Have You Ever Bought Fresh Herbs? If no, why not give it a try.

I am sure we all have a thing or two of dried herbs in our cabinets because they are fast and easy. Much more convenient then fresh herbs, lasting longer and no prep.    However there are sometimes when only fresh works best.    If you know how to keep them at their best you are more then likely going to get more then one meal out of a bunch.   Nothing worse then buying fresh herbs using them that night then finding dry or spoiled herbs when you go to use them again.

For someone who has never bought fresh herbs here is a quick rundown on what you need to know. 

• You'll want to start with picking the best bunch of herbs. Look for pretty unbruised leaves, you should be able to smell it when the leaves are about three inches away.  As you buy and consume on regular basis you will become an expert at picking. You may have to grow your own, sometimes the selection at the store isn't good so starting an herb garden is a good idea if you plan using them often.   What is fresher then right off the pant.

•  Do not wash them until you are going to use them.  If you wash before storing you will leave moisture on the herbs leaves, this weighs them down and can cause mold.

•  Remove any fasteners the herbs have (usually rubber bands). Cut off any roots and lower parts of the stems.  If you leave them on they draw moister from the herbs leaves, this will prevent the tops from wilting.   Wrapped trimmed herbs loosely with a damp paper towel, store in a zip-lock bag. Unlike most cases you want to leave a little air to cushion the herbs. If you have room in the refrigerator storing them in containers is best since they won't get crushed.   Keep them in the "warmest" part of your refrigerator (this is usually the top shelf).  You do not want them to get too cold because that turns the herbs black.     It is best to check them every day, get rid of anything that is not looking good.

  To wash you can rinse with the faucet or swish in a bowl of cold water.     When you use the bowl method you will be able to see how much dirt comes off the herbs, if there is a lot you should "swish" them again to make sure you got it all off.   The most importation part of washing them is getting them dry, you want them dry, dry when the time comes to use them.

Can You Overhydrate?

A Yahoo Health post in Aug. 2013 brings the threat of over-hydration to light. We all know about dehydration but did you know you can drink to much?   Most incidents of over-hydration are with athletes who over drank after practice. And, if you have ever made yourself sweat really good weather it be from working-out or "working" you can see how someone could just chug a bunch water or a few sports drink down without a second thought.     The danger is in drinking to much in a short period of time.    The post in Yahoo Health notes a young man that had died from this had drank 2 gallons of water and 2 gallons of Gatorade,  no mention of the time span in which he drank it.

   Also called water-intoxication,  over-hydration can throw off the balance of water and sodium in your blood. It shifts water into your body's cells, causing the cells to swell and eventually die.   This is most dangerous when it happens in the brain since it has no room to swell because of the skull.     Don't panic, this is rare but we should be aware.

There are two types of over-hydration: increased water intake and retaining water.

• Increased water intake, drinking more water than your kidneys can get rid of in the form of urine.   This can cause too much water to collect in the body.
• Retaining, the body is unable to get rid of excess water. This happens with several medical conditions or medication.

Symptoms of over-hydration in the early stages can include:

• nausea and vomiting
• headache
• changes in mental state (confusion or disorientation)

If left untreated, it can lead to more-severe symptoms, such as:

• muscle weakness, spasms or cramps
• seizures
• unconsciousness
• coma

avoid drinking more than one liter per hour of fluid.  Take steps to avoid the urge to over drink after activity, try drinking before you start and take breaks to during (if you feel the need).  

The thing you should take away is to drink in moderation,  let your thirst and pee tell you how much water you need. No need to over do it because you think you "need it".   If you're not thirsty and have pale yellow pee you are likely getting enough water (it's amazing what you can learn from your pee).

Let's Get Going!

Okay Everyone, lets try this! I have been in this slump and I need to get out of it! I would like to start a challenge group to help us get motivate and ready for the holiday season! Fall is right around the corner and I know there is going to be food tempting us like crazy! If you join my FREE group you will have the support and countability you need to keep going. Plus if you live in my area I will also be doing a Fit Club! This also will be FREE! All you have to do is buy the program and be 100% involved and dedicated to change your life for the good! This will be a change that you are going to LOVE and will NEVER change back to those old habits again! So who is in with me? I don't have a start date as of now, but once I have people that would like to join I will have a better idea of when we will start. There are a bunch of really good sales going on now with Beachbody! You can choose whatever program you would like to do as a work out program! If you are NOT a person that likes to work out at home that is okay! You can take your DVD with you to the gym. I have seen it done! Contact me today for more details and check out my website!  
Contact me at www.facebook.com/schluterk
www.beachbodycoach.com/schluterk

Fast or Slow? What Kind of Carbs Are You Eating. You could be eating too much of the "bad" kind.

If you are trying to lose weight or just eat better you need to know what you are putting into your body.  Carbohydrates are important, they give your body energy.    To put it simply carbs are simple sugars, the structure of the carbs molecules determines how fast it is digested.

 They are broken into 2 categories: Slow and Fast.     Just like the name says Slow Carbs are digested slowly and considered more healthy than their counterpart Fast Carbs because Fast Carbs have the potential to increase your blood sugar .  Slow Carbs are high in fiber and nutrients, Fast Carbs are usually more processed and low in fiber and nutrients while being high in sugar.

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Slow Carbs

 Rolled or steel cut oatmeal, oat bran, 100 percent stone-ground whole wheat or pumpernickel bread, most fruits, non-starchy vegetables (artichokes, asparagus, broccoli, cabbage, cauliflower, celery, eggplant, all types of greens, okra, peppers, squash and zucchini. Among the starchy vegetables, peas, carrots, parsnips and yams) and barley. Beef, nuts, seeds, chicken, eggs and most whole grains are Slow Carbs. Baked beans, black-eyed peas, black beans, chickpeas, kidney beans, navy beans, lentils, soybeans and peanuts. Slow-digesting dairy foods include skim and full-fat milk; cheeses such as Cheddar, mozzarella and cottage; and yogurt. Non-dairy alternatives like almond and soy milk are also slow-digesting, but rice milk is not.

Fast Carbs

Banana, Blackberries, Blackcurrants, Blueberries, Cherry, Cranberries, Grapefruit, Kiwi, Lemon, Lychee, Melon, Pineapple, Plums, Raspberries, Watermelon.   White bread, instant oatmeal, pretzels, saltine crackers, popcorn, rice cakes, cornflakes and white rice.  Anything with refined flour or refined sugar.    Most packaged and frozen foods along with baked goods usually fall under this category.   Any fruit or veggie that is considered Fast is okay if you eat them fresh and unprocessed.

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Most diet plans will suggest eating less of the Fast Carbs, especially ones that come from refined and sugary foods. Mainly because they provide little to no nutritional benefits and have been linked to increased risk Diabetes, Heart Disease and some Cancers.    

 

However, Fast Carbs have their place, athletes and people exercising need an immediate source of energy for their rigorous workouts. Consuming Fast Carbs after heavy exercise as a source of energy will prevent the body from breaking down muscle proteins to convert into energy.  This also prevents loss of muscle mass after workouts.

 

 

Katie's Fresh Mango Salsa

You know when your making something up and you know it's gonna be amazing and then you taste it and your taste buds explode!! We'll that just happened to me trying this!

Simple, fresh and oh so ggggoooooddddd!!!
 

• 1/2 Red Onion
• 2 Avocado
• 1 Mango
• 1 Med. Tomato
• 1 Fresh Lime Worth of Juice
• dash of salt

      Cut, Mix and enjoy!