WHOLEFOOD TRIVIA – Onions/Lentils/Olives

THESE 3 are all great for heart health, stabilising blood sugars, and staying cancer clear….

ONIONS
Available for about 5,000 years and having been used medicinally in India, they assist in lowering blood-sugar levels, improve glucose tolerance and help prevent cholesterol, high blood pressure, atherosclerosis, strokes and heart attacks….also serves as an antibacterial that can prevent colon cancer….Serve in salads, baked, added to lentil dishes etc, and if in a hurry just saute and mix into steamed spinach.

LENTILS
There are many types available however the green and brown variety maintain their shape while the others are prone to become squashy and spongy. They contain magnesium, Vit B6 and folate..all good for healthy heart potentials,, have a high iron content and the fibre aids the feeling of fullness, and assists to stabalise blood sugar levels and prevent digestive disorders….Serve of course in soups, curries, dahl along with making into burgers.

OLIVES
These little beauties date back 7,000 years to ancient Crete, so of course Mediterraneans use them with a myriad of dishes etc…hence rates of heart disease, atherosclerosis, diabetes, colon cancer and asthma are Signifigantly Lower in these populations. Not to mention being full of anti-ageing Vit E. Cold-pressed, organic virgin oil is best…Add to beans and pulses to make a dip, dip your bread in it, drizzle on salads and bruschetta, smear through hair to condition and smooth over face to moisten.

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SLEEP Matters

In Being Well Basics – Its All About Flow, being a Handbook I completed a few years ago, I dedicated a page to Hibernation due to sleep being such a prime need for healthy outcomes. Recently that need was reiterated by a medical expert who when asked; what is the most important requirement for good health? answered: Definitely SLEEP. So thanks to the Sunday Mail insert Body and Soul from August 2016 I present the following points regards SLEEP.

3 Keys for Good SLEEP:
DURATION: Adults need 7 to 9 hours, Adolescents 9 hours, 10 year olds (and younger) 10 minimum.
TIMING: Best overnight, be well and truly sound asleep by Midnight through to dawn which is the body clocks programmed best times.
QUALITY: If you are waking up tired consider if you are snoring, have sleep apnoea, restless legs or other insomnia issues that need attention.

If you wish to make better dietary choices, increase your desire to exercise, generally have more energy; then better SLEEP will have the most profound and positive impact on these areas of lifestyle.

For TEENS going to bed at the same time on school nights and sleeping in no more than 2 hours weekends assists good SLEEP along with stopping the use of Technology and dimming lights earlier assists challenges of getting enough SLEEP.

SHIFT WORKERS can increase their risk of some diseases due to sleep deprivation and it is suggested going to bed and waking up at the same time every day to balance this. If possible SLEEP until just before you need to get up to go to work. Napping may assist also, providing no longer than 15 minutes.

OLDER PEOPLE tend to have lighter SLEEP and experience more awakenings which lead to insomnia from the worry of such happenings; which further contributes to fatigue and daytime tiredness, hence further worry. Go to bed a little later, avoid daytime naps if you want to fall asleep and SLEEP for longer stretches is the key.

Further general basics for SLEEP enhancement are: Exercise daily, Avoid coffee after 12MD, reduce sugar and refined carbs in diet, have a light dinner, create calming bedtime habits like diming lights, enjoying a chamomile tea, and join the advice for teens by ceasing technology activities earlier in the evening.

Hopefully these keys and hints are helpful as SLEEP is a must for good health as mentioned, and also is stated as being the only time our brain is detoxed Via the spinal cord. Any other sleep disturbances like baby waking through the night, or dogs barking etc please Google for advice.

Remember in times gone by SLEEP was a given….a WISE must do!!! So get wise and get SLEEPING!!!

Immune Enhancers

Our immune system is the prime protector of more than just colds and flus, and is affected not only by poor choices of diet; also our environment, lifestyle and emotional load are reflected in the immune system and mirrored through a range of wellness or lack of conditions.

Today I am posting some tips for gut health and other general immune boosting nutrients. Remember what leaves us open to inflammation compromises our immune system and Stress is high on the list, which is mainly an outcome of a range of suppressed emotions….(earlier posts cover Emotional Competency) and without addressing these issues the nutrients are straining to do their job.

GUT IMMUNE ENHANCERS
Probiotics and Prebiotics including Yoghurt (coconut etc), Sauerkraut, Kimchi, Miso…along with Oats, Brown Rice, Potato (skins on) Bananas, Chick Peas, Nuts and seeds…

NUTRIENT IMMUNE ENHANCERS
Vitamin A
Apricots, Carrots, Pumpkin, Sweet Potato

Vitamin B5
Avocado, Beans, Corn, Mushrooms

Vitamin C
Citrus fruits, Kiwi Fruit, Paw Paw, Pear, Tomatoes

Vitamin D
Sunlight…(With Care,,,In Winter facing towards while not looking directly at for 10 minutes near midday is helpful, otherwise earlier or later in day)

Vitamin E
Almonds, Avocado, Sunflower Seeds

Magnesium
Almonds, Green Leafy Vegetables

Omega 3
Walnuts, Flaxseeds

Selenium
Brazil Nuts, Brown Rice, Oats, Mushrooms

Zinc
Pumpkin Seeds, Whole-grains

Quercetin
Apples, Berries, Onions, Tomatoes

Herbs and Spices
Garlic, Ginger, Rosemary Tumeric

***For INFECTION use MUSHROOMS more…they increase white blood cells, which are used by the body to fight infection (Shitake particularly)…

Seasonal Eating – Winter

This is the last of the Seasonal Eating posts….you should find previous ones in March 2017, December 2016 and September 2016 or thereabouts, if you wish to reference at any time in future…

Seasonal and Whole foods that are Plant Based are becoming more and more popular with those advising on what is best for us…better late that never….and best for the planet before it IS too late…

VEGETABLES
Broccoli
Cauliflower
Cabbage
Lettuce
Spinach
Peas
Avocado
Pumpkin
Olives
Ginger
Carrot
Parsnip
Potato
Sweet Potato
Turnip
Celeriac
Artichoke
Beetroot
Celery
Mushroom

FRUIT
Pear
Apple
Lemon
Lime
Grapefruit
Mandarin
Orange
Pineapple
Custard Apple
Rhubarb
Persimmon
Tamarillo
Kiwi Fruit
Pomegranate

0-10 in Your Day (A Buddhist Way)

It is 3 years since I started using this Blog site WELLTH Creation, as a depositary of information for my future reference….something my grandkids may look over one day….and helpful bits for any reader that comes across it from time to time…

Todays post is something I came across in a local spiritual Newsletter and felt to borrow it….coincidentally I volunteer at a local Buddhist College and feel a little like the man mentioned below, as I spend quite a bit of time around ‘campus’ Remember this advice may be from an “arm” of Buddhism and not necessarily literal to all practitioners…it just grabbed my attention.
As a Divine Love Dedication ‘christian’, developing a personal relationship with God is priority for me….however these are 10 Cool Things to consider….and practice….not sure about Number 6 (ok perhaps, if I don’t need to also rise then)…

0-10
0 – Hours of Television
1 – Hour of Exercise
2 – Litres of Water (minimum)
3 – Cups of Hot Green Tea
4 – Short Mental Breaks
5 – Small Meals
6 – AM Wake Up Time
7 – Minutes of Laughter (at least)
8 – Hours of Sleep (at least)
9 – PM End of day & Off to bed
10 – Prayers of Gratitude (list 10 things you are Grateful for Each day)

“There is a misconception that Buddhism is a religion, and that you worship Buddha. Buddhism is a practice, like yoga. You can be a Christian and practice Buddhism. I met a Catholic priest who lives in a Buddhist monastery in France. He told me that Buddhism makes him a better Christian. I love that.” (Author Unknown)

SIMPLE Re-Post

I am away from home at the moment so am going to make it simple for myself and repost SIMPLICITY which is a page from a Handbook I completed in 2014 entitled Being Well Basics – Its All About Flow…
Simplicity is worth of reposting…if only to be reminded of this quote by Richard Branson:
“Complexity is your enemy. Any fool can make something complicated. It is hard to make something simple”

SIMPLICITY
Let’s get started with the topic of Simplicity to prepare us to begin noticing, finding, allowing, loving and healing our real self. Slowly but surely then we are able to discover our true self, the pristine creation we began as and are able to return to.
In our fast paced, intricate and intense world today with information overload, demands and expectations piling up, instilling Simplicity into our life feels for some like a huge challenge. Simplicity however can alleviate many of the negative impacts affecting our lives. Contrary to popular belief, it certainly doesn’t need to equate to a boring existence.
From a foundation of Simplicity a more enjoyable existence is possible and more is usually achieved. Most often we clutter ourselves up to avoid feeling our real self condition.
By returning to the storehouse of our innate core values we can embrace Simplicity. This leads us to consider and respect ourselves and others equally, by simple displays to both of service, kindness, gratitude, self-responsibility, honesty and loving actions etc.
Staying clear of toxic relationships is a great simplifier. Having the humility to look at where we personally are contributing to the chaos with an attitude or demand upon ourselves, others or the environment certainly helps. Learning to say ‘no’ to our-self and others including those close to us also frees us up, enhancing awareness and wellbeing.
Keeping our surrounds, diet, dress, grooming and consumerism organised and simplistic, day to day, allows any adornments to our lifestyle to stand out, be celebrated and appreciated without taxing our time, energy and resources. This is not to say that our dress or beauty regime cannot be glamorous in its Simplicity if that is our preference, or to deny true abundance, gifts and activities that bring us joy.
The 80/20 Theory points out things like how 20% of goods within a general store for example are purchased 80% of the time, 80% of the time we wear 20% of our wardrobe. The author of this theory says we can learn academically even, by applying it to most study texts. If we were to consider this at all times, over-consuming and hoarding could be a thing of the past, freeing us up to enjoy the 20% we favour 80% of the time minimum.
Debatably, the best way to have Simplicity add value to our life is by de-cluttering, giving us more space and FLOW for the important things no matter what our current environment is.
With increased Simplicity our day will unfold with ease more effectively, hence more is achieved without pressure on our wellbeing.
Whether at your workplace or home; physically, soulfully or intellectually, de-clutter and simplify, to enjoy the subsequent freedom that will FLOW.

“Complexity is your enemy. Any fool can make something complicated. It is hard to make something simple” Richard Branson

Seasonal Eating – Autumn

Previous posts have noted the seasonal foods of Spring and Summer….now for AUTUMN (in Australia)…A few are just coming into and some just going out of season…
Thanks to a Courier Mail edition last August, research I had began was made easy…so here we are…lots of Greens and other Immune Boosters before winter…ENJOY

VEGETABLES
Cabbage
Asian Greens
Lettuce
Spinach
Green Beans
Avocado
Sweet Corn
Cucumber
Olives
Capsicum
Chilli
Eggplant
Tomato
Ginger
Carrot
Parsnip
Potato
Sweet Potato
Turnip
Celeriac
Artichoke
Red Onion
Celery
Mushroom

FRUIT
Pear
Apple
Peach
Nectarine
Plum
Lemon
Yellow Grapefruit
Lime
Orange
Raspberry
Custard Apple
Mango
Banana
Passion
Rhubarb
Melon
Persimmon
Grape
Fig
Kiwi Fruit
Pomegranate