80/20

Hello again! A few months ago, I mentioned a concept called 85/15. This concept helps people begin to monitor how they eat based on good foods compared to “naughty” foods. My sister convinced me to change the concept to 80/20 and I took her advice! Please read over this concept and let me know what you think. I really do use this every day to help me monitor my eating. It’s easy to understand and implement.

80/20 – How Can I Eat Healthy & Find Balance in My Diet?

Attempting to eat healthy is not an easy task. In fact, people can become easily discouraged when they feel they have failed in their attempts to live a healthier lifestyle.

Try adopting the 80/20 Rule. How does this work? This concept is actually a very easy and manageable way to eat healthy most days! Imagine most of your food coming from nourishing sources. Foods like whole organic fruits and vegetables, nuts, seeds, organic grass-fed beef and poultry-seaweed, healthy oils and wild caught fish are healthy choices.

When you eat mostly nourishing foods 80% of the day, your body will allow you to eat about 15% non-nourishing foods. Nourishing foods contain important vitamins, minerals and enzymes that your body needs to function and stay healthy. Your body will maintain itself when you are properly nourished.

When you do not eat nourishing foods most of the time, your body will start to pull nutrients from your own reserves. Depleting your body of nutrients by eating processed and refined products triggers your internal mechanisms to capture nutrients from within. Your body will take nutrients from your blood, tissues, organs, muscles and finally your bones. Staying healthy and having a strong immune system will be compromised at best.

Your body will be able to compensate for quite a while. But, as you get older, the more nutrient deficient you are the more your body will gather nutrients from your own reserves. Chronic degenerative conditions start to manifest with health related issues and problems.

Eating nourishing foods will provided you with nutrients for a strong healthy body that is ready to fight colds, flus and other diseases that might threaten your health. Your body will be armed with an arsenal of vitamins, minerals and enzymes to promote health and prevent disease. Nourishing foods are an important part of healthy living.

When you nourish your body 80% of the time, your body can handle 20% of non-nourishing foods. This 20% allows you to have that “treat” without feeling like you have failed in your attempt to eat healthier. Your body will be able to handle that transgression without compromising your overall health!

Nourishing foods are whole organic foods. Food that is as close to nature as possible. Eat foods free of pesticides, antibiotics and non-genetically modified organisms. Animal proteins from grass fed sources and wild seafood are ideal choices. Organic eggs and dairy products, raw nuts, seeds, whole grains and beans are whole foods.  Locally grown foods and animal proteins are available in your area. Take the time to find them!

Non-nourishing foods include all fast foods, fried foods, packaged foods, pastries, cookies and cake products- most commercial baked goods. Foods full of preservatives, added food coloring and flavoring as well as artificial sweeteners qualify as non-nourishing.

Most days, your nourishing to non-nourishing ration should be 80/20. Shoot for that number every day! There will be days that are 90/10 and you feel great those days. Other days may be 75/25 because of stress and/or travel. That is OK because the next day is another day to try again! Your body will continue to nourish and energize you when you eat well 80% of the time.

As you increase your intake of nourishing foods, you will begin to appreciate the goodness of whole foods. The crunchy sweet taste of an apple will have a whole different flavor. Food is to be celebrated, appreciated, and valued as an avenue to a healthier life.

Eating well, exercising, getting fresh air and sunshine can provide you with a health insurance policy that is “Priceless”!

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Happy New Year My Special Health Nuts & Friends!

Hope you guys are staying healthy and well. I want to wish you a very Happy New Year and let you know that I will blogging more in the New Year. My goal is to blog every week or so. I learn so many new things during the week that I forget to share and that’s what I should be doing! My studies in Health and Nutrition Education continue to be a source of joy for me, as is my family and friends.  I am so happy to be able to share what I learn with you.

This week, I watched a documentary called “Sweet Misery-A Poisoned World”. This film is about the dangers associated with the artificial sweetener-Aspartame®.  Aspartame® is considered a neurotoxic drug. Before it was approved by the FDA in the early 80’s, it was denied approval for 16 years! The story is by a film maker who was diagnosed with Multiple Sclerosis (MS)due to her Aspartame® consumption, she travels the country interviewing experts on the dangers of Aspartame® and the disease processes that occur due to excessive consumption/ or just consumption of Aspartame®. Some folks do not have sensitivity to the Aspartame®. Others have an immediate reaction, within a day or two, while others have reactions many years later. It is important to really pay attention to your reaction to foods after you consume them to rule out any adverse effects.

Your sensitivity to food, food additives, and other chemicals are all based on your biochemical individuality. I will blog on biochemical individuality next week. You may view “Sweet Misery” by purchasing this video from Mercola.com. Dr. Mercola is a physician who advocates mostly pharmaceutical free and natural ways of healing.

Items that contain Aspartame® include:

  • Breath Mints
  • Carbonated Soft Drinks
  • Cereals
  • Chewing Gum
  • Flavored Syrups for Coffee
  • Flavored Water Products
  • Frozen Ice
  • Frozen Ice Cream Novelties
  • Fruit Spreads
  • Gelatin, Sugar Free
  • Hard Candies
  • Ice cream Toppings
  • Ice Creams, No Sugar Added or Sugar Free
  • Iced Tea, Powder
  • Iced Tea, Ready to Drink
  • Instant Cocoa Mix
  • Jams & Jellies
  • Juice Blends
  • Juice Drinks
  • Meal Replacements
  • Mousse
  • No Sugar Added Pies
  • Non-Carbonated Diet Soft drinks
  • Nutritional Bars
  • Powdered Soft Drinks
  • Protein Nutritional Drinks
  • Pudding
  • Soft Candy Chews
  • Sugar Free Chocolate Syrup
  • Sugar Free Cookies
  • Sugar Free Ketchup
  • Table Top Sweeteners
  • Vegetable Drinks
  • Yogurt, Drinkable
  • Yogurt, Fat Free
  • Yogurt, Sugar Free

Aspartame® is marketed under the trade names Nutrasweet And Equal. Most items that are labeled “Diet” or “Sugar-Free” could possibly contain Aspartame.

Sweetpoison.com is another resource that highlights the dangers of Aspartame and how you may be able to heal from this dangerous food additive that is our food supply. It is estimated that there are over 5,000 items that contain artificial sweeteners. Please, please, please read your labels!!!

I am also posting a yummy gluten free cookie recipe made from coconut flour, almond flour, and oat flour. The cookies will remain in a ball shape, but don’t be alarmed! They are tasty and very nutritious as they contain 2 cups of walnuts too! Please give them a try and let me know what you think. My sister and I love them!  Healthy Cookie Recipe

That’s it for now!

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Today in Yoga

Hello all! Just wanted to share a quote my yoga instructor “Lora” shared with us the other day. “It is better to light a candle than to curse the darkness.” I loved that quote! It is better to do something than to complain. It is better to take action than to do nothing. Positive action and intention can change your attitude and outlook on many situations. Believe in yourself and in your abilities and talents. Everyone has something to contribute to this life. Find your passion. Find your purpose. Be!

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85/15

Hello Friends! I hope this finds you all well! I can’t believe it is November and we are coming up on the Holidays. I wanted to share a tid bit that I learned in my class today about eating. It’s called the 85/15 Principle. The basic gist of the concept is that you try to eat nourishing foods 85% of the time. This allows 15% of your food intake to be non-nourishing foods. This concept really works for me because it allows me freedom with my diet. I will be posting a more formal explanation of this concept in the next week. Please tune in next week.

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Hello Again Health Seeking Friends!

Circleo f FriendsGreetings Wellness Friends!  A lot has happened since I last blogged.  I have embarked on a new adventure.  I am enrolled in a nutrition program at Hawthorn University and I love it!

Hawthorn is an on-line holistic nutrition school.  I just finished my 1st class and I learned so much.  A required reading was a book by Douglas Margel, The Nutrient Dense Eating Plan. Talk about a holistic approach to dieting.  I encourage you to pick up that book and read it!  If you get a chance to read it, let me know what you think.  His style is easily understandable and very informative!  I really began to connect to my food and my journey.

I am also learning that every day is different. Every day is an opportunity to start again. Remember that, if you have a bad day, there is always tomorrow!

Today, I would like to share a true story with you.  A friend of mine from work is on this amazing journey!  Her name is Kay and she is in her early 60’s.  She has been battling obesity for over 25 years.  She is a tremendous nurse and a beautiful person, both inside and out.

Kay started dieting in May of this year (2011).  She has lost almost 50lbs!  I love to come into work every Monday because she always has a progress report for me!  She has been losing, on the average, about 2lbs a week.  While she has dieted before, this time it is different because she is making a lifestyle change.  Watching this transformation before my eyes is so exciting.  Every week, she glows just a little bit more.  She is making plans to buy new cloths and throw the old ones away!  I can tell she is committed to this new lifestyle she has created for herself.

Yes, it started out with a book called the The 17 Day Diet, I believe.  She felt that the message was manageable.  Kay explains that she knew she had to make a change in her life and her eating.  As a nurse, she knew the right things to do like drinking water and cutting out refined carbohydrates, but she just wasn’t there yet.  The book gave her that jump start to make a change.  Basically, she cut out all sodas, she drinks water with lemon in the am, plain water and green tea.  She has cut out all refined carbohydrates like cakes, cookies, and breads and has increased her intake of fruits and vegetables.  It’s inspirational to hear her say, “I just don’t miss those foods anymore.”

While the weight loss is an obvious change, the energy she has is what amazes me.  She truly has turned her life around.  She comes into work week after week glowing more and more.  Her spirit and her energy are so contagious that she is a “role model” for all of us.
I admire my friend Kay.  Even though she is in her 60’s, you’d never know it.  Her skin is soft with no wrinkles!  She has always been a positive person, but her positive attitude has grown exponentially as she continues to shed those pounds.  She has also admitted that her former pattern of eating probably had an addictive component.  She knows that fact now and will take the appropriate steps to not fall back into those eating patterns.

I am so thankful to have Kay in my life and my work place.  Her journey is such a joy to be a part of and I’m blessed to share her beautiful  spirit week after week!

I have included in this posting a flyer on “Benefits of Honey” and “Wellness Cleanse.”  I thought I would also include a health tip.  Drink more water!  In the morning, I drink a 16 oz. glass of water before I do anything else.  That helps hydrate you at the beginning of the day.  Let me know if you feel more energy with increased water intake!  Also, try a squeeze of lemon in some warm water before you eat in the am, this helps get your stomach juices flowing for your meal.

Bye for now!  E-mail with any questions:  cporalsheldon@yahoo.com

Honey, Nature’s Superfood.

Wellness Cleanse Brochure

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Welcome Friends, Family and New Friends

Sunny Welcome!Warm and beautiful greetings! I am so happy and thrilled to embark on this journey with you! We can share information, energy, and practice wellness together. You have found this blog because you too, are interested in health, wellness, and cultivating gratitude in your life.

The word “chi” comes from Traditional Chinese Medicine, but all the ancient healing systems have similar terms. Chi is known as life force; a vibrational energy that we radiate and absorb. We can enhance our chi from others around us, the weather, from our thoughts and feelings, and from the food we eat. This vibrational energy connects us to everything in the universe.

My goal is write every few weeks and bring up topics that we can discuss. Providing healthy tips, information, and inspiration is the goal. Small inspirational quotes to help us stay positive in our busy lives.

Rudolf Virchow, a German pathologist and public health advocate, believed that the role of medicine was to “ensure the health of a community.” As a nurse, I feel very strongly about that philosophy and I would love to help others out in their wellness journey.

I know that there are people out there that have had some life changing events with their health and nutrition. I invite you to share your story so others can maybe find an alternative answer to health issues. Maybe a health topic sparks your interest and you begin to do research on that topic. In today’s US HealthCare System, you need to be an informed consumer. The more you take responsibility for your own health, the better the outcome. Practice wellness, pay attention to your body, exercise, create peace and balance in your mind. I will end with one of my favorite quotes:

Live with intention.

walk to the edge.

listen hard.

practice wellness.

play with abandon.

laugh.

choose with no regret.

continue to learn.

appreciate your friends.

do what you love.

live as if this is all there is.

-Mary Ann Radmacher

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