Whether you call it commradiere, team work, or group motivation, its all the same thing, we succeed in living a healthy lifestyle when we surround ourselves with others who want to make healthy choices a part of life. According to the Blue Zones project, finding the right tribe can add years to your life than just about anything else. Over the next few months, Ill share habits of the world’s longest lived people. These people were either born into or purposefully choose to create social circles that support healthy behaviors. Related research shows that certain behaviors are contagious, so you attract and stimulate strong social circles by proactively surrounding yourself with the right tribe: people who share your desire to do activities that strengthen your body and fuel your brain, individuals that challenge you to learn and grow intellectually, creatively and spiritually, and people who share the behaviors that you want to be a part of your healthy life. If this is not your family or closest connections, begin by building one at a time, and your right tribe will grow.
Eating out in our country has become a national pastime. Remember when you were a kid, and eating out was only for birthdays and celebrations. Now Tuesday night has become cause for celebration. Many restaurants create an atmosphere of a party, with music, decoration, and even cleaver up selling techniques from the bubbly wait staff. Use caution when creating an excuse to ignore your healthy eating plan:
What can you do to arm yourself in the following situations:
Includes Excerpt from fitness coach, Joy Jones
Here’s what a I challenge you to do: if you have goal to reach you, first, make sure its realistic. Then you begin to form in your mind what you are doing, what you are wearing, how you are living, who you are spending your time with, what you are saying, what are you eating, etc.
Creative Visualization is distinguished from normal daydreaming in that Creative Visualization is done in the first person and the present tense – as if the visualized scene were unfolding all around you; whereas normal daydreaming is done in the third person and the future tense. Using affirmations that begin with “I am so happy and grateful now that…” is an excellent way to begin programming your subconscious mind to move towards your goal.
Visualize to Actualize
Remember, all things are created twice – first in the imagination and then second in the physical world. Study this excerpt from Napoleon Hill’s famous book, Think & Grow Rich:
“Do not be conformed to this world, but be transformed by the renewal of your mind,that by testing you may discern what is the will of God, what is good and acceptable and perfect.”
- Create an affirmation statement and visualize yourself with your goal achieved • Put your affirmation statement in places you’ll see it often like your bathroom mirror, car and desk. Put it on a card and keep it in your pocket at all times
- Spend some time in Prayer, seeking strength and insight from God.-our bodies are the only vehicle we have to fulfill our purpose in this life. We only have 1,
- Create a Vision Board – cut out pictures of your goal (i.e., fit bodies, athletes, etc.) and make a collage that you can view often. Get emotionally involved when you look at it.
There are no can’ts in this scenario. You rise above the failures of your past, and create a new future. With His strength, you can do anything.
In a small saucepan, cover the quinoa with the water and bring to a boil. Cover and cook over low heat until the water has been absorbed and the quinoa is tender, about 15 minutes. Lightly fluff the quinoa with a fork and cover it again.
In a medium skillet, toast almonds, stirring a few times, until golden brown, about 2 minutes. Add the quinoa, maple syrup, oil,
cinnamon and stir well until heated through. Top each portion of quinoa with fruit and almonds
Cabbage is a superfood with lots of nutrients and antioxidants! Among many other health benefits, it is known as an anti-inflammatory and anti-cancer food –especially colon cancer. It is a very alkaline forming food. Eat it often!
Cabbage is high in nutrients Vitamin C and A, a cruciferous vegetable high in polyphenols, important antioxidants for our bodies. Red Cabbage is especially high in these phytonutrients and can best retain its flavor by sauteing.
Try with 1/4 cup of broth for 5 minutes. Toss with ginger and rice vinegar or balsamic vinegar dressing and garlic. Or try this recipe.
Unstuffed Cabbage Rolls
1 1/2 to 2 pounds lean ground beef or turkey
1 tablespoon oil
1 large onion, chopped
1 clove garlic, minced
1 small cabbage, chopped, red preferred or green
2 cans (14.5 ounces each) diced tomatoes
1 can (8 ounces) tomato sauce
1/2 cup water
1 teaspoon ground black pepper
1 teaspoon sea salt
Optional serve with wild or brown rice ½ cup per serving.
In a large skillet, heat olive oil over medium heat. Add the ground beef and onion and cook, stirring, until ground beef is no longer pink and onion is tender.
Add the garlic and continue cooking for 1 minute.
Add the chopped cabbage, tomatoes, tomato sauce, pepper, and salt. Bring to a boil. Cover and simmer for 20 to 30 minutes, or until cabbage is tender. Serves 6 – 8.
- lower bad cholesterol
- protect our body’s cells from cancer
- reduce arthritis symptoms
* Anyone over age 30 should be getting more omega 3’s, as most Americans do not have a proper ratio of fats.
* Protects the heart and the joints from any daily inflammation
* SAFE FOR THE WHOLE FAMILY.
Print off this chart and put it on your fridge for tips about what to get on your next excursion to the grocery store.
We know vegetables are good for us, its a mindset we ought to cultivate and celebrate. Everyone from your mama, grandma, or Home Ec teacher has told you but somehow its easier to grab a bag of chips, or pizza when were hungry. And veggies are not sexy right? You are not going to see a sexy supermodel chowing on a bunch of broccoli.
I recently presented to Husch Blackwell for Health Fitness Corp. on Delicious Vegetables and wanted to include some highlights here. According to a 2009, the Centers for Disease Control and Prevention (CDC) analysis showed that only about one-fourth of adults in the US consume vegetables three or more times per day. We have an opportunity to do better, and our health depends on it:
- Fiber in vegetables may help you feel full longer! This is a huge benefit to you if you are always hungry and wanting to watch your waistline.
- Naturally low in calories, sugar, and fat! Yes, even the higher sugar content vegetables and fruits are way better than a candy bar or low fat potato chip.
- Be Healthy, reduce healthcare costs! More nutrients from vegetables are associated with reduced blood pressure, less bone loss, and decreased risk of cardiovascular disease, certain types of cancer.
One of the most common vegetable myths is starchy vegetables like, potatoes and corn, are fattening. Wrong! You’ve often heard to eat a rainbow of colors. The reasons why? We get different types of nutrients and phytochemicals from different fruits and vegetables. Your meals, snacks, and soups, pastas, and casseroles become much more interesting and exciting when you eat a variety of flavors and textures, and include spices and seasonings to wake up your vegetables. Want to improve your variety? Include more non – starchy veggies in your diet.
Non – Starchy Vegetables (Superstars*)
|Artichoke||Broccoli*||Cucumber||Mushrooms (all kinds)||Rutabaga||Swiss chard|
|Baby corn||Cabbage* (green, bok choy, Chinese, red)||Greens* (collard, kale, lettuce, mustard, turnip)||Onions*||Soybean sprouts||Tomatoes, canned|
|Bamboo shoots||Carrots*||Garlic*||Pea pods||Spinach||Tomato/
|Beans (green, wax, Italian)||Cauliflower*||Kohlrabi||Peppers, bell* (all varieties)||Squash, spaghetti, zucchini||Turnips|
|Beets||Celery||Leeks||Radishes||Sugar snap peas||Water chesnuts|
My weekend indulgence is going to be kabobs, and a Mediterranean salad with lots of fat olives. What about you?