All posts tagged 'nutrition'
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Posted @ 12/17/2012 1:40 PM By Terri Wiebold
Since I am anticipating the start of 2013, I could not help but begin looking for new, healthy recipes, especially ones that will be easy to store and have on hand for the week. Two clients shared this recipe with me. I tried this Detox Salad, and I loved it with the recommended dressing.
This salad contains a powerhouse of nutrients. I could not begin to figure out all the nutrients this salad contains in just one cup/serving. Of course, I recommend using all organic ingredients for the highest nutritional concentration of good, clean food. It does take a little work to prepare, and having a food processor makes it much easier than doing all the chopping by hand. This delicious, nutritious salad is definitely worth the work!
Initially, I made ½ the recipe, and I ate a cup each day for a week. Try it for yourself!
Detox Salad (adapted from Oh She Glows Detox Salad). Makes about 12 cups.
1 Bunch Carrots (approximately ¾ pound of carrots after the greens are removed)
2 Bunches Broccoli
1 Head Cauliflower
3-4 Leaves Kale
Approximately ½ cup fresh parsley (more if you prefer)
½ cup sunflower seeds
½ cup raisins
1 cup currants (Raisins may be substituted if necessary)
Chop all ingredients and combine in a bowl. Or, use a food processor, if you prefer.
Tahini Dressing: mixes well in the food processor
2/3 cup Tahini nut butter
2/3 cup filtered water
½ cup freshly squeezed lemons
1-1.5 teaspoons salt
Enjoy these recipes together on a daily basis, and begin detoxing anytime.
Photo: courtesy doughingrogue.com
Posted @ 9/17/2012 4:44 PM By Terri Wiebold
Most everyone over 25 years of age has probably seen spider veins on some part of their legs. Spider veins are small clusters of veins close to the skin’s surface. They are a dark red or purplish color, and some look worse than others. Spider veins are primarily located in the legs. The wall of these small veins weakens due to weight gain, lack of exercise, pregnancy, and nutritional deficiencies.
Follow these steps to eliminate spider veins!
1) Take a picture of your spider veins. This is especially easy to do with cell phone cameras.
2) Eat ¾ cup of organic blueberries daily. Mix them with yogurt, top your breakfast cereal with the berries, or just eat them out of a dish.
3) As you continue to eat the blueberries, take a monthly picture of your spider veins. You will be amazed as you watch them fade from month to month.
4) Want the spider veins to be gone forever? Keep eating those organic blueberries. Let it become a daily habit, and your legs will look great in shorts next spring or even before!
If you don’t have spider veins, eat your blueberries for the health of it (not to mention the delicious taste)!
Posted @ 12/19/2011 5:16 PM By Terri Wiebold
Tasting delicious food is a great pleasure in life. If the food does not give you a pleasurable taste, then it is not the right food for you. Recognize that your sense of taste is one way your body’s innate intelligence communicates with your conscious self.
Respect your sense of taste. Your body tells you the proper mix of nutrients it needs by giving you pleasure when consuming them.
Several factors can alter your sense of taste. First of all, processed foods contain chemicals that can dull your sense of taste. Not only are these chemicals toxic to your body, they affect your sense of taste for a lengthy amount of time. Stop eating processed foods in order to restore your sense of taste and your body’s proper balance.
Nutritional deficiencies can also alter your sense of taste. Consume a natural, balanced diet of a variety of whole foods, and your sense of taste will return. Toxins in your mouth can also affect how you taste your food. Good oral hygiene ensures that toxins will not hinder your sense of taste.
Posted @ 12/12/2011 5:10 PM By Terri Wiebold
Your sense of smell gives you lots of information about the food you consume. To be in touch with your body’s intelligence, you must respect your sense of smell. By smelling your food, you learn if it is safe to eat, has been contaminated by chemicals, if it is fresh, and if it is suitable for your body’s immediate needs.
If it is something that your body needs at the moment, the food will smell very enticing. If the food is not something that will keep your body in balance, the food will not smell good to you. Enjoy the aromas of your food and feed your body properly!
Unfortunately, in today’s world many people have a damaged sense of smell due to chemicals and synthetic perfumes. Manmade chemicals that block the olfactory receptors in our noses surround us. Once the receptors are blocked, we are unable to smell new substances – even food!
Synthetic perfumes are found in laundry detergents, soaps, cleaning supplies, fragrant candles, air fresheners, and perfumes. To restore your sense of smell, eliminate fragrant chemicals in your living and working environments. With the absence of the chemicals, you will once again have your proper sense of smell, and you’ll be able to rely on your sense of smell to select your proper nutritional needs.
There are several nutritional deficiencies that cause people not to be able to smell. Call Terri to have this evaluated.
Posted @ 12/5/2011 4:59 PM By Terri Wiebold
How do we nourish and feed ourselves properly? Each of us has a unique heredity, anabolic cycle, energy production, autonomic nervous system, acid/alkaline balance, and water and electrolyte balance. All of these factors affect what we need to eat and how our body processes the food.
Luckily, your body has an innate intelligence, and it tells you what it needs to be fed. In order to recognize what your body is communicating, you need to be in touch with your senses.
The first step to properly feeding yourself is listening to your body’s desire. Desire for a certain kind of food is your body’s way of telling you what it needs. Each time you become hungry, stop and ask yourself this question: “What would I desire to eat right now?” Avoid emotional eating of sugar, fat or large portions of food. Resist getting in your body’s way by deciding what you should eat.
Desire is your body’s innate intelligence letting you know what will keep it healthy, happy, and energized. If you eat what your body desires, you will digest the food well, and your body will maintain its state of proper balance.
It is important to avoid processed foods. In today’s world, we are surrounded by processed foods that are addictive. Listening to your body’s desire for food only applies to natural foods. Avoid all processed foods, and your body will only desire natural whole foods.
Posted @ 8/15/2011 10:50 AM By Terri Wiebold
The importance of snacks should not be underestimated. Snacks provide nutritious fuel for after-school activities kids are involved in. Nutritious snacks not only provide extra energy for kids’ high-energy needs, but they also help to maintain blood sugar levels. Healthy snackers make for more energetic and less grumpy kids.
Here are some suggestions for grab-and-go, healthy snacks:
- Apples or carrot sticks with hummus or a nut butter like almond butter
- Graham crackers with a nut butter or plain yogurt
- Air popped popcorn
- Low-fat string cheese
- Plain yogurt with berries or a banana
- Dried fruit
- Frozen Grapes
Here are some suggestions for easy to prepare, healthy snacks:
- Ants on a log: spread peanut butter on celery sticks and top with raisins
- Banana Ice: peel several very ripe bananas, break them into 1-inch pieces and freeze in a plastic bag. Combine a couple pieces of frozen banana with a small amount of water or juice in a blender and serve.
- Ice Pops: freeze fresh, unsweetened juice in ice pop molds or ice cube trays,
- Trail Mix: combine whole-grain toasted oat cereal, chopped walnuts, and dried cranberries.
Posted @ 8/8/2011 10:45 AM By Terri Wiebold
Back to school time is just around the corner! It is an exciting transition for children and families, and there are many changes and adjustments that will occur in our daily lives. We must remember that in order for children to grow up strong and healthy, and in order for children to fulfill their potential in a school environment, they must have proper nutrition.
It is important to start each day with a healthy breakfast. Children’s growing bodies and cognitive development rely on the regular intake of food. By skipping breakfast, kids run the risk of physical, intellectual, and behavioral problems. The short amount of time it takes to prepare and eat a breakfast filled with protein, whole grains, and fresh fruits is an opportunity to start the day well for you and your kids.
Pack a lunch for your kids to take to school, and avoid school cafeteria lunches. Kids, like adults, have many opportunities to eat poorly. We must ensure that our children have a diet full of whole foods – protein, whole grains, fruits, and vegetables – to adequately supply all the nutrients their bodies need. A diet rich in these whole foods allows for proper development and helps to keep children healthy. By packing a lunch, you are able to provide a much more nutritious lunch than they would get at school.
Make an appointment with me to discuss your child’s nutritional needs. Let’s make this school year great by maintaining proper nutrition!
Posted @ 7/18/2011 3:12 PM By Terri Wiebold
With nutritional deficiencies, we can experience mood changes and depression. Don’t be treated for depression without having your nutritional status evaluated!
Certain essential vitamins are not stored for future use in our bodies, particularly when we are under stress. Also, depending upon how we eat, our food sources of these vitamins may not be in the proper forms to prevent deficiencies.
Research has shown that nutrition plays a large role in how our bodies maintain balanced biochemicals, which control brain hormones and neurotransmitters. In other words, our neurotransmitters need proper nutrients to function at an optimal level to prevent mood changes under stress.
Certain vitamins are destroyed by alcohol, refined sugars, and caffeine. Unfortunately, these foods are often the first we eat when we are under stress. More coffee for energy, drinks to relax, and sugar to boost our mood. These are all temporary effects, and these foods ultimately have detrimental effects on our energy level, relaxation, and mood.
It is also important to note that many drugs can contribute to nutritional deficiencies, especially when taken over a long period of time.
Depression is a complex illness with many possible causes and treatments. Call for an appointment to evaluate your entire self in order to heal your entire self.
Posted @ 5/2/2011 2:30 PM By Terri Wiebold
Do you know what you eat and how much you eat every day? I have found it beneficial – and so have many of my clients – to record my daily food intake in a food diary. It is very enlightening to see exactly what was consumed in a day. How do you know where you are going if you don’t know where you are now? The food diary allows us to assess what we are eating in order to recognize the changes we need to make.
The amount of food is as important as the quality of food we eat. We must manage our portion sizes. Reading labels is also important to understand the nutrients we are feeding our bodies. Labels not only list the ingredients, but also the carbohydrates, protein, and kinds of fat that are in each serving size. Until you track this information, you may not be aware of the true amount of carbs, fats, and protein in your food intake. You might be surprised at what you are truly eating!
A client recently shared her computerized food diary with me, and it was great! An easy way to track your food intake is with this informative, fee website: www.myfitnesspal.com. This website has a master list of food, and you can also build your own list if a food item is not already listed. At the end of the day, you simply list your food choices and the site will summarize your total calories, carbs, protein, fats, cholesterol, sodium, sugars, and fiber consumed. You may also add your workout time and type of exercise to calculate the calories burned, which you may compare with your caloric intake.
Try this great tool for a week, and you will notice where your food plan may be out of balance. Bring your food diary to your next appointment, or set up an appointment with me today to review your food intake habits.
Posted @ 8/9/2010 1:37 PM By Terri Wiebold
While I was healing from my accident this summer, my 92-year old mother lost her sight. This has been a major adjustment in her life, especially considering she had done Tai Chi, daily brain exercises on the computer, and her own grocery shopping. This has led me to look (no pun intended) at how I am caring for my eyes, since I plan to live to be a centurion!
We often tend to focus on the symptoms to maintain our health. While it is necessary to treat symptoms, it would be even better if we did not have any symptoms to begin with. Have you considered preventative nutrition for your eyes?
A study by the Harvard School of Public Health examined the diets of 50,000 (yes, 50,000!) nurses. It found that women with the highest beta-carotene and vitamin A intake had a 39% lower risk of developing cataracts severe enough to require surgery.
Our bodies convert beta-carotene to vitamin A, which is then sent to the eyes and converted into a substance called retinol. Retinol is required for the chemical electrical reaction to occur that allows the eyes to see.
In order to get the necessary nutrients, eat carrots (organic are best) and organic foods high in lutein and zeaxamthin (anti-oxidant compounds), found in spinach, apricots, asparagus, broccoli, and all the orange autumn vegetables coming into season now. If you would like an information sheet on Vitamin A, please email me.
All of the anti-oxidants are beneficial to the eyes. Zinc is also essential to eye health because it helps prevent or slow the development of cataracts, and zinc also delays age-related macular degeneration. Zinc is not a maintenance supplement unless it is needed. I test for Zinc deficiencies, so make sure to ask for your Zinc test at your next office visit.
Does your diet consist of all the essential vegetables listed above? If not, then order Optic Plus, a Biotics product that ensures proper nutrition for eye health. See the Biotics web store on my website.
Posted @ 8/2/2010 10:09 PM By Terri Wiebold
Today I was released from the orthopedic surgeon after breaking my back on Memorial Day. Now I am starting physical therapy! I am greatly relieved to be at this part of my recovery, and I am anticipating making great strides with my physical therapist.
As I plan the next steps in my recovery, I realize how time is a whirlwind! The summer seems to have sped by, as most summers do. In our hectic day-to-day lives, we are exposed to an overwhelming amount of information on the Internet. With all the information for us to absorb, I find myself questioning the accuracy and truth of everything I encounter.
“The Wellness Minute” is a trusted, online 3-5 minute weekly e-video that I offer for free! Watching this short e-video each week takes less time than scrolling through your favorite news site, and it is full of accurate information on a variety of health topics that apply to us all. This short video magazine is easy to understand, is archived for easy reference, and comes right to your email every Wednesday.
Look for these topics in the archives of “The Wellness Minute:”
- Should I take a Multi Vitamin?
- Reduce Toxic Overload
- Children: ADHD Research
- Anti Anxiety Stress relief
- Anti Aging
Check out your first video this Wednesday. You may sign up for this free educational service right now by clicking here:
By subscribing to this gift I am offering, you are making an investment of 5 minutes a week to help you stay current on your own health. These videos will help you to make informed decisions when it comes to you and your family’s health.
Posted @ 7/9/2010 10:39 AM By Terri Wiebold
Every day I make connections with people who are constantly amazed by the rapid progress of my recovery. I believe my recovery has been enhanced by my awareness of the bigger picture, investing in my beliefs as a Holistic Health professional, and putting it all into practice in my daily life.
From the moment I heard my back crack and felt the pain, I knew there was a purpose for the accident. Throughout the healing time, I have experienced an ongoing process of self-discovery, an even greater passion for and belief in the work I do, and a sincere hope that my experiences will be able to help others in similar situations that they may encounter.
The practices that have helped me most through my recovery process:
- Keep the big picture in mind! Do not think of yourself as a victim or place blame on others. Negative kinds of consciousness block healing! Accept what has happened and look forward to the process of recovery.
- Look for and accept the support of others. In my case, my husband, family, and friends have been tremendously supportive. Seek support in your family, community, faith, holistic health professionals and medical professionals.
- Embrace a variety of healing methods. In my healing, there were many Reiki distance healing / hands on sessions, and there were invaluable nutritional and supplemental recommendations made by my nutrition mentors, plus the healing thoughts from everyone!
- Take care of your mind, so it can help you to heal your entire self. A strong, healthy mental outlook will enable a faster, more complete recovery. Read positive, fun books and listen to healing music.
- Recognize and trust that your body knows best! Know your body and listen to what it tells you throughout the healing process.
No doubt you have gleaned some insight on the power of holistic health and healing from the retelling of my experience. One of the best first steps in discovering the holistic path to healthy living that is right for you is to setup an appointment for a nutrition evaluation, Reiki or body scan. Appointments can be setup by email or phone. Click here for more information on making an appointment.