Lifestyle and health

In this post we are going to look at fats. What’s good and what’s bad.

First of all, why do we need to eat fat?
1. Fats are important for absorbing fat soluble vitamins — A, D, E, K.
2. Fats help us stay full longer, by slowing down the digestion.
3. “Good fats” are what build cells in the brain and nervous system.
4.  They help meals taste better!

The best types of fats to eat are the kind that are naturally in foods, like nuts, seeds, avocados, and olives.

The amount of fat you need is based on your caloric need. Typically it is recommended that you eat 20-30 % of your calories from fat, which comes out at about 30-50 grams of fat per day.  Make sure you take into account your body size, age, climate, and activity level when figuring this out.

Are you eating too much fat? Most people do. Consider that fat is in much of what we eat- fast food, snack foods, meats. 1 tsp of fat is 5 grams. Which means that 1 Tbs of fat is 15 grams.

Watch this video here about fat in your foods!

 Notice how much fat is in processed and junk foods! Opt instead for healthy fats, like a handful of nuts whizzed up with some lemon juice and seasonings for a dressing on your salad, or an avocado dressing. 

Healthful fats that are in nuts add trace minerals and photochemical that boost our immune system and reduce your risk of heart disease. 

The best foods are plant foods, so make the right choice for your health today!

Comment below if you have found this helpful, or if you have any questions! 

Quick and easy sandwich spread

Today’s recipe I have made before, but somehow, I think it was better today! I really love the flavor and creaminess of it. I would love to be able to make it without using the highly processed mayo that I usually put in it, but haven’t been able to make it taste as good, or as creamy without it yet. Something to work on!

Share your favorite sandwich spreads in the comments below!


Tofu sandwich spread

1 block of firm tofu
1 Tbsp onion powder
1 tsp garlic powder
2 Tbsp Braggs liquid aminos
1 tsp nutritional yeast flakes
3 Tbs Just Mayo or other mayonnaise

Smoosh the tofu with a fork in a bowl and then add the remaining ingredients. Mix well. Adjust seasonings to taste, then spread in your favorite whole grain bread with some tomatoe and lettuce, and maybe some avocado. Enjoy!!

Reading

This is what we read this morning! So good!

Behold, I come as a thief. Blessed is he that watcheth, and keepeth his garments, lest he walk naked, and they see his shame. Revelation 16:15.
A terrible contest is before us. We are nearing the battle of the great day of God Almighty. That which has been held in control is to be let loose. The angel of mercy is folding its wings, preparing to step down from the golden throne and leave the world to the control of Satan, the king it has chosen, a murderer and a destroyer from the beginning.
The principalities and powers of earth are in bitter revolt against the God of heaven. They are filled with hatred against all who serve Him, and soon, very soon, is to be fought the last great battle between good and evil. The earth is to be the battlefield—the scene of the final contest and the final victory. Here, where for so long Satan has led men against God, rebellion is to be forever suppressed.
Christ came to this earth in human form that He might stand as the Captain of our salvation, so that we should not be overcome by Satan’s power. And when the enemy has seemed to be gaining a signal victory over righteousness, God has been working in mercy and power to counteract his designs.
Determined to efface the image of God in man, Satan works with an intensity of effort to hide God from view. Not openly does he work, but secretly, mingling the human and the divine, the spurious and the genuine, so seeking to bring confusion and distress. But in proportionate power divine mercy is revealed to counteract this wicked working, and bring to light the enemy’s hidden purposes.
God’s people are to hear a bold, decided testimony for the truth, unfolding the purposes of God by the witness of pen and voice. In place after place they are to proclaim the message of God’s Word, arousing men and women to comprehend the truth....
There is a reality in sound doctrine. It is not as a vapor, which passes away. Light is to shine forth from the Word of God. God calls upon His people to draw near to Him. Let no one interpose between Him and His people. Christ is knocking at the door of the heart, seeking for entrance. Will you let Him in?

Our Father Cares devotional book, September 24 page 246

Lifestyle and health

Todays blog post is a fun TED talk by Rip Esselstyn Jr. Enjoy!


Plant Strong and Healthy Living

Recipe demo

Last week I made granola and decided to show you how I do it. Forgive the quality, and I didn't realize I had cut off my head in the video. The recipe is also in the description  of  the video. If you click over to YouTube you can find it there.

Here is the recipe.

24 cups oats, I use half quick oats and half regular rolled oats.
1 package shredded coconut, unsweetened
1 package or 2-3 cups almonds or other nuts
1 cup flaxseed meal or cornmeal
1 cup maple syrup
1 cup honey
1 cup water
1 tsp salt
1 tsp each vanilla and almond extract

1 package trail mix of choice, added after baking

1. Heat oven to 250 degrees F.
2. Toast oats in oven while prepping liquid mixture.
3. In a saucepan, mix liquids and salt. Heat until honey is runny and everything is well mixed.
4. Place oats, meal and nuts in large bowl and mix well.
5. Pour liquid over oat mixture a little at a time, mixing well with a large spoon.
6. Turn oven down to lowest setting or about 170 degrees F.
7. Bake granola mixture on low heat overnight or about 8-10 hours.

Reading

Luk 11:9  And I say unto you, Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you.

Luk 11:10  For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Jer 33:2  Thus saith the LORD the maker thereof, the LORD that formed it, to establish it; the LORD is his name;

Jer 33:3  Call unto me, and I will answer thee, and shew thee great and mighty things, which thou knowest not.

Lifestyle and Health

There are many kinds of foods that you might be eating that actually cause stress.

These could be things like processed and refined foods, large amounts of saturated fats, caffeine, and simple sugars.

Today's post is about Carbohydrates. The good and the bad.

Everyone loves sweets. The best way to satisfy the sweet tooth is to eat sweets in their natural form. Fresh fruit. Dried fruit in your cereal, like rasins, dried apricots.

If you have a craving for something such as chocolate or sweets, maybe you're not getting enough fiber in your diet. Fiber foods have tons of good carbohydrates known as complex carbohydrates. They release energy for 4-6 hours after you eat them. If you don't have enough of these kinds of foods, your body might begin to crave simple sugars. So eat more fiber foods, for longer lasting energy.

Notice the effects of high sugar intake in the picture below under simple sugars.

US Dietary Guidelines suggest limiting sugar intake to 10% or less of calories from added sugars.

So if you need 1500 calories a day- 10% is 150 calories.
Sugar has 4 calories per gram. 150 calories is 38 grams of sugar. 1 teaspoon is about 4 grams.

Here is a video to show you how much sugar is in one soda drink. Sugar in soda


Here are some ways to sweeten your life naturally.

Reading

This week was very busy so I didn't get a chance to hop on here until today. But here is the reading for this week!

This is dedicated to all the many people who are having to evacuate because of fire or hurricane, flood or famine.

Psa 91:1  He that dwelleth in the secret place of the most High shall abide under the shadow of the Almighty.

Psa 91:2  I will say of the LORD, He is my refuge and my fortress: my God; in him will I trust.

Psa 91:3  Surely he shall deliver thee from the snare of the fowler, and from the noisome pestilence.

Psa 91:4  He shall cover thee with his feathers, and under his wings shalt thou trust: his truth shall be thy shield and buckler.

Psa 91:5  Thou shalt not be afraid for the terror by night; nor for the arrow that flieth by day;

Psa 91:6  Nor for the pestilence that walketh in darkness; nor for the destruction that wasteth at noonday.

Psa 91:7  A thousand shall fall at thy side, and ten thousand at thy right hand; but it shall not come nigh thee.

Psa 91:8  Only with thine eyes shalt thou behold and see the reward of the wicked.

Psa 91:9  Because thou hast made the LORD, which is my refuge, even the most High, thy habitation;

Psa 91:10  There shall no evil befall thee, neither shall any plague come nigh thy dwelling.

Psa 91:11  For he shall give his angels charge over thee, to keep thee in all thy ways.

Psa 91:12  They shall bear thee up in their hands, lest thou dash thy foot against a stone.

Psa 91:13  Thou shalt tread upon the lion and adder: the young lion and the dragon shalt thou trample under feet.

Psa 91:14  Because he hath set his love upon me, therefore will I deliver him: I will set him on high, because he hath known my name.

Psa 91:15  He shall call upon me, and I will answer him: I will be with him in trouble; I will deliver him, and honour him.

Psa 91:16  With long life will I satisfy him, and shew him my salvation.

Yummy Recipe

Today, I want to share with you my SUPER secret bean recipe. I may have shared it before, but I can't remember. I use this recipe all the time for potlucks, and for haystacks. Sometimes I adapt it and make it into baked beans for picnics.

By the way, it's also super easy. And not really so secret!

2 lbs of dried beans, give or take.
Salt to taste, usually about 1- 2 tsps.
1 cup of salsa, homemade or storebought. I usually put in Paces medium salsa.

Put in crockpot, fill with water and cook overnight on low, or 5 hours on high. I have to watch mine because sometimes I have to add water, if I didn't put enough in.

I always like a bit of tomato flavor in my beans, so if I don't have any salsa, I add tomato sauce or leftover spaghetti sauce.

For my baked beans, I add some tomato ketchup, molasses and maple syrup.

Fun Family

This week was super busy! We drove back with my parents to our house after spending some time with my grandmother and uncle and other relatives. Then we got to spend a couple of days with them before they headed back home this morning.

Here are some pictures!

Lifestyle and health

What things have you done this week to improve your health? What challenges did you encounter? How did being more healthful help you deal with stress?

In the last few blog posts we focused some on how stress affects nutrition. This week we will start looking at how nutrition affects stress.

Today's video is about twins and how diet affected them.


Twin sisters case study

Quick and yummy travel recipe

The last few days we have been traveling and visiting with family. On Thursday we left for Idaho. I packed breakfast and lunch sandwiches and fruit for the trip. For breakfast, we has fruit and peanut butter and jelly sandwiches. For lunch, I made tomatoes and lettuce sandwiches, and cream cheese with olives sandwiches. Most of the kids preferred the peanut butter and jelly, and even the salad sandwiches over the cream cheese ones, which is ok with me since they would be healthier choices anyway.

So, I thought I would share my salad sandwich recipe with you since I thought it was the most flavorful and best one of all of them.

I bought the bread at the local bakery outlet and the produce at the local ranch market in town. The beans I got at the 99 cents only store.

So for 6 sandwiches this is what I used.

12 slices of bread
6 leaves of green leaf lettuce
6 slices of a large tomato.
Mayonnaise of choice, I used a vegan mayo.
1 can of Rosarita's vegetarian re fried beans


Spread 2 slices of bread with mayo, then spread 1 of the slices with a thin layer of beans. Place a slice of tomato, and a leaf of lettuce on the beans, then top with the other slice of bread. Do this for all the sandwiches you desire to make! Now, put them all in a container to go in the cooler with ice or other cooling device. Then you're good to go for lunch or other meal on the go!


Anyway, I intend to, in the future, try my hand at making my own version of refried beans that I will then share with you! If you have any recipes you would like to share, you do so in the comments below!

Reading

Here is this weeks reading. My favorite verses about righteousness by faith.

Eze 36:22  Therefore say unto the house of Israel, Thus saith the Lord GOD; I do not this for your sakes, O house of Israel, but for mine holy name's sake, which ye have profaned among the heathen, whither ye went.

Eze 36:23  And I will sanctify my great name, which was profaned among the heathen, which ye have profaned in the midst of them; and the heathen shall know that I am the LORD, saith the Lord GOD, when I shall be sanctified in you before their eyes.

Eze 36:24  For I will take you from among the heathen, and gather you out of all countries, and will bring you into your own land.

Eze 36:25  Then will I sprinkle clean water upon you, and ye shall be clean: from all your filthiness, and from all your idols, will I cleanse you.

Eze 36:26  A new heart also will I give you, and a new spirit will I put within you: and I will take away the stony heart out of your flesh, and I will give you an heart of flesh.

Eze 36:27  And I will put my spirit within you, and cause you to walk in my statutes, and ye shall keep my judgments, and do them.

Eze 36:28  And ye shall dwell in the land that I gave to your fathers; and ye shall be my people, and I will be your God.

Fun Friday on Sunday

I missed posting Friday, because we are visiting my grandmother in Idaho to celebrate with her on her 90th birthday! Happy Birthday Grandma!

This week we went to the park and immediately got driven back home by a sandstorm. Then on the drive up to Idaho we got to stop at the Hoover Dam for a little bit just to take in the sights, first time for the kids. Then we spent some time with my mom and dad after we got to Idaho, which was fun, to catch up a bit. It's very smoky up here because of all the fires, so the sky is hazy. Anyway, here are some pics of the week!