GREEN Smoothies

In honor of  St. Patrick's Day, I wanted to share with you the power of GREEN smoothies.  Everyone needs more greens in their diet becaue they are so full of minerals.  From colds to cancer, greens are powerful healers.  Greens consist of the leaves of plants such as lettuces, spinach, collards, kale, chard, dandelion, arugula, watercress, parsley, sorrell, cilantro, etc. The problem, however, is that most of us don't LIKE the taste of greens! No need to fear! Using a blender to combine lucious ripe fruit with the greens, you can create amazing, delicous, antioxidant rich smoothies to enjoy every day.
What do Green Smoothies do for you?  They -

• boost your immune system, helping to preventing and heal disease
• improve digestion and elimination (who wants to be constipated?)
• support weight loss
• boost your mental and physical performance
• reduce cravings
• support your liver and kidneys
• balance your body pH to help reduce aches and pains
• increase energy and focus
• hydrate your cells creating clearer and smoother skin

How do we make a Green smoothie?
You start with a blender. (Depending on it's strength you may find you need to put the greens in at the beginning with the liquid rather than at the end.)  Have your greens and fruit washed and ready to go. In the blender you will put:

• 1 cup of either water,  juice, or nondairy milk
• 1 medium banana; the riper the sweeter. (You can use frozen ones too.)
• 1/2 cup chopped fresh or frozen fruit (frozen makes it thicker so you may need more liquid)
• 1 scoop of plant based protein powder (optional).  I like to use Juice Plus Complete Powder.
• 1 handful (about 1 cup) of  torn up fresh or frozen greens (spinach, kale, chard, or frozen wheat grass cubes). The more you make these the more greens you are able to add.
• some people find if they need more sweetness they can add a pitted Medjool date.  I also sometimes add a dash of cinnamon or other spice.

Put the lid on the blender and start low and then go to high and blend it until it is smooth, but not so long that it gets warm.  Depending on the blender, you may need to stop and push down the greens to get them all mixed in.  This will make about 16 ounces.  You can easily double or triple the recipe depending on how many hungry people you have standing by.  Below are a few of my recipes.  There are more in my book, The Busy Mom's 10 Minute Guide to a Healthy Happy Family.

Pineapple Escape 
1 cup water or coconut water
1 tip of fresh ginger (1/2 tsp)
1 cup fresh pineapple chunks
1/2 cup strawberries
1 cup spinach leaves
1 scoop vanilla powder

 Berry Yummy

   1 Banana
   ½ cup strawberries (or 1/3 cup raspberries)
    1 hand size piece of Romaine or spinach
    1 cup water, soy, rice milk, or coconut water
  

 Minty Melon Medley

  1 cup water

     1 or 2 sprigs of fresh mint
     1 cup chunks of cantaloupe
     1 scoop of protein powder
     1 cup spinach

    Peanut Butter Sip
     2 cups water
     2 Tb all natural smooth peanut butter
     1 banana
     1 cup berries of choice
     1 scoop chocolate or vanilla protein powder
     1 cup torn kale leaves (stem removed)
   
DISCLAIMER:  The information in these pages is presented for educational purposes only. The publication of this information is not intended as medical advice nor does it constitute the practice of medicine.  Any changes you make in your diet or lifestyle due to this information is your personal privilege and your responsibility to discuss with your health care provider.

 

Is Your Diet More Acid or Alkaline - and what does that mean anyway?

      Our body is like a swimming pool.  If you've ever worked at one, you know that the pH of the pool has to be checked daily.  The right amount of chlorine mixture must be added to keep the pool from growing algae or, on the other end, to keep it from burning people's eyes.  In the same way, our body pH has to be kept in balance so we don't get too acid or too alkaline. 
       Regular exertion and normal wear and tear cause our body to get more acid.  We can balance that out each day if we consume foods that are alkalizing.  What happens with the typically lousy American diet, however,  is that it makes us even more acid.  In order to keep our blood at the exact pH necessary to stay alive, our body will try to eliminate or neutralize the acids.  If we are habitually eating poorly,  we will get an excess and we will begin to store the toxins in our fat cells and as far away from our organs as possible. An example of this is gout.  Gout is uric acid crystals that usually gather in a person's big toe after they develop a toxic acid overload, usually from consuming rich fatty, high protein foods and/or excessive alcohol. 
      What we want to eat plenty of then, are alkalizing foods - our luscious fruits and vegetables.  What are the acid forming foods?  The worst ones include chemical additives (preservatives, colors, sweeteners, and especially monosodium glutamate - MSG), animal products (dairy, meat, poultry, fish), and junk food (sugar, caffeine, hydrogenated oils); not to mention the obvious drugs and alcohol.
      To keep your body running smoothly and in the proper balance, begin substituting healthier choices such as green tea instead of coffee, ginger ale instead of caffeinated soda, and if you are really inspired, you can quit soda all together and just drink water! 
      Some of the key alkalizing foods include: pineapple, cherries, berries, fresh ginger, avocado, celery, and green leafy vegetables (kale, spinach, leaf lettuces, etc).  If you are feeling sluggish and run down, make a real effort to eat these along with a wide variety of fruits and veggies in all the colors of the rainbow and it won't be long until you will, once again, overflow with vibrant health!!

How Does a Busy Person Make Time for Healthy Living?

        Many people believe they don't have time to be concerned about health.  They think they can somehow get more accomplished and have greater success by ignoring the "natural laws" of health, as though they can elude the consequences of a fast paced, fast food, little sleep and little exercise lifestyle.  I want to point out several of the lies these folks are believing that will, in the end, sabotage their health AND their productivity. 

LIE 1. I get more work done by staying up late and not sleeping.
            Cortisol is a hormone that is released during stress. While it plays an important role in a crisis, if we have chronic stress and don't slow down to rest, it begins to have a negative effect.  This is what happens when we don't get enough sleep.  Our body needs sleep to rejuvenate and heal.  There are numerous processes that only occur during sleep.  Over time this can lead to lower immunity, poor mental performance, higher blood sugar, increased abdominal fat, and higher blood pressure.  All of these will make it harder to get work done and over time can lead to chronic health problems.  Take time now to care for yourself; you will find you are so much more productive when you are refreshed.  Begin adding on 15 minutes to the beginning and the end of your sleep and work your way up to 7-8 hours a night.           

LIE 2. I get more done if I skip meals and focus on my work.
            Skipping meals is like suffocating your brain cells.  You must get the proper nutrients and water to your brain for it to work properly so you will think clearly, remember well and concentrate fully.  When we live off of energy drinks, soda, and coffee we are stressing our adrenal glands and messing with the cortisol I mentioned above.  We need 64-80 ounces of water a day.  Caffeine and sugar dehydrate us, causing us to get tired and foggy in our thinking.  Not eating lowers our blood sugar and puts is out of balance so we get confused and irritable.  To stay alert, centered and productive we want to eat 3 meals a day containing a variety of fresh fruits, salads, vegetables, and plant or animal protein.  Snack on REAL food made in nature, not from a wrapper, box, or bag.  You will be amazed at how much more energetic and focused you feel when you get the water and nutrients your body needs to be its best.
        
LIE 3. I get more work done by staying at my desk than taking time to exercise.
            There are so many benefits to exercise that I can barely scratch the surface here.  When you start getting a good 30 minutes a day of exercise. you will find you actually think more clearly.  There is increased blood flow and oxygen going to your brain. You also begin to have more energy as your body gets stronger and more efficient. You will feel happier and less stressed because of the serotonin boost.  However, for exercise to be most effective you need to be getting enough sleep so your body can recover and you must get enough food and water to keep the cells fueled.
        
     So in the end, you have to decide to take the time for your health, realizing that not taking care of yourself in order to get more done will actually slow you down and decrease your efficiency and productivity in the long run. 

     If you would like more help adjusting your lifestyle and diet so you can be energized like never before,  I will be teaching a 5 class course with Howard Community College starting April 30^th. Registration begins 2/27/2014.  Please email me for more information.  HLS@nancyparlette.com

Can You Give Someone the Gift of Better Health?

Valentines Day is a great time to remind those we love how special they are to us!  I hope you will to do that this week in fun and creative ways.
In fact, I want to help you with that by giving you a way to help someone you love get healthier!  For the next 30 days, I am offering a 50% discount off of my initial consultation for the person you refer to me. That's a savings of $50.00!!  It can be family, friend, co-worker, pastor or anyone you know who has the desire to improve their energy, mood, immune system or a specific health condition (Psst... it can be yourself too). Just call or email me to set up an appointment and say this is their Valentines Day gift from you.  443 253-9761 or HLS@nancyparlette.com

TIPS FOR LOVING YOURSELF

• Accept yourself, just the way you.  Life is too short to focus on the things we don't like about ourselves.  Be gracious to yourself and enjoy who you are and share that wonderful part of yourself with others.
• Take time to breath.  Most of us, especially those with little children, are ALWAYS giving and sacrificing for others.  You will burn out if you don't take some time to rest and rejuvenate! It make be as little as 10 minutes hiding in the bathroom reading a book, but find some time to recharge your batteries and take those slow deep breathes through your nose and pause and smile and receive the love.
• Be grateful for your friends and family.  We often take our family for granted, take the time to pause and think about how we would feel if they were not there.  Take time to share with each person 2 or 3 things you like or appreciate about them.  This will not only bless them, it will make you happier too.
• Add in one new healthy habit this month.  Sometimes we get overwhelmed by all the information out there of what we "should" be doing to get healthy and fit.  This can cause us to give up altogether.  Instead, pick just one thing that doesn't even seem that hard and begin doing that for the next 2 weeks.  Before you know it, it will become a part of your normal routine and then you can think about adding something else.  It works even better if you can get a few friends to do it with you.
  
  Happy Valentines Day!!

Protecting My Brain!

Sometimes I think there are just too many words in my head that I can't keep them all straight! Well, it's either that, or I have to claim yet another "senior moment"!  I used to think that those moments of forgetfulness were supposed to be just for the over 65 crowd, but then they started happening to ME! YIKES!  This gave me all the motivation I needed to do some research on protecting my brain so I can stay smart, focused and with a strong memory for a LONG time to come! Let me share what I've learned with you.

1. Don't avoid a check-up!  You want to make sure that your blood pressure and blood sugar are at healthy levels because high levels of either of those can impact your brain function.  Ideally you will avoid medication by eating healthy and exercising to get the levels back in place.
2. Don't worry, be happy! - In this hectic fast paced world we live in, it becomes all the more necessary to take time to relax and de-stress.  Find ways to be in the moment and breath slowly and deeply.  Life is too short to let every little thing ruffle your feathers.  High stress impacts the circulation to your brain and  is associated with memory loss.  Whether it's walking with a friend, going to church, taking a yoga class, getting out in nature or finding a quiet spot to pray, do something that will help you release and find peace.
3.Do eat and juice your veggies! In research done with 4000 senior adults, those who ate 2 or more servings of vegetables a day showed a significant decrease in mental decline compared to those who ate less.  Juicing is also a powerful way to get your nutrients. One study found that 3 glasses of fresh vegetable or fruit juice a week provided a 76% lower incidence of Alzheimer's disease.  Leafy greens like Romaine lettuce, spinach and Kale are great to add to green smoothies and to eat in salads.
4. Dance, walk, and just get active!  Exercise is vital for maintaining mental health. Get outside with a friend and walk in the fresh air and sunshine 30 minutes every day.  A Harvard study found, when tracking 469 seniors over the age of 75, that those who danced regularly decreased their risk of dementia by 76%! Dancing involves both physical and mental effort.  Martial arts such as Qiqong also so great promise.
5. Eat healthy fats! We hear all about inflammation these days, well healthy Omega -3 fats help fight that inflammation. Eating olives, avocados, raw nuts and seeds along with fatty fish like wild caught salmon are not only good for our brains, but our hearts as well.  
6. Chow down on fruit! All fruits are rich in antioxidants - those things than fight off the free radicals that can harm our DNA and brain cells!  But berries are especially good for our brains. Apples, which contain the antioxidant, Quercetin, are also protective.
7. Spice it up! Research has shown that Cinnamon and Rosemary are powerful brain protectors, especially against Alzheimer's disease.  Turmeric and  Paprika are great to use too.

Start the Year Off Right!

I'm sure I am not alone in having splurged over the holidays;  how about you?  Of course, there are some of you who say, "HA!  I ALWAYS eat things I know I shouldn't!" OK, you too can be included in this conversation!
     How can we get ourselves back in vibrant health and reduce those crazy cravings that keep us coming back for more of the very things that we should avoid? Start out by making a commitment to your health.  Realize that you ARE what you eat and if you want to stay healthy, happy, and full of energy, then you must make your health a priority.
     Secondly, you can begin adding in more of the healthy foods you need like fresh fruits and vegetables.  One of the easiest ways is to start having a salad every day (you can buy the pre-cut ones or go to a salad bar).  Just make sure you don't pour on the creamy dressings.  Vinaigrettes are usually healthier for you.  Have fruit for snacks instead of candy or other sweets.
     Thirdly, you can substitute healthier versions of what you like by reading labels and finding chips, soups, frozen meals, desserts, etc that don't have chemical additives (especially MSG) or hydrogenated oils or words you can't pronounce in the ingredient list. Watch the fat, salt, and sugar content and find the one's that have the lowest quantity of them.  Look at serving size - often there is more than one serving and you end up eating 2 or 3 times more calories than you thought. The key is that fewer ingredients usually means the most natural and least processed or refined.
    Fourthly, to rid yourself of cravings you must go at least 3 days without that substance to get it out of your system.  Agree to fast from sugar or caffeine or what ever it is and stay strong for those 3 days and next thing you know you won't be craving it.  Of course, the idea is that you will now eat healthier foods instead!
     Would you like some help in navigating this new way of eating?  Please sign up TODAY for my 3 class series at the Robinson Nature Center in Columbia, MD.  Here is the link! I hope to see you there. Nutritional Gifts from the Land, Natural Eating for Happier, Healthier Families.

Come to My New Classes at the Robinson Nature Center!

START THE YEAR OFF RIGHT!

Sign up for my 3 class series at the Robinson Nature Center in Columbia, MD. On January 12, 16, and February 9, from 3-4:30 pm, I will be teaching Nutrition Gifts From the Land - Natural Eating for Happier, Healthier Families.

Join Nancy Parlette, author of "The Busy Mom & Dad's 10 Minute Guide to a Healthy, Happy Family," for this 3-class series in which Nancy inspires you to create a personalized plan to help your family eat healthier without having to count calories or stick to a regimented diet. Learn simple nutritional truths and practical action steps that motivate you and your family to eat more unprocessed foods that come from the land rather than from a factory. Topics covered over the course of the three classes include (1) how to select, prepare and preserve fresh produce; (2) how to recognize healthy proteins and fats; (3) healthy substitutions for stimulants and junk food, and (4) ideas on how to motivate your family and transform eating in your household. Each participant leaves with a personalized plan to move forward with a healthier lifestyle, a copy of Nancy's book, and a set of recipes. Registration/Info: 410-313-0400.

PLEASE SIGN UP AND BRING A FRIEND!!!