Are you a BRANCH or BARRIER?
Branch: grows from the trunk or from a bough. It can divide into one or more subdivisions working in conjunction with and as an aid to its environment; is a tributary and allows for extension, expansion, creativity, growth, new directions.
Barrier: an obstacle impeding access, circumstance, communication, movement and forward progress; whether tangible or intangible; a hindrance to positive outcomes.
We dive into the many areas of healthy benefits of HUmic Acid Mineral, reported by Dr. Josh Axe.
Life Changing Benefits and Uses of HUmic/Fulvic Acid MINERAL.
HUmineral Healthy Share information for 2016:
- Improving Gut Health and Immune Function – April Message
- Boosting Digestion and Nutrient Absorption – May Message
- Protect Cognitive Health – June Message
- Improve Detoxification – July Message
- Free Radical Protection – August Message
- Energy/Stamina Production – November Message
- Repair/Protect Skin Health (Our largest organ) – December Message
Eat From The Heart
Thank you for your questions, comments and sign-ups on our Eat From The Heart program. Brochures go out April 15th.
Valerie contact: Valerie@humineral.com
Eat From The Heart sign-up or additional questions 888-765-0087.
HUmic MINERAL | Gut Health
Here at HUmineral, our mission is health, through nutrition; specifically MINERAL nutrition, as all our Hu-Healthy followers know well. Humic MINERAL is a FOOD in supplement form. HUmineral product is 100% chemical free, USA product and non-GMO.
Our next few HU Healthy Shares, will bring you information from Dr. Josh Axe and his reports on the health benefits of Humic/Fulvic Acid MINERAL for several areas of health. This month we will look at Leaky Gut and the road to Good Gut Health. A healthy GUT is essential to overall health.
Life Changing Benefits/Uses of HUmic/Fulvic Acid MINERAL
reported by Dr. Josh Axe
Improving Gut Health and Immune Function
Humic and Fulvic acids contain a plethora of nutrients that improves gut health, including: trace minerals, electrolytes, fatty acids, silica (which boosts collagen synthesis), pre-biotics and probiotics. These help nourish the digestive tract and also boost the ability of “good bacteria” to repopulate and form a healthy “microbiome” environment. We need a strong digestive system to build immunity, help control hormone production, regulate our appetite, reduce our stress response and much more. As a result of gut permeability (when particles are able to escape through the gut lining and enter the bloodstream where they should not normally be), inflammation is triggered and autoimmune reactions can occur. There is some evidence that consuming humic/fulvic acid mineral promotes a healthy intestinal tract and immune system (digestive disorders and other issues, including: SIBO symptoms, small intestine bacterial overgrowth, inflammatory bowel disorders, bacterial infections (respiratory, urinary tract, etc.), or the flu and common colds.
HUmineral Humic Acid Mineral products are 100% RAW, Vegan, Chemical free, undiluted, USA product. Gluten, Soy, Dairy, Nut, Wheat, Sugar FREE, and non-GMO. Available: Liquid, Vegetarian Capsule and a Face/Skin/Hair Body SKIN SPRAY for all ages.
Kiefer D, Ali-Akbarian L (2004). “A brief evidence-based review of two gastrointestinal illnesses: irritable bowel and leaky gut syndromes”. Alternative Therapy Health Medicine 10 (3): 22-30.
Pike, M. G.; Heddle, R. J.; Boulton, P.; Turner, M. W.; Atherton, D. J. (1986). “Increased Intestinal Permeability in Atopic Eczema”. Journal of Investigative Dermatology 86 (2): 101-104.
Humbert, P.; Bidet, A.; Treffel, P.; Drobacheff, C.; Agache, P. (1991). “Intestinal permeability in patients with psoriasis”. Journal of dermatological science 2 (4): 324-326.
Vaarala O, Atkinson MA, Neu J (2008) ‘The “Perfect Storm” for Type 1 Diabetes The Complex Interplay Between Intestinal Microbiota, Gut Permeability, and Mucosal Immunity’, Diabetes Journal, (57)10(2555-2562).
Z Liu, N Li, J Neu (2005) ‘Tight junctions, leaky intestines, and pediatric diseases’, Acta Paediatrica , 94(4), pp. 386-393.
Maes M, Leunis JC (2008) ‘Normalization of leaky gut in chronic fatigue syndrome (CFS) is accompanied by a clinical improvement: effects of age, duration of illness and the translocation of LPS from gram-negative bacteria’, Journal of Neuro Endocrinology, 29(6), pp. 902-10.
Visser, J (2010). Tight Junctions, Intestinal Permiability and Autoimmunity Celiac Disease and Type 1 Diabetes Paradigms. PubMed.
HUmic Hydration for Nutrient Absorption
Healthy tips to experience more sunshine days and less anxiety.
Seasonal Affective Disorder, S.A.D. This is a vitamin D deficiency. We only make vitamin D from late March through October depending on where we live. Between October and the end of March, the suns rays are too low in the sky for us to make our own.
Those of darker toned complexion and those living in the Northeast U.S. are the most prone to the condition but nearly everyone gets it because we can only store 3 months worth of vitamin D in our bodies. So, by the end of December through March everyone is deficient. One of the deficiency symptoms of vitamin D is depression.
The highest rate of broken bones occurs during this December-March window, despite the fact that there’s less out-door activities during this time. This is also the time when most suicides occur, January through March.
5-HTP:(5-Hydroxy-tryptophan) – A naturally occurring amino acid and precursor; and metabolic intermediate in the biosynthesis of neurotransmitters, serotonin and melatonin, from Tryptophan. Serotonin levels in the nervous system are essential for many aspects of our daily lives: responsible for feelings of well being and normal sleep patterns. Serotonin plays an important role in controlling anger, aggression, body temperature, mood, sleep, human sexuality, appetite, and metabolism. Obesity, PMS, migraines, depression, anxiety, insomnia and addictive behavior have all been associated with low levels of serotonin.
So, if you have ever experienced the rush of nonstop “to do’s” syndrome: never enough time between work, kids, family, school activity, traffic clog, getting car serviced, going through divorce, planning a graduation, a dinner party or a trip and you find yourself having a “less than sunny” moment, day or week (because we all do at times), pick up bottle of 5-HTP, and Vitamin D for your cupboard. Usually 4,000 IU per day is good. Take your Vitamin D with a meal that contains some fat. If you don’t take them with a meal that contains fat, they won’t absorb properly. Usually you will notice a difference within a few days.
**If you are one that takes pharmaceutical anti-depressants, (SSRIs), such as Prozac, Lexapro, etc., you should NOT supplement with 5-HTP as it could result in too much serotonin in your system.
**HUmineral HUmic Mineral aids absorption. See our BLOG on water, collagen, absorption and hydration.
HUmineral: Hydration and Nutrient Internal/External
Valerie Rutherford, HUmineral Trainer
Eating From The HEART
A program to empower and keep us mindful daily.
This fully customized program is not another diet, but a long-term “daily” LIFESTYLE changer. For all you HU Healthy followers, you know HUmineral’s motto is Healthy is a LIFESTYLE. There are no start and finish dates. Only DAILY healthy choices for everyday life to keep you on track and achieving the best YOU.
You will receive, a one-on-one nutrition coaching session, a customized food shopping list, healthy alternatives will be provided for allergens, and gluten, soy, dairy intolerances, recipes for health and more. For further details and information, email Valerie@humineral.com or 888-765-0087 to request mailed information.
You may view Humineral’s website for Eat From The Heart testimony or go here Eat From The Heart Testimony.
STAY TUNED AND IN TOUCH: We will be bringing you more information and healthy life choices available through HUmineral, from Yoga goods to healthy eats!
|M.u.s.i.c – Pursue your Healthy Beat|
State To State Band
Music has brought individuals together for centuries. Whether in the living rooms and basements (if you are an east coast or mid westerner) of our homes or one of our nations many concert venue halls world wide. Music can be calming, healing, motivating, thought provoking, uplifting …no matter the genre, everyone can find their beat. And lets not forget dancing to music is not only fun but a great form of workout. Thus the surge in zumba, merengue, ballet, ballroom and other dance styles offered in studios and fitness establishments.
I am always incredibly filled with joy when I get to experience a persons deepest genuine passion and talent, and get to see them actually pursuing it. Some, so unassumingly but daily and passionately. This was Andrew Orvis, Health Nutritionist Manager at Rainbow Acres in Culver City, CA. I had no idea he was a musician, he has always been extremley health focused in our communications over the years. In a recent visit and interview with Andrew, he shared his “other side” (which we all have, and are hopefully tapping into or will, sooner than later). Andrew first became involved in nutrition while attending music school in Boston (Berkeley School of Music). He needed a position to get him through school and started working at the local Whole Foods, where he eventually ended up in the Nutrition Department. After which he worked for an established Supplement Manufacturer as a consultant and educator before landing is current Health Nutritionist post at Rainbow Acres in Culver City, CA. In addition to Andrews holistic skills, he is one of the founding members of State To State Band.
You may peruse the following links for more information on State To State;
Since releasing their first LP, No Bounds, in 2014, State to State have established themselves as flag bearers of atmospheric rock, while looking to create a new path for themselves in a landscape forged by bands like Muse, Radiohead and Interpol. On limited tours of the west coast, they brought a stadium-sized sound into smaller venues and left audiences from San Diego to Seattle, converts to the cause. In addition to recent residencies at The Hotel Cafe and The Viper Room, out of Los Angeles, CA and outdoor events like Eat See Hear & Showtime’s Street Food Cinema, they are busy enlisting new recruits at venues throughout the southwest and beyond. The dynamic landscape of ambient guitar textures, anthemic riffs, and haunting melodies from vocalist/guitarist Shea Stratton, and guitarist, Andrew Orvis, is well navigated by the authoritative rhythm section of drummer, Feudor Lokshin, and bassist, Patrick Morgan.
“My Little Phony” is the first single off of their forthcoming EP, Motives, which was produced and recorded by Grammy-nominated Producer/Engineer, Ian MacGregor (Katy Perry, Twenty One Pilots, All-American Rejects, Ariana Grande) at Greg Wells’ Rocket Carousel Studio in Culver City, CA. Motives will be available digitally and physically on Feb. 5th, 2016. With tour dates in the works throughout 2016, they have their eyes set on the rest of the country.
State to State Band participated in a crowd-funding campaign for their new EP that releases on Feb 5th, so the public could pre-order the new record, purchase T-shirts and other merchandise to help them fund the making of the record. State To State donated 10% of the funds earned beyond their goal, to “Musicians on Call” – a charity that provides live music to the bedsides of hospital patients that would not have access otherwise. Talented and caring, we love this at HUmineral.
Stay tuned and in touch for more HU-Healthy Shares, information on our “Eat from the Heart” program with Humineral fitness training specialist and dietician Valerie Rutherford, and Hu-Healthy tips and products for healthy lifestyle (nutrition, travel, fitness, music and more), every area for every body. And the beat goes on …….
Candice’s Corner – Always On The Move
HEALTHY is a lifestyle and multifaceted.
Graceful, healthy aging involves;
looking forward with hope and
a purpose, separate of ourselves.
Stay Active I Keep Learning
Seek and Live Your Purpose
(Mentally and Physically)
Celebrating BFF Kellie’s, move to Utah, Park City ski slopes… here we come!
on your next
For many, it’s DETOX time as we begin a new year. Most of us live in urban areas, so that with every breath, we are exposing our body to toxins. Every day, as we breathe, we take in toxins. CLEANSING our systems… ALWAYS important! To assist our Hu-Healthy pursuers, we are offering a $10 discount on our Zeolite daily Detox/Cleanse (w/HUmic Mineral), throughout February.
Please call 888-765-0087 for discount. It is not offered on-line.
Additionally, to all our new Hu-Healthy Texans in the Austin area, we are offering a free one-hour in-studio workout/nutrition class in our Austin, Texas studio with Valerie. Offered through the month of February.
Email Valerie@humineral.com for your appointment.
|Offer Expires: February 26, 2016|
ADD, ADHD, Autism,
Alzheimer’s, Gluten intolerance; Ring a Bell?
Today, a growing factor in our society for children and adults.
Have you or your kids felt “cloudy” or “fuzzy”, been rushed in the morning, afternoon and evening, juggling school, work, activity, general routine and just not quite paying attention, forgetful a little less focused (or in some cases a LOT less focused) and lacking energy? Well, no wonder with all the pollutants and toxins we breathe, eat and that seeps into our bodies via our skin, our largest organ. Additionally we can take in toxins via vaccinations, having had poor dental work with old metal or mercury fillings, increasingly unhealthy diets due to boxed, preservative and the fast food frenzy we can often find ourselves sitting down to, or eating on the go, for at least 2 meals a day.
These boxed, preservative and fast foods offer little in the way of nutrition and more importantly – a serious lack of MINERAL nutrients, which are absolutely necessary for proper health.
Most of us are familiar with the regular vitamins. However, did you know Vitamins DON’T WORK without MINERALs present in the system to TELL THE VITAMINS HOW TO WORK? Did you know that Minerals can detoxify, cleanse and help with attention issues?
Minerals are the carrier of the important nutrients we consume. Minerals are like the SPARK plugs that activate VITAMINS in the body.
Most of us know about calcium or magnesium (which many are deficient in today). But do you know about Beryllium, Bismuth, Boron, Bromine, Cadmium, Calcium, Carbon, Cerium, Cesium Lithium, Lutetium, Manganese, Molybdenum, Neodymium, Nickel, Niobium, Osmium, Palladium, Phosphorus, Platinum, Potassium, Praseodymium, Rhenium, Rhodium, Rubidium and Selenium? These are just some of the MINERALS the body NEEDS in order for proper function.
In the case of calcium and magnesium: did you know calcium and magnesium are fundamental nutrients. They have a crucial effect on cellular health. They must balance each other in order to experience good health. Calcium allows muscles to contract and allows blood to clot, magnesium allows for muscle relaxation and blood to flow smoothly. Balance of these two minerals are crucial and Humic/Fulvic Acid minerals contains both these major minerals, in addition to over 70 trace MINERALS the body requires.
How can we achieve getting more MINERALs in our diets and eat healthier? Start with a balanced diet; we’ve all heard this before – right? However, if you make your side and your main dish with fresh ingredients and serve plenty of GREEN, you’re on the right track.
+Magnesium: (a common major mineral deficiency): Apples, Apricot, Avocado, Bananas, Baked Potatoes, Broccoli, Brown Rice, Cantaloupe, Figs, Grapefruit, Oatmeal, Peaches, Navy/Lima Beans, Spinach, Salmon, Tofu, Yogurt
+Lithium: Beef Liver, Green Leafy Veggies, Legumes, Seafood, Whole Grains, Yeast
+Manganese: Pineapple juice, tea, cocoa, apples, apricots, peaches, fig, cantaloupe, grapefruit, green leafy vegetables, salmon, soybeans, tofu.
+Potassium: Avocadoes, bananas, baked potatoes, tomatoe sauce, papaya, lima beans, cooked pumpkin, watermelon, kiwifruit, sardines, flounder, squash, broccoli, pinto beans, pomegranate.
A Powerful complete MINERAL complex Nutrient feeding the Body & Cell for a HEALTHY Immune System
70+ Organic Plant-based minerals, delivering anti-oxidants and electrolytes; HUmic Minerals are a broad-spectrum anti-viral that contributes to a healthy immune system, hydration, enzyme production, muscle/joint function & aids other organs within the body. Theses minerals are special, because they deliver minerals in organic form, can bind inorganic minerals, so they cannot act as destructive free radicals within the body, thus making them bio-available for the body where needed. This prevents build-up of unused inorganic minerals, which can cause free radical damage and a host of other health conditions.
BENEFITS: increased energy, focus, stamina (also at workout), ph balancer, regulated hormones, muscle stimulation, alkalizing, detoxifier, aids good cholesterol, antioxidant provider, fights free radicals, aids better sleep, aids in joint and muscle health and overall wellness at cellular level.
What is HUmineral ZEOLITE Daily Natural Detox/Cleanse Mineral?
A – A Daily and complete cleanse, head to toe – Zeolite is Volcanic Ash, which forms a molecular trap that has ability to selectively sort molecules, based on size.
Q – What does Zeolite do in the Body?
A – The body under normal circumstances picks up through foods, the environment and various other sources of contamination, heavy metals that are not in an organic form which can be assimilated and/or excreted by the body. These metals can have toxic effects and are generally very destructive free radicals. Zeolite has been shown to capture and help eliminate these inorganic metal ions through the body’s natural detoxification process.
HUmineral RAW Zeolite Mineral is a combination product. While supplying zeolite to help remove potentially toxic metal ions from the body, HUmineral product also contains Humic/Fulvic Acid Mineral, supplying over 70 organic major & trace minerals in organic form which replenish necessary minerals to the cell, restoring focus and balance to the body.
BENEFITS: Naturally assist the body’s own detoxification processes. Cleansing the body, head to toe.
HUmineral Product is all RAW, Vegan, Gluten, Dairy, Wheat, Nut, Sugar, Salt, Soy and GMO-FREE
INTERNAL HEALTH = EXTERNAL SHINE
Time for “CHANGE”
When Healthy INTERNALLY, We Benefit EXTERNALLY!
Changers, for me, have meant adding to or removing from, to increase health, balance, meaning, education and joy in my life, professionally and personally. Every year I contemplate two “changers” I find if two are identified, and only one is achieved, we’re still ahead. I invite you to try this as you start a new year. It is a positive gift to self. The change/s could be internal or external with the goal being to commit to a change that improves your life somehow.
One year a “changer” for me was to get back to reading. I used to read a dozen books a year and at some point in conversation with a friend, realized I had not read a book in almost 3 years. I was appauled and thought how could this be …..life! Within two weeks, I started a book club to jump start me, and made myself “club secretary” (to be accountable to stick with it). I read 11 books that year and am still enjoying being back to reading, 12 years later; even though in year 2 the book club discontinued. We must be committed to our goals.
Here’s a good night stand wind down …
In need of a good book with a good story to redirect the mind as you power down for the night? This is a GOOD one. Some nights, for me, present a challenge to feel tired and fall asleep. This historical 600ish page novel, set in 14th Century offers drama, politics, romance and more. Even in the denser areas of this book, each night I could not wait to read and did not want to stop. It’s long, involved, emotional and takes you away. This is why I enjoyed it. I totally escaped my normally busy mind, every single night (always delivered a good wind down and deep sleep). Thoroughly enjoyed!
One of my 2016 Changers is food based. Dinner parties with more substitive raw/vegan servings has been on my list. I am finally going to know more on the preparation of raw and vegan with the assistance of 118 Degrees and their raw food education classes. I have mastered every kind of SALAD and many basics. I met Sharyn in New York at a holistic conference a few years ago, purchased her book, “The PURE CURE”, and have enjoyed getting to know her, and experience her continual growth, and constant and infectious passion for “health as a lifestyle” which is right in line with the HUmineral mission.
Sharyn Wynter’s is an author and naturopath with more than 30 years experience in health and wellness. Internationally recognized for the regenerative program she advocates, Sharyn leads a lifestyle based on raw, whole-food nutrition and toxin-free living. She is the author of the highly regarded guide to toxins in the living environment, The Pure Cure: A Complete Guide to Freeing Your Life from Dangerous Toxins. As a part of her commitment to healthy, raw food, Sharyn is co-founder/co-owner of the raw food restaurant, 118 Degrees, a 100 % plant-based restaurant, offering meal plans, catering and wellness education; where everything is made from scratch and prepared with the finest organic, non GMO ingredients (NO dairy, gluten, soy or animal products).
Sharyn is a popular motivational speaker and a regular columnist for the Beverly Hills Times Magazine. She is the recipient of the Naturopathic Doctor of the year award from the Qi Gong Congress (2011) and the Lifetime Achievement award from the Amazing Women Organization (2010). Dedicated to the empowerment of others, Sharyn is committed to being a healing influence and to saving Mother Earth.
118 Degrees Raw Restaurant and Wellness Cynosure
Southern California, west valley, welcome 118 Degrees’s grand opening of it’s Tarzana, California location on January 18, 2016. A raw vegan restaurant chain, started in 2006 in Orange County, CA, with a focus on cuisine entirely plant-based, made from fruits, vegetables, nuts, seeds & sprouted grains-all prepared at 118° or lower to preserve valuable nutrients. 118 Degrees is 100% dairy free, soy free, wheat free with high enzymes, vitamins and MINERAL nutrients! The Tarzana location offers a cozy indoor/outdoor patio eatery, nestled in the heart of the renovated Tarzana Village.
Additionally, they offer wellness education, catering, meal preparation and raw and vegan food cooking classes. From raw desserts and baked crackers to sandwiches, like their Surfer, made of smashed avocado, kale and marinated daily fresh vegetables. If you have ever wanted to learn more about raw and vegan food (cooking and eating), preparation, equipment and the “how to’s” for at home raw cooking, you may visit, www.118degrees.com. 118 Degrees is offering a “grand opening” special for their cooking classes through January 31st, 2016. $35 a class and you may bring a guest.
An informative presentation will be given by Chef Jenny Ross & Naturopath Sharyn Wynters on how to use raw, living foods as a healing force in a modern world, and 5 easy ways to integrate raw foods into your daily lifestyle.
Wednesday January 20th, 2016
6:30 – 9:30 PM
Wednesday February 10th, 2016
6:30 – 9:30
Sunday February 21st, 2016
6:00 – 9:00
Class will include tasting of menu items and a book signing following the event.
To register for classes or for additional information on 118% locations and events, 118 Degrees Cooking Class and Book Signing
Guests Who Are Coming To Dinner!
Yearly, I will get a call somewhat out of the blue asking if I am serving dinner for the holiday/s. Then comes the statement “I’m not sure what I am doing or where I will go”. Immediately I invite them and I have another dinner guest.
Many people, for various reasons love an invite at times. We may not be aware, because we view most in our social circles as “having family, friends” or committed to a yearly habit for the most part. It does not occur to us to extend an invite or to be aware that someone may not have a place on a particular holiday. Maybe they are not traveling home, or the usual place of celebration has decided to travel themselves or take a hiatus one year. Everyone needs time off.
Having guest (and being a guest), besides immediate family, is one of the most positive highlights of many of my celebrations. Check your bases and if you can include and extend an invite, you will be spreading so much joy. You WILL be making a positive difference.
Another way to share your celebration, without having the work of another place setting (which can tip the scale for some), is to have a dessert bar (and if you wish, call it a dessert/cocktail bar), “after the main dinner”, invite friends that had dinner elsewhere. This is a great way to really “get to know” and share time and your holiday experience with extended family, friends, work acquaintances or other social circles difficult to find space for in our regular scenarios. And isn’t this what the season is all about? And who says we can’t continue the sharing after the season with the occasional get together… a great way to stay connected.
Enjoy all your celebrations.
Love + Joy + Peace + Patience + Kindness
In order to help someone, you don’t need to be perfect, brilliant, wealthy, beautiful, geographically desirable, single, married, 21 or 81.
You just need to CARE.
Laura Silveira – Colinas de Garzón – Extra Virgin Olive Oil
Here’s a treat for SO many purposes in the kitchen, now and after the holiday season. My beautiful friend Laura introduced and has been providing me with this delicious “light tasting” olive oil made in Paraie Garzon, Maldonado, URUGUAY. It is made in an Olive Oil boutique spanned over 4,100 acres, since 1999.
- MARIO SOLINAS 2013, (Madrid, España)
- Colinas de Garzón Trivarietal: Finalist / Ripe Fruitiness *FLOS OLEI 2010 – 2011 – 2012 & 2013 (Rome, Italy)
- Colinas de Garzón Trivarietal: Inclusion in the guide of the best Extra Virgin Olive Oils Worldwide *WORLD’S BEST OLIVE OIL – N° 6 of Ranking Of the World’s
- Best Oil Mills 2012 – The Best Oil Mills Non European *ITERNATIONAL OLIVE OIL COUNCIL (IOOC)
- Inclusion in the guide of the best extra virgin olive oils in the world *LOS ANGELES EXTRA VIRGIN
- OLIVE OIL COMP. 2009 & 2010 – Colinas de Garzón Trivarietal: “Silver Medal” (2010) *L’EXTRAVERGINE 2009 (Rome, Italy)
- Colinas de Garzón Bivarietal: “Bronze Medal” (2009 and 2010)
- EXPOAZEITE 2010, 2011 & 2012 (San Pablo, Brasil)
- Colinas de Garzón Coratina: “Silver Medal” (2011)
- TERRAOLIVO 2010 (Jerusalem, Israel)
- Colinas de Garzón Bivarietal: “Prestige Gold” (2010), “Great Prestige Gold” (2011 and 2012)
- Colinas de Garzón Corte Italiano: “Prestige Gold” (2012)
If you are a retail outlet and would like to carry Garzon Olive Oils, you may contact: Laura Silveira – firstname.lastname@example.org
Happy Healthy Holiday,
This is the season when most of us are in vacation mode, spending time with family and friends, sleeping in, shopping, special dinners and all around leisure mode. In our last Healthy Share, we talked a bit about the importance of exercise (and early in the day preferably, so we don’t pass on it later when we are exhausted from our day, especially for newbies). So, let’s remember to add in exercise daily and instead of dieting, let’s pay attention to what we are eating and when we are eating.
Tracking What You Eat and When You Eat – when you eat and what you eat can be important for keeping your weight under control and for warding off chronic disease.
Breakfast should not be missed. Studies shows that a good meal in the morning can help your body prepare for the day to come, and lower your risk of heart disease, diabetes and obesity. But what about the rest of the day’s meals? Here’s what some nutrition experts say about the best times to eat and why:
The American Heart Association Journal Circulation, Harvard School of Public Health researchers studied the health outcomes of 26,902 professionals ages 45 to 82 over a 16-year period. They discovered that those who skipped breakfast had a 27% higher risk of heart attack or death from heart disease than those who honored the morning meal. According to the scientists, skipping breakfast may make you hungrier and more likely to eat larger meals, which leads to a surge in blood sugar. Such spikes can pave the way for diabetes, high blood pressure and high cholesterol levels, all risk factors that can snowball into a heart attack.
Eating in the morning and what you eat, is important for setting your blood-sugar pattern for the rest of the day. Today we have so many fast, convenient HEALTHY choices for breakfast (smoothies are my favorite, and a dash of sugar cutting cinnamon in and on almost everything), and when I want more of a food chewing experience, I go with multigrain breads, avocado and leafy greens in an omelette. These choices prepare the body for a more consistent blood-sugar pattern. Healthy and YUMMY breakfast choices are endless and we will bring you some of them in future Healthy Shares. Stay tuned.
Lunch should be your largest meal and dinner your leanest meal. Keeping “Healthy Choices” as your top priority. If you want a “treat”, go ahead, just add in a little more workout to compensate.
CHOOSE WISELY – Is it HEALTHY or Unhealthy?
Remember to select choices that offer whole grains, with fat and protein. This will enable your blood sugar to rise and lower, slowly. Remember to eliminate those sugar and carb filled pastries, it is not the best choice” says Judy Caplan, registered dietitian nutritionist for the Academy of Nutrition and Dietetics. “You get an insulin [spike], and [then] your blood sugar drops too low so you get hungry again”. This is why you will experience the cycle of overeating on the UN-HEALTHY foods. Once you change your habits, your body will adjust and all this becomes “healthy habit”, second nature.
- Do not purchase bad food choices when at the market.
- Keep healthy choices in fridge, cabinets, countertops, fruit bowls and purchase colorful foods (yellow/red bell pepper, rasberries, black/red/green grapes, put them in an eye catchy bowl in fridge) and select colorful packaging when possible or re-package/transfer to an attractive alternative). These choices have stimulating eye-appeal and satisfy our, preparation and eating modes. When you reach for food, it will only be good healthy choices.
As a green vegetable, lettuce contains many of the same nutrients found in other green vegetables, although mostly in lesser amounts. These include vitamins, minerals, water, and fiber but essentially no protein or fat (see table below).
Lettuce is a low to moderate source of vitamins and minerals. Among the various types of lettuce, romaine and leaf varieties exceed crisphead and butter-head varieties for most of the common nutrients. This is directly related to the proportion of dark green leaves in the edible portion. The nutrient contribution of lettuce compared to other vegetables is affected by the amount consumed. For example, a study by M. A. Stevens in 1974 showed that broccoli has considerably more vitamins and minerals than lettuce but that much more lettuce was consumed than broccoli; therefore the total contribution of nutrients to the diet by lettuce was greater than that of broccoli. Lettuce is important for its nutrient content, which complements its usefulness as a diet food because of its high water and fiber content.
We consume approximately 1,550,000 omelettes a day and 27,000,000 a year …WOW!
Well, I am one in this number. Here is an omelette choice you may like to try this holiday season for one of your holiday brunch meals. I like this omelette because it pairs well with almost anything. Whether you are having meat or fish or Champagne or OJ. Great light and healthy for brunch.
Onion, green bell pepper, fresh bulb garlic, olive oil, cilantro, radicchio, endive, frisee, bibb, green leaf, bibb, (I normally use to 1-3 lettuces, usually bibb, frisee and a dark leaf like oak, because they are both mild in flavor). I toss cilantro on top when done. If you like more flavor try a mustard leaf, which is also great on a sandwich, you wont need mustard!
Omelette/Frittata: Sautee garlic, bell pepper and onion, add sea salt/pepper to taste. Cook till fairly done, add egg batter mixture, cook for 2-3 minutes (to liking), add in cilantro and lettuces about 1 minute before you flip. Reduce heat. If you like, add a white cheese, lightly to top of omelette while finishing (grated parm goes well). Better with just a touch and white cheese, rather than yellow, it’s a lighter taste and flavor is cleaner.
This is a “light” omelette. If you want a heartier one, you can add meat, mushrooms, tomatoes, etc. I like to taste the flavors of the lettuces so I keep it simple. Careful not to overcook lettuce.
Here’s a lettuce to try if you have not. Celtuce (a combination of celery and lettuce), also known as stem lettuce, grown for its succulent, thick stem and tender leaves.
The flavor of celtuce is similar to (celery, cucumber, zucchini, artichoke or a combination of all four).
The stem of celtuce can be pared to remove its bitter skin leaving the soft green core that can be finely sliced and eaten raw in a salad or you can sautee or stir-fry this lettuce with other vegetables, meat or fish. It has a mild flavor but more of a “heavy substance”, which is why it is great for stir-fry filler.
Stay tuned for Candice’s Corner featuring Laura Silviera – Garzon Olive Oil and Extending An Invite.
- Improved cardio-respiratory fitness (heart, lungs, blood vessels)
- Improved muscular fitness
- Lower risk of coronary heart disease and stroke
- Lower risk of high blood pressure and type 2 diabetes
- Lower risk of high cholesterol and triglycerides
- Lower risk of colon and breast cancer, and possibly lung and endometrial cancer
- Increased bone density or a slower loss of density
- Reduced depression and better quality sleep
- Lower risk of early death (If you are active for 7 hours a week, your risk of dying early is 40% lower than someone active for less than 30 minutes a week.)
- Weight control; hiking burns up 370 calories an hour (154-lb person)
Exercise has always been a part of my life. Starting early and introducing it to your family and friends to help them get started, if it is not a part of your or their lives, is a positive choice you will always be grateful you made.
Did you know that after 50, working out at least 6 times a week is crucial for good health. A good book to read that will jump start you to increased and new levels of health and exercise education is “Younger Next Year”, by Chris Crowley. The title is deceiving. It is NOT about being younger, it is more about how exercise is a MUST for good and long term health. Exercise is the helpful key to turn back the much talked about biological clock.
HUmineral believes in HEALTHY aging, not anti-aging. We all must age, let’s do it healthy.
Enjoy Your Thanksgiving Holiday!
A recipe staple for holiday dinners and often served at my dinner parties. An easy, healthy and enjoyable side dish to play with according to your guests’ and palate. I also favor this side-dish because I can substitute flavors and texture, by adding nuts (cashews, almonds, brazillian), or fig, raisins, etc., to the finished dish. Also by adding a different herb or spice, such as turmeric or fennel, or when cooking, simmer in mushroom or carrots as another filler.
Broccoli and Potato Medley
Sea Salt – as desired to taste
Vidalia Onion – or other white
Red Pepper (ground) – 1/2 tspn or to taste
Humic Mineral – 4 Tblspns
Fresh Thyme – (any herb of preference) – 2 Tblspns
All ingredients should be planned according to guest.
Peel potatoes, cut in half and then half again (they will separate again at cooking, so not too small), add to boiling water, cook for 15-20 minutes. Clean broccoli cut into small bites (as a bag of frozen broccoli), cook for 10 minutes same as potatoes. Drain all. Cut cool potatoes into chunks. Prepare large dutch oven/skillet with lid to cover. Add olive oil so that it coats pot, be generous (you will continue to add as needed, so set close). Sautee onion, garlic, sea salt for 5 minutes, add potatoes, cook for 10 minutes, then add broccoli and cover. Simmer on lowest heat for 30 minutes (to desired cook preference), stirring occasionally. Just before done, add in cayenne, humic mineral and any of the herbs you like, to taste (should just be a hint of flavor). The potatoes take longer to soften and the broccoli can be less cooked, depending on your liking.
*Note, I am not a person that measures ingredients. Although I have all kinds of cool measuring devices, as I LOVE to cook. I cook via eyeballing what seems right and guest number. To me the enjoyable part of cooking is the process; shopping for the meal, preparing, and cooking, smelling the dishes as they bake/cook, setting a beautiful table, and then the treat is serving my guest. I love a good dinner party.
Last TIP: Big picture, it does not matter where you are eating or what you are eating, what matters most is WHO we are with. REMEMBER to ENJOY your families, friends and acquaintances, always.
Happy Fall Harvest! Thanks for taking time out to read HUmineral’s Healthy Shares! Enclosed are holiday tips we hope you find helpful and useful. Have a beautiful and safe Thanksgiving holiday.
Healthy Herbs and Spices
Don’t we just love the aroma of fresh herbs and spices filling the house with delicious smells that remind us of home, family, familiarity, and some really good times. Whether you have the traditional turkey and stuffing or an Italian pasta style Thanksgiving dinner, here are some of the staples in my kitchen along with some of the HEALTHY natural healing benefits they provide. Try incorporating one “new” herb or spice to your holiday feast, or prepare a whole new dish. It is a nice treat to yourself and takes away some of the monotony of “same dish” and “same taste” yearly. It adds a little fun variety. You can start to purchase herbs and spices you may not have now, clean, chop and freeze as appropriate and pull them out at cook time. It will make your prep time a whole lot less work (or seem like it) and way more enjoyable. Preparation in all forms is paramount at this time of year and important so the cook can “enjoy” the prep process, from start to table, to end of evening.
BASIL – Great flavor for cooking and adding to table water. Can help relieve upset stomach and gas issues.
BLACK PEPPER – A staple, whole and cracked in grinder is best. Can help relieve indigestion.
CAYENNE – Great for added spice. May help prevent heart attack.
CILANTRO – Awesome for salads, sauces (one of my favorite), use in salads, instead of cucumber. Gives salad a fresh tasting punch. High antioxidant, antibacterial, antimicrobial. I also add to my smoothies/tonics.
CINNAMMON – Add a little cinnamon to almost anything. It helps reduce blood sugar spikes from simple carbohydrates like sugar and aides lower blood pressure.
CLOVE – Add to pumpkin pie, yams and stuffing. An anti microbial.
DILL – A great garnish and additive for sauces, soups, sides and red meat. An aide for colic, gas and heartburn.
FENNEL – Great for soups and garnish. May reduce bad breath and body odor.
FENUGREEK – Another great one for soup. Helps flush toxins.
GARLIC – Almost everything and a staple in many kitchens. Great additive for soups, marinades, salads, casseroles and all around. A natural antiseptic.
GINGER – Great spice to cook with and cleanse palate. Anti-nausea remedy and cleansing.
HUMIC MINERAL – This is probably a new one for you. I add Humic mineral to many of my dishes and to my morning tea/coffee/smoothies. For newbies, you can add to soups, beans, baked breads or a teaspoon to water glass for mineral nutrient. I use as I would similar to a spice, by adding TSP’s to TBSP’s to dishes. Remember it is a food and it does not change the flavor.
MINT – Great for table water, garnish and holiday cocktails, even atop desserts. Cleansing and eases hiccups. I also like to munch a few pieces of mint after dinner.
OREGANO – Great spice for sides, rice dishes, appetizers and main dishes (not just for pastas). Helps soothe stomach muscles, and a great anti-viral.
ROSEMARY – Great seasoning for marinade, insert in turkey, add to stuffing, bake into bread/muffins. An antioxidant.
SAGE – Great for stuffing, turkey and marinades. Antiseptic and antibiotic
THYME – Great for turkey, stuffing, rice dishes, potatoes, baked into bread, and marinades. Relaxes respiratory muscles.
TUMERIC – Excellent for soups, marinades, vegetable dishes, rice dishes, and sauces. Great antioxidant/anti cancer.
TIP: You can create centerpieces and garnish your finished dishes with your fresh herbs.
They smell great and make your dishes look even more appetizing on table!
TIP: Fennel is an important herb that has been used for years in Chinese, Indian, Arabian and Western medicines. Aside from its value in cooking as a spice, it has been traditionally used as an aid to digestion and it has many healthy benefits.
Fennel tea is a different and great choice to try and to add to your tea cupboard. Sip early on Thanksgiving morning for a change, as you awake and prepare, or end the Thanksgiving feast with a pot for guest as alternative (or addition) to the norms (throw in mint or ginger according to palate). Fennel is prepared from crushed or ground mature fennel seeds. These seeds are rich in important volatile oil compounds like anethole, fenchone and estragole that are believed to be responsible for its antispasmodic, anti-inflammatory and antibacterial/antimicrobial properties. Fennel can help with gastrointestinal problems like bloating, IBS and flatulence. Drinking fennel tea regularly may reduce incidence of bloating and flatulence. This has a beneficial effect on our digestive system. These compounds help relax the smooth muscles of the gastrointestinal tract and can assist in reducing stomach cramps and bloating after meals. Digesting food and trapped gases pass through our system more easily, there is less chance of foods fermenting and putrefying in the large intestine. In this way, the tea can be a very effective flatulence remedy, particularly for those “wind” issues that can result from undigested foods getting stuck in our colon.
Healthy Holiday Energy
Exercise – start your holiday morning/s or vacation with exercise. If this is not your regular practice, 20-30 minutes is a great. It will give you a natural lift that will not only benefit your overall health, but it will provide you with energy as you move through the day with cooking, games, family, last minute store runs, etc. I usually put my turkey in at 5am and then do a short hike alone, or with a friend if doable. I love the Fall weather for hikes. Otherwise a beach walk if area appropriate or a yoga class, even if it’s on your mat in your own home for 20 minutes. Treat yourself.
Stay tuned to our next installment of Candice’s Corner, featuring “Benefits of Hiking” and a special personal recipe!