A Healthier You

by Jen Brinsmade

God has given each of us just one body for this
life.  We all realize the importance of
taking care of our bodies but often times make poor choices that keep optimal
health in the distance.

Did you know that every 30 days our blood cells are renewed? Every 3 months 60%-90% of our body’s cells are replaced and built from the food that we eat.  It stands to reason that the healthier we eat, the greater our chances for healthier bodies.  Unfortunately, many of us make choices that are so far from real food.  We enter the grocery store and are faced with foods that are stripped of their natural goodness, are filled with man-made color, taste and nutrients and many that can last on the shelves for months.  So what are we to do?

I believe that if most of our choices are from “clean foods” which are minimally processed, our bodies will get maximum nutrition and will function more efficiently.

Last month Laine wrote about the importance of adding fruit to your diet. This month consider the vegetable family which has the most diversity and the largest range of health benefits. Below is the vegetable family divided into groups.  If you consume a variety of veggies then you will be getting a healthy combination of nutrients.

Dark Leafy Greens- Loaded with vit.C & E, rich in calcium, chlorophyll & iron greens are the most beneficial to our health and not eaten enough by Americans.  Greens lift our mood, heal our organs & counteract the damage that stress causes our bodies. Try kale, spinach, mustard greens, dandelion greens, collards, watercress and romaine lettuce.

Add greens to your diet daily.  One of the easiest ways to add lots of greens are green smoothies.

Kale, Blueberry, Banana
Smoothie (makes2-3 servings)

2 bananas

2 T hulled hemp seed (superfood that is a great source of protein and Omega 3 & 6)

1 c frozen blueberries

2 ½ cups purified water

5 leaves of kale

Put all ingredients in a high powered blender & blend until smooth

*Can be kept in fridge up to 12 hrs.

Cruciferous Vegetables- Packed with antioxidants & cancer preventing nutrients, these veggies also dissolve fats to help eliminate toxins.  Try: broccoli, cauliflower, brussel sprouts, cabbages, bok choy, daikon, red & watermelon radishes

Roots & Tubers- Provide beta carotene, vit. A, minerals, fiber & antioxidants and a natural sweetness to our plates. Try: Sweet potato, parsnips, turnips, beets, rutabagas, ginger, burdock & lotus root   Also closely related: carrots, celery, fennel & celeriac

• Think you don’t like beets, try roasting them. Roasting brings the natural sugars out of
  the beet. Yum! http://whatscookingamerica.net/vegetables/ovenroastedbeets.htm

Bulbs- Heart healthy & known for their ability to dissolve fats & excess mucus Try:
garlic (known for its anti-inflammatory, anti-bacterial & anti-viral properties) leeks, onions, shallots & scallions

Squash- Blood alkalizing properties Try: butternut, acorn, pumpkin, dumpling & buttercup

• Roasted Butternut Squash & Shallot soup- www.myrecipes.com/recipe/roasted-butternut-squash-shallot-soup

Herbs- Herbs have been known to heal illness, cleanse the blood & raise your spirit not
to mention enhance the flavor of your food. Try: basil, oregano, thyme,
tarragon, turmeric, cumin, dill etc. Experiment with flavors to add interesting tastes to the foods you eat.

Sea Vegetables- Offer  loads of easily absorbable iron, calcium, vit. B, vit. A, potassium, magnesium, phosphorous,
iodine, zinc, selenium & copper.
These vegetables are highly alkaline forming, they help to reduce tumors & bind to heavy metals to help remove them from our bodies.  Try: nori, kelp, wakame, arame, dulse

I hope that you are encouraged to add more vegetables to your diet.  Try a new vegetable each week. Your body will thank you for it.

To your health, Jen Brinsmade (silver table)

 

 

 

 

 

 

Back to the Basics

It’s a New Year.  With that brings change, resolutions, etc.
For most individuals, a new diet, a new exercise routine and many other
goals related to health and fitness are right up there.  Well, for the next 12 months Jen and I hope to provide you with Basic tools that will help you adopt a lifestyle change for you and your family.  We believe there is no quick fix, no special diet or pill.
We believe with God’s grace and forgiveness to yourself, there CAN be a
continuous healthy journey – just as you build your relationship with God.  Each month we want to help you build a healthy relationship with food and fitness.
There is no one package that works for everyone.  God made us all different shapes and sizes
for his purpose and reason.

Jen and I would like to provide you with simple steps to make a permanent change.  Nutrition and
Fitness can be extremely overwhelming; there are so many pressures from our
society, the media, magazines, etc.  Our goal for you is to make your journey with us SIMPLE.  This month let’s begin with 2 simple steps.   Are you ready?

Step 1:

Make a mental picture of your plate. Got it?  Now imagine that same plate with more FRUIT on it. To keep things simple, that’s the only aspect we’re asking you to change.   Please visit the following website www.choosemyplate.com  for valuable information on Fruits.

Remember we are not here to measure, weigh or calculate.
This needs to remain simple or we are going to lose you. However, the following chart can help regarding what a serving size looks like.  This is a great chart to print out and put on your fridge.   Continue to take a snap shot when you are preparing  a plate and have fun with it!  Get the kids in involved.

http://www.choosemyplate.gov/food-groups/fruits.html

STEP 2:

Water

eau (French), acqua (Italian), agua (Spanish, Portuguese),
wasser (German), water (Dutch) mizu (Japanese), apa (Romanian)……………I
think you get the point.

Increase your water intake.  Water is your body’s principal chemical
component and makes up about 60 percent of your body weight. Every system in
your body depends on water.  For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for the proper functioning of ear, nose and throat tissues.

Everyone has heard the advice, “Drink eight 8-ounce glasses of water a day.”  That’s about 1.9 liters, which isn’t that different from the Institute of Medicine recommendations.  Although the “8 by 8″ rule isn’t supported by hard evidence, it remains popular because it’s easy to remember. Just keep in mind that the rule should be reframed as: “Drink at least eight 8-ounce glasses of fluid a day,” because all fluids count toward the daily total.

So there you have it.  TWO simple steps to get you started in making
a lifestyle change.

If this month’s topic was simple for you, congratulate yourself and keep it up.  If this month’s topic is new to you, no worries, change is hard.  It’s not meant to be easy.  In the end, it will bring healthy results and you will begin to feel good about your choices.

Stay tuned for next month as Jen will talk about Alkaline
Foods with an emphasis on greens and raw foods.

 

Mayo Clinic Staff (n.d)
Water: How much should you
drink every day?  Retrieved from

http://www.mayoclinic.com/health/water/NU00283

 

In him,

Laine Tvrdik & Jen Brinsmade

Philippians 4:13 – I can do all things
through Christ who strengthens me