Category: Healthy Lifestyle


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Small modifications to your lifestyle, like tweaking your diet, can help start the process of losing weight and becoming healthier.

It is important to eat small snacks throughout the day, but also to make healthy choices.

Snacks will take the edge off, keep blood sugars stable, and prevent overeating.  Eat a snack high in fiber and include some protein. This will keep you feeling full longer.

These small meals are incredibly low in calories, super easy to make, super filling, and they taste great.  Each snack serving has low calories, low fat, and high in fiber.

Herbs, both fresh and dried, are like magic for low fat cooking.  Dieting is easy when eating yummy foods, and can be done without realizing how low calorie they are.

Using smaller plates really does help provide a guide to the amount of food you should be eating.  Small plates and bowls are helpful tools how to gauge realistic portions.

Check out my Healthy Lifestyle Food Favorites:   pam-prentice-2020-food-favorites

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Hummus, Fast and Easy

Ingredients

  • One 15-ounce can (425 grams) chickpeas, also called garbanzo beans, rinse and drain
  • 1/4 cup (59 ml) fresh lemon juice, about one large lemon
  • 1/4 cup (59 ml) tahini
  • Half of a large garlic clove, minced fine
  • 2 tablespoons olive oil, plus drizzle top before serving
  • 1/2 to 1 teaspoon kosher salt, depending on taste
  • 1/2 teaspoon ground cumin
  • 2 to 3 tablespoons water
  • Mix everything, smash and blend until smooth
  • Dash of ground paprika on top adds color for serving

Explore, enjoy hummus with raw or roasted veggies, spread on toast and crackers.  Use as a topping on salads and soups.  Hummus is also a healthy spread on sandwiches.

Wisdom for the Future

I say to myself…

  • Push yourself to be true…always…everyday…with every decision you make.
  • It is ok the be intimidated.  Keep going, take risks…and continue to explore, the world…your backyard…yourself.
  • Know you will evolve…in so many ways, embrace all of them.
  • Embrace change…for it’s a coming…like it or not…in all sorts of ways.
  • Share…as much of yourself as you can.
  • Say no…when you need to.
  • Don’t make decisions based on flattery.
  • LOVE…and know that it too will come in many forms.
  • BREATHE…sometimes you just have to take a moment and breathe.
  • Know that “failures” are little steps toward your real goals.
  • Find a friend that will be there for YOU.
  • Give yourself credit.  Be proud.
  • Try to relax even if everyone is often looking at everything you do.
  • Take pleasure in the little things.
  • “Firsts” are very special in every way…and they only happen once. Be open to them.
  • Listen, practice listening.
  • Be thoughtful to anyone you meet, no matter what they do or who you think they are.
  • Be gracious, smile.
  • Everyday…eat well, move your body as much as possible, do something with your brain.
  • Know that things don’t always “come to you” just because you want them or are ready for them.
  • Be humble.
  • Find ways to inspire others and it will come full circle.
  • You will be ok, keep working at what you want.
  • Make life leaps…they can be scary…but they can be really, really fun and fulfilling too!
  • Keep your mind open to other people’s ideas. Ask advice.
  • Be willing to look inside and figure who you are and who you want to keep growing into.

Great wisdom, a video on dwarfism and the life of a little person:

CANCER INFORMATION - from Johns Hopkins

An effective way to battle cancer is to STARVE the cancer cells by not feeding it with foods cancer needs to multiple.

a. Cancer cells feed on sugar. By not eating sugar it cuts off one important food supply to the cancer cells. Note: sugar substitutes like NutraSweet, Equal, Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in color. Better alternative is sea salt.

b. Cancer feeds on mucus. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. By cutting off milk and substituting with unsweetened soy milk, cancer cells will starved.

c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.

d. To prevent cancer, diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells.

To obtain live enzymes for building healthy cells drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).

e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties. Water–best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.

f. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body’s killer cells to destroy the cancer cells.

g. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines will become putrified and leads to more toxic buildup.

h. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body’s own killer cells to destroy cancer cells. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body’s normal method of disposing of damaged, unwanted, or unneeded cells.

i. Anger, unforgiving and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.  Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor.

j. Cancer cells cannot thrive in an oxygenated environment. Exercising daily, and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.

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I was thrilled to explore the urban farm and gardens at the Homeless Garden Project.  The farm is crafted by workers, staff and volunteers as part of the Women’s Organic Flower Enterprise.  The garden is located near the beautiful Natural Bridges State Park in Santa Cruz.

The garden project provides job training, workshops and meaningful work in organic gardening for helping people find ways to build a better life.  The garden opens its gates to the public and offers fresh organic produce you can harvest yourself.

They offer a menu of crops available each day including flowers, herb wreaths, onions, kale, salad mix, herbs and vegetables.  The public can stop by, harvest organic produce and pay per item.

Also visit the store at 30 West Cliff Dr, Santa Cruz.  Call 831.426.3609 for day and time the store is open to buy fresh organic produce.

The Women’s Organic Flower Enterprise (WOFE) was established to provide additional work opportunities for homeless women through creating organic gardens.

http://www.homelessgardenproject.org/index.php

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A Couple of My Favorite Quotes

- Keep well, live to the fullest, don’t take a moment for granted.

- It’s always the right time to say a kind word to a stranger, or give encouragement to a friend, kindness can make all the difference in the world.  And kindness is free, but it’s priceless.

- Anyone can make the simple complicated.  Creativity is making the complicated simple.

- It doesn’t really matter what religion anybody believes. If their life is working (and there are many different approaches to life that are working very well) then why not let them believe whatever they want to believe?

- Stressed?  Stop and think, what is the opposite of what I am thinking.

- Everything we run away from has power over us; everything we go through, we conquer.

- Life is too short.  Grudges are a waste of perfect happiness.  Laugh when you can, apologize when you should and let go of what you can’t change.

- Your mind multiplies whatever you feed it with.  When you feed it with resentment and anger it returns grief and distress, when you feed it with letting go an acceptance it returns joy and love.

- The way you feel is your point of attraction, and so, the Law of Attraction is most understood when you see yourself as a magnet getting more and more of the way you feel.

- Adore simple things, simple ideas, simple designs…create them in an environment that is happy.  Rediscover what you have…re-create it, move it to new spot, a new room a new vignette…remix it again.  If you so dare…add a dash of paint, or a layer of funk in some way…layer, layer, layer.

- If your ship doesn’t come in, swim out to meet it.

- Keep your inner kid happy, always embrace color and fun!

Quick Healthy Pizza

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For a fun pizza recipe that is fast and yummy use tortillas.  I prefer whole wheat tortillas for a thin crust pizza.  Preheat oven 425 degrees.  Each tortilla pizza serves one person.

Start by spreading each tortilla with a two teaspoons pesto or tomato sauce.  Look in your refrigerator and find your favorite veggies.  I love to use sliced red bell peppers, sliced mushrooms, chopped 
red onion, cherry tomatoes, fresh spinach and basil.  Just use a light amount of topping for each tortilla.  The tortilla is thin and can be easily weighted down.

In a large bowl, toss veggies in olive oil, salt and pepper.  Place veggies evenly on tortilla and top with cheese.  A plus is a sprinkle of flax seeds on top.  Also you may add a few capers.

For a crunchy crust, carefully place your pizza tortilla directly on oven rack (lay foil in the bottom of the oven, for spills).  Bake for approximately 20-25 minutes until cheese melts and veggies are slightly golden brown.

Remove from oven to a cutting board and slice pizza with a cutting wheel or sharp knife.

Feeling Tired?

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Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body.  A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure).

Try adding more potassium in your diet from natural food sources:

Herbs  - Herbs are packed with nutrients and potassium. Chervil contains the most potassium. It is followed by coriander (cilantro) leaves, parsley, basil, dill, tarragon, mint, ground turmeric, saffron, and oregano.

Avocados  - Avocados are great when made into guacamole or in a salad.

Paprika and Red Chili Powder - Paprika or red chili powder add a nice spicy kick to any dish. Paprika provides higher potassium.  Chili powder is great also while adding zip to any recipe.

Dried Apricots, Prunes, Zante Currants, and Raisins – Dried apricots and prunes can be chopped and served in a salad or eaten alone as a snack.  A good source of fiber and many other vitamins.

Pistachios and Other Nuts - Nuts are a delicious snack, and a great addition to salads.  Other nuts high in potassium include beechnuts, ginko nuts, chestnuts, almonds, hazelnuts, cashews, pine nuts, coconuts and walnuts.

Seeds (Pumpkin, Squash, Sunflower, and Flax) – Save any pumpkin and squash seeds you have and roast them in your oven.

Fish (Pompano, Salmon, Halibut, Tuna) - Cooking fish with dry heat is the best way to preseve the potassium content.

Beans - White beans provide the most potassium. Followed by adzuki beans, soy beans, lima beans, pinto beans, kidney beans, great northern beans, navy beans, lentils, split peas and black beans.

Kiwi, Dates, Bananas - Make a great snack, breakfast bread or smoothie and a addition to any salads.

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