Vitamin D

The winter sun is low in the sky here in the northeast.

It stays below the tree line for almost two months before it starts it's climb back up, and the day light hours begin to  increase.

Vitamin D deficiency is common in the northern climates as the main source of this vitamin is delivered to the body by the sun through the skin.

And we keep our skin well covered against the cold during the winter months.

Vitamin D doesn't occur naturally in many foods.  It can be found in fatty fish, egg yolks, mushrooms, and liver.

Dairy, most cereals, and some juices have been fortified with it, but for those who want to obtain this vitamin naturally from the sun it is important to do so with care.

As we know, too much sun comes with it's own risks, and using a high SPF sunscreen can prevent the skin from producing the vitamin.

Short spurts of time, about 15-20 minutes, 3 days a week, should be enough to get what we need according to recent studies. 

Vitamin D works to help calcium be absorbed by our bones.

Bone health is important to help prevent osteoporosis and bone fractures.

Vitamin D also supports the immune and nervous systems.

 Signs of Vitamin D deficiency include: fatigue, bone pain, muscle weakness or aches, and mood changes such as depression.

Supplements are available if the doctor thinks they are necessary, but care needs to be taken to not overdo them. Too much Vitamin D comes with its own host of problems.

What is good to know, though, you cannot get too much Vitamin D from the sun.  

Once again, Mother Nature takes care of us if we pay attention.

 

An Apple a Day

Is there any truth to the old saying: "An apple a day keeps the doctor away"?

Before we get to that answer, let's take a look at the benefits that apples have to offer.

Apples contain the vitamins C & K.

They also contain potassium, copper, and several various antioxidants and flavonoids.

The skin contains soluble fiber which comes with it's own host of benefits.

As a whole, an apple can contribute to heart health, lung health, and bone health.

Along with a diet rich in fruits and vegetables, apples can help lower the risk of stroke, reduce blood pressure, inflammation, and the risk of cancer.

Getting back to the skin, it's the most nutritious part of the apple.

It contains those important antioxidants that fight free radicals which lead to various health problems.

The fiber helps keep the colon healthy.

Apple juice and applesauce are missing this important part of the fruit and they lack the nutritional benefits of the whole apple.

The skin of the Red Delicious contains the most antioxidants of all the different variety of apples.

They're one of my favorites and I have always thought they were very appropriately named.

Crisp and sweet, they are a perfect, portable snack that easily fits into the daily routine.

So back to the question, I did find this piece of information by Harvard Health:

One study done in 2015 found that:  “Evidence does not support that an apple a day keeps the doctor away; however, the small fraction of US adults who eat an apple a day do appear to use fewer prescription medications.”

That's good enough for me - less prescriptions means less health issues and less visits to the doctor.

 

Winter Walking

Tracking the number of steps taken each day has become a habit that I have been trying to keep for the past few years.

Winters in New England haven't always been easy to accomplish this.

And until this year, I honestly didn't give it the effort it deserved.

It's not just the sub freezing temps that keep me indoors, it's the ice and snow which makes it hard to trudge through.

The first storm of the season dumped over thirty inches of snow, so I figured this year was doomed as well.

A couple of above freezing days packed some of it down enough to get my path established again through the yard.

My little four legged companion keeps me company as we make our rounds.

Seeing how happy she is to be out walking is big encouragement to get me out there too.

Twenty minutes is about all her little feet can do in the snow, and she lets me know when we're done.  

And really, that's about enough for me too!

 

Plants Only?

We've been hearing more lately about plant based diets.

It seems there is always a new diet routine that pops up every couple of years that creates a lot of commotion about being the healthiest new lifestyle choice.

Some of them are just craziness and some do have some sensible choices that should be part of a healthy eating plan anyway.

But, plants only?

That means no animal, dairy, eggs, refined sugars, refined grains, and all processed foods.

Plant based foods - vegetables, fruits, seeds, nuts, whole grains, and legumes make up the bulk of the diet.

Certain oils, such as olive and coconut, and certain sweeteners, such as agave and maple syrup are plant based so they are allowed.

The whole idea of this way of eating is to reduce the risks of diabetes, heart disease, obesity, certain cancers, and cognitive decline.

It has also shown benefits to those with inflammation, digestive issues, allergies, and asthma.

It lowers the blood pressure and cholesterol levels, as well as helps regulate blood sugar levels.

The way to healthy eating lifestyle choices is a fairly simple one - Mother Nature provides what we need in it's natural form.

But mankind has put many obstacles and roadblocks that stand in the way of reaching this goal.

Cheese, sugar, unhealthy fats, refined grains, and tons of varieties of processed foods to just name a few.

And for most families, it's cheaper and quicker to prepare these foods in this busy, expensive world we live in.

My family has always eaten healthy, but my daughter and her family have adopted the plants only eating plan for the past month.

She and her husband have seen significant changes in their well being.

Enough so that they will be continuing their plant only diet.

This mother is watching and listening.

And you bet I will post more about this as time goes on.

Sourdough Starter

Sourdough bread has always been one of my favorites.

The tangy, salty flavor is unique and the chewy texture is pleasing and unlike the breads we are all used to.

I have tried making  sourdough starter from scratch, but I didn't have much luck with it.

This past spring my daughter had one given to her, and she shared some with me.

Several months later my beautiful starter is still thriving and producing exceptional bread each time I need it.

I have adapted my favorite multigrain bread recipe to using the starter in it, and I find it even better with this added ingredient.

Keeping the starter happy though takes some practice.

When it's bubbling and expanding each time it's fed, then it is active and healthy.

The only ingredients are flour and water, and once they have harvested the yeast from the air, that's when the magic starts.

The starter gets fed more flour and water on a daily basis.

The amounts need to be doubled each day in order to give it enough to eat.

But it can quickly get out of hand at this rate.

I usually keep mine at a small amount until I am ready to make my bread, then I start the doubling amount a couple of days beforehand.

An 1/8 of a cup does me well until I need to bake, then I ramp up the amounts.

That way, I am only removing a spoonful a day before I feed it so I can feed it without it getting out of control.

I have found that giving it a tad less water than the flour yields the best results for the starter to rise.

A healthy starter will rise and fall each day and I have found that using it at it's full height gives the best results for the bread.

Check out the next image to see the fullness of the batter as it is poured - just beautiful!

The natural yeasts in the bread make it unnecessary to use commercial yeast.

The rising times take longer for the bread.

Several of my recipes use added yeast, and they work well with the natural ones in the starter to produce a lighter, softer bread than the traditional sourdough.

This bread is a healthy alternative to traditional breads, and in my next post, I will discuss these benefits.

Lowering the Sugar Intake

Sugar.

It's my biggest weakness.

And I have done several posts through the years about it.

For the most part, I do my best to keep the added sugars to a minimum.

Never being a soda drinker and not liking any sugary drinks to begin with, that was one habit I never had to break.

My love of tea in it's natural unsweetened state is also a good thing.

But, for my husband, it is a different story.

He loves his tea sweet, and added sugar finds it way into many of his foods.

But these last couple of weeks, he has been dramatically lowering his sugar intake.

Stevia has been his sweetener of choice for the tea.

And he has found that many foods don't need that extra sugar.

They are great just the way they are.

Glad to see him making these lifestyle changes.

Every little thing we do good for ourselves will keep us around longer for each other.

Way to go my dear!!

Planting Season Has Begun

The planting season has begun in our corner of the country.

We are declared officially frost-free as of May 31, but we have always put our seeds in the ground a week or so before that.

Once they all start coming up it is usually after that date anyway.

The plants will be going in the ground next week.

And what a batch a really beautiful plants we have this year.

My daughter started the tomatoes, eggplant, and basil from seeds a couple of months ago.

She only purchased the Heirloom variety seeds, and we are so excited to see how they produce.

She was very careful to watch out for those GMO ones - we are trying to stay away from them as much as possible.

She has some Quarter Century tomato plants, and they are the sturdiest, greenest, healthiest looking plants I have seen in a long time.

The plants are off to a great start and my fingers are crossed for a good growing season in the garden too!

Grass Fed Beef - What a Treat!

Eating lean and low fat meat is a necessary part of a healthy diet.

We all know that too much fat is not good, but when eating meat, sometimes it's not only the fat that is not good for us.

There are whole new sections in the markets these days for organic and grass fed meats.

We usually check them out, but even on sale, these meats are very expensive, so they don't make it into the cart on a regular basis.

But every now and then, we hit it just right when the market is reducing them for clearance.

That's when we get to have a special treat.

The grass-fed ground beef makes the absolutely best hamburgers one can ever eat.

This meat is all natural and no hormones were used during the raising of the animal.

We would have never known the big difference between the regular and organic if we hadn't tasted this meat.

It is so good!

We now keep our eyes open more closely on this section in the market.

We don't want to miss a deal when it comes around.

Huge Cantaloupes

The cantaloupe melons seem to be running large this season.

The market has a fresh batch from Central America, and they are on sale this week.

I couldn't believe the size of the melon that I was getting for only $1.50.

I weighted it when I got home - 5 pounds on the button.

Now, that is going to be a heavy melon on our innards, or it is going to have us running to the bathroom from all it's water content.

It is a very tasty one - sweet and just the right ripeness.

Due to their textured skins, I always make sure I scrub them with a brush under running water to remove the potential harmful bacteria that settles into the nooks and crannies in the rind.

Cubed and served, they sure are a healthy, delicious snack!

A Good Tea

I love tea.

Green tea is my most favorite and this time of the year there is a special treat at the market.

It is by the Celestial Seasons brand and it is a green tea with all natural peppermint added to it.

It is called Candy Cane Lane.

Last year was the first time I tried it, and I was hooked.

I bought a couple of boxes this year, and it is a good thing I did.

When I was last at the market, I noticed they were all gone already.

The mint in this blend gives a cool, fresh feeling to the mouth.

It is a great blend, and if you can find a box, give it a try - it is delicious, and the green tea is filled with healthy antioxidants which are an added benefit!

Adjusting the Weights

There has been an increase in the weights that I lift in the mornings.


Previously, the sets were done with 5, 8, and 10 pound weights.


The fives were way too easy and the tens were doable without overdoing it.


I have some adjustable ones, and I fixed them up with what I had available.


The sets are now done with 8, 11, and 14 pounders.


The first two are not much of a change and I can handle the whole sets of reps.


But the last set of reps with the 14 pounders are going to take some building up too.


Some of the lifts I can do the whole set of eight.


But some of them, especially the ones extended from the body, I am lucky to get even five or six reps before I have to move on to different lifts.


From what I have been reading though, if it is too easy to do them, then they need to be increased.


Well, it should burn more calories when I use those heavy one, bu it is going to take some time to get to where i need to bee.


But that is a good thing - it's making the muscles work and I haven't felt any soreness from the increase.

Strengthen the Core

My son will soon have a college degree in Exercise Science.


He has learned so much these past two years about health and fitness, and he passes on some of what he has learned to us.


His main exercise mantra is to "Strengthen the Core".


When the muscles around the pelvis and trunk are in shape, they work together to get the most out of the rest of the exercises we do including walking and daily activities.


The back and spine also benefit as does one's posture.


And the best part about doing these exercises, it doesn't take any special equipment or gym memberships.


Several different ones can be found online, and they can be done right at home - no expenses required.


They will help to avoid back pain and muscle injuries.


And as one ages, these things happen much easier.


So when he walks by me exercising - I get the advice:


"Strengthen the core, Ma" - it is one of the best things you can do.


And, he is right - it does feel so much better with a sense of well being as I stretch and perform those "other" exercises.

A Cooking Afternoon

Today was a freezing one outside, a high of 17 degrees.


But we were cooking up a storm on the inside, keeping the house nice and toasty and smelling good.


We made an extra large batch of cabbage rolls, and while we were at it, we added in a couple of stuffed peppers too.


Five pounds of cooked ground beef and pork mixture combined with five cups of cooked rice for the stuffing.


And two very large cabbages, precooked to make the baking part quicker.


We layered the leaves and filling instead of rolling them, and topped the whole thing with two large cans of pureed tomatoes that are seasoned just right.


The baking pan just barely fit in the oven it was so large.


There will be plenty to eat, freeze, and share for several meals.


And all for under a total of $20.


Wholesome, healthy, and homemade.


Can't beat that!

Bending is a Breeze

It didn't used to be.


My head would pound.


I could barely bend over at the waist.


I certainly couldn't touch anywhere near the floor.


I would be out of breath when I came back up.


I was a mess.


Then, yoga had me bending, bending, and bending again.


At first the hands went to just below the knees.


Then they advanced to the calves and then the feet.


They are now on the floor.


Granted it is only the fingertips, but since yoga is a progressive thing, those hands will be flat on that floor someday.


And I love to bend now - it is so easy with no after affects!

Back to Counting the Steps

I am back to counting my steps on the Beewell For Life website.


They are doing something a bit different this year.


Instead supporting only Breast Cancer causes, they are also including Diabetes and Women's Heart causes as well.


And coming in March, after they have rebuilt the program, the users can choose which cause they want to donate their miles to.


They will also be having new challenges and of course the healthy tips and meals will still be ongoing.


Looking forward to the changes as we track our miles each day on the site.


Stay tuned for updates - as I learn more, I will post it here.

Watching Those Triglycerides

Oh those Triglycerides.


Normal levels of them need to be 150 or lower.


Mine are 240, which are on the high side.


But the good news concerning them - they are the easiest to bring back under control.


It all has to do with the amount and type of calories that one consumes.


Triglycerides are what store the unused calories and when they are too high in the blood, it means one has been eating too many starchy and fatty foods.


So, by lowering those types of food, the triglycerides will come down on their own.


Now, I am not a big consumer of fatty foods, but those starches, well, we have way too cozy a relationship.


Pasta, rice, bread, I just love them all.


And I always thought the fiber they provided was of most importance, so eating them had to be all right.


I am going to have to pay close attention to how much of them I eat from now on - it certainly beats having to go on medication for something that is totally controllable.

Lipid Panel Test

It's been a few years since I had one done, so I went for a lipid panel blood test a couple of weeks ago.


Cholesterol is what this test is all about, and the numbers are now in.


It registered at 212.


It should be under 200, but other factors are also taken into account.


The HDL, which is the good cholesterol, and the LDL, the bad cholesterol.


My good was 49, and since it is supposed to be over 40, mine is a good number.


The LDL is a factored figure, which I will get into on my next post.


The prognosis: my levels are good, keep up with the low fat diet and exercise.


In my next post I will discuss the triglycerides and the part they play in figuring the bad cholesterol.

Exercise Motivation

I was reading a fellow blogger's post today, and she asked at the end of her post:


What gets you motivated to keep up with an exercising routine?


I thought about that one for a bit, and the thing that keeps me going is that it feels so good after it is done.


There are some times when it just isn't happening, but for the most part, since I sit at a computer for much of my day, I know I have to have an exercise routine.


 It took me a long time to get my muscles built up to do the exercises, and I don't want to loose them.


My routine doesn't have me loosing any weight, but it keeps me moving.


 I try to do it at the same time everyday.


When I am short on time, I still try to get a few minutes in.


A few here and there adds up though the day when there is no chance for the whole routine.


The Yoga exercises that I have recently discovered add a whole new spin on the exercise routine.


I really miss them when I don't do them.


So, yes, my answer is, it feels so good after I do them that I don't want to miss doing them.


And who doesn't want to feel good?

Yoga Update

It has been almost two months now, and I am still enjoying the Yoga exercises.


The flexibility has increased quite a bit.


And the ease of movement in doing everyday activities is an added benefit.


Many of the poses were just about impossible to attain, forget about holding them for any length of time in the beginning.


Some of them are still difficult to do, but I can see progress, and someday I hope to be able to do them.


It really does take concentration to keep one's balance at times, but I can feel the strength building in many areas - the ankles, knees, and arms.


I have been using one particular VHS tape that runs for almost 45 minutes.


And I just about have it down pat now so I can do it without the tape.


I will keep looking for another one that uses some different poses, but is beyond the beginner ones that I have now.


Yoga is definitely a positive choice for a healthy lifestyle.


I recommend it!

A Balanced Feel

It has been almost a month that I have been doing the Yoga exercises.

And when I have to miss a day or two, I really miss it.

The movements and poses really do work.

The posture is better when just regularly standing or sitting.

Picking things up off the floor is so much easier - the bending is smooth and the head doesn't pound.

And the overall feeling of well-being can't be beat. 

But the best part is a couple of pounds have been shed, and that is a good thing!