Common Sense Living

Everyone is always all stressed out over eating Thanksgiving dinner. All that food, all those calories, so much fat, yada, yada, yada.

Baloney! This is one great opportunity to stuff your family with tons of good for you foods, and they won’t suspect a thing.

That’s right. I’m here to tell you that Thanksgiving dinner is one of the healthiest meals of the year. Now doesn’t that ease your guilty conscience a bit?

Don’t believe me? OK, lets take a look at the most traditional Thanksgiving dinner foods –

Almonds
Used since the middle ages to relieve heartburn. A one-and-a-half ounce handful of almonds, is a great source of antioxidants, vitamin E and magnesium and contains protein, fiber, potassium, calcium, phosphorus and iron. Almonds and other nuts contain phytochemicals –that have been shown to protect against heart disease, stroke, and other chronic diseases. The following nuts are included in the new claims: almonds, hazelnuts, pecans, pistachios, walnuts and peanuts. Almonds contain ALA, and can reduce cholesterol as well as prescription drugs and reduce triglycerides. Almonds contain more calcium than any other nut. Nuts also contain L-Arginine, which helps reduce blood clotting that causes clogged arteries, helps your body repair tissue, and supports your immune system.

Vitamin E and C have been shown to reduce your number of colds. I haven’t had a real cold in years.

Broccoli
High in fiber, vitamin c, vitamin A, carotenoids, calcium, and folic acid. The isothiocynanates stimulate the liver to break down pesticides and other carcinogens. (colon cancer) Cruciferous vegetables contain sulforaphane which is said to not only prevent changes that can lead to cancer in breast cells, but also has been found to stop the growth of malignant breast cells by stopping the cancer cell’s ability to divide. A famous John Hopkins study in 1992 found that broccoli helped prevent the growth of tumors, and reduced the size of the tumors that did grow by up to 75%.

Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) help to remove excess estrogens from your body. See the Warning under Soy to learn why this is important.

Broccoli also contains alpha-lipoic acid, or A.L.A., which strengthens cell metabolism of liver and heart cells making them better able to withstand our abuse.

Broccoli is high in magnesium. Magnesium deficiency is linked to eyesight problems, bone loss, heart disease, colon cancer, and even MS. Also contains indole-3-carbinol, which makes it harder for estrogen to bind to breast tissue, which reduces monthly type breast pain. BUT – broccoli must be exposed to heat to release it’s full chemical power house, which is a disappointment to us – we like it raw. Place in the microwave with just the water left on it from washing for just a couple of minutes.
There’s nothing worse than mushy broccoli.

Carrots
Carotenoids for reducing risk of heart disease and skin cancer. New studies show not as effective as previously thought in preserving eyesight. Has been used in many cultures to reduce menstrual pain. Carrot juice helps to relieve diarrhea.

Chocolate
Natural mood enhancer, now also thought to help reduce risk of heart disease and high blood pressure (maybe something to do with being in a good mood?). Dark chocolate contains a high amount of Flavonoids - antioxidants that fight heart disease, reduce plaque build up in arteries, reduce blood pressure, and increase good cholesterol. Dark chocolate also contains trace amount of A, B1, C, D, and E, iron and magnesium. Chocolate also contain L-Arginine which helps reduce blood clotting that causes clogged arteries, helps your body repair tissue, and supports your immune system. Choose higher quality for lower fat and sugar content. 1 ounce of dark chocolate has 10 times more antioxidants than a strawberry.

But strawberries dipped in dark chocolate would cover all the bases, wouldn’t it? J

Coffee
Good news! Coffee seems to prevent type 2 diabetes, Parkinson’s, and Alzheimer’s. It reduces your risk of colon cancer by keeping you regular. Research says it reduces the risk of kidney stones, though my sister who is a heavy coffee drinker still had kidney stones. Coffee contains theophylline with acts as a bronchodilator-, which helps asthma symptoms. It may also help prevent cirrhosis of the liver, skin cancer and gallstones.

Coffee contains a multitude of nutrients – riboflavin, potassium, magnesium, zinc, niacin, folate, sodium, thiamin, protein, calcium, and vitamin k. Coffee is full of anti-inflammatory antioxidants, and for many people, coffee is their main source of anti-oxidants.

Coffee can cause anxiety, headaches, heartburn, high blood pressure, yellow teeth, and possibly heart attacks, so be aware of your sensitivity to caffeine. If caffeine sends you bouncing off the walls, increasing your coffee intake would not be a good idea for you.

Corn –Ok, for years I considered corn a non-food, but now it appears that canned corn, or steamed fresh corn contain a phytochemical called ferulic acid, which may help prevent cancer. The antioxidants are released once the corn is exposed to heat. The study did not mention frozen corn. Canned corn was shown to contain 44% more antioxidants than raw corn. OK, canned corn it is.

A former school nurse just informed me that corn and beans form a complete protein – for the vegetarians.

Cranberries
A super powerhouse! Reduces cholesterol, and flushes bacteria that causes urinary tract infections. May also help reduce dental plaque and the bacteria that cause stomach and intestinal ulcers. Contains flavonoids called oligomeric proanthocyanidins or OPCs. These help stop the oxidation of bad cholesterol. They may also help prevent plaque build up in the arteries, which helps ward off heart disease, stroke, and varicose veins. Cranberries have the highest antioxidants of any fruit.

Lemon
Aromatic qualities calm you. Thirst quenching. High in Vitamin C. In the south, they used a slightly salted lemonade to quench thirst and replace salt lost through perspiration. I found pages and pages on the lemon- keeps your liver functioning properly, helps asthma, colds, flu, rheumatism, constipation, diarrhea, dissolves uric acid, removes bacteria, cleanses the system of impurities, contains calcium, potassium, phosphorus and magnesium, reduces hemorrhage, (including heavy menstrual flow), reduces heart palpitations, soothes heartburn, soothes sore throats when mixed with honey, reduces fever … and that’s just the high points. Also contains a compound called flavones, which reduce your risk of breast cancer. I will be squeezing fresh lemon into all our water pitchers a lot more often. My daughter loves it. Must be fresh lemon. Bottled juice does not contain the same qualities.

Olive Oil
Can reduce cholesterol. Contains oleic acid - which reduces cellular inflammation. Saturated fats on the other hand, such as butter – increase cellular inflammation, which cause a whole slew of ugly chain reactions. The one you’ll notice the most is that they drain your energy. Heating olive oil takes away it’s nutritional benefits, but it’s still healthier than using saturated fats to cook with.

In Italy, they dip their Italian bread (French and Italian bread is lower in fat than white bread to begin with) in olive oil mixed with herbs, and maybe some Parmesan cheese. Yummy!

Why not put out a variety of olives?

Pickles –
The vinegar in pickles can reduce your blood sugar spikes after meals. It can also help you lose weight by preventing your body from digesting some carbohydrates.

Potatoes
High in potassium and antioxidants. You know, it’s what you put on it that makes it unhealthy.

Pumpkin
Besides the obvious carotene, pumpkin also contains Lutein, which reduces the risk of heart disease and stroke, and age related macular degeneration.

Sage
Improves memory, behavior, and attention. When combined with Lemon Balm it improves memory and mood. Sage is helpful in managing symptoms of Alzheimer’s disease.

Sweet Potato
It’s orange, so you know it’s full of beta-carotene – which you know is converted into vitamin A, which is good for eyes and skin. Also high in vitamin C, carotenoids, potassium, and fiber.

Turkey
Very high in protein! High in selenium which helps repair DNA damage to your cells, regulates your thyroid, and strengthens your immune system. High in niacin and B6 to help your heart, and helps all of the functions that regulate sugar in your system. And it’s low in fat.

Walnuts
A healthy fat source. Also contains alpha-lipoic acid, or A.L.A., which strengthens cell metabolism of liver and heart cells making them better able to withstand our abuse, and helps to reduce triglycerides. Nuts also contain L-Arginine, which helps reduce blood clotting that causes clogged arteries, helps your body repair tissue, and supports your immune system. But only a handful – nuts are high in calories.

Wine
Some varieties contain a cholesterol fighting chemical called saponins. Zinfandel has been found to have the highest saponins. All wines, when limited to about 5 glasses a week, helps raise good cholesterol. Good cholesterol helps your body get rid of the bad cholesterol.

In Germany they alternate sips of wine and cold water. The water helps flush the system, and cold water burns more calories as the body warms it. The combination is also said to boost metabolism. German wines naturally contain less sugar because of the way grapes grow in that cooler region.

Red Wine also contains resveratol – a compound that blocks a key protein that cancer cells need to survive – actually starving them to death.

And it does the same thing for colds and flu viruses. I can personally attest to this. If you’re feeling like you’re coming down with something, have a glass of wine and get 8 hours sleep.

Drinking alcohol on an empty stomach can raise blood pressure by as much as 40%.

Whew! And that’s not to mention onions, parsley, nutmeg, tea, strawberries, blueberries, raspberries, green beans, cinnamon, or many other foods that you might traditionally serve.

You didn’t know healthy eating was so great, did you?

Grab your copy of High Energy Eating to find out more about great healthy eating! It’s not as dull and boring as your thought, is it?

A reader asks -

I’m starting a food journal. What can I eat to make sure that I get the nutrients I need everyday?

Boy, it takes an entire book to really answer that question!

Here’s a mini course -

Breakfast -

fresh fruit or juice,

and eggs, or oatmeal, or cereal with 2% or wheat toast, or rye toast,

and green tea or coffee

A.M. snack - pick from - peanut butter and wheat thins, nuts, fruit, yogurt, etc.

Lunch - things like a turkey sandwich on whole wheat bread with lettuce and tomato, or Subway, or soups, or salads. Add yogurt, and/or fruit if you’re like me and you need a lot of food
Snack - Pick from things like -dark chocolate, baked chips and salsa, veggies, cheese and baked crackers, or nuts.

Dinner -

3-6 ounces of fish, chicken, or lean meat (red meat only a couple times a week),

with a salad,

and a vegetable or a baked sweet potato, or a baked potato easy on the toppings, or french bread with olive oil and parmesan to dip in.

Dessert - low fat ice cream or yogurt with fresh fruit,

Unfortunately, it’s almost impossible these days to get all of the nutrients you need from diet alone. Even our fresh fruits and vegetables don’t have as many nutrients as they used to. You need to take a good multi vitamin and mineral supplement every day at a minimum.

This is just a primer to get you started. You can get the rest of the information you need at HighEnergyEating.com

Now, if I can get you guys to post your questions here at the blog
Take care of yourself!

Carole

a.k.a. ‘Mother’

Is your life a bit chaotic? Always running around with never enough time? It’s probably the way your Mom lived too. It’s actually the way most people live – because no one ever taught you how to live any differently.  

Just imagine if you could spend an evening in my life. What would it be like to come home to a clean home, make a healthy dinner, and still have a few hours to spend however you like? Would you like to try?  

OK, here goes – But I have to warn you, it’s probably nothing like what you’re used to.  And before you start your stuttering about how I probably have more time than you – I’m a single mom. I have a dog and 2 cats and a 16-year-old daughter. I work full time, and have an Internet business. Here’s how I manage to find time for everything. 

Just Imagine… 

You come in the door after a hard day at work. The house is clean and inviting. You close the door on the outside world. Whew - It’s nice to be home!  

You sit down for a few minutes and sort through the mail. One pile to be dealt with goes on the desk. Catalogs and magazines go in their own bin to be read later. The rest goes in the garbage. (5-10 minutes.)  

You set out to make a healthy dinner. The chicken has been marinating all day. Yum.  

You wash and poke your potatoes and put them in the microwave. You put the chicken in the pan to cook. While those are cooking, you throw together a great salad. 10 – 15 minutes later, dinner is ready. Eat up! (30-40 minutes depending on how much you talk.)  

You put the dishes in the sink to soak, or in the dishwasher to wash. (2-5 minutes.)  

Now you have time to work on your business, work on a hobby, do some cleaning, help your kids with homework, take a walk, get some exercise, take your kids to soccer or scouts, or call a friend, or anything other than plopping in front of the brain drain machine (TV). (2-3 hours)  

As you wind down, you finish the dishes and wipe up the kitchen. (It only takes 15 minutes when you do it most every day.)  You pick up around the house, and maybe do one little household chore, like dust and get it out of the way. (15 minutes)  

You do a quick once over on the bathroom before heading off to bed. (2 minutes)  

You go to bed feeling pretty good about how much you accomplished today! 

As you can see, I have plenty of time for everything – except TV. Even my daughter isn’t a big TV watcher. We have more life to live. We’ll usually watch a movie or two a week. NetFlix is a great service! The local library can’t be beat.  

You can live life, or watch it on TV. You have the same 24 hours I do. How you choose to spend it is up to you.  

I hope you enjoyed an evening in my life. Now go and make it your own!

I was talking to a customer the other day. She needed to get a new suit for an
upcoming interview. But, she wasn’t too excited about the interview. And the reason she needed a new suit? She’s gained quite a bit of weight.

She owns the High Energy Eating package.
She’s downloaded it - months ago.

I was really upset. How could that be?

I started shooting off the questions -

Are you eating fruits and vegetables?

Just what are you eating?

Sigh…

She started off by saying “Well, I really don’t eat much at all.” OK, mistake number 1.

Carbs in the morning - which is ok if you add some fruit. You’ll burn them off.

Sandwich and chips for lunch. More carbs, with a little protein and maybe some lettuce and tomato.

Breakfast food for dinner. More carbs and fat. Guaranteed way to gain weight. The carbs won’t be converted to energy because she won’t be doing anything to burn them off, so they will be stored as fat to use later.

Now that would be great if we had more money than we were going to burn, wouldn’t it?

I felt really bad for her. She is so depressed. Not just about the weight gain, but just in general. But it’s because she’s not getting the nutrients she needs for her brain and nervous system to operate right. That’s right, even depression is caused in part by a poor diet.

I can preach. I can give information. But I can’t come over and stuff healthy food down your throat. You have no idea how much I wish I could. I just want to shake people and yell, “look at what you’re doing to yourself!”

I care too much. I have that Pollyanna wish that everyone would be healthy and happy. But, I have to accept that you can only help people who are ready to be helped.

Writers often hope to change the world. The reality is, if we can touch a few lives, we’ve done a good job.

Carole

a.k.a. – ‘Mother’

Did your mom teach you how to clean house?

I’ll bet if she did, it was probably the old weekly marathon event. Remember that? Every Saturday morning… Wasn’t that awful?  But that’s what Mom knew.

The ritual began with picking up, sorting laundry, throwing laundry in, scrubbing (and I mean really scrubbing) the bathrooms, dusting and vacuuming end to end, washing the floors, taking out the garbage, and then - there was still yard work (unless Dad finished it). And what about that range-hood? Ick. That got ignored for months.

But we just don’t have a day to dedicate to house cleaning, and even if we did, who wants to?

Now days, a lot of people still leave housework for the weekends. They come home and plop in front of the TV every night. By the time Saturday rolls around, it takes an atomic bomb to get it clean - so it never really does get clean. And it’s so depressing, isn’t it?

 That’s not for me! How about you?

I have some secrets.

I only do a top to bottom cleaning of the bathroom about once a month. Sounds gross, doesn’t it? But it’s clean - all of the time. I just don’t have to spend a back breaking day to do it. I use a squeegee, or sometimes a daily shower spray when I remember to buy it (I love the Method ylang-ylang one). I wipe up things every night - takes a few seconds.

I do one extra wipe up in the kitchen every night when I do the dishes. One night the cabinets, one night behind all the stuff on the counters, one night the microwave.  I wipe down the stove every night before the stuff dries up on it. The kitchen is always clean. And since there’s never any build up - it only takes a few extra minutes. It’s a breeze.

 I throw in a load of laundry almost every day. No build up there either.  And how much time does that really take?

I have 2 cats and a dog, so I vacuum a lot. That’s where my biggest amount of house cleaning time is spent. I keep the furnace filter clean. So there’s not a lot of dusting. A lot of times I cheat and just do a quick feather dusting.

That’s it. Just a few minutes here and there. And you’ll still have plenty of time for whatever else you’ve been wanting to do!

Of course, if you’ve been letting it go for a while - it’s going to take some concentrated effort to get it to where you can clean like I do. But I can help you with that too. In Secret Confessions of a Clean Freak, I give you a step-by-step plan to get the whole house tip to bottom clean.

It’s like anything else in life - once you have a system, it’s easy!

Click here to find out how to clean your house fast - and keep it that way >>>