We’re all used to checking out the 10 day forecast for weather, but how many of us forecast our own health for the next 10 days. In other words, do we plan on how we’re going to be healthy, or do we just take what comes to us?

Here are some questions we should be asking ourselves. What are we going to do to get proper exercise in the next 10 days? What are we going to do to improve our eating for the next 10 days? What are we going to do to improve our emotional & spiritual well-being?

If you’re not doing anything to address those issues, then your 10 day forecast doesn’t look too sunny. Let’s try taking action on some of those things we know we need to do.

Breaking Bad Habits is critical if we are going to start eating healthy. We get into patterns of consuming products that are doing so much damage to our bodies and we don’t even know it. Take soda pop, for example. Did you know that many people who stop drinking soda pop lose weight? There are so many diet programs out there with lots of great success stories and many great tips. But maybe there are things that we already know we need to do and we just need to do them. That’s where it becomes important to develop healthy habits.

The Lee Milteer Habit Busting Program was created to help people break their bad habits in 21 days and the best part is… its Guaranteed. If you have ever tried to break your bad habits and failed, then this is the program can help. Breaking our Habits is a key component in spiritual growth.

Bi-O-Kleen manufactures natural, non-toxic cleaning products for your home or business.  They are of exceptional quality and value.  You’ll get great results without negative effects to you or the environment.  They’re biodegradable, have no harsh fumes, and are gentle to sensitive skin.

Bi-O-Kleen has products that can replace most of the toxic cleaners in your home, eliminating the risk to your family’s health and our environment. And because their products are just as effective and affordable as conventional cleaners, there is no reason not to switch.

Children are especially at risk to exposure of fumes and residue left behind from toxic cleaning products. As parents, we try to teach our children the importance of eating healthy, exercising, and other important health factors; we should also beware of how the toxins we use in and around our homes affect our children.  By using non-toxic cleaning products you can be free of worry that your children will become exposed to hazardous fumes and residue.

It’s a new year, a time for new beginnings and new resolutions.  For many people, the new year means focusing on fitness and shedding those extra pounds before spring arrives.  Many of us use the winter months as an excuse to overindulge in fatty, calorie-laden foods, and under-exert ourselves when it comes to exercise.  The end result is an average of a couple of pounds gained each winter.  While a couple of pounds might not sound like much, those who gain weight during the winter season typically keep the extra pounds on, and gradually add more each winter. What seems small could mean serious sabotage to maintaining a healthy weight in the long run.

Plan to Eat Well
If you plan ahead to eat healthfully, you’ll find it easier to shed the excess weight.  One of the best ways to curb carbohydrate cravings is to increase your protein intake.  Dietary protein helps control appetite, which ultimately helps us maintain a healthy weight.  Head off cravings for junk food by stocking up on healthy foods.  Foods that are high in sugar provide very little nutrition, and most are paired with foods that are high in fat, sugar and sodium. These empty-calorie foods don’t satisfy cravings for very long, so stock your refrigerator and cupboards with nourishing options that are nutrient-dense, wholesome and satisfying. These include fresh fruits and vegetables, dried fruits, whole-grain breads and cereals and healthy, low-sodium soups. Because these foods are high in fiber, they are utilized by the body more slowly, so you’ll stay full and feel satisfied longer. Some delicious low-fat, high-fiber options include oatmeal with dried fruit, low-fat granola with nonfat milk or yogurt, whole-grain bread spread with your favorite natural nut butter, low-sodium lentil soup, and brown or wild rice cooked with your favorite beans.  A successful diet program focuses on lifestyle changes, not temporary changes. Focus on moderation and making healthy choices.

Move More
Exercise is a crucial part of permanent weightloss.  During the winter, we lose the ability to participate in outdoor calorie-burning activities like short walks and gardening. Although these may burn just 100 calories per day, they really help in keeping off the excess pounds.  Strength training is essential for maintaining a speedy metabolism when temperatures drop.  Work up a sweat with cardio activity that can be done indoors.  Staying active in the winter not only helps your body burn those extra calories you may have indulged in, but also elevates your mood and reduces stress, which in turn helps you avoid overeating.

Get Some Light
Too little sunlight can trigger cravings for high-calorie, fatty foods.  This is because diminished sunlight in the winter reduces the body’s production of serotonin, the mood-boosting brain chemical that helps suppress food cravings and overeating.  Because we don’t get as much sun exposure in the winter, our serotonin levels tend to plunge, and cravings kick in to combat the blues.  Being exposed to an hour of indirect outdoor light daily can help ward off the winter blues.  Bundle up and exercise outdoors and you’ll come back feeling refreshed, and less likely to indulge in junk food.  If you can’t get out during the week, take a longer hike or bike ride on the weekend.

We all know that winter is a high-risk time for weight gain, so we must create and follow strategies to minimize eating and maximize opportunities for exercise and exposure to natural sunlight.  These strategies will help you avoid falling into the weightgain trap, and you’ll be healthier and happier this spring.

Quinoa (pronounced keen-wah) is a seed grain of the Chenepodium family.  It is considered a complete protein because it contains all eight essential amino acids.

Quinoa is light and tasty, easy to digest, and blends well with other ingredients.  It is perfect for people who are intolerant of wheat and gluten.

If you’ve been wondering what to do with quinoa, here are a couple of recipes to try.  Feel free to add your favorite meat or meat substitute to either of these dishes.

Quinoa with Broccoli and Cashews

1 tablespoon olive oil
2 cloves garlic, minced
1/2 medium red onion, diced
1/2 cup sun-dried tomatoes, chopped
1/2 cup vegetable broth
1/2 cup dry white wine
2 tablespoons lemon juice
1/2 cup quinoa
1/2 teaspoon sea salt
1 cup broccoli florets
fresh ground black pepper to taste
1/2 cup roasted cashew pieces
2 scallions, thinly sliced

Heat oil over medium heat in a saucepan and saute onion and garlic for 3 minutes.  Add tomatoes, broth, wine and lemon juice and bring to a boil.  Stir in quinoa and salt.  Reduce heat and simmer, covered, about 20 minutes.  Add broccoli and simmer an additional 5 or 6 minutes.  Remove from heat and toss gently until combined.  Add pepper to taste.  Garnish with cashews and scallions before serving.

Makes 4 servings

Quinoa Waldorf Salad

1/2 cup quinoa
1/2 cup water
1/2 cup apple juice
1/4 teaspoon cinnamon
1/8 teaspoon ground cloves
1 Red Delicious apple, cored and chopped
2 teaspoons lemon juice
1/2 cup raisins
1 cup chopped celery

In a medium covered saucepan, bring water, apple juice and spices to a boil.  Add quinoa.  Return to a boil and cook over low heat for 15 minutes.  Remove from heat and cool.  When chilled, add apple tossed with lemon juice, raisins and celery.

Makes 4 servings

Recipe from www.inca-foods.com

Ginger is an extremely versatile culinary tool, allowing flavors from savory to sweet.  You can add it to soups, salads, vegetables, sauces, meat dishes, desserts, beverages and more.  Just remember that when cooking with ginger, a little goes a long way.

Ginger-Spiked Carrots & Apples

2 cups carrots, peeled and sliced on the bias
1/3 cup orange juice
3 teaspoons crystallized ginger, finely chopped
2 tablespoons butter
2 medium apples, cored and cut into 1/4″ thick slices (4 cups)
fresh chives, snipped finely

In a covered skillet, cook carrots, orange juice and ginger in hot butter for 5 minutes.  Add apples, cover and simmer for 3 minutes or until slightly tender.  Top with chives.

Makes 4 servings

Ginger Pea Scallion Pilaf

1/3 cup green onion (white part only)
2 1/4 teaspoons fresh ginger, chopped finely
2 tablespoons unsalted butter
1 cup basmati or jasmine rice
2 cups water
1 teaspoon salt
1 cup frozen peas, thawed
2 green onions, chopped finely

In a heavy saucepan, cook the white part of the green onion and the ginger in butter over medium-low heat.  Stir until the ginger is colored lightly.  Add rice, stirring, for one minute.  Stir in 2 cups water and salt.  Bring the liquid to a boil, cover and cook over low heat for 18 to 20 minutes, or until the liquid is absorbed.  Stir in peas, green onions and pepper to taste.  Remove from heat, cover and let stand for 5 minutes.

Makes 4 servings

Try this recipe for a tasty, warming treat:

Hot Ginger Lemonade

1 1/2 tablespoons ginger juice
1 1/2 cups boiling water
1 tablespoon honey
2 tablespoons lemon juice
pinch cayenne pepper

Stir all ingredients together.  Drink warm.

Makes 1 serving

Recipes from The Ginger People

Recent health news tells us that pomegranate juice is a nutritional powerhouse.  Who would have thought that the sweet-n-sour red juice from a fruit with tons of tiny seeds would be so good for us?

Pomegranate juice is full of antioxidants that fight to prevent cell damaging free radicals from doing their damage.  Pomegranate juice is especially high in polyphenols, one very important form of antioxidants, which protect cells from UV radiation and pests.  The polyphenols found in pomegranate juice are abundant and potent, which makes pomegranate juice an exceptional source of antioxidants.

Pomegranate juice is also extremely beneficial to those with heart disease.  Studies suggest that heart patients who consume pomegranate juice may experience a reduction in arterial plaque build-up and lower levels of LDL cholesterol (the bad kind of cholesterol).  This is amazing, as many patients find the results of consuming pomegranate juice better than the results of taking cholesterol-reducing medication.

We know that antioxidants are good for us, and that we should include antioxidant-rich fruits and veggies in our diets.  We also know that heart disease is an epidemic that touches a large part of our society.  Getting two health benefits in one great juice…what more could we ask for?

Sprouts are one of the most nutrient-dense foods that exist. They are rich in vitamins, minerals, proteins, and enzymes. Sprouts are a living food, because they continue to grow and gain vitamins after they are harvested. They have a greater concentration of nutrients than at any other point during the life of a plant.

Sprouting is economical. Seeds can multiply to several times their weight, so depending on what you grow, you can spend very little and end up with a good amount of freshly sprouted organic greens.

Growing your own sprouts allows you to know exactly what you’re consuming. Your organically grown sprouts will be free of pesticides, herbacides and chemical fertilizers.

Sprouts are easy to grow, and can be grown anywhere…just add water.

Sprouts are easily digestible. Because sprouts are baby plants, their delicate cell walls release nutrients more readily than those of mature plants. The abundance of enzymes found in sprouts make them easy to digest.

Sprouting is fun and easy, and you’ll end up with nutrient-packed sprouts which can be added to sandwiches, salads and more. Visit TrueFoodsMarket.com for everything you need to start sprouting today!

Sorghum flour, also known as milo, is essential to the diets of those people who cannot tolerate wheat products.  Milo is rusty in color with a mildly sweet flavor, much like the flavor of wheat flour.  It comes from a grain similar to millet, and is one of America’s leading crops.

Milo is very nutritious, and can be used in a variety of products, replacing wheat flour.  Some baked goods made with milo flour result in a crumbly texture, so they need to be handled carefully.  Milo flour is also an excellent alternative in making homemade pasta.

This product can be difficult to find in some areas, so visit TrueFoodsMarket.com for the best price and most convenience in ordering.

Recent findings show that coconut oil may be the “perfect food”.  It is a versatile mild tasting oil which is trans-fat free, and may be used for frying, baking, personal care and more.

Unrefined coconut oil has antibacterial and antioxidant properties that offer benefits similar to those of extra virgin olive oil. Coconut oil made by a mechanical expeller press technique allows the natural flavor and whole nutritional value of the oil to come through.

Natural coconut oil, as opposed to the hydrogenated version often found in processed foods, is a saturated fat, but not the kind your doctor has warned you about. Studies have shown that this uniquely curative oil actually has innumerable health benefits, ranging from disease prevention to anti-aging.

Unlike the longer fatty acid chains found in most other oils (which tend to go to fat stores in the body), the medium chain fatty acids in coconut oil are used by the body for metabolism.

The known benefits of coconut oil include weight loss; prevention of heart disease, cancer and diabetes; strengthening the immune system; and beautifying skin and hair, just to name a few.