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

Fill up on Fiber

Fill Up on Fiber


Fiber — or roughage — is a type of carbohydrate that the body can't digest and yet is so important to eat. Why would I stress eating something that your body can’t absorb? Well, therein lays the trick: Fiber actually does a lot for you. Consider it the MVP of the digestive tract. It helps move food along quickly so it doesn’t stagnate, thus preventing toxins from being absorbed into the body — and its bulk will fill you up without adding a whole lot of calories to your diet.
You need at least 35 grams of fiber each day, but the average American gets only about 20 grams, leaving so many of us with constipation and other digestive issues. By making a few key changes to your diet, though, you can easily increase the amount of fiber you eat and help keep your body free of toxins.


•Just say no to white flour. When whole grains are refined — as they are to create white flour and white rice — the fiber is removed as well as all the benefits that come with it. Look for whole-grain bread, pasta, and brown rice, which retain the original fiber.

•Stock up on produce. Nutrient-packed fruits and veggies also come with plenty of fiber — especially cruciferous vegetables like broccoli and cauliflower.

•Consider a supplement. If you can’t get enough fiber from your regular diet, supplementation is possible. Look for all-natural fiber supplements that don’t contain unwanted chemicals.

•Determine if you need a little more help. Some people suffer from insufficient peristalsis — which means that no matter how much fiber they eat, their colon lacks the strength to contract and complete elimination. Drinking vitamin C powder that’s buffered with magnesium or potassium on an empty stomach several days a week can actually help stimulate your intestines and keep you regular.

Eating the correct amount of fiber is one ultra-easy way to keep your body in good health. By staying regular you’re supporting your gastrointestinal health, which is crucial to keep in tip-top shape if you’re truly interested in losing weight and becoming Sexy Forever. Continue committing to a new, healthy you, and you’ll have the body you’ve always dreamed of in no time!



May you have a Happy New Year!

To those we love and see each day

And other loved ones far away.

To all good friends

whose friendship means so much

And those with whom

we’re sonehow out of touch

I wish you every happiness this Holiday Season 

and throughout the coming year!

It is unblieveable how fast this year has come and gone!   This year has flown by like a dove, swift yet graceful.  

Thank you for your support and encouragement in writting.  Even though we have all been like a hawk, trying to make the most out of every day, let us make time for ourselves, to meditate, catch up, and enjoy life without stress, with lots of laughter, and Love!

 

Yolanda

 The Slow Dance

Have you ever seen a rainbow,

or ride on a merry-go-round?

Or listened to the rain

tapping on the ground?

Have you ever followed 

a hummingbird’s flight?

Or gazed when the sun 

starts fading into night?

You better slow down.

Don't dance so fast.

Time is short. and 

The music won't last.

Do you run through each day

like a chicken without a head?

And when asked to stay,

Do you run away instead?

When the day is done

Do you lie in your bed

With hundreds of thoughts  

pondering through your head?

You'd better slow down

Don't dance so fast.

Time is short.

The music won't last.

Have you ever told your mother

I’ll see you tomorrow?

And in your haste,

Not see her sorrow?

Have you ever lost touch,

Let a good friendship die

Cause you never had time

To call and say,"hi"

You'd better slow down.

Don't dance so fast.

Time is short.

The music won't last.

When you stress yourself out to get somewhere

You miss half the fun of getting there.

When you worry and hurry through your day,

It is like a special gift....Thrown away.

Life should be savoured.

Do take it slower

Hear the music

Before the song is over.

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

Written by Yolanda Pacheco Garcia

www.victoryp.com

Thanksgiving

I hope you all had a serene yet enjoyable Thanksgiving in the company of your loved ones.  One of the benefits of hosting Thanksgiving is having lots of leftover turkey to eat over the weekend. Here are some great  ideas. Just be sure to use skinless white turkey meat when preparing these recipes, which all serve two.

For Breakfast:
Mexican Turkey Scramble 
Heat 2 teaspoons extra-virgin olive oil in a large nonstick skillet over medium heat. Add 2 thinly sliced scallions and cook for 1 minute. Add 1 cup finely diced skinless white turkey meat and 3 tablespoons fresh spicy salsa; cook 1 to 2 minutes more. Add 3 beaten eggs and, stirring constantly, cook until eggs are set. Top each serving with 2 avocado slices and serve with extra salsa, if desired.

For Lunch:
Curried Turkey Salad 
Stir together 1/2 cup plain fat-free yogurt, 1/4 cup mayonnaise, 1 1/2 teaspoons curry powder, and 1/4 teaspoon ground ginger in a medium bowl. Fold in 2 cups cubed skinless white turkey meat, 1 diced celery stalk, 1/2 diced cucumber, 2 tablespoons diced red onion, and 2 tablespoons of a chopped fresh herb, such as parsley or cilantro. Season to taste with salt and pepper. Serve over lightly dressed greens.

For Dinner:
Ginger Turkey Stir-Fry 
Stir together 1 tablespoon canola oil, 2 chopped scallions, 2 minced garlic cloves, 1/4 teaspoon red pepper flakes, and 2 teaspoons minced ginger in a medium bowl. Add 2 cups cubed skinless white turkey meat and stir to coat; set aside for 10 minutes. Heat a large skillet over medium-high heat. Add turkey mixture and cook 1 to 2 minutes, stirring constantly. Add 2 cups small broccoli florets, 1/2 cup halved snow peas, 1 teaspoon toasted sesame oil, and 2 teaspoons low-sodium soy sauce. Cook 2 to 3 minutes more, stirring constantly. Serve hot.

Be Thankful

Be thankful that you don't already have everything you desire.

If you did, what would there be to look forward to?

Be thankful when you don't know something,

for it gives you the opportunity to learn.

Be thankful for the difficult times. 

During those times you grow.

Be thankful for your limitations,

because they give you opportunities for improvement.

Be thankful for each new challenge,

because it will build your strength and character.

Be thankful for your mistakes. 

They will teach you valuable lessons.

Be thankful when you're tired and weary,

because it means you've made an effort.

It's easy to be thankful for the good things.

A life of rich fulfillment comes to those who

are also thankful for the setbacks.

Gratitude can turn a negative into a positive.

Find a way to be thankful for your troubles,

and they can become your blessings.

I am thankful for you.

From the book, "Awakening Love" 

Written by Yolanda Pacheco Garcia

www.victoryp.com

Peanut Butter and Humpty Dumpty - Not

How to Choose a Peanut Butter

These days the supermarket shelves are packed with an almost overwhelming range of peanut butters: chunky, super-chunky, creamy, sugar-free, sodium-free, natural, organic. It goes on and on. When it comes to your weight-loss goals, how do you choose the best one? Start by considering that many supermarket peanut butters may contain more added sugar and hydrogenated oil than all-natural peanut butters.

Going Natural
On the South Beach Diet they recommend “natural” peanut butter, either freshly ground in the store or a national brand. Peanut butters labeled “natural” use peanuts and oil (usually peanut oil) as their ingredients, although some do contain a little salt and occasionally a little sugar (look for brands with 1 g of sugar or less). Because the peanut oil rises to the top in these natural products, you will have to stir it in. There are also “no-stir trans-fat-free” natural peanut butters available. These products usually contain palm oil or palm stearin, which is added to keep the contents from separating. There is no need to shop in health-food or specialty-food stores to find natural peanut butter these days. Most supermarkets carry it.

Benefits of Peanut Butter
In addition to being a great source of protein, peanut butter is rich in monounsaturated fat, the B vitamin folate, and resveratrol (the phytochemical also found in red wine). These nutrients are important for cardiovascular health.

Snack on It
You can enjoy up to 2 tablespoons a day of peanut butter as your nut allowance on all Phases of the South Beach Diet. But it’s especially good as a satisfying mid-morning or mid-afternoon snack. Enjoy it with celery, jicama, or fennel, or in a lettuce roll-up. It’s great with all-fruit jam on whole-grain crackers, or spread it on apple, pear, or banana slices.

Humpty Dumpty - Not

Like two young kids,

we laughed and played

We were like one

happy couple portrayed.

And then finally, 

I heard the truth.

I couldn't believe

you'd be so uncouth.

The daggar went deep

breaking my heart 

Our dreams were shattered

my  hopes fell apart.

But I will pick up the pieces

and put them together again

 unlike Humpty Dumpty

I will make a new friend!

from "Awakening Love" by Yolanda P Garcia

-- www.victoryp.com