boost your immunity

I don't know about you, but I've been thinking about my family's immune systems lately.

Here are some ways to strengthen your immune system to fight of that nasty flu.

Increase your nutrient intake, especially the following:

Vitamin C

Zinc

All of the vitamin Bs

Chromium

Selenium

Vitamin E

Carotenoids

Try taking echinacea and shitake mushroom supplements

Take Sambucus. It's black elderberry juice and studies have shown it to have high antiviral properties and to be as effective as the antiviral medications.

Get plenty of rest.

Eliminate stress.

Drink a lot of water.

everything is going to change

On Monday I am changing my life. 

Okay, remember way back when I said I was going to do a cleanse? Well, for a lot of reasons, I haven't done it yet. 

Monday. I am going to do it Monday. And that will be the start to me getting back on the wagon with my eating.

I have been eating a lot of sugar and a lot of foods that I am sensitive to. And I feel awful.

But good news is what I got at the Doctor. I have a new Doc and what a physical I got! Three hours! And then I went in and sat with him for one hour while we went over all the results.

I am pretty low on Vit. D. I got an emulsion that I put in my mouth and it absorbs that way. He said D is often destroyed by stomach acid. And Colorado doesn't get enough of the right sun rays for us to get our D that way.

I am a little fat - who knew?

Other than that, I am healthy as a horse. Whatever that means.

I was expecting hormones to be off, but they were mostly ok. I'm just a tad manly, a little too much testosterone. Maybe that explains my beard. So if I take more fiber it will absorb the excess, he said.

I struggle with constant fatigue, though, so he took some more blood to search for the cause of that. 

And I was surprised to find that I have a pretty fast metabolism. When I just sit, I burn more than 1800 (first I put 18,000. If only!)  calories! Cool. I must be eating a lot, then.

So, since I'm terribly healthy, I want to feel good. That means eating what I know I'm supposed to eat and probably moving around a bit each day. So, Monday it's a go.

Good for Julie, by the way. Three cheers! You're doing great!

Best foods for weight loss

Some of these foods help because they have high fiber content and are satisfying.  Some because they increase the metabolism.  Others improve serotonin levels or decrease cravings.

1. Beans

High in protein and apparently eating the same calories from protein encourages more fat loss and less muscle loss compared to eating the same calories from carbs.

Also high in fiber which makes you feel full faster and longer.

2. Sweet potatoes

High fiber.  Eating an additional 14 grams of fiber per day can cause you to consume 10% less food.

3. Grapefruit

Not sure the mechanism, but people who eat 1/2 grapefruit before a meal lose more weight.

4. Sardines

Increases serotonin

5. Spinach

Increases serotonin

6. Cayenne pepper and other spicy foods

Boosts metabolism

7. Eggs

People who ate 2 eggs for breakfast lost 65% more weight even thought they consumed the same calories.  

8. Yogurt

Boost fat burning

9. Artichokes

Improves liver function and enhances weight loss.

10. Fresh Ginger

Boosts metabolism.

These facts came from Better Nutrition Magazine.

eating well in 09

At the end of the year I fell of the good eating wagon pretty hard.  I mostly ate what I wanted and have been exhausted and icky because of it.

For 09 I am going to stick with my food plan.  Restrict myself from my restrictions.  And I'm praying that I will lose that deprivation mentality.  I need to learn an attitude of appreciation for what I can eat, instead of feeling sorry for myself over the things I can't.

Also.  I plan to eat fruit or veggies every day.  Because right now, other than potatoes, I often can go days without veggies.  That's bad!

I also plan to exercise once per week.  I realize that is a low goal.  And there is some kind of quote about aiming low - like you aren't supposed to do it.  But many years I set sky high goals and am overwhelmed by them.  This year I decided to be realistic.  Exercising once per week is a whole lot more than I've been doing!

I also plan to post at least weekly on this blog.  

What are your health goals for this year?

fatty - that's me

Ok, I went shopping today and it was sad.  I had to get a size larger jeans.  I had to get a size larger bra.  Not in the good way - in the fat way.

I'm not up a lot on the scale.  About 8 pounds from where I'd like to be, but only 3 above my limit.

But something clearly has to be done.  I can't just slide by anymore at my age.  I have to actively combat that law of entropy.

So, I'm thinking that I will do the cleanse that I bought a couple of months ago.  It's just a 10 day thing, but it might help me feel better and get rid of my cravings.  I have been eating too much sugar and yeast. 

So, I'll do that and quit eating the sugar and yeast.

I also need to start walking every day, or at least 4 days a week, for 10 minutes.  The dog needs it, too.  Now that it's cooler, it should be easier to fit it into my schedule.  I am also going to find out if any local friends go to the rec center to work out.  If they do, maybe I can meet them there.  

So, how is it going with you?  I know Robin is getting ready to drop a few pounds. ;)

What about the rest of you?  Sugar?  Pop?  Exercise?

calcium

Sorry it's been so long since I've posted here.

I have lost enough weight to put me back in my acceptable range.  I definitely need to exercise, though.

The other day I was at the health store to buy calcium supplements.  The sales woman told me something I hadn't heard before.  Even though the recommended intake for women is 1000 to 1500 mg per day, she said it is potentially harmful to try to get all of that through supplements.  She recommended taking about 500 from supplements and getting the rest from food.  

Apparently your body is only about to absorb about 20% of the mineral from the supplement.  The rest has to be eliminated by the body.  This can possibly contribute to kidney stones and other problems. 

When you eat food, your body is able to absorb 100% of the mineral.

I guess that's what supplement means, isn't it?  I tend to use them as substitutes instead.  

So, here are some good dietary sources of calcium.  What are some of your favorites?  

---

Dairy Foods	Serving	calcium (mg)
Milk, whole, 2%, 1% skim	1 cup	300
Milk, evaporated	1/2 cup	367
Cheese, hard	50 gm	360 (average)*
Processed cheese spread	4 Tbsp	348
Cheese, processed slices	50 gm	276
Cottage cheese, 1 or 2%	2 cups	310
Cottage cheese, <0.1%	2 cups	156
Yogurt, plain	3/4 cup	290 (average)*
Yogurt, fruit bottom	3/4 cup	233 (average)*
Frozen yogurt, soft serve	1 cup	218
Ice cream	1 cup	194
*calcium content varies, check label
Beans and Bean Products	Serving	calcium (mg)
Tofu, medium firm or firm, made with calcium sulphate	150 gm	347
Tofu, firm, made with calcium sulphate and magnesium chloride	150 gm	234
White beans	3/4 cup	119
Navy beans	3/4 cup	93
Black turtle beans	3/4 cup	75
Pinto beans, chickpeas	3/4 cup	58
Nuts and Seeds	Portion	calcium (mg)
Tahini (sesame seed butter)	2 Tbsp	130
Almonds, dry roast	1/4 cup	93
Almond butter	2 Tbsp	88
Sesame seed kernels, dried	1/4 cup	50
Meats, Fish, and Poultry	Serving	calcium (mg)
Sardines, Atlantic, canned with bones	75 gm	286
Sardines, Pacific, canned with bones	75 gm	180
Salmon, canned with bones	75 gm	208
Grains	Serving	calcium (mg)
Oats, instant, regular, no sugar added	1 pouch	165
Non Dairy Drinks	Serving	calcium (mg)
Regular soy beverage	1 cup	110

Vegetables (all measures for cooked vegetables)	Serving	calcium (mg)
Turnip greens	1/2 cup	104
Chinese cabbage/bok choy	1/2 cup	84
Okra, frozen	1/2 cup	65
Mustard greens	1/2 cup	55
Kale	1/2 cup	49
Chinese broccoli (gai lan)	1/2 cup	46
Rutabaga	1/2 cup	43
Broccoli	1/2 cup	33
Fruit	Serving	calcium (mg)
Orange	1 med	52
Other	Serving	calcium (mg)
Brown sugar	1 cup	198
Blackstrap molasses	1 Tbsp	179
Regular molasses	1 Tbsp	44
Asian Foods	Serving	calcium (mg)
Dried fish, smelt	35 gm	560
Soy bean curd slab, semisoft	100 gm	308
Daylily flower	100 gm	303
Sea cucumber, fresh	100 gm	285
Soy bean milk film, stick shape	100 gm	77
Seaweed, Wakame, raw	1/2 cup	63
Seaweed, dry (agar)	1/2 cup	50
Fat-choy, dried	1/4 cup	50
Soy bean milk film, dried	100 gm	48
Boiled bone soup	1/2 cup	negligible

ten pounds!

I have gained ten pounds since the last time I weighed.  I'm not sure what that time period is, but only a few months, I think.

This gain puts me over my upper limit.  I allow myself some fluctuation room, but this puts me over the top of what is acceptable!

I know exactly how it happened, too.  This summer I have been eating just about anything I want.  And here's what I've discovered happens when I do that:

I become insatiable.  I just eat and eat and eat.  When I am avoiding the foods I know I should, I can eat a reasonable amount and then be satisfied.  But not true when I am eating the things that my body can't handle.

I gain weight!

I fall asleep every afternoon.

I have worse PMS symptoms - the emotional symptoms.

I am more depressed.

My body hurts worse.

I have heart palpitations.

My stomach bothers me a lot.

So... I am back off the sugar and yeast and chocolate and will soon also go off the wheat and egg yolks and everything else that I am sensitive to.

I am going to do a cleanse.  I will pick it up from the store tomorrow.  It is a short one, but a good start, I think.  I will also start drinking lemon juice in a big glass of water each morning, dry brushing my skin, and taking salt baths.  If the rec center has a sauna, I may go spend some time there.

After that, I may do a more intensive yeast cleanse.  That would take several months and exclude fruit, honey, potatoes, etc.  Maybe after Christmas?  What's Thanksgiving and Christmas without mashed potatoes?!  Meanwhile, I will be avoiding all of the things that are bad for me.

I have to get my mind back in the right place, too.  I have to stop allowing myself to feel deprived because of all the things I can't eat.  

So, I know that Mel and Julie both are working on this.  Let's all encourage one another.  It is difficult.  I really would love to eat a pie right now!  LOL  But I am fed up with feeling so lousy!  And I want my pants to fit again!