A Few of Your Favorite Things –

#allnaturalbodycare #softskin #helpmyfeet #homespa #pampering

 

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Lemon Detox Challenge

Lemon Detox Challenge!I’d like to invite you all to a simple challenge.

The 21 Morning Lemon Detox Challenge

Here’s what you do:

Each morning, before you have anything to eat or drink, squeeze 1/2 or a fresh lemon into a glass, add 8 ounces of room temperature water and drink it down.

Then go about your day as normal.

Make any notes about anything you may feel or how drinking the lemon water effects your body.

People report having more energy, clearer skin, calmer gut, less gas, regular bowel movements, anti aging effects (you’d have to do it a lot longer than 21 days, like, forever. . .) and easier weight control.

I’ve done this before and I really do like how I feel when I do this. My mother used to tell me when I was a little girl to drink a glass of lemon water every morning for your health. Good thing I like lemon.

Would you like to join me?

I’ll be doing a brief post each day about my experience on my Health Coaching Website’s blog www.chefpamela.com in hopes of supporting you in successfully completing your challenge.

SO go buy 4 fresh lemons and get ready to join me in the morning.

It’s time to feel good!

Related Articles:

Natural Beauty-21 Day Detox Routine http://ourlittlegreendot.com/natural-beauty-morning-detox-routine/

 

 

 

Time for a Change

I got a letter in the mail yesterday that let me know that it is time for a change. Two weeks ago I had a physical which also included doing a blood profile.

I have always taken great pride in knowing I followed my fathers genes for height, weight and cholesterol until yesterday. My mother has very high cholesterol which she is managing well; she and Dad are in their 80’s and are doing well.

For many years all of my lab reports were great. Now, this report comes back with a spike in my LDL cholesterol (the bad one) into a danger zone of 160 (it should be below 100). “Let’s talk about some medications” my Dr. suggests.

i take drugs

I suggest drugs! (Photo credit: the|G|™)

Guess the butter has caught up to me. And the lamb, fried chicken, bacon and pastries. If you realistically look at it and ask

“Just how many Bacon Topped, Maple Glazed yeast doughnuts can one eat before you have to pay the price?” you would know the answer.

Darn, because that sure does sound amazing,  is it the bacon part? Or the maple glaze part? Or the raised glazed part? Can’t we just forget about health this one time?

Well the real question that has come home to roost is how many times can you say “yes, just this time.”

How many times can you rationalize in your mind that it is “OK” to slather bread with butter, or load up that baked potato with sour cream and cheese on top of that butter or dip that fried chicken finger into ranch dressing.

a baked potato with butter

a baked potato with butter (Photo credit: Wikipedia)

How many times can we continue to look away?

No more, according to that letter.

Now, either I get to show and do what I know is right nutritionally or I can get on that AMA medicated bandwagon for the rest of my life. At 57 years old, I hope to have a lot of life ahead and have no desire to do so medicated or dependent on some doctors opinion.

I talked myself out of walking today because it was “cold”. 53°F “cold”.

Ha.

I scolded myself for not going. I didn’t go because I was lazy. Although I can come up with several excuses that all sound so much better than lazy, lazy is the truth. Lazy is a choice and lazy is something I can do something about.

Avoiding cardiovascular disease needs exercise, so I’d better get over this lazy spell.

While I don’t have a cardiovascular diagnosis, its numbers like these that lead to it unless something is done. Here lies my choice.

The amazing thing is that I really truly do know better! I am better educated about diet, health and food than most and yet I still find myself eating bacon, sugar and butter as if I were immune to the effects.

Today, I made some multi-grain bread and crackers with organic flour and whole grains, made hummus without oil, thanks to the vita-mix. Gosh, it had such a bright flavor! These are some of our go to snacks and lunch stuff for the next week.

I looked in the fridge and noticed some things that need to go.

Cholesterol is Good for You!

Cholesterol is Good for You! (Photo credit: Mr Jaded)[This is NOT really in my fridge! But wouldn’t it be nice if it were just this easy to eliminate cholesterol?]

The determination to do this myself, by ‘eating better’ is going to trump the medication possibility.

I asked myself today, “what do I want to accomplish by eating this?” and threw some junky food away rather than down my throat.

So some changes are in order.

While I’m not going to say I’ll never eat butter again or bacon or brie cheese, I can’t make them part of a normal diet. Maybe once a year or never for that doughnut.

My immediate goals are to change the amount of fat, increase vegetables and fiber, balance lean meats and breads.

I make all of our bread, I know what is in it, I’m not real keen on giving that up any time soon. Not being gluten intolerant or sensitive to it gives me a choice to eat my lovely breads or not.

I like meat, I really like the flavor. I was a vegan vegetarian for about 3 years when I was in my early 20’s. I determined then I really liked the flavor of meat. Being aware of how much meat and what kind of meat we eat is a key to control.

We don’t eat processed foods or fast foods and limit sugar and salt intake. We eat a variety of grains because we actually like them so some of the diet modifications should be rather simple to accomplish.

It’s the butter and pastries that need to go away. I know that and I don’t need a doctor to put me on meds in order to get the LDL under control.

I have been teaching bakeshop classes since January, I am 100% positive that change in schedule is a definite contributor to the spike in LDL. Next week when my new classes begin, I’m out of bakeshop and into Global Cuisine and so all those pastries and temptations will be well out of reach.

Additionally I need to get moving. Go walking. Anywhere.

Hopefully I can work up to a light run and learn to enjoy the process and shake these lazy bones.

Coconut Oil – Myth and Reality

Coconut oil has become the latest buzzword in healthy diets these days.

Healthy coconut oil? This goes against everything we have been told for the last 65 years.

English: This is a photo of one of my painting...

I must admit I held a lot of misconceptions about coconut oil until I started doing research and talking to people about using the oil.

If you want to know a very simple analysis of what I found read below.

How to use coconut oil in the kitchen is after the research. If you get bored by the technical stuff, drop down to the kitchen section.

“Coconut oil is high in fat and therefore bad for you.”

The fat found in coconut oil is a medium-chain fatty acid or triglyceride. Most vegetable and seed oils are composed of long-chain fatty acids. The medium-chain fatty acids are easily processed in the liver without insulin spikes. They are easy to break down therefore are used by the liver as energy rather than stored as fat cells like the long-chain fatty acids.

Coconut oil is a rich source of lauric acid, rarely found in nature, lauric acid is known as a ‘miracle’ element due to its ability to

Chemical structure of Lauric acid created with...

Chemical structure of Lauric acid created with ChemDraw. (Photo credit: Wikipedia)

promote health in the body. The body converts lauric acid into an anti-viral and anti-bacterial and anti-protozoa substance.

(Bacteria, viruses and parasites such as some protozoa, like Giardia and Cryptosporidium, are major sources of food borne illnesses.)

“Coconut oil is a saturated fat. It can build up in your system and cause clogged arteries, obesity and heart disease.”

Actually the opposite is what is true.

We have been told for the last 65 or so years, all saturated fats are bad for you. Consuming saturated fats can lead to health issues.

The health issue list includes obesity, heart disease, clogged arteries, high cholesterol, just to name a few.

Some saturated fats occur naturally and some are created, like margarine.

Bombarding  molecules with hydrogen to produce a thick sticky substance has no health benefits whatsoever. Yet this is what has been sold to us in the form of margarine and preached to us by the ad agencies as being “beneficial, healthy, and a better choice than butter. Witness the popularity of things like Country Crock, Parkay and I can’t believe it’s not Butter kind of products.

The created products are full of trans-fats, which we should avoid completely.

The marketing industry convinced us that because coconut oil was solid at room temperature, it should never be consumed. It was used in cosmetics to benefit the skin, but it was shunned as an ingredient in our diets.

Research has discovered these negative myths about coconut oil are not true. Studies have been done on cultures that thrive on coconut oil in their diets to show lower rates of obesity, no cardiovascular disease, and over all better general health than we have in the USA.

Coconut oil helps equalize cholesterol levels by promoting HDL in the blood which helps improve the HDL/LDL ratio. Additionally coconut oil helps promote healthy thyroid function thereby also assisting cholesterol and boosting energy and endurance. A boost to the thyroid can also pump up your metabolism, which is a great benefit!

Consumption of coconut oil helps the body absorb fat-soluble vitamins. It helps blood sugar stabilize, it can help resist fungus and yeast and can improve how the body uses insulin.

Consuming 2 tablespoons of coconut oil daily, in this 2009 study, demonstrated benefits. In this 12-week study, the women did not gain weight but actually lost stomach fat during the study. Reading this study made me decide to give coconut oil a try.

English: Coconut oil in solid state

Coconut Oil in the Kitchen

Selecting Coconut Oil:

You want extra-virgin, organic coconut oil. Read the labels!

Not all coconut oil is the same. Some is hydrogenated which is what you want to avoid.

Storing Coconut Oil:

Coconut oil has a low melting point (76°F) and a high smoke point (350°F). Store the oil in a cool dry place like a cabinet.

Do not store the coconut oil in the refrigerator.

Do not store it near the stove because it could cause it to melt.

Store it in a cool cabinet away from the stove. It should last about 2 years without going rancid.

But if you are using it, it shouldn’t last that long.

Using Coconut Oil:

Use Coconut Oil to saute or pan-fry your meals and snacks. Popcorn is wonderful popped in a bit of coconut oil.

Saute kale for an incredible flavor! The sweetness of the coconut oil really enhances and tames the bitterness of kale.

Use it to saute any vegetable, chicken, fish, or meat.

Use it just as you would any cooking oil. However because it is solid below 76°F, it is best not used in dressings or marinades. Use a quality grade of olive oil for these items instead.

Here is another use for coconut oil: replace butter or solid shortening (Crisco or margarine)with equal amounts of coconut oil in baking recipes. Your baked goods will be amazing and much healthier.

Does it make everything taste like coconut?

While the oil has the very mild scent of coconut, so far I cannot detect the flavor of coconut when I cook with it. Sometimes things may taste a bit “sweeter” but not like sweet as if you added sugar.

Just an enhancement of the natural sweetness that is already there.

Last night I marinated some chicken breasts in a spicy “Cockalacky” sauce which is made with sweet potatoes. After the marinade, the breasts were breaded in panko and pan-fried in coconut oil until done.

The oil really brought the flavor of the sweet potato used in the marinade, such a nice flavor surprise!

While I have added coconut oil to our diets, we still use other oils as well. I enjoy the flavors of various seed and nut oils in salad dressings. Additionally the various oils also have other health benefits.

This is not about giving up other oils but about making smarter choices, more informed choices.

The key thing to remember fat is fat.

Just because it is coconut oil does not mean you can consume mass quantities of it. As with all fats, use it in moderation.

For the next 12 weeks, I am going to get 2 tablespoons a day of coconut oil into my diet. I am looking forward to seeing the results. Hopefully my skin and hair will not suffer winter dryness, my tummy fat will start to disappear and I will feel great. I have a physical in soon so it will be interesting to compare the numbers from last year to this.

Summer 2013 Update

This summer I heard of using coconut oil instead of sunscreen. Personally, I think that’s taking it a bit too far. I love using coconut oil on my skin, it feels so good but instead of sunscreen? “They” may say that coconut is naturally SPF 30 but I think I’ll back it up with some SPF 50 just to be sure.

Before foregoing coconut oil for sunscreen, ask your dermatologist their professional opinion!

Skin cancer is no laughing matter and not worth a risk.

Use all fats in moderation, including coconut oil.

While I have lost 13 pounds so far, my goal is 10 more, it isn’t all because of coconut oil. It’s more about making better choices.

Do you use coconut oil? Why or why not?

Please share your thoughts and experiences so we can all learn something from each other.

Coconuts

4 Safe Methods for Thawing Food

Color-enhanced scanning electron micrograph sh...

Color-enhanced scanning electron micrograph showing Salmonella typhimurium (red) invading cultured human cells (Photo credit: Wikipedia)

Food safety is a serious subject. I am passionate about preventing food borne illness. I have been teaching the subject to restaurants, hospitals, schools, dietary managers, nursing homes and at the college level since 1991. I am a Food Safety expert.

This is the launch of a series of food safety articles.

The first subject is on 4 Safe Methods of Thawing Foods.

There are 4 safe methods for thawing food. Following one of these methods can help prevent making your family and friends sick with a food borne illness.

1. Thaw under refrigeration.

This takes some planning. Sort out  your refrigerator so you have a designated drawer on the bottom of your fridge to hold raw meats.

If you want to defrost a whole 3 pound chicken, it will take about 4 days to thaw. You need to plan a place where it can do so safely. All thawing meats should be positioned so they are not dripping onto any foods below them. Place them in containers to catch thawing juices.

In My Fridge

In A Fridge (Photo credit: Nikita Kashner)

Store food according to:”Swim, Walk, Fly”

  • Ready to eat foods on top
  • Things that swim (Including oysters, clams etc. If it comes from the water, it is considered a “swimming thing.”
  • Things that walk around (On hooves and feet and have fur or hair like pork, lamb, beef, or Ostrich.)
  • Things that walk around but are ground up, like ground pork or ground veal or hamburger. These get cooked to a higher temperature than steaks, chops or roasts.
  • Things that fly ( Chickens, ducks, squab, quail, and even though turkeys don’t fly, they also fall into this category)
  • This is based upon internal cooking temperatures which will be explained in another post. For now remember and practice
  • “Swim, Walk, (Ground-up Walk),Fly”

So what happens when you don’t have the time?

2. Thaw under clean drinkable water that is 70°F or less, and either running or changed frequently.

A bowl in the sink with cold water, but not hot, is fine for thawing a package of chicken for dinner. As long as you change the water about every half hour. If water logging is a concern, place the item in a zip lock bag and place that in the water.

The water should be changed every 30 minutes.

This is not a method to use while you are at work. Why? Because the water needs to be changed every 30 minutes or lightly running so the water is exchanged as thawing occurs.

Never thaw in the sink for longer than 4 hours! That is the amount of time it takes any bacterial colonies to grow to dangerous levels.

Never, ever thaw on the counter or just left in the sink. This is a very bad and risky practice.

Keep you eye on the product, it will thaw faster than you think it will.

3. In a microwave as long as the item will be cooked immediately after thawing.

My concern here would be the quality of the item. I can’t think of anything that benefits from a run in the microwave.

But, as long as you cook the item as soon as you finish nuking it to thaw, this is considered a safe method.

Be sure to clean and sanitize the inside of the microwave after you finish thawing.

4. You can thaw food as part of the cooking process.

day fifty three | a piece of meat

(Photo credit: I Are Rowell)

The best examples here are frozen vegetables into soup stock, frozen french fries into the oven or fryer oil and frozen burgers going directly onto the grill.

Again, your call on the quality issue of cooking meats from frozen. I find the texture isn’t as nice than if you thawed it under refrigeration which is my thawing method of choice.

So there you have it. 4 Safe methods to thaw foods.

This information is from ServSafe® an educational division of The National Restaurant Association (NRA). These are the best practices that are used to train food handlers in  all restaurants, hospitals, nursing homes, schools and dietitians.

I have a dual role with the NRA to both teach and administer the exam for ServSafe®. Food safety is a passion of mine. No one should ever suffer an illness from food you eat.

Learn how to prevent such things from happening.  Become advocates for your own food safety. If you see a bad practice, speak up!

Implement good food handling practices every time you touch food.

It really is that important.

Please let me know if you have any questions!

None - This image is in the public domain and ...