Tag: Healthy Living

Fact and Fiction: Vegetarian Lifestyle

Fact and Fiction: Vegetarian Lifestyle

One of the things I’ve been learning about is the vegetarian lifestyle. This blog and next week’s blog will focus on this lifestyle. Today, I want to dispel some of the myths surrounding it. There are many, but I’m only going to talk about 6 and answer 3 questions about it.

Myth: You can’t get enough protein from plants.

Fact: lentils, beans, nuts, seeds and almond milk are excellent sources of protein.

Myths: Your workout routine will suffer

Fact: A vegetarian diet will give you the energy you need if you keep your protein and vitamin B12 levels high enough. And my friends Dana Arcuri and Shannon Cleary have told me that they have excellent B12 levels. Both very much die-hard vegetarians.

Myth: It guarantees weight loss

Fact: Being a vegetarian does not guarantee weight loss, if you are eating processed foods the odds of you losing weight is slim. Weight loss occurs when you follow a healthy diet without processed foods.

Myth: Only liberals are vegetarians.

Fact: I have friends who are liberals, conservatives, and in the middle who are vegetarians.

Myth: It costs too much!

Fact: Meat is expensive! And if you eliminate meat from your diet, you will save money.

Myth: It must be all or none

Fact: Trimming your meat habit even a little can cut your risk of cancer, diabetes and heart disease. On my previous entries on the Mediterranean Diet I talked about this. We would all be healthier if we cut meat (especially red meat) to 2 or 3 times a month.

Questions I have been asked, or I asked myself regarding this:

  1. With the quality of our food today how does one eat healthy enough to actually nourish ones body?

Answer: when the vegetarian lifestyle is followed correctly, you can get all the nourishment you need from it. Next Thursday I will show a 1-week meal plan based on the vegetarian lifestyle.

  1. What about B-12? Can I only get that from meats?

Answer: No, you can get it from fortified foods or from a supplement. There are times and lifestyles where a supplement is absolutely needed. This is one of them.

  1. Doesn’t the vegetarian lifestyle get boring? I don’t want to eat just salad all the time.

Answer:  I’ve been looking up recipes to develop a week-long eating plan, I’ve been surprised to see all the choices available! This lifestyle is anything but boring!

 

vegetarian-food-pyramid.jpg

9 Points for a Solid Game Plan!

9 Points for a Solid Game Plan!

Last night I was on a call with my amazing friend & leader: Tony Zolecki who is an amazing husband, father, visionary, and friend and servant leader to everyone who knows him. He told 9 points for setting up a strategy that will lead you to success. His 9 points were well worth repeating.

  1. There is no losing! You are either winning or learning!
  2. You gotta commit to the skills. Learn less, study more. Learn a skill, master it, then apply it!
    1. Habits: Form new habits and become their slaves! (Og Mandino)
  3. Learn a baseline behavior. Move forward.
    1. Get out of I should and move into I must!
  4. Associations & environments: raise your standard! Surround yourself with excellence! Position yourself! Get around people who are striving for excellence. Feed your mind with positivity!
  5. Give yourself radical permission to think bigger! Your potential is limitless! But you have to step into it! Each night ask yourself: What percentage are you operating at? How can you get better? Ignore the masses! Think bigger!
  6. Do the high income producing activities! If you want to know what they are, let’s talk.
  7. Let it go! Don’t hold on to old hurts. Don’t allow others to control your happiness. Make a list of the things that are holding you back. Look at it. Address it. Then let it go! And replace it with the positive!
  8. Create a crazy vision! The one that makes people go wow! And make it crystal clear! If you can see it, you can do it.
  9. Create your game plan! What do you need to do? What does your team need to do? Get some discipline and make the time!

 

Og Mandino

Faith…in God

Faith…in God

Hebrews 11 says that faith is the substance of things hoped for the evidence of things not seen. There are over 60 verses in the bible related to faith. That’s a lot! Several times Jesus told people who came to Him for healing that their faith had healed them, or their servant, or child. Faith is strong! It can move mountains, destroy strongholds, raise the dead and heal the sick.

So, why do people die when they are too young and what does this have to do with faith? Is it Jesus fault? I don’t believe that for a minute! It happens because we live in a fallen world. Jesus said that I came that you might have life and have it abundantly! (John 10:10). Faith can allow us to speak to a mountain and command it to fall!

How many mountains are in your life? What is holding you back to having the life you want? My friend, that is a mountain! So, how do you deal with that mountain? You speak to it and by faith take it. You do this by prayer. Take faith and combine it with prayer. When you do this, and continue to claim it until you receive it, you will have it.

Do you want prosperity? Ask for it! Do you want health? Ask for it! But when you ask for it, believe you receive it and you will have it. Reggie, back in 2014, taught me a simple way to pray. It’s called a sandwich prayer. You simply praise God for whatever comes to mind. Then you ask God for whatever is on your heart. Then you simply praise God until you see it come to pass. This applies to anything you want to pray about, no matter what.

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But my diet is good, oh really?

But my diet is good, oh really?

What is the danger of being on a restrictive diet? I’m not going to name certain diets in this blog. But on Facebook recently a friend asked me about a certain diet that she follows. In this diet, a few things concern me.

One, it is restrictive. And diets that are restrictive long term sometimes are not safe. Plus, it just isn’t realistic to stick with long term. And as I’ve said previously, if you can’t stick with it long term, the odds of being successful on it are slim.

Plus, some foods are called superfoods. These foods are heavy in necessary nutrients. Examples are broccoli, watermelon, cauliflower, eggs, and many others. But with some diets, these necessary foods are not allowed.

Another concern with some diets is that it just isn’t based on science. One person told me that follows a certain diet used the argument that medical professionals are biased. And don’t know. Now, I recognize the fact that many doctors are not taught much about nutrition. Most only get 12-25 hours of training. But, if a doctor makes a recommendation you can be sure he or she is making the most informed decision possible.

Some restrictive diets can be dangerous for some people with certain medical disorders. An example is diabetes. A restrictive diet can be void of foods that can help that medical condition. So, what do you do?

My personal recommendation is that you get help setting up a healthy diet from someone who has the knowledge you need. I can do this, and don’t let cost prevent you from asking me for help. If money is an issue, we will work it out.

 

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Meats and Other Occasional Foods!

Meats and Other Occasional Foods!

One of the things I’ve learned is that cutting out sweets and other foods that we like isn’t realistic! This includes red meats. It also includes cake, ice cream, and even the occasional processed food. These foods are not healthy for anyone. But, the Mediterranean Diet does allow for them. And that is why I love this strategy. But how often is occasional? The word “occasional” is synonymous with infrequent. So, this essentially puts it on you. If you are battling a medical issue, then this may be at the most 5-6 times a year. But for others, once a week may be okay. It really depends on your medical needs. So, what do you do when you want something sweet? You choose a healthy sweet. One of my favorites is fruit. I will grab a handful of frozen strawberries, or cherries, or blueberries. And that will satisfy it. You can also make a smoothie. I gave a recipe for one when I talked about fruit in this series, about 2 weeks ago.

I know a lot of people who have chosen to cut out meats completely, and it is healthy. But, what if you don’t want to cut out steak or your favorite meat? Earlier this week on Facebook I asked what is your favorite meat. I got some good responses. One friend said in Texas said she uses her crockpot, and cooks until it is tender enough to fall off a fork and has awesome flavor. I admit, this is one of my favorites too. My friend Bob said Standing Rib Roast, cooked medium rare and served with Yorkshire Pudding and Popovers. Other said short ribs, roasted chicken, filet mignon, grilled salmon, grilled lemon pepper chicken and shrimp.

Beginning next week, I am going to look at different diets, including the blood type diet, the low carb diet, and the ketogenic diet. So, stay tuned! And if you need help developing a healthy diet, please contact me. I’d love to help. I’m also increasing how often I post, so stay tuned!

Mediterranean diet pyramid

On Aug. 10 the Iowa State Fair kicks off. It runs until the 20th. One of my favorite things to go see is the butter cow exhibit. This is literally a cow that has been carved 100% from a block of butter. But this exhibit also shows other things that are also carved out of butter. This year they are celebrating the 150th birthday of Laura Ingalls Wilder. And a butter carving will be done of her. Growing up she was one of my favorite writers. I loved reading the Little House on the Prairie series! But butter, there is so much controversy over it. Is it healthy? What about milk? Some people can’t digest milk! Including babies and people who are intolerant or even allergic to dairy. We all need calcium. But how can we get it? And what about vegetarians who choose to not drink milk?

According to the book “Dr. Colbert’s Guide to Vitamins & Supplements (Be empowered to make well-informed decisions)” by Don Colbert, M.D. as well as my own school studies, our bodies require calcium “in relatively large amounts, and many Americans do not consume enough.” About 99% of our calcium resides in our bones and teeth. The remaining 1% circulates in our blood and works in muscle contractions, heart contractions, and nerve functions. It prevents osteoporosis, and it has been shown to lower blood pressure. Some studies are showing it can reduce the risk of colon cancer. So, how much calcium do we need? This will help:

Life Stage                                                        Recommended Amount

Birth to 6 months                                              200 mg

Infants 7–12 months                                        260 mg

Children 1–3 years                                           700 mg

Children 4–8 years                                           1,000 mg

Children 9–13 years                                         1,300 mg

Teens 14–18 years                                          1,300 mg

Adults 19–50 years                                          1,000 mg

Adult men 51–70 years                                     1,000 mg

Adult women 51–70 years                                1,200 mg

Adults 71 years and older                                1,200 mg

Pregnant and breastfeeding teens                   1,300 mg

Pregnant and breastfeeding adults                  1,000 mg

Some different ways to get calcium are from different foods such yogurt (8 oz has 415mg!), calcium fortified soy milk, turnip greens, kale, milk, cheddar cheese, firm tofu made with calcium sulfate, and cottage cheese.  Almond milk is also an excellent source of calcium. It has a whopping 380mg of calcium in an 8oz. serving. I drink this personally and it tastes good. Goat’s milk is also a good alternative and is safe for babies.  An 8oz. serving of goat’s milk has 327mg of calcium. For other ways to get calcium, reply here and I will get more information to you.

 

Mediterranean diet pyramid

What’s the Big Deal About Protein?

What’s the Big Deal About Protein?

An article from U.S.  News dated March 10, 2017 titled “Your Guide to Protein Powder: Lose Weight, Build Muscle, Age Better” by K. Aleisha Fetters talked about how to get protein. On the Mediterranean Diet, protein comes primarily from legumes and seeds. But it also comes from yogurt, milk, eggs, poultry and occasionally red meats.

Why do we need protein? In the article, I referenced and in school, we need protein for many reasons:

  • It improves exercise recovery,
  • It promotes weight loss,
  • It helps you stay strong into old age,
  • It decreases inflammation,
  • It improves your metabolism,
  • It reduces your risk of type 2 diabetes and,
  • It reduces your risk of heart disease!

So, you can see it is important. But how are some effective ways to get protein and what if you’re a vegetarian?  And what about supplements to get protein? If you go into the grocery store you’ll see protein powders. Some are effective, most are not! But how can you tell? In the article by Fetters, she said that you want to choose powder brands that are free of fillers, artificial and real sugars and other chemicals. This blog you are reading I’ve titled “Clean Living.” I picked this because clean living is the basis of my business and my life. Sugar, artificial sugar, chemicals and fillers are things that need to be avoided when you are working toward living clean. My favorite ways to get protein is one from a supplement called Sustain. Which I get from my company. I frequently mix it with either strawberries or blueberries, a banana, my liquid minerals, and milk. It is effective and I love it. Vegetarians can use this also, but if you are a vegetarian you can get protein from peas, seeds, sprouts and whole grain sprouted breads nutritional yeast or dark leafy vegetables. Pea protein is popular and for a good reason! It is a complete protein, has low risk of allergy reaction, and is effective! The sustain I referred to is made from this.

Finally, how much protein do you need? Not as much as you think! If you’re at a healthy weight, don’t lift weights, don’t exercise much you only need 0.36 to 0.6 grams per pound (or 0.8 to 1.3 grams per kg). This comes out to between 56-91 grams for a male. Or 46-75 grams per day for the average female. If you lift weights and exercise, the amount is higher and I strongly recommend you reply here for me to contact you to get a personalized level. I don’t charge for this, so don’t let money hold you back.  If you want more information on how to get the sustain or mineral I referred to, reply to this post and I will get the information to you.

Mediterranean diet pyramid