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.