One More Day...

Dear Andrew, Addison, Family and Friends;
When tragedy strikes in our world, my heart is full of sadness for the families who are suffering today. To know that in a blink of an eye, “our gifts” in life can be taken away from us. It is not that I am not grateful everyday for my blessings, but it does remind me how fragile life can be.

Many years ago I came upon this poem, I don’t know who the author is, but her words as mother served as a reminder to me that no matter how busy or how troubled life can be, our most precious gifts in life are our families.

Just for this morning, I will let you choose what you want to wear, 
and smile and say how perfect it is.
Just for this morning, I am going to step over the laundry, and pick
 you up and take you to the park to play.
Just for this morning, I will leave the dishes in the sink, and let you
 teach me how to put that puzzle of yours together.
Just for this afternoon, I will unplug the telephone and keep the 
computer off, and sit with you in the back yard and blow bubbles.
Just for this afternoon, I will not yell once, not even a tiny grumble 
when you scream and whine for the ice cream truck, and I will buy 
you one if he comes by.
Just for this afternoon, I won’t worry about what you are going to be
 when you grow up, or second guess every decision I have made 
where you are concerned.
Just for this afternoon, I will let you help me bake cookies, and I
 won’t stand over you trying to fix them.
Just for this afternoon, I will take you to McDonald’s and buy us both 
a Happy Meal so you can have both toys.
Just for this evening, I will hold you in my arms and tell you a story
 about how you were born, and how much I love you.
Just for this evening, I will let you splash in the tub and not get angry.
Just for this evening, I will let you stay up late while we sit on the 
porch and count all the stars.
Just for this evening, I will snuggle beside you for hours, and miss
 my favorite TV show.
Just for this evening, when I run my fingers through your hair as you 
pray, I will simply be grateful that God has given me the greatest gift
 ever given.
I will think about the mothers who are searching for their
 missing children, the mothers who are visiting their children’s graves instead of their bedrooms, and mothers who are in hospital rooms
 watching their children suffer senselessly, and screaming inside 
that they can’t handle it anymore, and when I kiss you goodnight
I will hold you a little tighter, a little longer.
It is then that 
I will thank God for you, and ask him for nothing, except 
one more day.
Love,
Kimberly  Wechsler

David Wolfe Top 10 Superfoods List

By: Marina Solovyov

In the winter Superfoods article, we examined superfoods that can be found in most supermarkets and are easily recognized  by shoppers.

However, there is another group of superfoods that are less mainstream. These superfoods have higher lists of nutrients that regular superfoods can’t compare with. Such kinds of superfoods usually need to be mixed into smoothies or meals but a few like chia seeds or goji berries can be eaten in their original state.

In my personal opinion, no one knows better about these superfoods than Raw Food Guru David ‘Avocado’ Wolfe. If you are interested in raw food or superfoods than you need to check him out. Click on link to see his free videos.

At the bottom, find links to natural, organic, and online superfoods providers that I trust or have been recommended to me through IIN classmates.

The “David ‘Avocado’ Wolfe List”

1. Acai – this little berry has been touted about in the form of weight loss pill for years. Personally, I think that acai has been devalued due to over marketing and cheapening the product through telemmercials. However, the reality is that in its natural state, this little berry has anti-oxidant properties that out perform any other food on the planet. The acai berry is also packed with essential omega fats and amino acids. Take acai to improve energy, lose weight, balance hormones, and make your skin shine.

Source: txkidskitchen.com via Leah on Pinterest

Acai comes in powder, frozen, and fresh. Mix it into smoothies, desserts, meals, or eat with breakfast.

Source: kblog.lunchboxbunch.com via Janneke on Pinterest

2. Cacao ( raw chocolate) – ” The food of the Gods” is the worlds best source of antioxidants, magnesium, iron, manganese, and chromium. Raw cacao comes in many forms: whole cacao beans, cacao nibs, cacao powder, and cacao butter. Raw Chocolate improves cardiovascular health, builds strong bones, is a natural aphrodisiac, elevates your mood and energy, and increases longevity.

Source: fineandraw.com via Designerd on Pinterest

3. Goji Berries (wolfberries) — among many things, goji berries have been linked to clearing the skin, protecting the immune system, anti-aging, reducing body aches, and lowering their blood cholesterol and triglycerides. They contain amazing properties like 18 kinds of amino acids, including all 8 essential amino acids, up to 21 trace minerals, high amounts of antioxidants, iron, polysaccharides, B & E vitamins, and many other nutrients.

Source: gojiactive.info via Mia on Pinterest

Source: elanaspantry.com via Hallie on Pinterest

4. Maca — a nutrient rich plant that has grown in the Peruvian Andes for thousands of years. In general, it is famous for its ability to increase energy and libido. Women especially appreciate maca for its ability to naturally balance hormones, increase bone strength, regulate menstrual cycles, reduce cramping or PMS symtons.

Source: fitness.wesoslim.com via Alyson on Pinterest

Dried maca powder contains more than 10% protein, nearly 20 amino acids, including 7 essential amino acids. As a root crop, maca contains five times more protein than a potato and four times more fiber.

Source: vegantickles.blogspot.com via Andi on Pinterest

5. Hemp Products – They have a light, nutty flavor, and can be eaten raw, mixed into smoothies, or baked with. Hemp seeds are loved by non meat eaters for being a perfect protein. Hemp seeds are packed with 33% pure digestible protein, and are rich in iron, amino acids, and vitamin E as well as omega-3′s and GLA.

Source: organicjar.com via Christina on Pinterest

For the rest of Superfoods visit Marina’s Tokyo Cafe.

Now you know some of abc’s of superfoods. Next week we can talk recipes. Every weekend I will be featuring superfoods from around the world with tips and guidance for how to use them.

Like always, if there are any questions or superfoods you’d like me to cover, please leave a comment below.

Also don’t forget to check out Marina’s fabulous articles about Winter Superfoods and A Traditional Japanese Breakfast. 

Sources: Institute of Integrative Nutrition and David Avocado Wolfe

Marina Solovyov graduated from the Institute of Integrative Nutrition and is now a holistic health coach based in Tokyo, Japan. She writes about Japanese cooking, traditions, and recipes on her website Marina’s Tokyo Cafe.

Super salty fast food

By Karen Pallarito

Fast food is convenient, but it can be salty, and it’s saltier in U.S. than in other countries.

Americans eat about 3,400 mg of sodium a day, more than the suggested 2,300 milligrams and double the 1,500 milligrams for people who over 50, African American, or who have hypertension, diabetes, or kidney disease.

While “fast food isn’t going to wreck anyone’s diet if consumed on occasion,” you should limit sodium, says Rima Kleiner, RD, a Vienna, Va.-based nutritionist.

Here are some of the worst fast-food meals for sodium and better options, check out http://www.health.com/health/gallery/thumbnails/0,,20620588,00.html

Childhood obesity: The epidemic hits minority kids especially hard

 

 

 

 

Reported from Boston Children’s Hospital and other hospitals across the U.S. doctors are treating an alarming number of children for a host of obesity-related conditions that can have life-long implications, including type 2 diabetes, hypertension, gall stones and sleep apenea, these conditions once considered to be strictly adult diseases are now being seen in young children.

Obesity occurs when a child is significantly over the ideal weight for her height. Like adults, children become obese when they eat more calories than they use. Obesity in children is determined by using a body mass index (BMI) percentile. BMI is a measure of weight in relation to height.

 

Obesity can increase a child’s risk for serious and chronic medical problems, such as type 2 diabetes, high blood pressure (hypertension), high cholesterol, orthopedic problems and liver disease.

For more information on this article please go to  http://www.childrenshospital.org

 

 

 

 

 

 

 

 

Winter: Power Foods!

Dear Andrew, Addison and Friends,

I am so tired of winter, the ice, the snow and the wind chill factor. But I shouldn’t be complaining, I live in Texas and my son Addison lives in Montreal , he has at least 5 months of these cold temperatures. But there is good news, during this time of the year, there are some winter power foods in the market. I consider “power foods” the foods that are nutrient dense that offer wonderful “fuel” for our bodies. I am a strong believer in supporting our local farmers and eating foods that are in season. So, for the next several weeks I will share with you some recipes that you can join into your weekly menu planning. Here is a recipe that you can use for lunch or dinner. It makes a lot so you can save it for leftovers.

Power Food #1: Beans and Legumes

First of all, lets clear up this matter, beans are a part of the legume family. Peas, peanuts, lentils and even coffee beans are a part of the legume family. Legumes are a flowering plant that produce a pod or seed bearing carpel. This family of foods provide healthy complex carbohydrates, fiber, protein, calcium, zinc, iron and folate, which supplies antioxidants that provide energy for our bodies. Legumes come in a variety of  forms; canned, frozen, or dried. All are very close in nutritional value. But be aware that canned and frozen may have salt added, so please read the nutritional label. I prefer dried beans, they are cheaper and they can be stored up to one year in your pantry.

You know I love slow-cookers because you can dump everything in, turn it on and come home later and dinner is ready! Here is another tasty and healthy meal.

Chicken, Beans and Swiss Chard

Taste great and its healthy!

• 2 cups sliced red onions


• 1 cup sliced fennel bulb


• 2 cloves garlic, minced


• 1 (15-ounce) can white (cannellini) beans, rinsed and drained


• 1 cup reduced-sodium chicken broth


• 4 (5-ounce) skinless chicken breast halves (with bone)


• Salt and freshly ground black pepper


• 2 tablespoons chopped fresh rosemary leaves


• 1/2 cup sliced roasted red peppers (from water-packed jar)


• 4 cups chopped Swiss chard leaves (another power food!)

This garlic bread is delicious with this soup.

• 1 crusty loaf of bread


• 2 tablespoons olive oil


• 1 clove garlic

Directions

Arrange onions, fennel and garlic in bottom of slow cooker. Place beans on top of vegetables. Pour over chicken broth.Season chicken all over with salt and pepper and place on top of vegetables and beans in the slow cooker. Sprinkle rosemary over chicken. Place roasted red pepper slices on top of chicken. Arrange Swiss chard all around chicken.Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.

Slice bread and grill or toast, then drizzle with olive oil. Rub hot bread with garlic clove and serve with meal.

Salad of Black-Eyed , Kidney Beans, Barley and Corn

1 1/2 cups corn kernels, from 2 large ears of corn or if you have to, you can buy canned or frozen, watch out for the sodium level.

1 cup of frozen black-eyed peas

1/2 cup pearl barley

1 1/2 cups cooked red kidney beans or use 2 cans of red kidney beans

1 green bell pepper, finely diced

1/4 teaspoon red pepper flakes

1/3 cup chopped parsley

2 tablespoons finely diced red onion

3 tablespoons of extra virgin olive oil

grated zest and juice of 2 large limes

1/2 teaspoon ground cumin

Bring a pot of water to a boil. Cook the corn for 1 minute, scoop it out and set it aside.  If you are using canned omit this step. But if you are using frozen black-eyed pes and corn, lower the heat and simmer until tender about 35 minutes. Then drain in a colander. Meanwhile in a second pot, cook the barley in enough water to cover, cook about 40 minutes.

Layer the corn, peas, barley and beans in a shallow bowl with the pepper, pepper flakes, parsley and onion sprinkled between layers. In a small bowl, whisk together the oil, lime zest and juice, cumin,  add a little salt if needed, pour this over the salad. When it’s time to serve gently toss the salad with a large rubber spatula, this will prevent from crushing the beans.

I hope you enjoy these recipes and remember spring is right around the corner!

Love from Mom

Butter vs. Margarine

 

 

This debate has been around since margarine was created by a Frenchman fromProvence, France -- Hippolyte Mège-Mouriez -- in response to an offer by the Emperor Louis Napoleon III for the production of a satisfactory substitute for butter. To formulate his entry, Mège-Mouriez used margaric acid, a fatty acid component isolated in 1813 by Michael Chevreul and named because of the lustrous pearly drops that reminded him of the Greek word for pearl -- margarites. From this word, Mège-Mouriez coined the name margarine for his invention that claimed the Emperor’s prize.*

So let’s look at what is in these two foods:

Butter –Ingredients: Cream, salt

Margarine – Ingredients: Liquid Canola Oil, Water, Partially Hydrogenated Soybean Oil, Plant Stanol Esters, Salt, Emulsifiers, (Vegetable Mono- and Diglycerides, Soy Lecithin), Hydrogenated Soybean Oil, Potassium Sorbate, Citric Acid and Calcium Disodium EDTA to Preserve Freshness, Artificial Flavor, DL-alpha-Tocopheryl Acetate, Vitamin A Palmitate, Colored with Beta Carotene.

The problem with margarine can be ingredient number 3, partially hydrogenated soybean oil! Trans fats.

Today, nutritionists say to go easy on both butter (high in saturated fat) and margarine (high in trans fatty acids). TheAmerican Heart Association still recommends margarine over butter but also advises consumers to choose the soft liquid or tub varieties. Look at the ingredients and nutrition facts, AHA says, and buy the variety with no more than 2 g of saturated fat per tablespoon and with liquid vegetable oil (not hydrogenated) as the first ingredient.

Reference: http://www.butteryspreads.org/historyofmargarine.php *

Book Signings

Kimberly is currently scheduling book signings around the United States and Canada. She will speak about her Family Fitness and her three latest books.

Her three books are;

303 Preschooler-Approved Exercises and Active Games

303 Kid- Approved Exercises and Active Games

303  'Tween -Approved Exercises and Active Games

If you are interested in scheduling Kimberly for a book signing at your school, business or event, please call 214-407-8865 to schedule an appearance.

Media Kit is available under the About page.