A Discussion on Increasing Energy and Brain Power

Stress Management Through Nutrition

Presented By Living Well
Megan Magee, DTR and Amy Richardson CNT
and In Conjunction With the Westminster Chamber of Commerce

 

In this 1-hour seminar, participants will learn:

* Self evaluation of your body’s functionality—
are you out of balance?
* In this fast paced world, we are all in demand of
energy and brain power. Learn the “right” ways
to rev up your body and mind, increase
productivity, and thrive in your day.
* Poor eating habits actually increase stress on 
the body, and therefore decrease productivity 
and natural energy. 
* The “Priority Foods” which fuel the body and 
brain and help you to cope with stress 
* Tips for SUCCESS!

WHEN: Thursday, March 13, 2014 11:30AM—Check in and networking 12:00PM-1:00PM—Presentation Stress Management Through Nutrition
It’s a Brown Bag! Make sure to bring your lunch.
WHERE: Front Range Library Conference Room 3705 W 112th Ave. Westminster, CO 80031
RSVP is required and space is limited.
Please register at
www.westminsterchamber.biz or call (720) 891-9435 .

Foods You Should Eat When You’re Sick

Fuelling a sick body is an important part of getting better. When we’re sick, our body is in need of additional calories in order to function normally. In these cases, our bodies need to work harder than usual to ward off infections, especially when fever is present. Consuming lesser calories, on the other hand, could restrict the body’s ability to heal.

In this article, we’ll give you a rundown of the best foods you should eat when you’re sick. Read on and munch on these immunity-boosting foods for a speedy recovery.

Hot beverages 
Warm beverages like tea could help alleviate congestion and soothe sore throat. Green tea is rich in anti-oxidant and helps boost our immune system. Hot water with lemon, on the other hand, is great in keeping you hydrated while relieving that stuffy nose.

Crackers and toast 
Toasts or plain and unsalted crackers are simple foods that are easy on the stomach. Also, these foods will help stabilize digestion and won’t aggravate the stomach. This is also recommended for people who are suffering from nausea and vomiting.

Citrus fruits 
While there isn’t much scientific evidence to prove that Vitamin C can cure common colds, the soft white layer which is found in the skin of limes, grapefruits, lemons and oranges contain flavonoids, which helps boost the immune system; thus, resulting to the patient’s speedy recovery.

Ginger 
Research has proven that ginger is effective in soothing nausea and other gastric disorders such as vomiting, bloating and constipation. Drinking ginger tea is recommended in soothing tummy troubles while keeping you hydrated.

Bananas 
Bananas are a great source of Potassium. This mineral is mostly depleted during bouts of diarrhea, vomiting and sweating. Additionally, it can help in lowering body temperature and replenishing.

Electrolytes
Ice pops Staying hydrated while sick is important as it helps lessen congestion and keeps the mucus thin. While eating fruits may bring about better results than drinking it, ice pops are a great way of keeping you hydrated. Plus, it’s easy on the throat.

Fruits and vegetables are good for the body. However, saying goodbye to meat and other meat products may not be that easy. So, before jumping into the vegan bandwagon, be sure that you know what you’re getting yourself into.

Listed below are a few things that you should know before going vegan. Read on and we’ll tell you more about it.

B12 supplement is needed

Things You Need to Know Before Going VeganVitamin B12 can only be found on meat and poultry products. So, if you are to stick with the vegetarian diet, you’ll need to stock up on B12-enriched foods and supplements as well.

Vitamin B12 is essential in keeping our nerve and blood cells healthy. Lack of which could result to depression, nerve problems, constipation, weakness and tiredness.

Find a new source of protein

We get it, you’re going vegan. However, please bear in mind that every meal that you take in should have a serving of protein in it. This is important as they are the ones responsible in promoting cell growth and repair. Protein can be found in beans, lentils and soy.

Go easy on soy-based products

Things You Need to Know Before Going VeganExperts are emphasizing the dangers of soy-based products while promoters are exaggerating on its benefits. While the role it plays in the development of heart diseases and cancer is not yet certain, expert believe that taking in too much of these products is worse than taking in meat products.

These are processed foods that are loaded with preservatives and sodium. So, please make it a habit to read the labels before buying.

Do it one step at a time

You can’t just wake up one morning and decide that you are staying away from any form of animal products. It doesn’t work that way.

Start by adding more fruits and vegetables in your diet. At the same time, try to cut-back on meat and processed foods. Make gradual changes and see how you feel along the way.

 

Experts believe that the key to a healthy diet is taking in a wide variety of foods but
taking into account the number of calories per serving.
Listed below are a few helpful tips that would help you maintain a healthy diet by
adhering to this principle while allowing you to enjoy your favorite foods.

Eat fruits, vegetables and whole grains

Healthy Eating Tips

Survey reveals that most Americans don’t get to eat as much of these foods. If you
are taking in 6-11 servings of pasta, cereal, rice and bread group, then at least 3
servings of which should be whole grains.
Also, you should eat at least 2-4 servings of fruits and vegetables. If you don’t like
them that much, give them another chance. Try to browse through the internet for
simple yet healthy recipes.
Eat a variety of nutritious foods
In order to maintain good health, our bodies need at least 40 different nutrients.
And you can’t get all those nutrients in a single food group. Your food selection
should include meat, fruits and vegetables, whole grain products and dairy
products. Also, a person’s food intake depends on his caloric needs.

Maintain a healthy weight
A person’s ideal weight depends on a number of factors including age, height and
sex. Excess fat could increase your chances of developing diabetes, stroke, heart
disease, high blood pressure and some forms of cancer.
Being too thin, on the other hand, could increase your risk of menstrual
irregularities, osteoporosis and other diseases. Adhering to an exercise program can
also help you maintain a healthy weight.

Reduce food intake

food-sandwich
If your favorite food is high in fat, salt or sugar, then eliminating it from your diet is
not the solution. Rather, you have to control how much you take in and how often
you eat these foods.
If fried chicken is one of your favorites, you are still free to enjoy it. You just have to
eat it less often. Make gradual changes

You are not expected to magically change your eating habits overnight. People who
try to change their diet significantly are less likely to succeed. Most of the time,
these people would go back to their old eating habits within a few weeks.

Exercising is beneficial for our body. But you don’t have to go to the gym and pay
for the membership fees each month or purchase those expensive equipment in
order stay fit. You can exercise at the comfort of your home and use what you have
in your house.

Jumping jacks

Simple Exercises without Any Equipment
Jumping jacks are always fun as it triggers the memories of your childhood. This is
not just fun, it’s also a great cardio exercise and perfect for warming up too.

Crunches
This is the best exercise for those people who are looking to build up and
strengthen their abdominal muscles. If you’re tired, you are free to get your head all
the way up. You’ll still see some benefits as long as you feel the stretching of your
abdominal muscles as you go up.

Squats
This exercise is perfect for your buttocks and legs. If you’re having a hard time
squatting, you can do this by sitting and standing on a regular chair. Do a few
repetitions each day and you’ll notice wonderful effects on your body.

Jog in place

Simple Exercises without Any Equipment
Jogging is considered as a great cardio exercise. This exercise can be done at home
while listening to music or watching TV. Plus, you don’t need any equipment in
order to perform this exercise. All you need is a good pair of shoes to help eliminate
the stress on your legs.

Pushups
Most people may not like this exercise. But you are free to explore and find easier
ways to do this. Instead of keeping your legs straight, you can do them on your
knees or while standing up against the wall. Pushups can help you work out the
muscles in your chest area and build up arm strength.

Dancing
Dancing is a fun exercise that you can do with your friends and family. This will not
only help you lose weight and stay fit, it can also uplift your spirit. Plus, it’s a great
confidence booster as well.


Tasty ways to use coconut oil:
*Fry eggs in coconut oil using 1-2 Tbs @ medium high heat
*Add 1 Tbs raw coconut oil in protein shake
*Add 1 Tbs raw coconut oil to warm baked sweet potato and it will melt like butter!
Coconut Chicken Curry

Procedure:

In a frying pan sauté garlic, onion, ginger, with coconut oil. Add the cut-up chicken, slightly brown the chicken. Add chicken stock, simmer for 15 minutes. Add salt, black pepper and curry powder. Cover the pan. Continue cooking for another 5 minutes. Dissolve coconut flour in 1/4 cup of water. Stir it into the pan. Continue cooking for another 5 minutes. Serve over brown rice and with a salad

 

Winter Squash Soup

Servings: 4
Preparation Time: 30 minutes

  • 1 lb butternut squash, peeled and cubed
  • 1 cup red lentils soaked and drained
  • 1 Roma tomato, diced
  • 1/2 cup shredded coconut
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon cumin
  • 1/4 cup minced onion
  • 1/4 cup diced red pepper
  • 4 cups water, add more if needed
  • 2 tablespoons coconut oil
  • 1 teaspoon ground mustard
  • 1/4 teaspoon crushed red pepper
  • 1 minced garlic clove
  • 1 1/2 teaspoons kosher salt
  • 1 tablespoon honey
  • 1 lemon, juiced
  • 1/2 cup minced cilantro

In a large soup pot, combine the squash, lentils, tomato, coconut, curry, cumin, onion, red pepper and enough water to cover. Bring to a boil and reduce to low and simmer for 20 min. covered. Remove the cover and simmer another 10 min.

To temper:

In a small skillet, warm the coconut oil until hot. Add the mustard, red pepper flakes, garlic and salt. Stir the and cook for 10 seconds. Then put a ladle full of soup into the skillet. It will sizzle. Stir and add the contents of the skillet to the soup and stir. Finish with the honey, lemon juice and cilantro. Stir and serve.

Eating healthy and nutritious foods is beneficial for your body. This does not only
help you achieve a slimmer body, it helps you save money too.
One study revealed that people are more likely to save at least $550 a year by
eating healthy and nutritious foods. However, eating better does not mean that you
have to do away from sweets and junk foods. Moderation is the key.
Listed below are some ways to help you eat better for less. Read on and try to
gradually incorporate these tips into your food planning.

Create a shopping list
Before you head out, try to create a shopping list and a menu plan. This way, you’ll
know exactly what you need as you start shopping for groceries. This is especially
beneficial for impulse buyers as it would help you avoid buying things that you don’t
need. Thus, your food won’t be spoiled and end up in the trash can.

Prepare your own food
Eating Better for LessInstead of buying pre-cut fruits and vegetables, try to spare a few minutes of your
time and prepare your own food. If you are on a budget, this will work for you. But if
you don’t have time to prepare your food during the week, consider setting aside a
few hours during the weekend to prepare a week’s worth of meals.

Avoid processed snacks
A can of soda and a bag of chips may be your best buddy during a late night movie.
However, a hard-boiled egg and a glass of water would be a better choice. Mind
you, processed foods are packed with simple carbohydrates that would drive your
energy levels down and leave you hungry for more.

Cut down on meat
Meat is considered as the most expensive part of the meal. One survey revealed
that you can actually save about $210 by buying tofu instead of grabbing a pound
of sirloin once a week for a year. You can save even more by buying beans.
If a meatless dish doesn’t sound appealing to you, then you might want to look for
recipes where meat takes a back seat and vegetables are the starring role.

Experts believe that the key to a healthy diet is taking in a wide variety of foods but
taking into account the number of calories per serving.
Listed below are a few helpful tips that would help you maintain a healthy diet by
adhering to this principle while allowing you to enjoy your favorite foods.
Eat fruits, vegetables and whole grains

Survey reveals that most Americans don’t get to eat as much of these foods. If you
are taking in 6-11 servings of pasta, cereal, rice and bread group, then at least 3
servings of which should be whole grains.
Also, you should eat at least 2-4 servings of fruits and vegetables. If you don’t like
them that much, give them another chance. Try to browse through the internet for
simple yet healthy recipes.

Eat a variety of nutritious foods
In order to maintain good health, our bodies need at least 40 different nutrients.
And you can’t get all those nutrients in a single food group. Your food selection
should include meat, fruits and vegetables, whole grain products and dairy
products. Also, a person’s food intake depends on his caloric needs.

Maintain a healthy weight
A person’s ideal weight depends on a number of factors including age, height and
sex. Excess fat could increase your chances of developing diabetes, stroke, heart
disease, high blood pressure and some forms of cancer.
Being too thin, on the other hand, could increase your risk of menstrual
irregularities, osteoporosis and other diseases. Adhering to an exercise program can
also help you maintain a healthy weight.

Reduce food intake
If your favorite food is high in fat, salt or sugar, then eliminating it from your diet is
not the solution. Rather, you have to control how much you take in and how often
you eat these foods.
If fried chicken is one of your favorites, you are still free to enjoy it. You just have to
eat it less often.

Make gradual changes
You are not expected to magically change your eating habits overnight. People who
try to change their diet significantly are less likely to succeed. Most of the time,
these people would go back to their old eating habits within a few weeks.

A healthy person eats nutritious foods, exercises regularly and stays away from
vices. It may sound simple, but people who have tried to change their habits know
how difficult it is. Most people choose to make drastic changes. However, they lack
motivation and eventually give up.

The key to living a healthy life is by taking on small changes and incorporating it
into your daily routine. Mind you, small changes lead to big results.

Enough sleep

Easy Tips to a Healthier Life

 

 

 

 

 

 

 

 

 

Lack of sleep makes you feel tired and lessens your concentration level. It could
also affect your health, especially your heart.
While experts claim that adults should rest for at least 8 hours a day, people are
different and their sleep requirements also vary. If you usually feel sleepy between
4 to 6pm, then you’re probably not getting enough rest.
Drink a glass of water in the morning

Easy Tips to a Healthier Life

As you wake up in the morning, drink a glass of water at room temperature. You can add in a slice of lime or lemon if you wish.  Water helps flush out the toxins, increase our metabolism and cleanse our system.  Some people even believe that it helps us reduce weight.

Snack the healthy way

Easy Tips to a Healthier Life

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

As much as possible, do away from unhealthy snacks like potato chips, cookies, candies, salted nuts as they contains lots of sugar, salt and fat. Instead, munch on fresh fruits and raw nuts as they are rich in vitamins and minerals.
Never skip breakfast
Breakfast is the most important meal of the day, especially for people who want to
lose weight. If you skip breakfast, you are more likely to get hungry before lunch
and would start to snack on foods that are high in sugar and fat.
Research revealed that people who eat breakfast are less likely to develop diabetes
and to be obese compared to those who don’t eat breakfast.

Take a walk

We are all aware of the advantages of physical activity. However, most people don’t
have time or the desire to exercise. If you don’t have time, explore your options to
be more physically active. Use the stairs instead of the elevator.
According to research, we only need to walk for about 125 to 200 minutes per week
in order to stay healthy and improve our heart health.

Easy Tips to a Healthier Life