“Optimum Health Tips for October 2010”

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INDEX:
Health & Diet Tip
Motivational Quote
Healthy Recipe
Natural Beauty recipe
Featured Product
Sponsored Resources
Daily Diet Recipes
Editor’s Notes & Humor.
Free book downloads

Health & Diet Tip:

Practical Hints to Keep Your Brain Healthy

Maintaining the health of your brain and body is not only important for you but also for your family and friends.

Although the brain ages in parallel with other organs of our body, an increasing number of productive and creative elderly persons bear testimony to the brain's remarkable capacity to function at an exceptional level even at an advanced age.

Are there ways to keep the brain functional? Absolutely!

First, be on guard. A significant change in your personality, mood, or behavior (sometimes noted by others) could be a sign for a disorder that should be treated. Consult your physician, especially if the simple recommendations herein do not improve your mood and memory.

1) Keep your brain busy. Engage in mental exercise such as reading, puzzle solving, playing an instrument, playing games, learning new skills (e.g. take a language course, enroll in courses offered by the university for senior citizens), taking part in discussion groups.

2) A healthy brain lives in a healthy body. Regularly perform physical exercise to maintain muscle strength, endurance, and mobility. By exercising your body, you also exercise your brain because the control and coordination of your limbs is controlled by the brain.

Keep your body in good shape by an adequate diet. Stay well hydrated with plenty of water. Endeavor to get the deepest sleep you can, as deep sleep is the great rejuvenator.

3) Avoid risks to the health of your body. Do not smoke, do not consume excessive amounts of alcohol and caffeine. Be careful and sensitive to the possible side effects of medications.

4) Prepare for the future. When you retire from your job, have an alternative social structure ready to keep you stimulated and challenged. Margaret Mead, the well-known anthropologist, said:

"If you associate enough with older people who do enjoy their lives, who are not stored away in any golden ghettos, you will gain a sense of continuity and of the possibility for a full life".

Avoid becoming isolated and lonely!

5) Feed your head & nourish the brain!. As we get older it becomes even more important that we endeavor to keep our antioxidants and the hormones of youth optimal, while keeping the hormones of age, insulin and cortisol, under control.

We also want to consider herbs, amino acids, vitamins and other nutrients that can help keep our mood and memory young.

Motivational Quote:

"Worry is like a rocking chair - it gives you something to do, but it doesn't get you anywhere."
- Dorothy Galyean

"We would worry less about what others think of us if we realized how seldom they do."
- Ethel Barrett

"The time is always right to do what is right."
- Martin Luther King, Jr.

Healthy Recipe

Crab Stuffed Mushrooms

1 pound large mushrooms
3 tablespoons butter
2 tablespoons finely chopped onion
1 (3 ounce) package cream cheese, softened
2 tablespoons prepared Dijon−style mustard
6 1/2 ounces crabmeat
1/4 cup chopped water chestnuts
2 tablespoons chopped pimento peppers
4 tablespoons grated Parmesan cheese
Preheat oven to 400F. Remove stems from the mushrooms, retaining the caps.
Chop the stems. In a medium saucepan, melt the butter. Brush the mushroom caps with melted butter.
In the remaining butter, cook and stir the chopped mushroom stems and onions until tender.
Gradually mix the cream cheese and mustard into the saucepan.
Continue stirring until smooth. Stir in the crabmeat, water chestnuts and pimentos. Heat until warm. Stuff the mushroom caps with the crabmeat mixture.
Sprinkle the stuffed caps with Parmesan cheese.
In a shallow pan, bake the caps at 400F for 10 to 15 minutes or until hot.
Natural Beauty recipe

Dry Skin Lotion

1/8 tsp Borax
1/4 c. Distilled water
1/2 c. Fractionated Coconut Oil
1 Tbs grated beeswax
1 tsp scent (You may want to add this slowly and adjust to suit you)
1/8 tsp lecithin
1/2 c. Aloe Vera Gel Combine water and borax. Bring borax and water almost to boiling.
In a seperate pan mix oil and beeswax and heat until wax is melted.
Slowly add borax/water to oil/beeswax, stirring briskly, a small wire whisk works perfectly or you can use a handblender.
Add essential oils during the whisking process. Let cool to room temp. Once lotion is at room temp add the 1/2 cup Aloe Vera gel and whisk to incorporate fully into the lotion. Bottle.

Energizing Foot Lotion

If you have been on your feet all day and they are aching then make some of this lotion and rub it on.
They will feel better in no time.
1 tablespoon almond oil
1 tablespoon olive oil
1 teaspoon wheat germ oil
12 drops eucalyptus essential oil
Combine ingredients in a bottle, shake extremely well.
To use just rub into the feet and heels.
Store in a cool dry place.

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Have you noticed that fad diets rise and fall in popularity like the latest fashions or current pop songs? We’ve seen (and seen off) the Soup Diet; the Grapefruit Diet; the No Carbs Diet; the Only Carbs Diet, and so on. No sooner than one falls from favour than another becomes ‘flavour of the month’.

As a result of experimenting with the latest “food exclusion” diets, many people are actually cutting out entire food groups, leading to nutritional deficiencies, which could be damaging their health! While it may seem that cutting out carbs is great for fast weight loss, there is a very real risk that it will trigger carbohydrate cravings.

Have you ever experienced carbohydrate deprivation? First you become edgy, then start to crave carbs, especially the wrong sort of starchy carbs that are stored as fat. Many people simply give in and become compulsive, but those who hold out can suffer severe side effects. Vitamin B group deficiency is one outcome, leading to fatigue and anxiety.

BRAIN FOOD

Did you know that the body’s main fuel source for energy comes from carbohydrates? Or that carbs are the brain food used to fuel its function. Is it any wonder you crave high carb, high sugar snacks when studying hard, problem solving or using a computer? Health professionals advise that eliminating carbs from your diet is counter-productive. A much better strategy is giving your body the right type of carbs it requires.

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MEAT-FREE

Many people cut out meat when dieting, thinking that this is the way to eliminate excess fat from their bodies. By doing so they could be missing out on important vitamins and minerals such as iron, vitamin B12 and zinc. Iron deficiency leads to serious conditions such as anaemia.

Protein is an essential building block for the body and is needed for the growth of new cells and tissues. If you don’t eat meat it is vital to get adequate protein from other sources.

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FAT-FREE?

Since the “fat-free craze” began, statistics show we have grown fatter and fatter. Just because a food is fat free doesn’t mean its calorie free. Today, supermarket shelves are packed with foods that call to dieters with the words “FAT-FREE”. But as conscientious weight watchers load up their shopping carts with fat free foods week after week, many discover this alarming fact: their weight is going up!

GETTING FAT ON FAT-FREE

Although we’ve been taught to think of fat as the culprit in the weight loss battle, clearly this is only part of the whole diet picture. Many fat free foods are actually very high in sugar and carbohydrate calories. And these calories, when eaten in excess, become converted into the one thing we’ve been taught to avoid- fat!

LOSE THE FAT FROM YOUR BODY, NOT YOUR DIET

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FAST WEIGHT LOSS DIET FADS.

Quick weight loss diets usually overemphasize one particular food or food type. They violate the first principle of good nutrition, which is to eat a balanced diet that includes a variety of foods. There are no “super-foods.” No one type of food has all the nutrients you need for good health.

Fad diets also violate a second important principle of good nutrition- eating should be enjoyable. Fad diets are so monotonous and boring that its almost impossible to stay on them for long periods.

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Healthy Recipes:

Asparagus Risotto

1−1/2 pounds asparagus
5 cups (about) canned low−salt chicken broth
1 cup water
1 tablespoon butter
1 large onion, chopped
2 cups arborio rice or medium−grain white rice
1/2 cup dry white wine
2 teaspoons chopped fresh rosemary
1 cup freshly grated Parmesan cheese
1/4 cup whipping cream
Fresh rosemary sprigs (optional)

Trim tough ends from asparagus; discard. Cut off asparagus tips and reserve.
Cut stalks into 3/4−inch−long pieces. Place 2/3 of stalk pieces, 1 cup broth and 1 cup water in blender.
Puree until smooth. Set aside. Melt butter in heavy large saucepan over medium heat.
Add onion and saute until tender, about 8 minutes.
Add rice and stir 1 minute. Add wine and cook until absorbed, stirring often, about 2 minutes.
Add 1/2 cup broth and chopped rosemary; simmer until liquid is absorbed, stirring often, about 4 minutes.
Continue to cook for 15 minutes, adding more broth by 1/2 cupfuls and allowing liquid to be absorbed before adding more, stirring often.
Add remaining asparagus stalk pieces and reserved asparagus tips and continue cooking until rice is just tender and mixture is creamy, adding broth as needed and stirring often, about 10 minutes longer.
Add reserved asparagus puree and stir until absorbed, about 3 minutes.
Stir in 1/2 cup Parmesan and cream. Season to taste with salt and pepper.
Transfer risotto to bowl. Garnish with rosemary sprigs, if desired.
Serve, passing remaining Parmesan separately.

Editor’s notes & Humour:

Eating Healthy For Vegetarians

The vegetarian way of eating can be a very healthy style of eating. The rules still apply with healthy eating, although you should add variety, balance, and moderation.

A vegetarian is someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat. For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan on the other hand, will avoid all food that has any trace of animal origin.

Because they don't eat meet, vegetarians will often wonder how they'll get enough protein. Although you may not realize it, the average American actually consumes more protein than he actually needs. For the lacto-ovo vegetarian, dairy products are an excellent source of protein. Vegans on the other hand, get their protein from nuts, seeds, and soy products.

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, soy, kidney, and many more. Some of them you are already familiar, such as kidney beans in chilli, refried beans in Mexican dishes, red beans and rice, and pinto beans.

Although some beans taste good as they are, others are available with different flavours to help enhance their taste. Nuts are high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. By having one cup of cooked beans, you'll get the same amount of protein as eating two ounces of meat!

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. To have an adequate intake of B12, vegans should regularly consume vitamin B12 supplements or foods, which contain vitamin B12, such as soy products or milk.

For calcium, vegans can rely on orange juice or soy milk, as they are fortified with calcium. Beans and leafy green vegetables will also contain some calcium as well.

Although all types of vegetarians rely on simple food groups, controlling your vitamins and calcium intake is something you should always do. This is very important for eating healthy, as well as staying healthy.

If you control what you eat, you'll have many years of healthy eating ahead of you.

TIME GETS BETTER WITH AGE - THE THINGS I'VE LEARNED Read it through to the end, it gets better as you go!

I've learned that I like my teacher because she cries when we sings "Silent Night". - Age 5

I've learned that our dog doesn't want to eat my broccoli either. - Age 7

I've learned that when I wave to people in the country, they stop what they are doing and wave back. - Age 9

I've learned that just when I get my room the way I like it, Mom makes me clean it up again. - Age 12

I've learned that if you want to cheer yourself up, you should try cheering someone else up. - Age 14

I've learned that although it's hard to admit it, I'm secretly glad my parents are strict with me. - Age 15

I've learned that silent company is often more healing than words of advice. - Age 24

I've learned that brushing my child's hair is one of life's great pleasures. - Age 26

I've learned that wherever I go, the world's worst drivers have followed me there. - Age 29

I've learned that if someone says something unkind about me, I must live so that no one will believe it. - Age 30

I've learned that there are people who love you dearly but just don't know how to show it. - Age 42

I've learned that you can make some one's day by simply sending them a little note. - Age 44

I've learned that the greater a person's sense of guilt, the greater his or her need to cast blame on others. - Age 46

I've learned that children and grandparents are natural allies. - Age 47

I've learned that no matter what happens, or how bad it seems today, life does go on, and it will be better tomorrow. - Age 48

I've learned that singing "Amazing Grace" can lift my spirits for hours. - Age 49

I've learned that motel mattresses are better on the side away from the phone. - Age 50

I've learned that you can tell a lot about a man by the way he handles these three things: a rainy day, lost luggage, and tangled Christmas tree lights. - Age 51

I've learned that keeping a vegetable garden is worth a medicine cabinet full of pills. - Age 52

I've learned that regardless of your relationship with your parents, you miss them terribly after they die. - Age 53

I've learned that making a living is not the same thing as making a life. - Age 58

I've learned that if you want to do something positive for your children, work to improve your marriage. - Age 61

I've learned that life sometimes gives you a second chance. - Age 62

I've learned that you shouldn't go through life with a catchers mitt on both hands. You need to be able to throw something back. - Age 64

I've learned that if you pursue happiness, it will elude you. But if you focus on your family, the needs of others, your work, meeting new people, and doing the very best you can, happiness will find you. - Age 65

I've learned that whenever I decide something with kindness, I usually make the right decision. - Age 66

I've learned that everyone can use a prayer. - Age 72

I've learned that even when I have pains, I don't have to be one. - Age 82

I've learned that every day you should reach out and touch someone. People love that human touch-holding hands, a warm hug, or just a friendly pat on the back. - Age 90

I've learned that I still have a lot to learn. - Age 92

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Thank you for joining us this month, I hope that you have found some extra motivation and inspiration to achieve lifetime optimal health!

To update yourself on our new resources and lifetime optimal health strategies visit our Optimal Health & Body Ideal Weight site

Your Editor,
Kevin Butters
www.beautiful-body-ideal-weight.com