My Life in WordsHi, I am Charlene Ryan, Fitness and nutrition geek.
I love to feel strong and eat healthy. My blog will reflect this as will as my relationship with God. |
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My Life in WordsHi, I am Charlene Ryan, Fitness and nutrition geek.
I love to feel strong and eat healthy. My blog will reflect this as will as my relationship with God. |
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Here's something I had to share with my readers. I know so many of you suffer from seasonal allergies.You may or may not know that the foods we eat directly affect how our bodies respond to allergens. You can incorporate extra vitamin C, foods with quercetin (or supplement), nettle leaf, and cleansing beverages such as this one:
*Ginger Lemon Cleanse for Allergies 15 minutes prep time | Makes 2 servings Feel better fast Makes: 2 large servings Juice:
DIRECTIONS: Juice the ginger, carrots, lemon, and apple. Enjoy! From Healthy Healing*
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And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food. Genesis 1:29 "
Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect. Romans 12:2 These two verses came to me today as I was reflecting on what God has instructed us to do and what He has provided for us bountifully. We are to renew our minds daily. That means replacing our thoughts with God's thoughts. We obtain His thoughts by reading His Word and getting it into us so much so that we know when a non-God thought pops in. Renew your mind daily. Part of this world's ways is to reel you in to its belief systems. Remember that satan is the ruler of the earth, so whatever is not of God is rooted in the enemy's schemes to get you to doubt, fear and fall into lies every where you turn. The battle of the mind to do what is right constantly can be overwhelming especially for someone with addictions. Think about food addictions and obesity. This is all fear based addictions. People worry about not getting enough or missing out on something. This is of the enemy. If I might bring up another scripture for this situation. It is Ephesians 6:10-18 Finally, be strong in the Lord and in the strength of his might. 11 Put on the whole armor of God, that you may be able to stand against the schemes of the devil. 12 we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil n the heavenly places. 13 Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm. 14 Stand therefore, having fastened on the belt of truth, and having put on the breastplate of righteousness, 15 and,as shoes for your feet, having put on the readiness given by the gospel of peace. 16 In all circumstances take up the shield of faith, with which you can extinguish all the flaming darts of the evil one; 17 and take the helmet of salvation, and the sword of the Spirit, which is the word of God, 18 praying at all times in the Spirit, with all prayer and supplication. To that end keep alert with all perseverance, making supplication for all the saints. God put multiple kinds of foods on the earth to sustain us, heal us, and nourish us daily. From plant life to animal life, it's ours for the taking. The tainted part of it all is how man has taken food and turned into a money-making endeavor turning food into shelf-stable, preserved, artificial, processed, outright unhealthy end products. I cannot be one to convince a person to eat better. I believe with knowledge from the Word of God, we can gain discipline and right thinking. The blessing on our food, I believe covers all the rest. Even without trying, our foods are contaminated and have lost nutrients due to natural disasters or chemical-disasters. With God's help we can make the best choices possible for our families and ultimately trust God for the rest and the results. His plan to come back for His people who follow His commands, love Him and trust in Him daily still stands. His desire for us to be free from the power of sin and death involves our current life here too. So be free from addictions, lust, and worldy ways and thoughts. We are God's children. If you're reading this and wondering where I am coming from and you have not yet made a decision to live for Christ, there's no better time than now. Don't give the enemy any room to move into your thoughts or your life anymore. He's kept you away too long already. Ask Jesus to be a part of your every day. Accept salvation from His death on the cross. Read John 3:18. and contact me asap and we'll have someone pray with you. Are you pale; do you have that winter look? well, don't forget your vitamin D supplementation. Vitamin D3 significantly helps prevent disease including those involving blood sugar control and immunity and helps facilitate bone mineralization (to prevent softening of the bones).
You can get Vitamin D from salmon mackerel, tuna, eggs, sardines, shiitake mushrooms (less % but still good) Spring and summer are coming when you can let the sun create vitamin D on the surface of your skin. However, if you are someone who avoids the sun, supplementation is essential throughout the year. Just go on out and play for a healthier day. Oh, I've bribed the groundhog to give us an early spring, so you're all set. *The Tolerable Upper Intake Level (UL) for vitamin D is 4000 IU for adults. Given that it is a struggle for many people to reach the 600 IU RDA with foods, it appears very difficult to regularly go above the UL from diet alone. Using our top vitamin D food as an example, you'd have to eat just under 2 pounds of salmon per day to be at the UL. Similarly, you'd have to drink about 10 quarts of milk daily to approximate the UL. Needless to say, most people are not doing either of these things regularly. *see whfoods.com for more info I have a new resource That I want to share. When inquiring about Nature's Promise Foods and whether or not they are GMO, I stumbled upon this site. This should help us be on top of what we put into our bodies. Nature intends health.
Here's the link: http://gmo-awareness.com/shopping-list/gmo-free-brands/ Magnesium; an anti depressant, heart health mineral, muscle relaxer, fatigue fighter, and more...1/5/2014 This is sort of a reblog here, but I feel that it is important to avoid deficiencies that contribute to disease--the kind of diseases that sneak up on a person as they age.
Magnesium may play a role in the prevention and/or treatment of the following health conditions:
Magnesium is a key mineral in human metabolism, and found in small to medium amounts in many of the World's Healthiest Foods. Vegetables (especially green leafy ones), nuts and seeds, and legumes are your best WHFoods sources for magnesium. We like to think of magnesium as the best supporting actor of the mineral kingdom. Like supporting actors in movies, magnesium doesn't get the notoriety of other nutrients like calcium or sodium, but it quietly plays every bit as important a role in human health. In fact, magnesium is necessary for more than 300 chemical reactions in the human body. While magnesium is present in nutritionally important quantities in many of the foods featured on our site, average American diets frequently fail to contain an adequate supply of magnesium. In fact, adults average only 66% of the Daily Value (DV) for magnesium from their food intake (even though they get another 8% from supplements). This average intake level leaves U.S. adults about 100-125 milligrams short in the magnesium department. A likely reason for this deficient magnesium intake is the tendency of American diets to focus predominantly on heavily processed convenience foods at the expense of the green leafy vegetables, nuts and seeds, and legumes that are among our best food sources of the mineral. Increasingly, researchers are becoming aware of a link between poor magnesium nutrition and risks of several important chronic conditions. Role in Health Support Create and Maintain Bone IntegrityAbout 50 to 60% of a person's magnesium is stored in the bone, and as such, it plays a key role in bone metabolism. Researchers have found that even a mild ongoing magnesium deficiency can lead to a significant amount of bone loss. Part of the way that this occurs is that when magnesium intake goes too low, levels of parathyroid hormone go down. This leads to a reduced absorption of calcium in the intestines, as well as increased loss of calcium and magnesium in the urine. A link between adequate magnesium intake and improvements in bone mineral density has been established throughout the life cycle from adolescents all the way to elderly men and women. Researchers have also been able to induce osteoporosis in animal studies through low-magnesium diets&mash;diets that would be similar (at least with respect to %DV intake) to the routine low-grade magnesium-deficient diets humans commonly eat. We do not know yet whether dietary magnesium has the same level of relative importance as vitamin D or calcium in the maintenance of bone. But the existing research, together with the frequency of magnesium-deficient diets, suggests that low magnesium may be an underappreciated contributor to bone loss. Enable Energy Production One critical task performed by our cells is energy production. This task is a complicated one and involves dozens of chemical reactions, all intimately related and flowing in a very special sequence. Unless these chemical reactions can take place in the exact needed order, we don't get the energy production that we need from our cells. Within this energy production sequence, magnesium plays an important role. Many of the chemical reactions cannot take place unless magnesium is present as "co-factor" for the enzymes that allow energy production to occur. Enzymes are protein molecules that make it easier for chemical reactions to occur throughout the body, including chemical reactions related to energy production. Co-factors are nutrients that must be coupled together with enzymes in order for those enzymes to function. Based on its role in energy production within our cells, low magnesium levels can be one of the potential contributory factors causing fatigue. Because magnesium deficiency is hard to test via blood work or equivalent laboratory testing, it is not clear what percentage fatigue symptoms are caused or contributed to by magnesium. However, if you look at changes in fatigue symptoms from studies in which participants were given magnesium supplements at levels at least as high as the Recommended Dietary Allowance (RDA) and you couple these study results with information we already know about low intake of magnesium by the average U.S. adult you can draw a conclusion that low dietary intake of magnesium increases our risk of fatigue. Maintain Nervous System Balance Receptors are special molecules along our cell membranes that help chemical messages enter and leave our cells. All of the cells in our body have membrane receptors. Among the best studied are receptors found along the membranes of our brain cells. One of these brain cell receptors is referred to as the NMDA receptor. (NMDA stands for N-methyl-d-aspartate.) The NMDA receptor is noted for being the site where some anesthetics and recreational drugs affect our brain function. Magnesium plays a key role in the activity of our NMDA receptors. Research studies have shown that when magnesium in our diet is low, we have increased risk of depression, and this increased risk is likely related to problems with our NMDA receptors. A long history of published evidence demonstrating that treatment with magnesium can have anti-depressant effect — this was first published in 1921 — suggests that low magnesium can actually cause depression. Better Control of Inflammation A diet low in magnesium has been linked to unwanted increases in the inflammatory process. While some amount of inflammation is necessary to support normal immune function and tissue repair after injury, chronic and low-grade inflammation has increasingly been tied to increased risk of heart disease, obesity, and diabetes. Restoring magnesium levels to recommended intakes has led to normalization of inflammation in clinical trial settings. For example, one large clinical trial found that a Nordic diet strategy — a diet rich in fish, whole grains, and vegetables as sources of magnesium — led to a suppression of the important inflammatory trigger interleukin-1. Better Control of Blood Sugar Magnesium is a co-factor for over 100 enzymes involved in the control of blood sugar and glucose metabolism. As such, low magnesium status would be expected to have wide-ranging adverse effects on blood sugar control. Researchers have been able both to demonstrate worsening blood sugar control in individuals with low magnesium status and improvements in blood sugar when these low levels begin to normalize. We address this subject in more detail in the section entitled Factors that Affect Function. Summary of Food Sources While there are few food sources that are strikingly high in magnesium content, a large number of foods contain relevant amounts of this important mineral. In fact, almost half of our World's Healthiest Foods are rated as good, very good, or excellent sources of magnesium. Only two of our WHFoods qualify as an excellent source of magnesium - spinach and Swiss chard. But joining them as very good sources are four additional vegetables (collard greens, turnip greens, mustard greens, and green beans) plus sea vegetables. *The top 20 for magnesium also include numerous legumes, nuts, and seeds. Top legumes for magnesium are navy beans, tempeh (fermented soybeans), pinto beans, lima beans, and kidney beans. The top nuts and seeds for magnesium are pumpkin seeds, sesame seeds, sunflower seeds, cashews, and almonds. Halibut is a fish that makes it into our top 10 magnesium foods, as is the sweetener blackstrap molasses. Among our grains, spelt, buckwheat, brown rice, quinoa, and millet also rank in our top 25 magnesium foods. Although watermelon would be an exception here, you typically wouldn't turn to fruits for your magnesium, nor dairy products nor meats. Within the legume category, we'd like to mention one special soybean-based product that can be significantly higher in magnesium. When soybeans are made into tofu, one specific form of tofu—usually called "nigari tofu" or "tofu prepared from nigari flakes"—typically contains higher amounts of magnesium that other forms of tofu. That's because magnesium chloride is usually used as a coagulant to curdle the soy milk in this form of tofu. *see more nutrient facts, how magnesium and blood sugar are a synergistic relationship, more detailed info on food sources ( a chart), and a long list of references at http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75 Start off your new year with some great new habits at breakfast time.
Click on the link below and you'll be taken to the store or click above right. THE OPTIMUM YOU STORE I don't like to get hung up on things so much that it consumes all my time and effort, but i do like to be educated so I can make good decisions for my and my family's health. Avoiding GMO products can prevent disorders and diseases, just as avoiding processed foods can help prevent disease. Fortunately, If you already eat organic foods and avoid the "big" companies like General Mills, Post, Lean Cuisine and Boca, you are already doing yourself a favor. Check out the link below and get a visual of the companies to support and those to thwart! Print the list if you want and take it with you to the store until you become familiar with it all.http://chiro.org/nutrition/FULL/Avoid_GMOs.shtml
Also visit the GMO project to see all the verified non-GMO manufacturers involved: http://chiro.org/nutrition/FULL/Avoid_GMOs.shtml To keep the blood pressure low with age and to minimize the atherosclerotic process, we need to do the following:
Use kelp for a salt substitute because it has less sodium and contains many important minerals the body ca use. Avoid homogenized dairy; homogenization is the process of converting milk fat into small globules; this process can interfere with the body's ability to digest and utilize the fat. Higher fat levels in milk may increase cholesterol and blood triglyceride levels which can increase atherosclerosis and may create more long term problems with hypertension and other cardiovascular diseases. Eat unsalted sunflower seeds as snacks because they have a lot of potassium and are very low in sodium ( a much needed ratio in today's diets). 1 cup contains 1,300 mg of potassium and only 4 mg sodium. You can easily add these seeds to salads, muffins, cereal, granola, and even smoothies. Consume plenty of garlic in your diet. It is considered the "king of herbs" and is used a medicine for many ailments; from treating and preventing cold and flu to reducing blood pressure and preventing cardiovascular disease risk. Furthemore, It has antibiotic properties and can treat parasites and prevent infection. Sulfur in garlic and onions helps the body eliminate toxins from the blood, lymph, and body. Important to note: Vegetarian diets have a lot less incidence of Cardiovascular disease. Dehydration is linked to arthritis, back pain, chronic fatigue syndrome, cataracts, colitis, depression, heart burn, high blood pressure, high cholesterol, kidney stones, lupus, migraine, multiple sclerosis, and muscular dystrophy. (note caffeine and sugary drinks draw water from the body and do not hydrate) *reference Staying Healthy with Nutrition, Elson, Haas, MD, 2006 We must do God's Word: hear it, speak it, live it and we must care for what God made, meaning us--the dwelling place for the Holy Spirit. God promises us abundant life, whereas the enemy comes only to steal, kill and destroy. To be a Christian means to accept the Lord into our lives, do His will (The Word of God) only and then His promises will come to pass in our lives and we will have eternal life.
John 10:10 The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly. Proverbs 3:7-8 Be not wise in your own eyes; fear the Lord, and turn away from evil. It will be healing to your flesh and refreshment to your bones.Proverbs 4:20-22 My son, be attentive to my words; incline your ear to my sayings. Let them not escape from your sight; keep them within your heart. For they are life to those who find them, and healing to all their flesh. 1 Corinthians 3:17 If anyone destroys God's temple, God will destroy him. For God's temple is holy, and you are that temple. 1 Corinthians 6:19-20 Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body. Proverbs 17:22 A joyful heart is good medicine, but a crushed spirit dries up the bones. These are simple ways to avoid it, but if you have a lifestyle that invites it, you may have to make some changes for your health's sake.
1.Avoid stress and get lots of sleep every night 2.Drink plenty of water each day 3.Avoid excess added sugars; switch to stevia during flu season if necessary. Avoid processed foods. 4.Get plenty of antioxidants through food and drinks: colorful fruits and veggies, green tea, oolong tea 5.Steer clear of sick people and when this is tough, wash your hands a lot! 6.Supplement with garlic and eat fresh raw garlic each day. I like it in homemade salad dressings. Bruchetta is also a good way to get it. Onions also prevent colds. 7.Olive leaf is important in virus prevention. Take it when you feel threatened by sickness. 8.Extra vitamin C can't hurt; cells which are flooded with C, can't contain a virus. I recommend vitamin C powder. Put one scoop in your water each day--this should be 500- 1000 mg at two times per day. 9. Zinc is also a preventative. Take up to 50 mg per day when you start to feel sick (such as a scratchy throat) |
View my Word Press BLOG:Fit, Healthy, Happy Home Charlene RyanPreventative Health Author and recipe developer. Archives
January 2018
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