Best Fruits For a Healthy Life / Lemonade Kiss

Instead of eating empty calories like a bag of M&M's, grab a nutritious snack.
Satisfy your sweet tooth and keep your blood sugar in check with the following fresh or frozen low-carb choices.


The key is to keep an eye on portion sizes and stay away from fruits canned in syrups or other types of added sugar. These fruits are all  Low Carb and Low Sugar, great for those of us with Diabetes, or anyone who just prefers to stay healthy!

Any kind of berries  3/4 cup = 62 calories & 16 grams of carbs.

                                              Antioxidants, Vitamins, Fiber

Cherries              12          = 59 calories & 14 grams of carbs. 

                                               Antioxidants, Fight heart desease & cancer 

Apricots             1          =  17 calories & 4 grams of carbohydrates

                                              Eat 4 for Vitamin A & Fiber

Apple  (small, size of fist) = 54 calories & 14 grams of carbohydrates  

                                             Vitamin C & Fiber

Orange             1          = 62 calories & 15 grams of carbohydrates

                                             Daily req. of Vitamin C & Potasium

Kiwi (one large size)         = 56 calories & 13 grams of carbs.

                                             Potasium, Fiber & Vitamin C

Peach              1 size of tennis ball = low carb, Vitamin A, C, Potasium and Fiber

Pear 1 size of your fist   = Low carb, Potasium and Fiber

Lemonade Kiss

What could be better than this?

Sitting on the bench

with a lemonade kiss!

Sailboats still

at a distance

with

waves caressing 

the soft white sand

and

swaying 

as if they were dancing

the way we do with the band.

I feel so blessed 

I feel in bliss

with you by my side,

and my lemonade kiss!

From the book "Awakening Love"

Written by Yolanda Pacheco Garcia

www.victoryp.com

Good Morning!

If you're having trouble rising and shining, try these simple strategies to help you look and feel more awake and alert. 
Waking up doesn't have to be hard to do!
Whatever your reasons for not getting enough sleep — partying, studying, or dreaded insomnia — there are days when morning just comes way too early. But before you reach for a triple espresso (a recent study from the U.K. found that the buzz we get from caffeine may be more mental than chemical, anyway) try these tips (Given by Dr. Hirsch) for looking and feeling awake and refreshed:

 

* Give your skin a chill-hold a cold washcloth over your eyes-refreshes and          reduces swelling

*Pay extra attention to your eyes-use eye cream to keep them hydrated and wrinklefree

*Skip the salt-avoid salt as much as possible especially after 6pm to avoid bloating

*Bend over backwards-literally, bend backwards along the side of your bed getting heart higher than your head

*Wake up and Smell the citrus-and eat the orange too!  Certain scents stimulate the brain and can make you feel more awake and refreshed, says Alan Hirsch, M.D., founder and neurological director of the Smell & Taste Treatment and Research Foundation. Three that do the trick: jasmine, which increases beta waves (the brain waves associated with alertness), and citrus and peppermint scents, which induce wakefulness by stimulating the trigeminal nerve (the same nerve that's activated when you're revived with smelling salts). So peel and eat an orange for breakfast, deeply inhale as you drink a cup of peppermint tea, or lather up with a citrus-scented body wash in the shower.

*Wake up to fresh flowers- Keeping fresh flowers in your home can make you feel more energetic, enthusiastic, and happy at home and work.

and of course if all else fails, 

*Find the bright side-use highlighter/whitener under your eyes and eyebrows to hide the dark circles under your eyes

* * * * * * * * * * * * * * * * * * * * * ** * * * * * * * * *

Good Morning

This  morning  when I awoke

And saw the sun above,

I softly said, “Good morning day”

The one I truly love.

Right away I thought of you 

And said a loving prayer,

hoping you would smile too

And keep you free from care.

I  thought of all the happiness 

A day could hold in store, 

I  wished  it all for you because 

No one deserves  it more. 

I felt so warm and good inside, 

My heart was all aglow.

I know someday you'll feel the same

because, happiness spreads, 

you know.

From the book "Awakening Love"

Written by Yolanda Pacheco Garcia

www.victoryp.com

Smoothies

Tired of eggs and oatmeal for breakfast? Take a break from traditional morning meals and prepare a healthy, delicious smoothie. A smoothie is a blended beverage that is typically made with milk and/or yogurt and fruit . Smoothies are so easy to prepare they’re a great option if you’re pressed for time.

How to Prepare a Smoothie at Home

When preparing a smoothie at home, use a food processor or blender, which will give this tasty beverage a thick, milkshake-like consistency. There are a variety of ingredients you can use in your smoothie.  Here are some basic guidelines:

• Fat-free (skim) or 1% milk
• Nonfat or low-fat plain yogurt, including nonfat (0%) Greek yogurt
• Nuts or flaxseed
• Vanilla or almond extract
• Fresh or frozen fruit, such as blueberries, blackberries, strawberries, raspberries, peaches, and one banana

How to Choose a Healthy Store-Bought Smoothie
While it’s best to prepare your smoothies at home (because you know they’ll contain only the healthiest ingredients), you can purchase smoothies in chain stores or grocery stores too, as long as you check the list of ingredients first. Be aware that some smoothie brands contain canned fruit with added sugars, sugary syrups, full-fat yogurt, whole milk, and/or ice cream, which may derail your weight-loss efforts.

Whether you prepare a smoothie at home or buy one, stick to a serving of 8 ounces — anything larger can affect your blood sugar and create cravings.

Smoothies

Some are too heavy.

Some are too weak.

Some are too bland.

Some are too bleak.

Some are too sour.

Some are too sweet.

Some are too loud.

Some are too meak.

Some don’t know the difference

from a day or a week.

But, the best one

is the one made for me

it is special, as you can see

The best one is YOU!

From the book, Awakening Love 

written by Yolanda Pacheco Garcia

www.victoryp.com

Depression

Depression can leave you with little interest in anything. But sometimes when you’re feeling down, there’s no easier pick-me-up than a favorite movie. It might make you laugh, it might make you cry, but a classic feel-good flick will always leave you a little happier and may even put a smile on your face. So whether you’re looking for a romantic comedy, nostalgia, or pure escape, read the top 10 movies to watch when you’re feeling down. Grab the popcorn and dim the lights!


Love Actually-Romantic comedy about all types of love-lot of laughs
Its a Wonderful Life-one man's life touches many others
Tootsie-great comedy with lots of laughter
The Shawshank Redemption- there is a moment in everyone's life that can be appreciated
Babe-a reminder that the seemingly impossible is possible, and the value of pets
The Blind Side- heartwarming story of the value of generosity and believing in yourself
Up-comedy to help you get in touch with your inner child-lots of laughs
Under The Tuscan Sun-Scenic delights of Italy; If you make room for what you want in life, your wishes may come true in unexpected ways
The Sound of Music-Listening to music has been shown to ease symptoms of depression, relieve stress, and calm the heart rate.  This is guaranteed to lift your spirits!
Breaking Away- on the value of trusting and, above all, never giving up.

Alone in My Thoughts

Alone in my thoughts

I sit missing you dear

What I would give to have you near

My eyes are without that glistening glow

The one from your love, the one you that you know

(The one that lights up when you love me so.)

Alone in my thoughts

where are you my dear

to have and to hold 

close to me here

Swirls of moonlight dance in my head,

your movement your touch, such a wonderful thread,

the image I perceive is without form 

yet fills my heart now all forlorn

Alone in my thoughts 

my heart awaits

for strings of love

to touch my fate

Among the visions of you and me

I struggle with uncertainty

why I feel lost like a child in the night

and I have this need to hold you tight

I dream of such things, which touch my soul 

and wonder what’s missing to make me whole.

Alone in my thoughts....

From Lost and Found: Love, a book of love poems

Written by Yolanda Pacheco Garcia

Order your copy from www.victoryp.com

Happy Valentines Day!

My Friends

My friends are like angels

who brighten my days

in all kinds of wonderful

magical ways.

Their thoughtfulness comes,

as a gift from above.

I feel I'm surrounded,

By warm, caring love.

Like upside-down rainbows,

their smiles bring the sun.

They fill lonely moments,

with laughter and fun.

My friends are like angels,

without any wings,

filling my life,

with most precious things.

Thank you!

From "Lost and Found: Love, a book of Love Poems"

Written by Yolanda Pacheco Garcia

www.victoryp.com

Order your second edition copy today!

Healthy Heart / Heart Aglow

What to Eat for a Healthy Heart

The American Heart Association recognizes February as American Heart Month, which means there’s no better time than now to learn more about heart-disease prevention. Heart disease is the leading cause of death in men and women in the United States — but steps can be taken to reverse this dangerous trend, starting with eating heart-healthy foods, exercising, and partnering with your doctor for early detection. 

"The good news is that due to recent advances in understanding, detecting, and treating heart disease, I believe we have reached a point where the great majority of heart attacks and strokes can be prevented," explains Dr. Arthur Agatston, leading preventive cardiologist.   "One of the most important things you can do to prevent heart disease is to practice heart-healthy eating," he says. "By enjoying the wide range of nutrient-dense, fiber-rich foods, you take a big step toward reducing your risk of heart attack and stroke."

Here are Dr. Agatston’s basic guidelines for heart-healthy eating:

• Eat good carbohydrates. Good carbs include high-fiber, nutrient-dense fruits, vegetables, legumes, and whole grains.
• Eat good fats. Choose good fats found in extra-virgin olive oil, canola oil, peanut oil, flaxseed oil, walnut oil, avocados, nuts, and fish. Omega-3 (fish oil) supplements are also fine.
• Eat lean protein. The best sources include skinless white-meat poultry, fish and shellfish, lean cuts of meat, and soy-based options such as tofu, as well as legumes, eggs, low-fat dairy foods, nuts, and seeds.

If you follow these guidelines, you can put together delicious, satisfying, and healthy meals and snacks — and take the first step toward a healthier life.

Heart Aglow

 The world is full of wonder,

 Things of beauty, mirth and whim;

 And I must surely say I know, 

 You're definitely one of them!

 You fill my head with happy thoughts,

 My heart with such delight;

 My stomach's full of butterflies,

 Your love fills my soul with light.

 I'm so glad to have you in my life,

 I thought that you should know;

 Just the simple thought of you,

 Always sets my heart aglow.

Written by Yolanda Pacheco Garcia

from the book "Awakening Love"

www.victoryp.com

The Spice of Life

All those spices and herbs in your spice rack can do more than add a little extra kick to your meals — they can rev up your metabolism and improve your health at the same time. Many spices are considered superfoods because they are full of antioxidants! Consider adding two to three spices to all your meals to make them not only taste great, but also help detoxify your body at the same time. (Don’t you just love nature!?) Here’s a list of some of the herbs and spices that will give a healthy (and flavorful) boost to your foods.

• Basil is rich in antioxidants like vitamins A and C.
• Black pepper increases the hydrochloric-acid production in your stomach, aiding digestion.
• Cayenne pepper is a cardiovascular booster.
• Crushed red-pepper flakes contain capsaicin, a potent anti-inflammatory.
• Cumin primes the salivary glands and improves digestion.
• Curry powder combines all the benefits of cumin and turmeric in one quick pinch.
• Dill is a potent antioxidant and a good source of calcium.
• Fennel boosts levels of vitamin C and contains anethole, a phytonutrient that can prevent cancer.
• Garlic can help regulate the number of fat cells in your body and protect your cardiovascular system from disease.
• Lemon and lime brighten up the flavor of plain water — and boost your intake of vitamin C.
• Mint can help fight cancer.
• Nutmeg can help you get sleepy at night.
• Onion offers similar cardiovascular benefits as garlic.
• Oregano is, pound for pound, one of the most antioxidant-rich foods around.
• Paprika is an excellent anti-inflammatory and antioxidant.
• Rosemary may be a weapon in the fight against cancer by preventing carcinogens from binding to cells.
• Sage contains the same cancer-fighting compounds as rosemary.
• Tarragon can aid digestion and help improve heart health.
• Thyme is a relative of mint and a potent antioxidant.
• Turmeric has been shown in several studies to have anti-inflammatory properties — and could help protect against degenerative diseases like Alzheimer’s and heart disease.
• Vanilla is not only a sweet flavoring but also a stellar antioxidant.

Variety is the spice of life!  By learning how to incorporate delicious flavors into your meals, you’ll  not only enjoy a longer and healthy life, you will enjoy a savoury dish!

You Came into My Life

I didn't want to lose my heart

But then I met you and had to restart.

I thought about my feelings, and didn't intend

on spending my life with you until the end.

However, we were surely meant to be

It was our true destiny.

With some magic we did fly

finding love you and I.

I just could not resist

that one special goodbye kiss.

It really wasn't supposed to happen like this

but it was something we couldn't dismiss.

I wasn't meant to be alone

and certainly not a rolling stone.

I had been living with a shadow overhead,

until we met and smiled instead.

I had been putting my heart far away

I had been saving it for a special day.

But then you came along my way

And this is all I have to say:

You are the spice of my life!

and I  love you!

From the Book "Awakening Love"

Written by Yolanda Pacheco Garcia

www.victoryp.com