Unhealthy Mouth Linked to Health Problems?

Most of us grow up not really taking heed to warnings about our oral hygiene.  I can remember as a child forgetting to brush my teeth many nights before bed.  I had no idea how I was putting my life in jeopardy.

Although you probably understand that poor dental care can lead to cavities, did you know that other, more serious health problems can also result from poor oral care? The truth is that if you don’t take proper care of your teeth, you could face far more serious consequences than a simple toothache or some unsightly stains.

The Mayo Clinic, as well as a report from ABC News, highlight some major areas of importance:

  • Heart disease: The bacteria from swelling of the gums and periodontal disease can enter your bloodstream and travel to the arteries in the heart and cause hardening of the arteries. Atherosclerosis causes plaque to develop on the inner walls of arteries which thicken and this decreases or may even block blood flow to the body. This can cause an increased risk of heart attack or stroke. The inner lining of the heart can also become infected and swollen (a condition known as endocarditis).
  • Dementia: I had no idea about this one! The bacteria from gingivitis (swelling of the gums) may enter the brain through either nerve channels in the head or through the bloodstream This may even lead to the development of Alzheimer’s disease.
  • Lung infections: The Journal of Periodontology warns that gum disease could cause you to get infections in your lungs, including pneumonia. While this cause and effect may not be so obvious , think about breathing in bacteria from infected gums and teeth long-term.
  • Diabetic complications: Inflammation of the gum tissue and periodontal disease can make it harder to control your blood sugar and make your symptoms from diabetes much worse. Diabetes sufferers are also more susceptible to periodontal disease, which means proper dental care is even more important for diabetics.

As you can see, brushing and flossing keeps more than your teeth healthy — they might also prevent serious illnesses. Poor dental care is also a possible factor in other conditions, such as immune system disorders, weak bones, and problems with pregnancy and low birth weight.

Listen to what Dr. Raymond Gist has to say about disease prevention. He’s been advocating for easier access to dental care for years. He was the first African-American president for the American Dental Association.

Practice Good Hygiene Habits

The obvious: Practicing proper dental care is important in many ways you might not have thought of before. Encourage your family to practice good oral hygiene by brushing after every meal. I prefer a more natural, non-flouride toothpaste, such as Tom’s of Maine.  Also floss daily and use a mouth rinse to kill bacteria. You should also visit a dental professional regularly for cleanings and the prevention and treatment of cavities. Doing so can protect more than just your teeth — it can save your life!

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Kick HFCS to the Curb Already!

hfcs

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 17 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.

Watch this informative video featuring Dr. Valerie Garrett, an expert in the field of diabetes as she explains the HFCS phenomenon.

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.

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References:

Out of Loss Beauty Blossoms

I wanted to share an amazing story with you about a woman struck by sudden tragedy, responding with enormous courage, her method of healing and finally her triumph over her illness.  My guest artist is not a musician, poet or a dancer but is extremely creative and an inspiration to anyone who has been the victim of a debilitating illness.  She is also an inspiration for those who make excuses that something simply can’t be done.  Please take a few minutes to read about how she turned a loss that could’ve ended a craft that she enjoys, into beauty, despite her challenges.


Hi, my name is Brenda Dunams and before I had a stroke I was an artist of sorts.  I enjoyed making everything with my hands from crocheting and sewing to jewelry making, handmade clocks and wall hangings.

After my stroke, I knew my life had changed forever.  Accepting this harsh fact, I worried about how I could become an artist again.

At that time my daughter was pregnant and was concerned about how I was going to at least hold my grand baby.  I was offered an opportunity to receive rehab while recuperating in the hospital.  There, my occupational therapist asked what I did.  When I told her one of the things I did was crochet, she said, “I can show you how to do it with one hand.”  My inspiration was a bird and it’s beak.  I thought, if a bird can make a nest with a beak, what could I do with one hand, right?

Well, I was able to walk up out of rehab, and had the strength to hold my newborn grand daughter.  Slowly, I relearned how to crochet.  I’ve found other ways to do my crafts.  These are a few things I’ve done.


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All of the above and below items are handcrafted by Brenda and inspired from nature.

img-20180712-wa0006-collage Just goes to show that where there’s a will there’s a way.  I hope by sharing Brenda’s story that it is an inspiration for all of us to put forth our very best and to be grateful for every day that we have to share our talents with others.  Also to be courageous in the face of tragedy and know that we can overcome with a lot of determination and most of all our Heavenly Father and Creator of all of the Heavens, Earth and all that are within.

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Introducing “Jewel” by Dr. S’rah Yisrael

I was 26 years old, sitting in my doctor’s examining room, when he told me I was pregnant. Again.  With my third child in three years.  I cried.

I went home and told my husband who assured me that everything would be okay.  But I silently disagreed and thought to myself, “No, everything will not be okay”.  I do not know exactly why that thought came to my mind when it did.

It wasn’t too long after that day that I realized why I felt the way I did.  My life would evolve into a distinctively exceptional journey, to say the least.  My life would be far from what most people would consider to be “okay”.

To receive this inspiring book go to:  Stars of Heaven & Lion Cubs Dance Troupe

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About this amazing Author

S’rah Yisrael is a doctor of educational leadership in higher education (summa cum laude). Dr. Yisrael has over thirty years of progressively responsible experience as teaching faculty, registrar, interim student activities coordinator, student advisor, and residence hall director.

She has also served as a Florida State Assessor for the elderly, support coordinator for the developmentally disabled, case manager, counselor, and business owner.

Dr. Yisrael is the founder of “A True Jewel, Inc.”, a non-profit organization which provides training, support, and services for the female caregivers of loved ones with special needs.

Her hobbies include traveling abroad, playing piano, easy listening, reading (especially about cultural history), and dancing Zumba®-style.

Recently, Dr. Yisrael had the honor to provide aid as an international volunteer in Israel where she was named “Volunteer of the Year”.

She is the parent of three beautiful adult children and one amazing grandchild; her youngest daughter is Jewel.  “It is a true honor to be her mother.”

Please visit her not-for-profit site for women who parent individuals with disabilities at:

atruejewel

 

What readers have commented about this compelling book:

“Jewel” will grab your attention from beginning to end.  You will be uplifted by her ability to rise above life’s challenges.

Here is an inspiring personal account of a young woman who was born with special needs.

Each chapter is like a new stone uncovered that illuminates and touches your inner being to self-realization and empowerment.

I can only hope that this book affects it’s readers the way it affected me.  Jewel is a gift to all of us.

This book reminds me of how Jewel has grown into such a beautiful woman.  I pray for continuous blessings for all the jewels out there.

How inspired I was during and after reading this book and have so much more insight into the challenges but also triumphs in raising a child with disabilities. What is even more amazing is when the parents can have a wonderful relationship that grows out of love, trust and perseverance, (quote by yours truly, Monica the Taptutor)!

Thanks to Dr. S’rah Yisrael for allowing me to review and post this inspirational work and also show some love and LIKE👍,  REPOST♻, COMMENT💬 

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Shocking Cancer Cure Cover Up?

There are staggering statistics regarding cancer and many of us have either received the diagnosis or have fought beside someone who is dear to us to beat it.  For many decades there has been research to find a cure or a majic bullet to prevent it from occurring altogether.

A few days ago, I was cruising the net and came across something I had never considered………that cancer may be due to some sort of vitamin deficiency????  Now that caught my interest.  What engaged me even more is that there are some that claim that the health care industry higher ups have known about this for a very long time and have tried to hide the truth in order to continue to pad the pockets of those that have wealth.

Just like we can take various vitamins to prevent diseases such scurvy, osteoporosis, dementia and more, what if there was a vitamin to prevent cancer, and as a result, it would at the least minimize the rounds of chemotherapy and radiation?  Maybe even prevent the cancer from forming or YES, even be a cure.

The vitamin I speak of is vitamin B17, better known as Amygdalin. It’s mainly found in the seeds of such fruits such as:  apricot (which tops the list of rich vitamin B 17 foods), prunes, pears, peaches, apples, cherries, and nectarines. Other B17 rich foods, although in moderate amounts include:  Flax seeds, squash seeds, millet seeds and buckwheat seeds.  Certain nuts, berries, sprouts, leaves and beans have been reported to be beneficial for this purpose as well.

It would be well worth your time to watch below as Dr. Tony Jimenez describes Amygdalin and his wealth of experience and the success stories he’s seen in treating cancer.

Many have turned to Amygdalin for adjunctive therapy with the typical chemo and radiation protocols currently in place in Westernized Medicine. If you are wanting a natural preventative course, this may very well be an option for you.

Please share this post with everyone that you know and spread the word about cancer prevention and possible alternative therapy or adjunctive therapy.  More importantly, do the research yourself, after all, it may save a life one day………maybe even your own.

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What’s Your P Meter Score?

How many of us start off the day with a sigh upon opening our eyes?  Do you hit the snooze button? Dread the thought of starting what’s sure to be an endlessly busy day?

I must admit that was me but I discovered some ways to turn up my “Positivity “P” Meter Score” and want to share them with you.  They’ve helped me to be much more productive and yes…..have a more positive outlook on life and daily tasks as well as goals. But, before you read, please share on a scale of 0 to 100 how positive you feel most of the time, 100 being the highest.


1) Change your talk…..”My glass is half full”

We usually see things that we call unpleasant as only that. Ask yourself is there a benefit that you’re missing as you undergo unpleasant situations. For example, one of my sons got in trouble at school…..again😞 and I was summoned to yet another meeting. Of course he was punished and we spent a lot of time talking about his actions and bad choices. All to find out that he feels I don’t listen to him. Instead of griping about the meeting and his behavior, I said to myself, “If not for the meeting and the time we spent in the midst of his punishment, I may have never discovered that I was a part of the problem.” Our relationship isn’t perfect now but I gained a great benefit in that we’ve grown closer.

2) Don’t hit the snooze…..countdown time!

Let’s be honest, just about everyone does this. We don’t get the proper rest, we think we can get more done in a day and when we see that we can’t and we don’t get the proper rest, it can lead to depression and kill our motivation. Our immune system suffers the most.  We need at least 7 hours of sleep each day to prevent stroke and heart disease. Lack of sleep has even been linked to the stress hormone, cortisol increasing as well as certain cancers. May not get you now but after years of neglect and lack of sleep, it will eventually show up somewhere as a deterrent to your health. So get your rest, wake up to the first alarm and countdown 5-4-3-2-1 and up out of bed as if you’re a super hero called to save the day!  You will have a much more positive outlook on the day.

3) Make your to do list but don’t overload it.

Setting unrealistic daily goals can also lead to negativity and feeling a sense of failure in your tasks and in life. If you only choose 2 to 3 things to do each day and you accomplish them all versus 9 to 10 and accomplish only 1-2, you may feel more overwhelmed. You need a short term and long-term list and be realistic with your goal for time of completion.

4) Find a source of inspiration!

The most positive people in the world always have a reason to get up in the morning. Mine is serving others in order to fulfill the commandment to Love thy neighbor as thyself, …….

I do this by taking care of myself and family and branch out to my community. Even in my job I am in a service role as a pharmacist. I love teaching dance and writing. Through writing I serve by providing what I pray to be helpful and or inspirational! It’s also a positive release for me in times of frustration. It just feels good to know you helped someone and if those we help continue it forward, that positivity will multiply exponentially! Sounds mushy but the world does need more love and positive people.

5) Invision your goals happening and speak it into existence.

(Above- taking time for a minute to gain inspiration from nature)

Can you see it? Can you see yourself walking across the stage at your college and receiving that diploma? Your first child being born? Publishing your first book? Doing ground-breaking on your new business? Becoming well and healthy? Whatever you desire, seek the Heavenly Father for wisdom, pray for it and then make a snapshot in your mind of it occurring. It becomes real before it even happens and before you know it, there’s no room for negativity, no option to fail, only positivity and the road to success and wellbeing.

So, on a scale of 0 to 100, now what’s your P Meter Score? I really pray that something you’ve read here today has increased it. Please take a minute and do the before and after survey and spread the love by COMMENTING about which point may have helped you the most, SHARING this article FROM THIS SITE and SUBSCRIBING!😉

Do you LOL Enough?

When was the last time you laughed so hard that you cried? Or as an effect of laughing so hard there was no more sound to be made… you were just stuck with this face…waiting to catch another breath?

There are so many benefits to belting out a hearty laugh.  Like the old saying goes…..”Laughter is the best medicine”.  As we know, an entire professional niche is based off of this….laughter therapists.  Let’s dive into why we should LOL more often.

It makes for healthier and stronger relationships

Look at great relationships and HAPPY marriages and you will find that a common element is usually laughter and keeping a sense of humor about things.  This is whether the relationship is under attack by stress (from within or outward) or in good times.  It helps us to bounce back from some hard blows.  For example, there was a coworker in my past that had cancer and had lost most of his hair from chemotherapy.  He decided to shave it all off.  He said that most people don’t get to see themselves bald and I replied by saying he had a nice shaped head.  This sent both of us into uncontrollable laughter.  Laughing in such a sad time may have seemed a bit odd to most people around us, but I truly believe it was like medicine to him.  We had not been friends and really only general greetings like good morning but after that, it was like he could appreciate that everyone around him wasn’t walking on eggshells about the “C” word and that someone was more focused on life and living.  If I could do this with a coworker that I barely knew, how much more would it benefit practicing this with my close friends and family?

Laughing out loud lowers blood pressure & improves circulation

Laughter may reduce your body’s level of the stress hormone, cortisol and thus by doing so, it can reduce blood pressure and this positive chain reaction may help to reduce your risk of stroke, heart attack and kidney disease.   Your muscles actually get a workout from laughing, which drops your blood pressure and this remains for a period of time as your blood vessels dilate and additional oxygen enters your circulation. It is recommended to laugh for around 15 to 20 minutes a day for a healthier heart, no matter what your source of laughter.

Improved memory

There is a theory that too much of the body chemical cortisol can damage the hippocampus – the part of the brain responsible for short-term memory – In the long run this can eventually damage your ability to learn and remember.  If you find that you are forgetful about little things, like going into a room three times in a row and forgetting what you came in there for, try to laugh more often……even at yourself!

Laughter boosts your immune system and releases endorphins

The Father is so awesome in how he places all of these healthy feedback mechanisms for us in our bodies so that if we treat it well, we can heal from a lot in time.  Endorphins boost our mood, help us to cope with pain, and so much more that we are only scratching the surface of their benefits.

Of course decreasing cortisol, that old stress hormone will help our immune systems to enjoy a boost.  Increasing your daily dose of laughter can help with both of these very vital things.  Give it a try and see.

Helps us to sleep better and boosts our creativity

Laughter helps to release stress which in turn helps us to be more at ease and more creative.  Our worries melt away……at least for a little while, long enough to get that creative boost and lay our heads down for a good much needed rest.  Try a comedy relief show instead of a sad and gloomy story before bed or if you have writers’ block and see if it doesn’t make a difference.

It just makes you and others around you happier

Ok, this one is not scientific but I am sure we all agree that no one wants to be around a miserable person except for a miserable person who wants company.  Enjoy life and those around you and share an infectious laugh about something.  It truly does go a long way in making your outlook on life better.

Share your feedback about LOL’ing more often and how you did it.  Would love to hear your feedback!

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Homemade Cough Syrup

What can you do at the first sign of a cold or the flu to keep it from becoming full-blown?  Just a quick recipe that I have tried and it works wonders for the immune system.  You can use it for treatment of symptoms or as prevention.  When people around you are sick such as close family or co-workers that you have no choice of being around, we must have a way to ward off illness.

Photo credit:  WSJ

Here is what you will need…..it’s super simple:

  • About 20-24 cloves of garlic
  • Enough honey to cover the garlic in a jar to yield about a pint (approximately 400 mL by the time the garlic is added)
  • Note:  Raw honey is preferred instead of refined like you typically buy at the grocery store.  You can always make a half batch of this recipe.
  1. Peel the garlic cloves, crush them or cut them into tiny pieces and put them in a medium-size jar; add enough honey to cover the garlic and then set it aside for at least 36 hours.
  2. Take one teaspoon every 2-3 hours or as needed to relieve cough and sore throat.
  3. Use at the first signs of cough/cold and flu symptoms as an immune system booster.

Photo credit:  memegenerator.net

Garlic contains Allicin

This part of garlic gives it it’s health benefits but also will cause the bad odor and potent taste.  The fresher it is, as with other foods, the more potent it is.  Garlic is a natural anti-infectant, helps to decrease blood pressure and works against blood clotting to some degree.

Honey stands on it’s own as a natural remedy

Honey is not only a natural sweetener, it has many vitamins and nutrients. If used in raw form as a sweetener, it won’t spike your blood sugar.  It’s anti-oxidant properties are powerful and it guards against free radicals which can be cancer causing.   more info honey health benefits

Together, these 2 make a super food that helps us in multiple ways!

Do you have a recipe that’s similar to this?  Post it in my comments and let us know how it worked for you!

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Hidden Traps in Your Diet

What’s sabotaging your diet? 

Sometimes, it’s the small things that trap us from being successful in maintaining a healthy diet and weight.  We live in a society that shuns the natural and encourages us to cover our food or worse, alter it.  My goal is to help you to skip over the pitfalls and arrive at a healthier way of eating by implementing some of these health tips.  I have put together a list of the most popular offenders that I have seen plaguing our society and what has worked for me and my family.

Number 1:  Condiments

These include ketchup, mayonnaise, pre-packaged and store bought suaces such as BBQ sauce and Sweet and Sour sauce, salad dressings, and even those little packets of seasoning that we get for free upon ordering certain restaurant dishes.  Anything “creamy” is usually packed with calories.  Soup mixes and other all-in-one seasonings can lead to a lot of salt, MSG and other chemical ingestion and of course this can cause bloating, headaches and if used chronically, high blood pressure along with other ailments.  LEAVE IT ON THE SHELF and make your own!

Just a few examples:

Mayo- Serving Size: 1 Tbsp, Calories: 90, Fat: 10g, Carbs: 0g, Protein: 0g

Strawberry Jelly- Serving Size: 1 Tbsp, Calories: 50, Fat: 0g, Carbs: 13g, Protein: 0g

Ketchup- Service Size 1 packet, Calories: 20, sodium 160 mg, Fat: 0g, Carbs 5g, Sugar 4g

Healthier food may take a bit more time to prepare but use natural things to flavor like olive oil with lemon and a pinch of salt, pepper and garlic for a salad dressing and make your own sauces to control your intake of sugar, salt and preservatives.  There are many healthy recipes to choose from.  Use healthy spices and herbs such as Cumin, Tumeric, Paprika, Oregano, Parsley, Cilantro, Thyme, Rose Mary and others to infuse flavor into your dish and add excitement to the meal.   Avacado is good to blend and combine with herbs if you want a creamy dressing or sauce.  Also lemon and lime zest with crushed garlic, a little salt, pepper and olive oil will make your taste buds dance!

Number 2:  Sugary Drinks and Alcoholic Beverages

This is self explanatory.  You can not expect to DRINK your calories and lose weight or have a healthy BMI (body mass index).  On average, U.S. youth consume 143 calories from sugary drinks and U.S. adults consume 145 calories. Start by just cutting your daily intake by half and see what a difference it makes in your progress.☕🍹

As an alternative, drink homemade lemonade and teas that you can control the sweetener you use (like honey, brown sugar or molasses and even minimize these).  Exchange your sweet wine for dry wine and minimize alcohol in general so as not to cause other metabolic problems such as liver disease.

Number 3:  HFCS & Artificial Sweeteners

It’s extremely difficult to find anything that is sweetened without high fructose corn syrup or artificial sweeteners. HFCS is a cheaper alternative for companies to use and is healthwise less desired because it makes you continue to crave carbs and sweets.  It’s like your brain not having an off switch to tell you that you’re full.  Artificial sweeteners have been linked to studies that show a high incidence of cancer with regular use. Why not juice your drinks using more veggies than fruits to minimize your sugars and make your own desserts using healthier alternatives. There are great recipes such as Chocolate Beet Cake, Carrot Cake, Oatmeal Raisin Cookies and more that you can use no or less sugar than what’s called for; or skip the sweets altogether and have whole wheat crackers with cottage cheese and veggie carrot sticks for example. Fiber is filling and cottage cheese is lower in fat than other cheeses.

Some healthy dessert/snack recipes and more info:

tapin2life High Fructose Corn Syrup Review

Healthy Oatmeal Cookie Recipe

Red Beet Chocolate Cake

Number 4:  Use healthy oils and fats

Fast facts about fats:

  • Heart healthy fats come from plants, nuts and seeds.
  • Saturated fats may raise your bad cholesterol (LDL) and also your risk for heart disease.
  • According to the American Heart Association (AHA), we need some fats in our diets to:  to make energy, assist in cell growth, protect organs, keep our bodies warm, aid in absorbing nutrients and making of hormones

Down with canola (unless you like using an oil that was originally made for lubricating ship engines…don’t believe me, research it yourself). I know that it is promoted as healthy but it is not a naturally occurring plant.  Use extra virgin cold pressed olive oil instead. It is most likely to have it’s nutrients preserved. Sunflower oil makes a good alternative but beware of “refined” on the packaging . This may mean the oil was treated with acid, or purified with an alkali, or bleached. Refined oils could also have been neutralized, filtered or deodorized.  This usually means less of the nutrients and although a cheaper product, not the best choice health wise.

Studies have also shown that trans-fats, found in processed foods like margarine raises the risk of death by 34 per cent and that butter has been shown not to be so bad after all. Of course if used in moderation the fat and calories in butter won’t mount up.

The bottom line:  What are you using the oil for? How do we keep from sabotaging our diet?

  1. If frying, extra light olive oil and sunflower oil (unrefined)
  2. For salads and making dressings (for taste):  olive oil, Unrefined sunflower oil as an alternative.  There are many other oils of course but do your homework.  These are the ones I use for everyday cooking, sauteing or making salad dressings.  This quick guide below may help.  Remember, don’t sabotage your diet with unhealthy calories and fats that will increase your LDL or bad cholesterol and lead to heart disease and unwanted pounds.

guide to healthy cooking oils

Number 5:  Maximize fiber, Minimize carbs 

We need a high fiber diet to keep things flowing, if you know what I mean. Image result for happy toilet images

There are two kinds of fibers:  soluble and insoluble.  We need both.  Soluble fibers help us to lower our cholesterol and blood sugar levels and they dissolve in water.  Insoluble fibers help to keep our bowel movements regular, prevent constipation and bulk up the stool.  Fiber can help to maintain a healthy weight.  I am speaking about this because we should as much as possible choose these foods over unhealthy carbs loaded with sugars and preservatives.

This is just a short list of healthy fibers:

Soluble:  oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium

Insoluble:  whole-wheat flour, nuts, wheat bran, beans and veggies like cauliflower, green beans and potatoes

The amount of fiber you need depends on age and gender.  Women 20-25 grams per day and Men 30-38 grams per day.

Number 6:  You must drink your water!!!

Self explanatory right?  Get your 8 glass minimum in and use a water with a pH of at least 7 and no more than 8.5.  Guidelines say 6-8.5 is best but below 7 is acidic and our bodies do not thrive in an acidic environment.

Number 7:  Avoid meals after 7 p.m.

Sometimes, this can not be avoided but try your best and plan ahead.  A healthy snack is okay after 7 pm if you are still hungry but remember to keep it as healthy as possible and cut your portion size that you would normally have by about half.  Think of it as weaning yourself off of your unhealthy habits.  Little by little you will get used to it and see the benefits.

So for 2018, get started on the right path!

    • Keep a diary for about a week of what you eat AND drink, how much and how many calories, carbs, fat and fiber you have ingested or drank.  If you don’t know, take time to look it up on the internet and approximate.
    • Take a baseline measure of your chest, waistline, hips and thighs since these areas are usually problematic and measure every 1-2 weeks.  You will be amazed after minimizing these hidden calories, carbs and fats how the inches will melt away.
    • Don’t deprive yourself.  For most people this backfires and when you have a moment of frustration, you grab the Ben and Jerry’s and binge eat.  Make healthy lifestyle changes that become permanent and doable for you and your family.
    • Have a support system.  Don’t do it alone.  Get your family or spouse or friends involved and help to change their lives for the better also.
    • As always, a regular exercise routine always helps.  It doesn’t need to be strenuous.  Check out my moderate Jazz It Up Workout Vid and do it with me daily!

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Thanks so much for dropping by!

Window Garden Harvest & Tips

A peak into my window gardening progress and some easy and helpful growing tips.  Such a good hobby if you are looking for something to promote well being mind, body and spirit.

As always, why not SHARE IT🙌, LIKE👍,  REPOST, COMMENT💬, and YES, SUBSCRIBE 👏by clicking Follow? I Pray all that seek healing find it and thanks so much for dropping by!