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.

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?”

Monday, January 27, 2014

What is Quinoa?

Quinoa (pronounced Keen – wah) is a Superfood—one of the only plant foods that provides a complete protein—offering all the essential amino acids in a healthy balance.

Quinoa has an unusually high ratio of protein to carbohydrate since the germ makes up about 60% of the grain. For comparison, wheat germ comprises less than 3% of a wheat kernel. Additional features of quinoa include:
  • Highest in potassium of all the whole grains, which helps control blood pressure. 
  • Gluten-free, making it extremely useful to the celiac community and others who may be gluten sensitive. 
  • Although technically not a grain, botanically quinoa is related to beets, chard and spinach. 
Bolivian Farmer with Quinoa crop in the Andes, South America
Photo: Michael Hermannhttp://www.cropsforthefuture.org/
It’s a very cost effective base grain that can be used to create different recipes. Use it for dinner in place of rice, in salads and for breakfast.

Quinoa is a 5,000-year-old ancient grain grown in the Peruvian and BolivianAndes. Buying it helps support farmers in underdeveloped communities. It is the original non-GMO seed.

How to Prepare Quinoa for Breakfast
If you can boil water you can make quinoa for your family—and it’s inexpensive at about 50 cents per serving. These directions are for cooking quinoa for any recipe.

• Use 1 cup of quinoa to 1½ -­ 2 cups of water to equal 4 servings
• Use saucepan with lid, measuring cup and small wire-mesh strainer

1. Rinse the Quinoa in cold water and pour through the mesh strainer to remove the bitter husks and grit (Important).
2. Boil the water (optional: add a little olive oil or salt).
3. Add the quinoa, letting it boil for a moment as you stir.
4. Reduce heat to low, cover and cook for about 15 minutes.
5. For breakfast serve with fresh fruit or trail mix. Add maple syrup and a splash of almond or coconut milk.
6. Store any leftovers in a container with lid to re-­heat later.

Hint: Use vegetable or chicken broth instead of water for dinner recipes

While no single food can supply all the essential life sustaining nutrients, quinoa comes closer than most. Try it and I think you will find yourself eating it on a regular basis like me.

Have you ever eaten quinoa and if so, what's your favorite way to prepare it? I love it for breakfast.

Friday, January 24, 2014

13 Bean Vegetable Soup

13 Bean Vegetable Soup

For the chills and cold weather, here's a soup I've made twice now. Bought a bean mix from the bulk bins at my favorite grocery store (Nuggett Market—sorry it only has locations around the greater Sacramento, California area). They have a huge produce section right up front that extends most of the width of the store. Behind the produce are the bulk bins with an assortment of items like flours, grains, nuts and trail mix.

You can also pick up Bob's Red Mill 13 Bean Soup Mix off the grocery shelf and you'll be ready to go.

Remember you need to soak the beans overnight. So plan ahead.

Wednesday, January 15, 2014

Wisdom Wednesday

Alkalizing Vegetables
Top seven alkalizing vegetables: Spinach, Kale, Cucumber, Celery, Bell Peppers, Avocado and Broccoli. You should eat one or more every day.

Monday, January 13, 2014

Cancer Checkup Results—Part 2

Cancer Checkup Results
I just got an email from my GI with the results of the biopsy for the 13 polyps they found and removed at my colonoscopy on Wednesday (January 8, 2014).

The polyps were all BENIGN! Meaning not cancerous, not pre-cancerous. Benign! Not harmful in effect the dictionary says.

Hopefully I can rest and relax in knowing that what I am doing with diet, exercise, sleep and attitude is working despite the stress in the past (which I will leave there).

Thank you to all who supported me in prayer and thought. You mean so much to me. I love you like you will never know.

Wahoo! I'm going out for a run now.
The Lord bless you and keep you; the Lord make His face to shine upon you, and be gracious unto you; the Lord lift up His countenance upon you, and give you peace.      ~ Numbers 6:24-26

Friday, January 10, 2014

Cucumber & Wakame Salad with Clementines

Cucumber & Wakame Salad with Clementines recipe
This recipe comes from Summer Tomato's Elyse Kopecky. I love seaweed and need the iodine so thought I'd try it. Searching through our local grocery stores yielded no wakame. So I put the idea in the back of my mind and went about life. Then it happened. While on my way to a seminar on platform (you know… having one means you have thousands of followers, thus publishers and consumers pay attention), I saw a sign that read International Market. "Oooo!" I thought. "I must check that out afterwards."

I hit the motherlode! The market was huuuuuuuge—bigger than a football field. Giant produce section, live and fresh seafood and aisles dedicated to every culture you can think of. If you don't see what you're looking for, tell the owner and he'll bring it in.

Thursday, January 9, 2014

Putting Things in Perspective

I hear my stomach growl and rumble, and feel mild pain in my lower abdomen. Results of my colonoscopy yesterday. Feeling a bit melancholy after 10 hours sleep. Routine for being "banged" around yesterday…

Getting slapped across the face by an animated RN speaking to a fellow nurse as I was led to my curtained gurney in the pre/post op room, lined with waiting or recovering patients…

Three needle pricks before getting a good vein for the IV…

Wednesday, January 8, 2014

Cancer Checkup Results—Part 1

I've been up from a nap and warming by the fire for about 45 minutes following my colonoscopy today. I know you're all anxious for the results. Thank you all who prayed and kept me in mind while you went through the day.

Bottom line, the outcome was good, but not the best. I had 13 small polyps—no size indicated.

My upper GI was all good. Yay!

My next screening will be in 2 years. Looks like that will be the schedule for the rest of my life.

The polyps are sent to pathology and I should have the results in a week. I'll let you know the outcome.

Yes, I am relieved. Love to you all!

Tuesday, January 7, 2014

My Cancer Checkup

Time to Check for Cancer
It's been two years and six months since my last colonoscopy. Time to check my progress at warding off cancer in my colon despite my genetic defect. I'm sitting at my laptop, sipping my warm veggie broth for lunch because today is Prep Day. Tomorrow is the scheduled "inspection."

Reality Check
I wanted you to know that despite my efforts with my diet, sleep, exercise and attitude over the past 2 1/2 years, I have concerns. I put up a good show, but I can't help feeling nervous about the whole thing. Not knowing. Of course after tomorrow, I'll know.

As this day approached, I got more antsy about the whole thing. It brings up how vulnerable I am as an imperfect human. Ultimately, I have to face that I'm are not getting out of this world alive. We all know this, but love to shove the thought aside.