A Message to My Followers

By cassandrwiley / On / In Healthy Eating, Self-Improvement

Hi Everyone. I’m sorry that I’ve been out of touch for a while.  This summer, I was accepted into the Post-Baccalaureate certificate program for Health and Wellness Coaching at the Maryland University of Integrative Health. I’ve completed one class with three in-progress. The school is very warm with many great resources.

Things are starting to get more intense now, but I am doing very well.  I have an “A” average currently.  In addition, I’m working full time and taking care of my family.  Since I have been out of school for a while, I wanted to start with a certificate. I should be finished by August of next year.  If I decide to pursue another Master’s degree, I would finish in 2020.  I have a Master’s degree in Analytical Chemistry, so I’m not sure if I need another one.

The science field has given a a solid foundation to move into Health and Wellness Coaching. I am very passionate about health and wellness, as you may see from some of my posts.  With proper diet and exercise, I am back to a size 6; I have not wore that size in 12 years.  I want to help others reach their goals.  My goal is to have my own practice.

My son is doing very well.  He will be 8 years old in December. I’ve talked about the challenges we’ve faced with his autism. He has made so much progress. He’s reading,   making friends, and has not had any behavioral issues at his new school. I want to help those parents as well.  Diet and environment are so important for their physical and emotional well-being.

I want to continue to blog. I am learning so much that I would like to share with you. Thank you to those that still follow me.

My Fitness Journey, Part 3

By cassandrwiley / On / In Health and Illnesses, Healthy Eating, Self-Improvement

Some of my readers out there may remember when I started my fitness journey in 2015. When I wrote My Fitness Journey, Part 2, I learned about “wheat belly” and made the appropriate changes at the beginning of 2018.  Now, we’re at the start of summer, even though for a week sometimes, we don’t see the sun where I live.

When I was laid off from my job in November, I discontinued my gym membership and focused on diet. I also started walking for 30 minutes if it was a sunny day. In April, my husband and I went on a 21-day Daniel fast for weight loss and overall health.  My husband suffers from diabetes, high cholesterol, and high blood pressure.  I have high blood pressure.  We also did a 3-day detox.  My weight dropped, and I felt better overall.

This past Wednesday, I met with a trainer to see the progress that I made.  When I started  this “journey”  I weighed 144lbs.  Presently, I weigh 130.5 lbs. with 28.7 percent body, and 50.7 muscle mass.  My percent body fat is in a normal range; however, if it goes down to 22 percent, I won’t need the high blood pressure medication.  My muscle mass should be half of my body weight, which would be 65.  My trainer was happy with my diet.  I don’t eat meat everyday, mostly fresh vegetables. Okra is a staple for me. When I do eat meat, it’s chicken, fish, or steak.

I am trying out a group exercise class that meets 3 times a week.  So far, I believe that it will help me reach my goals.  We perform exercises that work the core, arms, and legs.  I can be assured that I will be doing the exercises properly.  When you’re on your own, you may tend to “slack off’”.  The goal is the build muscle and reduce body fat to treat high blood pressure.  I have to continue to insure that my blood sugar and cholesterol levels stay within a healthy range. At one time, it was a struggle.  However, making lifestyle changes improved my health.  I will get another reassessment in 4 to 8 weeks.

 

 

7 Simple Meal Ideas for the Average Cook

By cassandrwiley / On / In Healthy Eating

With the demands and stresses of corporate America, many people, particularly millennials, don’t have a lot of time to cook. Many millennials admit that their cooking skills are limited due to a parent not teaching them to cook. According to a survey conducted in January 2015, 45 percent of people ages 18 to 24 and 64 percent of those ages 25 to 34, considered themselves as good or decent cooks.

For the same survey, 53 percent of millennials admit to eating out at restaurants once per week. For those that live at home with their parents or have a spouse or roommate that cooks, it is not a big concern. However, for the single millennials that live alone, they rely on carry-out, processed foods, or anything that is a “quick fix”. However, eating out becomes expensive. Further, unless you ask, the food may be genetically modified. Processed foods may be high in sodium, sugar, and fat. If one has limited cooking skills, you can still prepare healthy, easy meals from scratch.

Simple Meal Ideas

1. Soup

This goes beyond Ramen noodles. Squash, vegetable, and tomato soups are easy to prepare and require few ingredients. Please visit the following link for other soup ideas.

2. Chicken cacciatore

You’ll need chicken (legs, thighs, or wings), tomatoes, and salsa. You may add additional spices to your liking. Bake in the oven between 2 and 2 1/2 hours. Serve with rice.

3. Steak

Add seasoning to your favorite cut of steak and broil in the oven. If you like onions with your steak, cut and sauté in butter on the stove top.

4. Tacos

Tacos are delicious and very easy to make. You’ll need ground beef, taco seasoning, taco shells, lettuce, tomato, (red) onion, shredded cheese, sour cream and salsa. You can make taco salad as another option.

5. Salmon cakes

Season a fillet of wild salmon and bake until done. (Do not use canned salmon). When cooled, shred the salmon and add an egg, bread crumbs, seasonings (salt, pepper, garlic powder, onion powder), and chopped onion. Shape into patties and fry in oil, cooking on both sides. Freeze the uncooked salmon cakes.

6. Pasta

Spaghetti and meatballs is simple to make. Try preparing ravioli and fettuccine dishes.

7. Salad

You can’t mess up a salad! For a garden salad, use both romaine lettuce and spring mix or other fresh greens. Add cucumbers, tomatoes, red, yellow, and orange peppers. (A colorful salad is appealing to the eye). For added flavor, include red onion, pomegranate seeds, blue or feta cheese. For salad dressing, you may simply use olive oil and red wine or balsamic vinegar. To make Caesar salad, use romaine lettuce, Caesar dressing, and croutons.

You have one dish to try each day for one week. Feel free to mix and match and get creative. If it doesn’t turn out right the first time, it’s fine. Try again until you get it right. Cooking is trial and error.

10 Benefits of Dandelion: Is it a Weed or an Herb?

By cassandrwiley / On / In Alternative Therapies, Health and Illnesses, Healthy Eating, Occult, Self-Improvement

Every spring, we see dandelions growing in our yards and in the fields.  Many of us treat our yards with weed killer to get rid of them. If you learned that dandelions have health benefits, would you see reconsider killing them?

I was shopping at my local Wegman’s, and I bought some dandelion greens.  I buy them by the bunch.  When I got to the checkout line, the cashier asked me what I used it for.  It’s not a popular item,  like kale or spinach.  After telling her that I use it when I juice, she understood.   She mentioned that customers use it to make smoothies or even for their pets. (Keep reading to find out how).

There are many benefits of dandelion; you can use the root, the flower, or the greens. As I mentioned, I juice the greens along with pineapple, green apple, and flax seed meal. You can also drink  dandelion tea, cold or hot.

  1. Weight loss.  Dandelion is a diuretic, which means that it rids the body of excess water which helps with weight loss.
  2. Inflammation. Dandelion greens treat muscle aches and joint pain.
  3. Relieves constipation and increases bowel movements. Because I use it as part of my juicing regimen, it keeps me “regular”.
  4. Diabetes. Dandelion fights both Type I and Type II diabetes by removing excess sugar from the body.
  5. Reduces high cholesterol. High cholesterol, high blood pressure, and diabetes are typically diagnosed together.
  6. High blood pressure.  Since dandelion works as a diuretic, it can help lower blood pressure without the unwanted side effects of a prescription drug.
  7. Cancer fighter.  Boil the dried yellow flowers in water and drink the liquid.  Dandelion purifies the blood and detoxes the liver.   Many of those cancer drugs, in addition to chemotherapy and radiation therapy, can be extremely toxic to the body. (Why do most cancer patients lose their hair?).   Dandelions are high in vitamin K.   It’s been proven to work for “drug- resistant forms of cancer”. 
  8. Kidney failure.  Dandelion root strengthens the kidneys.
  9. Eye and skin health.  Dandelion greens contain over 100 percent of vitamin A to improve vision and fight skin infections.
  10. Chronic indigestion and excess gas.  Dandelion works great for dogs that suffer from digestion issues.

Remember, as we approach Spring, please pick the dandelions in your yard or wherever you can find them.  Our Power put herbs on the earth to heal us (Jubilees 10:12).  Shalom!

My Fitness Journey, Part 2

By cassandrwiley / On / In Healthy Eating, Self-Improvement

You may recall that I have been on a fitness journey for about 2 years now.  My starting weight in December 2015 was 146 lbs. I had some weight loss by early 2016.  It was 6 pounds that I recall.  My family and I moved in June 2016, and for some reason, we started eating out more frequently; I gained that weight back.  Later that year, I found out that I was pre-diabetic with high blood pressure and high cholesterol.  I had been diagnosed with high blood pressure at age 25.  I started working with a personal trainer  and began working to change my diet. My husband and I decided to go vegan for one month and take herbal supplements to improve our health.  Early last year, I had my annual physical exam.  My weight was stable at 143 lbs., but my blood work results were the best ever in a long time.  I didn’t have pre-diabetes or high cholesterol anymore!  The combination of diet and herbal supplements improved my health!

In October of last year, we decided to go back to eating vegan for one month.  We noticed a big difference in our health and overall well being.  After that month, we decided that we would only eat meat twice weekly. Usually, it’s fish, but also chicken, turkey, and grass-fed beef.  We rarely eat dairy.

In the past month, we learned about “wheat belly” .  Today, the majority of the  wheat  is genetically modified.  Since the body does not know how to digest this genetically modified wheat, it’s stored as fat in our brains and in our stomachs.  Gluten is also something that we try to avoid.  I don’t eat wheat unless it is organic.  Since I eat dairy and organic wheat products rarely, my stomach does not look like a “muffin top”.   I can wear a dress without being paranoid that I look pregnant.  I get on the scale this morning, and I weigh 133 lbs!  I haven’t been working out in the last few months. It’s all from diet!  Working out will only enhance.  This is a weight that I am happy to stay at.  If you want to lose weight, you must change your lifestyle.

A Funny Story About Popcorn

By cassandrwiley / On / In Healthy Eating

On Friday, I was preparing to make popcorn for my family.  We were going to watch Jumaji, the 1995 version with Kirsten Dunst and Robin Williams.  Three years ago, we invested in an air popper.  I added 2 small scoops of popcorn kernels and turned it on.  After 30 seconds, the air popper cuts off and I see smoke!  I unplugged it immediately.

My husband smells smoke as he walks into the kitchen.  Realizing that the air popper is dead, he tries another method.  He pours some pure vegetable oil in a wok pan.  I add the popcorn kernels.  He heats the kernels over a flame, moving the wok pan around.  After 5 minutes, we have freshly popped corn.  I added the usual olive oil and sea salt.  It was delicious!

How many ways can you make fresh popcorn?  The real question is how can you make it healthy? Here are a few tips:

  1. Don’t buy microwave  or processed popcorn.  Microwave popcorn and even brands like Jiffy Pop contains hydrogenated oil and other unhealthy ingredients.  Don’t sacrifice healthy for quick and easy.
  2. Invest in an air popper.  The price ranges from $20.00 to $35.00.  You can order from Amazon or purchase from any department store.  Add your favorite ingredients to your freshly popped corn.
  3. Make your own.  As I mentioned, we made delicious popcorn on the stove top with olive oil and sea salt.  Baked Bree and Food Babe also have great recipes.

Whatever your popcorn preference, it’s best to make your own.  With GMOs and other artificial additives that exist, you want to play it safe.  With more of winter on it’s way, snuggle up with your loved ones with a bucket and your favorite flicks.

 

Ketchup, Ketchup, Where’s the Ketchup?!

By cassandrwiley / On / In Health and Illnesses, Healthy Eating, Self-Improvement

Whether it’s ketchup or catsup, it’s a favorite condiment of many Americans.  However, it can contain ingredients like high fructose corn syrup, corn syrup, and natural flavoring.  Natural flavoring sounds innocent enough, but at the same time, it’s very deceptive.  When people see natural, they automatically think that it’s healthy, not artificial.  The best option is if you see “natural flavoring” listed as an ingredient, call the company to find out the specific ingredients.

My family loves Trader Joe’s Organic Ketchup.  It tastes like fresh tomatoes.  It contains organic  tomato purée, organic sugar, organic white vinegar, salt, organic onion powder, and organic spices.  Very simple.  All ingredients that you can pronounce.  If you cannot pronounce it, don’t buy it.

If you wanted to take a different route, you can always make your own ketchup. You can make it to your preferred taste with organic, non-GMO ingredients.  Wellness Mama has many great recipes from ketchup to homemade hand soap.

I enjoy making a variety of items from scratch like hand soap and even almond milk.  My homemade almond milk tasted richer than the organic milk from the supermarket.  It was very easy to make. (Add almond butter to warm water in a blender).  If you’re not already doing it, I encourage you to start making some of your own food, household items, and home remedies. The food today is tainted with GMOs, pesticides, and other poisons.  There doesn’t have to be a food shortage in order for there to be a famine (Matt. 24:7)

Why I Stopped Drinking Coffee and Wine

By cassandrwiley / On / In Alternative Therapies, Health and Illnesses, Healthy Eating

I have been dealing with thyroid nodules for the last 8 years.  Two Ear, Nose, and Throat Specialists advised me that I did not need surgery; one recommended that I needed it.  Until last year, they did not irritate me.  I almost opted to have surgery last year; however, a few weeks before I was scheduled to have surgery, I was told that my insurance would not cover all expenses.  Was that a coincidence?  No, not at all!

Doctors make surgery sound so simple. They would  remove my entire thyroid, and I would have to take thyroid medication for the rest of my life. I wasn’t comfortable with that.  I was introduced to an herbalist that instructed me on my thyroid nodules. Basically, nodules form because the blood needs to be detoxed.  You detox the blood and the liver with a healthy diet and herbal supplements.  I took the recommended herbal supplements and ate a vegan diet for a month.  (By vegan, I didn’t eat any meat, dairy, pasta, bread, or sweets).  My nodules began to reduce in size.

I didn’t continue the vegan lifestyle, but I continued taking the supplements. I’ve always been a coffee lover, whether it’s plain coffee, cappuccino, or  iced coffee.  I wasn’t an alcohol drinker, but in the last few months, I begin indulging in red wine, about 2-3 glasses per week.  I noticed that my nodules were beginning to grow and become irritating again.  After discussing with my herbalist, he said that coffee and wine increases thyroid nodules.

I stopped drinking both immediately.  Alcohol, coffee, and black tea are highly acidic.  You hear conflicting reports about coffee; some articles say that it can have positive effects on your health and some say to avoid it.  Wine is good for the heart, but you need to drink a good-quality wine to get the benefits.

I’ve mentioned in my previous posts that I do not eat pork, shrimp, crab, and lobster for religious reasons.  Although beef, chicken, turkey, and certain fish (not shark or catfish) are acceptable to eat, I will most likely return to the vegan lifestyle. Meat is very acidic, and it is very important to keep your body alkaline.  I would prefer being a vegan over having surgery and taking medication for life.

How I Overcame Pre-diabetes and High Cholesterol Without a Prescription

By cassandrwiley / On / In Health and Illnesses, Healthy Eating, Self-Improvement

When I had my annual physical this past January, my doctor was very impressed with my blood work results.  My thyroid functions were normal along with my cholesterol and blood sugar levels.   My issues with pre-diabetes and high cholesterol were no longer a concern for me.

In October 2016, I started taking herbal supplements. My family and I were introduced to an herbalist from Washington state. He gave us advice about our current medical conditions and herbal remedies.

Over  that next month, I didn’t eat any meat. I had stopped eating pork one month before. (See my post 5 Reasons That I Stopped Eating Pork).  Shellfish was no longer a part of my diet, either.  This includes shrimp, lobster, crab, oysters, clams, squid, and scallops. Having lived in Maryland for the past 11 years, crabs were always available, expensive sometimes, but available. With the exception of fish with fins and scales, everything else that lives in the water is unclean ( Leviticus 11:9-11).   Many of us believe that it’s a delicacy because it tastes delicious.  However, we don’t associate it with high blood pressure, high cholesterol, or diabetes.  Shellfish are typically bottom-dwellers that eat and carry bacteria. Think about that the next time you have shrimp cocktail or a crab cake.

In addition to not eating meat for one month, I did not eat dairy or bread.  My weight has not changed, but I have lost body fat.  When I saw my personal trainer 2 weeks ago, my body fat was 30 percent. Last year, it was 32 percent, so I have made progress. Under 30 percent body fat is ideal.

In conclusion, you can treat many common illnesses with a proper diet and herbs.  The body can basically heal itself if it’s properly cared for.  Many herbs have healing properties (Jubilees 10:12), so don’t need to go see the pharmacist.  Once you start taking prescription medications, you may have to take them for the rest of your life. It is better to treat the illness now with what the earth has to offer.