Okra, Parsley and Quinoa

We are approaching the end of the alphabet – and I think I’ll have to continue beginning from A again in January – there are just too many healthy foods to talk about! For now let’s talk about okra.

Okra
Chances are if you are not from the south and have never had fried okra or gumbo – you’ve never had okra and that’s a shame! It’s a complete food with SOOO many health benefits – I’m going to list just a few:

Loaded with fiber that stabilizes blood sugar and helps reduce cholesterol and removes other toxins sending them to your liver to be neutralized and released;

Soothing to the digestive system and so great for those with ulcers; acts as a prebiotic, which means it feeds the good bacteria in your gut and also bulks up stool to prevent constipation gently;

Very low in calories and a very alkaline vegetable loaded with vitamins A, C, K, folate and iron, calcium, manganese and magnesium.

I realize the slimy texture turns many off although the “slime” is the mucilaginous content that makes it so soothing to the digestive system. I’ll share some tips for reducing the slime factor below.

Parsley

This is so much more than just decoration on your plate! Two tablespoons of parsley have 16% of your daily quota of vitamin C, as well as 12% of the vitamin A you need daily! It’s a natural diuretic and helps balance the levels of sodium and water in your system. It’s rich in antioxidants and anti-inflammatory substances as well. It’s a blood builder and purifier and has even been shown to help with hormonal balance! It’s actually considered one of the world’s 7 most potent disease fighting spices!

The easiest way I’ve found to be sure to get it in my diet is to add the leaves from several stalks of organic Italian parsley into my morning smoothie. I can’t taste it and it just boosts the nutritional value.

Quinoa

This happens to be one of my absolute favorite grain-like seeds! I use quinoa as a substitute for brown rice or couscous as a side dish and also as a breakfast “grain” in place of oatmeal to change things up.

It is a high protein food – 3.5 ounces provides 14 grams of high quality, complete protein! That alone makes it a nutritional superstar in my book – but it also has both soluble and non-soluble fiber, vitamins, minerals, a low glycemic index and it’s so quick and easy to prepare! This is one of those “unusual” foods I really urge you to try! In fact, if you want to learn more about it, including how to prepare it, you’ll find that information and more in my Nutrition-Boosting Strategies e-book.

Take a Step:

I promised you some tips on how to make non-slimy okra – and here they are:
Choose smaller pods – 3” long or smaller. From what I’ve learned, the “experts” say the more you cut it, the slimier it gets, so try just trimming of the stem and soaking in either red wine vinegar or lemon juice for 30 minutes. They say to drain, rinse and thoroughly dry the pods and the preferred method of cooking is to quickly sauté in hot oil that’s been flavored with some garlic, ginger or lemon grass.

Honestly, I’ve tried it all different ways and actually, after a fast I usually make okra because it helps move toxins out of the body and I don’t really hate the texture all that much. But try the tips shared here and let me know if you find the texture more palatable!

Until next time, I wish you vibrant health!

Ann

Healthy Diet Basics

Here are some basics for a truly healthy diet which I am condensing from my “Today’s the Day 7-Week Fitness Plan.” Whether you need to drop a few pounds or not, the basics are the same! So here we go with my top 10!

1. Eat some form of clean protein at each meal (lean beef, poultry, eggs, egg whites, whey, pea, hemp or rice protein powder, beans and legumes).

2. Drink at least one half your body weight in ounces of water daily and use ¼ tsp. natural, unprocessed salt for every 32 oz. You can simply measure out the salt and be sure to use it in your food – or just put ¼ tsp. into a few glasses of your water.

3. Increase your fiber intake by increasing your intake of vegetables – cooked and raw – and you can also take a fiber supplement. Green leafy and all other non-starchy vegetables should form the framework of your daily meals.

4. The composition of your meals is very important. When you combine adequate protein, healthy fats: Olive oil, extra virgin olive oil, flax oil, coconut oil, pumpkin seed oil, macadamia nut oil, sesame oil, avocado, nuts, walnuts, pecans, almonds, Brazil nuts, pistachio nuts, pine nuts, nut butters, olives, flax, hemp and chia seeds, and tahini; healthy carbs in the form of non-starchy vegetables and wholegrain carbs (in moderation) at your meals and snacks, you automatically control the glycemic load of your meals. By keeping the glycemic load low, you avoid raising blood sugar and insulin levels.

5. Eat rhythmic, structured meals, which simply means eating every 3 to 5 hours. Get into a rhythm so your body burns the fuel you put into it steadily. Eating regularly keeps your insulin and glucose levels stable and prevents that ravenous hunger that convinces you it’s ok to eat whatever you can get your hands on!

6. Also, eat slowly and mindfully. Don’t eat on the run – sit down, set a plate and give thanks to God for what you are eating. Eat slowly and chew thoroughly. Pay attention to the flavors, textures and aromas! Enjoy your meals.

7. Strive to keep your body in as alkaline a state as possible. When you are in an acidic state your body tends to shuttle minerals from your bones and teeth to buffer the acids which can lead to osteoporosis, dental problems and mineral deficiencies. (Adequate water, lots of vegetables, especially green ones, minerals and managing stress are ways to do this.)

8. Include a variety of spices and herbs in your meals. They will not only add flavor and interest, but they boost the nutrient value and even help you burn fat, cut appetite and
reduce inflammation

9. Eat starchy vegetables and whole grains in moderation and preferably early in the day if weight loss is a goal. Be sure to properly prepare your whole grains by soaking them.

10. Never sit down to eat when you are upset, angry or stressed. Take time to calm down and get in the proper frame of mind. Destructive chemicals are released and your digestion is compromised.

Take a Step:

If you need help structuring (or re-structuring) your diet for maximum health, I have several extremely affordable options you can choose. I would be honored to work with you to create a healthier diet for you and your family. For more information you may visit 3D Weight Loss.

Until next time, I wish you vibrant health!

Ann

One for All and All for One!

In 1 Corinthians 12:20, 26 we are told that the Body of Christ is made up of many "members" even though it is one body. I'd like to focus on this principle, which is true of our bodies. We can all agree there are different cells, organs and systems that together make up our physical bodies. We have to also factor in our experiences, emotional makeup, personalities, thoughts, beliefs and perceptions. These also affect how healthy we are. Each of us is a complex, multifaceted, Designer original! For instance, your emotions affect your physical health as surely as the food you eat! In fact, 85% of illness originates in our emotions. If you believe you are unhealthy - even if you have nothing wrong with you - that belief will be self-fulfilling - it's been proven time and time again.

Ok, on the surface this may seem like a "duh" rather than an "aha" moment. Which one of us can pray and worship God wholeheartedly when our head is splitting or our back is aching? It's very clear our physical condition impacts both our spirit and soul, which is our mind, will and emotions and vice versa. If you are upset with one of your children or worried about something, you may experience the effects of that anxiety and tension in the form of a neck ache or upset stomach. Conversely, just try to sit quietly and read your devotional when you are angry or hurt by something your spouse or a friend said - it is nearly impossible! However, what has amazed me about the deeper truth of this scripture is that our bodies are created to work as integrated systems - each part works in concert with the others. When we are truly healthy, we are experiencing this harmony of cells, organs and systems.

Our God is very big on wholeness (shalom - nothing missing, nothing broken). Referring to the Body of Christ, this scripture points out that even we who make up His little toe are just as important as those who comprise His heart. It holds true physically as well. (Just stub your toe and you'll agree!) This was brought into sharp relief recently when a friend was experiencing dental problems. She had an infected tooth that was causing problems not only in her mouth, but in her sinuses, head, neck and eyes as well! Research now shows that gum disease has been linked to cardiovascular problems. Left untreated, that bacteria has been proven to directly cause heart problems. Another friend related that her cousin was advised by her dentist after a checkup to contact a cardiologist immediately as she had advanced gum disease. She ignored the warning until she began experiencing alarming symptoms several years later. By then, her heart was so damaged, her only medical recourse was a heart transplant. Imagine, the impact of one tiny tooth! This may sound extreme, but I assure you it is true. Perhaps a more obvious connection is how dental health affects digestion, particularly for the elderly. Missing teeth may cause the inability to chew food properly, which negatively impacts your ability to properly digest your food. Without proper digestion, your entire body suffers. Some health practitioners, particularly those versed in Chinese medicine, even see a connection between your dental health and your respiratory system.

We truly are "fearfully and wonderfully made" (Psalm 139:14). God created every cell of our bodies for a specific purpose, just as He created each one of us to fulfill a specific plan and purpose with our lives. Let's honor God by caring for these amazing bodies He so carefully and lovingly created for us!

Take a Step:

Is there a spirit or soul issue that is affecting your physical health? Are you dealing with a health issue that is impacting your spirit or soul? If so, I would encourage you to get help in dealing with the issue so that you can enjoy true wholeness. If you have no idea where to begin, send me an email at ann@threedimensionalvitality.com and I would be honored to help you take the first step.

Until next time, I wish you vibrant health!

Ann