Healthy Hints
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  • 5 Tips for a Healthy Summer Eating

    Summer can bring some challenges to our ‘Healthy Eating Habits’. There are so many activities and changes to our otherwise routine schedule, that those little things we routinely do can go by the wayside. Knowing this, if we just keep a few things up front and consistent, we can have a fun filled and healthy summer eating.

    5 Tips for a Healthy Summer Eating

    • Stay Hydrated If you are feeling thirsty then you are already dehydrated! If you are feeling “hungry” you could be getting dehydrated. First drink 8 oz. of water and wait a few minutes. If you are still hungry then go ahead and eat something.  12 Reasons You’ll Want to Drink More Water 

    Tired of drinking plain old water? Click HERE for some tips.

    • Eat BEFORE you leave home, unless you are going to a cookout 😊 This way you have control over what you are eating. You’ll also have more control over those items that look so tempting when you aren’t even hungry AND you will save money!
    • Be Prepared with some emergency snack. Preferably ones that can stand the heat like nuts, jerky or protein bars without the melty toppings. I like to bring a little cooler with me where ever I go. I put a frozen freezer pack to keep everything cool like veggies, fruit or even a protein shake meal that I froze the night before.
    • Stay Active. Relaxing is great (and important) but too much inactivity increases the likelihood of drinking and munching more than you should. Even healthy snacks add calories, moderation is key. Summer Activities to Burn 100 Calories 
    • Trade Out Empty High Carbs. Swap the hamburger or hot dog bun for a lettuce leaf, the chips for roasted chickpeas, crunchy veggies or popcorn.
    • Be Consistent with Your Protein & Fiber. Making sure you get both protein and fiber in every meal and snack will do wonders for your body and energy level.

    Learn more about Plant Protein

    Learn more about Fiber

    What do you do to help yourself stay with Healthy Summer Eating?

    June 17, 2017 • Essential Oils, Healthy Hints • Views: 261

  • Stress Relieving Tips

    Just about everyone experiences stress in one form or another on most days. It can be from an ongoing issue or just an independent occurrence. Most of us consider stress coming from a negative situation, however, even good or happy events can cause stress. Over the long haul, stress not only is damaging to our body, it also can take away our JOY! Here are a few stress relieving tips you can start using right away.

    Take a Slow Deep Breath…and then, take a few more. Within 60 seconds, deep breathing sends signals to your brain to relax your nervous system, which tells your adrenal glands to stop pumping out the stress hormones, cortisol.  As a bonus, deep breathing will also increases your oxygen levels in your bloodstream which gives you more energy.

    Deep Breathing Exercise:

    • Sit, stand or lie down in comfortable position with good posture.
    • Gently take a slightly deeper breath than normal – it should feel natural & comfortable, not forced.
    • Hold it without straining then exhale.
    • Gently take a deeper breath into diaphragm region of upper abdomen; should feel stomach rising as inhale & lowering as exhale.
    • Hold slightly & then exhale, be sure to exhale fully.
    • Repeat for at least a minute.

    Perform this routine periodically through out the day, remembering to keep posture straight. Slouching compresses your lungs which means you won’t get as much air.

    Analyze Your Stress. Separate the things in your life that you find stressful into two categories: things you can do something about, and things you can’t. If you can do something about the stress causer, then do it! If there’s nothing you can do, then accept it and move on – Practice the art of the Law of Least Effort. Know that this moment is as it should be, accepting it as it is, not as I wish it to be. Every problem is an opportunity in disguise. ( from Deepak Chopra’s book The Seven Spiritual Laws of Success  get it HERE)

    Monitor Your Negative Thinking Stress is often the result of fears that are based in our imagination. If you have this tendency, start replacing negative thoughts with positive thoughts. Just changing your attitude can actually alleviate a lot of stress.

     

    Emotional Release Crying is an excellent stress reliever, especially if you have bottled up sadness and grief. Let your unresolved emotions roll down your cheeks and out of your life. Laughter is good medicine, too. Even if you are angry or depressed, just say ha ha hee hoo hoo. Soon, real laughter will come…and with it, joyful tension release.

    Meditation One of the ultimate goals of yoga is rest—and simple, quiet meditation accomplishes this quite effectively.

    • Sit with your head, neck, and trunk in alignment and your legs comfortably crossed.
    • Observe the quiet flow of your breath for several minutes.
    • Then practice soham meditation (pronounced “so-hum”).
    • On each inhalation, mentally say ‘so’.
    • On each exhalation, mentally say ‘hum’.
    • Stay with this mantra for at least 5 minutes.
    • If you are more spiritual centered you could say “Let God” or “Praise God”

    It will help you become one with your inner being, and soon your stress will melt away.

    Cultivate a Meditative Mind For example, When you walk, walk mindfully. Feel the cool grass under your feet. Notice your surroundings. Notice the brightly colored flowers, the beautiful trees, a single bird flying in the sky. By staying in the present moment, you will fall in love with your life. Then anything that touches you—even stress, anger, anxiety—becomes meditation. 

    Write it out. If you are having a hard time dealing, then journal it. Just be sure to end with some positives. Also, keeping a Gratitude Journal will help keep you focused on all the good in your life.

    Take a Relaxation Break To prevent the buildup of stress, Spend at least 5 to 10 minutes in savasana (corpse pose) daily.

    • Lie on your back with your legs and arms a comfortable distance from your torso.
    • Close your eyes, and let your muscles melt into the floor.
    • Then let the lungs do their job. Take a deep breath.
    • Bring your attention to the sensation of the breath flowing in and out of your nostrils, and notice how the exhalation is slightly warm and the inhalation is moderately cool.
    • If your mind wanders, gently bring your focus back to the breath. When thoughts arise, let them go.

    This practice balances the nervous system and fosters a relaxed, clear state of mind.

    Viparita Karani. (legs up the wall)

    • Lay on the floor with your bottom next to a wall.
    • While keeping your legs up the wall, elevate your pelvis on a bolster or folded blankets.
    • 5 minutes does the trick for me

    This pose stimulates the blood pressure sensors in the neck and upper chest, triggering reflexes that reduce nerve input into the adrenal glands, slow the heart rate, slow the brain waves, relax blood vessels, and reduces blood pressure.

    Other Stress Relief Yoga Poses Shoulder stand (sarvangasana), plow pose (halasana), half spinal twist (ardha matsyendrasana), locust pose (shalabhasana), and lion pose (simhasana) Check out this site with photos for poses and more!
    Get at least 7 or 8 hours of sleep at night. And if possible, don’t wake to a blaring alarm clock since the noise causes a flood of stress hormones to be released.

    Exercise regularly but don’t overdo. Exercise is a valuable release for pent-up stresses.  Just Know your limits and don’t over exercise, since it can cause stress on the adrenals.

    Bath of Ginger & Baking Soda for Quick Relief.

    • To a hot bath add
    • 1/3 cup ginger or( 3 drops doTERRA Ginger Essential Oil)
    • 1/3 cup baking soda
    • Stir and get in
    • (Then, even if you are not a singer, sing in the tub!
    • Even if you’re not a dancer, dance with your arms. Spontaneous music and movement will help you get back in touch with your carefree side.)

    The circulation-boosting effects of ginger and the alkaline properties of baking soda will counteract some of stress’s effects on your body.

    I hope this gave you a few things to try right NOW!

    Hugs, (another stress reliever)

    Kathy

    Check out These 5 Essential Oils to help you feel Less Stress

    April 2, 2017 • Essential Oils, Healthy Hints, Mind Managing • Views: 231

  • Spices for Your Food – Enhance Taste and Health

    I’ve been cooking with herbs & spices for decades. I love the way they can really perk up a dish, but I never really gave much thought to the health benefits. Since I’ve been researching what are my best and healthiest food options, the how to use and which herbs & spices to use has opened up an exciting new world of cooking. And now that I’m into essential oils, my dishes are even healthier and more flavorful! 

    In this post I will share some of the health benefits of the more popular spices. For health info on herbs go to my post on the  Health Benefits of Herbs

    What, Where & Why

    • Spices are generally derived from the bark, root, fruit, or berries of perennial plants and trees. Examples: cinnamon is the bark, ginger the root, nutmeg the fruit, pepper the berry. Other spices in your cupboard are actually blends such as curry, chili powder, seasoned salt, pickling/pumpkin spices, etc.
    • Spices (& herbs) are classified botanically as fruits and vegetables. They offer higher levels of antioxidants since they no longer contain the water that makes up a large portion of fresh produce.

    cinnamon-oilOne teaspoon of ground cinnamon has the equivalent level of antioxidants as a half cup of blueberries or one cup of pomegranate juice. Just think of all the foods to which you add cinnamon!

    • Including spices in your recipes adds flavor so you are able to use less fat, salt &/or sugar.
    • Have anti-inflammatory properties.  Inflammation has been identified as a precursor to many chronic diseases, such as heart disease, allergies, and Alzheimer’s to name a few.
    • Some spices help to boost metabolism. The capsaicin in peppers are believed to have metabolic boosting properties.
    • Some spices help keep your blood sugar steady.
    • Help increase cell-protecting activities in your blood which defend you against many diseases, from arthritis to cancer.
    • If you eat foods that are flavorful and satisfying, there is a good chance you will eat less and consume fewer calories, too!

    Storage and Longevity 

    • It is best to store your spices in tightly closed containers in a cool dark place, like a cupboard away from the stove.
    • Most ground spices lose their potency after six months on the shelf. Whole spices keep their potency up to one year. It is wiser to buy small amounts that you will use up more quickly than bulk amounts.
    • Essential Oils are 50-70 time more potent than spices (& dried herbs) and when stored in closed glasscontainers away from light and heat, they will last for decades probably longer than you. Not all essential oils are created equal or to be taken internally. For this reason I ONLY use CPTG essential oils. I like that the oils I use are independently tested multiple times to ensure they are certified pure therapeutic grade, better than organic! Check them out HERE Contact me about getting wholesale pricing Kathy@kathyskinner.com 

    Learn about substituting with essential oils in my blog post 

    Some health benefits of common spices & blends

    Allspice – Helps with digestive & pain relief, used to treat bacterial and fungal infections as well as coughs, chills, bronchitis and depression. It resembles a mixture of clove, cinnamon & nutmeg.

    *Black PepperImprove digestion, promotes intestinal health, has antioxidant and antibacterial effects. The outer layer of the peppercorn stimulates the breakdown of fat cells, keeping you slim while giving you energy to burn.

    *Cassia or *Cinnamon – Can help regulate blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes. Helps with purifying and water retention, inhibits bacterial growth and helps eliminate head/neck tension. Aim for one-fourth to one-half teaspoon of cinnamon twice a day. Add to plain Greek Yogurt, a drop of essential oil and fruit, in your oatmeal, etc

    *Cardamom – a spice made from the seed pods of various plants in the ginger family.   It offers gastrointestinal protection, cholesterol control, relief from cardiovascular issues, improvement of blood circulation, helpful with conditions of the mouth & bladder issues. It also possesses properties that cause excitement. Cardamom is used mainly in Middle Eastern cooking. It has a strong pungent flavor and aroma. I frequently will add a pod when making rice. It is the 3rd most expensive spice (saffron, vanilla bean)

    *Clove – has antiseptic and germicidal properties that help fight infections, relieve digestive problems, reduce bloating of joint discomfort, helps with macular degeneration and bad teeth. Cloves rank as the richest source of antioxidants.

    The benefits of antioxidants include powerful protection against all types of degenerative diseases such as cancer, heart disease, diabetes, arthritis, macular degeneration, Alzheimer’s disease, and many more. Sprinkle ground cloves on applesauce, add to quick bread batters, and add a pinch to hot tea. Grate fresh ginger into quick bread batters and vinaigrette. Add chopped ginger to stir-fries. Sprinkle ground ginger on cooked carrots.

    CocoaControversy on whether cocoa is a spice or not, I do because it is similar with some of the spices like curry, pepper, nutmeg, cinnamon and cloves. They all come in powdered form. It acts as a natural anti-depressant, antioxidant properties, can reduce blood pressure, boosts energy. When choosing cocoa to consume for health, it is Best to choose a high-quality dark chocolate. It should contain at least 70% cocoa and no dairy products.

    coriander*Coriander – Can be refer as both an herb and a spice Although the term coriander is used in much of the world in reference to both cilantro leaves and seeds, in the Americas, it generally refers to the dried cilantro seeds which are used as a spice both in whole form and ground. Protects against the seasonal or environmental threats, aids in digestion & helps settle the stomach & prevent flatulence, swelling that may alleviate symptoms of joint discomfort, protects against bladder problems.  It also helps improve or maintain healthy blood sugar or cholesterol levels.

    Coriander is a more subtle flavoring of spice & citrus flavor.  Coriander is often used in Spanish, Mexican, Latin and Indian cuisine. It’s a common ingredient in spice rubs, marinades, chilis, sauces, soups and curries and works well with onions, bell peppers, tomatoes and potatoes.  It pairs well with all the other spices in the “C” club: chili powder, cinnamon, curry and especially, cumin I use it in just about all my vegtable fermintation


    Cayenne Helps with pain relief, metabolism booster, prostate cancer fighter, anti-bacterial, helps with digestive issues & coughs, helps with migraines headaches, detoxifier. A dash helps bring out natural flavors of foods

    fennel-sweet1-800x800*Fennel Seeds/powderOffers digestive relief, anti-oxidant, helps maintain proper body functions, helps in prevention of swelling. Along with a healthy diet and regular exercise, can contribute to better health. It has a licorice like taste. Use seeds in breads, sausage, fish. Use essential oil to make tea.

    Garlic- Helps to destroys cancer cells and may disrupt the metabolism of tumor cells, protective benefits, reduces acne because of its anti-bacterial properties, help reduce inflammation. Add fresh chopped or minced garlic to pasta dishes, stir-fry dishes, pizza, fresh tomato sauce, and meat and poultry recipes.  ginger-1

    *Ginger – Can decrease motion sickness and nausea; may also relieve discomfort and swelling associated with joint discomfort, can also hinder blood clotting, an antioxidant. Ginger can be used in both sweet and savory dishes. mixed with honey and heated to provide a sweet gingery glaze on steamed carrots or broiled salmon fillets. Ginger also livens up marinades and sauces.

    Add a dash of warm sweet flavor to winter vegetables. Sprinkle Ground Ginger onto cooked carrots, acorn or butternut squash, or sweet potatoes.

    Mustard – Stimulates digestion, speeds up metabolism, inhibits cancer cell growth, reduces severity of asthma, decreases symptoms of rheumatoid arthritis, lowering of high blood pressure, helps with prevention of migraines

    nutmegNutmeg (& Mace)- Helps relieve pain, soothe indigestion, strengthen cognitive function, detoxify the body, boost skin health, alleviate oral conditions, reduce insomnia, increase immune system function, and prevent leukemia, and improve blood circulation.

    PaprikaContains capsaicin, whose anti-inflammatory and antioxidant effects may lower the risk of cancer, benefits night vision, helps control blood clot formation. Combine paprika with other spices, such as garlic powder and cayenne, and use as a healthful rub for chicken breast, fish or lean red meat. Lightly coat sweet potatoes in olive oil and paprika, and then roast until tender, or use paprika as a seasoning for roasted or steamed carrots. Add a spoonful of paprika to your favorite hummus to add flavor, or roast peeled chickpeas in a mix of paprika and coconut oil for a healthful snack. Finally, try using paprika to season homemade soups — it pairs especially well with pureed carrot, squash or pumpkin soups.

    Saltmostly known as a mineral. Some people say that salt is a mineral and not a spice. In actuality salt can be used to flavor food; therefore to me it is also a spice. Sodium chloride (salt) is essential to the body helping transmit nerve impulses. It plays an important role in maintaining the blood pressure and regulating our body fluids.

    Turmeric Can inhibit the growth of cancer cells, protects against cognitive decline associated with aging, a digestive aide, cholesterol reducer, lowers blood sugar, liver detoxifier, speeds up wound healing. Use it in eggs, salad dressings, meats, poultry, fish & rice dishes.

    Vanilla – Helps relieve pain, aches, stress, anxiety, depression, gas, fatigue, vomiting and nausea. Vanilla beans can also be a natural aphrodisiac. It contains anti-inflammatory and pain relieving properties.

    COMMON BLENDS:

    Chili Powder – combination of cumin, coriander, chili peppers, garlic, cloves, paprika, salt, oregano, black pepper, & turmeric

    Chinese Five-Spice – ground cloves, anise, fennel, licorice root, & cinnamon

    Crushed Red PepperCrushed red pepper flakes are made up of a combination of red chili pepper types. Ancho, bell, cayenne and other peppers can all be part of the dried and ground pepper mix. Most of these peppers contain a compound called capsaicin, which can help deplete the brain of pain-signaling neurotransmitters, block inflammation, preventing prostate cancer cells from proliferating and inducing cell death, according to a study published in the journal “Cancer Research” in 2006. , appetite suppressant & loaded with anti-oxidants, enhances metabolism, increases satiety and helps with fat burning

    Use cayenne, crushed red pepper and paprika to spice up hummus, guacamole, cottage cheese and even mashed potatoes. She adds, “Give marinades or dressings a kick with a little cayenne or sprinkle paprika onto fish for a tasty and pretty change.

    Curry – cumin, coriander, turmeric, ginger, pepper, dill, mace, cardamom & cloves

    Pumpkin Spices – cinnamon, cloves & ginger.

    * spices available in doTERRA Certified Pure Therapeutic Grade Essential Oils which are safe for consumption. Get them HERE 

    JOIN & SAVE with Wholesale discounts (No selling, No monthly requirements) HERE 

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    November 9, 2016 • Essential Oils, Healthy Hints • Views: 563

  • Cancer Prevention Lifestyle

     

    Are you aware that less than 10 % of all cancer cases are thought to be related to genetic risk factors. The remainder—90 %—appear to be triggered by lifestyle and environmental factors. Taking control of your Lifestyle can significantly reduce your odds of getting cancer and is way more powerful than simply trying to detect it. This means reducing your toxic intake as much as possible. I certainly don’t want to be living in a bubble, however, there are many things I can do to improve my odds. Today I am going to share with you a few of the cancer prevention things I am doing.

    Does this guarantee I’ll never get cancer? No, I do have a strong family history of it. But if I do get it, my body will be better equipped to fight it off!

    My Cancer Prevention Lifestyle

    tummy-painHaving a cancer prevention lifestyle means seeking out organically-produced items or creating my own. I am talking about food, clothing, cleaning products, personal care products, etc. Because it’s the accumulated exposure from all these varied sources that end up wreaking havoc, it all matters.

    Some steps you can take to lower your risk:

    • Don’t smoke – I thought I’d start with this one because we have been inindated with it, so just don’t!grapes-500x500
    • Limit alcohol – Your cancer risk increases with the amount of alcohol you drink and the length of time you’ve been drinking regularly. So, limit yourself to less than 1 drink per day as even small amounts increase risk according to research studies. (You can get the polyphenols and resveratrols from dark skinned grape juice without the negatives.)
    • Maintain a healthy weight – There are lots of suggestions on this blog. If you don’t know where to begin, check out my Back to Basics – Steps for a Healthy Body 
    • Be physically active – This can help you maintain a healthy weight, which, in turn, helps prevent cancer.  According to the Department of Health and Human Services, a healthy adult should engage in at least 150 minutes a week of moderate aerobic activity (like a brisk walk) or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week. Get some ideas 
    • healthy bodyEat healthy – That means lots of fresh (or frozen) fruits, veggies and beans, healthy fats (nuts, seeds, virgin olive oil, virgin organic coconut oil, etc), lean animal products, etc. AND keeping all types of processed food to a bare minimum. Anything high in calories and low in nutrition should be reserved for extra special occasions only.
    • Read ingredient labels – It is mind boggling how many artificial and toxic honestly-labeled-foodsingredients are in not only our foods, but household and personal care products too. I go for the natural or make it myself. (again lots on this blog) Just because it says ‘Natural” on the front of the bottle doesn’t mean it is – READ!
    • Reduce hazard chemical contact – An example: ‘Flame-retardant’ materials which were created and required for our safety but have now proven to be more of a hazard than helpful (removed from children’s pajamas in the 70’s). Get list of offenders HERE
    • Get your vitamin D & then cover-up – There is some research showing that vitamin D may help in prevention. As a very general guide, you need to expose about 40 % of your 0701161623aentire body to the sun for approximately 20 minutes when the sun is at its zenith. If you plan to be in the sun longer then use a sunscreen. Some ingredients in the sunscreen may be cancerous. I know a vicious circle so, I make my own. Get the recipe 
    • Avoid electromagnetic fields – As much as possible, limit your exposure and protect yourself from radiation produced by cell phones, as well as from radiation-based medical scans, including dental x-rays, CT scans, and mammograms. In other words, reduce your exposure by having such tests only when absolutely necessary.
    • Get enough restorative sleep – Poor sleep can interfere with your melatonin production, which is associated with an increased risk of insulin resistance and weight gain, both of which can contribute to cancer. Contact me (Kathy@kathyskinner.com) for some essential oil combinations that work wonders to enhance your sleep.
    • Learn stress management tools – Stress from all causes is a major contributor to disease. Even the Center for Disease Control states that 85 % of disease is driven by emotional factors. Long deep breathes usually help with the immediate stuff. Yoga, walking, meditation and essential oils can help with immediate and overall. Out the Learn about the Benefits of Walking   spiritual
    • Stay Spiritually connected – There are many researchers who believe that certain beliefs, attitudes, and practices associated with being a spiritual person influence health in a positive way. I personally stay spiritually connected through prayer, meditation, Bible study, worship and regularly meeting with members of my faith based community.

    I don’t know if I will get cancer or how long I will live but I can tell you that I am very healthy and have lots of energy to do the things I want. I feel very blessed and wish the same for you!

    Kathy

    NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis

    Sources and References:

    Caring.com; Melanie Haiken; cancer.gov; MayoClinic.org; HealthUCSD.edu; ajcn.org; aromaticscience.com; Healthwithfood.org

    October 9, 2016 • Essential Oils, Healthy Hints • Views: 448

  • Summer Activities to Burn 100 Calories

    We have all heard about how we need to spend time being active on an almost daily basis. There are many ways to burn 100 calories, but if you are like me, being inside in a gym is just not where I want to be on these beautiful summer days. So for FUN, I have listed some FUN activities and how long it takes to burn just 100 calories!

    HOW LONG TO BURN 100 CALORIES
    (based on a 150 pound person)

    canoeing
    Bicycling (5 mph) – 35 minutes
    Canoeing (2.5 mph) – 35 minutes
    Golf (2-some, carrying clubs) – 19 minutes
    Horse back Riding (sit to trot) – 24 minutes
    Jogging (10 minute mile , 6 mph) – 9 minutes
    childJumping Rope (70 jumps per minute ) – 9 minutes
    Swimming (crawl, 20 yard per minute ) – 20 minutes
    Tennis (recreational singles) – 13 minutes
    Volleyball (recreational) – 23 minutes
    Walking (2 mph) – 30 minutes

    AND HERE ARE JUST A FEW OF THE MANY BENEFITS OF EXERCISING

    • Boosts your mood
    • Gives you more energy
    • Helps you sleep better
    • Reduces the risk of developing coronary heart disease (CHD) and the risk of dying from CHD
    • Reduces stress
    • Lowers the risk of developing high blood pressure
    • Lowers the risk of developing non-insulindependent (type 2) diabetes
    • Reduces the risk of developing colon cancer
    • Helps people achieve and maintain a healthy body weight
    • Helps build and maintain healthy bones, muscles, and joints

    Just a few reminders:

    • If you haven’t been active, start out slow and shorter amounts of time.
    • Choose some thing you like to do!
    • Wear comfortable clothes & shoes
    • Stay hydrated – flavor your water with a couple drops of doTERRA essential oils. My summertime favorites are Lemon, Lime, Grapefruit & Wild Orange
    • Wear sunscreen if you are out for more than15 minutes.  Get my 0701161623aHomemade recipe HERE
    • Use an insect repellent, one without DEET I recommend one that  works great for me. Because of the FDA I can’t name it so contact me to Get Some! Kathy@kathyskinner.com 
    • Most importantly – Have FUN!!!

    July 23, 2016 • Healthy Hints • Views: 917

  • Starting to Eat More Raw Food

    There are different ways of approaching making changes to going raw, or more raw. That being said there really isn’t one formula that works for everyone. You may be a person that needs to research the information for months before taking the first step, and or you like to jump in and learn as you go. Let’s first look at what those who have been doing it for awhile actually eat.

    Eating Like a Raw Food Eater

    • Think uncooked, unprocessed, mostly organic foods.
    • Staples: raw fruits, vegetables, soaked/sprouted nuts, seeds, and grains.
        • Ideal percentages seem to be 75-85% fruit, 10-20% green leafy vegetables, and 5% nuts and seeds. Pears
        • Soaking nuts and seeds dissolve their enzyme inhibitors making digestion easier
        • Sprouted seeds contain vital elements which nourish our glands, nerves and brain. The hormones needed by the body are created out of the natural fat and other essential principles found in seeds.
    • Some raw food eaters indulge in unpasteurized dairy foods, raw eggs, meat, and fish. Remember there are some potential health risks associated with doing this.
    • Your food can be cold or even a little bit warm.
        • Food heated above 105 degrees begins to change from it’s healthiest form 
        • Food heated over 118 degrees is considered dead.

    Some Simple Steps to Get You Started

    • Keep it simple and eat a variety
    • Eat lots more fruit, start breakfast and lunch with it
    • salad greenAdd in more fresh veggies, a salad is more than lettuce and tomatoes (I like to add in sprouted bean or lentil, cucumbers, radishes, … well whatever I have on hand)
    • Keep soaked/sprouted nuts and seeds in the frig for easy snacking
      • Soaking removes enzyme inhibitors
      • Proteins, minerals, vitamins and enzymes increase 300% to 1200% with soaking / sprouting
      • Rule of thumb: nuts or seeds with brown skins (almonds, walnuts, filberts, pecans, etc.), have a high level of enzyme inhibitors and need to be soaked for several hours to ensure complete digestion. White nuts (macadamias, pine nuts, hemp seeds, etc.) require very short soaking time or no soaking at all, since the amount of enzyme inhibitors in them is negligible. Personally I choose to give them a quick soak just in case. I actually soak nuts all overnight, especially the brown skinned nuts —a great “universal standard” that helps keep things simple. Keep in mind that recommended soaking times may differ from one chart to the next depending on the original sources relied on and authors’ personal preferences.
    • Introduce eating more raw foods slowly into your diet
    • Try a simple new recipe each week, start with a desert or appetizer
    • Do your own research to learn what is best for you if wanting to go deeper Make it even healthier by using essential oils to boost flavor and nutrition benefits. Not all brands are safe for internal use which is why I ONLY use doTERRA Certified Pure Therapeutic Grade Essential Oils

    I have found that eating more raw food really wasn’t difficult once I decided to do it. Sort of like most things in life.

    Here are a couple easy recipes to get you started:soup cup

    No-Cook Tomato Soup

    Cucumber Soup  

    Happy eating!

    Kathy

    April 21, 2016 • Essential Oils, Healthy Hints • Views: 483

  • Benefits of Eating More Raw Food

    I think most of us are aware that processed food is less nutritional and full of unhealthy artificial ingredients. But what you might not realize is that much of  our home cooked meals can also be considered as “processed.” Many ‘Raw Food Eaters’ say that by cooking our food, we are killing nutrients that keep us alive and healthy.

    As I have been eating more raw food, I’ve come to the realization that I always feel at my best the more raw I eat.  And if you have been following me at all, you know I am all about sharing so you can feel and be better too!

    Lets start by going over the Pros and Cons of Eating 100% Raw

    Pros

    • Cooked and processed food is less digestible than raw food. Anything that is consumed that cannot be digested or stored must be eliminated as waste. Eating cooked food produces so much waste in the body that our organs cannot keep up with the elimination and waste accumulates. This accumulation is toxic and can result in health issues.
    • Heating food above 118 degrees destroys its nutrients and natural enzymes, this is bad because:
        • Enzymes are the living proteins that are very important in our biochemical and metabolic processes.
        • Enzymes cannot tolerate heat, microwaving, or pasteurization
        • Enzymes boost digestion
        • They help transform and store energy, make active hormones, dissolve fiber and prevent clotting.
        • They have anti-inflammatory effects.
        • Enzymes help balance and restore the immune system, and heal many diseases.
        • Enzymes help repair our DNA and our RNA.
    • Since many raw foods are low in calories, fat, and sodium, and high in fiber there’s a good chance you might lose weight if you change over to this style of eatingFruit-Kabobs-with-pineapple-raspberries-oranges-blueberries-kiwi-and-grapes
    • Plant based foods are high in vitamins, minerals, fiber, and phytochemicals
        • A large percentage of the vitamins are destroyed when you cook your food.
        • Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.
        • Cooking can zap some water soluble vitamins like vitamins B and C.
        • When foods are cooked, many of the minerals are destroyed, or altered, rendering them useless and also unable to assist vitamins.
        • Phytonutrients in freshly harvested plant foods can be destroyed or removed by cooking.
        • Phytos protect the body and fight disease. They also fight cancer and help your heart.
    • Eating lots of veggies and fruits is good for you.
    • Most raw foods (fruits, vegetables, nuts, and seeds) are naturally gluten-free.

    Cons

    • You may need to take vitamin supplements to make up for any gaps in your Vegetablesdiet. Because most people who eat only raw foods exclude animal products,
    • Cooking boosts some nutrients, like beta-carotene and lycopene and also kills bacteria, which helps you avoid food poisoning. Some foods should only be eaten if they are cooked.
    • There’s no scientific proof that eating only raw foods prevents illness.
    • You will have to endure criticism from friends, co-workers and family members
    • You may need to up your kitchen skills.
    • Eating out can be tricky at best
    • If you go all Organic, some of the ingredients tend to be more expensive.
    • If you jump in and change your diet all at once, you’ll have to have enough resolve and commitment to get through stages of healing and bodily adjustment that may bring up feelings of weakness, anxiety, lack of energy, discouragement and even acute (flu-like) symptoms. This is the process of detoxification and can be unpleasant at times. Many people expect raw foods to be like medicine, giving them immediate relief. But raw foods will do just the opposite: they’ll stir up the toxins and purge them out.  When this happens a person may feel miserable for a time. 
    • There are many things to learn for “Healthy” people going raw. But someone with a serious health challenge, needs to learn even more, especially about how raw foods can help with their particular illness. They need to find a doctor knowledgeable in raw foods to assist to deal with medications.
    • Eating un-soaked nuts and seeds places an added burden on the pancreas, which has to fight the nuts-and-seeds-combinationinhibitors by over-secreting pancreatic enzymes, causing it to enlarge in the process. Taking a digestive enzyme supplement with your meal is an added cost.

    I have found that gradually adding in more and more raw foods to my daily diet was an easier way to adjust my habits and body’s adjustments. First I changed my morning meal to include more fruit. Then I started experimenting with new and easy to make recipes. lentil salad

    This Curried Lentil Salad has become one of my favorites.

    There are many enzyme supplements on the market to help support your body’s natural digestive process. I use doTERRA’s TerraZyme because it is a balanced and comprehensive blend of digestive enzymes to support normal digestive processes.* I take it with me whenever I eat out. It could be at a restaurant or even a friends home, just to make sure my stomach can handle any processed foods.* Some people have found that taking Terrazyme daily helps to support and enhance their body’s natural digestive processes to ensure they are getting the nutrients their body needs.* Get your bottle of TerraZyme HERE

    How will you start to eat more raw food?

    Do you have a favorite raw food recipe? I’d love to try it!

    Kathy

    *NOTE: The advice shared in document has not been evaluated by the FDA. The products and methods recommended are not intended to diagnose, treat, cure or prevent any illness or disease, nor is it intended to replace proper medical help. Kindly understand that essential oils work to help to bring the body into balance – thus helping the body’s natural defenses to restore homeostasis.

    April 21, 2016 • Healthy Hints • Views: 619

  • Wonderful Benefits of Walking

    The daffodils are blooming, tulips are poking up through the dirt and the grass is getting greener after it winter dormancy. Yes, Spring is in the air. With the sun shining more days, you may be feeling the nudge to get outside. Go with your instinct, get out for a walk. Better yet make it your new daily Springtime activity!

    March 30th is ‘Take a Walk in the Park Day’. The American Heart Association has dedicated April 6th as ‘National Walk Day’. The entire month of May is ‘National Walk Month’. Are you getting the hint? Need a few more incentives? Here’s a list  of some of the benefits of walking that might give you some more encouragement:

    • It Can Help Curbs Diabetes  According to the American Diabetes Association you can begin with a 5 minute slow-paced saunter, stretch for ten minutes, followed by a walk at moderate pace. The idea is to do something everyday building upon it to a longer and/or faster pace.

    healthypeople walking

    • It Lowers Risk of Cardiovascular Problems  A study by the Harvard Medical School revealed walking 20 minutes day can alleviate the risks of cardiovascular ailments by 30%. It does this by enhancing the level of HDL (good) cholesterol, and curbing the production of LDL (bad) cholesterol.
    • Helps Give Your Memory a Boost A recent study from the Boston memoryHealthcare System discovered that adults who took around 10,000 steps or more daily performed better on memory tests than those who walked less.

     

    • Helps in Preventing Cancer A Harvard University Women’s Health Study published their findings in 2012 that walking for 4 hours a week can possibly decrease the chances of cancer by almost 54%.

    Hiking

    • It Helps to Reduce Stress. A five to ten minute walk can help to clear your head. The change of the scenery and focusing on breathing can help lower your cortisol, so your stress is lower.  Researchers are discovering that surrounding yourself with nature can be one of the most powerful stress-relievers out there. According to a study in the journal, Environmental Science & Technology, researchers discover that people experienced the largest boosts to their mood and self-esteem after just spending five minutes outside. For even more stress relieving techniques while walking read Thich Nhat Hanh’s, A Guide to Meditation Walking.

    Tone-the-Butt-With-Walking-Step-9

    • It Helps to Tone Your Butt and Thighs Many fitness professionals say that the ideal way to tone your thighs and butts is to walk as fast as you can. They suggest you try to squeeze your butt after every ten steps.
    • It Helps to Improve Balance Studies have proven that walking on natural, uneven grounds, such as hiking trails and steps, reduces chances of slip and fall injuries in the elderly and enhances their balance.balancing
    • It Boosts Immune Function. All you need to do is walk for a half hour every day. This provides a boost to the cells in your body that are assigned to attack bacteria.

    With all these benefits, walking is the foundation for good health and makes life better!

    How about starting TODAY!

    March 28, 2016 • Healthy Hints, Mind Managing • Views: 1208

  • Dealing with Emotional Eating

    Emotional hunger starts in your mind, not your body.

    When you’re happy, your food of choice could be steak or pizza, when you’re sad it could be ice cream or cookies, and when you’re bored it could be potato chips. Food does more than fill our stomachs — it also satisfies our feelings, and when you quench those feelings with comfort food when your stomach isn’t growling, well that’s emotional eating.

    Emotional eating is the practice of consuming large quantities of food — usually “comfort” or junk foods — in response to feelings instead of hunger. Experts estimate that 75% of overeating is caused by emotions.

    Many of us learn that food can bring comfort, at least in the short-term. As a result, we often turn to food to heal emotional problems. Eating becomes a habit preventing us from learning skills that can effectively resolve our emotional distress. When we are able to identify what triggers our emotional eating, we can substitute more appropriate techniques to manage our emotional problems.

    How to Tell the Difference

    There are several differences between emotional hunger and physical hunger:

    • Emotional hunger comes on suddenly; physical hunger occurs gradually.
    • When you are eating to fill a void that isn’t related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you’re open to other food options.

    emotional-eating-2

    • Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.
    • You’re more likely to keep eating, even when you are full, if you’re eating to satisfy an emotional need. When you’re eating because you’re hungry, you’re more likely to stop when you’re full.
    • Emotional eating can leave behind feelings of guilt or shame; eating when you are physically hungry does not.

    Identifying Triggers

    Businessman eating lunch at desk

    Stress – When stress is chronic, which happens a lot in our fast-paced world, it leads to high levels of the stress hormone, cortisol. This hormone triggers cravings for salty, sweet, and high-fat foods—foods that give you a burst of energy and pleasure. The more uncontrolled stress in your life, the more likely you are to turn to food for emotional relief without even realizing it.

    Stuffing emotions – Eating can be a way to temporarily silence uncomfortable emotions, including anger, fear, sadness, anxiety, loneliness, resentment, and shame. While you’re numbing yourself with food, you can avoid the emotions you’d rather not feel.

    It’s important to keep in mind that while most emotional eating is linked to unpleasant feelings, it can also be triggered by positive emotions, such as rewarding yourself for achieving a goal or celebrating a holiday or happy event.

    Boredom or feelings of emptiness – Do you ever eat simply to give yourself something to do or as a way to fill a void in your life? emotional-eating In the moment, It fills you up and distracts you from underlying feelings of uselessness and dissatisfaction with your life.

    Childhood habits – Think back to your childhood memories of food. Did your parents reward good behavior with ice cream, take you out for pizza when you got a good report card, or serve you sweets when you were feeling sad?  Or maybe some of your eating is driven by cherished memories of baking and eating cookies with your mom, or gathering around the table with your extended family for a special home-cooked meal.

    will not eatSocial influences – It’s easy to overindulge simply because the food is there, everyone else is eating, or out of nervousness. Maybe your family or circle of friends encourage you to overeat.

     

    To identify what triggers excessive eating in you, Keep a food diary that records what and when you eat as well as what stressors, thoughts, or emotions you identify as you eat. You should begin to identify patterns to your excessive eating fairly quickly.

    In order to stop emotional eating, you have to find other ways to fulfill yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step. You need alternatives to food that you can turn to for emotional fulfillment.

    Alternatives to Emotional Eating  (If you would like more specific Essential Oil suggestions – email me, kathy@kathyskinner.com )Child-phone

    If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo. (Elevation Blend, Frankincense, any citrus oil)

    dancing-girl-highresIf you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk. (Lavender, Wild Orange, Lemon, Serenity Blend, Balance Blend, Breathe Blend)

    If you’re exhausted, treat yourself with a hot cup of green tea, take a bath, give yourself a 10-15 minute break of meditation/zoning out. (Lavender or Ylang Ylang with Lemon or Sandlewood)

    If you’re boredread a good book, watch a Hikingcomedy show, explore the outdoors, or turn to an activity you enjoy such as gardening, playing an instrument, scrap-booking, etc. (Wild Orange, Lime, Clove, Ginger, Lemongrass, Vetiver, Peppermint)

    glass of waterWait 5 minutes before you give in to a craving. Emotional eating tends to be automatic and virtually mindless. But if you can take a moment to pause and reflect when you’re hit with a craving, you give yourself the opportunity to make a different decision. All you have to do is put off eating for five minutes, have a glass of water if five minutes seems unmanageable. Don’t tell yourself you can’t give in to the craving; remember, the forbidden is extremely tempting. Just tell yourself to wait. While you’re waiting, check in with yourself. How are you feeling? What’s going on emotionally? Even if you end up eating, you’ll have a better understanding of why you did it. This can help you set yourself up for a different response next time. 

    Learn to accept your feelings-all kinds. Many time we think that the core problem is that we’re powerless over food, when actually, emotional eating stems from feeling powerless over your emotions. 

    Allowing yourself to feel uncomfortable emotions can be scary. You may fear that, like Pandora’s box, once you open the door you won’t be able to shut it. But the truth is that when we don’t obsess over or suppress our emotions, even the most painful and difficult feelings do subside and lose their power to control our attention. To do this you need to become mindful and learn how to stay connected to your moment-to-moment emotional experience. This can enable you to rein in stress and repair emotional problems that often trigger emotional eating.Healthy Habits

    Your life will be richer when you open yourself up emotionally. Our feelings help us understand and discover our deepest desires and fears, our current frustrations, and the things that will make us happy. 

    Supporting yourself with Healthy Lifestyle Habits will  help you to better be able to handle whatever life inevitably throws your way. Get suggestions in my Back to Basics blog post.

    How do you deal with emotional eating? Leave a comment below.

    Blessings for peace, joy & laughter,

    Kathy

    January 20, 2016 • Essential Oils, Healthy Hints • Views: 1353

  • Healthy Holiday Helpers

    The Holiday Season is starting with parties, family gatherings and lots of goodies too! With all the activities and extra things to do, it is tempting to just grab anything handy to eat on the go! Oh no, what do I do?

    Here are some healthy holiday helpers to keep yourself on track with your health goals:

    • Plan ahead, bring water and food with you when Lunchyou are out and about doing your errands or traveling.

    • Each time you prepare a meal, make twice as much and freeze in portions to be ready for your next busy day.

    • champageMake ‘water’ your friend. For every cup of caffeine or alcohol you consume, drink two glasses of water.

    • Added 3-5 drops of doTERRA Grapefruit or Slim & Sassy Blend essential oils to your glass of water. This will help to curb your appetite and give you a refreshing lift in energy and mood. Get them HERE

    • Eat at regular times throughout the day, don’t ‘save up’ for the dinner party. 

    • Don’t stand near the appetizer or the buffet table. Take just a little and walk away to the other side of the room.christmas pudding with custard --- Image by © Royalty-Free/Corbis

    • Alternate your indulgences. Have a dessert at one party, but no appetizers or alcohol, then switch it up for the next party. 

    • Enjoy small portions of those ‘Special Foods’ that you associate with the Holidays & pass by those that you can get anytime of the year.

    • tastingWhen baking or creating your favorite recipe, watch out for the ‘tasting’. Those calories can really add up, even the “healthy” tastes. Put the mixing bowls in the sink right away under running water.

    • Get your sleep. 7 – 8 hours each night will help you to be more focused, have more energy AND get what needs to get done faster and better. When you’re tired you lose willpower and give in to your cravings. When you are rested you make better decisions in every part of your life.

    • If you find your energy level dipping or your clothes getting a journalingbit snugger, immediately start tracking everything that passes
      your lips. Do it diligently, EVERY day! It will help you realize just what you are doing or not doing.

    Do you find the holidays a bit overwhelming at times? Check out my blog “De-Stressing” the Holidays for more helpful hints.

    Sending Blessings your way for a wonderful Thanksgiving, Christmas & New Year,

    Kathy

    November 20, 2015 • Essential Oils, Healthy Hints • Views: 681