Cancer Free Your Health and Home

October is breast cancer awareness month and I feel this is a great time to give out some helpful tips on how to decrease your chances of getting breast cancer. Prevention is key.

1. Choose Organic When Possible- By choosing organically grown veggies and organically raised animal products whenever possible, you limit your amount of exposure to dangerous pesticides and hormones.

2. Rethink your Teflon- Consider using cast-iron or any non-stick cookware such as ceramic titanium or porcelain enameled cast iron that do not contain the chemical PTFE found in most non-stick products that emit carcinogens when heated.

3. No canned goods- The lining used inside canned food products are extremely high in Bisphenol A (BPA) a commonly used toxin used in the manufacture of cans, plastics and resins.

4. Choose wise when it comes to cleaners- Toxic cleaning products in your home drastically increase your cancer risk especially breast cancer risk for females who tend to use them most often. Women have been shown to absorb as much as five pounds of toxins through the skin each year. Try natural cleanser: vinegar, baking soda, & thyme oil.

5. Be careful with the beauty- If you use makeup on a daily basis, you could be absorbing several pounds of harmful chemicals through your skin each year. Most ingredients used in makeup, lotions and other personal care items are not tested and almost 1,000 common additives are know toxins.

The bottom line is to be careful of what you use inside and outside your body. Watch your environment by making sure that it's not only toxic free but stress free. Buy organic whenever possible! By keeping these toxins at bay you could possibly changed your dynamic to living cancer free. Always consult your license healthcare provider for annual check-ups which is your pro-active way to staying healthy.

How To: Learn To Read Your Food Labels

Many consumers don’t truly look at what they’re eating.  They pick up a box of cereal because it says “natural” or “heart-healthy”, but they don’t really understand the nutrition labels.  This article will teach you tips and tricks to understand food labels. 

 

The top section of a nutrition label typically gives you serving size, calories, and nutrient information.  The bottom part contains daily values (DVs) for 2,000 and 2,500 calorie diets.  This footnote provides recommended dietary information for important nutrients, such as fats, sodium, and fiber. 

 

When reading a food label, start by looking at the serving size.  How many cups or ounces are in a serving?  How many servings are there per container?  This helps you to understand portion sizes.  If you buy a big bag of chips or make pasta with sauce, try to make sure that you’re watching your portion sizes.  Recognize that if you eat half of a large bag of chips, it typically contains multiple portions.  The size of the serving influences the number of calories and all the nutrient amounts listed on the top part of the label.  Pay attention to serving sizes, for it can double the calories and nutrient numbers, including %Daily Values. 

 

Next, look at calories and calories from fat.  Calories show how much energy you will get from a serving of the grocery.  Many people consume more calories than they need, without consuming proper amounts of nutrients.  It is important to remember that the number of servings you consume determines the number of calories you eat, or your portion size.  A general idea is that 400 calories is quite high, 100 is moderate, and 40 is low.  Eating too many calories per day is linked to obesity.  General references on nutrition labels are based on 2,000 calorie diets.

 

Make sure to try to limit Total, Saturated, and Trans fat as well as Cholesterol and Sodium.  Eating too much can increase your risk of certain chronic diseases, cancers, and high blood pressure. Health experts will recommend that you keep your intake of saturated fat, trans fat, and cholesterol as low as possible. On the other hand, the bottom of the food labels show Vitamins, Calcium, Iron, and Dietary Fiber, which most Americans do not consume enough of.  It is important for us to consume healthy amounts of these because it can reduce risks of diseases and other conditions.  For instance, eating enough calcium can prevent osteoporosis.  Eating a diet high in dietary fiber can help promote healthy bowel function. 

 

The % Daily Values are based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet--not 2,500 calories. You, like most people, may not know how many calories you consume in a day. But you can still use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories.  The %DV helps you determine if a serving of food is high or low in a nutrient.  For quick reference, 5%DV is low, while 20% or more is quite high.  The %DV also makes it easy for you to compare one product to a similar product as long as the serving sizes are similar.  

Pampering4life Healthy Recipes: Labor Day Delight

Unfortunately summertime is coming to an end and soon we will be packing school lunches and fastening coats but before the end there is still one holiday celebration! That's right, Labor Day, now it may not be as big of a celebration as the fourth of July but this is still a great holiday to have an end of the summer party to celebrate with friends and family. Invite everyone over for just one last barbeque before the grills have to be covered up and just looked at as a summertime memory! However, with parties still comes the unfortunate temptation of all the delicious party foods. Well here is a recipe for a delicious Peach-Raspberry pie that will have everyone forgetting about the brownies that were set on the table. Enjoy!

INGREDIENTS

Crust

• 1 1/4 cups whole-wheat pastry flour (see Ingredient Note)
• 1 1/4 cups all-purpose flour
• 2 tablespoons honey to substitute the sugar
• 1/2 teaspoon salt
• 4 tablespoons cold unsalted butter
• 1/4 cup reduced-fat sour cream
• 3 tablespoons canola oil
• 4 tablespoons ice water

Filling

• 6 cups organic sliced peeled peaches (6-8 medium, ripe but firm; see Tip)
• 1 cup fresh organic or frozen raspberries
• 2/3 cup honey
• 1 tablespoon lemon juice
• 3 tablespoons cornstarch
• 1 large organic egg white, lightly beaten, for brushing

Preparation

1. To  prepare crust: Whisk whole-wheat flour, all-purpose flour, 2 tablespoons honey and salt in a large bowl. Cut butter into small pieces and, with your fingers, quickly rub them into the dry ingredients until the pieces are smaller but still visible. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle water over the mixture. Toss with a fork until evenly moist. Knead the dough with your hands in the bowl a few times-the mixture will still be a little crumbly. Turn out onto a clean surface and knead a few more times, until the dough just holds together. Divide the dough in half and shape into 5-inch-wide disks. Wrap each in plastic and refrigerate for at least 1 hour.
2. Meanwhile, prepare filling: Combine peaches, raspberries, 2/3 cup honey and lemon juice in a large bowl; toss well to coat. Let stand for 5 minutes. Transfer the fruit mixture to a colander set over a medium bowl and let drain for 30 minutes. Pour the collected juice into a small saucepan. Return the fruit to the large bowl. Bring the juice to a boil over high heat and cook, gently swirling the pan, until reduced, syrupy and slightly darkened in color, 3 to 4 minutes. Add the syrup to the fruit along with cornstarch; gently toss until the cornstarch is completely dissolved.
3. To assemble & bake pie: Position a rack in the center of the oven and place a foil-lined baking sheet on the rack below; preheat to 375 F
4. Remove the dough from the refrigerator; let stand for 5 minutes to warm slightly. Roll one portion between sheets of parchment or wax paper into a 12-inch circle. Peel off the top sheet and invert the dough into a 9-inch pie pan. Peel off the remaining paper. Trim the crust with kitchen shears or a butter knife so it overhangs the edge of the pan by 1 inch. Scrape the filling into the crust. Roll the remaining portion of dough between sheets of parchment or wax paper into another 12-inch circle. Peel off the top sheet of paper and invert the dough onto the fruit. Trim the top crust so it overhangs evenly. Tuck the top crust under the bottom crust, sealing the two together and making a plump edge. Flute the edge with you fingers. Brush the top and edge with egg white and sprinkle with the remaining 1 teaspoon honey. Cut 6 steam vents in the top crust.
5. Bake the pie on the center rack until the crust is golden brown and the fruit is bubbling, 50 to 60 minutes. Let cool on a wire rack for at least 1 1/2 hours.

Avocado: The super fruit

This up and coming fruit is making its way into many diets and new recipes and for good reasons too! The health benefits of Avocado are endless and not to mention they are delicious!

 

Avocados are rich in monounsaturated fat that is easily burned for energy. I know the word fat may scare some, but the monounsaturated fat is healthy for you! Foods that contain this fat lessen your LDL cholesterol, which is harmful to your body. Try to eat a whole avocado every day by simply adding it to your salad for example. This will increase your healthy fat and calorie intake without increasing protein or carbohydrate intake by saying putting chicken in the salad instead. Avocado is also very high in potassium and will help balance your vitally important potassium to sodium ratio.

Avocados are also very low in fructose, which is yet another bonus, and provide close to 20 essential health-boosting nutrients, including:

·         Fiber

·         Potassium (more than twice the amount found in banana)

·         Vitamin E

·         B-vitamins

·         Folic acid

 

These super fruits are also said to be one of the safest fruits you can buy. Their thick skin protects the inner fruit from any pesticides. Most experts believe you do not need to buy more expensive organic avocados because of the little pesticide exposure.

 

Avocados have high fiber content as well. A typical avocado will contain both insoluble and soluble fiber, which makes it extremely powerful. Soluble fiber is great for appetite control. It has the effect of making you feel full, because it turns into a gel that sits in your stomach for a while when it comes into contact with water.

 

Introduce this green fruit to your diet and reap the bountiful benefits! Here is just one simple recipe to get you started.

 

Raspberry Avocado Salad with Honey Raspberry Vinaigrette

 

Ingredients:

Salad

•     2 ripe, Fresh Hass Avocados, peeled, seeded and diced


•     1 (5 oz.) package spring mix salad


•     1 (11 oz.) can mandarin oranges, well drained


•     1/2 cup glazed walnuts, coarsely chopped


•     1/3 cup sliced green onions


•     1 cup fresh raspberries


•     Pepper to taste


Dressing

•     1/4 cup extra virgin olive oil


•     1/4 cup raspberry vinegar


•     1 1/2 Tbsp. honey


•     1/2 Tbsp. Dijon mustard


•     1/4 tsp. salt


Instructions:

1.  To prepare dressing, whisk together the oil, vinegar, honey, mustard and salt in a small bowl; set aside.

2.  Place the greens, oranges, walnuts and onions in a large bowl.

3.  Drizzle with dressing and toss to coat.

4.  Add avocados and raspberries and toss lightly.

 

6 Easy Tips to Follow Your Nutrition Plan

 

Often times when people start to consider a new nutrition program they usually want to revamp what’s in the kitchen or simply put their shopping list. One thing that I often see with my clients is when they no longer allow themselves the freedom of eating the things they enjoy. So, I will hear complaints that eating healthy is boring or blah but the reality is not what you’re eating but how to cook what you’re eating by making it as flavorful as possible.  The key here really is not always what you buy but how to cook it. You can stick to a great nutrition program just by using some easy steps below in gaining the new healthier you.

When preparing vegetables try not to overcook them or under season them. Cut back on the cooking time to reap all of the natural flavors of your vegetables. You may also want to try a finishing sauce like vinaigrette of olive oil and balsamic vinegar and spices. You will be very surprised of the finished taste.

Try cooking healthy quick meals like grill salmon with frozen vegetables or whole-wheat couscous. One of my favorites is quinoa with carrots which has a preparation time of 30 minutes or less. Eating healthy can be easy with some dedicated focus.

Keep a healthy pantry of granola snacks, nuts, raisins, and dried fruit to keep temptation at bay. Stay with the mindset if it’s not in my kitchen I do not eat it.

Limit the sodium by avoiding processed foods of any kind. I had one of my client’s ask me “how do you know if it’s processed”. My rule of the thumb is anything in bags or boxes as natural whole foods are fresh with an expiration date. If you purchase healthy foods you will stay within the normal daily range of 2,300 mg of salt a day.

When away from home staying close to healthy easy foods is best.  Try salad in a jar which is something I keep near and dear to me. You simply build a mason jar with your favorite selections from romaine lettuce to hard boil egg slices while keeping the dressing at the bottom of the jar. When you are ready to partake in your salad you simply shake and eat. What I like about this concept; it’s easy and you can keep more than just salad using this method. You can try fruit, soups, and a host of other healthy meals simply store it correctly and you have a few days’ worth of meals.

So you see eating healthy is not the enemy. You just have to try some things to make your life a little easier while adjusting to a simple nutrition plan that everyone including your family can have fun doing and look forward to the participation. If you enjoyed this article be sure to follow us on Facebook for more quick easy health tips follow our website at http://www.nutritionyoudesign.com

Protein Rich Foods To Keep Hair Healthy

The nutrients you eat today help fortify the hair follicle -- from which each strand is born -- and the scalp that surrounds it. Of course, there's more to your hair than what you eat. Smoking, hormonal imbalances, and not enough sleep can also affect how your hair looks and feels. No magic nutrient can make up for those concerns.

Still, you have a lot more leverage than you might think. If you eat a balanced, varied, protein-rich diet that focuses on the following 10 foods, you'll be giving your hair the TLC it needs and deserves.

"I often tell my clients to always remember what you put into your system on the inside is a direct reflection of what is going on outside. As a specialist in hormonal disorders with women who are losing the battle to nutrition. They are clueless on what is going on in their bodies which is one of the reasons why I provide a complete hormonal testing to see if they have any deficiencies which can cause hair loss says, "New Jersey Integrative Health Counselor Gail Thorpe, CA, CHHC, AADP, CEO of the premiere nutritional services at Pampering4life Lifestyle and Wellness Company.

You can still have healthy hair for the New Year just by eating the proper foods to nourish your most important asset your body. The following protein rich foods will give you the nutrients you need to keep your hair healthy.


Salmon

Besides being rich in protein and vitamin D (both are required for strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can't make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is making up of these fatty acids, which is important for the hair. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.

Other options: If salmon doesn't thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and walnuts (see below for more wonderful things about walnuts.)

Walnuts

These are the only type of nut that have a significant amount of omega-3 fatty acids. They're also rich in biotin and vitamin E, which helps protect your cells from DNA damage. Too little biotin can lead to hair loss.

Blueberries

Exotic super fruits may come and go but when it comes to vitamin C, the super nutrient that does wonders for your cells. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage.

Lentils

Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, making it a great staple for vegetarian, vegans, and meat eaters.

Spinach

The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.

Sweet Potatoes

Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A which the cells cannot live without. It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.

Greek Yogurt

Cruise the dairy aisle for low-fat options such as Greek yogurt, which is high in hair-friendly protein, vitamin B5 (pantothenic acid -- an ingredient you'll often see on hair care product labels), and vitamin D.

Losing Weight Vs Exercise

Losing or gaining weight can be a challenge for any person, especially when multitudes of fad diets and products geared toward bulking up or slimming down bombard you in magazines, television ads and even the aisles of your grocery store. Losing or gaining weight really comes down to a simple equation of how many calories you take in and how many you burn. If your goal is simply to be healthy, maintaining a good calorie intake while engaging in moderate exercise most days of the week will fight diseases and keep you strong.

 

It takes 3,500 calories to lose 1 lb. If you are trying to lose weight, restrict your calorie intake each day to burn more calories than you take in. If you restrict your current diet by 500 calories each day, you will lose 1 lb. each week. You may find restricting your calories is easy if you cut portion sizes, swap high-calorie foods for low-calorie ones or simply forgo your daily treat or dessert. Talk with a physician, nutritionist or health coach to determine how many calories you need each day to stay healthy before any calorie-restricting diet.

A new study confirms the overall research findings that dietary change, specifically eating less fat, produces more weight loss than changes in exercise. But it also shows that changes in one kind of behavior may help promote changes in the other, especially among women.

Many studies have compared weight loss resulting from changing diet versus increasing activity. Most often, weight loss during programs focused on dietary change produced two to three times greater weight loss than programs focuses on exercise.

The truth is, exercise is a complicated business and there are a number of things that can affect how many calories you burn. Knowing what those are will help you set realistic goals and get the most out of your workouts.

Pampering4life Health Tip: Diabetes

What is diabetes?

Diabetes means that your blood glucose (sugar) is too high. Your blood always has some glucose in it because the body uses glucose for energy; it's the fuel that keeps you going. But too much glucose in the blood is not good for your health.
Your body changes most of the food you eat into glucose. Your blood takes the glucose to the cells throughout your body. The glucose needs insulin to get into the body's cells. Insulin is a hormone made in the pancreas, an organ near the stomach. The pancreas releases insulin into the blood. Insulin helps the glucose from food get into body cells. If your body does not make enough insulin or the insulin does not work right, the glucose can't get into the cells, so it stays in the blood. This makes your blood glucose level high, causing you to have diabetes.
If not controlled, diabetes can lead to blindness, heart disease, stroke, kidney failure, amputations (having a toe or foot removed, for example), and nerve damage. In women, diabetes can cause problems during pregnancy and make it more likely that your baby will be born with birth defects.

What is pre-diabetes?

Pre-diabetes means your blood glucose is higher than normal but lower than the diabetes range. It also means you are at risk of getting type 2 diabetes and heart disease. There is good news though: You can reduce the risk of getting diabetes and even return to normal blood glucose levels with modest weight loss and moderate physical activity. If you are told you have pre-diabetes, have your blood glucose checked again in 1 to 2 years.

What are the different types of diabetes?

The three main types of diabetes are:

• Type 1 diabetes is commonly diagnosed in children and young adults, but it's a lifelong condition. If you have this type of diabetes, your body does not make insulin, so you must take insulin every day. Treatment for type 1 diabetes includes taking insulin shots or using an insulin pump, making healthy food choices, getting regular physical activity, taking aspirin daily (for many people), and controlling blood pressure and cholesterol levels.
• Type 2 diabetes is the most common type of diabetes — about 9 out of 10 people with diabetes have type 2 diabetes. You can get type 2 diabetes at any age, even during childhood. In type 2 diabetes, your body makes insulin, but the insulin can't do its job, so glucose is not getting into the cells. Treatment includes taking medicine, making healthy food choices, getting regular physical activity, taking aspirin daily (for many people), and controlling blood pressure and cholesterol levels. If you have type 2 diabetes, your body generally produces less and less insulin over time. This means that you may need to increase your medications or start using insulin in order to keep your diabetes in good control.
• Gestational (jess-TAY-shun-ul) diabetes occurs during pregnancy. This type of diabetes occurs in about 1 in 20 pregnancies. During pregnancy your body makes hormones that keep insulin from doing its job. To make up for this, your body makes extra insulin. But in some women this extra insulin is not enough, so they get gestational diabetes. Gestational diabetes usually goes away when the pregnancy is over. Women who have had gestational diabetes are very likely to develop type 2 diabetes later in life.

Who gets diabetes?

About 24 million Americans have diabetes, about half of whom are women. As many as one quarter do not know they have diabetes.
Type 1 diabetes occurs at about the same rate in men and women, but it is more common in Caucasians than in other ethnic groups.
Type 2 diabetes is more common in older people, mainly in people who are overweight. It is more common in African-Americans, Hispanic-Americans/Latinos, and American Indians.

What causes diabetes?

Type 1 and type 2 diabetes —The exact causes of both types of diabetes are still not known. For both types, genetic factors make it possible for diabetes to develop. But something in the person's environment is also needed to trigger the onset of diabetes. With type 1 diabetes, those environmental triggers are unknown. With type 2 diabetes, the exact cause is also unknown, but it is clear that excess weight helps trigger the disease. Most people who get type 2 diabetes are overweight.
Gestational diabetes — Changing hormones and weight gain are part of a healthy pregnancy, but these changes make it hard for your body to keep up with its need for insulin. When that happens, your body doesn't get the energy it needs from the foods you eat.

Am I at risk for diabetes?

The risk factors for type 1 diabetes are unknown. Things that can put you at risk for type 2 diabetes include:

• Age — being older than 45
• Overweight or obesity
• Family history — having a mother, father, brother, or sister with diabetes
• Race/ethnicity — your family background is African-American, American Indian/Alaska Native, Hispanic-American/Latino, Asian-American/Pacific Islander and Native Hawaiian
• Having a baby with a birth weight more than 9 pounds
• Having diabetes during pregnancy (gestational diabetes)
• High blood pressure — 140/90 mmHg or higher. Both numbers are important. If one or both numbers are usually high, you have high blood pressure.
• High cholesterol — total cholesterol over 240 mg/dL
• Inactivity — exercising less than 3 times a week
• Abnormal results in a prior diabetes test
• Having other health conditions that are linked to problems using insulin, like polycystic ovarian syndrome (PCOS)
• Having a history of heart disease or stroke

What are the signs of diabetes?

• Being very thirsty
• Urinating a lot
• Feeling very hungry
• Feeling very tired
• Losing weight without trying
• Having sores that are slow to heal
• Having dry, itchy skin
• Losing feeling in or having tingling in the hands or feet
• Having blurry vision
• Having more infections than usual

If you have one or more of these signs, see your doctor.

How can I take care of myself if I have diabetes?

Many people with diabetes live healthy and full lives. By following your doctor's instructions and eating right, you can too. Here are the things you'll need to do to keep your diabetes in check:

• Follow your meal plan — Eat lots of whole grain foods, fruits, and vegetables.
• Get moving — Health benefits are gained by doing the following each week:
  • 2 hours and 30 minutes of moderate intensity aerobic physical activity
  or
  • 1 hour and 15 minutes of vigorous-intensity aerobic physical activity
  or
  • A combination of moderate and vigorous-intensity aerobic physical activity
  and
  • Muscle-strengthening activities on 3 days

• Test your blood glucose — Keep track of your blood glucose levels and talk to your doctor about ways to keep your levels on target. Many women report that their blood glucose levels go up or down around their period. If you're going through menopause, you might also notice your blood glucose levels going up and down.

• Take your diabetes medicine exactly as your doctor tells you.

Talk to your doctor about other things you can do to take good care of yourself. Taking care of your diabetes can help prevent serious problems in your eyes, kidneys, nerves, gums and teeth, and blood vessels

Is there anything I can do to prevent diabetes?

Yes. The best way to prevent diabetes is to make some lifestyle changes:

• Maintain a healthy weight. Being overweight raises your risk for diabetes. Calculate your Body Mass Index (BMI)  to see if you're at a healthy weight. If you're overweight, start making small changes to your eating habits by adding more whole grain foods, fruits, and vegetables. Start exercising more, even if taking a short walk is all you can do for now. If you're not sure where to start, talk to your doctor. Even a relatively small amount of weight loss – 10 to 15 pounds – has been proven to delay or even prevent the onset of type 2 diabetes.
• Eat healthy
  • Eat lots of whole grains (such as whole wheat or rye bread, whole grain cereal, or brown rice), fruits, and vegetables.
  • Choose foods low in fat and cholesterol. Read food labels. If you eat 2,000 calories per day, you should eat no more than 56 grams of fat each day.
  • If you drink alcohol, limit it to no more than one or two drinks (one 12-ounce beer, one 5-ounce glass of wine, or one 1.5-ounce shot of hard liquor) a day.
• Get moving. Health benefits are gained by doing the following each week:
  • 2 hours and 30 minutes of moderate intensity aerobic physical activity
  or
  • 1 hour and 15 minutes of vigorous-intensity aerobic physical activity
  or
  • A combination of moderate and vigorous-intensity aerobic physical activity
  and
  • Muscle-strengthening activities on 3 days
  
  Some suggestions for fitting physical activity in:
  • Take the stairs instead of the elevator
  • Take a brisk walk on your lunch break
  • Park at the far end of the parking lot and walk
  • Get off the bus or subway a few stops early and walk the rest of the way
  • Walk or bicycle whenever you can

Take care of your health with proper nutrtion and lifestyle modifications. If you are not sure how to make these changes you may need to seek an expert. If you are ready to begin your journey to a healthier you contact our office for your nutrition pre-screening consultation. The journey begins when you are ready.....

Pampering4life Healthy Eating Series: Tempeh Croutons

Prep Time:

10 minutes

Cooking Time:

45 minutes

Yields:

4 servings

Ingredients:

1 package tempeh
1/2 cup olive oil
1/2 cup apple cider vinegar
2 tablespoon shoyu

Directions:

1. Slice tempeh into bite-size cubes.
2. In a bowl, mix together the oil, vinegar and shoyu.
3. Add tempeh and mix well.
4. Place tempeh in a baking dish or on a cookie sheet and bake at 325 degrees until golden brown, about 45 minutes.
5. Let cool and serve in your favorite salad.

You can find this and a host of other healthy recipes at my website http://www.nutritionyoudesign.com

Pampering4life Health Tip: Digestive Enzymes

Eating a great meal from day to day is always considered a great pleasure. Eating is important for proper nutrition and absorption for your body to function properly. What is not often discussed is the importance to proper digestion and the effects it can have on the body both negative and positive.

The human digestive tract breaks food into smaller molecules for absorption in two separate ways. Mechanical digestive processes break larger chunks of food into smaller chunks, while chemical processes break larger molecules into smaller ones. Digestive enzymes speed up the reactions that break larger molecules into smaller ones, helping to improve the efficiency of digestion.

There are many types of digestive enzymes, explained by leading doctors in the field. In the book "Biochemistry" by Dr. Reginald Garrett he talks about the different types of digestive enzymes and their chemical terminology. The different forms of enzymes work together with the bile salts produced in the liver and stored in the gallbladder, after which they move into the small intestine. Working together, digestive enzymes can break down all the large digestible molecules in food.

Because of enzyme specificity, some individuals who lack certain digestive enzymes can't digest some components of diet i.e. gluten tolerance etc. It's relatively common for individuals to lack the lactase enzyme, which results in lactose intolerance. Lactose intolerant individuals can't consume dairy, because they can't digest the sugar in milk. If they do consume lactose, it will pass into the large intestine, where bacteria will digest it, which results in gas and cramping.

The human body will lose very important enzymes as you age over time which is why it's important to consume foods that can replenish enzymes. Eating a diet full of natural, raw, foods that can replenish many enzymes lost will give your system the opportunity for better digestion and absorption. The body can always heal itself as long as you fuel it with proper nutrition.

The next time you enjoy a good meal make sure its one that can give your body what it needs to stay healthy. Learn more about proper eating for health at http://www.nutritionyoudesign.com

Pampering4life Health Tip: Arthritis

Arthritis is a general term used to refer to any disorder that affects the joints. Joints are places where bones meet, such as your elbow or knee. There are more than 100 types of arthritis. Most types of arthritis cause pain or swelling in the joints. Some types also can cause problems in your organs, such as your eyes or skin.
The most common type, osteoarthritis (OSS-tee-oh-ar-THREYE-tuhss), is often related to aging or injury. In osteoarthritis, the slippery tissue that covers the ends of bones in the joint breaks down. When this happens, the bones grind against each other. This causes pain and swelling. It most often affects the fingers, knees, and hips.
Rheumatoid (ROO-muh-toid) arthritis is an autoimmune disease, in which the body's defense system, called the immune system, attacks the lining of the joints throughout the body. Often these are joints in the hands and feet. Rheumatoid arthritis also may affect internal organs.
Gout is a common and painful type of arthritis caused by a buildup of uric acid in the body. Deposits of uric acid in joints — often the big toe — cause extreme pain, swelling, and redness. Other joints may be affected as well.
If you have joint pain, see your doctor. Finding out about arthritis early and getting the right treatment can prevent further joint damage and help control symptoms. Many types of treatment are available, including medicines and surgery.
These steps also might help ease arthritis symptoms:

• Maintain a healthy weight. Being overweight can strain your knees and hips.
• Be physically active. Moving all of your joints will help you. Your doctor or nurse can show you some gentle stretching exercises and how to move more easily. Going for a walk every day will help, too.
• Take a warm shower in the morning.
• Use an ice pack on sore areas.

Arthritis can make it hard to work and do activities you enjoy. Even if only one joint is affected, you might need to change the way you do many daily activities to use this joint less. Your doctor and therapists can help you find new ways of doing things in your home or workplace, so you can live with less pain.

Healthy Breastfeeding Through Nutrition

Healthy Eating

Many new mothers wonder if they should be on a special diet while breastfeeding, but the answer is no. You can take in the same number of calories that you did before becoming pregnant, which helps with weight loss after birth. There are no foods you have to avoid. In fact, you can continue to enjoy the foods that are important to your family — the special meals you know and love.
As for how your diet affects your baby, there are no special foods that will help you make more milk. You may find that some foods cause stomach upset in your baby. You can try avoiding those foods to see if your baby feels better and ask your baby’s doctor for help.
Keep these important nutrition tips in mind:

• Drink plenty of fluids to stay hydrated (but fluid intake does not affect the amount of breast milk you make). Drink when you are thirsty, and drink more fluids if your urine is dark yellow. A common suggestion is to drink a glass of water or other beverage every time you breastfeed. Limit beverages that contain added sugars, such as soft drinks and fruit drinks.
• Drinking a moderate amount (up to 2 to 3 cups a day) of coffee or other caffeinated beverages does not cause a problem for most breastfeeding babies. Too much caffeine can cause the baby to be fussy or not sleep well.
• Vitamin and mineral supplements can not replace a healthy diet. In addition to healthy food choices, some breastfeeding women may need a multivitamin and mineral supplement. Talk with your doctor to find out if you need a supplement.
• See our Breastfeeding fact sheet for information on drinking alcohol and breastfeeding.

Can a baby be allergic to breast milk?

Research shows that a mother’s milk is affected only slightly by the foods she eats. Breastfeeding mothers can eat whatever they have eaten during their lifetimes and do not need to avoid certain foods. Babies love the flavors of foods that come through in your milk. Sometimes a baby may be sensitive to something you eat, such as dairy products like milk and cheese. Symptoms in your baby of an allergy or sensitivity to something you eat include some or all of these:

• Green stools with mucus and/or blood, diarrhea, vomiting
• Rash, eczema (EG-zuh-muh), dermatitis, hives, dry skin
• Fussiness during and/or after feedings
• Crying for long periods without being able to feel consoled
• Sudden waking with discomfort
• Wheezing or coughing

Babies who are highly sensitive usually react to the food the mother eats within minutes or within four to 24 hours afterwards. These signs do not mean the baby is allergic to your milk itself, only to something you are eating. If you stop eating whatever is bothering your baby or eat less of it, the problem usually goes away on its own. You also can talk with your baby’s doctor about any symptoms. If your baby ever has problems breathing, call 911 or go to your nearest emergency room.

Vegan diets

If you follow a vegan diet or one that does not include any forms of animal protein, you or your baby might not get enough vitamin B₁₂ in your bodies. This can also happen if you eat meat, but not enough. In a baby, this can cause symptoms such as loss of appetite, slow motor development, being very tired, weak muscles, vomiting, and blood problems. You can protect your and your baby’s health by taking vitamin B₁₂ supplements while breastfeeding. Talk to your doctor about your B₁₂ needs.

Fitness

An active lifestyle helps you stay healthy, feel better, and have more energy. It does not affect the quality or quantity of your breast milk or your baby’s growth. If your breasts are large or heavy, it may help to wear a comfortable support bra or sports bra and pads in case you leak during exercise. It is also important to drink plenty of fluids. Be sure to talk to your doctor about how and when to slowly begin exercising following your baby’s birth.

Simple Steps To Improve Food Choices

There are many small ways that you can change your eating habits so that you eat healthier foods. Consider these tips when choosing or preparing your foods.

At home

• Fry foods with a little bit of olive oil rather than butter, margarine, or lots of vegetable oil.
• Use canola oil when baking.
• Prepare fish such as salmon or mackerel twice a week.
• Sprinkle slivered nuts or sunflower seeds on your salads instead of bacon bits.
• Eat Canadian bacon or lean ham instead of bacon.
• Try low-fat frozen yogurt instead of regular ice cream.
• Eat broiled, baked, roasted, or grilled chicken without the skin instead of fried chicken.
• Add lettuce, tomato, and other vegetables, rather than cheese, to your sandwiches.
• Eat extra lean ground beef (5% fat) instead of regular ground beef (25% fat).
• Try whole-wheat tortillas instead of regular flour tortillas.
• Try whole-wheat or multigrain bread instead of white bread.
• Try low-fat, low-sodium crackers instead of regular crackers.
• Eat water-packed rather than oil-packed tuna.
• Use mustard, catsup, or low-fat mayonnaise on your sandwiches instead of regular mayonnaise.
• Try making sandwiches with 95% to 97% fat-free lunch meats.
• Use lemon juice, herb vinegar, or reduced-calorie salad dressings on your salads.
• Choose nonhydrogenated peanut butter. You can tell that it's nonhydrogenated if there's some oil on top of the peanut butter. Hydrogenated peanut butter is all solid at room temperature.
• Eat lower-fat cookies, such as graham crackers or fig bars.
• Choose canned fruits packed in water rather than syrup.

Eating out

In any restaurant:

• Ask for salad dressing, gravy, or sauce on the side and use sparingly.
• Choose main dishes that are broiled, baked, roasted, or grilled, instead of deep-fried or pan-fried.
• Don't be afraid to make special requests, such as asking that something be cooked with less fat.

When ordering a sandwich:

• Add lettuce and tomato.
• Ask for whole-wheat or rye bread.
• Choose mustard instead of mayonnaise.

At Chinese restaurants:

• Have brown rice instead white rice.
• Order a side dish of steamed broccoli.

At fast food places:

• Order smaller burgers. Skip the cheese and bacon.
• Order a grilled chicken sandwich.
• Order garden or grilled chicken salads with low-fat dressings.
• Choose water or low-fat milk instead of regular soda.

At pizza places:

• Ask for vegetable toppings, such as mushrooms or peppers, rather than meat toppings.
• Get whole-wheat crust.
• Request half the cheese.
• Eat a salad with low-fat dressing in place of a slice of pizza.

Pampering4life Healthy Eating Series:Whole Wheat Pasta and Veggies

Makes 2 servings

Carrots, celery and greens make tasty additions to this quick tomato sauce with Italian spices. The nuttiness of whole wheat pasta adds to the deep flavors of the dish. You'll be eating dinner in no time!

Ingredients

4 ounces whole wheat pasta
1/4 cup chopped onion
1/4 cup water or low-sodium vegetable broth
1/4 cup chopped carrots
1/4 cup chopped celery
3 cloves garlic, minced
1 cup finely chopped Swiss chard or kale
1 (14.5-ounce) can no-salt-added diced tomatoes, about 1 3/4 cups
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
Nutritional yeast (optional)

Method

Cook pasta according to package directions, reserving 1/4 cup pasta cooking water.

Heat a large skillet over medium heat until hot. Add onion and cook, stirring frequently, about 3 minutes or until beginning to stick to pan. Add water, carrots, celery, garlic and Swiss chard and cook 5 minutes or vegetables are tender. Stir in tomatoes, basil, thyme and red pepper. Bring to a boil.

Reduce heat to low and simmer 5 to 7 minutes or until vegetables are very tender and sauce is thickened. Stir in reserved pasta cooking water and heat through, then stir in pasta. Serve with a sprinkle of nutritional yeast, if using.

Nutrition

Per serving: 280 calories (15 from fat), 1.5g total fat, 0g saturated fat, 0mg cholesterol, 150mg sodium, 59g total carbohydrate (10g dietary fiber, 11g sugar), 10g protein

Understanding Food Cravings And Your Health

Who hasn't been there: in the throes of those food cravings so intense that having Jillian Michaels appear in the flesh wouldn't hold you back from craving food like that bag of chips...or greasy slice of pizza...or chocolate confection. But why exactly are these common food joneses so powerful?

An enormous percentage of women crave sugar, carbohydrates, or alcohol. In most cases, these food cravings are not true eating disorders, but instead are signs of hormonal imbalance caused by a lack of healthy nutrition.
Your personal issue may be the afternoon snack (often chocolate or candy or a food that’s also heavy in carbohydrates), too many potato chips, the extra glass of wine at night, or a hundred other variations. But the underlying mechanism, and the way to curb cravings, is the same. And it has nothing to do with willpower, or your lack thereof!

Food cravings mean that the body has its signals mixed up. When we are exhausted or blue, we have low blood sugar and/or low serotonin, and the body signals the brain that it needs a pick-me-up. This signal causes a sugar craving or carbohydrate craving.

Serotonin is our basic feel-good hormone. If serotonin is low, we feel sad or depressed. And hormonal imbalance or weak digestion can lead to low serotonin. Unfortunately, sugars and simple carbohydrates release a short burst of serotonin — we feel good for a moment, but soon return to our low-serotonin state — then crave more sugar and simple carbohydrates. It’s a downward spiral.

If you eat a low-fat diet in the hope of losing weight, you unintentionally make the problem worse. If, like millions of women, you have eaten a low-fat, high-carbohydrate diet for many years, or followed fad diets, the odds are good that you have become at least partially insulin resistant.
Insulin is responsible for maintaining stable blood sugar levels by telling the body’s cells when to absorb glucose from the bloodstream. Being insulin resistant means your body stops responding to insulin, and instead grabs every calorie it can and deposits it as fat. So no matter how little you eat, you will gradually gain weight.
At the same time, your cells cannot absorb the glucose they need, so they signal your brain that you need more carbohydrates or sugars. The result is persistent food cravings.

When You Crave Salty Food

What it says about your body
If nothing but the saltiest french fry will do, you may have a mineral deficiency. Studies have shown that women who eat low-calcium diets want salty foods more than those who get enough of the bone builder, says Michael Tordoff, Ph. D., a researcher at the Monell Chemical Senses Center in Philadelphia, an institute that studies taste and smell. One possible reason: Sodium temporarily increases calcium levels in the blood, which tricks the body into thinking the problem is solved. But you may have a shortage of other minerals too. In animal studies, researchers have found that a lack of potassium, calcium, and iron causes test subjects to devour table salt.

Menstrual Cycle

If you crave salty foods a couple of times a month, your menstrual cycle might be the cause. Craving salty foods can occur during menstrual bleeding and ovulation. A research study in a 1994 issue of "Physiology and Behavior" found that women craved salty foods more when they were ovulating and during menstrual bleeding. Researchers concluded hormones involved in menstruation might alter taste preferences.

Sugar Cravings

Sugar cravings often strike after a meal, despite feelings of fullness. Habits, brain chemistry and your diet's makeup cause you to crave sweets. You can learn to fight the cravings, but only after you understand why they occur.

Significance

Adam Drewnowski and Allen S. Levine write in the "Journal of Nutrition" in March 2003 that added sugar and fat make up more than 50 percent of the typical American diet and contributes to the obesity epidemic. Craving sweets after a meal can hamper weight loss efforts. You try to deny the craving, only making it more pronounced. If you indulge the craving, stopping with a small serving may be impossible for you.

Recent evidence link regular consumption of foods high in sugar and fat leads to "neurochemical changes" in the brain--hardwiring you to crave these types of foods. Food cravings often are a result of habit and association--if you have always had something sweet after a meal, you do not feel closure unless you meet that need. Sweet treats often are associated with rewards and positive feelings, so you feel good when you eat them.

Another cause of post-meal sweet cravings has to do with the mood-elevating brain chemical, serotonin. When serotonin is low, feelings of depression and sadness set in. You crave something sweet because sugars and simple carbohydrates prompt the body to release serotonin, improving your mood. Uneven blood sugar levels cause you to crave sweets after a meal as well. If you fail to balance macronutrients at your meals and eat primarily carbohydrates, your blood sugar levels soar--only to drop suddenly shortly after the meal. Your body seeks the "high" again, causing you to crave sugar.

If your cravings are due to deprivation, allow yourself a small sweet--perhaps a cookie or a miniature candy bar. Sometimes, however, this sets you up for binging, in which case it might be best to go cold turkey for a few weeks. Over time, if your cravings are due to habit, they will subside. Make sure you are consuming adequate nutrition and calories during the day. Try to make each meal contain a serving of protein, healthy fats and complex carbohydrates such as whole grains. Techniques such as brushing your teeth immediately after eating or chewing a piece of minty, sugar-free gum also may help cut the desire to consume sweets after a meal. If you must have something sweet--opt for fresh or dried fruit, which offers nutrition along with natural sugars.


Millions of American women are now trying the Atkins Diet or the South Beach Diet. While these diets are an improvement over the conventional low-fat, high-carbohydrate diet, they can worsen your metabolic problems, because dieting itself is stressful to the body. So many women need to heal their metabolism first before even considering weight loss.
Another cause of food cravings is adrenal imbalance. If you are under a great deal of stress, or suffer from insomnia or sleep deprivation, you are probably exhausted much of the time. This situation causes your body to call upon your adrenal glands for more stress hormones to act as a pick-me-up, but over time, your adrenals become less able to respond appropriately. You may resort to sugar or carbohydrate snacks or coffee during the day and carbohydrates or alcohol at night, all of which exacerbate the problem.

How to break this vicious cycle? To reduce food cravings, the body needs real support — and lots of it. We have seen over and over that eating healthy foods, adding pharmaceutical–grade nutritional supplements and moderate exercise can almost miraculously curb cravings. Your metabolism will heal itself when provided with the necessary nutritional support. If it has been damaged, the process can take some time, but it will happen. The good news is — you don’t have to give up granny's apple pie!

Pampering4life Healthy Eating Series: Roasted Fish Recipe

Roasted Fish and Veggies with Quinoa and Pine Nuts

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Roasted Fish and Veggies with Quinoa and Pine Nuts

Serves 4

This easy, colorful meal is roasted in a parchment-paper-lined pan to avoid the need for added oil. We garnish the finished dish with cilantro and pine nuts, but a combination of basil and almonds or walnuts and parsley would be delicious as well.

Ingredients

2 carrots, cut into 2-inch sticks
1 large yellow bell pepper, cut into strips
1 1/2 cups grape tomatoes
1 red onion, halved and thinly sliced
3 garlic cloves, finely chopped
1/4 teaspoon fine sea salt, divided
4 (3-ounce) pieces mild white fish fillet such as tilapia, sole or flounder
Zest and juice of 1 lemon
1 cup quinoa, cooked according to package directions
3 tablespoons chopped cilantro
3 tablespoons toasted pine nuts, chopped

Method

Preheat oven to 400°F and line a 9- x 13-inch baking pan with parchment paper. Place carrots, bell pepper, tomatoes, onion, garlic and ⅛ teaspoon salt in the pan and toss. Bake in the top third of the oven until vegetables are tender, about 25 minutes.

Stir vegetables, arrange fish on top and sprinkle with remaining ⅛ teaspoon salt, lemon zest and juice and bake until fish is just cooked through, 15 to 20 more minutes. Transfer fish and vegetables to plates or a platter along with the quinoa and sprinkle with cilantro and pine nuts.

How To Prevent Your Ankles From Looking Like Cankles

Have you been looking for ways on how to get rid of cankles? According to some training professionals, there is light at the end of the tunnel in some cases of cankles. The term cankles is a combination of calf and ankles. Cankles are those legs in which there is no clear differentiation between the calf and the ankle. What you only see is a straight lower leg with no shapes or curves.
You might assume that cankles are just for people that are overweight but it can affect anyone. There are many individuals who have cankles who are skinny and fit. So how do you get rid of cankles? Let's take a look at the 4 easy steps that you can do to say goodbye to your cankles.

Cardiovascular Exercises
Weight gain is the most obvious reason for having cankles. You can try doing some cardiovascular exercises for at least 30 minutes a day. Personally I like jumping rope for 20 minutes with some marching in between but you should first consult your doctor before doing any extreme cardiovascular activities. It is wise to start out slowly especially if you're working out for the first time.
Cardiovascular exercises are very effective in getting rid of the unwanted weight that surrounds the lower portion of your leg. Doing these kind of exercises will greatly shed those excess weight all over your body including your legs.

Change Your Diet
Aside from exercising regularly, adjusting your eating habits is something that a lot of people are having a very hard time following. Make sure to include more natural and organic foods in your diet such as fruits and vegetables. Avoid foods that contains too much fat, sugar and carbohydrates. A good well-balanced diet will help in losing excess weight around your ankles.

Prevent Water Retention
Water retention is another cause why your ankles are getting too fat. Possible causes of water retention are standing or sitting for very long periods of time, congestive heart failure due to decreased pumping action of the heart, low protein levels in the blood, hormone changes due to pregancy, weakening of valves in the veins and eating too much foods with sodium.
The best exercise that you could do to lessen water retention is swimming. Swimming is also a great cardiovascular exercise. Drinking lots of water and avoiding salty foods will also help a lot. Simply putting up your feet can also help the excess fluids go down from your ankles.

Tone Your Calves
There are specific exercises that you can do to strengthen and tone your calves. You can do regular calf raises while having some weights. This will greatly help in reducing the fat around your calves much faster. As your calf muscles grow, it will make the area between the calf and ankle look thinner - thus getting rid of your cankles.
Many people won't really consider these steps and will take the easy way out by covering their cankles with long pants or thick socks. At the end of the day, your cankles are still there and it's only going to get worse if you're not going to do something about it.