Bright Colorful Foods!

Warm weather has arrived (I am sure you have probably noticed), and it’s time for the delicious foods that we associate with the sunny days of summer: sweet berries, succulent plums, apricots, peaches, and nectarines; deep red Bing or bright yellow Rainier cherries; flavorful red and black grapes, velvety mangoes and kiwi; and tomatoes. Don't forget the wonderful veggies: sweet yellow or red onions, pungent garlic, dark leafy greens and lettuces, green zucchini squash, and bright colorful peppers. Makes you want to run out and find the first farmer's market, right?

 

All of these wonderful foods are colorful due to the fact that they contain plant pigments known as flavonoids. There are several types of flavonoids, and different foods vary in the types of flavonoids. No matter the type, flavonoids are an exciting area of nutritional research. Because of the high content of flavonoids in fruit- and vegetable-rich diets, scientists are investigating how they contribute to the promotion of health benefits associated with such diets.

Beneficial effects of flavonoids on human health are partly explained by their antioxidant activity. Because of the antioxidative property, it is suggested that flavonoids may delay or prevent the onset of diseases induced by free radicals. They also may inhibit low density lipoprotein (LDL) oxidation by free radicals. Furthermore, flavonoids have anti-bacterial, anti-viral, anti-inflammatory, and anti-allergenic effects.

So take advantage of the abundance of local produce this summer. Visit a farmer's market and fill your plate with colorful fruits and vegetables: They look good, taste good, and they’re good for you!

Why are you worthy of getting healthy this year?

Why are you worthy of getting healthy this year? I read this question on the Oprah.com website in an article about the 10 healthiest things you can do this year. Right away this struck a cord with me.

This question is interesting to me because of the word worthy. I talk to people every day that are trying to make the decision of what direction they are choosing for their healthcare needs. Someone said to me yesterday when we were talking about his tremendous result after finishing detoxification program “Isn’t it funny that we hesitate to spend money on something that will make strides in improving our health, but yet when our car needs a new part in order to operate efficiently we don’t give it a second thought.” I think this same question applies to something else that happened recently when I was talking to someone about taking the time to plan ahead for meals each week. She said “With all of the activities (sports) that I have with my family, it makes it too hard to prepare food during the week.” However, when we don’t take the time to feed our bodies properly they begin to dysfunction and do we truly have the energy to perform at our best?

Are we truly not worthy of getting healthy this year? I cannot imagine the answer to this question being yes for anyone. Therefore, we have to really explore the reason why we do not make our health top on our list of priorities. We are told when embark a plane that in case of emergency we are to place the oxygen mask over our face before assisting another. Isn’t putting our health on the back burner for the sake of other responsibilities ignoring the sage advice behind this most basic instruction? We are all worthy of, as Oprah says “Living our Best Life”. Take a minute today to consider three reasons why you are truly worthy of getting healthy this year.

Shannon Westgate

Program Director

Are you sending the right message?

Why do people get stuck on their weight loss project?  Being overweight is a complicated metabolic dysfunction in which the cells are not sending and receiving proper messages. Hormonal imbalance, nutritional deficiencies, poor sleep, inadequate detoxification pathways, drugs, heavy metal overload, and stress all play a part in your ability to use your food rather than store it.  If you are stressed when you eat, your body will respond by storing your food instead of using it.  Try this - before, during, and after eating do three belly breathing exercises.  Place your hands on your belly.  Breathe in deeply through your nose and stick out your belly at the same time.  As you exhale let your belly return to normal.  This exercise turns on your parasympathetic nervous system and tells your body "Everything here is fine - go ahead and burn these calories".  Christine Blakeney, D.O.

Plan to Succeed

The best of intentions can be derailed without a plan. We can learn about the types of food that make us feel good and gain understanding of portion control, but until we know how that translates into our day to day life we still do have a plan to succeed.

Each week I sit down on Sunday morning with my cup of tea, before the day gets busy and I go through cookbooks. I choose 5 or 6 meals that my husband and I will make during the coming week. I think about our schedules and what kind of time we will have and I plan accordingly. I then assess my needs, make a list, and do my shopping for the entire week.

With the food I need stocked for the week and my menu planned, I come home from work and choose one of our menu options. The best part is I don’t have to be creative at the end of the day when things tend to be a bit chaotic.

Some days I have more time than others. For instance, on Sunday afternoon I will put together a pot of soup when I have the time to do so. I then package the leftovers in individual serving containers. Some can go in the refrigerator for lunch and I may freeze others. This way it is easy for me to grab my lunch on the way out the door to work without having to prepare.

This may seem like a lot of work at first, but it is a healthy habit that can last a lifetime if you commit to your plan. It has saved me from the drive through pitfall or pizza delivery fallback option that crosses our minds when we get caught up in our day to day fluster. This way I am always prepared to easily choose a healthy option.

Shannon Westgate

Eating While You Eat

How can we learn to "eat while we eat"?  Try this. Sit at your dining table with your plate in front of you.  Admire how your food looks - the textures and the colors.  Lean forward and sniff.  What do you smell? Peppers? Onions? Basil?  Now taste the food . Move the food around your mouth tasting carefully. Chew slowly and enjoy how the flavors change as you chew. Only after you have chewed and enjoyed every flavor do you swallow. Great! You are eating while you eat!     Christine Blakeney, D.O.

Breathe Deeply to Burn Calories

Why do people get stuck on their weight loss project?  Being overweight is a complicated metabolic dysfunction in which the cells are not sending and receiving proper messages. Hormonal imbalance, nutritional deficiencies, poor sleep, inadequate detoxification pathways, drugs, heavy metal overload, and stress all play a part in your ability to use your food rather than store it.  If you are stressed when you eat, your body will respond by storing your food instead of using it.  Try this - before, during, and after eating do three belly breathing exercises.  Place your hands on your belly.  Breathe in deeply through your nose and stick out your belly at the same time.  As you exhale let your belly return to normal.  This exercise turns on your parasympathetic nervous system and tells your body "Everything here is fine - go ahead and burn these calories".  Christine Blakeney, D.O.