Saturday, December 23, 2017

A Better Sleep

Insomnia is one of the fastest routes to misery, and unfortunately, it's a route most of us detour onto from time to time. About half of all adults suffer from periodic bouts of insomnia, and about a quarter report difficulty falling or staying asleep every night. Insomnia can sometimes indicate an underlying medical condition, so talk to your doctor if your insomnia is chronic and home remedies have failed. Still looking to get some shut-eye? Try these verified and highly effective home remedies.

1. Try a Safer Sleep Aid

Sleeping pills might help you drift into blissful repose, but they can also wreak havoc on your health. These pills are potentially addictive, unsafe to use with alcohol, and not well-studied for long-term use.  If you're tempted to use a pill, try something a bit safer. Antihistamines such as Benadryl can make some people sleepy, as can anti-motion sickness drugs such as Dramamine. These drugs aren't a good idea as a nightly thing, but for occasional difficulty sleeping, they're safer than many prescription sleep aids.

2. Experiment With Supplements

Supplements won't work overnight so you have to be willing to stick with them for a month or longer. But if you're willing to experiment, check out one of these supplements, each of which has been shown to improve sleep quality and fight insomnia:

Melatonin, Valerian root, Chamomile tea

In some cases a multivitamin may also help, particularly if you have an underlying health issue.

***Check with your doctor for any potential medication interactions.

3. Practice Better Sleep Hygiene

Sleep hygiene refers to the conditions under which you sleep. Sleep is a habit, which means you need to practice good habits if you want to combat insomnia. Try the following:

*Go to bed at the same time each night, and get up at the same time each day.

*Keep the temperature in your bedroom about five degrees lower than the rest of your house.

*Replace your pillows every six months.

*Use your bed only for sleep. (ie. not for Netflix or reading!)

4. Start Exercising

Exercising right before bed is a recipe for a night of tossing and turning. But daily exercise has been shown time and again to improve sleep quality. Aim for at least 150 minutes of aerobic exercise per week, but be sure to limit your exercise to the morning and early afternoon.

5. Meditate

When in doubt, meditate. Meditation can actually change the structure and chemistry of your brain, and over time can relax even the most anxious of minds. Meditation doesn't have to be hard. In fact, you can do it right now. Simply count your breaths, focus on a calming scene, and consciously work to quiet your mind. It can take some practice, but mastering the art of meditation often works wonders where other strategies have failed. 

Check out my Metagenics Supplements page for the best quality supplements!

Monday, December 18, 2017

Natural Flu-Fighter Tea

Natural Flu-Fighter Tea

Flu and colds come upon us with no mercy. As both illnesses are a result of viruses rather than bacteria, it is difficult for your family doctor to give proper recommendations.

Antibiotics are not going to help a viral infection and although the flu shot may help some individuals, it definitely is not the answer to preventing the flu, as there are so many variants of the virus.  From a naturopathic perspective, it is important to boost your immune system health with herbs, nutrients, adequate fluid intake, proper rest and exercise. 

Here is a simple and inexpensive homemade recipe that is effective at treating colds and flu. It may seem old-fashioned, but there is science to explain each component of the tea.  

Flu-Fighter Tea -- Fill a pot with about 3-4 cups clean, filtered water, and add the following:  - Juice of 1 lemon - 2 thumb-sized pieces of fresh ginger root, sliced - 2-3 cloves of garlic, finely chopped - 1-2 tablespoons of  honey (or to taste)  Simmer for 10 minutes. Drink 3-4 cups per day when feeling symptoms of cold or flu approaching and continue drinking this every day until five days after symptoms have completely abated.  The lemon in the tea contains vitamin C to boost your immune system response, as well as flavonoids that stimulate liver and colon function. Ginger root improves circulation, and increases heat in the body allowing for enhanced elimination of toxins and pathogens. Garlic has proven anti-viral and anti-bacterial properties and stimulates the immune system. Honey, in addition to making the tea more palatable, has anti-bacterial properties. 

Pass this simple recipe on to your friends, family and colleagues. The more people we keep healthy, the less exposure there will be to pathogens in our environment.   All the best in health…Enjoy!

Be sure to visit me for all your supplements.
Science based supplements - to be a distributor,  one must be a licenced healthcare provider, like myself!

Sunday, December 17, 2017

Healthy Guide to Eating Out

Eating out can be a mental, emotional and social challenge when you are trying to be health-conscious and reduce your weight.

Of course, preparing your own meals is the ideal way to monitor the foods that are going into your body and ensuring that they are high-quality and health-promoting. But let’s be realistic – work-functions, anniversaries, birthdays or just plain hectic schedules can often lead us to eating out, whether it is a sit-down dinner or a quick takeout meal.

There are choices you can make while eating out that are healthier for you and that will keep you from straying from the path to achieving your weight goals. 

Here are some healthy tips to keep in mind while eating out:

 if you can, choose a restaurant that has some healthy options available

 order water or tea rather than soft drinks

 choose a healthier side dish or appetizer: salad or vegetables instead of fries or potatoes

 select baked, steamed, broiled or boiled rather than fried foods

 use portion control – if there are size options available, choose a smaller serving

 with rice dishes, see if there is an option to substitute brown rice for white rice

 opt for vinaigrettes or squeezed lemon rather than creamy dressings and dips

 stay away from processed and refined foods, additives, food coloring and artificial ingredients

 avoid breaded or coated foods

 make sure at least half of your meal includes vegetables and greens

 you don’t have to finish eating everything on your plate; you can always take your leftovers home to eat at another meal

 remember that dessert is not essential…opt for sliced fresh fruit or just order a tea if you are not yet ready to leave

It is always good to find out which restaurants have healthy selections or the flexibility to alter dishes so they are healthier.  This adds a new dimension to eating out, and can make it more enjoyable when you know that you aren’t jeopardizing your health goals.

Live Healthy!

Tuesday, October 17, 2017


Telemedicine is now Medicine

Tuesday, September 12, 2017

Eating for Energy

Eating for Energy

Healthy eating is the cornerstone to success at work, home, and in the gym. Your body needs energy to keep going, just as your car needs fuel to drive. The food you eat gives you that energy — the physical and mental stamina you need to make it through your day.

Energy comes from 3 nutrients: carbs, fat, and protein. After you eat, these nutrients are released into your bloodstream and converted to glucose, or blood sugar — the energy you need to power your body’s work. Energy you don’t use right away is stored as glycogen in your liver and muscles for quick release or as fat for possible use later.

Colorful Carbs

Fruits and vegetables contain complex carbs — your body’s preferred fuel source. If you don’t eat enough carbs, your muscles will feel chronically fatigued.

You need 45%-65% of your calories as carbs — which fits perfectly with a plan to eat 5-9 servings of fruits and vegetables a day.

Morning Energy Boost

After 8-12 hours without food, your body needs to replenish blood sugar levels — your brain needs a fresh supply of glucose. And sustained mental work requires a large turnover of glucose in the brain. It’s been shown that breakfast eaters are less tired as well as better able to concentrate and solve problems than those who skip breakfast. Perfect produce to round out your breakfast includes berries, peaches, bananas, and 100% vegetable or fruit juices.

Energy Equation

When you exercise, it takes 20 hours to fully restore depleted muscles. You’ll need carb-rich foods and drinks within the first 2 hours after exercise — the sooner the better — to help prevent fatigue and burnout. Fruits and juices are great recovery foods.

If you exercise for prolonged periods you probably know that what you eat before your session can affect performance. But did you know the type of carb can make a difference? Moderate and low glycemic index carbs enter the bloodstream slowly and are best eaten before exercise to keep you going longer. High glycemic index carbs enter the bloodstream quickly, and are best eaten during or after exercise.


When you sweat you lose potassium, sodium, and calcium — electrolytes that help you maintain normal water balance in your body. Except elite athletes, we tend to get enough sodium from daily food, but you probably need to replace the potassium you lose. The best way to do that is with vegetables and fruits — baked potatoes, bananas, orange juice, pineapple juice, and raisins are all good sources. Dairy products are the best means to replace the calcium, but turnip greens, dried figs, mustard greens, and okra also supply small amounts.


Wednesday, September 6, 2017

Selecting Fruits & Vegetables

Today’s grocery stores and neighborhood produce stands offer an attractive array of fruits and vegetables. Becoming produce savvy and learning to be selective will help you make good choices. Before long, practicing these tips will make the best choices easy.

Timing is Everything

Purchase your fruits and vegetables twice a week to assure you get the freshest available. Vegetables and fruits lose nutrients the longer they sit around — especially vitamins A and C. If something is on sale, ask the produce manager how long it’s been in the store. Sometimes fruits or vegetables are marked down because they’ve been unrefrigerated for several days or are damaged.

If you’re buying produce to eat today, buy ripe. For tomorrow or the next day, look for items that need just a little ripening. If you don’t plan to use them until later in the week, buy fruits and vegetables that aren’t yet ripe. (You can ripen fruit more quickly by putting it in a loosely closed paper bag at room temperature.)

Shopping Tips

Here are a few things to consider when you shop:

Choose bright-colored fruits and vegetables. The darker they are, the more nutrients they contain. A small, pale carrot, for example, will have less vitamin A than a mature, bright orange one.Avoid less than perfect produce. Bruised or wilted items have probably been mishandled or left around too long.Think small. Smaller fruit is often sweeter than larger pieces.Select berries and cherries yourself. Prewrapped packages don’t let you see any mold or bruises.Weigh the decision. Fruits and vegetables with high water content (citrus, pineapple, eggplant, squash, tomatoes, bell peppers) should feel heavy for their size.

Colorize Your Kitchen

Frozen and canned fruits and vegetables are always good to have on hand especially when there’s no time to stop by the market. Stock your kitchen with these colorful selections.

Frozen Stock

Peas, blueberries, raspberries, blackberries, broccoli, corn, spinach, and natural fruit bars.

Cupboard Color

Marinara sauce, tomato juice, dried fruit, sun-dried tomatoes, tomato paste, canned peaches, canned pineapple, apple sauce, and pumpkin.


Monday, August 28, 2017



Preparation 5 minutes

Serves 9-10 cookie balls    

These no-bake treats taste just like a chewy oatmeal raisin cookie but are naturally sweetened and full of only wholesome ingredients!

INGREDIENTS1 cup oats (I use old fashioned) 1/2 cup packed Medjool dates, pitted and chopped (about 5-6 large)1/2 cup raisins1 teaspoon vanilla extract1/2 teaspoon cinnamonpinch of salt1-3 tablespoons water, as needed (see notes)


Add all of the ingredients into your food processor. Pulse, stopping to scrape down the sides as needed, until everything is well combined. Add extra water as needed to get the mixture to come together (see notes, below).Wet hands and roll mixture into golf ball-sized cookie balls. Enjoy!


I usually need 2-3 tablespoons of water to get the mixture to come together. It will depend on how dry your dates are. Add a bit at a time and wait till the mixture sticks to itself so you can roll it into balls.
It also helps to wet your palms with a little bit of water before rolling these up.
Store extra cookie balls in an airtight container in the refrigerator for up to 5 days.


Nutrition FactsServing SizeAmount Per Serving As ServedCalories 

128kcalCalories from fat 11% Daily ValueTotal Fat 1gSaturated Fat 0g Cholesterol 0 Carbohydrate 27g Dietary Fiber 3g Sugars 13g Protein 3g

Sunday, August 6, 2017

Curb Your Sweet Tooth!

Got a late-night sugar craving that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think 'fruit first,'" says Jackie Newgent, RD, author of The Big Green Cookbook. So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you're still on the right, healthy track.

Stock Up On These!!

While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place Newgent's top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). "Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream," says Newgent. Talk about a multitasker!

Wednesday, April 26, 2017

Misconceptions Lead to Nutrient Deficiencies for Many

Think you're eating well? Misconceptions lead to nutrient deficiencies for many!

(BPT) - The good news? Americans think they are eating well; in fact, 60 percent say they eat a very healthy diet. The not-so-good news? Perception and reality may not be aligned.

Only 6 percent of Americans report eating five or more servings of fruits and vegetables per day, reveals recent research from supplement maker MegaFood. The discrepancy leaves a huge nutritional gap to fill.

The survey results highlight another knowledge gap between Americans and healthy eating - you can eat plenty of healthy foods, and still not get the recommended daily allowances of key nutrients.

For example, 52 percent of survey respondents say they think they get enough vitamin B6 in their diets. B6 is found in foods like bananas and avocados, plays an important role in producing fuel and energy, and is critical for optimal function of the brain, nervous and immune systems. However, the Centers for Disease Control and Prevention (CDC) say 30 million Americans are deficient in vitamin B6.

Multiple studies have shown many Americans don't get the recommended amounts of needed nutrients every day, yet two-thirds believe they can get all the required nutrients by eating a healthy diet, according to the MegaFood survey. As a result, the belief they don't need a multivitamin is the top reason two in five people don't take one.

"My experience consistently shows me that a large number of Americans live high-carb, high-sugar, caffeine-overloaded, stressed-out, no-exercise lives," says Dr. Tieraona Low Dog, an internationally recognized expert in the fields of integrative medicine, herbal medicine and dietary supplementation, and author of National Geographic's "Fortify Your Life: Your Guide to Vitamins, Minerals, and More." "We may have good intentions when it comes to eating well, but the truth is that many of us fall short of an ideal diet - and even when we do our best to eat well, it is extremely difficult to get all the nutrients we need on a regular basis with diet alone."

What you can do

It is possible to take steps to improve nutrition. Dr. Low Dog offers these tips:

* Know the nutrients you should be getting and the recommended daily amount for each. The National Institutes of Health provide online tables for recommended daily allowances of vitamins and minerals, based on age and gender.

* Do your best to eat a balanced diet; it delivers health benefits beyond vitamin sufficiency. Be sure to get at least five servings of fruits and vegetables per day.

* Supplement your good eating habits with a quality multivitamin. Eighty-one percent of consumers realize that not all multivitamins are the same. MegaFood makes a line of multivitamins formulated to support the health of men and women during various phases of life. They're made from real food from real family farmers. The line is gluten-, soy-, GMO- and dairy-free, and tested to be free of pesticides and herbicides.

Log onto my website  I am a Distributor for Metagenics science based supplements and can help you choose the best supplement for yourself.  Read about Essential Oils and the many health benefits of Young Living essential oils of which I am also a Distributor for.  Feel free to email me, from my website, any questions you may have.  Best of health to you............... HaveHealth and live a healthy lifestyle !

Tuesday, April 25, 2017

Quick Exercise Tips

Quick Exercise Tips for Your Everyday Routine

Work, household chores, errands, playtime, dinner, laundry—with so many things to do and not many hours in the day, finding time to exercise is difficult. To help you fit in the physical activity your body craves, we’ve rounded up some simple, quick workout routines you can fit into your daily schedule. With these fast exercise ideas, you’ll be able to stay moving even when you don’t have time to hit the gym.
“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” –John C. Maxwell

Sleeping Beauty Leg Exercise

Wake up and warm up with this in-bed exercise! Lie on your back and lift your legs about 6 inches off the bed. Keep your abs tights, back flat, feet together, arms to your sides, and knees straight as you use your feet to draw small circles in the air without touching the bed. Do 20 circles clockwise and 20 circles counterclockwise.

(Calf) Raise the Bar

Brush up on your calf raises while you brush your teeth! Start flat-footed and raise to your toes until you get a tight flex. Do 3 sets of 20 reps.

At-Work Workoutstretching

If you have a desk job, it’s important to get up and move at least every 2 hours. Do some standing stretches for your arms, neck, back, and legs; squat a few times; or walk around your floor or building. The movement helps your body and helps you clear your head and stay productive!

Traffic Jam Session

Stuck in 5 o’clock traffic? Turn up the radio and move to the beat. You’ll burn some extra calories and make the wait a little more fun. For an extra boost, add some ab, glute, or thigh flexing. Just make sure you keep an eye on the road and remember safety first!

In the Hot Seat

Start by sitting up straight. Squeeze your glute muscles and pulse 50 times. Rest for 5 seconds and repeat until you feel a good burn. Take your desk workout a step further and work your thighs too! Place your feet on the floor with your legs together. Press your knees in so you feel your inner thighs working. Pulse 50 times and repeat as desired.

Playtime Meets Gym Timeyoga

Make exercise fun for the kids! If you have a baby, hold a plank position on your hands for 30 seconds while your hover over him or her. Lower into a pushup and kiss your baby on the forehead. Come up and repeat as many times as you can. Give your legs some attention by doing wall sits as you read your children a book or review their homework.

Torch Calories—and Grime

Burn calories while you clean the carpet. Push the vacuum only as far as your arm extends and return it to your body without moving your feet. Switch arms every 5 minutes. This quick push-pull motion targets your arm muscles and burns up to 100 calories in 30 minutes! The heavier your vacuum, the more strengthening this exercise is. Use the same method of mopping and sweeping—you’ll burn up to 100 calories in 30 minutes while mopping and 100 calories in 45 minutes while sweeping. Burn a few extra calories and clean the baseboards too!

Burn Calories, Not Dinner

Take advantage of your downtime during dinner! Do some push-ups against the counter while the vegetables cook or jumping jacks while you wait for the water to boil. Do 3 sets of 20 reps of one or both exercises.

Walk Around the Blockwalking-round-block

There’s nothing wrong with sticking to the classics, and a walk around the block is fun for the whole family. Take your kids, spouse, or dog for a 10-minute walk around the neighborhood. This is a great after-dinner activity to beat a post-meal crash. Plus, you can spend time with your family and stay moving.

Sunset Salutations

Unwind after a long day with a few calming or rejuvenating yoga poses. Pair your practice with your favorite essential oils such as FrankincenseLavender, or Stress Away™

Bonus Tip

Remember to hydrate all day to make your moves most effective and keep your body healthy. Add Vitality™ oils to give your water an extra splash of flavor!
Visit for great wellness essential oils!

Saturday, April 15, 2017

Tips For Better Eating Habits

     Considering the bulging waist lines of 36.5% of the population in the United States (CDC statistic on obesity), it is obvious that sticking to a healthy eating plan is a challenge for many people. If you are having problems sticking with that resolution that you set in January, here are some simple tips to help you start to create new and healthy eating patterns.

·           *Calories count. It's not low fat vs. low carb. You can eat fewer calories by eating less food (which is why you can lose weight on any diet that restricts entire categories of foods or limits portion sizes), but you may get hungry and gain it back. Fat has 9 calories per gram, but protein and carbohydrates have only 4 calories per gram. This means that when you eat less fat, you consume fewer calories without having to eat less food. Eat less fat and fewer simple carbs. To achieve a one pound weight loss per week, 3500 calories should be subtracted from your normal weekly caloric intake. To do this, reduce your normal daily caloric consumption by 200 to 300 calories per day and increase your physical activity with a goal of burning an additional 200 to 300 calories per day.
·            *Be accountable for what and how much you eat, keep a food journal for a month or at the very least a few weeks to be aware of what, when and why you are eating. Paying attention to physical cues and signals can help you determine when your body is cuing you to eat due to hunger as opposed mental or external cues. Ask yourself, "Am I really hungry or am I eating because it is there, it smells good". 
·           * Do not restrict foods! There are bad foods but there are­­ also inappropriate portion sizes!  If you neglect certain food groups, you'll end up craving those foods and binge eating. You also miss out on vital nutrients. 
·           *Weigh and measure foods for at least a month but at the very least 2 weeks to be aware of serving sizes and portions. Serving sizes and portions have gotten so distorted over the years in restaurants and the like, that most people are completely unaware of what a single serving actually looks like!  Most restaurant servings are 2-3 times single serving sizes. 
·          *Don't skip meals. Eating 5-6 times a day not only stimulates your metabolism but will keep your blood sugar level. By consuming five or six daily meals, your body will also convert less off the food you eat into fat and maintain a constant blood-sugar level, making you less likely to experience periods of low energy. Be careful not to simply eat the same sized meals you eat now, but more often - or you might actually gain weight and raise your cholesterol.
·           * Be positive. Recognize irrational thoughts. Focus on the things that you have done right and the positive changes that you have made. 
·           *Lose weight in a way that enhances your health not in a way that detracts from it. 
·          *Avoid trans-fatty acids and partly hydrogenated fats ("bad fats"). They may increase the shelf life of certain food products, but they decrease the shelf life of people who eat them. 
·           *Eat fewer "bad carbs" like sugar and white flour. They are low in fiber, so they are a double punch if you are trying to create healthy eating habits: a lot of calories that don't fill you up, 
·          * Eat more "good carbs" like fruits, vegetables, legumes and unrefined grains (such as whole-wheat flour and brown rice). They are rich in fiber, which slows absorption and fills you up before you take in too many calories.
·           *What you include in your diet is as important as what you exclude. With few exceptions, those protective antioxidant and health benefiting substances are found in good carbs, such as fruits, vegetables, whole grains and legumes. 
·           *Eat less red meat. It’s loaded with artery-clogging saturated fat and has been linked to an increased risk of cancer. 
·           *Begin by making moderate changes in your diet. If you want to lower your cholesterol level or weight even more (or if you have heart disease and want to reverse it), you may need to make bigger changes. 
·           *Choose quality over quantity. Smaller portions of good foods are more satisfying than larger portions of junk foods, especially if you pay attention to what you're eating.

Wednesday, April 5, 2017

Lemon Essential Oils

Lemon Essential Oils
Use Lemon essential oil:

To eliminate odors. Diffuse this refreshing and energizing scent anywhere musty smells tend to arise. Put 2–3 drops on a cotton ball and place at the bottom of the diaper or garbage pail to keep things fresh.

To freshen surfaces. Add to natural household cleaners before wiping down dirty surfaces.

In your beauty routine. Add to skin care products to reduce the appearance of blemishes or add to conditioner or DIY hair masques to bring out hair’s natural shine.

Lemon Vitality
Use Lemon Vitality:

In the kitchen. Create custom dressings or marinades with a few drops or substitute 1 drop of Lemon Vitality for 1 teaspoon of lemon juice in your baking.

As a supplement. Add 1–2 drops to a vegetarian gel capsule and take as needed.

On the go. Before you head out, add 2–3 drops of Lemon Vitality to your glass water bottle.

Buy yours today or learn more at

Thursday, March 30, 2017

Fiber: What it is and why you need more of it in your die

Eat more fiber.

If your doctor didn't give you this advice at your last checkup, she probably should have: 97 percent of Americans don't get the recommended daily amount of dietary fiber they need to stay healthy. But what is fiber, and why is it good for you?

Dietary fiber, sometimes called "roughage," is a plant-based carbohydrate found in fruits, vegetables, beans, nuts, seeds and whole grains such as rice and wheat. Our bodies have a difficult time digesting fiber, which is actually a good thing - as fiber passes through the body undigested, it does a lot of good along the way!

Fiber has many proven health benefits. It has been shown to improve heart health, lower cholesterol, control blood sugar, decrease the risk of stroke, help you feel fuller longer, prevent constipation and boost digestive health and your immune system.

Experts like the Food and Drug Administration recommend we consume about 28 grams of fiber each day - which, it turns out, is a lot of food. You'd have to eat about 94 baby carrots, 47 stalks of celery, or 15 slices of whole-wheat bread to get your daily dose of fiber from food alone!

To help people get the fiber they need, the FDA has approved seven ingredients that can be taken as supplements or added to food to boost the amount of dietary fiber they contain. One of those ingredients you may find on your food label is cellulose gel, or microcrystalline cellulose.

 Cellulose gel is derived from cellulose, an essential component of fruits, vegetables and trees. In fact, cellulose is so important to plants in nature, it is the most abundant organic compound on Earth!

Cellulose gel offers the same great health benefits as the dietary fiber we find in fruits, vegetables and whole grains and can be found in foods such as yogurt, cereal bars and protein shakes. So when cellulose gel or microcrystalline cellulose appears on your food label, it means you're getting the same plant fiber found in broccoli and apples - without having to eat a lot of broccoli and apples (and without the hassle of cooking and meal planning!).

Explore products at These are Science-Based supplements that only a licensed provider can sell.  Read more about why I can market these products on my "About Me" page at 
MetaFiber is a fiber blend designed to support healthy intestinal transit time and bowel regularity.* One serving delivers approximately 83% insoluble and 17% soluble dietary fiber.  Search for "MetaFiber" at   Email me if you would like personalized service at
            • Support for those with occasional constipation*
            • Appropriate for those who are sensitive to psyllium or corn

Monday, March 27, 2017

Why Eating Breakfast Boosts Your Health!

Why eating breakfast supercharges your health

(BPT) - Want to make 2017 the year you focus on your health? Wellness goals are admirable throughout the year, but too often well-meaning people make a common mistake that sabotages their efforts: they skip breakfast.

It's a daily choice that millions of people shrug off as no big deal, but research proves breakfast is an important component in how you feel throughout the day. Fueling up solely on java may perk you up momentarily, but it doesn't do the trick long-term.

Consider these five reasons why breakfast boosts your health and should not be ignored.

Awakens your metabolism

When you eat breakfast, you "break the fast" from your sleep periods and give your metabolism a wake-up call. When you sleep, your metabolism slows and you burn fewer calories while you rest. By eating a nutritious breakfast, you are sparking your internal engine so it burns calories and gives you more energy throughout the day.

Helps you focus

Hunger can make people irritable and it's hard to focus on work when your stomach is grumbling. By eating a balanced breakfast of fat, protein and fiber, the food is processed into energy, allowing you to feel fuller longer.

Steadies the burn

When you skip breakfast, the body panics for nutrition, so come lunch you tend to overeat. This in turn overwhelms the metabolism and you end up with peaks and pits of energy throughout the day. For steady energy and efficient calorie-burning, eat a nutritious breakfast and other meals on schedule.

Encourages healthy choices

People who eat breakfast tend to make healthier choices throughout the day. According to, "People who eat breakfast tend to eat a healthier overall diet, one that is more nutritious and lower in fat. In contrast, people who skip breakfast are more likely to skip fruits and vegetables the rest of the day, too." Try starting the day with 100-calorie Thomas' Light Multi-grain English Muffins.

Sets a good example

When you eat breakfast, it sets a good example for your family. Plus, sitting down to a nutritious meal is a positive way to start the day together. You're helping your kids form healthy habits that will benefit them with increased focus and energy at school, ensuring they can do their best academically.

Try this easy 5-minute recipe to start your morning. 

Greek Yogurt English Muffin


1 Thomas' Light Multi-Grain English Muffin
 Plain Greek yogurt
 Sprinkle of granola
 Handful of blueberries
 Honey for drizzling


Split and toast English muffin. Let cool slightly, then top with yogurt, granola and berries. Drizzle with honey for an added touch of sweetness.Serve with more blueberries and strawberries, if desired.

Visit for quality supplements that are only available through a licensed provider. Visit my site to learn more.

Tuesday, March 21, 2017

Why skip breakfast? 5 warm comfort foods that cook in 3 minutes

(BPT) - In spite of the well-documented drawbacks of not eating breakfast, approximately 30 percent of Americans are still failing to fuel themselves in the morning, according to WebMD. And many of those moving through their days with empty stomachs blame a lack of convenience.

Earlier this year, the Washington Post pointed to research showing millennials consider even breakfast cereal too inconvenient. And research cited in the Huffington Post indicates Americans 18 and older who miss their first daily meal most frequently blame lack of hunger or an overly busy schedule.

However, several studies point to adverse health and cognitive effects from missing breakfast. Consumer Reports indicates eating within two hours of waking promotes the metabolizing of your glucose or blood sugar all day, in turn boosting your energy. "Don't skip breakfast," advises researcher Dr. Leah E. Cahill of Harvard Medical School. "Incorporating many types of healthy foods into your breakfast is an easy way to ensure your meal provides adequate energy and a healthy balance of nutrients."

Experts recommend those in the habit of skipping breakfast instead optimize ultra-easy and ultra-convenient comfort food meals. Most recipes can be made ahead and stored in your fridge for mornings when you're short of time and energy. They're made even faster via the latest microwaves by Panasonic that optimize inverter technology for even cooking that works from the outside in.

Below are a few easy microwave recipes for busy mornings:

1. Toasty banana bread oatmeal: In a microwaveable mug, combine 1/2 cup quick-cooking oats, 1 egg, 1/2 cup milk, 1/3 smashed banana and a little flax seed, cinnamon and/or honey. Microwave for 2 to 3 minutes, stir and eat.

2. Savory French toast in a mug: Just cube a slice of white bread and soak it for 5 minutes (press it down) in a mug holding a whisked egg, 5 tablespoons milk, 3 tablespoons grated cheddar, 3 tablespoons cooked ham and salt and pepper. Microwave for 1 to 2 minutes, then eat warm.

3. Warm apple muffin: Melt 1 tablespoon butter in a microwaveable mug. Mix in a beaten egg, 3 tablespoons flour (almond or coconut works well), 1/8 teaspoon baking powder and a little maple syrup, vanilla, cinnamon and salt. Top with finely chopped apple and walnuts and butter. Microwave for a minute. Grab and go.

4. Tasty breakfast sandwich: Add to a mug 1 teaspoon melted butter, 1 tablespoon milk, an egg and some chopped onion, green pepper ham and hot sauce to taste. Microwave about 30 seconds, then scoop out and add to a toasted English muffin topped with a slice of your favorite cheese. Grab, then enjoy the savory goodness.

5. Roll-ups to go: Slather the inside of a 6 inch tortilla with peanut butter, jam, half a smashed banana and dried unsweetened coconut. Roll it up like a burrito, wrap it in a loose paper towel and microwave it for half a minute before appreciating how the flavors melt in your mouth.

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Monday, March 6, 2017

10 Smart Swaps to make Baking and Cooking Healthier

Healthy cooking: Ingredient substitutions and smart food swaps

(BPT) - Creamy sauces, cookies, casseroles and cakes - as temperatures drop, it's natural to crave favorite comfort foods. However, it's easy to overindulge on rich dishes and decadent desserts, especially if you're hosting a gathering of friends and family. How can you enjoy amazing foods while bumping up the health quotient?

"Remember, when you're cooking or baking, you're in control. With a few smart ingredient substitutions and food swaps, you and your guests can enjoy favorite dishes and get more vitamins and nutrients," says Lyssie Lakatos.

Lyssie Lakatos and Tammy Lakatos Shames, both registered dietitians, are known as the "The Nutrition Twins." Together, they share their favorite strategies for cooking healthier, including clever ingredient swaps you won't even detect in the finished dish.

Eggs: When baking, eggs are a common ingredient, but not all eggs are created equal. Opt for Eggland's Best eggs, locally-sourced eggs that come from hens fed an all-vegetarian diet consisting of healthy grains, canola oil and supplements like alfalfa and vitamin E. As a result, they have 10 times more vitamin E, five times more vitamin D, three times more vitamin B12, two times more omega-3s, 38 percent more lutein and 25 percent less saturated fat compared to ordinary eggs.

Sour cream: Swap full-fat sour cream for plain Greek yogurt in recipes, dips, sauces and garnishes. Plain Greek yogurt tastes surprisingly similar to sour cream but offers higher levels of protein.

Butter in cooking: Cooking smart means choosing healthier fats and using them in moderation. Instead of butter, try olive oil. While 1 tablespoon of butter has about 7 grams of saturated fat, olive oil only has 2 grams of saturated fat.

Butter in baking: Oil can cause baked goods to get soggy, so a better butter alternative is applesauce or pumpkin puree for half of the called-for amount. The addition of applesauce or pumpkin puree reduces the fat content while keeping baked goods moist and delicious.

Bacon: Bacon adds flavor to any dish, but a ton of fat. To get the flavor-boost of bacon without the excess fat, try using Canadian bacon, lean prosciutto or turkey bacon. Whether beside scrambled eggs for breakfast or crumbled into a casserole, these tasty alternatives will satisfy.

Salt: Use less salt and add herbs to recipes to get succulent flavor. Whether fresh or dried, herbs satisfy the palate and add beauty of any dish. Have fun mixing and matching herbs to customize a recipe perfectly to your taste.

Sugar: All those amazing glazes and desserts require sugar, but you need not rely solely on refined white sugar. For baked goods, lessen sugar and add vanilla or cinnamon to intensify sweetness. For glazes, try alternatives like maple syrup or fruit purees.

Breading: Classic comfort foods often require breading. For a healthy alternative to traditional white bread crumbs, try whole-grain bread crumbs, rolled oats or crushed bran cereal (or a mixture of them all.)

Flour: Rather than using entirely all-purpose refined white flour for recipes, try swapping half of the amount with whole-wheat flour. You'll still get the desired consistency out of baked goods, but you'll be eating more whole grains.

Lettuce: Iceberg lettuce is a popular option for salads and recipes, but to get more important vitamins (and more flavor), use arugula, collard greens, spinach, kale or watercress instead. Insider tip: try buying a bag of mixed greens to enjoy a variety of nutrient-dense alternatives.

Want to start your day out with an indulgent, satisfying breakfast that features some of these smart cooking ideas? This recipe serves as a great breakfast and has vitamin-packed Eggland's Best Eggs, sweet potatoes and turkey bacon. For more recipes visit

Stuffed Sweet Potatoes

 2 Eggland's Best eggs (large)
 2 sweet potatoes
 2 strips turkey bacon
1/4 cup shredded cheddar cheese
 1 1/2 teaspoon salt
1/2 teaspoon pepper
 1 tablespoon extra virgin olive oil


Preheat your oven to 400 degrees F.

Wash and scrub your sweet potatoes. Place on a baking sheet, pierce each potato a few times with a fork, and drizzle with extra virgin olive oil.Place in the oven and roast for 45 minutes.

When sweet potatoes are finished, slice them in half lengthwise and let them cool.

Scoop a bit of 'meat' out from the sweet potatoes to make room for the filling.

In a small nonstick skillet over medium heat, place two strips of turkey bacon. Cook until bacon begins to brown and crisp up.

Place a napkin on top of a small plate. When bacon is finished, place onto napkin to let grease soak out.

Rinse the skillet and place back on the burner over medium heat.

Place eggs in skillet and cook on medium-low for just a few minutes; ~3 minutes. Be sure not to overcook these eggs as they will continue cooking after removed from heat, and will be placed into the oven later on.

Break eggs into four equal parts. Place each into the hollow parts of the sweet potatoes. Sprinkle each with salt and pepper.

Break bacon apart with your hands into small pieces. Sprinkle over the eggs.

Sprinkle cheese over top. Set your oven to broil on high. Place potatoes in the oven and broil for three minutes or until cheese is melted.

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Thursday, March 2, 2017

5 Tips To Get Fit and Stay Fit

(BPT) - To lose weight and/or get in better shape consistently ranks as one of the top New Year's resolutions. However, many resolutions to reach this goal fall short or last less than a month because a great idea is seldom successful without a plan to make it happen.

If you've tried and failed to get in shape or lose weight as part of a New Year's resolution, it's time to put a plan behind your passion. Below are five tips from BiPro's 31 Ways in 31 Days challenge. They are appropriate for all ages and fitness levels, so use them to start your own wellness resolution, whether it's on Jan. 1, March 1 or whenever you're ready to make a healthy change.

* Measure your success. Minneapolis fitness expert Chris Freytag says celebrating those small victories will keep you motivated to pursue your final goal, and there are ways to measure your results beyond stepping on the scale. She recommends keeping a workout journal to record improvements in your weight training, biking or running. Record each session in detail so you can review them later and see how your numbers have progressed. It's the perfect pick-me-up.

* Balance your protein intake throughout the day. Most Americans consume barely any protein in the morning, a fair amount for lunch and a lot with dinner. For the best results, you should try to balance your protein intake throughout the day. That way, your body has a constant stream of the nutrients it needs to function at its best. You can estimate how much protein you need each day using the protein calculator at Once you've found your number, be sure you're consuming a steady and balanced portion of protein not only at dinner, but also at breakfast and lunch.

* Get motivated to work out even when you don't feel like exercising. Sometimes you just don't want to work out, but instead of putting it off until tomorrow, Jordan Hasay, a record setting professional runner, says it's important to set small daily goals. "It's all about winning the day," she says. "As a professional athlete, my workouts every day are difficult. It's all about taking baby steps and really looking at one step at a time and setting individual goals for the day."

* Don't let a pre-existing injury postpone your workout. After a decade of playing pro football, Ben Leber had trouble running without pain due to his worn-down knees. So he took up boxing, as his twice-per-week cardio workout. The sport is physical and gets Leber's heart rate up, all without putting unneeded pressure on his knees. Find the sport that appeals to you. Be it boxing, swimming or bike riding, there is a solution out there that works for you and your existing injury.

* Start the day with a protein-packed breakfast. You know starting the day with protein is important, but your busy schedule means cooking eggs and bacon every morning isn't possible. Instead, start your morning with a protein smoothie using this recipe:

- 1 scoop unflavored protein powder

- 1 cup strawberries

- 1/2 banana

- 1 cup almond milk

Blend them all together until they are thoroughly mixed and load them in your travel mug. You'll have a great healthy breakfast to start your day.

While Jan. 1 is a popular day to kick off a health and fitness goal, any day of the year can mark the start of your new life, you just have to set a plan and follow through. So don't delay. The better you is out there, so seize it before the new year rolls around again.

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Tuesday, February 28, 2017

Protect Your Heart With These Easy Meal Add-ins

These foods can give your heart a better chance 

(BPT) - What's the biggest threat to our health? It isn't cancer or even accidents, but heart disease. According to the American Heart Association, one in four deaths in the U.S. is caused by heart disease, which includes heart attack and stroke. This statistic is scary, but the good news is, there is something powerful we can do to prevent us from becoming a victim to this disease.

Even if you are one of the 47 percent of Americans living with a major risk factor, there are preventive measures you can take for a healthier heart, says registered dietitian nutritionist, Dawn Jackson Blatner. All you have to do is embrace some simple lifestyle changes starting with your diet.

"Food is quite literally one of the best medicines out there when it comes to improving our health," says Blatner. "Studies show us repeatedly that a balanced diet including heart-healthy unsaturated fats, along with multiple servings of fruit and vegetables can give you additional protection against heart attack and stroke."

Here are five of Blatner's go-to foods you can easily incorporate into your diet for a daily dose of heart-healthy compounds.

1. Fish: Salmon and other fatty fish such as sardines are chock full of omega-3 fatty acids, which lower the risk of irregular heartbeat and help decrease plaque buildup in the arteries. If fish isn't already in your meal rotation, it's time to start. Preparation and cooking time for fish entrees is much shorter than that of chicken, beef and pork, making it a perfect weeknight meal.

2. Greens: Leafy greens contain nitrates, healthy compounds that not only reduce the risk of heart attack, but can boost survival rates after a heart attack. Plus, spinach, kale and other dark green vegetables have carotenoids, which work to keep blood vessels healthy. So aim to have at least one cup of leafy greens each day, such as scrambled in your morning eggs, a green juice as a snack or a leafy salad with lunch or dinner.

3. Nuts: They contain protein, fiber and healthy fat, which work together to keep us feeling full and satisfied. Though high in fat, studies show people who consume nuts on a daily basis are leaner than those who don't, and staying lean is, of course, heart-healthy. So go ahead and keep almonds, walnuts or pistachios on hand for snacking, and choose those that are minimally processed, avoiding candied or highly salted nuts.

4. Dark chocolate: Good news: Eating dark chocolate every day can reduce heart attack and stroke for high-risk patients. The magic compound here is flavonoids, which are beneficial for blood pressure and clotting while also reducing inflammation. If you're on-board with making chocolate your after dinner indulgence, opt for brands with 60-70 percent cocoa and that don't contain milk fat in the ingredient list.

5. Eggs: Contrary to earlier belief, eating one egg a day has no negative effect on coronary health and can actually reduce the risk of stroke by 12 percent, according to a recent review of 30 years' worth of scientific study cited on But all eggs are not created equal. Eggland's Best eggs, for example, offer the benefit of 25 percent less saturated fat, five times more Vitamin D, more than twice the omega-3s and three times more Vitamin B12 than ordinary eggs. Eggland's Best's superior nutritional profile is due to its proprietary, all-vegetarian diet. So get cracking and experiment with recipes featuring poached, baked and even hard-boiled Eggland's Best eggs to serve up heart-healthy meals.

Very Vegetable Frittata


4 Eggland's Best Eggs (large)

1/3 cup Eggland's Best Liquid Egg Whites

1 cup non-fat milk

1 tablespoon chopped chives

1 teaspoon Dijon mustard

1/3 cup finely chopped onion

1 cup chopped mushrooms

1 cup chopped broccoli

1 cup chopped cauliflower

1 cup chopped zucchini

1 cup halved cherry or pear tomatoes

1/3 cup crumbled feta cheese

salt and pepper, to taste

arugula, for serving (optional)


In a medium bowl, whisk together the eggs, egg whites, milk and Dijon mustard; set aside.

In a 10 to 12-inch ovenproof nonstick skillet, spray with cooking spray and heat to medium-high.

Saute onion until softened - about 2 minutes.

Add the mushroom, broccoli, cauliflower and zucchini to the skillet. Saute until slightly softened - another 3 to 4 minutes.

Whisk the egg mixture again, then pour over the vegetables.

Sprinkle tomatoes and feta cheese on top.

Place a lid on the skillet, reduce heat to medium and cook until the bottom and sides of the frittata are firm - 8 to 10 minutes.

Preheat the oven broiler.

Place the skillet under the broiler and broil until the frittata is cooked through (no longer jiggly) and slightly browned on top - about 5 minutes (watch closely).

Cut into 4 wedges and serve immediately, over a handful of arugula, if desired.

- Recipe courtesy of Eggland's Best.

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Sunday, February 26, 2017

Your Family's Guide to Cold and Flu Season

Every year in the U.S., there are more colds than people. Annually, nearly 320 million Americans catch 1 billion colds, according to the U.S. National Library of Medicine. Seven in 10 people will turn to over-the-counter (OTC) medicines to help them feel better - and many of these medicines may contain acetaminophen.

In fact, acetaminophen is one of the most commonly used drug ingredients to reduce pain and fever, found in more than 600 OTC and prescription (Rx) medicines. When used as directed, it is safe and effective. However, taking more than the maximum daily dose (4,000 milligrams) is an overdose, and can lead to liver damage.

"Family members play an important role as caregivers when administering medicines safely," says Mark Gibbons, director of programs and operations at Caregiver Action Network, a member of the Acetaminophen Awareness Coalition (AAC). "It's important to double check all medicine labels to be sure you're not accidentally doubling up on acetaminophen."

Each year, acetaminophen overdose causes about 26,000 hospitalizations. It's important to know the dose that is right for you and your loved ones. With the arrival of cold and flu season, the AAC's Know Your Dose campaign offers some helpful tips for preventing illness and safe medicine guidelines if you do get sick.

Preventing illness

You can do a lot to protect yourself and your family from getting sick, including:

* Get vaccinated for the flu. It's the best way to minimize the chance you'll get the flu and spread it to others. Even if you got a flu shot last year, you need to get one this year, too. Each year's shot is different, specifically designed to prevent the strain of flu expected to be most prevalent this year. The Centers for Disease Control and Prevention recommend anyone 6 months and older get vaccinated.

* Be diligent about washing your hands regularly. Each time you wash, scrub for at least 20 seconds - about how long it would take to run through two renditions of "Happy Birthday."

* Avoid actions that spread germs, like touching your face, especially the eyes, nose and mouth. If you do get sick, stay home from school or work to avoid spreading germs to others.

* Maintain good health habits, including getting plenty of sleep, exercising regularly, drinking plenty of fluids and eating nutritious food. All these actions help build your immune system.

Know your dose

If you or a family member does fall ill, you may decide to treat symptoms with medicine, which might contain acetaminophen. To ensure you're using acetaminophen safely, follow these steps:

* Always read the label on any medicine you take. Be sure you understand and follow the dosing instructions.

* Know if your medicine contains acetaminophen. It's important to know which of the medicines you're taking contain acetaminophen so you can ensure you're not taking too much.

* Take only one medicine that contains acetaminophen at a time. Taking more than one medicine that contains acetaminophen could put you at risk for exceeding the maximum daily dose.

If you have questions about an OTC or prescription medicine that you're taking, talk to a healthcare provider.

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Friday, February 24, 2017

6 Small Steps to Improve Your Health in a BIG Way

You want to be healthier, right? But try as you might, it always seems like something's standing in your way. Time and money are two of the largest obstacles, and you may think it's impossible to improve your health without a significant time or financial investment.

The good news is, however, that's not true. Even the smallest changes can have a big impact on your health, and you can start improving your wellness today with these six simple steps.

1. Take a stand while so many others are having a seat. Did you know the average person sits about 13 hours a day? Whether eating, working, driving or relaxing, that's a lot of sitting. Stand up for your health by resolving to get up at least once an hour. Walk to the bathroom, the water fountain or to ask your question in person instead of via email - you'll be healthier for it.

2. Run in place....any place. Effective exercise can happen without the gym membership. Blue Cross and Blue Shield surprised customers at one candy store by asking them to pay for their sweets with physical activity. Running in place, burpees, jumping jacks and shadow boxing - you can watch customers do it all in an entertaining video. And remember that just 150 minutes of moderate exercise per week can dramatically reduce your own risk of diabetes.

3. Floss for your heart. You brush your teeth twice a day, but how often do you floss? If you're like 80 percent of surveyed adults, you don't, and that can increase your risk of heart disease. A good oral hygiene habit includes flossing, so add this simple task to your regimen every day.

4. Don't underestimate the importance of a good nap. Getting a good night's sleep helps you function better during the day, but it can also reduce your risk of heart disease and diabetes. But what do you do on those days when getting a good night's sleep isn't possible? Take a nap - even a 30-minute nap can leave you feeling rested and ultimately support your health.

5. Smallersize your plates. Over the last 20 years the average portion size has doubled and, not surprisingly, 65 percent of Americans are now classified as obese. Reversing this trend starts with reversing the portion size. To take smaller portions, start using smaller plates. Your brain will feel as though you have still taken a full plate of food but you'll consume fewer calories.

6. Show the world your most confident pose. Stress is often a part of daily life. Whether it's stress caused by work, home or financial reasons, this stress can also have a negative impact on your health by raising your blood pressure and weakening your immune system. Combat stress by power posing to grow your confidence. Just two minutes of this technique can increase your confidence by 20 percent.

Managing your health takes commitment, but the job isn't too big for anyone. It starts with making smart, healthy decisions every single day, including the tips above.

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Wednesday, February 22, 2017

How Much Exercise Do Adults Really Need?

I know it is sometimes confusing to figure out how much exercise we, as adults, really need.  So I pulled some good information from the CDC (Centers for Disease Control) that I thought would be good to share.

Physical activity is anything that gets your body moving. According to the 2008 Physical Activity Guidelines for Americans, you need to do two types of physical activity each week to improve your health–aerobic and muscle-strengthening.

For Important Health Benefits

Adults need at least:
walking2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
weight trainingmuscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
jogging 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
icon of a person lifting weights muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
icon of a person walking icon of a person jogging An equivalent mix of moderate- and vigorous-intensity aerobic activity and 
icon of a person lifting weights muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

10 minutes at a time is fine

We know 150 minutes each week sounds like a lot of time, but it's not. That's 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day. It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.
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Tuesday, February 21, 2017

Phytonutrients - Plant Based Nutrition

Plants contain more than 100,000 phytonutrients, one of the reasons nine servings of fruits and vegetables a day are recommended. Some phytonutrients are fat soluble and, thus, need fat to be properly absorbed. Certain phytonutrients are also better absorbed from cooked, rather than raw, food. Phytonutrients may in part account for the benefits of whole plant foods in cancer prevention.

These nutrients are an important part of the diet, particularly because they cannot be made by the body or obtained from animal products. Phytonutrients are often distinct from other nutrients such as vitamins, minerals, proteins, fats and carbohydrates.

One of the few, well-documented instances that points to the health benefits of phytonutrients is the cancer reducing properties of some fruits and vegetables. Extensive research indicates that those with diets rich in fruits and vegetables have a significantly lower incidence of multiple types of cancers. In fact, the link between phytonutrients and the reduction of cancer is so strong that scientists are now looking to phytonutrients in search of a cure.

Another example of how phytonutrients benefit the body is the lowering of the incidence of heart disease. Research shows that the phytonutrients in certain foods can help lower blood pressure and cholesterol, significantly reducing the risk of serious heart diseases, such as atherosclerosis or for having a heart attack or stroke. For this reason, those who are at risk for or diagnosed with heart disease are put on a diet that is rich in fruits, vegetables, whole grains and lean meats such as chicken or fish.

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How Much Water Should We Drink?

Much of the following facts are from the CDC (Centers for Disease Control and Prevention). 

Daily fluid intake (total water) is defined as the amount of water consumed from foods, plain drinking water, and other beverages. Daily fluid intake recommendations vary by age, sex, pregnancy, and breastfeeding status.

  • Although there is no recommendation for how much plain water adults and youth should drink daily, there are recommendations for daily total water intake that can be obtained from a variety of beverages and foods.  
  • Although daily fluid intake can come from food and beverages, plain drinking water is one good way of getting fluids as it has zero calories.
The following recommendations come from The National Academies of Science, Engineering and Medicine:

The Food and Nutrition Board released the sixth in a series of reports presenting dietary reference values for the intake of nutrients by Americans and Canadians. This new report establishes nutrient recommendations on water, salt and potassium to maintain health and reduce chronic disease risk. Highlights of the report include:
  • The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide. The report did not specify exact requirements for water, but set general recommendations for women at approximately 2.7 liters (91 ounces) of total water -- from all beverages and foods -- each day, and men an average of approximately 3.7 liters (125 ounces daily) of total water. The panel did not set an upper level for water.
  • About 80 percent of people's total water intake comes from drinking water and beverages -- including caffeinated beverages -- and the other 20 percent is derived from food.
  • Prolonged physical activity and heat exposure will increase water losses and therefore may raise daily fluid needs, although it is important to note that excessive amounts can be life-threatening.
  • Healthy 19- to 50-year-old adults should consume 1.5 grams of sodium and 2.3 grams of chloride each day -- or 3.8 grams of salt -- to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrients.
  • The tolerable upper intake level (UL) for salt is set at 5.8 grams per day. More than 95 percent of American men and 90 percent of Canadian men ages 31 to 50, and 75 percent of American women and 50 percent of Canadian women in this age range regularly consume salt in excess of the UL.
  • Older individuals, African Americans, and people with chronic diseases including hypertension, diabetes, and kidney disease are especially sensitive to the blood pressure-raising effects of salt and should consume less than the UL.
  • Adults should consume at least 4.7 grams of potassium per day to lower blood pressure, blunt the effects of salt, and reduce the risk of kidney stones and bone loss. However, most American women 31 to 50 years old consume no more than half of the recommended amount of potassium, and men's intake is only moderately higher. 
  • There was no evidence of chronic excess intakes of potassium in apparently health individuals and thus no upper level was established.

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Friday, February 17, 2017

5 smart steps to preserving brain health

     Everyone knows aerobic exercise gets the heart pumping and lifting weights keeps muscles strong. But when it comes to keeping the brain healthy, most people are unsure what to do.

As you age, brain health and maintaining memory functions becomes a top concern. Turns out, these issues may begin sooner than you think.

"We tend to think about memory decline as an older person's issue, but that's not the case at all," says Dr. Aimee Gould Shunney, a licensed naturopathic doctor specializing in women's health and family medicine. "There was a study published in 2012 in the British Medical Journal that examined cognitive function in people age 45 to 70. The researchers did not expect it, but they found evidence of cognitive decline in the 45-year-old participants as well as the older participants."

She notes there are two basic pathological processes that cause degeneration of the brain: oxidative stress and inflammation. Basically, the standard American diet and lifestyle contribute to those processes. No matter your age, you can take charge of your brain health by following these five smart steps from Dr. Shunney:

Healthy eating

"A Mediterranean-type diet that focuses on whole foods, good fats and foods high in antioxidants is a great place to start," says Dr. Shunney.

She encourages her patients to focus on getting omega-3 fats from fish and monounsaturated fats from olives, olive oil, nuts and seeds. She also recommends increasing fruits (especially berries) and beans (they're packed with antioxidants). What's more, research shows a little cocoa, coffee and red wine can act as antioxidants and are beneficial in low to moderate amounts.


In addition to a quality multivitamin, Dr. Shunney recommends an omega-3 supplement. "Getting enough omega-3s is one of the most important measures we can take," she says. "DHA is the dominant omega-3 in the brain."

She suggests Omega Memory by Nordic Naturals.

Regular sleep

Poor sleep is a risk factor for cognitive decline. "Studies show both sleep deprivation and sleeping too much impact cognitive performance," Dr. Shunney says. "A good goal is to go to bed around the same time each night, sleep for 7-8 hours, and get up around the same time every morning."

Check for AdvoCare SleepWorks; a supplement that promotes better sleep. 

Thinking activities

"I recommend anything that keeps your mind working," says Dr. Shunney. "Activities that require things to be arranged or puzzles that have to be put together. Crossword puzzles, word games and board games are all great."


"Social isolation has been linked with cognitive decline," says Dr. Shunney. "In one study, people who were lonely experienced cognitive decline at a 20 percent faster rate than people who were not lonely."

Make time to take a foreign language class, join a Toastmaster's Club, take a watercolor class - anything that connects you regularly to other people.