Healthy Meals-Not as Difficult as Cracked Up To Be!

Healthy Breakfast

Healthy meals are not as difficult as some make it out to be.  total time 8 Minutes.

  • Soft boiled egg for 5 minutes (you can hard boil if you prefer-I like my yolk a little runny)
  • While the egg was boiling I pulled my bread out of the freezer and lightly toasted (whole sprouted grain with seeds).
  • Melted a little butter (sometimes I use coconut oil) and warmed up a hand full of spinach
  • Spread 1/4 to 1/2 avocado on toasted bread
  • Slice egg
  • Sprinkle with cayenne pepper

Yummy!

Catherine Bares

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Watching Fish to Treat Hyper Active Children & Alzheimer’s Patients?

Researchers at the University of Pennsylvania report that quietly watching fish swimming in an aquarium eases stress, and may offer a means of treating high blood pressure.

Researchers say that the fish are the key . People who watch fish tanks with bubbles, pebbles and plants – but no fish – don’t benefit nearly as much.

“There is a sharp difference,” says ecologist Alan Beck, director of the university’s Center for the Interaction of Animals and Society. “Blood pressure drops with fishless fish tanks, but it doesn’t drop as much and it creeps back up faster. With fish in the tanks, you truly get relaxation.”

I found this on www.abouthomes.com

Do you have a stressful life, high blood pressure, insomnia? Keeping an aquarium may be good therapy for you. Studies going back as far as the late 80’s have shown that gazing at aquarium fish reduces stress and subsequently lowers blood pressure.

Multitude of Benefits-Seniors who were provided with an aquarium filled with fish had significant blood pressure reduction. Watching fish has been shown to calm children who suffer from hyperactivity disorder. Dental patients who were subjected to hypnosis vs. an aquarium experienced the same or greater benefit from the aquarium. Other studies have shown that dental patients required less pain medication after having watched fish in the office. It’s little wonder that physician offices, dental clinics, and even waiting rooms for counselors have traditionally kept an aquarium in the waiting room.

Aquarium Effect on Alzheimer’s-Studies have shown that seniors who have Alzheimer’s experience a variety of health benefits from watching an aquarium. Alzheimer patients ate more, and required fewer supplements after an aquarium was placed in the dining room. They also exhibited less physically aggressive behaviors.

 

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The More Natural the Better

When it comes to eating healthier there are a great deal of pitfalls.

  • False claims on packaging
  • Word play to hide true ingredients
  • Consumer belief systems on what is “natural”
  • The convenient factor
  • Busy lifestyles

Tips on how to take steps to eat and live healthier:

  • Carry water everywhere you go. Even the slightest dehydration can sabotage eating habits.  For me I carry a sports bottle with water from my home.  Bottled water has been proven to have poison that seeps into the water from the plastic under certain conditions. I choose to stay clear of bottled water as much as I can.
  • Keep boiled eggs in the fridge for an easy grab on the go snack.  I boil them, peel them and store them in an air tight container.  That way all I have to do is grab it when in a pinch for time.
  • Pre plan meals.  I am a crock pot queen and cook just about anything in my crock pot.  If in need of recipes, Google slow cooker recipes. There are some good recipes out that there; some may even surprise you.  I came across one that cooks a 3 course meal at once.  Steaks, potatoes and corn on the cob. What a concept?
  • Road trip?  Pack a small ice chest with fresh fruit, Greek yogurt, sandwiches, cheese, etc.  Saves time while traveling and is much easier on the pocket book, not to mention lighter on the calorie consumption by cutting out fast food.
  • Bring lunch to work everyday.  Prepare it the night before; often times my lunch would be left overs from supper so I would pack up my lunch while cleaning the kitchen in the evenings.
  • Eating out?  Go easy on the lagniappe chips and bread. Split the entrée with your dinner guest or ask for a to go plate when your food arrives.  Don’t start eating until you put half of the meal in the to go plate. Portion sizes at restaurants have gotten out of control. Another good tip is to pull up a restaurants menu online before arrival so you can prepare what to order.
  • Limit alcohol consumption by ordering a glass of water with your drink.  Try to drink a glass of water for every glass of alcohol.  Limits calories and helps prevent hangovers.
  • Don’t use microwave popcorn.  Buy the kernels, use virgin coconut oil and sea salt to taste.  The trick to not over stuffing a pot is to put enough kernels to cover the bottom of the pot with a single layer of kernels.
  • Cook Brown rice instead of white rice. Minute rice has a good brown rice.
  • Mash up 1/2 an avocado and put in beans instead of rice.  Large white Lima’s are my favorite to add avocado but it works with any beans.
  • Limit sugar and stay away from artificial sweeteners.  Regardless of the product claims, recent studies have shown artificial sweeteners are harmful to your health.  Do the research and decide for yourself.
  • When buying packaged products the less ingredients listed the better.  Remember to read the nutritional information and the ingredient lists.  The ingredients are listed by the most content it contains to the least content.  The more ingredients listed the more skeptical you should be.
  • Stay active: take the stairs, walk the dog, dance, play tag with the kids, perform squats while folding clothes out of the drier, park further out in parking lots, stand more than you sit.

Here’s to a happier, healthier life!

Catherine Bares

 

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Just so Happens-Look what I came across today.

Sugar is slipped into everything

And boy, do we mean everything. Ketchup, salad dressings, protein bars, and numerous “healthy” snacks are loaded with the sweet stuff. When manufacturers dump it into our food supply, It’s often labeled under the guise of high fructose corn syrup, dehydrated cane syrup, sucrose, turbinado, malodextrin, dextrose and more. People tend to think of desserts as a sign that they’re in for a dose of the addictive ingredient, but one look at these 23 Restaurant Foods With Crazy-High Amounts of Sugar will make you realize how it’s hiding everywhere.

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“Sugar is the Devil”

Sugar is addictive; according to all of the studies and research that I have read over the past couple of years, there are no buts about it.  Guess what, I fight sugar addiction daily, it’s like a drug for me.  The more I get the more I want.

I read a book called “Belly Fat Free” by Josh Bezoni.  While there are many “Obesity Additives” that Josh discusses in his book, “sugar is public enemy number one”.  He calculates that an average American eats 140 pounds of sugar per year, about 173 grams per day.

Let’s take a look at soft drinks, energy drinks, Frappuccino, and fruit juices to name a few.  A 12 ounce portion that shows 40 grams of sugar in the nutritional content is equivalent to 10 teaspoons of sugar. (10 TEASPOONS)   (A very popular brand of Frappuccino has 31 grams of sugar in a 9.5 ounce bottle.  They proudly claim on the front of the bottle, 200 calories per bottle.  What they don’t say, is that all of those calories are pure sugar.)

The American Heart Association recommends limiting sugar intake to no more than half of your daily “discretionary calories” (added sugars and solid fats in food, drinks and alcoholic beverages): No more than 100 calories per day for women (about 6 teaspoons per day) and no more than 150 calories per day for men (9 teaspoons per day).  One 12 ounce drink has more than the recommended daily allowance.  I don’t know about you but, I can name  people in my life that consume several energy drinks per day.  Keep in mind this is discretionary calories. According to Josh Bezoni’s Belly Fat Free research, most women should consume no more than a total of 25 grams of sugar per day and men, no more than a total of 37.5 grams of sugar per day.
 
High intake of added sugar is linked to many poor health conditions:
    • Obesity
    • High blood pressure
    • Diabetes
    • Higher risk for heart disease
    • Higher risk for Stroke
    • Depression
  •  


Advice:

  • Seek out the nutritional information.  Read the sugar content in everything you eat and drink.  Sugar is hiding in everything. “Low Fat” products are stuffed with sugar; read the labels. I was shocked to learn that the skim milk I was drinking had 12 grams of sugar.  MILK? Really? 
  • Start cutting back-with addictions comes withdrawal side effects.  When I made the decision to cut back on sugar I dropped down to 5 grams of sugar per serving in any processed food, however, I don’t limit sugar in whole fruits, veggies and honey. And yes, this was an extreme drop in sugar for me but when I consume anymore than 5 grams per serving I was still craving and wanting sugar. I did  suffer mood swings, cravings, headaches and nausea. BE SURE TO SEE A DOCTOR OR LICENSED NUTRITIONISTS BEFORE  MAKING DRASTIC CHANGES.  IT’S PROBABLY BEST TO START  TAPERING DOWN SLOWLY TO AVOID HEALTH CONCERNS. THIS IS NOT A JOKE. 
  • BEFORE DRASTICALLY CUTTING BACK, SEE A DOCTOR.  Have a blood test performed and seek advice on how to cut back safely.  There may be some underlying health concerns from chronic sugar abuse that may need some medical attention.
  • Chase the Devil out of your pantry-throw away processed food with high sugar content.  The more natural the food source the better.

The Best Side Affect

The best side effect you will experience while cutting back on sugar (my favorite) is loss of belly fat and total weight. Yeehaa!

I had a friend that made the decision to improve his health after a scare from a routine physical.  He hired a personal trainer and started eating better which yielded fast results.  Then, he hit a plateau and was getting terribly frustrated.  So I asked him what are you eating?  He replied, “I feel like I am starving myself. I drink nothing but smoothies.”  While he thought he was being healthy in drinking smoothies, he was actually sabotaging his efforts.  Do you know how much sugar is in those smoothies?  So I encouraged him to eat real, natural food.  Whole fruit, veggies, meat, etc.  He then successfully went on to lose his goal weight and impressed the heck out of his personal trainer.

Are you ready to rid the Devil from your nutrition?  Stay tuned tomorrow for suggestions on improving your eating habits.

Remember: follow me, share me, talk about me

Catherine Bares 


 

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Been There & Done That!

Welcome to “BeenThereDoneThatLifeCoach.com”

What will you see? Many Blogs about my experiences and lessons learned:

  • Relationships
  • Friendships
  • Nutritional topics
  • Exercise topics
  • Sports
  • Hunting
  • Fishing
  • Children-Challenges and joys
  • Grand Children-Challenges and joys
  • Religion-Beliefs and Controversy
  • Politics-TOTALLY KIDDING ABOUT THIS TOPIC! LOL
  • Music
  • Festivals
  • Indoor Air Quality
  • Etc.

Interested?  Follow me, forward me, share me, talk about me.

My 1st Blog goes out tomorrow, Friday, January 22, 2016.  “Sugar is the Devil”

Nice to Meet You!

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