Seasonal Foods

We are all told how good seasonal foods are, but why? Well I can tell you a bit to help you understand better. Let's take this season for instance. Pumpkin is fantastic for vitamin A, as are other squash family vegetables with an orange or yellow color. Pomegranates are great for antioxidant health and keeping you healthy this time of year. These nutrients are helpful for keeping us healthy for the cold and flu season, and keeping the taste buds happy. Season foods add color and a lot of micro nutrients to our diet so that we can keep a healthy immune system to fight off all types of disease. Everything from antioxidants for cancers, to protection from viruses and other degenerative diseases. Our bodies need a huge variety in foods to keep things healthy and running smoothly. The best sources for vitamins and minerals and all micro nutrients is their natural food source...and organic at that. The best thing is to get the vitamins you need from the foods you eat and maybe take a whole foods multivitamin to add any back up additional help you may need. If you eat a largely organic, plant based, maybe even raw foods diet (vegan) than I would say make sure you are getting a fantastic variety. If not, then you have some work to do. Remember also that you shouldn't depend on supplements for your nutrients, but keep the fresh foods on hand for that. The other stuff should merely be a compliment to your intake. Keep it in whole foods form, and they can be found at your local health foods store, or at www.classicnutrition.net if you so choose. The name brands you see in the common drug stores are synthetic usually...even the best sellers. They can't be absorbed by the body, so hunt our a good whole foods vitamin if you are serious about getting or staying healthy!

Whatever you decide, just remember that the food source is the best source. Easy on the animal proteins like meat and dairy, and keep the fruits and vegetables high priority!

My seasonal favorite? A butternut squash soup, with onion, potato,garlic,carrots,broccoli,barley, and some cayenne pepper or "picka-peppa" sauce for flavor. I suggest the spicy stuff as alone it is bland. I make it with a vegetable base or vegetable broth, and add water not any milk of any kind. Enjoy it hot. For a treat with a hot drink I like vegan pumpkin bread, and that is a great family favorite too! There is a recipe on www.classicfitness.ning in the Nutrition Circle. Enjoy!!

A Healthy Holiday Treat

Hot chocolate is pretty much synonymous with the holidays, and really has some great properties indeed. Sure there is that "Oh my gosh! This is so delicious!" factor, but it really can be good for you too. Chocolate is high in antioxidants and great for the cardiovascular system. It also has some great cancer fighting properties, and just makes us feel comfy. The dopamine release alone is enough to keep us coming back for more-literally. The addictive properties in chocolate aren't your imagination...it truly hits the addiction parts of the brain! But, back to the good parts.

There are different kinds of chocolate and most of the commercial stuff you get is hardly chocolate at all. It mostly consists of cream and sugar, with just enough cocoa powder in it to make it dark. With the exception of "white chocolate", that is cream, sugar and the cocoa butter in it (must be 20%) to qualify for the listing of chocolate, though there is none of the healthier dark ingredients to be seen. Basically fat, milk and a lot of powdered sugar of one kind or another.

For the optimal benefits of chocolate, raw cocoa nibs can be used. Moving up from there, are the dairy free dark chocolates. Everything from 100% and moving down from there! Anything below 60 to 70% is just a waste of time and an indulgence in the mostly cream version of the treat at hand.

In this holiday season I hope you find great recipes, and I will provide a few, of this wonderful treat from south america. I am a huge fan of hot chocolate, and due to both dietary health choices, and even tastes of preference, I would like to give a recipe I found on Recipezarr.com for vegan hot chocolate. I find great pleasure as I sit here in the cold air knowing that I have enjoyed a nice warm chocolate treat, without the dangers of milk. I hope you all enjoy and explore the health benefits of chocolate for yourself. Preserve and empower your life!

SERVES 1 (change servings and units)

• 1 cup soymilk (vanilla, regular, ricemilk, whatever- even unsweetened is good)
• 2-3 teaspoons unsweetened cocoa powder, sifted
• 1 tablespoon raw sugar
• 2 tablespoons warm water

1. Heat milk in on stove. Get it just a little hotter than drinkable, stirring as you heat at a low to medium heat.
2. Stir the cocoa and sugar into the warm water in a small container to dissolve sugar. Pour this into the mug of hot milk. Enjoy and be healthy!!
3. 
   

Supplements and Nutrition

There are great supplements out there that can really help your nutritional balance, but NOT give you the answers all in one or two conatiners. Don't let a great sales pitch fool you into buying a product (or five) and let you think that you don't have to make an effort to change your diet for the better. With all that is offered in the world of supplements (and we can get great balancing benefits from some of them) we must be careful not to depend on them.

Whole foods vitamins and Amazon Thunder with the extras like flaxseed oil and spirulina are to be taken as extras and not depended on for the main sources of nutrients. Our diet should consist of mostly vegetables and fruits and be minimal (if at all) in consisting of animal proteins. Dairy and meats are acidic to the body and calcium is taken from the bones to buffer the acids in the body and keep the body alkaline. This is why the countries that consume the most dairy and animal proteins actually have the highest in Osteoporosis. Fruits and veggies are great for micro-nutrients (we can't get them naturally from animal proteins) and are responsible for the protection from free radicals on a cellular level. Colorful foods rich in antioxidants and other nutrients and enzymes help keep the body functioning in tip top shape, and best of all preventing disease!

The reason for the extras such as the Amazon Thunder, whole foods vitamins, and the others mentioned above, are to support the body better because our soils have been so depleted in minerals and vitamins. Organic foods and supplements are best for keeping the system supported in times of incomplete nutrients in our food supply. Less pesticides in the body is optimal, as some cancers can be initiated from these and other chemicals. Wash your produce, and buy organic when possible from the local Farmer's Market. Drink lots of clean water, and try to use a good filter. I use the Aquasana filter, and enjoy confidence when giving it to my family. Go to http://www.aquasana.com/ you can check it out for yourselves.

So although it seems so odd to lose dependency on meat and dairy, try it for a while. www.fatfreevegan.com is a great site with awesome recipes to help you into the new cuisine. The fresher the better, and try raw foods when you can. It retains the enzymes and nutrients and gives you such a boost of energy! Have a food processor? Then you could have a lot of fun with new recipes that are extremely good for you!

Plant based foods, whole foods vitamins, and fresh water with any extra help you choose to add to your diet for a boost in health and disease prevention, and you are on a great road to good health. As for the Acai Berry and it's weight loss benefits...it is not what it is mainly intended for. The nutrients is where the gold is in this fruit, but should it help drop extra pounds from the body, then so be it!! I won't mind at all! Be healthy, and get happy about it! Preserve and empower your life...only you can.

Viral Defense

This is the time of year for colds and viruses of all kinds. How many times have you gone to the doctor only to hear,"It is a virus. I can't do anything for you and antibiotics won't touch it. Just let it run it's course." Well in the world of working for a living and trying to keep healthy, I know that there are some things you can do to boost that immune system from a viral attack.

First, keep the fruits and veggies in full swing! Have your OJ and take your whole foods multivitamin in the morning with breakfast. Keep breakfast healthy and make sure you have breakfast! Keep the body healthy by giving it nutritious fuel, and not causing it extra stress!

Keep dairy at a minimum. That is correct...little to no dairy so that the system is less acidic and the mucus doesn't have a chance to increase. Drink lots of water and keep those sinus cavities clear. Niel-Med makes a great nasal rinse complete with bottle and pH balanced saline mixture packets (appx. 50 of them!) to help make it easy to combat the sinus infection via cold, virus or allergy. It is awesome, and nobody needs to know you actually do it if you are sensitive about it. But it beats weeks of sinus pressure and pain and keeps you healthy.

Keep your foods fresh and organic when possible. Better nutrients ARE in there. Keep active to keep that immune system up, and wear the activity and weather appropriate clothing to protect yourself from the elements. Stay dry in wet weather, and drink plenty of water in all weather. Drink some tea-green is the best, and a bit of hot chocolate is a great treat and immune helper, too! It doesn't have to be dairy...so don't worry about that.

Keep foods higher in vitamins A and C in the diet rather than taking a pill. Beta Carotene is absorbed in the body best from the food sources and is very good for your kidneys, too. Sweet Potatoes, pumpkin, squash, yams, carrots, yellow peppers, oranges, tomatoes, kiwis, and berries are a great way to keep your system in good shape. Throw in lots of greens too!

A little boost with some Acai Berry, spirulina, and chlorella for a great defense...as long as you are not prone to allergies to specific molds that spirulina and chlorella may belong to. Always keep food allergies in check!! Check with your physician for all allergies and any specifics in your diet that may inhibit these things from benefiting you.

At last, a huge factor in viral defense is Elderberry Syrup. This wonder extract works wonders in keeping virus cells at bay by destroying them when the body has enough nutrients to give it the help it needs. If you can support the body through nutrition, fitness, and the little extras like Elderberry Syrup, you stand a very good chance of keeping illness at bay through this season of colds, flus and viruses. You don't have to take my word for it, just try it yourself. Stop at your local health food store and ask for Elderberry Syrup extract. You can take it and drink liquids with it, as it will still work. Amazon Thunder is my choice for Acai Berry products.

Elderberry Article....

Elderberry flavonoids bind to and prevent H1N1 inf...[Phytochemistry. 2009] - PubMed Result

Amazon Thunder...

http://www.amazonthunder.com/index.php?main_page=product_info&ref=5782&products_id=6&affiliate_banner_id=1

Check out this article if you would like to read up on the benefits of Elderberry! Stay healthy, and have a great Holiday Season! Merry Christmas, Happy Chanukah, and many Blessings to those celebrating their own holiday of choice.

Keep Moving and Eat Well

Some people think that no matter how "healthy" their diet is they can slack on the workouts. Not so! The key to good health is a diet high in a variety of vegetables, fruits, with seeds, grains and some nuts minimizing(if not eliminating) animal proteins of all kinds. This means dairy, meats, fish, and eggs of all kinds. I know you are thinking, " But Lise! That is NOT what the mainstream media has been saying! How can you say that and why?!" Easy...because it is the truth, that is why. The mainstream "healthy diet" has always pushed high protein foods, pegging animal based proteins as the best source for muscle building and repair. Yes, animal based proteins do help these cells increase at a high level...but at what cost? The cells that are also being nourished are diseased cells. Cancer cells, and such are not left out when the time for reproduction of cells occurs. On the contrary, there is no preference in this process. ALL cells are nourished, even the bad ones.

It's not because we need to all hold hands and sing happy songs that I am saying that the plant based diet is the way to go, (although I am sure it wouldn't hurt in the same respect). I say this because it is the wide variety of disease fighting antioxidants in plants that the body needs and uses to get what it truly needs. There are no micro nutrients and antioxidants in animal proteins. Vitamin D is added to milk, and high animal protein intake actually blocks the absorption of Vitamin D, and calcium for that matter!! The animal may have Vitamin D in it...but it made that for it's own use, just as our bodies do! We can't absorb the animal's source for our own use, it doesn't work. Go to www.tcolincampbell.org, or read the Harvard Nurses Study for information regarding vitamin D and calcium absorption and release from increased animal proteins. John Robbins also wrote a great book called "The Food Revolution" which sites this study and I feel should be required reading for every person in the country.

That is why high animal protein consumption is linked to colorectal cancers ( and other forms) as we make our own from sunlight. And popping a vitamin isn't the answer. It can be used as a compliment to a diet lacking, but the only true way to ensure these nutrients and proper absorption of them is to eat the vegetables and fruits themselves, and get some daylight for about 10 minutes or so a day.

If you don't like vegetables, dress them up a bit. Add lemon, or hummus, or a bit of orange juice to add flavor you like. Even a touch of pomegranate adds a nice flavor to say...brussel sprouts. Okay, a big touch, but the point is if you don't eat what your body truly needs, and eat what the major companies are telling you to eat simply because they sell it ( or are working with those that do) you will become ill. It may not happen all at once, but it will happen eventually. Sadly these diseases come in the form of not just cancer, but M.S., Fibromyalgia, diabetes, high blood pressure, high cholesterol, and many other forms of cardiovascular disease.

As for the workouts, start light and go for a walk or a swim, or even do some chair workouts if you can't get up and walk around! How? Grab a resistance chord or some light dumbbells, and start doing reps that you can handle to get your body moving. Doing light repetitions ( the same movement over and over) to start with, and getting up to the point where you can do 20 to 25 reps at a time is ideal! Don't ever think that it is too late or that it won't help, because it will. Get your heart rate up for 20 to 30 minutes a day for good cardiovascular health and prevention of disease! It can be done and YOU can do it! Not moving has the same effect on your cardiovascular system as smoking a pack of cigarettes a day! You can fix that! Keep moving, and eat well, and you will feel amazing!Add resistance training to help build strong bones and muscles and be strong no matter what your age or fitness level. Even if it takes a little while to get there, you can do it!!! Get moving, and eat your veggies and you can be Healthy at 100!

Heads Up!

That's right! Just like your mom used to say, sit up straight! Keeping good posture, and your spine well aligned is essential to good health in many ways. Pinched nerves anywhere in the body are extremely painful, and debilitating. Bad posture really seems to be an epidemic in itself.
There are exercises that can be done to help improve or protect your posture. One simple thing to do is sit up straight, do not arch your back, and pinch your shoulder blades towards your spine. Hold that position for the count of 5, and release. Repeat 10 to 15 times, initiating the upper trapezius and rhomboids, which will train you to have better posture.
You should do this a few times a day, especially when you are sitting in front of the computer for a long time, or you notice yourself slouching at any point. Musicians may find this especially helpful, as they have to sit for very long periods for practice. When anyone is sitting for long periods for any reason, they should get up and walk around every hour to prevent blood clots from forming in the legs, and traveling into the heart causing heart attack or stroke. I mention that because it seems to be a big problem with people who sit for long periods of time, including frequent travelers.
So keep your head high, your shoulders back, and show the world your good posture! You'll save yourself spinal problems, and it will actually help your self image. And that is always a great thing!
Be happy and healthy!
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De-Stress With Something New

I know many of you know that stress can be alleviated by exercise, but did you know it can also counteract your goals if it is out of hand. If you are going to the gym, and seem to have lost your momentum, regardless of good eating habits, and changing up your routine, check your stress !
Is there something bothering you? Something at the back of your mind causing you to lose a bit of sleep, or just keep you in a funk? Then you may be releasing "cortisol", a hormone responsible for retaining fat around the abdominal wall, and the organs that are housed there. It is something the body instinctively does to protect the organs in a time of food scarcity-which was considered a stressful time. You don’t know when you will eat again...the body stores fat.
Just because a person is thin doesn’t mean they aren’t carrying too much body fat-especially around the organs. Not where we want it to be!
Cutting stress is as important as working out and eating right. If you find yourself stressed, or something just hanging heavy on your mind, take a break. Do something you love to do! Take a walk on the beach, paint a picture, or take a drive to a favorite spot. Hit a museum for a change, or see a movie. A positive environment , and a good break from the norm can alleviate stress , and give one a refreshed outlook on life and goals.
If you don’t have a particular activity you do to relax, like a hobby, then go try something new! Start a hobby, or take a class for fun. Be it at the local College, High School, or Art Center in town. Hit the symphony! New information for the brain, and trying new activities activates the brain to create new cells! It fights aging of the brain, and compliments already present cognitive function! Yay, new activities!! Give it a shot! Next time you are scheduling your week, fit in something new! You’ll be glad you did.
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Music For The Body and Soul

Music is an amazing language. It speaks to everyone regardless of their native tongue. It evokes emotion on every level, and soothes the injured soul. It is one of the most important means of communication known to the human race.
When you are working out, you get your heart rate up by listening to music with a good beat, to help get you motivated. You can then listen to music to get your heart rate down while cooling down from your workout. There are also health benefits in listening to calming music, or classical for relaxation, or before sleep. Even more than a nap, or meditation, Mozart's music is said to stimulate the part of the brain to enhance learning, as well as the ability to recall information during testing.
Music is a very uselful tool in getting one motivated for tasks, changing mood, or relaxation. The wellness field has long used music, and continues to use music more for therapeutic means. It can change your mind from distressful thoughts, and help improve mood to a positive state.
Cutting stress levels using positive and uplifting music is greatly recommended. It has positive effects on the body on a cellular level, and encourages a healthy immune system. Mind, Body and Spirit is all connected, and if one is out of balance, the rest suffer. Use the tools you have to heal yourself. If you need a little motivation, find some music to get you started, and go from there. For the relaxation aspect, I really recommend some Mozart. Even if you don't normally listen to classical music, you can aquire quite the appreciation for it, given the chance. After all, before any modern version of music that may be your usual preference, Mozart, Beethoven and the rest of the classical crew were dedicating their lives to art, and fighting polical and social battles doing so. Yes, even with that mellow stuff. Do a little read up on it, it is fascinating history, and the music itself...pure genius.
Be happy and healthy!
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Nutrition, Exercise, and Disease Prevention and Treatment

Some major diseases can really be prevented with a regular exercise program, and good nutrition. "Major" being Diabetes, Heart Disease , and some Cancers. The problem is most people aren't willing to take on a healthy lifestyle. It is really sad to me. We wait until something goes wrong to recognize our mortality. That first report from the doctor, a trip to the ER, or a family member maybe. And only then do some actually make the change. That's right, only some.
I hope and pray that some day, when I get a client with Diabetes, High Cholesterol, or High Blood Pressure, or even Cancer, they will be more than willing to make the necessary changes to their diet and lifestyle in general. What I pray for even more, is that people, in general, will take control of their lives, and how they eat and exercise . I want the world to exercise everyday to the best of their ability, and to change their diet for health and overall wellness. Hipocrates said, "Let your food be medicine, and medicine be your food." He knew the importance of nutrition and the effects on the body. If you eat well, your body will serve you. If you have a poor diet, you will become tired, weak, and just unhealthy, until disease sets in. And it won't be quick...but very subtle. And once it is there, it wants to stay. And then you hope to have the energy and will power to make the changes to do something about it. Good nutrition and exercise are so important to the human being, I just can't stress it enough.
Don't know how to start? Just start...with an apple, or a salad. Fit it into your meals for the day. And don't let the old habits rule you. YOU make the habit-don't let the habit make you. So , make it healthy habits. Fit in more healthy foods, and practices. Alter that huge reward meal at the end of the day for a grilled chicken salad with fresh fruits and veggies and little or no dressing. Sometimes that can be the killer of a healthy meal. Caesar salad is good, the DRESSING IS BAD! Full of high cholesterol and saturated fat. Dark leaves are good -iceberg lettuce is very low in nutrients. Throw in chopped apple, or mandarins, or pear, with diced carrots, tomato, hard boiled egg-whatever you like! Be creative! Drink water instead of sodas, and limit that coffee or iced tea consumption. Too much caffeine constricts blood vessels, and can alter mood and concentration levels. Water hydrates the body, improving cellular function on every level. Other drinks dehydrate. Opt fo rthe H2O !!
As for exercise, take the stairs. Walk for 20 minutes a day. Swim when you can, play a game, start a softball team, throw a frisbee, hoola hoop with your kids, hida and go seek....Wii !! Do something to get moving. And if you are already achey....then you should really get moving! Exercise is used to help heal the body as well as prevent diseases. It can save your life before something goes wrong- or help you recover from your first warning. I wouln't wait for the warning-some don't get that chance...and the worst is a possibility from poor habits of a bad diet and lack of exercise. So step up! Grab your life back, and show your loved ones to do the same! Eat healthy, workout well, and take it one step at a time! Rome wasn't built in a day! Niether was any other city, for that matter! Build your healthy lifestyle, and live well in it!
Be happy and healthy! Always!
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