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?