4 Roots of Optimum Wellness

There are four essential parts to being healthy: Diet, Exercise, Sleep & Attitude.

Vitae Elixxir Healing Herbs

A proprietary combination of ten disease-fighting herbs used for more than 40 years and helping thousands of people with serious health issues.

The Prisoner of Carrot Castle Book App

Help your kids discover the fun of eating vegetables with the help of a whimsical interactive story (over 40,000 downloaded).

Books by Author & Health Coach Chris Pedersen

In a world of adventure and imagination, kids’ books in print and digital that encourage a healthy lifestyle.

6 Tips to Lose Weight

Don’t count calories—take a serious look at the food you want to eat, then ask, ”Is this something that will give my body good health?”

Wednesday, November 30, 2011

Wisdom Wednesday

Tip:
When you see the sun out, step outside and enjoy a boost. Take three deep breaths of the clean fresh air.

Wednesday, November 23, 2011

Wisdom Wednesday

Tip:
Be thankful for what you have—contentment is an infectious attitude.

Monday, November 21, 2011

Pumpkin Apple Crisp Dessert Recipe

Looking for that autumn-kissed dessert that's not heavy or too sweet. In fact this dessert is full of nutrients. Pumpkin is very low in calories yet a powerhouse of nutrients—good source of vitamin A, B-complex, minerals and antioxidants like leutin, xanthins and carotenes (maybe you guessed this last one from the orange color). Apples are full of their own health benefits—help regulate blood sugar, satisfy hunger and aid digestion to name a few.

The key to this recipe is picking a sweet pumpkin. You need to choose a pumpkin that would be used for baking—not one you might use to carve a ghoulish face or decorate your front porch. Look for sweet pie, pumpkin pie or golden nugget pumpkins to use for this recipe. You'll typically find then in the produce section labeled for baking. They are usually small, about 8 inches in diameter.

Friday, November 18, 2011

Five Tips for Keeping Calm During the Holidays

I grew up in a home with five other siblings. My father made a meager salary and my mother took in ironing and working mom's kids to make extra cash. When it came to the Christmas season, we never expected much—besides we knew that Christmas wasn't about getting, it was about giving and being with family.

Growing into adulthood, we maintained a healthy attitude about Christmas and even birthday's. We've never bought gifts for each other. When our mom was alive and before Alzheimer's disease took her mind, we concentrated on pooling funds and getting her a gift. One year we replaced the worn-out lounger chair she enjoyed sitting in as she held her grandkids and watched them play.

My family has grown. Most of us are now enjoying grandchildren of our own. Without the pressure of gift-buying—What does she need? What if he doesn't like it? I don't like the crowds. My budget is a bit tight—we still get together whenever possible and Christmas time is the best.

Wednesday, November 16, 2011

Wisdom Wednesday

Tip:
Eat eggs—the whole egg. They're a great source of high-quality protein and fat. Helps lower blood pressure.

Monday, November 14, 2011

Vegan Butternut Squash Soup

Here's a wonderful, naturally sweet soup you might want to make for your Thanksgiving menu. It's super easy and will be a guaranteed hit. I love butternut squash—it's delicious, naturally sweet and antioxidant rich.

Butternut is a winter squash, which is a good remediator for soil contamination. Remedi...what? As a non-food crop used in rotation farming, winter squash pulls contamination, like Polycyclic aromatic hydrocarbons (PAHs), out of the soil. Because of the fact that winter squash will naturally uptake contaminants, it makes sense to purchase organic squash as soils used for growing certified organic foods are far less likely to contain undesirable levels of contaminants like PAHs.

Friday, November 11, 2011

Why I Don't Eat Meat & Cow Dairy

federico stevanin / FreeDigitalPhotos.net
I thought it might be helpful for your healthy eating thinking if I tell you why I don't eat meat and cow dairy. Readers of Healthy Journey Cafe know that my health journey includes discovery of colon cancer in 2008. It set my world spinning. After my world slowed back down, I settled with my diagnosis—a genetic defect that statistically assured I would continue to battle colon cancer.

Settling didn't mean I gave up. Instead, I became determined to do everything I could to beat the diagnosis and prove that my healthy diet choices had kept me safe from a more serious discovery in 2008 and healthy diet choices would win the genetic battle.

Wednesday, November 9, 2011

Wisdom Wednesday

Tip:
Don't use pasta next time you make Italian. Use zucchini in slices or strips instead.

Monday, November 7, 2011

Vegan Split Pea Soup

A classic protein-rich soup for the approaching cooler weather is Split Pea Soup. However, unlike the classic variety containing ham, which gives the soup a smokey flavor, this recipe is vegan. Ah... don't despair. There's plenty of flavor in this version helped along by smoked paprika.

Besides being rich in protein (ha... bet you didn't know that), peas are a great source of the minerals molybdenum, manganese, potassium and phosphorous. You also get folate and thiamin (vitamin B1) and like other legumes, peas are a very good source of cholesterol-lowering fiber. Some of the phytonutrient goodness includes isoflavones that have been linked to a reduced risk of disease such as breast and prostate cancer.

Friday, November 4, 2011

Should You Get A Flu Shot?

With drug stores sprouting up on every corner in even the smallest towns, you can't avoid seeing banners that promote getting a flu shot. Cold weather setting in typically signals the start of the flu season. Should you run down to your local pharmacy and get a flu shot?

Flus are not fun. Fever, chills, runny nose, sore throat, cough, muscle aches, fatigue and decreased appetite. With some rest they typically run their course in two to three days, with some symptoms hanging on for a week. The fact is dying from the flu is rare. The vast majority of so-called “flu deaths” are due to bacterial pneumonia—a potential complication of the flu if your immune system is too weak.

Wednesday, November 2, 2011

Wisdom Wednesday

Tip:
Go to bed an hour earlier than usual. Keep all electric and electronic devices off the hour leading up to bedtime.