Wellness Principles Form the Basis of Good Health

 

Wellness Principles Form the Basis of Good Health
There are seven foundational wellness principles that form the basis of health and wellness. Each principle follows the laws of nature because that is the only way to sustain good health. The wellness principles are:

• Think
• breathe
• drink
• eat
• sleep
• exercise
• detox
• environmental

Within each principle there are opportunities to make good or bad choices. If you make poor choices, illness may result. If you make good choices, over time you may achieve vibrant health. The principles may seem simple, and they are in a way. But in today’s world of artificial and processed foods, artificial light, toxins, limited or inappropriate exercise, and constant stress, living by these simple principles can be very challenging. The more you control your lifestyle and make healthy choices, the closer you get to wellness. Learn more about each of the foundational wellness principles by selecting from the menu to the left.

Ref: Vreni Gurd

12 of the healthiest foods

Super Foods
Real Simple asked the country's top dietitians and nutritionists to tell us which superpowered ingredients we should be incorporating into our diets regularly. Here are their combined picks, plus some simple and delicious preparation suggestions. (For more of their advice, see The No-Diet Diet: Your New Healthy-Eating Plan.)


Mushrooms
Meaty and filling, as a stand-in for beef they can slash up to 400 calories from a meal. They may also protect against breast cancer by helping to regulate a woman's estrogen levels.


Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Grilled Steak, Mushroom, and Green Bean Salad.

Barley
Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.


Try this: Add sautéed mushrooms and sherry vinegar to cooked barley. Or try Creamy Barley Salad With Apples.
See More: 22 Crowd-Pleasing Dip Recipes

Walnuts
A surprisingly good source of omega-3 fatty acids. Those are the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).

Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try Corn Salad With Feta and Walnuts.

Whole-Grain Pasta
Contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled "multigrain": It may be made with a number of grains, but they aren't necessarily whole ones.

Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Wheat Spaghetti With Asparagus.


See More: 25 Dishes to Warm the Heart

Peanut and Almond Butters (All-Natural)
Heart-healthy monounsaturated fats abound in these protein-rich spreads. Opt for those with just two ingredients—nuts and salt.


Try this: Mix with soy sauce, brown sugar, and rice wine vinegar to make a quick Asian dipping sauce for chicken skewers. Or try Cold Noodle Salad With Peanut Butter Dressing.


Oatmeal (Steel-Cut or Old-Fashioned)
Holds cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber.


Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan.
See More: Food Labels, Decoded

Quinoa
It may cook like a grain, but quinoa is actually an herbaceous plant. It's a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.

Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.


Skim Milk
It offers nine essential nutrients: calcium, of course, but also B vitamins, which help neurological function, and vitamin D, a potential cancer fighter.

Try this: If you want a break from your regular morning coffee, warm a cup of skim milk with a dash of vanilla and ground cinnamon. Or try Low-Fat Fettuccine Alfredo.


See More: The Best Salad Dressings

Almonds
Packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.


Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants. Or try Chickpea Pasta With Almonds and Parmesan.

Lentils
A protein powerhouse, these are flush with folate, a nutrient that may prevent certain birth defects.


Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over salad greens. Or try Spice-Baked Sea Bass and Red Lentils.

Blueberries
Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.


Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade.

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Winter's Healthiest Foods

ARTICHOKE HEARTS

Frozen artichoke hearts have a mildly sweet flavor and provide six grams of fiber per half cup. A recent study in The American Journal of Clinical Nutrition followed nearly 90,000 subjects for six and a half years and found those who ate the most fiber gained less weight than those who had a low-fiber diet. "Fiber can slow digestion," says sports dietitian and runner Cara Marrs, R.D., "which keeps you full."  

ARTICHOKE AND PESTO PASTA

In a skillet, saute three ounces shrimp and one cup frozen artichoke hearts for three minutes. Toss with cooked whole-grain pasta, ¼ cup store-bought pesto, and ½ cup sliced sun-dried tomatoes.

BLACKBERRIES

A 2010 Nutrition Journal study discovered blackberries have about twice as much antioxidant power—including potent anthocyanins—as blueberries, raspberries, and strawberries. "Anthocyanins may help reduce the damage to muscle cells brought on by training that can lead to muscle soreness," says Scritchfield. Each cup of frozen blackberries contains eight grams of fiber and a wealth of manganese, a mineral necessary for strong bones and healthy muscle connective tissue.

BLACKBERRY DRESSING

In a blender, whirl together ½ cup thawed blackberries, two tablespoons olive oil, one tablespoon balsamic vinegar, one teaspoon honey, and a handful of fresh mint. Drizzle over salad greens.

BRUSSELS SPROUTS

This cruciferous vegetable is chock-full of must-have nutrients for runners, including folate, vitamin C, fiber, and potassium. "Potassium works to maintain fluid balance in the body and help maintain proper contraction and relaxation of the muscles," Marrs says. Because we lose potassium through sweating, we need to continually replace it by eating potassium-rich foods.

MAPLE-GLAZED BRUSSELS SPROUTS

Defrost and pat dry a bag of frozen Brussels sprouts. In a bowl, whisk together two tablespoons maple syrup, one tablespoon olive oil, two teaspoons grainy mustard, and salt. Slice sprouts in half, toss with maple mixture, and roast at 400°F for 20 minutes.

LIMA BEANS

Lima beans, which are available fresh only a few weeks in summer, are rich in fiber and potassium, and they provide 12 grams of protein per cup. They also add a dose of iron to your diet. "That's important for runners," says Marrs, "because it helps transport oxygen to muscle cells to help generate energy."

GREEK LIMA BEAN SALAD

Microwave two cups of frozen lima beans until cooked. Mix with two tablespoons olive oil, 1/3 cup sliced olives, one diced red pepper, one ounce feta cheese, one tablespoon lemon zest, chopped parsley, salt, and pepper. Serve as a side dish or light lunch.

MANGO SLICES

Mango slices add tropical flare to your diet, and choosing frozen saves you the messy work of peeling and pitting. Mangoes are rich in vitamin C and vitamin B6, which your body needs to make hemoglobin. This compound carries oxygen through the body to keep energy levels up. Researchers at Texas A&M University recently found that antioxidants in mango have anticancer properties that inhibit tumor cell growth.




GINGER MANGO STIR-FRY

In a skillet, cook two cups cubed chicken. Mix in one sliced red bell pepper, one cup frozen mango slices, two tablespoons soy sauce, one tablespoon chopped ginger, ½ teaspoon red chili flakes, and juice of one lime. Cook three minutes. Serve over brown rice.

PEACH SLICES

Just 10 slices of thawed frozen peaches provide more than double the daily quota for vitamin C, a powerful antioxidant. "Vitamin C is necessary for keeping cartilage healthy, which is key for runners," says Scritchfield. Studies suggest vitamin C also reduces oxidative stress associated with exercise while also lowering diabetes and asthma risk.

CINNAMON PEACH TOPPING

In a saucepan, combine one cup frozen peaches, ½ cup orange juice, one teaspoon lemon zest, and ½ teaspoon cinnamon. Simmer five minutes. Add two teaspoons cornstarch and two tablespoons maple syrup. Simmer until slightly thickened. Serve over pancakes or pork loin.

SPINACH

One cup of frozen spinach is denser than a cup of fresh, which means the former contains more vitamin A, vitamin K, and folate. "Folate helps red blood cells carry oxygen to working muscles," says Scritchfield, "so not getting enough folate will make your runs seem more taxing." She adds that vitamin K helps bones retain calcium, keeping them strong.

POTATO SPINACH SOUP

In a pot, saute one chopped onion for four minutes. Add four cups broth, one box frozen spinach, one chopped potato, one teaspoon cumin, and salt and pepper. Simmer till potato is tender. Puree in a blender. Add juice from one lemon and ½ cup plain Greek yogurt.

WINTER SQUASH

Winter squash brims with beta-carotene. "The body converts beta-carotene to vitamin A," says Marrs, "which helps maintain immune cells that respond to cold and flu viruses." Winter squash also contains loads of carbohydrates, making it a great energy source, says Marrs.

BUTTERNUT SQUASH HUMMUS

Add one 10-ounce box of thawed squash puree to a food processor. Blend with 1/3 cup tahini, one tablespoon orange zest, two tablespoons extra-virgin olive oil, one teaspoon cumin powder, ½ teaspoon paprika, two garlic cloves, and salt and pepper. Serve with vegetables or pita.

By Matthew Kadey, R.D., Runner's World
Thu, Feb 03, 2011

14 Ways to Save Money on Groceries

1. Line the bottom of your refrigerator’s crisper drawer with paper towels. They’ll absorb the excess moisture that causes vegetables to rot.
 

2. To keep herbs tasting fresh for up to a month, store whole bunches, washed and sealed in plastic bags, in the freezer. When you need them, they’ll be easier to chop, and they’ll defrost the minute they hit a hot pan.

3. A bay leaf slipped into a container of flour, pasta, or rice will help repel bugs.


4. Stop cheese from drying out by spreading butter or margarine on the cut sides to seal in moisture. This is most effective with hard cheeses sealed in wax.

5. When radishes, celery, or carrots have lost their crunch, simply pop them in a bowl of iced water along with a slice of raw potato and watch the limp vegetables freshen up right before your eyes.


6. Avoid separating bananas until you plan to eat them – they spoil less quickly in a bunch.


7. Put rice in your saltshaker to stop the salt from hardening. The rice absorbs condensation that can cause clumps.


8. Stock up on butter when it’s on sale – you can store it in the freezer for up to six months. Pack the butter in an airtight container, so it doesn’t take on the flavor of whatever else you’re freezing.


9. In order to make cottage cheese or sour cream last longer, place the container upside down in the fridge. Inverting the tub creates a vacuum that inhibits the growth of bacteria that causes food to spoil.

10. Believe it or not, honey is the only nonperishable food substance, so don’t get rid of the stuff if it crystallizes or becomes cloudy. Microwave on medium heat, in 30-second increments, to make honey clear again.

11. Prevent extra cooked pasta from hardening by stashing it in a sealed plastic bag and refrigerating. When you’re ready to serve, throw the pasta in boiling water for a few seconds to heat and restore moisture.


12. Keeping brown sugar in the freezer will stop it from hardening. But if you already have hardened sugar on your shelf, soften it by sealing in a bag with a slice of bread – or by microwaving on high for 30 seconds.


13. If you only need a few drops of lemon juice, avoid cutting the lemon in half – it will dry out quickly. Instead, puncture the fruit with a metal skewer and squeeze out exactly what you require.

14. If you’re unsure of an egg’s freshness, see how it behaves in a cup of water: Fresh eggs sink; bad ones float.

by: Country Living, on Wed Feb 2, 2011 9:45am PST

The Top 6 Calorie-Burning Workouts

Healthy Living

Monday, February 7, 2011


While there is no secret formula for losing weight (It all comes down to simple math: You must burn more calories than you consume), there are smarter, faster ways to achieve your goals. The following  six workouts are proven to be the most heart-pumping, sweat-producing, and consequently most efficient calorie-burning and weight-loss-inducing exercises out there. Do one, or a combination of many, regularly, and watch the weight fall off.

1.    Kickboxing: 800 calories per hour
Kickboxing offers a great full-body workout because it requires you to use every major muscle group and includes interval training. Your heart rate will soar and stabilize several times throughout the class, which is optimal for weight loss. 24 Hour Fitness clubs report that attendees of their Turbo Kick classes can burn up to 800 calories in one hour-long class.

2.    Biking: 700 calories per hour
You can burn up to 700 calories at your average cycling class or take to the road on your own to enjoy fresh air to boot! Just make sure you keep a pace of about 14 to 16 miles per hour to reach the 700-calorie goal.

3.    Zumba: 500 or more calories per hour
Who knew an hour of dancing could produce such results?! Because this Latin-inspired dance workout uses the principles of interval training and resistance exercise, the workout will boost your metabolism considerably, according to FitnessZumba.com.  However, like any fitness regimen, the number of calories burned varies from person to person depending on weight, sex, current fitness level, and how a hard a person works out. Still the massive weight loss and toning benefits of hip-swishing and shimmying make this dance workout one of the most popular today.


4.    Jumping Rope: 780 calories per hour
Only got ten minutes? You can still squeeze in cardio with this highly effective activity, which can have you burning 130 calories every ten minutes (or 780 calories per hour). According to MedicineNet.com, you’d have to run an eight-minute mile to burn as many calories as jumping rope for the same amount of time, making it a good choice for someone who is starting a fitness regime and may not have the endurance to maintain a fast running speed for an extended period of time. If you have limited space and time, jumping rope is the most efficient way to see results. In addition, the high-impact nature of this workout means you’ll add bone mass, increasing your bone health, according to 24 Hour Fitness Club's Website and BoneHealth.com, while you lose fat.

5.    Aerobic Step Classes: 600 calories per hour
Aerobic step classes are high-intensity and high-impact, meaning you’ll burn fat and calories. The number of calories burned depends on how high the step is, but using just a six-inch platform can allow you to burn up to 600 calories in one hour-long class.

6. Running: 650 calories per hour
According to Web MD's calorie calculator, a 145-pound person who maintains a 10-minute mile for one hour can burn up to 650 calories. However, running consistently for an hour can be challenging if it isn't a part of your current exercise regimen. You can work up to this goal and increase your cardiovascular fitness by adding walking intervals throughout your workout. For instance, run for three minutes and then walk briskly for one minute. This practice will increase your endurance, lower your heart-rate recovery time, and burn fat.