How Is Your Gut Like Compost?

 The other day, I had an AH HA moment. I was sitting in a lecture about composting. The gentleman speaking is an avid composter and vermaculturist. He said something the struck my right between the eyes. 

From Cornell "There are over 10,000 different types of bacteria in compost. The good kinds. Bacteria are the smallest living organisms and the most numerous in compost; they make up 80 to 90% of the billions of microorganisms typically found in a gram of compost. Bacteria are responsible for most of the decomposition and heat generation in compost. They are the most nutritionally diverse group of compost organisms, using a broad range of enzymes to chemically break down a variety of organic materials."

As you add organic matter to your compost pile, different bacteria react at different times and at different temperatures to break down the organic matter and make high quality soil for the garden. Thousands of other microorganisms aid in that process. 

There is more. Actinomycetes, Fungi, Protozoa. Rotifiers......

For a good, healthy garden to grow, it needs good healthy soil. Thus the compost. What you "feed" your compost and how well the bacteria break that down determines the quality of the soil you plant into. That in turn determines the health of your plants. Simple, no?


Ok, the AH HA moment. 

I have been reading recent studies about how the good bacteria in your gut is essential for good health. What you feed your gut, plus how you treat the bacteria in the gut, determines how healthy the gut is, then in turn how healthy your body is. It even goes so far as to determine your mental health. Wow!

Dig this: Gut Biology Health Bacteria Future Medicine

"Microbiologists have made some startling advances in revealing our innermost secrets. It turns out that there is a complex ecosystem deep within us that is home to a fantastic diversity of life – of which very little belongs to our species."

I've always known about the good bacteria in our systems to help digestion and such, but what I didn't know is there live 100 trillion organisms, comprising 90% of the cells of our bodies. micro It is referred to as the microbiome - that is all the bacteria, parasites, protazoans,  fungi, archaea and eukaryotes that inhabit the human body, inside and out. But most of them are in our gut. How we digest food, absorb nutrients, removed bodily wastes are all dependent on good microorganisms in our bodies. 

Just like compost, our systems need these good "bugs" to function. What we eat, drink, the medications we take, all have an impact on a healthy gut. Many depend on medications to help them through a temporary, or permanant medical condition. Ingesting these medications tend to kill off many of the good micro organisms in our gut. Especdially drugs like antibiotics. Antibiotics are designed to kill bacteria. They don't defferentiate. WHen good bacteria is killed off, our gut responds poorly. 


From the article: 

HOW BACTERIA CAN AFFECT YOUR HEALTH ∞

Gastritis and peptic ulcers

It was commonly believed that too much stress was the primary cause of chronic gastritis and peptic ulcers. Then, in 1984, Australian physician Barry Marshall drank a petri dish of Helicobacter pylori taken from a patient with gastritis, and eight days later developed massive inflammation of the gut – he later shared a Nobel prize for his trouble.

Found in the stomach of an estimated 50% of people, most of the time H. pylori is commensal, living on us without any negative side effects. The remedy, however, is not as straightforward as simply eradicating the bacterium, as some experiments have revealed a link between low levels of H. pylori in children and an increased risk of asthma.

Tooth decay

An early coloniser of teeth, Streptococcus mutans is one of 25 species of oral streptococci to live in the oral cavity.

Normally they cause few problems, turning sucrose into a "glue" to cohere to teeth, helping to form dental plaques. However, if S. mutans is given other types of sugar – glucose, fructose or lactose, for example – in addition to the plaques, it also starts producing lactic acid.

While dental plaques comprise hundreds of species of bacteria, it is this combination of lactic acid and plaque caused by S. mutans that is a primary cause of tooth decay.

Type 2 diabetes

It is already known that type 2 diabetes can be caused by a number of genetic and environmental components, but recent research has shed some light on a possible microbial element. It was found that patients with type 2 diabetes had lower rates of butyrate-producing bacteria, an important food for cells lining the colon.

It was also found that there was a clear relationship between people with type 2 diabetes and the specific species of bacteria found in their gut. This association is so great that the analysis of gut microbiomes can be used as a diagnostic test for type 2 diabetes.

Mental health

It has been known for some time that microbes can influence our mental health, the rabies virus being the prime example. As the vagus nerve runs between the gut and the brain, it is becoming more accepted that the relationship between the two areas is bi-directional.

Gut bacteria produce hundreds of neurotransmitters, which are used by the body to regulate learning, memory and mood. In addition, gut bacteria are also known to produce up to 95% of the body's supply of serotonin, which is a contributor to feelings of wellbeing and happiness. The evidence suggests that an increased understanding of gut microbiota may produce novel treatments for anxiety and depression.

Cancer

While chronic infection of H. pylori has been known to increase the risk of stomach cancer by four to six times, it is now becoming clearer that other bacteria may have a role to play in increasing or decreasing a person's susceptibility to other forms of cancer. A study of 70,000 individuals showed that patients with periodontitis – inflamed and bleeding gums due to poor oral hygiene – had double the risk of cancers of the oral cavity and digestive tract. The risk of cancer rose with increasing severity of periodontitis and was specifically associated with the oral bacterium Porphyromonas gingivalis.


So, how do these two fit together?

Let's just say, compost is like our gut. What we put into it to feed our garden is just as important as what we put into our guts to feed our bodies. In order for good compost to be created, it needs the good microorganisms....especially good bacteria. When we just let our leaves and grass clippings stand alone, they will eventually break down, but will not give us nutrient rich compost unless we allow the good "bugs" to prosper. By adding good, organic, pesticide kitchen scraps, herbicide free alfalpha, and grass clipping from lawns that were not over fertilized, we can avoid the damage done to compost bugs to let them digest all those wonder ful ingredients into fine, healthy soil.  

Bottom line: if you eat well:  healthy, clean foods....add some fermented foods like Kombucha, Kraut, yogurt to help boast those friends in our bodies, just like compost for the garden supports healthy plants, that "organic: matter you ingest will break down and provide our bodies with a healthy support. 

Ah HA

Let's Lower Kate's LDL

Ok, Ladies and Gents, here's the thing.

I just got my blood work done. It seems I am in exceptional health, everything is good, BUT my cholesterol levels.  It is 276 total, and 178 of that is the baaadddd cholesterol. LDL.   I'm am not pleased.

I must say here that in all my recent research, studies are finding that your cholesterol levels really don't mean much at all when it comes to heart disease. There are many other factors more dangerous that we should worry about. Here are two links with some good information on the subject of cholesterol and your health.   Mark's Daily Apple   Cholesterol Mortality Chart

But, for me it is important. It means I am NOT EATING RIGHT and NOT GETTING THE PROPER EXERCISE. 

For the past few months, during the holidays especially, I did not eat what I know is to be healthy. Lots of rice, grains, sugars, alcohol...And my daily walks did not start until the end of the year. Count Down to Health - Walking

The last time my cholesterol level was so high is when I had just started Paleo/low Carb.  In 8 months it dropped from 169 LDL TO 116.  I remember the look on my doctors face. But that was 3 years ago. Time flies when you are in love, get lazy and go to Dairy Queen. 

Speaking of said doctor, he is of the belief I need to go on lipids. Drug Her! I think not, Scott.  I don't want drugs. I know that if the rest of me is healthy, my risk of a heart attack or stroke is pretty slim. 

I have done this before, I can do it again.  Since Jan 1st, I have been eating more Primally...dairy and fruit included. That really isn't enough time to show signs of improvement as far as my blood test goes. 

So here is the challenge. And if you want to do it with me, great. I am going to lower my LDL level significantly before my next appointment in March. I want to see my doctors face contort.

How am I going to do it? Simple. LOW CARB. I am cutting the dairy, lowering my fruit intake and increasing meat and veggies. Oh, and very limited alcohol.  My liver needs to work it's best to make me healthy.  

This is a scientific experiment, so to speak. I know where I am and I know where I want to be.  

Also, I have been walking 15-30 minutes a day, but I also want to start lifting weights again.

So, who is in this with me?

Sleep...Are You Getting Enough?

Sleep. This was one of our habit changers before January 1st. How are you doing with it? Me? Not so good.

Let's start with some important facts.

Recently a study went viral about how women need more sleep than men. I don't know why this is news, because we women knew that all along. But at least we now have some scientific backup to wave at our significant others. This is the link. Copy in triplicate.  Duke University Scientific Study

Another study shows how sleep deprivation can kill you. I'm not so sure many people know this. Just look at what we do to our bodies everyday, with that idea that we can "catch up" on the weekend. Well, this study says there is no way to catch up. Here is the link to this article. Sleep deprivation

So we are really looking at something serious. If you don't sleep well, you are not going to be healthy. In a previous post I offered some suggestions on how to get a better night sleep. I do all those things myself, but sometimes life happens and sleep doesn't.

We have this dog. I'll call him Tony. Well, that is his name....but sometimes we call him other not so nice names. He is a little Shipperke. Small, but with in superiority complex. He weighs maybe 40 pounds, soaking wet. For some reason, he thinks that whoever is in the bed at any particular time...may it be me or my husband, needs to be protected. I guess that is an alright thing, at times. Ok, did I mention he sleeps in our bed, too?

We have another dog. I'll call her Cookie. Yes, that's her name. She is a Doberman mix of some sort. She weighs 80 pounds. She is kinda skittish and for some reason likes to wander around the house at night. We haven't figured out why. I can hear her nails clicking on the floor at all hours. She has lived in this house for 5 years. That's important.

The problem arises when Cookie wonders into our bedroom. She is just wandering around. She has a pad in the room that she may or may not lie down on. Well, Tony goes ballistic!!! He snarls, lashes out and shows his teeth at her... to defend us. After 5 years you would think he would know Cookie is harmless. You would think.....he snarls at Hubby when he comes into kiss my goodbye in the morning....but that's another story....

Well, the barking and snarling DOES NOT make for a good night sleep.

Now, this doesn't happen every night. Sometimes Tony just doesn't care. But these past few nights, it has happened several times. Last night it happened 4 times! Hubby has to get up at 4 am to get to work. And I am not a happy camper.

Needless to say, we aren't sleeping very well.

My point in all this....Sleep deprivation is not good. I am a woman; I need my sleep. I'm tired...Just plain tired. I have little gumption to do anything and have to force my way through the day.

Hubby and I are going to find a way to solve the Tony problem, but until then...What will I do?

NAP.

It's Recipe Day

I feel it's time for a wonderful Paleo Recipe. Don't you? I want to share something that I make most often and Hubby loves.

My daughter went to a Thanksgiving Party and instead of having the usual Thanksgiving fare, they had a Mediterranean Theme. One of the dishes they cooked was called Mantia. It's an Albania dish that actually is used as a stuffing for Dumplings, but, for Paleo sake, we are foregoing the dumplings, and substituting rice noodles. There are several different ways to make this dish, but here is what I do.

This is one of those simple dishes and you will end up making all the time.

What you need:

2 lbs Ground Beef or Ground Lamb. (I prefer Lamb)
Olive Oil
3-4 stalks of Celery
1 Onion
2 tsp Garlic salt
1 tsp Pepper
2 tsp Dried Parsley
2 tsp Dried Mint
1 tsp Allspice
1 package Rice Noodles of your choice  (I prefer shells or rice macaroni)
2 Tbl Greek Yogurt
One Whole Tomato, chopped
One Whole Cucumber, chopped

Cut a whole onion and 3-4 stalks of celery into fine pieces and cooked them in olive oil until they turn clear. Set them aside. Brown the meat completely. Once the meat has browned, add back in the onion and celery. Let them simmer together for a few minutes at a low heat. Add the garlic salt, pepper, parsley, mint and allspice. Let this simmer a few more minutes to get all those tastes blended together.

While the meat is browning, boil the rice noodles as per the directions on the package.

When the meat is cooked, pour over the noodles as you would spaghetti sauce. Then top it all off with the Greek yogurt, chopped tomatoes and chopped cucumbers.

Voila!

It is healthy, filling and will warm you up.

Enjoy!

January in the Garden Part 2

Let's say you don't have a space for a garden. You live in an apartment and don't have dirt.

I have a few ideas for you. There are so many options.

When I lived in an apartment, I found that the city I lived in has a community Garden. For $20 a year...yes, that's right, I had a plot that was 16 ft X 16 ft. I still have a plot there. I started with just digging rows 16 ft long and planting whatever was in season. It was pretty successful. I then went to the Raised Bed method and was even more successful.

Many communities have them and they are a good way to meet like minded people, make new friends and share gardening tips.

Another option, if your apartment has some sun on the balcony, is to use several planter boxes. You can grow so much in container gardens....anything from herbs to tomatoes. They can be the wooden box planters or the plastic hanging baskets, or the ones you attach to your balcony railing. Get some good organic garden compost and plant away. I suggest checking out online how to do each veggie in that they all need a little different care. You can even plant potatoes in containers. I have mine planted in wire baskets out in the garden. They seem to produce more that way.

Check out those upside down planters. They work well, too

If you have limited space, you can get herb planters with grow lights for in your kitchen, living room...where ever. There are kits you can buy, or make your own.

If you do plant on a balcony or in your kitchen, you have a larger selection to start with in January. Grow lettuce and spinach, chard and kale on your porch. Plant from seed and they will spring up in no time. They like cold weather. You can put some onions into a larger planter. As they grow tall, thin them out and eat the scallions. They are easy and grow fast.

Inside, plant a tomato in your upside down planter. You will have fruit to eat by March. Herbs plants are available in many nurseries now. Get the ones you will use, like basil, oregano, thyme and chives. There are thousands of ideas for small space planting. This is one of my favorites.

The best food is the food you grow yourself. There isn't a greater thrill than eating that home grown tomato right off the vine.

SO go for it!

An Exercise Alternative

How are your walks coming? Have you gone beyond the 15 minutes? 

I've been faithful to walk at least 15 minutes a day. We take the dogs and goat....yes we have a goat, down the hill and back up.  It takes about 20 minutes. But I'm finding that isn't enough for me. My plans to walk to the Farmers Market have been nixed by the weather these past few weekends. So, what to do?

This morning it's 25*.  I will bundle up and hit the streets, brrrr, but not for long.  I could go to the gym....but I don't have a gym membership. Really, nothing beats a good walk and I want to go longer. If you have a treadmill, you are golden.  

BUT.....If you don't, I have an alternative. A standing desk. It's the latest trend.

I have one. It's a crude wooden thing my husband had built for something else. It's the perfect height for my computer and I plan to start using it again.

We, as mammals, were designed to stand, run, walk, chase bison, squat, but not sit in a chair ALL DAY. At the office we sit at a desk, at home we sit at the table, in front of the TV. We don't move. That is what the walking is for, but the benefits of a standing desk are amazing.

We burn more calories while standing. Studies show up to 20% more. We are less likely to get blood clots, our metabolism increases. Our cardiovascular system improves. Our work productivity increases. I  know. There are articles out there by 'experts' that dis the idea, claiming varicose veins, bad posture....standing 10 hours a day. Well, I don't stand 10 hours a day. I do sit down...maybe too much. It has been proven to help your body.

An article in the New York Times spells it out for you.

I know many folks that are getting those Tread Mill desks. But, in a pinch: There are all sorts of options for work and home. Seriously! You can find them cheap at many Office Supply stores. Amazon and IKEA. Or build your own. Here are some I found.

This does not mean you can give up your daily walk. As the weather gets better, I plan on hiking more and will eventually increase my daily walks to 30 minutes.

But the Standing Desk is an added health booster. I hope you try it. 

3.....The Salad Bar Theory

My father-in-law is a vegetarian. He occasionally eats fish, but for the most part, he eats fruits and veggies.  His dinner ritual is the salad bar he creates in his kitchen. I thought it was such a good idea, that it has become a ritual for us. It has made eating veggies so simple.

My father-in-law and his wife cut up the veggies of their choice and store them in containers in the fridge. They use recycled glass jars.  I use plastic boxes as they store better in the fridge. (I am attempting to get rid of the plastic stuff in my house, but step by step)

He then pulls all the containers out at dinner. He has usually cut enough for a few days. What ever is missing on their list of goodies, is chopped right then. He lines them up on the kitchen counter, then fills his bowl much as you would at any salad bar. He makes his own dressing, to boot. Then he easily puts everything back in the fridge for the next night. 

Our salad bar consists of the following....our favorites.

Spring Mix salad greens

baby leaf spinach

Sun flower sprouts (a farmers market purchase...I haven't mastered sunflower sprouts)

Alphafa sprouts if I have them (I'll share that trick another time)

Cherry tomatoes

Mushrooms

Carrots

Cucumber

Celery

Feta cheese

Dried cranberries

Pineapple chunks

Cottage cheese

Hard boiled eggs

Walnuts and garlic slices

Bacon bits sometimes

The only thing that might not keep well for more than a few days is the chopped cucumber. They tend to get mushy. Everything else will keep up to a week. 

I make my own dressing with Extra Virgin Olive oil and Balsamic Vinegar. I add herbs that I like. 

We eat meat, so I'll add a burger or pork chop or chicken breast. I can cook enough of those ahead of time. In the summer, we grill enough for the whole week and store in the freezer. 

Try this It is so easy to eat this way, you will be amazed. 

Time to Clean our Cleaning Supplies

In order to bring the optimum health to our lives, we must look, not only at our food and spiritual health, but the health of our environment. This means it is important to look at what kind of chemicals we have in our homes.

The EPA says:

"The products you use for cleaning, carpentry, auto repair, gardening, and many other household uses can contain ingredients that can harm you, your family, and the environment. These include

• Oven and drain cleaners
• Laundry powder
• Floor polish
• Paint thinners, strippers and removers
• Pesticides
• Grease and rust removers
• Motor oil and fuel additives
• Arts and craft supplies

Toxic substances in these products can cause harm if inhaled, swallowed, or absorbed through the skin. People respond to toxic substances in different ways. At high doses a toxic substance might cause birth defects or other serious problems, including brain damage or death.

To avoid problems, keep products in the containers they come in and use them exactly as the label says. Follow label directions or get medical help if you swallow, inhale or get them on your skin.

Environmental Protection Agency"

If this is what our EPA says, why would we even have these things in our homes, around our children, our pets.

My plan is to rid my home of these chemical products. I understand there are things we cannot do without. But, for the most part, there are more natural ways to do things. I will be sharing recipes for those as we go along. 

To start, here is a good substitute for many of our home cleaning supplies. 

Vinegar.

That's it. Vinegar is an amazing thing!

It is a grease cutter...use it to clean the oily residue off your stove top.

Use on mildew. It will kill the stuff...avoiding those nasty bleach like products

Use in your toilet. I pour a whole bottle in the tank and let it sit for a few hours. It evaporates all that nasty lime buildup on your plumbing. Pour it in the bowl and watch that ring disappear.

Clean your dishwasher, inside your stove, windows, oh so many things. You can find so many uses for vinegar, most of your cleaning products can be thrown out. 

So, today, throw out one nasty cleaning product. Consider buying more natural ones. They are a bit more costly, but your health is worth it. Let your wallet talk. The more we buy the good stuff, the cheaper it will become. Supply and demand. 

Where are we? 

Have you junked your kitchen junk? Some more junk may have snuck in over the holidays. Junk it....

Are we walking? Just 15 minutes a day....easy

How is the purging going? I've rid our home of over 4 boxes of stuff. Working on another today.

I know you are eating your veggies, right?

Oooooommmm Meditate.

I Love You,

Are we sleeping? Napping? 

How are we doing on our first week of the year eating plan? I'll have more ideas on that tomorrow.

Did you try a new recipe? 

Maybe a new healthy holiday treat to add to your traditions?

Now, go throw some or all of those nasty chemical cleaners away. 

Tomorrow starts the final 5 day countdown. Oh, we are going to be SOOO healthy!

Clean Eating Plan for 2014 - Countdown to Health

Today I'm going to share what my diet plan will be in 2014.

As I have mentioned before, I am a Paleo eater.  That means I don't eat grains or legumes. I stay away from processed foods and try to eat organic and grass fed. I eat gluten free and GMO free. 

In the new year, I'm planning on going low-carb for the first few weeks...just to kickstart to weight loss. As I lose weight and begin more excercise, I will add starchy vegetable carbs like sweet potatoes and turnips. 

But in the beginning, my plan is:

Every meal will contain protein. Bacon, eggs, ham, lean beef, pork, salmon and chicken.

Every meal will contain a vegetable, or two. Salads, broccoli, cauliflower....some of my favorites.  Avocados are a must! I eat all kinds of olives, too. 

I cook with coconut oil, and sometimes olive oil. My salad dressings Are homemade from balsamic vinegar and olive oil or avocado oil and my own spices.  

I drink coffee, so I use Stevia as a sweetener and heavy cream instead of milk. I don't have problems with dairy, but if you do, Almond or Coconut milk work well.

I eat very little cheese...some feta in a salad, maybe some Swiss as a snack.

And as a treat, Nuts.....Walnuts, pecans, macademia nuts, adding raisins for sweetness. 

I plan on eating more fermented foods this year, more bone broth and probiotics.

That's it. My meals are easy, quick and filling. As the year progresses I will be sharing recipes with you and will add some yummy low-carb, gluten free treats. 

If you care to join me in this 2014 adventure, stock up now. Find real extra virgin olive oil....buy local if you can, as most imported stuff is questionable as to their authenticity. Coconut oil is an amazing product. I buy organic. Not only do I use it in the kitchen but as a cosmetic. It is an amazing lotion for the skin, For the teeth and medicinally for eczema and other skin ailments. The oil is also a wonderful hair conditioner and makeup remover.  The uses are endless. 

After the Christmas left overs are eaten, make room in your freezer for some fine, fresh meat. Pick your favorites or try something new. Organ meat is really healthy for you. Plan on veggie shopping right before January 1. Load up on avocados.  They can be frozen. Hit the farmer's markets. They still have good products this time of year. My local market sells grass fed meats for a very reasonable price. 

So.

Today's assignment is to make your first week's shopping list to buy right before the New year. 

Here is mine.

Eggs, bacon, fresh, lean ground beef, pork chops for 2, chicken breasts and sausage.

Tomatoes, avocados, salad greens, carrots, cucumbers, mushrooms, celery, black olives and feta cheese for salads.

Cauliflower to make cauliflower rice - recipe to come, broccoli and more avacodos for sides.

Swiss cheese and beef jerky, walnuts, pecans and raisins for snacks. 

Stevia and heavy cream and coffee

Pick your favorite. If you aren't going low carb, add sweet potatoes and small red potatoes. Add some fruit, as well. 

Here's a good plan

My list is made! 

Day 7 - do you get enough sleep

Today's assignment, or should I say tonight's assignment, is to get enough sleep. 

I know it's the holidays and there are parties to attend, gifts to wrap...but we are changing our habits for a healthy 2014 before the ball drops in Time's Square.

Many of us are sleep deprived. It's easy to get caught up in a TV show late at night, or a good book. Stress, worries, children, our work load.....all keep us from sleeping. But sleep is crucial to good health. Crucial!

Our basic physiological operations need to rest. Our brain needs to 'reboot' as it were. A good night's sleep will improve memory function, our creativity, and make you a more positive person to be around. Physically, our body needs rest. Your muscles, joints, circulatory system needs to regenerate. Nerve cells need regenerating.  With lack of sleep comes immune issues. You are more susceptible to the colds and flus going around. And, as we get older...yes, we are getting older....sleep is essential to our proper aging.  A proper nights rest keeps our chances of diabetes at bay. Cancer cells love stress. Our hearts need rest, or they will blow, Captain. (Sorry 😊)

Many of us are moms and dads. Do you remember when junior was born? Do you remember those sleepless nights, those restless days? Did you know that you will die from sleep deprivation before you die from starvation? Scary. 

So how do we do it? How do we get enough sleep? We need a good 9 hours!

Here are some suggestions.  

If you have to see Jay Leno,  record it. Watch it the next day. Please don't sleep with the TV on all night.  Put your phone in another room. Those constant notification bleeps are annoying. Sleep in a totally dark room. If there is a computer in your room, pull a towel over it. Blue light emissions and LCD lights mess up your circadian rhythm. Avoid alcohol. Keep you room cool. Go to bed an hour earlier than you have a habit of doing. Try not to eat right before bed. Have a night time routine...like you did with your kids. Meditate before you go off to sleep. 

Nap! Yes, a good nap will refresh you. I take one every day. It's amazing how much better I feel because of that nap. 

So, go to sleep!

List recap:

Junk your kitchen junk....Remove that bad food like products. 

Walk for 15 minutes every day

Purge 10 things every day

Add one (or more) vegetable to your meals

Meditate - you can incorporate this into your bedtime routine

Look into that mirror and say I LOVE YOU

Try to get 9 hours of sleep...nap 

Wow! They say it takes 21 days to change a habit. Can we do it in 16? 

Tomorrow we are going to start replacing the junk with eliminated with the good, clean stuff. 

Winter Solstice...countdown continues.

Today is Love Yourself Day. 

Like most everyone, I have a pretty negative view of my physical self. I see all the flaws that, honestly, most other people don't see. 

So to your 'to do' list today, and everyday from now on.....go look in the mirror....really look at yourself and tell yourself this:

I LOVE YOU!  

That's it.

Trust me. Everyday from now on, if you do this, you will be amazed. You will love you. I promise. 

Now go do it!

And the Path to Good Health Continues. Day 5

Today we are going to relax. No, not all day....just for 15 - 30 minutes. 

Stress is one of the worst things that can cause our health to decline. It ties your nerves up in knots, it raises your blood pressure and messes with your mental clarity. We all have stress every day.  It is hard to avoid. But...we can do something about the pain it causes our bodies. Meditation.

Meditation is a fabulous way of unwinding our tightened stress causing coils.  

There are several ways to meditate. 

The most important rule to a successful relaxation time is no distracting noise, like the TV, radio, cell phone...turn them off. 

One way I like to meditate is in prayer. Talking to God. I start praying and then I turn my mind off and listen. He does speak to me. He takes the stress away.

Another meditation trick I do is use a meditation APP. There are several out there for your phone or tablet. I start right before bed and it helps me unwind. I know I said no noise, but the monotone of the person on the APP is soothing. 

Meditate while you walk. Feel the breeze, listen to the birds, feel your heart beat. Turn off your mind. Breath.

So.  Today we are adding meditation to our daily routine. If you don't have 15-30 minutes to unwind, take as long as you have. Turn off the TV and just sit. Try not to think about your day. Try to just let it all go. Think of a beach with the waves gently rolling in. Think of a river as it flows down. Listen to the wind in the trees. Just stop for awhile and let your body recharge. 

List for today

Junk your junk

Walk for 15 minutes

Purge your treasures

Add  a vegetable to your plate

Meditate. 

I hope you are already starting to feel better.

Countdown to a healthy 2014 - Dec 16

So the countdown begins.

I'd like to do things a little different for me this year. Trust me when I say, I have started lots of resolutions, diets, big plans that never seem to continue. It usually goes like this. Day 1, clean out your kitchen. Day 2, go spend lots of money restocking your kitchen. Day 3 is all the motivational stuff. So by Day 4, you've lost interest. My thinking this time is to start early so by January 1st, all I have to do is  wake up, make my coffee, cook my eggs and bacon, and yell Happy New Year....ready for a new healthy ME.

So follow along with me....if you dare.

For the next 16 days, I'm going to share my steps to a new healthy 2014.  Each day we will aim at changing our habits that hurt us, and expound on the habits that help us. The goal is that by the new year we will be well on our way to good health already....and I'm not just talking about losing weight. I'm talking healthy bodies, healthy minds, healthy homes.

One of our main drawbacks in being healthy is our food.  My eating plan of choice is Primal/Paleo.. That means I will be cutting out all processed foods, all refined sugars and am going low carb. When I do this properly I feel absolutely marvelous. My belly shrinks. I don't feel heavy and bloated. I sleep well and my body behaves like it should. So, By January 1st, my kitchen pantry will be cleared of everything that doesn't fit into my eating plan.

So here we go.

Step one: Junk the Junk!

I know you have bad stuff in your kitchen. It's ok, I do, too! If you don't, you are one step ahead of the game. I have a bag of corn tortilla chips I bought somewhere in Arizona to eat my hummus with. There may be a candy bar in there somewhere...no, I ate it. There is the leftover nachos from Magnolias that were amazing, but a bit soggy now. There is that big bag of white flour I'll never use, and that white sugar bag has hardened. Those boxes of Mac and cheese? I need a chemistry degree to read the label.

We can't be healthy eating all this stuff. Refined sugars, chemically laden food like products. Let's trash them!  Give them away, eat them all today, or better yet...have it out in your trash can by pick up day! Just be sure by Jan 1st, it is out of the house. You have 16 days...don't put it off.

Are we ready for this????