Author: Monica

Monica

I’m #Nuts About You

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So which nut is more beneficial to our health?  Let’s get to the point!

The Brazilian Nut:

In just one-fourth of a cup there are 218 calories, 4 grams of carbs, 5 grams of protein, and 22 grams of fat (mostly unsaturated and great for the heart).  Selenium is a huge health benefit, which we will talk about in a bit.  You also get the added benefit of iron, calcium, magnesium, potassium, and sodium.  There are trace amounts of thiamin, vitamin B6, riboflavin and niacin.

The Almond:
In one-fourth of a cup of almonds there are 162 calories, 14 grams of unsaturated fat (great for our hearts) and 6 grams of protein, but don’t get carried away.  This is only about 23 almonds and we must remember this about all nuts….the portion is important.  Almonds contain fiber in addition to protein and magnesium.  They also contain vitamin E.  This small nut helps us to lower blood sugar levels, blood pressure and cholesterol levels.  Due to the amount of fiber and protein, they can also decrease appetite and help with weight loss.
So who are the stars of the contents:
Selenium– This is a trace element found in the soil and in certain foods as well as water.  It is good for preventing coronary heart disease, fighting inflammation, reducing free radicals, helping with antioxidant activity and increasing blood flow.  It also helps the thyroid convert T4 (thyroid hormone) into the active T3 form.  Healthy thyroid function equals a healthier metabolism.  It also plays a role in cancer prevention and improves sexual performance.  In men it boosts testosterone levels and helps with sperm production and motility.
Iron– Although pistachio nuts lead in the amount of iron as far as nuts go (four times more as Brazilian nuts or almonds), these above nuts are still a great source of iron.  Iron is one of the components of hemoglobin, the material in red blood cells that helps our blood to carry oxygen throughout our bodies.  Vitamin C can boost the amount of absorption of iron.
Nuts are loaded with vitamin E, healthy fats, protein and magnesium and those that eat nuts as a regular part of their diet have been shown to lower their risk of obesity, heart disease and diabetes type 2.
So, based on which one of the above packs in more of the above important components, THE WINNER IS the Brazilian Nut over the Almond.  The fact that the Brazilian Nut comes in at number one for Selenium in food charts and the almond only yields about 2% of the daily amount that we use, for me, there is no contest!
What is a good serving size for most nuts:  one handful, 1/4 cup or  1 ounce.  So add these little delightful snacks as a regular part of your diet, especially to curb your appetite in between meals.  I like them with yogurt and a bit of granola.  If you currently enjoy them as a part of your regular diet, share your way of eating them below:
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Monica

What Are Your Barriers to Having #BetterHealth in 2017

Well, we have almost completed another calendar year and it has been a great journey and learning experience as a fairly new blogger and YouTuber.  I began blogging a year ago, and trust me, I came up with every excuse I could not to keep it going.

The reality is, if we want to do something, there is always a way.  My biggest goal with my blog was to share information and wake people up as far as the state of their health and what small things we can all incorporate or change that will make a BIG difference.  Ultimately, I want to lead people to ways of enjoying better overall health and a healthier lifestyle.  This includes mind, body and spirit.

there-is-always-something-to-be-thankful-for

So, as we say goodbye to 2016, I wanted to leave my dedicated subscribers and visitors to my blog with some FOOD for thought (literally)!  I want to get your feedback on what barriers you believe you have to achieving better health in 2017.  I am hoping it will help me to not only give you some ideas of how to bust through these barriers, but to help other readers as well.

 

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I pray better health to you and yours in the year to come.  Thanks so much for coming along with me on this journey and look forward to bigger and better in 2017!  Please take a minute to do the survey below and let’s think of how to bust through those barriers together.

#betterhealth  #healthylifestyle

Monica

Chag #Hanukah Sameach!

In this time we celebrate Hanukah.  It is the rededication of the Temple and this is near and dear to me and my family’s hearts.  It is the story of the uprising of a people that fought against their oppression.

happy-hanukah

A little tid bit about Hanukah:

The Maccabees

Judah, son of Mattityahu, was called “Maccabee,” a word composed of the initial letters of the four Hebrew words Mi Kamocha Ba’eilim Hashem, “Who is like You, O G‑d.”  His name is famous and he is also known as the “Hammer” for his leadership and fearlessness in the revolt.

#Hanukah #Chanukah

Monica

#BelovedOne Performing Group!!!!

Sharing stories of truth through Poetry, Song and Dance

with the use of artistic expressions through voice, movement and words

belovedpost

(Logo: by talented artist Mykael Terry)

Beloved One is a newly formed group featuring Akilah Mosley, Nikia Browne and yours truly, Monica Terry.  We recently performed our trio act of Poetry, Song and Dance for The Association of Civil Rights in Israel (ACRI) which was hosted by the daughters of Adinah Dorfman (Elana & Aviva Dorfman).  The subject was Freedom of Speech in honor of their mother, held in Jerusalem, Israel on December 21, 2016.

We would be happy to perform for your special occasion as well.  You can contact us at spitscattap@gmail.com or visit our site at http://belovedone.wixsite.com/beloved1 

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(Photo: Left Monica Terry- dancer & choreographer, blogger; Center Nikia Browne- singer, composer & music producer; Right Akilah Mosley- poet & playwright)

Monica

How Much Exercise Do We Need?

Okay, so Winter is here and it can be so uncomfortable to workout outside.  This is the time of year, for multiple reasons, that many people put on an average of about 5 additional pounds! How much exercise do we need to be healthy?  This will vary depending on your situation and goals.  If you have put on a lil’ weight and have kind of let yourself go, don’t feel so down on yourself.  There is hope!  Just start doing something about it.

 

get-your-20-in

As a pharmacist and dance instructor by trade, I can go through all of the medical studies and tell you the obvious about diet and exercise, but instead, I would like to share with you what has worked for me.  Although I am not a fitness expert, nor do I have a super buff body, I know a lot about nutrition, the body and maintaining a healthy weight in a hectic lifestyle.  However, I have to admit that the older I get, the more creative I have to be to maintain a healthy weight.  So, here are my top 5 tips about exercise, fitness and diet.

1. Know Your Goals & Make Them Realistic

Are you trying to maintain or lose weight?  Are you trying to build muscle?

If you are wanting to maintain your weight, go for moderate aerobic exercise about 30 minutes a day, five days out of the week.  You can watch my Taptutor vids…all 10 and have a great moderate workout while having fun!

If you want to lose weight, rev it up with a higher intensity workout and about an hour per day.  I’m working up to those videos!

Of course when it comes to building muscle, literally, no pain– no gain.  It takes a bit more commitment, but start slow with 2.5 pound dumb-bells and leg weights or resistance training, then work your way up to a more intense workout.  The key is to add over a period of time so as to not burn yourself out.  It will become more like YOUR lifestyle instead of forced.

https://www.youtube.com/channel/UCmWJGw-cY7MsAUyM0AAd6cA

2. Don’t Deprive Yourself

If you eat a sensible diet that is high in fiber (adults up to age 50 need 25 grams for women and 38 grams for men), you will eliminate regularly and take in the nutrients and vitamins you need, feel fuller and are less likely to crave the things that sabotage us.  Water is most definitely important as well.  Generally 2-3 Liters or more per day for adults and you may need more as you lose fluids with exercise.

Don’t deprive yourself of goodies.  Let’s face it, if I see ice cream on my left and an apple on my right, I am going to most likely want the ice cream every time.  We have to choose wisely depending on the time of day and how we have eaten during the day.  DON’T eat the ice cream at 10 PM because we know it will just go straight to our gut and butt.   I’m just sayin’.  Have half of the typical serving size and if you are still not satisfied, go for the apple.  Works for me almost 100% of the time (Almost).  The times that I do “comfort eating” are getting less and less and when I know I have had a frustrating day, this seems to be a trigger.  I’m learning to keep my guard up and anticipate my need to resort to foods that are either very sweet or salty such as chips.

http://www.webmd.com/diet/eat-this-fiber-chart

3. Have a Workout Buddy and Support System

I have recently started working out with a few fabulous ladies and they have been a great support and keep me encouraged in meeting my goal to be more toned.  It costs me no money, it’s so much more enjoyable than if I were to do the workout alone and I know if I start to get discouraged, I have someone to encourage me and not let me give in so easily.

4. Change your mindset of what you call exercise….be practical

  •  You can take the stairs instead of the elevator.
  • Walk to the store and back instead of driving (or ride your bike instead of driving)
  • Wash your own car instead of going to the car wash.
  • Get a 30 minute, daily house-cleaning routine to your favorite music. Dusting, mopping, sweeping and cleaning the windows can work up a sweat and be a good and unexpected cardio workout.
  • Dance while you cook your favorite meal (make sure you actually finish your cooking….if you are like me, you may get a little carried away with those old line dances)

5. Make these changes for life

Don’t keep the things that sabotage you in your house.  I know…..easier said than done.  When you go to the grocery store, REFUSE to put more than 1 item that has been pre-packaged into your cart.  I usually make my own desserts and my family has become used to not even checking the cabinet for a “snack”.  They know that it is truly a treat to have a manufactured item from the store such as chips, cookies, cakes or other items.  This makes us come out of the habit of eating just to be eating.  When I make dessert, it forces me to think of what I am putting into it and questioning if it is the best thing for our bodies.  Are we just eating out of habit….or are we really hungry?

Also, make it a goal to eat just 100 calories less per day and replace 10-20% of your fat intake with something high in fiber.  It’s not much and it’s a good way to get started as a change to make for life.  You can continue to increase your fiber, decrease the fat calories and decrease your calories as you see what works best for you.

Leave a comment and share your healthy tips for maintaining or losing weight and how you have changed your diet!

General References:

http://www.prevention.com/fitness/how-much-exercise-you-really-need

http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

http://thestir.cafemom.com/healthy_living/166836/the_ugly_truth_about_how

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Disclaimer:  As always, my articles are food for thought…no pun intended.  Please consult your healthcare provider before making any dietary or exercise changes.

Monica

#Milk Does the Body What???

 

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How many of us were told to “Drink your #milk so you can have strong teeth and bones?”  Well, I believed that for a long time.  What if I told you that it may be just the opposite?  Here are a few facts to help you to decide.

  • Calcium from animal milk is not absorbed as well as the calcium that is found in white beans, canned salmon, sardines, dried figs, bok choy, blackstrap molasses, kale, black-eyed peas, almonds, oranges, sesame seeds, oatmeal, seaweed, turnip greens and more.
  • When we were babies, if our mothers’ breastfed us, this was best for us for so many reasons.  It gave us our immune system and  nutrients.  It was also bonding time with Mom.  However, once we developed teeth, we did not need to continue to drink milk as our main source of calcium and nutrients.  We graduated to FOOD! I’m just sayin’!
  • There is research that suggests that animal milk not only does not help build strong bones and teeth, but weakens them.
  • Evidence has also been found that revealed that animal milk may lead to a higher risk of prostate cancer and ovarian cancer.
  • Animal sources of calcium come with cholesterol also.  If you have health issues due to high cholesterol, other plant based sources have none.
  • Due to the amount of antibiotics that are used in an attempt to keep the animals healthy and infection free, this is leading to antibiotic resistance.  YOU are ingesting whatever this animal digested!  If the animal was vaccinated, you are also receiving this.
  • Saturated fats are not good for us either and if you drink whole animal milk, you are most likely getting 20 percent of the recommended daily allowance (RDA).  Even if you cut it down to 1% milk, you are receiving 8% of the RDA.  So before eating any food at all for the day, you can see how the calories from fat can add up in a big way.  This can definitely lead to weight gain.
  • Animal milk can have the opposite desired effect which is leaching the milk straight out of your bones.  This can cause brittle bones and osteoporosis. (See reference 3)
  • We need a healthy lifestyle and well-rounded diet.  It is a must to get adequate sunshine or supplemental vitamin D, and about 500 mg Calcium per day which can easily be obtained from plant sources.

In summary, I will just say that I hope all of this is FOOD for thought!  Let me know what your primary source of calcium is….plant based foods or animal source.  Please share this info in your social media posts!!!images

 

 

References:

  1. http://www.peta.org/living/food/reasons-stop-drinking-milk/
  2. http://greatist.com/health/18-surprising-dairy-free-sources-calcium
  3. http://ajcn.nutrition.org/content/89/5/1638S.full
Gallery Monica

Kick HFCS to the Curb Already!

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I think a lot of us were born in the era of the HFCS (high fructose corn syrup) Boom.  If you are around my age, you were not around to see the switch.  Bleaching the nutrients out of pure sugar was enough of a detriment to our health, now, with the use of HFCS, illnesses such as diabetes, heart disease, obesity, liver failure, dementia, cancer, tooth decay and more are at an all time high and rising.  On the average each American has increased their yearly intake of HFCS from 0 to over 60 pounds which mostly comes from sugar sweetened drinks and processed food.

So, while various organizations are trying to push the lie that HFCS is good for your health, follow the trail back to who benefits if corn loses its foothold as a major crop in not only the American economy, but other countries as well…..the Corn Industry.  The bottom line is that sugar is sugar no matter how you package it!!! Oh but wait….what’s worse is that HFCS can be more detrimental than sugar because no digestion of the sugars is required and they go straight to your bloodstream, elevating your blood glucose as well as producing fats such as triglycerides and cholesterol.  You develop a fatty liver, your metabolism becomes a hot mess, you crave more food, you gain weight and have a likelihood to develop one or more of the above mentioned diseases.

It is also stated by those promoting HFCS that when used in moderation, it is safe.  The biggest problem I see with this statement is that if you are consuming it for breakfast, lunch, dinner and in between in snacks or drinks, is this in moderation? question-622164_960_720.jpgHmmmmmmmm

About 15 years ago, I made up my mind that I was going to eat and cook as healthy as I could with the means available to me.  It was a rude awakening to go to the grocery store and come out with flour, bread (which I had to search for a brand without HFCS for 10 minutes), dried pasta, brown rice, sunflower oil, beans, butter, real cheese, fruits and vegetables, and unprocessed meat from the butcher section of the store.  I was on a mission!!!  The biggest hurdle was time.  I was and am a working mom outside of the home, but once I convinced myself that it takes a bit more time to make what you can from scratch and be healthier instead of being a consumer of numerous processed food, I felt much better about what I was feeding me and my family.

In short, do what you can to minimize your intake of HFCS:

  • Look at food labels and decide if this is a product that maybe you can do without and incorporate something healthier, or maybe just do less of a serving.
  • The fresher the better!  Buy raw or frozen fruits and veggies….whatever you can afford.  I would even go a step further and say to experiment with your own garden.  You would be surprised the number of things that I have grown in a small space and if you have children, they will be more likely to eat healthy from the experience.
  • Continue your research and spread the news to others.

There are a list of foods that do not contain HFCS, but please do your own review.  I came across the below sites that may be helpful.  Happy reading!  Please share this article if you enjoyed it!

References:

Monica

Dancer & Future Leader, Featured Artist Saquana Royston

 

 

 

Who says you can not have brains and beauty?  Saquana Royston is a Junior at Lincoln College Preparatory Academy.  While inspiring other students to strive to be their best and reach their full potential, she is also breaking new ground herself in dance.  Her latest accomplishments in the dance world include a Double Platinum Award (first competitive high score) and a Second Overall Award  in Stage One Dance Competition.  Saquana also is a member of the National Honor Society and the KEY Club.  The KEY Club is an organization led by students whose goal is to encourage leadership through helping others.  Also, she is a dance student at Caruthers Creative Center Dance Studio, a phenomenal long-running black owned business in Kansas City.  Saquana inspires to be an obstetrician, and I have no doubt that with her steadfastness in her studies and her leadership qualities that she will become a great doctor.

Monica

Need to Detoxify…Have a Radish

Wow!!! I began a journey searching for a natural remedy or at least something natural that could help a close loved one suffering from jaundice and never did I think it was already in my fridge!  Something as simple as a small root vegetable called a radish.  There are many varieties, but in general, a serving size is just 1 radish and this is about 100 mg.  What makes it healthy is that it has insoluble fiber that helps to clear the gut and is low in saturated fat and cholesterol because of its high content of water (about 90%).  The radish also has an array of essential vitamins and minerals. If that is not enough, they possess anti-fungal and anti-bacterial properties. You may also find it extremely healthy because of its minerals and vitamins such as: potassium, vitamin C, folate, fiber, manganese, copper, magnesium, calcium, vitamin B6, riboflavin and sodium.  Let’s look at the hi-lites of the nutritional content of one radish below:

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the-radishSome health benefits worth mentioning (My top 5):

I told you that I began this search in hopes to find a natural way to help a loved one with jaundice due to a blood disorder called Thalesemia.  One of the first things that I saw when researching natural things was the radish.  The radish is a potent detoxifier and if there are issues with the liver or the stomach, it will help to purge the toxin by eliminating it in the body’s waste products.  Radishes help to eliminate bilirubin as well and keep its production at a manageable level.  They help promote blood health by reducing the amount of red blood cells destroyed that is caused by jaundice and helps to oxygenae the blood.

  • Urinary Disorders

     

Due to the diuretic properties of the radish, it acts to stimulate urine production.  If you have ever had a burning sensation or urinary inflammation, well, there is help!  First of all, make sure you have been properly diagnosed by your doctor.  If there is something natural such as this that you can incorporate into your daily diet, make sure you inform your healthcare provider before beginning.  Radishes also help to keep the kidneys clean and healthy.  They have been known to treat a number of urinary conditions that if you can rid yourself of the toxic agents, the condition improves.

  • Weight Loss

Radishes have lots of insoluble fiber which makes them filling and are low in calories.  They have a low glycemic index due to the high fiber content.  Now I’m not going to lie, eating a radish is not going to mentally satisfy my cravings for a donut, but, if I eat the healthier things such as this first, I may not be as likely to over do it when I have a dessert.  If done in moderation, you won’t feel like you are depriving yourself so much.  Also, they will increase your bowel movements which helps rid your body of excess waste and thus is good for weight loss and metabolism.

  • Kidney Diseases

Due to its disinfectant qualities, the radish acts as a cleanser and a diuretic.  Let your kidneys rejoice!  By incorporating these small veggies into your diet, you will help to clean out your kidneys, wash away toxins that may accumulate in the blood and kidneys, guard against kidney infection even taking root……no pun intended!

  • Liver and Gallbladder

In addition to helping to maintain the proper flow of bilirubin and bile, these little veggies also help to regulate enzymes and acids. Radishes contain esterase, amylase, diastase and myrosinase and help to clean out your bloodstream as mentioned earlier of excess bilirubin.

They are cheap, natural and a great way to improve your health, even if you do not have any current conditions.  Try to use them in salads and in other veggie dishes like a pot of green beans.  But most of all, just give them a try!

References:

  1. http://www.med-health.net/Health-Benefits-Of-Radishes.htm
  2. http://www.fullcircle.com/goodfoodlife/2012/05/14/9-reasons-to-eat-your-radishes/

 

Monica

Oh Honey, How Sweet!

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Honey is such an amazing food.  It has some very unexpected health benefits and because it tastes so good, we don’t mind using it.  Here are just a few things that you can benefit from by using honey:

Think about it as a natural way to give yourself a boost of ENERGY.

We all have experienced that run down feeling at some point in time if we are over doing it and have not gotten enough rest.  Honey is a wonderful source of carbs and an important component of our energy source for our bodies.  If you take honey, it will give you an immediate boost in your ability to get the task at hand done and hold on until you can get something that is even more sustaining into your body.  It decreases muscle fatigue for athletes and because of its natural sugars, you can use it as you exercise.

Here is how it works….two important properties of honey are that it contains glucose, which breaks down very quickly to give us immediate energy, and fructose, which breaks down over a slower period of time to help us to sustain the energy.  Honey is also known to stabilize blood sugar more as compared to other things we use to sweeten our food.

  • Take it in the morning as an energy booster in your tea or as a cleaning tonic on an empty stomach with the juice of half a lemon, a bit of warm water and a teaspoon of honey (see recipe below).

It not only works to cleanse your body as it works as an antimicrobial and antifungal, it also helps to boost your immune system, hopefully preventing illnesses.  It has very powerful antioxidant properties that give want to be diseases a PUNCH!!!

  • Honey has been said to help fight cancer.  See below references for more on this.
  • One of my favorite uses:  a natural cure for treating wounds due to its antiseptic properties.  Next time you or your little ones have an OWIE, try a bit of honey on it.  It also is known to work to help heal minor burns.  There is a brand that has been shown to be good for this in the link below called UMF Manuka.
  • If you have a sore throat or cough, try a drink of honey with warm water and lemon as mentioned above.
  • Got insomnia, try honey and warm milk before turning in.  This is an old remedy that has been proven to work by many grandmothers.  You can even use the honey in tea such as chamomile.  My favorite is green tea and honey.  It seems to have such a soothing effect.
  • Honey and vinegar have been reported by many to decrease their pain from arthritis and work as a home detox.
  • Honey and lemon are said to be good for weight loss

Overall, you can’t beat a food that has so many HUGE benefits and tastes so SWEET!

So next time you are low on energy, instead of reaching for that candy bar or granola bar, give honey a try.

Check out this recipe below:

Honey and lemon

Mix one tsp of raw honey with the juice of about 2 tsp of lime or lemon in a glass of warm water.  Make sure not to use boiling water and definitely not tap water.  Try to use distilled or at least a good quality bottled water such as FUJI.  The pH of Fuji bottled water is reported to have a pH slightly above 8 which is healthier for us.  Use this drink in the mornings before eating anything. It is effective in detoxing the body and as a digestive aid after a particularly oily meal.  This along with exercise and a healthy diet will hopefully help you to shed the pounds naturally and make it a part of your lifestyle change.

References:

http://www.benefits-of-honey.com/honey-and-lemon.html

http://www.medicalnewstoday.com/articles/264667.php#the_possible_health_benefits_of_honey

http://www.medicaldaily.com/liquid-gold-7-health-benefits-honey-could-heal-your-whole-body-325932