Sunday, August 9, 2009

More About MUFA's (Mono unsaturated Fat)

I just started this & will post in a few weeks on how it is going. :) Ive also added exercising 3-4 times a week for at least 30 minutes. I love to do the Wii Fit, as I dont have to leave the house especially during the Summer months when I have my 7 year old underfoot.

Im finding that I can do the 30 minute Wii Fit free run and I can change the channel so my son can watch SpongeBob while I get in my 30 minutes of exercise. :)

How do I add MUFA (mono unsaturated fat) at every meal?

Basically, try to add: Avocado, Canola oil, Olive Oil, Nuts like almonds, cashews, pecans, and peanuts, Olives, Peanut butter and peanut oil, or Sesame seeds to your diet.
One of the best ways is to try to mix and optimize those ideas. For example: Traditional pesto is made from pine nuts, olive oil, basil, parmesan cheese. What a tasty way to get MUFA.

Here are some more specific ideas for each meal:
MUFA Breakfast Ideas for weight loss
Add Avocado in omelet
Spread Peanut butter on toast, bagels, english muffins, or apples
Sprinkle Almonds (nuts) on top of pancakes, waffles, and even french toast
Mix nut-based granola in your yogurt
Blend Flax Seed Oil with your favorite fruit smoothie
Add Sunflower seeds, Walnuts, or Pecans to your cereal or oatmeal

MUFA Lunch & MUFA Dinner Ideas for weight loss
Toss sliced avocado, chopped olives, or sliced nuts in your green leaf salad
Pour Oil Based Dressings on top of your salad specifically Olive Oil, Sun Flower, or Peanut Oil
Add avocado to a Mexican chicken or black bean soup
Instead of croƻtons, add nuts and seeds to your or soup or salad
Add nuts to stir fry dishes
Ask for Olives in your Enchiladas or other Mexican Food.
Dribble Pesto sauce over a small bed of noodles
Add a dollop of pesto to dishes such as tomato soup or baked potato
Stir olives into your red pasta sauce
Sprinkle nuts on cream-based soups like tomato-basil, butternut squash soup, etc.
Add Avocado to your deli sandwich (Jimmy John’s is great for this)
Top your Chicken Sandwich, Turkey Burger, or Small Hamburger with Guacamole

MUFA Snack Ideas for weight loss
Eat Raw Nut based Trail Mix.
Spread Olive tapenade on a cracker or crostini
Spread Avocado and cheese on a cracker
Dip apples or celery in Peanut or almond butter
Have an Olive Loaf Bread slice with olive oil

Remember, the key here is you need to keep your quantity of calories down for maximum benefit.

As I detailed in my MUFA weight loss article, Nuts, Avocados, and Oils are all high calories foods. Yet, they are very filling so you need less food at your meal. Try to strive for 400 calorie meals with a vegetable and protein rich diet.

Here are some other articles that you might like to read:
Flat Belly Diet: A Skim Review
Top Three 5 minute MUFA Snacks

Friday, August 7, 2009

Okay... enough is enough....

Okay, Ive finally realized that I tend to overeat out of frustration to deal with my 7 year old son's issues with Autism. But, Ive soon had a realization that I cant do this any longer as it isnt good for my overall health, even though I am 6 foot tall.

I stepped on a scale only to find out that Ive gained 15 lbs over the past two years. Not good at all!!!

So, Ive started working out 3-4 times a week doing Wii fit. Im also learning to change my eating habits and happened to find an advertisement in Prevention Magazine for, so my husband and I are going to add MUFA's (mono unsaturated fat)
to our diet and see what happens.

As for working out... I happened to find this cool online site that tracks ones exercise habits. This is mine so far:

Wednesday, March 11, 2009

Detox Superfoods


Consume These Foods As Often As You Can

Apple: Helps excrete heavy metals and cholesterol and is supports cleansing for the liver and kidneys

Artichoke: Purifies and supports the liver and has a diuretic effect on the kidneys

Asparagus: Superb detox food because of its diuretic effect; helps maintain healthy bacteria in the intestines

Blueberry: High in antioxidants and are an excellent source of fiber, potassium, Vitamin A, Vitamin C and credited for improving eyesight

Broccoli: Like sprouts and cabbage, increases levels of glutathione, a key antioxidant that helps the liver expel toxins

Carrot: Packed with beta-carotene, a powerful antioxidant; antibacterial and antifungal

Cranberry: Antioxidant-rich; destroys harmful bacteria in the kidneys, bladder and urinary tract

Fennel: Has strong diuretic action and helps body eliminate fats

Garlic: Powerful antioxidant that is also excellent at helping eliminate toxic microorganisms

Ginger: Supports relief from abdominal bloating, nausea and diarrhea. Helps to stimulate digestive enzymes, aiding efficient digestion

Lemon: Stimulates the release of enzymes – an essential part of the liver’s detoxification process

Olive Oil: Antioxidant; helps prevent cholesterol from being transformed into a harmful free radical

Onion: Rich in antioxidant quercetin, which protects against free radical damage; onion enhances the activity of healthy intestinal flora and is antiviral

Parsley: Diuretic and helps kidneys to flush out toxins; contains phyto-nutrients that support the liver and is rich in antioxidants

Quinoa: Easily digested cleansing grain that is a good source of protein, vitamins, and minerals

Rasberry: Almost 50% higher antioxidant activity than strawberries, three times that of kiwis, and ten times the antioxidant activity of tomatoes, shows research conducted in the Netherlands and published in the journal BioFactors

Rice: Brown rice in particular cleans the intestines as it passes through and prevents constipation; antiallergenic and helps support normal blood-sugar levels

Salad Greens: Superb antioxidant and cleanser of the digestive tract

Tomato: Rich source of the antioxidant lycopene, which is believed to prevent a variety of health issues

Watercress: Purifies the blood and expels wastes from the body

Yogurt: Live yogurt contains pro-biotics that may support reduced intestinal inflammation and fungal infections and eliminate bad bacteria that damage the gut wall

The Importance Of Fluids: Drink At Least 8 Glasses A Day

This will help avoid fluid retention and keep your body’s waste disposal system – the liver, kidneys, lungs, digestive system, lymphatic system, and skin – functioning efficiently. Water flushes out toxic material, reduces bloating, helps keep your skin clear, and is essential for a successful detox.

Drinking fluids throughout the day, reducing the intake in the hours leading up to bedtime is important so that you don’t have to get up in the night. Drinking with meals dilutes the digestive enzymes, so try to avoid drinking before or up to an hour after meals. Herbal teas are excellent alternatives to water, and green tea is rich in antioxidants. Freshly squeezed fruit and vegetables juices are loaded with nutrients, antioxidants, and enzymes and help to keep your system alkaline, but they need to be drunk immediately as the nutrients are destroyed on exposure to the air.

Sunday, March 1, 2009

Tough Times, Tough Faith

I always appreciate my Pastors perspective & just had to share this from my March newsletter from our church :)

Tough Times, Tough Faith
By Pastor Wendell Smith

Consider it a sheer gift, friends, when tests and challenges come at you from all sides. 3 You know that under pressure, your faith-life is forced into the open and shows its true colors. 4 So don't try to get out of anything prematurely. Let it do its work so you become mature and well-developed, not deficient in any way. 5 If you don't know what you're doing, pray to the Father. He loves to help. You'll get his help, and won't be condescended to when you ask for it. 6 Ask boldly, believingly, without a second thought. People who "worry their prayers" are like wind-whipped waves. 7 Don't think you're going to get anything from the Master that way, 8 adrift at sea, keeping all your options open. James 1:2-8 (MSG)

I am not saying this because I am in need, for I have learned to be content whatever the circumstances. 12 I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. 13 I can do everything through him who gives me strength. Phil 4:11-13 (NIV)

If you live long enough, you will endure many hard times. Life is good, but there are always difficult and challenging things that every earth-dweller encounters. We live on planet earth- a physical realm dominated by sin and darkness, where storms and resistance seem to rule and problems and troubles are commonplace.

The Patriarch Jacob lived one hundred thirty years but said his days were few and evil. King Solomon said that if a man lived many years, let him remember the days of darkness, for they will be many. Jesus prophesied of days coming on the earth when men's hearts will fail them for fear. The Apostles wrote letters and described perilous and stressful times that would come.

In today's global economic crisis, we find ourselves in the middle of one of the most challenging situations many of us have ever experienced in our lifetime. But before we give in to depression, we need to recall that the Bible is filled with hope and faith and an optimistic view of how life should be lived- even in the face of adversity.

Most baby boomers and their children cannot recall many difficult financial years. A few older saints might still be alive who were children during the great depression. Today, we all struggling to varying degrees as we go through the current economic calamity. Some of us have lost jobs, houses, retirement accounts or value of some kind. These kind of hard times can shake our faith and make us ask hard questions but as people of faith, we need the divine perspective to get us through.

The perspective we need is a much more long term one- i.e. one that spans most of human history. In the Bible, for example, there were several famines, many in the Old Testament and a few in the New. But in the midst of each of them the Lord supernaturally provided for His people.

God provided for Abraham in a time of famine.
Isaac sowed and reaped 100 fold in a time of famine
God provided for the prophets Elijah and Elisha and the widow chosen to help them in famine

The Churches of Asia sent aid to Jerusalem and the Judean brethren during a great famine
Financial gurus, wall street brokers, heads of the nation's most prestigious banks and some of the brightest minds of our times are all in a quandary about how to solve the present emergency. It seems that "all the king's horses and all the king's men" cannot put our economy back together again. The same hurricane that is blowing against us is also blowing down the house down next door.

But Jesus said if we obey Him and practice what He says, we will build on a foundation that will weather the storms and remain standing when everything around us is being washed away. If we follow God's divine principles and stay connected with a community of believers who are walking in truth, we will make it through this crisis- just as millions have done before us. Our fathers survived the ancient crises of the Old Testament. Prophets were miraculously provided for during famine. And the early church disciples endured many and varied trials and came through them all victoriously. If they made it we can make it.

From a biblical perspective, how do we get through such severe financial catastrophe?
Remember first, we all need community, a local church of loving friends and family of believers to stand with us. When one is lacking, others provide. In the very first church, there was none that lacked because they met each other's needs out a selfless desire to help.

Believers also have a secret advantage. We have a divine connection with the provision of God Almighty through our prayers. Simple asking evokes simple provision. The same God who multiplied loaves and fishes for Jesus and the disciples, is the same God we serve. Ask and you shall receive!

How important it is also to renew our minds and think God's thoughts when facing a crisis. If we spend our time just meditating on the bad news, we will be discouraged and our faith will be drained. But faith comes when we hear the Word of the Lord, made alive by the Holy Spirit and giving us daily guidance.

Out of the faith base of the Bible, a personal relationship with the Lord and the connections of a community of believers, sprouts another crop that blossoms in the heart of every faith filled follower of Christ. Wisdom comes from God. It comes when we meditate day and night on His Word and it comes from walking with wise men. . One decision can make or break a family's finances or a business's momentum. Don't make major decisions alone, in time of crisis. Seek the Lord, ask for counsel and make sure and careful steps during these times.

Lastly, don't stop doing what got you this far. We tithed by faith trusting our Heavenly Father to keep the windows of heaven open over our lives. We gave and sowed seed into the lives and needs of others. We can now trust that the harvest of what we planted will come back to us. And no one who has given to the poor will be forgotten by God. He Himself will repay anything we have given in His name to those in need. If, in a time of testing, I panic and start to withhold, I run the risk of stopping with life giving flow of faith and love that runs through my life.

There are many practical things each of us can do to walk wisely during times like these but the greatest thing we can do, is position ourselves in faith to maintain our trust in God, Jehovah Jireh, who has always helped us and always will. Going through tough times- ask God to give you tougher faith; fight the good fight of faith and take a stand. The storm will pass. Your foundation will remain and your life will reflect the pleasure of God who rewards those who walk by faith!

Thursday, February 26, 2009

Shayans Law: or How'd You Like to Pay Out Of Pocket For Autism treatments?

I found this blog today and had to share as we are trying to get Shayans Law passed.

Shayan's Law or: How'd You Like To Pay Out Of Pocket For All Your Doctors?

You want to know something that's really awesome? When I take Bug to his doctor visits regarding his Asperger's (high functioning autism), I only have to pay around $200 a visit. I'm lucky, because his autism is high functioning and the free programs via his school system plus work I'm able to do from home are enough to get him along every day and help him succeed.There are families out there with children who have autism far more severe than Bug, who pay thousands a month for their treatment. Because Washington State does NOT require any insurance coverage for Autism Spectrum Disorder treatment.

Which means all costs--the expensive doctors: the main doctor, the speech therapist, the behavioral therapist, play therapy and even medication, comes straight out of parent's already-tight pockets (Thanks economy!).

People have been forced to move out of their homes to be able to afford treatment for their children, which is absolutely monstrous. Treatment these kids thrive on, treatments that help them adjust and succeed in every day life are seen as 'optional', I've met doctors who give LESS of a damn about what they do because they think they won't get paid and some parents aren't able to get their kids the aid they need at all because of the cost.Some very excellent and hard-working people have put together Shayan's Law, and passing it will mean insurance companies must cover ASD treatment in our state. This cause is a very near and dear one to my heart, as it directly affects not just my own family, but tons of other wonderful people across the state.

If you guys could take ten minutes today to show your support for us, yourselves and other people you know, that'd be wonderful. I don't really do this kind of thing often, but it's extremely important this law gets passed and what better platform to turn to than you guys?Thanks, all, we really appreciate it (and just to note, the phone script isn't mine).

Two Ways You Can Help
By Phone: Make nine brief calls to the Senate health care committee members' offices and read them the following script:
Hi. My name is _____________. I live in ______, and I want to ask you a favor. I have/know a (child/grandchild/godson with autism) or (am a teacher/ therapist of a child with autism), and I would like for you to vote yes!!! for Shayan's Law-Senate Bill 5203.Shayan's law provides medically necessary treatments for autism. Please vote 'yes' on this bill.

Karen Keiser, Chair: (360) 786-7664
Rosa Franklin, Vice Chair: (360) 786-7656
Randi Becker: (360) 786-7602
Cheryl Pflug: (360) 786-7608
Darlene Fairley: (360) 786-7662
Chris Marr: (360) 786-7610
Ed Murray: (360) 786-7628
Linda Evans Parlette: (360) 786-7622
Margarita Prentice: (360) 786-7616

If the Legislator or Legislative Aide asks for more information about the bill, refer him or her to Arzu Forough,

By email:

1. CALL AND EMAIL THE CHAIR OF THE SENATE COMMITTEE, Senator Karen Keiser, today and continue to call her for the next 48 hours. Ask her to please schedule a vote on Shayan's Law in an executive session! Share your personal stories and convey the following message: Autism is a treatable medical condition. Insurance should cover the treatment. Be polite and persistent. Ask her to please schedule the bill for an executive session vote so that it can continue through the legislative process! Keep dialing until you get through!

Call Senator Karen Keiser - (360) 786-7664
Send an Email to Senator Karen Keiser HERE!

2. CALL AND EMAIL THE CHAIR OF THE HOUSE COMMITTEE, Representative Eileen Cody, today and continue to call her for the next 48 hours. Ask her to schedule a hearing for Shayan's Law! Share your personal stories and convey the following message: Autism is a treatable medical condition. Insurance should cover the treatment. Be polite and persistent. Ask her to please schedule the bill for an executive session vote so that it can continue through the legislative process! Keep dialing until you get through!

Call Representative Eileen Cody - (360) 786-7978
Send an Email to Representative Elieen Cody HERE!

Wednesday, February 25, 2009

How cool-- Chalkboard Paint

Since my sons bedroom could use a bit of repainting (perhaps a light blue color, since the color blue has a calming effect-- LOL) I thought this would be a great idea for one of Noah's bedroom walls as well, but use "magnetic" chalkboard paint. :)

Look! Chalkboard Paint on a Kitchen Wall
We see so many cool things that people do in their homes, and this one seemed perfect for Art Month, since you can make the art yourself.
This comes to us from Brenda and Dave in Chicago. They used chalkboard paint not just to paint a patch of their wall, but to paint the WHOLE wall. Now they are and their son can scribble and keep notes and numbers on the kitchen wall without anyone getting into trouble. (thanks, B & D!)

Tuesday, February 24, 2009

Steals and Deals....

Great website! Just click on the icon to go to their page: :)

Steals & Deals