It's March Madness - No Gym Necessary!

It was March Madness! We were on the downslope of the month and its challenges, but wait there was #noexcuse for not working out! You don't need a trainer, a gym, or special equipment to get that body moving. Most people enjoy dancing even if it is to their own individual beat, music in their heads, or just to shake what their mama gave them! I know I do! In fact, whenever I'm stressed or trying to unwind, or really in a silly mood, I DANCE IT OUT! Yep...sometimes you just have to dance it out, dance it out, dance, dance, dance! You get what I'm saying.

Well, there are all sorts of exercises you can do anywhere. We at RMDSF want to know how our Chicks Who Play actually play. What do you do when you can't make it to the gym or when it is snowing outside or when you only have 10-20 minutes? I used to belong to a gym then I took inventory at home and found that I didn't need a gym. The gym was $40/month and cost me an extra two tanks of gas/month, and an extra 30 minutes in travel time each day I attended. Don't get me wrong; I think a gym can be well worth the added expense. But, I didn't see the benefits and found that I really only liked the bellydancing classes, Zumba, and kickboxing. 

So, I was at home and thought about all of the exercise focused items I had here. Well, my complex has a full gym. Yeah, I only go to use the stationary bikes and for the occasional weight training session. But here, I have a gym quality treadmill, stability balls, a jump rope, resistance bands, hand weights, assorted DVDs, Wii Fit, a yoga mat, and Youtube! I'm sure I've left something out. Nonetheless, I have all of this stuff, but truthfully, I just need me. Walking, jumping jacks, burpees, pushups, squats, and ab exercises do not require any equipment or videos. So, there is no excuse for not exercising. Go ahead...shake that body! Shake those calories down! Move those curves!

I like to do an assortment of exercises, but I need something that makes me sweat to feel accomplished. Since the weather has been uncooperative, I often walk on the treadmill on days that I cannot meet up with my walking partner and hit the trails. For strength and cardio, I use cross training videos. My favorite is Insanity by Shaun T, but it is too long for that level of intensity. Hey, I'm still a beginner! LOL! So,sometimes instead, I use Jillian Michael's 30-day shred. I prefer level 2. It gives me a good sweat, but I do find it just a little boring. Just last week, I purchased the shorter Focus T25 by Shaun T. I'll let you know in a few days if it becomes my preferred video. When I'm at my oldest sister's house, I pull double duty with Zumba and walking her doggy, Kilo Buddy. 

 I plan to start the C25K program this spring. I am not a runner nor do I want to be, but I want to know that I can do it. So, I am doing the couch to 5K program for that reason alone. Besides, it can come in handy for my next 5K (per my niece). It's always good to challenge yourself...your life may depend on it.

January Activity Challenge - Nature Walk

January Chicks Who Play Challenge activity option is to take a 20-minute nature walk. Not only is taking a walk in the great outdoors great exercise, it is a wonderful mind-clearing, meditative opportunity. Here, I took just over a 30 minute walk at Hugh MacRae park in Wilmington NC with a walking partner. I finished my 3.0 miles indoors. The weather was quite chilly and a bit damp, but exhilarating nonetheless. Get outside and inhale that fresh air...your life may depend on it.

One Week Can Lead to A Weak You!



 

 

Get up and let's move! Only a few days until the Chicks Who Play GEM Day! Mark your calendars and we ready to move that body and win some prizes!

How Much Time Do You Have For Exercise?

Unfortunately, this routine is true for most of us. I know that once I get started, I'm ok. It's the getting started part that is the most difficult. So, just do it. Don't worry about talking yourself into exercising because what you are really doing is procrastinating and talking yourself out.  Give yourself 30 minutes, your life just may depend on it.

Cold and Flu Season

It is that time of year! It's cold and flu season! Be sure you are taking care of yourself. Many of us do not know the difference between the two. This chart can help you identify the common symptoms related to each. The commom cold usually runs its course and does not require medical attention unless you have a suppressed immune system or something similar. The flu on the other hand should be checked out by a medical professional to prevent any prolonged damage. So, before you blow off your symptoms as a "little" something, be sure that it's only a little something. Either way, make sure you get plenty of rest and fluids. Keep your body hydrated at all times. Your life could depend on it...

Wearing All Black

As women, we often wear black because it is considered slimming. This caption encourages us to slim down while wearing black. Funerals are usually a sad time and we don't want to be coy or disrespectful. However, we understand that funerals are also considered celebrations of life. We want you to celebrate your life by getting rid of the unnecessary fat, toxins, and other detriments to your health. Celebrate A New Way Today!

Chicks Who Play!

 

RMDSF Launches 2013 Monthly Activity Reward Program

 Online monthly reward program designed to encourage women to meet up with friends, family members, community groups and other active health enthusiasts to develop healthier lifestyles.

Chester SC -RMDSF announces today the official launch of Chicks Who Play™, a monthly reward program designed to encourage women to become more active by meeting up with others to workout, learn something new about their own health or healthy lifestyles, take advantage of community and governmental resources to achieve better health and seek improvements in the quality of life consistent with RMDSF’s mission. This year's theme is centered on girl power and the idea of feeling youthful and fun again.

Chicks Who Play™ was developed from our blog’s monthly themes of 2012. In 2013, we want to reward you for your activity. To participate and win in Chicks Who Play™, you must first “like” the RMDSF Facebook page (www.facebook.com/RMDSF) and/or follow us on Twitter (@onlineRMDSF). Then, you must comment on our Questions of the Month to be entered into the drawing for a monthly reward. Each responsive and complete comment will receive an entry in the drawing. So, yes, you may comment more than once to increase your chances of winning. Some opportunities to win may be based on accumulated points or require the submission of pictures, video, and other media. Program details are provided on our website.  Examples of reward: gift cards, juicers, groceries, blenders, exercise accessories or equipment, videos, mp3 players or iPods, event tickets, spa treatments, bowling passes, personal training sessions, etc.   We are currently working with our sponsors to offer the best motivating rewards for our Chicks Who Play™.  

About RMDSF

The mission of RMDSF is to increase the capacity for proper health and nutrition in the Carolinas and to provide families of the Carolinas with necessary information and education on addressing poor nutrition, sedentary lifestyles, preventable chronic diseases, and overall tools to better health and quality of life. RMDSF was founded in 2008 in honor of Mrs. Rosa M. Douglas and her mother, Eunice Feaster Wright. It is a 501c3, tax-exempt nonprofit organization that focuses on their major issues of concern: education, women’s health, culinary arts/food service, and community awareness and leadership in the Carolinas.  RMDSF’s events have a specific method, edutainment - Education and Entertainment - to encourage women to adopt healthy lifestyles. Angela  Douglas, Co-founder and President says “Our goals for Chicks Who Play™ will be to encourage women to leave their sedentary lifestyles behind and find the fun in physical activity again. We want to get people motivated about moving their bodies.” Our website, blog, and social media provide information, tips, and resources about becoming more active and developing a healthier lifestyle.  Chicks Who Play™ is the latest addition to our integrated online promotions of good health. For more information on RMDSF, visit us online at www.rmdsf.org.

 

Contact

 

Angela Douglas, President
Phone: 803-250-1948
adouglas@rmdsf.org

The Nutribullet Review

If you are into juicing and blending, I have a product that you will absolutely love. LOVE, LOVE, LOVE! Let me first say that I am not getting paid for this review (although, it would be nice!) and that I bought it with my own money...kind of...I'll get to that near the end of the review. So, what is it? The Nutribullet by Magic Bullet. Some call it a blender, but actually it is an extractor. Thus, making it way more powerful than an average blender. It breaks down all types of produce, seeds, grains and nuts. In it, you can make healthy juices, smoothies, dips, sauces, flours, nut butters, and more. My personal favorite recipes are Nutriblasts (as described in the booklet), sorbets, and fresh fruit shakes. It is like a juicer and blender all-in-one!

Included in the box are the following: the motorized base, a milling blade, an extractor blade, 2 regular cups, 1 tall cup, 1 handled comfort lip ring, a comfort lip ring, 2 resealable lids, and a resource booklet (guide, recipes, and nutirition plans).

How it works
Mostly, I use the Nutribullet's extractor features. It is the primary blending blade. It liquifies fruits and vegetables for easier consumption and maximum digestion. The longer you let it run, the smoother the items will become. However, be careful! The power of this machine is incredible. It has 600 watts of power, so it works fast and letting it run too long will cause your blend to heat up. Thus, when making drinks, I prefer using frozen fruits and/or veggies. If I'm making a soup or dip, it doesn't really matter...unless I cannot find out-of-season or ripe produce. Then, frozen is almost a sure winner.

Sorbet has become my favorite hot weather desserts since getting the Nutribullet. Check out two of my blends below. I would post more of my concoctions, but you will be licking your computer screen!



Pina Colada Sorbet

Cherry Sorbet

Pina Colada Sorbet
1/2 cup coconut milk, (unsweetened)
Splash of Pineapple juice
1/2 cup pineapple, frozen
Drop of Coconut Extract
Few cubes of ice

Throw items into the Nutribullet in the order listed. You want the frozen fruit and ice closest to the blade. Reverse the order for traditional blenders. Blend. If mix is too thick, add a splash of liquid (milk, juice or water). Serve immediately. Freezing may require reblending.


Cherry Sorbet

1/2 cup frozen cherries
1/2 cup almond milk, vanilla

Throw items into the Nutribullet, blend, and enjoy! Please note, I am not a chocolate lover, but I have been told that adding chocolate protein powder, chocolate cacao powder, or substituting the vanilla almond milk with chocolate almond milk or chocolate soymilk will bring you a chocolate-cherry delight!



The Nutribullet also comes with a milling blade that allows you to make nut butters (peanut butter, almond butter, cashew butter, etc.) and flours (oat, bran, whole wheat, etc.). Using this tool definitely makes for healthier baking. Seriously, you can make oatmeal flour out of regular ol' Quaker Oats and turn Truvia into a healthier powdered sugar. Holiday baking may have become much healthier!

Clean Up is a Breeze
The power and results of the blends are great! However, the clean up is the absolute best part. I own a juicer and traditional blender. The challenge in using these items regularly is the clean up. The juicer has so many parts to be sanitized. Although I do find it easier to clean than a sink full of pots, pans, and dishes, it can still be somewhat an inconvenience. The Nutribullet on the other hand only requires a simple quick wash or rinse of the cup and blade. It can't get much better than that!

The Ultimate Deal
The Nutribullet sells online and through the infomercial for $119. It retails at Target and Walmart, and other discount stores for $99.99. Well, I found out that Bed, Bath, and Beyond carries it for $99.99 minus the 20% off coupon, totaling $79.99 plus tax. I went to BB&B with coupon in tow to get it, but they didn't have it in stock. The store associate asked me if I wanted to order it and have it delivered to my house...at no additional charge. Yes, I exclaimed! So, my price was $40 off the TV price and the bonus...I had $150 in BB&B giftcards from my bank reward points. So, essentially I got my Nutribullet by paying my bills each month! Yay me!

Check out the YouTube videos or better yet, get one and try it. You will use it everyday...just like I do! Here's to our journey to better health!

Best wishes,
Angela

Where's Your Shield?

web captured image

Summer is coming to a close and fall is upon us. The living is easy...fishing, playing, beaching and hanging outside is a great feeling. Your mood is revived after a long winter's snore and the oppressive heat of summer's shine. The sunshine on your face makes you smile along with the smell of neighbors' grilling and the sounds of children playing. But this can also be a very dangerous time. Dehydration and heat stroke are primary concerns during summer, but early fall can be deceiving. Moreover, skin problems can be just as deadly.

Spreading the news about skin cancer prevention can sometimes feel like you are being a "Debbie Downer" but nonetheless, it is extremely important and can cause premature death. According to the Centers for Disease Control & Prevention (CDC), there are a few rules on how to best stay skin healthy while enjoying outdoors:

1. Seek shade, especially during the peak of the day. Using an umbrella, parasol (yes, quite cute!), a tent or other shelter to shield you from the sun at it's highest peak. This will prevent direct sun exposure.

2. Wear protective clothing. Wearing long sleeve shirts and long pants made of tightly woven fabrics can offer the best protection from ultraviolet rays. I know long pants and long sleeved shirts do not sound like summer living, but dependent on the fabric, you may actually stay cooler as well as protect your skin. Of course, dark and thick fabrics offer the best protection, but may not be ideal in the sweltering heat. Choose colored cottons and linens to add a level of sun protection. Additionally, you may want to wash some UVA protection into your clothes with the various products out there now. Most last through 20 washings.

web captured image

3. Put a Hat on your head! That's a statement that you hear moms screaming in the winter. But, in the summer and on sunny days, a hat with a wide brim offers protection for your full head region: head, ears, face, and neck. It's shade you can take with you. Avoid hats have holes, like straw hats, and those without a brim (baseball caps) unless you are wearing ample sunscreen. A wide brim canvas hat is one of the best options.

4. Look more than cool with wrap around sunglasses. Most sunglasses that are sold in the United States meet the standard of offering 100% UVA and UVB protection. However, not all wrap around or have thick arms to shield your entire eye region. It is important to protect the sensitive skin around the eyes, but also reduce the risk of cataracts in the eyes. Be sure to wear sunglasses whenever it's even somewhat sunny outside. If you have eyeglass adapters, make sure they meet the same standards.

5. Apply and reapply Sunscreen. Choose a sunscreen that offers at least a 15% sun protective factor (spf 15). The more sensitive or fair your skin, you may need more. Be sure to read the directions for proper application. Do not use expired lotions or sprays. Make sure you reapply as necessary to have continued sun protection. Apply before going outside even on slightly cloudy or cool days. Make sure you apply a thick layer on your skin, including hard to reach areas.

web captured image

Take care of your skin...your life may depend on it.

Fitness Tip of the Week - Incline Walking

If you are walking indoors on a treadmill, crank up the incline, at least 3-6%. It mimics more natural elements of the outdoors and engages leg muscles. A 0% incline allows the belt to do much of the work for you. So you would really cheat yourself our of cardio and strength training. Incline walking also encourages arm swings! Goodbye waving jelly...hello Michelle Obama! Walk up...you life may depend on it!

Web captured photo, Jillian Michaels, superstar fitness expert

The Heart Truth on Cholesterol

Below is an article presented on the National Heart Lung and Blood Institute website:

What Is Cholesterol?

To understand high blood cholesterol (ko-LES-ter-ol), it helps to learn about cholesterol. Cholesterol is a waxy, fat-like substance that’s found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. However, cholesterol also is found in some of the foods you eat.

Cholesterol travels through your bloodstream in small packages called lipoproteins (lip-o-PRO-teens). These packages are made of fat (lipid) on the inside and proteins on the outside. Two kinds of lipoproteins carry cholesterol throughout your body: low-density lipoproteins (LDL) and high-density lipoproteins (HDL). Having healthy levels of both types of lipoproteins is important.

LDL cholesterol sometimes is called “bad” cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. (Arteries are blood vessels that carry blood from your heart to your body.)

HDL cholesterol sometimes is called “good” cholesterol. This is because it carries cholesterol from other parts of your body back to your liver. Your liver removes the cholesterol from your body.

What Is High Blood Cholesterol?

High blood cholesterol is a condition in which you have too much cholesterol in your blood. By itself, the condition usually has no signs or symptoms. Thus, many people don’t know that their cholesterol levels are too high.

People who have high blood cholesterol have a greater chance of getting coronary heart disease, also called coronary artery disease. (In this article, the term “heart disease” refers to coronary heart disease.)

The higher the level of LDL cholesterol in your blood, the GREATER your chance is of getting heart disease. The higher the level of HDL cholesterol in your blood, the LOWER your chance is of getting heart disease.

Coronary heart disease is a condition in which plaque (plak) builds up inside the coronary (heart) arteries. Plaque is made up of cholesterol, fat, calcium, and other substances found in the blood. When plaque builds up in the arteries, the condition is called atherosclerosis (ATH-er-o-skler-O-sis).

Atherosclerosis

 

Figure A shows a normal artery with normal blood flow. The inset image shows a cross-section of a normal artery. Figure B shows an artery with plaque buildup. The inset image shows a cross-section of an artery with plaque buildup.

 

Over time, plaque hardens and narrows your coronary arteries. This limits the flow of oxygen-rich blood to your heart muscle. Eventually, an area of plaque can rupture (break open). This causes a blood clot to form on the surface of the plaque. If the clot becomes large enough, it can mostly or completely block blood flow through a coronary artery.
If the flow of oxygen-rich blood to your heart muscle is reduced or blocked, angina (an-JI-nuh or AN-juh-nuh) or a heart attack may occur.

Angina is chest pain or discomfort. It may feel like pressure or squeezing in your chest. The pain also may occur in your shoulders, arms, neck, jaw, or back. Angina pain may even feel like indigestion.

A heart attack occurs if the flow of oxygen-rich blood to a section of heart muscle suddenly becomes blocked. If blood flow isn’t restored quickly, the section of heart muscle begins to die. Without quick treatment, a heart attack can lead to serious problems and even death.
Plaque also can build up in other arteries in your body, such as the arteries that bring oxygen-rich blood to your brain and limbs. This can lead to problems such as carotid artery disease, stroke, and peripheral arterial disease (P.A.D.).

Outlook

Lowering your cholesterol may slow, reduce, or even stop the buildup of plaque in your arteries. It also may reduce the risk of plaque rupturing and causing dangerous blood clots.

 

The image focuses on high cholesterol in women and explains how high cholesterol increases the risk of developing heart disease. An estimated 1 in 2 women has high or borderline high cholesterol. The image also lists the ranges of total cholesterol numbers for high, borderline high, and desirable cholesterol levels, and breaks down the percentage of women who have high cholesterol in their twenties, thirties, forties, and fifties.

 

Sources: National Center for Health Statistics (2007–2010). National Health and Nutrition Examination Survey; National Center for Health Statistics (2005–2008). National Health and Nutrition Examination Survey; National Heart, Lung, and Blood Institute, National Cholesterol Education Program (2002). Third report of the National Cholesterol Education Program (NCEP) exert panel on detection, evaluation, and treatment of high blood cholesterol in adults (Adult Treatment Panel III) final report.

Weekly Tip #5: Summer Survival

Be careful; fun in the sun can be quite dangerous. Develop ways to adhere to the following: sun protection, water skills, and hydration.

Weekly Tip #2: The Smarter You Find Yourself

You've heard the saying, "Work smarter...not harder." Well, use this tip to find a better way to get to where you want to be.

Weekly Tip #1: Warm Up to Cool Down

Be sure to warm up before exercising and to stretch when cooling down from it.

Leap into Springtime - April 2012

In the wake of the Supreme Court hearings on the Affordable Care Act, we have heard so much about the government requiring health insurance. RMDSF is a nonprofit and nonpolitical entity focusing on bringing health awareness and promotion to our communities. It is our opinion that people should be encouraged to access health care and given an opportunity to do so. Therefore, as we look the various health designations for April, we find that a common theme runs through "Health is also a PERSONAL responsibility."  April is designated as Alcohol Awareness Month, STD Awareness Month, National Distracted Driving Awareness Month, and for various other controllable and preventable health concerns. So this month, we issue a NO APRIL FOOL'S challenge of "3 Things to Do For Your Health."




April Monthly Challenge: Three Things


1. Alcohol Free Weekend - Springtime is fun time. It's not too hot or too cold to have a great party. However, with many parties come bottom up drinking. One weekend without alcoholic beverages may not be a huge concern for most of us. However, when surrounded by friends and family, the peer pressure could be magnified. This year, Alcohol Free Weekend is also the Easter holiday. Hopefully, you can focus more on prayers, celebrating your faith with family and friends, chasing an Easter bunny or finding colored eggs - all while getting some natural sunlight and exercise. Take a pass on the cocktails. If you are hosting, offer mocktails instead. Mocktails have all of the deliciousness of a cocktails without the alcoholic buzz. So, enjoy your guests more than your drink.


2. Eye Exam/Facial protection - Spring is upon us. It is a wonderful time to catch the extra rays to get our required Vitamin D. However, we must be extremely careful to balance our time in the sun with taking care of our skin and eyes. The good thing about spring is the wonderful hats and sunglasses available. So, go ahead and roll the sunroof back or put the top down on the car, have a cookout or backyard gathering, enjoy the beach and this great weather, but do not sacrifice your eyes or your skin. Facial skin is delicate and easily battered. So, this month, the second part of the challenge is also two-fold: Protect your eyes - get an eye exam and a new pair of sunglasses and protect your face: see a dermatologist, get a facial, update your makeup with proper sunscreen, and get a beautiful hat that protects your face.


3. STD/Sexual Assault Awareness - Spring is in the air…and we can get a little frisky! LOL! However, we need to take our sexual responsibility very seriously. This month, think about your sexual exploits, whether it is with no one, someone special, or a few lucky people. You have to step up your responsibility in this area. Women are often seen as the passive player. We'll make sure you protect yourself. In a consensual relationship, make sure you require your partner to protect themselves as well you provide protection for yourself. Traditional female contraceptive methods, i.e., birth control pills, NUVA Ring, the patch, Depo shot, and IUDs, may protect you from unwanted pregnancies, but not Sexually Transmitted Diseases (STDs). Female and male genital condoms with proper spermicidal and latex materials, etc. should do a great job in protecting you from transmitting sexual diseases. However, make sure you and your partner are healthy prior to engaging in sexual acts. Also remember, sexually transmitted diseases are not limited to sexual intercourse. Oral and anal sex acts can also transmit such diseases. And finally, sex should be consensual. No matter if you are married, single, or somewhere in between, each person has a right to his/her own body. It is important that we seek education on what it means to be violated and to protect ourselves from it. Take time this month to find out your sexual responsibilities and ways you can better protect this area of your health. 






A List of April Health Designations


Sexual Assault Awareness and Prevention Month
Alcohol Awareness Month
STD Awareness Month
Minority Cancer Month
National Autism Awareness Month
Irritable Bowel Syndrome Awareness Month
Cesarean Awareness Month
Women's Eye Health and Safety Month
National Distracted Driving Awareness Month
National Facial Protection Month
Cancer Control Month
Counseling Awareness Month
National Occupational Therapy Month
National Donate Life Month
Foot Health Awareness Month
National Child Abuse Prevention Month


4/5: National Alcohol Screening Day
4/7: World Health Day
4/7-8: Alcohol Free Weekend
4/7-13: National Public Health Week
4/24: World Meningitis Day
4/22-28: National Infertility Awareness Week 

Do You Have A Hole In Your Bag?

What is in your bag? Do you have the vitamins and minerals posted this past week? Or do you have some deficiency?  Is that a hole in your bag? Yes, you are leaking vitamins and minerals!

Many women are actually carrying around vitamin and mineral deficiencies that cause mild to severe problems in their health. It is quite common that RMDSF board and volunteers often talk about some deficiency with which they have been diagnosed. Perhaps the most common is anemia or iron deficiency. Sufferers often complain about not have a regulated body temperature as they are often cold. Others are lethargic and sleepy. Iron is important to protein  hemoglobin. It carries oxygen throughout the body's cells.

Two other often cited deficiencies are calcium and Vitamin D. No wonder that they are usually cited together. Calcium helps with the formation of bones and teeth. Vitamin D promotes bone mineralization. So drink that milk for strong bones and teeth; it is imperative to have sufficient calcium and Vitamin D. They protect us from osteoporosis, common in aging women. 

And finally, a mineral that is often considered a bad guy is really important. Sodium. Sodium is often targeted as a major factor in high blood pressure and diseases leading to heart attacks and strokes. However, an appropriate and moderate amount of sodium is important to maintain fluid and electrolyte balance, support muscle contractions, and transmission of nerve impulses. If you start having "Charlie Horses" and "frogs" in your legs, i.e., cramps, you may want to check your sodium levels.

Check your bag, menus, and ingredient list to make sure you are getting sufficient amounts of the necessary vitamins and minerals. Carrying around deficiencies can be a huge burden to your body.

Lighten your load…your life may depend on it!

SAVE THE DATE!

Notes on Cookbooks

I was sitting in my apartment livingroom and looked at the massive collection of cookbooks I have on one bookcase. I thought to myself, "How often do you really use them?" I am always looking for the perfect recipe, but usually "throw" something together from things I have in the kitchen or from the tastes I want to quench. So, I looked through them and realized I don't use most of them at all. Others of them, I have used a few times. And two were missing from the collection. That's because they were in the kitchen on the counter for easy access.

The two cookbooks I use most are:

1. Deliciously Healthy Eating. It is a part of the Keep the Beat series trademarked by the United States Department of Health & Human Services. Distributed by the National Heart Lung & Blood Institute (Division of National Institutes of Health). You can purchase a hard copy or you can download specific recipes using the interactive tool on the website. Click on the title to go directly to the website.  It is a beautiful cookbook with vibrant photographs of the food. It has simple, easy to follow recipes, with quick tips for novice and experienced cooks. It also gives the nutritional value of the recipes per serving and offers suggestions to round out meals. One of my absolute favorite recipes is "Savory Brown Rice." It is a rice pilaf dish that uses instant brown rice, celery, portabella mushrooms, onions, and chicken stock. So easy, so simple, so delicious, so healthy! You must try it. 
2. Juicing For Life by Cherie "The Juice Lady" Calbom & Maureen Keane. It is available at Amazon.com. Additional information on juicing can also be found on Cherie Calbom's website. Click on the book title or Cherie's name above to be taken to those respective websites. This book is more than a recipe guide to juices, but also a guide to diseases, illnesses and ailments that can be improved or cured using raw foods...fresh fruit and vegetable juices. I use this book as an encyclopedia for issues or concerns that I have at the moment. If I feel my eyes are stressed, I will try carrot and apple juice. The betacarotene in the carrots have been known to help with vision problems (not a cure for blindness). For exercise or menstrual cramps, I will try a ginger-celery pick me up.  The ginger helps the muscles relax and easy the cramping. The celery helps hydrate the body allowing the blood to carry repairing nutrients to distressed areas. I can go on and on but this book is full of information regarding our physical and mental health concerns as well as how juicing can help combat those issues.

I will talk more later about the benefits of heart healthy dieting, juicing, and diseases as this blog moves forward. I wanted to open my bag of cookbooks to you today to help you on your journey.

Have a favorite healthy recipe or tip? Post it!

Have a healthy meal...your life depends on it!