Pampering4life Healthy Eating Series:Whole Wheat Pasta and Veggies

Makes 2 servings

Carrots, celery and greens make tasty additions to this quick tomato sauce with Italian spices. The nuttiness of whole wheat pasta adds to the deep flavors of the dish. You'll be eating dinner in no time!

Ingredients

4 ounces whole wheat pasta
1/4 cup chopped onion
1/4 cup water or low-sodium vegetable broth
1/4 cup chopped carrots
1/4 cup chopped celery
3 cloves garlic, minced
1 cup finely chopped Swiss chard or kale
1 (14.5-ounce) can no-salt-added diced tomatoes, about 1 3/4 cups
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
Nutritional yeast (optional)

Method

Cook pasta according to package directions, reserving 1/4 cup pasta cooking water.

Heat a large skillet over medium heat until hot. Add onion and cook, stirring frequently, about 3 minutes or until beginning to stick to pan. Add water, carrots, celery, garlic and Swiss chard and cook 5 minutes or vegetables are tender. Stir in tomatoes, basil, thyme and red pepper. Bring to a boil.

Reduce heat to low and simmer 5 to 7 minutes or until vegetables are very tender and sauce is thickened. Stir in reserved pasta cooking water and heat through, then stir in pasta. Serve with a sprinkle of nutritional yeast, if using.

Nutrition

Per serving: 280 calories (15 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 150mg sodium, 59g total carbohydrate (10g dietary fiber, 11g sugar), 10g protein

Salt Secrets To Keeping You Bloated

Salt is essential to proper body function. Eating excess salt, found in pre-packaged and commercial foods, however, can cause you to have too much of it in your body. An excessive amount of salt in the body can cause high blood pressure and water retention as the body holds on to water in an effort to maintain homeostasis. While severe cases require medical intervention and prescription drugs, you can use natural methods to flush excess salt out of your body. As a women, it is important to watch your salt intake which can cause sudden acute bloating or the possible appearence of looking heavier then normal. Keep your salt intake to only a few grams a day to help your body flush unwanted fluids.



Water

• Drinking water is the most effective way to get rid of excess salt in the body, and is the most common method of treating mild cases of hypernatremia, excess sodium in the blood, according to researchers at the department of internal medicine of William Beaumont Hospital. The body uses water to dilute salt. If you take in extra salt, drinking extra water allows the body to dilute the salt properly and flush it out through the kidneys. It's best to drink water evenly throughout the day to give the body a steady supply of water to work with. Drinking too much water at once can cause a sodium deficiency, which can be dangerous and sometimes fatal.

Exercise

• Exercise causes you to sweat. When you sweat, you lose both water and minerals from your body. If you have extra salt in your body, you will sweat out a larger amount of it. Working up a sweat for at least 45 minutes goes a long way towards getting rid of some of that excess salt. It's important to keep hydrated and to replenish other minerals, such as potassium and magnesium, once you're done to prevent illness.

Salt Restriction

• Reducing dietary salt is another important aspect of getting rid of excess salt within the body. Salt is withheld completely for 12 to 24 hours if there is a large amount of excess salt in the body. After that, salt is restricted to half the minimum daily requirement, which is 1500 mg, until the body is rid of the excess salt, usually a day or two. It's important to monitor salt intake regularly to prevent recurrences of excess salt, staying at or below 2300 mg daily, especially for those prone to water retention and high blood pressure.

Natural Diuretics

• There are a variety of foods and drinks you can take in that will encourage the body to get rid of the extra salt in your body. Asparagus, leafy green vegetables, beets and onions cause you to urinate more, causing an increase in the amount of salt you expel per day. Drinks with caffeine, such as coffee and tea, also have this effect. Dandelion root tea is especially helpful. You must drink extra water to avoid dehydration when using diuretics, even if they are natural. Daily supplementation with a multivitamin and potassium supplement is advised to prevent depletion of essential vitamins and minerals.

Considerations

• Although excess salt can be excreted naturally, it's important to know when to seek medical help. Chronic high blood pressure or chronic or severe water retention warrant a trip to the doctor. He may opt to put you on a salt-restricted diet. Diuretics of any kind shouldn't be used for longer than a day or two, exclusive of a daily cup of coffee or tea, because they can cause mineral depletion and dehydration in some cases. Anyone with a secondary medical condition, such as heart disease, diabetes or kidney failure, should always consult a doctor before trying to get rid of excess salt. There may be certain methods that must be restricted or modified, or an underlying cause of the excess salt that needs to be treated medically.

Excessive Sodium Consumption

American women take in far more than the recommended amount of sodium per day. According to the Centers for Disease Control and Prevention, the average American over 2 years of age consumes 3436 mg daily. When you eat too much sodium, it strains the proper functioning of the kidneys, which can lead to elevated blood pressure, a condition known as hypertension. Because sodium retains water, excessive consumption leads to elevated blood volume that increases pressure on your heart to pump blood through the arteries. Hypertension is a major risk factor for heart disease and stroke, which research from the American Heart Association indicates as the leading causes of death for American women.

Sources of Sodium

Sodium in your diet typically comes from three main sources. The biggest culprit for high amounts is processed foods, such as prepared dinners, soups, cold cuts and fast food, which contain added salt. Sodium also occurs organically in vegetables, dairy products, meat and shellfish. While these foods contain lower levels of sodium than processed dishes, eating too much natural sodium can still be harmful to your health. The third primary source of sodium is the salt in your kitchen cabinet or on your dining table.

Finding a Healthy Balance

Like most American women, you would most likely benefit from reducing your daily sodium intake. Experts at the Mayo Clinic advise that you lower your sodium consumption by eating more fresh fruits and vegetables. Also, by adding more potassium-rich foods to your diet, you can offset the negative effects of sodium on blood pressure. Foods high in potassium include dark, leafy green vegetables and fruits that grow on vines. To heighten the flavor of your meals, use fresh or dried herbs, citrus zest and fruit juices

Pampering4life Financial Health: Women's Money Power

Why do so many women delegate their financial security to a spouse or signficant other and allow divorce or death to plunge them into poverty? Why do so many women spend more than they earn and become mired in debt?
A National Center for Women and Retirement Research (NCWRR) study showed a direct correlation between a woman's personality characteristics and her financial habits. Assertiveness, openness to change, and an optimistic outlook are the qualities that tend to lead to smart money choices.
Financial Planner, author, and TV host Suze Orman believes our problems with money are manifestations of problems in our life and relationships. Work on the money issues and many of the other problems will take care of themselves; or, work on the other problems and the money problems will take care of themselves.
For many people, money is an emotionally charged issue. It may represent power, or love, or control, especially in relationships. Our beliefs about money and our emotional attachments to it strongly influence the way we spend and handle money.

If you aren't where you should be financially, examine what drives you emotionally when it comes to money and try to figure out the psychological stumbling blocks that keep you from becoming financially independent. Here are ten of the most important things women can do for themselves and their financial future:

1. Don't rely on someone else, like a husband or boyfriend, for your financial security. Educate yourself about money management and investing. 
2. Set goals - it's key to financial success.
   
3. Don't use money to make yourself feel good. That type of high is fleeting. Instead, do things that promote self-respect and creativity so you don't have to seek those feelings through spending money.
   
4. Spend less than you earn - it's the secret to creating wealth.
   
5. Get an education. People with college degrees make on average significantly more money than those who don't have degrees.
6. Build an emergency fund. Without one, losing your job or incurring a large unexpected bill could force you to take on heavy credit card debt, and could put you into a financial hole that will be difficult if not impossible to dig your way out of.
   
7. Be involved in the day-to-day management of your family's finances, and talk about money with your spouse.
   
8. Don't take on your partner's or spouse's debt when you marry. Wait until you're both out of debt before tying the knot, or protect yourself with a pre-nuptial agreement. They're not only for the rich.
   
9. Don't let the fear of losing money, fear of failure, or fear of the unknown stop you from investing.
   
10. Learn from your money mistakes. Don't let them hobble you.

Your financial security is dependent on your attitudes and beliefs about money and your willingness to take your financial future into your own hands.

Modified Food: The Danger From Within

Working as a health counselor in the world of modified food is very challenging. I have many client's that ask me my personal opinion over food that is processed in a lab over a science experiment. This process of my career will challenge my inner me especially when I have to see many patient's with chronic disorders of food sensitivities and full blown allergies that plague my client's daily life. I guess my bottom line would be to simply go organic as much as possible but you first have to understand exactly where the concern is coming from. Let's begin....


What exactly is modified food?

Genetically modified organisms (GMOs) and food have had genetic material (DNA) changed using biotechnology. Scientists add and take away genetic defects or genes to make the plant more resistant to disease. Genes from scorpions, humans, or other plants and animals are added to create a stronger plant. However, the Organic Consumers Association and other agencies say this process harms plants and animals by creating a dangerous mortal threat and crop crisis across the country.

Potatoes that have been modified using a bacterium called Bacillus thuringiensis are often eaten by insects, but this food creates toxins in the insects' bodies, leading to paralysis and death. And while scientists will not admit why bees are dying, some people speculate that it may be due to genetically modified foods.

Crop Failure

• Genetically modified foods increase the incidence of crop failure. This is a serious danger because it threatens the future of food by wiping out crops. Natural News reported that GMO corn plants in South Africa failed to produce kernels. This type of issue may occur more often as many farmers have switched to genetically modified seeds. Leaving the foods in their natural state without modifying their genes is one way to prevent this.

Toxins

• Genetically modified foods can be dangerous when ingested, claims the Mother's For Natural Law website. This is especially true for more vulnerable species such as animals in the wild. Some of these foods create toxins when exposed to stomach acid of insects and animals. The effects on humans are unknown because significant studies have not been done, and the GMO industry is not regulated. GMO foods are an experiment because many foods appear to be harmless but the long-term effects are not yet known. When genetically modified foods have evidence of causing harm to humans, these strains are taken out of grocery stores and destroyed, but the damage has already been done. Many organizations fear that genetically modified foods threaten the food supply.

Death

• Some genetically modified foods have caused death in a small number of people, according to the Global Healing Center. Many Americans became very sick and some died from genetically altered L-tryptophan added to tomatoes. This food was taken off the market and destroyed, but this is an example of what manipulating genes can do. There are also claims that genes spliced from soybeans and Brazil nuts have caused severe allergic reactions and death.

 

Health risk of GMO's 

Allergic Reactions

Modifying plants genetically introduces viruses, bacteria and other substances into the food. The human body is not accustomed to these changes occurring in the food. The Organic Consumers Association notes that when genetically modified soy was introduced in the United Kingdom, food allergies increased by 50 percent. Genetically modified soybeans include a protein that is allegedly an allergen. Reports have surfaced on allergic reactions linked to genetically modified corn and papaya.

Altered Organ Size

Studies performed on animals that were fed genetically modified foods showed a decrease in the size and function of many internal organs. Rats that were fed genetically modified potatoes ended up with smaller-than-normal livers, while another group of rats that were fed genetically modified canola had heavier-than-normal livers. Other organs that were affected included the heart, brain, pancreas, intestines and stomach. Because studies on humans have not been done, it is unclear whether these exact reactions occur in humans who ingest these foods. Time and further research are needed to fully understand the impact on the human body, though these animal studies do indicate that there may be a risk to our internal organs as well.

Other Possible Health Risks

Other possible health risks that have been observed in animal testing and in independent studies include infertility, decreased immunity, high blood sugar, inflammation of the lungs and kidneys and precancerous growths in the intestines. An increased risk of premature death and a higher infant mortality rate has also been observed in animal studies.

The bottom line is to know and understand what you are putting in your body. Make note of your reaction to certain foods and shop organic or local as much as possible. Just remember....YOU ARE WHAT YOU EAT!

 

Pampering4life Healthy Eating Series: Berry Medley Juice

As a Integrative Health Counselor, I enjoy the many benefits of juicing for my health and providing this service to my clients. I believe you can enjoy the many benefits to eating healthy just by juicing daily. Enjoy this simple recipe that will give you vital nutrients to add to your diet.

2 cups of strawberries
2 cups of blueberries
2 cups of blackberries
1 banana
1 cup almond milk
1 1/2 cups of raspberries

Place all ingredients into the blender. Make sure to blend for just a few seconds depending on your blender speed. You can also add ice to the mixture for a fantastic berry delight.

Berries are among the quickest and easiest of fruits to juice. The only prepping they need is a quick rinse. Strawberries are a small exception as they will need to be topped before juicing. All berries are a great source of antioxidants such as anthocyanins, flavonoids and ellagic acid, all of which have been associated with anti-cancer and anti-heart disease benefits. Drink this juice in the morning for a great energy boost or anytime throughout the day. Enjoy!

Rekindle Your Relationship With Love

Even if your relationship is on the verge of breaking off, it is still never too late to rekindle love. Many couples take their love for granted when they are together for too long in a relationship. They failed to make time for their romance and ended up in a plain and boring love.

How to rekindle love and save the relationship? It is time to bring back the romance back into the relationship. Find ways to spend more time together. One of the very good ways to rekindle love is to go for a holiday together.
Reminisce the good days together. Bring out the old photos and go to places where both of you have good memories behind. This will help to bring back the memory and love that both of you had for each other. You have to show him or her that you are someone who will cherish love.

Learn to analyze what went wrong with the relationship. It could be anything that cause either party to lose the confident and faith in the relationship. It can be your sex life, character, attention, etc. Show some respect and be nice to your partner in this relationship.

Take this time to experience some new things together. Maybe your partner has been wanting to learn surfing or maybe you can plan for a monthly surprise to him or her. All these little new things can add some spice to your love life and this is good for rekindling the love with your partner.

Old Fashioned Love Letters

• If part of what extinguished your raging romance was the hustle and bustle of daily life, slow things down to give your love affair a fresh start. Write your former flame a romantic letter and send it via snail mail, giving it the feel of a classically romantic love letter. In your letter, request that he write back. If he is not willing to reciprocate, he is likely not as eager to rebuild the relationship as you are and continuing to pursue the issue may be a lost cause. If he, instead, does write back, read what he has to say and continue with the chain of written love, rebuilding your romance with each word you write.
  
  

Dinner at Home

• A dinner at a fancy restaurant can certainly be romance inducing but when what you seek to do is have a state-of-the-union chat with your former flame, a dinner at home is likely a wiser choice. Ask your ex to come over and enjoy a meal at your place. Prepare the tasty treats yourself or, if your cooking skills leave a bit to be desired, order from your favorite take-out restaurant. As you enjoy this food at home you will have plenty of time to chat and also the privacy necessary to do so.
  
  

Relaxing Trip

• If your romantic relationship didn't go out with a bang but instead transitioned into a friendship, taking a trip with this person with whom you still have a positive relationship may be a good choice. Plan a relaxing trip to a cabin or beach destination and invite your ex-flame to go. Before asking her to go on the trip, make it clear that you hope to use the time away to reconsider your relationship status, as to ensure that she doesn't feel tricked into attending this relationship summit. This time away from the duties of daily life may give you just the opportunity you need to communicate openly and ponder your romance.

Love is both an action and a feeling. The action of love generates a blissful feeling called by the same name. When the action stops, the blissful feeling is replaced with pain. There is a similar feeling called lust which may be confused with love. You need to decipher between the two in order to have a healthy heart. Every person is capable of great love so make sure to love the one you are with.

Happy Valentine's Day Everyone!

Pampering4life Healthy Mind Series: Forgiveness

Nearly everyone has been hurt by the actions or words of another. Perhaps your mother criticized your parenting skills, your colleague sabotaged a project or your partner had an affair. These wounds can leave you with lasting feelings of anger, bitterness or even vengeance — but if you don't practice forgiveness, you might be the one who pays most dearly. By embracing forgiveness, you can also embrace peace, hope, gratitude and joy. Consider how forgiveness can lead you down the path of physical, emotional and spiritual well-being.

What is forgiveness?

Generally, forgiveness is a decision to let go of resentment and thoughts of revenge. The act that hurt or offended you might always remain a part of your life, but forgiveness can lessen its grip on you and help you focus on other, positive parts of your life. Forgiveness can even lead to feelings of understanding, empathy and compassion for the one who hurt you.
Forgiveness doesn't mean that you deny the other person's responsibility for hurting you, and it doesn't minimize or justify the wrong. You can forgive the person without excusing the act. Forgiveness brings a kind of peace that helps you go on with life.

What are the benefits of forgiving someone?

Letting go of grudges and bitterness can make way for compassion, kindness and peace. Forgiveness can lead to:

• Healthier relationships
• Greater spiritual and psychological well-being
• Less anxiety, stress and hostility
• Lower blood pressure
• Fewer symptoms of depression
• Lower risk of alcohol and substance abuse

Why is it so easy to hold a grudge?

When you're hurt by someone you love and trust, you might become angry, sad or confused. If you dwell on hurtful events or situations, grudges filled with resentment, vengeance and hostility can take root. If you allow negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice.

What are the effects of holding a grudge?

If you're unforgiving, you might pay the price repeatedly by bringing anger and bitterness into every relationship and new experience. Your life might become so wrapped up in the wrong that you can't enjoy the present. You might become depressed or anxious. You might feel that your life lacks meaning or purpose, or that you're at odds with your spiritual beliefs. You might lose valuable and enriching connectedness with others.

How do I reach a state of forgiveness?

Forgiveness is a commitment to a process of change. To begin, you might:

• Consider the value of forgiveness and its importance in your life at a given time
• Reflect on the facts of the situation, how you've reacted, and how this combination has affected your life, health and well-being
• When you're ready, actively choose to forgive the person who's offended you
• Move away from your role as victim and release the control and power the offending person and situation have had in your life

As you let go of grudges, you'll no longer define your life by how you've been hurt. You might even find compassion and understanding.

What happens if I can't forgive someone?

Forgiveness can be challenging, especially if the person who's hurt you doesn't admit wrong or doesn't speak of his or her sorrow. If you find yourself stuck, consider the situation from the other person's point of view. Ask yourself why he or she would behave in such a way. Perhaps you would have reacted similarly if you faced the same situation. In addition, consider broadening your view of the world. Expect occasional imperfections from the people in your life. You might want to reflect on times you've hurt others and on those who've forgiven you. It can also be helpful to write in a journal, pray or use guided meditation — or talk with a person you've found to be wise and compassionate, such as a spiritual leader, a mental health provider, or an impartial loved one or friend.

Does forgiveness guarantee reconciliation?

If the hurtful event involved someone whose relationship you otherwise value, forgiveness can lead to reconciliation. This isn't always the case, however. Reconciliation might be impossible if the offender has died or is unwilling to communicate with you. In other cases, reconciliation might not be appropriate. Still, forgiveness is possible — even if reconciliation isn't.

What if I have to interact with the person who hurt me but I don't want to?

If you haven't reached a state of forgiveness, being near the person who hurt you might be tense and stressful. To handle these situations, remember that you can choose to attend or avoid specific functions and gatherings. Respect yourself and do what seems best. If you choose to attend, don't be surprised by a certain amount of awkwardness and perhaps even more intense feelings. Do your best to keep an open heart and mind. You might find that the experience helps you to move forward with forgiveness.

What if the person I'm forgiving doesn't change?

Getting another person to change his or her actions, behavior or words isn't the point of forgiveness. Think of forgiveness more about how it can change your life — by bringing you peace, happiness, and emotional and spiritual healing. Forgiveness can take away the power the other person continues to wield in your life.

What if I'm the one who needs forgiveness?

The first step is to honestly assess and acknowledge the wrongs you've done and how those wrongs have affected others. At the same time, avoid judging yourself too harshly. You're human, and you'll make mistakes. If you're truly sorry for something you've said or done, consider admitting it to those you've harmed. Speak of your sincere sorrow or regret, and specifically ask for forgiveness — without making excuses. Remember, however, you can't force someone to forgive you. Others need to move to forgiveness in their own time. Whatever the outcome, commit to treating others with compassion, empathy and respect.