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We need fat in our diets. Nutritionists suggest that Americans should derive between 20-30 percent of their total caloric intake from fat. But where does fat come from?

Meats- All meat contain fat. The percentage depends on the cut of meat, The grade of meat, and even what the animal eats while it still roamed the earth. Prime and choice cuts contain a higher percent of fat. This is the reason it is tender. Lesser grades are usually tough. The lowest percentage of fat in meats are found in fish, turkey and chicken.

Dairy Products- All dairy products contain fat. It is best to consume the ‘natural’ whole fat product over those that are pasteurized and homogenized and reduced in fat. The processing alters our body’s ability to easily digest these products.

Cooking Oils- There is a large variety of oils to choose from. Those with a high smoke point, the point where the oil starts to loose its flavor, breaks down, and gives off a bad smell, are best. Butter has a low smoke point while sesame and peanut have a much higher point.

Fruits and Vegetables- Most contain some fat but in low concentrations. Avocados are the exception but this type of fat is actually very good for you.

Nuts- Most nuts are moderately high in fat. The relatively high fat content in nuts has made them something of a “food to avoid” over the past few years. However, most of their fat is monounsaturated, the type of fat that helps to lower cholesterol.

2 cups watermelon seeded
1 cup blueberries

Place in a blender and puree until smooth. Carefully pour the mixture into frozen pop containers. You can also use ice cube trays and a flat wooden stick. Once they are frozen pop them out and enjoy. Yummy  This also makes a fabulous juice if you don’t want to wait and  freeze it.

Squeezing your self into a diet plan created by someone else to fit the masses of people is a plan for failure. Each of us are different. Our physical appearance attest to that fact of uniqueness. Our bodies also differ in the way we function on the inside. We use  the food we ingest differently. Even how we get the food to our stomachs in the mechanical phase of ingestion is different. Some of us use the food right away while others store it for later use. For these reasons don’t squeeze into the one of a kind diet plan that will show results on a short term basis but in the long run can lead to health issues. The roller coaster of dieting is the prime result of people trying to do make their body do something that personally won’t work for them.

Grapes and blueberries make a wonderful frozen treat. Simply pop clean fruit in the freezer spread out on a cookie sheet. When they are frozen pour them into a Ziploc bag and take them out when your kids say they are hot. They thaw in your mouth and taste wonderful

6 c watermelon cubes, seeds removed
1/4 c fresh or frozen raspberries
1 c water
1/2 c fresh lemon juice

Place watermelon, raspberries, and water in a blender and puree until smooth. Strain through fine mesh strainer into pitcher. Stir in lemon juice. Chill for at least an hour before serving.

Ever hear of letterboxing? I have a great friend who has been trying to get me to go with her for over a year, to explore the woods for clues which lead to the next clue and to the next and to the next. You get the picture. I’ve been hesitant to join her. Not because I didn’t think the idea sounded fun but because she told me she was hooked on letterboxing. She was a letter box junkie. I didn’t want anything else pulling at my time. I was already busy enough.

Last week I found I was really missing out! I would suggest letterboxing to anyone with kids. It is a great way to get them to run, jump, climb, crawl, walk, and move. Now if you don’t have kids, don’t go away. It is just as fun for adults.

Check out letterboxing online. This will take you to the letter boxing trail I went on, but take time to explore the site. Type in your town or city and find one close to you. You’ll have fun!

The perfect night’s sleep is everyone’s dream but few actually achieve it on a regular basis. These simple steps could be the key to your perfect night’s sleep.

1. Before Bedtime
Establish a bedtime ritual to wind down and stick to it. Get in the habit of doing the same activities 30 minutes before you climb into bed.  A warm bath touched with a few drops of lavender oil in the water will enhance your relaxation.  Also try to avoid stressful stimulation from the evening news or violent movies, instead listen to soothing music.

2. Avoid Stimulants
Stay away from tobacco, caffeine, alcohol, and sugar, particularly in the afternoon and evening.  Don’t eat anything two hours before bedtime unless you need a protein snack to deal with a low blood–sugar problem.

3. Sleepy time Snacks
There’s a reason everyone wants to take a nap after that big Thanksgiving meal. Turkey is loaded with the amino acid tryptophan that manufactures serotonin, which is crucial for sleep. Tryptophan is also abundant in fish, dairy, eggs, bananas, figs, pineapples, nut butter, and tuna—all good foods to eat in the evening.

4. Consider Vitamins
Vitamins B complex helps in the conversion of tryptophan to serotonin, so a good vitamin B supplement along with at least 200 mg of vitamin C is sleep insurance. A calcium/magnesium supplement can also be effective for relaxing tense muscles.

5. Helpful Herbs
A cup of chamomile tea is a soothing way to end the day. It has a tranquilizing effect, induces sleep, and improves sleep quality.
St. John’s wort enhances both serotonin and melatonin which helps you stay in deep sleep longer.

6. Expend Energy
A walk, a run, working out at the gym—they all produce endorphins, which help ease depression and improve sleep. But observe the two-hour rule by stopping physical activity at least two hours before bedtime.

7. Create a Sleep Sanctuary
Make your bedroom a quiet place Keep the room dark and cool. Remove the TV, computer, and even the clock if these items make you restless. A comfortable bed and pillow are going to be key items if you want to sleep well.

Relax—you’ve earned it. You’ll be just a nod away from sweet dreams.


References:  http://www.tasteforlife.com/content/default.asp?artid=1127&title=7_Natural_Ways_to_Sleep_Better

Your Health Spring/Summer 2008 Volume 13, Number 2   

Fresh Tomato Salad
4 tomatos cut into wedges
½ a red onion, chopped
¼ cup fresh basil, chopped
¼ cup rice vinegar
1 Tablespoon olive oil
salt and pepper to taste

Place the tomato slices and onion in a glass bowl. Don’t use a metal bowl as the vinegar will react with it. Combine the basil, rice vinegar, olive oil and spices and stir well. Pour over the tomatoes and onion. Cover and chill for two hours. Serves 4

I didn’t like the looks of 3 bean salad as a kid. I wish my mom would have made me try some. It is delicious and packed with fiber, vitamins A,C, and K, along with potassium, floate, manganese, and iron. This is a great lunch.

1 cup cooked green beans
1 cup cooked yellow beans
2 cups cooked chick peas
2 cups cooked kidney beans
1 small red bell pepper, chopped
½ cup red onion, chopped
¼ cup chopped fresh parsley
lettuce or spinach leaves

1/3 cup red wine vinegar
2 Tablespoon olive oil
2 cloves garlic, minced
1 Tablespoon Dijon mustard
2 Teaspoon celery seed
salt and pepper to taste

In a large bowl (not metal), combine all type of beans, red pepper, onion, and parsley. To make dressing combine: red wine vinegar, oil, garlic, Dijon mustard, celery seed, salt and pepper in a jar with a tight lid. Shake well. Pout over bean mixture and toss gently. Put salad on individual plates and spoon bean mixture over greens to serve.

Swarming mosquitoes, relentless black or deer flies, and other pesky bugs can take the fun out of any outdoor adventure. While most people would like these pests to just go away, many popular insect repellents contain harsh and potentially dangerous chemicals. If you aren’t crazy about the idea of these substances soaking into your (or your child’s) skin, a number of herbs and essential oils are powerful repellents.

When you think of insect repellents, most common brands that come to mind list DEET as the active ingredient. Although DEET is an effective repellent, recent research suggests it may have adverse effects on the brain, especially in the developing fetus and young children.

Several herbs and essential oils may help fend off insects. Basil is primarily used as a seasoning here in the U.S. But in other parts of the world it’s commonly rubbed on the skin as an insect repellent. Lemongrass can also be crushed and rubbed directly on your skin.

Citrus essential oils also repel insects, and crushed lemon thyme has 62 percent of DEET’s repellency. A recent study finds traditional thyme to repel mosquitoes as long as or longer than DEET. Research even holds promise for catnip. In one study, catnip oil was better at keeping bugs away than DEET for three species of mosquitoes.

Don’t let pesky insects cramp your outdoor fun. Rather than reaching for conventional bug spray, look for herbs, essential oils, and insect repellents made with safe and natural ingredients.