Living Healthy, Naturally

Green Bean and Basil Salad

2010-01-08T06:02:00.000-08:00

Here's a veggie recipe to help with the New Year's eating healthy resolutions:

Green Bean & Basil Salad

1 10 oz pkg frozen green beans (or fresh)
1/2 cup onions, sliced thin
2 tblsp red wine vinegar
1 tblsp olive oil
3 tblsp water
1 small garlic clove, minced
1 tsp dried basil or fresh finely chopped
1tblsp grated parmesan cheese
1/8 tsp black pepper
pinch of salt (optional)

Cook beans according to directions or until tender-crisp.
Combine beans and onions in large bowl.
Combine remaining ingredients and pour over beans.
Toss until coated.
Chill several hours or overnight.
Enjoy!

Vitamin C

2009-10-20T07:47:00.000-07:00

Are you taking vitamin C? Did you know some of the "benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling." This is according to Kathleen M. Zelman, MPH, RD, LD from WebMD.

For real results, we need 500 milligrams per day. And according to my doctor, taking 1,200 milligrams a day at the first sign of a cold, then 500 each day after that can help a cold go away much quicker and with less complications, such as sinus infection. So take your suppliments along with eating foods high in vitamin C to help this cold season.

Food sources for Vitamin C

oranges & orange juice

lemon

cantaloup

broccoli

red & green peppers

tomatoes & tomato juice

kiwi

strawberries

grapefruit

kale

brussel sprouts

Chicken noodle soup

2009-10-08T10:41:00.000-07:00

It's what grandma always did when we were sick! Here's my recipe: http://beth-sunshinedaydreamz.blogspot.com/2009/10/homemade-chicken-soup-recipe.html

Stay well this cold and flu season!

Healthy School Lunches

2009-08-25T07:31:00.000-07:00

It's Back to School time again! What is in your kids' lunch box? Here are some great tasting and healthy ideas:

DRINKS
Water, 100% juice, drinkable yogurt, milk.

SNACKS
Graham crackers, animal crackers, baked chips, pretzels, popcorn (not microwave), popcorn cakes and rice cakes with peanut butter, dry cereal nuts, peanuts, sunflower seeds, dried or canned fruit in natural juice, applesauce, fruit leather made of 100% fruit, cheese, grapes, bananas, orange slices, fat-free or reduced-fat pudding, yogurt, cottage cheese, granola bars that have less than 3 grams of fat and fewer than 30 grams of carbohydrates.

MAIN ENTREE
Turkey wraps, left over chicken, tuna, veggies with hummus, sandwiches on whole wheat, cold pizza, leftover meatloaf, and so on.

Just don't send the kids with Lunchables - they are full of fat and salt. Or big bags of Hot Cheetos. I work in a school and kids actually come into the lunch room with these things...

Hobbies as Therapy

2009-08-07T13:50:00.000-07:00

One of the ways I relieve stress is by creating. Most of the time I design jewelry. Other times, it may be some project to enhance the look of my home, such as a wall hanging or handmade clock. Doing something with my hands is very rewarding, gets my mind off worrying about crap and even provides an outlet for anger, lol. Trust me, hammering a piece of metal feels good! In the end, I wind up feeling proud of what I accomplished and how I used my time. So don't sit around letting worry and stress eat at you. Put that energy to work, get a hobby and make something awesome!

Ah, Avocados!

2009-08-03T14:11:00.000-07:00

Did you know?

Avacodos are high in potassium, vitamin K, folate, fiber and the "good" kind of fat? You know - the fats that are mono-unsaturated & actually help lower cholesterol levels! So get making some guacamole, add avocados to salads, soups, or just eat them straight up!

Is it ripe?

Gently squeeze and if it "gives" a little, the avacodo is ripe. If it's hard you can just let avacodos sit on the counter for a few days to ripen. Or speed the process up by putting hard ones in a paper bag with an apple.

Homemade Hot Oil Treatment for Your Hair

2009-07-09T09:10:00.000-07:00

After spend the past few weeks at the beach, I noticed that my kids hair was starting to look like they were sporting dreadlocks. Nothing wrong with dreadlocks - I love them, but these were more nests than dreads, lol. Instead of going out to purchase hot oil treatments, I made my own homemade version.

I simply mixed one tablespoon olive oil with 1 tablespoon hair conditioner in a small bowl. I warmed the mixture up by placing the small bowl in a larger bowl of hot water. When warm, I stirred it up more and applied the treatment to their hair. Let it sit for three minutes and wash out. I was then able to throughly comb through all the tangles - with no crying!

I think I will have them do this once a month. It really helped with their long, thick, curly hair.

How is Your Garden Growing?

2009-06-25T09:10:00.000-07:00

This year I decided to have a small garden. I am growing tomatoes of course, zuccini, boysenberries, basil, oregano, rosemary, thyme, mint, and hopefully grapes. Just the necessities!
There is nothing better than fresh herbs. Whether used in cooking, steeped in tea or for aromatherapy, a fresh herb garden is awesome! Remember, fresh herbs give your foods a boost of flavor with no calories! Try this simple low fat vegetarian dish using fresh garden tomatoes and herbs from your own yard.

Healthy Eggplant Stacks

1 large eggplant, sliced thick
1 or 2 large tomatoes, sliced thick
salt
olive oil
lemon juice
2 garlic cloves, crushed
handful of fresh basil, chopped
2 sprigs of fresh oregano, chopped
2 stems of rosemary
1/4 cup grated parmesan cheese
1/4 cup mozzarella cheese

Sprinkle with salt and lay eggplant slices between layers of paper towels. Allow to sit for 15 minutes (this helps draw out the bitterness). While waiting add crushed garlic to 1/4 cup olive oil and let sit. Rinse and pat the slices dry. Brush with a bit of olive oil. Bake for about 5 minutes at 350 degrees.

Remove the eggplant from oven and begin layering with the tomato slices, parmesan cheese and sprinkle some basil & oregano between each layer. One eggplant should make 2 stacks.

When you get through layering, drizzle the stack with garlic oil mixture, a squeeze of lemon juice, and top with mozzarella cheese. To hold it all together, strip the bottom 3/4ths on each rosemary stem and stick it through the top of each stack like a skewer. Bake in the 359 degree oven until the cheese is melted.

Natural Pest Control Ideas

2009-05-14T08:10:00.000-07:00

It's that time of year - time for pests! Here are a few great ideas to discourage the critters, naturally. Feel free to let me know of others that have worked for you!

Ants - Set out cucumber peels or slices in the kitchen or at the ants' point of entry. Dry, crushed mint leaves, bay leaves or cloves also work as ant deterrents. I have tried both cucumber peels & bay leaves and found that this does work!

Mosquitos - If you're using the barbeque, throw a bit of sage or rosemary on the coals to repel mosquitos. Planting marigolds around your yard works as a natural bug repellent, the flowers give off a fragrance bugs and insects do not like. Basil and rosemary plants will help deter mosquitos in the yard. Or dab lavender oil on your wrists and elbows.

Slugs - Coffee grounds scattered on top of the soil will deter slugs. So will winding copper wire around plants.

Flies - Small sachets of crushed mint placed around the home will discourage flies. So will a potted sweet basil plant. I currently have a large basil plant on my kitchen counter, hoping this works. I love basil!

Worst Cities for Asthma

2009-04-01T08:04:00.000-07:00

From the Asthma and Allergy Foundation of America:

St. Louis Named 2009 Asthma Capital
There is no place free from asthma triggers, and some cities are more challenging places to live than others. This year, St. Louis, MO, has been named the top "Asthma Capital" in our annual ranking of the 100 most challenging places to live with asthma.

St. Louis Rises to Top
Up from number nine in 2008, St. Louis has been ranked as the No. 1 Asthma Capital due to a number of factors including a higher than average pollen score, continued poor air quality, a lack of “100% smoke-free” laws and others. See the full report below.

Don't Move - Improve
More than 20 million children and adults live with asthma all over the U.S., making it one of the most common and costly diseases. Experts agree that people can't move away from their asthma since every city in America has a variety of risk factors. Instead, people should work with an asthma specialist to have a good asthma management plan no matter where the live.

Top Asthma Capitals for 2009
1. St. Louis, MO
2. Milwaukee, WI
3. Birmingham, AL
4. Chattanooga, TN
5. Charlotte, NC
6. Memphis, TN
7. Knoxville, TN
8. McAllen, TX
9. Atlanta, GA
10. Little Rock, AR

The Asthma Capitals is an annual research project to call attention to the asthma epidemic and to advocate for changes in each city to improve the quality of life for people with asthma. Rankings are based on analysis of 12 factors in three groups:

Prevalence Factors – morbidity and mortality statistics
Risk Factors – air quality, pollen, "100% smoke-free" laws, poverty and more
Medical Factors – medication usage and access to specialists
*******************************************************
I am certainly glad my city is not on the list. One of my sons has asthma. It is bad enough as it is :(

Don't Forget to Snack

2009-03-29T08:34:00.000-07:00

Feeling a bit low in the afternoons? Avoid overeating at dinnertime by snacking! A healthy snack consisting of fruit or a vegetable and a protein will help you make it through the day - and help you lose weight! Forget the candy bars and chips, here are some great alternatives:

Apple slices with peanut butter

String cheese with an orange

Celery with cream cheese

Carrot sticks with hummus

Sliced turkey wrapped in leaf lettuce

Homemade trail mix (nuts, raisins, dried cranberries)

The possibilities are endless. Just be sure to plan ahead and buy what you need to get through the week. The night before you can get your snack ready to grab on the way out the door.

High Protein Fruit Smoothie Recipe

2009-03-08T08:48:00.000-07:00

This recipe is for a smoothie that is packed with protein. I use soy milk due to the fact I am lactose intolerant. I like to buy strawberries when they are on sale. If I don't use them up fast enough, I rinse them and remove the stem, then store in a bag in the freezer. Right now I have a bag of frozen straberries and blueberries. Perfect to throw into the blender!

8 oz. soy milk or regular milk
1 banana
4 strawberries
2 tbsp. soy protein powder
Blend until smooth.
Enjoy!

This is a great smoothie to drink for breakfast, or after a good workout.

Take a Walk for Your Health

2009-03-01T08:17:00.000-08:00

Yesterday was a glorious day for a walk on the beach. Besides getting some great exercise, the sound and smell of the ocean helped me clear my mind and relax. Collecting seashells while walking actually boosts my creativity.

Other places a person can take a refreshing walk include nature centers, botanical gardens, a local park, or just in your own neighborhood. Take the dog, take the kids, take your mate. Just get out there as soon as the weather permits.

Did you know walking can help you:

Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
Lower your blood pressure
Reduce your risk of or manage type 2 diabetes
Manage your weight
Improve your mood
Stay strong and fit

Super Foods - Vitamin C

2009-02-23T07:35:00.000-08:00

As we make it to the last days of winter, we have hopefully put the colds and flu behind us. But don't bet on it! Keep eating healthy, take a multi-vitamin, and wash hands often. Of course you know that oranges are rich in vitamin C, but what else can you eat to boost your immune system with this antioxident? How about:

Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.

This week I added broccoli, kale, red, green, orange and yellow peppers, snow peas and tomatoes to my shopping cart. And some oranges obviously!

Last night hubby made a kale and white bean stew. It was fantastic! It is also a vegetarian dish. Here's the recipe he used, from Epicurious.com:

Kale And White Bean Stew

1 1/2 pounds kale leaves, center ribs and stems removed
3 tablespoons olive oil
1 cup chopped peeled carrots
1 cup chopped celery
1 cup chopped shallots (about 4)
2 garlic cloves, finely chopped
1 cup dry white wine
2 15-ounce cans white beans drained
4 cups (or more) vegetable broth
3 fresh thyme sprigs
1 bay leaf
1 tablespoon Sherry wine vinegar (we used red wine vinegar)
2 tablespoons assorted chopped fresh herbs (such as tarragon, parsley, and chives)

Cook kale in large pot of boiling salted water 1 minute. Drain. Transfer to bowl of ice water to cool. Drain. Squeeze out excess water. Coarsely chop kale.
Heat olive oil in medium pot over medium heat. Add chopped carrots, celery, shallots, and garlic; cook until soft, stirring, about 15 minutes (do not brown vegetables). Add white wine and simmer until liquid is slightly reduced, about 7 minutes. Add white beans, 4 cups broth, thyme sprigs, and bay leaf and bring to boil. Reduce heat to medium-low and simmer 20 minutes. Add kale and simmer 5 minutes longer. Remove thyme sprigs and bay leaf. Add more broth by 1/2 cupfuls to thin stew, if desired. Mix in Sherry wine vinegar and chopped fresh herbs. Season with salt and pepper.

Relaxation Breathing

2009-02-21T10:15:00.000-08:00

Lessen stress and tension in your body and mind with relaxation breathing.

I first learned the technique when I was pregnant and attending birthing classes. It really helped, I was able to give birth naturally. That means no pain meds, no epidural! That was my first baby and he weighed in at 8lbs, 15oz. Big boy! What a powerful experience that was. our bodies can be very impressive.

Another time the relaxation breathing technique came in handy is when my hubby started having panic attacks. It doesn't necessarily make the attacks go away, buy it can help a suffering person get through the episode a bit more comfortably.

Relaxation Breathing
Sit in a comfortable position.
Put one hand on your belly just below your ribs and the other hand on your chest.
Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
Do this breathing 3 to 10 times. Take your time with each breath.

Buying Vitamins and Supplements

2009-02-21T09:32:00.000-08:00

Walk into any health food store and try to figure out what to buy. You will be overwhelmed and frustrated! There are so many vitamins, supplements, essential oils and so on. If you are like me, you may even end up leaving the store more confused than ever!

Don't give up though. All you need to do is be prepared with a list. Do your research before shopping to find out what you want to buy. Then ask for assistance at the store. The employees know where the specific products are on the overloaded shelves. All you have left to do is deciding on which brand, and the quantity, basic price comparison.

Supplements for a Healthy Heart

2009-02-20T16:10:00.000-08:00

Looking to help your heart get happy and healthy? These three supplements are a great start, along with exercise and a natural balanced diet.

Omega-3 Fish Oil - helps support normal levels of triglycerides and cholesterol, healthy blood pressure levels, strengthens the heart and helps prevent abnormal heart rhythms.
Vitamin E - an antioxident that helps keep cell membranes healthy which results in good blood flow. This results in a reduced risk for blood clots.
CoQ10 - Helps keep the heart pumping regularly and reduces the risk for irregular heart beats.

My hubby is starting these three supplements this week for his heart palpitations, along with his prescribed medication. Let's see how it goes...

*Remember to check with your own doctor before adding any supplements to your diet.

Here We Go Again

2009-02-20T07:31:00.000-08:00

This isn't the first time I have tried to eat a healthier diet, or tried to exercise more. I can do it for a few months just fine. But eventually I start slipping back into the old lazy routine. I decided to start this blog to help keep myself and hubby on track, kind of like a motivational tool.

My goals here are:

To follow a healthy diet. Not a diet to lose weight, but a diet rich in vitamins, low in simple sugars, and more natural ingredients.

To help my husband who has a heart condition. Medication alone isn't the answer, lifestyle change is part of the solution.

To feel great again. Getting older is getting tough. We are out of energy, stressed out, and just plain crabby. And this is only "middle age".

To learn about and share the healthy properties of natural scents, oils and herbs. I love a beautiful smelling candle, so why not discover what this all means.

To remind us to slow down and listen. Soothing sounds can really calm those jittery nerves. The ocean is my absolute favorite. I am lucky to live near the Pacific.

To get my garden in order. It is a lot of work, but fresh tomatoes have a taste that is beyond anything I can buy in the grocery store.

I hope you check back to learn something new and share this journey to health, naturally!