Tuesday, August 3, 2010

What are your kids eating for Lunch?

I cannot believe summer is almost over and my little ones are heading off to school again. I want to let you know a few facts about our children and their nutrition. If you were looking to change their health now is the time. The American Dietetics Association reported that half of all children from ages 2 -18 years eat less than one serving of fruit per day.

This summer we had lunch at the kid’s cafeteria to get a felling of the nutrition at the school. The school has to feed many children and has to make it on a budget. We had a few lunches so I could see and taste the difference between the meals. Each meal I calculated to be between 2500-3000+ calories just for lunch. The meals varied between chicken, beef, and pastas. I could taste and see they used white flours and most items where fried. There was heavy sauces and canned foods. Now, I will say it is a great service to have food provided at the school for some individuals. I only wish they would get on board with nutrition today and not use hydrogenated oils, heavily processed foods, white flours, and sugar. Most of all I wish we could get fresh fruit and veggies. Now if they are not getting these nutritional dense foods at school where can they get them? From Mom or Dad.

Of course the best way to make sure they are getting a balanced diet is to pack the lunches yourself. This can be tricky at times, where kids can trade or throw away their food. I am not discouraging you, just preparing for picky eaters. Ask your kids what they are wanting in their lunch and make some healthy substitutes. Have them help you plan the meals so they have involvement and feel it is their lunch. You will have less rebellion when they understand.

So where do you start?
1. At home during dinners start with a few small portions of new items to see how they like it and ask if they would like it in their lunches. When they try something new in a smaller portion it is not overwhelming and gives them a chance to decide in a comfortable environment. Trying something new that does not agree with them will cause rebellion to home lunches.

2. Take your child shopping, let them pick out their fruits and vegetables, along with picking out a NEW item for the week. We are stimulated by the eyes with colors and textures. When they take ownership they tend to like items just because. If they do not like something the first time, do not get upset or quit. Try it in combination with other things, or make it differently, it may be a hit the second time around.

3. Allow your child or teen to help you cook dinner and lunches. When they feel accomplishment in creating something tasteful, they want to try more.

4. We mentioned making a menu together. Remind them it is a 3 or 4 day rotation. This allows for a diversity of nutrients while also reducing the chance of creating allergic reactions of foods. (Peanut butter, Turkey, Roast beef, chicken salad). This keeps things from getting stagnant and boring.

5. It can be very tempting to throw in junk foods every now and then. Try not to, you are making habits for life.

6. Get creative. This is the most important. I use wraps, large lettuce leaves, pitas, and breads. If it is always a sandwich is may not be as appetizing.

7. Be an example! This maybe hard at times but what better way to teach your children eating habits than with your nutritional diet. If your not doing it than they will not either.

Here is a few examples of great meals.

Breakfast: Yogurt, granola, Kashi (high fiber cereal lots of great tasting cereals), fruit, eggs (hard, poaches, omelets, scrambled), oatmeal, veggies omelets, mixed fruit, burros.

Lunches: sandwiches, mixed veggies, burros, chicken strips ( non fried), yogurt, beans and rice, stir fry's, fruits, wraps. Low-fat cheese sticks.

You get the idea. If your children does not like to eat vegetables, give them some dips to get use to the flavors of raw veggies. Ranch, hummus, yogurt and peanut butter dip, and more. Other great items to include are seeds, nuts, dried fruits (limited), crackers, rice cakes and brown rice. This is fun and gets them working towards healthy habits.

Also, remember to look on labels for ingredients. If any of the many names for sugar is listed in the first three ingredients, Move On! Stay away from enriched products of any flour. Even though it may not list enriched on package, look for it in the ingredients. Look for labels that say non-hydrogenated oil, too. This will reduce the chance of heart problems, and yes about 1 in 5 teens are now having cholesterol issues. Your deli meats should list no nitrates. Hormel is one of the companies you can find in most groceries that carry little preservatives. If you can get a organic no - preservatives lean meat that great!

Antioxidants rich foods are those of bright colors like orange, purple, blues, greens, and reds. These super foods reduce inflammation, reduce free radicals that break down tissue, and boast the immune system.

Have a Blessed and Healthy Day!

Monday, June 14, 2010

Thyroid Dysfunction

With depression, anxiety, heart problems, and weight being large issues here in the United States, more people are wondering about their thyroid function. Your thyroid can play a large roll in your health.

The thyroid glad is responsible for many functions.
• regulates our metabolic rate
• protein metabolism in cells
• glucose absorption
• absorption of nutrients in the intestinal tract
• controls children's growth rate
• affects adult metabolic repair
• the balance of heat and energy in cells
• increases oxygen consumption
• also affect heart rate, central nervous system, muscle function, quality of sleep, and even respiration.

When these many different areas are slowed or sped up you can have a imbalance causing symptoms of varying degrees.
• digestive disorders, weight problems
• poor thinking and memory loss
• fatigue, non restful mornings, insomnia
• depression and lowered sex drive
• nervousness, anxiety, chest pains, panic attaches
• heart irregularities

While you may be experiencing some of these symptoms it does not mean that your thyroid is dysfunctional. It means its time to talk to a physician and see if it is your thyroid. While testing can be expensive, and often does not show unless the problem is sever, you can test yourself to see if there is a issue.

This technique is the Basal Temperature Study. Reading your temperature upon waking from under the arm, while show you if your temperature is running high, low, or just with normal ranges. Readings from 97.4-98.2 are considered normal values. Temperatures over 98.2 are indication of Hyperthyroidism. Temperatures under 97.4 will concern for hypothyroidism.

How to take the test at home.

Step 1
Before bed, shake down the mercury, basal, thermometer and have laying by a near by chair or table. You want the reading to be at least 96 degrees.

Step 2
Upon waking, and still in bed, place the thermometer under your armpit and hold arm down as to make sure the thermometer will not slip. Be sure there is no cloths touching the thermometer and you are not laying under a blanket as this will increase the temperatures and not a accurate reading.

Step 3
Hold thermometer under armpit for 10 minutes, while still sitting in bed, your not up and moving around as this increases body temperatures. After the 10 minutes record your time on a nearby sheet of paper.

Step 4
You will be recording your waking temperatures for 14 days straight. Note if you have a menstrual cycles and any symptoms of illnesses.

If your temperatures are below 97.4 degrees you may want to talk with your physician about supplements that can balance your thyroid. There are also methods of thyroid support that can be helped through your diet and lifestyles. You can email me for suggestions to help or questions.

Have a Blessed and Healthy day

Sunday, February 14, 2010

Happy Valentine's Day!

Ladies and Gentlemen,                                                            
Give yourself a little pampering today. I have some of my favorite spa things to do at home. These are simple nourishing things to give yourself or a loved one a little down time on this day of love. If you would like to print these recipes off and post on a pretty piece of card stock it will make for a nice addition to any present. These are ingredients that you'll find in most kitchen or easy to find at the store.

Enjoy and Happy Valentines Day!

Basic Skin Toner ..A gentle cleanser
1 tsp of dried Chamomile
1/3 cup boiling water.

This little toner is so soothing for the skin. All you do is bring your water just to a boil remove from heat, and then place your dried chamomile, preferably in a teabag, in the water. Allow to steep for 15 minutes. Strain any loose dried chamomile while pouring liquid into a 4 once glass container. ( you can use a coffee filter if the chamomile was loose) When cooled. you can apply to face with cotton balls, or use a soaked paper towel and cover face and lay back and relax. I like to slightly warm the toner if using a paper towel for a nice warm compress.
Almond Scrub
7-10 almonds
1 tsp olive oil

This is fast and easy. Grind almonds up to a small gritty meal. Mix almonds and olive oil together and then scrub in a circular motion over face, avoiding eyes. This scuffs off dead skin cells and leaves a rich nourished shine to the skin. Rinse with warm soapy water.

Yogurt/ Strawberry Mask                        
1 handful of ripe strawberries
2 tbsp of yogurt

Mash strawberries to a paste. Add yogurt and mix together. Apply to skin in a thick layer for mask, avoiding the eyes. Lay back for 5-10 minutes enjoying the refreshing, cool, and tingly nourishment to your face. Rinse with warm water.

These are all things you will probably have in the kitchen and you can have all the effects of a day at the Spa. Enjoy everyone, and have a great Valentines Day!

Wednesday, February 10, 2010

Reading Labels is a lot trickier than you think.

I have always known that the information can be misleading at times. Now I see how true that is.

FDA has regulations that ensures products list what is in the prepared or processed food. Knowing that a lot of ingredients and preservatives are used at times there are "guidelines and general rules" to follow. Here are some interesting Facts.

• Ingredients are listed in order of predominance of weight.
• Value and Percentages are showing how much of the daily recommended value is in that serving. This can be difficult to know if you’re getting too much or not enough from a specific nutrient. Most do not walk around knowing the FDA has said that 1000 RE are recommended for Vitamin A. This serving of Juice has 25% Vitamin A. So that means I just had 250 RE of my daily 1000 RE recommendation for Vitamin A. It also will not list if that is a pure source of Vitamin A or synthetic.
• Sometime they will list an ingredient like Mayonnaise. It will not itemize the oil, eggs, vinegar, and if that oil was vegetable, hydrogenated form, and/or another.

Sodium is even more disturbing. Considering how much sodium, excluding plant based forms, plays a part in most health issues. Look at these facts.

Mini glossary of terms on food labels

• Sodium free: less than 5 mg/serving

• Very low sodium: 35 mg or less per serving

• Low sodium: 140 mg or less per serving

• Reduced sodium: processed to reduce the usual level of sodium by 75%

• Unsalted: processed to without the normally used salt ( may still contain sodium present in the food originally)

When I read Unsalted I would think that there is NO salt. Not that salt was in the food and then they processed to reduce it. And then they have no true value of what the original amounts were and how much is left behind. No wonder people trying to watch their cholesterol get too confused with their blood work when they have been trying so hard to watch the salt. Not to mention, “Low Sodium” can be anything from 140 to 36 mg per serving. Think about it. If a bag of chips has Low Sodium on there, and it has 5 servings in the bag. You could have 700mg to 175 mg. These numbers are too broad for those watching their sodium intake, and be honest most do not take the time to do math and conversions to know how much is really in this handful of chips I am holding.

We should be reading labels. My point here is that even when reading labels things can still be misleading. What can we do? Stick with labels that have whole ingredients, 100% whole wheat. I am looking at a box of Spaghetti Noodles I bought because I wanted to show an example.

In this box of dried noodles it has ingredients whole wheat flour, that is it. Then allergy warning says, may contain traces of eggs, that should have been listed in ingredients correct? Then I look under Nutrition facts. Vitamin A 0%, Vitamin C 0%, Calcium 2%, and Iron 10%. In my mind why would you list it if the Value is 0? If it is not in there do not list it, if it is, then LIST it, but it does say it MAY contain. For those of you that are sensitive to gluten products you know....you want to know whether or not there is gluten. Not....May contain Gluten.

In my mind stay away from foods that are processed. Stick to fruits, vegetables, nuts, seeds, whole grains, legumes, and add the others in as needed. When we take the time to prepare our food we know what is in it.

We are doing the Challenge to Eat in, inspired from auther Cathy Erway.  Here is a recipe from Melissa Adams.  It is short and easy, ideal for those that want to eat healthy in thirty minutes or less.


Zucchini Spaghetti
Who doesn't love classic spaghetti? For less carbs, try zucchini instead of pasta. Simply julienne the zucchini and steam with fresh garlic and salt/pepper. I use Gia Russa marinara sauce (publix). You can add ground beef if you choose. And just a touch of Parmesan cheese. Easy, cheap, and quick. :-)

 Thank you Melissa for your recipe! I had another recipe come in today that I wanted to share. I love black bean burgers and here is a recipe from Kari Hendrick. You are getting two for one today!

Black Bean Burgers
1 cup cooked or 1 can of black beans (if canned uncooked is fine) if using a can save the liquid:)
Dice up 1 small onion, a few tbsp.
Dice up celery, you could also add peppers instead.
A few tablespoons of flax seed or chia seed.
Bread crumbs, I always toast some bread and chop it up finely- maybe 2 pieces.
Some olive or walnut oil for drizzling.
Season with salt , pepper, I also use some hot sauce.
Add some of the liquid from the canned beans or some broth or even some almond milk, as I sometimes do
Mix and add just until the mixture is very sticky, not to dry and not to wet.
You may need to add a little flour at this point.
Put some oil on your hands and form small patties in your hands.
Place in a hot skillet with oil and cook until hot and a little crunchy. If you like then flip and continue the same. You can top with onions, olives, cheese or whatever you choose. We eat them with some sautéed veggies and some rice or almond pilaf!

Thank you Kari!! We love Black bean burgers, one nice thing you can toss whatever you like in there, even some hot peppers for added Kick!

Have a Blessed and Healthy Day!

Tuesday, February 9, 2010

Let us take a challenge to eat “In” this week

Let us take a challenge to eat “In” this week. The writer Cathy Erway, wrote a book "The art of eating In". She went on a 2 year journey to stop eating out so much in New York City. Now there are a lot of amazing restaurants out there, and totally support eating out at times. This challenge is to share recipes and a love of food and making it all in your own Kitchen. We can pack our lunch and enjoy some really great nutritious foods that you make your self. I want to post her site for almost 2 years worth of recipes that she has made and to inspire you to "EAT IN!"

Recipes.... http://noteatingoutinny.com/

More information and her book.....  http://theartofeatingin.com/

A great Vegetable Meat ball Recipe I just received from a friend of mine. Rachel Ciola.

Vegetarian Italian Meatballs

Sauté 2 onions and 5 cloves of minced garlic in olive oil until soft.
Stir in 2 cups of organic brown rice and add 6 tablespoons cooking sherry slowly until it dissolves. Then add 4 ½ cups of vegetable broth bring to a boil, stir cover and cook on low for about 50 minutes or until rice is done.
While the rice is cooking sauté’ 3 portabella mushrooms in olive oil until brown on each side then mince in a food processor, then mince 4 cloves of fresh garlic.
Add to a bowl along with1 bunch of chopped fresh basil, 1 bunch of fresh cilantro and 1 cup of chopped walnuts.
Stir in cooked rice and add 1 container of shredded parmesan cheese, 1 cup of Italian bread crumbs, 2 eggs. Season with salt pepper and paprika.
Mix all ingredients well and begin to form Meatballs place on a large casserole dish sprayed with oil (you may need a couple dishes).
Refrigerate veggie meatballs for 30 min. then broil on high until browned flip and broil other side. Serve with organic warm marinara over spaghetti or on sub bread as an Italian Meatball Sub.
Top with shredded organic mozzarella.

Thank you Rachel for sharing this. Share your favorite recipes here as well and let us all rediscover a love of nutritious and tasteful food.

Have a Blessed and Healthy Day.

Friday, February 5, 2010

Do you have pain and/or Inflammation?

In many cases, it would seem that chronic inflammation is the base of many illnesses, pains, and conditions. If you want to maintain vitality, anti aging, and illness then controlling inflammation is crucial. When we have pain we think it's from that box I picked up wrong, hiking, the football game, or even sitting in your office in that uncomfortable chair all day. While these things do contribute to creating inflammation and pain, they would not have as much effect if our diet is balanced and we have a healthy routine of exercise. All things play a major role in maintaining health.

Some items that create Chronic Inflammation within the body range from alcohol, Cholesterol, Infections, Obesity, Air pollution, Diabetes, Salty foods, Not enough Sleep, Stress, Stomach acid, Tobacco, and more.

Here is a little information to help you reduce chances or times of Chronic Inflammation.

• Get in 3-4 servings of fruits a day

• Get in 5-6 servings of vegetables a day

• Add 1- 2 tbsp of flax seed to your diet

• have a rotation of other seeds and nuts every day (about a handful)

• Start and end your day with breathing exercises

• Get in a walk or 40 minutes of your favorite fitness everyday

• Get in enough sleep. Breathing exercises help us to ease into sleep

• Cut out Processed foods

• Cut out hydrogenated oil and products that contain them

• Have a four day rotation of the foods you eat. this gets in a verity of nutrients and help keep your body from creating allergic reactions.

• A easy supplement to help with this is MonVie's "Mmun". Take just a shot in the morning and a shot at night, ask me how you can get some for your family.

Have a Blessed and Healthy day

Wednesday, January 27, 2010

PVC and the dangers to your children

When it comes to buying toys for our babies there are some things you may want to keep in mind. Babies learn by touching and playing with toys. We also know that children always seam to put everything in their mouths. That is why we always read labels for "No Choking Hazards". Well, it’s time to add one more thing to the labels. Most baby items we give them are soft plastic toys like rubber ducks, bath toys, or soft flexible books. These are items that contain a plastic called POLYVINLY CHORIDE also known as PVC. This plastic helps the toys to be flexible and soft. Ideal we would think for a toy for baby to teeth on and not get hurt. Research has found that this plastic is a hormone disruptor and also contains LEAD. Both of these would be transferable to baby as they handle them or place in their mouths.

How would you know if your product contains this PVC? Just look to the bottom of the item for a number 3 on it. It would be better to not have the baby or toddler handling or mouthing these products for their health and safety.

There are companies that have started to use less and other use no PVC. Some are Brio, Ikea, Little Tikes, Lego, Gerber, Early Start, and there are a few more. I would still always check the bottom to be sure, but these companies are jumping on the safety chain for your baby.

To read more on this topic and see other items containing this PVC see..

Read more here

As always have a Blessed and Healthy Day.

Friday, January 22, 2010

What is a VOC?

VOC.... What is it? It stands for Volatile Organic Compound. These are gasses that are releases from liquids and/or solids that we use that can have affects on our body. Have you ever been cleaning the bathroom or kitchen and then start coughing so bad you could not breath. The VOC from the cleaning supplies were t...o harsh and the gasses released where causing the lungs to restrict. Here is a safer, less harmful cleaner, that gets the job done without releasing these types of harmful gasses in your families home. To make an all-purpose cleaner fill an empty spray bottle with distilled white Vinegar. I then place a few drops of essential oil of lavender or lemon in. This is for anyone who does not care for the smell of vinegar, but within a few minutes the smell is gone and you have a very clean and disinfected surface. I hope you enjoy today greener tip. Have a blessed and healthy day.

read more

Tuesday, January 19, 2010

Due to request.....Ear Infections

Acute middle ear Infection
• earache or irritability
• recent upper repertory infection or allergy
• red, opaque, bulging eardrum
• fever chills

Infection or inflammation of the external ear canal.

• Itchy
• discharge
• burning pain

If your child has had some of these or all of these symptoms you already know how uncomfortable it is for the child. Ear infections are becoming more common than ever before. Acute ear infections affect 2/3rds of American children by the age of 2 and Chronic ear infections also affect 2/3rds American children by the age of 6. This counts for about 50% for Doctors appointments for pediatrics every year.

We do not want our children in pain, and knowing that this illness can cause hearing loss makes us want to do the thing to help them get better and keep them from having this again. The routine in care and healing is antibiotics, which does help to kill bacteria and infection, but in that process the antibiotics kill the good bacteria as well. The bacteria that is actually working to recognize this invader, and kill it, our B and T cells. When our immune system goes to fight these invaders they remember the process and strength used to kill and heal the body. When we use antibiotics, not only are we hindering their immune system, but letting the body think they are killing the invader infection. So next time the immune system goes to fight off this type of infection they do not work as hard, because the antibiotic did all the work, they think they only have to do so much. So it sometimes becomes a viscous cycle of getting sick again, and taking even longer to get better.

Causes of ear infections can range from environmental, chemical, nutritional, prenatal, and allergens. In most cases the illness occurs with a food allergy, whether the type of milk, formula or cows, and/or solid foods. There are chemicals, pesticides, and preservatives if the food is not organically produced. The toxins or allergens are trying to be eliminated by the body. It usually begins with a runny nose and the tubes and canals get irritated and then infected.

What can you do?

First try eating a cleaner diet and reduce the amount of toxins and chemicals found in foods. Also, boost the immune system with beneficial fruits and vegetables. Vitamin C and B are very important. Make sure your children are on a good multivitamin. We use a liquid form (MonaVie).

One thing that is very important is to know that the body is healing itself everyday. It is an amazing peace of work creating new cells, cleaning out old ones, and fighting off disease. If you give the body what it needs to help it heal it self, it will.

A list of things you can do at onset.

• Increase fluids, water and juices. We do fresh juiced fruits and vegetables.

• At first sign of a cold, running nose, you could take homeopathic Aconite. We use this and it will usually allow the body to heal with a short episode of cold symptoms. Once pain is in ears you can use Hepar sulpharis it helps relieve ear canal and diminish the discomforts. For more information and different homeopathic solutions see "Homeopathic Medicine at Home" by Panos and Heimlich.

• For painful earaches. Take a small sauce pan and add about 2 tbsp of olive oil to the pan and just heat until warm, remove from heat. And 1 clove of chopped or minced garlic to the warm oil and allow to cool enough that it does not burn, but still warm (Test against you wrist). I then place a cotton ball in the oil and saturate it. Then place the oiled ball in the ear. I will make balls and place in a plastic baggy for the kids to take to school. It provides a great deal of comfort and healing power from the garlic oil.

• Getting adequate rest is also extremely important. You want them to rest throughout the day and night as much as possible, allowing the body's energy to heal and cleanup the allergens and toxins that are causing these problems.

My son was the only one to ever have ear infections and when he did have them, they would reoccur. They were so painful for him. You may have to use antibiotics; I am not saying that you should not use them. I want you to see the affects of using them and you make the decision. There are times when they are needed but usually we do not think to try alternative ways of healing. By allowing the body to heal itself, you prepare it for the next fight it has with this illness, and usually do not even see the signs of the illness in the future. Once I started letting the kids bodies heal on their own they did not show signs of ear infections any more. We have not had an ear infection in our house since 2002. Michael was not even a year old and had 3 ear infections in 6 months. He was the only one to have ever taken the antibiotics. Focus on looking at what is in their diet that set this off. It could be that they ate too much, or too frequently, amounts of sugar and processed foods, which lowers the immune system and creates a cold. Try to keep their heads raised on pillows and try to keep mucus from draining into the ears. This is hard at times I know. Also, increasing fluids helps to flush out the allergen that initiated this. The sooner it's flushed out of the body it reduces the time for an infection to set into the ears. Also, getting the body back to an alkaline level, helps increasing the nutrients needed to fight and kill invading organisms. You increase the alkaline level by eating more raw fruits and vegetables.

I hope this information will help you next time you are faced with illness for your child. For any additional information or questions feel free to email me.

Have a Blessed and Healthy Day

Wednesday, January 13, 2010

Roper Lake may be closing

An article was posted in the EAC courier January 10, 2010. For those that may have missed it, it basically said that they are making budget cuts and if the Lake does not make enough revenue it will be closed. This affects those of us here locally, but others parks may be experiencing similar fates.

If we do not start to use it more we may lose it, and that would hurt everyone. Here are a few ideas that help to possibly keep the park open and help you as well. Now that we have just started this year some of you may be thinking about improving your health and fitness. The park holds many ways you could do just that. The lake and nature trails make a beautiful way to get fresh air along with getting in the sunlight to absorb necessary vitamin D, combats stress, and seasonal affective disorder.

What is seasonal affective disorder also known as SAD?

During these winter months we tend to get stuck inside and we start to have the winter blues like depression, over sleeping, craving carbohydrates, and slowed movements. Natural sunshine exposure appears to be the most beneficial way to keep this disorder at bay. There are beneficial supplements that can be taken, but let's get the additional benefits from getting outside as well. Here are some ways to get out, get fit, and combat the winter blues.

• walking by yourself, kids, spouse....make it a family event
• jogging
• kayaking
• fishing
• picnicking
• feed the ducks
• play games

Get creative and use more resources available to you. You can take a nice family or couples get away with the cabins they have, birthday parties, or a weekend get together. We are going to miss this resource when it is gone, let’s keep it open and get healthy while doing it.

If you would like to comment on additional ways to use and love your local state park please share. 

Have a blessed and healthy day.

Sunday, January 10, 2010


Have you heard that clip on Sirius Radio or seen the clip on You Tube for "Brando"? For those that have not heard or seen it check it out on You Tube and you will understand where I am going with this post.
This is a funny commercial that I get a kick out of every time, cause it shows how marketing can be misleading at times. The body does need electrolytes, but not as much as some are taking in. Let me briefly explain what electrolytes are and why we need them, and then why we tend to over load ourselves with these.

The three dominant electrolytes in the body are Potassium, Sodium, and Chlorine. There are others as well like magnesium, bicarbonate, phosphate, sulfate, and proteins. These electrolytes are used throughout the body for the blood, lymph, tissue fluid, and cellular fluid. The thing about these elements is that they are used on a daily bases and we get most of these in the food we eat. The fluid surrounding cells in bones, tissues, and blood, all need electrolytes to interact with for proper function. The electrolytes allow nutrients to enter the cells and helps waste to leave the cells. Without the electrolytes this process is hindered causing water to enter and leave until the balance is set straight. Balance is obtained when we have the proper amounts of the nutrients needed and the charged energy of the electrolytes. The cells cannot receive the proper nutrients needed for metabolism and the production of new grow and healing in the body.

Imbalances of electrolytes can be severe. People have died from imbalance resulting from dehydration, diarrhea, vomiting, and more. When electrolytes are missing to help the body cellular balance stay within limits, we need to make sure the body is balanced with these elements. We get potassium, sodium, and chlorine and more from a steady intake of fruits and vegetables, specifically greens. Your potassium and sodium have to be in balance. A diet of processed and “non foods” set to much sodium over potassium and the balance is disturbed creating disease like high cholesterol and heart disease.

When we work out, the body detoxifies releasing these minerals through are skin and waste system. That is why we see so many athletes drinks rich with electrolytes. These drinks replenish lost electrolytes to keep the athletes from dehydration and illness. It is good for the body to replenish these as a temporary supplement, but we still need correct nutrition to maintain and do the necessary conversions of nutrition.

What I am concerned with is over electrolyte intake. Children especially have had toxic levels of these because they are drinking the sport drinks rich with electrolytes when there bodies did not need it. These drinks were intended to be used for strenuous workouts, or when the body was pushed really hard and they lost potassium and sodium too quickly. Your first beverage of choice should be water and also making sure the intake of nutrients is correctly balance. Meaning not too much processed foods and not enough fresh clean foods (fruits and vegetables). Let your electrolyte balance come from your diet and make sure to drink enough clean water, and use less of the electrolyte quick drinks to keep from over dumping the body with these.

Here are some foods to help you get in these nutrients for electrolyte function. These foods carry all three major electrolytes. Blackberry juice, caraway, chicken broth, currants, dandelion, goats cheese, herring, rye bran muffins, salmon, sauerkraut, tomatoes, veal, whey powder, wild cherry juice.

Bring these foods in along with more greens and your balance will be better without the need of "BRANDO".

Have a Blessed and Healthy Day.

Wednesday, January 6, 2010

New Year's Resolutions, continued

We talked last about making a Positive decision with this years resolution. Now lets talk about one of the four legs of strength mentioned there: "Healthy Lifestyle"
Our lifestyle choices have a huge affect on our health. Take into account your job, school, family, activities, and pleasures. All these can have positive affects as well as negative on the body. Your lifestyle can create a stress on the body from inflammation, pain, lowering the immune system, and many more. When a person has a healthy lifestyle it improves their quality and lengthen of life. Two area in our life have a profound impact on its quality.

Exercise and Sleep

Benefits of exercise

• improves cardiovascular function

• improves respiratory function

• helps transport oxygen and nutrients to the cells

• transports carbon dioxide and waste products from body

• increases stamina and energy levels

• body becomes stronger

• body functions more efficiently

Benefits of Sleep

• affects mental and physical function

• helps to combat depression, and chronic fatigue

• affects brain chemicals: serotonin and melatonin

Studies have shown that people that exercise are happier and have longer lives. The studies explained that the earlier you start to exercise results in adding years to your life. That goes to show that there is no time like the present to start getting fit. One of the things I like the most about exercising is how we learn to breath better. When you exert your body during exercise, you take nice deep cleansing breaths that detoxify the body and the lungs. It is good practice to take deep cleansing breaths throughout your day to release the lungs of stored carbon dioxide while breathing in rich oxygen for the blood. Not to mention when you exercise you sleep better. The body rests better after it has been use properly in stretching, breathing, and working the muscles. Sleeping well at night will help to improve our outlook on life as well. When we sleep correctly, getting in the REM and non- REM cycles, we allow ourselves to dream. In our dreams we see ourselves, the world, and people around us as we like or remember. Sigmund Freud stated that "dreams are the window to the souls". He viewed dreams as a subconscious mind with impulses and desires. Dreaming has an affect on the mental physic, causing us to be content and happy or depressed and stressed. If you are unable to remember dreams when waking or overly tired and restless when waking, look to get in a better nights rest. A few things to practice:

1) Do not use drugs or over the counter meds to go into this sleep they usually over tax the mind and body and you are even more tired that to learn to do this on your own.

2) One of the best ways to fall into a good rest is to recap the day's events from most recent to your waking that morning. It relaxes and repairs your mental state for the dreams ahead.

3) Allow the body the ability to dream, this is relaxing and refreshing for the whole body.

Have a Blessed and Healthy Day