For Your Health: Guidelines
Keep a daily journal of everything you eat (breakfast, lunch, dinner, & snack)
Only take in between 1,200 – 1,400 calories a day and 30 to 35 fat grams a day.
*Example: Breakfast: 300 – 350 calories and 10 – 12 grams of fat
Snack: 100 – 110 calories and 0 grams of fat
Lunch: 300 – 350 calories and 10 – 12 grams of fat
Snack: 100 – 110 calories and 0 grams of fat
Dinner: 300 – 350 calories and 10 – 12 grams of fat
Healthy Start:
Every step you take no matter what you do throughout the day, you expend energy to do it. Here are some activities and their calorie-burning values provided by the American Cancer Society
Hour of sleeping…………. 45
Sitting for an hour………... 81
Cleaning house from vacuuming or mopping…………… 150
Light cleaning …… 240 Heavey cleaning…. 432
Strolling …………………. 206 Brisk walking……….. 297
Playing with kids……….. 216 Gardening……………324
Office Work…………….... 240 ^ Yoga………………...... 360
Golfing………………….... 240 ^ Dancing…………….…370
Family/Spiritual Health:
Healthy Thinking
Healthy, optimistic thinking has many benefits to your health, not the least of which is feeling good. It can help you:
Improve your mood and self-esteem
Decrease depression, anxiety, and hostility
Lessen pain and other bodily symptoms
Speed recovery from surgery
Enhance your immune function
Possibly extend your life
Bananas
contain three natural sugars - sucrose, fructose and glucose combined with
fiber. A banana gives an instant, sustained and substantial boost of energy.
Research has proven that just two bananas provide enough energy for a
strenuous 90-minute workout. No wonder the banana is the number one fruit with
the world's leading athletes.
But energy isn't the only way a banana can
help us keep fit. It can also help overcome or prevent a substantial number of
illnesses and conditions, making it a must to add to our daily diet.
Depression:
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
PMS:
Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
Anemia:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
Blood Pressure:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power:
200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
Constipation:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
Hangovers:
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
Heartburn:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness:
Snacking on bananas between meals helps to keep b lood sugar levels up and avoid morning
sickness.
Mosquito bites:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
Nerves:
Bananas are high in B vitamins that help calm the nervous system.
Overweight and at work?
Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
Ulcers:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness . It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
Temperature control:
Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothe rs. In Thailand , for example, pregnant
women eat bananas to ensure their baby is born with a cool temperature.
Seasonal Affective Disorder (SAD):
Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.
Smoking & Tobacco Use:
Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
Stress:
Potassium is a vital mineral, which helps normalize the heartbeat, sends ox ygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
Strokes:
According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
Warts:
Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!
So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three time s the
phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.
So maybe its time to change that well-known phrase so that we say, 'A banana a day keeps the doctor away!'
Think Fresh. Eat Healthy. Thrive.
Fish Tacos with Cilantro Slaw
Cilantro slaw:
½ head cabbage, either green or red, thinly sliced
½ red onion, thinly sliced
½ red pepper or some carrots, thin julienne
½ bunch cilantro, coarsely chopped
2 tablespoon orange juice
1 tablespoon extra virgin olive oil
¼ cup rice vinegar
1 teaspoon sugar
Salt and freshly ground pepper to taste
A little fresh lime juice
Fish tacos:
1 pound halibut fillets
About 2 teaspoon ancho chili powder
1 tablespoon canola oil
Whole wheat flour or stone ground corn 8" tortillas
Mix all the slaw ingredients in a large bowl and let sit for 15 minutes. Season the fish fillet with a little salt and pepper. Liberally coat the first side with ancho chili powder. Heat the canola oil in a sauté pan over medium heat. Sprinkle some salt and pepper from a height in the hot oil. This helps keep the fish from sticking. Cook the fillet ancho side down. Sprinkle the top with the remaining ancho chili. Fish takes about 10 minutes per inch of thickness to cook, so cook half the time on each side. Heat the tortillas. Flake the cooked fish and place in the tortillas. Top with the slaw.
6 servings. Nutrition per serving (made with corn tortillas): Calories 213, Fat 7 gm, Saturated fat, 1 gm, Trans fat 0 gm, Cholesterol 24 mg, Carbohydrate 19 gm, Fiber 4 gm, Sodium 155 mg , Protein 18 gm
Remember we are doing this together for support, encouragement, health and most of all because I love you.
My personal prayer for you:
O God of heaven and earth strengthen each member with your love and peace. Father, let the light of your Holy Spirit forever burn bright within their hearts. Hold them close to you, shield and protect them from dangers that lie ahead. May joy and prosperity from your secret treasures over take them in the days to come. In the name of Jesus, Amen
