"It's the most wonderful time of the year"
From the white icicle lights twinkling proudly in the 70 degree weather, and the brilliant red Poinsettia sentries at the front door, to the glow of the twinkling white lights of the (artificial) evergreen, the perfect backdrop for my most favorite time of the year is created!   

One of my family's favorite Christmas memories is sitting together around the tree at night and sharing a cup of Christmas Tea listening to music or creating our own with a myriad of guitars, keys and voices. 

I invite you to join our family in developing a new tradition this year.  Mix up a batch or two of this Spice tea and share a cup of  it while reading (or watching ) this story of giving the gift of time, called  A Cup of Christmas Tea, by Tom Hegg.  Then discuss who you might bring some of your Christmas Tea Mix to, wrapped up in a simple baggie or mason jar adorned with a Christmas Ribbon. 

 Consider giving a special relative or neighbor the gift of your time.  Don't just bring them the tea mix, stay and share a cup of it with them.   As it is with most ways we serve others.....it will bless you more than it does them.

Here is the simple (DEFINITELY NOT NUTRITARIAN) recipe for our family's Christmas Tea

Christmas Tea

Ingredients
1 cup instant tea powder
2 cups orange-flavored powder (tang)
1 (3 ounce) package powdered lemonade mix
2 cups white sugar
2 teaspoons ground cinnamon
1/2 teaspoon ground cloves
1 movie sized box of red hots

Directions

In a large bowl, combine instant tea powder, orange drink mix, lemonade powder, sugar, cinnamon and cloves. Mix thoroughly. 

Store in a sealed jar.


To use, mix 3 to 4 tablespoons of mix with 1 cup hot or cold water. Adjust to taste.

Sugar Free Christmas Tea
Sugar Free Version:

1 (0.55-ounce) tub sugar-free lemonade-flavored soft drink mix
2 (0.55-ounce) tub sugar-free orange-flavored breakfast beverage crystals
1/2  cup unsweetened iced tea mix
6 packages of Stevia
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground allspice
1 Movie Sized Box of Red Hots (optional)
 
Follow the mixing directions above.
 
However, because this is sugar free, use only 1/2 teaspoon of mix to a cup of water.  Adjust to taste. 

Have a beautiful, other centric Christmas!

This Revved up oatmeal gets rave reviews EVERY time it's served.

Not only is it nutrient dense, but it's absolutely delicious and EASY to prepare.

Pull out your crockpot and cook it on "warm" overnight.  When you wake up in the morning, the spicy, sweet aroma of cinnamon, apples and pomegranate will be nudging the whole house awake!  If you're an early morning exerciser like me, then save this for your post-workout meal!

Perfect for an easy Christmas morning recipe.  Beautiful.  Delicious.  Nutrient Dense.

Take a moment to peruse all of the amazing health benefits you're getting in this one, simple meal.

I mean really!  What a way to start the day!

Serves: 4

Preparation Time: 20 minutes

1 1/2 cups (438 mL) water
¼ cup Pomegranate Juice1 cup old-fashioned rolled oats 1/4 cup of ground Flax seed6 pitted dates, chopped 
1/4 teaspoon cinnamon
2 bananas, sliced (optional-or save this to put on TOP of the oatmeal just before serving.)
1  chopped or grated apple 1 cup frozen or fresh blueberries or raspberries
Instructions: Soak all ingredients  except flax and berries in a covered stainless steel sauce pan overnight in the refrigerator.  In the morning, you will find the grains have soaked up all of the juices and need only to be heated.  Preserve your nutrients and cook until just warmed through.  Add more water if needed to reach your preferred consistency.Add Ground Flax and Frozen Fruit.  Stir until the fruit is defrosted.  Serve with Almond, Rice or coconut milk and Stevia to taste.Alternate cooking suggestion:  Place mixture in crockpot just before you go to bed.  Set heat on "warm".  Your Flax-Oat Meal will be perfectly cooked .Add Ground Flax and Frozen Fruit.  Stir until the fruit is defrosted.  Serve with Almond, Rice or coconut milk and Stevia to taste.

Want to know HOW this recipe is so incredibly good for you?  Read away!

Pomegranate juice 

Several recent studies have shown significant potential health benefits from drinking pomegranate juice. Here are eleven:

Fights Breast Cancer
Studies in Israel show that pomegranate juice destroys breast cancer cells while leaving healthy cells alone. It may also prevent breast cancer cells from forming.

Lung Cancer Prevention
Studies in mice show that pomegranate juice may inhibit the development of lung cancer.

Slows Prostate Cancer
It slowed the growth of prostate cancer in mice.

Keeps PSA Levels Stable
In a study of 50 men who had undergone treatment for prostate cancer, 8 ounces of pomegranate juice per day kept PSA levels stable, reducing the need for further treatment such as chemotherapy or hormone therapy.

Protects the Neonatal Brain
Studies show that maternal consumption of pomegranate juice may protect the neonatal brain from damage after injury.

Prevention of Osteoarthritis
Several studies indicate that pomegranate juice may prevent cartilage deterioration.

Protects the Arteries
It prevents plaque from building up in the arteries and may reverse previous plaque buildup.

Alzheimer's Disease Prevention
It may prevent and slow Alzheimer's disease. In one study, mice bred to develop Alzheimer's disease were given pomegranate juice. They accumulated significantly less amyloid plaque than control mice and they performed mental tasks better.

Lowers Cholesterol
It lowers LDL (bad cholesterol) and raises HDL (good cholesterol).

Lowers Blood Pressure
One study showed that drinking 1.7 ounces of pomegranate juice per day lowered systolic blood pressure by as much as 5 percent.

Dental Protection
Research suggests that drinking pomegranate juice may be a natural way to prevent dental plaque.

1 cup old-fashioned rolled oats 

Cardio protectiveLower Cholesterol Levels

Significant Cardiovascular Benefits for Postmenopausal Women

Eating a serving of whole grains, such as oats, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).

Stabilize Blood Sugar

Oats and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

Antioxidant Benefits

In addition to its fiber benefits, oats are also a very good source of selenium. A necessary cofactor of the important antioxidant, glutathione peroxidase, selenium works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in decreasing asthma symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair and is associated with a reduced risk for cancer, especially colon cancer.

6 pitted dates, chopped 

1/4 teaspoon cinnamon

2 bananas, sliced 

1  chopped or grated apple 

We're told that an apple a day keeps the doctor away, but what exactly are the health benefits of apples? Here are ten reasons to heed the advice of that old proverb.

Bone Protection
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.

Asthma Help
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.

Alzheimer's Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

Lower Cholesterol
The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.

Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.

Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.

Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.

Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.

Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.

Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

1 cup frozen or fresh blueberries 

Blueberries' cancer fighting properties are legendary. Ellagitannins is probably the most highly prized compound in blueberries because of its ability to block metabolic pathways that can lead to the initiation and promotion of cancer. A study reported in the Journal of Agricultural and Food Chemistry found that blueberries inhibit colon cancer cell proliferation and induce programmed cell death. Blueberries contain kaempferol. This compound was shown in the Women's Health Study to reduce the risk of ovarian cancer by 40 percent in women who diets provided the greatest amounts. Blueberries also contain pterostilbene, another powerful cancer fighting compound.

Both diarrhea and constipation can be relieved with blueberries. Their tannin concentration helps reduce inflammation in the digestive tract as well as in the urinary tract. They provide safety form the bacteria that cause food borne illnesses.

1 tablespoon ground flax seeds

Alpha linolenic acid (ALA) is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.

I can hardly believe Thanksgiving is over.  

Every year I am dumbfounded at how fast the week long, loving effort of preparation is consumed!  Thanks to my husband's devotional on laying memorial stones from the Book of Joshua and our tradition of sharing what we're most grateful for around the table, our feast this year almost lasted an hour!

As usual, I made too much delicious food!  Some was our traditional fare, complete with the cream of mushroom souped up green bean casserole, but there were plenty of nutrient dense choices available.  My personal favorite every year is the Raw Cranberry/Orange Relish we made at the Holiday Table Talk as well as a cleaned up version of Giada's  Cranberry, Apple and Herb Couscous. Yum!

Our 24 pound bird has been thoroughly enjoyed and conveniently sliced, shredded and lovingly put away into our new glass storage containers for round two that I predict will be commencing in an hour or two. 

One of my Thanksgiving memories as a kid was my mom making Turkey Carcass Soup. Mom made no "bones" about making broth from the picked over Turkey Carcass.  We didn't waste food.  But really...Carcass?  I prefer to call it Skeleton Soup.  (Still not a pleasant thought, but it DOES have  ring to it!)

Living the Nutritarian Lifestyle involves making a LOT of soups, mainly because they're so easy to fill with Nutrient Dense foods!
Besides being large and needing a bit stockpot or crockpot, making turkey broth is VERY easy!  So make your own, control the salt and fill your freezer with FREE, rich broth!

Get out your largest Stock pot.  I use my large stockpot that has a steamer or pasta insert in it. 

Clean the turkey of everything you want to save for sandwiches and other recipes and then put the bones in the pot.  Don't worry if it isn't cleaned all the way, the meat will fall off the bones after it has simmered for an hour or so.  

Cover the Roasted Turkey Bones with water.  Add bits of whatever you have on hand.  I save my vegetable trimmings in the freezer.  I even wash and save the bottoms of Swiss Chard, Kale, Broccoli, Celery, Onions and other choice veggie bits that I know will add body to my broths.  Today I added the Turkey platter garnishes of parsley and fresh herbs to my Skeleton Soup.  

You could even add some left over wine!    The alcohol in the wine releases the widest range of flavors in the broth.  Here's your rule of thumb:  If you drink it around the table, it can go in your stockpot!  Don't use cooking wine.

Bring to a boil and then back down to a low simmer for 2-3 hours.  

Strain the broth and refrigerate after it cools to defat. After being left in the refrigerate overnight, the fat will rise to the surface and harden into a greasy, gelatinous substance that you will skim off with a spoon and throw away.   Finally, just season it to taste and it's ready to separate into portions.  That's all there is to it!  .You've just made your own free broth!

You can choose to pick through the vegetable and bone mixture that is drained of liquid after it cools.  You'll probably find some moist, choice bits of chicken to add to your next soup.  Delicious!

Here's the "Real Recipe" for your OWN Skeleton Soup:

Add to a large stockpot or crockpot:

• The Turkey Skeleton.  (Can also be done with ANY roasted bone-in meat or even just vegetables if you prefer.)
• 2 large onions, coarsely chopped
• 2 large carrots, coarsely chopped
• 2 large stalks of celery with leaves, coarsely chopped
• 12 big cloves of garlic, unpeeled and crushed
• 2 cups dry white wine (optional)

Note:  This is the bare minimum of what needs to go in your stockpot.  The sky's the limit!  The more you add, the more complex and dense the flavors.

1.Put all the ingredients in a 8 to 12-quart tall stock pot. Add enough cold water to cover the solid ingredients by 3 inches. Add water as needed.  Simmer on low for 5-6 hours.  The longer it cooks, the richer the taste.   I do my crockpot overnight.

2. Strain the broth. Cool.  Refrigerate.  Skim the fat (see above). Season to taste with salt and pepper or your favorite herbs.  Refrigerate or freeze in 2-4 cup portions.  I like to use Wide Mouth Mason Jars.

Congratulations!  You're finished!

If you do not know proper execution of the following exercises, don't do them!  
E-mail us for a personal training session with one of the 
highly qualified Strategic Wellness Trainers.  

1500 Reps

Jump Rope 100 skips

Burpees 10

Push Ups 10

Crunches 10

Squats 10 

 (May be weighted)

Pull Ups 10 

(Try to use an assisted pull up machine

Or use an exercise band and do Back Rows)

  

Repeat this sequence up to 10 times for an incredible boost to your metabolism and calorie burn!

Rest for at least 15 seconds between rounds. 

Be Safe.  Work Hard.  Enjoy the sense of satisfaction! 

This soup is phenomenal.

Try doubling this fall beauty so that you have plenty  of nutrient dense food available at your finger tips so that when the temperature dips, (or your lower the thermostat) and those fall munchies set in, you'll be READY!
Adding more protein and fiber with a can of beans might be a great addition. Got a high level of training going on right now and need some extra carbs?  Toast some Quinoa before adding it to the chowder!   

Ingredients:
1 16 oz bag of frozen corn
4 cups fresh organic baby spinach
1 cup yellow onion, thinly sliced
1 cup red bell pepper, thinly sliced
2 cloves garlic, finely chopped 
2 (15 oz) cans light coconut milk  (Decrease to one can to save some calories and add extra stock to replace liquid.)
1.5 cups unsweetened non-dairy milk (almond, rice, soy)
1 cup no salt added vegetable stock
1-3 tsp red curry powder, adjust to taste
1/4 tsp. Thai red curry paste
1 tbsp date syrup or maple syrup, optional  (Try some Stevia for a no-calorie option.)
Black pepper, to taste
Salt to taste
Fresh cilantro, chopped  (DO try to use fresh.)
Peanuts (Optional but GREAT!)

Directions:
Heat a medium saucepan over medium-high heat, add the onions and two tablespoons of water. Saute until onions are translucent.  Add more water if needed.

Add garlic and sauté for an additional 1 minute.

Add corn and bell pepper.  Sauté for 5-8 minutes stirring constantly, adding a tablespoon of water when needed.

Add coconut milk, vegetable stock, date syrup, and curry powder. Bring to a simmer and cook for 5 minutes.

Add spinach and cook until just wilted, about 1 minute. Season with pepper and adjust to taste.

Serve with fresh chopped basil and lime wedges.

Nutrient density is a concept pioneered by Dr. Joel Fuhrman .  It is a simple concept that measures the micronutrient concentrations of foods.   It gives foods a framework of Nutritional Hierarchy.  For instance, green vegetables have a very high nutrient density index.  Processed foods have very few micronutrients in them.  Foods that are higher on the nutrient density scale are associated with greater health, increased energy and weight loss.  

So, the bottom line is, eat from the top of the list!

An idea we’ve proven over and over again here at Strategic Wellness is that if you can’t stick to an eating style,you will not achieve permanent weight loss and health.  Yo-Yo dieting, losing and gaining weight is proven to be worse for your body than just being fat and unhealthy and staying that way.  

Stop jumping on every gimmick, shake and crazy diet that comes your way.  You will NOT be able to maintain it for life and then you’ll slide back into your old way of living, with worse consequences.  

One of the reasons people can’t stick to their chosen eating plan is that is is micronutrient poor.   If the food you are choosing to eat does not provide the nutrients you need, then your body will want/need more food and it will be nearly impossible to maintain a proper weight.

Here is the key to permanent weight loss- and it can be made part of any diet strategy:

Eat a wide variety and a large amount of nutrient dense foods.  If you need to count points, then add the nutrient dense foods into your point calculations.  If you need to drink a shake, then make your own out of whole, real foods that harbor a plethora of micronutrients, phytochemicals and other health promoting substances.  Here’s a simple recipe for you:

½ green leafy veggies
 ½ fruit
 1 Tablespoon of Ground Flax.
Blend.  Enjoy.  Be Healthy.

The Simple Concept:  Some Foods are better for you than others.

When given a choice, most of us would guess that an apple is a better choice than a bag of chips. But besides the apple being fruit and an obviously “healthier choice,” most of us don’t know why.  

The apple and the chips have roughly the same number of calories, but the apple is also a great source of fiber, vitamin C, potassium and hundreds of other beneficial phytochemicals.   To over-simplify, these phytochemicals allow your body’s cells to function correctly and perform their jobs, yielding greater health and immunity.  The apple has a higher nutrient density. By eating the apple, you feel more full, have more energy and over time will help you lose more weight. 

The more nutrient-dense foods you consume, the more satisfied you will feel with fewer calories.  Fewer calories and higher satisfaction yields less craving for Calorie Rich and Processed Foods (CRAP).

One of the huge benefits to high nutrient eating is that people lose their food cravings, hypoglycemic symptoms and other sensations that drive people to overeat. They get put back in touch with their body's natural instinctive signals to eat- when food is really needed. 

Getting in touch with these true hunger signals is a gift that will help direct you to your ideal body weight.  You will simply desire less food, less often.  When your “fuel” runs out, you’ll feel hungry and know that it’s time to eat more nutrient dense food.  When you choose foods based on nutrient density, you will essentially be choosing foods based on their overall quality and their ability to have a positive influence on your body and overall health. 

So, which foods score the highest on the nutrient density index?  

Which foods offer the most nutrients with the least calories?

Which foods offer health and longevity?
The answer will be of no great surprise.  

But what may be of surprise is the actual numbers ascribed to several of your “old stand by” diet foods.   It may change the way you eat forever.  

Vegetables, fruits and beans score the highest, by far! 

Our nutrients need to come from the whole foods we eat, not a tablet.    Flaxseed is an abundant source of the omega-3 fats we need to prevent and reverse heart disease.  Two tablesspoons every day.  No exceptions.  Grind your own whole seeds in your coffee grinder and put it in your oatmeal or a green smoothie. 

This workout will only take you 11 minutes!

Or, in the spirit of the triple play day, do it 3x for 33 minutes!
 
Here is Your Weekend Warrior Workout

(Modified from a workout by Truthaboutabs.com)
 
If you've been following my blog for long, or have been in any of the Strategic Wellness programs, you know how I feel about the benefits of High Intensity Intervals.  (HIIT)
 
Here's a high intensity workout that takes only  eleven minutes to do.  (Unless you're going to take the Triple Play Challenge.)  Even if you're in good shape, if you work hard with good form, you'll end up in a pool of sweat!  
 
Give yourself a metabolism burst that compares to an hour of easy running. 
 
2 minutes:   Alternating DB Swings.  
 
Take a dumbbell in one hand or even in both hands. Swing the dumbbell(s) in front of you and make sure your arm is as straight as possible. Let it arch up until it is directly over your head. If you do it with one arm alternate your arm every five reps. Do as many reps as possible for three minutes straight. Rest one minute and go on to step 2.

3 minutes:  Alternating  arm dumbbell snatches.   
 
Hold the dumbbell on the floor and perform a high pull. When the dumbbell is on its highest point drop your hips, drive under the weight by rotating under the dumbbell. At the same time quickly extend your elbow. Pay absolutely attention that the weight is over the top of your shoulder and that your torso is in an erected position. Alternate your arms every five repetitions and again do as many reps as possible.
 
Note: In those first six minutes of non-stop swings and snatches you are already burning some serious fat and calories!  Keep up the hard work!
 

Minute 6 to 7: Dumbbell renegade rows.
 
Start in a push up position and perform one pushup. While your body is at the top put one dumbbell up to your arm pit. Repeat the push up and pull the other arm up. Keep in mind to keep a good posture and stabilize your body when one dumbbell is raised. Do ten repetitions each arm and rest thirty seconds.
 
 
Minute 7 to 9: Floor mountain climbers 
 
Start in a pushup position and keep your head in one line with the body. The stomach muscle must be contracted throughout the range of motion. Bring the right knee to the chest and then back to starting position. Alternate quickly to the other leg and continue this movement. Do repetitions for only a half minute maximum. Rest thirty seconds and move on to the next two minutes.
 
 Minute 9 to 11: Floor mountain jumpers   (Thrusters)
 
This is the last mini exercise in this sequence you have to do. Again do reps for only a half minute maximum and you are ready.
 
Get into a plank position.  Jump both knees in  towards your chest at the same time.  Jump back out to a plank.  
 
This short but very high intense full body workout is one of the best full body workouts to get a flat stomach and get six pack abs. It is far better to do full body workouts then wasting your time with slow cardio or direct abdominal exercises such as crunches and sit-ups. Keep in mind that you need to take care of your nutrition as well.

Yields 6 servings  
4 cans of white beans.  (Any type)    drained and rinsed well.
6 cups of stock3 bay leaves 2 Garlic cloves, peeled and chopped.4 packed cups of any dark green leafy  you prefer.  (Try Baby Spinach, Kale or Swiss  Chard)  OR use a one pound package of frozen chopped greens.

6 garlic cloves, peeled and chopped

3 teaspoons dried oregano1/4 cup of tomato pasteSea Salt and Pepper

Rinse and Drain the canned beans well.  Pour into large stock pot and add 6 cups of broth, 3 bay leaves and 2 garlic cloves.

Wash and drain the fresh greens or open the frozen ones.  

Add greens to soup and allow to simmer. 
Note:  Baby spinach will only take a few minutes to completely cook, while kale or swiss chard can take up to 10-15 minutes to really soften. 

n a small saucepan, add 1 cup of stock, the tomato paste, oregano, and garlic. Bring to a gentle boil over medium heat.  

Pour over simmering bean mixture.

Taste and season to your taste.  

Enjoy!