm.
Do not swerve to the right or the left; keep your foot from evil." 

Let's look at the third one: "Make level paths for your feet and take only ways that are firm."

3. Navigate Life's Journey Well.

One way we can guard our heart is to avoid making foolish decisions that will lead to miserable outcomes. Living a life full of drama and stress is a great recipe for an unguarded heart full of anxiety, sorrow, unforgiveness and hurt. You can protect your heart by avoiding foolish reckless decisions that lead you to unsteady roads full of crooked paths and sinking quicksand. 


Here are a few thoughts on navigating life's journey well:
  
A. Chart the Course: When you are traveling along on the journey of life, take a moment and reflect on where you are heading. You may have never taken the time to really decide the direction your life is going. The reality is many a person has capsized, shipwrecked or been lost at sea because they lost sight of where they were headed or really never took the time to chart the course or check the weather conditions. 


Steven Covey, the author of 7 Habits of Highly Effective People, talks a lot about "begin with the end in mind". He goes on to ask what do you want read at your funeral? How many lives do you want affected by your life? Do you want people mourning for you because of the amazing impact you made on their life and the world or perhaps instead someone dancing in a red dress on your grave. The choice is really yours and it starts today. 


People work their whole lives for a paycheck and then what? They look back on a life of hard work, even raising a family but what contribution did it make to the world and what did it matter in scope of eternity. It's at this point they wonder what their purpose was and still is. 


Everyone has a purpose and it's up to you to figure it out, of course I suggest you pursue the discovery with prayer. There are tell tale signs of a person's purpose. Finding out what you love to do, what makes you angry and what you are really good at are three ways in helping you determine your purpose. For example, I love to help people, I get angry when someone takes advantage of a vulnerable people and I am good at influencing others and anything creative. So this tells me that I can use my creativity, like writing, to help people who are in need and influence others to do the same. Someone once said "if you can do for a living what you love to do then you'll never work a day in your life."


Figuring out your purpose will help you know where you're going and if you know now where you are going then you will begin now to make decisions that lead you to your destination. You might need to change degrees, reach to do an internship or relocate to follow your dreams. Whatever it is, the dream in your heart will steer you towards your destination. 


B. Use Wisdom as Your Compass: The main thing that you need to guide you is your compass. Your compass will keep you out of unmarked waters. Your compass (or GPS) for life's journey is Wisdom. Let Wisdom be your compass. 


There are two major schools in life that will teach you everything you need to know. The first is the school of wisdom and the second is the school of 'hard knocks'. I have attended both and have to say that gleaning from the school of wisdom is a much better way than learning through hard knocks or poor choices. Proverbs 19:18 says, "He who gets wisdom loves his own soul; he who cherishes understanding prospers."  


The school of wisdom is advice from people further along the journey. It would be foolish to ignore the advice of people who have already sailed in the same waters. Learn from others whose lives resemble the destination you want. If you want wisdom on how to keep a healthy marriage then talk to people who've been married for a long time. If you want to be a Supreme Court Justice then study the career paths of those who've become Justices. It's a no brainer. Find the people who have success in areas you want to pursue and learn from them.  

Here are some very wise people that I look to regularly for wisdom:
Finances = Dave Ramsey 
Leadership =John Maxwell 
Emotional and Spiritual Health= Joyce Meyer 
Physical Health= Jordan Rubin,
Time Management= Steve Covey 
Leadership & Creativity= Michael Hyatt 

I know so many people who just want to be happy, married, rich, or famous but the reality is learning wisdom is the key to having prosperity in your life. Wisdom is so easily accessible. The Book of Proverbs in the bible is full of wisdom, the writers listed above have written tons of books on this subject, and there are pastors and leadership gurus who talk on personal growth and development all over the web and bookstores. Use wisdom as your compass and you will reach your destination.


C. develop healthy relationships with your crew mates: You may have chosen some of your crew mates already or they have been chosen for you but from this point forward take responsibility for your choice in future relationships and set the tone on the one's you have now. When you are sailing it is important that you partner with others who are up for the journey. They don't have to be skilled sailors but none the less they should be willing to learn and able to go the distance. Steven Covey once said "Our greatest joy and our greatest pain comes in our relationships with others." Let's learn to steward relationships well. 


The biggest thing that can devastate a relationship is unrealistic expectation. If we are constantly expecting a person in our lives to do something or behave a certain way and they are not then we will ultimately be disappointed. The best way to avoid this disappointment is developing excellent communication skills. Doing this can improve the condition of relationships and help to foster an open and safe atmosphere where intimacy can be bred. Stop building walls and start building bridges through communication.
Here's a couple ways to do that:

1. Begin to embrace honesty in communication. I'm not saying throw tactfulness or politeness out the window but strive for integrity in what you communicate and be sure to tell people what you want. No one is really a mind reader so stop expecting them to do what you want without telling them what you want.



2. Set Boundaries. You have to communicate what you are comfortable with and what you are not. Some things are not ok and it's good to express that. Also honor others boundaries. 


3. Eliminate manipulation and control from your language. Eliminate trying to control others to get your way. When you do, you'll discover you don't always know what's the best thing after all. When you try to control or manipulate others you will make them miserable and eventually lose out in the end. Also, don't allow yourself to be manipulated. I have found that if someone is trying to manipulate me, I will just call them out on it. "Are you trying to guilt me?" Sometimes people don't even know they are doing it. It's good to let them know you aren't controlled by manipulation. 


4. Forgive. Quit keeping score. Communicate forgiveness and receive forgiveness and you will see a freedom and health in your relationships that will bring about great joy. 


Go into relationships with the thought to give and not take. Be considerate, thoughtful, kind and most importantly express your love to people. I love this quote by Steven Levine, "If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting?"
Navigate Life's Journeys well because you want to arrive at your desired destination with all your crew in tow. 








Sunday, June 20, 2010

Kumquats: The Clown Prince of Citrus



Taking a break on the top ten list for today, Here's a guest blog by my mom, Margaret and her favorite healthy treat. 

What are kumquats?  A very tiny citrus fruit that packs an incredible wallop.  The skins are sweet as can be, and their pulp is as sour – more sour – than your average lemon. 

I had seen kumquats at the market, and I had read about them in books.  I remember reading a short story called “The Kumquat Summer”; and I’m embarrassed to say I never realized the allegory or that the kumquat’s very essence is an amazing metaphor.  Though it is more sour/sweet than bitter/sweet.

I finally tried them when I went to a wine tasting with my friend Susan at the Oklahoma City Museum of Art last spring (spring is definitely the Kumquat Season).  The wines were nice and the hors d’oeuvres  tasty, but the hit of the evening for Susan and me, and I think for others, were the kumquats. 

I like to eat my kumquats whole (they are after all about the size of an olive) but they can be sliced lengthwise (rather elegant, the museum did this) or into rounds – some of them have little seeds, which can be removed beforehand if you slice them.  They are also wonderful in sweet preserves and chutney, great candied (if you are not watching your sugar) and versatile in fish, salads, and other dishes.  For fabulous recipes check out Susan Russo on NPR, here is her URL:  http://www.npr.org/templates/story/story.php?storyId=18828304; or check back here when I report on my Flounder .with Kumquat Citrus Butter (Susan Russo’s recipe, but she uses Tilapia.)

Botanists disagree on whether or not kumquats are actually members of the citrus family; some think they should be classified in their own genus, fortunella.  Whatever, they are healthy, low calorie, full of Vitamin C; and yes, addictive.  I’m going to be in trouble when Kumquat season is over.


Monday, June 14, 2010

Number 1 out of 10 tips to transition to a healthier lifestyle and weight

 Number 1 out of 10 tips to transition to a healthier lifestyle and weight.

1. Upgrade what you drink: We drink liquids all day long and these drinks can add a ton of sugar, calories and dairy to our diet. Or we can choose to drink something that speeds up our metabolism, provides us with antioxidants and helps our skin look younger.

Change the way you think about giving up your drink. Instead look at it as a bonus, an upgrade to something better. Now you are drinking something that is refreshing and that will make you feel great, look thinner and younger.

However, be aware, the reality is that you will likely go through withdrawals when you give up soda and lattes for at least the first three days but the empty calories are not worth it in the long run.

Most sodas contain two of the worst enemies of your health which are high fructose corn syrup and artificial sweeteners. A new study at Princeton University showed that rats who had access to high fructose syrup gained weight, belly fat and higher triglycerides significantly over those who had access to table sugar. High Fructose Corn Syrup was introduced into American culture in 1970 and since then our obesity rates have sky rocketed. I avoid anything with High Fructose Corn Syrup.  Moreover drinking diet soda is not beneficial for your weight and health either according to a study at the University of Texas Health Science Center, which showed showed people who drank diet soda put on more weight than people who drank the regular soda.  So if we eliminate drinks that contain high fructose corn syrup and artificial sweeteners what is there left to drink? Plenty, look at the options below.

a.  Izzes are a great substitute for soda. an Izze soda is made with 100% natural juice and carbonated water and they taste delicious. You can also try making your own juice spritzer with apple, orange, pomegranate, or blueberry juice and soda water. Throw in a little lemon and it's a very refreshing drink.

b. Tea is a great drink full of antioxidants. I wasn't a big tea person but I have learned to love it and rarely put anything in it. Black and green tea are full of antioxidants and are great for speeding up your metabolism, keeping you healthy from degenerative diseases and helping you look younger. White tea is even better than black and green tea with less caffeine. However you lose most of the benefits when you add sugar and sugar substitute. Try Stevia in your ice teas and honey in your hot teas if you haven't been able to develop the taste for it yet. I also add coconut or almond milk to my hot tea. Very yummy.

c. Water. Yes, I went there. Come on guys, adults are around 55% to 60% water. Water speeds up the metabolism, detoxifies the body, hydrates our skin, protects our organs, and a host of other amazing things. Drinking lots of good water is essential to great health, losing weight and glowing skin. Be careful with drinking a lot of bottled water. If possible use a stainless steel water bottle. Plastic water bottles have been shown to carry BPA's (bisphenol A) which leads to cancer, obesity, diabetes, and heart disease. So, drink water out of a glass or a stainless steel water bottle when you can. Add some organic lemon to help alkaline the body. I try to drink 8-10 glasses a day.

d. Natural sodas like Jones. You can find these in health food stores and they are made with cane sugar. Cane sugar is still sugar but it's a million times better for you than High Fructose Corn Syrup or Artificial sweeteners.

e.  Teeccino is an herbal coffee which is very tasty and naturally caffeine and acidity free. Regular coffee in moderation is a healthier choice than soda as long as you leave out all the sugar, sugar substitutes and dairy. I generally will drink half a cup of coffee with a little coconut milk every day.

The more you drink healthy drinks, the more you will crave them. With anything you invest in, you will begin to enjoy more. You will find great benefits if you upgrade what you drink.

Thursday, June 10, 2010

Healthy and Tasty High Protein and Fiber Dish

Here is a great recipe for a healthy, tasty, high protein, and high fiber dish. A great meal if you are trying to lose weight, because the fiber will make you feel full and the protein provides a ton on enzymes and nutrients your body needs. When your body gets what it needs nutritionally, cravings for bad food often come to an end. This is an easy recipe and the main ingredient is black beans which is cost effective as well. Bon Appetit!

This dish is Mexican Black Beans and Brown Rice (Chicken is optional)



Saute one medium onion, chopped, with 1 or 2 cloves garlic, chopped
Add to pan 1 cup chopped fresh tomatoes
salt and pepper to taste, add a little spice of your choosing - oregano, thyme, rosemary are all good.
Add to pan 1 can black beans or pinto beans
simmer.
Meanwhile,  you have made your brown rice according to your recipe.
And meanwhile, in another pan saute 1 pound chicken breast, deboned and skinless, in smallish pieces.
Reserve part of the beans and rice for vegetarians, and add the chicken to the other portion.
Serve with a little salsa if desired.
 

Saturday, May 8, 2010

A Heart Healthy Lunch


My mom recently went through a heart event as we are calling it. She came home from the hospital a little over 2 weeks ago and I decided to make her 3 heart healthy meals a day. I pulled from my catering/restaurant experience and my passion for health and wellness and here is an example of a lovely lunch for mom and me alfresco.

To start with we have grilled wild caught Alaskan salmon with a lemon wedge. Mixed Green salad with dark greens, sliced Roma tomatoes, Kalamata olives, Chevre cheese, red onion and an olive oil vinaigrette dressing. Slices of orange wedges and a summer fruit salad that consists of sliced strawberries, diced organic apples, sliced bananas, crushed walnuts – mix and add cinnamon powder and heated raw honey. Place a few raw almonds on the side of the plate and you have a dish chock full of proteins, omega 3s, antioxidants, vitamin C, and fiber. A great delicious meal that doesn’t take that long to prepare that provides the body with the needed nutrients and has a great aesthetic value.

protein: building and repair of body tissue, it produces enzymes and hormones, regulates body processes and helps a person not become fatigued

omega 3′s: lowers triglycerides, prevents blood from clotting as to prevent strokes, helps lower blood pressure

antioxidants: best way to maintain good health, slow down oxidation which causes narrowing of the arteries, protects against cell damage, reduces the risk of certain types of cancer, healthy skin and a host of other amazing health benefits

Vitamin C (both oranges and strawberries): destroys free radicals, helps wound healing, collagen in bones, aids in the absorption of iron, boosts the immune system

Fiber: keeps weight under control by allowing the body to feel full, can prevent certain diseases like heart disease, cancer, diabetes, diverticular disease, gallstones and kidney stones.

Be sure to be eating foods with these nutrients because no medicine compares with real food in prevention of disease.