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Monday, 29 November 2010

Deep Thoughts--What I believe about Love--Spirit--Faith.......

I haven't blogged for a verra long time. For a variety of reasons, and at this moment as I feel compelled to write, none of the reasons feel like good ones.
They say insanity is doing the same thing and expecting a different result.
Well I have hidden my pain and suffering for many years.
I feel overwhelming shame and humiliation that I have not conquered this illness and returned to gainful employment.
For short periods of time I can subdue these thoughts/feelings with exercise, proper nutrition, and yoga/meditation.
There are times where My mind/body/spirit feel so heavily burdened it feels impossible to move.
I have small cognitive steps that I use,such as, if I think a negative thought 3 times I have to physically change my position because you require a different part of your brain to engage the physical.
Having said this, these days the burden feels heavier, thicker somehow. Like moving through jello for every thought.
Partly this is the time of year and the darkness, and my frustration with this cycle of darkness.
I must not get lost, and I want to be more aware of the masques I use to camouflage all of me.

There that's some shit that was just rolling around in there, now it is out there.

Sooooo Here's the thoughts about love.

I had a long discussion recently about love in all it's many facets.

I grew up believing love was something bartered for with chores well done, good grades, proper behaviour and all that jazz.
Now I think I was always loved, and being liked was what was being bartered for.
I'm not sure I can tell the difference. I am working on it.

I have always had this big personality, glib tongue, and an affinity for dark wit and black humour.
I think the wit and the humour are survival mechanisms.
Good ones I think, because laughing is always better than wailing.

My first experience with being loved warts and all was when I met my Phenix cousins as adults.
I found the connection and grounding I hadn't experienced since my Dad had shuffled from this mortal coil.
i have been learning how to love myself warts and all, a verra difficult task for whatever cosmic reason.
I have always been able to make myself feel better when life is not about me. when I can do, or be, for others somehow it taps a part of my psyche that functions better in crises than in the routine.
I think I feel more functional when I open the window in my brain that copes with crisis well.
I feel better about myself.

This however is unsustainable. this is my perennial conundrum.

Sooooo How about this---We open a dialogue about Love and how we cope and share it with each other.

Let me know what y'all think. I know it's a busy time of year, it doesn't have to happen now.
Now is good, but it's the sharing that matters.

Sunday, 26 September 2010

trepidations, falters, rewrites.......bugger it , all of it.

I have a great article on how to starve cancer cells I saw on the Dr. Oz show.
I haven't shared it b/c I didn't want to talk about moi.
and my deal with myself is when I blog I have to share some of me. I go

5 Foods to Starve cancer--angiogenesis (Dr. William Lee)
food is a medicine we take every day.---stop bad blood vessels from feeding cancer tissue

Bok choy---contains boracinin---1/2 cup X 3 per week

Cooked tomatoes---lycopene----2-3 cups per week--heat in evoo=makes molecules more available to body

Flounder----mild white fish--omega 3--anti-angiogenic----3 X 6oz per week

strawberries---elogic acid in seed and pulp---antioxidant and anti-angiogenic

Artichokes--3 different anti-angiogenic molecules--1/4 cup artichoke per day

As for Moi---- conflicted on many fronts, will elaborate more when i am not locking down my mind to contain anxiety.
I have a minor surgical procedure tomorrow--Hysterotomy-- they will remove 5 mm of uterine wall and 2 adenomanous polyps.
All being well I will be home by 14oohrs, my friend Lori is picking me up.
That's it folks

Saturday, 7 August 2010

Summer in Ottawa and Montreal, and of course food...

Hey There Everyone
Was speaking with my sister Shae, and she had bumped into Gloria who had commented that there hadn't been a recent blog....
Soooo my inspiration for this one is my sister, and Gloria.

Food Mystery
My cousin Barbara has been getting serious indigestion after eating chickpeas.
In trying to source out the cause of her distress, I happened across an article in "Canadian Living"
"Best Sleep Ever"
The article states that foods with Tryptophan (an amino acid)
has a relaxing effect on your brain by becoming serotonin,
a neurotransmitter that slows nerve traffic and helps your body manufacture
the sleep hormone melatonin.

Foods with Tryptophan
turkey, milk bananas, figs, dates,oats, eggs, chickpeas, potatoes and peanuts.

Sooo this food detective thought she had solved the mystery.
Turns out not so much.
Back to the drawing board.

Personally I would like to thank my whole family, Phenix's, Shanks', Corbett's, McNeils', Woods',
and if I left anyone out, you too. For a wonderful reunion and celebration.
Cheers to Mado and Rick, Hosts par Excellence.

I am in Montreal @ Barbara's
Saw My friend Michele today and her hubby Frank, and Her Kids, Sabrina, Adam, Michael, Matt, and spoke to Melanie on the phone. We will do our pilgrimage to Portuguese restaurant for grilled squid, octopus, and shrimp on Thursday.

Oh... I think I hear Barb and Tonya, looks like I may get dinner after all.
Meanwhile I'm sipping wine listening to the crickets.

Personally, I think I am well, finding enough time for therapeutic swims, walks, and reading,
As balanced as is possible when one is away from home.

Tuesday, 27 July 2010

courage is fear holding on for one more minute

Paraphrased from this months Alive Magazine

Moving Meditation helps pain.
i believe it helps All Pain--

Combining Meditation with physical activity improves our health.

For me listening to music focuses my mind and Walking changes the way i think.
one example of this is, within two blocks of my home, as I begin my walk, the world falls away, and my mind focuses on music and breathing and I feel psychologically lighter. It changes the way I think. It's some of my best Therapy.

Food Facts

Short and Simple--After having spent a week in the Okanagan, eat more fresh food.
Fruit and fresh veg are spectacular right now.
Indulge in Nature's Bounty.

Mutti you were missed!

A Nod to Aunt Lucille and Linda and a welcome to my Blog.
I have added you both to the automatic email list.
Please feel free to let me know when you want off the automatic list.
This is not everyones's cup of tea.

I am off to Ottawa on Thursday morning,
There is a Family Reunion At Rick and Mado's and I am looking forward to seeing all of you.
Golf on Friday, and Big Do on Saturday.

Lenny this is an Official invitation to attend the Golf and Family Do. I hope you will consider it.
everyone else, see ya there.
I am coping, and not feeling up to dissecting any further.
Packing lists, etc.......
hugs y'all.

Sunday, 18 July 2010

2nd attempt by my touch and moi

No nutrition tips today

I'm in Vernon,my Uncle P.J's Memorial
Was yesterday,Aunt Lucille held up admirably
And she was grafeful to be surrounded
By so many friends and family.
Mutti was missed. Many people were asking
About.her and wishing she was here and
Sending their warmest regards
Hugs to all mar

OkY this o es CEO

Monday, 7 June 2010

Arrivaderci Roma, deep sigh..suns out-she's on her way

This Ellie Krieger book "The Food You Crave" rocks!

The Skinny on Meat
-Meat is not only crave-ably delicious, it can also be quite healthful if you do it right
-Red meats like beef,lamb,and pork are loaded with essential nutrients like protein,zinc,iron,and B-vitamins.
-The trick is to get all that good stuff without overdoing calories and saturated fat.

--choose cuts that make the "under 10" cut-off. That is 10 grams of fat or less per 3 ounce portion
--such cuts qualify as lean, whereas less than 5 grams of fat means the're extra-lean
--to put that in perspective, a 3 oz. skinless chicken breast=3grams fat
--3oz.skinless chicken thigh=9.2 grams fat
--go for the cuts with "loin" or "round" in their names
EXTRA LEAN---FAT GRAMS---------------LEAN-------------FAT GRAMS
beef top round---3.4-------------------lamb leg top round-------6.0
beef eye of round-3.5-------------------beef flank steak---------6.3
pork tenderloin---4.1-------------------beef top loin strip steak---6.5
ham-----------4.2-------------------pork loin---------------7.7
beef top sirloin---4.7-------------------beef tenderloin----------7.8
------------------------------------lamb loin chop-----------8.0
------------------------------------ground beef 90%lean------9.8
TRIM----all visible fat before cooking
PORTION-4-5oz uncooked------3-4oz cooked(about the size of a deck of cards)

Separate raw from ready to eat.
Sore raw meats, poultry, and seafood in a dish on the bottom shelf of the fridge.(cold drops-coldest spot)
Wash hands, surfaces, cutting boards and utensils with hot soapy water.
I put my sponges/kitchen cloths in the microwave for 1 minute on high at the end of the day to kill bacteria.

Meat Thermometer---the surest way to get good results that are not overcooked is to use an instant read thermometer.
Put in thickest part of meat not touching bone.
Remember---Temperature will rise by @ 5 degrees as it rests after cooking.

Shellfish and Cholesterol---good news--Shrimp, crab, lobsters and the like are high in cholesterol,
BUT---it turns out that only cholesterol that is accompanied by saturated fat and trans fat that you eat is a factor.
These Delicacies from the sea are incredibly low in fat. Rich in protein and Zinc, HOLD THE BUTTER DIPPING.

As For Moi;
I'm hangin', see the specialist tomorrow, sooo we shall see....
Barb suck every last drop of fun out of Roma and throw a coin in The Trevi Fountain for moi.
Shae get's to town for bizness tomorrow, and will be with moi, Fri/Sat,backhome Sun.
Fit-walked to Kits library today, sunny and warm
Dat's All Folks

Tuesday, 1 June 2010

well whaddya know, sun cracks in da sky

Food Facts


While cheese is high in calcium and protein, much of it is also packed with saturated fat and calories.
What's a health conscious cheese lover to do?

--Choose Cheese naturally lower in fat
--softer cheese like feta, fresh goat cheese (chevre), and neufchatel ( like cream cheese) naturally have about 1/3 less fat than hard cheeses such as cheddar.

Skip Nonfat and Use reduced-fat cheese where it works
--Taking all the fat out of cheese usually leaves it rubbery and tasteless. So I say don't bother.
But lower fat cheese like part-skim ricotta and mozzarella, reduced fat cheddar and lowfat cottage cheese have enough fat so the taste isn't compromised.

A Little goes a long way.
--sometimes only the full fat version will cut it. In that case a little of a strong flavoured cheese
Parmesan, blue, gorgonzola, and extra sharp cheddar---goes a long way.

As for Moi, Took me until 1547hrs. but I'm bloggin' and on my way out for a walk.
On the medical front, I have an Appt. with the specialist Tuesday June 8th, sooo the Universe smiled on moi, and the Medical Office Assistant who was in today was Capital H helpful.
Bless her!
Dat's all

Monday, 31 May 2010

Yup,yup,yup, I see da sun.......and there it goes..mannn

On that bright note,( ar,ar,pun intended) uhhh that's it that's all I got. Sad, verrra sad.

So on to the food front. Todays tidbit is;

How to Choose the Best Cereal.
-If you pick the right cereal and have it with fruit and lowfat milk or yogurt, you get a huge nutritional bang for your buck. The trick is picking a good one. here's a checklist to help guide you through

Look For:
--6 grams of sugar or less per serving
--at least 3 grams of fiber per serving
--whole grain as the first ingredient on the list

--partially hydrogenated oil, high fructose corn syrup, and artificial colors.

Be Aware;
--the words "less sugar" on the box may not mean the cereal is less sweet. It may contain artificial sweeteners.
--serving sizes vary widely because some cereals are more concentrated than others.

Peanut Butter split smoothie
1banana, ripe,peeled,quartered and frozen.
1/2 c skim milk
1/4 c skim yogurt
1 1/2 TBSP natural peanut butter.
Blend, yumm I put a TBSP of dark cocoa powder for the choco boost.


Many of my nibbles make ideal between-meal snacks. Snacking can help keepyour energy throughout the day and prevent impulsive eating and overeating at meals. The key is to snack right.

Plan don't pick
--enjoy 2 well planned snacks each day--one in the midmorning and one midafternoon.
--a healthy bite @ 4pm is helpful for combating afternoon energy dips and sugar cravings ( unt Mar's Menopause)

Portion right
--try to keep snacks between 100 and 300 calories
--that equals 1 cup of fruit and some yogurt or @ palmful of nts.
--pre-portion nibbles in snack baggies so they are easy to grab and go.

Protein Power
--try to include some protein at each snack
--lean meat, lowfat dairy, nuts or beans/legumes(edamame, lentils, peanuts)
Protein will help keep your blood sugar stable and keep you feeling satisfied and energized longer

Okay...there I've distracted myself with my lifelong interest in eating for nutrition and health.
and seeing as the sun is out I will plug in my ipod and grab my walking poles and head out.
i'm hanging in there, I'v started bleeding again and my gynae is away till june 15th, sooo holding pattern,
c'est la vie.
hope Montreal is treating Rick and Mado well.
hugs to all

Tuesday, 25 May 2010

Ummmm,food info.....and....yuk...

Did you know---The Food You Crave by Ellie Krieger

- that Strawberries have one of the lowest sugar contents of any fruit and are packed with Vitamin C.

-canned pumpkin is so good there is no need to fuss with fresh if you are so inclined. 1 cup contains more potassium than a
medium banana and more vitamin A than a cup of carrots. Buy plain canned pumpkin, sold as solid-pack, noty pumpkin pie filling, which has added flavorings.

-Whipped regular cream cheese has the same calories per TBSP as reduced fat cream cheese b/c it has air whipped into it, making it less dense. Great tasting and easy to spread, whipped is my choice for spreading. For baking, as in cheesecake, I use unwhipped reduced-fat cream cheese b/c yo need the density.

-I use full fat cheddar strategically, so a little goes a long way. That means using extra aged sharp to get the most flavour and sprinkling it right on top so you can see every bit of its melting goodness. We eat with our eyes, so putting the cheese front and center helps us get the most bang out of it.

-Frozen fruit is nutritionally comparable to fresh, and it is perfectly suited for baking and blending. in fact I prefer to use frozen fruit in a smoothie b/c it makes it ultracool and frothy. Just be sure to buy it unsweetened.

-Nuts are loaded with protein, minerals, and cholesterol-lowering compounds. Yes, they are high in fat and calories, but it's heart healthy fat, and research shows nuts may actually aid in weight control. But don't sit there munching a whole can of cashews--a serving of nuts is 1 ounce, a small handful.
eat a variety of nuts each week because each one has its own star quality.
Walnuts contain a significant amount of health-protective omega -3 fat: 1 ounce covers your need for the day.
Almonds are a top source of vitamin E, a fat soluble vitamin and antioxidant.
One Brazil nut gives you a day's worth of the essential mineral selenium.

This is a great book, will share more tips as I read it.

As for Moi....I'm muddling my way thru the results of my biopsies, and the hormone therapy that's been prescribed. Side effects can be a bit of a bitch.
So have been struggling, today did laundry and some tidying, so hopefully I can get out for a half hour walk the rest of the week......later y'all

Friday, 23 April 2010

Love, hugs, support. All Gratefully received.

A trying week to be sure. A little more sleep last nite. The pain is more manageable, and the rest is up to the Universe.

Today, off to the Doc, buy some fresh Veg and Fruits for smoothies, and satisfy my craving for steak with mushrooms and salad with blue cheese/yogurt dressing. yummm, I am actually hungry today.

I hope the travelling Phenix's are all safe.

Salt today is as over-processed as a twinkie!! Both chemical and high-temperature refining actions strip away naturally occurring nutrients in salt: notably magnesium, potassium iodide and other trace minerals.

Organic Sea Salt contains more than 80 nutrients, while free-running commercially available table salt is stripped of almost all of its naturally occurring nutrients. And have you ever wondered how salt is kept free running?? Several harmful chemicals are added, including aluminum compounds, just so you can pour salt easily.
Sea Salt is a vastly superior naturally occurring substance that lends a delicious flavour to foods and provides valuable nutrients, Particularly magnesium and calcium sulfates. Look for light-gray naturally extracted varieties.

Historically it is a fastin food used in biblical days during times of hardship. It is made of wheat, barley, broad beans, lentils, millet and spelt. Ezekiel bread would last for days in the desert.

Ezekiel bread uses sprouted grains, which help release all the energy from the bread's assorted grains, making it easier to digest. It is a highly nutritious bread and something to consider for adding fiber and protein to your diet.

You can find a recipe for Ezekiel bread in the EAT CLEAN DIET COOKBOOK.

This article was a hoot!!! HELP!! I don't like fish.
Fish is a superior food because it is a source of highly and easily digestible protein as well as a healthy fat, which keeps our brains functioning properly......The flesh of sole is white and the flavour is unobtrusive. You can cook it in minutes, even if it is still frozen. I usually cover it with scallions and lemon slices and toss it into a 400 degree oven for 8 minutes. ( Rick's method for cooking rainbow trout vindicated in Sommerville tastes tests and now in print)

That's it today, quick and dirty instead of long laboured over and never executed.

Wednesday, 21 April 2010

healthy shmelthy, tiny bladders .......

Ha, I got ya didn't I. What has tiny bladders got to do with anything.
Well I'll tell ya, after yesterdays rigamarole, today I have a pelvic ultrasound booked at 7:30 pm, and I have to drink a liter of water and not pee until after the ultrasound.
Sounds easy???? Nay, I say thee nay!!! Not Easy.
This is the girl who drinks a bottle of water and pees 3 times.
Unt Zo, my strategic brain is trying to work out zee exact formula for a successful outcome.
So Far 1 liter of water takes approximately 30 minutes to propel me to empty my bladder, in the morning.
For some reason as the day progresses my bladder empties more often with less in it.
All of this to say I have had to stop the experiment because I am experiencing water intoxication!!!!! a potentially fatal disturbance in brain function that results when the normal balance of electrolytes is pushed outside of safe limits by overconsumption of water.
Soooo, I started this experiment to keep my overactive imagination from running away with all the worst case scenarios it came up with while I was sleeping. (post uterine biopsy, d&c, and syst removal, while said brain waits for pathology results)
I shoulda just stuck to what works, stay in bed and read.
There , I feel better now and hopefully everyone gets a chuckle at my expense, I'm good with that.

Meanwhile on the food front: Breaking News...
Pistachios just got healthier. (unsalted of course)
Researchers investigating human cholesterol levels found that when pistachios accounted for 10 to 20 % of study participants' daily energy intake the participants LDL levels were 12 % lower than those in people who ate no pistachios at all.
The lipid lowering effect of the nuts is due not only to their fatty acid content but may also be attributed to high levels of fiber and phytosterols.

Did You Know: If you're a citrus zester ( and you should be!!!) Be sure to rinse your orange or lemon/lime in hot water for approx. 20seconds before zesting to remove wax and any potential pesticide that is sprayed on the fruit. The wax coating helps prevent moisture loss and makes your fruit last longer but it shouldn't be ingested.

There I did it. This past month has been a tuff one and every time I thought Oh I should write something I just felt I didn't have anything nice to say or the energy to say anything about my reality.
Today I decided I'd share my idiot experiment with y'all and look I did have something to say, I even chuckled to myself as I was writing.
Sooo the lesson I have learned again today is, This illness may impose many difficult emotional and mental hurdles, and today I beat it because I talked about it. So down but not out today.
Good 'nuf.
bye y'all

Sunday, 28 March 2010

Did it again, Mannnnnn

Whew, made it to the main frame.
I guess that housekeepin' took more out of me than I thought.
I Did the whole change the duvets from Winter to spring/fall, and rotate mattress and foamie t'ing.
Than started gathering/organizing all the recycling.
Sort mail into action and trash piles.
Rearrange bookcase to some semblance of order.
Picked up all the crap that lives on the floor, leg weights, runners, socks, pillows ( don't ask, this is me we're talkin'bout)
Soooo next up is the vacuum, don't have to dust b/c Carol and John were here a couple of weeks ago, and I did my semi annual sweep of all flat surfaces and electronics before they arrived.
I'll have 2 recycle bins, and more papers and mail to file tomorrow, and laundry.......I do it every month or so, soooo I have worn everything I own, 4 sheets, pillowcases,.......

Now gonna watch the curling final, Go Scotland Go

Dat's all for now folks, I hear the NaNa music of bugs bunny in the background. ( of my mind of course)

Ciao M

I boobed, and only the header published????

Housekeepin',mind,body,spirit, and oh ya my house.

Thursday, 11 March 2010

I'm baaack,ack,ack, Man, this sharing stuff is tuff

Okay the news of the week is and Barb you're gonna love the science behind this one.....
Krill Oil
More beneficial than fish oil- delivered in the form of natural phospholipids, no triglyceriides.(a good thing)
--omega 3 phospholipids are digested by the small intestine not the stomach ( no chance of regurgitation)
--allows EPA&DHA to be taken directly into cell membranes for enhanced bio-availability.
--a good price point is 20.00/90 soft gels of 500mg.

Buckwheat noodles----- is not a wheat product it has no gluten.
The fruit is an achene similar to a sunflower seed, with a single seed inside a hard outer shell. The starchy endosperm makes up most of buckwheats flour. The seed coat is green or tan which darkens buckwheat flour.
Proteins---18% with biological values above 90%
This can be explained by a high concentration of all amino acids, especially lysine, theonine, tryptophan, and the
sulphur-containing amino acids.
Minerals---iron, selenium,zinc.
Antioxidants--rutin, and tannins(red wine,grapes)

Medicinal Uses--contains a glucoside named rutin, a medicinal chemical that strengthens capillary walls reducing hemorrhaging in people with high blood pressure and increasing circulation in people with venous insufficiency.
-----CONTAINS D-chiro-inositol, a COMPONENT of the secondary messenger pathway for INSULIN signal
transduction found to be deficient in Type II diabetes and polycystic ovary syndrome. It is being studied for use
treating type II diabetes. ( HELPS body BALANCE INSULIN levels)

As for Moi-- I am soooo struggling, I balance myself with the thought that I have been and felt much worse than this, And if I'm here complaining then it can't be as bad as it feels.
Gonna have to use sheer willpower to get myself exercising again and hope the rest follows.
Bye y'all and thanks for listening. M

Tuesday, 16 February 2010

denial can be a positive coping strategy

Welcome Back from Mar's personal purgatory

sooo, food stuff first to distract me from moi!
Eating foods rich in iron and vitamin B12.
spinach, almond, cashew nut, quinoa, lentil, kidney bean, sardines.
Lamb and beef for an iron boost in case of low hemoglobin.

avoid stimulants such as coffee chocolate and sugar for at least 5 hours prior sleep.
Remember anything processed ie: things made with white flour, alcohol....turn into sugar.
they can interrupt sleep patterns or cause blood sugar highs and lows.
when snacking eat foods with natural sugars to keep blood sugar stable.
foods to eat:
grapes, oranges, prunes, fig, spinach, sweet potato, peanuts, pumpkin seed, whole wheat, quinoa, lentil, kidney bean, haddock, oyster, chicken, parsley ginger, coconut oil.

I am struggling with health crap. So used to keeping it all inside that I'm kinda in failsafe mode again. is the breakout day.
I figure now that I've got a crack in the ice of my mask mode, I will chip away over it the next little while and share. verry tough to do. So one chip at a time, and voila.
That's my plan.
later y'all

Friday, 15 January 2010

researching, Faith, Hope, & Healing, for an inspiration

I'll start with wishing everyone a Happy-Healthy New Year.
Next I would like to tell my family, alllll of them........A Very Big Thank-You for a truly heart and soul warming Holiday Visit.

I was at the Library and looking at the newly acquired books and this one just spoke to me.

"Faith, Hope & Healing, by Bernie Siegel and Jennifer Sander".

It is a collection of inspiring lessons/stories learned from people living with Cancer.
I started reading it as I was waiting for a Dr.'s appt.
In the introduction they speak of the so-called curses in life that can become blessings, and an illness can help us come alive as human beings.
The side effects of cancer can become the labor pains by which we give birth to ourselves and lives we were meant to live.
The side effects empower us to nourish our lives, just as hunger forces us to seek nourishment for our bodies.

So........Not sure of the labor pain thing-a-ma-jingy, but the empower us to nourish....seemed to resonate for moi.

Since I have started this blog, the combination of sharing health, nutrition, recipes, and my struggles with depression. I have felt a lightening of my spirit. It is difficult to share the uglier, shamefilled, guilt-inducing thoughts I experience, tho somehow it also liberates me.
Doesn't make it easier to start a blog, or share, but the rebound of not feeling like I am contributing to the prison the chemical imbalance brings and, that slowly bit by bit I am building something by sharing my passion for nutrition and healthy food helps me feel like I am contributing something.

Sooo... the whole Universe does not revolve around surviving, that I am building something. A life maybe.

My hope is that you all will send me your health and nutrition, or food and recipe questions, and that in researching and answering them, my passion will be served/ignited, and the rest will follow.

Food Facts: the book "The Top 100 foods for a Younger You"

Fact is Foods bursting with nutrients are the cornerstone of looking and feeling great

The right foods can slowdown aging including wrinkle, dull skin, lifeless hair and strengthen the immune system.

AGING WELL IS AN ART. Who knew????!!!!

Sooo...Eat or Drink more

Foods loaded with Vitamin C--counteracts free radical damage and maintain healthy skin

Mango has Vit.- C, E, beta-carotene, and fiber

The recipe of the week--Mango's are in season, oh ya...

Mango Lassi- 2 cups plain yogurt ( I use skim because I like to save my fat calories for the good stuff) 2 mangos ( small atulfo mangoes= 1 med/lg haden mango)
8 ice-cubes
Yummmmm, If you have a powerful blender I throw in a few almonds for the extra protein and good oils.

I'll do a review of foods and Vitamin content and share it next time.