Hemp, Inc. CEO Featured on Fox Business News
SPRING HOPE, NC, Dec. 28, 2018 (GLOBE NEWSWIRE) -- via NEWMEDIAWIRE – Hemp, Inc. (OTC PINK:HEMP), a global leader in the industrial hemp industry with bi-coastal processing centers including the largest multipurpose industrial hemp processing facility in the western hemisphere (in Spring Hope, North Carolina), announced today that Hemp, Inc. CEO, Bruce Perlowin, wrote an article for Fox Business about the legalization of hemp that was published the day President Trump signed the 2018 Farm Bill.
The article, “Hemp CEO: Thanks to Farm Bill, the Hemp Revolution will Now be 'Made in America,” was published Dec. 20th and explains Hemp, Inc.’s role in the hemp revolution sweeping the United States. The bill redefines hemp as an agricultural commodity and removes hemp from the Controlled Substances Act and the jurisdiction of the Drug Enforcement Administration, allowing for a massive expansion of economic opportunities across all sectors of the hemp industry.
Perlowin details his projections of what the legalization of hemp will mean for the U.S. economy. Specifically, he notes that legalization will bring back the small family farm, unleash several multi-billion dollar industries, and transform the health and wellness of America.
“In states like North Carolina, Oregon and Florida, we’re seeing hundreds of high paying jobs emerge because of hemp farming,” Perlowin writes. “We support the local farm worker by paying more than the average farm worker’s $10.95 hourly wage; as an example, we employed 40 trimmers this year that were making more than $35 an hour.”
Hemp, Inc. has been at the center of news coverage regarding the 2018 Farm Bill to discuss the impact legal hemp will have on the U.S. economy and farmers nationwide. Some expect the global industrial hemp industry to hit $20 billion by 2022. Until recently, the U.S. has imported on average $100 million worth of hemp products each year, according to Congressional Research Service. Legalization will allow American farmers and companies to tap that market.
In addition to the company’s industrial hemp processing facility in Spring Hope, North Carolina (its largest), Hemp, Inc. also has one the most sophisticated hemp local processing centers in Medford, Oregon, and a 4,500-acre hemp growing eco-village in Golden Valley, Arizona and is continuing to scout new locations for local processing centers nationwide. The company’s local processing center in Medford, Oregon is one of the most sophisticated hemp harvesting and post processing centers in the state of Oregon and its operations in Arizona consists of a 4,500-acre hemp growing eco-village which they are actively building out 300 acres for hemp cultivation. Hemp, Inc. aims to boost the economies of these towns by offering affordable hemp processing services, which incentivizes local growers to add hemp to their crop rotation.
Hemp, Inc. also has also entered into an agreement with 2 Manifest Studio, LLC, a Wyoming, Limited Liability Company (VED), to create a documentary and subsequent docuseries over the course of an estimated five years. Per the terms of the agreement, VED will create a feature-length film, docu-series, and other video materials about the history of hemp with a strong focus on Hemp, Inc. and other pioneers and companies that are leaders in the modern-day history of industrial hemp.
To see 1 minute videos of Hemp, Inc.’s current activities, go to Bruce Perlowin’s personal Facebook page where he posts daily on all of Hemp, Inc.’s activities around the country. (No other public company has this level of transparency than Hemp, Inc.)
To read the Fox Business article, click here.
ABOUT LOCAL PROCESSING CENTER INC.
Hemp, Inc. entered into a majority ownership agreement with JNV Farms LLC for the hemp cultivation and processing company in Medford, Oregon. As the majority owner of the, now fully functional, hemp cultivation and processing company, Local Processing Center, Inc. (LPC), Hemp, Inc. will be able to create a pipeline of industrial hemp and hemp products in states, where legal, on the West Coast. This makes Hemp, Inc. a bi-coastal hemp processing center in America with many more Hemp Local Processing Centers planned for other areas where Hemp is being grown. Thus far, the company has created about 50 jobs in its LPC and also helps create even more jobs for the local farmer. “A to Z” services for the farmers are available - from harvesting to drying, bagging, curing, storing, nitrogen sparging, machine trimming, hand trimming, extracting and selling creating a “one stop shop” for the small to large family farm. Daily updates on LPC can be found on Bruce Perlowin’s personal Facebook page.
DAILY UPDATES ON FACEBOOK
Hemp, Inc. strives to be one of the most transparent companies in the public sector. To adhere to this company policy of transparency, CEO Bruce Perlowin posts 1-minute video updates daily on his personal Facebook page to give an inside look and behind-the-scenes footage of what Hemp, Inc. is doing on a daily basis. “We want them to know how the company is performing and what it is doing to reach its goals,” says Perlowin. To see 1 minute videos of everything Hemp, Inc.’s current activities, go to Bruce Perlowin’s personal Facebook page where he posts daily on all the activity Hemp, Inc. is doing around the country. (No other public company has this level of transparency than Hemp, Inc.)
THE UPCOMING DOCUSERIES
Hemp, Inc. entered into an agreement with 2 Manifest Studio, LLC, a Wyoming, Limited Liability Company (VED), to create a documentary and subsequent docuseries over the course of an estimated five years. Per the terms of the agreement, VED will create a feature length film and corresponding docuseries and other video materials about the history of hemp with a strong focus on Hemp, Inc. and other pioneers and companies that are leaders in the modern-day history of industrial hemp. The content will be wholly-owned by Hemp, Inc. 2 Manifest Studio Director, Joseph Trivigno, and his team have been tracking Hemp, Inc.’s progress, as executives meet with farmers throughout the country to document the company’s expansion into new markets. The documentary is expected to be released by 2020. The docuseries is expected to follow the film’s release. The film crew will also capture hemp developments in markets around the globe.
VETERAN VILLAGE KINS COMMUNITIES
The company’s 500-acre strategic growing partner, Veteran Village Kins Community in Golden Valley, Arizona, is also designed to grow hemp and produce CBD products to benefit veterans as well as generate revenue for Hemp, Inc., the Veteran Village and individual veterans living in the community. Hemp, Inc. executives are also continuing to scout new locations nationwide to open additional hemp processing centers in legal markets.
For a more complete description on the Veteran Village Kins Community (as mentioned above), read the following October 24, 2017 press release, “Hemp, Inc. Announces Strategic Hemp Growing Partner ‘Veteran Village Kins Community Arizona, Inc.’ Completes Final Site Plan Blueprints”, below:
Hemp, Inc. has announced that its strategic growing partner, "Veteran Village Kins Community Arizona, Inc.", has completed its final site plan blueprints for its 500-acre site in Golden Valley, Arizona (20 miles north of Kingman, AZ and 90 minutes from Las Vegas, NV). The site plan was submitted to the Mohave County Building Department for final review. The Company is also in the final stages of completing the necessary infrastructure to support an off-grid, renewable, energy system. With the solar equipment in place, the site's solar power operation will be completed in the next days.
As soon as the live streaming video cameras are up and operational, the world can actually see the way the Veteran Village Kins Community is designed and watch it being built. According to Perlowin, the basic framework or overall plan of the Veteran Village Kins Communities is to create a holistic healing and learning center that is designed to educate and heal veterans with PSTD, alcoholism, meth addiction, opioid addiction, and other psychological conditions while at the same time training them on the numerous aspects of being part of the emerging multi-billion dollar hemp industry.
We will also be building hemp-growing communities for other groups such as "Abused" Women & Children Village Kins Communities, the "Orphaned" Children Village Kins Communities, "Homeless" Village Kins Communities and the "Healers" Village Kins Communities (the healers are professionals who are knowledgeable in the modalities to treat these traumatized groups). These particular communities are all synergistically aligned to work simultaneously supporting each other.
For example, the "Healers" heal the traumatized veterans and women & children; the women support orphan children, and orphan children want to see people living in homes and not homeless. Thus, a portion of the hemp grown in each community goes to create and support another community, giving everybody a sense of giving back and helping others as they help themselves. This circles back to the healers who also work to heal the veterans and the other traumatized groups. This is the economic foundation on how the sale of the hemp products operates as a "quantum economic matrix" or an example of "symbiotic economics" which is more complex than this brief description allows.
Dwight Jory, the Project Manager for the "Veteran Village Kins Community Arizona, Inc.”, said, "We are very happy with the progress. Our Kins Community is really beginning to come together." In anticipation of planting to begin during the spring, 300 acres have been fenced, 16 overnight trailer park sites are under construction, and six 40x40-ft organic vegetable gardens have been planted and are currently producing food and kenaf, according to Jory. These organic gardens double as experimental growing modules using an entire array of different growing technologies to see which modalities grow the best in a desert environment. As for the 6 geodesic domes mentioned in an earlier press release, 1 is structurally complete with only the electrical and plumbing to be completed. The rest are on site awaiting final site plan approval.
"We are now accepting volunteers who have expressed an interest in helping to build the first Kins Community for our veterans," said Jory. Those interested in making the first hemp growing CBD-producing "Veteran Village Kins Community" become a reality should contact Ms. Sandra Williams via email (swilliams@hempinc.com).
One thousand trees, on 36 of the 500-acres, have also been planted, with an additional 1,000 trees on order. The "Veteran Village Kins Community" will include a 100,000-square foot GMP compliant, central processing plant, a state-of-the-art testing laboratory, and various health and wellness centers to support veterans who may have psychological, emotional or health issues.
"As Hemp, Inc. positions itself on the forefront of America's industrial hemp revolution, we see our partnership with 'Veteran Village Kins Community Arizona, Inc.' being paramount in supporting the small family farm movement that we are confident will reshape the American landscape," said Perlowin. "As we work toward getting our eco-village up and running in Arizona, we are also aggressively scouting strategic locations in other states including North Carolina, South Carolina, Florida, Georgia, Kentucky, Tennessee and West Virginia. Giving veterans and other Americans a place to learn new skills and take part in this multi-billion-dollar hemp CBD market is very exciting. It's a big part of our mission to give back. Recently we have expanded our Kins Community concept internationally focusing, but not limited to, Israel, New Zealand, Canada, Africa, and Uruguay."
According to Perlowin, we hope to have 50 "master hemp growers" working on their first Veteran Village Kins Community in Arizona. To date, we have growers from Oregon, Colorado, California, Kentucky, North Carolina, Nevada and, Arizona who have expressed an interest in pursuing a joint venture with Hemp, Inc. to each grow industrial hemp on 5 of the 300 fenced acres in Arizona. Perlowin says he'll call this "The Great United American Hemp Grow-Off." Any grower having an interest in pursuing a joint venture on 5 of the 300 fenced in acres in Arizona should contact Project Manager Dwight Jory. Or, anyone interested in attending the 2-7-day hands-on hempcrete house building should contact Dwight Jory as well. (Dates to be determined.)
WHAT IS HEMP?
Hemp is a durable natural fiber that is grown as a renewable source for raw materials that can be incorporated into thousands of products. It's one of the oldest domesticated crops known to man. Hemp is used in nutritional food products such as hemp seeds, hemp hearts and hemp proteins, for humans. It is also used in building materials, paper, textiles, cordage, organic body care and other nutraceuticals, just to name a few. It has thousands of other known uses. A hemp crop requires half the water alfalfa uses and can be grown without the heavy use of pesticides. Farmers worldwide grow hemp commercially for fiber, seed, and oil for use in a variety of industrial and consumer products. The United States is the only developed nation that fails to cultivate industrial hemp as an economic crop on a large scale, according to the Congressional Resource Service. However, with rapidly changing laws and more states gravitating towards industrial hemp and passing an industrial hemp bill, that could change. Currently, the majority of hemp sold in the United States is imported from China and Canada, the world's largest exporters of the industrial hemp crop.
To see Hemp, Inc.'s video just posted entitled, "The Largest Hemp Mill in the Western Hemisphere is Now Online - It's Alive", click here. To see the Hemp, Inc. mill in operation and processing product, visit Bruce Perlowin's personal Facebook page and scroll down to August 1, 2017.
THE DIFFERENCE BETWEEN HEMP AND MARIJUANA
Hemp is completely different from marijuana in its function, cultivation and application. In cultivating marijuana, the plants are spaced far apart, and the male plants are destroyed to assure that they cannot seed the female plants, which would result in undesirable, less potent and less marketable, seeded marijuana buds. Hemp, on the other hand, is planted close together and commonly hermaphrodites, which creates an abundance of seeds, the main component of Hemp foods and supplements. The Hemp stalks are processed and used for fiber, composite, and other hemp based end products.
Hemp is used in variety of other applications that marijuana couldn’t possibly be used in. These include healthy dietary supplements, skin products, clothing, and accessories. Overall, hemp is known to have over 25,000 possible applications. Hemp products such as Hemp Milk, Hemp Cereal, and Hemp Oil are used by consumers every day.
For an excellent read on the difference between hemp and marijuana, visit the Ministry of Hemp.
9 GREAT REASONS TO INCLUDE HEMP AS PART OF A HEALTHY DIET (Source)
Although hemp seeds come from the Cannabis sativa plant, they do not produce a mind-altering effect. These small, brown seeds are rich in protein, fiber, and healthful fatty acids, including omega-3s and omega-6s. They have antioxidant effects and may reduce symptoms of numerous ailments, improving the health of the heart, skin, and joints. Read all the reasons to include hemp as part of a healthy diet here.
HOW HEMP CAN CHANGE THE WORLD
Fiber – Hemp fiber can be used to make fabrics and textiles, rope and paper. The word ‘canvas’ actually derives from the word cannabis.
Fuel - While the industrial, medicinal and commercial properties of hemp have been known to mankind for a very long time, its benefits to the environment have just been realized in recent years. One of the compelling things hemp offers is fuel. With reserves of petroleum being depleted, it would be nice if we could have a fuel source which was reusable and which we could grow right here, making us completely energy independent.
Food – Hemp seeds are very nutritious and were first thought to be eaten by the Ancient Chinese and Indians. Hemp seeds have a nutty taste and can be eaten raw, ground up, sprouted, or made into dried sprout powder. Hemp seeds also contain a very beneficial oil that is high in unsaturated fatty acids, including an optimal 1:4 ratio of omega-3 to 6.
Building Material - Hemp can be made into a variety of building materials. These include concrete-like blocks called ‘hempcrete’, biodegradable plastics, and wood replacements. These materials have been used in the manufacture of many things, including electronics, cars and houses. In fact, the first American home made of hemp-based materials was completed in August 2010 in Asheville, North Carolina.
Biofuel - Remarkably, the oil from hemp seeds and stalks can also be made into biofuels such as Biodiesel — sometimes known as ‘hempoline’. While this biofuel can be used to power engines, it does take quite a lot of raw material to produce a substantial amount.
(Source/Credit: A Medium Corporation)
SOCIAL NETWORKS
http://www.facebook.com/hempinc (Facebook)
https://www.facebook.com/KingOfPot (Bruce Perlowin's Facebook Page)
https://www.hempincpresents.com (Hemp, Inc.’s YouTube Channel)
SUBSCRIBE TO HEMP, INC.'S VIDEO UPDATES
"Hemp, Inc. Presents" is capturing the historic, monumental re-creation of the hemp decorticator today as America begins to evolve into a cleaner, green, eco-friendly sustainable environment. What many see as the next American Industrial Revolution is actually the Industrial Hemp Revolution. Watch as Hemp, Inc., the No. 1 leader in the industrial hemp industry, engages its shareholders and the public through each step in bringing back the hemp decorticator as described in the "Freedom Leaf Magazine" article "The Return of the Hemp Decorticator" by Steve Bloom.
"Hemp, Inc. Presents" is accessible 24 hours a day, 7 days a week, by visiting www.hempinc.com. To subscribe to the "Hemp, Inc. Presents" YouTube channel, be sure to click the subscribe button.
UPCOMING INTERNATIONAL AND DOMESTIC EVENTS
Across the globe, the hemp industry is rising to astronomical levels. In the wake of the hemp industry projected to grow 700% and hit $1.8 billion by 2020, there has been more education and networking within the industry. That means more events and conferences, thus, Hemp, Inc. has started compiling an ongoing list of upcoming hemp events around the world. Check out the listing of international and domestic events here.
ABOUT HEMP, INC.
With a deep-rooted social and environmental mission at its core, Hemp, Inc. seeks to build a business constituency for the American small farmer, the American veteran, and other groups experiencing the ever-increasing disparity between tapering income and soaring expenses. As a leader in the industrial hemp industry with ownership of the largest commercial multi-purpose industrial hemp processing facility in North America, Hemp, Inc. believes there can be tangible benefits reaped from adhering to a corporate social responsibility plan.
FORWARD-LOOKING DISCLAIMER AND DISCLOSURES
This press release may contain certain forward-looking statements and information, as defined within the meaning of Section 27A of the Securities Act of 1933 and Section 21E of the Securities Exchange Act of 1934, and is subject to the Safe Harbor created by those sections. To clarify the issue of OTC placing a stop sign next to Hemp, Inc.'s stock trading symbol, that symbol indicates Hemp, Inc. does not report their financials. As a non-reporting pink sheet company, Hemp, Inc. is not required to report. The company does, however, choose to publicly report its quarterly and yearly financials on its website. According to the company's CEO, the OTC stop sign is a misrepresentation of that reporting fact. This material contains statements about expected future events and/or financial results that are forward-looking in nature and subject to risks and uncertainties. Such forward-looking statements by definition involve risks, uncertainties.
Hemp, Inc.
855-436-7688
ir@hempinc.com
Source: Hemp, Inc.
© 2018 GlobeNewswire, Inc.
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Simple and Sustainable Ways to BecoThe United States is First in War, But Trailing in Crucial Aspects of Modern Civilization
By Lawrence Wittner
960 words
Maybe those delirious crowds chanting “USA, USA” have got something. When it comes to military power, the United States reigns supreme. Newsweek reported in March 2018: “The United States has the strongest military in the world,” with more than two million military personnel and vast numbers of the most advanced nuclear missiles, military aircraft, warships, tanks, and other modern weapons of war. Furthermore, as the New York Times noted, “the United States also has a global presence unlike any other nation, with about 200,000 active duty troops deployed in more than 170 countries.” This presence includes some 800 overseas U.S. military bases.
In 2017 (the last year for which global figures are available), the U.S. government accounted for more than a third of the world’s military expenditures―more than the next seven highest-spending countries combined. Not satisfied, however, President Trump and Congress pushed through a mammoth increase in the annual U.S. military budget in August 2018, raising it to $717 billion. Maintaining the U.S. status as “No. 1” in war and war preparations comes at a very high price.
That price is not only paid in dollars—plus massive death and suffering in warfare―but in the impoverishment of other key sectors of American life. After all, this lavish outlay on the military now constitutes about two-thirds of the U.S. government’s discretionary spending. And these other sectors of American life are in big trouble.
Let’s consider education. The gold standard for evaluation seems to be the Program for International Student Assessment of the Organization for Economic Cooperation and Development, which tests 15-year-old students every few years. The last test, which occurred in 2015 and involved 540,000 students in 72 nations and regions, found that U.S. students ranked 24thin reading, 25thin science, and 41stin mathematics. When the scores in these three areas were combined, U.S. students ranked 31st―behind the students of Slovenia, Poland, Russia, and Vietnam.
The educational attainments among many other Americans are also dismal. An estimated 30 million adult Americans cannot read, write, or do basic math above a third grade level. Literacy has different definitions and, for this reason among others, estimates vary about the level of illiteracy in the United States. But one of the most favorable rankings of the United States for literacy places it in a tie with numerous other nations for 26th; the worst places it at 125th.
The U.S. healthcare system also fares poorly compared to that of other nations. A 2017 study of healthcare systems in 11 advanced industrial countries by the Commonwealth Fund found that the United States ranked at the very bottom of the list. Furthermore, numerous nations with far less “advanced” economies have superior healthcare systems to that of the United States. According to the World Health Organization, the U.S. healthcare system ranks 37thamong countries―behind that of Colombia, Cyprus, and Morocco.
Not surprisingly, American health is relatively poor. The infant mortality ratein the United States is higher than in 54 other lands, including Belarus, Cuba, Greece, and French Polynesia. According to the World Cancer Research Fund, the United States has the 5th highest cancer rate of the 50 countries it studied. For the past few years, as the U.S. Centers for Disease Control and Prevention recently reported, U.S. life expectancy has been declining and, today, the United States reportedly ranks 53rd among 100 nations in life expectancy.
Despite the fact that the United States is the world’s richest nation, it also has an unusually high level of poverty. According to a 2017 UNICEF report, more than 29 percent of American children live in impoverished circumstances, placing the United States 35thin childhood poverty among the 41 richest nations. Indeed, the United States has a higher percentage of its people living in poverty (15.1 percent) than 41 other countries, including Uzbekistan, Indonesia, Thailand, Brazil, and Sri Lanka.
Nor does the United States rate very well among nations on environmental issues. According to the Environmental Performance Index, produced by Yale University and Columbia University in 2018, the United States placed 27thamong the countries it ranked on environmental health and ecosystem vitality. The Social Progress Index, another well-respected survey that rates countries on their environmental records, ranked the United States 36thin wastewater treatment, 39thin access to at least basic drinking water, and 73rdin greenhouse gas emissions.
Actually, the findings of the Social Progress Index are roughly the same as other evaluators in a broad range of areas. Its 2018 report concluded that that the United States ranked 63rd in primary school enrollment, 61st in secondary school enrollment, 76th in access to quality education, 40th in child mortality rate, 62ndin maternity mortality rate, 36th in access to essential health services, 74th in access to quality healthcare, and 35th in life expectancy at age 60. In addition, it rated the United States as 33rd in political killings and torture, 88th in homicide rate, 47th in political rights, and 67th in discrimination and violence against minorities. All in all, there’s nothing here to cheer about.
Does the U.S. government’s priority for military spending explain, at least partially, the discrepancy between the worldwide preeminence of the U.S. armed forces and the feeble global standing of major American domestic institutions? Back in April 1953, President Dwight Eisenhower pointed to their connection. Addressing the American Society of Newspaper editors, he declared: “Every gun that is made, every warship launched, every rocket fired signifies, in the final sense, a theft from those who hunger and are not fed, those who are cold and not clothed.” A militarized world “is not spending money alone. It is spending the sweat of its laborers, the genius of its scientists, the hopes of its children.”
People infatuated with military supremacy should give that some thought.
—30—
Dr. Lawrence Wittner, syndicated by PeaceVoice, is Professor of History emeritus at SUNY/Albany. He is the author of Confronting the Bomb(Stanford University Pressme a Healthier You in 2019
By Jennifer Bucko Lamplough and Lara Rondinelli Hamilton
Around the new year, most of us vow to make drastic changes to our diet or lifestyle. For some that means adopting a strict (and joyless) diet or signing up for hardcore fitness classes that meet at 5:00 a.m. (despite the fact that you're horribly out of shape). It's no wonder these resolutions are often short-lived. When it comes to making lasting changes to your diet and lifestyle habits, slow and steady wins the race.
There's no doubt that committing to eat healthier and get more exercise are great New Year's resolutions. But unless your new practices are sustainable, any progress you make could be short-lived. Small diet and lifestyle changes over time that aren't too disruptive stand a better shot at becoming permanent healthy habits. Whether you want to lose 30 pounds, get better control of your diabetes, or achieve a similar health goal, it's best to make small but powerful changes. Eventually, you'll see results.
If you're ready to take some small yet mighty steps toward better health in 2019, give these tips a try.
Cut out sugary drinks immediately. Sugary drinks like regular soda, fruit drinks, energy drinks, and sweet tea raise your blood glucose and add empty calories to your daily intake. Even though it can be a hard habit to kick, do all you can to eliminate these drinks from your diet. Replace them with fresh water, low-fat milk, flavored calorie-free carbonated water, and unsweetened tea and coffee.
Purge the junk food. Cookies, chips, sweets, and other snacks are hard to resist when they are an arm's length away. The best way to avoid them is by removing them from your home. But don't worry. When you're craving a snack, you can try a healthier whole food option, like slices of avocado, a handful of nuts, kale chips, a small serving of Greek yogurt, a piece of fruit, veggies with hummus or nut butter. These snacks are more satisfying and pack more nutrition than your processed favorites.
Do some research and identify an eating pattern you can life with. Studies show that there are many different eating patterns that can be helpful in managing diabetes. That means that if you're trying to get your health in order, you don't have to stick to a rigid plan that restricts many of your favorite foods. Some effective eating patterns include vegetarian or flexitarian, Mediterranean, low-carbohydrate, and low-glycemic.
Choose leaner cuts of meat. Saturated fat—the kind found in animal protein—raises blood cholesterol levels, which is a risk factor for heart disease. An easy way to reduce your saturated fat intake is by choosing lean cuts of meat. Avoid or reduce your intake of lard, fatback, and high-fat meats like regular ground beef, bologna, hot dogs, sausage, bacon, spareribs, and the skin from chicken and other poultry. Instead, choose skinless poultry; fish, turkey, and beef trimmed of fat, including round, sirloin, flank, and tenderloin; and lean cuts of pork, including center loin chop and tenderloin.
Plan your meal around veggies (instead of making them the afterthought). At mealtimes, try to fill at least half of your plate with nonstarchy vegetables like spinach, cauliflower, broccoli, cabbage, carrots, bell peppers, Brussels sprouts, and eggplant. Veggies like cauliflower, broccoli, carrots, and Brussels sprouts are delicious when roasted in the oven, and sautéing cabbage, bell peppers, and eggplant brings out their natural flavors. Finally, start any meal with a simple salad of mixed greens to help you meet your veggie quota.
Try lettuce wraps instead of bread. Iceberg, green leaf, or butter lettuce make a surprisingly delicious bread substitute. Use them in place of bread for your next sandwich. Nestle burgers or grilled chicken inside a lettuce "cup" in place of hamburger buns, and carefully wrap deli meats and toppings into a low-carb lettuce sub sandwich and secure it with wax paper and a piece of tape. Then tear the paper away as you eat.
Eat veggie noodles in place of pasta. For a great pasta substitute, sample the veggie noodles trend. Veggie noodles are a delicious, lower-carb option that can be eaten in place of grain-based pastas. A kitchen tool called a "spiralizer" quickly and easily turns vegetables into "noodles," or you can use a standard vegetable peeler for a similar result. For even more convenience, you can now find these spiralized veggies in the freezer or produce section of many grocery stores. Try noodles made from zucchini, sweet potato, carrot, or spaghetti squash. Top them with chili, Bolognese sauce, or use them to make a cold "pasta salad" or noodle dishes like Pad Thai. Hint: You can also try cauliflower, butternut, or broccoli "rice" in place of regular rice for a lower-carb option.
Schedule in exercise five days a week. What you write on your calendar and allot time for is more likely to get done. Your workouts don't have to be extra rigorous to be effective. Just taking a brisk 30-minute walk each day—or at least five times a week—is a great way to get your heart rate up and kickstart weight loss and improved health. Of course, if you'd like to take up running or sign up for a cardio class, go for it! But if you are sedentary, it's important to start slow and build up your endurance so you can maintain your new routine!
But don't do ONLY cardio. Get in some strength training too (even if you're watching TV at the same time). Strength or resistance training makes your body more sensitive to insulin and can lower blood glucose. It also helps to maintain and build strong muscles and bones. The American Diabetes Association recommends doing some type of strength training at least two times per week. Activities include using weight machines, free weights at the gym, or resistance bands; exercises that use your body weight to work your muscles like squats, lunges, planks, wall-sits, and push-ups; or activities that build and keep muscle like heavy gardening.
Do at least some of your exercise outdoors. There's nothing wrong with going to the gym, but if you're feeling unmotivated to do your normal indoor routine, take your workout outside. The fresh air is invigorating, and studies show that being in nature decreases stress and promotes positive emotions. So be sure to trade out some of your time on a treadmill for a walk or jog in a local park. Or do lunges, push-ups, and other strength training in your backyard for a change of scenery.
Shake up your sedentary workday every chance you get. Sitting at a desk all day can negatively impact your health. If the nature of your work causes you to be sedentary for eight hours a day, look for chances to build more movement into your day. For example, take a ten-minute walk after lunch, get up and move a little each hour (even if it's just a walk to the water fountain or restroom), park farther away than you normally would, take the stairs instead of the elevator.
There's no reason your New Year's resolutions have to be painful, punishing, and ultimately unsustainable. Making more manageable changes—that you will actually enjoy—is a better game plan for success. Make 2019 the year you finally shift into a healthier lifestyle and start moving toward building a better you.
# # #
Whole Roasted Cauliflower with Lemon Vinaigrette
Excerpted from The Diabetes Cookbook: 300 Recipes for Healthy
Living Powered by the Diabetes Food Hub (American Diabetes Association,
November 2018, ISBN: 978-1-580-40680-2, $24.95)
This dish is worth the cook time. It tastes as beautiful as it looks!
Prep time: 5 minutes
Cook time: 1 hour
Servings: 8
Serving size: 1/2 cup
Cauliflower
2 tablespoons olive oil
1/2 teaspoon salt
2 1/2 pounds whole cauliflower
Vinaigrette
Juice of 1/2 lemon
2 tablespoons olive oil
1/2 teaspoon dried parsley
1/8 teaspoon ground black pepper
Preheat oven to 425°F.
In a small bowl, mix together olive oil and salt.
Place cauliflower, cut side down, in a large baking dish. Pour olive oil evenly over cauliflower and use your hands to rub the oil and salt mixture into the cauliflower.
Place on the middle oven rack and roast 60 minutes (if cauliflower starts getting too
dark, then cover with aluminum foil).
While cauliflower is roasting, whisk together all the vinaigrette ingredients in a small bowl.
When cauliflower is finished roasting, pour vinaigrette evenly over entire head.
To serve, cut whole cauliflower in half, then cut each half into 4 pieces.
Choices/Exchanges
1 Nonstarchy Vegetable, 1 ½ Fat
Nutrition Facts
Calories 80
Calories from fat 60
Total fat 7.0 g
Saturated fat 1.0 g
Trans fat 0.0 g
Cholesterol 0 mg
Sodium 170 mg
Potassium 260 mg
Total carbohydrate 4 g
Dietary fiber 2 g
Sugars 2 g
Protein 2 g
Phosphorus 40 mg
# # #
About the Authors:
Lara Rondinelli-Hamilton, RD, CDE, counsels a wide variety of people?from those wanting to lose weight to others trying to better control their diabetes or cholesterol. Her role is to educate people on the importance of a healthy lifestyle, but also to help them incorporate it into real life with healthy eating and cooking.
Jennifer Bucko Lamplough, MBA, and Chef, is working to help solve hunger by working with food pantries, soup kitchens, and meal programs in northern Illinois to not only distribute meals, but to provide nutrition education in those settings. She continues to work as a cooking demonstrator, teaching people how to cook healthy and showing that it can be delicious and easy!
As a team, Chef Jennifer Bucko Lamplough and Lara Rondinelli-Hamilton have written two previous books for the American Diabetes Association?The Healthy Carb Diabetes Cookbook and the best-selling Healthy Calendar Diabetic Cooking?and developed hundreds of recipes for the Association's healthy eating programs, many of which are appearing here for the first time in print. For more information, please visit www.diabetesfoodhub.org or www.diabetes.org.
About the Book:
The Diabetes Cookbook: 300 Recipes for Healthy Living Powered by the Diabetes Food Hub (American Diabetes Association, November 2018, ISBN: 978-1-580-40680-2, $24.95) is available at bookstores nationwide and from major online booksellers.
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