Flying with Healthy Solutions

Stretching: Who is it Good For? Absolutely Everyone

2011-12-02T16:34:00.000-08:00

Arising out of bed every morning is challenging on cold, winter days. Stretching the body first thing can do wonders. Start by wiggling the toes, point and flex.

Then lengthen the legs and feel the muscles start to tingle. Reach arms toward the ceiling and shake the fingers. Circle a few times. Now on to the hips. Move hips side to side visualizing a clock teetering on the 3 o'clock and nine o'clock hand. Now shift

hips upward to twelve o'clock, tucking the tail bone then shift downward, placing weight

on the tailbone. Move in all directions.

Next, lying on back, raise knees to a tabletop position and bring arms out level with shoulders.

Bring knees over to right until knees hover close to ground. Turn head in the opposite position stretching the neck and finding distance between ear and shoulder. Bring knees back to center and try the other side.

Stand and reach down to the toes, keeping weight balanced on both feet. Roll back up.

Ready to start the day?

3 Tips for the Dieter

2011-09-17T09:01:00.000-07:00

Dieting can be challenging. 3 tips to remember:

Find a diet that works for your body so you might need to experiment.

Write down everything eaten for 3 days and analyze your carbs, proteins and fats.

Be persistent. If one day goes bad, pick up up the momentum the next day but keep at it.

Be successful.

Tomatillo Halibut

2011-08-30T15:12:00.000-07:00

I cam across the biggest tomatillos today at the market. Yep, big as my head! Well, not quite, but I knew then I had to come up with a juicy way to use them. I picked up about 7 of them, got home

and took off the outer peel. Tomatillos are always a bit sticky, so I washed them in cold

water and cut them in quarters. I added some garlic, chopped onion and a little jalapeno for a touch of spice, then a touch of agave stewing the concoction for an hour.

I marinated the halibut in some white wine for an hour with sea salt and course black pepper.

Put in in oven, covered with tomatillo sauce for about 40 minutes. All I can say is, "Delish!"

Plums, Plums and More Plums

2011-07-22T15:49:00.000-07:00

So many plums, so little time.........my neighbor called me the other day and said she had

way too many plums on her tree, would I take a few off her hands? Or tree, I should say.

Of course I would and minutes later,I was on my way back home with huge bags of delicious mouth-watering Santa Rosa plums. But what's a girl to do with these succulent little globes?

Well, when the going gets plummy, why not try some salsa?

Plum Salsa

5 plums, pitted and chopped

1 jalapeno pepper, seeded and diced

1 Tbsp. agave nectar

1 tsp. sesame oil

1/2 red onion

1/2 tsp. ground ginger

Combine all ingredients in pan and cook over medium heat. Spoon over

favorite meat dish or eat by itself.

An Apple A Day: Easy When It's Blended

2011-07-19T18:58:00.000-07:00

I concocted this refreshing beverage for starting my morning.

Cleansing, nutritious and refreshing on a hot day!

Apple Ginger Sparkle

3 Granny Smith apples, chopped

1/8 cup freshly grated ginger

juice from 1 lemon

12 ounces sparkling water

stevia for sweetness

Prepare the juice:

Juice the apples, along with lemon juice and ginger.

Add 1/4 of juice mixture to sparkling water.

Reserve the rest of juice for later use.

Peach Coconut Crumble

2011-07-13T14:17:00.000-07:00

2 pounds peaches, sliced

1 tsp. organic vanilla

1/4 tsp. almond extract

3/4 cup whole wheat flour

1/4 cup organic brown sugar

1/2 cup almonds

1/3 cup shredded organic coconut

1/4 tsp sea salt

1 stick organic butter, unsalted & cut into cubes, cold

Preheat at 325 degrees.

Toss peaches with extracts.

Pulse flour, sugars, almonds, coconut and salt in processor.

Add butter and pulse until clumpy.

Spread fruit in baking pan and sprinkle topping.

Bake 25-30 minutes.

Serve warm with favorite topping.

I discovered this tasty recipe from "Tastebud" magazine; Dolce Baking Company, Prairie Village, Ks.

Lemon Asparagus Artichoke Salad

2011-05-28T16:08:00.000-07:00

I concocted this salad with some food items left in the fridge.

It turned out better than expected...........here it is!

Lemon Asparagus Artichoke Salad

Ingredients:

handful of asparagus, chopped and grilled

1 can of artichokes, drained (Trader Joe's)

5-8 chopped kalamata olives

1/2 chopped red onion

1/2 red pepper, diced

1/2 cup fresh edemame beans

Dressing:

2 tbsp. lemon curd

1 tbsp. olive oil

2 tbsp. champagne vinegar

2 tsp. Herb De Provence seasoning

1 clove garlic, minced

Whisk dressing ingredients together in medium size bowl. Add all ingredients to dressing.

Serves 4.

Getting ready for a 14 hour work day!

2011-05-14T18:41:00.000-07:00

Honolulu and back in the same day, actually day and night, requires the right frame of mind and the right food. Taking canned wild salmon with greens, mamma chia cranberry lemonade, some granola and almond milk and some kiwis and apples. Oh and a Metagenics bar for emergency hunger. Check in at 3:15PM and back at 4:40 AM. I can do this!!!!

Coconut Oil & Alzheimer's

2011-05-14T07:41:00.000-07:00

Can one supplement help prevent Alzheimer's?

I'm a Happy Eater!!!

2011-04-21T12:50:00.000-07:00

Today, I ventured over to Green String Farms to hopefully gather a few fava

beans. They are usually in season now so my fingers were crossed to scoop some

tasty favas for a hummus I enjoy making.

"Favas are coming, next week" I was told. But to my amazement, fava greens were out, freshly picked asparagus, (get out) was there along with

broccoli flowers, leeks, baby artichokes, sunchokes and beets. What a glorious day!!

Travel With Super Grain Salad

2011-04-18T19:50:00.000-07:00

Balancing Act with Hydration and Electrolytes During Travel

2011-04-13T18:24:00.000-07:00

Many of us fly hundreds of miles each year to visit family, work or discovering a new destination. If you haven’t experienced jet lag on a long flight, you might consider yourself lucky. Jet lag is associated with dehydration. Dehydration during long flights contributes to headaches, leg cramps, indigestion and much more. All experts insist drinking water is the answer, but there is another side of the issue. Electrolytes play a huge role in hydration and without them, jet lag can worsen.

I'm missing food aromas in the neighborhood.

2011-04-10T19:43:00.000-07:00

I remember as a kid walking around my neighborhood and smelling all sorts of food aromas. Is it just me or have those wonderful aromas vanished? It really doesn't matter that I remember sniffing the burnt toast or the bacon frying, it was a time when food mattered and family connected. I think food still matters and I haven't lost hope. I know families still connect, but the aromas are not as potent as they once were. Maybe we are not home as much or we work a lot more. Whatever the reason why, I still miss all the food aromas.

Terrific Way to Reduce Caffeine in Morning Cup

2011-04-10T10:02:00.000-07:00

Coffee is what gets us out of bed, but after hourly cups all morning, it is time

to think about reducing the caffeine. Some say, "no way!" But there is a way to reduce the jitters without even noticing....

There is always cutting out half the caffeinated and going for decaf, but decaf coffees are many times contaminated with a chemical induced process. Teeccino Mediterranean Herbal Coffee

is an amazing way to cut out the caffeine. Using organic chicory, carob, dates,almonds and figs, the brew gives nice flavor to a cup of joe and so naturally sweet, no sugar needed.

Try Teeccino!

San Francisco Airport Goes Organic

2011-03-25T15:30:00.000-07:00

Airport travel can play havoc on health. Not anymore, if traveling through

the San Francisco International Airport. Healthy, organic fare will be available

soon, once terminal 2 opens on April 14, 2011.

Fish Tacos with Thai Slaw

2010-11-12T19:09:00.000-08:00

Ingredients

6-7 tilapia filets

1 pkg. corn taco shells soft

Thai Slaw

1 pkg. cabbage shredded

1 pkg. red cabbage, shredded

1 red pepper, diced

1 diced scallion

10 snow peas, julienned

1/4 cup peanuts

Dressing

1/2 cup rice vinegar

1 tbsp. fish sauce

1 tbsp. sesame oil

juice of 1 lemon

1 tbsp. peanut butter

chili paste to your liking

Toss vegetables together. Blend dressing and toss into slaw. Top with peanuts.

Using canola oil spray, add taco shell to skillet and heat for 30 seconds. Stash fish in taco;

press down to keep fish intact then store on platter. Do a couple at a time.

Serve topped with slaw.

Very good!!!!

10 Wonderful Ways to Enjoy Kale Chips and Nutritional Benefits That Tag Along

2010-10-31T06:25:00.000-07:00

“Eat your greens” is a phrase we’ve heard all our lives. Whether it be spinach, broccoli or cabbage, as a kid, numerous turned up noses have tryed swallowing the green stuff. Not anymore. Kale chips, decended from wild cabbage, not only are at the top of the healthiest food lists, but can be very tasty as a chip.

There are a multitude of nutritional benefits in kale. Kale can lower cholesterol, help prevent cancer with over 45 flavonoids including quercetin, and has anti-inflammatory effects. It contains plenty of vitamin K plus B vitamins, trace minerals including iron and lots of calcium. Kale chips also have plenty of fiber and are healthy for digestion.

Kale chips’ earthy flavor with a few added spices, especially cayenne, make it a tasty snack, containing very few calories. Low in fat and no sugar, it is perfect for weight loss.

There are several ways to include kale chips to your diet.

Eat kale chips as a snack.

No extra food needed. Kale chips are tasty just by themselves. Usually with a few spices added, they are satisfying for an afternoon snack.

Sprinkle on Salads

Topping a salad with the veggie snack adds plenty of flavor without the calories.

Soups

Adding the healthy snack on top of hot, steaming soup gives a nice crunch and texture.

Salmon Patties

Kale chips blended into salmon patties not only give it color and added nutrition, but actually add a contrasting flavor. Kale, like salmon, contains omega 3’s, essential fatty acids that the body needs for survival.

Eggs

Kale chips work magic on scrambled eggs. Once the eggs are cooked, top the dish with kale chips. The added veggie chip adds color, texture and taste. Kale chips can also be thrown on boiled eggs or deviled eggs.

Casseroles

Instead of using bread crumbs on casseroles, use kale chips to add color and flavor. Also adding the chips to eggplant parmesan or lasagna provides color and texture.

Burritos

Need a change with your burrito? Add some kale chips sprinkled with cayenne. They add extra spice to any burrito.

Pizza

Making pizza at home can be alot of fun. Once the pizza comes out of the oven, try dusting the pie with the crunchy green for added color and pizazz.

Sprinkle on favorite sandwich

Let’s face it. We’ve all been caught placing a potato chip between the bread slices. Instead of potato chips, replace it with kale and add nutritional bennies to the sandwich.

Kale chips can be made at home or are available at healthy food markets.

Sources:

“The Encyclopedia of Healthy Foods”; Michael Murray, N. D.; New York, 2005

whfoods.com

Almond Honey Energy Bars

2010-10-27T13:58:00.000-07:00

Energy needed for that powerful workout?

Try Almond Honey Power Bars.

Lots of texture, fast on- the- go morning snack and quite tasty!

Almond Honey Power Bars

1 cup old fashioned oats

1/4 cup slivered almonds

1 tbsp. flaxseed

1 tbsp. sesame seeds

1 cup whole grain puffed cereal

1/3 cup currants

1/3 cup dried apricots

1/3 cup golden raisins

1/4 cup creamy almond butter

1/4 cup unrefined turbinado sugar

1/4 cup honey

1/2 tsp. vanilla extract

dash of sea salt

Preheat oven to 350. Coat with canola cooking spray 8x8 baking pan.
Spread oats, almonds, all seeds on baking sheet and toast for 10 minutes, giving it a stir from time to time. Transfer to bowl and add cereal, currants, apricots and raisins. Toss.
Combine almond butter, sugar, honey and vanilla with sea salt in small saucepan.
Heat stirring frequently for 5 minutes.
Pour almond butter mixture over dry ingredients and mix until no spots remain.
Pour onto pan and coating hands with spray, press down until firm. Refrigerate for 30 minutes and cut into 8 bars.

Eating Well Jan/ Feb issue 2010

Challenge Moderation

2010-10-17T16:44:00.000-07:00

Working with nutrition, I hear all the time, "I eat in moderation so therefore I’m healthy.”
Can I beg to differ? We strive for excellence with careers. We challenge ourselves daily or weekly
with exercise programs to achieve success. Why is it okay to maintain moderation with the diet?
Optimal health is achievable through diet. Like activity, physical or mental, we must practice diet on a daily basis. Discover a fruit that you haven’t eaten before; read labels on everything that has one and be aware of consumption. Quality of food is crucial.

Eating whatever one wants in moderation is keeping issues at bay and weight down for awhile, but not the best for long term health. Success takes time and practice. Success accumulates. That is where excellence stems from.

Risotto Stuffed Pumpkins

2010-10-17T15:18:00.000-07:00

Ingredients:
6 mini sugar pumpkins,

Risotto with 3 cups water or vegetable broth
2 tbsp. olive oil
10 cloves garlic
1 onion, chopped
1⁄2 lb mix of mushrooms, wiped & sliced

10 kalamata olives, chopped
2 tbsp. each, fresh oregano, thyme and rosemary
6 oz. spinach
1 stick of butter
shaved Parmesan cheese (optional)

Goat cheese
Salt and pepper to taste

Preheat oven to 350
Wash, gut, season pumpkins with salt and pepper, roast 45 min or until soft inside; heat to boil broth or water. Add risotto, stir until thickened. Add butter to risotto; sauté garlic and onions in olive oil in small pan then add mushrooms. Add spinach and olives to mushrooms, cook until wilted. Add seasonings and mix in with risotto.
Sauce
Ingredients: 1⁄2 cup raw almonds 1⁄2 cup hazelnuts 2 large garlic cloves chopped, 1 small dried, red Chile pepper, crushed 3 vine ripened tomatoes, 2 tbsp. parsley chopped,
1⁄2 tsp salt, 1 tsp paprika, 1⁄4 cup extra virgin olive oil, 2 tbsp. red wine vinegar

Blanch almonds – bring pot of water to a boil, add almonds strain and peel off skins- set aside.

Spread hazelnuts on baking sheet, toast lightly then rub nuts with damp towel to remove skins. Put nuts, garlic, and chili into food processor, process until finely ground.
Add tomatoes, parsley paprika, salt – process until smooth with motor running add vinegar to taste; cover and let stand for 30 minutes for ingredients to blend.

Stuff pumpkins sticking a chunk of goat cheese down in risotto; top with sauce and Parmesan cheese (optional)

Serve!

Created by Cheryl Murphy

Tres Chic-A-Pea Stew

2010-10-17T14:41:00.000-07:00

3⁄4 CUP CHICKPEAS, CANNED AND DRAINED

3 CUPS OF LOW SODIUM VEGETABLE STOCK

5 TOMATOES, DICED

2 BAKING POTATOES, PEELED AND DICED

1 ONION, CHOPPED

1 CARROT, CHOPPED

2 TSP. GARAM MASALA

1⁄2 TSP. GROUND GINGER

1⁄2 TSP. TURMERIC

2 CLOVES GARLIC

SALT AND PEPPER

FRESH CILANRO

BRING STOCK TO BOIL. ADD CHICKPEAS, AND SIMMER UNCOVERED FOR 1 1⁄2 HOURS. ADD POTATOES, TOMATOES, ONION, CARROT AND SIMMER ANOTHER 1⁄2 HOUR. SERVE WITH COUSCOUS AND GARNISH WITH CILANTRO.

SOY TOFU STICKS WITH WALNUT PESTO

2010-10-17T14:30:00.000-07:00

SOY TOFU STICKS WITH WALNUT PESTO

1 FIRM TOFU PACKAGE

LOW SODIUM SOY SAUCE 1 TSP.

SESAME SEEDS BLACK 1 TSP

WHITE OLIVE OIL 1 TSP.

CUT TOFU INTO 1 INCH LONG PIECES. MARINATE IN SOY, BROWN SUGAR AND OLIVE OIL FOR 1⁄2 HOUR. GRILL IN PAN OR BROIL FOR ABOUT 4 MINUTES. ROLL SESAME SEEDS ONTO TOFU.

SERVE WITH WALNUT PESTO.

WALNUT PESTO

1 CUP BASIL

1⁄2 CUP CILANTRO

1⁄2 CUP SPINACH

1 CUP CRUSHED WALNUTS

1⁄2 CUP PARMASAN CHEESE

THROW ALL TOGETHER AND BLEND IN BLENDER.

Chronicles of a Flight Attendants Diet: Flight Plan Changes Eating Patterns

2010-08-03T18:26:00.000-07:00

Its one thing to practice a healthy diet at home, but working the friendly skies at least 80 flight time hours a month can mess with that healthy lifestyle. Hours are peculiar, to say the least, and by the time there is a chance to eat, craving all the wrong items is in full force. Tired, fatigued and not thinking straight from lack of oxygen can put a toll on diet. Packing a decent lunch bag must be a priority.

My last 2 day trip:

Fruit: berries and plums which are now in season

Vegetables: Greens, carrots, cucumbers, tomatoes and olive oil and vinegar

Packet of hummus and pita bread (tortillas are great also)

Nuts: Walnuts (but not too many)

Cereal: Organic and whole wheat granola with an almond milk

Rice & Bean packet from Trader Joe's (emergency food)

Peanut Butter Packet to go with pita bread

Results:

Hungry a bit, but did okay. probably need to add a booster food like a green powder mix.

Summer Food Treats me Good

2010-07-04T17:48:00.000-07:00

Yesterday was awesome visiting the Kendall Jackson winery and gettimg to stroll through
their 2+ acre garden. Cauliflower, artichokes, brussel sprouts bigger than my head. They have done an incredible job on this healthy haven....... and it s fun pairing wine with the food.

Traveling Localvore: Slice of Pie in the Sky

2010-04-03T17:11:00.000-07:00

Well, the verdict is in....(My traveling Localvore Challenge)

The challenge was tougher than expected. The reason why? Being on Reserve can get tricky.

I was called to be at the airport for a standby call out at 5 AM on April 1st. Yes, I know it's April Fool's Day, but this was the reality and definitely no joke! So, I awoke at 2:30ish, got dressed and headed out. I arrived at the airport and checked the computer to find I had a 3 day trip. Gone for 3 days with only a small amount of "local food." I started the early morning before leaving home with a blueberry, strawberry (local) smoothie. As the day moved on, I stayed true to local food. But, once I arrived at my hotel room, I was guess? STARVING!!!!! I had to have a salad with protein (not local, and I could definitely tell) and I did. So, yeah, messed up some, but was expecting to. I am human. I did okay for the first day of my trip. My day was very long and after evaluating my nutrition, calories, etc. ,I realized I need to eat more when I work. Always something to work on!

Shopping Day is Here!

2010-03-28T19:30:00.000-07:00

Photo Courtesy David Shankbone Wikimedia

It is count down to local eating in the skies. (Refer to previous post Travel Journals) The month of April I will be "on reserve", which means I call for my assignments. There said, this will be more of a challenge than planned. Today, I went to the local farmer's market, the Marin farmer's market, to be exact and with list in hand, I began to purchase edibles for my first trip, which should be April 1st.

Boiled eggs are easy to carry, so I purchased Petaluma, Ca. Hillcrest Farms extra large organic eggs, 6 to be exact. Good protein!
Yams I love, so definitely 3 yams were purchased. The farm was from Merced, Ca.
Greens, lots of them, along with carrots, celery and the most beautiful dill on the planet. This was all from a local farm called Her Farms around Fresno, Ca.
The tangerines looked happy today, so thought since the season is coming to an end, I would throw a few in the canvas tote. They were from Peredez Farms from Exeter, Ca.
Almond butter, local organic bing cherry jam with a couple slices of Sacramento whole wheat bread will be a good staple for those nights that Iget into my room at midnight, after a 12 hour day. The bread is baked in Davis, Ca. but wheat comes from Sacramento, Ca. The almond butter is what I am looking forward to tasting. Massa Organic SMOOTH Almond Butter!
The Bing Cherry Spreadable Fruit is from Lagier Ranch, Escalon, Ca. Sounds delightful!
Oh! I can't forget the Marshall's farm honey, wine country wildflower honey. I like this local brand honey alot and buy it frequently. it will be perfect in my morning tea, which is Mighty Leaf's California Fields--a mixture of green and black tea, sunflowers and rhubarb.
So, there are still a few things left, maybe local beans ( Rancho Gordo) and I will check Green String Farm which is right up the street for last minute buys.
WISH ME LUCK!!

Travel Journals Coming in April

2010-02-17T16:12:00.000-08:00

April showers brings May flowers........... But for me, I will begin my daily or weekly updates on my attempt to be a localvore while traveling the friendly skies.

My Tentative Plan:

While traveling on my 2 or 3 day trips as a Flight Attendant, I will be bringing all local food surrounding 100 miles around Petaluma, California.

I will tell upfront if I cheat or just couldn't do it for some reason.

I will not give up my green and black tea blend. I purchase it locally,but I am not sure where it is from.

I plan to journal daily and write down every food item.

I will probably purchase most of my greens and fruit from Green String Farm, Petaluma, Ca. or Marin Farmers market. ( close to my house)

I will list where I buy my food. If there is a local market on my travels, I will eat local food at that location.

I will not let you know my trip itiniery, but Iwill let you know where I have been.

I will tell all the obstacles that I am faced with.

Any questions, comments or suggestions, please feel free to let me know!

Lat Monday in January

2010-01-27T11:58:00.000-08:00

They say, the last Monday in January is the day.........

The day that most people are depressed.

Why? you may ask.

Well, most of us have had it with gloomy weather and shortness of days.Most of us have the old Christmas bills coming in, one by one or should I say, stacks by stacks and SAD syndrome has affected us all. What's a girl to do?

Have you ever heard the phrase, Don't sweat the small stuff?

Well, that is really what it is........it's the small stuff.

It's not death, illness ( for most of us, anyway) or tragedy.

It is life and we should embrace the cold, the rain and SAD and keep the chin up!

Yes, easy for me to say...well, maybe!

This is the time of year to regroup our thoughts, change our exercise routine (like kick it up a notch) alter our diet and add a few acts of kindness. It is a good time of year to throw out the old, like old clothes that we haven't worn for awhile, throw away knick knacks that have been collecting dust and throw old, negative images, thoughts and reactions out the door!

So, I challenge all to try this new leaf on life.

Before we know it, the daffodils will be springing up!!!! Life is good once again.

I can't stop eating sunchokes

2010-01-16T10:21:00.000-08:00

At first, I thought it was hunger, but my lunch was only an hour ago. On a whim, searching for oddities in the fridge, I discovered a few well, maybe 15, sunchokes. I roasted them, added some olive oil and a tiny bit of real butter, threw a few pinches of salt and pepper to barely season them and threw them in the oven for about 45 minutes. Wow....so good!

For some, the familiar moniker of this tuber might be the Jeruselem artichoke--a homely little root that seems to be overlooked at the produce aisle.

So, lets get right to the root of the matter ( just had to throw in the pun) Some may say, why eat a vegetable that has to travel all the way from Jeruselem? Eating local, this is not!

According to wisegeek.com, it is not from Jeruselem after all. It was in existence back in the early 1600's. It was actually a staple for native americans since it grew like weeds. The French explorer, Samuel Champlain carried back to Europe, hoping it would be cultivated in the Mediterranean region. The Italians called it "girasole articicco"which meant sunflower artichoke.

By the time Americans got a hold of the name, it turned into Jeruselem Artichoke.

It could be considered a cross between a ginger root and a potato and the knobby little globes have many nutritional goodies. They are packed with minerals such as magnesium which we don't get much of anymore, iron and potassium. They bring that friendly bacteria to the gut along with being low in calories.

So, be daring. Pick up some sweet, nutty flavored sun chokes next time you are wandering the produce aisles. If anything, they will provide the dinner table with good conversation!

Cheryl's 2010 Chronicles

2010-01-14T09:05:00.000-08:00

January 14, 2010
Time to blast off 2010 resolutions! Yes, I realize it is the 14th of January.....Hey, I've been busy and I am not perfect. Well, back to the subject....resolutions.....I have a few left over from 2009 that I still have in the fire, but it's all about practice.Practice should be about never practicing to be perfect. Who wants "perfect", anyway? Flaws are good. Flaws are real!
Speaking of perfect, Earthbound Farms has the most incredible cranberry and pecan granola.
And organic. I do like my made- from -scratch Cheryl's cherry granola, but this one is to die for.
It has a sweet yet nutty crunch packed with healthy ingredients. Lots of vitamin C, some iron and a solid fiber intake. YUM.
Oh yeah, back to resolutions.....What were they last year that I still need to work on? Maybe, it's the memory that needs work here or is it that "I'm stuck in that denial cube"
again. Any good supplements out there that improve short term memory loss?
If there were any resolutions still stuck in my head from last year, I am sure they are somewhat important....like being a better person! Let's stick with that and move into 2010 FAST!!!!!

Cut sugar with yacon

2010-01-13T16:24:00.000-08:00

Low calorie sweetener adds nutritional benefits...
http://www.associatedcontent.com/article/2571019/cut_sugar_intake_with_yacon.html?cat=68

Avoid Migraines During the Holidays

2009-12-03T16:34:00.000-08:00

http://www.associatedcontent.com/article/2443786/tips_on_how_to_avoid_letting_the_holidays.html?cat=5

Elderberry, Epicor and Olive Leaves

2009-11-20T14:42:00.000-08:00

Think a shot is the only solution for cold and flu?
Try other natural alternatives this season to boost the immunity!

Miso healthy

2009-07-23T19:12:00.000-07:00

Preventing colds while flying

2009-07-12T19:57:00.000-07:00

Air travel is the perfect storm for catching a virus. Blankets and pillows that are placed in the seats of airplanes sometimes have not been sanitized for each flight. Cabin pressure exaggerates stomach issues and viruses. Blood takes in lesser oxygen and gasses in the body tend to expand due to cabin pressure and altitude.
Here are tips to stay healthy during a flight:
Drink plenty of liquids. Before departure, drink eight to twelve ounces of pure, filtered water. It is easy to drink and drive – that is, drink the water on the way to the airport. Sip four to eight ounces per hour during the flight. A sip seems like nothing at all, but constantly hydrating the body is better than the shock of drowning yourself with twenty ounces later. Sugary carbonated beverages along with a heavy meal will give a bloated feeling. Gasses expand in the body with elevation and cabin pressure changes.
Pack medications and supplements in a bag that can be carried onto the plane. Have it accessible just in case it is impossible to get out of the seat. If taking medication, it is a good idea to carry a medical history with the name each of the drugs plus the dosage being taken. Carrying an empty bottle to refill with water is also a good idea. Once on the aircraft, fill the bottle and also have it accessible at all times.
Supplements are essential for travel. Powdered vitamins that can be added to water are perfect, especially if they contain 1000 mg. of vitamin C. Many flyers swear by Airborne, a dissolving tablet containing vitamin C, Echinacea and other herbs to stave off colds and flu bugs. Rescue Remedy by Bach Flowers is an essence to calm nerves before and during the flight. Sovereign Silver nasal spray is great because it wards off bacteria. Silver has been used for centuries as a disinfectant and was used before antibiotics came around. Usually taken under the tongue or with water, dosage can vary. If taking other medications, it is probably best to check with the family physician before taking colloidal silver. An acidophilus capsule keeps the immune system strong by keeping the good bacteria in the gut, especially while traveling. They now come in a capsule that does not need refrigeration so it is simple to carry in the purse or bag. 80 percent of all diseases begin in the gut so it is important to keep the gut healthy.
Packing a bag of healthy snacks is probably one of best things to do while away. Good protein like almond butter or hummus along with vegetables and quality fruit pack easily and keep the blood sugar stable. Nuts and seeds are perfect and a good quality chocolate satisfies the sweet tooth.
Stretch the morning or day of the trip. It helps circulate the blood and keeps the body limber throughout the flight.
Smile and enjoy your trip. Keeping a positive attitude will keep the body relaxed and arrival at the destination will seem effortless!

Healthy Tips for the Blues Traveler

2009-06-23T16:03:00.000-07:00

Frequent flier miles got the body out of whack? Many of us are flying, gaining all kinds of miles as loyal customers for the airlines while also gaining a few pounds along the way. Traveling not only upsets the body clock but can also trigger aches and pains. Dehydration plus eating poorly while traveling plays havoc with the body. Frequent travelers do have some options. It is just a matter of making a few smart choices.
Here are some healthy strategies to keep in mind for the next time air travel is in the itinerary:
Preparation—Once the destination of a trip is established, plans when and where your meals will be eaten. Make a list of foods you like to eat during your flight or after you arrive at your hotel. Keep the food you bring along simple.
Cost—Try and shop for travel food when arranging a weekly grocery run. This saves time and money. Toting your own food will decrease your travel budget since eating at airport kiosks and hotels can be pricey. In the long run, bringing healthy food from home will slow down the costs of medical visits.
Time—A small tote of edibles from home will take time to prepare but it is worth it. Organization will keep you focused. Lists are an excellent way to decide what to bring. Also have a certain time of the day for packing your “fly away bag.”
Network—If you travel frequently with the same colleagues or friends, discuss healthy food to bring. This offers a chance to share each others food. A recipe exchange can be set up for healthy dishes that pack well.
Setting an example by bringing healthy fare goes along way. Setting the tone for good healthy food will be noticed by co-workers, children and family.
Here are some healthy bites to fill your tote:
Hummus with raw vegetables
Boiled eggs
Miso soup packets
Good quality cereal with low fat, almond or soy milk.
Quinoa, whole grain or couscous salad
Baked yams; add nuts
Always drink plenty of pure, filtered water while up in the air or sip on a nice herbal tea. Peppermint tea is great for digestion and very soothing.
Embark on a journey with smarter food choices and practice nutrition on a daily basis. Ultimately, altering air fare will set you on a path to optimal health.

Healthy Food and Backpacking

2009-06-23T15:44:00.000-07:00

Have some serious time off this summer and searching for ways to have fun with some intense exercise and good food? Try backpacking through some of the 800 hiking trails in Yosemite National Park. Established around 1890 as one of the first national parks of our nation, the park’s captured beauty and grandeur make it difficult to stay for just a couple of days. Granite peaks and lyrical streams provide the perfect background for the serious backpacker. Fee free weekends are happening July 18-19, as well as August 15-16 this summer. What a great time to take advantage of this scenic wonder!
Before going, preparation is essential. Amassing the right amount of food and also the right quality of food will mark backpacking a breeze. Keep in mind that practicing nutrition on the trail is just as easy as staying healthy at home. For novice backpackers, it is good to know that backpacking requires about 500 calories per hour and the high performance exercise will, without effort, use up most of the daily sodium requirement. Exerting over 2500 calories per day, it is necessary to eat plenty of protein to feed the muscles along with the right amount of carbohydrates and the right kind of fat. It is also crucial to keep the blood sugar balanced.Also, hydration while hiking on the trails is vital, so it is important to plan how much filtered water will be necessary. Most dehydrated or freeze dried food will require water, so it is important to plan that amount into the total amount of water needed to be filtered for the entire trip.
Here are some different food items available for the healthy backpacker:
Dried soups and dried hummus – provide plenty of fiber and good carbohydrates.
Vacuum packed tofu – does not require refrigeration and an excellent quality protein.
Justin’s Nut Butters – conveniently packaged in one serving packets. Nut butters are perfect to spread on pita bread, whole wheat lavash bread or whole wheat crackers.
Packets of wild salmon – Sea Bear Alaskan Wild Salmon packets require no refrigeration. They are fully cooked and very moist and flaky. This is a terrific way to obtain those essential fatty acids.
Mary Janes Farm Outpost Pouches – organic pouches of oatmeal, pancakes and other main entrees fit nicely into any backpack. The pouches are 7”by 8 5/8”and made without any foil. They have expandable bottoms so food can actually stand on its own while cooking. Other brands carrying organic food are Mountain House and Backpackers Pantry. Backpackers Pantry will provide a portion of every sale toward organizations dedicated to preserving the planet for future generations.
Trail mix – there are plenty of good brands of trail mix available. A quality trail mix will provide plenty of protein, carbohydrates and quality fats. Trail mix will stabilize the blood sugar between meals and it is very satisfying.
Don’t forget filtered water. Sipping every hour on water will keep hydration flowing through the body. Coffee or caffeinated beverages are not thirst quenching and also work as a diuretic, so it might be a good idea to leave the java behind for a few days.
Yosemite National Park has much to offer and is the perfect summer get away. The best part about backpacking is to allow letting go, breathe the fresh mountain air and realizing the beauty of nature should never be under estimated.