Sunset on Blogger...

Thank you for following me on Blogger. This was a really great way to get my feel wet, with your snazzy can-do format to get started super fast! But, alas, it is time to move on to a new blogging platform, where my readers can interact with me more easily.
I'd be totally tickled if you would all follow me & say hi at my new home at Wordpress...took a little extra studying to learn how to navigate it, but I am happy to say I am on live!
Soooo, just click on over at www.bewellbungalow@wordpress.com

Try This For Valentine's Day...

Is it just me, or did 2012 start fast & furious? I mean, I didn't even get to wish you all a proper Happy New Year before January escaped me & we are facing Valentine's Day! And now that holiday travel is but a happy memory, the Christmas decorations are tucked away, the kiddos are full-swing back in school, our new floors are beautifully installed & I am getting an idea how I am possibly going to be President of National Charity League of Ventura County, I am also taking those pesky New Year's Resolutions off the back burner and into the frying pan! Actually, I prefer not to think of them as Official Resolutions in any shape or form, but moreover as Life Intentions and things I'd just love to be, even just a little bit...

True life is lived when tiny changes occur.

-Leo Tolstoy

New Year, New You...

A lot of people begin the New Year by making resolutions. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?
Here are some ways you can make your intentions a reality this year:

1.     Write down your intentions and keep them in a visible place

2.     Get to the source of whatever is keeping you in a rut.

3.     Be clear about what your life would look like once you achieve your goal.

4.     Share your resolutions with friends and family. .

5.     Reward yourself with every little accomplishment.

*Here's a super simple little recipe your tummy will love too...

Lori's Hot Bowl:

We were looking for a quick, easy lunch this Saturday afternoon & this is a picture of what we ending up having. It is a yummy mix of things I found in my frigo; I bet you have many of these things too, so give it a try & give it your own twist...A scoop each of quinoa, black beans, grilled chicken breast, sauteed veggies & mango salsa. Sprinkled with toasted sesame oil & Braggs Amino Acids.

Happy 2012 & Happy Valentine's Day!!!

Be sure to laugh a lot, give warm hugs & love yourself more!

The Holidays Call For Extreme Self-Care!

Top Picks For A Healthy Holiday Season:

It's All About Extreme Self-Care!

The hectic holidays don't have to be a disaster to your health & fitness routine. In fact, the average American only gains a few pounds between Thanksgiving & New Years. So relax, with a little planning, you can start 2012 healthier than ever. Here are a few easy to follow strategies to look & feel your best this holiday season:

1.    Enjoy your favorite traditional meals & treats...in moderation. Those pesky calories better be worth every bite, so be sure you absolutely love everything you choose to put on your mouth. Don't worry about hurting other people's feelings; instead, kindly stand up for yourself & don't feel obligated to eat everything at the party.  You may also consider bringing your own special treats, so you can indulge without having to worry if all that sugar or butter will end up on your hips. By keeping your eye on your health goals, extreme self-care can be contagious to others as well. What better gift to offer loved ones than the gift wellness rubbing off on those you love?

2.    Don't skip meals! Be sure to eat breakfast and have those moderate snacks to stave off hunger pangs hitting later when the table is overflowing with dangerous temptations. If you start your day with a healthy mix of lean protein & complex carbohydrates, you will be more inclined to make the right choices as the day wears on. Keep your energy flowing and your blood sugar nice & level with light bites between meals as well. Try some fruit & low-fat string cheese or an apple with a tablespoon of nut butter to keep your engine running cleanly.

3.    Keep up with your workouts & keep your metabolism blazing. Exercise will lighten your step, make you feel more vital, sleep better & give you more energy. Be certain  not to lose all that hard-earned progress by scheduling your regular workouts on your calendar. That is right, write it ink! Sneak workouts into your day as well, even if it means parking further away from your destination, opting for the stairs, or walking around the mall a few extra times to get your 10,000 steps. Take exercise bands on the road & try some squats, crunches & biceps curls/triceps kick-backs in your hotel. Make this the year that you don't let your fitness routine slip over the holiday season. You will be so glad you did.

4.    Try wearing your favorite fitted clothes to remind you of how hard you've worked. For instance, by not wearing loose pants, there is not as much wiggle room to over-indulge without even realizing it. It will feel better to avoid feeling stuffed & you will not be as scared to step on that scale in the New Year.

5.    Remember that there is more to life than food! Be sure to enjoy time with those you love. When surrounded by family & friends that you love and that love you dearly as well, you will feel happiness & support. Likewise, minimize time, or have a plan, when paired with those that don't support you being your best. Health & extreme self-care will give you more happiness than egg nog or any cheese log ever can.

Happy & Healthy Holidays To Everyone...Be Well!

Lori



Nutritional Challenges To Today's Children...

We need to have a plan!

Today's families are busier than ever. Multiple careers, hectic extracurricular activities & the explosion of modern media have taken their toll on not only our time, but on our children's health as well. Annually, rates of childhood obesity continue to rise, leading to an inevitable rise in childhood Type 2 Diabetes. Tragically, unless things change, this will be the first generation on record whose lifespans will not surpass their parents'.

With families buzzing around a mile a moment, parents are challenged not only to shop for, but to also find the time to prepare healthy meals at home. It is no wonder that many families find themselves in the drive-thru lane on the way home from work or sports practice. Another problem we currently face is that fast food companies are taking advantage of the pinch our economy has placed ton American families. With tempting low prices & large portions, the perception of value has the drive-thru lane more packed than ever. Unfortunately, this mistaken value has long-lasting negative consequences on both our health and our health care system.

Children need to go outside & get dirty

On average, today's kids spend several hours a daily on various electronic media. Whether parked in front of the television, game console or computer, kids aren't getting enough exercise while their lives are becoming increasingly sedentary. This situation not only has the social skills of today's youth shrinking, but their waistlines simultaneously expanding. This combination of consuming large portions of processed foods and not getting enough movement in their daily lives is a perfect storm for chronic disease before they even reach adulthood.

The final blow to the health and well-being of today's children is sadly found in the cafeteria of our schools. Serving up mystery meat, fried food and junk food, their dispensers are also full of soda. Soda alone counts for far too many empty, sugar-laden calories that set kids up for blood sugar spikes and uneven blood sugar levels.

Fortunately, there are several measures families can take to combat the health challenges facing their children. First, an important step is to avoid processed foods. Natural foods such as fruits and vegetables, whole grains, lean proteins and healthy plant-based fats provide clean fuel and are vital for kids of all ages. It doesn't take long to re-train our taste buds, and before long junk food just doesn't taste as appealing. Second, more physical movement not only burns calories, but also increases concentration during school and better sleep patterns. If families could encourage kids to spend more time playing outside and less time in front of the TV and on electronic games, kids would get the added benefit of connecting within their communities while getting healthy at the same time. Next, there are strategies families can take to make cooking at home easier and more fun. Cooking with the kids, and cooking once to eat twice are not only time effective, but build in quality family time. Finally, as families insist that their schools offer healthier options, the more that school systems will realize changes need to be made. Schools must do their part by removing sodas from vending machines and adding whole food options to cafeterias. Even better, schools can participate in Farm To Table programs or take the initiative to create school gardens, and a place that will help kids learn about growing good food, clean fun and better health.

Strengths & Weaknesses of the new ChooseMyPlate...

Earlier this year the USDA introduced a new food model so Americans could better understand what we need to eat for health and prevention. The model shifted away from the reigning My Pyramid, to a simple round plate. Fashioned with vividly colored geometric shapes, the new ChooseMyPlate approach is a move in the right direction, though there are definitely some chips in the china that need to be fixed.

Out with the old...

Visually, ChooseMyPlate is much easier to follow. The size of the shapes directly correspond to the proportions we should build on our plates. The green vegetables are the largest graphic on the plate, a welcome change symbolizing the importance of granting vegetables the bulk of our plates. The orange grains group is the next most prominent, followed by the red fruit and the blue dairy groups.

ChooseMyPlate.gov offers more helpful nutrition and lifestyle information on subsequent pages, called “Selected Messages”. One suggested welcome sight is that we drink more water, instead of soda or juice. It is also refreshing to see issues such as monitoring sodium content and portion control are highlighted. I was particularly happy to see encouragement towards eating across the rainbow of fruits & veggies in order to get all the vitamins & minerals we need to attain our best health and prevent disease.

In with the new!

However, one big chip on the plate is that there is simply not enough information. While the Selected Messages on the government website do offer more pertinent details, it is doubtful that most people will seek out this information while surfing the Internet, let alone notice it is even there.

Another huge crack is the missing guidelines in regard to proper portion sizes. While the plate pictures proportions, it does not give specific portions. For instance, we can eyeball a 4 ounce protein serving by using our palm as a template. Or, our pinkie finger is the perfect ounce of cheese or peanut butter. With the issue of obesity looming as one of the largest health concerns in the US, knowing portion size and proper caloric allowances is an urgent need for most Americans.

Yet another weakness in the plate is that the fruit serving does not differentiate between whole fruit & fruit juice, which makes a huge difference when trying to prevent and treat diabetes & weight control. Also unclear is that we need to include Omega 3 fish such as salmon to our meat servings for maximum heart health.

Keeping in mind the importance of lifestyle to our overall health and well-being, the opportunity to include a visual, highlighting the importance of regular exercise and sufficient sleep in our wellness programs could be considered. Another valuable addition would be the different caloric and nutrient requirements for growing children, pregnant women, athletes and the elderly.

The changes made on the USDA’s new ChooseMyPlate food guide are simple to follow, but may be too vague to make the strides needed for Americans to avoid obesity, heart disease and diabetes. The new guidelines are helpful if the consumer seeks out more information in the Selected Messages. As with most things in life, rewards correspond to the amount of effort we put into things, and our health is no different

Super Amazing Food #1

Quinoa...

Don't worry about the pronunciation, "key-nwah", just read on for some great reasons you should put this ancient Incan superfood on your list of grocery staples today!

One of nature's most perfect foods :)

1. Rich in amino acids- that means this tasty powerhouse is loaded with protein, the macro-nutrient building block of our bodies.
2. Relative to leafy-green vegetables like spinach & Swiss Chard- a great source of phyto-nutrients, with many protective anti-oxidants for cancer, diabetes & heart disease prevention.
3. These fluffy & nutty little grains are tasty as all get-out...I rarely recommend anything that isn't totally yummy!

*See for yourself just some of the amazing nutrients in these little wonders, & they're low-cal too!

Love that nerdy science stuff!

Basic Quinoa Recipe...
Couldn't be easier! I recommend rinsing briefly, then the ratio is 1 part quinoa+ 2 parts liquid (water, broth, almond milk, etc.). Bring mixture to a low boil, cover & simmer for 30 minutes...Voila!


*There's lots you can do with this wonder-grain...

1. Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions, tomatoes &  coriander. Season to taste and enjoy this south-of-the-border inspired salad.

2. Add nuts and fruits to cooked quinoa and serve as breakfast porridge.
 
3. Add quinoa to your favorite vegetable soups.

4. Ground quinoa flour can be added to cookie or muffin recipes.


Yummy Warm Breakfast Porridge...

• 1 cup cooked quinoa
• 1/4 teaspoon ground cinnamon
• 1- 1&1/2 cups almond milk
• 1-2 tablespoons brown sugar, honey, maple syrup or agave nectar
• 1 teaspoon vanilla extract (optional)
• Top with nuts, fruit, cacao nibs, ground hemp seeds, flax seeds, bee pollen, etc, etc...just follow however you feel!

 

Breakfast for lunch today!

*Make a big pot of quinoa at the start of the week & have fun with these easy creations. Big time savers & super healthy, my favorite combo!

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Never Too Old For Slumber Parties!

Sea-Gals: Me, Denise, Mary, Robin & Mel
We are missing Sue!

One of the beauties of Facebook is that old friends can re-connect and stay connected via social media. This is how a group of Cali girls that I grew up with was able to get together for a few days along the Central Coast for a memorable Slumber Party. You know I am all about nutrition; one thing I study about at IIN is how relationships and other lifestyle elements fortify us every bit as much as the food we enjoy.

I've known Denise the longest, since third grade & Brownies at Paradise Canyon Elementary. She is not only beautiful & funny as ever, but a wonderful hostess, inviting us up, down & across to her lovely home, just a stone's throw from Morro Bay. A special thanks to her family too for graciously camping all weekend so our gaggle of girls could over run their cozy home.

I met Mel, Mary & Robin at Foothill Intermediate School, and along with Denise, we all moved on to La Canada High School. I hadn't seen them in way too many years, but was happy about how great everyone looked & how easy it was to pick up where we left off, as we recalled things from what we went through growing up together, to where our lives are at now. We even got paid a special visit from Spike, whom we agree is the glue of the class of '82. Bearing a basket of incredible local wines, kale for yummy chips & enough coffee for an army, he also came armed with the Omega, our senior class yearbook. From Punks to Preppies, what a blast! Although times have changed, we all agree that what it was like to navigate the highs & lows of adolescence then, isn't all that different than what our kids are going through now. This reminder couldn't have come at a better time for me, with a daughter about to start high school in 2 weeks!

I returned home with such a warm smile, as nothing feeds the soul like an overdue walk down memory lane.