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Arame and Onion side dish recipe

December 16, 2010 By Leave a Comment

Here is another recipe from my macrobiotic cooking class.  My husband and I have made this a couple of times since then and have really enjoyed it.  We even made it for my parents and, despite the seaweed in the dish, they both loved it!

For me to promote a primarily onion based dish (I’m not the biggest onion lover, unless they’re very well cooked), it must mean it’s a good one :)

Arame with Onions & Walnuts

Ingredients

1 cup arame (a sea vegetable, you can buy it at specialty grocery stores)

3 large onions, finely sliced

2 tbsp shoyu sauce (similar to soy sauce but without the gluten)

1/2 cup walnuts, coarsely chopped

4 tbsp extra virgin olive oil

Apple juice concentrate, to taste

Lemon rind, ground

Preparation

- Rinse the arame, then leave to soak in water for 15 minutes

- Heat the oil in a pan.  Once hot, add onions and saute with a pinch of salt until transparent.

- Drain arame and add to the onions with 1/2 cup water.  Cover and simmer until all water is absorbed.  (about 20 mins)

- Season to taste with shoyu, apple juice concentrate and lemon ride.  Garnish with walnuts.

Serve and enjoy!  This is a great hot vegetable side dish or could even be served on top of brown rice or noodles to make a meal.

Onions are full of nutrients, so this gives you a good dose of onions for the week.  Sea vegetables, such as arame, are known for their high mineral content, so this also adds to the nutritional value of the dish. And the olive oil and walnuts have healthy fats.

This works great with a natural weight loss plan or any healthy meal plan.

To your health,

Kimberly


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Top 7 Tips for Avoiding Illness this Winter

December 4, 2010 By 2 Comments

Health magazine’s November issue listed their Top 7 Tips for avoiding getting colds or flu this season.

Here they are:

1. Get the flu shot – this is the first year that the US is recommending that everyone 6 months or older gets a flu shot.  It used to be that only those who had higher risks associated with contracting flu were encouraged to get the shot.  For me, I’m not sure about this one.  I’ve never had a flu shot and I don’t usually get anything more than a short-lived cold during winter.  I know there are evolving strands of flu each year, so this whole flu thing is getting more complicated and more serious, but I’m still not convinced.  For those who know they always get bad flu or for those who would be in bad shape if they got flu, the shot is still a good idea.

2. Eat Well – Food fuels the body.  It either strengthens your immune system and your body’s ability to function or it weakens it.  You need to be strengthening your body each and every day!  In fact, this ‘tip’ about eating well should be number 1 on any list you put together for helping your body to fight illnesses, digestive issues, fatigue, stress, etc.  You need a variety of fresh fruits and vegetables, good quality proteins (fish, lean meat, beans), and omega-3 fatty acids (flaxseed, fatty fish.)

3. Exercise – Depending on where you live, winter can be a time where you just want to hibernate and do nothing physical until the sun comes out again.  This is not the right approach!  No matter how hard it is, you need to maintain a good exercise regime during the winter.  This keeps your immune cells stimulated, particularly the ones that target infections.

Health magazine mentions that a University of South Carolina study showed that “people who walked or did other moderate activity for 30 minutes most days averaged one cold per year, whereas less active individuals reported more than four colds per year”.  That is a big enough difference to get you moving, right?  And actually, walking first thing in the morning is a fantastic way to get your metabolism going AND wake yourself up.  Leave the coffee until you’re done with your morning activity and see if you still feel like you need it.  I’m sure some of you think that’s absurd, but just try it :)

4. Stay hydrated -  This means staying hydrated both inside and out.  If your nose tends to get dry, or if you know you’re going to be somewhere super dry, use a saline nasal spray to keep things moist.  The hair lining your nasal passages work better at keeping things out of your system when hydrated.  Also, humidity kills viruses, so if you live somewhere where there is little or no humidity, get a humidifier for your house.  Health magazine suggests keeping the humidity at about 50% and temperatures at 69 degrees F at a minimum.  Also, drink water!  You should be doing this all year round anyway.

5. Get good bacteria – I’m sure everyone has now heard of Probiotics.  This is what we’re talking about in terms of good bacteria.  Probiotics help ensure your digestive system has the right balance of good and bad bacteria, which is essential to giving your body it’s best chance to fight off germs.  There are natural sources of probiotics, like natural live yogurt or fermented foods like sauerkraut, but there are also lots of supplements to choose from.  You want to get something that is as natural as possible, rather than chemically produced.  If you’ve got a good health food store near you, they should have plenty to choose from.

6. Get Sleep – Anytime your body is sleep-deprived, your immune system will not be working at 100% capacity.  I can’t give you the right answer for how much sleep you should get, but you should have a good idea yourself.  Something around 7-8 hours of sleep each night is the average need.  You know when you are sleep-deprived, so try to get enough to avoid that.

7. Wash your hands – This is a fairly obvious tip, but it needs to be here.  Many people are better now about washing hands and using anti-bacterial hand sanitizers.  Beyond this, also make sure to be aware if there are lots of sneezing or coughing people near you, try to move away.  If that isn’t possible, at least try to turn away from them.  Also, try not to touch your face a lot (this is a hard one for me.)

I wish you well this winter – stay healthy and flu-free!  Most of the tips above also support natural weight loss.  So, by following them, you’ll not only be avoiding illness, but also avoiding putting on winter pounds…and actually losing them instead.

To your health,

Kimberly

Filed Under: Wellness Tagged With: , , , , ,

The value of fruits and vegetables

November 12, 2010 By 4 Comments

I got the below info in an email from someone recently – I thought it had some interesting stuff.  It compares certain fruits and vegetables to various parts of the body and makes the argument that there is a reason these foods are shaped that way – i.e. that they are good for the particular body part that they resemble.  (Hope that makes sense, but read on!)

Fruits and vegetables provide essential nutrients for your body, and are a necessity in a natural weight loss plan, but if you are ever looking for more reasons to eat fruits and vegetables, here they are!

I don’t know the origin of the email, so I can’t give credit to anyone, but whoever you are, thank you for sharing.  Please forgive the God references if that bothers you.

EAT  LOTS OF SWEET  POTATOES

It’s been said that God first separated the salt water from the  fresh, made dry land, planted a garden, made animals and fish… All before making a human. He made and provided what we’d need before we were born. These are best & more powerful when eaten raw.

We’re such slow learners…

God left us a great clue as to what foods help what part of our body!

  • A  sliced Carrot looks like the human eye. The  pupil, iris and radiating lines look just like the human  eye… And YES, science now shows carrots greatly enhance blood flow to and function of the eyes.
  • A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research  shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.
  • Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also a profound heart and blood vitalizing food.
  • A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums.  Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.
  • Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human  kidneys.
  • Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength.  Bones are 23% sodium and these foods are 23% sodium. If you don’t have enough sodium in your diet, the body pulls it from the bones, thus making them weak.  These foods replenish the skeletal needs of the body.
  • Avocadoes, Eggplant and Pears target the  health and function of the womb and cervix of the female -  they look just like these organs. Today’s research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this?  It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit.  There are over 14,000 photolytic chemical constituents of  nutrition in each one of these foods (modern science has only  studied and named about 141 of them).
  • Figs are full of seeds and hang in twos when they  grow.  Figs increase the mobility of male sperm and  increase the numbers of Sperm as well to overcome male  sterility.
  • Sweet Potatoes look like the pancreas and actually balance the glycemic index of  diabetics.
  • Olives assist the health and function of the ovaries.
  • Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
  • Onions look like the body’s cells. Today’s  research shows onions help clear waste materials from all of  the body cells. They even produce tears which wash the  epithelial layers of the eyes.  A working companion, Garlic,  also helps eliminate waste materials and dangerous free radicals from the body.

To your health,

Kimberly

  • Filed Under: Nutrition Tagged With: , , ,

    Getting in Shape in San Diego

    November 9, 2010 By Leave a Comment

    Active in San Diego

    I’ve been back in San Diego now for about three weeks.  The sun has been shining (most days), the ocean glistening, and the coffee flowing!  (I forgot how obsessed America is with coffee – it is in demand at all hours of the day – in really big cups. I even saw a personal trainer with a huge mug, drinking it while he was training someone.)

    I’ve been hitting the gym, going for walks and jogs, or at least doing something active everyday.  You know what I’ve noticed?  A lot of people are in GREAT shape.  Men and women alike, people are seriously in shape here.  There are people jogging everywhere.  People in the gym are doing crazy amounts of exercise.  People are working up a proper sweat while working out.

    I know America has this image of being really fat, but that is definitely a geographical thing.  San Diego still has overweight people and lots of unhealthy food to eat, but it also have a great choice of organic products, specialty grocery stores, foods suitable for different food allergies, and lots of active people.

    Anyway, my whole point is that I have a new found motivation for working out.  I hate to admit that my attitude to working out was a lot lazier in the UK, but it was.  It’s time to get more serious again.

    Peer influence

    It’s actually amazing how much peer influence encourages you to follow through with things.  This applies both to good habits and bad habits.  I’ve blogged about this before, but I’ll repeat myself.  If you surround yourself with people who are into healthy, natural eating and who like to be active, work out, cycle, etc you are more likely to do the same.  If you surround yourself with people who eat fast food/junk food a lot and don’t get any exercise, you are also more likely to do the same.  (I know these are the two extremes, but I’m just trying to show a point.)

    If you have fitness goals, natural weight loss goals, or other health goals, it’s a good idea to get at least a few people in your friend circle who have similar goals, or will at least support you as you work toward your goals.

    Now that I’m back in a place where being active is more common and where being serious about exercise is more common, I’m motivated to be the same!

    Off to the gym… :)

    To your health,

    Kimberly

    Filed Under: Fitness Tagged With: , , ,

    Too much soda!

    October 13, 2010 By Leave a Comment

    A fellow health blogger, www.eatsmartagesmart.com, recently linked to a BBC article talking about what excessive cola consumption can do to you.  Some of the information is pretty shocking.

    You can read the full article here, at http://news.bbc.co.uk/1/hi/health/8056028.stm, but one particular statement really grabbed my attention:

    “With aggressive mass marketing, super-sizing of soft drinks, and the effects of caffeine tolerance and dependence, there is very little doubt that tens of millions of people in industrialised countries drink at least 2-3 liters of cola per day.”

    Imagine if those people swapped 1 or 2 of those liters for water – what a difference they would see in their health.  Cola and other soft drinks are NOT meant to be your main beverage every day.  Water should be your main liquid. It does so many amazing things for your body!  See an earlier post of mine about water.

    Cutting out (or at least cutting back) soft drinks is a great step to take if you’re following a natural weight loss plan.  It will undoubtedly help you achieve your goals faster.

    I know that soda is addictive, so if you have a hard time giving it up, don’t worry.  Just cut back a little bit each day.  Your taste buds will come back to life, slowly, so that water tastes good again!

    To your health,

    Kimberly

    Filed Under: Nutrition Tagged With: , , ,

    Heart Health tips

    October 3, 2010 By Leave a Comment

    A few weeks ago was World Heart Week (i.e. a time to think about what you can do to improve your daily habits that contribute to how healthy your heart is.)

    My employer sent out an email to all employees providing some tips for improving your heart health.  I’ve copied it below.

    How you can live a healthy lifestyle

    1.      Healthy food intake: Eat at least five servings of fruit and vegetables a day and avoid saturated fat. Beware of processed foods, which often contain high levels of salt.

    2.      Get active and take heart: Even 30 minutes of activity can help to prevent heart attacks and strokes and your work will benefit too.

    3.      Say no to tobacco: Your risk of coronary heart disease will be halved within a year and will return to a normal level over time.

    4.      Maintain a healthy weight: Weight loss, especially together with lowered salt intake, leads to lower blood pressure. High blood pressure is the number one risk factor for stroke and a major factor for approximately half of all heart disease and stroke.

    5.      Know your numbers: Visit a healthcare professional who can measure your blood pressure, cholesterol and glucose levels, together with waist-to-hip ratio and body mass index (BMI). Once you know your overall risk, you can develop a specific plan of action to improve your heart health.

    6.      Limit your alcohol intake: Restrict the amount of alcoholic drinks that you consume. Excessive alcohol intake can cause your blood pressure to rise and your weight to increase.

    Things to do in your Workplace

    1.      Insist on a smoke-free environment: Demand a tobacco ban – ensure your workplace is 100% smoke-free. Support the adoption of smoking cessation services and encourage your employer to provide help to those wanting to quit.

    2.      Bring exercise to the workplace: Include physical activity in your working schedule – cycle to work if this is possible, take the stairs, exercise or go for a walk during your lunch breaks, and encourage others to do so too.

    3.      Choose healthy food options: Ask for healthy food at your work canteen, or find nearby cafes or restaurants that serve healthy meals.

    4.      Encourage stress-free moments: Whilst stress hasn’t shown to be a direct risk factor for heart disease and stroke, it’s related to smoking, excessive drinking and unhealthy eating, which are risk factors for heart disease.

    5.       Take time for lunch away from your workplace to get some fresh air.

    I’ve done a previous post about a book I read called The Optimal Health Revolution.  Comparing the above list to what the author of The Optimal Health Revolution, Dr. Duke Johnson, says about heart health, there are certainly some similarities.  The above list is a little bit more general, but it has some great points.

    The one thing that Dr. Johnson stresses first and foremost is stopping smoking.  He says that if there is one thing you can do for yourself (not just for heart health, but for overall health) it is to stop smoking, or if you feel you can’t, cut back as much as possible.

    Another really important element of heart health is maintaining a healthy weight.  And this means maintaining a healthy weight by natural means (i.e. eating right and exercising) not by taking diet pills, or following fad diets.

    ‘Natural’ weight loss does take a little more effort but in the long run, it is the best thing you can do for yourself!  You should find information in most of my previous posts if you’re looking to lose weight naturally.  I’ve done it!  You can also check out my free book with natural weight loss tips if you haven’t done so already.  Just give your details in the top right corner of this page.

    To your health,

    Kimberly

    Filed Under: Wellness Tagged With: , , ,

    Bikini Body Workout

    October 2, 2010 By Leave a Comment

    Hi everyone,

    Most of my recent posts have been more nutrition related than fitness related, but fitness is equally important in a natural weight loss plan.

    I spotted this great workout video through a colleague’s site http://foxfitness.com and thought it was worth sharing.

    What I like about it is that it works several muscle groups all at once, therefore maximizing your calorie burn during each minute of your workout.  I also like that it doesn’t require a lot of equipment or a gym.  You can do this at home pretty easily or in your own backyard or a local park.  So, there is no excuse not to work out because the weather is miserable :)   I’ve certainly used that excuse at least once.

    Check out the video and give it a try.

    To your health,

    Kimberly

    Filed Under: Fitness Tagged With: , , ,

    Which Foods are Best?

    September 30, 2010 By Leave a Comment

    A friend sent me the link to a Yahoo article today.  It is comparing and contrasting different but similar foods (i.e. turkey v. chicken.)  It makes some really interesting points and probably has something for EVERYONE  to learn, whether you’re a nutrition newbie or quite advanced in your knowledge.

    Here is the article: http://health.yahoo.net/rodale/RW/food-fight

    I especially like what the article says about rye bread (100% rye bread, not anything else!).  I am a huge fan of rye bread as part of a natural weight loss plan.

    I was also excited to see that the article suggested making kale chips!  They are so delicious and I’ve previously done a post about how to make them and some of the things kale has to offer.

    Right at the bottom of the article, it mentions having flax seed rather than flax seed oil…something I probably should consider.  I tend to drizzle flax seed oil on my salads, but maybe I should buy the flax seeds ground up instead.  Those would still make a nice salad topping.

    Let me know what you think.  And if you have any of your own natural weight loss stories or tips, I’d love to hear them.

    To your health,

    Kimberly

    Filed Under: Nutrition Tagged With: , , ,

    Macrobiotic Apple Crumble recipe

    September 20, 2010 By Leave a Comment

    Here is another recipe from my macrobiotic cooking class – this was so delicious!!  It’s still a dessert, though, so don’t indulge everyday; but it can certainly be part of a natural weight loss plan and healthy diet.

    Apple Crumble

    Ingredients:

    • 6-8 apples, peeled and chopped.  (I actually like the peels on, but do what you like best.)
    • 1/2 cup raisins
    • 1/3 cup natural apple juice (i.e. no added sugar)
    • 3 cups fine rolled oats
    • 1/2 cup vegetable oil
    • 1/2 cup rice syrup (you can find this at your local health food store)
    • 1/2 cup sunflower seeds (or any seeds of your choice)
    • 1 tsp vanilla
    • 1 tbsp kuzu (another local health food store item)
    • Sea salt

    What to do:

    • Place the apples in a cooking pot with raisins, apple juice, and a couple pinches of sea salt.
    • Simmer apple mixture for 10-15 minutes, until the apples are soft.
    • Mix kuzu with a small amount of cold water and add it to the fruit.  Stir constantly until it thickens.  Place the mixture in an oven safe dish.
    • Mix the oats with a pinch of sea salt and the seeds.
    • Mix the oil, rice syrup, and vanilla separately and then add to the dry ingredients.
    • Spread the oat mixture on top of the fruit and bake at 350F/180C for 25-30 minutes until golden on top.
    • Serve with soy custard or oat cream.

    This was my first homemade crumble and I’ll definitely do it again.  It really is easy and so tasty.

    To your health,

    Kimberly

    Filed Under: Recipes Tagged With: , , , ,

    Cooking for weight-loss

    September 14, 2010 By Leave a Comment

    This is a New York minute post today (i.e. quick.)

    I just read this short article talking about Jamie Oliver’s hints for cooking for natural weight loss.

    Check it out here:  http://www.eatsmartagesmart.com/jamie-oliver-shares-tips-cooking/

    I agree that people’s inability to cook, or lack of interest in cooking, contributes massively to the obesity issues the world is facing.  Of course, there are plenty of other things that contribute…like how much junk food there is available…but cooking is an important element if you’re trying to lose weight naturally.

    To your health,

    Kimberly

    Filed Under: Nutrition Tagged With: , , , ,
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