Accepting Responsibility for Your Health is Necessary

Health Information for Nutrition by Ellen J. Barrier

In our daily life being able to accept responsibility for our judgment is absolutely necessary.

We start with our health, and character. It is our decision to choose the food we eat, whether we want to exercise and how we behave toward others.  A healthy attitude reduces stress that can cause body aches and discomfort.

Eating the right food and getting the nutrition needed for your body to function properly and exercising is making a rational judgment  by accepting the responsibility for your health. Having self-control is important.  For Example, a vegetable salad with lots of shredded cheese and dressing staked  on top is an unhealthy salad.

 When  I get a box of chocolates, I will eat 1 or 2 pieces of the candy. I do not eat the whole box of chocolates.
If we allow ourselves to eat without having limits as to how much we should eat, we risk allowing the food to control us. Poor health is the result of poor health habits, caused by poor judgment.

How much we eat and how the food is prepared is important to our health.

Meat that is broiled, baked, or grilled, are preferable to me for good health. Steamed vegetables, fresh fruits, cereal, and nuts are good food sources. In the book, How to Trust God When All Other Resources Have Failed  Chapter 8 NUTRITION God’s Way For Mankind, the reader will find the following information.

Recommended Food Groups For Proper Nutrition

Foods Containing Protein

Foods Containing Carbohydrates

Foods Containing Iron

Table of Vitamins
Exercises to Relieve Tension and Muscle Toning Illustrations
Barrier's Books & Associates  Book Store @http://barriersbooks.com/Hot-Items
                              

Please click on the Buy Now button to order by Credit Card.
To order by mail, please send Check or Money Order to:
Barrier's Books and Associates
P.O. Box 12269
Wichita, Kansas 67277-2269
Price: $ 21.02
ISBN: ISBN: 978-0-9794043-0-6

Healthy Eating On Vacation

When you are on vacation, you may be surrounded by fast food options, theme parks filled with food such as cotton candy and funnel cakes, and a lack of exercise opportunities.  In addition, the long hours spent traveling by car or plane does not benefit a healthy lifestyle.  Fortunately, there are some tips and tricks you can take to make your vacation as healthy as possible.

Prior to Departure

Some of the worst eating on a vacation comes in the airport. For this reason it is extremely important to ensure that you eat a hearty and nutritious meal prior to your departure so that you don’t feel the need to indulge in the temptations in the airport. If you have a long layover make sure to pack along some healthy snacks that you can munch on. If need be try to navigate the airport to find a healthy salad or grilled chicken meal that will fill your belly while providing you with healthy essentials.

Researching Healthy Hotel Options

When you are planning your vacation, try to find a health conscious hotel and area. Pay special attention to amenities around the hotel and area, such as pools, fitness rooms, and breakfast included in the hotel.  This can be difficult but I’ve found is most effective by browsing various websites to research travel reviews.  When you read the reviews, try to discover what is included in the hotel breakfast.  Hotels often include a selection of yogurt and fruit in their continental breakfast, which is a healthy alternative to waffles and bacon. Ask about nearby walking trails or other fitness related activities that are within walking distance to your hotel.  These would be a good way to keep your fitness level up while you are away from home. I took a trip to Miami of late and found a great site that allowed me to read reviews regarding the hotels, restaurants, and even things to do. This helped me to find a work out class nearby on the beach in the morning right by my hotel!

Snacks for Your Hotel Room

If your hotel has a small refrigerator in the room, consider purchasing yogurt, string cheese, or fruits to keep in the room.  The protein and complex carbohydrates in the oatmeal and cheese will help keep you feeling full for a longer period of time. This will help you avoid the temptation of the hotel vending machine or room service when you get hungry. 

Another idea to help you eat healthy and save money is to bring a small crockpot on your vacation. You can make simple and healthy meals in your hotel room, such as chicken, rice, and steamed vegetables. 

Eating Out At Restaurants

When you do need to eat out on vacation, it can be hard to find healthy alternatives that taste good.  Look on the restaurant menu for key words such as baked, broiled, or grilled.  Ask for sauces on the side and remove the skin from chicken.  Making these small substitutions will save calories while not affecting the taste of your meal. 

If you have a choice of a side dish with your meal, add extra steamed or fresh vegetables.  This will give you more food for a small amount of calories, and you will also get the added bonus of nutritious vitamins. If you do not feel like you are getting a wide variety of nutrients on vacation, consider bringing your regular multi-vitamin with to supplement your food choices.

By taking these tips into consideration when you are planning your vacation, you will be able to incorporate healthy food options into your trip and avoid calorie-laden junk food.  Bringing your own snacks, researching hotels, and smart restaurant choices are all things you can do to keep you healthy while on vacation.

 by Cole Millen

To stay healthy we must protect our immune system by eating nutritious meals. To keep my immune system healthy while traveling, I carry a bottle of Noni Juice and some nutritious snacks. These health products can be found on  the Morinda website @ http://morinda.com/2425388/en-us/share/shop/index.html

__ Ellen J. Barrier

Exercise Is Not Enough

“My holy of holies is the human body; health, intelligence, talent, inspiration, love, and absolute freedom-freedom from violence and falsehood, no matter how the last two manifest themselves.” Anton Chekhov

When we view the statement above and the thoughts of the Apostle Paul on the human body, we can agree that exercise alone, is not enough to qualify for complete fulfillment of a healthy body; 

that would include the mind and soul within each individual.

The Apostle Paul clearly believed that there are benefits for the body through exercising, but more is needed to fully benefit the whole person.  Paul stated “For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.” 1Timothy 4:8 (King James Version)

Spirituality plays an Important Role in Good Health

“Look to your health; and if you have it, praise God, and value it next to a good conscience; for health is the second blessing that we mortals are capable of; a blessing that money cannot buy.”

_Izaak Walton

Health is something that is very valuable and should never be taken for granted.  We should do all that is possible to take good care of our health. And encourage others to do the same. Prayers are always needed for God’s intervention, being that he is the one who designed our body.

In order for a person to be complete and to have a healthy body, a healthy diet, and a healthy mind is needed, along with a good exercising program.  When a person only exercise, eat unhealthy foods, and have no spiritual consciousness they will tire quicker, and their stress level will be higher.

Be blessed in health and happiness.

__Ellen J. Barrier

Author, Spirituality Counselor, Medical Professional

http://barriershealthandfitness.com/

Recommended Food Groups for Proper Nutrition

Protein is one of a class of complex nitrogenous compounds which occurs naturally in plants and animals, and gives amino acids when hydrolyzed. Because of the amino acid, they contain, proteins are essential to growth and tissue repair.

Proteins are a source of heat and energy to the body. They are essential for growth, the building of new tissue, the repair of injured or broken-down tissue, and the repair of the protoplasm of every cell. They are oxidized in the body, thus liberating heat.

Amino Acids are the building blocks of which proteins are constructed, and the end products of protein digestion or hydrolysis. Unused amino acids are converted into urea, the chief nitrogenous constituent of urine and the final product of protein metabolism in the body.

Sources of Protein 

Poultry: chicken, duck, goose, and turkey.

Organ Meat: liver, brain, kidney and sweetbread.

Eggs (excellent source of protein)

Fish  (good source of protein)

Corn is used frequently in our diets. It contains  micronutrients, water, fiber, and other substances contained in a food; corn contains 74% of water. 20% of Macronutrients (carbohydrates, fats, and proteins)  0.1% or less of Micronutrients (vitamins and minerals) 5%  Dietary fiber, water and macronutrients form the largest part of most foods. While micronutrients are present in much smaller amounts, Fiber is present in varying degrees in those foods of plant origins.

Read:  Food and Nutrients

http://ellenshealthinformation.blogspot.com/2013/02/food-and-nutrients.html

___ Ellen J. Barrier
Author/Medical Professional/Other

The Anatomy of the Human Body

The human body is built like a complicated machine that only its creator completely understands its operation; and has the infinite wisdom to rebuild it. It is extraordinarily professionally created.
  
__ Ellen J. Barrier
Author/Medical Professional

Nutrition

In order for food to be used by your body, all of the carbohydrates must be broken down into monosaccharides, simple sugars (glucose, fructose and galactose) in the stomach and intestines. They are absorbed in the bloodstream and can be used in various ways by the body.
Carbohydrates are chemical substances grouped together: sugars, glycogen, starches, dextrins, and celluloses, that contain only carbon, oxygen and hydrogen. Carbohydrates are one of the three classes of nutrients. They are formed by green plants which utilize the sun's energy to combine carbon dioxide, and water in forming them.

Definitions:
1. Monosaccharides-a simple sugar which cannot be decomposed by hydrolysis (fructose, galactose,    glucose)
                   

How the Body uses Sugar from Food

I. Glucose
a. Used directly by the body as a source of energy
II. How it is achieved:
b. The pancreas secrets Insulin (hormone)
III. Galactose and Fructose
c.  Converted into glucose in the liver

Note: Glucose can be converted into glycogen (Polysaccharide) stored in the liver or muscles for the body's future energy requirements.
   
Fats
Provides energy in concentrated forms both visible and invisible.
Visible Fat: butter, lard, margarine and oils.
Invisible Fat: meat, poultry, fish, eggs, dairy products, chocolate, nuts and legumes.

II. Transportation of Fats in the Blood
a. Carried in the bloodstream bound to protein, forming particles called lipoproteins.

Note: Most of the fats in food are triglycerides. (a combination of three fatty acids with glycerol)
Some foods contain small amounts of cholesterol. The fats in food eaten are dissolved in the intestine by the action of bile salts. This process takes place from the triglycerides split into glycogen and fatty acids entering into the walls of the intestine, and reconstructed into triglycerides which are absorbed through the lymphatic system and carried to the bloodstream.

At the same time the process of fatty acids are being absorbed, the fat soluble vitamins A, D, E, and K are absorbed. One interesting point I will make, cholesterol can be absorbed into the lymphatic system without the need to be broken down prior.

Source of Information:
__Ellen J. Barrier
Author
Medical Professional
Product Consultant

Barrier's Health & Fitness Website: http://barriershealthandfitness.com/

Food and Nutrients

There are essential nutrients that we need to consume in order to have a healthy body. 

Protein provides amino acids for body growth and tissue repair. 

Vitamins produce varieties of processes, such as the production of energy inside body cells and the growth and division of cells. According to report on nutrition, a total of 13 vitamins must be provided by the diet. 

Minerals are chemical elements, such as calcium and iron, they are needed for growth and to facilitate processes that occurs within the body. There are said to be 16 minerals that must be provided by the diet.

In the diagram we see fruits, vegetables, and fruit juice along with cheese. These are all good nutrients. Meat and poultry are also good food items to choose in our diet.

Meat and Poultry are Sources of Protein

These are some other important sources of protein, minerals and vitamin B. To lower the fat intake from meat, removing the skin is recommended. Poultry contains less iron than red meat does, according to report on nutrition. Examples of lean meat: beef, lamb, pork and veal.

Poultry: chicken, duck, goose, and turkey.

Organ Meat: liver, brain, kidney and sweetbread.

Eggs (excellent source of protein)

Fish  (good source of protein)

Note: Ocean fish is said to contain iodine and selenium in useful amounts. Darker fish such as salmon and tuna was reported to contain more fat than cod and flounder, the whiter fish. The fat in the oily fish is higher in unsaturated fatty acids, the desirable type for those having a high blood cholesterol level.

Source of information:

__Ellen J. Barrier

Author

Medical Professional

Product Consultant

 Barrier's Health & Fitness Stores

http://barriershealthandfitness.com/

http://mymorinda.com/2425388/en-us/shop/index.html 

(Click on the name of your country to enter this website)

Like us on Facebook: https://www.facebook.com/BarriersHealthandFitnessMall

Menopause & Physical Fitness

 During the lifetime of a woman, her body will encounter many changes. She will experience her menstrual cycle, one or more pregnancies, and menopause.  With each of these conditions, she will experience a different change in her body, which will be both physical and psychological.

    If the woman doesn’t adequately care for her health, she could become seriously ill. When experiencing menopause, it is helpful to visit with other women, who have experienced this medical ordeal. The best care is to have a good diet, that consists of plenty fruits, and vegetables. Drink lots of nutritious liquids and water.  Including Vitamins & Minerals in the diet, are helpful. Rest as often as possible, and exercise daily.

About Menopause

Menopause, is the cessation of menstrual cycles. It occurs between the age of 35 and 58 years of life. A woman’s menstrual cycles may stop suddenly, or there may be a decrease in flow each month, until there is a final cessation, or the interval between periods may be lengthened, until complete cessation has been accomplished.

Some Symptoms To Look For
Feeling hot and cold
Weakness
Nervousness
Depression

   The best advice I can offer, is how I prepared myself for menopause. It is definitely an experience, that every woman should begin preparing her body for, in early twenties. Most women think that menopause, won’t began until around the age of 50. And they won’t prepare many years earlier. When they began feeling some of the symptoms, they start buying vitamins & minerals, and exercising. Physical fitness, is more than exercising.

_ Ellen J. Barrier

Author
Medical Professional
Product Consultant

Click for Books on Menopause

Diabetes

Chapter 5: Volume 2
The Cause of Sicknesses and Diseases
Available @ http://barriersbooks.1wp.com/


Diabetes affects the very young as well as the old. There are several kinds of diabetic diseases: brittle, bronze, insipidus, juvenile-onset and mellitus.  Treatment consists of diet, insulin and exercise. With the proper care those who have diabetes, can function as well as, those who don't have it. They have the adequate education to understand their body and the disease.  For those who don't have the information they need, and for those who are some-what careless, with their health, the outcome could be a life threatening situation.


You  can find books in ever category, School and office supplies and all your shopping needs here @  http://astore.amazon.com/school-365-20


Shop for Health and Personal Care Items and Food Supplements and Recipes  Here:

Health Store: http://mymorinda.com/2425388/en-us/store/fit/index.html

Obesity in Childhood

                                            

 
Ellen J. Barrier

Published Author/ Marketing Skills/ Medical Professional Musician/ Product Consultant/ Performing Arts/ Recording Artist/ Songwriter/ Spirituality Counselor/ Creative Writing & Public Speaking.  

What's Really Causing the Childhood Obesity Epidemic?
                                                                                                                 

There are preventative measures that parents can take to prevent childhood obesity. Three things that can be watched closely are, diet, exercise and scheduling. These things should begin when the child is brought home from the hospital. The one thing to keep in mind is every time the baby cries, he or she is not hungry.

 Overfeeding is not healthy.  Sticking to a schedule is very important in the early years of childhood, because it prevents snacking in between meals in later years that can lead to overeating. Most family’s meals are Breakfast, Lunch and Dinner.

Preventive measures to take to Prevent Childhood Obesity

Diet:  

Bread

Cereal

Fruit

Milk & Dairy  

Meat (lean meat, poultry, fish)

Vegetables (dark green vegetables, orange vegetables, dry beans, peas, and other nutritionals such as corn and potatoes) Teaching a child to eat in small portions is very important. If they want more after eating the smaller portion, they should be able to have more. Overeating and too many snacks between meals are problems to avoid. A few healthy snacks between meals should be allowed if the child is hungry.

Exercise:

From crib to adult years exercise is very important. When babies are placed on a quilt on the floor, they can move around easier, and have closer contact with the parents and family. This aids in crawling and walking a lot sooner. There are many things parents can do to help their children get the proper exercise they need.

Bicycling

Dancing

Gymnastics

Hockey

Jogging

Jumping rope

Playing balls

Soccer

Swinging

Swimming

Tennis

Tricycle

Walking

Scheduling:

Having a set time for each meal is very important, it prevent snacking before meals that can prevent eating the most important food. If a child is not hungry during the meal because they are filled from snacks, they aren’t going to eat, or if they are encouraged to eat, this will add extra calories and will lead to weight gain.  And it sends a message to the brain to eat, even though the child isn’t hungry, that is carried through teenage years and into adult years.

 How we prepare meals and scheduling are examples we set for our children.  Keeping a cookie jar and candy in the house was never something I have done. It was not a traditional thing in my childhood. As parents, we pass much of our cultural traditions to our children. We have to be careful to determine what is good and what is not. I have shared with you the things that have worked for my family and myself, that prevented obesity in our childhood and in our adult years.

By:  Ellen J. Barrier
Published Author/ Medical Professional

Books on Childhood Obesity

Overweight: What Kids Say:
What's Really Causing the Childhood Obesity Epidemic
By Robert A. Pretlow MD

Book Store:  http://astore.amazon.com/books-247-20/detail/1450534392

Barrier's Health and Fitness Website: http://barriershealthandfitness.com/

Barrier's Books & Associates Policy

Ellen J. Barrier

We welcome your visit to our online store. We accept credit cards, check & money orders. We also, accept direct mail orders as well.



My Store

Barrier's Books & Associates

P.O. Box 12269

Wichita, Ks. 67277-2269

PRIVACY POLICY

The Purpose of this privacy policy is to explain to customers what types of information we will collect and how that information is used. In most cases, we collect this information to ensure network integrity and that we continue to provide you with the most relevant content and best possible service that suits your needs. In some cases, we are required by law to collect personal information about customers. Except where the law requires otherwise, we understand to protect the confidentiality of each data.

At times, Barrier’s Books & Associates will collect certain personal information about customers and visitors to websites hosted by us. Such information will include both identifiable personal data, as well as non-identifiable personal information. Identifiable personal information will be collected when you sign a contract for service with us, or use our website for a transaction or subscription service.  Non-identifiable information is gathered automatically when you visit our website or those websites hosted by us, and stored for use in our system.

Barrier’s Books & Associates respects customer privacy and the privacy of those accessing our website. We undertake to protect the confidentiality of our customers and users including all personal information supplied in the course of contracting with us for services. We undertake not to sell your personal information to third parties for commercial or marketing purposes.

Barrier’s Books & Associates may on occasion use your personal information to contact you about promotional offers; advise you of matters relevant to service provision and in some cases, solicit your feedback.

However, Barrier’s Books & Associates will provide you with an option to opt out of receiving any communications of this nature or you can contact our customer service department barriersretailstores.com@gmail.com   to ensure that you do not receive such promotional information.

Barrier’s Books & Associates collects and shares aggregated user data with business partners, sponsors or other third parties for the purposes of developing content and ensuring relevant advertising and content, such user data will never be used to identify individual users.  These business partners and affiliated companies do not have any independent right to share this information.

Barrier’s Books & Associates may log the websites you visit;  collect IP addresses and information about your operating system and the type of browser you use for the purposes of network/system administration; to report aggregate information to our advertisers,  and to audit the use of our site. This data however will not be used to identify individual users who will at all times remain anonymous.

Any information Barrier’s Books & Associates collects from you through correspondence with us, whether via e-mail, telephonically or by written letter, will only be used to address the matters within that correspondence. If this requires referring such correspondence within Barrier’s Books & Associates or to a third party to ensure customer service, your personal information will only be disclosed to the point necessary to address your query or concerns, and will otherwise be kept confidential.

Any information that customers disclose in a public space, including on any bulletin board, chat room or any site Barrier’s Books & Associates may host for you, is available to anyone else who visits that space. Barrier’s Books & Associates cannot safeguard any information you disclose there.

Barrier’s Books & Associates websites contain many links to sites that belong to third parties unrelated to us. Barrier’s Books & Associates cannot be held responsible for any use of your personal information arising from you disclosing personal such information on third party sites. Barrier’s Books & Associates cannot protect any information you may disclose on these sites and recommends that your review the privacy policy statements of those sites you visit.

Barrier’s Books & Associates reserves the right to disclose information about customers where required in good faith, to do so by law or to exercise our legal rights or defend ourselves against legal claims.

Barrier’s Books & Associates further reserves the right to share information with law enforcement to investigate or prevent illegal activities being committed over our network.

Barrier’s Books & Associates reserves our rights  to disclose your personal information where you have given us explicit legal written consent to do so.

Barrier’s Books & Associates reserves the right to monitor user and network traffic for site security purposes and prevent any unauthorized attempts to tamper with our site or cause damage to our property.

Barrier’s Books & Associates reserves the right to make changes to this privacy policy or update it. Where a major change is made, customers will be informed by e-mail notification or through a notice on our website. Customers and site visitors bear the responsibility to ensure that they have read the changes or updates as the case may be.

RETURNS AND EXCHANGES

Barrier’s Books & Associates wants you to be completely satisfied with your purchase.  If you do need to arrange a return, please contact us within 30 days of receipt of your order for a “return authorization” number. If you have received damaged, defective, or incorrectly shipped merchandise, we will replace the merchandise without additional charge or provide you with a full refund. We are also happy to accommodate exchanges and returns for other reasons; however shipping and handling charges are not refundable and you will be responsible for all costs associated with the return shipment. The “return authorization” number should be written on the outside of each package being returned to ensure proper and timely processing. Returns should be shipped USPS Priority Mail insured in order to trace your package. We cannot be responsible for lost or damaged returns. All gifts and accessories must be returned in original packaging, undamaged and ready for resale. Any items that are returned must be unburned and returned in the condition you received them in, ready for resale. There must be no damage to the product. No refunds will be made if a returned item has been damaged.

You can expect your refund or exchanged within (2) two to (3) three weeks from when you mailed your return back to Barrier’s Books & Associates. For credit card orders please allow (1) one to ((2) two statements for credit to appear. Please refer to your packing slip for complete return information.  Please do not ship anything back without first contacting Barrier’s Books & Associates for your return authorization number.

Barrier’s Books & Associates

P.O. Box 12269

Wichita, Kansas 67277-2269

Hypertension

                                                                                                                                                                                                       

Ellen J. Barrier
Author
Medical Professional
Product Consultant







Hypertension, can be a major threat to an individual's health, if it is uncontrolled. It can cause stroke, heart disease, and other health problems. Having the knowledge to understand hypertension and other health factors, can help one to better care for their health. Listed below, is some very helpful information that can be used in a daily plan:

Health & Physical Fitness

We must use the knowledge God has given us and realize that when we fail to eat the proper foods,  and to take care of our bodies, we put ourselves at risk to endanger our health.  In chapter eight, Nutrition: God's Way for Mankind, lists the proper foods to eat, and the kinds of exercises to do to relieve tension, and calm the nerves, and to tone the body.

Health & Personal Care Products

As, I noted in a recent article I wrote, our attitude has an overall influence on our health. Healthy bone marrow is very necessary for good health. Bone marrow contributes to our lymphatic system and circulatory system- thereby, resulting in a healthy immune system. An unhealthy attitude places stress on the body systems, because it doesn't allow the mind to relax in a peaceful manner. If the mind is not relaxed, it causes the body to become tense and uncomfortable.

Sports & Outdoors Accessories

For help with your exercise and fitness workouts, we have bikes, treadmills, sports equipment, fitness videos, optics, team sports outdoor play, camping gear, tents, canopies, coolers, air beds and much more!

*Click on the titles above to view the products.

http://astore.amazon.com/sportsandoutdoors-247-20

  
Barrier's Health & Fitness Website: http://barriershealthandfitness.com/                                                                                           

Gout

                                                                                                                                                                             

Ellen J. Barrier

Medical Professional
Product Consultant






Gout is a metabolic disease. The symptoms are acute, and are those of arthritis. They are noted as inflammation of the joints. This disease usually begins in the knee or foot. Some Biblical Scholars believed that King Asa suffered from a serious illness of gout. He received medical treatment for the disease, but later it took his life. It was said that his affliction was in his foot.

According to studies, Several different metabolic normalities may cause
Hyperuricemia. Excessive uric acid in blood and deposits of urates of sodium in and around joints are noted. It is recommended that those who suffers from gout, should drink plenty of fluids to prevent their urine from becoming concentrated.

Diet:
Should be well balanced and devoid of Purine-rich food.
Purines forms uric acid when broken down in the body. They are the end products of nucleoprotein digestion.
Compound: caffeine, adenine, guanine, xanthine, and uric acid.

Treatment:
* Massage and radiant energy is offered to provide some relief. A cradle to place over the feet for the bed cover to rest upon is also recommended. Painful joints can be wrapped in cotton and feet elevated on a soft pillow is also recommended to relieve some of the pain.
Medication should be prescribed by a qualified physician.

Health and Fitness Website: http://barriershealthandfitness.com/                                                                                               

Recipes For a Healthy Diet

Ellen J. Barrier

Having a good exercise program, and eating proper nutrition, can help maintain a healthy body. Listed below, are some helpful things for you, to reach your daily goals for good health. We have an outstanding program to assist you step by step, with some experts in nutrition and physical fitness. They have prepared a daily menu, products, nutrition, exercises and videos, for you.

Chicken Enchiladas

2 chicken breasts, bone-in, skin removed
12 corn tortillas, fresh if possible
Light or fat-free sour cream
1 cup low-fat queso fresco, like Casique
Salt to taste
2 T Chicken bouillon granules (or enough to make 1.5 cups of broth)
Sauce:
20 tomatillos
1 cup of cilantro, including stems
One large white onion
2 cloves garlic
1 1/2 cups chicken broth
1-2 jalapenos, to taste

Directions:

1. Boil the chicken in salted water with one half of the onion and one clove garlic, sliced in half. Boil for about 15 minutes, or until chicken is cooked throughout and juices run clear.
2. Use a large sauté pan to roast the tomatillos, remaining half onion, and jalapenos on the stovetop over medium-high heat for about 8 minutes per side or until browned on the top and bottom and warm throughout.
3. Combine tomatillos, onion, jalapenos in a blender with cilantro, garlic, salt, and chicken broth. Work in batches to blend all ingredients until smooth.
4. Pour blended sauce into pan used to roast the vegetables and simmer while completing the remaining steps.
5. Shred the chicken and set aside.
6. Dip one tortilla in the warm sauce so it is completely covered, and place on plate. Put shredded chicken inside and fold the tortilla over. Top with 2 T additional sauce,  2 T of queso fresco crumbles, and 2 T light sour cream.
7. Serve immediately.            

https://www.facebook.com/BarriersHealthandFitnessMall

Eating Healthy

Ellen J. Barrier

Eating Healthy

   I was raised on green leafy vegetables, and corn bread, in my diet. It is very difficult, to get many of our young people, to eat vegetables. The vitamins, in  green leafy vegetables, are very necessary. Let’s start with the Green Family:
The Green Family: 
Turnip greens
Mustard greens
Collard greens
Dandelion
Spinach

Health benefits: 
Vitamin A-carotene fat soluble, but not to continued high temperatures above 100 degrees celsius.

Action:
Essential for growth in children, increases resistance to infections in the urinary and respiratory systems,
Increases lactation, reproduction, appetite, aids in food digestion.

Vitamin A Food Sources:
green leafy and yellow vegetables
prunes, pineapples, oranges, limes, cantaloupes, liver, butter, butterfat in milk, egg yolk, cod-liver oil

Vitamin A Deficiency:

Interference with growth, reduces resistance to infections, interference with nutrition of the skin, impairs visual activity, causes night blindness, impairs growth and development in children.

Book Recommended: "How To Trust God When All Other Resources Have Failed"
* Information: Good Food & Best Food  Sources/ Vitamin Table found in Chapter 8.
Nutrition: God’s Way For Mankind & Exercises: To Relieve Tension And Tone Muscles  

Title: How To Trust God When All Other Resources Have Failed
ISBN:978-0-9794043-0-6

Copyright© 1994

Authors:

George C. Barrier Sr. &   Ellen J. Barrier

Price: $15.75

Book Description:  http://barriersbooks.com/bookstore.html

Order by Mail or Online. To order by Mail, send Check or Money Order. 
(allow 3 weeks for delivery) 

Barrier's Books & Associates
P.O. Box 12269
Wichita, Kansas 67277-2269