Vibrant Glow

Sweet Health Benefits of Maple Syrup

2011-06-23T10:13:00.003-04:00

Go ahead and pour real maple syrup all over your pancakes. Not only will it be more delicious than the fake stuff, but you'll be doing your body a big favor.

Maple syrup is already known to contain trace amounts of B vitamins and amino acids as well as the minerals: calcium, potassium, manganese, magnesium, phosphorus and iron. However, new research has uncovered an astonishing sweet surprise.

While studying Canadian maple syrup, Navindra Seeram, a researcher at The University of Rhode Island, found that it contains 54 beneficial compounds. Several of these compounds posses anti-oxidant and anti-inflammatory properties, known for fighting cancer, diabetes and bacterial illnesses.

Ironically, scientists found that phenolics found in this naturally sweet syrup inhibit two carbohydrate hydrolyzing enzymes that are important to managing Type 2 diabetes.

This mix of beneficial compounds is likened to an anti-oxidant cocktail, possessing some properties that are found in berries, some that are found in tea and some that are found in flaxseed, says Seeram.

Adding a touch of maple syrup at the start of your day may give new meaning to breakfast of champions.

This post is linked to Fight Back Fridays.

Fuel Up on a High Protein Breakfast to Cut Cravings Later

2011-05-24T08:00:00.005-04:00

If food cravings leave you vulnerable to overeating nutrition-deprived foods, it may be your breakfast or lack of breakfast to blame.

Try starting your day with a protein-rich breakfast to curb those cravings. A new study claims it will increase fullness longer and reduce hunger throughout the day.

Researchers found that eating a breakfast high in protein turns down the signals in the brain that control food motivation and reward-driven eating behavior.

Of course, filling up first thing in the morning on a simple carbohydrates and sugar, which are found in many processed cereals, is a sure way to spike your blood sugar levels and leave you hungry well before lunch.

Forgo the Pop Tart and scramble up some organic eggs from grass-fed chickens. According to Julia Ross, author of The Mood Cure: The 4-Step Program to Rebalance Your Emotional Chemistry and Rediscover Your Natural Sense of Well-Being,don't eat just one egg. Try three of them, which together contain 18 grams of protein. Ross says that we need to aim for about 20 grams of protein per meal to fuel our brains with the amino acids needed to feel better and let go of emotional eating.

You can also throw in a scoop of whey protein powder from grass-fed cows into a smoothie or mix some into a homemade breakfast bar (check out this recipe, but substitute the green powder with whey protein). Or add walnuts and chia seeds to old fashion oatmeal. Plain yogurt and kefir can also give you a protein boost.

Researchers note that filling up on a high protein breakfast could prove to be an effective strategy to increase appetite control and help prevent overeating.

Exercise Slows Aging Process And Effects of Stress

2011-04-25T01:00:00.007-04:00

We exercise for many reasons. Some to lose weight and get fit. Others to reduce stress and feel better. Slowing down the aging process doesn't usually come to mind, but it should.

Recent studies are finding that exercise can keep cells younger. Specifically, vigorous exercise that breaks a sweat can stop telemeres--the protective caps and very small units of DNA on the ends of chromosomes--from shortening. Aging shortens telemeres because each time a cell divides it cannot completely replicate itself. When a telemere finally gets too short, the cell dies. Shorter telomeres are linked to a wide range of aging-related diseases.

Psychological stress can also accelerate telemere shortening. Studies have looked at various stressors, including post-traumatic stress disorder, childhood abuse and care giving, and found that those who suffered from such stress and did not exercise had shorter telemeres than those without major stressors in their lives. However, the telemeres in those who did suffer from those stressors and exercised were buffered from the negative effects.

One study even found that people who exercised vigorously and worked up a sweat at least three hours a week had telemeres the length of someone nine years younger than those who are more sedentary.

So go work up a good sweat at the gym and you may kill two birds with one stone: gaining a better figure and a younger body.

Bowl Full of Super Veggie Kale Chips

2011-03-24T13:24:00.006-04:00

Ever since I noticed that Whole Foods gave kale a perfect score of 1000 on their nutrient density scale--the highest score possible based on micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities--I have wanted to eat more kale. Who am I kidding? Not more kale, just some kale. My world and kale's never touched until now. Noticing that my go-to romaine lettuce scores just above 300 on Whole Food's Aggregate Nutrient Density Index (ANDI), I figured I needed to expand my greens.

Kale, which contains at least 45 different antioxidant flavonoids and is loaded with vitamins A and K as well as a good supply of C, is a member of the cruciferous family like cabbage and broccoli. It's very impressive cancer-preventive and anti-inflammatory heart benefits makes me wonder why the whole world isn't munching on this super veggie.

I am in the processing of introducing kale to my family because I am determined that my kids will grow up having it as a staple in our home along with the only other vegetables to get the top 1000 ANDI score--watercress and mustard, turnip and collard greens. So this week I started with kale chips. I dehydrated them in my oven at 115 degrees so I guess they are technically raw, preserving all of kale's amazing enzymes. However, they can be baked at 300 degrees until crispy.

These kale chips even got the two thumbs up from my 2-1/2-year-old son, who has "texture issues" with food and refuses to eat 99.5% of the veggies I put on his plate. I almost fell over when he said, "I like these, Mommy!"

People with low thyroid may want to be aware that kale, like all vegetables in the Brassica family, contain a compound known as progoitrin, which has shown to decrease thyroid hormone production. Steaming or cooking these vegetables, instead of eating them raw, is found to reduce the goitrogens to a third, according to the Weston A. Price Foundation.

I used a large bunch of red curly kale, but you can substitute two smaller bunches of the flat green kind. Additionally, you can also add 1 tsp of honey to reduce the bitterness or add a pinch of cayenne pepper to give it a kick. I kept these chips pretty simple.

Super Veggie Kale Chip Recipe
1 large bunch of red curly kale or 2 small bunches of flat green kale
2 TBSP Olive Oil or Virgin Coconut Oil
2 TBSP Apple Cider Vinegar
1 tsp Sea Salt (if you'd like them less salty, use a bit less)
Optional: 1 tsp of honey or 1/8 tsp of cayenne pepper

Remove kale stems, pull leaves apart into chip-size pieces. Wash and remove excess water. Put kale in large bowl and toss with oil, vinegar and sea salt. If you decide to use a bit of honey, mix it with the vinegar first before adding. Arrange coated kale leaves on parchment lined cookie sheet and dehydrate in oven at 115 degrees for approximately 5-6 hours or bake at 300 degrees for 20 minutes or until crispy.

Eat this nutrient-filled chip as a snack or as an accompaniment with lunch.

Shared at Penny Wise Platter and Fight Back Friday.

Detox Lymph System to Fight Cellulite

2011-02-24T19:26:00.004-05:00

All the cellulite cream and spa treatments in the world won't permanently erase those not-so-darling dimples on your derriere. Some might give you a temporary fix, but only by getting to the root of the problem can you achieve more lasting results.

In addition to genetics, hormones, and weight gain, a key player in the development of cellulite is the lymphatic system, which supports all of the other systems in the body. Lymph is a clear fluid that circulates throughout the body, bathing every cell and removing excess fluid, bacteria, dead blood cells, cancer cells and toxins.

Lymph doesn't flow through your body with a pump like blood. Instead, every move you make and every breath you take keeps it moving along.

Too much sitting, too many environmental toxins and too much stress can slow down the lymphatic system, resulting in an overload of fluids and toxins in the body, which collect in the pockets of fat around the thighs. While combating cellulite may seem more about vanity, a healthy lymph system does more than diminish those dimples from the inside out, but it's critical for warding off disease and healing injuries.

To detoxify and keep your lymphatic system flowing try the following:

1. Take Deep Breaths Often
2. Exercise (Include jump roping or rebounding for the up and down movement.)
3. Massage Your Cellulite
4. Get a Professional Lymph Drainage Massage
5. Dry Brush Your Skin (Use a natural fiber brush, brushing from your extremities toward the heart.)
6. Take Breaks From Sitting At Your Desk
7. Eat Lots of Fiber (Load up on fruits, veggies, flaxseed, beans, etc. They latch onto toxins, hormones and fat to flush out them out of system.)
8. Sweat (A good workout can do the trick or try a sauna or a shower steam)

Sources:
Womentowomen.com
Annlouise.com
Naturalnews.com
Newhope360.com

Fusing Together Raw, Living Foods With Warm, Comforting Dishes

2011-02-06T16:52:00.005-05:00

The raw food movement seems to be more than just a passing fad. While my husband likens its staying power to the Atkins Diet, I beg to differ. Eating living foods may seem like a hot, new tend, but it's really an old idea. Before the dawn of refrigeration and pasteurization, more food was naturally raw and fresh or fermented.

Since I like hot soup on cold winter days made with real nourishing broth from chicken or beef bones, I honestly didn't think the raw movement applied much to me. Then I began to realize that on my path to eating more nutrient dense foods, I have naturally been increasing my consumption of living foods, which are raw.

When raw food chef and educator LindaJoy Rose, Ph.D. asked me if she could include my recipe for Almost-Raw Green Bars in a book she was writing--one that would help people incorporate more living foods into their diet by marrying raw and cooked foods together in a way that is practical and attainable, I was intrigued. Of course, I agreed to let her include my recipe as long as I could get a copy of the book. I was thrilled when my copy of Raw Fusion: Better Living Through Living Foods recently arrived fresh off the press as well as Raw Fusion Recipes, which is chock full of delicious recipes that even picky members of your family will enjoy. One of my favorites is Rose's Raspberry Razzle Dazzle, an awesome green smoothie recipe made with green chard that even my 2-year-old son, who hates veggies, approves.

Rose doesn't expect her readers to be 100% raw food eaters, but getting closer to 50% seems like a piece of raw cake with her step-by-step guide to helping readers transition into a more plant-based lifestyle. Raw Fusion also includes contributions from some of the leading pioneers in the raw food movement, who offer their insights, experience and recipes.

You can order both Raw Fusion: Better Living through Living Foods and Raw Fusion together from RawFusionLiving.com for $29.95.

Disclosure: Vibrantglow.com is an affiliate of RawFusionLiving.com .

Sleep More, Stress Less, Slim Down, And Look Younger.

2011-01-24T09:30:00.001-05:00

Except for the few all-nighters I pulled studying for exams in college, I've always made it a habit to get my beauty rest. I was never one who could get by on less than seven or eight hours of sleep for long periods of time. However, early motherhood, when I was up attending to babies in the wee hours of the night, was the one season in my life that was filled with chronic sleep deprivation--and it took a major toll on my body. I looked and felt awful! It seemed like the aging process was kicked into high gear with wrinkles magically creeping up around my eyes overnight. Additionally, after the birth of my youngest it was even harder to lose weight.

I learned first hand the toll that too much of the stress hormone cortisol takes on a body. Sleep deprivation leads to adrenal glands pumping out too much of this belly fat-promoting, collagen-destroying hormone. However, getting enough sleep keeps cortisol levels down. In fact, a landmark sleep study found that those who sleep between 7.5 and 8.5 hours a night secrete half as much cortisol as those only sleeping 6.5 hours or less a night.

Too much cortisol turns tummies into fat magnets because the abdominal region contains four times more cortisol receptors than other areas in the body. Researchers have found that women who only slept five hours of sleep a night compared to those who slept seven hours were 32 percent more likely to experience significant weight gain (we are talking 33 pounds or more!) Additionally, this group of women was 15 percent more likely to become obese over the course of this 16 year study.

Researchers have also found that lack of sleep can cause cravings for sweet and salty foods. Both stress and sleep deprivation make the best intentions to eat more broccoli and leafy greens go out the window. Not only are we eating more, but we end up eating foods lacking any nutritional value. Neither our waistline nor our skin responds well to this kinds of abuse.

A number of studies have found that sleep deprivation leads to inflammation and oxidative stress. One of these studies found that women who don't get their beauty sleep experience disruptions with their skin barrier function, have more water loss in their skin and have extremely high levels of inflammatory chemicals circulating in their bodies. If we are under chronic stress, cortisol will disrupt collagen production, making skin thinner and weaker.

If you need more encouragement to turn in early every night, then keep in mind that adults who sleep five or less hours a night have a 15 percent chance of dying early from any reason you can think of. Why? Because lack of sleep ages your body. So turn off your computer, blackberry, TV or whatever is keeping you up at night and get your beauty rest!

Sources:
Fat Flush for Life: The Year-Round Super Detox Plan to Boost Your Metabolism and Keep the Weight Off Permanently
The Mind-Beauty Connection: 9 Days to Less Stress, Gorgeous Skin, and a Whole New You.
Your Skin, Younger: New Science Secrets to Reverse the Effects of AGE

Decadent Chocolate Coconut Candies (Dairy Free, Low Glycemic)

2010-12-22T22:35:00.004-05:00

Christmas always brings out the baker in me as well as the chocoholic. Of course, even when I am eating a treat, I want it to have some health benefits for me and my family. So today I whipped up some easy to make, yet seriously decadent chocolate coconut candies. As most of us chocolate lovers know, chocolate is chock full of antioxidants as long as you are consuming the kind with a high cocoa content. This recipe fits the bill, plus it's low glycemic so no sugar spiking, and it contains coconut oil and coconut milk in place of dairy.

I basically started with a ganache made with high-quality, unsweetened chocolate that I melted in a double boiler and added a little bit of coconut oil and then some full-fat coconut milk. I didn't shake the coconut milk so I could easily scrap all the cream off the top and include that in the ganache. You can find cans of coconut milk at Whole Foods. I sweetened the mixture with low-glycemic palm sugar--my favorite new, natural sweetener, which can also be found at Whole Foods. I then mixed in unsweetened coconut and chopped macadamia nuts. Although, chopped almonds would work well too. I made a small batch, but the recipe below could easily be doubled.

They have my daughter's seal of approval. My husband, who doesn't like coconut nor dark chocolate, said that the flavors are well balanced and that anyone who likes dark chocolate and coconut would really like them. On the other hand, my mom who loves both ingredients is waiting anxiously until she sees me on Christmas to try them.

Here is what you need to get started:

Ingredients
4 oz. Unsweetened Premium Chocolate
1 tsp Coconut Oil
1/3 c Coconut Milk (include all the cream from the top of the can)
1/4 c Chopped Macadamia Nut or Almonds
1/4 c Unsweetened Coconut
1/4 c Palm or Coconut Sugar
1/4 tsp Almond Extract (or 1tsp vanilla)

Directions
Melt chocolate and coconut oil in double boiler and add in coconut milk. Mix until thoroughly combined. Remove from stove and mix in almond extract or vanilla. Stir in palm sugar. Then mix in coconut and nuts. Let mixture cool for about 5 minutes. Use a teaspoon to drop round balls of chocolate mixture onto wax paper. Place in refrigerator to firm. Makes about 15 chocolate coconut candies.

I submitted this recipe to Real Food Wednesdays , Pennywise Platter and Ultimate Recipe Swap Thursday.

Thankfulness Will Make You Happier and Healthier

2010-11-24T00:00:00.001-05:00

I remember my grandma telling me the story of when she was in her late 30s lying in her bed dying. She had just had one of her lungs removed due to a congenital birth defect and was suffering severe complications. My grandpa had already prepared my dad and his three younger siblings for the worst. But my grandma had an iron will, and she knew that the one thing that would help her pull through was to give thanks for every little thing. She said she started with being thankful for each finger on her hands. It was a small start, but it began her journey back to health. Instead of dying before her time, her gratitude extended her life and she passed away, a thankful woman, a few years ago at the age of 82.

My grandma always had a way of making the most of every situation. She was the epitome of one who took lemons and made lemonade no matter what came her way. Was she naturally a glass-is-half-full kind of person? I'm not sure, but she sure was determined to be.

According to the late researcher David Lykken, happiness is based half on our genes and the other half is up to us. Gratitude can have a major impact on raising our happiness level, but giving thanks is a learned habit. Writing a simple list of things to be grateful for each day can help form this habit. Furthermore, people who jot their gratitude down are 25 percent happier than those who don't, claims a study by Robert Emmons, author of Thanks!: How Practicing Gratitude Can Make You Happier.

Recent research confirms what my wise grandma knew back then, that counting our blessings brings health, healing and longer life. In fact, one newly published study in Psychology Science found that positive people had stronger immunities than their pessimistic peers. Being grateful helps us focus on the positive. Just like the Old Testament says, "A merry heart is good medicine."

By starting each day off focusing on the good things in life and giving thanks for them can set a positive tone for the rest of the day.

Like my grandma, we have to be determined to be grateful and as a reward we'll reap its benefits.

Protecting Ourselves Against Electronic Pollution

2010-10-28T07:41:00.002-04:00

The other night I asked my husband if we had an old transistor radio in the house that I could use. He gave me an odd look, but he said he'd dig it out for me. While I am still waiting for it to turn up, I intend to use it to find out if my family is being zapped. According to best-selling health author Ann Louis Gittleman, a transistor radio is a cheap and easy way to determine what electromagnetic forces are polluting my home.

Gittleman's newly released book, ZAPPED: Why Your Cell Phone Shouldn't Be Your Alarm Clock and 1,268 Ways to Outsmart the Hazards of Electronic Pollution, which explores the latest research on the hazards of electronic pollution, is a wake up call for our modern world. It made me ask the questions: how much exposure to electromagnetic fields (EMFs) is my family exposed to on a 24/7 basis right here in my home? And what is it doing to us?

Before reading the book, I had already cut down my cell phone use, but I didn't think my cordless telephones in my home and their chargers were nearly as bad. Nor did I suspect that the convenient dimmer switches my darling husband installed throughout much of our home are a major source of what Gittleman calls dirty electricity--high-frequency waves that pollute 60 Hz electrical system and create very large electromagnetic fields.

The conveniences of wireless technology has come at break neck speed, but could all those gadgets that we've come to rely on be causing harm to our bodies? According to Gittleman: "You may not be able to see electro pollution, but your body responds to it as though it were a cloud of toxic chemicals. Electro pollution is continually disturbing your sympathetic nervous system."

Having two young children makes this discovery even more alarming, considering that children's developing brains and organs are even more vulnerable to EMFs than adults.

While electronic pollution is cause for concern, Gittleman offers a practical approach to combating electro-toxicity and neutralizing its effect on our bodies, from moving furniture away from EMF sources and limiting cell phone use to taking nutritional supplements and eating specific health foods.

As a disclosure, I was asked by Gittleman's rep to review her book and I gladly said yes after already reading reports about the potential dangers of cell phone use. Considering that wireless technology has expanded into every aspect of our lives in just the last 15 years and we are now bathed in EMFs on a 24/7 basis, I wanted to know more about its impact on my health and the ones I love. I would definitely recommend this book. It's an eye opener!

An Apple A Day For Better Gut Health

2010-10-23T15:48:00.000-04:00

Nothing says fall has arrived like the abundance of apples and cider. While we all know apples are good for us, new research has found that eating them regularly may increase certain friendly bacteria in the gut.

Microbiologists from the National Food Institute at the Technical University of Denmark found this to be true in rats who ate a diet high in dietary fiber found in apples, called pectin.

"It seems that when apples are eaten regularly and over a prolonged period of time, these bacteria help produce short-chain fatty acids that provide ideal pH conditions for ensuring a beneficial balance of microorganisms," said co-researcher Andrea Wilcks. "They also produce a chemical called butyrate, which is an important fuel for the cells of the intestinal wall."

Because healthier intestinal tract translates into a stronger immunity, it makes sense why an apple a day keeps the doctor away.

Maker's Diet Author/Health Expert Claims That Health Begins In Gut

2010-09-23T15:19:00.001-04:00

Last weekend I had the opportunity to listen to Jordan Rubin, author of the best-selling book The Maker's Diet and founder of Garden of Life, speak at an organic, health festival in Birmingham, Michigan put on by a local chapter of the Weston A. Price Foundation.

While Rubin spouted off several keys to extraordinary health, he told the packed crowd that keeping the gut healthy was at the top of the list. "I am more convinced that all of our problems begin in the gut," he said.

He suggests that in order to get more of the good nutrition into our bodies and to get the bad stuff out, cleansing four times a year--once every season-- for seven days would be a good place to start. Rubin's approach to cleansing is very gentle. He says that while cleansing the body our focus should be on getting more sleep, sunshine, hugs and nutrition as a means to jump start our bodies on a path to health and giving ourselves a fresh start.

During a cleanse Rubin recommends consuming raw foods, not just fresh, organic fruits and vegetable, but also raw foods containing healthy fats from avocado, coconut oil, sashimi and cultured dairy such as kefir.

In addition, Rubin highlights the importance of boosting probiotics in the gut to improve intestinal microbial balance. He mentioned a number of ways that our flora is damaged, including consumption of dairy and meat from animals given antibiotics, our chlorinated water supply we shower in and drink, sugar, and birth control pills. While ideally the human body should contain 80 percent good bugs and 20 percent bad bugs, Rubin says that sadly, the average American consumes just the opposite--80 percent bad bugs and 20 percent good bugs.

If your intestinal flora is off balanced, then you need to reseed the gut, Rubin says. Two ways to boost probiotics is eating cultured, fermented foods and taking probiotic supplements.

A major benefit of probiotics is improved digestion and according to Rubin that is exactly why a healthy gut is so important. "You are not what you eat," the famous health enthusiast says, "you are what you digest."

Maximize Your Exercise Benefits, Eat Low-Carb/No-Sugar Post Workout

2010-08-23T14:34:00.002-04:00

I thought drinking an antioxidant-rich smoothie after my morning workout was a good thing, but it turns out that the little bit of grape juice I add to the berries, plain kefir and dried, raw greens was sabotaging my body's release of HGH--human growth hormone.

This hormone--which stimulates growth and cell production--declines as we age, resulting in loss of muscle tone, increased fat and a host of symptoms associated with getting older. However, this anti-aging hormone is released naturally during a two-hour window after an intense workout, but its release can be thwarted by consuming sugar or fructose, including fruit juice, during that time period, according to HGH Magazine.

If you are one of those who prefers an energy drink following your workout, think again. Most contain plenty of sugar to stop the HGH release.

In addition to avoiding sugar and fructose after exercising, eating foods low in carbohydrates during that period can enhance your insulin sensitivity, according to a recent study in the Journal of Applied Physiology. This is especially helpful because impaired insulin sensitivity, or insulin resistance, increases your risk of diabetes and early heart disease.

While I still enjoy a healthy smoothie, I just don't drink it after my workout. Holistic doctor, Joseph Mercola, recommends consuming whey from grass-fed cows. While I would agree, I prefer the incredible, edible egg as my post-workout snack. An organic one with high omega-3s, of course. It's naturally packed with protein and all nine amino acids. Best of all, I get to reap all the health benefits of my workout!

Are Xenoestrogens Ruining Your Girlish Figure, Health & Happiness?

2010-07-24T16:20:00.001-04:00

When your hormones are perfectly in balance, you feel like you can conquer the world, but when they are off, they can make add volume to your belly, hips and thighs; may cause a number of health problems; and ignite terrible mood swings.

While a number of factors influence the balance of our hormones, women in many developed nations have an additional man-made force playing havoc on our hormones that our great grandmothers didn't have to contend with--xenoestrogens, compounds that mimic estrogen in our bodies and can alter hormonal activity. They are found in plastics, pesticides and growth hormones given to livestock and poultry, which we consume.

Since men are also inundated with these chemicals, they are also suffering from estrogen dominance when exposed to xenoestrogens, which is thought to contribute to hair loss, atherosclerosis, prostate problems, lowered libido, weight gain and impotency.

Simple steps to minimize your exposure to xenoestrogen, include choosing organic produce whenever possible, especially for the ones sprayed with the most pesticides (click here to see the Environmental Working Group's list of the top 10 most contaminated fruits and veggies). Also, buy hormone-free, organic meats and milk, preferably from grass-fed animals. Use glass food containers and stainless steel water bottles instead of plastics. Paint your home with low-VOC (volatile organic compounds) paint. Do not microwave your food in plastic containers or covered in plastic wrap. Choose organic, natural body care products and natural cleaning products.

Detoxing the liver will help your body to metabolize xenoestrogens more efficiently. Drink plenty of purified water and eat cruciferous vegetables, such as broccoli, kale, cauliflower and spinach. In addition to their detoxifying properties, cruciferous vegetables contain an an estrogen-balancing chemical called indole-3-carbinol.

While we live in an imperfect world, it doesn't mean we have to go through life blindly assaulted by the things we cannot see. Since knowledge is power, the more you know about the things that can hurt you, like xenoestrogens, the more control you can take over your health.

Almost-Raw, Green Bars

2010-06-24T14:00:00.013-04:00

Editors Note: Since first posting this recipe a few months ago, I have improved it by adding more coconut oil and less powdered greens. The recipe below now reflects the updated version.

Recently, I posted a recipe for my version of Carmen's Muesli Bars. Today I'd like to share my version of those expensive, healthy "green" bars.

I made them for my recent trips away from home when I knew that eating nutritious foods would be difficult so it was nice to pack a healthy snack.

In some ways this recipe is similar to the muesli bars, but in addition to the rolled oats, unsweetened coconut, virgin coconut oil, raw honey, chia (or flax) seed, I mix in almond butter and powdered greens. I like to use Vibrant Health's Field Of Greensbecause it doesn't contain herbs and vitamins, it's simply raw, organic, concentrated foods from broccoli sprouts, kale and other greens.

Since chocolate makes everything taste better, not to mention the health benefits of the dark kind, I added miniature, semi-sweet chocolate chips (ok, not too dark, but it's hard to find 70% dark chocolate miniature chips). I was happy to find a high-quality version in the bulk aisle at Whole Foods by Guittard.

I cut and wrap them individually and put them in the refrigerator where they seem to keep for several weeks. However, when I was on my trips and didn't refrigerate them, they tasted just as good one week later.

These are so good that even my daughter loves them and doesn't even question why they are green!

Almost-Raw, Green Bar Recipe

Ingredients:

2 Cups Roasted Rolled Oats
(if you prefer to soak and dry ahead of time to reduce phytic acid, check out how to soak your oats at The Nourishing Gourmet and then drain and dry in oven all day at 200 degrees.)
1 Cup Unsweetened Coconut (I prefer to lightly toast these for flavor)
1/2 Cup Slivered Almonds
2/3 Cup Virgin Coconut Oil
1 Cup Almond Butter
2/3 Cup Raw Honey
1/2 tsp Almond Extract
1/4 cup Powdered Greens (ie.Vibrant Health's Field Of Greens)
3/4 Cup Chia Seed or Flaxseed (great source of Omega-3 Fatty Acids)
1 Cup Miniature Chocolate Chips

Directions:
Spread oats out on cookie sheet and roast in oven at 350 degrees for about 10-15 minutes. Keep checking on them until they are just starting to turn golden. If you want to also give the coconut a little toasting, add them to the cookie sheet with the oats. When they are done, set aside to cool.

In a bowl, use a mixer to combine the almond butter, honey, almond extract and soft coconut oil (if it is hard, you may want to first put it in a double boiler and just slightly warm it enough to soften it). Once these ingredients are completely combined add the oats and mix. Add the remaining ingredients and continue mixing until evenly combined.

Spread and press ingredients into a 9 x 13 inch pan--a brownie pan is better, but a cake pan is just fine. Set in the refrigerator until firm for about an hour. Cut and serve. Enjoy!

The Sun, Skin Cancer, SPF and Superfoods

2010-06-21T11:57:00.002-04:00

The day after I found out the exciting news that I was pregnant with my son, I was delivered the blowing news that at 37 years old I had skin cancer. Granted, it wasn't melanoma. It was basal cell, the kind my dad and 95-year-old grandfather repeatedly get, but doesn't kill you. Hey, we are Irish with fair skin and I have my grandfather's red hair to boot.

Anyway, I did spend lots of time in the sun the first 20 years of my life and had more burns than I could count to prove it so maybe it shouldn't have come as such a shock, but I was a bit young for the diagnosis. Even the doctors kept asking me if I had an immune problem. I felt pretty hopeless at the time, thinking that my skin would be all carved up by the time I was a grandmother.

So if you think I have sworn off the sun or slather on a sunblock with an SPF of 80, you'd be mistaken. Why? As most of you have heard by now, 20 minutes of sun exposure a day is good for you. It gives your body the vitamin D it needs to boost the body's immunity. The opposite is true if you have too much sun exposure, it will depress your immunity.

Let's talk about the Sun Protection Factor, otherwise known as SPF, for a moment. Most people think the higher the better, right? But did you know that an SPF of 2 cuts out 50% of UV exposure, while an SPF of 4 cuts out 75% and an SPF of 5 cuts out only 5% more? It's called the law of diminishing returns. And did you know that ingesting fish oil offers you an SPF of 2 and eating foods rich in polyphenols and other antioxidants from nutrient dense foods would boost that number even higher and possibly combine for synergy to add greater protection? According to Your Skin, Younger: New Science Secrets to Reverse the Effects of AGE,if you ate a dietary SPF of 4, you would reduce the risk of non-melanoma skin cancers--like mine--by half or more over the course of a lifetime. That's pretty good!

While I can't go back and eat the way I should have when I was younger, you can bet that my children start the day with a teaspoon of cod liver oil and a blueberry smoothie mixed with some organic powdered "greens" before they go outside to play in the sun...and I do too.

Pressing the Reset Button at Lakeview at Fontana

2010-05-25T18:53:00.006-04:00

Oh my! Earlier this month I had a chance to escape my day-to-day responsibilities of being a full-time mom to two highly-demanding tots and get away for a girls' weekend at Lakeview at Fontana--a rustic-chic resort and spa near Bryson City, North Carolina. It was exactly what this worn out mother needed. My husband, the incredibly wonderful man that he is, took a couple of days off work to watch the kids so I could fly down with a girl friend for three nights and four beautiful days to completely recharge my batteries. It was heaven on earth!

I did my research long before I booked the trip. The reviews were excellent and the price was affordable. Everything about the resort is geared toward relaxation from the location with views of the Smokey Mountains--which offers amazing hiking trails--to the spa treatments--the Green Tea Detoxifying Body Treatment makes you want to sleep like a baby. The morning begins with a gentle yoga class that completely sets the day off right: deeply relaxed.

What I love most about Lakeview at Fontana is that it is completely unpretentious. The staff all wear yoga pants and their signature RELAX t-shirts. I bought two! To remind me of my stay and to relax.

When I returned home the afterglow lasted for about two and a half days. At first, my children's screaming didn't even phase me. I was at peace even in the mist of their tantrums. Even though that feeling didn't last forever, somehow that mini-retreat did something in me. It reminded me of what I was like before kids--carefree and easy going. It enabled me remember to take deep breaths when everyone is melting down around me and let go of the things I cannot start or finish.

Somehow my girls' weekend at Lakeview at Fontana was more than a little R&R. It pressed the reset button on my mind, body and spirit...and that is priceless.

Those Wrinkles May Be Telling You Something

2010-05-23T15:49:00.004-04:00

Many of us gauge the status of our health based upon the number on the bathroom scale or our last cholesterol and blood pressure check. But simply looking at your face in the mirror can be a better indicator of your internal health.

Those laugh lines creeping up around your eyes may not mean you’re just a merry 'ol soul. Instead, according to Your Skin, Younger: New Science Secrets to Reverse the Effects of AGE, a wrinkle is not just a wrinkle. The authors of this comprehensive holistic beauty book--two dermatologists and a naturopathic physician--claim that an early onset of the visible signs of aging is an indicator of problems in the heart, kidneys and other organ systems.

Looking good on the outside isn't simply an issue about vanity. The things you do for a healthier body will actually make you look younger too. Before the dawn of the "advanced" skincare industry we have today, it wasn't that long ago that diet and lifestyle were considered important for beautiful skin.

Yes, too much time in the sun and genes have roles in how our skin ages, but they are just parts of a larger picture on aging skin. The things we do for a healthy body on the inside, like eating nutrient-dense foods and keeping stress levels down, are keys to smoother, more radiant skin.

So the next time you reach for a 'little hope in a bottle' to combat the signs of aging, help your whole body out and add some wild Alaskan salmon, leafy greens, yogurt, almonds, and fresh berries to your beauty routine. While you're at it, take a walk to bring down your stress levels too. The body from the inside and out will reward you.

Homemade Muesli Bars

2010-04-24T07:43:00.001-04:00

My family loves Carman's Muesli Bars, but since we can can gobble up a $5.00 box in a blink, I thought I'd try to make my own and make it a bit more nutrient dense. I replaced the canola oil with organic virgin coconut oil (to learn more about it's health benefits click here and to learn more about it's fat burning ability click here) and added some chia seed for the omega-3 fatty acid boost (for more on this wonder seed click here).

They are perfect for a quick breakfast or snack. You can always swap out the raisins, coconut, almonds and sunflower seeds and substitute with your favorite fruit, nuts and seeds.

Admittedly, they aren't an exact replica of Carman's, but they did get the kids' and husband's seal of approval.

Fruit and Nut Muesli Bars

Ingredients:

2 cups of old fashion oats

1/2 cup slivered almonds

1/4 cup sunflower seeds

1/4 cup coconut (unsweetened)

1/2 cup raisins
1/4 cup chia seed

1/2 cup organic virgin coconut oil

1/3 cup raw honey

2 Tbsp sucanat or palm sugar (for more on my favorite low glycemic sweetener, click here)

1/2 tsp cinnamon

1/2 tsp vanilla

Preheat oven at 350 degrees. Line an 8 X 8 pan with parchment paper for easy lifting.

Mix the oats, almonds, sunflower seeds and coconut and place them on a cookie sheet line with parchment paper. Place in heated oven for 10-15 minutes. Mix around every 5 minutes until slightly toasted.

Melt coconut oil on stove over low. In a small mixer pulse sucanat or palm sugar until powdered. Add coconut oil to sucanat and pulse some more. Add honey, cinnamon and vanilla to coconut/sucanat in mixer and combine.

Place toasted oats/almonds/seeds/coconut in a medium bowl and then mix in chia seed and raisins. Pour in coconut oil mixture and combine. Spoon the muesli into the 8 X 8 pan and press down with a firm, large spoon. Refrigerate for about 30 minutes until firm. Cut and enjoy!

High Fructose Corn Syrup Linked to Liver Scarring and Significant Weight Gain

2010-03-24T15:59:00.001-04:00

Two new Ivy League studies were just released this week adding more reasons to put down your soda pop.

The first one links increased consumption of high fructose corn syrup with scarring in the liver, or fibrosis, among those with non-alcoholic fatty liver disease (NAFLD).

Researchers at Duke University analyzed 427 adults' dietary questionnaires collected within three months of their liver biopsies. They found that 81 percent of the studies' participants with NAFLD regularly consumed beverages containing high fructose corn syrup. Researchers also found that those who consumed greater amounts of fructose also had increased liver fibrosis.

Currently, three out of 10 American adults have non-alcoholic fatty liver disease. While only a minority progress to cirrhosis, those patients are at greater risk for liver failure and liver cancer.

The second study found that high fructose corn syrup causes significantly more weight gain than table sugar.

Researchers at Princeton University found that when rats consumed high fructose corn syrup they gained considerably more weight than rats given table sugar, even when both groups had the same overall caloric intake.

Additionally, the study found that long-term consumption of high fructose corn syrup led to abnormal increases in body fat, especially in the abdomen, and a rise in triglycerides.

Of course, the Corn Refiners Association has taken issue with both studies.

But who can refute that since the 1970s when high fructose corn syrup came on the scene as a cheaper replacement for sugar, obesity in the U.S. has skyrocketed?

Eating Vitamin C-rich May Be the Secret to Smoothing Away Wrinkles

2010-02-24T09:37:00.001-05:00

Eating fruits and veggies loaded with vitamin C does more than boost your immunity, it may also offer the added bonus of making you look younger.

A study published in American Journal of Clinical Nutrition found that eating more foods containing higher levels of vitamin C is linked to a reduced risk of having wrinkled skin and age-related skin dryness.

Good sources of vitamin C include cantaloupe, grapefruit, guava, lemons, oranges, papaya, pineapple and strawberries as well as broccoli, dark green leafy vegetables, sweet potatoes, tomatoes and red peppers.

So instead of just relying on hope in a bottle to keep those laugh lines at bay, you may want to serve it up with a daily dose of orange juice for breakfast, tomatoes at lunch and leafy greens for dinner.

More Reasons to Eat Chocolate: Reduces Stress and Stroke Risk

2010-02-13T16:49:00.014-05:00

My favorite part of Valentine's Day is the excuse to eat chocolate. But who needs an excuse when research continues to come in supporting chocolate as more than a delicious indulgence, but a superfood. The latest studies on chocolate have found that it can calm down emotional stress and lower the risk of having a stroke.

One clinical trial found that volunteers, who felt that they were highly stressed, experienced a reduction in stress hormones and other stress imbalances after eating one and half ounces of dark chocolate daily for two weeks.

Another study found that when 44,489 people ate one serving of chocolate per week they were 22% less likely to have a stroke than people who didn't indulge.

Every chocoholic can eat to those findings!

A Funny Thing Happened on the Road to Weight Loss

2010-01-24T21:52:00.004-05:00

In a recent post I mentioned that I unexpectedly gained more than five pounds out of no where. It's funny that while I was so consumed with the sudden unwanted weight gain, I hadn't noticed other signs of poor health creeping up on me--such as fuzzy memory, splitting nails, frizzy hair, dry skin and an uncontrollable twitch in my eye. I started doing as much research as I could to figure out why I was gaining weight. Did I have low thyroid? Nope. Was I suddenly thrust into perimenopause? My OB/GYN wasn't convinced. She told me to try a spinning class. Was stress making me fat? Maybe.

I even crept around online forums reading about other women experiencing the same problem and asking for help, but no one had any answers for them. While I can't say I have discovered the exact answer, I would urge every reader who is going through this frustrating change to not give up hope. The key is to seek overall health and wellness. If you are not eating a nutrient-dense diet, then that is the first avenue to pursue. While I ate healthy and exercised daily, the weight came on fast. I felt like I was blindsided.

So for the sake of all those woman who are doing everything right, but find that their bodies have turned on them and has an agenda of its own, I thought I'd share the beginning of my story to get my body back. I say the beginning because the story has just started, but it is definitely looking hopeful. Anyway, here is the short version.

Like many people when January came along I did a detox to clean up my liver and get everything on the right track (per Ann Louis Gittleman's Fat Flush for Life). Even before starting the detox week I had already began adding additional supplements to my diet, increased my strength training and worked on de-stressing. While I believe that eating healthy, unprocessed, wholefoods should be the cornerstone of every diet, I am finding that as I age it's necessary to add key supplements for overall well being.

So in addition to the wholefoods-based multivitamin, vitamin D and cod liver oil that I take every day, I began adding freshly milled flaxseed to my morning smoothies-- it's brought back the shine on my face and it's supposed to help balance hormones (technically flaxseed is a superfood not a supplement). I also began taking magnesium citrate every evening, which really helps reduce stress and chocolate cravings. Additionally, I started taking a B-complex supplement that nourishes the brain and nervous system.

Because my mom swears by cayenne pepper and drinking lots of water as a way to lose weight, I decided to give it a try. Cayenne pepper is supposed to speed up the metabolism by 25 percent. It may be the reason why I stopped gaining weight and lost a couple of pounds. But even better, as a result of increasing my strength training, three of the pounds that I gained have turned to muscle (according to my very smart scale).

Also, I bought a 10-day stress cleanse kit, which contained a cortisol reducer and an adaptogen herb called ashwagandha, during my detoxification week. It completely took away the distracting twitch in my eye and helped me become a more patient, kinder mom again. Admittedly, now that the stress cleanse kit is gone I have found my eye faintly spasm whenever the kids start screaming. Therefore, I intend to get a bottle of ashwagandha by itself soon. In fact, I just read in this month's Natural Health magazine that an adaptogen herb is one of six supplements every woman should take. (To read more about adaptogen herbs click here.)

Even if I didn't lose any weight after making these new changes in my life, I would have to say just feeling better, thinking better, acting better means so much more to me than several added pounds. While my body doesn't exactly look like the model in the photo above, the shot definitely captures how I feel.

As a bonus, the other day I noticed that my nails were strong and growing long again--a telltale sign of a healthy person.

Smart Beauty

2010-01-22T06:00:00.007-05:00

Finding hope in a bottle is a lifelong pursuit for many woman. As we've become increasingly aware of the toxins and damaging chemicals found in many skin and hair care products, it's made the challenge even greater. Additionally, some products claim to contain super anti-aging antioxidants, but many don't contain enough to make a difference.

So what's a smart, savvy girl to do when she wants to make sure that the products she uses on her body are healthy, effective and worth it? Do your research!

First, by now most people have heard of the Environmental Working Group's Skin Deep Cosmetic Safety Database. There you can plug in either a product, company or ingredient and find out what's the good, the bad and the ugly.

After you figure out what is toxic and what is not, you should also stop by SmartSkinCare.com. The site offers practical information about skin rejuvenation/ anti-wrinkle/ anti-aging treatments that is based on unbiased studies published in peer-reviews biomedical journals. There you can find out what really works and what is a waste of money as well as pick up some DIY formulations.

Currently, I am reading The Green Beauty Guide by Julie Gabriel, who offers lots of helpful advice and tips for going organic and natural with body care products from head to toe. The part I really love about her book is her helpful suggestions on how to take short cuts on using potent antioxidants in your skincare without going broke. You can also find some of the skin and hair care recipes found in the book at her website: thegreenbeautyguide.com.

In the end being a smart consumer just might gently diminish some of those fine lines and save you some money--all without harmful chemicals. That's enough to give me an ounce of hope.

Too Many Sweets May Bring You Down

2009-12-23T08:08:00.002-05:00

It's supposed to be the most wonderful time of the year, but if you're overindulging in sweets you may be singing the blues. A recent cross-cultural analysis from British psychiatric researcher Malcom Peet found a strong link between high sugar consumption and increased risk for both depression and schizophrenia.

It's thought that refined sugar's toxic effect on mental health may be the result of its ability to suppress a growth hormone in the brain that boosts neuron health. This hormone called BDNF also plays a critical role in memory function.

Additionally, refined sugar as well as high fructose corn syrup and white, starchy, processed foods promote chronic inflammation in the body, which is also linked to an increased risk of depression and schizophrenia.

Shunning the truffle and cheesecake table this holiday season (and beyond) won't just save your waistline, but it may also bring more joy to your world.