Food

Food – Psychological Benefits of Exercise

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The time spent in physical exercise is not lost. … A proportionate exercise of all the organs and faculties of the body is essential to the best work of each. When the brain is constantly taxed while the other organs of the living machinery are inactive, there is a loss of strength, physical and mental. The physical system is robbed of its healthful tone, the mind loses its freshness and vigor, and a morbid excitability is the result.” Adventist Home, 494.

Over the years I stand amazed that science continues to find supporting evidence for the writings of E.G. White. Although the results have not been 100% consistent, many scientific studies of the effects of exercise upon the psychology of the mind document positive benefits. One such study showed improvements in fatigue, and total mood after 10 minutes of exercise, with progressive improvements in mental function over 20 minutes. A large study in Finland including over 3,000 people indicated a consistent association between enhanced psychological well-being of individuals who exercised at least two to three times a week. These people reported significantly less depression, anger, cynical distrust, and stress than those who exercised less frequently or not at all. (MEDLINE Abstracts: Psychological Benefits of Exercise from Topics in Advanced Practice Nursing e-Journal.)

Aerobic exercise has been shown to be helpful in stress reduction and maintaining a positive disposition. When you are stressed, it is important to get enough sleep. People who exercise regularly actually go to sleep faster, are more refreshed, and have sharper memories. Exercise increases the blood flow to the brain, bringing extra sugar and oxygen, which can help with concentration and stress reduction.

Aerobic exercise has also been shown to reduce anxiety and depression. It offers a distraction from worry and introspection. Burning excess fat and toning up can help boost anyone’s confidence and reduce depression.

Many of the benefits of exercise are a result of little chemicals called endorphins, which are produced by our body when we exercise. The chemicals bind to receptors in the brain and have four key effects on the body: they relieve pain, they reduce stress, they enhance the immune system, and they postpone the aging process. Endorphins are also triggered by deep-breathing, meditation, eating spicy food, and deep laughter. (Psychological Benefits of Aerobic Exercise, By Ciara Carruthers.)

Finally, “light and pleasant physical labor will occupy the time, improve the circulation, relieve and restore the brain, and prove a decided benefit to the health.” Testimonies, vol. 1, 555. So if you want good mental health, try exercise!

Recipe – Garden Tacos

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2 cups cooked brown rice

1 cup cooked lentils

1 onion

1 bell pepper

1 cup celery

2 cups zucchini

3 cloves minced garlic

2 tsp chili-like seasoning

1 can Mexican stewed tomatoes

 

Finely chop vegetables and sauté with garlic until tender.

Add rice, lentils, and seasonings, simmering until flavors

Are absorbed. Partially fill taco shells and add your

Favorite toppings.

Food – Exercise

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A machine properly maintained and used for what it was built will last. However, if the same machine is not well cared for and is used for other purposes than intended, the lifespan will be significantly reduced and littered with problems. It is no wonder then that the human body, created for activity and in need of proper nutrition, would be compromised in health if one or both were neglected. Proper nutrition has been addressed in this feature in the past, but what about exercise?

Exercise increases heart and respiratory rate which, in turn, increases blood flow and oxygen to the cells. Waste material is more efficiently removed leaving room for nutrients to flood the cells instead. Since the body is made entirely of cells, this improves health overall.

There are many specific benefits of exercise, one of which is the decrease in disease. Exercise increases the number of white blood cells (WBC’s) and their activity level in the body. The WBC’s are responsible for finding and destroying harmful agents in the body such as bacteria and viruses that we come in contact with on a daily basis. Elevated activity levels = elevated immunity.

Stimulating colon function has become quite a lucrative business, raking in billions in sales each year. There are three very simple, natural ways that colon issues can be prevented for the vast majority of those who suffer—increasing the intake of dietary fiber, drinking adequate amounts of water each day, and getting daily exercise. Exercise stimulates the digestive function and helps with regularity.

One health problem facing people all around the world is obesity. This is a risk factor in so many of the diseases that plague the human body. Enter exercise—it burns calories, boosts the metabolism, and decreases the appetite, all of which help maintain a healthy weight and thus decreases the risk of life-threatening disease.

These are only a few of a myriad of benefits brought to the body through consistent exercise. God made the human body very efficient and precise, but we are responsible for the well-being of the incredible machine entrusted to us to accomplish His work. “Many act as if health and disease were things entirely independent of their conduct, and entirely outside their control. They do not reason from cause to effect, and submit to feebleness and disease as a necessity. … If those who are sick would exercise their muscles daily, women as well as men, in outdoor work, using brain, bone, and muscle proportionately, weakness and languor would disappear. Health would take the place of disease, and strength the place of feebleness.” Manuscript Releases, vol. 19, 230.

Recipe – Vegetarian Minestrone Soup for a Crowd

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2 onions, chopped

4 stalks celery, chopped

4 carrots, cut in rounds

1 small cabbage, shredded

1-2 potatoes, chopped

2 cups kidney beans (canned)

4 cups stewed tomatoes

2 tsp garlic powder

2 tsp oregano

4 tsp basil

3 tsp salt

½ tsp pepper

1 Tbsp dried parsley

8 cups water

Saute the first 5 ingredients in ¼ cup oil (optional, may use water) in very large stock pot. Add the remaining ingredients. Bring to a boil; add 1 cup noodles or cooked rice. Boil for 15 minutes more, stirring occasionally. Just before serving, add pesto: Mince 6 garlic cloves very fine or use press. Add 2 Tbsp. dried basil, then ¼ cup oil; mix well rubbing garlic well against side of bowl to get juices in oil.

Food – The Heart

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The heart is an amazing organ. For perfect circulation, a strong heart is needed to pump blood to every organ and cell of the body. To support heart vitality, an understanding of its physiology is necessary. “Since the mind and the soul find expression through the body, both mental and spiritual vigor are in great degree dependent upon physical strength and activity; whatever promotes physical health, promotes the development of a strong mind and a well-balanced character. Without health, no one can as distinctly understand or as completely fulfill his obligations to himself, to his fellow beings, or to his Creator. Therefore the health should be as faithfully guarded as the character. A knowledge of physiology and hygiene should be the basis of all educational effort.” Child Guidance, 360, 361.

To understand the heart we need to look at its structure. The heart is located below the ribs and in the middle left side of the chest and is approximately the size of each individual’s doubled up fist. The heart, a sophisticated pump, pumps about 100,000 times moving approximately 7,000 quarts of blood per day. Exercise can increase the output up to 6 times. The pumping phase is 1/3 and the resting phase is 2/3 of the heart cycle. The heart has 4 chambers comprising 2 sets of pumps, one pumping blood to the lungs and the other larger pump, sending blood to the body. The pump is assisted in its function by 4 valves that prevent blood from leaking backward during the pumping and resting phases. The pumping action is initiated by electrical pacemakers and pathways that carry the signal to all parts of the heart.

Arteries, capillaries, and veins compose a system of tubes that carry the pumped blood to the body. The arteries and veins have an outer tissue covering, a muscular layer, and an inner layer. The muscular layer is much thicker in the arteries which carry oxygen rich blood from the heart than in the veins which carry oxygen poor blood back to the heart. The capillaries, located between the arteries and veins are very small, thin tubes which allow the oxygen, nutrients, and waste products to exit and enter the tubes. This complex system of tubes is called the circulatory system. Although all arteries are important, the coronary arteries which carry blood to the heart are critical. If the heart muscle does not have a rich supply of blood, it is damaged, and its ability to function is hindered. There are about 100,000 miles of tubes in our circulatory system and it takes only 15-20 seconds for the blood to go through this entire system. “Perfect health depends upon perfect circulation.” Christian Temperance and Bible Hygiene, 89.

According to the Mayo Foundation for Medical Education and Research, heart disease is the number one worldwide killer of adults. It is responsible for 40 percent of all deaths in the United States, more than all forms of cancer combined. Heart disease is closely related to lifestyle decisions (diet, smoking, obesity, sedentary and stressful lifestyle) and other factors (family history, blood pressure, age, sex, and diabetes).

Prevention of heart disease is far better than needing treatment so choose a lifestyle to promote a healthy heart by forming healthy habits and teaching them to our families. Is it any wonder that the Lord says, “Keep thy heart with all diligence; for out of it [are] the issues of life.” Proverbs 4:23.

Recipe – Quinoa Salad

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1 ½ cup quinoa

3 cups water

1 tsp salt

Corn kernels

Cilantro

Cooked black beans

green onion

avocado

sun dried tomatoes

lime juice

olive oil

Salt to taste

Thoroughly rinse quinoa before cooking. Cook quinoa in water and salt for approximately 10 minutes or until water is absorbed. Let cool then add fresh ingredients in desired amounts. Make dressing with lime juice, olive oil and salt blended together.

Food – Exercise

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Exercise is vital to a healthy mind and body. “If physical exercise were combined with mental exertion, the blood would be quickened in its circulation, the action of the heart would be more perfect, impure matter would be thrown off, and new life and vigor would be experienced in every part of the body.” Testimony Studies on Diet and Foods, 163.

If exercise is so vital to a healthy mind and body we need to learn to exercise. True exercise uses all the major muscles of the body, quickens the heart beat, increases the volume of air brought in by the lungs, and increases and improves the circulation of blood through the body. Exercise should be sustained for at least 15 to 20 minutes per session, and a little longer if the goal is weight loss. Use breathing as a guide to regulate exercise intensity. If it is possible to sing while exercising there is not enough exertion on the body; however, if breathing becomes strained it could be that the body is overexerting. With a healthy level of intensity it should be possible to talk more or less easily while exercising.

“Many who are very feeble can walk if they only think so. … Try to exercise moderately at first. Have rules to govern you. Walk! Yes, walk! If you possibly can, walk! Try it a short distance at first, you who think walking is impossible. You will no doubt become weary. … Your limbs may feel weak. And no wonder when you have not used them much more than as if you had no limbs.” Daughters of God, 171.

“A conservative approach to exercise would recommend that a person over 30 years of age, with a history of heart problems, high blood pressure, and weight issues, should have a physical checkup before beginning a strenuous exercise program. However, Ellen White advocates a liberal approach to exercise, meaning that if a person shows no obvious negative symptoms of the condition, it is healthy to start exercising.

There are many good ways to exercise, but we are counseled, “Walking, in all cases where it is possible, is the best exercise, because in walking, all the muscles are brought into action.” The Health Reformer, July 1, 1872. We are further instructed, “When the weather will permit, those who are engaged in sedentary occupations, should, if possible, walk out in the open air every day, summer and winter. The clothing should be suitable, and the feet well protected. Walking is often more beneficial to health than all the medicine that can be prescribed.” Christian Temperance and Bible Hygiene, 100, 101.

Finally note this: “Morning exercise, in walking in the free, invigorating air of heaven, or cultivating flowers, small fruits, and vegetables, is necessary to a healthful circulation of the blood. It is the surest safeguard against colds, coughs, congestions of the brain and lungs, inflammation of the liver, the kidneys, and the lungs, and a hundred other diseases.” Healthful Living, 130, 131.

With this in mind we should all begin a healthy exercise program that can be incorporated into daily life. Make a firm decision to achieve the countless benefits which a healthy exercise routine will make possible. Then, determine by God’s grace, to begin and continue with an exercise program that will improve your mental, physical, and spiritual health.

Food for Life — September 1998

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September, the beginning of autumn and the time when the leaves turn their colors. Isn’t God wonderful to create the glorious colors throughout the seasons for us to enjoy? Praise His holy name! I happen to be in California, and although for most of the year with the horrible storms of all kinds, we were very thankful that we were here, instead of the Midwest, where we usually are this time of year; yet we cannot forget the beauty of Missouri this time of year.

“Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect that are not afforded by a more complex and stimulating diet.

“But not all foods wholesome in themselves are equally suited to our needs under all circumstances. Care should be taken in the selection of food. Our diet should be suited to the season, to the climate in which we live, and to the occupation we follow. Some foods that are adapted for use at one season or in one climate are not suited to another. So there are different foods best suited for persons in different occupations. Often food that can be used with benefit by those engaged in hard physical labor is unsuitable for persons of sedentary pursuits or intense mental application. God has given us an ample variety of healthful foods, and each person should choose from it the things that experience and sound judgment prove to be best suited to his own necessities.

“Nature’s abundant supply of fruits, nuts, and grains is ample, and year by year the products of all lands are more generally distributed to all, by the increased facilities for transportation. As a result many articles of food which a few years ago were regarded as expensive luxuries are now within the reach of all as foods for everyday use. This is especially the case with dried and canned fruits.

“Nuts and nut foods are coming largely into use to take the place of flesh meats. With nuts may be combined grains, fruits, and some roots, to make foods that are healthful and nourishing. Care should be taken, however, not to use too large a proportion of nuts. Those who realize ill effects from the use of nut foods may find the difficulty removed by attending to this precaution. It should be remembered, too, that some nuts are not so wholesome as others. Almonds are preferable to peanuts, but peanuts in limited quantities, used in connection with grains, are nourishing and digestible.

“When properly prepared, olives, like nuts, supply the place of butter and flesh meats. The oil, as eaten in the olive, is far preferable to animal oil or fat. It serves as a laxative. Its use will be found beneficial to consumptives, and it is healing to an inflamed, irritated stomach.

“Persons who have accustomed themselves to a rich, highly stimulating diet have an unnatural taste, and they cannot at once relish food that is plain and simple. It will take time for the taste to become natural and for the stomach to recover from the abuse it has suffered. But those who persevere in the use of wholesome food will, after a time, find it palatable. Its delicate and delicious flavors will be appreciated, and it will be eaten with greater enjoyment than can be derived from unwholesome dainties. And the stomach, in a healthy condition, neither fevered nor overtaxed, can readily perform its task.” The Ministry of Healing, 296–299.

Nut Crackers

3 cups whole wheat flour

1 1/2 cups nut butter cream

Mix flour and nut butter cream thoroughly and knead for about 20 minutes. Roll to 1 inch thick and cut with small round cutter. Bake at 425° for 10 minutes and reduce heat to 350° for about 20 minutes.

 

Recipe – Nutty Carob Candies

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Nutty Carob Candies

Ingredients

  • ½ – ⅔ cup coconut oil
  • ¾ cup dates, pitted (8-10)
  • ¼ cup honey
  • 3 Tbsp. carob powder
  • Pinch of salt
  • ¾ cup chopped walnuts

Process

Set nuts aside and place all other ingredients into food processor and mix until fully combined. Then add nuts and mix. Spoon into 8 x 8” dish or pan, flatten out and put into refrigerator to set for a few hours. Cut into bite sized squares and enjoy!

Food – Carob

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Carob, a healthy alternative to chocolate or cocoa powder, is also known as St. John’s bread. It grows on Fabaceae trees in pods much like peas and is considered a legume. Many cultures regularly use carob like other nuts and seeds. Carob powder is a healthy alternative to cocoa powder.

“Carob powder contains virtually no fat. If you’re on a low-fat diet, carob powder is a good option. Just keep in mind that it is higher in sugar and carbs than cocoa powder. Just 2 tablespoons of carob powder have 6 grams of sugar, about 1.5 teaspoons. Since most baking recipes call for up to 1 cup of carob powder, the sugar grams can add up fast. Still, if you substitute carob powder for chocolate chips, you’ll save on fat and calories.

“According to the Mayo Clinic, the average American gets 3,400 mg of sodium daily. This is much more than the recommended dietary allowance (RDA) of 2,300 mg. The American Heart Association recommends even less, just 1,500 mg daily. Carob powder contains no sodium.

“Calcium is a mineral. It’s important for bone health. It also helps your heart, nerves, and muscles function well. Two tablespoons of carob powder have 42 mg of calcium, or 4 percent of the RDA.

“Carob powder is gluten-free. Carob powder contains no caffeine. Try these ways to add carob powder to your diet:

  • add carob powder to smoothies
  • sprinkle carob powder on yogurt or ice cream
  • add carob powder to your favorite bread dough or pancake batter
  • make a hot carob drink instead of hot chocolate

“Carob powder is Fido-friendly. It doesn’t contain high levels of theobromine, a compound that is toxic to dogs and cats in large quantities. Many dog treats are made with carob powder. There’s no need to panic if your dog or cat gets into your stash.” www.healthline.com/health/food-nutrition/carob-powder

 

Nutty Carob Candies

Ingredients

½ – ⅔ cup coconut oil

¾ cup dates, pitted (8-10)

¼ cup honey

3 Tbsp. carob powder

Pinch of salt

¾ cup chopped walnuts

Process

Set nuts aside and place all other ingredients into food processor and mix until fully combined. Then add nuts and mix. Spoon into 8 x 8” dish or pan, flatten out and put into refrigerator to set for a few hours. Cut into bite sized squares and enjoy!