Copenhagen- Denmark

Do you ever have those moments that you pinch yourself to see if its real? That's what happened to  me this summer when I got a phone call from my husband asking me if I wanted to go to Denmark. His company was sending him abroad for a meeting so I got to tag along for a long weekend.

The only things I knew about Denmark before I left were:

• They are the happiest country in the world.
• They are the most organic country
• They have very low obesity rates

It was almost like Denmark was made for me! I was so excited to absorb their culture and see how everyday people live and eat a healthy life.

The food in Denmark was amazing!!! Each morning I usually had Greek yogurt with a Rhubarb compote and muesli. Fruit was rare but I had to share a photo of the big breakfast we got on the last day, it was amazing.

The cost of food in Denmark is extremely extremely high. From a health perspective this makes me realize that the population makes an investment in their food choices. Where in America we tend to gravitate towards cheap meals and low cost purchases. Its noted that Europeans actually spend 25% of their incomes on food, that's a lot! So the take away here is to make the investment in our food choices!

The people of Denmark ride bikes EVERYWHERE!!! Copenhagen had separate bike lanes and even separate bike traffic lights. They also have walking trails all over the place. Jason and I must have walked 10+ miles a day taking in all the sites, it was exhausting but that is a way of life here. So my take away is find tiny ways to live a more active life- take the stairs, park farther away, take a walk during a conference call etc.

Processed food in Denmark was extremely hard to come by. Even the 7-11 sold fresh croissants and danishes which is a favorite here for breakfast along with a coffee. Unlike here in the US where we eat a big breakfast of pancakes or bacon and eggs. Take away here is to lighten up  our breakfast and eat until your 80% full.

And the last big difference I noticed is that lunch was the big meal of the day and they ate slowly. This was such a new experience for my husband and I. We know we should eat slow but being in a culture that practices this, is truly life changing. So slow down you meal- use chopsticks or hold the fork in your opposite hand, and make lunch your biggest meal of the day.

Overall we had an amazing trip and the best recipe trick we learned was with Edamame. In Denmark they serve it with fresh lemon squeezed over top, instead of soy sauce. We were hesitant at first but were obsessed, its so refreshing and easy! We have made it twice already.

How to stay healthy while traveling

I travel a lot with work and its definitly a challenge to keep up my healthy routine. Here are a few travel tips that work for me.


1. Choose whole foods closest to their natural state (fruits, vegs, lean meats, eggs, whole grains etc)

2. Look for food with 5 ingredients or less (you can usually find pumpkin seeds at a gas station and they are a great snack)

3. I pack oatmeal preportioned in Ziploc bags with sliced almonds, date sugar, and raisins then add hot water from my coffee maker in the hotel room.
4. If you eat at the hotel for breakfast load up on fruit, and choose oatmeal or egg omelets with tons of veggies. Just ask the chef to cook it dry without oil or butter.

5. Snacks- I pack apples when I travel and trail mix but I also look for a local whole foods and try to pick up some items for my hotel room.

6. Lunch/Dinner- are more challenging but panera has great soups and salads, sushi, subway, grocery store salad bars, naked tacos/naked burittos at chipotle are great (organic too)

7. Drinks- I pack a glass water bottle to refill throughout the trip and pack a bottle of liquid stevia. A few drops sweeten anything (ice tea,coffee, hot tea etc) and it fits right in your laptop bag.

8. Use the pool or the hotel gym if you can. Last resort you can pack resistant bands.

**I have also been known to pack a jar of natural peanut butter and a loaf of bread but I didn't want you to think I was too crazy :)

As you can see its all about PLANNING! Map the location of your hotel and check ahead of time for local healthy vegetarian restaurants, a whole foods etc. Also pack as much as you can! I ususally pack breakfast and lunch, not only does it save money but also helps keep me on track.

What are your healthy travel tips?

Guest Blogger- Celiac Disease

I am so excited to share this guest post with everyone! A good friend of mine, has celiac disease and when I think back, I still remember her talking about the diagnosis back in high school. At that time this disease was uncommon and hard to comprehend but she has learned a great deal about celiac over the years and I wanted to share her story.

I was diagnosed with Celiac Disease almost a decade ago. At that point, I’d never even heard of gluten nor did I have any idea what foods it was in. I remember the exact moment I learned of my diagnosis; I was cutting a slice of my mother’s ridiculously good lasagna. "What the hell is a gluten intolerance???" was my first response. After finding out that gluten was found in wheat, rye and barley, I wished I had found out 15 minutes later so I could have at least enjoyed lasagna one last time.


I panicked. What was I going to eat?? I was 19 so my diet consisted of bagels, burritos and pizza. No mac' n cheese?? How does one live?? To add insult to injury I was leaving in 10 days to study abroad in Europe for three months. Goodbye schnitzel and Sachertorte. I would never get to enjoy the delicious sausage and mustard baguettes that I’d daydreamed of so many times. No Nutella crepes and baguettes in France? I might cry! The dream of pasta and pizza in Italy, gone! I went to Europe having just been robbed of my possessions and now my ability to eat. I was the only girl on the trip to lose weight! Can you imagine gallivanting around Europe for three months and LOSING weight???

When I returned to the States, I learned more about Celiac, but this was before the allergen info was found on nutrition labels and waaaaaaaay before everyone had advertised their food as Gluten Free with big, inviting letters. If I asked for a gluten free menu I’d be given a look as if I had six heads and referred to the manager. Grocery shopping was a nightmare and I had to settle for sandwiches that were gritty and dry and crumbled in my hands. I am a lover of food and am willing to try anything (within reason, no grilled tarantula for this girl!), but this was a huge challenge that took much of the joy out of eating.

That was 2002; this is 2012 and man, times have changed! Almost every restaurant I go to has at least a few gluten free options. Chefs can make gluten free foods because they are educated on what it is and what to avoid. Want a cupcake? No problem, Whole Foods, CakeLove and Sweetest Sin are just a few places that sell gluten free versions. Craving pizza? Mama Lucia's, Z Pizza and Lilit Cafe in Bethesda will be happy to serve one up. Pretzels? Just go to Giant. Pancakes? Grab a box of gluten free Bisquick and a cup of berries and you’ll have some delicious pancakes in just a few minutes!

Going out of town and nervous about eating out? Download the FindMeGlutenFree app, which gives you the gluten-free menus for chains as well as finds places that exclusively cater to a gluten free clientele. Craving cheese sticks? Just google it and the hardest part will be to figure out which recipe to use. Gone are the days of eating dry, gritty bread now that I have Sami Bakery! They provide me with delicious breads without the ridiculous calorie content of some earlier gluten free options out there. My point, my fellow glutards, is that we don't have to give up food or flavor these days; just alter the ingredients a little. I hope this helps anyone who is recently diagnosed- happy eating!

Thank you again Arielle for sharing! These are great tips for anyone with a Gluten Intolerance.

Why Organic Tea?

Did you know that conventional tea is never washed before it hits our cups? YUCK! So that means like all other conventional produce these plants are treated with a wide range of chemicals that can be harmful to not only the environment but also us. Many teas are air-dried without being washed initially which means the FIRST time tea ever touches water, is when it is placed in our mug, right before we drink it. Any harmful chemicals that were used when the crop was farmed, are released in our mugs along with the tea.  This reason alone is a great reason to choose organic teas.

Speaking of teas, I caught the tail end of the Dr. Oz show today and he mentioned a tea called Pu-erh that will shrink your fat cells.....ummm did I hear that right?!?! A tea that will shrink fat cells, where do I sign up? So I started some research on this tea and am very intrigued. This tea is usually shipped in flat round discs like shown about and is most beneficial when drank in the morning in place of coffee.

So when I went to Whole Food this evening to pick up ingredients for an Acai Bowl (recipe to come), I wandered over to the tea aisle and found Numi's chocolate Pu-erh Tea. This tea also has more antioxidants then green tea and it tastes like chocolate= WIN! It is low in caffeine, and has such a smooth, velvety taste that no sweetener is needed. I would recommend this is a must try on your next shopping excursion.

Juice vs. Blending- Which is right for you?

Recipes for green juices and smoothies are popping up all over the place and these beverages are slowly becoming a more mainstream approach to healthy eating and detoxing. One thing is for sure – green juices and smoothies are good for you. But is one better than the other? Here is a short comparison to help you learn the ins-and-outs of green beverages. Hopefully this will help you pick which is right for you!


Green Juice
What you need: Juicer, 1 to 2 pounds of your favorite green vegetables

Advantages: Juicing is great because it extracts all of the water and nutrients from vegetables, leaving behind only the plant fibers. This means your body is better able to absorb the nutrients without having to digest the dense bulk of the plant. Plus, you can fit an incredible quantity of vegetables into a single glass of green juice, leaving you with simple, smooth and delicious drink that packs an incredible nutritional punch!

Disadvantages: Juicers can be very expensive and hard to take care of. They need to be thoroughly cleaned after every use to prevent rusting. Stocking enough fresh, organic vegetables to make daily juices can also be somewhat expensive. Although they are very high in nutrients and vitamins, juices can’t keep you full for long because your body processes the liquid so quickly. Finally, it’s worth noting that though green juices typically are usually low in sugar, several store bought juices can have a very high glycemic load and may cause blood sugar imbalances.

Try this recipe: Green Juice

Green Smoothie
What you need: Blender, ½ to 1 pound of your favorite green vegetables, 1 cup of ice.

Advantages: The biggest advantage to making smoothies is that the only equipment you need is relatively inexpensive – a blender. Smoothies also tend to be a little bit more filling since the plant fibers are present (but still easy to digest, compared to raw whole vegetables.)

Disadvantages: Compared to digesting juice, your body will have to work a bit harder to digest a smoothie and absorb the nutrients. Also, because it’s difficult to pack in the same volume of vegetables into a blender, your smoothie won’t be as nutrient-dense as your green juice. Using a high quality blender, such as a Vitamix, will lead to smoother, more enjoyable smoothies, but the price is comparable to a juicer.

Try this recipe: Green Monster Smoothie

The bottom line is when it comes to green beverages, whether you prefer smoothies or juices, it’s hard to go wrong. Just pick your favorite vegetables, and blend or juice away. Your body will thank you!

Article writen by Integrative Nutrition

20 Healthiest Foods under $1

Here is a great article from State Gardienz that I wanted to share. So many of us think "healthy eating" is more expensive but if you do a little pre planning you can find some great deals!

Food prices are climbing, and some might be looking to fast foods and packaged foods for their cheap bites. But low cost doesn’t have to mean low quality. In fact, some of the most inexpensive things you can buy are the best things for you. At the grocery store, getting the most nutrition for the least amount of money means hanging out on the peripheries—near the fruits and veggies, the meat and dairy, and the bulk grains—while avoiding the expensive packaged interior. By doing so, not only will your kitchen be stocked with excellent foods, your wallet won’t be empty.


1. Oats
High in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. And they sure are cheap—a dollar will buy you more than a week’s worth of hearty breakfasts.

Serving suggestions: Sprinkle with nuts and fruit in the morning, make oatmeal cookies for dessert.

2. Eggs
You can get about a half dozen of eggs for a dollar, making them one of the cheapest and most versatile sources of protein. They are also a good source of the antioxidants lutein and zeaxanthin, which may ward off age-related eye problems.

Serving suggestions: Huevos rancheros for breakfast, egg salad sandwiches for lunch, and frittatas for dinner.

3. Kale
This dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like most greens, it is usually a dollar a bunch.

Serving suggestions: Chop up some kale and add to your favorite stir-fry; try German-Style Kale or traditional Irish Colcannon.

4. Potatoes
Because we often see potatoes at their unhealthiest—as fries or chips—we don’t think of them as nutritious, but they definitely are. Eaten with the skin on, potatoes contain almost half a day’s worth of Vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you’ll also get a good wallop of beta carotene. Plus, they’re dirt cheap and have almost endless culinary possibilities.

Serving suggestions: In the a.m., try Easy Breakfast Potatoes; for lunch, make potato salad; for dinner, have them with sour cream and chives.

5. Apples
I’m fond of apples because they’re inexpensive, easy to find, come in portion-controlled packaging, and taste good. They are a good source of pectin—a fiber that may help reduce cholesterol—and they have the antioxidant Vitamin C, which keeps your blood vessels healthy.

Serving suggestions: Plain; as applesauce; or in baked goods like Pumpkin-Apple Breakfast Bread.

6. Nuts
Though nuts have a high fat content, they’re packed with the good-for-you fats—unsaturated and monounsaturated. They’re also good sources of essential fatty acids, Vitamin E, and protein. And because they’re so nutrient-dense, you only need to eat a little to get the nutritional benefits. Although some nuts, like pecans and macadamias, can be costly, peanuts, walnuts, and almonds, especially when bought in the shell, are low in cost.

Serving suggestions: Raw; roasted and salted; sprinkled in salads.

7. Bananas
At a local Trader Joe’s, I found bananas for about 19¢ apiece; a dollar gets you a banana a day for the workweek. High in potassium and fiber (9 grams for one), bananas are a no-brainer when it comes to eating your five a day quotient of fruits and veggies.

Serving suggestions: In smoothies, by themselves, in cereal and yogurt.

8. Garbanzo Beans
With beans, you’re getting your money’s worth and then some. Not only are they a great source of protein and fiber, but ’bonzos are also high in fiber, iron, folate, and manganese, and may help reduce cholesterol levels. And if you don’t like one type, try another—black, lima, lentils … the varieties are endless. Though they require soaking and cooking, the most inexpensive way to purchase these beans is in dried form; a precooked can will still only run you around a buck.

Serving suggestions: In salads, curries, and Orange Hummus.

9. Broccoli
Broccoli contains tons of nice nutrients—calcium, vitamins A and C, potassium, folate, and fiber. As if that isn’t enough, broccoli is also packed with phytonutrients, compounds that may help prevent heart disease, diabetes, and certain cancers. Plus, it’s low in calories and cost.

Serving suggestions: Throw it in salads, stir fries, or served as an accompaniment to meat in this Steamed Ginger Chicken with Asian Greens recipe.

10. Watermelon
Though you may not be able to buy an entire watermelon for a dollar, your per serving cost isn’t more than a few dimes. This summertime fruit is over 90 percent water, making it an easy way to hydrate, and gives a healthy does of Vitamin C, potassium, and lycopene, an antioxidant that may ward off cancer.

Serving suggestions: Freeze chunks for popsicles; eat straight from the rind; squeeze to make watermelon margaritas (may negate the hydrating effect!).

11. Wild Rice
It won’t cost you much more than white rice, but wild rice is much better for you. Low in fat and high in protein and fiber, this gluten-free rice is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins. Plus, it has a nutty, robust flavor.

Serving suggestions: Mix with nuts and veggies for a cold rice salad; blend with brown rice for a side dish.

12. Beets
Beets are my kind of vegetable—their natural sugars make them sweet to the palate while their rich flavor and color make them nutritious for the body. They’re powerhouses of folate, iron, and antioxidants.

Serving suggestions: Shred into salads, slice with goat cheese. If you buy your beets with the greens on, you can braise them in olive oil like you would other greens.

13. Butternut Squash
This beautiful gourd swings both ways: sometimes savory, sometimes sweet. However you prepare the butternut, it will not only add color and texture, but also five grams of fiber per half cup and chunks and chunks of Vitamin A and C. When in season, butternut squash and related gourds are usually less than a dollar a pound.

Serving suggestions: Try Pear and Squash Bruschetta; cook and dot with butter and salt.

14. Whole Grain Pasta
In the days of Atkins, pasta was wrongly convicted, for there is nothing harmful about a complex carbohydrate source that is high in protein and B vitamins. Plus, it’s one of the cheapest staples you can buy.

Serving suggestions: Mix clams and white wine with linguine; top orzo with tomatoes and garlic; eat cold Farfalle Salad on a picnic.

15. Sardines
As a kid, I used to hate it when my dad would order sardines on our communal pizzas, but since then I’ve acquired a taste for them. Because not everyone has, you can still get a can of sardines for relatively cheap. And the little fish come with big benefits: calcium, iron, magnesium, zinc, and B vitamins. And, because they’re low on the food chain, they don’t accumulate mercury.

Serving suggestions: Mash them with parsley, lemon juice, and olive oil for a spread; eat them plain on crackers; enjoy as a pizza topping (adults only).

16. Spinach
Spinach is perhaps one of the best green leafies out there—it has lots of Vitamin C, iron, and trace minerals. Plus, you can usually find it year round for less than a dollar.

Serving suggestions: Sautéed with eggs, as a salad, or a Spinach Frittata.

17. Tofu
Not just for vegetarians anymore, tofu is an inexpensive protein source that can be used in both savory and sweet recipes. It’s high in B vitamins and iron, but low in fat and sodium, making it a healthful addition to many dishes.

Serving suggestions: Use silken varieties in Tofu Cheesecake; add to smoothies for a protein boost; cube and marinate for barbecue kebobs.

18. Lowfat Milk or Almond Milk
Yes, the price of a gallon of milk is rising, but per serving, it’s still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. Plus, you’ll get a lot of benefit for a small investment.
Serving suggestions: In smoothies, hot chocolate, or coffee; milk products like low fat cottage cheese and yogurt.

19. Pumpkin Seeds
When it’s time to carve your pumpkin this October, don’t shovel those seeds into the trash—they’re a goldmine of magnesium, protein, and trace minerals. Plus, they come free with the purchase of a pumpkin.

Serving suggestions: Salt, roast, and eat plain; toss in salads.

20. Coffee or Tea


Although that bag of 99¢ Cheetos may look like a bargain, knowing that you’re not getting much in the way of nutrition or sustenance makes it seem less like a deal and more like a dupe. Choosing one of these twenty items, or the countless number of similarly nutritious ones, might just stretch that dollar from a snack into a meal.

Enjoy the holidays without packing on the unwanted pounds!

I used to be the girl who would indulge over the holidays knowing that come January 1st I would be on a new fast track diet. But as we all know the "lose 20 lbs in 4 weeks" never seemed to happen and I was stuck all year battling the weight I had gained not to mention my free for all eating lead to intense cravings. As I grew more passionate about nutrition and health I realized that the holidays are meant to be spent with family and loved ones and can be a healthy happy time of year.

Here are some helpful tips to start your holiday season off right:

1. Eat breakfast and in some cases lunch- Many people tend to avoid eating all day to "save up" for the big feast. This leads to binge eating and making choices based on hunger not on health. Keep your daily routine even on the holidays. If that means getting up and hitting the gym, do it! Extra activity only helps when we have the special piece of pumpkin pie.

2. Prepare- Every holiday, I pre-plan what I am going to eat. Maybe not exactly but enough that it helps me stick to my plan when filling my plate. It also helps to decide before hand what "treats" I really want to have so I can avoid temptations.

3. Bring a healthy appetizer- If your family is like mine we always have appetizers before the big meal. The best advice is to skip the appetizers all together and focus on helping prepare for the big day or bring a few healthy dishes that you can enjoy without feeling guilty.

4. Practice Moderation- of course it is OK to over indulge slightly during these special occasions but remember this tip "splurge on those items you can only enjoy once a year and skip those that you can have another day". For example if your Grandmother makes a homemade pecan pie... enjoy a small slice, but skip the rolls.

5. Enjoy tea- A cup of peppermint tea is a great treat after a meal that will help prevent picking at left overs

6. Give away leftovers- send your guests home with containers of left overs so you can get right back on track without temptations.

Have a wonderful Thanksgiving!!

Cranberries

I have been doing some research on what type of salad dressing to make for Thanksgiving at my in-laws when I decided on a Cranberry Apple Orange Vinaigrette. Then I received an email from John Doulliard about the health benefits of cranberries that I had to share. Its funny how life seems to always synch up!

This little berry definitly packs a powerful punch! Here are 8 benefits of cranberries sure to make you feel good about having a second helping of cranberries this holiday season:


1 - Urinary Tract Support. The most common cause of UTI's is a virulent bacterium called e-coli. Studies show that cranberries may protect against e-coli adhering to the urinary tract wall and thus decreasing the risk and virulence of the infection.

2 - Gatrointestinal Protection. It turns out cranberries may protect your gut, too. They have the same anti-adhering effect on another dangerous bacterium that is linked to gastric cancer and ulcers.

3 - Heart Health. Numerous studies suggest that cranberries may contribute to the reduced risk of cardiovascular disease, as well as lowering blood pressure.
4 - Cholesterol. Evidence also suggests that the polyphenols, anthocyanins, and ellagic acid in cranberries may reduce LDL oxidation, cholesterol, platelet clumping, and inflammation.

5 - Immunity. According to Ayurveda, cranberries are the lymph-movers of the winter. The lymphatic system drains every cell and transports the immune system. Not surprising that cranberries have such a global effect on the body's wellbeing: better lymph drainage equals better health!

Cranberries also:
6 - strengthen the gums,
7 - protect the prostate
8 - help to curb the common cold!


Most of us don't think of the holiday season as promoting our health very much. So this Thanksgiving, and throughout the winter, don't skimp on the cranberries!

Racing Heart

Do you every wake up and your heart is racing? Or it starts racing in the middle of the day? This can be caused by various factors :

•  Physiological: Exercise and emotional or sexual excitement in a normal person, lack of sleep
• Obesity
• Cardiac causes: Mitral or aortic valve disease. Atrial fibrillation,
• Hypertension
• Anemia
• Cigarette smoking due to stimulating effect of nicotine on the heart.
• Thyroid disease
• Anxiety, stress and fear
• Excessive consumption of tea and alcohol.
• Medicine containing ephedrine, aminophylline
• Insulin
• Digoxin and nitroglycerine used in heart disease
• Fever
• Hiatus hernia
• Gastric distention.
• Cardiac neurosis

Here are some home remedies you can try to calm the heart. If it persists please consult with your doctor.

• Decrease stress level
• Exercise daily, a walk for 30 minutes will also be beneficial to the calm racing heart.
• Do not over eat and drink.
• Avoid alcohol, cigarette, tea and coffee.
• Homeopathic remedies such as phosphorus, spigelia, can be useful if the symptoms match.
• Eat fresh fruits, and green vegetables with reducing fats in daily consumption.
• Grapes and guava are most effective home remedies for racing heart. You can drink their juice once in a day for few days.

 Source: tandurust.com

7 Natural Methods to Get You Through Cold and Flu Season

Its that time of year again.... cold and flu season. It seems like every place you go, work, school the post office the grocery store etc people are sneezing and sniffling.
We are all exposed to germs, but by strengthening your internal system you can have a great deal of control over your own health. While many people seek the influenza vaccine in the hopes of avoiding the flu, if you have a healthy and strong immune system, then such a step is unnecessary.

I just read this incredible article from Kimberly Snyder so I wanted to share what she wrote to help boost your immune system naturally to keep us healthy all year around.

1. Eat Right!
I have a hunch you’re not surprised that this is my top way to avoid colds and flu. After all, eating right is the foundation for vibrant health.

Avoid processed sugar and products, which decreases immunity and causes spikes in blood glucose, and dairy, which creates mucous. Reduce your chemical load by choosing organic plants and avoiding processed foods. If your body has to deal with toxins in the foods you eat, then it won’t have enough energy to fight off germs, as well.



Certain vitamins actually increase the number of white cells in your blood, boosting immunity.

•Vitamin C: Try bell peppers, broccoli, cabbage, grapefruits, spinach, and sweet potatoes for a boost of this antioxidant.
•Vitamin E: Which foods contain this beneficial vitamin? Try hazelnuts, almonds, tomatoes, and spinach.
•Carotenoids: You can find these beneficial nutrients in dark leafy greens like kale and spinach, orange-colored vegetables like squash and carrots, tomatoes, and spices like cayenne pepper.
•Bioflavonoids: These antioxidants are available in sweet peppers, chocolate, broccoli, Brussels sprouts, tropical fruits, garlic, and spinach.
•Selenium: Your body needs this mineral in trace amounts. You can find it in Brazil nuts, sunflower seeds, barley, brown rice, and oats.
•Zinc: Another essential mineral, you can find zinc from delicious sources like dark chocolate, pumpkin seeds, and sesame seeds or tahini.
•Omega-3 fatty acids: These essential fats can be found in walnuts and flaxseeds.


2. Control Stress
Stress saps your body of its ability to fight illness. According to the American Psychological Association, research has repeatedly shown that chronic stress has a direct correlation with weakened immune function.

What can you do to distress? Here are a few tools.
•Yoga
•Meditation
•Deep breathing exercises
•Positive visualization
•Take time for yourself
•Be aware of when you are feeling especially stressed
•Stretch


3. Get Enough Sleep
You need your sleep to stay healthy! If I sound like your mother, she said that with good reason. Research shows that when you are deprived of sleep, inflammatory cytokines rise while t-cells decrease. These two responses weaken your immune system, making it more difficult for your body to fight off cold and influenza.

Experts estimate adults need between seven and nine hours of sleep every night. Not sleeping well? Try these ideas to help improve your sleep.

•Avoid caffeine and sugar.
•Don’t eat heavy foods near bedtime- especially animal proteins, which are slow-digesting foods
•Keep your bedroom a comfortable temperature. In general, you need the room to be slightly cooler while you sleep than at other times during the day.
•Check your mattress and pillow. Are they comfortable? If not, it may be time to replace them.
•Create a bedtime routine and stick to it.
•Try a warm (not hot) bath right before bedtime. The drop in temperature after you get out of the bath triggers sleepiness.
•Use your bed only for sleeping. Read and watch television away from your bedroom.
•Lighted computer, laptop, and tablet screens within 30 minutes before bed may interrupt your sleep cycle. Shut off the computer at least an hour before you go to sleep.
•Go to bed at the same time every night and get up at the same time every morning to set your sleep schedule.
•Try a cup of chamomile or rooibos tea at least an hour before bed.

4. Exercise
Pursuing moderate exercise can boost your immune system. While experts aren’t sure exactly why this is, they have developed theories including:

•The rise in body temperature associated with exercise may fight off germs.
•Exercise helps control stress, allowing you stronger immune function.
•Exercise forces bacteria from your body via exhalation and sweat, thus flushing toxins out of your body before they make you sick.
•Exercise increases blood flow, which keeps your immune fighters circulating more quickly through your bloodstream.

Pursue moderate exercise. Take a brisk walk during the day, go hiking, bicycle, practice yoga or find some other activity you enjoy and can pursue regularly. One caveat, however. Over-exercising can lower immunity, so there’s no need to become a workout warrior.

5. Hydrate
Your body needs water to function. Staying hydrated is essential, and drinking water is the best way to do it. Water helps flush toxins out of your system and keeps your mucous membranes moist, which can prevent cold and flu germs from adhering inside your nose or lungs. The amount your body needs is dependent on many factors, including your activity levels and the kind of food you eat.  Just remember to drink water between meals, not with them.


6. Rebalance
When your body’s chemical load is high, it cannot function properly. Chemicals clog your organs and hamper your immune system. Eating a healthy diet goes a long way to detoxifying your body and rebalancing your system.

7. Heat it Up!
Warming herbs and spices heat up the body, boost circulation and speed up metabolism. All of these actions have a positive effect on the immune system, and adding them to your diet can help fight colds and flu. Try these:

•Cayenne
•Turmeric
•Cinnamon
•Cardamom
•Ginger
•Cloves
•Paprika


There’s no need to get sick this cold and flu season. If you take care of yourself- your internal terrain- then your immune system will be better prepared to fight off whatever germs you encounter.

"Honey" Contains no honey?

I am sure you all know already that most olive oil isn't really "olive oil" right? Well now researchers just discovered that most grocery store honey isn't really "honey"! YIKES!!!

So what is it made of.... we don't really know at this point but a majority of the honey tested did not contain bee pollen which means its not really honey. Its most likely some type of corn syrup with chemical additives to taste.

According to FSN, much of this imposter honey is more likely being secretly imported from China, and may even be contaminated with antibiotic drugs and other foreign materials.


For more on this shocking news here is the complete article Food Saftey News

Fruitwash labels turn into soap

Fruit may become a whole lot safer to eat if Scott Amron’s FruitWash Labels ever go from concept to reality. Scott developed the FruitWash label to allow consumers anywhere to easily clean their fruit.  The label is actually made from an organic fruit soap that dissolves when wet. The soap is designed to lift more than wax off fruit; it also cleans off microscopic bits of dirt and pesticide residue.

How cool is this!!!

Source: patch.com

Fats

I am sure every person reading this blog has heard at some point in their life that they need to avoid fats, fats make you fat and it is better to choose Low Fat or Fat Free products. Am I right? I know that I am because I didn't eat avocados for 3 years (and I love guacamole) because I thought it would make me fat and lets be honest I was always hungry. I bought low fat/fat free everything and I thought that was the healthiest choice. Society (books, billboards, TV, commercials, print ads, weight loss articles etc) has made us believe we should fear fats. That avoiding fats is the healthiest option. All of us have the best intentions and we only know what we know.

Well I am here to tell you that fats HELP YOU LOSE WEIGHT, not gain weight. They actually aid in micronutrient absorption in our bodies. Fats do not make you fat but instead support your cell membranes, bones, liver, lungs, kidneys, immune system, heart function, your bodies detoxification etc. When you digest fat for example from nuts and seeds all the fat is not digested. Since fat is binded to the antioxidants and fiber our bodies absorb the good fats and release the bad.

Choosing Low Fat or Fat Free products can cause serious damage to our health. A Low Fat diet is actually the #1 cause of gallbladder disease and can cause thyroid problems. Not to mention that LF and FF products have increased artificial sweeteners or salt to compensate since fat itself contains minerals and brings flavor into our system.

Society made a blanket statement that fat was bad, but the truth is the bad fats are polyunsaturated fats. These are they fats that are unstable and remain liquid even in the frig such as corn and canola oil. The polyunsaturated fats are loaded with free radicals that cause aging, inflammation, heart problems and caner.  Also we need to avoid trans fats at all cost! I know many states have ban trans fats but don't let that fool you, trans fats are still on our foods (french fries, chips, crackers, breads, peanut butter etc) under a different name.

That being said we want to make sure our diets contain a healthy amount of saturated or monounsaturated fats found in avocados, nuts, seeds, olive oil, grass fed animal products, coconut oil, real butter etc.

Since all this can be confusing don't stress and look at the fat content on a food label or the sugar content or sodium content. Instead look at the ingredient list and make sure their are less than 5 ingredient and that you personally can pronounce and understand what each of them are.  As for calories remember 1000 calories of kale does not  equal 1000 calories of twinkies. Our bodies know how to process and digest the kale absorbing all the nutrients, so make sure you are eating real whole foods.

Hope this helps!!!!! If you have any questions just let me know.

10 Tips to Avoid Foodborne Illness

It is a sorry state of affairs when food contamination has become a regular feature in the news cycle. From tomatoes to spinach to E. coli to Salmonella, the particulars vary, but the take-away is the same: there is something wrong with our food production system.


This time, it's cantaloupes contaminated with listeria. The outbreak of this foodborne illness, linked to a contaminated batch of melons from Colorado a few weeks ago, has already been blamed for the deaths of 18 people. More than 100 have fallen sick, and new cases are still being reported. While most of the contaminated cantaloupes should be out of the food supply by now, the symptoms of listeria can take up to one month to appear after infection, so if you think you may have been exposed, see a doctor as soon as possible.


In the meantime, here are ten things to remember to help keep you and your family safe from foodborne illnesses:

1. Wash. This is the obvious one, but also vitally important. Wash your hands, the counters, and your utensils often and with warm water. Especially take care to wash the microwave. The food particles that collect inside are magnets for bacteria.

2. Keep raw meats separate. Most people know to use a different knife and cutting board when preparing raw meat alongside veggies. Cross-contamination can also happen in your shopping cart at the grocery, though. Place packages of wrapped raw meats in an additional plastic produce bag to keep it separate from fresh foods. If you have reusable shopping bags, be sure to wash them often.

3. Rinse all your fruits and veggies even if it has a rind or peel! Although you won't eat the outside, your knife can carry bacteria into the edible part of the food when you cut into it.

4. Use a meat thermometer. Cook ground meats to 160°F. Cook beef, veal and lamb to 145°F and pork to 145°F. For poultry, cook breasts to 170°F and thighs to 180°F. Reheat leftovers to 165°F.

5. Boil your marinade before you re-use it in a dish.

6. Do not leave cut produce or any meat (cooked or uncooked) at room temperature for more than 2 hours. The bacteria that cause foodborne illnesses grow rapidly.

7. Do not keep leftovers (meat or vegetable) more than 4 days.

8. At the grocery, buy your cold foods last and get them in the refrigerator as soon as possible.

9. Be sure your refrigerator's temperature is uniformly between 34°F and 40°F, even in the door shelves. If your refrigerator's temperature varies from shelf to shelf, store only non-perishables in the warmer areas.

10. When in doubt, toss it. Would you play Russian Roulette?

Source: Integrative Nutrition

GMO's are everywhere!

Beware of so-called "natural" foods that claim to be vegetarian or "all natural." If they're made with corn, soy or canola and they're not ORGANIC, then they are almost certainly made with GMOs.


Many of these "natural" foods are sold at apparently healthy stores like Whole Foods or Trader Joe's. But that doesn't mean they don't contain GMOs! The shelves at Whole Foods contain a plethora of products with genetically engineered food ingredients, so read the labels and buy USDA organic, which is reliably non-GMO.

10 Rules for Living a Healthy Life

When Dr. Mark Hyman presented at the nutrition conference I just attended in NYC he mentioned one topic that I had to share. He spoke about the *10 rules for living a healthy life*, these rules are simple and easy to incorporate with a little planning. Print these rules out and hang them on your frig for extra motivation!


1. Eat foods without labels (such a fruits and veggies)
2. Choose foods with less than 5 ingredients and make sure each ingredient is recognizable
3. Avoid white powders (sugar, flour, salt etc)
4. Avoid high fructose corn syrup
5. Avoid shortening and refined oils (such as vegetable oils and Crisco)
6. Avoid food additives
7. Avoid artificial sweeteners
8 Eat food grown on a farm (fruits, vegs, whole grains etc) and not "made" in a plant (processed foods)
9. Do not drink your calories
10. Do not eat in bed or the car or your desk. Take time for yourself and focus on the food you are eating at a table.

Nu Val

Nu Val is coming to a grocery store new you! This new nutrition ranking system helps shoppers easily determine how much nutrition they are getting or are not getting from their food/drink choices. We all know we need to eat better but that's easier said than done. We are bombarded by "nutrition claims", "health claims", marketing tactics etc, so Nu Val has arrived to help us sort through the clutter. This scientific system is objective, reliable and simple guidance to nutritious foods. The food is scored on 1-100 which allows us to compare products and enjoy our food choices while shifting towards higher scored items = more nutritious. (FINALLY a simple way to choose the healthiest food for ourselves and our loved ones)

Check out their website to see the values of your favorite foods.... http://www.nuval.com  

10 Rules to Eating Healthy for Life- Dr. Mark Hyman

10 Rules to Eating Healthy for Life

1. Eat foods without labels (ex: Apples, Carrots, Spinach etc)
2. Choose foods that have less than 5 ingredients and make sure you recognize each of them
3. Avoid white powders (flour, sugar, salt )
4. Avoid High Fructose Corn Syrup
5. Avoid shortening and refined oils
6. Avoid food additives
7. Avoid artificial sweeteners (splenda, sweet and low, equal)
8. Eat food grown on a farm not in a manufacturing plant (1000 calories of Kale is very different than 1000 calories of Coke)
9. Don't drink your calories
10. Start your day with protein

Why should you eat a protein with a carbohydrate?

I get this question a lot working with clients "Why should you eat a protein with a carbohydrate?"

Since we are overwhelmed with dietary do's and don'ts I wanted to help to simply clarify this question since most of us have heard about this theory one place or another.

As a health coach I truly believe each of us are different and digest foods differently, but it is helpful to understand how we break down and metabolize what we eat.  Eating protein helps us stay satisfied throughout the day and when we eat this along with a carbohydrate it helps slow down the rate our body digests carbohydrates. This is a big benefit since we know when we eat carbs our body breaks them down to blood sugar or glucose, and we want to avoid that blood sugar spike that comes after eating say a piece of fruit like an apple. So when you eat an apple combined with a protein such as almonds your blood sugar rises more slowly and gently so you stay full longer then eating the apple alone.

Ginger

Ginger Benefits

Ginger has been used effectively for gastrointestinal problems as major as colitis and as minor as motion sickness. It stimulates good digestion. It helps alleviate congestion and minimizes mucous, even helping asthmatics. Various ginger extracts have been shown to improve cardiovascular health and circulation.

It is also an excellent natural anti-inflammatory. More naturopaths and even MDs are picking up on the fact that daily ginger consumption helps sooth daily arthritis pain as well other chronic aches and pains. Even brain inflammation is sometimes handled or alleviated with ginger.

How to Use Ginger
Since ginger extracts have so many powerful mainstream medical applications as implied above, your daily or frequent use of ginger roots will certainly provide considerable health benefits as well.

Powdered ginger capsules are handy to have on hand. But either juicing or brewing as a tea from fresh ginger roots are the best ways to use ginger. Make sure the ginger roots you purchase are crisp with smooth outer skins. Avoid the moist, wrinkled roots.

A traditional method is to first skin the roots, then cut several long thin slices that can be placed into a pot of pure water. The more ginger slices the better. Too strong is easily thinned down with added water. Too weak is almost useless as a tonic or remedy.

After bringing the pot to a boil, bring the heat down and let it simmer for around a half-hour. The pot with water and ginger can remain intact overnight for additional steeping. Go ahead and have a cup, but pour the rest into a glass container to refrigerate.

If the tea is strong enough, you can treat it like a concentrate. Pour some into a cup and add hot water each time you have some. If the taste is slightly offensive, add some raw honey.

If you have a slow speed masticating juicer, you can juice a small (two inch long), freshly peeled piece of thick root as part of whatever juice you like to drink. If you make water kefir, you can add a tablespoon or two of this thick heavy ginger liquid into the fermentation process for every pint of water kefir you brew.



Source for this article include: Natural News