Happy New Year!

We here at Wellness Studio want to make sure you are up to date on all our latest news. We will be coming out with our first 2012 newsletter soon and we want to make sure everyone knows where they can sign up. Please click this link to sign up http://eepurl.com/hE7Jc.

We also would like to invite you to visit our facebook page at http://www.facebook.com/pages/Wellness-Studio/130287603653708?sk=wall and twitter @corpwellnessexp

We wish you all a great new year and a great new you!

New Features From Wellness Studio

We now have a new Wellness Portal. Now when you have an account with us you can track your diet and exercise progress online!

4 Week Diet Makeover

Week One: Make a Produce-Aisle Hit List
Eating more fruits and vegetables is one of the most important dietary habits you can adopt to prevent heart disease, cancer, diabetes, and hypertension and to manage your weight. Vegetables in particular will cost you little in the way of calories while offering huge health benefits.

Your weekly goal is to eat five to nine servings of fruits and veggies a day. That's not as challenging as it may seem. The serving sizes are reasonable—one medium-size fruit, a half cup of cooked vegetables, three-quarters of a cup of 100-percent juice, one cup of raw leafy vegetables, a quarter cup of dried fruit. Mix fruit into your breakfast cereal, add lettuce and tomato to your sandwich (with a side of a vegetable-based soup), eat a piece of fruit in the afternoon and a vegetable side at dinner, and you've taken care of at least five servings.

Before shopping, write down the names of five richly colored vegetables and fruits that you really like, then add to the list two that you're curious about and are willing to try.

Week Two: Defy Your White Flour Urge
Until recently, it seemed that only nutritionists (and cereal box labels) used the words whole grain. Now delicious whole grain soups, desserts, and breads—bursting with color, texture and flavor—have become popular. It's also widely known that they have the power to deliver key antioxidants.

Your weekly goal is to make sure that half of your grain servings per day (three to five one-ounce servings) are whole grains such as wild rice, brown rice, barley, bulgur, corn (polenta), faro, quinoa, wheat berries, or whole wheat couscous. Whole grain foods are not refined, which means they contain all three parts of the grain, including the two lost in the refining process—the outer layer, bran, which provides fiber, B vitamins, and antioxidants; and the germ, the nutrient-packed inner portion, containing protein, vitamins, minerals, and antioxidants. The endosperm, the starchy part of the grain left in refined products such as white flour, contains some protein and lots of carbs but few nutrients. Look for the word whole on the ingredient list, followed by the name of the grain.

Research shows that adding even a moderate amount of whole grain to your diet every day—whole grain cereal topped with fruit for breakfast, toasty multigrain bread at lunch, and a pilaf or grain salad for dinner—significantly reduces the risk of heart disease, type 2 diabetes, and digestive system and hormone-related cancers. 

Week Three: Get the Perks of Dairy—Without All the Fat
This week, add some reduced-fat dairy, which will cream up your cooking and get healthy calcium into your diet (approximately 75 percent of adult Americans don't get the recommended daily allowance). Studies show not only that calcium helps prevent osteoporosis but that getting enough calcium each day (1,000 milligrams from ages 19 to 50 and 1,200 milligrams after age 50), along with adequate vitamin D (200 IU; 400 IU after age 50), helps control weight, lowers blood pressure, and may prevent certain types of cancer.

Your goal is to eat three to four servings a day of low-fat cheeses, yogurt, and 1 percent or skim milk; the calcium in dairy products is the most readily absorbed by your body. If you're lactose intolerant, fortified soy products—particularly those with calcium malate—are a fine substitute in cooking and often contain similar amounts of protein, vitamin D, and calcium. I do not recommend fat-free dairy products, particularly cheese; instead of getting creamy, bubbly, and brown in recipes, it can turn rubbery and tasteless.

Week Four: Get Protein
In the past three weeks, you have learned how vegetables, fruit, whole grains, and low-fat dairy can help you fill your plate with quality nutrients that don't pack a lot of calories. Now it's time to address protein. Getting enough is not something most of us need to worry about, but selecting well is.

Your goal is to eat five to six ounces of lean and healthy protein a day. Eat it all in one meal (most restaurant servings of protein are at least five ounces), or eat smaller portions throughout the day. I often tell clients to divide their plate into quarters: Three quarters should be filled with whole grains and vegetables; one quarter should be a serving of protein—such as shrimp, fish, chicken, beans, tofu, lean cuts of beef, or pork—about the size of a deck of cards. Poultry and meat can take little time to cook (grilling and searing in a hot, nonstick pan) or a lot of hands-off time (braising and stewing until they are fork-tender and flavorful).

Some high-protein foods are rich in protective nutrients, such as the omega-3 fatty acids found in walnuts and fish like wild salmon. Use nuts as a garnish to add flavor, texture, and toastiness to salad, or eat a small handful as a snack. Beans are a near-perfect food—high in protein, fiber, B vitamins, iron, calcium, and magnesium, and very low in fat. Puree them into dips and spreads, or add them to salads, soups, stews, and casseroles for extra protein oomph.

In light of the recent incidents in Japan with the radioactive fallout, we know that many of you are looking for information on iodine supplements and we want to support you with information that might be helpful to you.

Should I be taking iodine?
You should only take high doses of potassium iodide when your local authorities instruct you to. High doses of iodine should not be taken every day.

How does potassium iodide protect me?

According to the Centers for Disease Control and Prevention (CDC):

• Taking high doses of potassium iodide will saturate the thyroid with non-radioactive iodine helping to prevent the thyroid from absorbing radioactive iodine.
• If the gland has enough iodine in it, the thyroid doesn't absorb any radioactive iodine and it is flushed out of the system in urine.
• Potassium iodide will not protect you from general radiation.
  

Please be aware that taking potassium iodide in higher dosages or more often than recommended can cause severe illness.High doses of potassium iodide should only be taken when directed by local health authorities.

How much Potassium Iodide should be taken?

Age Dosage Adults and children over 150 lbs. 130 mg Women who are breast feeding 130 mg Children between 3 and 18 yrs. old 65 mg 1 month to 3 years old 32 mg Birth to 1 month 16 mg Watch Video How often should someone take potassium iodide in the event of a nuclear incident? These high doses of potassium iodide should only be taken once per day and only for the few days when instructed by your local authorities. Repeat doses should be avoided by pregnant women and newborn infants. Is there a real threat of radioactive contamination in the U.S.? According to Greg Jaczko, chairman of the Nuclear Regulatory Commission, "... we see a very low likelihood -- really a very low probability -- that there's any possibility of harmful radiation levels in the United States, or in Hawaii or in any other U.S. territories." To learn more, watch this informative video or to get additional information from the Centers for Disease Control and Prevention.

Coconut Water: Miracle Drink?

Is there a difference between coconut milk and coconut water? Yes, a big one. Coconut water is a thin clear liquid found at the center of the nut before maturation, while coconut "milk" is made from the liquid extracted from the actual flesh of the coconut. The milk is much thicker and richer, and maintains a very high fat content. The water of a young green coconut is sweet and light. As the nut ages, the nutrients in the water are absorbed by the flesh, leaving the water bitter and lackluster. Therefore, to reap the natural health and flavor benefits of coconut water, the coconut must be harvested while it is still green.

Aside from crucial electrolytes, coconut water contains calcium, potassium, magnesium, vitamins, sugars and proteins. A typical serving offers 569 mg, which is almost twice the amount in a banana. For centuries, it has helped hydrate, cool body temperature and maintain immune system balance. Due to the saline and albumen content, it is used to ease symptoms of cholera, urinary tract diseases, kidney stones and dysentery.

According to the Coconut Development Board, it helps promote weight loss, relieves rashes when applied externally, can be used as an antiseptic or as an emergency substitute during a blood transfusion and may aide the body's immune system when fighting AIDS, cancer and diabetes. Coconut water has also proven beneficial for alleviating nausea, as it naturally settles the stomach. Therefore, it's also an ideal hangover cure in lieu of the raw egg and milk.

Where do I find coconut water?

It can be found pretty much in any grocery store, including Trader Joe's, Whole Foods, Mother's Market and Sprouts. Different vendors carry different brands however, and each brand can have a different taste to it...so if you buy one brand and don't like the taste, buy a few different brands to see if there is one you enjoy. Personally, I have become a huge fan of the C20 brand, it tastes the best out of all the brands I've tried. However, this C20 (found in a can, not a box) label can only be found in certain places - mainly at Whole Foods Market.

Go give this new "water" a try, and feel the benefits!

EATING HEALTHY AND STAYING FIT TO CONTROL AND MANAGE DIABETES

What is diabetes and are you at risk?
Diabetes is a disease that results in too much sugar (glucose) in the blood. Your body does not have enough insulin available to turn food into energy. High levels of glucose slowly damage your eyes, heart, kidneys, nerves, legs, and feet. Diabetes is a serious disease affecting 20.8 million people in this country, and you may be at risk if you are Hispanic, overweight, or do not exercise regularly. Hispanics are nearly twice as likely as non-Hispanic whites to develop this disease.

Steps to healthy eating and a healthy lifestyle to control and manage diabetes:

• Begin with a healthy eating plan. Healthy eating means eating more grains, fruits, and vegetables, and less meat, sweets, and fats every day. "Let the Food be the Medicine and Medicine be the Food"(Hippocrates).
• Be physically active every day to help prevent weight gain and improve blood sugar control.
• Check the sugar in your blood and take your medication every day if needed.

How to create a healthy meal plan:
To create a healthy meal plan you should do the following:

• Eat a variety of foods as recommended in the Diabetes Food Pyramid to get a balanced intake of the nutrients your body needs - carbohydrates, proteins, fats, vitamins, and minerals.
• Make changes gradually because it takes time to accomplish lasting goals.
• Reduce the amount of fat you eat by choosing fewer high-fat foods and cooking with less fat.
• Eat more fiber by eating at least 5 servings of fruits and vegetables every day.
• Eat fewer foods that are high in sugar like fruit juices, fruit-flavored drinks, sodas, and tea or coffee sweetened with sugar.
• Use less salt in cooking and at the table. Eat fewer foods that are high in salt, like canned and packaged soups, pickles, and processed meats.
• Eat smaller portions and never skip meals.
• Learn about the right serving sizes for you.
• Learn how to read food labels.
• Limit use of alcohol.

What is the Diabetes Food Pyramid?

The Diabetes Food Pyramid is a general guide of what and how much to eat each day. It is similar to the Food Pyramid you see on many food packages. The pyramid is divided into six groups. You should eat more foods from the largest group at the base of the pyramid and less from the smaller groups at the top of the pyramid. The number of servings needed every day is not the same for everyone, so a range of servings is given to ensure you get the foods you need for good health. The food groups and suggested servings per day are listed below.

• Grains, Beans, and Starchy Vegetables: (good source of B vitamins and fiber) 6 or more servings/day
• Fruits: (contain vitamins C, A, potassium, folate, and fiber) 3-4 servings/day
• Vegetables: (provide vitamins A, C, folate, and fiber) 3-5 servings/day
• Milk: (source of calcium, protein, vitamins A and D) 2-3 servings/day
• Meats and Others: (good source of iron, zinc, B vitamins, and protein) 2-3 servings/day
• Fats, Sweets, and Alcohol: The foods at the tip of the pyramid should be eaten in small amounts. Fats and oils should be limited because they are high in calories. Sweets are high in sugar and should only be eaten once in a while.

What is the right number of servings for you?
The Diabetes Food Pyramid gives a range of servings for each group, but it is only a guide. If you have diabetes, a dietitian can design a specific meal plan for you.

Remember that the number of servings listed is for the entire day. Since food raises blood sugar levels, it is best to space servings throughout the day. For example, 4 servings of fruit might be divided between 3 meals and 1 snack.

Keep in mind
Follow a healthy lifestyle, eat healthy foods, and keep physically active to help control diabetes. If you have diabetes, be an active member of your diabetes care team: you, your doctor, dietitian, and other health care providers. This meal planner gives you only general information. Consult with your diabetes care team.

What is a serving size in the Food Pyramid?
Each of the following represents one serving from each of the food groups in the Diabetes Food Pyramid:

• Grains, Beans, and Starchy Vegetables: 1 slice of bread; 1/2 small bagel, English muffin, or bun; 1/2 cup cooked cereal, pasta, rice; 3/4 cup ready-to-eat cereal; 1/2 cup cooked dried beans, corn, peas

• Vegetable Group: 1 cup raw vegetable; 1/2 cup vegetable juice

• Fruit Group: 1 medium-size fresh fruit; 1/2 cup canned fruit; 1/2 cup fruit juice

• Milk Group: 1 cup (8 ounces) milk or yogurt

• Meat Group: 2-3 ounces cooked lean meat, skinless poultry, or fish; 1 egg; 2 tablespoons peanut butter; 2-3 ounces cheese

• Fats, Sweets, and Alcohol: 1 teaspoon butter, margarine, or mayonnaise; 1 tablespoon cream cheese or salad dressing; 1 tablespoon cream cheese; 1/2 cup ice cream.

Your own Meal Plan:
If you have diabetes, consult a Licensed Nutritionist to help you make your own meal plan. Your meal plan will be based on many factors, including your weight goal, height, age, and physical activity.

Do You Want To Influence Others?

When we think about a "bad" boss, we typically picture that person to be one who runs around the office barking orders to everyone left and right. But there is also another type of boss whom we most likely have also encountered during our life - a boss who simply just doesn't do what he or she needs to do.

They provide no guidance, no clear explanation for what they expect or need. They are distant and unapproachable. The list could go on and on.... my point is, we want to be able to look up to our bosses and authorities as people we respect and admire. We, as people, tend to follow the trends of others who are successful but happy too. We all want to have these areas in our lives.

You may not even realize some of the other people around you who admire certain things about you. We all take notice of little things about the people we interact with on a daily basis. Work habits, eating habits, social skills, communication skills, analytical skills... so what is it YOU do that others may look up to you for? Or, maybe there is an area where you wish to be stronger and better at so that you will get the recognition and admiration from others for it?

Ask yourself, "Do I want to influence others? Am I ready and willing to do so?"

Influencing requires a build up of trust, reciprocity and good interpersonal skills. You need to have (or develop) leadership skills which will show those around you how rewarding it is to be who you are and do what you do. This is the most fundamental task that managers and leaders perform. If you will not or cannot do it, if it makes you uncomfortable, if other needs — to be liked, for example — feel more compelling, you will struggle as a leader.

Developing these ideas for what you want to improve in yourself will transfer from the working world into your daily lifestyle and decision-making patterns. When you feel good about who YOU are, people recognize that you're doing something smart, and therefore creating happiness in your life. With happiness, comes less stress and a healthier lifestyle overall. Be an encouragement to others, and when criticism is needed, be careful in your approach and word choices or they will tune you out and avoid taking advise from you in the future.

Facts You Should Know about Quinoa

Today I was enjoying my spinach and quinoa salad from Trader Joe's - one of my favorite (and healthiest) ones they sell. I eat spinach almost daily, but during my lunch hour I realized I should be incorporating quinoa more frequently into my diet since it is also loaded with amazing nutrients that most of us do not realize!

So, what is Quinoa anyway?

Although it is cooked and eaten like a grain, quinoa is technically a seed, and is related to spinach, chard and beets. It grows best in mountainous regions, 10 thousand feet or more above sea level, and thrives in poor soil, thin air and extreme weather. Quinoa stalks are 3 to 6 feet tall, and each plant can produce up to a cup of seeds! The seeds are round, about the same size of millet or sesame seeds, and come in a rainbow of colors, from red to purple to green to yellow, but the quinoa that is most commonly found in stores is an off-white color.

Quinoa is a complete protein - which means that it contains all the amino acids necessary for our nutritional needs. Complete proteins are rare in the plant world, making quinoa an excellent food for vegetarians and vegans, or for anyone looking for healthy protein source. It's also high in iron and calcium, and is a good source of manganese, magnesium and copper, as well as fiber.

How can you cook and incorporate this wonderful item into your weekly meals? Quinoa has a light, slightly nutty taste and a fluffy texture and blends perfectly in casseroles, soups and salads. It is naturally gluten-free, making it an excellent food for celiac patients or other people following a gluten-free diet. Quinoa flour is great for baking cookies, breads and muffins, and quinoa flakes are a perfect substitute for oatmeal. Do a search online for different recipes... So you can find yourself making just about anything with quinoa as your meat substitute or main dish and nourishing your body with tons of nutrients!

When you buy it, most commercially available quinoa has already been cleaned, but you may want to do a final rinsing in order to remove any remaining saponins - a soapy resin that protects the seeds while they are growing, but can impart a bitter taste if not removed. So, I urge you all to try this unique protein if you are not already familiar with it. And, if you are familiar, find some new ways to mix it up with your breakfast, lunch and dinners - you will not be disappointed. Live well, eat well!

Simple ways to keep your heart healthy

This month is February... aka "Heart Healthy Month"! We at the Wellness Studio wanted to share a few ways for you to treat your heart better starting NOW.

First off, our hearts depend on a nutritious diet to stay in function effectively. A strict, nutrient-filled diet is one of the best weapons against heart disease. Set some small goals for yourself right now and start implementing new foods to maintain a strong, healthy-beating heart. You can't live without it, right?

There are two main areas that must be well-balanced to have a healthy heart: cholesterol and blood sugar levels. Here's some useful tips on maintenance:

* PLAN MEALS ahead of time. Shop once a week and stock up on lots of fresh vegetables and fruits - then wash, cut and prepare them so that you can grab on the go or easily prepare your meal when you come home after a long day.

* EXPERIMENT with favorite recipes and substitute healthy ingredients for unhealthy ingredients. IE: using spaghetti squash in substitution of regular pasta to make a yummy Italian-style dinner. There are so many recipes to find online as well for new creative and easy meal ideas.

* LOW-FAT cooking methods like roasting, broiling, baking and steaming. Bringing flavor to your meals can also come from different spices - get creative!

* NO SUGAR: Select products without added sugar and add fresh fruit for extra flavor. This means to read the ingredients! You will be surprised to find added sugars in items that aren't necessarily sweet. IE: canned kidney beans, canned fruit, dried fruit.

* KEEP A LOG of the foods you eat and review it regularly. See what you can substitute out or even decrease in portion size, or maybe even add in smaller, more frequent meals throughout your day to maximize your metabolism.

Aside from proper eating habits, it is also important to monitor your stress and activity levels to keep your heart happy. So keep your eye on these areas:

Stress Reduction- We all have times where we feel like we don't have control or time to do certain things for ourselves that we would like. Set a small amount of time aside one day out of the week to do something for yourself that helps you relax and reset your mind.

Finding Time to Exercise- As Americans, we have everything so convenient for us that we have to force a time to get our bodies moving and blood pumping! Help stimulate your muscles, brain activity and cardiovascular system by keeping up a daily exercise session or activity of some kind.

Avoiding Temptation- Parties, birthdays, holidays...heck, even just avoiding those doughnuts delivered daily at the office - there is temptation EVERYWHERE. Cut out the desire to make poor eating choices by bringing your own healthy snacks or eating something before you go out - that way you are not ravenous when you arrive and won't feel the strong urge to shove handfuls of nachos in your face.

Better Sleep- Getting enough sleep helps with cravings as well and also feelings of hunger during the day. When your body is deprived of sleep, it looks for other ways to help it function properly - sending the wrong signals that it needs food, sugar or salt. Not good. Get your rest!

5 Good Reasons to Brown Bag Your Lunch!

Sure, everyone is busy. And sometimes it's just easier to run out on your lunch hour and pick something up, rather than bringing your lunch from home.

But are you really doing yourself any favors by cutting corners in the morning and shelling out your hard-earned cash at some to-go place?

Simple answer: not really. Not only are you not doing yourself a favor, you're not doing your waistline, or the planet one either. And then there's the fact that your wallet—or your boss's wallet, if they pick up the tab—takes a hit when you dine out.

So if simple economics can't entice you to brown bag it at the office, here are five more reasons to make the switch:

• It'll Save Your Heart (From All That Salt):

The CDC estimates that 90 percent of Americans eat too much salt. And guess what the top five sodium bombs are? Yeast bread, pizza, pasta dishes, cold cuts and chicken and chicken prepared meals. Sounds a lot like a lunch menu...

By brown bagging it, you decide which foods land on your lunch plate. You choose ingredients that have less sodium. When you eat out, you leave those choices up to the restaurant. Restaurants might not really care if you're sodium loading your way to heart disease, high blood pressure, stroke and kidney disease. The CDC says that if everyone followed nutritional guidelines on sodium intake, there'd be 120,000 fewer cases of heart disease and 66,000 fewer strokes each year.

• It'll Keep You From Being Fat AND Broke:

We already acknowledged that eating out puts a dent in your piggy bank (a no-brainer, really). But bringing your lunch from home means that you can control the calorie count, to make sure you're not quietly ballooning up as you munch on that "convenient" lunch delivered to you desk. If current trends continue, 86 percent of adults will be overweight or obese by 2030.Eating out is a huge part of the problem. The fact is, most people underestimate how many calories they're scarfing down when they eat out. Don't think that grabbing an "organic" wrap is a better choice; even "organic" labels make people underestimate their calorie consumption.

• It'll Save Your Sanity

Everyone needs to step away from the desk and take a few minutes to decompress in the middle of the day. By definition, going out for lunch means you step away. But if you work in the middle of a busy office district, you're probably spending most of your lunch break walking or driving to a lunch spot, waiting in a line, and then scarfing down whatever you buy. If you're lunch is already in the office, you can meander out to a park bench, an office lounge, or even just your own car (why not) and actually relax and read a bit. No need to rush back and forth.

• It'll Save The Planet

What happens when you grab food to go? They wrap it up in a to-go container, throw in some disposable napkins, give you plastic utensils and a plastic bag to carry it all in. Not exactly great for Mother Nature, or your carbon footprint. Sure, that sounds green and preachy... but it's the truth. All of that take-out packaging is landfill-bound—or even worse, headed to an ocean garbage patch. Americans produce, on average, 4.6 pounds of trash each day. Even if the item is recyclable, that doesn't mean it's disposed of properly: 80 percent of what Americans throw in the trash is actually recyclable.

• It'll Help Local Farmers and Businesses

According to the National Restaurant Association, locally sourced meats and produce are the top two food trends for 2011. That's great. It means diners will have more and more options for supporting local farmers and businesses when they eat out. But quick service and fast food outposts are the least likely to adopt local sourcing. Many rely on distribution networks dictated by national chains. By packing your lunch and buying local products from farmers markets and the grocery store, you can support your community's agriculture business and not be at the mercy of national supply chains.

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Why Health and Wellness is so Popular

If you haven’t noticed by now, the health and wellness industry is one of the most talked about and sought after industries to be apart of. You can’t turn on your TV, radio, or even drive down the highway without seeing or hearing some sort of advertisement about diet, exercise and natural health.

When did everyone just become so concerned about they’re health? The answer to that question is simple! The health and wellness industry is not prospering because everyone woke up one day and decided to get their lives together but more because of what the pharmaceutical companies have done to scare most of us into a total health kick. We don’t know about you, but we an only stomach so many quiet commercials asking us if we took a medicine that has potentially sent us into an early grave or caused some major side-affect! These money hungry pharmaceutical companies are getting sued left and right because their medicines have harmed people instead of helping them. As a result, people are looking for more preventative care as well as natural ways of healing, organic and natural health procedures.

Another reason the wellness industry is on the rise is because no matter how the economy is doing, people always want to look and feel good. Looking young and feeling good is the way we all want to feel and millions of people are willing to spend top dollar to ensure that they can slow down the aging process and keep as much of their youth as possible. The health and wellness industry is fueled by one group in particular, which is known as the baby boomers. These baby boomers (age 33-55) represent 28% of our population—yet represent 50% of our economy. This is the first generation that refuses to accept the aging process. And that’s what we’re all about; helping people obtain healthier, better quality lives.

We are starting to see the emergence of a wellness providers (not sick care, but well care) business… a business of people who educate people about products and offer services that will improve and inspire their health to create a better quality of life for a healthier future generation with improved longevity. After all, Deepak Chopra has said that the human body was built to last up to 140 years of age. With a little education and proper maintenance, our boomer generation should have no problem getting there!

Increase your longevity today by starting a wellness program for yourself or your company and improve your bottom line!

www.WellnessStudio.vpweb.com

Food+Brain Function=Connection?

Have you ever thought that, maybe what I'm eating affects my brain and its functioning process? There could also be a link to the spike in violence that we are seeing in our society with all of the chemical processed foods that are eaten in mass quantity daily!

As it turns out, IT DOES have an effect! You can actually think clearer and remember things and feel better if you're eating the right foods and adding in the right supplements. Certain foods are specifically made to improve memory and other vital functions.

Alex Ortner - Executive Producer of the film "Simply Raw: Reversing Diabetes in 30 Days" gives a great example of how the food and drinks we put in our body makes a difference in just how much clearer we can think when eating the right foods:

"Have you ever had a little too much to drink one night and woken up a bit foggy the next morning (Yeah, I think most of us have). Well do you notice how by 4 or 5 in the afternoon all of
the sudden you feel like your brain is working properly again? And you think to yourself..."wow, my brain was really foggy this morning!" That same shift in clarity is what happens when you go from eating regular unhealthy foods to eating the right foods…which means that right now you can literally catapult your level of clarity and brain function just by knowing what to put into your body. "

So in short, what items can you add to your diet regularly to help you feel better and remember things like "Where are my glasses?" or "I can't remember where I parked!"?

We need foods rich in antioxidants (Vitamin C, Vitamin E & Beta-Carotene) which help protect brain cells from free-radical damage caused by environmental pollution. This safety shield for our brain cells will be hard at work, well into the golden years.

FOODS TO STOCK UP ON:

1. EGG YOLKS: The egg yolk itself contains choline, a component of two fat-like molecules in the brain that helps in maintaining brain health/function. If we have deficiency in choline, it may cause age-related mental declines and could contribute to Alzheimer's disease as well.

2. SPINACH: This lovely green protects the brain from age-related problems like oxidative stress and also reduces risk of an age-related brain function declines. Researchers found that feeding aging rats spinach-rich diets significantly improved their learning capacity and motor skills. Including spinach in your diet may lessen brain damage from strokes and neurological disorders.

3. YELLOW FIN TUNA: This cold-water fish protects against Alzheimer's and is an excellent source of omega-3 fatty acids. It may help to know that structurally, the brain is made up of 60% fat. Therefore, we better be consuming foods rich in omega-3 fatty acids to keep our cells' membranes flexible to maximize their ability to allow important nutrients in!

4. CRANBERRIES: If you want improvements in memory, balance and coordination, load up on a handful of these babies frequently! Certain animal studies have shown that cranberries protect brain cells from free-radical damage, which means our brain cells are strong and alive!

5. SWEET POTATOES: What can I say about this delicious and nutritionally rich food? It is one of the most brain-nourishing things you can eat. Rich in vitamin B6 (necessary for manufacturing a certain kind of neurotransmitters), healthy carbohydrates (the only fuel source the brain uses) and antioxidants including Vitamin C and Beta-Carotene. It also has been recognized as one of the highest cancer-fighting foods ever.

6. STRAWBERRIES: This fruit helps to reduce the risk of developing age-related brain function decline. It's also loaded with Vitamin C! Studies have shown that strawberry eaters may have higher learning capacity than those who do not eat them.

7. KIDNEY BEANS: Help improve your cognitive function due to their high content of B-vitamin thiamin. Thiamin is critical for cognitive function because it is needed to synthesize choline. Also, these beans contain inositol, which may improve symptoms of depression and mood disorders.

8. WHEAT GERM: A powerful brain food, being rich in Vitamin E and selenium (which equals tons of antioxidants!) as well as choline and magnesium. You could also try flaxseed or olive oil.

It is always helpful to prepare these foods as soon as you buy them, and then have them on hand for the week so you can easily have a meal ready to eat. Now, take this list and get to shopping!

It's still January - New Year's Resolution Month!

How are you doing with your 2011 new year's resolutions? As we approach the second half of January, have you been able to stick with your exercise, healthy eating, or maybe even life and relationship goals? Whatever situation you had last year, this year should bring you more reason and opportunity to make new goals and achieve them. There is no excuse not to. We all have at least one area in our life where we can improve ourselves and make more positive changes.

With that said, think about the goals you made for this year (or at least thought about to achieve this year). You have got to have a plan if you have a goal. What is your plan? How are you going to get there?

Through my experience, I have found a very effective way to set goals and achieve them. It is known as the "S.M.A.R.T." goal theory. This stands for:
(S)pecific - What exactly do you want to achieve? Just eating healthy? Specifically, how? Explain what healthy is, eating more organic fruits, veggies and less saturated fats and processed foods.
(M)easurable - Establish a criteria for measuring your progress. By measuring, you're able to keep on track, see your progress as you come along, and know if you are doing it right. Ie: How much, how often will you eat these items?
(A)ttainable - When you have a goal that is important to you, you find ways to make it come true. You develop a mindset, abilities and skills to achieve it. Be sure that when you set these goals however, that they are not so far out of reach that you most likely will not be able to achieve. You want to be able to have your goal in reach and visible. It must be one that you can succeed at by sticking to your game plan and knowing it is possible.
(R)ealistic - This means you must be willing and able to achieve this goal. Only you have the power to know if your goal is realistic or not. It may help you to know whether or not it is realistic if you have achieved something similar in the past, but this time your motivation and resources are much better.
(T)imely - Your goal should be grounded within a certain time frame. If you don't set a time frame, how will you know when you need to achieve it or if your success has been fast or slow? It is also much easier to track your progress and see the "end point" to your achievement. Set a date to attain your goal by, and then choose 2 or 3 "check points" to measure how much success you have made on your road to achievement.

It is one of the best feelings to achieve a goal, no matter how small or large. It shows we stuck with our plan and were determined to make a positive change in our life and accomplished that. From this, we are able to increase our self-esteem and motivation to set higher goals and achieve greater things. And who knows, maybe even teach a few others how they can achieve something great too.

Happy Health Year!

You Are What You Eat!

If we are what we eat.... Then what does your diet say about you? Do you know what you are eating and putting in your body everyday? Do you really know where your food comes from?

The answers are very simple, it basically boils down to 3 basic do's and 3 basic don'ts.

Do's -

1) Do eat plenty of "real-whole" foods (avoid all processed fast foods)

2) Do eat a "plant-based" diet (making vegetables your main meal)

3) Do eat foods prepared at home with "simple" ingredients (control your portion and especially your salt, sugar and fat intake!)

Don'ts - 3 Foods to Avoid

1) Meat & Dairy - only 1 serving of protein per day. Use protein as a "side dish" and make your salad or vegetable the main dish! Also eliminate all dairy from your diet! The dairy that we buy from our grocery stores is laden with hormones and chemicals and has virtually "no nutrient value", you can get much more benefit from eating a healthy spinach salad!

2) Wheat - Give your body a break from mass quantities of wheat products and substitute wheat breads for Kamut, Millet and Spelt grain breads for starters.

3) Sugar - We Americans consume more sugar than our bodies can handle per year! As a result we have extended, bloated bellies with dangerous insulin levels and Diabetes reaching epidemic proportions! Cut out processed sugar foods in your diet (yes, even Diet Cokes) and you will see a noticeable difference in your waistline within days!

Cancer Prevention

After years of telling people chemotherapy is the only way to try (key word) to eliminate cancer, Johns Hopkins is finally starting to tell you there are alternative things you can do to reduce your risk. The following is a cancer update from Johns Hopkins:

- Every person's body has the ability to create cancer cells. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their body after treatment, it usually means that the tests are unable to detect the cancer cells because they have not reached a detectable size.

- Cancer cells occur between 6 to more than 10 times in a person's lifetime.

- When our immune systems are strong, the cancer cells will be destroyed and prevented from multiplying and forming tumors. Conversely, when a person has cancer it indicates that the person has multiple nutritional deficiencies. These could be due to genetics, environment, food and lifestyle factors.

- To overcome these multiple nutritional deficiencies, changing diet and adding supplements daily will assist in strengthening the immune system.

- Chemo involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastro-intestinal tract, etc. This can cause organ damage to the liver, kidneys, heart and lungs.

- Radiation, while destroying cancer cells also burns, scars and damages healthy cells, tissue and organs.

- Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation does not result in more tumor destruction.

- When the body has too much toxic burden from chemotherapy and radiation, the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.

- An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to grow and multiply.

Cancer Cells Feed On:

• Sugar - it is a major cancer feeder. By cutting off sugar, it cuts off one of important food supply to the cancer cells. Sugar substitutes like NutraSweet, Equal, Spoonful, etc. are made with Aspartame and it is extremely harmful. Much better alternatives are Manuka honey, Agave Nector or molasses but only in very small amounts.
• Table salt has a chemical added to make it white in color.  A better alternative is Bragg's Amino's, sea salt or Trocomare organic seasoning.
• Milk causes the body to produce mucus. By eliminating milk and substituting with unsweetened Soy, Rice or Hemp milk, cancer cells are being starved.
• Cancer cells thrive in an acidic environment, always drink alkalized water when possible or add lemon to purified water.
• A meat based diet is acidic and it is best to eat fish and chicken rather than beef or pork. Meat also contains antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.
• A diet made of 80% fresh vegetable and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans.Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells, try and drink fresh vegetable juice and eat some raw vegetables 2-3 times per day. Enzymes are destroyed at temperatures of 104 degrees F, so it is always good to eat some raw vegetable whenever you can.
• Avoid caffeinated beverages such as coffee, tea and chocolate. Green tea is a much better alternative and has cancer fighting properties or just fresh water is always the best!
• Meat protein is difficult to digest and requires a lot of digestive enzymes. The majority of people do not have sufficient digestive enzymes due to eating too many processed foods, so a lot of undigested meat remaining in the intestines becomes putrefied and leads to more toxic build-up.
• Cancer cell walls have a tough protein covering. By refraining from eating meat, it frees the body's natural enzymes to attack these protein walls of the cancer cells and allows the  killer cells to destroy the cancer cells.
• Cancer is a disease of the mind, body and spirit. A proactive and positive attitude will help keep the cancer at bay. Anger, unforgiving and bitterness put the body into a stressful and acidic environment. Therefore it is extremely important to learn to have a loving and forgiving spirit. Learn to relax and enjoy life.
• Cancer cells cannot thrive in an oxygenated environment. Exercising daily with deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means used to destroy cancer cells.

Please Read On

1. No plastic containers in the microwave.
   
2. Do not put water bottles in the freezer
3. No plastic wrap in the microwave

Don't freeze your plastic bottles with water in them, as the plastic releases Dioxins, which are know to be carcinogenic. Also it is not a good idea to heat food in the microwave using plastic containers. This especially applies to foods that contain fat. The combination of fat, high heat and plastics releases the Dioxin into the food and then ultimately into the cells of the body. Try using a glass dish such as Corning Ware, Pyrex or ceramic microwave safe containers for heating foods. It is also dangerous to place Saran Wrap over foods as they are being microwaved, the high heat causes the poisonous chemicals/plastics to actually leach into the food. Cover with a paper towel instead.

Send this article to anyone who is important in your life!

Hormones - The Balancing Act

We all think of women or PMS when someone mentions hormones, right? Well, surprise, they can also affect men as well! Stay with me, I'll have more on that later....... Did you know that hormones play a major role in our overall well being? Has your doctor prescribed estrogen or progestin (Provera, contraceptives, etc.) pills or patches to treat your GYN problems?

If you are anything like me, I have suffered for years with the typical symptoms of PMS, weight fluctuations, irritability, sleep disturbances, allergies and the list goes on... Well the good news is after several doctors later, tons of reading as well as an all new generational awareness of our "female issues" by baby-boomers like Suzanne Summers, bringing these issues to forefront and giving them some relevance. I like Suzanne have found true relief from Bio-Identical Hormones. Yes, estrogen dominance may be the true culprit with symptoms of weight gain (despite great diet and exercise), irritability, irregular periods, thyroid dysfunction, fibroid tumors, PMS, fatigue, loss of sexual desire, migraine headaches, cold hand & feet and in some cases infertility and or the ability to maintain pregnancy.

Why do these symptoms occur?

Most physicians typically prescribe pharmaceutical synthetic estrogens to treat many of these conditions, which may make the situation worse. It is quite possible that your body already has more estrogen that it needs and what you really need is another hormone called progesterone (not to be confused with pharmaceutical progestins which can  make symptoms such as abnormal bleeding worse). Natural progesterone (is available over the counter in the form of creams or by prescription at compounding pharmacies) can effectively reduce the symptoms of hormonal imbalances and the conditions that it causes by restoring the body's natural hormone balance.

If natural progesterone is so great, then why don't more physicians routinely recommend it to their patients?

Progesterone is a natural substance and natural substances cannot be patented for sale at profit, which makes pharmaceutical companies uninterested in marketing and promoting natural products such as progesterone. And if pharmaceutical reps don't market a product to physicians, many will simply be unaware of it's existence.  Most prescription estrogens such as Premarin, are chemically altered so they can be patented and sold as a drug. While we should not discount the use of estrogen replacement, we stress that caution should be used when using estrogen urging that only estrogens that chemically equal to the estrogen produced naturally by the body be used in the smallest effective dose. Even women who have had hysterectomies, who experience surgical menopause, need to use progesterone to balance the estrogen on their body. Natural estrogens are available as pills, creams and patches.

Now, as for the subject of men and hormones. Men can typically go through a sort of "menopause" we have all come to know as the cliche mid-life-crisis as well as some hormonal side effects like low libido, erection problems and stamina, which could well be the result of very low Testosterone. 

Testosterone is a natural hormone the body makes that contributes to libido, muscle tone, energy stores and an overall feeling of well-being. When this hormone is low in men (or women too), it can have some real effects on how we feel and perform daily. Testosterone can also be obtained by prescription from a reliable hormone specialist (ask the Nutrition Chick for more details on this) and a compounding pharmacist can prepare it in a cream form that is simply rubbed on the forearm or inner thigh.

For more information on finding a hormonal specialist, contact the Nutrition Chick at healthycleanbeauty@gmail.com.

Do you really know where your food comes from?

Do you really know where your food comes from or what you are eating? 

Okay, so we have yet another reminder now of how important it is to really be aware of what we are eating and what we are putting in and on our bodies............ Peanut Butter. It is becoming increasing evident that our food supply we thought was safe and have taken for granted all our lives, has become increasingly compromised (in the name of good ol' greed & profits) and is unsafe and can potentially be lethal to our families. 

We already know that the chemical additives and preservatives that have been added to many basic foods on our store shelves for years, are now being removed or replaced with more "natural" ingredients (trans fats, hydrogenated oils, saccharin/aspartame) because of the findings of ingesting these foods for years and the possible link to cancer, diabetes and heart disease. Also we know that those diseases have all started out as minor illnesses, such as digestive problems, allergies, headaches, chronic weight gain or loss, hypoglycemia, etc. as this is our body's hidden intelligence informing us of an imbalance that needs to be corrected before it eventually becomes more serious. My belief as a Holistic Nutritionist is that most, if not all of these imbalances occurred as a lack of proper nutrients and too many "unhealthy foods" being fed to the body over and over on a daily basis. With this unhealthy cycle, the body will eventually break-down, sooner than latter. 

My suggestions to my clients who have come to me with these "little" issues, and the fear of not knowing what to eat, is to go back to natural! Since most of us don't have the ability to grow our own fruits and vegetables, I suggest going to your local farmers market and supporting your local farmers by purchasing their locally grown foods. Their foods are far better than the mass-produced produce your will find in the supermarkets and and you will be helping out the environment by saving produce from being flown all over the country. Also, it is great to buy organic whenever you can, reduce your chemical load with foods that don't have all of those pesticides and have possibly been genetically modified (cross-bread) with unlikely substances (that individuals with allergies may not be aware of).

So continue to buy peanut butter if you like it, just be aware of where it comes from and buy the organic brands from your local health food store and don't be afraid to spend a little extra, isn't what you put into your body worth it? 

February is Heart Health Month - Tips to keep it ticking!

5 Simple Steps to a Healthy Heart

1. Eat Well - Believe it or not, you are what you eat and food really does affect your body in some major ways! Delete saturated fats (pre-packaged fast foods) from your diet and eat a diet high in vegetables and lean protein,  whole grains as this will reduce your cholesterol levels just a effectively as statin drugs without the side effects!

2. Take a really good vitamin/mineral supplement daily - our bodies need to have all of the proper nutrients to run efficiently and let's face it, we just don't get enough in the foods we eat, so it is a great idea to supplement with a good multi-mineral vitamin every day.

3. Exercise - I know the dreaded "E" word. Don't panic, your heart will love you if you  just start simple by walking 10-20 minutes a day, you can work up to 30 or 40 later, just as long as you start. Walking is the best exercise of all, it is natural, is free and the side effects will be less stress and quite possibly less weight to carry around!

4. Reduce Stress - Take inventory of the stressful things in your life and work on constructive ways to deal with it, such as yoga, putting your favorite dance-mix on and dancing like crazy in your living room, or just planning a new strategy on how to deal with difficult situations and get out and walk!

5. Be light-hearted and joyful - bring back the joy in your life by doing the things you love to do, some me time, giving back to others in need, take a class, get a massage. Come on, you deserve it!

Eating Healthy in a World of Processed Foods

For my first blog on this spot, I wanted to begin by bringing an awareness to you about processed, convenience foods and the importance of eating healthily. 

Ever wondered what it takes to truly eat healthy? Wondering through the grocery store isles of processed & frozen foods, sweets and a borage of meats and dairy products all filled with chemicals, hydrogenated oils and preservatives... it can be so totally difficult just to buy some wholesome, nutritious food these days!  I have a simple term for these popular processed foods, I call them "plastic food", why because basically they are. The chemicals that make up these processed "convenience foods" are similar to other compounds used to make many other non-food items and further more they are not meant to broken down and absorbed by our bodies!

Now after eating these foods for most of our lives, consider the rise on cancer, heart disease, diabetes and the probable link to an unhealthy diet. Most of these foods are devoid of any nutrition and therefore adding empty calories, our bodies are still in need of nutrients, which begins the craving for more food in an effort to obtain nutrients, while adding calories and weight. The American diet has become a nation of nutrient deprived citizens! 

To become a savvy shopper and combat this, I learned an old trick years ago, to only shop the perimeter of the grocery store (unless it is a Whole foods or Trader Joe's) meaning most of the "healthier" foods outline the store,  so you will be sure to shop mostly vegetables and lean proteins. My second rule of thumb is a slight change in thinking and a great way to save some money on your grocery bill. Make your main part of the meal a great salad or a savory veggie dish and then add a little protein, such as 1-3 oz. of fish, chicken, turkey or lean beef as the side dish. This is a great way to maximize your vegetable intake and minimize your food bill.

To recap, here are my rules of thumb for healthier eating....

1) Shop the perimeter for fresh fruits & veggies and stay away from them processed food isles.

2) Make veggies/salad you main entree and a lean protein your side dish.

Here's to healthy eating!

The Nutrition Chick