Nutrition, Fitness, & Healthy Motivation: The Health Revival

Beware of Healthy Recipes

2012-06-01T03:35:00.000-07:00

I know it sounds silly, but I find the word "healthy", when it comes to recipes, gets casually tossed around quite a bit online. It's disturbing. Not all "healthy recipes" actually ARE healthy recipes. Sometimes, they're crammed with sugar or bad fats, and other times, they may just be a somewhat "healthier" version of the original recipe, which doesn't necessarily make it a healthy choice.

A "healthy recipe" just came up in my Google+ stream this morning, from a fitness site -- nachos that included nacho cheese-flavored corn nuts and over a CUP of sour cream! Healthy? I'll let you work that one out for yourself.

Keep this in mind:

low-calorie, "guiltless", or low-fat doesn't necessarily make it healthy
very rarely is any kind of dessert healthy (try fruit instead)
if it requires a lot of added sugar, then it's probably best to skip it
your quality of ingredients in the recipe is VITAL to a tasty outcome
avoid recipes that broil, fry, and boil the nutrients and flavor out of your foods

It's Perception
What is healthy? Everyone is going to have a different definition of health. For one person, red meat should be avoided. For another, grains might be an evil. Some people might consider certain sugars to be ok to eat, where other sugars have been banned from their kitchen. And, other folks will load up on good fats, while others eat low-fat, low cholesterol, low-calorie, or low-sodium. Still others conclude that dairy should only be consumed on occasion or in raw form. Organic, vegan, raw - oh my! And, gluten be damned?

So, isn't that the real conundrum?

One person's "healthy" is another person's junk food.

It's Psychological
I mean, that's how commercials work so effectively, right? If you see the orchards and the fields in a commercial, your brain concludes that the product itself must be natural or organic, and that it's good for you - straight from nature, right? It's the same online. "Healthy" is an attractive word -- everybody wants to be healthy! Not that we're stupid, we're just human. Our brain interprets things we see or read to mean something that was intended, but not necessarily true.

My husband is notorious for finding the word "natural" on a food item and thinking it's ok for us to eat. What he fails to understand is that the term "natural" is not regulated and, therefore, anyone can use it freely on just about any product. It has no real meaning, but, to him, "natural" conjures up images of mountaintops, flowing rivers, and rolling hills. Only something pure and fresh can come from there, right? Sorry, sweetie....there's no such thing as a healthy chip. :)

Healthy Meal

It's Awareness
The bottom line is that you know how you FEEL when you eat certain things. And I think that is the most relevant tool you have, besides the ability to research. Healthy is relative. It's easy to figure out that fried foods, sugar, processed foods, or sodas are not the best choices. There is just so much more to it than that, but the rest is up to you. Every single foodie website, recipe blog, and food channel is luring you in with healthy recipes (including mine), but not all are going to fit into your lifestyle as healthy, so pay attention! Look at the ingredients and decipher what it really is, then adapt the recipe to suit your needs, because the recipes out there currently suit THEIR (the recipe creator) needs.

Personally, when I'm scouting for healthy recipes on the internet (and there are some pretty amazing recipes to be had!), I tend to consider it a healthy recipe if it possesses a multitude of items from my little list, like:

it contains lots of fresh vegetables, especially dark GREENS
the recipe utilizes fresh herbs or spices (flavorful)
it's cooked lightly (steamed, raw, poached, baked)
there are more fresh ingredients than canned foods (condensed soups shouldn't be an "ingredient")
it's low in sugar and/or has no added sugars
there aren't heavy sauces (as they can be high in unhealthy fats and sugar)
it's "balanced" (offering a variety of nutrients)
the meal makes me feel good afterwards (and not weighed down)
the recipe incorporates healthy fats (coconut, nuts, olive, etc)
it's adequately portioned for my family
the calories are reasonable, and not grossly excessive

And, people, garlic powder is offensive and lacks the health benefits of the real deal. Give me fresh garlic or give me death! :)

WHAT DO YOU LOOK FOR IN A HEALTHY RECIPE?

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Food Additives Don't Add Up

2012-05-29T09:37:00.000-07:00

It's scary when you see a list of all the potentially harmful additives in our food supply! We tend to assume that they have a good reason for adding these ingredients (toxins), but most additives have been used for years to extend the shelf life of foods, for longer transport, and to improve appearance. They (whoever "they" may be) want our food to look fresh, even if it isn't. Unfortunately, many of us accept this practice without question. Why?

My first big clue that linked food additives to my health occurred several years ago was when I suffered terrible migraines, and began exploring healthier eating, and natural remedies. What I discovered was that food additives such as MSG and nitrates can cause headaches, so the first change I made in my diet was to eliminate those additives from my diet, to the best of my ability. It didn't take long for me to realize that I was no longer suffering debilitating headaches, and when I did get a headache, it was tolerable. Since we started this blog, I have tried to write about health issues that I've experienced or can relate to in some way. Our food supply concerns me, and I want others to be aware that your food is NOT always what you think it is.

What ARE Food Additives?
Food additives are chemicals or substances added to food to enhance flavor, extend shelf life, or improve appearance. Some are natural and others are artificial. Many are potentially harmful, and some are not. You will find that processed foods are filled with additives. Just to Name a FEW:

Emulsifiers
Thickeners
Acid Regulators
Color enhancers or dyes
Preservatives
Stabilizers
Acids
Artificial Sweeteners
Bulking Agents
Acids
Humectants
Tracer Gas

Wow! Wouldn't it be nice if food could just be food?

Why ARE Food Additives in My Food?
Years ago, they used vinegar to pickle foods so they would have a longer shelf life, and as our foods began to be transported and imported over the years, it became more common to add food additives to preserve and "protect" foods. Then, as more processed foods hit the market, there was a whole new onslaught of food additives. Processed meats such as hot dogs, salami, and lunch meats were the worst offenders, although I'm happy to say that there are now many "nitrite- and nitrate-free" processed meats available.

As consumers demand more natural products, there is also a higher demand demand for natural enhancers, which has created a billion dollar industry! But beware, natural enhancers and preservatives are NOT trouble free! MSG is marketed as a natural enhancer, and generally touted as safe, but has been associated with headaches, heart palpitations, flushing, nausea, sweating, and weakness.

Another example is the artificial sweetener, aspartame, discussed in a previous post by Rachel.

Should I Be Concerned?
I think we should all be concerned about the ingredients, additives, methods of growing, and processing of our foods. Like the saying goes, "Knowledge is power." and it gives you more control over your well being, and the safety of your family. It's absolutely vital these days to educate yourself, and know what is safe, and what has the potential to cause health issues. Today, there are a variety of healthy products out there, without the added, unhealthy, and unnecessary additives. To me, they are worth the extra cost.

The FDA requires certain standards and requirements for food labels, which are suppose to protect us, but it's not a perfect system. I like that nutrition information is required, and ingredients are listed, and I think they TRY to protect the consumers, but there is always room for improvement. Unfortunately, the FDA doesn't always discover that an additive may be harmful until after it has been approved and people are already suffering the consequences of ingesting it. Again, the burden falls on the consumer to be informed.

7 Worst Food Additives:

Artificial Sweeteners (linked to cancer, headaches, dizziness, hallucinations, has been shown to negatively impact metabolism)
Sodium Nitrates (Combines with substance in stomach and form nitrosamine, a carcinogen)
Artificial Coloring (linked to allergies, asthma, fatigue, skin rashes, headaches)
Monosodium Glutamate (MSG: (linked to headache, nausea, wheezing, heart palpitations, difficulty breathing)
Benzoate Preservatives (BHT, BHA, TBHQ linked to hyperactivity, asthma, rhinitis, dermatitis, tumors, and may affect estrogen levels)
High Fructose Corn Syrup (Increases risk of Type2 Diabetes, heart disease, stroke, cancer, and not easily metabolized by liver)
BVO (linked lowered fertility, early puberty, damage to heart, liver, kidneys and thyroid)

How Can I Avoid Food Additives?
It's would be near impossible to avoid ALL of these substances, since nitrates (nitrites) are present in our soil and enter the food supply through ground water (among other harmful chemicals, but that is for another post). The best you can do is read your labels, and the general rule is: if the list of ingredients includes words that are hard to pronounce, then they probably shouldn't be in your food. And, "all natural" doesn't always mean healthy either.

Avoiding processed food as much as possible, and buying certified organic produce from local farmer's markets is a great alternative if you want to live a healthy lifestyle. Health food stores will also have more healthy choices, but even in a health food store, there is NO guarantee, so you will still need to read your food labels.

YOUR health is YOUR responsibility.

Bonnie

Resources: Natural News, Mayo Clinic, freedieting, Wiki, FDA

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Pace. Run. Walk. Stretch. Stand. NO Sitting.

2012-05-21T05:48:00.002-07:00

You're Sitting at Your Desk Right Now
Well, me too, but I'm at home and I have the freedom of getting up and moving whenever I want. Not everyone does, but "desk jockeys", beware. Sitting in a chair at your desk day-in and day-out might turn out to be pretty bad idea, as studies show that your natural blood circulation and fat burning ability slows way down. Be sure and step away from your desk routine several times a day. Get coffee, pace while talking on the phone, stretch between projects and tasks, or take a short walk on your 15 minute break. Take the stairs instead of the elevator to your next meeting. The more often, the better. You now have a new excuse to go use the bathroom. You could be saving your own life, after all.

Man wasn't Made for Sitting so Long
I'm fairly certain that 50,000 years ago, man or woman was not sitting around watching TV and reading articles over the internet. They were hunting, gathering, and walking from place to place. And, even just 200 years ago, men were working the land or fighting on the front lines, while women were washing clothes by hand, hauling water, keeping the fires burning, churning butter, gardening, cleaning, and cooking all without the conveniences of today. Not to mention, they usually had more children running around than they were able to properly care for.

Why do you think standard recommendations for daily physical activity are creeping up from 20 minutes of activity per day to 30 and, even 60 minutes of moderate activity per day? Some recommendations now also include a few days of strength training.

My Point? Sitting down for too long doesn't bode well for your body, so GET UP and GET MOVING. Need more incentive? I think medicalbillingandcoding.org says it all with their very disturbing, and seriously cool, grim reaper infographic...

Via: Medical Billing And Coding

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Healthy Dose of the Sunshine Vitamin

2012-05-17T07:34:00.000-07:00

We have all heard the warnings about the sun and skin cancer, but does sunshine really cause cancer? Or, is it caused by abusing our bodies in the sun, and unhealthy eating? After reading an overwhelming amount of information, I believe the benefits of the sun far outweigh the risks. Considering ALL the benefits, based on solid studies, it would be risky to avoid the sun and OVER protect myself.

After a long winter here in the Pacific Northwest, the sun is shining, and everyone is anxious to get outside and enjoy it. The sun is life giving, and we wouldn't exist without it.

What Are The Benefits of Sun Exposure?

The sun provides our main source of vitamin D, and vitamin D is a major key to good health. The body produces vitamin D when UVB rays from the sun converts cholesterol within the body to vitamin D, therefore, a good diet seems important. Those of us who live farther away from the equator, generally, produce lower levels of vitamin D, while those living closer to the equator have the ability to produce higher levels. An article by Harvard School of Public Health states that most of us need extra vitamin D. (See this link: Vitamin D Recommendations) As you can see by the partial list below, if you don't get enough of the Sunshine Vitamin, you are at risk for many illnesses and disease.

Vitamin D: Key Benefits

Studies have shown Vitamin D may actually prevent several types of cancer
Vitamin D can help reduce depression (SAD)
Lowers risk of heart attack and stroke
Assures absorption of calcium and phosphorus
Strengthens bones and muscles
Plays a key role in reducing infections
Reduces skin conditions, such as psoriasis
Reduces risk of auto immune diseases such as MS, diabetes, arthritis (which are more prominent in geographical locations with less sunshine)
Has been shown to improve mood and energy levels
Improves overall immunity

TOO MUCH sun exposure does cause free radical damage to the skin, but a sensible amount of sun exposure can be extremely beneficial. Many sunscreens contain potentially harmful, and toxic ingredients. You can read more about this report on EWG Skin Deep website. If you currently use sunscreen or are in the market for some, I would suggest something more natural (or organic) from your local health food market. A sunscreen product that has reduced chemical ingredients, with natural anti-oxidant oils, would be less toxic to your skin. Sunscreens not only block the sun but ,ultimately, may keep the body from producing the vitamin D that it needs to be healthy and vibrant.

Want to make your own homemade, natural sunscreen? Natural Homemade Sunscreen

DID YOU KNOW? Yuma, Arizona is the sunniest place in the world with 11 hours of sunshine per day! And, in second, place...Phoenix, Arizona!

Eat to Protect Your Skin

Healthy eating with a healthy lifestyle is the best way to protect yourself from all cancers and illness. Studies have shown that Omega fats affect the way our body responds to the sun, since it's interaction of the sun with our cholesterol that triggers the body to produce vitamin D. So, we would want to eat higher levels of good fats, NOT bad fats. Including plenty of antioxidant foods in your diet fight free radicals, which cause cancer. Stay hydrated by drinking plenty of water each day, and include exercise in your daily routines.

Listed below are examples of healthy eating choices:

Include Omega 3 in your diet (fish, flaxseed, walnuts, soybeans)
Eat fresh fruits and vegetables (kale, spinach, blueberries, apples)
Healthy Oils (coconut, avocado, olive)
High anti-oxidant foods (beans, nuts, seafood, berries, legumes)

Healthy Dose of the Sunshine Vitamin

Expose yourself slowly to the sun - start with 15 minutes a few times per week
Minimize exposure time to AVOID sunburns!
Avoid midday sun exposure (mornings are usually your best bet)
If you are fair skinned, wear light clothing for protection
Find shade - sit under your favorite tree
Wear a hat - your eyes and face are the most sensitive
Wear sunglasses - always protect your eyes
Use natural, certified organic sunscreens to avoid cancer-causing chemicals
Eat healthy fats and antioxidants, and drink your water
Consider a Vitamin D3 supplement if sun exposure is not an option. (Consult with your healthcare provider, since there is potential for too much Vitamin D via supplements)
No such thing as too much vitamin D from the sun!

The Sun: My Conclusion

As I stated earlier in this post, I have read an overwhelming amount of articles on the subject of sun exposure, and sunscreens, including government sites, natural health websites, and blogs. My conclusion is that we all need to make our own decisions, based on who and what we trust, and what we are comfortable with. I feel comfortable enjoying myself in the sun, while using common sense, and not over exposing myself, or jeopardizing my health. I feel I would be jeopardizing my health by avoiding the sun, and over using chemical laden sunscreens, when I know there are healthier choices. I keep in mind that my body thrives on what the sun has to offer, and feed my body the nutrients it needs to work with the sun, to give me the life sustaining energy it was meant to give.

"If you spend your whole life waiting for the storm, you'll never enjoy the sunshine." ~ Morris West ~

Bonnie

Sources:
WHO, CDC, National Cancer Institute, Natural News, EWG, Harvard School of Public Health

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

SlimKicker: Can a Calorie Counter be FUN?

2012-05-10T04:55:00.001-07:00

SlimKicker. The new, free calorie counter on the block. In the past, I've used SparkPeople to track my calories and, in doing so, managed to lose over 30 lbs. in about 6 months. I still have about 6-8 lbs. to lose (the hardest for me to lose), so when SlimKicker came out, disguised as somewhat of a "game", I thought I'd give calorie tracking another go.

What is SlimKicker?

SlimKicker is a calorie counter or calorie "tracking" tool. It tracks your daily caloric intake...calories, fat, carbohydrates, protein, sugar, sodium, cholesterol, and fiber. It's available as a free online account, and as a free app for your iPhone. I did both, as I'm not always home to record what I eat.

What sets SlimKicker apart of other calorie counters is the fact that some fun motivation is built right into the system! Points, bonuses, levels, and rewards, which I'll discuss further below.

If you want to use SlimKicker online, it's as easy as signing up for a free account and getting started. The first thing you will be introduced to is your personal "dashboard" where everything is easily accessible to you.

My Dashboard:

As you can see, there is my tab navigation menu at the top. My quick links, groups, and leader board in the left sidebar, and featured front and center are my slim point/challenge stats, level status, and inspiration feed.

My Stats

38 year old woman
about 6-8 lbs. to lose
4/5/12, started tracking
4/5/12, weighed 141
exercised 20-30 min/day

Upon completing my month of tracking, I lost 4 lbs. I know that's on the "low end" for 4 weeks, but keep in mind, I'm on my final 6-8 pounds, so it goes slower, as most of you know. It's also more likely that I'll keep if off if I only lose 1-2 lbs/week. I'm just excited to be UNDER 140 pounds (137, actually)! Most people that I see on the inspiration feed are just starting out, and drop a surprising amount of weight (probably significant water weight) right off the bat, then average a 1-3 lbs/week drop, depending on their metabolism, exercise routine, eating healthier meals, etc.

SlimKicker has the "basics" built in like recent and favorite foods, recipes, forums, and fitness tracking, but there's more to it than that.

I'm very disciplined when it comes to tracking my calories and do so after each meal or snack. I also track any exercises, add recipes, and interact with people online. SlimKicker has all of this and more, without overwhelming me. Here are some of the positives and negatives I discovered as I started using this tool.

PROS:

Once you've begun entering your daily caloric intake (food items), you'll have a "food stats" link you can click to see how you're doing throughout the day. Most people are visual and SlimKicker catered to this by including colored status bars, so you can quickly gauge your status with a quick glance. Love this!
If you're using SlimKicker mainly for weight loss, you'll find the restrictions are a little tighter than "other" calorie trackers out there, especially on carbs and sugar. I found this to be a positive attribute, but even better, is you can change your daily intake limits to suit your individual needs.
Everybody loves bonus points and that's what you need to level-up for your reward! Every time you make a healthy food choice, complete a challenge, or log in exercise minutes you score major points...as you should!
The inspiration feed is one of my favorite features of SlimKicker! It's public and super easy to participate - just type what you want to say and members will reply with help, encouragement, tips, and ideas to get you through your day.
The customer service! SlimKicker Admins are constantly responding to requests, bug fixes, and requests in the inspirations feed. They are communicative, efficient, and quick at addressing any problems, sometimes in less than 24 hours - impressive!
Health Challenges are an integral part of SlimKicker. It's like browsing for your weakness..."no snacks after dinner", "eat a salad a day", "put on your sneakers". Whatever you choose, it can range from a few days to a month! They really are a challenge, so check in daily, and you'll be rewarded at the end with a load of points and, sometimes, there are "giveaway challenges", where you can even win tangible prizes like a $100 Amazon gift card!
You can also reward yourself! On your dashboard, you can set up a reward for each level you reach (see my little music reward in the pic above?). Right now, I've chosen an iTunes song for my next level-up. Another ingenious way to get motivated!
If you're more competative when it comes to exercise and weight loss, find some friends and compete on the leaderboard. You'll motivate each other while you're fighting to be 1st!
The SlimKicker iPhone app is free, quick to install, and easy to use, so when you're out and about, entering your foods is just as easy when you're at home.
And, they do have a BLOG, which is great for nutritional articles, healthy recipes, fitness tips, wellness, and even diet psychology -- you'll learn a lot!

CONS:

I found that I couldn't copy meals from one day to another. I'm a creature of habit, so it would be nice to be able to copy a whole meal.
(update) ✔Fixed! Couldn't edit a food or change it's category once entered.
I wasn't a huge fan of the exercise "trends" chart. I like the list better, and although it shows the date and calories burned, it lacks the "type of exercise" I did and it's not clickable, so if I entered the wrong information, I can't go back and edit it. I have to delete it and start over.
(update) ✔Fixed! After entering a new recipe, I discovered that I couldn't view the nutritional information of each ingredient. For example, my recipe may have 50 carbs, but how do I find out which ingredient is contributing to high carb count?
(update) ✔Added! I could not use the iPhone app to add a recipe. I imagine most people wouldn't do this, but I would. :)
No help page, which I didn't need, but people that are new to calorie tracking would probably like a page to reference for questions or "how-to's".

WISHES:

(update) ✔Added! I 'd like the option of either length of time OR calories burned for my exercise.
I want to hide "trackers" of things I'm not tracking, like fiber or sodium.
I think it would be great (and helpful) to be able to see the nutritional totals for EACH MEAL on my food stats page.

Overall, I'm really thrilled with the simplicity and added "fun" of this calorie tracking tool. Obviously, tracking calories isn't considered a fun activity, but this is about as close as you're going to get in a tool like this, so if you require more motivation than just your end result, SlimKicker provides a fun, interactive alternative to the standard trackers out there! And, it's free, so you really have nothing to lose but that extra weight. And, if weight isn't your issue, but you need it to keep track of other things, like sugar, it's just as handy -- I've kept my sugar under 40 grams for a whole month with about two "over" days. I feel so much better! My energy levels are up and I feel like even my attitude has improved. So, now it's your turn -- what will SlimKicker do for YOU?

I was not paid to use this product or for this product review in any way. At the time of this review, the product and app were free. I am giving a truthful, unbiased review based on my own personal experience with it.

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Easy Rice Recipe: Dreamy Coconut Rice with a Twist

2012-05-07T05:44:00.000-07:00

I love coconut...

so I inevitably want coconut rice with every meal! That doesn't mean I get it with every meal, but it DOES mean I've made it enough times to have come up with the best coconut rice recipe - that anybody can make! It's easy, gluten-free, and has healthy fats. Plus, the nutty, coconut flavor is subtle, so it won't overpower anything you serve over it or next to it. So, feel free to make it a staple in your kitchen!

And, there's absolutely NO SUGAR in this recipe, like there is in many other coconut rice recipes. Bonus!

Dreamy Coconut Rice with a Twist of Lime

This recipe serves 4 people (approximately 3/4 C servings).

NOTE: You can use full-fat coconut milk, if you are ok with the high saturated fat content of coconut. I had "light" on hand, so that's what I used. The full-fat coconut will add more flavor and a creamier richness.

1 C white basmati rice (use whatever rice you like, but adjust liquid accordingly)
1 C organic light coconut milk
1 C water
1/2 T lime juice (little more if want the "tang")
1 T organic extra virgin coconut oil
1 T unsweetened organic flaked coconut (fine)
3/4 t salt (or to taste)
fresh cilantro for garnish

Directions for coconut rice:
Put all ingredients together in a rice cooker or pan and cook according to your rice directions. Your coconut rice is done when it's tender and can be fluffed with a fork. Enjoy!

Suggestions for serving:
I admit that I have chopped up fresh mango and thrown it in for a touch of sweetness. You can serve this coconut rice as a quick side dish or you can use it as a base for your meal and layer a chicken curry or a veggie stir fry over it. You can even make it the night before, refrigerate it, and turn it into an awesome shrimp fried rice the next day. So many options! What can YOU do with it?

NUTRITION: Calories = 226, Fat = 8g, Carbs = 36, Protein = 4g

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Review: Can a PMS Vitamin put Your Period in Check?

2012-04-27T07:43:00.000-07:00

What is PMS? PMS refers to Pre-menstrual Syndrome. It's approximately one week BEFORE your period strikes and I think you'd agree with me, PMS is a bitch. I think it demands a "menstrual experiment", if you will.

The Symptoms of PMS

I've got them all, plus a few that aren't even on the standard symptom list. Breast tenderness, low back pain, tummy upset/nausea, bloating (oh, yes, sweatpants will be worn), food cravings (salt mostly, which really sets off the bloating nicely), bitchiness (or, "mood swings", if that helps you sleep at night), major fatigue, and even (what feels like) minor hot flashes! The severe menstrual cramping comes later, and without mercy. Needless to say, I'm pretty useless (and ~~unusually~~ freakishly nasty) for about about a week each month. What's worse, my period is on a 23 day cycle, so sometimes it's MORE than once a month. That means I'm only "normal" 1/3 of the the time!

P.S. - My husband was reading over my shoulder and he thinks that, in reference to my emotions during PMS, I should also add irrational, argumentative, and over-reactive. A**hole.

My period, literally, makes me look forward to menopause.

PMS/Menstrual Cartoon

About PMS Pain

I'm a natural health and nutrition enthusiast, so I try not to rely on drugs for anything. I usually just "tough it out" for my PMS, but I DO tend to lean on Advil to get me through my actual period. My cramping can be pretty agonizing (doubled-over, moaning kind of pain, especially on the first day), so an anti-inflammatory can be really helpful, and hard to resist. Desperation to just function normally on a daily basis kicks in somewhere between total sleep-deprivation and feeling like there's a knife lodged in my gut.

I know the risks of taking Advil, and I can't help but worry about it, especially the possibility of stomach bleeding, even though I know the risk is small. What I need is a healthier alternative for the pain and other PMS symptoms, but natural relief for PMS (or even cramping) doesn't really exist...yet.

Growing up, my grandma always told me, "You go ahead and crave that chocolate, Rachel. You know, your body is actually telling you it needs magnesium. THAT's what's in there." My grandma is so smart!

Can a PMS or Period Vitamin Help?

I don't know, but in my frantic search for PMS help, I did run across a natural product called, "The Period Vitamin". It's a vitamin formulated with both Period & PMS fighting herbs that you're probably already familiar with, like evening primrose, wild yam, black cohosh, and white willow bark. And, maybe some that you aren't as familiar with, like chasteberry, cranberry, damiana and red raspberry. Added to these herbs is a synergistic blend of vitamins to further reduce PMS symptoms. All these natural ingredients make perfect sense to me and sound very promising, so I ordered some for myself. It arrived the day after my period. According to directions, I should take the Period Vitamin throughout the month, then double-up during menstruation. So, I took one immediately. "They" say that you should give this vitamin at least 90 days to be fully effective, but I'm hoping to see results sooner.

I will update you monthly with the "play-by-play" for 3 menstrual cycles.

MARCH 30 - Started taking 1 PMS Vitamin daily.

Month 1

Week 1 (4/6/12): No major changes noticed.
Week 2 (4/13/12): Sleeping better (6-7 hours)
Week 3 (4/20/12): PMS started during this week.

PMS

4/15/12 - Clumsy today (is there a pill for THIS?).
4/16/12 - Woke up feeling mildly bloated.
4/17/12 - Woke up very bloated.
4/18/12 - Major fatigue (no breast tenderness).
4/19/12 - Morning "ghost" cramps, tummy upset.
4/20/12 - Felt general fatigue all day.

PERIOD (double dose):

4/21/12 - Started period in the evening, felt fine (unusual for me, but in a good way), slept through the night.
4/22/12 - Woke up with cramps, lower back pain (not debilitating; did not need Advil, which is a first for me, especially on my first full period day).
4/23/12 - Woke up feeling pretty good, mild morning cramps that dissipated throughout the day, and haven't found myself to be bitchy/moody at all :)
4/24/12 - Woke up feeling amazing, NO CRAMPS, high energy (really).

Week 4 (4/27/12): Period ended, and noticed slight energy increase.

Just based on the first month, I found that The Period/PMS Vitamin gave me a a pretty significant edge over my period. During PMS, there was no breast tenderness at all. And, during my period, no fighting, emotional breakdowns, or major moodiness with my loving ❤husband❤, and I didn't even need one single Advil for cramps, because the menstrual cramping wasn't nearly as severe as I'm used to. I'm super excited about this (!!!!!), and I look forward to giving you a full assessment of my experience after the two- and three-month mark.

Month 2

Week 5 (5/4/12): Felt "sexually charged" all week (damiana?). <-- happy hubby :)
Week 6 (5/11/12): PMS started during this week.

PMS

5/8/12 - Felt fine, but was a bit of a klutz (broke a light).
5/9/12 - A little moody (frustrated) and short-tempered today.
5/10/12 - Felt pretty normal today. Got a lot done!
5/11/12 - Very productive day. No PMS symptoms.
5/12/12 - High energy until late afternoon, then felt "blah."

PERIOD (double dose)

5/13/12 - Morning "ghost" cramps (mild). Evening, started period.
5/14/12 - Slept well, but woke up bloated, cramps (moderate, but didn't require pain killers), tired.
5/15/12 - Mild morning cramps. They dissipated by the afternoon.
5/16/12 - Woke up feeling good. Good energy.

Week 7 (5/18/12): Period ended during this week. Sleeping well.

Week 8 (5/25/12): Was sick this week, so any observances would be irrelevant.

The second month was significantly different from the first in respect to my obvious LACK of PMS symptoms! I had no breast tenderness (again), no bloating, no major exhaustion, and no crazy emotions (sans one day of mild moodiness). I almost wasn't sure if my period was even coming! My period, on the other hand, was still fairly crampy, BUT it seems like my entire period might be getting slightly shorter in duration. What I mean by this is that, normally, I'm still bleeding on the last day, but the last two months, I really haven't been. I start to slow way down on my third day, instead of my 4th day. I will be paying very close attention to this in the 3rd and final month, but how cool would THAT be???

Month 3

"What's in store for the final month of this 'menstrual experiment?", she wondered.

Have you tried the Period Vitamin? Did it help with your PMS?

I was not paid to for this product review in any way. I purchased this product myself and am giving a truthful, unbiased review based on my own personal experience with it. Only AFTER the second month of reviewing it, did I decide to become an affiliate, as I find it to be a high-quality, all natural product that actually WORKS.

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Homegrown Health

2012-04-18T09:53:00.000-07:00

What is Organic Gardening?

Organic gardening is working with nature, by utilizing what nature provides for feeding the soil, controlling weeds, and discouraging pests. It's responsible gardening, putting back into the soil what you have taken out. The use of organic matter to feed and build the soil, which feeds your plants. Organic matter comes from decaying plants, fruits, vegetables, and animals. You can create your own compost from your yard trimmings, garden waste, and natural food scraps. Organic gardening is in harmony with mother nature, without the use of harsh chemicals for pests, weeds, or soil feeding.

Fresh Veggies from Your Garden!

Why Organic Garden?

Spring Fever has hit me hard! I want to dig in the dirt, plant all things healthy and beautiful! I have planted vegetable gardens numerous times in my life, some small, and some large gardens.

Why do it? Well, growing my own vegetables, fruits, and herbs is such a rewarding experience! Not only are you creating something to be proud of, but you are feeding your soul, and providing healthy (chemical-free), fresh nourishment for you and your family.

Personally, I also find that puttering around in my garden can be somewhat therapeutic; soothing and extremely relaxing, even though it is also a fairly physical activity. Gardening also brings me closer to Mother Nature and all it entails in my backyard.

Growing a garden is a great way to trim your budget, and your waistline, while providing fresh fruits and vegetables that you know have not been exposed to toxins (if you opt for organic growing).

And, you don't need a large yard to plant a garden. I actually have limited space in my yard, but I am going to utilize a small planting bed, and some containers to create a garden this year, as soon as we are past the threat of frost. I started my seeds in a tray so I am ready to plant! I am also opting for a healthy organic garden.

How to Plan for an Organic Garden

Gardens come in all shapes, sizes and forms. Gardens are not necessarily planted in rows anymore, as they can be planted in pots, in circles, raised beds, blended in with flowers, or just free form planting. Available space, and the crops you want to grow will determine the layout of your organic garden.
Obviously, there are volumes of books published on how to plant and care for an organic garden, and I can't cover all of the information in a blog. I can, however, address some of the key components of growing an organic garden, but if you want to dig deeper I can recommend a great book, Burpee The Complete Vegetable & Herb Gardene r that was given to me as a gift.

7 Key Components to Growing a Healthy Organic Garden:

Organic seeds or starter plants.
Soil quality (organic matter, good texture, soil ph of 6.0 - 7.5).
No chemical fertilizers or pesticides.
Natural composting from yard trimmings and food scraps. (you can also purchase organic compost)
Efficient watering practices, such as collecting rain water, using soaker hoses, or drip method.
The use of a mulch will help the soil retain moisture, keep weeds down, minimizes erosion, helps control soil temperature, and adds organic matter to the soil.
Crop rotation (planting different crops in different areas each year)

What is Companion Planting?

Companion planting is the practice of planting certain crops together to create a healthy garden ecosystem, where one plant may provide nutrients to another plant, and another plant may repel insects. It's basically growing a garden in harmony with nature. Some crops will even influence the taste of other crops. So planting tomatoes with peppers and garlic and basil would be great! Or try peas, lettuce, carrots, with rosemary and sage. Combine tomatoes with flowering plants to add interest to your garden. Throw insects off track by mixing vegetables with flowers and herbs. So, you can see, that you can be as creative as you want with your organic garden!

Control Garden Pests Naturally

In an organic garden, pests that do damage need to be controlled, but not all pest are the enemy! Some insects and wildlife are beneficial in the garden. Use the predator method to control unwanted invasions. And, keep in mind, that a healthy ecosystem isn't free from insects. On the contrary, it is filled with all types of life. Think of those little pests as a food source for a strolling ladybug. Some other beneficial insects are lacewings, Hover flies, Dragonflies, bees, and many others. Frogs and birds are also excellent pest control!

Another way to control or discourage insects is by planting natural insect repellents in and around your garden, such as marigolds, asters, calendulas, geraniums, garlic, borage, catnip, horseradish, mint, nasturtiums and wormwood for a few suggestions. Row covers are another option to protect your garden from pests (good and bad pests). If you must use pesticides, use OMRI approved, which may be less harmful, but will also kill beneficial insects such as butterflies. :(

What About Weed Control?

Weeds can be annoying an bothersome, but they should be kept under control, by removing the weeds, and laying a mulch. A fairly new concept is a live mulch, which is planting a ground hugging plant such thyme to keep weeds at a minimum. (thyme is also an insect deterrent, and a great herb!)

What are you waiting for?

How great would it be to step outside and pick a fresh tomato? Or, stand in the garden and eat pea pods off the vine? How about a mouth watering salad made with lettuce, onions, carrots, pepper, cilantro, all from your garden? Imagine the possibilities, and savings on groceries! And what about the peace of mind, knowing that you and your family are eating fresh, organic produce, and none of it was treated with pesticides, or any chemical concoctions! And, YOU grew it all yourself!

Good Luck and Enjoy! I'm ending this post and heading out to my garden!

Warmly, Bonnie

Ref: Burpee The Complete Vegetable & Herb Gardener, Seeds of Change

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Easy Breakfast Idea {gluten-free}

2012-04-06T10:08:00.000-07:00

Low-carb, Gluten-free Healthy Breakfast Recipe

I've had to be a bit more innovative in the kitchen lately due to my new gluten-free lifestyle. I would normally throw my egg on a bagel, and I know there are alternatives, but if anyone needs to cut their carb intake some, it's me (also trying to lose my last 8 lbs.)

I love this breakfast recipe because it's quick, easy, healthy, filling, and has loads of flavor! Try it out for yourself and let me know what you think. It's higher in fat due to the use of coconut oil (healthy fat) and egg. It's split about even, 7g from each.

Egg(s) on a Garden Bed

Serving Size is for 1 person.

ROASTED VEGGIES:
1 C veggies for roasting (I use fresh broccoli, cauliflower, and kale)
1 t organic extra virgin coconut oil
1 t organic braggs seasoning (or favorite all-purpose seasoning)
1/2 t fresh, minced garlic (or to taste)
good dash of sea salt (to taste)

EGG:
1/2 t organic coconut oil
1 large organic egg
salt and pepper

DIRECTIONS FOR VEGGIES:
Preheat your oven to 425 degrees. Break (or chop) your veggies to desired bite-size and place on cookie sheet. Place coconut oil, seasoning, garlic, and salt on top of veggies and mix thoroughly using your hands, working in the oil. Put veggies in the oven for about 10 minutes. I highly recommend broiling them for the final few minutes to get lovely "crispy edges" that add a world of flavor! Keep an eye out, though, and be careful not to burn them.

DIRECTIONS FOR EGG:
A few minutes before your veggies are ready, put your coconut oil in a sauté pan and warm it up on medium heat, then crack your egg in the pan. Prepare your egg "sunny side up" (or, in my case, I did it "over-easy" - see pic), and season with salt and pepper.

To serve, put veggies on a plate or in a small bowl and place soft egg on top. Mix in the egg yolk, grab your cup of coffee, and enjoy! To round out the breakfast (and up your calories and protein), feel free to serve a side of organic turkey or chicken sausage (like apple or sage)!

NUTRITION: Calories = 183, Fat = 13g, Carbs = 7, Protein = 10g

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Pretty Please, with Coconut Sugar on Top?

2012-03-26T08:59:00.000-07:00

What is Coconut Sugar? Coconut Sugar is also referred to as Palm Sugar, but be sure to check labels, because true Coconut Sugar should be harvested from the sap of the Coconut Palm. And, of course, organic is always best. You may have heard of Coconut Sugar or even used it, but it's new to me, so I want to discuss what I've learned about it...so far.

Sugared Candy

A Personal Note About Sugar
I don't know about you, but I grew up on sugar. Lots of it. I had PB&J in my lunch and a Ding Dong for dessert. Back then, nobody thought twice about it. It was the land of processed foods...Twinkies, Nacho Cheese Doritos, Big Wheels, and Jolt. Sugar? Huh? And, what do you mean Twinkies have a shelf life of forever?

Well, things have drastically changed in the last 25 years! People are more health conscious, fitness is on the rise, and refined sugar is being kicked to the curb. We ~~want~~ demand continued change and new, healthier alternatives.

So, are all these new sugar alternatives really "better" for you or just look better when compared to the worst - artificial sweeteners?
I am of the belief that when sugar is part of a whole food, like fruits or veggies, it's safe for your body, more easily digested, and can be efficiently used as energy. BUT, in my opinion, all added sugars (refined, raw, organic, brown, evaporated, etc), high fructose corn syrup, and artificial sweeteners are grossly over-consumed in this country. Added sugar is NOT synonymous with good health and, with the sheer volume of added sugar in processed foods, it is almost impossible to reduce our daily intake without having to avoid nearly all processed foods.

Daily recommended sugar intake ranges from 25-40 grams for adults (depending on who you ask) and 10-15 grams for children. The average adult consumes at least 100 grams of sugar per day. Children may consume even more.

*If you have a medical condition, please see your physician for daily sugar limits.

All in all, I think less refined (natural) added sugars are obviously a much better choice when compared to artificial or heavily processed sweeteners, or those laden with chemicals. What we must realize, though, is that all added sugars must be significantly limited in order to prevent negative effects to your health.

Coconut Sugar Health Benefits?
There are two main, potential health benefits that I've read about Coconut Sugar (Palm Sugar). One is that Coconut Sugar is touted to have a Glycemic Index of only 35, where your standard refined table sugar is 65. This could be beneficial to those with Diabetes, however, stevia has a GI of less than 1, so wouldn't that be your first choice? Second, Coconut Sugar is minimally processed, so it's able to retain many of it's natural vitamins and minerals, adding to it's overall "health" (and I use that term loosely) profile, although, the same holds true for many other sweeteners like raw honey, which has a slightly lower GI, at 30.

Are the Health Benefits REAL?
I'm afraid the answer is unclear. Initially, in starting this post, I was excited at the possibilities of Coconut Sugar, but I've learned that it's made up of approximately 2/3 or more of sucrose (table sugar), which (according to Wikipedia.org) is 50/50 fructose and glucose. Fructose, in small doses and contained within whole foods (like fruits and veggies), is a great source of energy for your body, but over-consumed as an added sugar, it's not your friend. It can mess with your cholesterol levels, deplete your body of vital nutrients, and has been linked to heart disease, insulin resistance, and high blood pressure. This is why I avoid agave nectar - it's highly processed, devoid of nutrients, and is almost entirely made up fructose.

Would I Use Coconut Sugar?

Maybe. I hear the caramel-like flavor is to die for and, on occasion, it might add richness to a special baking recipe, but daily? Probably not. To me, it doesn't stand out enough among the other natural sweeteners to render a change in my current choices. Further studies are needed to convince me that it's a healthier sugar alternative than my stevia or honey, but we're all different and have different goals when it comes to our health.

Honestly, I think No added sugar is the healthiest choice. But, personally, if I really want to sweeten something, I tend to grab...

organic stevia (somewhat moderated) - GI is less than 1, 0 cal., digestive aid, sweeter than sugar
organic sugar (50% fructose; highly moderated) - good for baking, less processed than refined or raw sugar
raw organic honey (70% fructose; strictly moderated) - antioxidant, anti-viral, anti-bacterial, anti-fungal, enzymes, vitamins, minerals

What's YOUR choice of sweetener and why?

Resources: mercola.com, wikipedia.org, organiclifestylemagazine.com, gfrealfood.com, summertomato.com, whfoods.com, dailysugarintake.net

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

What's in Your Yogurt?

2012-03-19T09:21:00.000-07:00

Yogurt is a big seller these days, touted for it's health benefits, and aiding in weight loss. But what do we really know about yogurt? Do you know how yogurt's made? How was yogurt discovered? What is the difference between Greek and Regular yogurt? How do I know which yogurt has the most benefits? Should you buy plain yogurt or with fruit? We are going to attempt to answer these questions. I decided to do a little yogurt research for my own benefit, and thought I would share it with you.

Some Yogurt History
What is Yogurt? Well, yogurt has an "interesting" history, with the original Turkish word, yoğurt (yoghurmak), meaning to curdle, or thicken. Back in the day, about 6000 BC, the Neolithic people of Asia began milking their animals, storing the milk in animal stomachs (I know, gross!), which accidentally led to the natural enzymes, from the stomach, fermenting the milk. The fermented milk was able to be kept longer, and actually had a preferred taste. Yogurt was born! So, essentially, yogurt is milk that has been fermented by bacteria, then sweetened, for taste.

Turkish immigrants brought yogurt to North American in the 1700's, but it didn't gain popularity until the 1940's. So, we know yogurt has been around for along time, and it has come from many sources, most commonly cow, but also goat, sheep, yaks, camels, and water buffalo in other parts of the world.

Frozen Yogurt

How is Yogurt Made?
Yogurt is created by fermenting the milk with live cultures of lactobacillus bulgaricus, and streptococcus thermophilus. The live cultures (or good bacteria) act on the lactose (milk sugar) which creates lactic acid, which causes the milk to coagulate into a firm mass. The "good" bacteria is known as probiotics (known to be beneficial for digestions, and overall good health). Only yogurt that has the NYA Live and Active Cultures Seal has been processed in a manner to preserve the beneficial live cultures. Without this label, the yogurt has been heat processed, which kills the beneficial active cultures. So, yogurts that are pasteurized, have not only killed "bad" bacteria, but have also destroyed the "good", live cultures.

Greek yogurt goes through additional straining that removes the whey (liquid) from the cultured milk. The more it is strained, the more solid it becomes.

Yogurt Health Benefits
The health benefits of yogurt are undisputed. Yogurt is a significant source for calcium and potassium, as well as protein. It's considered a good source for Iodine, riboflavin, B-5, zinc, B-12, and phosphorus. Because Greek yogurt is strained (sometimes multiple times), it has a higher, more concentrated amount of protein. You can view a full nutritional profile for yogurt here: Whole Foods

They continue to study the health benefits of yogurt containing probiotics (live cultures), with promising research regarding improved immunity, anti-inflammatory for bowel disorders, as well as arthritis, protection against ulcers, and weight loss.

Note: Consult a physician if you have a dairy allergy or are lactose intolerant.

What's in Your Yogurt?
Not all yogurt is created equal, and companies are always on a quest to make foods more attractive and desirable. Unfortunately, it's not always in the most healthy way. Our choices are many, when it comes to yogurt. There is low-fat, non-fat, and regular yogurts, yogurts with fruit and flavors, and then there is Greek yogurt. Reading your labels is important when buying yogurt. Flavored yogurts often have high sugar content, so you should look for yogurts that are sweetened with honey or other natural sweeteners. And, look for yogurts without artificial color, flavorings, and sweeteners.

Regarding food choices, I believe, the shorter the ingredients list, the healthier the product. Yogurt is fermented milk, and shouldn't have much more on the ingredients list than a natural sweetener such as honey, or fruit. Don't count on getting your daily dose of fruit by eating yogurt containing fruit, though, as very little fruit is used. You can also buy plain yogurt and add your own honey (in moderation), fruit, or grains, such as granola. I have recently become a huge fan of Greek yogurt! I love that it's thick, rich and creamy! It's almost like enjoying cheesecake (I know. I said "ALMOST")!

Yogurt is so Versatile!
There are so many ways to enjoy yogurt! It can be used in salad dressings, desserts, dips, smoothies, with your favorite cereal, mixed with fruits, sauces, and even Jell-o. Really, it can be added to so many dishes, to either enhance flavor or as an alternative to cut calories.

Bonus Yogurt Recipe! I love using greek yogurt to make a smoothie. I use about 4 oz. of yogurt, 1/2 C of orange juice, 1/2 banana, and about 1/3 C of unsweetened, frozen berries. Yummy and healthy!

Sources: Cultures for Health, Dairy Goodness, Wikipedia

Warmly, Bonnie

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

The Organic Stigma

2012-03-12T13:26:00.000-07:00

Organic Foods Cartoon

I make the choice to eat and feed my family organic foods. I think eating healthy is worth the vigilance and money to do so, in the long run. We eat less sugar and more fruits and vegetables. We don't eat MSG, GMO products, red meat or drink soda. We use natural cleaning products in our home and feed our pets foods that will nourish them. We exercise (but we're not gym rats by any stretch <-- no pun intended).

Did you roll your eyes?
If you did, then you're one of the reasons I'm writing this post. Did you think any of the following: a tree hugger vegetarian with dreads and tats who hangs out at the farmer's market selling soap? A granola, outdoorsy hippie-type in Birks? How about the yuppie hipster? Yeah, there seems to be some sort of stigma wrapped around making the choice to live a healthy lifestyle. I think that stigma is slowly dissipating as the years pass and more people start making healthier choices, but it's still here. I feel it. I hear the comments. I see the eyes roll. Mostly, from other parents, but...

My kids feel it, too.
My children grew up on a variety of foods. I fed them salad in their high chairs and cooked for them regularly. I'm notorious for trying new recipes or changing up old ones with a healthy twist. Holiday dinners are never the same in this house. I have always encouraged new foods and flavors. So, now, when they pack their lunches, there may be leftover homemade sushi, greek wraps, turkey enchiladas, or thai curry soup. To this, they receive longing looks of awe in the school cafeteria, as if some of their friends have never seen real food. If it's an organic product, though, like raw almonds, organic crackers, or (gasp) fresh veggies, they receive looks of disgust and gagging noises. They feel sorry for my kids and try to sneak them candy and soda, but what they don't know is that my kids don't WANT their candy and soda. They know what it will do to their body. And, unfortunately, the standard in the cafeteria is a glimpse of the S.A.D. (Standard American Diet), sandwich (on white, void of veggies), chips, a "sweet" (processed sugar product), and a soda.

Healthy on a budget.
In this day and age, I realize that most parents are working all day, trying to make ends meet. And that has become exceedingly difficult the last few years. Not having the time, money, and knowledge to change your lifestyle for the better can have a fundamental impact on one's health, and the health of your family. We just make eating healthy a priority, so we budget accordingly. Here are some tips for being able to afford healthier foods:

Try shopping at a Trader Joe's (if you have one near you) - they market a lot of their own brand, and pass down significant savings on foods that are free of artificial flavors/colors, GM ingredients, trans fats, and preservatives. They also carry some organic products, too.
Prioritize and budget according to what you'd like to accomplish. Say NO to eating out twice a week and, instead, make a trip to your local farmer's market on Saturdays to stock up on local (in-season is less expensive) fruits and veggies for 20 minutes-or-less, healthy meals cooked at home.
Buy in bulk - Costco has started carrying natural and organic products. You can save a pretty penny by buying some of your products this way! Rice, peanut butter, and milk, to name a few.
Join your community - if your community has a garden, food co-op, or CSA, start participating and you could be reaping the health benefits and savings in the local harvest.
Drink water. Ditch the sodas, juices, and energy drinks. They hold no nutritional value and do nothing but drain your wallet or purse. Water is refreshing, easily accessible, and cheap!
Grow your own - are there certain veggies that would easily grow in your area that you eat regularly? Potatoes, onions, garlic? Fresh herbs? Gardens can be minimal and simple to maintain. Give it a try!
Give up some of the junk food! Replace with fresh fruits and veggies. Simple and economical.

We all want the same thing.
I want my kids to grow up healthy. I think we all want that. We just don't all think of it in the same way. I don't think my choices for my family are necessarily better than anyone else's. We go out to eat every once and awhile. We eat ice cream sometimes. My husband has yet to quit smoking. We'll eat whatever we're served at a friend's house without question, and we're grateful. And, we do still eat processed (albeit organic) foods - tough habit to shake. Nutrition is like religion - to each his own. I respect that, but I do worry about where this country is going in terms of health. Heart disease and cancer rates have never been so high. Obesity has become the norm, and our food sources are in serious jeopardy. It's something to think about. Seriously.

"If you judge people, you have no time to love them." ~ Mother Theresa

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Just Breathe

2012-03-05T07:02:00.000-08:00

Breathe!
Sounds ridiculously simple, doesn't it? On the contrary, as most of us don't breathe properly and only use 10%-20% of our lung capacity. Breathing affects every organ, providing oxygen to every part of the body. If breathing properly wasn't important, why are women in labor taught how to breath through their pain, and why do we tend to take a deep breath when we are upset or stressed? Why are so many people seeking Hyberbaric Oxygen treatments for numerous ailments and disease?

In yoga and Eastern practices, they refer to breathing as "prana", which means universal energy, or life force, the bridge between mind and body. Pranayama is the practice of controlled, regulated breaths, inhalation, and exhalation.

Why is breathing correctly so important?

So, it makes perfect sense that if we aren't breathing properly, we will experience negative results.
Let's explore what some of those negative effects might be:

High blood pressure
Stress
Depriving vital organs oxygen, resulting in aliments and aches
Poor digestion
Low energy levels
Headaches
Some studies have connected cancer with lack of oxygen
Poor circulation

How is your breathing?

The majority of people are shallow breathers, and only take in a breath with the upper part of their diaphragm, the air not reaching the base of the lungs. In order to test out your own breathing, place one hand on your chest, and one hand on your abdomen. Take a deep breath. Your hand that is resting on your abdomen should rise higher than your hand on your chest. If your chest is pulling most of the air into your upper chest, you are a shallow breather.

What can I do to improve my breathing?

Proper breathing is not only about bringing oxygen to every cell in your body (inhale) but also about releasing toxins from your body (exhale). Deep breathing is nourishing, cleansing, and energizing to the body, and we don't focus on our breathing because it happens naturally. Breathing is voluntary and involuntary, so we can practice to improve our breathing, and our well being. Of course, if we are going to breathe properly, we need to make sure that we are also practicing good posture. (Sounds like an idea for another post).

Just Breathe

Good posture (sit or stand) body properly aligned, feel flat on floor if sitting.
Relax shoulders and neck
Breathe through nose, slowly, and deeply (abdominal breath, not raising chest, but expanding abdominal area.
Slowly exhale, making your exhale as long as your inhale, releasing ALL of the air
Most of us breathe 12-16 breaths per minute, but 8-10 per minute is considered ideal

Practicing this breathing technique for 5 or 10 minutes a day will help you change your everyday breathing habits, and could bring you more energy, less pain, control stress, and more joy to your life.

REF: AMSA Spark People Normal Breathing

Warmly, Bonnie

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

The Coconut Controversy

2012-02-16T06:20:00.000-08:00

Is Coconut Oil Good for You?

I can't help but notice a bit of a debate concerning the use of Coconut Oil in the family diet. I think the question isn't whether or not it's good for you, but whether saturated fat is good for you. Of course, the answer is a resounding YES.

Did You Know? About one hundred years ago, coronary disease was virtually unknown!

Growing up, most of us learned that saturated fats were BAD. They clogged the arteries, caused heart attacks, and we would do well to stay away from them altogether. This was mainly aimed at animal fats and, although we didn't know it, included trans-fats. Much later, we learned that trans-fat is not a saturated fat at all, but an unsaturated fat resulting from food production; a part of the hydrogenation process (hydrogenated oils, partially-hydrogenated oils). It was then singled out as a "bad fat" because, not only did it raise LDL (bad) cholesterol levels, but it also lowered HDL (good) cholesterol levels. This is dangerous and puts people at risk of a heart attack and coronary disease.

Saturated fats have had quite a tumultuous past, as far as studies are concerned.

Did You Know? Over 50% of human breast milk, widely regarded as the perfect food, is saturated fat.

If we segregate trans-fat from this old fat stigma, we now know that not all saturated fats are bad. In fact, your body needs a certain amount of saturated fat to function at all, especially when it comes to your brain, bones, and cell integrity! Coconut oil is just one such saturated fat.

Coconut

Coconut Oil Health Benefits

Coconut Oil is a superior cooking oil, as it can withstand higher cooking temperatures than, say, olive oil, which can suffer oxidative damage when faced with high heat (olive oil is also healthy, but should be used cold). Vegetable oils are even worse, as pointed out above, being hydrogenated = trans fats (and, most likely, GMO). Coconut Oil is uniquely beneficial to our health because it contains lauric acid, an anti-viral and anti-bacterial powerhouse! Lauric acid is a medium-chain fatty acid....and Coconut Oil is the world's richest source of this particular MCFA! This is where the bulk of Coconut Oil's health benefits come from, and may help support:

heart health
weight loss
immune system
digestion
metabolism
energy levels
skin health
thyroid glands
cell regeneration
protection from free radicals

To retain the health benefits of using Coconut Oil, you should only use organic, unrefined, 100% pure Coconut Oil. It is solid at room temperature and it's melting point is 76°. When melted, the oil should be completely clear with absolutely no cloudiness. I use Nutiva because it's a high-quality product that I'm very familiar with and use regularly. It's completely organic and natural, with a wonderful flavor (and smell)!

How to Incorporate Coconut Oil

You may think that Coconut Oil will add a strong coconut flavor to everything you cook, but it's very subtle and will, most likely, be a pleasant experience. In addition to frying or sautéing with it, you can always put a tablespoon in your morning smoothie, stir it into your oatmeal, or make a tropical salad dressing out of it. I, personally, love to put on toast with peanut butter and can't get enough of it in my now infamous Coconut Rice. It's my "go to" cooking oil and it's also WONDERFUL as a substitute for butter in baking (or you can just substitute it partially). Have fun {wink}.

Did You Know? When IV solution was scarce during WWII, doctors substituted coconut water!

Coconut Oil vs. Coconut Butter

Coconut Oil should be cold-processed and is an extraction of the oil directly from the coconut meat. Coconut Butter, on the other hand, is the process of taking the whole meat of the coconut and pureeing it into a butter. Both have similar health benefits, but Coconut Butter may be a little more palatable if you are wanting to use it as a butter, like in some of the suggestions mentioned above. It's really a matter of preference - try both and see what you like best!

If you prefer a more scientific point of view on how saturated fats benefit your body, I highly recommend "The Truth About Saturated Fats" by Mary Enig and Sally Fallon. There's a WEALTH of great information on cholesterol, fatty acids, the "omegas", heart disease, and so much more! I consider this a MUST READ.

And, just for FUN -- "52 Uses for Coconut Oil"

Here's how to make Coconut Oil mayonnaise. I haven't tried it yet, but I'm about to!

RESOURCES: mercola.com, Health Report UK, LewRockwell.com, nouvearaw.com

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Dairy: Intolerant or Allergic?

2012-02-13T15:48:00.000-08:00

Is it lactose intolerance?

You just finished eating, and you begin to experience bloating, cramps, nausea, diarrhea, and flatulence. You may think you ate too much, or that you have acid indigestion (and maybe you do), but what if that's not really what's going on?

Between 30 and 50 million people in the US have lactose intolerance, according to Lactose Intolerance: NIDDK. But don't confuse lactose intolerance with dairy allergies.

Dairy allergies occur when the immune system reacts to one or more proteins (such as casein) in dairy products, and dairy allergies can be life threatening. Dairy allergies often occur at an early age and are experienced immediately after ingesting dairy foods.

Dairy Cow

Lactose intolerance occurs when your body is unable to break down the sugar, lactose, found in dairy products. Your body may not produce enough of the enzyme, lactase, to process the lactose in milk or dairy products. When we are young, we usually have enough lactase to handle lactose, but as we age, our bodies produce less lactase, and we may become lactose intolerant over time. Symptoms of lactose intolerance generally occur within a couple of hours of consuming dairy.

Symptoms of Lactose Intolerance:

(you may not experience all of these symptoms)

Gas
Nausea
Diarrhea
Abdominal Pain
Abdominal Bloating

Not all dairy is created equal, and most people that are lactose intolerant can digest some lactose, since lactose is contained in many processed foods. Milk (untreated) contains 11-15 g of lactose per cup, but fermented products, such as yogurt and kefir, have active bacteria that help to break down the lactose. Hard cheeses have the whey removed and, therefore, have very low lactose. Sour cream and butter have just a trace of lactose. You can also purchase lactose-free milk, or lactaid that will aid your digestion of the lactose.

Symptoms of Dairy Allergies:

(these are just some of the symptoms that may occur)

Rash
Hives
nausea
Diarrhea
Itchy skin
Chest Pain
Anaphylaxis
Stomach Pain
Shortness of Breath
Swelling of Airways

Lactose Intolerant? Don't Forget your Vitamin D!

If you suspect you are lactose intolerant, it is important to make healthy changes to your diet so that you are sure to get your required calcium and vitamin D. Some foods that provide calcium are spinach, soy, kale, okra, collards, white beans, and some fish such as sardines, salmon, perch and rainbow trout. Also, orange juice and oatmeal are fortified with calcium.

Vitamin D is harder to replace through food sources, since it is not readily available via food sources. The main sources would be beef liver, egg yokes, and fatty fish such as tuna, salmon, or mackerel. Of course, the best source of Vitamin D is the sunshine, so get outside!

If you suspect that you may be allergic to dairy, it is important to talk to your health care professional to discuss your symptoms and your dietary options. Dairy allergies can be serious.

I wrote this article for the purpose of awareness. Lactose intolerance is very prevalent, and many people don't even realize they have it. If you suffer from any of the symptoms listed above for lactose intolerance, you may try the process of elimination, to see if your symptoms subside, and which foods create the most discomfort. And remember, if you cut out dairy, you will need to increase other sources of calcium and vitamin D. If you are pregnant of nursing, consult your health care professional before decreasing your intake of dairy products.

Sources: WebMd, NDDIC

Warmly, Bonnie

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

The Knockout: Spinach vs Kale

2012-02-01T04:21:00.000-08:00

I'm a spinach eater. Always have been. I was taught early that the darker the green color, the healthier it was for me. Spinach was the obvious healthy choice, plus I liked the taste. It was a a match made in heaven. Now, kale has to come along to crash the party.

You've all heard the buzz. Kale, the superfood. Kale has protein power. Kale is better. We'll see about that! I'm hear to do a comparison...for both of us. I'm not convinced. So, welcome to...

Versatility:

Our first round is Versatility. This category is to measure the versatility of each vegetable in the kitchen. Can it adapt well to different types of cooking? From soups to a salad to a casserole?

SALAD: In a salad, kale was a little "coarse" for me in texture (and it was all pulled from the stems), so I halved it with romaine. It tasted pretty good, with a little more intense flavor than spinach, but it held the dressing well and was enjoyable. I'm sure you've all had a spinach salad...mild in flavor, but missing the crunch of a lettuce or romaine. I could go probably go either way on this one.

STEAM: Spinach has never held up well with steam. It wilts quickly and, although, tastes ok...requires a lot of seasoning and can end up tasting a bit "mushy". Kale, on the other hand, steams up quite well! It retains it's shape nicely, and the texture is minimized slightly, which makes it more palatable. The flavor is slightly diminished or turns a bit "brassy", so a touch of oil, salt, and garlic is a tasty remedy. Kale adapts well to steam, so this one's wrapped up!

BAKE: Let's get real. You don't bake spinach unless it's in a casserole. Kale, however, because of it's sturdy structure, can be baked or roasted in the oven. Have you heard of Kale Chips? Didn't try this one, but might do so in the future - I'm intrigued.

SOUP: Spinach can be dropped into any soup or casserole without thinking. It shrivels, but it's still there and doesn't steal anything from the main ingredients. BUT, literally, I made the best soup ever this last weekend! It was a creamy turkey and orzo with kale. My whole family loved it. The kale flavor was mild, and it didn't disintegrate in the soup. It added great color and texture, not to mention healthy vitamins! (sheepishly considering only using kale in soups from now on).

Ok, I hate to admit it, but kale wins the first round.

Nutrition:

1 oz. Kale 1 oz. Spinach

1 C Kale 1 C Spinach

Kale and Spinach Nutritional Data from nutritiondata.self.com

Our second round is Nutrition. This will be quick and to the point. It's a numbers game. I originally only included a 1 C comparison, because I believed it to be a more useful comparison in cooking, however, a commenter pointed out that for the nutritional comparison to be perfectly accurate, it should be ounce to ounce, so I've included both. As you can see, kale is dominating this round with outstanding numbers in almost all nutrient categories, especially the vitamins! Kale, ounce for ounce, has over 4 times the amount of Vitamin C! Kale wins this round. Hmmm.

One of my readers (an avid spinach lover) pointed out that if you are eating for acid/alkalinity balance, both spinach and kale are considered alkaline (as are most veggies), but spinach has a PRAL value of -14, while kale only has a PRAL of -7.8, making spinach the more alkaline of the two.

Flavor:

Lastly, how does it taste? Raw? Baked? Steamed? I've always liked the mild, somewhat sweet flavor of spinach. The flavor makes it easy to adapt to different recipes without overwhelming the main ingredients. It's also great in salads!

I just took my first bite of raw kale and, although I had never had it before today, the taste was VERY familiar. Kale tastes exactly like broccoli to me, which is great, because I'm a big fan of broccoli!

They both taste VERY different, but I like them both, so I'm calling a tie on flavor.

Overall:

	Versatility	Nutrition	Flavor	Winner
Kale	✓	✓	✓	✓
Spinach			✓

(Ahem) Kale is the clear winner. I am shell-shocked.

UPDATE 4/6/12: I now, willingly and happily, include kale in my "Egg on a Garden Bed" healthy breakfast recipe. Give kale a chance - I did! :)

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Unlocking the Health Secret

2012-01-30T06:36:00.000-08:00

Healthy fruits and vegetables

The Search for Better Health

The journey to better health is a personal one. Sometimes, we get a wake up call and realize we need to take action and, sometimes, we just want to feel better. Whatever path you take, better health is the reward. I thought I would share a little of my story with you, in hopes that it may help you discover the healthy life you deserve. My story is only about the health issues that I have personally experienced, and what I have achieved on my journey.

My Health Journey

Let me start out by giving you a little of my history. I am 62 years old, and spent a large part of my life suffering from debilitating migraines, and colitis attacks. I was treated with many drugs, including tranquilizers, anti-depressants, pain pills, and whatever else they could come up with to try to help me. I was taken to emergency numerous times, and my life was often put on hold while I dealt with these ailments. Nothing seemed to work for me.

About 15 years ago, I began to seek natural health information, and actually ended up taking some online courses in natural health. The knowledge I have gained has proven to be invaluable. I discovered how nutrition plays such an important role in our lives, and couldn't understand why this had escaped me ALL these years.

My Choices: Taking Notes

I started taking a serious look at my lifestyle, my diet, and taking note of foods that caused me agony in one form or another. I paid closer attention to what I was eating and drinking. I discovered that chocolate (milk chocolate, for me), aged cheese, red wines, processed meats (with nitrites and nitrates), and MSG (monosodium gltutamate) can trigger migraine headaches, so I began to eliminate these foods from my diet. You may wonder why these foods would trigger migraines. Well, they all have tannins, which can interfere with seratonin levels in the body. Serotonin is a neuro transmitter, and you can read more about it here. To my surprise, after the elimination of some these culprits, my migraine headaches nearly disappeared altogether.

What about Stress?

The next thing I tackled was lowering my stress, and I started walking a mile or two everyday! It felt good to breathe fresh air, while taking in my surroundings, in a peaceful stroll. Regular stretching exercises and gentle yoga were also added to my new lifestyle. It has been at least 15 years since I have had a migraine. Now, if I get a headache, it is just an ordinary annoying headache. But if I begin putting those foods back in my diet, a headache will soon manifest. This process was eye-opening for me, and I began to wonder how much nutrition and lifestyle could affect other illness and conditions. Heart disease, stroke, and diabetes come to mind. Could it really be that simple?

The Colitis Conundrum

My colitis attacks took longer to dissect, but changing my diet, I began to notice that I wasn't having colitis attacks as often (although when I had one, they were extremely painful, and violent). The cramping was unbearable and, literally, caused me to pass out. As I continued to learn about eating the proper amount of fiber, cutting back on processed foods, and finding healthy outlets for stress, my attacks subsided even more. I became aware that red meat was a major culprit for me, especially the harder to digest cuts, such as steak. I eat very little red meat, but love chicken, fish, and other seafood. Whole grains became a focus for me, and I began buying organic produce, based on availability. I seem to have overcome Colitis but there was still something else...read my post on Dairy: Intolerant or Allergic?

Each ailment had it's own "footprint" on my life, but as I slowly adjusted my way of eating to include more natural foods, and a transition became apparent. I continue to learn about natural ways of dealing with health issues, realizing that so many of our problems can be lessened just by changing the way we eat and live. I didn't do anything drastic, that risked my health; I just became more sensible.

I am healthier, and feel better at age 62 than I did in my teens and twenties...and that is so sad! I wasted so much time being ill, and missed many events that I should have enjoyed.

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear."
~Buddha

Note: The illnesses discussed above were illnesses that were diagnosed by a doctor, and treated by a doctor. After discussing the lack of successful treatment with my doctor, I elected to attempt lifestyle change. Please consult with your health professional before implementing any dietary changes.

Resources: Mayo Clinic Widowmaker

Warmly, Bonnie

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

You Complete Me: Proteins

2012-01-24T12:54:00.000-08:00

Some sources of protein are very well known. Some are not. You should know how much protein your body needs. I know that I, personally, should be eating at least 45-55g per day, but daily protein consumption depends on your lifestyle...sedentary, athlete, age, etc. Talk to your doctor.

Please note below, some foods are incomplete proteins (missing one or more of the 9 essential amino acids), while others are complete proteins (all 9 essential amino acids accounted for). An incomplete protein, however, can easily be combined with other incomplete proteins - within a 24 hour period - to create complete proteins, such as peanut butter on whole wheat toast or beans mixed with rice.

Egg protein

Protein: Animal Sources (generally, complete proteins)
Please be aware of WHERE your seafood comes from. Wild caught is best and contaminants, like Mercury, should be avoided, as should crustaceans if you're allergic.

Chicken (organic, no skin, white meat)
Beef (grass fed)
Fish (tuna, salmon)
Crustaceans (shrimp, mussels, etc)

Protein: Dairy Sources (generally, complete proteins)
Higher in saturated animal fats (which your body needs), but some can be purchased in lower-fat versions and you can still reap the benefits of the protein contained within. For those with dairy intolerance or allergies, raw dairy may be an option.

Yogurt (Greek yogurt has 2x more protein)
Cottage Cheese (YUM)
Cheese (raw or organic)
Milk (raw or organic)
Eggs (free range, organic)

Protein: Plant Sources (generally, incomplete proteins)

Low-fat, high protein. Grains are controversial in health...should we eat them or avoid them altogether? I'm not sure, but for now, I choose to eat them. Your choice. Beans and veggies boost fiber, too!

Soy (complete protein) - choose non-GMO
Avocados (rich in "good" fats)
Legumes (black beans, lentils, chickpeas)
Whole Grains (wheat, oats, brown/black rice)
Dried Prunes & Apricots ( ❤ apricots)
Quinoa, Amaranth (complete protein)
Asparagus, Spinach, & Broccoli

Protein: Nuts & Seeds (generally, incomplete proteins)
Naturally high in omega-6 fatty acids, but also high in protein. The saturated fats contained in these healthier nuts and seeds are extremely low. Not for those with nut allergies.

Almonds & Walnuts (raw is best)
Nut Butters (almond butter is best; organic)
Seeds (pumpkin, sunflower - raw)
Hemp Seeds (complete protein)

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Smoke Signals

2012-01-11T14:06:00.000-08:00

My husband and I have been together for almost 20 years, and he has smoked that entire time. He has, unsuccessfully, tried to quit smoking 3-4 times in the last two years. He even tried GreenSmoke the last time. As of the New Year, he is trying again. I sincerely hope he succeeds, as he's 41 years old, doesn't exercise, and craves cheeseburgers. My own personal health project :)

Anyway, I try (probably unsuccessfully) NOT to nag him about quitting smoking, but I worry about him. I don't want to outlive him. I love him dearly, and smoking is so dangerous to a person's health. And, the longer you smoke, the worse those risks can become, especially when it comes to the biggies...cancer and heart disease.

Did you know? For every cigarette you smoke, you increase your risk of lung cancer by 50-100%.

Quit Smoking Cigarettes

My sister used to smoke, and studied as a respiratory therapist. I remember how impacted she was when she actually saw a smoker's lung. It took her a long time, but she finally quit. For good.

Smokers: The BAD News

We all know that smoking can make you look older, causes you to smell bad, and stains your teeth and fingers. I learned that in middle school. We also know that smoking is preventable, both a physical AND psychological addiction, and causes almost half a million deaths per year in the U.S. alone. Ouch. What we may not know is that smoking can also:

increase the time it takes your body to heal/recover after injury
lower oxygen in the blood, raise blood pressure, and increase heart rate
reduce bone density in your body(osteoporosis)
affect your sense of smell and sense of taste, significantly
cause significant, negative changes in your reproductive system

men: lower sperm count, reduce sperm mobility, lower fertility risk, may cause impotence, sperm deformity, and changes in hormone levels

women: reduce fertility, risk of early menopause, raise risk of cervical cancer, and may cause menstrual irregularities

affect your pregnancy, unborn child, and birth, if you're pregnant
irritate stomach, intestines, trachea, and larynx
(cigarette smoke) have as many as 7,000 different chemicals
cause stroke, aneurysms, cataracts, asthma, infections, emphysema, among other diseases
lower immunity and deplete your body of valuable nutrients, especially Vitamin C

More evidence that smoking can damage your health...
(not really, but laughter is great medicine)

Quit Smoking: The GOOD News

HEATLH BENEFITS after you quit smoking (from Wikipedia)...

after 20 minutes, blood pressure and heart rate decrease
after 12 hours, carbon monoxide levels in the blood decrease to normal
after 48 hours, nerve endings and sense of smell and taste both start recovering
after 3 months, circulation and lung function improve
after 9 months, there are decreases in cough and shortness of breath
after 1 year, the risk of coronary heart disease is cut in half
after 5 years, the risk of stroke falls to the same as a non-smoker, and the risks of many cancers (mouth, throat, esophagus, bladder, cervix) decrease significantly
after 10 years, the risk of dying from lung cancer is cut in half, and the risks of larynx and pancreas cancers decrease
after 15 years, the risk of coronary heart disease drops to the level of a non-smoker

NOTE: Because smoking is an addiction, withdrawal symptoms may occur for up from day 1 up to several weeks after you stop smoking. Headaches, insomnia, restlessness, weight gain, agitation, dizziness, depression, anxiety, perspiration, lack of focus/concentration, and fatigue are all common symptoms.

Resources: cancer.gov, betterheatlh, smoking-cessation, ucanquit2.org

Warmly, and with hope,

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Giveaway: iPad 2 and Kindle Fire

2012-01-09T15:49:00.000-08:00

Well, this is a little random, but I thought it would be fun, since it's always fun to win something with minimal effort. Rafflecopter is celebrating it's launch with a Grand Prize giveaway of an iPad 2!

To enter, simply follow the simple instructions below. When you come to the part about who referred you, please type in "TheHealthRevival.com", so I can win a KINDLE FIRE! You can do some entries or all of them...AND, you can enter multiple times by coming back each day until February 9th, when the giveaway ends.

Oh, and for the mascot name, they're talking about this guy (cute, but utterly nameless)...

a Rafflecopter giveaway

The Basics: Smoothie Recipes 101

2012-01-05T11:57:00.000-08:00

My teenage daughter is constantly complaining that she can't make a smoothie on her own that tastes as good as mine. It's not like I haven't shown her (on several occasions) how to make a good smoothie, but she never quite remembers the basics. And, now I'm thinking that maybe it isn't so easy for everyone.

So, I decided to put together some quick, basic things to keep in mind when whipping up a your morning, afternoon, or protein fruit smoothie! I hope it's helpful and gets your creative kitchen "juices" flowing, because smoothies are SO versatile and delicious!

A smoothie a day will keep the doctor away (well, maybe)!

Basic smoothie ingredients.

Fruits
This is your smoothie base. You can use fresh fruit or frozen fruit or a combination of both. My favorites are mango, peach, pear, strawberry, blueberry <-- (in almost all of my recipes), and banana. However, berries are usually lowest in sugar.
Thickeners
If you use banana as one of your fruits (half will do it), that will help thicken it, but feel free to use organic plain yogurt, nut butters, coconut oil, or even tofu. I've heard that soaked Chia seeds work well, too, but haven't personally tried that yet.
Temp
It's never "cool" to drink a warm smoothie. You can get your chilly smoothie one of two ways: by directly adding crushed ice to your blender or using frozen fruit. I try to combo this.
Flavor
Fresh fruit adds sweetness, but usually not enough. Try a t of honey, stevia, vanilla, or even spices like cinnamon and nutmeg (a pinch to start) can enhance flavor, too!
Fluids
Adding fluid helps you blend, and adds a nice consistency. I usually stick with (unsweetened) almond or coconut milk, but you can use straight water, green tea, skim milk, soy or rice milk.
Boosters
For an added health boost, you may want to add a protein, flax, soy, veggies (spinach, wheat grass, etc) or a "green" powder. Depending on your choice, this may alter the flavor and/or texture of your smoothie. I use a organic greens powder or hemp.

Blueberry Image

Smoothie RATIO:

1 part fluid
1/2 part thickener
2 parts ice/frozen fruit
2 parts ripe fruit
flavor (to taste)
booster

Reminder: Everyone has preferences. I like my smoothies a little thicker, and not as sweet. Your tastes will, most likely, differ from mine, so make adjustments to the recipes, as needed! Like, if you use all frozen fruit, you will need more flavor (and less or no ice), as frozen fruit is not as sweet as fresh. Smoothies are a wonderful way to start off your day or as a quick pick-me-up halfway through. Enjoy, and let your creativity be limitless!

"Everything's Peachy"

Basic Smoothie Recipe

FRUIT: 1/2 C jarred peaches + 1/2 C ripe banana
THICK: 1/4 C non-fat Greek yogurt (any flavor you like)
TEMP: 1/2 C crushed ice + 1/2 C frozen mango
FLUID: 1/2 C unsweetened vanilla almond milk
FLAVOR: 1/2 t raw honey + 1/2 t vanilla extract
BOOST: optional

"Radical Blueberry"

Basic Smoothie Recipe

FRUIT: 1 C frozen blueberries + 1/2 C ripe banana
THICK: 1/4 C non-fat blueberry Greek yogurt
TEMP: 1/2 C crushed ice
FLUID: 1/2 C green tea
FLAVOR: 1 t honey or a bit of stevia
BOOST: optional

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

The Infamous New Year's Resolution: Get Fit

2011-12-29T11:05:00.000-08:00

EXCUSES

Exercise, health goals, better nutrition, getting in shape. They all have one thing in common. Excuses, excuses. I've used all of them. I don't have the time. It's too hard. I can't do it. I'm not losing weight (2 weeks in). The truth is I wasn't committed to myself. How insane is that? I wanted something and I wasn't willing to put in the work to make it happen...to make MYSELF happy!

COMMIT

Being committed to a weight loss or health goal is NOT easy. I know this from my own experience. I carried around 30 extra pounds for 7 years! I tried and failed more times than I can count. Don't worry about the failed attempts. As Thomas Edison so profoundly stated, "I haven't failed. I've just found 10,000 ways that won't work." You'll be ready when you're ready. You will know. I promise.

People tend to break away from even trying to make a "getting healthy" New Year's Resolution because "they never work." You can't stick to them. It's easy to SAY you're going to change, but it's a whole different ball game to actually put in the time and effort to do so. Obviously, the key is your COMMITMENT to the end result, whether it's healthier habits or a goal of losing 30 pounds. How badly do you want it? What are you willing to do to make it happen? Is it worth it? Only you can answer these.

TOOLS

Help is on the way! I found a great tool last year that helped me lose almost 30 pounds! And it's FREE. It's called SparkPeople.com and it's a way to keep track of your calories, fat, protein, and carbs online. I know...(whiny voice) "counting calories?" YES. The reason I recommend this is because people JUSTIFY their eating choices and underestimate how much they're really eating. The fact is, you're obviously eating MORE than you should of the wrong things or you wouldn't be gaining weight.

As an alternative, feel free to just write your nutritional info in a food journal, too. It works the same way!

You don't have to use this calorie tracking tool forever, but I used it for six months and it really helped me understand my eating habits. And, it made me accountable. I learned just how much I ♥ my fats, and that I wasn't as much of a carb addict as I thought. Do yourself a huge favor and do it for two weeks. Yes, it takes a bit of time, but trust me, it's so worth the effort! Let's face it, if you're not willing to put in 5 minutes to keep track of what you're eating, then you're probably not committed to a healthier you, because THAT's the easy part.

I was lazy with breakfast, then saved up for a bag of light popcorn :)

MOVE

I know you don't want to hear it, but exercise is another tool you'll need to help you lose weight and tone up. You've heard it before, but it bears repeating. "Health is more than a state of mind." You must take action. Walk 30 minutes every day...get your heart pumping! Do yoga in the evenings. Jog in the mornings. Walk your dog around the block. Get that exercise equipment out of the garage! Take the stairs. Ride your bike with your kids. Whatever you can do to add movement to your day...DO IT.

COOK

No more fast food. Period. It's detrimental to your health and the health of your kids. If you have time to stop at a fast food restaurant, wait in line to order, then wait for them to throw you a bag of crap, then you have time to make a 20-30 minute healthy meal for your family. You'll be eating healthier, you'll know what's in your food, and you'll get your family around the table together. It's a 3 for 1 deal! There are no more excuses! The internet has a MILLION low-fat, healthy quick meals for you to make. Here, I'll prove it....

Loose Jeans by Petr Kratochvil

WEIGHT

Weigh in once a week, MAX! Do not become obsessed, do not put all of your hopes in a number. If you're going to weigh in, do it on the same day, same time each week. My day is Friday, in the morning, before I get in the shower. It's a great way to measure progress, but that number is not the only way to measure progress. Pay attention to how your clothes are fitting and, most importantly, how you are FEELING. Are you sleeping better? Are you more focused? Has your energy increased? Are you happier? Do you feel less stressed? Are you having more fun? How about your self-confidence and self-esteem? Do you carry yourself differently? You might find yourself being a little more flexible than usual and that's a good thing. :)

WAIT

Be patient with yourself and never give up. It took you a long time to gain weight. It takes just as long to lose the weight. You should lose 1-2 pounds per week, if you're eating healthy and not trying to starve yourself (never eat less than 1200 calories per day) . It should become a lifestyle for you. Incorporate it into your life, into your family's life. Make a real change that sticks!

I'm very familiar with SparkPeople.com, so if you have questions, just ask! You're on your own with the exercise, but I'm more than happy to encourage you. You must find motivation within yourself. You can totally do this -- you are strong, you are determined, you can do anything!

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

Holiday Indulge Without Bulge

2011-12-05T07:20:00.001-08:00

Can You Win the Battle?

Here it is again! That time of year when we fight the battle of those tempting, delectable treats! How can we possibly enjoy all of those yummy treats, and still maintain our health and waistlines? Not to mention, we risk hurting grandma's feelings if we refuse her special fudge.

Holiday Piggy

Personally, I start anticipating all of those mouth watering treats around Thanksgiving. I begin to think of all my favorite recipes, and the treats and foods that have become part of the family tradition, and look forward to enjoying all of them.

I have to admit, though, there have been years that I have actually gained a few pounds between Thanksgiving and New Years, and many years where I had overindulged in sugary treats to the point of sugar withdrawal the first few days of the New Year. Sounds ridiculous, doesn't it? Well, I can tell you from my own experience, it's not. Sugar is addictive, and the holidays provide the perfect atmosphere for such an addiction. I realize there are some of you that have a "will of steel" and refuse slightest temptation. Kudos for your willpower, but don't you feel like you are missing out on something wonderfully scrumptious? Maybe not, but I would!

Indulge without Bulge

So, knowing that I can't do without all those goodies, but I don't like gaining weight, or having a sugar hangover, I have learned to indulge, but not overindulge. I have also learned to keep up my exercise routine, especially during the holidays. There are ways to enjoy all of the holiday celebrations without paying too high of a price on your waistline, and health.

pig-out, noun. informal.
a bout of eating a large amount of food. (websters)
Wikipedia refers us to gluttony.

Don't falter on your exercise routine. Even if you travel, there is always some type of activity you can do, such as walking after your meal, or family activities such as tossing a ball around, etc. (Even exercising on the WII works)
Don't deny yourself. It will only lead to frustration, and overeating. You can induge, just don't over do it (that's the key).
Think "portion control". Go heavy on veggies and salads, light on meats, breads, sugars.
Drink plenty of water (water helps you feel full).
Don't go to the party or get together "starving." Eat a light snack or meal before you go. Don't skip meals to prepare for one BIG one!
Focus on people at your get-together, not on the food!
Don't sit at the table to chat. You will have a tendency to "nibble."
Don't feel guilty about enjoy some of those delectable treats. It's only a few weeks, once a year, and, in moderation, you can have a very satisfying holiday, with all the trimmings.

The Health Revival wishes everyone a very Merry Christmas, Happy Holidays, and a Bright New Year!

Warmly, Bonnie

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.

A Little Something Extra

2011-11-30T19:57:00.001-08:00

Are YOU a Super Fan?
We love all of our fans and followers, but for those of you who have yet to make your way to our Facebook Page, we'd like to lure you over to "fan" us with the promise of potential ~~freebies~~ goodies, on the house. And not junk that nobody wants, but something you can use in your journey to a healthier you (<--that's your only clue)!

Starting this summer, we have decided to award one special "Super Fan" a special little surprise each and every month of the year. We want you to know that we appreciate you and the things you do for us. There are no special requirements. It isn't a sweepstakes. No random drawings. It's a surprise; a reward, if you will. We choose whoever we want on the last day of each month.

What Do I Have to Do?
Nothing. No jumping through hoops. Or major obligations. No specified number of tasks await you. Wait. Except one. You DO need to be a Facebook Fan of The Health Revival. Other than that, just do what you do so well! Share, speak out, tweet, comment, tell friends, chime in, laugh, stumble, learn, or participate in the discussion. Show your true fan colors and who knows? You might end up with a healthy little surprise you were never expecting!

What Do I Get?
Come on, people. What did I just say?

surprise | sə(r)ˈprīz |
noun
1 an unexpected or astonishing event, fact, or thing: the announcement was a complete surprise.
• a feeling of mild astonishment or shock caused by something unexpected: much to her surprise, she'd missed him.
• [ as modifier ] denoting something made, done, or happening unexpectedly: a surprise attack.

Good luck!

Healthy {easy} Recipe: The Lunch Bagel

2011-11-20T11:49:00.001-08:00

Eating Healthier for Lunch: The Bagel?

In our quest to eat healthier, we sometimes get bored of the same ol' sandwich, salad, or soup. In this post, I hope to inspire your creativity in the kitchen. And creativity doesn't have to be difficult! Get adventurous and remember that nothing's REALLY off limits, just moderated. Bagels are high in carbs and calories, but take heart and just have half. This is what my daughter and I had for lunch today. I had to hurry on the photo because she couldn't wait to eat it, so you get what you get, lol.

By the way, avocados, eaten in moderation, are a great source of "good" (mono-saturated) fats and, actually, may help lower cholesterol.

The Lunch Bagel
1/2 "everything" bagel -- go with the top half!
1 wedge of laughing cow cheese ("lite" swiss)
2 slices of prosciutto
1/4 of a small avocado, sliced
2-3 heirloom cherry tomatoes, sliced
top with salt & pepper and a few leaves of basil or cilantro

Start with the bagel and pile everything on, in order. Feel free to toast the bagel first, if you prefer. I like mine untoasted, but it's a matter of personal preference.

Bagel Variations:

Lox Bagel: (light) cream cheese, smoked salmon, capers, red onion, and tomatoes, pepper
Breakfast Bagel: laughing cow swiss wedge, fried egg, avocado, salt and pepper
Greek Bagel: olive tapinade, sweet capicola, topped with olive oil and feta cheese
Melted Bagel: tuna salad topped with cheese of choice and toasted in the oven :)
Mediterranean Bagel: garlic hummus topped with kalamata olives, olive oil, and feta crumbles

Nutritional Info: Calories: 285, Fat: 12g <--less than a gram of sat. fat, Carbs: 30g, Protein: 15g

We're not health care professionals, dietitians, or nutritionists. Opinions or suggestions shouldn't be taken as medical advice. Consult with your physician. See Disclaimer.