Sunday, February 6, 2011

Organize and Feel GREAT!


Have you ever woken up a little bit late in a state of panic because you know that your morning will now be filled with rushing around and stress? It then seems like the rest of your day ends up being pretty crappy. There is no coincidence there. Stress is stress is stress. Fight or Flight? "I'm late! What do I wear? I forgot to eat!" The stress created on mornings like this will wreak havoc on your day. Your brain knows logically that you are not at risk of death, but your body responds as if it is. That stress will carry on through most of your morning and will be made worse by the hormonal imbalance of not eating a substantial breakfast... not to mention wearing an ugly outfit!

There is a way to make a morning like this avoidable. #1. Get enough sleep. Period. No matter what it takes, go to bed and sleep. #2. Make sure your closet is super organized. Socks folded, clothes arranged by color and usage, shoes easily visible. Sometime I even pick out what I will wear the night before I wake up just to ease myself into my morning. #3. Make sure you have a plan for what you will be eating each week. Make your breakfast extremely nourishing and quick. I make a batch of steel cut oats on Sunday and they keep really well until Wednesday. I'll take 5 minutes to steam Kale while I drink a little coffee. Oatmeal, some blueberries and walnuts added in and some kale. Perfect start for a day of blood sugar heaven. #4. My Yoga teacher taught me this. On the way to work do breathing exercises. I kind of get a little high and it puts me in a really good mood. The simplest one is a 9 breath exercise. From your belly, breath in and out really fast through your nose until you run out of air. Repeat it as many times as you want.. it will make you laugh out loud (and will probably make anyone watching you do the same). Pretty simple stuff, but it makes a big difference.

Wednesday, January 26, 2011

Embrace Cayenne Pepper!!!


Cayenne pepper is the secret super food that MOST of us should embrace. If you are on medication for blood thinners or ACE inhibitors this is not for you. Please check with your Doctor if you have any serious health issues before diving into cayenne. Here is a list of the benefits:
• This herb is a great food for the circulatory system in that it feeds the necessary elements into the cell structure of the arteries, veins and capillaries so that these regain the elasticity of youth again, and the blood pressure adjusts itself to normal. It rebuilds the tissue in the stomach and heals the stomach and intestinal ulcers; in equalizing the blood circulation, Cayenne produces natural warmth in your body; and in stimulating the peristaltic motion of the intestines, it aids in assimilation and elimination.
• Cayenne regulates the flow of blood from the head to the feet so that the pressure is equalized; it influences the heart immediately, then gradually extends its effects to the arteries, capillaries, and nerves (the frequency of the pulse is not increased, but is given more vigor).
• Human circulation; it is warming; dilating; specific for varicose veins; equalizes the blood pressure in the arterial and venous system; equalizes blood pressure instantly actually.
• Cayenne is useful in alleviating allergies, muscle cramp, improving digestion, gives more pep and energy, and helps wound healing with minimal scar tissue.
• Cayenne is a counter-irritant; it brings blood to the surface and allows the toxins to be taken away. In an article reported on March 16, 2006 by Reuters, the main ingredient in Cayenne, capsaicin, was found to destroy prostate cancer cells. Here is what the article said, "Capsaicin led 80 percent of human prostate cancer cells growing in mice to commit suicide in a process known as apoptosis, the researchers said. Prostate cancer tumors in mice fed capsaicin were about one-fifth the size of tumors in untreated mice, they reported in the journal Cancer Research. 'Capsaicin had a profound anti-proliferative effect on human prostate cancer cells in culture,' said Dr. Soren Lehmann of the Cedars-Sinai Medical Center and the University of California Los Angeles School of Medicine."
• Capsicum supports the natural beat (rhythm) of the viscera and interior actions of the glandular, circulatory, lymphatic, and digestive systems. It has been used with great success as a cure for spotted fever (?); the most active stimulant to support and re-animate feeble or exhausted powers.
• This is a medicine of great value in the practice, and may be safely used in all cases of disease, to raise and retain the internal vital heat of the system, cause a free perspiration, and keep the determining powers to the surface. The only preparation is to have it reduced to a fine powder. For a dose, take from half to a teaspoonful in hot water or tea sweetened with honey.
• Dr. Coffin includes cayenne pepper in his composition powder to restore the normal function of the body in the various stages of pregnancy and childbirth. For morning sickness he recommends a combination of ‘White poplar bark, agrimony, centaury, raspberry leaves, yarrow and rhubarb, each a quarter of an ounce, steep in two quarts of water, strain, and add while hot two teaspoons of powdered cinnamon, half a teaspoonful of Cayenne pepper, and let the patient take one tablespoonful every three hours until the symptoms are removed if this should not relieve, give an emetic and repeat if necessary. • Great for heartburn.
• Capsicum is a general nervous stimulant; a specific for delirium tremens.
• For atonic gout, in paralysis, in dropsy, in tympanitis, and in the debilitated stages of fever.
• flatulence!!! it's an excellent carminative.
• For sore throats—gargle (prepare the gargle with honey); for spasmodic and irritating coughs; heartburn and diarrhea; • Enables feeble stomachs to digest food; specific for hemorrhoids; cures intermittent •relieves sea-sickness; • it is beneficial by enabling the patient to retain and digest food.
• Capsicum is particularly efficient in tonsillitis, and the sore throat of scarlet fever and in diphtheria no application is so efficient as a strong gargle or wash make with Capsicum.
• Promote digestion; relieves pains of the womb; removes obstructed menstruation; for quinsy; for all diseases of the throat; use as a plaster with honey for rheumatic pains, pains of the joints, gout, swellings, etc.; Use outwardly as a liniment, apply it warm or hot for arthritis and rheumatism; gargle for scarlet fever; use an infusion for ulcers in the mouth, strep throat or tonsillitis.
• Cayenne is an excellent remedy for a cold; mix infusion with slippery elm and molasses or honey, and take in doses throughout the day; also excellent for sore throat and coughs.
• Cayenne mixed with pennyroyal (an herb) taken for three days will expel the dead birth material from a miscarriage.
• Eases toothache; preserves the teeth from rotting, and when rubbed on the gums, stimulates them enough to prevent pyorrhea.
• Excellent for any type of internal hemorrhage, (create an infusion with bethroot or star root);
• Capsicum is an important remedy in cholera; Capsicum stops vomiting; combine with equal parts of Capsicum and common table salt, one half ounce of each, one pint of good vinegar, give in tablespoon doses for cholera, vomiting "cholera morbus" -- the gross material associated with cholera from the system
• When made into a lozenge with sugar and tragacanth it is a remedy for hoarseness.
• Combine Capsicum with cinchona for intermittent and lethargic affections and for atonic gout and in advanced stages of rheumatism.
• Capsicum has a powerful action on the mucous membrane, and in hoarseness and sore throat, and in putrid throat a gargle made of Capsicum is particularly beneficial.
• By pouring hot vinegar upon the fruits of Capsicum all the essential qualities are preserved. This vinegar is an excellent stomachic.
• The whole plant steeped in milk is successfully applied to reduce swellings and hardened tumors.
• Capsicum can be used in the treatment of a snake bite.
• As well as the fruit being used as a spice, the leaves were applied to ulcers and headaches.
• Capsicum is given internally in atonic dyspepsia and flatulence. It is used externally as a counter-irritant in the form of ointment, plaster, medicated wool, etc. for the relief of rheumatism and lumbago.
• Oral administration of Capsicum may stimulate the gall bladder reflex.
•acts as a powerful stimulus upon the mucous membrane of the duodenum.
• Cayenne pepper is forgotten therapeutic agent against anorexia, liver congestion, and vascular troubles. Capsicum is highly effective in causing hemorrhoids to regress; and these fruits have the same action on varicose veins. The results are attributed to alkaloids or glucosides in the peppers.
• Excessive amounts of Capsicum (above 20 grams, thus, nearly an ounce) may induce frequent bowel movements.
• Cayenne stimulates the appetite, more especially as a hot climate tends to produce anorexia. We have always held the saliva is the key that unlocks the door to digestion. Capsicum, a sialogogue, will stimulate the flow of saliva and will be very helpful to people who have become accustomed to ‘inhaling’ their food and thus robbing themselves of the benefits of saliva in the digestive process. Capsicum would stimulate their flow of saliva as they return to a healthier attitude toward eating.
• Capsicum may be valuable in the prevention and treatment of blood clots.
• Cayenne pepper is very soothing; it is effective as a poultice for rheumatism, inflammation, and helpful also if taken internally for these. For sores and wounds it makes a good poultice. It is a stimulant when taken internally as well as being antispasmodic. Good for kidneys, spleen and pancreas; wonderful for lockjaw; will heal a sore ulcerated stomach; Capsicum is a specific and very effective remedy for yellow fever, as well as other fevers. Cayenne pepper is literally one of the greatest health secrets in the world!! And apparently you build a tolerance to The spice after some time.. Let's hope so!!!

Tuesday, November 9, 2010

A Healthier Love Affair

One of my favorite things in the world is the experience of making Homemade Spaghetti. I love hearing the sound of fresh vegetables being chopped, the smell of fresh Basil as it’s being stirred into a beautiful pot of brilliantly colored tomatoes and the bubbling sound of sauce simmering on the stove. Not to mention how amazing Spaghetti tastes when it’s on your plate.

One thing I’ve always struggled with is the heavy feeling I get after eating a bowl of Spaghetti. This heaviness is a result of eating pasta filled with sugar and calories.

My vegetable Mentor Brenda shared with me an amazing and simple solution that is low in calories but very filling…Zucchini!

That’s right the little, green Summer Squash is a perfect substitute to create a pasta like dish without the calories and starch. Zucchini also provides Folate, Vitamin A, Vitamin C, Potassium, Calclium, Phosphorus and Magnesium. It also contains Omega 3 and Omega 6 Fatty Acids.

Go ahead...Give it a try!

Zucchini Spaghetti

For the "Pasta" you'll probably need 4 or 5 zucchinis. Cut the ends off of each one and then slice each one until they're pretty close in size to spaghetti. (Mine were slightly thicker than spaghetti and more closely resembled shoestring potatoes).

After you cut the zucchini put it in a pot with just enough water to cover and then boil for 3-4 minutes. You'll want to keep an eye on it because it cooks pretty quickly.

For the Sauce:
1 chopped onion
5 cloves garlic, chopped
2 teaspoons olive oil
2 (28 ounce) cans peeled ground tomatoes in paste
1 (6 ounce) can Italian-style tomato paste
7 cups water
3 tablespoons Italian seasoning
2 tablespoons dried basil
1 teaspoon white sugar
1/2 cup red wine
1 pinch crushed red pepper

In large saucepan over medium heat, saute onion and garlic in olive oil until soft. Stir in tomatoes, tomato paste, water, Italian seasoning, basil, sugar, wine, and crushed red pepper. Reduce heat to low and simmer 3 hours, stirring occasionally.

Monday, August 23, 2010

Delicious Spring Chicken Salad Recipe

This recipe is a delicious twist on traditional chicken salad. It's also a quick option for busy weeknights!

Ingredients
*1/2 pound small red-skinned potatoes, halved
*Kosher salt
*2 tablespoons chopped fresh chives
*2 tablespoons chopped fresh tarragon
*2 tablespoons white wine vinegar
*1/4 cup low-fat plain Greek yogurt
*Freshly ground pepper
*1/4 cup extra-virgin olive oil
*4 romaine hearts, torn
*1 rotisserie chicken, skin removed and meat shredded (about 2 cups)
*1 cucumber, peeled, halved lengthwise, seeded and sliced
*4 radishes, cut into wedges
*1 yellow bell pepper, thinly sliced


Directions
Place the potatoes in a small pot and cover with water. Season with salt, cover and boil until fork-tender, about 6 minutes. Drain and cool.

Meanwhile, pulse the chives, tarragon, vinegar, yogurt, 1/2 teaspoon salt, and pepper to taste in a food processor. Slowly drizzle in the olive oil and pulse to make a thick dressing.

Toss the romaine, potatoes, chicken, cucumber, radishes and bell pepper with the dressing in a large bowl. Season with salt and pepper.


Recipe Courtesy Food Network.com Photograph by Antonis Achilleos

Tuesday, August 17, 2010

The Energy of the Mind is the Essence of Life

It's super easy to get bogged down by the stresses of everyday life; work, family, friends. All of this stress can rob you of tons of energy.

There are lots of ways to reduce our stress and maximize our energy level including; exercising regulary (BLS has great
group fitness classes), laughing and sleeping more, learning a new hobby, meditating, journaling, vacationing, eating healthy and drinking plenty of water.

Eating healthy may be one of the best things you can do to relieve stress, increase energy and reduce the risk of certain cancers and other diseases.


Here are foods to keep your energy level high throughout the day:
Almonds
Apples
Bananas
Hard Boiled Eggs
Hummus
Oats
Salmon
Vegetables - especially leafy greens
Whole Grain Crackers
Plain Yogurt with fresh fruit

Foods to avoid:
Candy
Energy Drinks
Fried Foods

Potato Chips
Red Meat

Eating smaller portions and making healthier choices will boost your energy and help relieve some of your daily stresses.


Wednesday, August 11, 2010

The Benefits of Bulgur!!

My new favorite whole grain is Bulgur Wheat; it is so yummy!

This form of wheat results when wheat kernels are boiled, dried, cracked, and then sorted by size. It's super versatile and can be used in all sorts of dishes and is very filling. I eat it for breakfast every morning.

Not only is Bulgur Wheat super delicious, it's also a Superfood! Bulgur has 7 grams of fiber which is 28% of the daily value. It also has 5 grams of protein and 30 grams of carbohydrates. Each serving has around 140 calories only 5 of which are calories from fat. Whole grains have also been shown to significantly reduce the risk of some cancers and they help fight obesity.


This recipe is a staple in Middle Eastern cooking. It's light, refreshing and full of veggies.

Tabbouleh (Bulgur, Parsley and Mint Salad)

Ingredients:
2 cups presoaked** Bulgur Wheat (I prefer Bob's Red Mill Brand; you can find it in the rice section at most supermarkets)
3 cups Parsley, finely chopped
1/4 cup Fresh Mint, chopped
3 Scallions, finely minced
1/4 tsp Black Pepper
1/4 tsp Cumin, ground
2 Tomatoes, cut into 1/2-inch cubes
3 Tbs Lemon Juice
3 Tbs Oil (Safflower and/or Olive)
1 head Romaine Lettuce
2 medium Cucumbers, sliced

Directions:
In a large bowl, gently mix together all the ingredients, except lemon juice and oil, with a wooden spoon. Add the lemon juice, toss and chill for 1 hour to blend the flavors. Before serving, toss again with the oil. Serve in a mound with romaine lettuce leaves arranged like the spokes of a wheel. Scatter cucumber slices over the lettuce. Makes 6 Servings.

* To presoak Bulgur: Place 1 cup Bulgur in bowl. Pour 1 cup tap water over Bulgur and let stand for 1 hour. Yields 2 cups presoaked Bulgur.

Nutritional Information:
Serving Size: 1 Serving (266g)

Calories 190, Calories from Fat 70, Total Fat 8g, Saturated Fat 1g, Cholesterol 0mg, Sodium 35mg, Total Carbohydrates 28g, Dietary Fiber 7g, Sugars 4g, Protein 5g.

Recipe Courtesy: Bob's Red Mill

Thursday, July 29, 2010

Denver 7's A-List!

We're thrilled to be nominated for Denver 7's 2010 A-List! We're nominated in the Best Personal Trainers Category!! Vote for us here! http://ctvr.us/balancedlife