Lifestyle Solutions for a Happy Healthy You!

Posts tagged ‘healthy eating’

10 of the Most Nutritious Vegetables You Can Eat

We have already established that eating healthy is hard. Navigating a Whole Foods is not for the faint of heart. Which fats are bad? Which vegetables are best? Does anyone really know? Maybe, maybe not, but thanks to the Nutrition Action Healthletter, we can at least see how all the famed veggies stack up.

The agency responsible for the newsletter gathered nutritional info made available from the U.S. Department of Agriculture National Nutrient Database, and it ranked the world’s most popular vegetables, taking into account their calories and Vitamin K, lutein, Vitamin C, Potassium, and fiber content. Some veggies were obvious superstars, racking in scores of over 1,000 points, but others didn’t fare so well, coming in with a score of 54 points, and yes, iceberg lettuce, we’re looking at you.

10. Carrots

Coming up first on our list, sitting at the No. 10 spot is a vegetable that is arguably pretty easy to love: the carrot. One serving of this orange veggie is only 30 calories, and it comes packed with fiber, Vitamin K, and lutein. Lutein is a caretenoid concentrated in the retinas of your eyes, and it’s a necessary component of normal vision. It is suggested that eating a diet rich in fruits and vegetables that contain lutein may also decrease your risk of cardiovascular disease, so it appears as though your grandma was actually on to something. There’s a reason she told you eating carrots is good for your eyes.

9. Radicchio (raw)

Radicchio is next! Sounds like the king of the vegetables, yes? And the Nutrition Action Healthletter supports that ranking. Sometimes known as Italian chicory, two cups of this good stuff yields a whopping 20 calories and a score of 467 points on the newsletter’s rank. Radicchio also comes laden with Vitamin K and lutein, along with Vitamin C and potassium. When you’re on the hunt for radicchio in the grocery store, seek out the leaf vegetable with white-veined red leaves. Though it has a bitter and spicy taste as raw, grilling or roasting helps mellow out its flavor. Unfortunately, radicchio is only listed at No. 9 on our list in its raw form, but we won’t blame you if you wade into the radicchio waters roasting the vegetable first.

8. Sweet potato

Coming in at No. 8 is American’s favorite superfood, the sweet potato. The white potato’s healthy counterpart racks up a score of 492 points on the Nutrition Action Healthletter’s list, and it’s all thanks to the ample amount of Vitamin C one small potato with skin provides, along with potassium, fiber, vitamins, and magnesium. We’ve said it before and we’ll say it again, there’s a reason healthy eaters love to love this naturally sweetened carbohydrate.

7. Mustard greens

But the sweet potato still isn’t healthier than seven other vegetables that reign supreme, and one of them is the mustard greens. One serving of these veggies yields just 10 calories, but its nutritional profile is worth much, much more. Mustard greens are chock full of Vitamin K, lutein, Vitamin C, and fiber. They’ve been noted on lists as the world’s healthiest foods, and just in case you’re ready to give mustard greens a try, look out for the plant that often occurs in some form in African, Italian, Indian, Chinese, Japanese, Korean, and soul food cuisine.

6. Pumpkin (canned)

Continuing to make our way down the list, we come to another favorite orange veggie, because pumpkin shouldn’t only be purposed as a vehicle for your Halloween jack-o-lanterns. Rather, in its canned form, it racks up 577 points on the list highlighted on the Nutrition Action Healthletter, and there, experts praise its Vitamin K, Vitamin C, potassium, and fiber content. Bake this baby into baked goods and pride yourself on eating one of the top six healthiest veggies.

5. Turnip greens

Back on our greens game, we come to another impressive plant, the turnip greens. Turn up for turnips. One serving of these babies comes to only 20 calories, and for that measly total, you get vitamin K, lutein, vitamin C, and fiber. Sorry, potassium, turnip greens aren’t a vehicle for you. These root vegetables go by a lot of different names, but Americans tend to either roast them, sauté them, mash them (with bacon!), or puree them into a soup. It’s your choice how you consume them, but as their score of 714 points evidences, you should definitely say yes to the turnips.

4. Swiss chard

Swiss chard comes in at the No. 4 spot, boasting an impressive score of 717 points, just slightly higher than the value of turnip greens. This leafy green vegetable is often used in Mediterranean cooking and covers all the nutrient bases, coming packed with Vitamin K, lutein, Vitamin C, potassium, and fiber. It is also rich in minerals and protein. Healthy eaters have been chomping down on this veggie for decades now, but if you’re new to swiss chard land, sauté it or roast the chard leaves first. Cooking mellows out the bitter taste of this vegetable and yields a pleasant, albeit earthy, flavor.

3. Collard greens

And you don’t have to be from the South to enjoy this next highlighted vegetable, although that’s where collard greens enjoy the most fanfare. These plants are known for their large, dark-colored, edible leaves, and they’re easily made into a number of popular dishes, including good old sautéed collard greens with bacon. Loaded with Vitamin K, lutein, Vitamin C, potassium, and fiber, there really is no reason you shouldn’t be at least trying to incorporate collard greens in some of your meal plans, especially considering one serving only yields 20 calories. C’mon now.

2. Spinach (raw)

Getting closer to the distinction of best, vegetable, ever, we come to spinach, a vegetable that many consumers have grown to love — no pun intended. In its raw form, spinach totals 968 points on the scale provided by the Nutrition Action Healthletter, and it’s no surprise, considering the green vegetable is teeming with vitamin A, lutein, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Hide spinach on your salad, in your eggs, in your smoothies, or even in your desserts, and you’ll be benefiting from its impressive nutritional profile.

1. Kale

And the greatest vegetable of them? King Kale, killing the competition with its score of 1,392 points. It’s hardly a surprise that kale takes the No. 1 distinction, considering it’s the it veggie healthy eaters love to love, but now we fully understand why. This vegetable has been around since the dark ages, but it’s now one of hottest greens that can be found on foodies’ plates, especially if it is massaged. Raw kale previously seemed almost unpalatable due to its bitter taste and unappetizing texture, but now that chefs and foodies have discovered that massaging the vegetable with olive oil and salt can break down its tough cellulose structure, healthy consumers are all about reaping the benefits of the greens packed with Vitamins A, C, and K, B6, and calcium. Case in point? Eat your kale, and like it too.

Leesa recommends always chooseing organic vegetables!

By Emily Cole
Photo credits iStock

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

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skpe ~ healthyhighway

Top 17 Vegan Sources of Omega 3 Fatty Acids

Top 17 Vegan Sources of Omega 3 Fatty Acids

 (Leesa recommends choosing organic seeds, nuts, fruits, and vegetables!)

Flax Seeds– One ounce of flax seeds contains 6388mg of Omega 3 fatty acids.

Chia Seeds—One ounce of chia seeds contains 4915mg of Omega 3s.

Hemp Seeds– One ounce of hemp seeds provides 1100 of Omega 3s.

Spinach—One cup of cooked spinach has 352 mg of Omega 3s.

Winter Squash—One cup of cooked squash contains 338 mg of Omega 3s.

Cauliflower—One cup of cooked cauliflower contains 208 mg Omega 3s.

Blueberries—One cup of fresh blueberries contains 174 mg of Omega 3s.

Wild Rice—One cup of cooked wild rice contains 156 mg Omega 3s.

Mangoes—One mango contains 77 mg Omega 3s.

Honeydew melon—One cup of honeydew melon contains 58 mg Omega 3s.

Walnuts—One quarter cup of walnuts contains 2700 mg of Omega 3s.

Tofu—One four ounce serving of tofu contains 600 mg of Omega 3s.

Cashews—A one ounce serving of cashews contains 221 mg of Omega 3s.

Sesame Seeds—A one ounce serving of sesame seeds contains 105 mg of Omega 3s.

Spirulina—One tablespoon of spirulina powder contains 58 mg of Omega 3 fatty acids.

Pumpkin Seeds—One quarter cup of pumpkin seeds contains 40 mg of Omega 3s.

Mustard Oil—One tablespoon of mustard oil has 826 mg Omega 3s; however, mustard oil should not be used in higher doses due to possible liver toxicity.

There’s a lot of discrepancy about the amount of Omega 3s a person needs on a daily basis.  To make matters worse, it’s a bit complex.  Here’s why: there are three different types of Omega 3s–EPA, DHA, and ALA.  Additionally, most experts agree that the amount should be between 500 to 1500 mg of EPA and 300 to 1000 mg of DHA, or about 800 to 1100 mg of ALA, as a starting point.  If a person is dealing with specific health concerns the numbers may increase.  The body can convert ALA to EPA and DHA, although there is some concern about how effectively ALA converts to DHA.  Additionally, the ratio of Omega 3s to Omega 6s plays a significant role. While it is about 1:30 in most people’s diets (with far more Omega 6s than 3s) it should be closer to a 1:1 ratio.

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and 17-time book author and board-certified doctor of natural medicine, whose works include: 60 Seconds to Slim, Weekend Wonder Detox, Healing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and the upcoming book The Probiotic Promise. Subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com to receive monthly health news, tips, recipes and more.

Have you shared this story yet?  

Go ahead, give it a little love… Our Share Buttons are listed below….Merci!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

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skpe ~ healthyhighway

The Spice That Can Strengthen Your Brain

The Spice That Can Strengthen Your Brain

Turmeric, the golden-orange spice commonly used in curries, may play a role in enhancing the brain’s ability to build new cells—a process called neurogenesis—according to a group of German researchers from the Institute of Neuroscience and Medicine. The key appears to be a compound found in turmeric, aromatic turmerone, that previous studies have shown can reduce inflammation in the brain.

This most recent study expands aromatic turmerone’s benefits to include new cell growth. In fact, the compound was capable of enhancing neural stem cell growth in rats by as much as 80 percent, in some cases.

Study authors admit that, while their results underscore the potential brain benefits of turmeric, there’s still a long way to go before any science-backed argument for suggesting the spice as a therapy for those with conditions that kill brain cells, such as Alzheimer’s disease or stroke.

An ancient remedy

Turmeric contains another potentially beneficial component: curcumin.

The health advantages of curcumin are perhaps the world’s worst kept therapeutic secrets. The compound has been used for millennia by Indian, Middle Eastern and Asian cultures for a variety of purposes, from alleviating inflammation and other aches, to cooking, to ceremonial rituals.

More recently, scientific studies have identified curcumin—an antioxidant—as being potentially beneficial for people with arthritis, atherosclerosis, depression, different forms of cancer, dementia (including Alzheimer’s) and high cholesterol.

Despite these positive reviews, the formal evidence regarding curcumin and turmeric is not yet strong enough to warrant a formal dosage recommendation, but it certainly can’t hurt to use the tangy powder to spice up some of your dishes.

Since the amount of curcumin in turmeric is relatively small, try choosing a recipe that also contains black pepper and fat, two ingredients that can enhance the curcumin’s bioavailability—your body’s ability to absorb the compound—like this hearty, healthy breakfast scramble, perfect for a cool fall morning:

Spicy Scrambled Eggs with Leafy Greens

Ingredients

2 eggs
Salt and pepper
Dash of paprika
2 tsp turmeric
1 ½ cups of spinach or kale
1 tbsp coconut oil

Directions

  • Melt coconut oil in medium saucepan.
  • Add spinach/kale and cook until wilted.
  • In a separate bowl, combine eggs, salt and pepper, paprika and turmeric. Whisk vigorously.
  • Pour egg/spice mixture into saucepan and mix until greens and eggs are thoroughly cooked.
  • (People with sensitive taste buds can add a few ounces of feta cheese to cut the heat of the dish.)

Leesa recommends using organic spices and ingredients in all your meals and snacks!

By AgingCare.com

AgingCare.com connects family caregivers and provides support, resources, expert advice and senior housing options for people caring for their elderly parents. AgingCare.com is a trusted resource that visitors rely on every day to find inspiration, make informed decisions, and ease the stress of caregiving.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

9 Health Benefits of Sweet Potatoes

9 Health Benefits of Sweet Potatoes

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks.

2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.

3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

4.  Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.

5.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.

6.  They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.

7. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.

8. Their rich orange color indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet. Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.

9.  There are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients.  Puree them and add to smoothies and baked goods.

Leesa recommends choosing only organic sweet potatoes!

Adapted with permission from The Life Force Diet by Michelle Schoffro Cook, PhD.

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and 15-time book author and doctor of traditional natural medicine, whose works include: 60 Seconds to Slim, Weekend Wonder Detox, Healing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme Cure.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

The Top 5 Fat-Burning Spices

Top 5 Fat-Burning Spices

Losing weight can be a lot easier if you spice up your food.  Add these top five fat-burning spices to your diet to ramp up weight loss:

1. Garlic and 2. Onions;  These yummy foods contain phytochemicals that break down fatty deposits in the body while also breaking down cholesterol; kill viruses, bacteria and fungi; and protect against heart disease.

3. Turmeric:  this popular spice, used primarily in Indian cooking, is the highest known source of beta-carotene, the antioxidant that helps protect your liver from free radical damage.  Turmeric also helps your liver heal while helping your body metabolize fats by decreasing the fat storage rate in liver cells.  Turmeric has the added advantage of being shown in study after study to protect the brain against damage, including diseases like Alzheimer’s and Parkinson’s.

4. Cinnamon:  Researchers at the United States Department of Agriculture showed that one-quarter teaspoon to 1 teaspoon of cinnamon with food helps metabolize sugar up to 20 times better than without cinnamon.  Excess sugar in the blood can lead to fat storage.  Because cinnamon balances blood sugar levels it has the added advantage of stabilizing mood and energy levels.

5. ChilesAdd some heat to your food to fire up your metabolism. Capsaicin, the active ingredient in chile peppers, significantly improves fat burning.  Additionally, chiles help boost energy levels as well.

It’s easy to benefit from the fat-burning ability of spices.  Simply start adding more fresh garlic and onions to your vegetable dishes, soups, stir-fries, stews, and curries.  Turmeric is excellent in curry dishes.  Cinnamon is not only good with sweet foods, it is also excellent in savory dishes and can be added to Asian-inspired foods like curries, stir-fries, and stews.  Chiles can be added to almost anything for a blast of heat.

Leesa recommends all your spices, onions, and chiles be organic!

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and 15-time book author and doctor of traditional natural medicine, whose works include: 60 Seconds to Slim, Weekend Wonder Detox, Healing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme Cure. Subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook and Facebook.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Would feeling fantastic every day make a difference in your life?  Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination. 

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…

Member International Health Coach Association

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

consult/coach ~ www.healthyhighway.org/contact.html

join our mailing list ~ www.healthyhighway.org

chews ~ www.chews4health.com/Leesa

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Eat 9 Walnuts a Day to Keep Stress at Bay

Eat 9 Walnuts a Day to Keep Stress at Bay
Walnuts are a wonder nut, that offer almost too many health benefits to count. Here is a quick list: Walnuts are a rich source of dietary fiber, antioxidants and omega-3 fatty acids. These compounds work together to help you sleep better, reduce hair loss, prevent diabetes, improve complexion and  lower your risk of certain cancers. But did you know: walnuts are an excellent anxiety-reducing food, too. A first-of-its-kind Penn State University study found that walnuts and walnut oil can reduce blood pressure during periods of stress.  In this study, 22 adults with elevated levels of “bad” cholesterol were put on three different diets for six weeks each. At the end of the study, the three groups were put under mildly stressful situations such as making a speech and dipping a foot in a bucket of ice-cold water. Their blood pressure was measured both before these activities and soon after. Here is what researchers found: The group that was given 9 walnuts and a tablespoon of walnut oil as part of their diet had much lower levels of both resting blood pressure and stress-induced blood pressure.
According to statistics provided by the American Psychological Association, more than 77% of Americans admit to regularly experiencing physical symptoms caused by stress. Since stressful situations cannot be avoided altogether, eating a handful of delicious walnuts and including walnut oil in your daily diet seems like a comforting idea.
By Shubhra Krishan

Writer, editor and journalist Shubhra Krishan is the author of Essential Ayurveda: What it is and what it can do for you (New World Library, 2003), Radiant Body, Restful Mind: A Woman’s book of comfort (New World Library, 2004), and The 9 to 5 Yogi: How to feel like a sage while working like a dog (Hay House India, 2011).

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life! Live Well! Leesa Wheeler

Leesa A. Wheeler Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

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Why You Should Eat More Purple Fruits and Vegetables

Why You Should Eat More Purple Fruits and Vegetables

A

basked filled with luscious blue or dark red fruit and vegetables does much more than look good in still life paintings or on your kitchen counter. It contains a wealth of incredible health benefits.

The top benefactor in purple foods is their antioxidant content. The powerful health benefits of antioxidants are only too well known: they neutralize the agents of aging and disease, and keep you looking younger longer. Now consider this: According to the USDA , potatoes with the darkest colors have more than four times the antioxidant potential than other potatoes.  Remember: The darker the fruit or vegetable, the more antioxidants it has.


Prunes, purple cabbage, eggplant, blackberries, black currants, purple onions, concord grapes: all of these have a natural purple pigment that contains flavonoids, including reservatrol, which keeps blood pressure in control and boosts immunity from certain cancers. The skin of a black grape, for example, has this pigment, called anthocyanin. In cranberries, the purple pigment is seen to benefit those suffering from infections of the urinary tract.

There is evidence that purple foods improve heart healthvision, and brain power. Recent studies found that adults who eat purple and blue fruits and vegetables have reduced risk for both high blood pressure and low HDL cholesterol (the “good” kind); they are also less likely to be overweight.

So, with so many wonderful reasons to eat more fruits and vegetables of the purple family, get more of them into your daily diet. And don’t stop at eggplant and berries. Exciting purple varieties of corn, asparagus, figs, potatoes and such are yours for the tasting and enjoying!

By Shubhra Krishan

Writer, editor and journalist Shubhra Krishan is the author of Essential Ayurveda: What it is and what it can do for you (New World Library, 2003), Radiant Body, Restful Mind: A Woman’s book of comfort (New World Library, 2004), and The 9 to 5 Yogi: How to feel like a sage while working like a dog (Hay House India, 2011).

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

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as-seen-on

7 Winter Vegetables that Boost Your Health

7 Winter Vegetables that Boost Your Health
We rarely think of vegetables in the winter but it is important to eat your veggies this time of year to keep your immune system strong.
Beets Beets are one of the most overlooked superfoods.  They lower blood pressure, increase exercise endurance, and reduce inflammation.  They contain potent phytonutrients called proanthocyanidins which give beets their brilliant purple color.  Proanthocyanidins are proven anti-cancer compounds.  They are packed in nutrients like folate which is important to prevent birth defects, potassium which is critical for healthy muscles and nerves, manganese which helps build strong bones, and vitamin C for a strong immune system.  
Carrots – Just one carrot contains 13,500 IU of beta carotene which translates into a tremendous amount of nutritional power against free radicals.  Beta carotene is anti-cancerous, prevents cellular damage and premature aging, and is important to prevent cataracts.

Ginger—Ginger is one of the best natural anti-pain remedies.  Technically it is a spice but it is ideal for winter since it reduces joint pain that plagues so many people with arthritis this time of year.  It also adds warmth to foods and beverages making freshly minced garlic a welcome addition to most soups, stews, and curries.

Rutabaga—Contrary to popular belief, rutabagas are not turnips.  The most common rutabagas are larger than turnips, have purple and cream-colored skins, and tend to have a cream to yellow-colored flesh.  It is high in anti-cancer compounds, immune-boosting vitamin C, fiber, and vitamin B6 which is needed for a healthy nervous system. They are great in soups, stews, curries, and other places you’d use hardy winter veggies.  I love them cut into small cubes, tossed with a bit of olive oil and sea salt and roasted in the oven on 350 for about an hour.

Squash—Squash is rich in beta-carotene, the nutrient that gives squash its brilliant orange-colored flesh.  Enjoy it cut in half, seeded, and roasted.  Add roasted squash to soups, salads, stews, or in wraps and on sandwiches.  Use grated, raw squash in muffin recipes, in place of zucchini in zucchini bread recipes, or in other baked goods to increase their nutritional value.

Sweet Potatoes—Like squash, sweet potatoes are also high in beta carotene.   They also contain vitamins C, B6, and minerals like blood-building iron, energy-boosting potassium, and Nature’s relaxant, magnesium.  Enjoy them chopped into French fry-shapes, tossed in a little olive oil and sea salt and baked in the oven for about 45 minutes on 350 degrees Fahrenheit.

Turnips—Turnips are a good source of fiber which helps to keep blood sugar levels steady and stabilize energy and moods.  They are also a rich source of glucosinolates—the precursors of isothiocyanates that are proven anti-cancer powerhouses.

By Michelle Schoffro Cook

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international best-selling and 15-time book author and doctor of traditional natural medicine, whose works include: 60 Seconds to SlimWeekend Wonder DetoxHealing Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body DetoxThe Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme Cure. Subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook and Facebook.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

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9 Brain Superfoods…Are You Enjoying Them Daily?

9 Brain Superfoods

 

Your brain controls every function in your body yet we rarely give it a  second thought.  And, few of us choose foods that protect or heal our  brain.  Here are some of the best foods for thought (literally):

1.  Spinach—More than Just for Popeye

A study of middle-aged rats fed diets with added spinach, strawberry extract,  or vitamin E for nine months found that spinach proved most potent in protecting  nerve cells against the effects of aging in two parts of the brain.  More  research needs to be done but it looks like Popeye was building more than  muscles when he ate spinach.

2.  Benefits of Blue for Grey Matter

Blueberries contain a group of plant nutrients called  proanthocyanidins.  Proanthocyanidins have a unique capacity to protect  both the watery and fatty parts of the brain against damage from some  environmental toxins.  Proanthocyanidins decrease free radical activity  within and between brain cells.  Blueberry proanthocyanidins have greater  antioxidant properties than vitamins C and E.  Blueberries appear to have  some of the highest concentrations of these powerful antioxidants.  In  other studies, researchers found that compounds in blueberries may reverse some  age-related memory loss and motor skill decline.

Blueberries are excellent anti-inflammatory agents. They increase the amounts  of compounds called heat-shock proteins that decrease as people age, thereby  causing inflammation and damage, particularly in the brain. By eating  blueberries regularly, research shows that these heat-shock proteins stop  declining and inflammation lessens, not to mention that they just taste  fabulous.

3.  From the Vine to Your Palate

A plant nutrient found in grapes, grape juice and red wine appears to protect  the brain against Alzheimer’s disease.  It’s called resveratrol, and it is  an antioxidant thought to be responsible for many of the purported benefits of  red wine on brain cells.  The researchers found that resveratrol protected  brain cells by mopping up free radicals before they can cause brain  damage.  And while people may prefer to hear that red wine is the best  source, the alcohol in wine is still damaging to brain cells.  Red or  purple grapes are the best option to load up on resveratrol.

4-7.  Omega 3s to Maintain a Healthy Brain (Wild Salmon,  Walnuts, Flax or Hemp Seeds)

The brain is 60% fat and requires healthy fats to reduce inflammation (linked  to most brain disorders) and maintain a healthy blood-brain barrier—a mechanism  intended to protect the brain from harmful substances.  Omega 3 fatty acids  like those found in salmon, walnuts, flax seeds or flax seed oil, or hemp seeds,  help to quell inflammation and support a strong blood-brain barrier, while  boosting our memory.  Be sure to choose only wild salmon  since high levels of mercury and PCBs have been found in farmed salmon and both  of these substances may have adverse effects on the brain.  Also, be sure  to choose raw walnuts, flax or hemp seeds or the oil made from  them since the fats contained in these nuts and seeds can have damaging effects  on brain health when heated.

8.  The Memory-Boosting Power of Tomatoes

Tomatoes contain a powerful memory-boosting phytonutrient called “lycopene.”  Research shows that those who consume lycopene in their daily  diets had sharper memories than those who didn’t consume high amounts of  lycopene.  Tomatoes aren’t the only source.  Another great source of  lycopene is watermelon.

9.  Tea for Two Hemispheres

Researchers found that people who drank two or more cups of tea each day were  less likely to develop Parkinson’s disease.  Black and green tea  (especially green tea) contains potent antioxidants with twenty times the power  to protect against free radicals than vitamin E.  Green tea also lowers the  risk of blood clots and clumping linked to stroke.

By Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life?  Please complete the information at www.healthyhighway.org/contact.html to schedule your consultation.  I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~  www.healthyhighway.org/contact.html

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11 Ways to Boost Your Lymphatic System for Great Health

11 Ways to Boost Your Lymphatic System for Great Health

 

The lymphatic system, or lymph system as it is also called, is a system made  up of glands, lymph nodes, the spleen, thymus gland and tonsils. It bathes our  body’s cells and carries the body’s cellular sewage away from the tissues to the  blood, where it can be filtered by two of the body’s main detoxification organs:  the liver and kidneys. This sewage is made up of the byproducts of our bodily  processes, over-the-counter and prescription drugs, illicit drugs, cigarette  toxins, other airborne pollutants, food additives, pesticides and other  toxins.

The Fat Flush Plan author Ann Louise Gittleman,  PhD, estimates that 80 percent of women have sluggish lymphatic systems and that  getting them flowing smoothly is the key to easy weight loss and improved  feelings of well-being.

If you are suffering from injuries, excess weight or cellulite, or pain  disorders like arthritis, bursitis, headaches or others, a sluggish lymphatic  system may be playing a role.  Here are 11 ways you can get your lymph  flowing smoothly.

1.  Breathe deeply. Our bodies have three times more  lymph fluid than blood, yet no organ to pump it. Your lymph system relies on the  pumping action of deep breathing to help it transport toxins into the blood  before they are detoxified by your liver. So breathe in that sweet smell of  healing oxygen. Breathe out toxins.

2.  Get moving. Exercise also ensures the lymph system  flows properly. The best kind is rebounding on a mini trampoline, which can  dramatically improve lymph flow, but stretching and aerobic exercise also work  well.

3.  Drink plenty of water. Without adequate water,  lymph fluid cannot flow properly. To help ensure the water is readily absorbed  by your cells, I frequently add some fresh lemon juice or oxygen or pH  drops.

4.  Forget the soda, trash the neon-colored sports drinks, and  drop the fruit “juices” that are more sugar than fruit. These sugar-, color- and preservative-laden beverages add to the already overburdened workload  your lymph system must handle.

5.  Eat more raw fruit on an empty stomach. The enzymes  and acids in fruit are powerful lymph cleansers. Eat them on an empty stomach  for best digestion and maximum lymph-cleansing benefits. Most fruits are  digested within 30 minutes or so and quickly help you feel better.

6.  Eat plenty of green vegetables to get adequate  chlorophyll to help purify your blood and lymph.

7.  Eat raw, unsalted nuts and seeds to power up your  lymph with adequate fatty acids. Choose from walnuts, almonds, hazelnuts,  macadamias, Brazil nuts, flaxseeds, sunflower seeds and pumpkin seeds.

8.  Add a few lymph-boosting herbal teas to your day,  such as astragalus, echinacea, goldenseal, pokeroot or wild indigo root tea.  Consult an herbalist or natural medicine specialist before combining two or more  herbs or if you’re taking any medications or suffer from any serious health  conditions. Avoid using herbs while pregnant or lactating and avoid long-term  use of any herb without first consulting a qualified professional.

9.  Dry skin brush before showering. Use a natural  bristle brush. Brush your dry skin in circular motions upward from the feet to  the torso and from the fingers to the chest. You want to work in the same  direction as your lymph flows—toward the heart.

10.  Alternate hot and cold showers for several  minutes. The heat dilates the blood vessels and the cold causes them to  contract. Avoid this type of therapy if you have a heart or blood pressure  condition or if you are pregnant.

11.  Get a gentle massage. Studies show that a gentle  massage can push up to 78 percent of stagnant lymph back into circulation.  Massage frees trapped toxins. You can also try a lymph drainage massage. It is a  special form of massage that specifically targets lymph flow in the body.  Whatever type of massage you choose, make sure it is gentle. Too much pressure  may feel good on the muscles, but it doesn’t have the same lymph-stimulating  effects.

There are countless benefits of getting your lymphatic system moving more  efficiently, including more energy, less pain, and improved  detoxification.  Adapted from The 4-Week Ultimate Body Detox  Plan.

By Michelle Schoffro Cook

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 14-time book author and doctor of traditional natural medicine,  whose works include: 60 Seconds  to Slim, Healing Recipes, The  Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body Detox, The  Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan,  and The Phytozyme Cure.  Check out her natural health resources and  subscribe to her free e-magazine World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

 

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