Pumpkin Spice Granola

Around the holidays I love cooking and baking with pumpkin. The health benefits of pumpkin are many: it is rich in antioxidants, vitamins and minerals, and high in fiber.

This granola is a healthy snack to have around, but I like eating it with some Greek yogurt and perhaps some fresh berries.  It also makes a nice gift. Put it in clear bag and tie it with some ribbon, or pack it into a nice looking jar. 

Ingredients: 
3/4 cup pumpkin puree 
1/2 brown sugar, packed 
2 tbsp coconut oil 
1 tbsp vanilla 
2 tsp pumpkin pie spice 
1 tsp ground cardamom
1 tsp kosher salt 
3 cups rolled oats 
1 cup pecans, coarsely chopped 
1 cup pumpkin seeds 
1 cup dried cranberries 

Preheat the oven to 325. 

In a large bowl add the pumpkin puree, brown sugar, coconut oil, vanilla, spices and salt. Mix well.  Add the oats and nuts and toss well to coat every piece.  Spread on a parchment lined baking sheet. 

Bake for 15 minutes. Remove from oven and using a spatula, toss.  Bake another 15 minutes. Remove from the oven and add the cranberries, toss again, then bake another 15 minutes. Total baking time is 45 minutes, in 15 minutes intervals. 

Allow to cool in the pan for 30 minutes. 

Cranberry's

CRANBERRIES ARE NOW IS SEASON 

Its that time of year when cranberry's are now part of our diet so I wanted to offer up a little information about them, and a recipe you can make for the holidays. Cranberry's are a rich source of procyanidins, phytochemicals that appear to prevent bacteria from sticking to the urinary tract and causing infection. Researchers speculate that regularly drinking a glass of cranberry juice may deliver enough procyanidins to help ward off a urinary tract infection. They may also offer protection against cancer and cardiovascular disease.  They are low in calories, and a good source of vitamin C.  However, try to use unsweetened cranberry juice for the most benefits. 

Cranberry Pear Crisp
Ingredients 
4 ripe pears 
1 cup whole cranberries 
1/4 cup maple syrup

2 tablespoons lemon juice 
1/2 cup oatmeal 
1/4 cup brown sugar
1 tablespoon flour 
1 teaspoon cinnamon 
1 tablespoon butter 

Topping can be whipped cream or vanilla ice cream

Preheat the oven to 400 degrees. 

In a medium bowl combine the peeled, cored and cubed pears, cranberry's, maple syrup, lemon juice and toss well. 

In another bowl combine the oatmeal, brown sugar, flour, and cinnamon. Cut in the butter to resemble course crumbs. 

Spoon the pear mixture into an 8 x 8 inch baking dish, top with the oatmeal mixture. Bake for 10 minutes at 400, then reduce the heat to 350 and cook for 20 minutes more, or until fruit is bubbling.

Serve with desired topping or alone.

Serves 4. 

Cancer Fighting Cabbage

When it comes to diets that help fight cancer cabbage is one of the foods you want to consume.  It is high in calcium, vitamin A, and vitamin C.  But most people don't buy it and many say it smells. Would it surprise you to learn that it smells because it's boiled?  

The glucosinolates in cabbage are what give it the cancer fighting properties. Boiling cabbage also cooks out most of the glucosinolates. That being the case we need to get it into the diet in other ways.  For the most flavor and the most nutrients try it the following ways: 

STEAMED - Cabbage doesn't loose nutrients when it's lightly steamed. Add some salt and pepper and serve along side a meat dish.  You can also chop it up and add it to mashed potatoes or any other veggie dish. 

SAUTEED - Five minutes of sauteing preserves the glucosinolates.  Toss into stir fry's as   you can do some many different things with stir frys, just change up the protein and veggies, or simply saute in a little butter or olive oil. 

RAW - Your body absorbs more glucosinolates when you eat it raw.   Add it to salads, salsas, and soups. You could even use it in a sandwich in the place of lettuce. 

I have a recipe for a cold Asian Slaw salad that is delicious.  It's cold and crunchy and everyone who has had it falls in love with it and asks for the recipe.  Here is it: 

Dressing: 
6 tbsp rice vinegar 
6 tbsp vegetable oil 
5 tbsp creamy peanut butter 
3 tbsp soy sauce
3 tbsp brown sugar 
2 tbsp minced ginger 
1 1/2 tbsp minced garlic
2 tbsp miso

Combine the following in a bowl and whisk to blend. Can be made ahead and refrigerated however, let stand at room temp for 30 minutes before using.

Salad:
5 cups thinly sliced green cabbage 
2 cups thinly sliced red cabbage 
2 large red or yellow peppers, cut into matchsticks 
2 med carrots, shredded 
8 large green onions, sliced 
1/2 cup chopped cilantro 
Optional: roasted and salted peanuts

Slice all salad ingredients into a large bowl and chill well. This salad must be served very cold.  Dress the salad right before serving so it stays crisp. Toss in some chopped peanuts if desired. 

This a great recipe to serve a crowd. Take it to a party as a side dish.  

Possible Sight Savers - Food for Eye Health

I thought it was only carrots that helped with eye health. I am alone on this or does everyone else have that impression too?  I can remember my Mother always telling me to eat my carrots so I could see in the dark.  I thought she was pulling my leg.

Did you know that some of the best foods for eye health are kiwifruit, pomegranate juice, and wheat germ?  They can help stop age related macular degeneration (AMD) and cataracts, which occur twice as often in women as in men. 

Kiwifruit

They are an excellent source of lutein, zeaxanthin, and vitamin C, antioxidants that may reduce the risk of AMD and cataracts. Eat two per week. 

Pomegranate Juice

Reduces systolic pressure (a risk factor for eye disease) by 5% after two weeks, increases blood flow to the eye by widening optic blood vessels. Drink 1/2 to 1 cup of pure no sugar added pomegranate juice 5 to 7 times per week. 

Wheat Germ 

High in vitamin E and one of the best sources of folic acid which helps level homocysteine which is an amino acid that has been linked to AMD.  Eat two tablespoons per day.

And don't forget to eat your carrots :)






Source: Natural Health Magazine April 2009   

Skim Milk - the big lie

Why do people drink skim milk?  Because they think that they will lose weight by not drinking the fat?  That the fat is bad for them?  And what about the taste?  Without the fat it has little to no taste. So why do people drink it?

Whole milk has saturated fat in it.  And when it comes to saturated fat we've been sold a bill of goods. Prior to World War II Americans did not drink skim or low fat milk. We only drank whole milk, and in fact the more cream in the milk, the higher the quality of the milk, and more likely the consumer was to buy it. In addition, milk was not homogenized then so you could see the cream line on the bottle.  Cream was considered a valuable and nutritional food for centuries.

Remember the bill of goods we were sold about margarine?  Remember when butter was bad and margarine was good?   Now we know that margarine is bad and everyone needs to go back to eating butter. It's the same with skim milk.  Years ago even doctors told us to drink skim milk, now we know better.

The no fat craze is over, thank goodness.  Thirty years later we continue to gain weight and heart disease is on the rise. The no fat craze did not have the effect we were all told it would. Look around.  Has anyone really benefited from eating a no fat diet? I don't think so. 

The fact is skim milk has been found to cause people to gain weight.  That's right!  Diabetes and hypoglycemia tend to raise on these types of diets.  The fat in milk helps us to digest the sugar lactose and it slows the blood sugar release. There are no ups and downs of insulin when your diet has fat in it.  So what happens when you drink skim milk?  The lactose sugar spikes your glucose level. This action is something you want to avoid.  Repeated spiking is what contributes to diabetes.  Your goal should be to eat foods that get released slowly, with no spike.

Fat as part of a meal slows down absorption so that we can go longer without feeling hungry.  In addition, they act as carriers for important fat soluble vitamins A, D, E and K.  Dietary fats are needed for the conversion of carotene to vitamin A, for mineral adsorption and for a host of other processes.  Do you take vitamin supplements?  Well, your body needs fat to absorb those vitamins otherwise they may be doing you no good. 

Additionally it has been shown that people who drink skim milk tend to substitute carbs to fill the gap.  Again these carbs spike the blood sugar and are the foods that actually contribute to weight gain.  Consuming the fat in milk will help to satiate you and you will be less apt to need those additional foods.

Part of a healthy nutritious diet includes good fat sources, and that includes fat in milk.  Try and buy the best quality organic milk you can afford, and when you drink that glass of milk I hope you think about the good you are doing your body. 

Leave the shoes at the door

What's the policy in your home about wearing shoes indoors?  Do you always remove your shoes when entering and ask your guests to as well? Or do you feel that shoes are meant to be worn all the time, and therefore wearing them indoors is the norm.  There are two distinct camps on this topic.  Here's my take. 

I used to wear my shoes indoors all the time. It seemed an inconvenience to remove them, and I did not like having to look for them or having them lined up in the entry way. I am a bit of a neat freak and I like my house to look nice all the time so shoes piled up by the door can make me crazy.  But then I started studying the effects of toxins in the home, and learned about all the stuff that gets on my shoes and then is tracked around my house. Uck!  Plus I looked at the carpet that is a contact challenge to keep clean and realized that it was me who was leaving all this dirt on the carpet, it basically acts as a door mat.  Everything I've stepped on that day ends up on the carpet in my house. 

Now that I know what I know it is not hard to take my shoes off at the door. All I have to do is think about what I am bringing in and that it is now following me around the house.  And if you have kids that are down on the floor think about what they are crawling and playing on.   

Pesticides from lawns and plants, dog poop, bacteria, heavy metals, chemicals used in all our public places, bug spray, parasites, arsenic, DDT, and lead are some of the items we bring indoors on our shoes. Any toxins you bring indoors are gradually released back into the air you breath. This can pose a health issue. 

Where have your feet been all day?

So if you want a healthier house leave your shoes at the door. There are a few other things you can do to minimize the toxins as well.  Use a vacuum with a hepa filter, replace furnace filters regularly, and consider using a portable air purifier in your bedroom.  

If you take all these steps to insure the air quality of your house your health will be better and your house will be cleaner.  

Melaleuca Essential Oil

Today I want to share a story with you about Melaleuca or Tea Tree Oil.  It's a somewhat icky story, and I am somewhat reluctant to tell it, but I also feel that being honest, and sharing, might help someone else.  So here goes.  Unfortunately I contracted a rash after visiting our community Jacuzzi.  It's called Hot Tub Folliiculitis and it's a bacteria found in or around the area.  Yeah sounds lovely right?  It wasn't.  I woke up the next day with these red bumps on my temples and neck around my hair line and thought I was going through puberty again.  After a few days I realized it was not acne and started looking into what it might be. In the meantime I developed these red puss filled dots.  I didn't even want to go out of the house. It's a good thing most of my work is done over the phone!  A wonderful doctor friend of mine figured out what it was (thanks Dr. Lee) and then I was able to treat it appropriately.  Since this rash is a bacteria I started using melaleuca which is an anti-bacterial essential oil.  I could see the improvement right away. I used it twice a day after washing my face, and the dots starting drying out, the puss disappeared.  Every time I use an essential oil it reaffirms my belief in the products. There is an essential oil for almost everything that ails you.     

Essential Oils - Oregano Oil

Essential Oils 



In my studies about general health I ran across essential oils quite frequently and I become very interested in how essential oils can help us with our health, in a holistic way. I had no idea that essential oils had so many uses, and that you can eliminate a lot of over the counter products you buy at the drug store once you understand how to use them.  I am somewhat new to this study but I am so excited about these products that I recently decided to become a doTERRA Representative.  Representing this product is a natural extension to my health coaching business.  doTERRA is considered the top of the line product in essential oils. They are the best you can buy.  I want to share with you the information that I am learning about these oils and, therefore, will feature a different oil in each newsletters with information about how to use the oils.  I think you will amazed at the uses as well and I hope you will give them a try.  As always, my sole purpose is to help you live a more healthy and natural life.

This time I am going to talk about Oregano Oil. I become interested in this oil because my husband suffers with nail fungus, (sorry honey!), and this oil can help keep it at bay.   Oregano oil has anti-fungal and anti-microbial properties which is why it works. He uses it around the affected area, however it must always be diluted before using directly on the skin.  It can also be used as a digestive aid, using it internally as part of a monthly cleansing regimen for GI health.  This oil is a potent germ killer and also helps with yeast infections, migraines, sinus headaches, and insect bites.  If you google the benefits of oregano oil you will be surprised at what you find.  If you would like more information about this feel free to contact me.       

Healing and The Placebo Effect

Research shows that your body's ability to heal itself is more powerful than you think.

This principle is what health coaches use to help overcome illness and maintain health. Your body is always looking for homoeostasis.  (The maintenance of metabolic equilibrium.)   Given a chance, your body will heal itself, if you give it what it needs.  Determining what it needs is the trick.  Sometimes it means eliminating or adding something to our diet.  The health benefits of making these types of changes can be truly amazing.

Recognizing that healing runs two ways, from the outside and within, opens you up to possibilities that go far beyond medication.

Placebos are substances or treatments that improve symptoms in non specific ways. It's worth noting that situations can trigger the placebo effect just as much as fake treatments.  The mere site of a doctor's white coat and stethoscope, the authority and knowledge that these symbols convey, can trigger a healing response.  When patients anticipate something beneficial will occur, dopamine transmitters spring into action, doling out pleasure in the form of natural painkillers.

People today are, finally, more open to using the mind body connection and not just wanting a pill to ease their ills.  Alternative medicine is gaining new respect and we are beginning to have a sense of the biological power of the bedside manner, listening skills, and the environment.  This includes the caregivers tone of voice, how long she spends with you, how reassuring the healing environment is, all these variables promote healing.  A friendly manner, active listening,  empathy, confidence, and positive expectations all effect the outcome of healing.  Why is it that natural healers have the the devoted clientele that they do?  The attributes above are what give the patient a feeling of confidence that they are being considered as a whole person and listened to.  They, therefore, remain loyal to the caregiver. 

So how can we attempt to use the healing power of the placebo effect in our own  journey to health?   Start by using positive thinking and eliminating the need for an authority figure. You have heard this before, but positive thinking will actually make you think more positively.  It works. It's like smiling before you answer the phone, once you smile, it makes you happier. Move to being able to use your own confidence for healing. Use whatever it takes, breathing, meditation, reading, bio-feedback.  Find what works for you.

Illness can be a lonely place. If you can use both your own powers of healing and the work of your doctor you will find the right solution and feel good about the process.  Educate yourself on what ails you and map out your own strategy.

Harness the power of the placebo effect to lift yourself out of sickness without drugs. If you have trouble accomplishing this on your own, reach out to a health coach, as we are trained to guide you through this process.

Hot Water with Lemon - Why it's a good thing

Every morning I start my day with a cup of hot water with lemon. It's important to get it in on an empty stomach so it can benefit the body to the fullest. I drink it because it aids digestion and cleans out the liver.  My girlfriend Carol drinks it because she says it helps with her allergies.  Diane Sawyer, yes THAT Diane Sawyer, says she drinks it because it keeps her complexion looking good. I guess we all have our reasons, but we all agree on one thing, we feel the difference when we don't have it. You actually become addicted to it, gotta have it. 

Think about what your poor liver does for you every day.  It is the hardest working organ in your body.  It removes all the junk and filters out impurities.
If you drink alcohol or take prescription medication it works even harder. How about helping it out a little by having that cup of lemon water first thing in the morning when it can go through the liver with no problem.  Ahhhhhhh.

Have you heard of the PH balance in your system?  Your system can go into an alkaline or acidic state based on what you eat. If you are too acidic it can cause health problems. Keeping your body in a slightly alkaline state is what you want for optimum health, and drinking lemon water helps to do that.
Lemon water also acts as a diuretic.  Flushing your system is a good thing to do to eliminate toxins.  The Lymph system is responsible for removing toxins in your body and they can get clogged. Drinking lemon water helps to keep them flushed so they can do their job. I am guessing that this is why Diane Sawyer says it effects her complexion. She has beautiful clear skin and I bet it is partly because of this routine.  Think about it. Flushing all the toxins from your body would result in great looking skin, it makes sense. You get that dew-y look.  When your system is clogged your skin does not look very good.  For no other reason than this I will continue to drink it.

Here are some other good things about Lemons.  Lemons are high in vitamin C.

Lemons have antibacterial and antiviral properties.  I use them around the house for cleaning.

Lemon slows down oxidation, which is why you can use them on apples or avocados to keep them from turning brown.

I use lots of Meyer lemons when they are in season in my cooking.  I have many favorite recipes that my friends ask for because the Meyer lemon is slightly sweeter than the others.

I hope you will give lemons a try in your home.

What's the deal with Chia Seeds

If you are like most people you have seen chia seeds in the news lately.  Several months ago was the first time I actually purchased some and started putting them in my oatmeal and yogurt. Since then I have done some research about them and found that they are outstanding little superfood to add to a healthy diet. They are what I call "loaded"!

Chia seeds contain mucilage, a type of soluable fiber, which makes them perfect to use as a nonfat thickener.  Used by Aztec warriors as a source of energy on long marches, chia seeds are high in protein, with all essential amino acids, alpha-linolenic acid and fiber. With six times more calcium than milk, and with greater amounts of high-quality protein than the one found in soy, Chia also helps strengthen muscles and bones.  Chia can absorb a whopping 12+ times its weight in water – flax seed only absorbs 6-8 times its weight. Chia´s insoluble fiber reduces digestive transit time and removes toxins as it passes through the digestive tract.

As I stated above, you can use them in your cereal, yogurt, smoothies.  If you would like to try something more, here is a recipe I found from Dr. Roizen at the Cleveland Clinic. Give them a try!


Lifestyle 180 Chia Muffins
"Chia is a great-tasting whole grain that makes foods moist by absorbing 10 times its weight in water and with its own healthy omega-3 fat."
Michael Roizen, MD, Chair, Wellness Institute, and Chief Wellness Officer, Cleveland Clinic

Ingredients

1 tablespoon ground chia seeds
1-1/2 cups whole wheat flour
2 teaspoons ground cinnamon
½ teaspoon ground nutmeg
2 teaspoons baking soda
½ teaspoon salt
15 ounces canned pumpkin
¼ cup canola oil
2 tablespoons agave nectar
1 tablespoon vanilla extract
¾ cup chopped walnuts
¼ cup water or no-sugar-added apple juice
1 cup fresh apple, peeled and grated (5-1/2 ounces by weight)
(grate apple on large-hole side of the grater)

Preparation

1. Preheat oven to 350°F.
2. Combine the chia seeds, flour, cinnamon, nutmeg, baking soda, and salt. Mix with a wire whisk.
3. In a separate bowl combine pumpkin, canola oil, agave nectar, vanilla, walnuts, and water or juice. Mix, and then fold into dry ingredients.
4. Fold in the grated apple.
5. Scoop into paper cups in muffin tins and bake for 33 minutes, or until inserted toothpick comes out clean.
6. Remove from muffin tin and cool on wire rack.

The Benefits of Avocado Oil: Living a Longer and Healthier Life?

Posted on April 30, 2012 by Rachel Korowitz

 

Could avocado oil fight aging and chronic disease? Christian Cortes-Rojo, a researcher at Universidad Michoacana de San Nicolás de Hidalgo in Morelia, Mexico, thinks it could prove to be a helpful tool in promoting health at the cellular level.


Add caption

The oil, which is similar to olive oil in fat composition, could help to shield our bodies from and reduce the adverse effects of free radicals, damaged cells that can cause everything from heart disease to Alzheimer’s disease. According to Cortés-Rojo, “avocado oil could eventually be referred to as the olive oil of the Americas.”

Free radicals are particles that are in need of an extra electron and to stabilize, will often obtain this electron by damaging stable particles. This can cause a chain reaction, creating many more free radicals out of previously stable particles. Though free radicals are caused by pollutants, cigarette smoke, radiation, and certain chemicals, they’re also produced by your immune system and are a natural part of the aging process.

Research has found that antioxidants are an effective way to stop these reactions and stabilize free radicals, minimizing the problems they can cause in the body. While many fruits and vegetables have excellent antioxidant properties, they don’t often penetrate far enough into cells to protect the powerhouses of cells, mitochondria.

“The problem is that the antioxidants in [vegetables and fruits like carrots and tomatoes] are unable to enter mitochondria, “says Cortés-Rojo. “So free radicals go on damaging mitochondria, causing energy production to stop and the cell to collapse and die. An analogy would be that, during an oil spill, if we cleaned only the spilled oil instead of fixing the perforation where oil is escaping, then the oil would go on spilling, and fish would die anyway."

Enter avocado oil. Through tests on yeast samples, Cortés-Rojo and his team have discovered that avocado oil has an unusual talent—it can reach the mitochondria and defend against free radical attacks. "We'll need to confirm that what has been observed in yeasts could occur in higher organisms, such as humans,” says Cortés-Rojo. However, the initial results allude to avocado oil’s exciting potential to protect against free-radical-related maladies, like chronic disease and cell aging.

You can cook with avocado oil exactly as you would with any other oil, if not with even more versatility – it has a high smoke point so it’s especially well suited to stir-frying, sautéing, and searing.

Reprinted with permission from The Institure for Integrative Nutrition.

   

 

RESVERATROL - Good for your heart
 

The antioxidants may help prevent heart disease by increasing "good" cholesterol and protecting against artery damage.

Antioxidants in red wine called polyphenols protect the lining of  blood vessels in the heart.  A polyphenol called resveratrol is linked to heart health by reducing bad cholesterol and preventing blood clots.

The resveratrol in red wine come from the skins in the grapes.  You also find resveratrol in blueberries and cranberries.

To drink or not to drink?  Most health care professionals agree that moderation is the key. One glass per day for women and two glasses per day for men.

Which leads me to:  OUR ANNUAL PILGRIMAGE
Every May, for the past 15 years or more, we go on a wine tasting trip. It started out with a certain group of friends, and has changed throughout the years, with people joining and leaving the group. No matter who goes it's always a good time. First of all, the country is beautiful and I would like to live there if I could figure out how to make that happen. Secondly, how can you be in a bad mood when you are drinking wine? Some years we go to Santa Inez, an area outside of Santa Barbara, or Paso Robles, or Napa and Sonona County. We've done each area a number of times and it doesn't seem to get old.  

Of course we tell ourselves we are doing this in our best effort to be healthy, per the above :)

Body Detox

I wrote a couple of months ago about the detox process I went through with my house.  That being done, now I am doing the same thing with my body. 

If you study the toxins that are contained in most of our personal care products you begin to understand why some people get sick and can never quite figure out why. Do you think about what you use on your body?  Most of us don't.  We simply like the package, or we are true to a brand, or our friend tells about something she likes.  We don't really look at the label to see what is in the product. And that is what most companies count on.  The fact that most consumers don't care about the ingredients means they can advertise the benefits of the product but never tell you about the risks.   

I finally started reading the labels and was astounded at what I was seeing. I can't pronounce most of the ingredients but when I came home and researched them and saw the risks of using them it was easy to stop.  I've been going through this process slowly. As I run out of a product I go in search of a new safe replacement. Of course this means shopping at different places now, places that carry all natural beauty products. I was surprised by how many products are out there now. There is a lot to choose from, and in every price range. I go to Sprouts, Mother's Market, and Whole Foods to find the items I now want to use. And they are not any more expensive than what I was spending before. In fact, I have eliminated a couple products so I am saving money.

Now my husband is on board as well. He was the one that got us to change the deodorant we use. He did some readying about the aluminum in products and decided we should not be using it, so off to Sprouts we went in search of a natural product. It's been much easier to make the change than I had anticipated.   And now when I open my medicine cabinet and pull out my all natural beauty products I actually feel good about what I am doing, I am happy to support the company, and know that I not putting my body at risk any longer. And that feels really good.  

What is a health coach?

A Health Coach is a mentor and guide that empowers people to make healthy lifestyle changes and achieve personal wellness goals.  Focusing on the individual needs of each client, a Health Coach helps people work within the realities of their day-to-day lives and find ways to make small and manageable changes that can be maintained over time.  A Health Coach can help a client focus on weight managements, food cravings, stress management, digestion, and many other health concerns.

There is now a huge demand for Health Coaches.  As the health care system shifts towards preventive care, Health Coaches are gaining increasing recognition in the world of health and wellness.

"Chronic disease such as obesity, hypertension, and diabetes wreck our quality of life and cost a fortune. In recent years, a new and intriguing concept has emerged in the prevention and treatment of chronic illness: the health coach. "  CBS News

A Health Coach adopts a holistic approach to wellness and is trained to help you explore all aspects of your life, identify the challenges that are preventing you from being your healthiest, and develop plans to overcome these challenges.  Rather than placing primary emphasis on diagnosis and treatment, a Health Coach takes a preventative approach to wellness and encourages people to take a proactive role in achieving and maintaining health.

Integrative Nutrition has been training Health Coaches since 1992.  As the world's largest nutrition school, we have more than 20,000 students and graduates in almost 100 countries around the globe!

This information was written by Integrative Nutrition and IIN graduates are allowed to use this on their web site.

What not to do with your peanut butter

Peanut butter made the list of 5 foods you should avoid.  Low fat peanut butter that is. I think peanut butter is one of those perfect foods, kind of like eggs.  When I feel like I need some instant energy I reach for a few bites of peanut butter.   First of all, eating it is such a wonderfully sinful experience, it is satisfying, and then the energy hits me and I good for a couple more hours. It's also a good source of protein.  
Here's the reason.  The oil is the healthiest part of the nut, containing most of the nutrients, so there's no advantage to taking it out.  In fact, it's worse because it robs the peanut better of its health benefits.  Reduced fat varieties have as many calories and more sugar than the regular.
Eating one to two ounces of nuts a day is associated with reductions in heart disease and cancer risk. In addition a recent Harvard study showed that eating nuts is associated with lower body weights. 

Peanut butter has a high level of monounsaturated fats and resveratrol.  Peanut butter (and peanuts) provide  protein, vitamins B3 and  E, magnesium, folate, dietary fiber, arginine, and high levels of the antioxidant p-courmaric. 

And one more thing.  Read the label.  There are only two ingredients that should be in your peanut butter.  Peanuts and salt.  That is it. Nothing else. If the label indicates more, don't buy it.  Processed peanut butter is not what you want. Eating whole foods, with no processing, is what will deliver the health benefits we need.  

Spring Cleaning

People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.”  If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future. Try these three ideas:

For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.

To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, whole food, and lots of water. Fasting means limiting most foods and drinking water, fresh vegetable and fruit juices, teas and soups.  Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion. 

While you're cleaning out your body and home, don't forget to spring clean your heart. Throw away negative thoughts and habits you've been harboring that no longer serve you.  A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life's gifts and surprises to enter.

Food Focus: Greens

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your cleanse and also into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

 
Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.


Recipe of the Month: Shiitake and Kale

Prep Time: 2 minutes

Cooking Time: 10 minutes

Yield: 4 servings

Ingredients:

1/2 pound shiitake mushrooms

1 tablespoon olive oil
1-2 cloves crushed garlic
1 bunch kale, chopped
pinch of celtic salt 

Directions:

Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
Add chopped shiitake mushrooms, stir-fry for 5 minutes.
Add chopped kale, stir-fry for a couple of minutes.
Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.

Health coaches gather from all over the world

I studied at The Institute for Integrative Nutrition (IIN) and every year they sponsor a big mega conference.  It is the one time we all can be together, listen to guest speakers, work on your careers and marketing plans, and get energized by the amazing people in the room.  I just returned from the March 2012 conference and I am higher than a kite. I haven't come down yet, and I hope I don't.

We listened to Julia Ross who specializes in addiction.  She has developed programs for alcohol and sugar addition that revolve around diet.  She told us that sugar is 4 times more addictive than cocaine.  Can you believe that?  I was astounded.  And it appears we have a national crisis on our hands, because people all over the country are living with, and dying from, the results of too much sugar in our diets. Withdrawal symptoms can be brutal. Wondering if you have sugar addiction?  Here are some behaviors:  loss of control, continued use despite adverse effects, withdrawal symptoms, relapse occurs 97% of the time.

David Wolf was there talking about super foods. If you have never seen him he is a riot.  This guy is so high on life, that he acts a little over the top.  Just a little :)  He has so much energy he levitates and brings an incredible amount of energy into the room.  David practices the raw food diet and teaches it all over the world. He was talking about mushrooms and all the health qualities they have and I said to my friend sitting next to me "he must be smokin' those mushrooms too" because acts sort of kooky. If you didn't know what a health nut this guy is you might really think he was smoking something!

John Robbins told the story of his dad who started Baskin Robbins ice cream.  John decided he did not want to be part of the company and struck out on his own, eventually writing about nutrition and health.  He father got progressively sick over the years, from the sugar and bad eating habits, and it was John who got him to change his ways and live another 20 healthy years. It was a heartwarming story of a boy and his dad.

Sean Corn lead us through a yoga meditation. I had no idea who she was, had never heard of her, but when she opened she mouth and started talking she had me at hello.  She is the National Yoga Ambassador for YouthAids, co-creator of Off The Map, Into The World programs, and co-founder of "Bare Witness" Humanitarian Tours.  She is an eloquent speaker who took use through a meditation about the work we do, our positive impact on the world, and living in gratitude for this work we are so lucky to be a part of. I wish I could work with her on a regular basis. I can see where she can change a person's entire being.

Geneen  Roth spoke with us about eating disorders and Gary Taubes presented the science behind why we get fat. David Sisson, from Primal Blueprint, presented his program based on paleolithic nutrition and exercise.

Our leader, Joshua Rosenthal, was there to lift us up and tell us how amazing we are. Joshua is revered for his inspirational talks and the crowd gets riled up when he speaks. He started IIN many years ago with 20 students in a little room and today there are 20,000 graduates from his school.  He had a vision, one he still carries with him today, to make America a healthier place and to teach people how to "rock the ripple effect" by spreading the word.  We are doing just that.

We got some good news about changes at IIN.   For one they are creating a health coach directory which we have never had before.  That is going to be a wonderful tool to help match up clients with the right health coach.

You can now get your school work downloaded to your ipod, ipad, or computer. Whatever works for you.  The school used to hand out ipods and that was the only way to get the material. But now you have a choice, which is a positive step forward.

One thing about this school is that are so devoted to our success that they constantly improve what they offer.  In many programs once you graduate that is it, you are on your own. Not so with this group.  They keep you involved via facebook groups, the on line education forum, the twice annual conferences, the meetup groups that start all over the country. It feels amazing to be a part of this group.

Why strawberries must be organic

For a long time now I have been buying only organic strawberries.  I read an article many years ago by Dr. Andrew Weil about why he would not eat conventional berries and the pesticides in strawberries and it made me sick. From that day forward I could not even consider conventional. I have even been in situations with friends where they prepare food, and if I know they do not buy organic, I will not eat the strawberries they offer.

Lets start by simply looking at the fruit. Look at the outside, there really is no skin.  It's like a little sponge.  Imagine when the pesticides are sprayed on the fruit how it has no where to go, but into the fruit. Some fruits have skin and you can wash them well and feel relatively safe but not with strawberries.  On my list of what to buy organic strawberries are number one.

Toxic methyl iodide is used on strawberries.  It is a known neurotoxic substance and has been linked to a variety of heath issues.  There is a good article on Healingtalks.com if you want to get into the specific data.  It explains how this chemical came about for strawberry growers and the groups that are trying to get it outlawed and why.

Another reason to buy organic is that they contain higher antioxidant levels than conventionally grown.  Since that is one of the reasons for eating strawberries I want the most bang for my buck.  In addition, I don't know if you have ever done a taste test, but organic strawberries always taste so much better.  Really. There is a big difference.  I don't buy strawberries all that often because they tend to be expensive but when I do I want the taste to blow my mind.  I want to moan with pleasure when I eat them.  Buying them organic gives me that satisfaction and I know that they are truly a healthy food choice.

Your retirement. Will you be healthy enough to enjoy it?

All of our lives we prepare for retirement. As kids we start saving some of our allowance and open a savings account.  As adults we hear other people say that we need to have money put away for "a rainy day".  We invest in our company's 401K plan.  We start reading articles about investing. We might even consult with a financial planner.  All this leads up to a plan of how we are going to support ourselves once we retire and no longer have a job that brings in the money.

It's unfortunate but many people have planed well and feel they are ready for retirement only to discover they have a health issue that quickly uses up all their savings.  Perhaps they need long term care which runs $200 a day or $73,000 a year. How long can you survive with that kind of bill before you are in dire straights?

Don't spend a lifetime preparing to retire only to find yourself wasting your hard earned money on health care.  Poor planning and declining health will destroy your retirement savings faster than anything else. 

You have the opportunity to live a long and healthy life full of energy and vitality.  Or you can choose a life of isolation and dependency on doctors and medication.  The choice is yours.

Taking care of your health should be your number one concern.  You should plan for it just as you plan your financial future. Unfortunately, most of us do not give it the attention it deserves.

Obesity, type 2 diabetes, coronary heart disease, high blood pressure, stoke, sleep apnea, osteoarthritis, high cholesterol, cancer. These are the diseases that have become mainstream here in America.  

The solution to preventing all of these diseases is very simple.  Food.  Nutrition.  Eating a healthy diet is the first defense against getting sick. If people only understood that most diseases are the result of poor diets, toxins, and processed food, I think more people would try and change the way they eat.  To think that it is that simple, why isn't everyone on board?

Health coaches like me are here because we want to change the way Americans eat.  We want to teach people that they can be healthy and how easy it really is.  We want to be part of the change to help us all live healthy happy lives.

We want you to be able to enjoy the retirement that you planned for. We want the money to be there when you need it.  We want your senior years to be something to look forward to, not something to dread.  Get on board.

House Detox

I started detoxing my house several months ago.  It hasn't been easy. I have thought about it many times during the past few years but was always too busy to really pay attention to what I was doing, or at least that was the excuse I used. Well, I decided last year that I was no longer going to bring toxic cleaning products into my house. I think it takes a shift in thought; when I really started understanding exactly what I was doing it was easy to make the change.

If you have read any articles or watched the news you know what I am talking about.  There are tons of products out there that are constantly in front of our faces to make our homes look pretty, smell good, shine, etc.  But they come at a cost.

Here is some information from the Organic Consumers Organization.

When consumers buy commercial cleaning products, we expect them to do one thing: clean! We use a wide array of scents, soaps, detergents, bleaching agents, softeners, scourers, polishes, and specialized cleaners for bathrooms, glass, drains, and ovens to keep our homes sparkling and sweet-smelling. But while the chemicals in cleaners foam, bleach, and disinfect to make our dishes, bathtubs and counter tops gleaming and germ-free, many also contribute to indoor air pollution, are poisonous if ingested, and can be harmful if inhaled or touched. In fact, some cleaners are among the most toxic products found in the home. 

Cleaning ingredients vary in the type of health hazard they pose. Some cause acute, or immediate, hazards such as skin or respiratory irritation, watery eyes, or chemical burns, while others are associated with chronic, or long-term, effects such as cancer.

The most acutely dangerous cleaning products are corrosive drain cleaners, oven cleaners, and acidic toilet bowl cleaners, according to Philip Dickey of the Washington Toxics Coalition. Corrosive chemicals can cause severe burns on eyes, skin and, if ingested, on the throat and esophagus. Ingredients with high acute toxicity include chlorine bleach and ammonia, which produce fumes that are highly irritating to eyes, nose, throat and lungs, and should not be used by people with asthma or lung or heart problems. 

Fragrances added to many cleaners, most notably laundry detergents and fabric softeners, may cause acute effects such as respiratory irritation, headache, sneezing, and watery eyes in sensitive individuals or allergy and asthma sufferers. The National Institute of Occupational Safety and Health has found that one-third of the substances used in the fragrance industry are toxic. But because the chemical formulas of fragrances are considered trade secrets, companies aren't required to list their ingredients but merely label them as containing "fragrance."

Other ingredients in cleaners may have low acute toxicity but contribute to long-term health effects, such as cancer or hormone disruption. Some all-purpose cleaners contain the sudsing agents diethanolamine (DEA) and triethanolamine (TEA). When these substances come into contact with nitrites, often present as undisclosed preservatives or contaminants, they react to form nitrosamines - carcinogens that readily penetrate the skin. 1,4-dioxane, another suspected carcinogen, may be present in cleaners made with ethoxylated alcohols. Butyl cellosolve (also known as ethylene glycol monobutyl ether), which may be neurotoxic (or cause damage to the brain and nervous system), is also present in some cleaners.

Chemicals that are so-called "hormone disruptors" can interfere with the body's natural chemical messages, either by blocking or mimicking the actions of hormones. Possible health effects include decreased sperm counts, increased rates of male birth defects such as cryptorchidism (undescended testicles) and hypospadias (where the urethra is on the underside of the penis), and increased rates of some kinds of cancers. The alkylphenol ethoxylates (APEs) used in some detergents and cleaners have been shown to mimic the hormone estrogen; one APE, p-nonylphenol, has caused estrogen-sensitive breast cancer cells to multiply in a test tube study.

That's just part of the information but it is enough for me.  And this talks only about the products you bring into your home. Think about all the stuff they use in public places. Yuck!  There are environmental toxins we come in contact each and everyday.  But there is nothing I can do about that, so I am going to let it go and focus on what I can change.

I will tell you what did it for me.  I have granite on my kitchen counters and they require a nightly cleaning for take off the smears of the day.  I bought a product home and used it and it worked beautifully.  It made that granite shine!  But one day it struck me that I was eating off that counter.  I was putting food on it that I would then ingest.  Ewwk!  It made me sick to think that I might be inadvertently be poisoning me and my husband.  What the heck was I doing?  I stopped using that product immediately and have not looked back.

If you shop around there are now lots of organic or all natural cleaning products out there that are much safer to use in the home.  Still some of them are expensive so I have been researching recipes for home made products. I love finding something that is easy and inexpensive to make, that eliminates the worry and I get to save money.

I hope you will look around your home to see what you might be able to eliminate.  I think you will feel better about what you are living with.

Celery Tops

Did you know?

Celery tops and leaves are brimming with five times more magnesium and calcium than the stalks. They're also a rich source of vitamin C and phenolics, potent antioxidant and anti- inflammatory compounds. Finely chop the leaves and stir into salsa, or add to soups and stir frys.

Knee Osteoarthritis

When Ibuprofen Won't Cut it.

Painful condition: Knee Osteoarthritis. (This information caught my attention because I suffer with this.) Alternative Treatment: Tai Chi. An hour of Tai Chi twice a week for three months reduced pain by 75 % among patients with severe knee osteoarthritis according to a study from Tufts University School of Medicine. Look for classes at gyms, hospitals, or community centers or practice at home with a DVD.

Cacao Nibs

Cacoa Nibs A

A Mayan superfood. The bean of the cacao plant is the nutritional and flavorful source for all chocolate and cocoa products. Cacao contains a naturally rich supply of antioxidants and is an excellent source of dietary fiber. It is also known to be one of the highest dietary sources of magnesium and possesses many other essential minerals in significant quantities. This product is a premium organic superfood that will increase energy and enhance health. This produce has also been cultivated sustainably and in accordance with fair trade practices. Use it in your smoothies or add it to cereal or yogurt.