Michelle Woodworth

It’s rare to find someone who doesn’t eat fast food at least occasionally. Sometimes we find ourselves in situations where we don’t have any other option. Whether you’re a regular in the fast food line or just looking for healthier alternatives in those times when your choices are limited, Dr. Andrew Weil has some suggestions for you.

4 Healthier Fast-Food Choices
1. No matter how hungry you are, you are better off ordering a small amount of food and making up for it with healthier foods later.
2. Pile on the lettuce, tomato and other vegetables that come with your order, to add some fiber and antioxidants.
3. If you order a salad, choose the low-fat dressing, and add sparingly. One full serving of full-fat dressing can be equal to the amount of fat in a cheeseburger!
4. Finally, ask to see a list of the nutritional content of menu items. Some restaurants have them posted – if they don’t, ask for them, and then ask yourself if you really want to eat there.

4 Worst Fast-Food Choices
1. Opt out of cheese and condiments such as mayonnaise and tarter sauce, which can add unnecessary (and unhealthy) calories and fat. Use mustard or vinegar to add flavor as desired.
2. Avoid anything deep-fried. From chicken to potatoes to onions, deep-fried foods contain altered fats that are pro-inflammatory and detrimental to the body.
3. Skip the soda – it has no nutritional value and adds unnecessary calories to an already nutritionally-challenged meal. Order plain water instead.
4. Do not order the largest version of any item, or opt for the “next largest” of anything added to your meal!

If you found this information interesting or useful, please share with your friends and followers using the buttons below. Thanks!

Michelle Woodworth
Trading convenience for nutrition whenever possible.

Ah, another one of those cruel ironies in life. Kids have all the time in the world to take naps but don’t want to slow down and adults would love to slow down and take naps but don’t have the time to spare. And what would your co-workers think if they found you reclined in the front seat of your car sleeping your lunch hour away?

So here’s the thing. Napping really is good for you. Research shows that a mid-day sleep can actually mean less stress, greater productivity, and better health. Studies also show that a 20 minute afternoon nap is more restful than an extra 20 minutes of sleep in the morning. With those statements in mind and the fact that taking a nap just feels good, you should be encouraged enough to want to squeeze a nap in at least a couple days a week. Dr. Andrew Weil tells us that people who embrace afternoon napping generally enjoy better mental health and better quality nighttime sleep. Though our North American culture generally opposes the concept of napping and bombards us with constant stimulation, Dr. Weil gives us five things to consider:

1. Accept napping as a positive thing. Remind yourself frequently that napping can make a day more productive – it is actually the opposite of being lazy.
2. Do not fight the body’s desire to nap. This will result in unpleasant or unproductive naps.
3. Take naps when you can. If your schedule does not permit a nap every day, consider taking productive naps as a passenger in cars, trains, and airplanes.
4. Consider time and duration. Napping for too long, too often, or at the wrong time of day can be counterproductive.  See what length and schedule works best for you.
5. Napping can mean just taking a break. Lying on a hammock or just staring into space is the essence of rest – it is not doing that refreshes you in body and mind.

A couple more things to keep in mind before you put your head down on your desk:  keep afternoon naps between 15-30 minutes – any longer is harder to wake up from, if you can’t (or don’t want to) sleep – try meditation, and if you are worried about sleeping too long – set an alarm.

If you found this information interesting or helpful, please share with your friends and followers using the buttons below. Thanks!

Michelle Woodworth
Thinking I can fit in a nap before getting my boy from school . . .

Research published in the journal Phytomedicine found that drinking three to five cups of green tea each day for three months cut body weight by 5%.  Does that mean we should all go brew a cup of green tea right now?

Let’s take a look at some of the things green tea can do.  According to Dr. Andrew Weil, “studies either strongly suggest or confirm that the antioxidants in green tea can reduce LDL cholesterol, promote fat burning, reduce the risk of several forms of cancer, and alleviate depression.”

Though research shows the health benefits in drinking green tea, a healthy weight loss plan should not be based on tea alone.  That being said, if you’d like to incorporate some green tea into your daily diet, here’s some useful information.

Buying Organic:  The two main benefits of buying organic tea are avoiding toxic chemicals in your tea and protecting the environment in the areas where the tea is grown.  Check out this article for more information:  http://ezinearticles.com/?Why-Buy-Organic-Tea?&id=3488277

Steeping Time & Temperature:  According to http://www.thefragrantleaf.com/brewingtips.html , green tea should be steeped for about 1-3 minutes in temperatures around 140 degrees Fahrenheit.  I boil water in my Hot Shot and let it cool for a couple minutes before I pour it over my tea.

How Much to Drink:  Most of the studies on the benefits of drinking green tea were based on consuming three cups per day.  Be aware that more is not better and drinking greater than six cups per day can cause heart palpitations, problems with the central nervous system and irritate the stomach.

Let me leave you with a Chinese proverb:  Drinking a daily cup of tea will surely starve the apothecary.

If you found this interesting, please share with your friends and followers using the buttons below.  Thanks.

Michelle Woodworth
Enjoying my green tea as I write this post.

For the 25th consecutive year, statistics from the Japanese government showed that women there had a longer life expectancy than any others on the planet.  In 2009, Japanese women extended their average longevity to 86.44 years and Japanese men to 79.59 years.  Japan’s relatively healthy diet contributes to the improving longevity among the population.  This information came from one of Dr. Andrew Weil’s weekly bulletins.  Sometimes he touches on a topic that sends me searching for more information. This was one of those times.

Courtesy of the Lumpkin County Public Library, I am currently reading Japanese Women Don’t Get Old or Fat by Naomi Moriyama.  This book is full of personal stories, statistics, recipes, and information on how you can integrate Japanese cooking into your life using many of the things you already have in your kitchen.

Moving right along . . . Naomi gives us seven “secrets” to Japanese home-style cooking and what could be a contributing factor to the longevity within the Japanese population.

1.  The Japanese diet is based on fish, soy, rice, vegetables and fruit.
The Japanese consume almost five times the amount of cruciferous  vegetables (cabbage, broccoli, cauliflower, kale) that Americans do.  Their diet contains 26 percent fat compared to 34 percent in American.

2.  The Japanese eat much smaller portions, and serve them on beautiful, small-size tableware.
In Japan, meals are served on plates, bowls, and dishes that are much smaller than in America.  This reduces portion size and enhances the food’s aesthetic appeal.

3.  Japanese cooking is super-light and ultra-gentle.
Instead of roasting or baking, Japanese women steam, simmer, or stir-fry to save more of the food’s nutrients.  They cook with small amounts of canola oil or dashi rather than dollops of butter or animal fat.

4.  The Japanese eat rice instead of bread with every meal.
Bread consumption in Japan is much lower than in the West.  By having rice with nearly every meal, the Japanese avoid white bread, rolls, and muffins.

5.  Japanese women are the princesses of power breakfast.
No pancakes, bacon, or bagels with cream cheese for their morning meal.  Green tea, steamed rice, miso soup with tofu, and small sheets of seaweed (sustained energy and nutrition) are on the Japanese breakfast table.

6.  Japanese women are crazy for dessert . . . in a special way.
Desserts and snacks are eaten less often and in smaller portions.  A typical piece of cake is one third the size of an American slice.

7.  Japanese women have a different relationship with food.
Americans associate food with health objectives (like being thin) where the Japanese just think of the simple pleasure of a good meal.

As a bonus, Naomi tells us that the Japanese exercise throughout the day – naturally. They walk to work and use their bikes to run errands.  How many people do you see driving in circles looking for the closest parking spot to the door?

I better get back to my book and see what else is going on in those Japanese kitchens.

If you found this interesting, please share with your friends and followers using the links below.

Michelle Woodworth
Ready to try the Japanese Country Power Breakfast.