One Simple Change Improved My Weight and More

Benefits of Avocado

Avocados are quickly becoming one of the top “super foods” for promoting good health. They are packed with potassium, magnesium, and Vitamins C, E, K1, and B6. They are rich in monounsaturated fats, which are more commonly known as “good fats.” They have also a high amount of minerals and phytonutrients that promote a faster wound healing. 

If you haven’t given avocados a chance yet, here are a few good reasons to add them to your regular diet. I eat 1/2 almost every day.

Help fight against stress and oxidation

If you experience high levels of stress—and who doesn’t these days?—try avocados. They contain substantial amounts of antioxidants such as catechins and phenolic, which are responsible for helping you handle stress. They can also protect your body against oxidation. 

Achieve youthful and glowing skin

Skin aging?  Fine lines?  Stubborn dark spots?  Wrinkles?  Avocado can put an end to all these skin problems. Regular consumption of avocados can help protect your skin from the harmful free radicals associated with premature skin aging. Flawless and fresh skin really is possible. Avocados can help you look more beautiful and younger at any age.  Works on the inside when you eat and on the outside as a face mask.

Promote brain health

Research has shown that avocados are loaded with the monounsaturated fat that helps boost memory and brain function. If you struggle to recall even simple, important information, eating avocado may help to sharpen your memory.  After all, your brain is mostly made of fat. So, give it what it needs to regenerate and stay fresh!

These monounsaturated fats can also improve neurotransmission and brain activity. Some studies have even suggested that avocados may offer anti-convulsant effects for seizures.

Enhance weight loss

Because of its high water content and low salt content, avocado can be a great way to satiate and eliminate those hunger cravings, making it a perfect way to support weight loss.  I never thought I could eat fat and lose weight. Clearly low-fat only contributed to weight gain.

IMG_3855.png

Help relieve arthritis pain

Suffering excruciating arthritis-related discomfort? Avocado may be an effective, and natural solution for you. It has a compound that may help reduce the stiffness and pain associated with arthritis. It can also improve joint function and promote more comfort in everyday movement. 

This is just a short list of the benefits of incorporating avocado into your diet. It is a delicious, versatile food that can be used in so many ways in a variety of recipes. Every day, scientists and researchers are finding more and more advantages to consuming avocado; give them a try! 

TIP:  I buy them when they are a bit firm as they can ripen quickly. If they're a little soft, put in the frig to slow down the ripening process.

Share some of your recipes and experiences with avocados in the comments below.

 

A Cravin' Machine! Whaaat?

I love drinking green juices because I feel so much better when I do.  Even more, I love making them because I'm guaranteed that each ingredient is certified organic and non-GMO (no pesticides in my drinks!)  Read on about how even a One-Day Juice Cleanse can support your body's need for nutrient dense vitamins and minerals. Just giving your digestive system a break is important to its healthiness and vitality!!  Don't be surprised if your energy soars--in just one day of cleansing.

One-Day Juice Cleanse

one day cleanse.png

Our lives can get really busy these days.  Maybe you are working like R2-D2, with few breaks in between.  I used to work 7 days a week with little sense of having a free weekend.  Tired.  Easier to eat out than cook anything...let alone something healthy.  Can you relate?  Even if you have the weekend off from work, there's still chores, grocery shopping, and getting children and grandchildren to all their activities.  You're just craving  time to rest!  Alone. With not one thing to do. That was my dream. What about yours?

Why does it matter?

All that 'hamster on the wheel' busy-ness most often leads to unhealthy food choices. Have you ever thought about the foods and drinks you consume?  Do you just eat whatever is convenient?  Because of the struggle to have time to cook at home, you may find yourself eating processed food or fast food a lot of the time.  All empty calories (low energy) and minimal nutrients.  It's super hard on the liver and digestive system that can get overloaded with toxins. They then have to work hard to do their job of making food useable by your body. 

Do you know that diet also affects our behavior and mood?  Dietary adjustments bring shifts in our brains which leads to changes in attitude (more like irritability) and ability (brain fog big time). We want POSITIVITY and BRILLIANCE.

Busy schedules just don't let us be as careful as we would like to be regarding what is put into our bodies. Most of us just don't have or take the time to cook at home. In such a situation, the tested and proven one-day juice cleanse may be the answer for you.  If possible, go on a juice cleanse once every week for a month.  Seem like a lot? Try just one time a month and see how you feel.  An ideal time might be after the weekend to give your body a boost after a weekend of -- dare I say -- unhealthy choices?

How does it work?

Even a one day juice cleanse will rest your digestive system, maybe help you lose a bit of weight, boost your immune system, help you feel fresh and maintain focus. It is a rejuvenating experience. It will boost up your metabolism, increase your energy, and your digestive organs will thank you for a day off.  They love it when they don't have to work so long and hard digesting heavy food.  Juicing is like espresso for the gut! The juice in the recipes below are packed with vitamins and minerals, so your body will be fed.  However as a side note, the juices are low in protein and fiber because juicing takes out the fiber.  

Which juices to drink?

Remember, the key is balance. Try to drink juices that leave you without an appetite. You should drink six glasses a day to receive proper hydration. Play around with what juice you’ll have when to find out a combination that works for you. Make sure not to add any sugar or artificial flavors. My go-tos for the on-day cleanse are included here.

Things to remember.

The most important factor is not to cleanse in a way that leaves you feeling faint, weak or so hungry that you are waking up for a midnight snack. If you do feel faint or weak, you can supplement with a veggie smoothie with protein powder or chia seeds added. If that doesn’t work, do whatever you have to do to feel better. Juicing is never about feeling deprived, it's about being cleansed.  If this is your first time on a juice cleanse, you may find it a bit challenging. Stick with it, the results are worth it.

Do check with your doctor about whether a juice cleanse is right for you; especially, if you are on medication.


Here are my top 4 juice recipes. I hope you enjoy them as much as I do.  I use a Hurom brand cold pressed juicer. I find it superior to other brands I have tried.

Juice #1

Cucumbers (unpeeled)                 2

Green apple (unpeeled)                1

Parsley                                           1 handful

Lemon (juice of)                            1

 

Juice #2

Celery stalks                          3 

Cucumber (with skin)            1 

Romaine lettuce                    2 handfuls 

Spinach                                  2 handfuls 

Pears                                      1 

Parsley                                   1 handful

Cilantro                                  1 handful

Coconut water                       4 ounces 

Lemon (juice of)                    1

 

Juice #3

Celery stalks                         4 

Green apple                          ½  

Cucumber                             1 

Kale leaves                            3 

Lemon (juice of)                   1 

 

Juice #4

Kale leaves                          3 

Spinach                               1 cup 

Celery stalks                       4 

Cucumber.                           1 

Lemon (juice of)                 1

Lime (juice of)                    1

Green apple                       ½  

Mint                                    3 sprigs

Journal how you feel when you juice. Lighter?  Bloated?  More energy?  Less Energy?  Skin smoother?  Your outcomes signal which juicing combination works for your body.

This one-day juice cleanse will clean your internal organs, brighten your skin, give your overall health a boost, and you may even drop a bit of weight. The results will motivate and lead you towards opting for a healthy diet as you feel so refreshed and light after this.  Enjoy!  Let me know how you feel.

This is not a substitute for going back to eating crap. Keep on a healthy path and use juicing as a boost for your body.

Feel free to contact me with questions or suggestions you have.

May you be blessed with extraordinary health. Yes, you can!


4 Benefits of Eating Hot Food

Soup on a hot day.png

It was seriously 95 degrees, and I wanted HOT SOUP - not spicy hot, but temperature hot.  Since I have lots of crazy ideas, just going with it made sense.   Pretty sure part of the reason was a need to have something different to eat than juices and green smoothies, which had been my staple for the past 10 days😋  But HOT SOUP???

Outside of wanting something different, and yet gently nourishing to my digestive system, is there a benefit to eating warm food when it is so hot outside. As you probably already know, the body is a miraculous thing. It takes the nutrients it needs and releases what it doesn't need. Maybe there is more to it.

Is there a benefit to eating hot food when it is warm outside?

Well, yes!  One of the main reasons is that hot food, whether it is in temperature or spiciness, makes us sweat.  Sweating is the body's built in air conditioner to cool it down faster.  Ok, I knew that. What else?

Several articles later, a couple possibilities surfaced:

1. Hot food "emanates much more airborne particles" and smell is a big part of taste. (That soup did smell great, but why did I want to make it?)

2. Maybe, it is because heated food tends to release more calories then cold food.  Fulfilling the hunger gap. (My smoothies and salads were fairly loaded with high calorie avocados, coconut oil, and hemp seeds though)

3.  Possibly, I was just craving something hot since I had been eating cold, raw food for ten days.  Women more than men experience cravings. I can only buy that partially because I'm pretty sure I'd be grabbing some chocolate rather than soup...I mean come on.

4.  Just plain hungry.  The body needs food that will fill it up. It is physiological.  Yep, this was the main one for me. I knew it because I actually wanted "a meal".

What did I do?

I could have gone for the burger (grass-fed, organic-of course), and I thought about it. The soup I make tastes great, is filling and nutritious. It won't send me into bloating and fatigue like a bun, mayonnaise and cheese will. There was no desire to undo what 10 days of clean eating did to help me sleep better, feel more energized, and motivated. 

Keeping it simple

It's helpful to keep a few ingredients on hand always. That way there is no reason to choose healthy. Basics I keep on hand are: vegetable broth, bone broth, fresh thyme, bay leaf, onion, and garlic. I use the same things in vegetable, potato, broccoli, and asparagus soups with just an addition of the main ingredient. Build on what your taste buds tell you.

I use an Insta Pot when I'm in a hurry and Crock Pot if I'm out all day. Here's my favorite, filling soup recipe:

Red Lentil Soup (makes 8 full cups)

Cook in Insta Pot for 18 - 20 minutes

4 cups of vegetable or chicken bone broth 

1 cup each of organic celery, carrots, and onion

3 bay leaves and 5 thyme sprigs

Salt and pepper  (to taste)

Medium serrano pepper, diced fine (optional)

Quick release on Insta Pot, then add in 2 cups of lentils (I use red because they soften nicely) and 4 more cups of broth. Cook 8 minutes and it's done.

A Bit About Lentils

* high-protein food (good meat substitute) 

* low in calories (230 c/one cup, cooked)

* supports balanced blood sugar

* good source of fiber

* inexpensive

* lentils can be sprouted for extra nutritional benefit

* can cause flatulence and digestive discomfort (cooking lessens that)

I believe that it is important in understanding what works best for your body. I certainly can tell when I eat something that doesn't agree with me. Sometimes it's puffy eyes due to water retention. Feel what it's like for you. 

Conclusion

So, eating hot soup on a hot day is a good thing. I stayed cool, full, and slept soundly. Learning to tell the difference between needing food and wanting something to eat has helped me make good choices and feel better.

Comments? Please add in the section below. We all have different experiences with food. Having a vibrant conversation helps us all.

Please feel free to share this post with those who you feel might benefit.