Arugula-the other green leaves​

Arugula, the other green leaf is packed with beneficial nutrients. Include in your next spring mix salad.

Hello Friends! How are you? Hope all is well.

As promised, let’s continue on with sharing a few of the healthy foods I have adopted into my health and wellness plan.

If you need to catch up just do a search for “Why the Change” and you will quickly find my motivation for launching on this path of renewed health and wellness.

Staying consistent with the fruit and nutrient-packed vegetables that I now include on a regular basis, I introduce Arugula. pronounced [uh-roo-guh-luh].

Arugula is a green leafy vegetable that is apart of the Brassica family of cruciferous vegetables. It is in the family of vegetables that is likened to broccoli, bok choy, cabbage, kale, and Swiss chard.

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It is a vegetable loaded with plenty of vitamins and minerals. Vitamins include Vitamin A, K, and C. The minerals include Folate acid, potassium, Manganese, Iron, and Calcium.

Here is the breakdown nutritionally:

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So what health benefits do you receive from eating Arugula?

  1. Weight Loss-since it is nutrient packed with minerals, vitamins and very low in calories, Arugula will meet ones nutritional and satiation needs. No need of feeling like your missing out on meeting those nutritional goals.
  2. Improves eyesight-Arugula being a good source of carotenoids, may help in improving eyesight. Carotenoids have been accepted as being agents for improving eyesight. Arugula is loaded with them. It is considered to be a positive agent against macular degeneration, an age-related condition involving the deterioration of parts of the eye.images-13
  3. Boost Immune system-Vitamin C is abundant in Arugula. It is linked to helping fight against the free radicals within the body. This can lead to helping support your immune system.
  4. Encourages heart health-Vegetables that are high in low calories and anti-inflammatory properties tend to be very good agents for protecting the heart. The anti-inflammatory properties encourage proper circulatory flow and consistent heart rhythms.
  5. Promotes Bone Health-In short, Arugula is a great source of vitamin K which is essential to maintaining strong bones. In some circles, it is a close second to Calcium.

Here are a few ideas on consuming Arugula

  1. In salads mixed with other types of greens.
  2. Used in soups to give it a healthy kick.
  3. Sprinkled atop Sandwiches to boost nutrition count.
  4. Spotted on (vegan style)pizzas. Yes, you have to try it.
  5. Pulverized in fruit and vegetable smoothies.
  6. Added as an edible side piece to vegetable dip trays.

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I have tried it in all meal prep situations. My favorite is on sandwiches. I usually add a bit of herbs to give it a kick too. If you have included Arugula in your meal plan, excellent! It is a great addition. If you have not, then the opportunity is here. I would recommend it.

I definitely believe we are what we eat. If we consume high calorie, high fat, low fiber, empty calorie food the body will respond over time lethargically. On the contrast, if low fat, high fiber, nutrient dense foods are consumed the body will respond over time with vibrancy.

Hope you enjoyed!

Thanks for reading and connecting.

Courtesy: Google photos and associated links.

Stress? Fight or Flight Part II

Did you know that outside of relationships there are quite a few reasons to be stressed?

Hi everyone! Glad you stayed tuned.

Well, let’s get to it. For a recap, we discovered stress to be associated with that fight or fight feeling that one gets in a situation that seems unanswerable. Stress can also affect any and everyone.

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Did you know that outside of relationships there are quite a few reasons to be stressed? In fact, according to the American Psychology Association, a study from 2007 to 2010 revealed money, work, the economy, and family responsibilities to be leading causes of stress.

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Respondents point out that the pressures of responsibility in the workplace contribute to increased stress to meet deadlines. What’s interesting is in 2007 74% were affected as compared to a 5 to 6 percent drop over the next couple of years. Curiosity led me to find out that during the 2007 year in the U.S. there was a major housing bubble event. The stress connected with not having a home could be overwhelming.

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Respondents also claimed earning money as the second reason stress is prevalent. Perhaps this is because of a combination of contributing factors stemming from either overindulgent personal desires or overall economics.

What are the symptoms of stress? As there are many causes of stress, there are quite a few symptoms that one may exhibit.

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A lack of interest could be noticed in a person who customarily is involved. On the other hand, lack of appetite could be an obvious one. Especially when you know the person is quite fond of eating. Some individuals may experience common symptoms of having a headache or exhibiting fatigue. The attached survey highlights a few others of what percentage respondents experienced from the years 2007-2010.

So what are the long-term effects of stress if not managed? Well, the effects range from behavioral and physical.

Behavioral effects could range from one being depressed to serious anxiety attacks.

Stress if not managed properly could affect eating habits that lead to obesity. In some, sexual performance problems could be evident. Other extended issues might be related to skin, hair, intestinal, and menstrual.

So what can be done to help manage stress? Well, let’s see.

  • Support from loved ones-those close by(friends too) can be pillars in the time of stress offering mental, physical, and monetary support
  • Regular exercise-physical exercises can be a great way to take your focus off of stressful circumstance. Physical activity causes you to redirect your energies to whatever the task is at hand; Basketball, Pool, swimming, running, resistance training, or yoga.
  • Meditation-spending time just relaxing(quiet time) and mentally redirecting energies is a great way to reset your mind.
  • Listening to Music-Music is an ultimate mood changer. Music melodies have a way of soothing or energizing the mind. This can be an enjoyable way to be mentally massaged.
  • Reading-reading is a sure fire way to redirect your focus. In order to understand what you’re reading your mind has to be in the game.

So, there you go. Not a complete list but hopefully a decent informational teaser regarding stress.

Stress is definitely real and no laughing matter. With more expected out of an individual today in practically the same amount of hours in the day, one can feel overwhelmed. Stats show that situations have affected everyone across the globe, so adopting stress managing techniques will be a must.

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Recapping, we found out that stress is that Fight or Flight feeling one gets when in a pressure type situation. Stress can affect anyone. It does not matter regarding gender, age, nationality, or status in life. We discussed some of the symptoms related to being stressful and the potential causes. It was revealed that stress, if not managed, can affect one mentally and have physical effects. Finally, incorporating stress management tools will help to relieve or even eradicate the impact of stress in one’s life.

Glad you were able to tune in. Thanks for reading. With every post, I learn a little bit more and love sharing to encourage. Hope you were enlightened.

Stay tuned for the next post.

What’s In your tool bag?

So what’s in your tool bag. You know, just as a mechanic…

Hello friends! Glad to have you back.

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So what’s in your tool bag. You know, just as a mechanic has a variety of tools in his tool bag to handle the jobs of working on a vehicle. Each tool is designed for a specific purpose and function. Sometimes the tools are used in the same time frame in order to tackle a specific job. Other times only one tool is used.

So, I ask again, what’s in your tool bag that helps you manage to navigate through life’s hurdles. Listed below are a few life tools that I believe are a must for anyone who needs to endure and overcome.

It is important to note that these tools can be used for any aspect of life where challenges may be encountered. Just as a mechanic can use his tools on just about any make and model vehicle, life’s tools can be too.

So shall we look into this tool bag? Let’s see what we have here.

  1. Laughter-Accepting laughter in your life will make a world of difference. Life can bring serious challenges sometimes that can take a physical toll on an individual. In this case, there needs to be an outlet. Some use drugs. Others use alcohol. A few try laughter. Laughter can offer great benefits. Studies show that when one laughs there are endorphins released that help one feel good and ultimately shift your focus off of whats stressful. The act of laughter helps one to keep their focus off of the circumstance and on the enjoyment of what makes him laugh. Who knew? Besides this, laughter is free and doesn’t cost anything. The only investment is the willingness of the individual to physically relax and mentally open up to receiving.  https://www.theguardian.com/lifeandstyle/2008/jul/06/healthandwellbeing4 
  2. Faith-Faith is kinda like the milk added to a recipe for a cake. It helps to blend all the ingredients. You need faith in just about anything that is done. It is so interwoven that some things we handle in life are just accepted and not seen as faith in action. For example, it is assumed that after going to sleep one will wake up the next day. Do you just expect to wake? If you are in good health you may not think of this much, but if sickly the thought of not waking may enter frequently. What about venturing out to start a business. Does one just go for it? Or is one apprehensive? Either way, faith is still there. For the one, it is great for the other not so great. The point here is that at the core one must believe in order to give, get, or advance. What’s your choice?
  3. Doubt-The opposite of faith is doubt or unbelief. Unlike just giving up and accepting doubt wholeheartedly, there is healthy doubt. Let’s say you want to make a significant purchase that directly affects your household and has the potential to affect the cash flow. The purchase at first, may appear daunting and lead to doubt but when diligence is spent investigating every option a way may be seen that was not seen before. This is healthy doubt in action. Some may call it caution. In the end, pointed and diligent time is spent leading to an informed decision instead of a guess.
  4. Love-Love is essential in any toolbox of life. Love can be likened to that go-to tool which is always used. When there is a tough job this tool will always be used at some point. In life, love will face and deal with many of the selfish vibes encountered. Love helps a mother endure the entanglements of drugs she witnesses her child caught in. Love also causes that person to speak up and offer constructive words of encouragement when a friend is observed making decisions that will ultimately lead them to destroy themselves. If there is a definite go-to tool Love is that tool.
  5. Peace-Peace has to definitely be apart of the tool bag. Just imagine going to a library where there is a constant noise. One would find it difficult to concentrate and study on the topic at hand. Peace is that tool which helps to bring a bit of sanity to a situation. Embracing this characteristic will allow for all issues to be addressed without any noise. Professional teams address the issue of noise. Team members are trained to perform with one goal in mind; that of performing to reach the ultimate goal. So, if a team member introduces issues other than what the goal of the team is, it is addressed. That could mean being released from the team or just a sit-down talk. The issue can be looked at as noise detrimental to the entire team reaching their goal. Atmospherically, noise also can be likened to a calm sunny day versus a blustery cloudy day. There are just some things you can do on a sunny day that you would think twice about on a blustery cloudy day. Accepting peace as part of ones nature will most assuredly offer level thought to any situation.

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This is most definitely not a complete list. Just as there are many mechanics there are a variety of persons. Each having their own set of tools. This is ok. Use what works to get that car, truck, furnace, air condition, or boat, fixed.

Much Love to you my friends! See ya next post.

Part II Expected benefits from New Year Health resolutions

Welcome back, friends! So as promised this is part II of what benefits to expect if you have invested in New Year Health resolutions.

Welcome back, friends! So as promised this is part II of what benefits to expect if you have invested in New Year Health resolutions.

Let’s get to it, shall we?

  1. Increased bone density-You may have heard this at some point. Exercise helps to increase bone density. What’s the big deal about this? Well, as we get older we age. Just as a home, a car, or a stamping machine parts begin to wear out. We can prolong its operation though through good maintenance. When it comes to our bodies, the same is true. A study conducted in 2000 showed there was a slight increase in bone mineral density in subjects that engaged in High-intensity routines.  The bones, in particular, can lose bone density as time passes. This loss can be combated against though through good maintenance. A well-balanced eating plan and exercise are key. Studies have shown that with resistance training specifically bone density was increased. The graph shows the relationship between age and bone mass. As one ages, the bone mass changes also. Physical fitness routines help the body respond positively, meaning muscles grow, oxygen is circulated, and bones are strengthened.

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2.  Develops goal setting-If you feel you are one that has a hard time accomplishing anything, having a workout and eating plan is a sure way to get started. Meal and workout plans are offered by a variety of companies who can customize them for the individual. Getting help here is crucial if you are serious about changing your position and reaching your goal. Once these tools are offered all one has to do is accept the change mentally. All else will fall into place. Goal reached!

3.  Expand socially-If you have a fear of being around crowds and others, having a gym membership can start you on the path of being socially mature. Accepting a gym membership is an important part of any workout plan. Unless you workout at home having a gym membership is the way to go. You can immediately meet others who are enduring the same challenges. The similarities of others fitness journey can be a sure fire way to gain friends.

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4.  Increases strength and flexibility-Are you feeling weak in areas or not as flexible as you once were? Fitness routines can definitely help you achieve this goal. Stretching regularly reinforces flexibility. Adding weights to any workout plan helps. The trick here is that one does not have to start out with a lot of weight. Generally one tends to overdo it and quickly becomes discouraged trying to lift too much weight. Always start off with a low manageable weight that encourages proper form. As your body responds( muscle definition, fat loss, increased strength, flexible joints, mental endurance, energized cardio) you will automatically adjust the resistance to meet the challenge.

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5.   Increases confidence-So your confidence is low. You’ve gained more weight than expected. Your annual checkup revealed a few health issues directly related to behaviors that put one at risk. This is an all too common scenario which can be changed by one’s attitude. When one accepts a plan to change the condition of their health, meal and fitness plans follow. Over time with discipline, mental and physical results become visible. One becomes mentally energized with an awareness to choosing better foods that are nutritionally packed. One’s physical appearance changes. Through disciplined workouts, the body is looking leaner from the loss of fat and building of muscle. This combination mentally motivates the individual and builds confidence. Ultimately replacing doubt and shyness present before the transformation.

So, investing in your health for 2018 is promising! Never let doubt hinder you from at least trying. You will never know how far you can travel if you never go out. My hope is that these words of encouragement serve you well.

Much love my friends and stay encouraged.

Credits: courtesy of Giphy

https://mnepilepsy.org/patient-information/bone-health-and-epilepsy-are-your-bones-brittle/

 

 

Welcome! Happy New 2018 Year

The New Year ushers in expectancy…I share two things to be expectant of

Happy New Year All! 2018 is here!

Hope you all had a wonderful time celebrating and you did it safely.

The year 2017 was definitely an eventful one. Personally, I am thankful! I learned a little more about myself in areas I need improvement. I was shown I need to be a better listener. Too much talking can cloud what one needs to hear and receive.

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I learned to accept being patient. There is a divine word that says, “patience is a virtue!” Definitely truth! I thought about past times where I could not just fathom patiently waiting for anything or whatever to happen. Such an in mature way to view life. After many trials, I am continuing to learn and accept patience as second nature. Yay!

I found that in just these two areas alone if accepted and adhered to one can learn much about living a joyous, fruitful and productive life. Thank goodness!

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So with entering the 2018 New Year, I have to tell you I am expectant and excited. Expectant because I have planted seeds in 2017 that I am looking forward to growing in 2018.

I have planted seeds for individual development. One that I share periodically is maintaining a productive fitness program. My goodness, so glad I started this! I began around Easter of last year and have seen a steady progression in inches, feel, and look. My look has changed cause I’m losing inches around my midsection. I feel wonderful! The lost inches help me model my clothes with confidence. Haha! And it all just looks good now. Hehe!

I started blogging friends! Yay! It has been a wonderful experience I tell ya. Meeting all of you has expanded my friend base as well as helped me to see aspects of this life from a variety of perspectives. Thank you for sharing!

That being said, the whole social media environment has been a learning experience for me. I consider myself to be a private person so as I was introduced to the social media environment I had to learn to break my shell. So glad I did! Yay! I was caught between having a desire to share my passion for encouraging others or keep it all pent up and not share. Geesh! So glad I was encouraged to break the shell and share.

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So entering into 2018 I plan on continuing the fitness journey and meeting more fellow bloggers. I hope your New Year is full of joy and just as good or better than the last. Again I wish everyone a Happy and Productive New 2018 Year.

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Much Love my friends and thank you!

 

Pics courtesy- Giphy

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It’s Christmas Day

Hello Friends! 

So how was this years’ Christmas for ya? Did you get out of it what you expected? Well, I hope it went as you so desired.

Hello Friends!

So how was this years’ Christmas for ya? Did you get out of it what you expected? Well, I hope it went as you so desired.

Christmas time is definitely one of my better holidays. I personally love the atmosphere of giving that surrounds it.  Although I do not get as many gifts as I was when in my youth, haha, I still love this time of year. The atmosphere just presents the right conditions to be unselfish and think of someone else. I personally use this time of year to give cards to employee families that express my thanks and gratitude for their invaluable contribution to the team.

I love the lights. I have seen so many nice decorations. Many have decorated their homes and offices so nice with color and designs. One design showed the entire house being decorated with the focal point being a 50 ft lighted archway as you approached the door. So magnificent!

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I love the celebrations. History will prove that this time of year spurs on many celebrations. Many celebrate their cultures existence, some celebrate just to celebrate, and others celebrate the birth of Christ.

I had the chance to go to a Chinese Lantern Festival. Wow. Nice! Love the food, designs, color, and history. Definitely, a must see if you have not experienced.

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I love the food. This is kind of a given to me. Although I love to eat any time of the year,  Christmas time presents a couple of season-specific treats. There are the good old egg-nog and Gingerbread cookie.

Of course, there is roasted turkey, Christmas ham, plenty of veggie trays, a mix of casseroles, and a plethora of desserts. Whatever offered I can tell you I am usually game to eat. This year as part of a pre-Christmas Day bash, Buffalo chicken dip, taco salad and green bean potato soup were on the list.  So good! I’m sure I went over my calories for the day. Haha!

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Well, again! My prayer is that you my friend had a good time sharing, giving, or receiving on this 2017 Christmas Day.

Stay tuned for the next post where I share highlights of the 2017 Pre-Christmas day celebration.

Much love to you all!

Photos: Courtesy Giphy

 

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Sparkle! A Command

Sparkle! Sounds like a command, doesn’t it? However you take, it I’m sure you have your reasons.

For me, Sparkle simply reminds me of this time of the year. When Christmas trees are decorated, people are shopping, and many are spending time with family. 

Sparkle! Sounds like a command, doesn’t it? However you take it, I’m sure you have your reasons.

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For me, Sparkle simply reminds me of this time of the year. When Christmas trees are decorated, people are shopping, and many are spending time with family.

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It is a simple reminder that every day is an opportunity for us to shine before others. Whether that is by a smile, providing a ride, offering food, sharing a kind word, taking low in a situation, or giving money we all have an opportunity to sparkle.

I know it can be difficult sometimes especially if handling personal issues or better yet dealing with someone who is selfish thinking.

Know that, accepting the mind that I am an overcomer will help keep your focus off of non-productive soul draining thoughts. Remember mission statements by companies are written as a guide for them to keep a focus on. All actions(decisions) within the company are made to reinforce “The Mission”.

That being said, this is definitely a time of year to sparkle. With all the lights and colors glistening one is sure to put a smile on their face and feel warm and cozy within about the season.

In the same sense, we are to provide that appealing light and cozy effect that will have someone proclaim “WoW! They had such a Sparkle about them!”

 

Much love from your friend! Enjoy the season and stay safe. Remember to stay tuned. More encouragement to come!

 

Credits: Giphy

 

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