10 Reasons To Enjoy Your Cabbage And All Of It's Cruciferous Family Friends!

Did you know there are at least 15 veggies of the cruciferous family? Besides cabbage, they include arugula, bok choy, broccoli, brussels sprouts, cauliflower, collard greens, daikon, kale, kohlrabi, radishes, rutabaga, turnips, wasabi and watercress. These incredible and amazing tasty veggies offer some superior health promoting qualities due to enormous amounts of nutrients. They are packed with vitamin C, vitamin K, vitamin E, folate, flavonoids, glucosinolates, polyphenols, phytochemicals, minerals, fiber and much more. So lets get to the 10 reasons these veggies are so beneficial!

1. Heart Disease is the number one killer in our nation. These veggies help with inflammation of the arterial walls which help lower blood pressure (hypertension). They also help with lowering LDL (bad) cholesterol and improving HDL (good) cholesterol. When eaten on a regular basis, these veggies can help with the prevention of heart disease.

2. Cancer is the second leading cause of death in our nation. Glucosinolate, a strong antioxident contained in cruciferous vegetables are known to help lower inflammation and help prevent and fight cancers such as skin cancer, colon polyps and prostate cancer.

3. Type 2 Diabetes has been on the rise over the past several years and is now considered an epidemic in our American society. Studies have shown that cruciferous vegetables help lower and sustain normal levels of blood sugar; which can help prevent the onset of Type 2 Diabetes as well as help in aiding those who already have Type 2 diabetes.

4. Osteoporosis is a disease in which the density of bone is reduced causing bones to become brittle, weak and more prone to fracture. Cruciferous vegetables contain high levels of Vitamin K, a nutrient essential for the formation of osteocalcin (which is a type of protein found only in bone) that has been linked to lower risk of bone loss. These veggies also contain rich sources of calcium, helping aide in the prevention Osteoporosis.

5. Liver Detoxification is vital to a healthy liver. Glucosinolate, found in cruciferous vegetables helps the liver produce detoxification enzymes. These enzymes have been found to help improve blood levels of liver enzymes and help protect the liver from damage.

6. Stomach ulcers have been helped by the consumption of cruciferous vegetables. Broccoli and broccoli sprouts contain Sulforaphane which may help prevent the overgrowth of H Pylori, which is responsible for causing stomach ulcers.

7. Obesity is on the rise in our nation. Cruciferous vegetables are high in water and fiber content, but low in calories. Research has shown that consuming these veggies will help you feel full and eat fewer calories which can help lead to weight loss.

8. Autism has shown to improve in some patients by the consumption cruciferous vegetables. A 2013 study led by MassGeneral Hospital for children and John Hopkins University School of medicine found evidence that daily consumption of the plant compuond Sulforaphane, found in cruciferous vegetables, may improve both communication and behavior in patients with Austism.

9. Depressive symptoms in those suffering from depression, have shown to improve by consuming the plant compound Sulforaphane found in cruciferous vegetables.

10. Inflammation, joint pain and muscle soreness can be relieved by eating cruciferous vegetables. The compound Sulforaphane, found in these veggies helps block an enzyme that causes the pain.

Now that you know the “power house” of these powerful and tasty veggies, it’s easy to understand how beneficial they are to your health and why they deserve a spot on your daily plate! :)

Reduce Stress - Love Your Fur Babies More!

We all know we need to relax more in order to help relieve stress and improve our health. What better way to do it than hanging out with our furry best friends! Meet Miss Kenzie and Marley-Tucker, two of my furry friends that help keep my stress at bay!

Like many of you, I find January to be an exciting month full of new year ambitions and goals. And although working towards goals and our ambitions are important for our well being, they often come with stress. Now that January has come to a close and we welcome in February, I thought it would be a great time to discuss how our pets are great for reducing stress while improving our quality of life!

• Dogs and cats make for excellent companions, constantly by our side, watching out for our safety and having the utmost loyalty. Giving us unconditional love, often times when we need it the most! Their companionship helps reduce stress and tension. Studies have shown that when we care for others and feel cared for, our stress levels drop. I know I’m constantly amazed by my Marley-Tucker’s loyal companionship. He is constantly by my side, day in - day out! He interrupts his naps anytime I leave his side, even guarding the doorway to the potty, when I need to use it. I mean what loyalty, to constantly wake up from nap time to sit in front of the bathroom door waiting patiently, asking nothing in return. He was never trained for this, but he made it his job and it always warms my heart! His companionship has definitely reduced my stress!!

• Dogs and cats are also great for our hearts! Studies have shown that petting and cuddling with our furry friends lowers our blood pressure and heart rate while increasing endorphins in our bodies. Miss Kenzie, well she loves to cuddle up on my lap in the mornings trying to steel some of my attention before Marley-Tucker sneaks in for his time. (We call Marley our "Attention-Whore, as he is always first in line for those licks and loves.) Gotta love it! And boy, all the attention and love they both give me sure brings my blood pressure levels down a notch and even helps relieve any anxiety or tension I may have with my upcoming daily obligations

• Our furry friends also motivate us to get more exercise! They need to be walked and played with regularly, which requires us to get outside more, walk more, engage in exercise as we play with them. Nowadays, I pretty much have a sedentary job spending hours at my desk, on my computer or standing while recipe developing. While my fur babies enjoy their rest time as I tackle my job, they need their breaks too, which requires me to get off my tush and move around. At my age, well for anyone at any age, I know I need to move more! I enjoy getting out for walks with them. It keeps me motivated to get my steps in everyday. If I’m not in the mood, I have no excuse because I must tend to their needs.

• Pets also motivate us to adapt a routine, which studies have shown helps boost our emotional well being and keeps us motivated, even boosting our serotonin levels. They help us stay on a schedule whether we are into it or not, and even better, they give us a sense of purpose. They keep us accountable. You know, just like children, our furry friends need to be bathed, fed and cared for regularly. My fur babies help me keep me in check, making me get up on those lazy mornings when I would rather roll over and pull the covers over my head. We all know that getting our bums out of bed on those kinds of days is a good way to keep the blues away! When you’ve got to take care of someone else’s needs, you often get out of your head and stop thinking of yourself.

• Pets can actually help improve sleep! Studies have shown this to be true. Elderly people often co sleep with their pets; and many people I know have expressed fond memories of growing up with their furry friends sleeping with them in their beds, making them feel more secure. In the past, our last two dogs were kenneled at night since i was, unfortunately, allergic to them. However, now that we have poodles, I have to admit, that we co sleep with them and it has been such a wonderful experience cuddling up with them at night and waking up in the morning with their endless love, licks and excitement for the new day!

• Finally, dogs make for great therapy pets. Studies have shown they are excellent for helping people who suffer from anxiety, depression, post traumatic stress syndrome, Alzheimer’s and even autism.

• What better way to celebrate “cupids” month than knowing and enjoying the benefits of love, joy, stress relief and improved health that our furry best friends bring to our lives! I am so grateful to have my fur babies be part of my life. I hope you can enjoy your fur babies even more now, knowing all the good qualities they bring to your life. I Love you, my Marley-Tucker and Miss Kenzie, thank you for being part of mine!

3 Simple Steps To A Healthier You!

So you want to get healthier but you don’t know where to start. I hear you. It’s so easy to get overwhelmed these days with so many conflicting and ever changing diets popping up every time you turn around. So much information and so many choices can send you in a tail spin, leaving you confused and often just giving up. I get it, and I hear you! It doesn’t have to be so confusing or difficult. Sometimes it’s just taking that first step. Nothing too fancy, nothing too difficult, just baby steps to a better you; learning and leaning towards a healthier lifestyle day by day. To get you started, follow my 3 simple steps and you are sure to be on your way in no time!

Step 1: DRINK YOUR WATER

Most importantly start you day with 8-16 ounces of water before you eat or drink anything else. You can add lemon to it and warm it up or even make it an elixir by adding a bit of apple cider vinegar and a dash of cayenne pepper. (I love drinking it that way as it gives me a boost of energy and helps alkalize my body.) You can find my morning elixir recipe on my recipe page.

Then follow up with water through out the day making sure you drink in total for the day about 50% of your weight in ounces. For example, if you weigh 150 lbs., you should drink about 75 ounces total for the day.

Why? Well, after several hours of fasting while you were sleeping, your body needs to be rehydrated. Hydrating your body in the morning helps get things moving, flushing out waste through urination, poop and sweat. Who doesn’t need that?

Water also helps regulate your body temperature and helps with brain function. Good bye fogging thinking!

Water protects tissues and helps lubricate joints and even the spinal cord.

Water helps operate saliva, and we all know saliva is important in breaking down our food and keeping our mouth and pearly whites healthy.

Step 2: ADD 1 GREEN SMOOTHIE OR GREEN JUICE TO YOUR DIET A DAY

Why? It’s just a simple and easy way to get in all those veggies and a bit of fruit without you having to think too much about it. Plus, it saves you time chewing on huge quantities of vegetables and fruit through out the day. Of course, it’s important to eat your fruit and vegetables too. I could go on to explain the importance of chewing and the digestive system regarding this, but I’ll save that for another time. Bottom line, it just makes your day a bit simpler, and we all need that with our busy lives!

You can find some of my juice and smoothie recipes on my recipe page to help you get started.

STEP 3: ADD 1 SALAD TO YOUR DIET A DAY

Why? Because your “momma” told you, lol! Well, at least I know my mom did! (I’d like to mention how grateful and proud of her I am, for that advise!) Actually, we all know we need to eat more vegetables and by adding just one salad to your day, you are getting so many nutrients per calories. I’m not asking you to eliminate anything, just add a salad to one of your meals. Your body will thank you, time and time again! You will notice your taste buds changing and you will find, after a few times doing this, you will start to crave all those yummy nutrients! Most importantly, you will notice your digestive system moving along better, and you will feel more energized! Who doesn’t want more energy? Right!

You can find a few salad ideas on my recipe page to help you get started.

FINAL NOTE: Remember to be gentle on yourself and know any positive change you implement, will make a huge difference on you over all being!

Gratitude Is The Best Medicine

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude make sense of our past, brings peace for today, and creates a vision for tomorrow.
”

— -Melody Beattie

I learned about the importance of gratitude as a child, but it didn’t resonate with me until I read this quote by Melody Beattie back in the mid 1990’s. I started a gratitude journal back then, and it changed my life. Each morning or night I would write 3 to 5 things down that I was grateful for that day. It didn’t have to be anything outrageous, nothing was ever too big or too small to mention, although sometimes there were some pretty fantastic things to list. Some days the list would be as simple as “I’m grateful for this warm bed and a good night sleep”. Other days would be “I’m so grateful for time away with my husband, my best friend”. Or another was “I’m grateful for my son being happy today and his adorable laugh and my sweet daughter taking a 2 hour nap”.

The point behind keeping a gratitude journal is learning to be consciously thankful. In this busy world we live in today, we are constantly looking ahead with wants, needs and desires that sometimes we forget to stop, reflect, look back or with-in and be present and give thanks for what already exists in our lives. Keeping a gratitude journal will change your perspective and transform how you look at you life. As time passes and you fill your journal, you will notice a shift in yourself. You will began to notice the simplest things and feel their blessings. Your heart and soul will feel full, and you will begin to focus on the good and forget more of the bad. There is an ancient spiritual law that states: “The more you have and are grateful for, the more will be given you”.

I encourage you to go out today and find a blank book that makes you happy and enjoy filling it with the simplest details of your daily gratefulness. I promise you - you will be glad you did!

Water…Sometimes Less Is More

Every year, one of my resolutions is to drink more water. Sounds great in the beginning, we all could benefit more from it. After all, our bodies are made up of 60% of that good ‘ole H2O. But a few weeks in, I always seem to hit a wall. Trips to the potty every 20-30 minutes and feeling bloated in between tends to put a damper on consuming those large quantities; and cold weather blues call out for a warm cozy beverage instead. You get the picture. A few weeks ago, I came across some information that helped me, and I think it will help you too!

If you’re like me, headed to the bathroom constantly, bladder feeling miserable and feeling like you have to pee all day long - then your’e drinking too much water, too soon. I know that sounds counter productive but here is why. Our bodies are like a sponge - those of us who aren’t drinking mega doses tend to have a body like a hard dry sponge. When you first run a hard dry sponge under the water, it doesn’t absorb that much and the water droplets bounce off it. But the longer you hold the sponge under the water, the more the sponge absorbs. Before you know it, it’s able to soak up and retain all of the water. Our bodies are much the same.

In the beginning of our quest to drink more water, we need to start with smaller quantities, allowing our bodies to absorb it rather than running straight through us. As our bodies get used to the smaller quantities, we can increase our intake and before you know it, we are up to our daily goal! I tested this out and it really worked!

Instead of trying to drink 16 to 32 ounces of water each morning, I started drinking just 8 and worked up to 16. Then rather than trying to down a water bottle every time I thought about it, I kept a glass of water or a cup of warm lemon water by my desk and I’d sip on it through out the day, making my goal to finish one glass or cup every 2 hours. After work, I’d drink another glass while cooking dinner and have another to sip on in the evening making sure I didn’t drink too close to bedtime. Before I knew it, my body started getting used to the quantity, absorbing much more of it rather than just running through me.

Now, I have less trips to the potty and don’t feel nearly as bloated as I did before. My bladder thanks me for not drowning it, and my body is loving all the hydration too! I’m still not a megahydrater yet, but it’s still early in the year. With this ‘lil hack, I’m bound to keep this new year resolution and I bet you can too!