PSJ Healthstyle Habits ~March 28, 2015

Setting Goals

Let's share our Healthstyle goals, 

so we can continue to 

connect and support each other.

All kinds of goals have been "sighted," 

but I know there are more out there.

I just received my 2015 Apple 

Wellness Challenge

 pin and glass water bottle 

for finishing at the Silver level.

But "things" as a reward

aren't as important as 

the support of others along the way

and the satisfaction of how you feel

as you turn goals into habits.

Also please continue sharing 

your culinary experiments.

Here's an easy and quick

 recipe for breakfast:

Easy Breakfast Eggs

or Sweep the Refrigerator Eggs. 

Preparation: 

Chop some onions and veggies. 

I used red Bell peppers and asparagus.

Grate some cheese, like cheddar.

Beat 3 eggs with 2T water.

Saute the onions in oil 

till they're carmelized.

Add the peppers and asparagus

 and saute about 3 minutes.

Pour in the egg/water mixture.

Sprinkle the cheese over the eggs.

Stir to scramble the eggs, 

cheese and veggies together. 

Serve with whole grain toast.

NOTE:
This recipe is just a guideline. You can add whatever you you have on hand. Experiment. Hence the sub-titled name of the recipe..."Sweep the Refrigerator" Eggs.

PSJ Healthstyle Habits ~March 24, 2015

7 Layer Dip

Makes: 20 servings

Serving Size: 1/2 cup

Preparation Time: 20 minutes

Ingredients:

1 container (8 oz.) plain, nonfat Greek yogurt

1 Tbsp. finely minced fresh cilantro

1 tsp. hot chili powder

1/2 tsp. ground cumin

1/2 tsp. oregano flakes

2 med. avocados, peeled, pitted, and mashed

1 Tbsp. fresh lemon juice

3 cups fresh shredded spinach

1 can (15 oz.) black beans, drained and mashed coarsely with a potato masher

1 cup chunky salsa, as mild or spicy hot as you prefer

1/2 cup shredded cheddar cheese

2 fresh Roma tomatoes, seeded and diced

2      minced green onions

10 black olives, pitted and diced

Directions:

In a small bowl, combine yogurt, cilantro, chili powder, cumin, and oregano; set aside.

In another small bowl, combine the mashed avocado and fresh lemon juice; set aside.

Place the spinach in a clear serving bowl, such as a trifle dish. 

Spoon the black beans on the spinach. 

Use a spatula to spread the yogurt mixture over the beans. 

Spread the avocado mixture over the yogurt. 

Spoon the salsa over the avocado mixture. 

Sprinkle the cheese and top with a layer each of plum tomatoes, green onions, and olives. 

Serve with a selection of raw vegetables (sliced carrots, cucumbers, celery, zucchini, bell peppers, broccoli) or baked multigrain chips.

PSJ Healthstyle Habits ~March 23, 2015

WOK Stir-fry Cooking Video

This one's for 

BJ, Joe, Dan and Caroline

(and anyone else actually)

A 14 minute demo 

by your mother, aka Pamma, 

to help you see how 

easy and nutritious 

WOK cooking can be!

Let's WOK & Roll!

PSJ Healthstyle Habits ~March 22, 2015

Congrats to Joe for finishing

 his half-marathon in 1:40!

Sunday is a great day
to set our Healthstyle Goals
for the upcoming week.

But it's also good
 to see the big picture with a
Healthstyle Plan, 
which we will achieve over time
as we set small goals each week
 and accomplish them...
one day at a time.

Physical, Mental,
Social/Emotional and Spiritual
goals may be included
in your Healthstyle Plan.    

 

 Stay connected with family & friends!

 Enjoy the seasons with their variety

 in Nature and Foods!

Here's my Healthstyle Plan (a work in progress.)

Physical Goals
Sleep...awake 6:00am...bedtime 10:00pm on 9-6:00 work days
         ...awake 5:30am...bedtime 10:00pm on 8-5:00 work days
         ...8 hours sleep on days off
Hydration...drink 8 glasses of water per day minimum
Nutrition...Diabetic Diet standards
Exercise...aerobic (walking, jogging, hiking, dancing) at least 3 days per week
              ...strength and flexibility (Firehouse Calisthenics, Carl Sandburg Stretches)
              ...at least 2 days per week
Mental Goals
Writing...personal journal daily, one entry
           ...fictional book 30 minutes daily, minimum
One to One training at Apple on software I use...at least twice a month

Social/Emotional Goals
Create and publish Healthstyle Blog Entries
Stay connected with family through social media, Face Time, phone calls, family gatherings, letters
Family History...scan and organize family photos
Plan and have family vacations

Spiritual Goals
Scripture Study...At least ½ hour per day
Prayers...make bed & say morning prayers daily
            ...evening family prayers and personal prayers daily

PSJ Healthstyle~March 21, 2015

Happy First Day of Spring!

As Spring awakens new life to the world, 

let's celebrate the variety of colors

 in the foods we eat. 

Try some, you'll like them.

PSJ Healthstyle Habits ~March 19, 2015

Inspiration for the Day

Conquering one Challenge at a Time

Thanks for sharing 

your success today, Liney!

"Worked out today. 
Got done a little before 7. 

Wanted faSt food. 

Battled for awhile within myself. 

Almost went to McDonalds. 

Instead found myself in Albertsons 

buying veggies and rotisserie chicken. 

Had to remind myself 
why I just worked out

and the reasons I feel good. 

Why throw it all away?! 

I conquered my cravings and 

decided it's not okay to be lazy!"


Presenting Kaliyah and Grace.

They are such adorable examples

of learning


 one step at a time. 

Kaliyah almost walking 

and 

Grace starting to read. 

Remember it's one step at a time for us 

as we are building healthy Habits.

And we'll be off and running! 

PSJ Healthstyle Habits~March 16, 2015

Here's a couple of things to try this week...

1. DRINK MORE WATER

Divide your weight in half 

and that's how many ounces a day

 you should try to drink.

2. Cook a Stir-fry Meal

Once you realize you don't need a recipe for everything, you may find yourself cooking a lot more often. Stir-fry is a perfect example—the steps stay the same, and you can use whatever is in the fridge. The pros at Food52 walk you through the quick and easy process. 

How To Cook Any Stir-Fry in Six Easy Steps

1. Stir-fries cook quickly so act like a scout and be prepared. Cut all vegetables small enough that they'll cook fast,

and line up all ingredients next to the stove in the order they'll go into the pan. Always dilute soy sauce in a ratio of 1 part soy to 1 part water—when it hits the hot pan it will reduce, gaining back its strength.

2. Choose your noodle. I find all noodles are good noodles as long as they're long. Cook them to al dente and cool them—

3. Cook the protein (beef, chicken, shrimp, pork) first, adding half the diluted soy after the protein has caramelized. Remove the protein to a plate.

4. Sear the vegetables until tender. Be sure to add the vegetables that take the longest to cook to the pan first. Example: Carrots first, then Bell peppers, then broccoli, zucchini, ginger and garlic.

5. Combine everything in the pan (protein & noodles added back with the veggies) and toss just till it's warmed through, adding the remaining diluted soy sauce.

6. Add the garnish—here, chives and scallions—which in Asian food isn't optional. It's an actual ingredient that needs to be added for flavor.

---

Tom Hirschfeld is a contributor at Food52. He's a stay-at-home dad and a trained chef. He taught at the local culinary school for 5 years, and has a small farm where he gardens, and raises chickens, turkeys, geese, and ducks. 

PSJ Healthstyle Habits~March 15, 2015...Part 2

Sunday Dinner Plus

 Leftovers for Lunches

Salmon, Spinach Salad, 

Mashed Cauliflower, Broccoli

The "Mashed Potatoes" 

were sooo good  

there were no leftovers 

for lunch.

PSJ Healthstyle Habits~March 15, 2015

A Happy Sabbath to you all!

And a Happy Birthday to Trevor!

I love my grandchildren;

and I love each of you!

You may have noticed I have changed the title of my PSJ Blog entries to "PSJ Healthstyle Habits." I feel this better reflects what we are trying to accomplish, and that is, to create good habits that contribute to our overall well-being.



As I share various articles reflecting the current studies and beliefs of "experts" in the areas of nutrition, exercise, diseases, etc. I try to glean truths that will be beneficial to me. Fortunately I have one standard that I have trusted as a measurement for discerning what is true within these varying opinions and that standard is the Word of Wisdom and the principles found therein. It is recorded in Doctrine & Covenants Section 89. 

Here are a few notes about it:  

This revelation given through Joseph Smith the Prophet, at Kirtland, Ohio, February 27, 1833.

It was given as a Word of Wisdom, for the benefit of all people.

It was sent as a greeting; not by commandment or constraint (we have our agency to choose whether we will live it.) But it is the will of God for our benefit.

It was given for a principle with a promise.

It warns us of the consequences of evils and designs which do and will exist in the hearts of conspiring men in the last days. (Is there any doubt that there are those who care more for profits than for the health and well-being of individuals?)

It cautions us to be aware of and refrain from things that will be harmful to us such as tobacco, alcohol, tea, coffee, (but also all other harmful substances such as drugs.)

A major part of the Word of Wisdom is about all the good things for us such as all wholesome herbs (plants) God hath ordained for the constitution, nature, and use of man—

Every herb (plant) in the season thereof, and every fruit in the season thereof; all these to be used with prudence (moderation) and thanksgiving.

Also flesh of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly;

All grain is ordained for the use of man and of beasts, to be the staff of life,

All grain is good for the food of man; as also the fruit of the vine; that which yieldeth fruit, whether in the ground or above the ground—

Then comes the Promise:

And all who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones;

And shall find wisdom and great treasures of knowledge, even hidden treasures;

And shall run and not be weary, and shall walk and not faint.

And I, the Lord, give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them. Amen.

GOOD FOOD

I have always tried to live the principles found in the Word of Wisdom and can testify that as I have lived them I have truly been blessed with those promises. Especially the "wisdom and treasures of knowledge" that have helped me face the challenges in my life and inspired me to improve my talents.

I am re-dedicating myself to living all the positives found therein such as eating  with gratitude and moderation, whole foods (not processed by conspiring men), more fresh fruits and vegetables, whole grains, and exercising ("run and not be weary, walk and not faint.") I hope to create better Healthstyle Habits by doing so. That is my wish for you too. 

EXERCISE

The PSJ Healthstyle Challenge March 14, 2015

Hi Everyone!

As we are continuing to refine our eating habits, 

here's a reminder to think about the vast variety of foods we 

can eat and enjoy! 

Mindfull Eating

Mindful eating focuses on tuning in to one’s body to recognize basic hunger signals and then eating with increased awareness — paying attention to every bite of food. You have to be prepared to eat when you need to, to respond to your body’s signs.

Mindful eating is eating with intention and attention. Instead of thinking about “being good” or adhering to a diet, you should be thinking about why, when, what, and how you eat. 

Using mindful eating techniques you may express intention as “I want to feel well,” “I want to be healthy,” or even “I want to enjoy the food at this party.” Mindful eaters pay attention to the eating experience by being in the present moment and noticing how good the food tastes and being aware that as you eat, the enjoyment decreases as you get used to the flavors and become sated. That’s your cue to stop eating. By practicing mindful eating, all of a sudden you get this little voice in your head that says ‘You can stop’ or ‘You’ve had enough.’”

Paying more attention to when, why, how, and what you eat sounds easy. But many things can influence your choices and your awareness. Among the most common distractions to avoid are eating while driving, eating while watching television, and focusing on cleaning your plate rather than on the food itself. Such habits not only distract people from what they’re eating, but also from the simple pleasure of eating.

Using mindful eating makes the food you eat much more satisfying. People who are keenly aware of what and how they are eating are more likely to enjoy flavors and textures and the ambience of the eating experience, and they may also enjoy their lives more fully. If you eat too much, you feel lethargic and regretful; if you eat the right amount, you feel energetic, content, and ready for your next activity. 

The PSJ Healthstyle Challenge March 13, 2015

I thought this was an interesting article:

The Happiness Diet

What if you discovered that the best place to begin your personal pursuit of happiness is at the end of your fork? Well, prepare to polish your silverware. Emerging research from the fields of neuroscience and nutrition shows that by changing what you eat, you can stabilize your mood, improve your focus, and boost your brain health, all while trimming your tummy.

We call this way of eating the Happiness Diet. And fear not: It's not all carrot sticks and raw broccoli. It includes foods that are rich in nutrients like vitamins A, B12, D, and E, and folate, iodine, magnesium, calcium, iron, fiber, and omega-3 fatty acids—your Essential Elements of Happiness.

Food is directly linked to three areas of brain function that create your "happiness ability." 

The first is your capacity to focus, think, plan, and remember (we call them "foods for thought"). 

The second is emotional regulation ("foods for good mood"). 

And third are foods that give you the ability to power through a deadline and control anxiety ("foods for energy").

Happiness Rules

If you want to tap into the mental well-being that comes from the Happiness Diet, follow these basic guidelines.

RULE 1: Reduce the amount of processed food you eat. Much of it is loaded with sugar, and too much of the sweet stuff actually contributes to the shrinkage of key brain areas involved in mood regulation.

RULE 2: Eat more fruits, vegetables, and whole grains. Plant foods contain the minerals, vitamins, and phytonutrients that we call the Essential Elements of Happiness—substances your brain needs for optimal functioning.

RULE 3: Opt for grass-fed meat, whenever possible. Compared with typical grain-fed meat, grass-fed has more omega-3 fatty acids, an Essential Element of Happiness that promotes formation of new brain connections.

RULE 4: Strive for variety. The greater the range of whole foods you consume, the broader the range of brain-boosting nutrients your diet will certainly contain—and the sharper, merrier, and more energized your mind will be.

*This was excerpted from "The Happiness Diet."

Foods for thought

Eggs. What if we could create the perfect brain food? For starters, we'd want some vitamin B12, which is crucial for nerve cells. A deficiency causes irritability, depression, and cognitive decline.

Next we'd add a little folate to keep our brain's neurotransmitter factories humming. Iodine would be another plus, since it is essential for good thyroid function—and an underactive thyroid leads to lethargy, weight gain, and depression. Finally, studies have increasingly linked low levels of vitamin D to depression, dementia, Parkinson's disease, and PMS, so we'd love to include some of this nutrient, which is hard to find in nonfortified foods. This is just a partial profile of a standard barnyard egg—a nutritional powerhouse.

Grass-fed butter. No more confusion about what to smear on your toast: Butter is brain food. It has a long list of nutrients that are not found in most vegetable oils—including vitamin A (which promotes the production of neurotransmitters such as dopamine that are key players in mood and memory), along with vitamins D and B12.

Butter from grass-fed cows is even healthier. It contains omega-3 fatty acids, which cool inflammation and promote the growth of new brain connections. It also delivers higher levels of a special fat called conjugated linoleic acid, or CLA, which increases blood flow to the brain, extends the life of brain cells, and counteracts the effects of the stress hormone cortisol. In short, the more fresh grass a cow eats, the more nutritious its milk and butter.

Grass-fed beef. Yes, red meat is brain food. It contains heme iron, which is the most absorbable form. The brain needs a constant flow of oxygen, and that depends on eating enough iron for red blood cells. Red meat is also a top source of vitamin B12, and it's one of the best sources of zinc, which research suggests improves academic performance. And if you stick with grass fed, you'll also get 300 to 500% more CLA than with conventional beef!

Anchovies. The densest source of omega-3 fatty acids is cold-water fatty fish, and anchovies have twice as much as tuna. Pregnant women who eat more omega-3s have children with higher IQs. Anchovies are healthier than tuna for another reason too: They're low on the food chain, so they're often virtually free of brain-damaging mercury.

Foods for energy

Arugula. Dark, leafy vegetables are among the most nutrient-dense foods we eat. In fact, folate, which protects us from depression, originates in the leaves of plants. (Its name comes from the Latin word folium, for "leaf.") But arugula offers far more. As a kid, you were probably told a thousand times what a great source of calcium milk is, but you probably weren't told that greens also contain calcium. It triggers the release of neurotransmitters every time a neuron fires. Two cups of arugula have just 10 calories but contain 6% of your daily need for calcium, plus two other Essential Elements of Happiness, folate and fiber. The latter is important for maintaining a healthy gut, which is crucial for the proper absorption of other nutrients. Diets low in fiber have been linked to depression and increased risk of suicide. And arugula's deep green color indicates the presence of yet another of our top happiness nutrients, magnesium.

Walnuts. You can fit one walnut in the palm of your hand—yet it has all the building blocks to grow into a tree that's nearly as wide as a school bus and as tall as a 10-story building. Nuts contain a wealth of trace minerals, macronutrients, and vitamins, including magnesium, copper, iron, manganese, zinc, calcium, omega-3s, vitamin E, and folate and other B vitamins--they're sort of like multivitamins, except designed by nature. The various forms of vitamin E work to relieve brain inflammation and protect neurons. Patients with major depression often have low levels of vitamin E in their blood.

Blue-or red-skinned small potatoes. Because we confuse the pure food with the processed version, potatoes have a bad rep. A potato skin has just as many phytonutrients as broccoli—especially if you eat the more colorful varieties. Unusual nutrients found in potatoes, known as kukoamines, can lower blood pressure, which protects the brain. But potatoes are also loaded with Essential Elements of Happiness such as folate and iodine. As noted above, iodine is critical for the proper functioning of the thyroid gland, which in turn is a mood regulator. One of the first things a psychiatrist checks when evaluating someone suffering from depression is the thyroid. Iodine deficiency is also the most common cause of preventable brain damage in the world.

Foods for good mood

Wild salmon. Fish is an important source of every Essential Element of Happiness except fiber, and one of the best is wild-caught salmon. Studies have found that people in countries with the highest fish consumption have the lowest rates of depression, bipolar disorder, postpartum depression, and seasonal affective disorder (the winter blues). That's at least in part because the fish has high levels of omega-3 fatty acids. A 2008 study found fish oil to be as effective as Prozac for treating major depression.

Tomatoes. The same compound that makes tomatoes red, lycopene, helps maintain mood by preventing the formation of inflammatory compounds that are associated with depression. Tomatoes contain other mood enhancers, such as folate and magnesium, as well as iron and vitamin B6, both needed by your brain to produce important mood-regulating neurotransmitters such as serotonin, dopamine, and norepinephrine.

Beets. These root vegetables are an excellent source of the B vitamin folate that is crucial for good mood, memory retrieval, and processing speed. Higher concentrations in the blood are linked to a decrease in negative moods and clinical depression. Beets are also packed with betaine, which our brain uses to form SAM-e, a natural antidepressant. And early research finds that another important nutrient found in beets—uridine—is as effective as prescription antidepressants when it's combined with omega-3s.

Chile peppers and garlic. Chile peppers are spicy because they contain a fat-soluble molecule called capsaicin. Our brains are loaded with receptors for capsaicin, and we respond to it by releasing endorphins, natural compounds that have a calming effect.

As for garlic, it's a top source of chromium, which influences the regulation of serotonin, the brain's so-called happiness chemical.

The PSJ Healthstyle Challenge March 12, 2015

Breakfast anyone?

Here's my Quick Breakfast Fried Potatoes

Microwave Red Potatoes 

for about 4 minutes

or until a fork sticks in easily

(This pre-cooking the potatoes is 

what makes it quick)

Chop/Dice ½ a yellow onion

Fry the onions in oil until 

nice and brown/carmelized.

Cut up the cooked potatoes, 

skins and all.

Add the potatoes to the onions 

in the skillet and fry together, 

scrapping the bottom of the pan 

and turning the potato/onions 

until the potatoes are crispy. 

(You may need to add a little more oil 

when you add the potatoes.)

We had this as a side with 
our Spinach Eggs this morning.