I’ve always been a multi-tasker, but recently have found myself forgetting things and muti-tasking has become more difficult.  The other day I walked down two flights of stairs to get something in the basement.  Once down there, I put what I needed on a shelf and started another quick project in the basement.  A few minutes later I walked back up the two flights of stairs and sat at my desk only to discover I had forgotten what I went into the basement for!  The books were still sitting on the shelf in the basement!  Now I understand this could be great exercise, but REALLY?  I spoke with my friend who said she was suffering from the same thing and was starting to get worried about it.  Then we forgot what we were talking about and went on to the next subject.

I’ve written before about some symptoms of menopause and since I’ve started to have a few more myself, thought I’d catch you up on some more natural alternatives.  My hot flashes lasted (so far) a month or so.  Every day and night.  I try to drink some sort of smoothie every day and I always add ground flax.  I feel much better and recently read that flaxseed is a super-food and can help with menopause symptoms.  Women used flaxseed in ancient Babylon 5,000 years ago.  Greek physician Hippocrates recommended it back in 400 B.C.  Flaxseed contains compounds called lignans, which mimic hormones without the harmful side effects.  These lignans may, in fact, prevent both breast cancer and colon cancer.  This seed is commonly used as a laxative. Another benefit!  Flaxseed and flaxseed oil have both been used to reduce total blood cholesterol and LDL (bad) cholesterol levels.  The result? The reduction of the risk of heart disease.  Flaxseed oil is great too.  I sometimes put that in my green smoothies, however it doesn’t have the fiber that the seeds have.  You can buy whole seed in your store and grind it in a coffee grinder or seed grinder.  Be sure to store it in a glass, air tight container in your fridge to extend the life of your seed.  Also, grind only what you need if you can.  It will turn rancid more quickly in its ground form.

Flaxseed can be added to any smoothie; green, chocolate or fruit.  You can add this super food on top of your fresh fruit, in your oatmeal, cereal or on your yogurt.  Be sure to use ground flaxseed.  Nutrition experts agree that ground flaxseed is better.  Whole flaxseed may pass through your intestines undigested.  This means you won’t get all the health benefits. So grind it up girls.  Here’s what Ameriflax says about substituting flax in your recipes:

Substitutions in Recipes

For Fat – Substitute flax for fat in your recipes, using 3 tbsp ground flax seed for 1 tbsp of margarine, butter or cooking oil. Flax can be substituted for all or some of the fat, depending on the recipe. Note that baking with flax, as fat substitute will cause baked goods to brown more quickly.

For Eggs – Substitute a ground flax seed/water mixture for eggs in recipes such as pancakes, muffins and cookies. Use 1 tbsp ground flax plus 3 tbsp water – left sitting for several minutes – for each egg. Note that this will result in a chewier version of the recipe, with less volume.

And then there’s your skin.  Hormones can wreak havoc on your skin.  I’ve started to notice my skin becoming thinner and it feels different on my face.  Sure enough, hormonal deficits associated with menopause, will start to change the skin.  Women, during their 30’s, begin to produce lower hormone levels.  The symptoms of this do not usually begin to appear until her 40’s.  This is the stage called perimenopause.  I wish I started some things before this time.  I’m here telling you this so you can!  At menopause, women experience a drop in three hormones: estrogen, progestin and follicle stimulating hormone.  The loss of estrogen has the most significant effect on the skin.  The amount of collagen and elastin in the subdermis breaks down and gradually declines, blood supply decreases, and the dermis thins.  This has also affected the strength in my wrists.  And the results of all of this please?  Dry dull skin, changes in texture and pore size, and additional lines and wrinkles.  Thanks.

There are also changes in skin tone.  More freckles or patches on the cheeks and/or around the mouth.  Your pigment cells decrease by about 10% every decade after the age of 30 and with menopause, women begin to see irregular pigmentation.  Estrogen promotes the permeability of blood vessels and the loss of that hormone can cause blood vessels to stiffen and break, which can create broken capillaries.  Hot flashes will cause further damage.

Here are some key ingredients to look for in your skin care products (you may want to begin treatments before the symptoms start):

Peptides -  These are bulky molecules made up of amino acids each with specific skin functions.  Palmitoyl pentapeptide stimulates collagen and elastin formation.  Argireline helps prevent wrinkles caused by muscular contractions.  Oligopeptide 34 helps combat irregular pigmentation.

Pytoestrogens – These naturally occuring plant compounds possess estrogen-like qualities.

Retinoids – Vitamin A in the form of retinol or retinoic acid, improves skin elasticity, re-texturizes and helps reverse photodamage and enhance new cell growth.  Retinol is one of the few skin care ingredients to be scientifically studied and proven in clinical trials.

Moisturizers - Dehydration is the number one skin problem (This is really noticeable on me, even though I drink ALOT).  Look for high powered humectants and emollients, such as: sodium hyaluronate, shea butter, vitamin E, natural oils, squalene and ceramides, in your moisturizers.

Skin, after menopause, will continue to degenerate.  Your skin could lose up to 30% of its collagen in the first five years of menopause.

Take the time now to replenish your skin, before menopause.  I’m learning and guess what I did yesterday?  That’s right, I looked for moisturizers!

Sure it can–but you have to make it that way!  So much to do, so little time.  Make breakfast, eat breakfast, get the kids off to school, get yourself off to work, make lunch, eat lunch, grocery shopping, make dinner, eat dinner, get everyone ready for bed.  Wake up and do it all over again the next day.  But wait…..what about Dr. appointments, laundry, paying the bills, getting your haircut?  Ok that last one I just can’t compromise on. I’m actually going to drive to VT from VA next week just to get my hair cut! 

Let’s start with your morning routine.  Are you jumping out of bed with the alarm or are you setting your alarm for fifteen minutes before you actually have to get up?  Try it.  During that fifteen minutes spend some time “waking up”.  Take some deep breaths from your toes through your head.  Get some extra oxygen in your body and your cells.  Stretch in bed or out of bed.  Don’t have time for a yoga or daily exercise routine?  Yes, you can do yoga in your pj’s.  Very simple to twist, stretch and just breathe before you even get out of bed.

Is breakfast every morning a chore instead of a great way to start the day?  Have you tried simply juicing or blending your morning meal?  Grab some fresh greens and some frozen fruit and you’ve got yourself a very healthy and filling breakfast AND lunch.  And you’ve just made more time in your day. This great green smoothie can be made and you. Here’s another idea.  I just started making a chocolate oatmeal milkshake for my morning/lunchtime meal.  I bought a bag of buckwheat flakes (the kind you’d use for oatmeal).  I also have some organic buckwheat seed.  The night before I soak in one bowl, 3-4 dates(the big ones).  In another bowl I soak about a quarter cup of the flakes, a small handful of the seed and 4-6 almonds.  In the morning, I am ready to blend up my concoction.  I add all of the above and some ground flax seed, cinnamon, a little more water (I use all the water from soaking), 4-6 ice cubes, some crushed sesame seeds and a teaspoon of raw cacao.  What a treat.  With my Vitamix, there is hardly any pulpand definitely very little clean up.  Got more people to feed in the family?  Just double up the recipe.  And making soy or nut milk has now, never been easier.  Fifteen minutes?  Really?  Of course you can add fruit to your drink or use these alternatives to dairy for a healthier alternative on your cereal or oatmeal in the morning.  I love it when I can do things the night before.  You can make your own yogurt and you will have breakfast, lunch or put this in your smoothie.

What are you going to do for lunch? Well, if you made a green or chocolate smoothie before you left for work, you’d have your meal already.  Other than that, something crunchy and colorful for lunch.  Veggies are everywhere and it’s almost summer veggie season!  Try dipping your veggies in yogurt or light salad dressing.  There are some great alternatives to your fast food lunch out there. 

And then there’s dinner.  Who has time?  I need to do the laundry.  I need to pick the kids up.  And I can’t go another day without vacuuming this house!  I know, I have the same problems, only for me it’s feeding the animals.  The other day I asked my housemates if they had any jeans they wanted to wash because I didn’t want to just wash my jeans in one small load.   Well….now they have countertop washing machines and dryers!  How many times has your washing machine spin cycle not worked?  And you (or one of your teenagers) really want those jeans….tonight!  But back to dinner…one word…crockpot.  Or rice cooker…maybe two words.  I must admit, I just used one of these for the first time a few weeks ago.  Really? Cooked rice that fast?  It must be a mistake.  But there it was.  Stir fry your veggies and the rice is done at the same time.  Love foods that can make it through the week and can be enjoyed at a variety of meals.  How about dehydrating ?  Fresh fruit wraps instead of the store bought version.  Nuts with your own seasoning.  You decide.  Fresh, easy and you have it to take to work for snacking.

Start taking advantage of your free time by MAKING more free time! 

Good luck!

Psyllium has been showing up as an ingredient in high-fiber breakfast cereals. It has been claimed to be effective in reducing blood cholesterol levels in those who consume it.  “Several studies point to a cholesterol reduction attributed to a diet that includes dietary fiber such as psyllium,” says Wikipedia.  Sometimes all I have to do is read a sentence and it convinces me I have to try it in something other than what I find it in on the grocery shelf.  This one screams “Put me in a smoothie, please!”

This is about the benefit of using powdered psyllium that you can certainly find in stores or at the bulk department in your local health food store.  Metamucil?  What’s that?  I’d rather have a fresh drink made right in my own kitchen with all the benefits.  You don’t want to ever take psyllium fiber without fluid.  Follow directions on the label, or with a teaspoon of psyllium, take at least 8 oz of liquid.  More is not better here.  Putting just a little of this potent ground husk is enough to make your smoothie great and to regulate your digestive system.  Be sure to thoroughly blend your powder in your favorite blender.  If you do take psyllium capsules, read and follow the directions on the label carefully.

Psyllium is good for constipation or food cravings and ground psyllium is well-known to benefit irregularity but it can also regulate your appetite and fat absorption and that can turn your smoothies into diet food.  Studies have also shown that psyllium is effective in lowering total cholesterol and LDL (bad cholesterol) levels.  Other studies have revealed positive benefits of psyllium to be effective in helping with Crohn’s Disease by acting as a prebiotic.  This will aid the healing of the inner lining of the inflamed intestines.

The fibers in psyllium will absorb water and add bulk to stool.  In my reading I’ve found that some doctors may tell you it takes a few months for psyllium to work.  That is misleading.  If you are consistently constipated, you may need to replenish the beneficial bacteria in your belly.  This is what may take a few months.  It will take that much time to build up the healthy bacteria that use fiber as their food.  Then the healthy bacteria feed, fill up your colon and then become easier to eliminate.  Psyllium husk powder is a soluble fiber.  It will relieve constipation and diarrhea and the bloating and gas that is common in IBS (irritable bowel syndrome).   High consumption of psyllium can lower the mortality rate from colon cancer.

The bulkiness of psyllium fiber is beneficial to satisfy your appetite.  Adding psyllium husk powder to your breakfast, lunch, or dinner smoothie will fill you up and reduce your cravings.  This fiber will make for a thicker smoothie.  In an hour after drinking your smoothie, your body senses the thicker consistency and your stomach and small intestine register the changes in viscosity, literally “filling” you up.  Not only does psyllium fiber speed the movement of digested food, it will enable you to absorb less fat from your food.  This fabulous fiber also regulates two different hormones that keep you from getting hungry.

Here are a couple of warnings about psyllium: Prescription drugs should be taken one hour before or two hours after psyllium.  The reason being that the absorption and effectiveness of many drugs may be reduced.  Second, always read the label regarding the amount of liquid you should ingest with this fiber.

What’s stopping you from adding this easy ingredient to your smoothies?  Oh you need some recipes for smoothies?  Try these past health blogs. 

Enjoy the consumption and absorption and assimilation and elimination!

My biggest reason I never bought an avocado was because I would take it home intending to use it and when I cut it open, it would be bad inside.  And let’s face it, they are a little pricey.  But are they worth it?  Oh yeah, definitely.  Since I found the living food lifestyle, I found so much more to do with them AND how to keep them ripe and never throw away another one.

The avocado was discovered by Charles Avocad in 1762, and is botanically a fruit.   It is often treated as a vegetable and in some cuisines; this luscious green fruit/vegetable is used in desserts.  The cultivation of avocados began over 10,000 years ago.  These grew mainly in tropical areas.  Some believe even further back!  Maybe avocado trees fed the dinosaurs!  Now North and Central America lead the world in production, with California, Texas and Florida providing us with different varieties of avocado.  If you want to avoid the toxicity and cholesterol of meats, avocados are the substitute for you.  They are a great way to transition to a healthier vegetarian or raw food lifestyle.

My first months raw, I ate one avocado a day.  I ate it alone, put it in a wrap with other raw veggies, made guacamole or added to my salad.  Those three months I lost over 10 pounds.   We know enough now that cooked foods, breads, pastas, refined sugars, meats, dairy and processed foods are what is causing a high rate of obesity, not to mention lack of exercise and holding on to old emotional habits and patterns.  Avocados and other fruit and plant foods are rich in vitamins, minerals, soluble fiber, active enzymes, proteins, and easily digested fats.  They contain 74% water and have no cholesterol.

Let’s first figure out how to pick an avocado.  Take some of the fear out of shopping for expensive fruit.  If it’s large, it will perish quicker.  Bruising inside?  Hard to tell, right?  Right.  Unfortunately.  I try to buy them when they are not ripe.  Then I refrigerate the whole avocado and take out only when I need them.  Allow to ripen on the counter for 1-3 days, depending.  In the refrigerator they will not ripen, so good to store there.  Depending on the state it comes from will depend on how to choose.  Florida avocados will yield to gentle squeezing when ripe.  California avocados need one day if they yield to pressure.  But, the big thing is….once you cut that luscious fruit/vegetable, the process of ripening ends.  At that time you are stuck with it.  To store your cut avocado, wrap tightly in saran wrap or in a tight container.  Lemon juice may stop the blackening also.  Basically, eat the whole thing in one sitting and play it safe.

There are a few ways to cut open an avocado.  I like to cut it lengthwise around, twist, open and spear the pit with a knife.  If I’m making guacamole, raw chocolate pudding or a smoothie, I just squeeze each half into a bowl.  If I’m making a pretty salad or sandwich, I will peel the skin and cut in strips or use one of those handy, dandy plastic avocado cutter outers. 

And then there are the benefits of avocados.  They are filled with healthy fats, vitamins like A, B-complex, C, H, K and E, beta-carotene and alpha-carotene, plus minerals like magnesium, copper, iron, calcium, potassium and other trace elements.  They contain more protein than cow’s milk and provide you with 18 amino acids and 7 fatty acids.  When you combine the fats from avocado with nutrients in your other foods like vitamin A, D, E, K, lutien, lycopene and calcium, these vitamins are better and more easily absorbed by your body.  You don’t need a lot of avocado for this process.  They are high in fat and also give you a good amount of magnesium and fiber. 

Just took a little break to eat an avocado.  I’m back.  How about some recipes?  Ok then……

Smoothies are easy.  Use half or whole pitted avocado in your blender with about two cups of coconut, rice or almond milk.  Add raw cacao for the chocolatey smooth richness.  You can sweeten with fruit or agave if needed.  These recipes are from Kelly Serbonich and Anna Maria Clement’s Healthful Cuisine Book.

Guacamole

3 cups mashed avocado, 1/2 cup finely diced red onion, 1/2 cup finely diced red bell pepper, 1/2 cup shredded carrot, 1/2 cup chopped fresh cilantro, 1-2 cloves pressed garlic, teaspoon ground cumin, 2 Tbl fresh lemon juice, cayenne and Bragg Liq Amino to taste.  You can also add kelp granules or sea salt.  I like to put something like this into a portobello mushroom soaked in Bragg’s.  Yum.

Avocado Pudding

1 avocado, 12 dates(pitted and soaked), 1 cup soak water from dates or coconut water, 1 tsp cinnamon.  Blend all the ingredients until smooth and sprinkle the cinnamon on top.  You can add banana, mango or carob powder or cacao.

Have fun and experiment.  Wishing you healthy eating!

People always ask me…”Is it hard not having all your stuff?”  I say “No, I always travel with my Vitamix!  That and my toothbrush.  Good to go.”

Happy Holidays….Ring in the New Year!  Yes, my Vitamix is always with me.  Thought I’d help you out with some recipes for this season.  Of course, I use my Vitamix most for green smoothies.  It always surprises me that I can drink these on cold winter mornings.  Your body gets used to having them and starts to crave them.  The past few days I was able to purchase some great organic cukes from the local store and have been juicing them in my Champion.  A great start to a day filled with healthy eating.  Then a great way to end the day is with some raw ice cream from the Champion using the blank screen.  It’s tough to eat healthy, especially during this time.  Try eating raw veggies or drinking water before your big meal.  If I start the day with something healthy and then eat a big salad for lunch, I feel a lot better if I splurge a little at dinner.   Plus I’m not as hungry.  My body has already gotten a lot of good nutrients and vitamins for breakfast and lunch.

Banana Cream Pie (Raw)  This is for my brother!

Crust:  3 cups walnuts, soaked and dehydrated (you can buy these in health food stores)  1/4 cup dates, pitted and soaked (3 hours or more)  1/2 tspn Bragg Liquid Aminos or pinch of salt

Filling:  2 cups young coconut meat, 3 medium ripe bananas, cut into pieces  2/3 cup macadamia nuts, soaked   10 dates, pitted and soaked  2 Tblspns psyllium husks powder  1/2 cup water of one young coconut  2 Tblspns alcohol-free vanilla extract or 1/2 vanilla bean  4 ripe bananas

For the crust: Using your food processor, finely grind the walnuts to a crumble.  Add the 1/4 cup dates and Braggs and process until combined.  The mixture should be slightly sticky.  Press the dough into a pie plate.  You can dehydrate overnight if you want a crunchy crust.

For the filling:  In a Vitamix or strong blender, combine the coconut meat and coconut water, bananas, macadamia nuts, 10 dates, psyllium, and vanilla.  Blend until very smooth and creamy. Stir in the sliced bananas and spread this filling evenly over the crust.  You can decorate the top with sliced bananas, tossing them in lemon juice to prevent browning first.

This is so easy, right?  Even if you do not eat a raw diet, all of these ingredients are found in your local store.  Treat your family and loved ones with something they’d never expect.  And they will be sure to love it.

Did you happen to catch one of the episodes of “Dinner Impossible”, where the chef was at Ben and Jerry’s Ice Cream Factory in VT and he made these really weird ice cream concoctions?  Well here’s one that sounds weird, but is rather lovely!

Banana Ice Cream with Date Carob Sauce (Raw)

6 bananas, peeled and frozen

Sauce:  1 cup dates, soaked  1/2 vanilla bean, chopped  4 black olives, pitted  3 Tblspns raw carob powder  1/2 tspn ground cinnamon  1 cup water

Use your Champion with the blank screen to process the frozen bananas.  They will come out looking and tasting like soft serve ice cream.  For the sauce, in your blender, combine all ingredients until smooth and creamy.  If it’s thick, add water.  Add anything else that sounds interesting to you for a sauce….strawberries, orange…you get the idea.

Thanks, Chef Kelly Serbonich for these great ideas!

Here’s a recipe from a Paula Deen magazine.  It’s simple and you can use store bought pudding or make your own with raw ingredients and freeze.  Use the recipe above for the vanilla ice cream and add carob for the chocolate.  I hope you’ll try the living food way, this is a great start.  You can also eliminate the nuts if you’d like.

Frozen Striped Mousse

1 3.9 ounce package instant chocolate pudding  2 cups heavy whipping cream, divided  2 cups milk, divided  1 3.3 ounce package instant white-chocolate pudding  1/2 cup finely chopped pecans.

In a bowl, combine chocolate pudding, 1 cup cream, and 1 cup milk.  Beat until thickened.  In a separate bowl, combine white chocolate pudding, 1 cup cream, 1 cup milk and beat until thickened.  Take 8 (7 ounce) paper cups and spoon 2 Tblspns chocolate into them. Add a layer of nuts then a layer of 2 Tblspns of the vanilla mix and repeat again.  Freeze overnight.  Invert the cups and peel back the cup.  Garnish with chocolate sauce or fresh fruit.

 

Enjoy your holiday!  And remember….less is more.  It’s nice to share.

 

 

 

The juicing craze! After all of the hype and strict regimens of the raw and juiced diet fads, the whole idea may leave a bad taste in your mouth. But you do not have to learn how to cover up the taste of juiced beets or start watching infomercials with Jack LaLanne revving up his “Juice Tiger.” There is an easy, and yes, tasty way to drink your vitamins and boost your intake of the good stuff.

For starters, you may be wondering why juiced foods are so fantastic to begin with. Simply put, it’s because they are living, unprocessed foods that enter your body in their purest form, with their vitamins and nutrients intact. When you drink a glass of fruit juice from the bottle, you are most likely getting additives and additional sugar to enhance the flavor and appeal. The problem here is that you could have downed a soda if you wanted empty calories, and all for a fraction of the nutrients you could have received if you stuck to au-natural. So great. Now you know you can toss your fruits and veggies into a blender and delicious, nutritious nectar will appear, solving all of your ache and pains, as well as restoring your body to age 21 perfection. Not quite. The concoction you get might taste a bit more like a punishment than a treat. But comparing the thick, amateur juice of a novice to the real deal is like comparing apples to oranges. In order to get into your body, it’s got to taste good. So how do we get from bravery to savory?

First of all, start with what you know. What fruits do you like? Bananas make a fantastic “base” fruit, and your body will thank you for the potassium, not to mention the gram of protein and three grams of fiber. Bananas also tend to help neutralize the tartness of some fruits, so it can be a nice place to start. Not bananas over bananas? No problem! After a few tries at the old blender, you’ll figure out which fruit combination you like best. But what about veggies? How do we make that taste good? Well, right off the bat you will want a fairly decent juicer. Introducing veggies into your juice regimen is going to require a bit more “juice” than a typical blender can pack. But even when you’re armed with the right equipment, certain vegetables need some help from that spoonful of something to help the medicine go down. Your sweeter fruits and vegetables (pineapple, carrots, etc.) can also be used as a moderator to help tone down the all too unpleasant overpowering vegetable taste. Tomato and celery with a pinch of lemon juice makes a great foundation juice, as most people tend to like this health conscious knock off of a Bloody Mary. From here you can add cucumber, spices, carrots, or even a bit of apple juice.

Ok. So you have read this blog, dusted off your juicer (or purchased one), made a resolution, and now you are standing in the produce aisle at Grocer’s Gala and have not a clue what to buy, or why you even wanted to try this in the first place. Before you resign and head over to aisle five to pick up a jug of V8, hear me out. Grab a piece of paper and quickly jot down some health issues that you have that you want to resolve. Next, log on to the internet and do a quick Google search to learn which vitamins serve as an anecdote to your problem. As an example, if you suffer from fatigue than you may be lacking vitamins B12 and B6. Mangos and Kiwi’s have each of these B’s, so get them on your list. Is the common cold a little too common for your comfort level? Well than I am sure you are aware that vitamin C is key. Stock up on your friends in the citrus family. Have you noticed that you are squinting at the menu at your local fast food joint? Than stop eating burgers and fries and pick up some carrots! Carrots are loaded with beta-carotene, which morphs into vitamin A, which gets an A+ when it comes to your eyes. Have allergies? Try Mandarin Tangerines. Upset stomach? Pick up some pectin and grab some grapefruit. You may have to search a bit, but some Noni juice added to your blend can act quite like serotonin on your brain, and some believe it can relieve headaches. Aloe and cabbage have been rumored to do the same, and as you experiment you will find what works best for you.

So you have the idea. Now you have your fruits and veggies at home and you are ready to juice! As you are playing scientist and experimenting, remember to balance your sweets with your not-so-sweets and see what you can get. If you do not mind wandering off the beaten path every now and again, start trying fun additions like cinnamon, maple syrup, parsnip, or other spices. Juicers note: The natural sugar in fruit will raise insulin levels, so keep this in mind when you head into juicing mode. Too much of the sweet stuff can upset your blood sugar levels, causing you to feel hungry too soon. No worries, though. Soon you will have your “recipes” down, just keep experimenting and tasting.

One final note. “Smoothies,” although not as healthful as the juices we discussed above, can be an excellent alternative to typical desserts laden with fat and excess sugar. Dessert smoothies can end up containing a lot of calories, but watching your portion size can be the perfect way to treat your sweet tooth without trying to trick your diet. One of my special blends uses chocolate soymilk as a base. I then add a banana and a few tablespoons of organic, vanilla yogurt. Divide in two glasses and you and the person lucky enough to be dining with you are in for a “milkshake” that won’t leave you with a twist of guilt.

So go forth and juice! Your mind and body will thank you.

The American Dietetic Association recommends 25 grams of fiber daily for women and 38 grams for men.  Most of us are only getting 15 grams of fiber a day.  The World Health Organization extimates cardiovascular disease causes approximately 17.5 million deaths per year world-wide.  A vegetarian or living food lifestyle will greatly lower your incidence of heart disease than it will for meat eaters.  Saturated animal fats raise cholesterol levels and clog arteries.  Eating a well balanced vegetarian diet will give your body the heart-healthy nutrients it needs.  Foods like fruit, veggies, and whole grains are easy and fun to prepare and eat. 

These six food compounds can significantly reduce the risk of heart disease: Soluble fiber, Potassium, Carotenoids, Omega-3 fatty acids, B vitamins and Flavonoids. 

Soluble fiber combines with water in your GI tract to absorb cholesterol and stop it from being distributed through your body.  It will also push it out of you.  We all know how great fiber is for elimination, right?  Sometimes called roughage, fiber is the indigestable portion of plant food.  Wikipedia says, “Soluble fiber, like all fiber, cannot be digested.  But is does change as it passes through the digestive tract, being transformed (fermented) by bacteria there.  Soluble fiber also absorbs water to become a gelatinous substance that passes through the body”.   What foods are fiber filled?  Whole grains like oats, barley, and pinto beans, potatoes, brussel sprouts and fruits like apples, plums and oranges are good sources of soluble fiber, whereas 100% bran cereal has more insoluble fiber.  Insoluble fiber will pass through the body unchanged.

Potassium is associated with lowering blood pressure levels.  It counters the effect of excess sodium and aids in transmitting nerve impulses and promotes normal muscle function.  Both effective for optimal heart and blood vessel health.  Foods like potatoes, bananas, dark leafy greens, pumpkin seed, avocado and almonds are high in potassium.  Potassium deficiency can lead to high blood pressure problems, hypertension, strokes, and heart irregularities.  Meat, poultry and fish are high in potassium, but it’s not healthy to eat an entirely carnivorous diet.  These foods will cause a rise in acid levels and deplete potassium levels.  Instead of supplements, try a slice of cantaloupe, a banana or strawberries. 

Omega-3 fatty acids are essential fatty acids that play a key role in heart health.  These are a class of polyunsaturated fats.  They cannot be manufactured by the body so must be obtained from food.  They contain molecules that will ward off blood clots that can trigger stroke and heart attacks.  Omega-3 fatty acids reduce inflammation and prevent risk factors associated with chronic diseases such as heart disease, cancer and arthritis.  You can find Omega-3 fatty acids in flaxseed, flaxseed oil, walnuts, soy, and baby dark leafy greens like watercress and arugula.

Low blood levels of B vitamins and folic acid have been found to increase the risk of atherosclerosis, which can lead to heart attacks and stroke.  Atherosclerosis is a condition in which fatty material collects along the walls of the arteries.  Some sources of B vitamins are fortified breakfast cereals, sunflower seeds, potatoes, broccoli and asparagus.

Flavonoids have antioxidative and anti-inflammatory properties that protect you against heart disease.  They keep the lining of the arteries flexible which will promote healthy blood flow and reduce clotting.  Catechin is a flavonoid compound found in tea and cocoa and it can reduce heart disease.  It’s found in dark chocolate, green tea, red wine, extra virgin olive oil and apples.  Soy flavonoids (isoflavones) can also reduce blood cholesterol and can help to prevent osteoporis. 

Carotenoids have fat solubility and antioxidant properties.  These plant chemicals are a big factor in fighting heart disease. and give fruits and veggies their yellow, red and orange colors, not to mention the green in plants.  There is evidence they interact with bad LDL cholesterol and prevent if from oxidizing and sticking to the artery walls.  Food sources of carotenoids are carrots, spinach, kale, collard greens, red peppers and tomatoes.  However, to maximize the availability of these carotenoids in your food, they should be eaten raw or lightly steamed.

And please….don’t forget your emotional heart.  Feeling emotionally healthy is just as important.  Get in touch with your physical and emotional body.  Yoga, meditation, chi gong…all great ways to start “feeling”.  Releasing all the “baggage” will detox your blood as well as your muscles. 

Breathe, breathe and breathe again.  Keep going……

I certainly believe if you start a habit early on in childhood, it will stick with you and make it even harder to stop.  As a child, we only drank soda on special occasions.  Today, I drink no carbonated beverage.  I never gave my own daughter soda and to this day, she does not drink it.  She does drink a lot of water and in her second year of college, probably drinks too much ice tea.  When she began drinking from a sippy cup I had to start watering down her juice when her teeth started to stain from her consumption of apple juice.  Organic or not, it stained her teeth.  When given the option of ice tea or soda, I guess I’d prefer the ice tea.  It’s all about moderation.  You hear that all the time. 

The website, publichealthadvocacy.org, states this….”Scientific evidence consistently supports the conclusion that drinking soda and other sugar-sweetened beverages increases a person’s risk of being overweight or obese. As a result, reducing the amount of sugar-sweetened beverages people drink is an important strategy to reverse the obesity epidemic in California and across the country.”   The United States is the largest soda consumer, drinking 13.15 billion gallons of carbonated drinks every year.  Drinking carbonated beverages, adolescents not only face obesity, but also are at risk for bone fractures higher than those who don’t, reduced bone mass and decreased calcium levels in the blood.  The sugar and the acid in these drinks will also dissolve tooth enamel. 

Soda, especially colas, contain caffeine and phosphoric acid.  This has a direct effect on bone mineral density.  Bone mineral density is reduced in osteoporosis.  What causes osteoporosis?  A reduction in the protein and mineral matrix of the bone.  This will cause an increase in the risk of fracture and can be easily prevented with diet and lifestyle changes.  There have been many studies of school age children (girls especially), that have concluded soda drinking was associated with decreased levels of blood calcium and increased urinary calcium, which could cause osteoporosis later in life.  These studies have also found high bone fractures in cola consuming high school girls.

Soda consumption by children and adults is one of the most harmful habits we have.  Soda is filled with empty calories.  Diet soda is not any better.  It is filled with artificial sweeteners which are more dangerous and can also lead to weight gain.  As a parent, you are role models for your kids, for their eating habits and their social skills.  According to the FDA (Food and Drug Administration), out of over 100 soft drinks  and beverages analyzed by the government, five contained levels of benzene.  Benzene is a cancer-causing chemical linked to leukemia. 

Researchers from UCLA Center for Health Policy Research and the California Center for Public Health Advocacy “discovered a strong correlation between soda consumption and weight.  Based upon data from more than 40,000 interviews conducted……researchers found that adults who drink a soda or more per day are 27 percent more likely to be overweight than those who do not drink sodas…”  As our physical activity remained the same, our intake of calories increased.  More than 43 percent of the new calories were from soda consumption.  Children are at a more alarming risk of obesity and diabetes with their soda consumption.  Soda is inexpensive, easy to obtain and children and teens are targeted in advertising.  One soda a day is too much for your child.  This drink is filling our kid’s bodies with empty calories and “filling” them up so there is no room for healthy food. 

Type 2 diabetes has also increased during the last 20 years.  Besides increasing obesity in children, the increase in obesity in adults, may also increase the risk of developing type 2 diabetes.  This risk is greater in women.  Sugar-sweetened beverages provide excessive calories and large amounts of absorbable sugars.  Soda is empty calories.  

Water will quench your thirst much better than soda.  Water will remove toxins from the body and will aid in digestion and curb your appetite.  Eat fruits and high water content veggies and dilute your fruit drinks.  Begin a juicing routine. 

Drink healthy.

Whether you are sitting in front of your computer looking for a job like me, or sitting in front of your computer doing your job, read on for some much needed stress relief.  I’m in Vermont and I just had to turn the heat on.  My mouse hand was freezing.  Whatever you are doing right now, thanks for taking the time to read my latest blog. 

All of us are under some sort of stress.  We can’t know peace without chaos.  Let’s start with a deep breath.  Inhale through the nose and exhale through the mouth letting out a big sigh.  One more time and let your shoulders drop away from your ears.  Press your sit bones (the sharp bones that hurt when you ride your bike too much) into your chair and lengthen up through your spine and the top of your head.  Tuck your tailbone down and under while doing this.  Squeeze your shoulder blades and draw them together and down your back.  Keep breathing. 

Draw your arms out in front of you, circle your wrists in both directions.  Slow circles.  Interlace your fingers and turn your hands outward and stretch your arms and drop your shoulders.  On the inhale, bring your arms up over your head.  On the exhale, release your hands and drop your arms to your side.  One more time.  As you exhale, let out a long sigh. 

Sit at the edge of your chair.  Hold the arms and on the inhale, open your heart and slowly arch your back, lifting your head and lengthening your throat.  On the exhale, tuck your tailbone, start to round your back and tuck your chin into your chest and lengthen the back of your neck.  Two more times and don’t forget to sigh on the exhale.  Go ahead, no one is watching you.

While still holding your chair, start to twist your torso to the right, allowing your gaze to follow your body.  Take your eyes even further than your torso.  Hold and breathe.  Go to the other side slowly, breathe and hold.

Back to face the front and open your eyes wide.  Move them clockwise and then counterclockwise.  Rub your hands briskly until you feel heat.  Place your palms on your eyes and breathe.  OK?  Take the time at least once an hour to do one or more of these relaxation and stretching techniques.  And don’t forget to breathe.

On to the emotional side of our life that has such a huge impact on our physical health.  Some things we believe about ourselves or our situations are just old childhood patterns.  Just as the things we chose to eat as a child may no longer “nourish” us, so are some of the thoughts we had as children no longer serving us.  Take a moment to actually “hear” what you are thinking about.  Each moment is a new beginning.  Each thought is shaping your life right now.

It’s the perfect day to start to take better care of ourselves, emotionally and physically.  Yoga, meditation, eating healthier, having healthy thoughts; all ways to start your transformation. 

Here’s to all of you who are SURVIVORS of the economy.  This following is from Louise Hay:

“I am totally open and receptive to a wonderful new position, one that uses all my talents and abilities, and allows me to express creatively in ways that are fulfilling to me.  I work with and for people whom I love, and who love me and respect me, in a wonderful location and earning good money.”

I’m putting that one up on my computer!

About a month ago, on a visit to my massage therapist and friend, I brought along one of my raw cacao drinks.  She had always shown interest in my lifestyle and wondered if she could actually do the “raw thing” and still make it through her busy day without being hungry.  I explained what was in it and how I made it.  She was open to trying it and I didn’t hear from her for a few days.  When I did hear from her, it was all good.  She couldn’t believe she wasn’t hungry at the end of the day and that she actually made it through her day!  She said, “I’m going to buy some staples for this lifestyle and I’m going to buy a Vitamix.  What do you suggest”?  Well……I’m more than happy with my Vitamix.  The warranty alone is reason enough to purchase this product.  But you have to buy the one with the dial.  And here’s the deal……always shut it off the opposite way you turned it on.  Or else, suffer the consequences of having to clean your ceiling, counter and floor.  Inevitably, you will turn on the machine with the lid off and the power on high.  And you will say….”Donna tried to tell me this.”

So we talked about which machine I like and it turned out her husband was a definite fan of the dial too and that is what they purchased.  The Vitamix can be used for almost everything under the sun.  Drinks, nut butters, nut milk, smoothies, bread, soup, milkshakes and ice cream.  Everyone in the family can find something that will make them happy and they can prepare their own.  My friend’s 4 year old is making her own smoothie every morning.  So easy to use and so easy to clean.  Fill the carafe with water and dish soap and put it back on the base and send it through another cycle and it’s clean.  It comes with a plunger and an unbreakable container.  Now I’ve never dropped the container myself… .  Just kidding.  Of course I’ve dropped it.  It’s even light enough to travel with.  I’ve taken it on trips to visit the family.  This way I can blend up something for them to try too.

The Vitamix can double as a food processor.  It will chop, grate and dice your veggies. Throw in veggies and water and make hot soup.  Let the blender run for about 4 minutes and the ingredients will actually heat up.  Make ice cream with frozen fruit and less time in the blender.  Smoothies in under one minute.  Your kids will love to make their own ice cream and fruit smoothies! You say you can’t afford expensive healthy baby food?  Throw in any cooked veggie or fresh fruit and make homemade apple sauce and vegetables that your baby will really love.  You can also grind your own flours and make fresh bread dough or fresh hot cereal.  So many recipes.  Try it for yourself.  I’d love to hear about some of your favorite things to make in your Vitamix.  Share…it’s nice to share.

Just last week I brought in a raw treat to my massage therapist.  She loved that too.  And her next client was someone that has enjoyed hearing about the living food lifestyle.  Now she could taste too.  Pass it on folks.  It’s how we all learn. 

This week I am sending you tastes of spring.  Fresh fruit juice (yesterday I made strawberry juice in my Vitamix), and ice cream.  Keep experimenting and share what you learn with anyone who will listen.

Donna Bergonzi-Boyle