Q is for Quinoa

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

Quinoa Salad

I discovered quinoa for the first time in 1998 in the high Andes mountains of northern Ecuador when we were on a volunteer medical mission trip.The sweet folks in the Quichua community where we were seeing patients served us this flavorful wholesome grain for lunch.

Who knew that all these years later quinoa would be so popular? This ancient grain was first cultivated by the Incas over 5000 years ago and the plant structure has changed little over the centuries.Quinoa is gluten-free and is a complete protein.It contains vitamins B and E, healthy minerals, antioxidants, all nine essential amino acids, and lots of natural fiber. 

Quinoa has joined the list of super foods because of its multiple health benefits.It has been shown to reduce or prevent inflammation, cholesterol levels, kidney stones,osteoporosis, cardiovascular disease, anemia, and digestive problems.

To prepare quinoa, rinse thoroughly in cold running water or put it into a bowl and cover in cold water and let it sit for about ten minutes before draining and cooking.To cook quinoa, measure the amount you want and put it into a pot with double the amount of water. For one cup of quinoa, use two cups of water, etc. Bring the water and quinoa to a boil and then cover the pan and reduce the heat.Simmer on low to medium for about 10 or 15 minutes until the quinoa has absorbed all the water and is nice and fluffy. Add salt, olive oil, and other seasonings to the quinoa after it has cooked.

Quinoa can be used as a hot breakfast cereal, a hot side dish, and as a healthy addition to soups or salads.I love quinoa in warm dishes but it is also delicious cold in salads.Check out this recipe.for Zesty Quinoa Salad


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10 Healthy Almond Recipes

Raw Almonds

I implemented ten healthy living strategies as I investigated smart ways to cope with my severe fibromyalgia symptoms.I was astounded when I completely recovered. Almost four years later, I continue to use these strategies to stay healthy. My top three are:

• Get chemicals out of your home environment by choosing less toxic cleaning products and personal care items.
• Stop eating most processed food full of harmful additives. 
• Eat real food rich in antioxidants and anti-inflammatory nutrients.

Almonds are a delicious and versatile real food to add to your diet.They are loaded with antioxidants and are a great source of Vitamin E, Vitamin B2, manganese, copper and other nutrients.Look for raw unsalted almonds with no additives. Eat them by the handful for a snack, sprinkle over yogurt, add to muffin batter, and use in stir-fry recipes.

These ten healthy recipes share creative ways to use this nutritious little nut.

Main dishes with an extra crunch factor.

Almond Crusted Chicken Fingers

Almond and Lemon Crusted Fish with Spinach


If you want to go vegan, try these scrumptious burgers.

Lentil and Almond Burgers


Side dishes that add a dash of pizzazz to company dinners or family meals.

Wild Rice with Shiitakes and Toasted Almonds

Green Beans with Goat Cheese,Tomatoes,and Almonds


A Colorful salad that complements any menu.

Strawberry Spinach Salad


Delectable desserts.

Flourless Honey Almond Cake

Raspberry Almond Coffee Cake


Snacks that blend the nutritional power duo of almonds and honey.

Almond Honey Power Bars

Honey Glazed Almonds


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P is for Perfume

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

Do you know what is in your favorite fragrance?

When you see the word fragrance or perfume listed on the ingredient label for a cleaning product, personal care item, or cosmetic this means the product may contain up to 300 chemical ingredients which do not have to be listed individually, but can be covered by using just one word: perfume or fragrance. The fragrance industry gets away with this by calling the ingredients a trade secret. Manufactures can add anything under the heading trade secret and keep consumers in the dark about what they use.

Researchers have found that these secret ingredients include synthetic substances manufactured from petroleum derivatives and coal tar, benzene, phthalates, and volatile organic chemicals (VOCs).These chemicals are so bad that the U.S. National Academy of Science has grouped them with pesticides, heavy metals, and solvents as chemicals that need priority study as causal agents of neurotoxicity.

Every time you use a product that contains the word fragrance you inhale toxic particles into your lungs and they end up in the bloodstream where they have the potential to damage every organ in your body on a cellular level.

Studies show that, even at low levels,the harmful ingredients in fragrance cause fatigue, headaches, skin irritation, eye irritation, migraines, nausea, tingling and numbness in the arms and legs, dizziness, increased asthma symptoms, respiratory distress,central nervous system damage, and have been inked to liver and breast cancer.

Fragrance is harmful to the health of both users and their families. Its toxic effects linger in the air hours after use. It has the potential to compromise your health, the health of your children, and the health of anyone around you.

Fragrance has been called the new second-hand smoke because it is harmful to both users and bystanders.The response of public awareness to the dangers of fragrance lags behind public awareness of cigarette smoke. Researchers hope that will change quickly as more people become aware of how hazardous fragrance is to human health.

When I decided to move toward healthy living, I got rid of all the products in my home that contain the word fragrance. Some products are obvious: perfume, cologne, scented candles, and air fresheners. Some are not so obvious, So I read labels on everything I used and found fragrance listed as an ingredient in makeup, cosmetics, laundry detergent, toilet tissue, hairspray, household cleaners, soap, and many other household products I used every day.I ditched everything I found that had fragrance listed as an ingredient. I never use perfume, artificial air fresheners, and scented candles.I have found fragrance free versions of products I use every day like household cleaners and personal care items.

If you want to create a healthier life for yourself and your family, stop using products that contain the word fragrance.

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Healthy Faith Focuses on Unity

Can we put aside our differences and focus on how we are connected to one another?

Our lives are intertwined like branches on a tree.

My husband graduated from Ensley High School in Birmingham, Alabama decades ago. Over the years we have run into numerous people who also graduated from Ensley. This might not seem so strange if we still lived in Birmingham. But we have lived in numerous places since then and we keep running into people who went to Vic's high school.They are everywhere: repairmen, deliverymen, patients at our office, visitors passing through town, the people sitting next to us at the theater, the Sunday School teacher in a class we visited - all graduates of the same high school located in a city we haven't lived in since 1975.

My favorite story about this connection happened when we were missionaries in Colombia, South America. We were studying Spanish in the capital city of Bogotá. We attended a church that shared its facilities with two congregations: the local Spanish-speaking residents and English expats that worked in international companies throughout the city. One group had a worship service while the other went to Bible study and then they swapped locations. During the half hour break for the changeover, both groups met in a central area for coffee and fellowship. During the break one Sunday Vic and I walked over from the Spanish service and introduced ourselves to an American couple attending the English service for the first time.They had moved to Colombia due to a job transfer and had been in Bogotá just a few weeks.The husband said they were enjoying the experience of living in a different culture.Then he said, "One of the main reasons I'm glad to be here is because everywhere we go we meet people who went to the same high school as my wife. We are finally living in a place so far away that she won't run into any fellow graduates " Vic said, "That happens to us all the time, too." The wife put down her coffee cup and said, "Yes, I doubt I'll run into anyone in Bogotá,Colombia who went to Ensley High School in Birmingham, Alabama."

It is amazing how many ways our lives are intertwined with the lives of other people. We graduate from the same school, discover we have friends in common, work in the same field, or share similar interests.If we are Christians, we have a common faith that ought to be a powerful force for unity.

We should feel connected instantly to others who belong to the family of God. Unfortunately, in recent years, we have focused more on what separates us than on what unites us. God's family includes people from different countries, ethnic backgrounds, political parties, denominations, cultural views, languages, and traditions. We have the awesome potential to work together to bless each other and to bless unbelievers. But that will never happen as long as we spend our time drawing lines in the sand, arguing, and demanding that everyone think exactly like we do on every single issue.

To practice healthy faith, we need to put aside our differences and focus on how we are connected to one another.There are so many ways our lives are intertwined with our brothers and sisters in Christ. If we would concentrate our energies on the great truths we hold in common, it would be a lot easier to find ways to work together to impact our communities and our world with the gospel. We could help and encourage one another. We could feed the hungry, clothe the poor, heal the sick, and welcome the stranger in the name of the one who said, "In as much as you have done something for one of the least of these, you have done it for me."  Matthew 25:40 NIV

I long for reconciliation among believers that will bring light to darkness and speak love to hate. So today, I intentionally chose to cherish each and every person who belongs to the family of God. I chose to look for the things that unite us. I chose to respect wherever you are in your faith journey. I will not require you to be in the same place on the path as me. I will not focus on divisive ploys. I will not argue. I will not belittle. I will not condemn or condone. I will simply pray:

"May the grace of the Lord Jesus Christ, and the love of God, and the fellowship of the Holy Spirit be with you all." 2 Corinthians 13:14 NIV


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O is for Onions

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

Choose dark red or yellow onions for the greatest health benefits

Onions are full of healthy antioxidants and anti-inflammatory nutrients including the flavonoid antioxidant quercetin and sulfur-like compounds which give onions their pungent odor and taste.

Studies show eating onions can reduce the risk of cardiovascular disease and decrease overall inflammation in the body. Amazingly, eating strongly flavored onions has been shown to reduce the risk of contracting several types of cancer including colon, breast, and ovarian cancer. Yellow and dark red (sometimes called purple) onions have more healthy phytonutrients than large sweet mild white onions.The stronger the smell and the more your eyes water when you peel them, the more healthy nutrients the onion contains.

Pick the stronger flavored most nutritious onions to add to dishes you cook.Cooking them tames the fire, brings out the flavor, and releases the healthy nutrients. Sauteing or stir-frying onions preserves more of the nutrition than boiling them. If you are going to consume the liquid in the dish, such as a soup or stew, then boiling them is fine.Since milder onions have far fewer nutrients, use them sparingly. You may prefer a milder onion when you are going to use it raw on sandwiches and in salads.

Because of the cancer-fighting compounds and overall health benefits, I choose the strongest flavored onions I can find. Small red, purple, and yellow onions contain the most concentrated healthy nutrients.

I highly recommend Jo Robinson's wonderful book, Eating on the Wild Side, for tons of information on which fruits and vegetables, including onions, contain the most health benefits and where to buy them.

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N is for Nuts

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

Go Nuts!

One of my favorite real foods is nuts. I eat a few every morning for breakfast, add them to things I bake, or eat a handful for a crunchy snack.These small wonders are packed with big benefits for creating a healthier life. 

Almonds
Almonds are full of anti-inflammatory nutrients. Eating them helps reduce inflammation and the pain caused by inflammation.They contain magnesium, calcium, and vitamin E.They are low in saturated fat. Almonds contain phytochemical compounds which help protect against heart disease and cancer and reduce cholesterol levels.

Pecans
Pecans are rich in antioxidants that keep cells from being damaged and protect against disease.They are a good source of protein and several of the B-complex vitamins. Studies show that pecans may help lower bad (LDL) cholesterol levels and increase good (HDL) cholesterol levels.

Pine Nuts
Pine nuts contain Vitamins A, C, and D. They have iron, protein, and magnesium. Research suggests they help fight free radicals and promote healing.

Walnuts
Walnuts are full of antioxidants, vitamins, and minerals that help you stay healthy.They are a great source of Omega 3. 

When buying nuts,know what you are getting. Read the labels. Make sure the nuts you buy do not contain added salt, oil, or chemicals.The only ingredient that should be listed on the package is the name of the nut.Look for raw nuts. Buy certified organic nuts when possible.

Nuts are easy to incorporate into your daily diet. Eat them by the handful for a quick energy boosting snack. Add them to salads and stir fry recipes. Add chopped nuts to muffin and cookie recipes. Sprinkle them over cooked vegetables. Toss nuts, chopped apples, sliced bananas, and grapes with a few spoonfuls of your favorite yogurt to make a quick fruit salad. 

Go nuts! Your body will thank you.

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M is for Makeup

ABCs for healthy living are quick takes on simple strategies for creating a healthier life.

Do you know what is in your makeup?

I use makeup and personal care items every day. When I was creating strategies for healthy living, I was shocked to learn what was in products I slather on my skin.There is no one oversight board to regulate the cosmetic industry. The word "natural" can be used by anyone on any item and companies can say a product is made with "organic" ingredients if it is composed of at least 70% organically certified ingredients, even if the remaining 30 % is full of ingredients known to be toxic.

Makeup may contain BHA preservatives, coal tar, petroleum derivatives, phthalates, parabens, formaldehyde, mercury, lead, and a lot of other toxic ingredients that have been linked to the onset of autoimmune diseases, disruption of the endocrine system, and some types of cancer.

Many types of makeup contain fragrance as an added ingredient. Fragrance is dangerous not because of the smell, but because volatile organic chemicals (VOCs) are used to bind the fragrance to the product. VOCs damage the body on a cellular level causing a variety of symptoms including fatigue, headaches, neurological disruptions, dizziness, and irritation of the skin and eyes.

Because the cosmetics industry regulates itself, consumers need to understand how to choose safer makeup options. A good resource is The Skin Deep Database where you can look up the ingredients in your favorite cosmetics and get a numerical rating on how safe or toxic it is.

To make smart safer choices:

Read the ingredients labels.
Avoid products that contain dangerous ingredients like the ones listed above.
Choose products that contain fewer harmful ingredients.
Avoid any product with the word fragrance on the ingredient list.
When in doubt, check it out here The Skin Deep Database

Few makeup brands are completely chemical free. Safer brands include: Alima Pure,Bare Minerals, Ecco Bella, Physicians Formula, Pure and True, Zuii Organic. If you love to paint your nails, read this: Safer Nail Polish

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