Whole Living Large - Page 11 of 47 - {W}holistic Living For The Everyday Family

Why You Should Not Eliminate Carbs Completely From Your Diet

Food is an effective way for you to harness your health and take control of you mood, energy levels, and mental clarity.

On average, we make more than 200 food choices every day. Many of these occur in our mind.

Each choice is a step closer to better health and living. Food choices effect:

  • All day energy levels
  • May help reduce your risk for certain diseases
  • May help you live longer

The best part is this does not require a complete makeover of your pantry. The best way to achieve permanent change is small baby steps.

Choose Carbs Wisely

Carbs serve as fuel when changed into glucose (blood sugar)

Feeds cells and organs, most importantly your brain.
A good goal is to get half total calories from carbohydrates.

Find Carbs In:

Pasta
Sugar
Vegetables

Avoid these Carbs:

Corn syrup
Sugar

These have no nutritional value. They only offer empty calories.

The best way to know if the carb is worth eating… Is it rich in fiber?

Fiber is the part of the plant that can not be digested.

Fiber offers many benefits for your body.

  • Helps you feel full longer
  • May prevent weight gain
  • Aids digestive health
  • May help reduce the risk of developing diabetes and heart disease.

Excellent sources of Whole Carbs

  • Fruits
  • Vegetables
  • Legumes, beans, and peas
  • Whole Grains

Daily Goal for Carbs is 20-35 grams from whole foods like fruits and vegetables.

Tips for adding more fiber to your diet

  • Choose whole grain bread and pasta
    • Ezekial bread
    • zucchini pasta (spiralized)
    • Brown rice in place of white rice
    • Choose oat and whole grain cereals
    • Eat a salad daily, or opt for a green smoothie.

Carbs play a key role in overall health.  Your body needs whole carbs daily and will not operate at the fullest potential when you eliminate carbs from your daily diet. For a great list of carb rich foods see this post from healthyeater.com. 

 

 

Orange Carotene

A week has passed since Halloween candy has entered the house and my willpower has failed once again. Now that We have donated the candy to several companies the house is once again free from my kryptonite.

Started the week with one of my favorites, carrot and bell pepper. The bell pepper gives the juice an extra edge, and I like to add a dash of cayenne to give it just the right kick.

This recipe makes enough for 2 16 oz drinks. As soon as the last carrot juiced, I had a line of kids holding up cups.  I love it.

Carrots are rich in carotenes, more than all other plant foods. Making them a great food for protection from cancers and cardiovascular disease.  Great for keeping eyes and lungs healthy.

Ingredients

8 carrots

2 apples

1 1/2 red bell pepper

1 romaine head

1/2 lemon

Directions

Wash all ingredients and run through the juicer. Enjoy immediately or flash freeze for 30 minutes and then place in the refrigerator. Enjoy within 24 hours.

Bell Peppers come in a variety of bright colors and contain high levels of carotenes and are a rich source of vitamin C.

Orange Carotene
Author: 
Recipe type: Juice
Serves: 2 16 oz
 
A great juice full or vitamin C and Beta Carotene. Immune Booster and Natural Glow maker.
Ingredients
  • 8 carrots
  • 2 apples
  • 1½ red bell pepper
  • 1 romaine head
  • ½ lemon
Instructions
  1. Wash all ingredients and run through a juicer. Enjoy immediately or flash freeze for 30 minutes and then place in the refrigerator. Enjoy within 24 hours.

3 Ways to Get a Better Night’s Rest

There have been numerous research studies that show the importance of getting a good night’s rest. Most recently there is a correlation between using smartphones and tablets to restless and poor sleep. Here are three ways to help you achieve a better night’s rest.

  1. Aromatherapy – Smelling lavender enhances the waves in your brain that encourage relaxation. I like to put a drop on my pillow before bed or use my essential oil diffuser.
  2. Sleep Mask- For those that are sensitive to lingering light while sleeping a contoured sleep mask can make drifting off to sleep more comfortable and easy.
  3. White Noise-There are many white noise apps available on smartphones today.  They were lifesavers while the triplets were babies, I used Relax Melodies while they were infants.  It is free and has a variety of sounds.

Best thing for a good night’s rest is to turn off electronics 2 hours before going to bed. This allows your body to acknowledge it is time for sleep.

Quick and Easy Pumpkin Ice Cream

I know it is Fall, but I live in Arizona and we still have some high temps going on, so I figured what good is a list of pumpkin recipes is there is no ICE CREAM.

This is quick, simple and delicious.

Ingredients
  • 4 large or 6 small very ripe bananas (lots of black spots), frozen
  • 1/2 cup fresh or canned pumpkin puree
  • 3 Tablespoons of Nutella
  • Additional options: 1/2 cup chocolate chips, 1/4 to 1/2 tsp cinnamon  and  1 tsp of vanilla.
  1. Blend the frozen bananas and pumpkin together in a high-speed blender or food processor until creamy. The bananas must be pre-frozen even if you are going to freeze the ice cream after blending. You can also add chocolate chips, 1/4 to 1/2 a tsp of cinnamon and 1 tsp of vanilla for some extra pizazz.
  2. Serve immediately for soft serve texture or freeze for at least 4 hours for a firmer ice cream. If ice cream is in the freezer for a while, let it soften for about 5 minutes at room temperature before serving.

 

 

Pumpkin Ice Cream
Author: 
Recipe type: Dessert
Prep time: 
Total time: 
Serves: 4
 
Quick, simple and only three ingredients.
Ingredients
  • 4 large or 6 small very ripe bananas (lots of black spots), frozen
  • ½ cup fresh or canned pumpkin puree
  • 3 Tablespoons of Nutella
  • Additional options: ½ cup
  • chocolate chips, ¼ to ½ tsp cinnamon  and  1 tsp of vanilla.
Instructions
  1. Blend the frozen bananas and pumpkin together in a high-speed blender or food processor until creamy. The bananas must be pre-frozen even if you are going to freeze the ice cream after blending. You can also add chocolate chips, ¼ to ½ a tsp of cinnamon and 1 tsp of vanilla for some extra pizazz.
  2. Serve immediately for soft serve texture or freeze for at least 4 hours for a firmer ice cream. If ice cream is in the freezer for a while, let it soften for about 5 minutes at room temperature before serving.