The Better Life Experts | October 30, 2008
It is fall in the great state of Michigan and that means APPLE SEASON. Apples are a versatile and wonderful low-calorie food, have no fat, cholesterol or sodium, and contain small amounts of potassium, which may promote heart health, help maintain healthy blood pressure and a healthy weight. We came across this recipe at our local farm stand in Ada and want to share it with you. We made a few changes to the recipe so that it fits into a healthy weight loss/management program. Give it a try and tell us what you think…
Serves 6 as a side dish or main dish w/ other vegetable
Ingredients
6 oz. linguine, cooked and cooled
6 oz. grilled chicken breast, thinly sliced
1 Michigan Apple, peeled, cored and coarsely chopped
½ cup dried cherries
½ cup chopped celery
1 teaspoon fresh tarragon, chopped
1 teaspoon salt
½ cup chopped walnuts or almonds
½ cup sharp cheddar cheese, shredded
Dressing
½ cup bottled Balsamic Vinaigrette
¼ cup light mayonnaise
Freshly ground pepper
Nutritional Facts
Calories 340
Fat cal 160
Total fat 18g
Saturated fat 2.0
Cholesterol 40 mg
Sodium 640 mg
Carbohydrate 33 g
Fiber 3 g
Sugars 10 g
Protein 15.0 g
Combine dressing ingredients. Refrigerate until ready to use.
In large bowl, combine linguine, chicken, apple, dried cherries, celery, tarragon and salt. Stir in dressing, mixing to combine. Season with pepper. Refrigerate 2-3 hours to combine flavors. To serve, top with chopped walnuts and cheddar cheese.
Empower, Enrich, Live, Learn, Love, and LAUGH
Thursday, October 30, 2008
Thursday, October 23, 2008
Satisfaction & Weight Loss
The Better Life Experts | October 23, 2008
Most of us who have dieted or who are currently dieting struggle with impulsivity. The need to satisfy a small short term “need” (eating that chocolate doughnut) overpowers our long term goal (losing unwanted weight). Is this the result of nature or nurture?
Satisfaction derived from eating is probably a combination of the two. We are hard-wired to eat when the opportunity presents itself as part of our survival instinct. That’s the nature part of the equation; we eat to meet the basic need to survive. But, what we eat is choice-driven – our decision about which foods to eat is based upon their availability. Apple or doughnut? Salad or french fries? Double Deluxe hamburger or grilled chicken pita sandwich? That’s the nurture part of the equation, and the part that we can control.
What if one of the keys to losing weight is to avoid giving ourselves so many choices? After all, the body is just as satisfied with an apple as it is with a doughnut (probably more so since it’s easier to digest). Try limiting your options by avoiding restaurants, vending machines, and the break room if you are tempted by fattening foods. This simple strategy can help limit extra calories eaten throughout the day that are avoidable, unnecessary, and pack on unwanted pounds.
Most of us who have dieted or who are currently dieting struggle with impulsivity. The need to satisfy a small short term “need” (eating that chocolate doughnut) overpowers our long term goal (losing unwanted weight). Is this the result of nature or nurture?
Satisfaction derived from eating is probably a combination of the two. We are hard-wired to eat when the opportunity presents itself as part of our survival instinct. That’s the nature part of the equation; we eat to meet the basic need to survive. But, what we eat is choice-driven – our decision about which foods to eat is based upon their availability. Apple or doughnut? Salad or french fries? Double Deluxe hamburger or grilled chicken pita sandwich? That’s the nurture part of the equation, and the part that we can control.
What if one of the keys to losing weight is to avoid giving ourselves so many choices? After all, the body is just as satisfied with an apple as it is with a doughnut (probably more so since it’s easier to digest). Try limiting your options by avoiding restaurants, vending machines, and the break room if you are tempted by fattening foods. This simple strategy can help limit extra calories eaten throughout the day that are avoidable, unnecessary, and pack on unwanted pounds.
Tuesday, October 21, 2008
Give Your Faith a Voice
Today's Scripture
We having the same spirit of faith, according as it is written, I believed, and therefore have I spoken; we also believe, and therefore speak;
(2 Corinthians 4:13 KJ).
Today's Word from Joel and Victoria
Every believer has been given a measure of faith. In order to see the promises of God come to pass in your life, you have to give your faith a voice. You must declare what God says about you in His Word. Those seeds of faith inside you are activated when you speak them out into the atmosphere. Thats why the scripture tells us, Let the weak say I am strong. Let the poor say I am rich. When you give your faith a voice and send forth the Word of God out of your mouth, the Bible says that He watches over His Word to bring it to pass in your life.
Dont dig up your seed by speaking against His Word. Dont allow words of defeat or negativity to come out of your mouth. Instead, water your seed by continuing to declare the Word of God. When you wake up every morning, thank Him that His promises are coming to pass in your life. As you do, you will see those things come to pass, and you will live the life of victory God has prepared for you.
A Prayer for Today
Father in heaven, I humbly come before You giving You my thoughts, my actions, and my words. Help me to activate my faith by speaking Your Word daily. May my words and thoughts be pleasing to You always. In Jesus Name. Amen.
We having the same spirit of faith, according as it is written, I believed, and therefore have I spoken; we also believe, and therefore speak;
(2 Corinthians 4:13 KJ).
Today's Word from Joel and Victoria
Every believer has been given a measure of faith. In order to see the promises of God come to pass in your life, you have to give your faith a voice. You must declare what God says about you in His Word. Those seeds of faith inside you are activated when you speak them out into the atmosphere. Thats why the scripture tells us, Let the weak say I am strong. Let the poor say I am rich. When you give your faith a voice and send forth the Word of God out of your mouth, the Bible says that He watches over His Word to bring it to pass in your life.
Dont dig up your seed by speaking against His Word. Dont allow words of defeat or negativity to come out of your mouth. Instead, water your seed by continuing to declare the Word of God. When you wake up every morning, thank Him that His promises are coming to pass in your life. As you do, you will see those things come to pass, and you will live the life of victory God has prepared for you.
A Prayer for Today
Father in heaven, I humbly come before You giving You my thoughts, my actions, and my words. Help me to activate my faith by speaking Your Word daily. May my words and thoughts be pleasing to You always. In Jesus Name. Amen.
Stress—Controlling It Before It Controls You, Part 3
The Better Life Experts | October 21, 2008
The Aggressor
The person who lashes out at others seldom initiates the experience and usually doesn’t enjoy it. Since the Aggressor would probably prefer to avoid these highly stressful situations, adequate preparation would probably lead to a more desirable outcome. Here’s where meal planning can be very helpful. Whereas some foods tend to have a calming effect, other foods frequently have a stimulating effect and should be avoided if we are stress-prone or are facing a stressful situation.
Foods that give sudden bursts of energy should be avoided. These include high-sugar foods like pastry, soda and candy. Alcohol should also be used in moderation, if at all, due to its tendency to release inhibitions. Fruits are a good substitution for those who enjoy sweets because the fructose in the fruit is absorbed in a way that does not exaggerate your mood. Similarly, sugar-free snacks and those containing lean protein provide a slow-release of energy into the bloodstream, sustaining us throughout the day. A diet containing fish such as tuna or salmon twice per week also keeps the protein level at a healthy level. See Stress-Less Food Choices at the end of this series for tips.
The person with aggressive tendencies can appear similar to the Denier since both tend to be outgoing and active. However, while the Denier frequently seeks out stimulating experiences, the Aggressor is usually reactive to them. Obviously, some people seek out opportunities to exercise their aggressive nature; but for those individuals who tend to strike out at others impulsively when under stress, food choices can go a long way toward keeping aggression under control and channeling the energy to your advantage.
The Denier
The person who seeks out high risk behaviors and excitement is often attempting to increase their dopamine level through inappropriate means. The same is true of individuals who engage in addictive behaviors. However, when levels of dopamine are too high, a person can experience a panic attack.
Foods that can safely increase dopamine are snacks such as nuts and seeds, and tyrosine-rich proteins found in salmon, tuna and shellfish. The obvious benefit of elevating and maintaining a higher dopamine level via this method is that these foods are highly nutritious and tend to remain in our system longer.
Since the Denier also tends to experience bouts of depression, foods that increase the serotonin level can help level off the mood swings. Serotonin is found in complex carbohydrates (e.g., oatmeal, Wheat thins and whole grains). Dairy products and protein-rich foods like white flaky fish, chicken and turkey can also raise the serotonin level. During times of stress, foods such as avocados, soft cheese, red meats and coffee should be avoided. Since Denier’s are prone to be compulsive eaters, it would be important for them to keep on hand snacks that are closest to their natural form rather than those high in sugar, additives and refined ingredients. Supplements such as fish oil and flaxseed can also help to keep mood swings in check.
The Withdrawer
The person who copes by withdrawing frequently struggles with anxious depression. Easily overwhelmed by expectations and stressful situations, the Withdrawer lives in constant fear of being negatively evaluated by others. Unfortunately, this behavior provides fewer opportunities to the person to attain the skills needed to become competent and successful. Their preferred coping strategy is to be controlling and perfectionistic, but when that isn’t possible, the person often resorts to withdrawal. Since these individuals often find comfort in food, they are more likely to suffer from eating disorders and/or obesity.
The Withdrawer would benefit from a diet that avoids the so-called comfort foods (e.g., fried foods, sweets, foods high in carbohydrates) since they tend to have a short-term benefit of relieving anxiety. However, the temporary benefit is quickly replaced by heightened depression, not only because of the biochemical “crash” following carb-loading and the sudden intake of sucrose, but because this strategy frequently leads to weight gain.
Foods high in proteins and those that help maintain the stress hormone balance are better able to counter the wearing effects of stress on the immune system. By including fish in the diet two or three times per week along with daily servings of cruciferous vegetables, you can help boost the immune system. Additionally, taking supplements such as flaxseed and fish oil as well as antioxidants on a daily basis can also be beneficial.
The Aggressor
The person who lashes out at others seldom initiates the experience and usually doesn’t enjoy it. Since the Aggressor would probably prefer to avoid these highly stressful situations, adequate preparation would probably lead to a more desirable outcome. Here’s where meal planning can be very helpful. Whereas some foods tend to have a calming effect, other foods frequently have a stimulating effect and should be avoided if we are stress-prone or are facing a stressful situation.
Foods that give sudden bursts of energy should be avoided. These include high-sugar foods like pastry, soda and candy. Alcohol should also be used in moderation, if at all, due to its tendency to release inhibitions. Fruits are a good substitution for those who enjoy sweets because the fructose in the fruit is absorbed in a way that does not exaggerate your mood. Similarly, sugar-free snacks and those containing lean protein provide a slow-release of energy into the bloodstream, sustaining us throughout the day. A diet containing fish such as tuna or salmon twice per week also keeps the protein level at a healthy level. See Stress-Less Food Choices at the end of this series for tips.
The person with aggressive tendencies can appear similar to the Denier since both tend to be outgoing and active. However, while the Denier frequently seeks out stimulating experiences, the Aggressor is usually reactive to them. Obviously, some people seek out opportunities to exercise their aggressive nature; but for those individuals who tend to strike out at others impulsively when under stress, food choices can go a long way toward keeping aggression under control and channeling the energy to your advantage.
The Denier
The person who seeks out high risk behaviors and excitement is often attempting to increase their dopamine level through inappropriate means. The same is true of individuals who engage in addictive behaviors. However, when levels of dopamine are too high, a person can experience a panic attack.
Foods that can safely increase dopamine are snacks such as nuts and seeds, and tyrosine-rich proteins found in salmon, tuna and shellfish. The obvious benefit of elevating and maintaining a higher dopamine level via this method is that these foods are highly nutritious and tend to remain in our system longer.
Since the Denier also tends to experience bouts of depression, foods that increase the serotonin level can help level off the mood swings. Serotonin is found in complex carbohydrates (e.g., oatmeal, Wheat thins and whole grains). Dairy products and protein-rich foods like white flaky fish, chicken and turkey can also raise the serotonin level. During times of stress, foods such as avocados, soft cheese, red meats and coffee should be avoided. Since Denier’s are prone to be compulsive eaters, it would be important for them to keep on hand snacks that are closest to their natural form rather than those high in sugar, additives and refined ingredients. Supplements such as fish oil and flaxseed can also help to keep mood swings in check.
The Withdrawer
The person who copes by withdrawing frequently struggles with anxious depression. Easily overwhelmed by expectations and stressful situations, the Withdrawer lives in constant fear of being negatively evaluated by others. Unfortunately, this behavior provides fewer opportunities to the person to attain the skills needed to become competent and successful. Their preferred coping strategy is to be controlling and perfectionistic, but when that isn’t possible, the person often resorts to withdrawal. Since these individuals often find comfort in food, they are more likely to suffer from eating disorders and/or obesity.
The Withdrawer would benefit from a diet that avoids the so-called comfort foods (e.g., fried foods, sweets, foods high in carbohydrates) since they tend to have a short-term benefit of relieving anxiety. However, the temporary benefit is quickly replaced by heightened depression, not only because of the biochemical “crash” following carb-loading and the sudden intake of sucrose, but because this strategy frequently leads to weight gain.
Foods high in proteins and those that help maintain the stress hormone balance are better able to counter the wearing effects of stress on the immune system. By including fish in the diet two or three times per week along with daily servings of cruciferous vegetables, you can help boost the immune system. Additionally, taking supplements such as flaxseed and fish oil as well as antioxidants on a daily basis can also be beneficial.
Monday, October 20, 2008
TEMPLEtuesdays
OK... MOM's unite!!
We have some feedback for the babysitting swap...
Laura Franklin, Krista Lundell, Julie VanNess, and Kirsten Dasilva all said they would like to swap...for a morning at the temple.
We have some feedback for the babysitting swap...
Laura Franklin, Krista Lundell, Julie VanNess, and Kirsten Dasilva all said they would like to swap...for a morning at the temple.
Subscribe to:
Posts (Atom)