From the Editior

I hope everyone has eaten some cinnamon today. Have you noticed the difference? Today, I have done something new. I put a link to Ricola at Amazon.com in the tip of the day and as a featured link. I want to say that this was an unsolicited recommendation. I will never recommend a product that I do not use myself and I will never recommend a product that you cannot get in your local area. This is a free newsletter and you will never have to make any purchases.

Don’t forget the back issues you may have missed you can read them here for free:



www.weightlossthroughwellness.bravehost.com



Today’s recipe will whisk you away to the Caribbean, at least while you’re eating it. It is so tasty I’ll bet you family won’t even know it is good for them. The tip today is some basic winter cold and flu information that could help you have a healthy winter


-Jason Reischutz, Editor

Jasons Recipe For the Day

Super Healthy Caribbean Rice and Beans

This recipe is a tasty twist on a healthy classic. Do you know that brown rice and beans provides all nine essential amino acids? This recipe adds a little Caribbean flavor to the southwestern favorite. As always it is super healthy and has no saturated fats or preservatives. Another great thing is the easy clean up; it only takes one pot to make.

1 can pineapple chunks or fresh pineapple. Pineapple is an excellent source of vitamin C, a powerful immune system booster.

1 Can Red Kidney Beans. Good source of fiber and iron.

2 Cups Brown Rice- do not use white rice it clogs you up. To save time I use the 5-minute kind

Onion- good for your heart I use a bout half a small red onion chopped

Olive oil- also good for your heart

Spices: Basil, Red Pepper, Allspice (this gives it that Caribbean flavor), Cumin, Garlic powder, salt and pepper.

Optional: Mexican cheese, your favorite lean meat, or for authentic Caribbean flavor; use seafood like shrimp of muscles.

In a large saucepan, heat olive oil over medium heat and cook onions until they start to clear. Then add water (the amount required for the rice) and increase burner to high. Bring water to boil and stir in rice and return to boil. Reduce heat to low and let rice stand until it absorbs the water. Add in pineapple chunks and can of beans, both drained. Add in spices to taste and any optional meat or cheese. Stir it up and serve when warm.

Health Tip of the Day

Once you start to feel that little tickle in the back of your throat you know what’s coming. Don’t let it win; take the fight to the virus. Zinc and Echinatia are both powerful supplements that can shorten the duration and lessen the impact of a cold. Besides that I think the best treatment especially if you have a cough or sore throat is the natural throat drops fromRicola. They don’t have any chemicals and work really well. I usually do not recommend chemicals but psudoeffedrin is a good decongestant if you are stuffed up. Be careful though it may affect your sleep, it has been known to cause nightmares. Your mom was right, eat your chicken soup. Soups are good because they help you to stay hydrated, which is one of the ways you can help your body fight a cold. The warmth is also good to sooth mucus membranes.

Featured Link

From the Editior

Greetings! Did you know that people around the world are reading, ‘Recipe for Health’? People from as far away as New Zealand, Australia, and even Maldives are benefiting from the simple inexpensive and super healthy recipes in this newsletter. This shows that these recipes and suggestions have universal appeal. That’s because of one thing, they work! So the next time you feel discouraged; remember you’re not alone, people from around the world are doing the same thing as you are and seeing real improvements in their health. Don’t forget the back issues you may have missed you can read them here for free:

www.weightlossthroughwellness.bravehost.com

Today’s recipe is one of my favorites. I know I always say that but I eat this one almost every week. It shows you how healthy any type of cuisine can be. Today’s tip may be the most important one yet. It is about how a simple (?) spice may change your life.


-Jason Reischutz, Editor

Jasons Recipe For the Day

Super Healthy Italian Delight

Italian food is very healthy for the most part. Try to avoid lots sausage and other smoked meat. This recipe is my version of a traditional Italian meal.

Garlic. 1 fresh clove or a teaspoon of minced garlic or garlic powder. Garlic is a powerful antioxidant. It also has antiviral powers. Besides that it has been shown to have other health benefits.

Onion. 1/2 of a large onion. I usually use red onions because they are sweet when you cook them. You can use any onions you like they all contain antioxidants.

Bell peppers. (optional) Use any color that you like, one or two large peppers will be enough. Peppers raise your metabolism and contain antioxidants.

Tomatoes. Two or three tomatoes. Tomatoes have been shown to prevent cancer and heart disease. Among other things they contain lycopene a powerful antioxidant.

Fresh or dried basil. This is way better with fresh basil. I use six or seven large leaves rolled up like a cigarette then sliced into strips.

Olive oil. Good fat and tasty.

Your choice of Meat (optional) I use lean chicken but you can use tofu or well drained beef. If you can afford it, shrimp is also delicious in this recipe.

Salt and Black and Red Pepper

Put olive oil in a large pan and put over medium heat. Finely chop garlic and chop onion. (If you are using garlic powder add it in at the end). Throw in pan. Chop all your peppers and tomatoes. Throw in pan. At some point, cook your meat, you can even use left over meat in this recipe. I use chicken and bake it while the vegetables are cooking. Let the vegetables cook until the onions turn brown and the peppers and tomatoes are soft. Chop up meat into bite sized pieces and add to pan. Add salt and red and black pepper and basil to taste. Stir a few times and enjoy over whole grain pasta or rice. This is also delicious on a whole wheat roll.

Health Tip of the Day

Yesterday I mentioned that I think Cinnamon is the most powerful spice. Recently the US government was studying how different foods affect your blood sugar. They had a very unusual result; they found that apple pie actually lowers your bloods sugar. Since it is almost all sugar they were surprised. So they studied the ingredients and found that the cinnamon was lowering people’s blood sugar. Further research showed that cinnamon stimulates insulin production and mimics and enhances the action of insulin. This is huge if you have diabetes or hypoglycemia. You may be suffering from one of these conditions and not even know it. As many as 80 million Americans are undiagnosed hypoglycemics. Some symptoms to look out for are: Frequent thirst and urination, dry skin, mood swings and cravings for sweets. These conditions occur when we are not able to control our blood sugar. Our insulin is supposed to do this but does not in many people.
Unbelievably, cinnamon may be the cure. Even insulin dependant diabetics have controlled their diabetes with cinnamon. If you have any of the above symptoms, eat some (½ a teaspoon) cinnamon every morning (and see your doctor). You can put it on you cereal, toast, or in your coffee (coffee is bad for you) or tea. A great way to include cinnamon in your diet is my Super Healthy Oatmeal Recipe(Issue #1). It is in the first issue of this newsletter available from the main site. Even if you do not have diabetes or hypoglycemia adding cinnamon to your diet will help you control your appetite. Your homework is to eat some cinnamon every morning. Try it for a week and see if you pee less and are less thirsty.

Contact

Please direct Email to:

weightlossthrough wellness@hotmail.com

The physical adress this newsletter eminates from is:

Wltw
C/o JR
41 Denmark St. Suite 3
Worcester,Ma 01605

From the Editior

From the editor
I watched the biggest loser on NBC. It was a great example of why so many peoples’ programs fail. They were not eating enough, working out too much, and not addressing psychological issues at all. After they started their programs, they were all sore, hungry and demotavated. They may be able to keep that up on TV but if they were at home they would quit. Today I wanted to teach you to eat healthy and turn your recipes into healthy recipes. I also have my ten ways to reduce stress in the tip of the day. These are really good, I could probably use them individually as tips of the day but I think it’s important that you start making these changes now. Remember: I care about you and want to hear about your success, questions and your concerns. Write me a personal email:

jtreischutz@hotmail.com

-Jason Reischutz, Editor

Jasons Recipe For the Day

The Universal “Recipe for Health”
Eleven powerful, simple, easy diet changes to improve you health.

In every issue so far I have given you recipes that follow my guidelines for health. But I really haven’t spelled those out. What I am going to tell you is some very powerful information. I am going to show you how to make YOUR recipes super healthy like mine. You like eating you favorite recipes, so you should continue to do so. Most recipes can be made healthier.

1. Ratio is more important that quantity. I do not count calories. I want you to make sure that meat is less than one third of your plate and fruits and vegetables are at least 2/3 of your plate. Meat and protein slow down digestion; you need fiber and carbohydrates to keep your digestion moving.

2. Mix proteins and sugars. This will help to keep your blood sugar level. Blood sugar affects energy levels and mood as well as hunger. For example if you eat an orange by itself it will cause your blood sugar to spike. You will have a burst of energy but then be tired a while later. But if you eat a handful of nuts with it will keep your blood sugar level. If you find your self always eating or craving sweets eating some protein with the sweets will reduce this tendency.

3. Try to avoid fats that are solid at room temperature. Your body has trouble processing these fats; they clog you arteries and make you fat. Examples of fats you should try to avoid are lard, margarine, and butter. However you can eat as much good fat as you like. Replace those saturated fats like lard and butter with good fats like olive and vegetable oil. The foods will taste the about the same but be much better for you.

4. As I have mentioned before be careful with packaged foods. Read the ingredients and select the ones with the least chemicals. A lot of things that you buy packaged can be made without chemicals at home easily. See the back issues for my quick easy hummus, salsa, and guacamole recipes. Remember, when you make something yourself you know exactly what’s in it.

5. Avoid white flour, white sugar, high fructose corn syrup, and white rice. These things are all highly refined and have different bad effects on our health. Drink less soda. It is bad for you. Try to drink less than one or two a day. It raises you blood sugar. Besides that, it rots your teeth; even diet soda has acids that rot teeth. When cooking these things can be easily replaced with whole grain flours, cane sugar, fruit preserves, and long grain brown rice.

6. Kick it up a notch. Add lots of spices to your food. If your food is tasty you will want to eat it and not eat junk or fast food. Most spices are also very powerful antioxidants. Hot things like pepper also increase our metabolic rate. Add spices right at the end of cooking so they retain their full flavor and antioxidant power. Next time I will have the tip of the day be about what may be the most powerful spice of all: cinnamon. If you can afford it or if you are lucky enough to have a garden or sunny window sill, using fresh herbs makes almost anything better. I like to keep a little basil plant on the window sill in the winter.

7. Eat some raw foods. Raw fruits and vegetables have important enzymes that aid our health and detoxify us. Wash them real well. If you can afford to, use organic fruits and vegetables or grow your own. They are often more nutritious. An apple a day keeps the doctor way.

8. Reduce grilled or smoked foods. These processes make toxic chemicals. The ‘char’ on grilled foods and the smoke flavor in smoked foods contain concentrated free radicals. I know they are delicious, but they are deadly. Try using the broiler, oven or frying in olive oil as alternatives to grilling.

9. Take some vitamins. I think it is good to eat a Multivitamin; it can’t hurt and a big jar is cheep.

10. Drink lots of green tea and water. Ice water actually had negative calories. Drink a glass before a meal and you will be less likely to overeat. A glass of hot green tea after a meal will help digestion and elimination of any toxins.

11. Don’t skip breakfast. Your mom was right.

Health Tip of the Day

Last time I told you how bad stress is for your health. I also told you I would give you some tips to reduce stress, here they are:

1. Exercise. Exercise not only burns off the stress you have it also makes your body more able to manage stress in the future. It does not need to be hard. Even a short walk can help you distress.

2. Organize. Disorganization at home or work is a symptom of and a cause of an unorganized mind. Clean up your appearance and physical surroundings. They are within your control. You always will feel better by cleaning you house. Note: A portion of individuals are obsessive-compulsive about these things. If you are admit to yourself, then use that energy to improve your diet or personal relationships or to exercise or funnel it into some other positive direction you will have less of a compulsion and be less obsessive. Vanity is just as bad as sloth. Try to find a happy medium.

3. Sleep. You need to be rested to best face your day

4. Level your blood sugar. The hard way is to perfectly balance all you meals. The easy way is to eat ½ teaspoon a day of cinnamon in your breakfast of morning beverage.

5. Smile. Have a positive attitude. If you assume that good thinks will happen, they will. Unfortunately the reverse it true also. The choice is yours.

6. Take a hot shower. This helps to drain tension and toxins from the body.

7. Eat a balanced meal.

8 Drink a beer* If you are 21 or older. Notice it says “a” beer not “beer”. Drinking too much is very bad for you. Studies show drinking one alcoholic beverage a day reduces heart disease and hypertension.

9. If you feel jittery, panicky, or nervous, close you eyes and take a deep breath. Often these conditions persist because of lack of oxygen in the bloodstream.

10. Drink a cup of green tea. Read the back issue to see all the benefits of green tea. It is also a great substitute for smoking or stress eating.

From the Editior

I hope you all did some type of exercise over the weekend. Even if you just do my 10 minute workout (see the last issue, #6) every other day you will start to notice you are stronger and have more energy. Today's recipe is really great, its one of my favorites. Today's tip gives us an overview of some of the ways our psychology can affect our health.
I want to hear from you. Are you finding this newsletter helpful? Is there something that you would like to see? Send me a letter at my personal email: jtreischutz@hotmail.com
-Jason Reischutz, Editor

Jasons Recipe For the Day

This recipe is really quick, easy, and inexpensive. It is totally balanced and provides all 9 essential amino acids. I think that it is important that you do not have to eat any weird recipes. This is one that you can give your spouse or children and they won't even know that it's good for them. It is also very versatile. Think for a moment how many different types of beans and rice you could try and you could eat this recipe every day for a month and not have the same thing. If you have some left over I like to put this in a wrap for lunch.

2 cups of cooked brown rice. This is also good with long grain rice or any other type of rice. Brown rice is good because it has not had all the nutrition bleached out of it like white rice.

1 ½ cups of salsa. Use packaged or follow my recipe from Issue #6. Tomatoes and onions and the spices in salsa are loaded with antioxidants.

1 teaspoon chili powder. Chili powder increases your metabolism

1 15-ounce can of black beans, not drained. Also you can use almost any type of canned beans; red kidney beans are excellent too.

1 7-ounce can of corn or 1 cup of frozen corn. I like frozen corn because it's always fresh and you can use just what you need.

2 ounces of low fat cheddar or Mexican cheese. I like the shredded kind for cooking because it is less work.

2 tablespoons of chopped black or green olives. Optional but olives are really good for you. People who eat diets rich in olives have less heart disease and cancer.

In a casserole dish mix rice, salsa, chili pepper, beans and corn. Top with cheese and olives. Microwave (about 12 minutes) or bake until cheese it melted and ingredients are warm.

Health Tip of the Day

If you are reading this that is a good sign. It means that you are concerned about your health and doing something about it. I want to discuss the mental aspect of health. Did you know that when you are under stress your body produces hormones that make you fat? One is called cortisol it causes you to store fat in your thighs and belly. So it is important to pay attention to our mental status. Let me ask you a question, do you eat only when your are hungry? If you like me you eat when you are nervous or lonely or depressed. Eating makes us feel good and there is nothing wrong with that. What gets us into trouble is what we eat at these times. We usually go for junk food and eat much more than the recommended serving size. Have you ever just eaten 2 Oreos? Probably not but that's the serving size. So next time you are reaching for some comfort food reach for something good like fruit or fresh veggies. I like to cook more dinner than we eat so I will have healthy leftovers on hand when I need a snack. Which brings me to another point, shopping. You know what foods are junk, why do you buy them in the first place? If you buy things you will eat them. Some of you may say I have to buy that junk for my kids/ spouse. Well, you know what, your kids don't need that junk either, they will complain at first but if you give them healthy alternatives that taste good (like these recipes) they will soon forget about that junk. When you start eating healthy snacks you will avoid the guilt that you feel after you binge on junk.
Above I mentioned that stress causes your body to retain fat in the next issue I will give some tips on managing your stress in healthy ways. Your homework is to read the serving sizes on you favorite junk foods and then compare that to how much you actually eat. Then when you go to the store do not buy any junk. If it's not in your house you will not have to eat it, and you won't feel guilty later.

Contact

Please direct Email to:

weightlossthrough wellness@hotmail.com

The physical adress this newsletter eminates from is:

Wltw
C/o JR
41 Denmark St. Suite 3
Worcester,Ma 01605

From the Editior

I have a question for you, how many people do you know who are struggling with their health like you? Probably more than one. What I want you to do is pick one person that you know who might follow the program. I want you to make this person your wellness buddy. First get them to sign up for the letter and then the two of you can discuss the letter and support each other. You know, I support you, but it is even easier to implement positive change in your life if someone close to you is doing the same thing. Not only will you have someone to talk to about your progress, having someone else keeping tabs on you will encourage you to stick to the program. The program is designed to be easy to implement but every little bit helps. Today’s recipe is great to share with a friend and it is quick, easy, delicious and inexpensive to prepare. Today’s tip is a really simple exercise routine that is designed so that anyone can follow it. It takes less than ten minutes and will energize you.

Jasons Recipe For the Day

Healthy Quesadillas

This recipe is great when you have to make a quick dinner. Kids love it. Instead of reaching for a hot pocket or frozen pizza, which is loaded with preservatives, you can make these quesadillas in a few minutes and feel good about your self after.

Whole Wheat Tortillas. White flour clogs the digestive system and has been stripped of its nutrients. It's sometimes called enriched flour because some nutrients are added back in artificially after the bleaching process. Anyway, look for whole wheat to be the first ingredient. I think they taste the same or better. Try to find large ones.

Black beans. I use black beans from a can, you can use dry ones but then you have to let them sit and soak up water which takes time. Beans are legumes and legumes have tons of fiber and complex carbohydrates and essential amino acids. Black beans also have lots of protein and are a source of iron. They contain no fat. I also like this recipe with red kidney beans if you have them.

Salsa. . Read the ingredients for the salsa you use, try to pick one with the least amount of preservatives and artificial ingredients.* Or make your own by putting onions and tomatoes in the food processor with a little cilantro, red pepper, garlic powder, chili powder, and cumin.

Cheese. (Optional) if you like cheese use a little low fat Mexican cheese

Guacamole. (Optional) I always liked guacamole but I thought it was hard to make. I could not have been further from the truth. At the store look for an avocado that is ripe by poking it with your finger it should be soft but not so soft your finger goes through. Avocados are really healthy; they contain lots of good fat. Good fat helps us to lower our cholesterol and protects our heart. To make guacamole:
You need:
2 avocados
1 Lemon- a good source of vitamin C which helps our immune system
Red and/or black pepper- helps to raise our metabolism
Cumin powder
Garlic Powder
Salt
Cut the avocado in half around the pit and remove the pit. Use a spoon to scoop out the inside. Put the innards into the food processor. Squeeze the lemon in a separate bowl so that you can catch the seeds. If you have pre-squeezed lemon juice use two or three tablespoons. Put the juice in the food processor. Add salt, pepper, garlic and onion powders, and some cumin. Process until smooth. It takes less than five minutes to make and keeps in the fridge for a few days. Make it while the quesadillas are cooking. It is a great complement to the quesadillas or by itself with some corn chips.

To make the quesadillas: put a tortilla on a piece of aluminum foil (for easy clean up) or on a baking sheet. Drain the beans and put them in a bowl and mush them up with a spoon or fork then make a layer of bean mush on the tortilla. On top of that put a layer of salsa and sprinkle a little cheese. Put another tortilla on top and that's it. Place in a pre- heated oven at 375. They take five to ten minutes. They are done when the tortilla looks as brown as you like it and the cheese is melted. After you are done eating reflect on how much better it was than a hot pocket.

Health Tip of the Day

10 minute Exercise Routine
Yesterday I discussed how wellness has three components: diet and nutrition, physical activity and mental health. I also said that you can either try really hard in one segment or try small things in all segments and have similar results. So along with eating healthy recipes like the ones in this news letter I want you to do some sort exercise every day. You can go for a walk, bike ride, or swim. I have found that there are many great exercise programs on television's Fit TV(see below) so if you like those, do them, most are very very effective.
One of the reasons that most of the exercise routines I have tried have not worked for me is they are too hard or time consuming. I can always find excuses not to do them. Also I would get discouraged when they tell me to touch my toes or do something else I did not used to be able to do. This one is easy and fun and I usually have trouble finding a good excuse for not working out. Everyone, no matter how busy, has 10 minutes. This includes modifications so that it can be really easy for beginners. You can do this in front of the TV if you like. * Check with your doctor before beginning any exercise routine and don't sue me if you hurt your self. Any good exercise routine will have aerobic, stretching and strength training components. Aerobics keep the heart and lungs in good condition and put you body in a mode where it can burn body fat. Stretching relieves tension and keeps us from getting hurt as easily. It also helps to drain toxins from the body. Strength training is key to losing fat because the more muscle mass you have the more fat you can burn. Your muscles burn fat even when you are sleeping. This routine has all three components.

Step one (5 minutes)
Warm up
Find some music that you like and dance for five minutes straight. Shake your butt and try to move all the parts of you body. This will warm up the muscles and joints and start to get some endorphins (natural pain killers) flowing. Five minutes is about two songs. Don't dance so hard that you breathe so heavy you cannot talk but dance hard enough that you feel you heart rate start to rise. That puts you body in aerobic mode, where you burn body fat.
Step Two (3 minutes)
Stretch.
While you are still standing, do some shoulder rolls. Most of us store a lot of tension in our shoulders. Slowly roll your shoulders forward 10 times then back 10 times then forward 10 times then back again ten times. Now have a seat on the floor where you have room to lay down.
While in a seated position slowly try to touch you toes. It's okay if you cannot. If you do it every day you will be able to someday. Repeat 4 or 5 times reaching for the sky in between. I did not touch my toes for the first time until I was in my 20's. Now reach for one toe and then the other. Reach for the sky in between.

Step Three (2 Minutes)
Strength Training.
Weights and machines are great for targeting specific muscle group but your own body is the best machine. Push ups work almost all the major muscle groups in one motion. I want you to do ten push ups eventually. If you can not do a standard push up that's okay. Put a pillow under your knees and kneel and push your self up with you arms. Start with four or five if that's all you can do. Do NOT strain your self. That will make you sore and then you are more likely to quit. Add one either regular or modified push up every day until you reach ten.
Once you can do ten regular or modified push ups and are ready to take it to the next level, slow down. Yes, slow down. Perhaps you've seen the ads on TV for six second abs. By doing the exercise more slowly we better engage the muscles. I want you to work your way up to six second push ups. Count one 123456 two 123456 three 123456 etcetera. Start with two seconds and work you way up to six. You will feel the difference.

Do this work out for a few days and you will see that it gets easier each time. That is because you are getting stronger. After a few weeks you will notice results you can see in the mirror. Combine this with better food, lots of green tea and water, and a positive attitude and in a month you will start to be a new person. I guarantee it.

Contact

Please direct Email to:

weightlossthrough wellness@hotmail.com

The physical adress this newsletter eminates from is:

Wltw
C/o JR
41 Denmark St. Suite 3
Worcester,Ma 01605

From the Editior

Today I wanted to have a slight change of pace. My focus is to have recipes that are tasty, simple, quick, and inexpensive. This recipe is a little more involved but still pretty easy and a fun change. Sushi is really healthy, but most Americans don’t like the idea of eating raw fish. Today’s recipe is for California rolls a great way to get introduced to Sushi. As for the tip of the day I wanted to change gears there as well. So far it has been about diet and nutrition but this is only the tip of the health iceberg. Today I want to step back and give you an overview of my philosophy and also there is a cool little trick I have to demonstrate the mind body connection.

Jasons Recipe For the Day

.
Making Sushi
Your next dinner party can be a big hit by making sushi. You need just a few basic items for the preparation. If you live in a large city, you may find these at your local grocery store. Your best bet is to find an Asian grocery in your city.
Sushi Basks:
A bamboo-rolling mat (Makisu)
Cutting board
Sharp knife
Wasabi- spicy foods increase your metabolism
Pickled ginger
Soy sauce
Making California Roils
California rolls are a great way to introduce sushi to the novice, as there is no raw fish in the roll. This recipe calls for imitation crabmeat, but if your budget can handle the cost, use real crab meat.
Ingredients:
Nori seaweed- has lots of vitamins and minerals
Prepared sushi rice- complex carbohydrates and makes you feel full
Avocado, peeled and cut into sixteenths- a great source of good fat
Imitation crab meat- I think its haddock
Cucumber, peeled, seeded, and julienne- has no calories
Directions:
Cut one sheet of Nori seaweed in half and place on a bamboo mat. With a wooden spoon spread a thin layer of sushi rice on the seaweed leaving a strip uncovered at each end and seal the roll. At one end, add two strips of cucumber, one slice of avocado, and one piece of imitation crab meat. Beginning at the end with the cucumber, avocado, and crabmeat, rolls the seaweed over once. Pull up the bamboo mat and use it to help you roll the rest of the way until you reach the other end of the seaweed wrap. Place the roll seam side down and with a sharp knife cut the roll into ¼ or ½ inch wide rolls

Health Tip of the Day

So far this section has been devoted to nutrition. Nutrition is really important but it is only part of a healthy lifestyle. This is why most diets fail.
Health has three components: diet and nutrition, physical activity, and mental health. These components are all interrelated and interdependent. So some people do have success by following very strict diets or strenuous exercise routines of from psychological intervention. My philosophy is to try to address each part of the wellness triangle in a way that is practical for average people. If you eat better food you will feel better and if you exercise you will feel better and by doing some mental health activities you feel better. Each of these in isolation does have some effect on the other parts but when you address all three you will unlock the power to control your health and life.
Next time I am going to outline an exercise plan that anyone can do and have time for. But for now I want to give a little demonstration of the mind-body connection.
When I studied psychology at Clark University there was a professor researching the mind-body connection. He had a relatively simple theory. He said that not only does the mind affect the body but the reverse is true. To prove it he had a simple experiment. He had people smile and measured their response. We all know that people smile when they are happy, but did you know that smiling will make you happy if you are not. Take thirty seconds right now and smile (its okay if you have to force it) for thirty seconds. You will find that your fake smile will turn into a real one. The Clark professor found that smiling actually makes your body produce endorphins, natural chemicals your body produces that elevate your mood. Another way to promote endorphins is through exercise and tomorrow I will show you a quick, easy, exercise routine that anyone can do and see results from.

Relevant Links

Contact

Please direct Email to:

weightlossthrough wellness@hotmail.com

The physical adress this newsletter eminates from is:

Wltw
C/o JR
41 Denmark St. Suite 3
Worcester,Ma 01605

From the Editior

The response to this newsletter has been awesome. I hope you are finding it useful. This is a free newsletter I only hope that you ask your friends to sign up. I am trying to help as many people as possible. Today's recipe is one that is super healthy and delicious. You can eat as much as you want. My diet is not about restriction. It is about restructuring your diet. When you eat good food you don't need to worry about how much of it you eat. Today's health tip continues where yesterday's left off. Yesterday's tip was about anti-oxidents and health. I mentioned fiber in that article and I will discuss the importance of fiber in today's health tip. Todays recipe is a great way to add fiber to your diet.

Jasons Recipe For the Day

A super healthy lunch

This is a quick and easy lunch or snack that you can make ahead of time in a few minutes. You can put just about any of you favorite veggies in. It is delicious and super healthy. Feel free to eat as much as you want, everything in this recipe is super healthy.

Whole wheat pita pockets or other whole grain wrap or bread. A good source of fiber

Chop up any or all of the following vegetables:

Cucumber. No calories, lots of water, very hydrating and tasty

Carrot. Contains beta- carotene and vitamin A (good for the eyes)

Celery

Tomatoes. Tomatoes contain lots of vitamin C and lycopene. Studies show that people who eat lots of tomatoes have less cancer.

Red or green peppers- good source of vitamin c

Olives. Good source of healthy fat

Hummus- you can use store bought but it is expensive and often has preservatives. In about a minute you can make your own for next to nothing.

Place one drained can of chick peas, the juice from a lemon, olive oil, salt, black and red pepper in a food processor or blender. Process until smooth. It keeps in the fridge for a few days and you can use it in place of unhealthy dips. All the ingredients are very good for you.

Fill the pockets with vegetables and hummus. Delicious and super healthy. Feel free to eat as much as you want everything in this recipe is super healthy.

Health Tip of the Day

Yesterday I mentioned that you should eat more fiber, but what is fiber and what does it do?
Fiber is vegetable material that your body does not digest. It is the cellulose that makes up the cell wall in plant cells. This material acts like a broom in your digestive system sweeping away all the debris in your digestive system and maintaining proper fluid balance. Let me ask you a personal question, (its rhetorical, I don’t really need to know), how many bowel movements have you had today? If it is two or less than you need to eat more fiber. If your bowels are not functioning properly you are retaining toxins in your body. The American College of Gastroenterology says that you should have three well formed bowel movements a day to prevent digestive disease like colon cancer. Also it is no fun to have diarrhea or be constipated. Luckily the answer is fiber.
But where can you get fiber? All fruits, vegatables, and whole grains have some fiber. The above recipe is a great source of fiber. My oatmeal recipe (see issue #1) provides lots of fiber and it’s quick and easy. Try it for three days and tell me if you still suffer from diarrhea or constipation. A pear has four times the fiber of a fiber capsule.
Your homework is to either eat a pear or my super oatmeal every day and pay attention to your bowel movements. By the way, white flour has the opposite effect of fiber, it clogs you up. Replace white breads with whole wheat breads that contain fiber. If you eat a lot of white flour you may notice that you will have large bowel movements for the first few days you eat proper amounts of fiber. This is how you know your body is cleaning itself.

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Please direct Email to:

weightlossthrough wellness@hotmail.com

The physical adress this newsletter eminates from is:

Wltw
C/o JR
41 Denmark St. Suite 3
Worcester,Ma 01605

From the Editior

Some time ago I set out on a quest to improve my health. I read a lot of books and tried a lot of different things. This newsletter provides you with my favorite recipes and health tips. It is a free service of

www.weightlossthroughwellness.bravehost.com



By the way, you can read copys of past newsletters there to

Jasons Recipe For the Day

I got this recipe off the back of the Star-Kist Tuna package. It adheres to my healthyeating guidelines.



1 3oz pouch of tuna or 1 Drained 6 oz can. Use chunk light because it has less Mercury than albacore.



2 ½ cups Lettuce, washed and torn



½ cup of black beans. Black beans and other legumes are a great source of fiber AND deliciousness.



½ Cup of corn. I like to buy big bags of frozen corn then it is always ready


when you need it and you can use only what you need.



¼ cup of low fat ranch dressing.



¼ cup of Mexican cheese. As we know cheese is a good source of calcium



which helps us lose weight and fight off osteoporosis.



¼ cup of salsa. Read the ingredients for the salsa you use, try to pick one with the least amount of preservatives and artificial ingredients.* Or make your own by putting onions and tomatoes in the food processor with a little cilantro, red pepper, garlic powder, chili powder, and cumin.


Mix everything but the cheese and salsa together in a large bowl. Top with cheese and salsa. That was easy wasn't it?



* This is good advice for whenever you buy any packaged foods. You will be healthier the less processed you foods are. Preservatives are added to food to make it last longer on the shelf but who knows what they do to your body. Did you know that the corpses of modern Americans take much longer to decompose? This is because of all the preservatives in out diets. A good rule of thumb is if it is not something that you can buy by itself in the grocery store try not to buy food products that have it. Some examples are BHT, MSG, high fructose corn syrup, or artificial flavorings or colors. You can’t buy BHT in the store why would you eat food with it in it? That’s my health tip of the day.

Health Tip of the Day

At this point it is important to discuss free radicals. Free radicals are toxins that cause oxidization of your cellular structures. This causes death and disease. Environmental pollution, food additives other consumed toxins, and stress are all sources. As you can see they come from all parts of the health triangle. You can think of oxidization like rust.
But how do we fight free radicals? By consuming antioxidants and enough fiber we allow our body to purge these poisons from our bodies. As I said in the last letter, green and white teas are a great source of antioxidants. Raw fruits and vegetables also contain lots of antioxidants and lots of fiber. The old saying an apple a day keeps the doctor away is true. Apples are an excellent source of antioxidants and a large one contains as much or more fiber than fiber wafers.
The other way we need to fight free radicals it to try to avoid them. Grilled foods contain loads of free radicals. Cigarette smoking exposes us to tons of free radicals. Cigarettes also contain radioactive lead and polonium. These radioactive metals tend to stick together and cause radioactive hot spots in the lungs which, it turn, cause mutation and cancer. Stress also creates free radicals. As I mentioned above artificial ingredients in our food are free radicals
So you home work is to eat a piece of fruit every day (more is better) and try to avoid one source of free radicals.

Relevant Links

Contact

Please direct Email to:

weithtlossthrough wellness@hotmail.com

The physical adress this newsletter eminates from is:

Wltw
C/o JR
41 Denmark St. Suite 3
Worcester,Ma 01605