I discovered the health benefits of Apple Cider Vinegar (ACV) years back when I was dealing with some health issues and have seen some real miracles occur as a result of drinking it on a daily basis.
Sunday, February 21, 2010
The Many Benefits of Apple Cider Vinegar
I discovered the health benefits of Apple Cider Vinegar (ACV) years back when I was dealing with some health issues and have seen some real miracles occur as a result of drinking it on a daily basis.
Granola Alternative
One of my favorite snacks to eat during the day is a nice bowl of vanilla yogurt with cottage cheese, granola and fresh strawberries. For quite a while now I was using a brand of granola that I thought was "Organic" granola, until reading Michael Pollen's, "Food Rules" and learning that what may be packaged as organic may not necessarily be organic. Then again, anything that has to be packaged to begin with should have you questioning its health benefits.
Healthy Homemade Granola
Dry Ingredients:
5 cups rolled oats (you can also use a combination of rolled grains)
2-3 cups of raw almonds or pecan halves (or other nuts)
1 cup raw pumpkin seeds (or sunflower seeds)
¾ cup sesame seeds
½ cup wheat germ or ground flax seed.
2 tsp ground cinnamon
1 tsp ground ginger
1 tsp salt
Options: ½ – 1 cup unsweetened coconut,
½ cup dried fruit (add after cooked) –date pieces, cranberries, cherries, apricots, mango
Wet Ingredients:
¾ cup unsweetened applesauce
1/3 cup agave nectar (or brown rice syrup, honey or maple syrup)
Note: see new posting questioning agave.
2 Tbsp canola oil
Preheat the oven to 300°F.
Mix the dry ingredients in a large bowl. Mix the wet ingredients together, and then stir into dry ingredients. Stir well to mix thoroughly.
Spread the mixture into two baking dishes. Bake for 35 – 40 minutes, or until evenly golden brown. Stir every 10 minutes to ensure even browning. Stir again when removed from oven to keep it from cooling into a solid mass. The granola will crisp as it cools. If you use fruit, stir once it is cooled.
Store in the refrigerator in a large zip lock bag or other airtight container. Makes about 10 cups.
A Declaration of Independence from a Weight Obsessed World!!
*I will accept my body in its natural shape and size.
*I will celebrate all that my body can do for me each day.
* I will treat my body with respect, giving it enough rest, fueling it with a variety of foods, exercising moderately and listening to what it needs.
* I will choose to resist our society's pressure to judge myself and other people on physical characteristics like body weight, shape, or size. I will respect people based on the qualities of their character and the impact of their accomplishments.
* I will refuse to deny my body of valuable nutrients by dieting or using weight loss products
* I will avoid categorizing foods as either "good" or "bad". I will not associate guilt or shame with eating certain foods. Instead, I will nourish my body with a balance of foods, listening and responding to what it needs.
* I will not use food to mask my emotional needs.
* I will not avoid participating in activities that I enjoy (i.e. swimming, dancing, enjoying a meal) simply because I am self consious about the way my body looks. I will recognize that I have the right to enjoy any activities regardless of my body shape or size.
* I will believe that my self-esteem and identity come fromwithin!
Michael Pollan's Food Rules
Looking for a good read? I highly recommend Michael Pollan's, "Food Rules: An Eater's Manual. Trust me when I say that after reading this book you will never look at food the same again and your relationship with food may even change as well.
I know, I know-you all must be wondering where I've been over the last few months. I haven't forgotten about you or the commitment I've made to getting in tip-top shape! The last few months have been a little bit challenging as I was dealing with a few health issues that prevented me from keeping up with my weight loss journey. Not only that, with the Christmas holiday's my commitments with diet and exercise stalled completely with all the food temptations caved into through-out the season.
Challenge for the month of November
Nutrition and Fitness Tips!
One habit I’ve gotten into ever since starting on my weightloss journey is keeping a running list in my personal journal of nutritional and fitness tips I’ve come across while reading fitness magazines, talking to health experts, and of course spending time on forums such as my two favorite sites: www.sparkpeople.com and www.bodybuilding.com. Doing this helps keep me motivated and more committed then ever in pursuing my goals.
Below you will find a list I’ve started in my journal with really great tips I'm sure you'll find usefull (please note that I’ll continue updating this list as I come across more tips).
1. The easiest and sure way to lose weight is by changing your mind set and not viewing your diet as a "diet" but a lifestyle change.
2. Be sure to incorporate each of the food groups into your diet, that includes Carbs, Protein, Fats, and Dairy. Omitting any of these will leave you feeling deprived and undernourished.
3. Watch your portions! A little trick that works for me is using what I call the "Pie-square Method" of Eating. What I do is when about to eat is split my place into sections-1/2 the plate only for vegetables; 1/4 of the plate for protein, and the other 1/4 for Carbs.
4. Drink your Water! Water acts as a natural cleanser and is one of the best ways to rid yourself of impurities and waste from your body…and if you didn’t already know-water aids with weight loss as well.
5. Don’t underestimate the power of PATIENCE! Remember it took time for you to pile on the pounds and it will also take time to lose, so hang in there and you will certainly see results!
6. Eating Clean guarantees results!
7. Successful weight loss is based on the 80:20 rule; 80% nutrition, 10% genes, and 10% fitness.
8. Eat 5 or 6 smalls meals everyday!
9. Eat every 2-3 hours.
10. Write down and record everything you eat (every morsel of food)!
11. If you need it, give yourself one cheat meal a week so that you can enjoy foods that you don’t normally eat.
12. Find healthy alternatives to your favorite meals and treats and incorporate them into your diet.
13. Consume foods like fruits, whole grain carbs and starches at the beginning of the day when you are more likely to be busiest and have a better chance of burning the calories away.
14. Say no to sugar!!!
15. Be consistent with your efforts!!! Don’t give up so quickly if you aren’t seeing results. Remember, it takes time for you body to adjust to the changes you’re imposing on it (this can take anywhere from 2-3 months).
16. Track your progress every 4-8 weeks. Measuring your progress using these guidelines gives you an accurate measure of how much your hard work is paying off.
17. Take your photo every six weeks. Use each six week date as one of your "mini" goals.
18. Post a motivational picture or statement, or even your goal somewhere that’s visible to you.