Busy Momma Wellness

Ingredients:

4 ripe papayas
2 small avocados, diced
1/3 c cashews, coarsely chopped
1/4 c cilantro, chopped
Juice of one lime
1 shallot, diced
1 c arugula, chopped

Halve 2 of the papayas and discard seeds. Set aside.

Peel the other 2 papayas and discard seeds. Cut into small chunks and place in a medium bowl.

Add avocados, cashews, cilantro, lime juice and shallot to diced papayas and toss to combine. Season with salt and pepper. Toss with arugula.

Fill the 4 scooped out papayas with salad and serve.

Are you looking for healthy, whole foods recipes? Visit Carrie Lauth at www.NaturalMomsRecipes.com

Are you searching for diet plans online? There are literally hundreds to choose from! Spotting a diet plan is not hard at all; spotting a diet plan that will actually work is very difficult. Move away from the commercial diets and on to healthy habits. In this article I will tell you the four basics of diet and weight loss.

1. Don’t starve: Your body thinks it’s dieing.

You make big weight loss decisions but when faced with the reality (a.k.a. diet and exercise) you realize that the weight loss plan your nutritionist has given you, is more difficult than you actually wanted to follow. Not only that- it is also very boring! So you decide to take matters into your own hands. You think that instead of being bogged down by food restrictions throughout your life, if only you can starve for a few days, you will lose all your weight and then you can eat whatever you like! Sounds great in theory, but unfortunately it never happens that way! Starving never helps you lose fat; you will only lose your strength by starving. Starving robs your body of nutrition and very soon you start feeling weak! And when you resume your ‘normal’ mode of eating; you usually end up gaining back whatever little weight you had lost and then some!

2. Tell your spouse to kiss you: Yeah that is a hot tip and I bet it made you jump from your chair!

Did you know that a passionate, liplock can actually help you burn calories and lose fat? Well, now that you know it, don’t waste a single moment of calorie burning.

3. Keep yourself away from diet pills: Remember that diet pills, or for that matter any product that promises you fast weight loss are more often than not a scam!

If something sounds too good to be true, it probably is. The outrageous claims made by the diet pill manufactures are not exception in this regard. Some of these diet pills fool you into thinking that you have lost weight by depriving your body of the essential water and lean muscle mass. In reality, you have lost weight, but NOT the fat that you actually want to lose. Mostly it was water and possibly muscle mass as you didn’t eat as much with the diet plans and went into step #1 above. Remember that if a diet pill actually worked, EVERYONE, would be taking it and marketing it.

4. Keep a weight loss diary: A diary will help you track your progress.

You will be able to see your progress in terms of weight loss, and what you have left in order to achieve your goal. Seeing the results on paper makes it easier to commit to another day of watching what you eat and exercising more. Keeping a journal also helps you realize where you are picking up excess calories that you were unconsciously eating.

Weight loss is not a difficult theory. It’s simple math of calories in and calories burned. Do the math and commit to changing the numbers and you will see success for a lifetime.

Ingredients:

2 cups whole wheat flour
2 t cinnamon
2 t ginger
2 t aluminum free baking powder
1/2 t baking soda
1/2 t sea salt
2/3 c rapadura or sucanat
1/2 c coconut oil or melted butter
1 8 oz can crushed pineapple, drained with juice reserved
1/2 c carrot juice
1 t all natural vanilla extract
1 c carrots, finely grated
1/2 c raisins
1/2 c pecans, coarsely chopped (optional - may use walnuts)

Preheat oven to 350. Grease a loaf pan with olive oil cooking spray or butter.

Mix dry ingredients in a large bowl. In another bowl, mix sugar, oil, 1/4 c pineapple juice, carrot juice and vanilla. Then mix into dry ingredients. Add crushed pineapple, carrots, raisins, and nuts.

Pour batter into loaf pan and bake 60 minutes (for muffins, bake 20 minutes). Cool 5 minutes then turn onto wire rack to cool completely.

Are you looking for healthy, whole foods recipes? Visit Carrie Lauth at www.NaturalMomsRecipes.com

Here’s a great recipe to make ahead and take on your next picnic or BBQ with friends and family. It also works wonderfully for that quick lunch, toss it over a nice green leaf salad and you have a very yummy and healthy lunch. Make sure and double or triple up the recipe if you are going to take it to share. As it goes fast.

White Bean Salad

1 can white beans, drained and rinsed
1 tbsp finely chopped red pepper
1 tbsp finely chopped fresh parsley
1/4 cup diced tomato
1 tbsp finely chopped red onion
1 tsp extra-virgin olive oil
1 tbsp balsamic vinegar
1 tsp oregano and basil blend
1 tsp fresh minced garlic

1. Combine the olive oil, vinegar, and spices in medium size bowl.

2. Add all other ingredients and toss lightly so as not to crush the tomatoes.

This recipe works great with other beans and vegetables. Experiment with your favorites and make it unique to you.

There are several forms of skin cancer: Basal Cell Carcinoma, Squamous Cell Carcinoma, and the worst form of skin cancer known as Malignant Melanoma. Let’s discuss what to look for, symptoms, and when you should contact your doctor.

Basal Cell Carcinoma: This is a common form of skin cancer usually caused by over-exposure to the sun. This type of skin cancer grows slowly, rarely spreads, and is seldom life-threatening. While it may vary in appearance, it is usually characterized by a small, flat module which gradually may turn into an open sore with raised edges. It appears frequently on the face, usually around the eyes, near the nose or on the nose, as well as on other sun-exposed areas including the back, chest, arms, and legs. For proper diagnosis and treatment of Basal Cell Carcinoma, see your doctor.

Squamous Cell Carcinoma: This is also a common form of skin cancer which is rarely life-threatening. It starts as a small, firm, painless lump or patch, and resembles a wart or an open sore. It is also associated with over-exposure to the sun and can occur anywhere on the body. It is most common on the back of the hands or on the lips. If you have a lump on your skin that does not heal within three weeks, check with your doctor.

Malignant Melanoma: This is the most deadly form of skin cancer. It is sometimes associated with exposure to the sun, but can occur anywhere on the body including parts of the body not exposed to the sun. It most often appears on the face, upper chest or legs, and usually grows from existing moles. Malignant moles may bleed and can resemble sores that do not heal. If you think you have a melanoma, contact your doctor immediately.

Identifying skin cancers can be difficult. However, there are ways in which you can determine if you have any of the above three skin cancers.

Cancerous moles are often asymmetrical, that is, one half of the mole looks different from the other half. The outline of a cancerous mole can be uneven or have poor defined edges and may change over time. Melanomas can be very dark in color and contain shades of tan, brown, white, red, or blue. Moles that grow larger than a half inch across may be a sign of malignant melanomas, although smaller moles can also indicate malignancy as well.

As we move into the Summer months, please remember to use your sunscreen and take care of your skin just like you do the rest of your body.

Ingredients:

1 T butter or olive oil
1 onion, thinly sliced
3 cups chopped kale
1 small yam, diced
1 T paprika
1 T curry powder
1 bay leaf
4 cups chicken or vegetable broth
2 15 oz cans great Northern beans, drained
2 T red wine vinegar

Heat oil or butter in saucepan over medium heat. Add onion and cook until translucent.

Add kale and cook until wilted. Stir in yam and seasonings.

Pour in broth and bring to a boil. Turn heat down until soup is at a simmer and cook 30 minutes. Add beans to pot and cook another ten minutes. Add vinegar, sea salt and papper.

Serve.

Are you looking for healthy, whole foods recipes? Visit Carrie Lauth at www.NaturalMomsRecipes.com

If you want to tighten or flatten your stomach or abs, here are some terrific exercises that will help.

Here’s a routine you may be familiar with: First lie down on your back on a floor mat. Bend the knees and place your feet flat on the mat. Put your hands behind your head and rise up slowly. Wait a few seconds; then slowly lie back down. Repeat this 10 times. That hold will really cause a burn in your abs. If you feel pain in your back or neck, stop.

Here is another exercise to strengthen the ab muscles. Sit on a mat on the floor and bend your knees. Place your feet flat on the floor. Now take your left arm and reach up for the ceiling 15 times and visa versa with the right arm. Keep your head inline with your spine as much as possible. You do notwant to strain your neck. As noted earlier, if you feel any discomfort, stop.

The last routine is focused more on lower abs. Lay flat on your back with legs straight out. You can put your hands behind your back to support your spine. Now slowly raise your feet to straight in the air. Slowly lower them to a slight hover above the ground, never touching your feet to the ground. Repeat 10+ times. If you have lower back issues, start with fewer reps until you have built up some more endurance.

While there are a myriad of exercises to firm up the stomach and flatten the abs, these are just three of the many exercises you can try. Whether you belong to a gym, or are beginning to focus in on one area of your body, you can achieve a successful result if you stay with it and ensure you use every precaution to avoid injury.

There are hundreds and hundreds of stomach exercises. For a complete ab routine, join www.trainerforce.net/busymomma. I will create one specifically for you.

I love carrot cake, but so often it is just full of oils and we all know the cream cheese frosting that is an inch thick on top is not healthy. Try this option full of alternatives that make it taste even yummier than the boxed version we are most used to.

Ingredients:
2 cups firmly packed finely grated carrots (approx. 3 large)
1 large orange, juiced
2 tsp natural vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 seconds)
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 tsp baking soda
1 tsp cinnamon
1/2 tsp ground allspice
3/4 cup chopped walnuts

Directions:
1. Preheat oven to 350°F.

2. Stir together carrots, orange juice, vanilla, olive oil, liquified honey, and pineapple until well blended.

3. In another bowl, stir together the dry ingredients: flours, baking soda, and spices. Mix in the walnuts.

4. Blend the dry ingredients into the carrot mixture, stirring until just mixed. Will be slightly lumpy.

5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.

Nutritional Information Per Serving:
334 calories
9 g total fat (1 g sat)
62 g carbohydrate
5 g protein
4 g fiber
25 mg sodium

Ingredients:

1 1/2 cups sushi rice
1 14 oz can coconut milk
1/2 cup Sucanat or Rapadura
2 t all natural vanilla extract
3 mangoes, sliced

Combine rice, 2 1/2 cups water, Sucanat and 1/2 cup of the coconut milk in a large heavy bottomed saucepan. Bring to a boil, then reduce to med/low and cook 20 minutes, stirring occasionally.

Stir in remaining coconut milk and 1 more cup water. Cover and cook 10 more minutes. Remove from heat and leave lid on for 20 minutes. Stir in vanilla. To serve, place servings of rice on a plate and top with mango slices.

Are you looking for healthy, whole foods recipes? Visit Carrie Lauth at www.NaturalMomsRecipes.com

Health is wealth. By being physically fit, it can make a person look lean both inside and out.

There is a lot a person can do such as jogging or walking in the morning, playing basketball or any other sport with friends, but if a person wants to have muscles and look lean, the best thing to do will be to sign up and workout in a gym.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Physical exercise is beneficial because it helps maintain and improve ones health from a variety of diseases and premature death. It also makes a person feel happier by releasing endorphins and other hormones. This helps increase ones self esteem preventing many from falling into depression or anxiety. It has also shown to make a person with an active lifestyle live longer than a person who doesn’t. Your muscles stay strong and can work properly for a longer time.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and make one either gain or lose weight. It also increases bone density helping to ward off osteoporosis.

A person who has never worked out before should do it gradually. Doing too much for the first time can cause an injury. Endurance will never be built in a day and doing it repeatedly preferrably daily will be good to a person. It is always good to get guidance so you are doing exercises correctly. Get a tour of the gym from a certified trainer. Most trainers also offer a free workout to get to know you. Of course as a personal trainer I highly suggest purchasing a few sessions if you can afford it. It will help keep you motivated and get you a detailed workout you can complete timely. If you do not have access to a gym or trainer, check into online personal training for great workouts made for you and motivation.

Focusing on certain parts of the body can help improve appearance. A good example is going to the gym and doing a workout more often in a specific area such as the abs can give you a six pack. Focusing on shoulders again on another day will give you an incredible look in the Summer with your tank tops and sundresses. If you follow up with cardio, then the muscles will show up quit impressively.

But beauty is not only about having muscles which is what people can see. It is also about enhancing the beauty within.

Here are some things one can do everyday to stay beautiful and healthy;

· Reading books and other reading material more often keeps the mind sharp just like working out keeps the body in shape.

· Work no matter what kind it is produces stress. One way to reduce this is by taking the time out to do something special like lying in a hot tub, shopping or watching a movie. Studies have shown that not releasing your stress is detrimental to your health with high blood pressure and other ailments. A good cardio workout is a great way to release your stress every day.

· Pollution is something people cannot control given the size of the problem. When you are outside, it is best to put some form of protection such as beauty products that contain antioxidants that protect the skin from damage. There are also other beauty products available and choosing the right one with the help of a dermatologist is a good idea.

· Another way to stay healthy is to give up some vices. Many people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well as causingcomplications for pregnancy and child birth. Excessive drinking has also shown to do the same.

· For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

· Lastly, it is best to always start the day with a positive outlook. Just as studies have shown that exercise makes a person feel happier, smiling produces the same effect. A smile can do a lot and it is contagious in a positive sense. It brightens the day of not only one but others around you. Work hard at removing or changing the negative people in your life also. Negative breeds more negative. Surround yourself with others that are looking for the positives in life and you will notice a difference immediately.