Monday, October 31, 2011

New Blog

So many people have said that they want to be heatlhy but they can't afford it. So, I decided to being a new blog which will have tips, recipes and other info about being healthy even if you are poor. The recipes are mostly original but a few will be oens I've collected from other sources.

Here's the blog: www.poorbuthealthy.blogspot.com

Avoid Injury While Strength Training

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


To avoid injury, gradually build strength and stamina
while getting more physically active.

Sunday, October 30, 2011

Think You Don't Need Strength Training? Think Again!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


Research shows that strength training improves sleep
quality and people fall asleep faster, sleep deeper
and awaken less often as well as sleep longer.

Monday, October 24, 2011

Manage What You Eat!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


"By managing what you eat, and when you eat it, you can create a hormonal environment that burns fat, discourages fat storage, promotes leanness, builds calorie burning muscle and manages satiety and cravings." Joe Dowdell, CSCS

Sunday, October 23, 2011

God Provides! My Food Bank Chili Recipe

All week long, I've been craving chili but, I didn't have the ingredients. One of the ingredients that makes it taste so good is bell peppers but I rarely get that at the Food Bank. Yesterday, when I went to the food bank, they had onions, bell peppers and tomatoes! Wow! God really provides.....not just what we need but, also, what we want! Here's my chili recipe:




1 large package Adzuki, small red or kidney beans (Adzuki beans have the highest protein ratio)

2 large cans of diced tomatoes or Fire Roasted tomatoes (dice them)

2 large bell peppers (diced)

1 large onion (diced very fine)

2 Tbs chili powder (add more or less according to your taste)




I soak the beans overnight to remove some of the bean sugars. In the morning, dump the beans into a collander and then rinse. Put back into the pot and put enough distilled water to cover them plus about 2" more. Bring to a boil. Turn down the heat and boil for one hour. Repeat this process 2 more times (this removes most of the bean sugars so it lessens the "bean" effect).




Meanwhile, put the tomatoes, bell peppers, onions and chili powder into a large crockpot and turn on high (or, if you don't have a crockpot, just put them into another pot and bring to a boil then reduce the heat to medium).




When the beans have been cooked the three times, combine the beans with the tomato mixture. If using the crockpot, cook on high for at least 5 hours. If using the stovetop method, cook on low for at least an hour.




Taste to be sure the flavors have blended before serving. If not, just cook a little longer.

Yummy Sweet Potato Vegetable Soup!

This yummy soup is a great tummy warmer! (adapted from The Kentucky Fresh Cookbook)
2 Tbs extra virgin olive oil
1 medium onion, chopped (about 1 cup)
4 ribs celery, thinly sliced
2 large sweet potatoes, peeled and cut into small cubes (about 4 cups)
4 cloves garlic, minced
2 tsp sweet or smoked paprika
1 tsp tumeric
1 tsp dried oregano
1/2 tsp ground ginger
1 bay leaf
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
1/8 tsp cayenne pepper (optional)
6 cups reduced-sodium vegetable broth (McKay's has a non-chicken broth that is delicious)
1 28 oz can diced tomatoes with juice
1 1/2 cups cooked or canned chickpeas, drained (15 oz can)

Instructions:
In a Dutch oven, heat the olive oil over medium heat. Add onion and celery and cook, stirring occassionally, until softened, about 5 minutes. Stire in sweet potato, garlic, paprika, turmeric, oregano,m ginger, bay leaf, sea salt, pepper and cayenne (if desired). Stir and cook for about 1 minute to blend ingredients and start to soften the garlic. Stir in the broth, tomatoes, and chickpeas. Bring to a boil, reduce to a simmer, and copk, partially covered, for about 30 minutes. Seasson to taste with sea salt and pepper.

Servings: 8
Calories: 20
Protein: 9g
Carbohydrate: 32g
Dietary Fiber: 6 g
total Sugars: 6 g
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 263 mg

Replace Your Mattress for a Good Night's Sleep!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


To ensure a good nights's sleep replace your mattress every seven to ten years.

Friday, October 21, 2011

Are You Drinking Sugar Sweetened Beverages? Read This!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


A study in the Journal of the American Medical Association, found that women who drank one or more sugar sweetened beverages a day increased their risk of developing type 2 diabetes by 83%.

Thursday, October 20, 2011

Ditch the Fizz! Ditch the Sweet Drinks!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


Studies show that drinking soda and other sugary beverages significantly raises the risk of being overweight and developing type 2 diabetes.
Carbonation is also suspect in encouraging osteoporosis.

Tuesday, October 18, 2011

Smoking and Alcohol Weaken Bones! So....Stop!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"



Smoking and alcohol abuse weaken bones. Quitting smoking and limiting alcohol intake will decrease your risk of breaking a bone.

Monday, October 17, 2011

Weight Bearing Exercises Can Strengthen Bones!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"



Research shows that weight bearing exercises such as walking or jogging can strengthen bones and reduce the risk of fractures by more than 40% among older women.
A great book along these lines is "Strong Women Stay Young". It provides specific exercises and helpful hints.

Sunday, October 16, 2011

Want to Avoid Osteoporosis? Do This!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"



Over 10 million Americans have osteoporosis. To
strengthen bones, it is important to regularly do
weight bearing and strength training exercises.

Saturday, October 15, 2011

What Are the Risk Factors for Heart Disease?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"



A Northwestern University Study shows that the risk of heart disease increases by 50% if you have 2 or more risk factors over 50 such as high cholesterol, obesity, high blood pressure, overweight, smoking, or diagnosis compromising the immune system or heart health.

Friday, October 14, 2011

Need Calcium? Yep! Think It's Only In Dairy Products? Think Again!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


Plant foods naturally high in calcium include, leafy greens such as collard greens, kale, Swiss chard, bok choy, spinach, broccoli, nuts, sesame seeds and quinoa.

Sunday, October 9, 2011

Ready to Commit to Being Healthier? Clean Out Your Fridge First!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


When you are ready to commit to healthy eating, clear out your refrigerator and pantry of unhealthy foods to eliminate temptations.

Saturday, October 8, 2011

Interested in a Healthier LIfestyle? Plan Ahead!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


If you are interested in living a healthier lifestyle plan ahead to ensure you have time to exercise and eat healthy foods.

Friday, October 7, 2011

Oh Dang! Mom Was Right Again!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


According to the American Dietetic Association, eating breakfast encourages increased concentration and problem solving skills throughout the day.

Thursday, October 6, 2011

Steve Jobs DIed Today.

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


"We live too short and die too long."
Dr. Myron Wentz

Sunday, October 2, 2011

Want a Sharp Mind? Read This!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


According to research, it is important to continually push yourself to solve problems in new ways. This will strengthen connections between brain cells to keep your mind sharp.