How to Clean Makeup Brushes

Makeup brushes can harbor bacteria and other stuff that is probably not good to put on your skin. Wash them once a month to keep them clean and fresh.

Step One

Run the bristles of the makeup brush under warm running water.

Step Two

Apply a small amount of shampoo or antibacterial handsoap to bristles and work into a light lather.

Step Three

Rinse bristles thoroughly under running water. You will notice that the water leaving the brush is tinted from old makeup.

Step Four

Continue rinsing until no color leaves the brush.

Step Five

Allow it to air-dry.

The Verdict on Everyday Minerals

Fabulous! I received my makeup last Friday and have been under the weather since Saturday so I've only tried it a couple of times but what I can tell you is that the Everyday Minerals is definitely superior to the Bare Minerals. It's light, covers much better, but doesn't settle into the fine lines and wrinkles like the Bare Minerals does.

Anyway, I love the "Sunshine" powder which does a fantastic job of covering up dark, under-eye circles. The foundation colors are so light and luminous that it looks like I'm not even wearing makeup. I've also tried the eye shadow color and it lasts all day without creasing or fading.

I would definitely recommend trying a sample of the EM products. I love them!

Stephanie

Mineral Makeup: Beyond Bare Minerals

So, Stephanie needed some new mineral makeup. In her quest to wean herself off of expensive Sephora products, she has gone looking for a new mineral makeup.

We think she has found a great substitute: Everyday Minerals. She placed an order yesterday. Check it out. Very inexpensive! Especially read the testimonials section. A lot of people who found they could not use Bare Minerals because it was too drying or made them look old due to it settling in to the find lines on their face, CAN use Everyday Minerals. Steph ordered several products plus a sample pack.

Stay tuned to see how she likes these products. Or order a sample pack for yourself.

More Goodies from Trader Joe's

No, we don't secretly work for Trader Joe's. Although considering how much we love their products, you'd think we might go apply for a job there just to get a discount on all the stuff we buy!

The truth is, we're in awe of them. How can they make so many consistently good, high-quality products at such ridiculously cheap prices? It boggles the mind.

Remember that Stephanie is a self-professed Sephora junkie. Although you could argue she is becoming a reformed one since discovering that many of the products she loves can either be found elsewhere for cheaper or replaced by the wonderful TJ branded products.

Take, for instance, the Honey Mango Moisturizing Cream Shave...a delicious smelling creamy white lotion that makes your legs (or face because men can use it too!) feel very soft and smooth. The mango smell doesn't last longer than your shower but it's an aromatherapy experience nevertheless and for sub $5.00 a tube (maybe $3.50?), it's way better than the expensive Whole Foods variety that sells for more than $8.50 per tube.

The other beauty product we discovered today is the Ultra Moisturizing Shea Butter French Milled Vegetable Soap. It's a wonderful nostalgic white bar of creamy goodness. Yeah, I like shower gels better for the most part but this clean, crisp smell was too enticing to pass up. It gives you that "I-just-stepped-out-of-the-shower" clean smell. The bar lathers up so well and it leaves your skin feeling luxurious. It's a nice change of pace from my super girly smelling fruity shower gels so I think my husband will probably use this too. Of course, now I need a soap dish. :) Cost: $3.59

Good Bacteria

What do probiotics do?

Did you know that there are 20 times more bacteria than cells in your body? In fact, at any one time, you have more bacteria in your body than the total number of people who have ever lived on the planet. So the next time you step on the bathroom scale, you need to remember that 1 pound of that weight is not you at all, but the billions of bugs that live in your gut. This may sound alarming, but many of these organisms are crucial to good health.

A healthy lower intestine should contain at least 85% friendly bacteria to prevent the over colonization of disease causing micro-organisms like E. coli and salmonella. Our colon can maintain its health with 15% unfriendly bacteria, if the body contains at least 85% probiotic friendly bacteria. Most people have this percentage reversed.

The word "Probiotic" simply means “for life” which explains why these nutrients are so important. But if you want the proper scientific definition of a Probiotic here it is:

“A live microbial feed supplement, which beneficially affects the host by improving its intestinal microbial balance”

New research is establishing how important the supplementation of probiotics can be for a variety of conditions. Probiotics enhance the immune system by favorably altering the gut micro-ecology and preventing unfriendly organisms from gaining a foothold in the body. They prevent the overgrowth of yeast and fungus and produce substances that can lower cholesterol.

Probiotics are widely recommended for the treatment of Candida - a fungal infection - because they establish large, healthy populations of friendly bacteria that compete with the Candida that is trying to take up residence in the intestine. Probiotics are also essential in the treatment and prevention of thrush, vaginal yeast infections, and athlete's foot. Good health depends fundamentally upon the more than 400 types of friendly, symbiotic bacteria that inhabit the digestive tract.

Why Do We Need Probiotics?

Two of the most damaging substances to the delicate intestinal flora balance are chlorine and sodium flouride, present in most public water, and thus also present in most beverages which one gets at restaurants. The drinking of alcoholic beverages also contributes to the destruction of the intestinal flora. Medical antibiotics, birth control pills and many other allopathic drugs cause damage to the intestinal flora and to the tissue in the intestinal wall.

Poor eating habits, chlorinated drinking water, stress and disease and the use of antibiotics in food production as well as in medical treatments can wreak havoc in the gastrointestinal tract by destroying good bacteria and allowing undesirable bacteria to multiply. When the ratio of good bacteria to bad is lowered, problems begin to arise such as excessive gas, bloating, constipation, intestinal toxicity and poor absorption of nutrients.

While it's true that non-beneficial bacteria are naturally occurring in the intestinal tract, problems begin when their growth goes unchecked and probiotics play an especially important role in keeping in check the pathogenic bacteria that cause disease.

A good probiotic supplement will contain millions and millions of live bacteria to bolster and replenish levels of the health promoting good bugs in your digestive tract. Once there, these probiotic reinforcements join forces with the existing friendly bacteria to help inhibit the growth of more harmful microbes.

This, in turn, will help improved the digestion and absorption of your food and stimulate and support the immune system.

Here's a summary of what probiotics can do:

• Inhibit the growth of harmful bacteria that cause digestive stress
  
• Improve digestion of food and absorption of vitamins
• Stimulate the body’s natural defence mechanism - the immune system
  
• Help make vitamins needed by the body

Why are probiotics supplements necessary?

The answer is, that while it is true that certain foods - especially live yogurt, Japanese Miso, Tempeh and some cheeses have a probiotic action in the gut, you can never be sure what strain of bacteria you are eating or exactly how much is contained in these foods. And there is no way of knowing just how many of those replacement bacteria are going to survive and make it all the way through the acidic and bug-killing environment of the stomach to the colon.

There are other foods, such as bananas, garlic and onions, which can also help repopulate levels of the good bacteria in the intestine. But we do not yet know how many you need to eat for the best results and, you can only eat so much garlic in a day!

B-Complex Vitamins

Where B Vitamins Come From and Why They're Important

The B-complex vitamins are found in brewer's yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, leafy green vegetables and many other foods. Keep reading for more specifics about each of the B vitamins:

Thiamine (B1)

The B vitamin thiamine is essential for the metabolism of carbohydrates into the simple sugar glucose. The chemical process involves the combination of thiamine with pyruvic acid to form a coenzyme, a substance that, when combined with other substances, forms an enzyme. Enzymes are those all-important proteins that speed up chemical reactions in the body. Thiamine is also important for the proper functioning of the nervous system. In this instance, thiamine acts as a coenzyme in the production of the neurotransmitter (chemical messenger between nerve fibers) acetylcholine.

Thiamine deficiency is rare but often occurs in alcoholics, because alcohol interferes with the absorption of thiamine through the intestines. There are several health problems associated with a deficiency of thiamine. The first is beriberi, a disease that is characterized by anemia, paralysis, muscular atrophy and weakness, and spasms in the muscles of the legs. Other disorders caused by thiamine deficiency include Wernicke's encephelopathy, which causes lack of coordination, and Korsakoff's psychosis, which affects short-term memory. The mouth can also be affected by thiamine deficiency, increasing the sensitivity of the teeth, cheeks and gums, as well as "cracks" in the lips. Fortunately, these conditions can be reversed with the addition of the vitamin.

Thiamine is found in whole-grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries, yeast, the germ and husks of grains and nuts. Mega-doses (very high doses) of thiamine have not been associated with adverse health effects, and excess of the water-soluble vitamin is excreted.

Riboflavin (B2)

Riboflavin is important in the breakdown of carbohydrates, fats and proteins, and, like thiamine, it acts as a coenzyme in the process. It is also significant in the maintenance of the skin and mucous membranes, the cornea of the eye and for nerve sheaths. Riboflavin also acts as a coenzyme for oxidation-reduction reactions throughout the body. Oxidation reduction reactions involve the addition of either oxygen or hydrogen to a substance. One important consequence of this process is when it acts to inhibit chemical reactions with oxygen or highly reactive free radicals. These oxidation reactions can cause damage to our cells.

A deficiency of riboflavin can cause skin disorders (seborrheic dermatitis) and inflammation of the soft tissue lining around the mouth and nose, anemia, and can cause the eyes to be light-sensitive. In the mouth, angular cheilosis can develop. This is a painful condition where lesions develop at the corners of your lips, and glossitis (inflammation of the tongue) can also occur.

Riboflavin is found in whole-grain products, milk, meat, eggs, cheese and peas. As a water-soluble vitamin, any excess is excreted, although small amounts are stored in the liver and kidney.

Niacin (B3)

Niacin, also known as nicotinic acid and nicotinamide, is needed for the metabolism of food, the maintenance of healthy skin, nerves and the gastrointestinal tract. Niacin is also used in those all-important oxidation reduction reactions. A deficiency of niacin causes the disease, pellagra. In the past, this disease was often associated with the very poor and was also a major cause of mental illness. The symptoms of pellagra are sometimes referred to as the "three D's" -- diarrhea, dermatitis and dementia -- ultimately resulting in a fourth "D", death. The mouth is also affected by pe llagra, which can cause the inside of the cheeks and tongue to become red and painful. Fortunately, high doses of niacin (150-300 mg.) can reverse the effects of this disease.

Niacin is found in protein-rich food such as meats, fish, brewer's yeast, milk, eggs, legumes, potatoes and peanuts. Niacin can also be prescribed in higher doses as a drug to help lower cholesterol (see How Cholesterol Works), but can cause side effects. The main side effects of high doses of niacin include flushing of the skin (due to dilating blood vessels), itching, headaches, cramps, nausea and skin eruptions.

Pyridoxine (B6)

Pyridoxine, also known as pyridoxal phosphate and pyridoxamine, is needed (like some of the other B vitamins) for the breakdown of carbohydrates, proteins and fats. Pyridoxine is also used in the production of red blood cells, as well as in the biochemical reactions involved in the metabolism of amino acids (the building blocks of protein). Due to the abundance of pyridoxine in many foods, a deficiency is rare except in alcoholics, where it is often present. A pyridoxine deficiency causes skin disorders (similar to symptoms brought on by riboflavin and niacin deficiencies), neuropathy (abnormal nervous system), confusion, poor coordination and insomnia. Oral signs of pyridoxine deficiency include inflammation of the edges of the lips, tongue and the rest of the mouth. High doses of pyridoxine are sometimes touted as a remedy for premenstrual syndrome, but research has not supported this assertion. Mega-doses of pyridoxine can cause nerve damage.

Pyridoxine is found in many foods, including liver, organ meats, brown rice, fish, butter, wheat germ, whole grain cereals, soybeans and many others.

Cyanocobalamin (B12)

Vitamin B12 is necessary for processing carbohydrates, proteins and fats and to help make all of the blood cells in our bodies. Vitamin B12 is also required for maintenance of our nerve sheaths. Vitamin B12 acts as a coenzyme in the synthesis and repair of DNA.

Vitamin B12 cannot be absorbed or used by the body until it is combined with a mucoprotein made in the stomach and called intrinsic factor. Once the B12 becomes bound to the intrinsic factor, it is able to pass into the small intestine to be absorbed and used by the body. Vitamin B12 deficiency is sometimes seen in strict vegetarians who do not take vitamin supplements, and those who have an inability to absorb the vitamin (usually from a failure to produce intrinsic factor). Although enough B12 is stored in the liver to sustain a person for many years, a deficiency will cause a disorder known as pernicious anemia. Pernicious anemia causes weakness, numbness of the extremities, pallor, fever and other symptoms. Mouth irritation and brain damage are also common consequences of B12 deficiency. However, these very serious effects can be reversed by vitamin B12 shots. Shots are needed because the deficiency is often caused by an inability to absorb the vitamin when taken orally. As we age, our stomachs have an increasingly difficult time producing intrinsic factor. Many doctors recommend that people over 60 have their vitamin B12 levels checked, to see if a B12 shot is needed.

Vitamin B12 is not found in any plant food sources and is produced almost solely by bacteria, such as streptomyces griseus. Rich sources of B12 include liver, meat, egg yolk, poultry and milk.

Folic acid (B9)

Folic acid, also known as folacin and pteroylglutamic acid, is one of the B-complex vitamins that interacts with vitamin B12 for the synthesis of DNA, which is important for all cells in the body. Folic acid, in combination with vitamin B12 and vitamin C), is necessary for the breakdown of proteins and the formation of hemoglobin, a compound in red blood cells that transports oxygen and carbon dioxide. Folic acid is also essential to virtually all biochemical reactions that use a one-carbon transfer and is produced by bacteria in the stomach and intestines.

A deficiency of folic acid causes anemia, poor growth, and irritation of the mouth -- all of which are similar to symptoms suffered by those with B12 deficiency. Folic acid is present in nearly all natural foods but can be damaged, or weakened, during cooking. Deficiencies are found mainly in alcoholics, the malnourished, the poor, the elderly and those who are unable to absorb food due to certain diseases (topical sprue, gluten enteropathy).

Folic acid is found in yeast, liver, green vegetables, whole grain cereals and many other foods. The need for folic acid increases during pregnancy, due to high requirements of the vitamin from the fetus. Doctors often suggest a 300 mcg. daily supplement for pregnant women. Many nutritional requirements change during pregnancy, and vitamins are no exception. All of the B vitamins, especially folic acid, should be slightly increased during pregnancy and lactation (breast milk production). The daily intake of folic acid should be increased from 180 mcg. to 400 mcg. during pregnancy and from 180 mcg. to 280 mcg. during lactation.

Mega-doses of folic acid can produce convulsions, interfere with the anticonvulsant medication used by epileptics, and disrupt zinc absorption.

Pantothenic acid and biotin

Pantothenic acid is used in the breakdown of carbohydrates, lipids and some amino acids. It is also used for the synthesis of coenzyme A for biochemical reactions in the body. Biotin functions as a coenzyme in carboxylation reactions (-COOH), which are also useful in many of the body's functions. (Pantothenic acid, biotin and folic acid are often used in tandem by the body.) Bacteria in our intestines produce both pantothenic acid and biotin. There is no known disorder associated with pantothenic acid deficiency. The vitamin is found in abundance in meats, legumes and whole-grain cereals. Mega-doses of pantothenic acid can cause diarrhea.

A deficiency of biotin is rare but can cause a skin disorder called scaly dermatitis. Biotin deficiency may be found in individuals who eat large quantities of egg whites. These contain the substance avidin, which "ties up" the body's biotin. Biotin is found in beef liver, egg yolk, brewer's yeast, peanuts, cauliflower and mushrooms.

The Best Thing Since Sliced Bread...

Is Trader Joe's Frozen French Toast. You wouldn't think that frozen french toast would be all that great, but considering I don't have to break out the milk, eggs, and vanilla and then fry it up, it's pretty darn good. It's made from whole grain bread, has some protein (from the eggs), and it's crunchy outside but yet soft inside after being in the toaster oven for only 10 minutes.

We like it with some warmed blueberries (Trader Joe's Organic Wild Blueberries) over it and a little sprinkling of powdered sugar. My kids think this is a treat. But, it has good antioxidants from the berries and the sugar is negligible. It makes it look pretty though. :)

I'm amazed that TJ's continues to produce products that are so cheap yet so good and good for you. You'd be hard pressed to find any products from General Mills, Kraft, or any other big name food manufacturer on my shelf. Why buy that stuff when you can get better stuff at a better price? Sure, it's not conveniently located but we love going to The Forum so it's a good excuse to go shopping as well.

If you haven't been, go. Oh, and if you BYOB (bring your own bag) which you can buy there for .99 each, you can enter a drawing to win a $20 gift card which is held weekly.

Pomegranate

If you're going to have a martini, at least make it a pomegranate one. This fall fruit has higher antioxidant activity than red wine and green tea, which may be why a number of studies show it may prevent skin cancer and kill breast and prostate cancer cells. It also helps:

Fight Alzheimer's disease
Researchers at Loma Linda University found that mice who drank pomegranate juice experienced 50% less brain degeneration than animals that consumed only sugar water. The pomegranate drinkers also did better in mazes and tests as they aged.

Guard your arteries
A group of diabetics who drank about 2 ounces of pomegranate juice a day for 3 months kept their bodies from absorbing bad cholesterol into their immune system cells (a major contributing factor to hardened arteries), discovered Israeli researchers.

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Kiwifruit

Don't judge this fruit by its cover: Under that bristly brown peel you'll find a bright green star bursting with antioxidants and full of fiber. Kiwifruit works to:

Protect against free radical damage

A study from Rutgers University compared the 27 most popular fruits and determined that kiwifruit was the most nutritionally dense. Plus, it makes the short list of fruits with substantial amounts of vitamin E, and contains more vision-saving lutein than any other fruit or vegetable, except for corn.

Lower blood-clot risk

In a 2004 study from the University of Oslo in Norway, participants who ate two or three kiwis for 28 days significantly reduced their potential to form a clot. They also got a bonus benefit: Their triglycerides, a blood fat linked to heart attack, dropped by 15%.

Barley

When some whole grains, such as wheat and oats, are processed, they lose their fiber content. Not so with barley, which is full of soluble beta-glucan fiber in its whole kernel or refined flour form. Studies show this particular fiber may:

Knock down bad cholesterol--by as much as 17.4%, according to USDA research.

A 2004 study found that adults with moderately high cholesterol levels who went on a low-fat American Heart Association diet began to see an improvement only when barley was added to the menu.

Decrease blood sugar and insulin levels

That makes barley a better choice for people with type 2 diabetes, says a 2005 Agricultural Research Services study.

Snack or Delicious Facial Treatment?

What a delectable (and cheap) way to rid your face of some of those unwanted dead skin cells that are preventing your face from glowing with radiance!Strawberry Lemon Peel

Ingredients:
1 buff puff
6 wild strawberries (or other grainy fruit such as kiwi)
1 liter sparkling water
1 6 oz. serving of plain, natural yogurt
¼ of a lemon

Directions:
Stand in a sunny window for 30 seconds to warm the skin. Gently crush strawberries onto buff puff and, after testing on a small area of your arm, massage into the face for 30 seconds (microdermabrasion).

Rinse liberally with sparkling water. Mix the yogurt and lemon juice and slap a thick layer onto face for five minutes (fruit acid peel). Rinse with warm tap water and apply a gentle moisturizer.

Beauty is served.

Ingredients available at your local supermarket.

Cranberries

This born-and-bred American berry is among the top 10 antioxidant-rich foods, making it a potent cancer protector. You know it helps treat urinary tract infection, and perhaps you heard it prevents gum disease, too, but did you know that these beneficial berries may:

Eradicate E. coli

Compounds in the juice can actually alter antibiotic-resistant strains, making it impossible for the harmful bacteria to trigger an infection. A small pilot study from Harvard Medical School and Rutgers University found that eating about 1/3 cup of dried cranberries yielded the same effect.

Help prevent strokes

Research on pigs with a genetic predisposition to atherosclerosis--narrow, hardened arteries that may lead to heart attack and stroke--found that those fed dried cranberries or juice every day had healthier, more flexible blood vessels.

The Protective Benefits of Broccoli Sprouts

Broccoli Sprouts Contain Sulforaphane...

Sulforaphane is a naturally occurring phytochemical that enhances the cancer-protective capacity of animal cells. According to studies by Dr. Paul Talalay and his colleagues at Johns Hopkins University School of Medicine, sulforaphane induces Phase 2 (detoxification) enzymes. These are the enzymes which deactivate carcinogens and free radicals, thus enhancing the body's own defense system against cancer-causing chemicals.

In animal studies, administration of sulforaphane blocked tumor development, reducing incidence, multiplicity, and size of carcinogen-induced mammary tumors. (see Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens)

In general, Brassica family plants such as broccoli are rich in sulforaphane in its glucosinolate precursor form. However, the evidence suggests that broccoli must be eaten in large quantities to substantially reduce the risk of cancer. In addition, supermarket broccoli varies considerably in sulforaphane content, whereas certain varieties of young broccoli sprouts, grown under standardized conditions, contain large and highly uniform quantities of the compound.

Talalay and his colleagues identified the specific varieties of three-day-old broccoli sprouts containing 20 times the concentration of sulforaphane glucosinolate found in mature broccoli.

More importantly, small quantities of broccoli sprout extracts reduced the incidence and size of mammary tumors in animals. Clinical studies are underway to further explore the effects of broccoli sprouts on protective biomarkers against human cancer.

The Bottom Line

Chemoprotection has great promise as a way to use the diet to reduce the risk of some cancers. Chemoprotection can be accomplished by activating the body's Phase 2 "defense" enzymes. Cruciferous plants, such as broccoli, contain a natural precursor, sulforaphane glucosinolate (SGS), which is readily converted to sulforaphane. Sulforaphane acts by raising the activity of these enzymes. Research into the chemoprotective powers of sulforaphane is promising and exciting. While more research is needed, supplementing a healthy diet rich in fruits and vegetables may help maintain the body's natural defenses.

According to the website, www.broccosprouts.com, these powerful little plants can be found at both Kroger and Wal-Mart Supercenters.

And...we're back: Top Foods Countdown

Sorry guys, my new job is getting in the way of my blog. :)

After a quick business trip down to Orlando, I'm now back and have lots of helpful information to share. The good thing about sitting in an airport is that I get to read more than I normally do. And, what I learned gives even more meaning to the saying, "You are what you eat."

There are six foods that you need to be eating NOW:

1) Pomegranate
2) Kiwi
3) Barley
4) Cranberries
5) Broccoli Sprouts
6) Kefir

Over the next few days, we'll be posting the reasons WHY you need to be eating these foods. Let's start with Kefir.

First off, many of you reading this may be wondering what Kefir is.

Kefir is a cultured milk drink, and it scores big in calcium — one 8-ounce serving contains 30 percent of the recommended daily intake — and contains more beneficial bacteria than yogurt.

Kefir can reduce food allergies. In a targeted agricultural research, baby mice fed kefir had a threefold reduction in the amount of an antibody linked to food allergies.

More impressively, Kefir can reduce the risk of breast cancer. Women age 50 and older who consumed fermented milk products had a lower risk than those who ate little or none. There have been several studies on this in Italy and the Netherlands and while the studies were small, the evidence seems to suggest that drinking Kefir certainly couldn't hurt. You still need to be exercising and eating well.

With Kefir, you can avoid triggering lactose intolerance. It contains lactase, the enzyme that people with lactose intolerance are missing according to researchers at Ohio State University.

How to drink Kefir? We're big fans of the flavored Kefir but because of the sugar content (over 22g per serving), we've backed off of it and opted for the PLAIN Kefir mixed with some fresh fruit. Kefir can be found in Publix in the same case as the organic milk. Lifeway is a popular brand. Trader Joe's also has their own brand which is very good and much cheaper.

We use it to make smoothies. It's basically like liquid yogurt so it gives the smoothie some substance and makes it very healthy. We like to add a scoop (or two) of protein powder, a banana, some Açaí, and fresh or frozen berries such as blueberries or strawberries. And, speaking of Açaí even though it's not on the list above, it should probably be added because:

Açaí pulp contains:

• A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
• A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and digestive health.
• An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle contraction and regeneration.

The fatty acid content in açaí resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is particularly important because high insulin levels create an inflammatory state, and we know, inflammation causes aging.

Look for Sambazon Açaí in the frozen fruit case in Whole Foods.

Stevia: How Sweet It Is...

Rehab is the new black. Unfortunately for sugar addicts, there is no 12-Step Program. We have to seek out ways to trick our body into thinking we've had the sweet stuff.

However, we just can't get past the fact that Nutrasweet (Equal) and Sucralose (Splenda) are made in a lab somewhere and may have side effects that we don't yet know about. What to do?

"Stevia is an all natural herbal product that grows as a small green shrub
in its native environment of Paraguay. It has zero calories and a great
taste."

That's right from the back of the box. Here's the real deal: Stevia IS a good alternative but it ain't perfect. Sugar gives our coffee that added texture which Stevia does not. But, when you consider what sugar does to your body (look for future posts on the ill effects of sugar), it's worth acquiring the taste for this natural alternative. It also contains inulin fiber (FOS)--a premium-grade, soluble fiber that is found in chicory, fruits, and vegetables. Inulin fiber helps nourish the friendly bacteria in the intestines.

http://www.stevia.com/ for more information.

Exercise Cuts Breast Cancer Risk by One Third

As much as I hate exercise, I hate the thought of ever getting cancer even more.

In this article just published back in February which cited the research conducted by the Archives of Internal Medicine,

"Women who exercise regularly can cut their risk of breast cancer by a third, say
researchers.
Those who swim, jog or do aerobic sports for more than five
hours a week have a lower risk, they found. "

It sounds like a lot but when you look at the benefits, it's hard not to do it. So, now we're also off to the gym. Treadmill anyone?

Hairy Legs Are Okay...

IF you are on your way to get a pedicure. Since we are going to get our mani/pedi this morning, I thought it would be appropriate to remind everyone of this important tip.

In this 2005 article posted on WSB-TV's website, an Emory microbiologist discusses how easy it is for a pathogen to attack the skin through a small opening such as a shaving nick. Since you can never be completely sure how well a tub was cleaned after the last client, it's important to do your part to protect yourself.

If the hair on your legs resembles a deciduous forest and you couldn't possibly be seen like that, go ahead and shave but wait at least 24 hours before going to the nail salon.

Granted, I'm a huge germaphobe (ever notice the Purell hanging off my key chain?), but this goes beyond that. And, why take such an avoidable risk?

Off to get my hooves polished...

Look for SLS-Free Products!

Sodium Lauryl Sulfate or Sodium Laureth Sulfate are ingredients used in shampoos, soaps, and toothpastes as a foaming agent. Why? It's cheap and helps distribute the product. BUT, SLS is also an irritant and best avoided if you have sensitive skin or don't wish to dry out your skin and hair.

Wikipedia states:

"Products containing these substances can affect those prone to eczema and other irritants. These substances provide a foaming quality to the product, allowing for better distribution of the product while washing hair or skin and while brushing teeth. When rinsed off, the product will have cleaned the area but will have taken moisture from the top layers of skin. In people with sensitive skin (prone to dermatitis, acne, eczema, psoriasis and chemical sensitivity), the drying property of these type of detergents can cause flare-ups of skin conditions or may worsen existing conditions."

The FDA encourages manufacturers to remove these ingredients but currently, it is not required by law.

If you are looking for a good SLS-free Shampoo and Conditioner, we LOVE the Trader Joe's Nourish Spa Brand. For $2.50 a bottle, it's the best Shampoo/Conditioner combo we've come across. It has other great ingredients such as sea kelp to "feed" your hair. And, it smells terrific!

Supplements 101

If you know us, you know what HUGE proponents of supplementation we are. No matter how great your diet is, you need to supplement. No one eats perfectly all the time!

The big thing to remember is that all supplements ARE NOT created equally. So, if you think you are saving money by purchasing the giant Costco-brand multivitamins, you are likely wasting your money. The key is something called bioavailability which refers to your body's ability to breakdown the vitamin or mineral and actually metabolize it. Many vitamins are so full of fillers and other gunk (even tar!) that it simply passes through your digestive tract untouched. Yuck!

Over the years, we've been our own guinea pigs for a myriad of supplements (GNC, health food store variety, Shaklee, generic) and we've done a TON of research on how the vitamins are processed and ultimately absorbed by the body. The conclusion that we've reached is that there are only two brands worth paying for: Metagenics (www.metagenics.com) and Pure Encapsulations (www.purecaps.com).

Both of these brands are ONLY available through a health care professional such as a doctor or nurse. Why? Because supplementation is a tricky thing. You may not need 16,000% of the RDA for B-Complex. But, then again, you might.

After the birth of her daughter, Stephanie was experiencing fatigue, poor memory, acne, muscle pain, and headaches. When her labwork showed a B vitamin deficiency, her doctor (Dr. Marion Owen of Northside Urgent Care and Family Medicine), put her on a massive dose of B Vitamins (Glycogenics by Metagenics). Within one week, her energy was better, her acne began to disappear, and her overall mood improved. Because B Vitamins are water soluble, you really can't overdose on them. Your body will take what it needs and excrete the rest. MOST women need to be taking B Vitamins. But, having comprehensive labwork can determine where you are most deficient.

No matter who you are, everyone should be taking the following:

Multivitamins
EPA/DHA (fish oil with Omega-3)
B Complex (often called the "Get Happy" Vitamins...helps with energy and stress response)

Women need to be taking at least 1,200 mg per day of Calcium. Iron may also be helpful (See Optiferrin from Pure Encapsulations) since many women are on the low end of normal for iron stores.

If you have other health problems (arthritis, allergies, irritable bowel syndrome, etc), Pure Encapsulations' website is a great resource for helping you determine what might be helpful for your particular situation. You should still consult a qualified health professional before beginning any supplementation program.

The thing about supplementation is that no matter what ups and downs you go through in your diet, you are providing your body with a ready supply of necessary nutrients in a convenient tablet form. Your cells "self-serve" and take what they need. What they don't, your body eliminates. Making sure your body has what it needs to properly function every day will ensure that you feel your best.

For more specific questions about vitamins and general supplementation, email Sandra at sandrawhitern@yahoo.com

Here's to your health!

Got Product Buildup?

Don't spend your money on expensive "clarifying" shampoos! They can be too harsh for the task at hand and leave your hair dry and brittle.

Next time your hair is feeling weighed down by all the mousse, gel, or spray, try using a little baking soda mixed with water. That's it!

Baking Soda Clarifying Treatment

1 TBSP baking soda
1-2 cups of warm water

Allow soda to dissolve completely. Double the recipe for longer hair. DO NOT be tempted to use more baking soda as this will leave your hair hard and brittle. Allow the mixture to sit on your hair about one minute and then rinse out.

1. Shampoo and rinse well.
2. Clarify with baking soda; leave 1 min; rinse well.
3. Condition.

Use as often as needed but no more than once per week.

March is National Nutrition Month!

Research increasingly validates the connections between nutrition and health and the types and amounts of food we eat. Science also helps us understand the impact of nutrition on the likelihood of developing certain diseases as well as the likelihood of maintaining good health and increasing longevity. For example, we know that both dietary excesses and deficiencies are linked to certain diseases. Obesity and high fat diets are established risk factors for the development of coronary heart disease, many types of cancers, ischemic stroke and type 2 diabetes. In fact, these four conditions alone account for approximately 85% of all deaths in the United States.

On the other hand, nutrient deficiencies in our modern diets have also been connected to numerous health conditions. For example, we know that suboptimal intakes of calcium and vitamin D can lead to osteoporosis and inadequate intakes of folic acid at conception and during pregnancy can increase a women’s risk of having a baby with a serious birth defect. Yet many Americans fail to consume the recommended servings of fresh fruits, vegetables, whole grains, and low fat dairy products to meet their nutritional needs. Many of us rely on fast and convenience foods that are highly refined and often low in vitamin and mineral content. And to make matters worse, as we age we tend to absorb nutrients from food less efficiently. So in honor of National Nutrition Month, vow to improve your nutrition, which in turn will help reduce your risk of disease and promote lifelong health and well-being. Commit to making smarter food choices, achieving or maintaining a healthy weight, and taking appropriate dietary supplements to fill in nutritional gaps, address your specific health needs or assist you in weight management.

Let’s start with making smarter food choices. Unless you’re a farmer or rancher growing, raising and harvesting your own food, chances are you’re like most Americans and find it a challenge to get back to basics and do some home cooking. Finding the time these days to make it to the grocery store to shop for healthy food choices may be difficult. And even if you do make it to the store, taking the time needed to rummage through the aisles and select the smartest food choices from over 40,000 items you’ll find there can be overwhelming. So, to help make your next trip through the grocery store a little bit easier, here are some basic supermarket survival tips:

• Most grocery stores are arranged in about the same way, with the freshest foods placed around the perimeter, or the “square," of the store. That’s where you’ll find the fresh produce, low fat dairy foods, lean meat (poultry, fish, etc.), and whole grain breads—and that’s where you should start.

• Make your first stop in the produce section, where you can choose fresh fruits and vegetables that are low in calories, high in fiber, and abundant in vitamins and minerals. Dark green and deep orange-yellow fruits and vegetables are better choices than pale colored produce. Take advantage of buying organic produce, if you can (less pesticide exposure).

• Next is a visit to the dairy section. Choose nonfat or 1% fat products, which are a great source of quality protein, calcium, and vitamin D without too many calories. If you are a soy milk drinker, you will probably find the ready-to-drink, refrigerated soy milk there, too. Look for a low-fat version.

• On to the meat section, where you should look for lean, protein-rich foods such as skinless chicken or turkey breast meat, fresh fish, extra-lean beef, and extra-lean ground turkey made from white meat. Diets higher in protein may aid in weight loss because studies suggest that protein helps control hunger.

• Then follow your nose to the bakery section. Skip the unhealthy stuff like
muffins, donuts, and scones, and look for whole grain breads that are high in fiber and low in fat, such as 100% whole wheat bread, pitas, and tortillas.

• Once you’ve shopped the square, make a brief trip to the inner aisles to
grab some brown rice and whole grain cereal.

Next, if you’re like 65% of Americans, overweight or obese, now is the time to achieve a healthy weight that’s right for you. And the good news is that you don’t have to lose a lot of weight to reduce your risk for disease and improve your health. A modest weight loss of 5-10% in body weight (10 lbs. for example) can significantly reduce your risk of developing type 2 diabetes and coronary heart disease and can also help lower blood pressure and cholesterol levels. Achieving a healthy weight starts by watching your caloric intake and the best way is to make modest decreases in the amount of food you eat each day combined with a significant boost in your level of physical activity. Commit to a comprehensive weight management program, designed to help your body preserve lean muscle which is essential to weight management success. Preserving lean muscle while you lose weight from fat helps preserve your metabolic rate or your ability to burn calories.

And while you’re making those smarter food choices and achieving a healthy weight, remember to make wise supplement choices a part of your daily routine. Despite our best efforts to eat healthier, it never hurts to get some nutrition insurance with a balanced multivitamin/mineral supplement. Supplemental calcium, vitamin D, and the antioxidant vitamins C and E should also be considered. In fact most of us fall short in getting the recommended amount of calcium each day, so taking at least 1,000 mg of supplemental calcium each day is a smart choice, especially for women who are at higher risk of developing osteoporosis.

Adding in other supplemental nutrients that are supported by strong scientific evidence for their potential health benefits is also highly recommended. For example, the research supporting the health benefits of omega 3 fatty acids continues to grow by leaps and bounds. Increasing one’s intake of the omega 3 fatty acids, EPA and DHA, has been associated with a reduced risk of coronary heart disease and significant improvements in various inflammatory disorders. Higher intakes of EPA and DHA also help to retain normal blood pressure and cholesterol levels. Although omega 3 fatty acid rich fish is a great way to get omega 3 fatty acids, many people are concerned today about heavy metal and PCB contamination in fish. Therefore, one of the best and safest ways to get your omega 3s is to choose a highly purified omega 3 fatty acid rich fish oil supplement each and every day.

Certainly, the old adage from our mothers and grandmothers continues to be valid: “we are what we eat.” So again, make a special effort on behalf of National Nutrition Month to improve “what you are” by eating plenty of fresh vegetables, fruits, lean protein and whole grains. Achieve a healthy weight by cutting your portion sizes, boosting your physical activity and following a weight management program designed to help you preserve lean muscle, and be sure to include a wise array of appropriate dietary supplements to fill in your nutrition gaps, address specific health needs and assist in your weight management efforts.

Here’s to being the best you can be!

Americans Still Refusing to Eat Their Veggies!

In this alarming AP story posted on MSNBC, Americans are still falling waaaaay short of recommended guidelines for consumption of fruits and vegetables.

Most people are looking for convenience according to Susan Krause, a clinical dietician at Hackensack University.

Our theory is that most Americans are still heavily influenced by advertising and most advertising consists of fabricated foods, NOT simple fruits and vegetables. It's too bad really because there is nothing more convenient than an apple, a handful of grapes, or a banana. Or throw some baby carrots and celery in a bag and you've had two servings of vegetables!

With diet-related illness such as diabetes and other inflammatory diseases on the rise, what people eat could directly influence their potential for contracting or avoiding things such as cancer, for example.

Remember, genetics loads the gun but environment pulls the trigger.

Eat your veggies!

Welcome to Our Blog!

If you are ever around my mom or me, we'll give you more free advice in 10 minutes than you probably want or need. Most of it is health related and our friends are always telling us how we need to start a blog to document all of this "helpful" knowledge that we have soaked up like a sponge throughout the years.

Okay, so fine...we're doing it! Now we can just point you to our blog instead of talking your ear off. I wonder what we'll talk about now?