Slowing the Aging Process with Lifestyle Modifications

Slowing the Aging Process with Lifestyle Modifications

Can we slow the aging process? The answer is a definite yes. It’s not easy and requires some real diligence but nevertheless aging can be slowed. And with that slowing comes a reduction in the onset of complex chronic diseases like heart, cancer, Alzheimer’s and diabetes.

Preventive Maintenance

When thinking about a car, we all know “old parts wear out.” It is equally true for the human body. But we can either slow or speed up the process, just as good preventive maintenance can keep that car running for a long time or abusive driving will lead to wear and tear at a fast clip.

Functional Loss

Let’s consider these examples of functional loss –

  • bone strength
  • muscle mass and balance

each losing about 1% per year beginning in early adulthood.

Bones Decline

slowing agingBones begin that slow one percent decline starting in early adulthood and it persists for the rest of life.

Speed it Up or Slow it Down

You can speed it up with a typical Western diet high in fat, sugar and salt or slow it with a diet that focuses on vegetables and fruits, good quality proteins and healthy fats. Add in some exercise, reduce chronic stress, sleep well and no tobacco and you will have had a major positive impact.

Impact

Consider that slowing that process by a just quarter percent per year will have a huge impact in later life. [The graph shows a 1% decline in function beginning at age 40 and extending to age 100 (middle line) and compares it to the impact of slowing the decline to 0.75% (upper line) or speeding it up to 1.25% (bottom line.)] A reduction from 1% to 0.75% may not seem like much but consider that it is a 25% decrease. As the graph shows, that reduction compounds over time, just like compound interest in an investment account.

slowing aging

Balance Decline

Balance mechanisms also decline with age as does muscle mass and strength. Impaired balance means a fall is more likely. Less muscle means less strength. Impaired balance and muscle weakness are a set up for a fall and with reduced bone strength the possibility of a major bone fracture is high.

Muscle Mass Decline

Muscle mass decline can be slowed considerably with the same attention to diet, stress and exercise along with regular aerobic and resistance exercise. Adding greater intensity for short durations twice a week, known as High Intensity Interval Training (HITT,) is better. For example, when riding an exercise bike in the gym, pedal at a comfortable rate to warm up and then as hard as you can for 30 seconds, return to the original moderate speed for 90 seconds and then repeat for about 8 cycles. Balance function can also be slowed with simple balance exercises.

Regular Exercise

slowing agingThe image below shows a cross section of the muscles in the leg of three individuals – a 40 year old that exercises, a 74 year old that does not exercise and a 70 year old that does exercise regularly. The difference is striking and should be a wakeup call to any of us who do not do both aerobic and resistance exercises regularly.

Delay Aging with Lifestyle Modifications

To summarize, there is a steady slow loss of physiologic function in most of our organs over time. It is possible to slow this average of 1% annual decline and with it the ultimate functional impairments. It is also possible to avoid or certainly delay age-prevalent diseases. Both depend on lifestyle modifications. Sure, it may be difficult to change habits formed over many years but the effort will be well worthwhile.

Investing in Health

Investing in health is like any type of investing; it compounds over time so the best time to start is as a young adult. But it is never too late; whenever you begin, it will pay a dividend so get started even if you are far along the path of life. We are living longer so let’s live healthier. Slower aging and fewer chronic illnesses sure beat the alternative. It is up to you. You have the power; use it!

Stephen C Schimpff, MD, MACP, is a quasi-retired internist, professor of medicine and public policy, former CEO of the University of Maryland Medical Center and author of Fixing the Primary Care Crisis and Longevity Decoded – The 7 Keys to Healthy Aging

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Is Weight Lifting Or Cardio Better For You As You Age

Is Weight Lifting Or Cardio Better For You As You Age?

People ask me how I maintain a youthful appearance as I’ve entered menopause. I explain that my workouts are a blend of both cardio and weight training, and I eat fresh, unprocessed foods that I primarily cook at home. But my focus is on weights.

Skinny Fat

Twenty years ago when I was in my mid 30s I would do cardio for an hour 5 days over week, and 30 minutes of weights 2-3 days per week. I sought advice from a certified trainer who told me I was “skinny fat.” I was offended. I was working hard! She explained that I was burning off any muscle-building benefits with all that cardio. It was a slow lesson for me. I knew what my body needed!

Weights My Primary Focus

Fast forward to the present time and I receive the benefits of making weights my primary exercise focus. I’m stronger than I’ve ever been even though my body has stopped producing the muscle-building hormones I had when I was younger. I’m fighting disease risks such as cancer, heart disease and improving brain function as well as slowing the muscle shrinkage that comes naturally as you age.

Weight Training and Stretching Helps Retain Mobility

Weight training and stretching helps retain mobility as you age which helps you do all the chores and activities that you want to do. “Beyond muscular strength, aging triggers a decline in areas linked to muscle loss such as power, muscle endurance, muscle mass and bone density,” according to the National Strength and Conditioning Association.

Don’t under estimate the impact that workouts have on

  • reducing stress
  • revving up your metabolism, and
  • improving overall mood

Do you need a trainer to achieve an effective workout?

Not everyone can afford weekly training session, but it is important when beginning a program to work with a certified professional that can guide your form to avoid injury and make the most out of your time spent. It is important if you are dealing with any health issues or are new to workouts later in life, to get your doctor’s approval and recommendation. Many people enjoy a class setting for workouts because it reduces individual costs and keeps you accountable for showing up.

Training Varied

It’s important to keep your training varied. The human body is very accommodating. If you want to challenge your muscles you need to throw fresh ideas at it. Change the type of arm exercises you do. Use bands one week instead of barbells. Do lighter weights for 30 reps or for 30 second bursts (that one gets me every time and keeps me humble).

Food You Eat is the Fuel that Powers Your Efforts

Make sure you stay hydrated as you incorporate fitness in your life and remember that the food you eat is the fuel that powers your efforts.

Sleep

Adequate sleep also allows your body time to recover.

Make a Plan

It’s important to make a plan, schedule your workouts every week and stick with it even if you don’t see noticeable changes straight out of the gate. Positive improvements are happening even if your waistline doesn’t budge
immediately.

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Paulas Healthy Living - Cast Iron Cooking is Old-Fashioned but Delicious

Cast Iron Cooking Is Old-Fashioned But Delicious!

You can picture a country photo with an older woman wearing an apron, cooking over an old-fashioned stove with a cast iron pan. Fast forward to modern times of new fangled gadgets for many aspects of cooking from air-fryers to spiralizers. But can a cast iron pan be the perfect, healthy cooking gadget?!

Many Reasons to Love Cast Iron Pans

There are so many reasons to love cast iron pans and cast iron grill pans.

  • They are tough and durable
  • Can cook at high heat, and
  • Can go from the stove to the oven safely

They cook very evenly, and they require less oil for cooking, because a well seasoned pan is naturally non-stick.

I love that you can cook firm vegetables such as:

  • asparagus
  • squash
  • onions
  • eggplant or
  • meats

at high heat, which gives a tasty caramelization while leaving the inside tender. If you need to finish the cooking process, just put the pan into the oven at lower heat for longer. This is my go-to cooking process for thick cut pork chops or steaks.

Cast Iron Cookware Isn’t Coated

Cast iron cookware isn’t coated with synthetic and potentially hazardous surfaces that can leach into food and that often breaks down over high temperatures. It can deliver iron to your food which benefits your body. A hard layer of petrified oil particles covers the pores of the pan. The more you cook with it, the better seasoned your cast iron will be.

Some Negatives

  • Some negatives of cast iron cooking are the fact that the uniform heat cooking surface extends down the handle. Heat mitts must be used to move them.
  • They are often quite heavy. Care must be used when moving them.
  • After properly seasoning the pan, proper cleaning must be followed to avoid rusting. If rust does appear, the seasoning process must be repeated (see below).
  • Metal utensils should not be used with them and they can not be cleaned in a dishwasher. Your pan should always be cooled before cleaning.

To Season Your Pan

  1. Thoroughly rinse your pan.
  2. Completely dry with a dish cloth or plain paper towel.
  3. Using a cloth soaked in food grade oil, rub the entire surface of the pan, including the exterior.
  4. Heat upside down in a 350-degree Fahrenheit oven for one hour. Turn off the oven and let the cast iron cool down completely in the oven.
  5. Rub off any remaining oil.

Regular Cleaning

Minimal soap can be used (this is somewhat controversial), but don’t immerse the pan in a sink of soapy water. Rinse completely.
I use coarse salt and a swatch of cook-appropriate chain mesh that I bought at a cooking store to remove embedded food. On my cast iron grill pan, I have a dedicated toothbrush that helps me get between the ridges.

Rich Flavors and Caramelization

The rich flavors and caramelization that you can achieve with this style of cooking is unparalleled to anything but an outdoor grill.

Cheaper to Buy than Artisanal & Handcrafted Cookware

They are cheaper to buy than artisanal and handcrafted cookware. A cast iron pan was the first serious piece of cookware that I bought for my daughter when she got her own place. Someday she can pass the pan on to a future generation.

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bra

A Better Way Toward A Comfortable Bra Fit

It’s not that big deal, is it? “I paid a lot of money for the bra I bought a few years ago! It’s not that bad. The straps just leave marks. Every bra does that!”

There is a better way! Recognize this: D cup breasts weigh 15-23 pounds. Think about how that weight, only in the front of your body, affects your posture. How that imbalance can lead to misalignment and stress that puts on your neck and back. Women can be unconscious about their posture. Improper posture can cause pain that radiates to different areas of your body. Many big busted women curve their shoulders forward. This causes misalignment which can cause pain. 61% of women only replace their bra when it’s falling apart. 97% of women have complained about their bra fit.*

Just walking into Victoria Secret and grabbing the same size bra you bought in high school isn’t sufficient. The employees are minimum wage, with little training. Here are some basic qualities and fit-information guidelines to help you find the best bra for you if no professional fitter is available.

What makes a ‘good bra’? A quality bra should feel firm, and the band should fit straight across your back horizontally. The band of your bra carries most of the weight of your breasts along with the frame. Straps should be comfortable but not dig into your skin. The pressure from the straps should feel ‘barely there’. The support should come from the band and cups, not the straps. If the straps slip off your shoulders, the bra could still support your breasts. The bridge is the center panel, also called the gore. Adjust your breast into the cups. Lean forward and give your breast a jiggle to shake the breasts into the right position. Make sure the center of the bra (gore) sits firmly against the breast bone. Underwires should not sit on breast tissue. The underwire should fit firm against ribs.

How can you determine the right size bra?

  1. Put on a lightly lined, but not a push-up bra, so your breast are presented as close to natural as possible. Wrap a measuring tape directly under your breast, parallel with the bottom of the bra you have on.
  2. Measure your bust. Place tape across the fullest portion of your bust. Make sure the tape isn’t crooked and parallel across your body.
  3. Subtract the band size from your bust size to find the right cup size. One inch equals one cup size.

A good fitting, quality bra will help you defy gravity and preserve your posture. It gives you confidence and helps relieve bra-strap pain, but 80 % of women wear the wrong size.* Maybe they’ve never been properly measured and fitted. Having children, gaining and losing weight, as well as aging and menopause can effect the size and shape of your breasts. You should continue to review fit once per year.

Now, after reading this, go through your lingerie, no matter how much money you invested in it in years past. If they don’t fit, give them away. Don’t wear them. A bra should support and lift your bust as well as your confidence and spirit and make you feel great.

*trueandco.com/quiz
https://trueandco.com/bras

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Untitled design (11)

I Have An Ecosystem In My Gut?

We all know that when you eat crap, you feel like crap. But if you are not eating fast food often and a few green veggies hit your plate now and again, that’s enough isn’t it?

Your Gut Influences Almost Every Aspect of Your Health

More and more research focusing on the impact that gut health has on overall health, reveals that similar to the fauna in a forest, the micro-biome of your gut influences almost every aspect of your health! Your gut and intestinal tract is made up of trillions of bacteria and other organisms, keeping your digestive tract functioning and playing essential roles in

  • digestion
  • boosting the immune system
  • protecting you against disease and
  • regulating metabolism.

The Benefits

These fauna produce healthy vitamins such as vitamin K2, and folate. They can effect our fat storage and sugar levels in the blood. Studies have linked higher rates of Parkinson’s and colon cancer to gastrointestinal ailments. Because of all these benefits and more, it’s essential we create an environment where these microbes can flourish.

Choose Fresh Season Foods

You do this by choosing fresh, seasonal foods such as ginger, onions, papaya and pineapple that nurture your biome, instead of tearing it down.

You often hear of prepacked products being loaded with probiotics. They seem like an easy solution, but many claims are medically unsubstantiated. More research and regulations of these claims are necessary.

For a Healthy Ecosystem, You Need Diversity

For a healthy ecosystem, you need diversity. That ties into a healthy lifestyle. Excessive cleanliness, staying primarily indoors and eating processed foods and fake sugars such Aspartame, all limits your effective microbes. Fermented foods such as

  • sauerkraut
  • yogurt
  • kefir and
  • kimchi

are loaded with opportunities for gut health.

Fiber in Your Diet is Essential

Adequate amounts of fiber in your diet is essential. The recommended amount is from 19g to 38g per day. The average American eats less than 10% of that amount. Jacques Izard, a professor at the University of Nebraska-Lincoln’s Food and Science Department states, “Studies show a strong association between diet rich in red meat and poor in fiber intake and a higher risk of colon cancer.” Sun chokes, asparagus, bananas, garlic, leeks, onions and whole wheat are high in fiber.

Lifestyle

Lifestyle is a key factor in improved gut health. Being exposed to the outdoors and not living in a sterile indoor environment forces your biome to build defenses for itself, hence, building a better biome. In other words, getting dirty can be good for you.

Reducing Inflammation

Reducing inflammation through regular exercise and eating healthy is an element of many diseases such as asthma, Crohn’s, and Diabetes. Finding a better balance in your gut helps your bodies defenses against many diseases.

Reducing Stress

Finally, reducing stress helps fauna flourish. Chronic stress leads to inflammation which wreaks havoc on your biome. Focusing on mindful eating and living (living in the moment), asking for help when needed, including a healthy diet and regular exercise helps. According to a 2017 review published in Neurobiology of Stress, “There is a strong link between stress and the diversity of gut bacteria in animal studies. The relationship is compelling enough to warrant further studies.”**

Add Bacteria-loving Foods, Live Life in Moderation, and Get Outside

Our society has become germ-free obsessed, but healthy germs can be removed while trying to remove others. Best advice is to add bacteria-loving foods, live life in moderation, and get outside!

*Jamie Vespa, MS,RD: ubiome.com

**cleaneating.com-May 2018

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Paulas Healthy Living - Increasing Your Vegetable Intake Equals Better Health

Increasing Your Vegetable Intake Equals Better Health

Your Mother always told you to eat your veggies and we all know she was right, but why don’t we do it? When the food pyramid came out, the sliver for vegetables was thin in comparison to meat and bread. In the newest MyPlate version, they recommend that half of your plate be covered with vegetables and fresh fruit.

MyPlate Food Recommendations
(http://paulashealthyliving.com/myplate-introduces-new-food-recommendations/).

Vitamins, Minerals and Fiber

Vegetables provide many of the vitamins and minerals that we need for better health. They are naturally low in calories and fiber which helps improve digestion. What is important in getting the most out of vegetables is to eat produce that allows for diversity in your diet.

Dark Green Vegetables

Dark green vegetables such as broccoli, spinach and kale provide vitamins A,C, E and K and many varieties are rich in B-vitamins. Red varieties such as red sweet peppers, tomatoes or red cabbage are rich in antioxidants such as beta carotene, vitamin C, manganese and fiber. Yellow kinds such as squash, turnips and yellow beets boast all those vitamins plus potassium!

Low Calories and Good Digestion

Vegetables are naturally low in calories so adding more of them to any dish lowers the overall calorie-density of what you eat, without stripping away the nutrition. They also include fiber which helps with digestion.

Winter Vegetables

When the growing season is in full bloom, a consumer’s choices abound. But what’s best to choose in the winter season? Canned goods take us back to cafeteria food but they are cooked before canning so that makes them recipe-ready in a flash. Most canned and frozen produce is processed within hours of harvest, so their flavor and nutritional value are preserved. I consider frozen chopped onions a go-to ingredient when I don’t have time for chopping. Adding frozen peas to Indian cuisine adds color and protein in a flash. Don’t get me started on my obsession with riced cauliflower fresh or frozen!With the ease of modern transportation in grocery-chains it hardly seems that any varieties are ‘out of season’ anymore. If your buying fresh produce the rule of ‘first in, first out’ is best.

Get Your Kids Involved in Picking New Varieties

Get your kids involved in picking new varieties and coming up with ways to cook them. You show them the importance of including vegetables on their daily diet, and how they help the bodies defenses against possible disease. Could you make it a game and try to eat 30 different vegetables in 30 days? It would be a challenge, but fun to give it a try. I had never eaten jicama growing up and was surprised that I enjoyed the crunch factor when I did try it.

Raw Vegetables

You can try preparing vegetables raw (shaved or cut ), steamed, sautéed, roasted in the oven or grilled for a smokey flavor.

Vegetables Deliver on Taste and Nutrition

No matter the preparation, vegetables deliver on taste and nutrition for your whole family.

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Philanthropy & Community Service For Change - IMPACT 100

Philanthropy & Community Service For Change - Impact 100

If you want to make an impact in your community there are many directions you can go in for volunteer opportunities or organizations in need of funds. I became a part of a dynamic women-led philanthropic group which crosses socioeconomic boundaries of members and reaches out to many organizations in need, called Impact 100.

Impact 100

Started in 2001 by Wendy Steele, this organization began in Cincinnati, Ohio. The original group consisted of 100 women, each contributing $1000. Those funds were pooled and fully donated as ‘transformation grants’ of no less than $100,000 to nonprofit organizations serving Greater Cincinnati, Northern Kentucky and Eastern Indiana (expenses to run the entity are paid for through grants). In 2017, with over 450 tristate women members, 4 grants of $101,000 were awarded. Since the founding of the organization, more than $4.1 million dollars has been awarded to local non profits. Impact 100 has grown into 50 U.S. cities and two foreign countries. Together Impact 100 globally has raised $45 million in grants in a grass-roots collective giving
fashion.

Members

Members range in age from late teens to women in their late 80’s. Their professional and life-experiences are diverse, but all come together in the spirit of giving back to their communities in an impactful way. Impact 100 member volunteers invested over 1,800 hours in sweat equity to this year’s grant review process to thoroughly vet 6 Grant Finalists. Impact100 membership is annual, and signups can occur throughout the year for the following year. Check out Impact100.org for more details.

Grant Opportunities

The focus areas for the grant opportunities are culture; education; environment, preservation, & recreation; family; and health & wellness. Some previous grant recipients were Starfire, Crayons to Computers, Cincinnati Therapeutic Riding and Horsemanship, Women’s Crisis Center, Freestore Foodbank, and the Economic Center for Education and Research, to name a few. The rigorous vetting process that each non profit applicant goes through is significant and assures that the money received will provide services within the community for years to come.

Volunteering Health Benefits

Volunteering and helping others has been found to decrease cortisol levels, reduce stress, combat depression, encourage mental stimulation (especially important as you age), and provide you with a sense of purpose. The London School of Economics did a study that found volunteering improved the volunteers happiness levels. * It has been found to counteract the effects of stress, anger, anxiety and depression.

Community

It is vital to the success of communities to model volunteering for children. In a generation of selfies and ‘what’s in it for me’, teaching children and young adults the value of working for non-monetary rewards benefits everyone.

Philanthropic Responsibility

I learned my philanthropic responsibilities from my parents and grandparents. My Mother tirelessly gave money and time to a number of organizations, but her true passion was for the local Ballet Company. She dedicated herself for over 35 years to serving on the board, sponsoring the Nutcracker Ballet and organizing and buying for their performance retail sales. An incredible role model for me.

As Impact 100 President Clare Zlatic Blankemeyer states, “Every year, we are thrilled to learn from and support nonprofit organizations, and welcome women from all backgrounds to join our giving network.” With such dynamic leadership, it provides enthusiasm and opportunities to volunteers and organizations alike.

*health.harvard.edu/special_health_reports

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CBD - A Miracle Oil?

CBD - A Miracle Oil?

You hear about CBD oil. You hear about CBD lotions and edibles. It all sounds too good to be true. But, is it legal? What is all the hype about?

What is CBD, a.k.a. Cannabidiol?

CBD, a.k.a. cannabidiol, is the chemical component found in marijuana and hemp. It is non-psychoactive (it won’t make you high), but it still delivers relief for many medical challenges. Some people take CBD to help treat anxiety, inflammation, chronic pain, epilepsy, Parkinson’s disease, Huntington’s disease, sleep disorders, glaucoma, and arthritis pain. *.

Prescription CBD Medicine

In April of 2018, the Food and Drug Administration unanimously voted to recommend approval of Epidiolex, the first-ever prescription CBD medicine, which would be used to treat severe forms of epilepsy.

Hottest Product

But unless you never scroll the internet, you’d know that CBD is the hottest product on the market and is being added to lip balms, body oil, pain-relieving sticks and is being sold in straight CBD oil and taken sub-lingually to help with anxiety and sleep.

But is it Legal?

That is not any easy answer to find.

Non-industrial Hemp CBD, can not legally contain THC higher than .3 percent. THC, which refers to Tetrahydrocannnabinol, is the compound that is the active component in cannabis. In 2013, the Kentucky Legislature passed a bill allowing hemp to be grown in that state. It is legal to grow hemp in 30 states. Only 6 states, including Ohio, have no hemp legislation. The Farm Bill of 2014 allows hemp to be legally cultivated in states that had already legalized it. “Most advocates and retailers will tell you that CBD products derived from hemp are okay to use, buy and sell” according to an article in August issue of Bon Appetit Magazine. But the Drug Enforcement Administration technically considers the compound illegal. You’d never know this as I receive at least 10 e-mails a week selling CBD in a variety of products!

Testing and R&D continue as politicians hammer out the details, but I can attest that I have many friends that swear that CBD oil in products relieves their pain and inflammation and helps them sleep better. As with any over the counter medication or product, consult your doctor to avoid and drug-interaction issues.

*MedicalNewsToday.com

Another helpful resource:

Does CBD Really Do Anything?

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Does Cancer Prevention Really Exist

Does Cancer Prevention Really Exist?

When you’re young you feel invincible. There seems to be little correlation between what you eat and drink, whether you exercise, if you get enough sleep, and disease in a young person’s mind. But as you age, and get wiser, you know that’s not true. The difficult next step is to make the changes you know may help you fight cancer and other diseases such as diabetes and heart disease.

The American Association for Cancer says at least half of all cancer deaths, are preventable if we don’t smoke, keep a normal weight , exercise, wear sunscreen, and eat a healthy diet. * But life is so over-scheduled. It’s hard to find time to exercise, more or less cook every night! It seems we don’t need MORE pressure.

Healthy Living Changes Can Fight Cancer

But take a breathe. When you start to regularly implement healthy living changes that can help fight cancer, they become everyday motions, with incredible benefits!

Regular Exercise

Regular exercise has a huge impact on fighting a variety of cancers. Exercise improves mood, reduces stress and the production of cortisol (fight or flight hormone), keeps muscles toned, decreases fatigue and regulates hunger (surprisingly enough).

Mindfulness

Develop and train your brain to be more mindful. This may lead you to think about yoga or meditation but it can also mean connecting everyday activities like eating, exercise, even how you respond to others’ behavior to how you feel and react. Connecting mindfully to how you deal with stress provides your body with the tools to reduce it and also to increase the joy you experience every day.

Getting Sleep

Getting sleep seems unattainable when your family is young. Pursuing career opportunities puts sleep on hold yet again! But your body’s systems are very active while you sleep. If your body never has that down time, it produces gherkin, a hormone that stimulates appetite. Try natural supplements such as magnesium, L-theanine, or melatonin, as well as monitoring your pre-sleep environment including removing electronic stimuli from your bedroom. That leads to the next line of defense against cancer. Your diet.

Food Recommendations to Help Fight Disease

I wish I could tell you exactly what to eat so that you don’t get cancer. There is no black and white answer. There are many studies that agree on some general recommendations and specific foods that seem to help fight against the disease. According to EatingWell magazine, “People who eat less red meat and processed meats, and replace that meat with fiber-rich plant foods could cut their colorectal cancer risk by as much as 50 percent.”* Many studies recommend a Mediterranean diet that includes fruits, vegetables, whole grains, nuts spices and olive oil. Alcohol and sugar can increase your cancer risks. Increasing your insulin response through sugar puts your body into risk-mode. Many studies show how binge-drinking or drinking more than two glasses of liquor per day increases your cancer risks. Obesity raises the risks of a variety of illnesses including cancer.

Some foods that have been found to positively work for your body are nuts, berries, allium vegetables such as onions, garlic, leeks and chives, legumes, and cruciferous vegetables such as broccoli, cabbage cauliflower and kale. These foods may be recommended, but a healthy diet is best viewed in terms of moderation. Moderate amount of alcohol, of red meat, of grilled meats, of sugar, etc.

Matt Mumber , M.D., radiation oncologist and co-author of Sustainable Wellness feels that “most cancer care focuses on what doctors do to you- surgery, radiation, chemotherapy, but what you do for yourself is equally important preventing this disease.” ** My hope is that this blog motivates you to fight against this disease by making everyday changes that increase your daily energy level, increase your overall wellness while helping you stay healthy.

*EatingWell.com. May/June 2015

**CleanEating- October 2015

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Paulas Healthy Living - Instant Pot Quick Cooking

Is the Instant Pot The Solution For Quick Cooking?

Many of us are looking for short cuts to getting dinner ready when we seem to have more work projects and errands than time to do them. Advertisers state that multicookers can be your answer. I must admit, I’m usually skeptical about these claims. I was pleasantly surprised!

Multicookers

Some examples of these machines are made by

  • Fagor LUX Multicooker ($169.95)
  • LUX LCD Multicooker ($199.95)
  • Instant Pot 7-in-1 Multi Use ($129.95)
  • GoWISE USA 8 quart 10-in-1 Electric Pressure Cooker/Slow Cooker for $89.95
  • Crick-Pot Express Crock Muti Cooker SCCPPC600-V1 ($70).

Their capabilities and power vary.

What can these machines do?

A basic difference between these pots and a slow cooker is design of the pot. Multi cookers are tall and narrow so that the elements cooked are more stacked, and a slow cooker pot is not as deep but wider so the heat doesn’t have as far to go. They measure 12 wide and 13 inches tall. Also multi cookers use the aspect of pressure and heat up very quickly. For example, brown rice typically takes 45 minutes to cook on the stove top. In an instant cooker it takes 22 minutes. It also can keep food warm for hours.

Another benefit is that you can add spices and stock to the vessel while cooking to change the flavor profile in any direction. Beef can be tender in 25 minutes, bone-in chicken were juicy and fully cooked in 17 minutes.

A downfall of the multi use cookers happens when you use the slow cooking mode. The problem arises from where the heat-element is located (below the insert). This leads to inconsistent cooking if you put a large quantity of food in it. The Fagor model has heat coils wrap around the sides and bottom which helps avoid this issue.

Mexican Quinoa In An Instapot:

1 teaspoon extra virgin olive oil
1/2 red onion diced
1 red bell pepper, cleaned and diced
1/2 teaspoon kosher salt
1/4 teaspoon red pepper flakes (optional)
1 teaspoon cumin 1/4 teaspoon garlic powder
1 cup quinoa (red or white or mixed), rinsed well
1 cup water or chicken stock
1-14 oz. canned black beans, rinsed and drained
1 cup, low salt prepared salsa

Toppings

Toppings can include fresh cut avocado, chopped green onions, lime wedges, shredded cheese and chopped lettuce

For Richness

For richness of flavor sauté onion in pan for 2minutes. Add red peppers for 1 more minute. If you don’t have time, add directly to the Instapot using sauté setting. Sauté for 5-8 min. Add cumin and pepper flakes (optional), sauté for another minute. Turn to off position.

Mix Together

Add rinsed quinoa, salsa, water (or chicken stock), rinsed beans. Seal the lid making sure the vent spout is locked. Press the rice button, or manually cook at low pressure for 12 minutes.

When cook time is completed, let the pot sit for 10-13 minutes to have the quinoa absorb the liquid. Carefully release pressure valve being careful not to burn on the steam before opening the lid. Fluff the quinoa with a fork.
Serve warm and add desired toppings or cooked rotisserie chicken.

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This is the free demo result. You can also download a complete website from archive.org.