July 30th, 2010 01:23pm
Betsy A. Hornick, MS, RD
Do you know about how many calories you need each day to maintain your weight? Or to lose weight? Most Americans don’t according to a recent survey from the International Food Information Council. When it comes to calories consumed versus calories burned, about 6 of 10 people report they do not make an effort to balance the two. In addition, of those who say they are trying to lose or maintain weight, only 19 percent say they are keeping track of calories, which is an important tool for managing your weight. Find out your daily calorie needs at www.mypyramid.gov.
The calorie concept is straightforward—if you consistently eat more calories than you burn, you will gain weight, and vice versa. Research has shown that the calories in vs. calories out equation holds true regardless of the source of the calories. So whether you get all your calories from convenience foods, which add up quickly, or from nutrient-rich foods, your body will handle the calories in basically the same way. The key difference is the nutrients that come along with eating a variety of healthy foods, which will most certainly help protect your health over time. Remember too that fats are calorie dense and provide more than twice the calories of carbs and protein.
July 27th, 2010 07:36pm
Kelly Epperson
We had a little flooding of the basement with the storms last weekend. During the clean up, my son uncovered a Scooby Doo coloring book and box of crayons he received last summer as joke from his grandmother when he was recovering from wisdom teeth extraction.
I confiscated the loot. (He also found a card and a twenty dollar bill from his grandma; I should have confiscated that too.) I randomly ripped pages from the color book. One single page and one single crayon went into the mail to various friends with nothing more than “stress relief” jotted on the envelope.
If you read the boxes of games and toys, they usually say for ages 3 (or 8 or 12) and up. I’m up. Sidewalk chalk works for anyone. Send that to a friend feeling a little down. Or go on a stealth mission through your neighborhood drawing hopscotch squares.
I bought a hula hoop the other day. Pink and sparkly of course. I call it exercise for my core. My sons call it silly. That did not stop my 16-year-old from getting the super-bouncy giant bouncy ball. Bubbles are a no-age limit kind of stress reliever as well.
I’ve started walking every morning and I appreciate the folks with sprinklers on to give me a mist cool down. Some friends with little kids are planning an adult slip-n-slide party. I hope we get to play on the trampoline too.
This week, take a break from being a serious adult. Do something silly for you and a friend. The possibilities are endless, but if you feel a little stuck, a treat from the ice cream man will help you think.
(www.kellyepperson.com ; kel_epperson@yahoo.com ; PO Box 2324, Loves Park IL 61131)
July 26th, 2010 02:23pm
Jody Perrecone
Two weeks ago I attended a five day conference in
Pennsylvania. All of our meals were provided at the conference. We had soup with each meal. I noticed the soup always had chopped kale, in it and was always delicious. Green, leafy kale is a great source of vitamins A, C, and K, fiber, several minerals, is super healthy, and tastes great too.
When I got home, I decided to add kale to the lentil soup I often make. The kale added a whole new element to the soup, and it was unbelievably good. Try it, and I’m sure you will enjoy it too. This recipe makes a big batch – perfect for freezing some of it for a later time. The recipe has been modified and is from the “Clean Food” cookbook by Terry Walters.
Lentil Soup
1 thumb-size piece kombu (optional) 4 cups dried lentils
2 tablespoons olive oil 10 cups water or vegetable broth
1 large onion, chopped 1 tablespoon brown rice vinegar
3 cloves garlic, minced 2 tablespoons maple syrup
3 stalks celery, diced 1 tablespoon molasses
3 carrots, diced 1 tablespoon low sodium tamari or soy sauce
2 cups chopped tomatoes 1 bunch of kale, chopped
¼ cup dry red wine or apple juice salt and pepper to taste
Place kombu in bowl with enough water to cover and soak 10 minutes or until soft. Drain, mince, and set aside. In a large soup pot over medium heat, sauté onion and garlic in olive oil until soft (about 3 minutes). Add celery carrots, tomatoes, and red wine or apple juice. Rinse lentils and add to pot along with water or stock. Add vinegar, syrup, molasses, tamari or soy sauce, kombu (optional), and salt andpeper to taste. Stir, bring to boil, then reduce heat. Cover and simmer for about 1 hour and 45 minutes. Add chopped kale and simmer, covered, another 15 minutes. Adjust seasonings and serve. Serves 8.
July 25th, 2010 03:53pm
Brenda Richter
One of the biggest questions on a raw food plant based diet is where do you get your protein? Here are some quality plant based protein sources: hemp protein, yellow pea protein, brown rice protein, flaxseed, chlorella, almonds, psuedograins, dark green leafy vegetables, figs, broccoli, cabbage, celery, kahle, quinoa, mustard greens, lemon. Why did I not include soy? Despite its popularity as a vegetarian alternative to animal protein, soy has several faults. It is difficult to digest and contains enzyme inhibitors that actually halt protein digestion. Soy is highly processed soy contains natural occurring toxins and carcinogenic residues. Soy is also acid forming in your body and is also one of the common allergens, causing symptoms which are challenging to identify and frequently go unrecognized. Most soy is also geneticly modified, unless organic.
Athletes often times turn to Whey Protein, although this is derived from dairy, note, another commong allergen, it is also acid forming in your body. Whey is an isolate, just like many “vitamins” and your body does not recognize or process isolates well. Whey is difficult to digest and has only about 70% digestibility with the ability to absorb the nutrients. Low digestibility means your body can not efficiently use the food for nutrients and low protein absorption results in the protein being store as fat.
Plant based protein sources have many benefits: easy to digest and are alkalizing, low in saturated fat and promte a healthy body weight; promote a level to energy, (instead of burning extra energy to digest animal based protein – this energy may be utilized for physical or mental activities.
Our culture has a bias towards high-protein foods. Animal protein is highly acidic. The more alkaline you are the healthier you are. Studies show that people that get 70% of their protein from animal products have major health difficulties compared to those who get just 5% of their protein that way. Seventeen times the death rate from heart disease and 5x the likelihood of dying from breast cancer. There is a strong correlation between animal protein and several kinds of cancer. Although there may be some nutrients in animal based foods, when you consider the high volume of health risks in cancer, the high levels of acidity, the added stress & energy levels required to digest & extract those nutrients in addition to the longer time it takes to to break those animal proteins, it may not be worth the risks. Vegetables carry all the amino acids, (the building blocks of protein), the body needs. Green leafy vegetables are particularly high in protein, at about 50% protein. Vegetables and fruits taken together have about 15% of their calories as protein. The RDA is only slightly higher than that (at 20%).
Consider the strongest animals in the world like the gorilla & the elephant do not eat meat, but live on grass & leaves. Expert research suggests we need only 25 grams, just one ounce of protein a day. The average American eating meat, eggs & dairy gets 75 to 125 grams a day, 3 to 5 times more than we actually need. To learn more about the benefits of a raw food diet go to: myrawenergy.com
July 21st, 2010 07:05am
Kelly Epperson
#1 Make new friends, and keep the old.
Meeting new people energizes me, but beyond that, the friendships that I am forging in this season of my life enrich me. The people in my path now are like-minded, yet offer me fresh perspective. We have similar interests, but they offer another point of view or world experience. I feel I am evolving, in my mind, body, and soul, due to the relationships forming these past five years.
I also cherish my old friends who I am honored to still have in my life. School friends, neighbors, and co-workers bring me comfort and peace. Being with someone who knows me, knows my history, knows my family, feels good. Sharing memories and making new ones keeps friendships fun and engaging.
#2 Laugh.
A new friend made a vow to have more belly laughs. What a great idea! Another friend set her intention to laugh every day. Laughter is not a luxury, we need it. And a good laugh that shakes the belly and brings tears to the eyes is cleansing. Our insides need those worries washed away.
There is much research on the benefits of laughter. All of us can attest to how much better we feel after being with a friend who makes us laugh. Cultivate those relationships, old friends and new friends, and laugh. Laugh until you cry, until you pee, until your sides ache.
Be open to new friendships. Maintain old friendships. And laugh, laugh, laugh.
(www.kellyepperson.com; kel_epperson@yahoo.com; PO Box 2324, Loves Park, IL 61131)
July 18th, 2010 09:29pm
Julie Gulbrandsen
As the first born grandchild of two fashion conscience, always wanting to look, act and feel youthful grandmothers, I believed it was my duty to alleviate their excess facial hair. They balked at my observations and with a certain glare in their eyes expressed to me that “someday, you just wait, you’ll have the same problem”! Finally, I had no choice but to tell it like it was, “it makes you look older”. Thus began our many laughable memories of good times while I lovingly plucked away.
I’m happy to report that my ever so wise grandmothers were right. It has happened to me and to practically every woman I’ve met who gets to be around a certain age. As an esthetician for the last 22 years I’ve talked with thousands of women who spend hours in front of the magnifying mirror, frustrated because they can’t see well enough to grab those pesky little spouts. I’ve even known women who get up early every morning before their husbands to get to their razors.
Blame it on hormones. As our estrogen levels decline, androgens, the family of hormones that include testosterone, begin to increase making sensitive hair follicles around the lips, chin and jaw line produce more hair. Facial hair growth is also related to insulin levels and obesity.
Most women only like hair to grow on the tops of their heads. Some believe their pair of tweezers are their BFF! I have to admit to having an irrational fear of hair in other places making me slightly trichophobic. In the time it takes to write this at least 3 more will be popping out of my chin!
What can a closet-plucker do? Laser hair removal can be very successful but also costly. It works best on hair with pigment because the laser needs to focus in and target the actual color in the hair. You’ll most likely still be feeling those little white stubbles you strain to see in the mirror.
Times have changed and it’s now acceptable and normal to visit your Licensed Esthetician for waxing services on a regular basis. This is what she is trained to do. It’s quick, cost effective, private and saves you time in front of the mirror. It’s just like grandma going for her weekly shampoo and set. Sorry, I just had to say that!
Please feel free to contact me with your skin care, hair removal or makeup concerns at:
815-636-7750 or
spacontouz@sbcglobal.net
Happy Birthday, Grandma Ruthie! XXXOOO
July 18th, 2010 01:30pm
Carol Burmeister
We all know that a variety of colors on our dinner plate presents a mouthwatering picture. Dietitians point out that not only is this rainbow of colors delightful to the eye, it is good for our health. The pigments in fruits and vegetables help boost our immune system, thus reducing our risk for cancer and other diseases. According to Glenda Kinder, a nutrition specialist at the
University of
Missouri, each color group protects body tissues in its own way. She states “It’s important to eat a wide variety of colorful orange/yellow, red, green, white and blue/purple vegetables and fruits every day.”
A very helpful nutrition rainbow chart is available at www.CancerProject.org. It shows the cancer-fighting and immune-boosting power of different-hued foods. For example, the color orange includes carrots, yams, sweet potatoes, mangos, and pumpkins. The beta-carotene found in these orange foods supports the immune system; it is a powerful antioxidant. Blueberries, purple grapes, and plums all contain anthocyanins that destroy free radicals. Whole grains and legumes, members of the brown group, are necessary for fiber and carcinogen removal. Since each color offers protection to the body in its unique way, it is important to eat a wide variety of choices from all groups. Check The Nutrition Rainbow at the above website for a list of foods and their protective compounds.
Here are a few suggestions for creating a rainbow on your plate
:
- Sauté a medley of mixed vegetables, using carrots, corn, broccoli, red onions, and black beans.
- Try a spinach or kale salad with raisins or dried cranberries, orange slices, splashed with a favorite vinaigrette.
- One of my favorites is a fruit salad made of mixed berries, red grapes, and thinly sliced bananas. Pour a little fresh orange juice over the fruit, stir and refrigerate.
- Make coleslaw with shredded green or red cabbage, grated carrots, and finely chopped yellow peppers.
- For a quick confetti rice, mix together cooked brown rice, frozen corn, peas, red bell pepper, a dash of curry and a handful of raisins. Heat thoroughly.
For your health, think variety, think color. Follow the nutrition rainbow! And for information about Vegetarians in Motion, please visit www.vimlife.org.
July 14th, 2010 05:21pm
Jody Perrecone
Strokes are the third leading cause of death in the United States. (Heart attacks are the leading cause of death, cancer is #2). Like heart attacks, a stroke can happen without warning. About 25% of the people under the age of 70 who experience a stroke, do not survive their first attack. About 40% of stroke survivors need ongoing care. Nearly 60% recover well enough to be able to care for themselves.
A stroke occurs when fatty plaques hidden in artery walls leading to the brain suddenly rupture, causing a blood clot to form. Sometimes pieces of plaque break off and can cause an obstruction. In both cases, the artery becomes blocked and the affected area soon dies from a lack of oxygen. A stroke can also take place when high blood pressure forces blood through cracks in stiffened arteries, causing bleeding in the brain.
Most strokes are a result of high blood pressure. People with high blood pressure are eight times more likely to have a stroke than people with normal blood pressure.
However, most strokes are preventable. Follow these guidelines to reduce your risk of a stroke: don’t smoke, check your blood pressure regularly, reduce salt intake, maintain a healthy weight, eat foods that are low in fat and high in fiber and exercise regularly. Learn more about these life saving lifestyle changes by enrolling in CHIP (Coronary Health Improvement Program). Call 815-316-6361 for more information.
July 13th, 2010 11:21pm
Kelly Epperson
Don’t ask me. I can’t remember a joke to save my soul. Telling jokes is not such a common pastime these days. The internet has taken over.
Even before the web became a main form of communication, I had a hard time recalling jokes. If I heard one I liked, I had to write it down so I could tell it again. This was in college. There are two jokes I still can remember. But I can’t print them here.
I recently went to a humor conference, which is the serious study of why we need to find the funny in life. Being able to laugh helps bring back perspective and clear the mind to focus again. The health benefits are proven.
We all have different humor styles. What I think is funny may not tickle your funny bone. One of the speakers acknowledged that humor is not just about telling jokes but advised everyone to have one joke in their bag of tricks.
I have funny stories. I love visual funnies. I read funny stuff; I watch funny stuff. But I don’t have one joke. I have a hard time remembering punch lines.
I do believe in the power of humor. I can recount an incident from any particular day and give it a humorous twist, but maybe there is some merit to also have a joke at the ready. I’m now on a mission. Knock- Knock jokes don’t do it for me. Maybe something punny.
Chip Lutz of AATH has his stand by: Why did Tigger look in the toilet? He was looking for Pooh!
www.kellyepperson.com
July 7th, 2010 10:09am
Kelly Epperson
Ever watch “Unplugged” on MTV? We need to go unplugged, not in a musical way, in an electronics kind of way. It’s not just teens; it’s 20-somethings up through 40 and 50-somethings who cannot sit for five minutes without checking their phones. It doesn’t matter if we have anything to say, we text to ward off boredom.
I say be bored. Actually, I say let go of the gadget habit, take in your surroundings and you won’t be bored. This past weekend I went radically electronics-free. No phone, iPod, or laptop. At first it was odd to not be checking for messages or email, but then it was freeing.
My world didn’t crash. If there was a true emergency, I would know it. The reliance of phone in hand is a crutch we need to toss aside every now and then.
To spend a weekend with friends with no phone distractions was a delight. Conversations without anyone glancing down at their phones were, in a word, nice. It made me long for the good old days when all we had were landlines and answering machines.
Give your time to your friends or colleagues when you are with them. Be present. Be fully there. Do not look at your phone. Some of you may not be able to go an entire weekend without withdrawal symptoms, so start small.
Turn off the phone for an hour. In those sixty minutes, be engaged in whatever you are doing, with whoever you are with. If you are alone, that’s fine too. If you have to wait somewhere for a few minutes, resist temptation to use your phone to kill time.
Read. People watch. Day dream. Chat. Listen. Breathe.
At the end of the day, you can get caught up with messages, emails, and Facebook in a very short time. Take the challenge. Go unplugged every once in awhile. Once you get past the initial urge to flip open the phone, it actually feels good to go phone-free. Try it and see if you feel more relaxed. It’s good for you.
www.kellyepperson.com
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