Warning: This is not a 30 day detox where you eat lettuce every day or
drink a homemade lemonade. I am not knocking either of those, either.
What I have here is a list of 30 simple things you can do to cleanse and
energize your life, family and home. Each day pick one to do. By the
end of 30 days, you will have done 30 different things that are healthy
and cleansing. Many of them you will want to do everyday and make it a
habit for life. Think of the changes you can make in your body, in your
home and on the earth. And remember that April 22, tomorrow, is Earth Day.
11. Drink Tart Cherry juice. Tart Cherries are a superfruit that may alleviate insomnia, reduce heart disease and diabetes, help in weight loss, reduce inflammation, lower cholesterol and has more antioxidant power than drinking a glass of red wine. Look for tart Montmorency cherry juice (I buy Indian Summer).
12. Join the Billion Acts of Green campaign. Go to http://act.earthday.org and pledge an action. Create an avatar that will walk you through your daily habits and calculate your ecological footprint. They also have great tips and suggestions that will help you reduce your use of the planet's resources.
13. Try Fennel. Fennel is composed of a white or pale green bulb from which closely
superimposed stalks are arranged. The stalks are topped with feathery
green leaves near which flowers grow and produce fennel seeds. The bulb,
stalk, leaves and seeds are all edible. Fennel belongs to the
Umbellifereae family and is therefore closely related to parsley,
carrots, dill and coriander. Fennel contains its own unique combination of phytonutrients with antioxidant and health-promoting effects. Try this recipe for lunch (Makes 4 salads): Cut 2 red grapefruits into segments. Cut 2 avocados into slices and julienne 1 large fennel bulb. Mix those ingredients with 1/2 cup mint leaves (reserving a few mint leaves for garnish), 1 TBSP lime juice, 1/2 cup nut oil or extra virgin olive oil, 1 tsp ground coriander and salt/pepper in a bowl and serve.
14. Change your shower curtain liner to nylon. Most shower curtain liners are made from polyvinyl chloride (PVC), which can emit harmful gases. Nylon liners are waterproof and easy to clean.
15. Sweat. Sweating is very cleansing for your body. When you sweat, you breathe faster, your heart works more, your
circulation improves and your metabolism accelerates, all in an effort
to resume your normal body temperature. Because your circulation is
increased during sweating, many of the toxins and impurities are able to
exit your body by way of your open skin pores. This is a good reason to
exercise to the point of sweating. If you are sweating because you have been exercising, you have been
burning calories. So pick an activity and get sweating!
16. Buy a plant. You can grow your own clean air by putting ordinary, inexpensive houseplants like English ivy or golden pothos, which can actually filter indoor toxins in your home. Scientist B.C. Wolverton, PhD authored "How to Grow Fresh Air: 50 Plants that Purify Your Home or Office" and explains how these houseplants filter common indoor pollutants like benzene and formaldehyde.
17. Drink lemon balm tea. I used to have my own plant and I would rub the leaves and smell them; they smell just like a lemon! This soothing member of the mint family helps normalize a hyperactive thyroid, relaxes anxiety, and encourages sleep. Oh, and Saturday, May 5th is Herb Day, so get your own plant!
18. Send a personal note to someone you haven't talked to in a while. Sit down, write a note or letter, and mail it. It will feel good to send a nice hello to both you and the receiver! I use a great online service called Send Out Cards where I can really personalize my cards with pictures, etc. Go to www.SOCRetail.com/MVPCards to get 2 free cards!!
19. Volunteer. Increase your social circle by volunteering.
Doing something for the good of others is also a selfless act that is
good for your conscience.
20. Say no to all junk food today. Processed junk food full of
unnatural sweeteners and chemicals pumps poison into your body, can
cause you to become overweight, and negatively affects your heart
health. Even diet
junk-food is processed and unhealthy.
Happy Earth Day!! See us on Facebook for the 4-week Boot Camp, Lake Geneva Get Healthy with a Hike and Lunch and Postcards from Heaven.
Learn about healthy eating, weight loss and wellness!
Saturday, April 21, 2012
Friday, April 13, 2012
Natural Home Remedies for Dandruff
Recently, I have bumped into several people with dandruff issues, so here is what I got for everyone looking to eliminate dandruff in a healthy, natural way...
You are constantly shedding dead skin cells from all over your body. It's the skin's natural way to rejuvenate itself. In fact, you get a whole new suit of skin about every 27 or 28 days. The old stuff just sort of flakes away. You just don't tend to notice the tiny skin cells dropping off your arms, your legs, and even your scalp. Dandruff results from the same shedding of skin cells. But if the shedding process is normal, what happens to make dandruff so embarrassingly noticeable? Scientists believe that dandruff occurs when a yeast-like fungus called malassezia goes wild on your scalp. The microscopic malassezia fungus, a normal inhabitant on a healthy human head, feeds on the fatty oils secreted by hair follicles in the scalp, which means that people with above average oily scalps are more prone to getting dandruff than those with dry scalps. The irritation caused by the fungus actually speeds up cell turnover on the scalp. As a result, the normal process of cell turnover, which usually takes a month, may take less than two weeks when out-of-control malassezia has irritated the scalp. So many dead cells are shed at the same time that, when they mix with the oil from the hair follicles, they tend to form greasy clumps big enough to be clearly visible to the naked eye. The oil also makes the clumps more likely to get stuck in your hair (and on your shoulders), rather than floating quickly away.
You are constantly shedding dead skin cells from all over your body. It's the skin's natural way to rejuvenate itself. In fact, you get a whole new suit of skin about every 27 or 28 days. The old stuff just sort of flakes away. You just don't tend to notice the tiny skin cells dropping off your arms, your legs, and even your scalp. Dandruff results from the same shedding of skin cells. But if the shedding process is normal, what happens to make dandruff so embarrassingly noticeable? Scientists believe that dandruff occurs when a yeast-like fungus called malassezia goes wild on your scalp. The microscopic malassezia fungus, a normal inhabitant on a healthy human head, feeds on the fatty oils secreted by hair follicles in the scalp, which means that people with above average oily scalps are more prone to getting dandruff than those with dry scalps. The irritation caused by the fungus actually speeds up cell turnover on the scalp. As a result, the normal process of cell turnover, which usually takes a month, may take less than two weeks when out-of-control malassezia has irritated the scalp. So many dead cells are shed at the same time that, when they mix with the oil from the hair follicles, they tend to form greasy clumps big enough to be clearly visible to the naked eye. The oil also makes the clumps more likely to get stuck in your hair (and on your shoulders), rather than floating quickly away.
- Wash your hair everyday to eliminate excess oils.
- Cut down on your use of other products in your hair like gel, mousse, hairspray etc. This is just more chemicals and more buildup.
- Don't use dandruff shampoos. They contain harsh chemicals that can irritate the skin and cause more damage (including making your scalp drier), making your dandruff worse. Also, you can build up a resistance to the antidandruff ingredients causing a dandruff shampoo to stop being as efficient.
- A healthy lifestyle, including a balanced diet and exercise will also help ease the dandruff. Eliminating or better managing stress will help ease the dandruff which is known to be exacerbated by stress. Exercise can help ease any stress you may have as well.
Here are a few natural ideas:
- Using proper hair care product that contains jojoba is a good place to start. Jojoba is known to moisturize and advocates good health to the hair and scalp. Jojoba oil works similar to the oils our body excretes. It acts as a natural moisturizer, so there will be no oily build up. Whether you have a oily or dry scalp jojoba oil will balance your scalp to the proper PH.
- Tea tree oil is a fantastic natural treatment for anyone with dandruff and itchy scalp. It helps by balancing the pH levels and helps the hair follicles and cells to be clean and unclogged of debris. It has been used for centuries as an antiseptic and anti-fungal agent. There are many tea tree oil shampoos available in health food stores and some drug stores.
- Coconut oil is another great natural dandruff cure. Unrefined coconut oil is one of the best scalp and hair treatments for eliminating dandruffit, chiness, and dryness. Warm up some coconut oil and massage it into the scalp, leave it on for about 4 hours. It will help normalize the scalp.
- Massage an apple juice tonic into the scalp 3x a week to treat dandruff: Mix 2 Tbsp pure apple juice with 2 Tbsp warm water, apply on hair, rub, leave for 10-15 minutes and rinse.
- Mix 1/4 cup apple cider vinegar with 1/4 cup water. Pour this mixture into a spray bottle and spritz it on to your hair and scalp, being careful to avoid the eye and ear area. Wrap your head in a towel. After 15 minutes to an hour, remove the towel and wash your hair. This is generally done once to twice a week.
- Baking soda's gritty texture grabs and removes the dirt and excess oil from your hair and the loose skin cells from your scalp, without stripping your scalp of its much-needed natural oils (like commerical shampoos do). Overtime, this leads to a healthier scalp and healthier hair. Wash your hair with baking soda: Get your hair wet, take a handful of baking soda and rub into your hair and scalp, and rinse. Continue to use baking soda to wash your hair, avoiding regular shampoo all together. Initially, your hair will probably feel quite dry, but after a few weeks, your scalp will begin to produce more natural oils, and your hair's softness will return.
- A great combination is to wash with the baking soda as directed above and immediately after rinsing with water, apply a mix of 1 Tbsp apple cider vinegar and 1 cup warm water. Do not rinse. Towel dry and style as usual.
I hope this helps all of you with dandruff issues. And, I found another use for baking soda!
My Healthy Helper
www.myhealthyhelperonline.com
myhealthyhelper@gmail.com
Friday, April 6, 2012
30 Days of Detox, Part 1
Warning: This is not a 30 day detox where you eat lettuce every day or drink a homemade lemonade. I am not knocking either of those, either. What I have here is a list of 30 simple things you can do to cleanse and energize your life, family and home. Each day pick one to do. By the end of 30 days, you will have done 30 different things that are healthy and cleansing. Many of them you will want to do everyday and make it a habit for life. Think of the changes you can make in your body, in your home and on the earth. And remember that April 22 is Earth Day.
1. Buy something organic today. Most foods contain pesticides, herbicides, antibiotics, hormones, and other chemicals that harm the body. Download the Environmental Working Group's pocket guide to shopping: www.foodnews.org. This list will tell you the top 12 produce you want to purchase organic and the top 15 that have the lease pesticides.
2. Clean out the pantry. Open up those cabinet doors and pull everything out (this might also coincide with your spring cleaning). Get rid of anything that contains high fructose corn syrup, trans fats, hydrogenated oils, artificial flavors and colors, preservatives and other harsh chemicals. Some, such as sodium nitrite, propyl gallate, butylated hydroxyanisole (BHA), and butylated hydroxytoluene (BHT) have been linked to cancer. Others interfere with the liver's natural detox function. Also, get rid of everything with artificial sweeteners, especially aspartame (NutraSweet).
3. Disconnect! Today we are always connected or not far from our computers, cell phones, tv, video games, etc. Everything we use all day is plugged in and electronic. Try taking a break from your electronics for your body and soul. Electromagnetic pollution from all our gadgets can interfere with the body's natural magnetic fields. Pick up a book or get the family together for game night.
4. Make a meatless dish. Diets that are high in meat have been linked with inflammation, heart disease, and cancer. Try eating nothing but plant foods for a day, and on an ongoing basis. Focus on vegetarian sources of protein such as beans, nuts, seeds and soy in moderation. Beans are high in clean protein and rich in fiber. Don't buy canned beans - most can linings contain BPA, an endocrine disruptor. Soak the dry beans overnight and cook on low in a slow cooker (make a big batch and freeze the excess for later).
5. Try Tai Chi. Stretching stimulates circulation and lymph flow, and keeps muscles supple. Tai Chi uses gentle flowing movements to reduce stress and improve health. To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion. During tai chi, you focus on movement and breathing. This combination creates a state of relaxation and calm. There are also numerous health benefits to Tai Chi.
6. Exfoliate your skin. Dry brushing your skin stimulates the body's detoxifying lymph system. Using a soft-bristled brush, lightly rub your skin, starting from your fingers and toes and moving inward toward your heart. Follow with a warm shower to further boost circulation and move lymph.
7. Skip the coffee. Coffee is hard on the liver, hampers detox efforts and stimulates the release of stress hormones. If you can't completely kick the habit, at least try to cut back. Wean off slowly so you don't get a headache by mixing decaf with your regular or switch to tea. Green tea combines gentle doses of caffeine with compounds that boost liver detox.
8. Make a super smoothie. Pre-packaged smoothies and smoothie shops are popular now, but they are high in sugar and added ingredients. Instead combine almond and/or coconut milk in a blender with Kefir (all plain, unsweetened), half an avocado, 1/2 a scoop of a super food blend (I recommend NatraBurst by One24, http://rpporter.one24online.com, because of the protein blend, along with fruits, vegetables and antioxidants), a banana and 3-6 large handfuls of spinach. Makes two servings.
9. Start a journal and detox your soul. Toxic thoughts and feelings can also harm your body. Start a journal, and make notes of troubling emotions, log your foods and exercise, good conversations with a friend and favorite recipes. Write all your feelings down, then assess: Is there anything you need to clean up? Where can you let go and move forward? Do this each day for a daily spiritual detox.
10. Switch to cooking in coconut oil or steaming foods. Heating vegetable and cooking oils can create toxins. Instead use pure coconut oil or saute your vegetables, chicken and fish in 1/4 inch of stock. You can also steam your foods in an inexpensive bamboo steamer or stainless steel insert, then drizzle with extra virgin olive oil after cooking.
Try one thing each day and stick to the ones you can until they become a habit. At the end of the 30 days, you will feel more energy and your body with have gotten it's own spring cleaning! Happy Easter!
My Healthy Helper
www.myhealthyhelperonline.com
myhealthyhelper@gmail.com
630-697-6932
1. Buy something organic today. Most foods contain pesticides, herbicides, antibiotics, hormones, and other chemicals that harm the body. Download the Environmental Working Group's pocket guide to shopping: www.foodnews.org. This list will tell you the top 12 produce you want to purchase organic and the top 15 that have the lease pesticides.
2. Clean out the pantry. Open up those cabinet doors and pull everything out (this might also coincide with your spring cleaning). Get rid of anything that contains high fructose corn syrup, trans fats, hydrogenated oils, artificial flavors and colors, preservatives and other harsh chemicals. Some, such as sodium nitrite, propyl gallate, butylated hydroxyanisole (BHA), and butylated hydroxytoluene (BHT) have been linked to cancer. Others interfere with the liver's natural detox function. Also, get rid of everything with artificial sweeteners, especially aspartame (NutraSweet).
3. Disconnect! Today we are always connected or not far from our computers, cell phones, tv, video games, etc. Everything we use all day is plugged in and electronic. Try taking a break from your electronics for your body and soul. Electromagnetic pollution from all our gadgets can interfere with the body's natural magnetic fields. Pick up a book or get the family together for game night.
4. Make a meatless dish. Diets that are high in meat have been linked with inflammation, heart disease, and cancer. Try eating nothing but plant foods for a day, and on an ongoing basis. Focus on vegetarian sources of protein such as beans, nuts, seeds and soy in moderation. Beans are high in clean protein and rich in fiber. Don't buy canned beans - most can linings contain BPA, an endocrine disruptor. Soak the dry beans overnight and cook on low in a slow cooker (make a big batch and freeze the excess for later).
5. Try Tai Chi. Stretching stimulates circulation and lymph flow, and keeps muscles supple. Tai Chi uses gentle flowing movements to reduce stress and improve health. To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion. During tai chi, you focus on movement and breathing. This combination creates a state of relaxation and calm. There are also numerous health benefits to Tai Chi.
6. Exfoliate your skin. Dry brushing your skin stimulates the body's detoxifying lymph system. Using a soft-bristled brush, lightly rub your skin, starting from your fingers and toes and moving inward toward your heart. Follow with a warm shower to further boost circulation and move lymph.
7. Skip the coffee. Coffee is hard on the liver, hampers detox efforts and stimulates the release of stress hormones. If you can't completely kick the habit, at least try to cut back. Wean off slowly so you don't get a headache by mixing decaf with your regular or switch to tea. Green tea combines gentle doses of caffeine with compounds that boost liver detox.
8. Make a super smoothie. Pre-packaged smoothies and smoothie shops are popular now, but they are high in sugar and added ingredients. Instead combine almond and/or coconut milk in a blender with Kefir (all plain, unsweetened), half an avocado, 1/2 a scoop of a super food blend (I recommend NatraBurst by One24, http://rpporter.one24online.com, because of the protein blend, along with fruits, vegetables and antioxidants), a banana and 3-6 large handfuls of spinach. Makes two servings.
9. Start a journal and detox your soul. Toxic thoughts and feelings can also harm your body. Start a journal, and make notes of troubling emotions, log your foods and exercise, good conversations with a friend and favorite recipes. Write all your feelings down, then assess: Is there anything you need to clean up? Where can you let go and move forward? Do this each day for a daily spiritual detox.
10. Switch to cooking in coconut oil or steaming foods. Heating vegetable and cooking oils can create toxins. Instead use pure coconut oil or saute your vegetables, chicken and fish in 1/4 inch of stock. You can also steam your foods in an inexpensive bamboo steamer or stainless steel insert, then drizzle with extra virgin olive oil after cooking.
Try one thing each day and stick to the ones you can until they become a habit. At the end of the 30 days, you will feel more energy and your body with have gotten it's own spring cleaning! Happy Easter!
My Healthy Helper
www.myhealthyhelperonline.com
myhealthyhelper@gmail.com
630-697-6932
Thursday, April 5, 2012
Top Ten Tips
Here is a list of my top 10 tips for you this spring:
1. Eat avocados: Cut an avocado in half and have it for a snack, only about 100 calories. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.
2. Cook with coconut oil: Pure coconut oil is the smartest oil you can use in cooking. If you could peek inside my pantry, you would find two oils that I use in food preparation. The first, extra-virgin olive oil, is a better monounsaturated fat. It works great as a salad dressing. However, it is not the best oil to cook with. Due to its chemical structure, cooking makes it susceptible to oxidative damage. And polyunsaturated fats, which include common vegetable oils such as corn, soy, safflower, sunflower and canola, are absolutely the worst oils to use in cooking. These omega-6 oils are highly susceptible to heat damage because of all the double bonds they have. I strongly urge you to throw out those omega-6 vegetable oils in your cabinets.
There is only one oil that is stable enough to resist heat-induced damage, while it also helps you promote heart health, maintain normal cholesterol levels and even supports weight loss -- coconut oil. So, whenever you need an oil to cook with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes. Even though I don't fully recommend frying foods, if you must fry, by all means use coconut oil -- it's your smartest choice.
Coconut oil contains fatty acids that are both antiviral and antimicrobial, making it great for the immune system. You can also add a spoonful to a smoothie (adds an extra 100 calories).
3. Use EWG's Shopper's Guide to Pesticides: http://www.foodnews.org/. Dirty Dozen (Buy these Organic) - Celery, Peaches, Strawberries, Apples, Blueberries, Nectarines, Bell Peppers, Spinach, Cherries, Kale/Collard Greens, Potatoes and Grapes. Clean 15 (Lowest in Pesticides) - Onions, Avocado, Sweet Corn, Pineapple, Mangos, Sweet Peas, Asparagus, Kiwi, Cabbage, Eggplant, Cantaloupe, Watermelon, Grapefruit, Sweet Potato, and Honeydew Melon.
4. Don't skip breakfast. Skipping breakfast affects your insulin levels, which in turn affects fat storage in the body. Choose fresh fruits and vegetables as well as monounsaturated fats, which regulate insulin and blood sugar.
5. Eat foods with a low-glycemic index (GI): Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. When you make use of the glycemic index to prepare healthy meals, it helps to keep your blood glucose levels under control.
6. Eat Healthy - Live Healthy: It isn't just about food. What other harmful things are you surrounding your body with? Take a look at the things in your house and your environment. Switch to homemade or natural products. Homemade Fabric Softener: 4 cups white vinegar, 1 cup baking soda, 6 cups warm water, and essential oil (optional). Add the baking soda to the warm water first. Then slowly add the vinegar to the water mixing slowly. It will foam! Add an essential oil, like mandarin orange or lavendar, or leave plain. Store in a glass container (I am eliminating plastic from my house).
7. Get more fruit and vegetable servings: I use NatraBurst because no matter how many fruits and vegetables I eat in one day, it is never enough. NatraBurst is a super food, whole food blend. It is a powerful food source consisting of a wide variety of premium ingredients, with more than 30 super foods containing potent phyto (plant) nutrients and gives you 6 servings of fruits and vegetables. It also can be added to any beverage, food and smoothies! Check out: http://rpporter.124online.com/ to find out more.
8. Strength train for weight loss and be active all the time: If you are looking to lose weight, strength training is very important. Strength training helps to prevent age-related bone and muscle-mass losses too. With any plan, start strength training slowly and build up to heavier weights and repetitions especially if you are new or out of shape. The old adage "no pain, no gain" is more often inappropriate and can be dangerous. When you aren't specifically setting a goal to lose weight, just to be healthy, do whatever you can to be active: Take a 5-10 minute walk after each meal, take the stairs, park farther away from the door, and walk the dog, Making it something that is part of your daily routine won't make it feel like exercise!
9. Drink lots of clean, healthy water. The body demands to be adequately hydrated so eight to ten glasses of water are essential for suitable digestion and detoxification.
10. You can't reduce stress, so reduce your reaction to stress. Try meditation or yoga. Meditation can help reduce stress, because it helps quiet your mind. Even if you just meditate 15 minutes per day, the result will amaze you. Even just deep breathing exercises will help. Be positive, people who are positive tend to have better health and success in life then those who are negative thinkers. Find things to laugh about on a daily basis. Laughter releases endorphins, boost your immune system, increases blood flow and relaxes your body. Stress, left not managed, can lead to tension and pain in your body and threaten your health and well-being.
My Healthy Helper
myhealthyhelper@gmail.com
myhealthyhelperonline.com
1. Eat avocados: Cut an avocado in half and have it for a snack, only about 100 calories. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.
2. Cook with coconut oil: Pure coconut oil is the smartest oil you can use in cooking. If you could peek inside my pantry, you would find two oils that I use in food preparation. The first, extra-virgin olive oil, is a better monounsaturated fat. It works great as a salad dressing. However, it is not the best oil to cook with. Due to its chemical structure, cooking makes it susceptible to oxidative damage. And polyunsaturated fats, which include common vegetable oils such as corn, soy, safflower, sunflower and canola, are absolutely the worst oils to use in cooking. These omega-6 oils are highly susceptible to heat damage because of all the double bonds they have. I strongly urge you to throw out those omega-6 vegetable oils in your cabinets.
There is only one oil that is stable enough to resist heat-induced damage, while it also helps you promote heart health, maintain normal cholesterol levels and even supports weight loss -- coconut oil. So, whenever you need an oil to cook with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes. Even though I don't fully recommend frying foods, if you must fry, by all means use coconut oil -- it's your smartest choice.
Coconut oil contains fatty acids that are both antiviral and antimicrobial, making it great for the immune system. You can also add a spoonful to a smoothie (adds an extra 100 calories).
3. Use EWG's Shopper's Guide to Pesticides: http://www.foodnews.org/. Dirty Dozen (Buy these Organic) - Celery, Peaches, Strawberries, Apples, Blueberries, Nectarines, Bell Peppers, Spinach, Cherries, Kale/Collard Greens, Potatoes and Grapes. Clean 15 (Lowest in Pesticides) - Onions, Avocado, Sweet Corn, Pineapple, Mangos, Sweet Peas, Asparagus, Kiwi, Cabbage, Eggplant, Cantaloupe, Watermelon, Grapefruit, Sweet Potato, and Honeydew Melon.
4. Don't skip breakfast. Skipping breakfast affects your insulin levels, which in turn affects fat storage in the body. Choose fresh fruits and vegetables as well as monounsaturated fats, which regulate insulin and blood sugar.
5. Eat foods with a low-glycemic index (GI): Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. When you make use of the glycemic index to prepare healthy meals, it helps to keep your blood glucose levels under control.
6. Eat Healthy - Live Healthy: It isn't just about food. What other harmful things are you surrounding your body with? Take a look at the things in your house and your environment. Switch to homemade or natural products. Homemade Fabric Softener: 4 cups white vinegar, 1 cup baking soda, 6 cups warm water, and essential oil (optional). Add the baking soda to the warm water first. Then slowly add the vinegar to the water mixing slowly. It will foam! Add an essential oil, like mandarin orange or lavendar, or leave plain. Store in a glass container (I am eliminating plastic from my house).
7. Get more fruit and vegetable servings: I use NatraBurst because no matter how many fruits and vegetables I eat in one day, it is never enough. NatraBurst is a super food, whole food blend. It is a powerful food source consisting of a wide variety of premium ingredients, with more than 30 super foods containing potent phyto (plant) nutrients and gives you 6 servings of fruits and vegetables. It also can be added to any beverage, food and smoothies! Check out: http://rpporter.124online.com/ to find out more.
8. Strength train for weight loss and be active all the time: If you are looking to lose weight, strength training is very important. Strength training helps to prevent age-related bone and muscle-mass losses too. With any plan, start strength training slowly and build up to heavier weights and repetitions especially if you are new or out of shape. The old adage "no pain, no gain" is more often inappropriate and can be dangerous. When you aren't specifically setting a goal to lose weight, just to be healthy, do whatever you can to be active: Take a 5-10 minute walk after each meal, take the stairs, park farther away from the door, and walk the dog, Making it something that is part of your daily routine won't make it feel like exercise!
9. Drink lots of clean, healthy water. The body demands to be adequately hydrated so eight to ten glasses of water are essential for suitable digestion and detoxification.
10. You can't reduce stress, so reduce your reaction to stress. Try meditation or yoga. Meditation can help reduce stress, because it helps quiet your mind. Even if you just meditate 15 minutes per day, the result will amaze you. Even just deep breathing exercises will help. Be positive, people who are positive tend to have better health and success in life then those who are negative thinkers. Find things to laugh about on a daily basis. Laughter releases endorphins, boost your immune system, increases blood flow and relaxes your body. Stress, left not managed, can lead to tension and pain in your body and threaten your health and well-being.
My Healthy Helper
myhealthyhelper@gmail.com
myhealthyhelperonline.com
Monday, March 12, 2012
Healthy Living
HEALTHY LIVING
It is just as important as healthy eating!
Currently I am reading a book about having a healthy home. I started thinking about how many people, myself included, spend a lot of time, energy and money making big choices and changes to be healthier with the foods we eat, but still use harmful and hazardous chemicals in our home. These toxins are ingested or absorbed into our bodies and cause serious health issues. When you make a decision to become healthier and make healthier choices, don't forget about all the areas that effect your body - like your home!
The key to using the information in a book like this is to decide where your level of participation is, just like when you learn about healthy eating.
0= You know the products you use or food you eat isn't good for you, your family, or your home, but it doesn't matter. You make no change.
1= You know there are changes you could make and occasionally you do (like skipping the french fries or buying a product labeled "natural." Otherwise you don't make changes or habits.
2= You begin to educate yourself on what is harmful and how to make it healthier. You begin to make one change at a time. These are minor changes, but you feel better.
3=Small steps lead to larger ones. The more research you gather, the more you want to learn and make changes. Even though your changes are small, they are more and more and you stick to those changes.
4= You immediately clean out the toxins from your home, cabinets and refrigerator. You are educated, as is your family. Every chance you get to make a change, you jump at the task. You are sharing your new habits with family, friends and neighbors.
5= You are now the commanding general in the war on toxins! Nothing hazardous or harmful is allowed anywhere near you, your family, your pets or your home. You filled 2 garbage cans with toxic products(Just as a side note, if you do want to get rid of harmful cleaners, you can't just throw them in the garbage. They are considered hazardous waste!) and you are writing letters to every senator and congressman you can.
Right now, I am 3, hoping to become a 4. I've made a list of what I can change right now, what changes to make in the next month or two, and what to research further. I'm finding that some of the things I can change, I already should have or tried to before. For example, I want to make not using plastic bags a habit and I already have about 8 of those reusable bags you can buy at the store. Also, the Pick N Save I shop at still has a paper bag option.
Other changes will be a little more difficult. I love candles and have them all over the house. Since I use them so often, I tend to buy cheaper candles. I would like to replace these synthetic materials and artificial fragrances for candles made from beeswax and essential oils. So do I get rid of all the ones I have all at once or gradually replace them??
I was floored to find out that our cleaning products are unregulated and manufacturers are not required to list all the ingredients. The same ingredients that it is up to the manufacturer to do health and safety testing on! After reading this, I ran to the kitchen ands starting pulling out cleaners - ugh! Most of them do not list the ingredients!!
Here are 3 items you probably already have in your house that can be used to replace most of your current household cleaners, as I am. As with our food and meals, the more you know about what is in them, the smarter and healthier you will be.
Vinegar
* Undiluted, cleans countertops, windows and durable surfaces
* Kills 99.9% of bacteria and 90% of mold
* Safe enough to eat
* Add essential oils or use 1/2 vinegar & 1/2 water mix to reduce the smell
* To clean your toilet, add 1-2 cups of vinegar in the toilet and let sit for an hour or so. Scrub clean with brush.
Hydrogen Peroxide
* Kills germs and disinfects like bleach. The USDA states that "HP" and vinegar both sanitize better than chlorine bleach
* Safe on the skin
* Be careful - bleaches colors like bleach
* Great for cleaning mold and stains in the shower/tub
* Can clean the toilet
* Attach a spray nozzle right to the original brown bottle to use
Baking Soda
* For a scouring cleaner, mix a few Tbsp with castile soap. For dish soap, mix 2 parts liquid castile soap with 1 part baking soda. For the dishwasher, 2 Tbsp liquid castile soap and 1 Tbsp baking soda combined and put in dishwasher detergent dispenser per load.
* Put 1 cup "BS" down a clogged drain, followed by 1 cup white distilled vinegar and followed by a pot of boiling water
* Non-toxic, multi-purpose and cheap
* To clean surfaces, sprinkle on a damp cloth, wipe and rinse with clean water
* Use 1/2 cup "BS" in your laundry instead of laundry detergent, especially if you have allergies or sensitive skin.
To come: Healthy alternatives for pets, EWG and other links/websites, and Tea Tree Oil.
Here's to Healthy Eating and Healthy Living
MY HEALTHY HELPER
630-697-6932
myhealthyhelper@gmail.com
It is just as important as healthy eating!
Currently I am reading a book about having a healthy home. I started thinking about how many people, myself included, spend a lot of time, energy and money making big choices and changes to be healthier with the foods we eat, but still use harmful and hazardous chemicals in our home. These toxins are ingested or absorbed into our bodies and cause serious health issues. When you make a decision to become healthier and make healthier choices, don't forget about all the areas that effect your body - like your home!
The key to using the information in a book like this is to decide where your level of participation is, just like when you learn about healthy eating.
0= You know the products you use or food you eat isn't good for you, your family, or your home, but it doesn't matter. You make no change.
1= You know there are changes you could make and occasionally you do (like skipping the french fries or buying a product labeled "natural." Otherwise you don't make changes or habits.
2= You begin to educate yourself on what is harmful and how to make it healthier. You begin to make one change at a time. These are minor changes, but you feel better.
3=Small steps lead to larger ones. The more research you gather, the more you want to learn and make changes. Even though your changes are small, they are more and more and you stick to those changes.
4= You immediately clean out the toxins from your home, cabinets and refrigerator. You are educated, as is your family. Every chance you get to make a change, you jump at the task. You are sharing your new habits with family, friends and neighbors.
5= You are now the commanding general in the war on toxins! Nothing hazardous or harmful is allowed anywhere near you, your family, your pets or your home. You filled 2 garbage cans with toxic products(Just as a side note, if you do want to get rid of harmful cleaners, you can't just throw them in the garbage. They are considered hazardous waste!) and you are writing letters to every senator and congressman you can.
Right now, I am 3, hoping to become a 4. I've made a list of what I can change right now, what changes to make in the next month or two, and what to research further. I'm finding that some of the things I can change, I already should have or tried to before. For example, I want to make not using plastic bags a habit and I already have about 8 of those reusable bags you can buy at the store. Also, the Pick N Save I shop at still has a paper bag option.
Other changes will be a little more difficult. I love candles and have them all over the house. Since I use them so often, I tend to buy cheaper candles. I would like to replace these synthetic materials and artificial fragrances for candles made from beeswax and essential oils. So do I get rid of all the ones I have all at once or gradually replace them??
I was floored to find out that our cleaning products are unregulated and manufacturers are not required to list all the ingredients. The same ingredients that it is up to the manufacturer to do health and safety testing on! After reading this, I ran to the kitchen ands starting pulling out cleaners - ugh! Most of them do not list the ingredients!!
Here are 3 items you probably already have in your house that can be used to replace most of your current household cleaners, as I am. As with our food and meals, the more you know about what is in them, the smarter and healthier you will be.
Vinegar
* Undiluted, cleans countertops, windows and durable surfaces
* Kills 99.9% of bacteria and 90% of mold
* Safe enough to eat
* Add essential oils or use 1/2 vinegar & 1/2 water mix to reduce the smell
* To clean your toilet, add 1-2 cups of vinegar in the toilet and let sit for an hour or so. Scrub clean with brush.
Hydrogen Peroxide
* Kills germs and disinfects like bleach. The USDA states that "HP" and vinegar both sanitize better than chlorine bleach
* Safe on the skin
* Be careful - bleaches colors like bleach
* Great for cleaning mold and stains in the shower/tub
* Can clean the toilet
* Attach a spray nozzle right to the original brown bottle to use
Baking Soda
* For a scouring cleaner, mix a few Tbsp with castile soap. For dish soap, mix 2 parts liquid castile soap with 1 part baking soda. For the dishwasher, 2 Tbsp liquid castile soap and 1 Tbsp baking soda combined and put in dishwasher detergent dispenser per load.
* Put 1 cup "BS" down a clogged drain, followed by 1 cup white distilled vinegar and followed by a pot of boiling water
* Non-toxic, multi-purpose and cheap
* To clean surfaces, sprinkle on a damp cloth, wipe and rinse with clean water
* Use 1/2 cup "BS" in your laundry instead of laundry detergent, especially if you have allergies or sensitive skin.
To come: Healthy alternatives for pets, EWG and other links/websites, and Tea Tree Oil.
Here's to Healthy Eating and Healthy Living
MY HEALTHY HELPER
630-697-6932
myhealthyhelper@gmail.com
Tuesday, February 7, 2012
February
Who's idea was it to put Valentine's Day and Heart Health in the same month?
Why does it matter?
Valentine's Day is associated with chocolate and candy (aka SUGAR). I have talked about sugar before, but do you know how it relates to Heart Disease?
Excess sugar is converted to fat - most of our body fat comes from ingested sugar, not ingested fat. This conversion is facilitated by insulin. Here's the process:
Carbohydrates are broken down to glucose (sugar) in our body, and this raises our blood sugar. Insulin is then secreted by the pancreas to lower our blood sugar, but in the process, insulin promotes storage of fat and the elevation of cholesterol levels. Insulin also inhibits the breakdown of (loss of) previously stored fat. Insulin tends to block lipolysis, the conversion of fat back to glucose. So, individuals with elevated insulin levels have a more difficult time burning fat for energy. Insulin is now recognized as causing the development of arteriosclerotic plaques in or on the walls of blood vessels. In addition, insulin is now known to cause cardiac enlargement, or left ventricular hypertrophy (the chamber involved in 99% of heart attacks).
Heard enough? Here are some alternatives to sweeten up your Valentine's Day!
Chocolate Ice Cream (4 servings)
4 bananas, peeled
4oz unsweetened chocolate
3 Tbsp water
In a bowl, mash the bananas. Melt chocolate with water in the top of a double boiler. Add melted chocolate and water to bananas, stir and freeze before serving.
Banana Tortilla
1 (6-inch) wheat tortilla
2 Tbsp natural peanut butter
1 banana
2 Tbsp raisins
Lay tortilla flat. Spread peanut butter and honey on tortilla. Place banana in the middle and sprinkle in the raisins. Wrap and serve.
Banana Cheesecake in a Cup (serves 4)
1 cup large curd cottage cheese
2 ripe bananas, frozen
1/4 tsp vanilla extract
1 Tbsp honey
4 tsp chopped toasted pecans
cinnamon
Puree cottage cheese in a blender or food processor until smooth. Add frozen bananas, vanilla and honey, processing just until bananas are incorporated. Divide into small bowls. Sprinkle with chopped pecans and cinnamon; serve immediately.
Seasonal Fruits
Bananas - year round
Grapefruit and Oranges - December to March
Pears and Tangerines - November to February
My Healthy Helper
DO YOU HAVE YOUR COPY OF THE COOKBOOK?
NEED TO LOSE WEIGHT? Join the 14 Day Cleanse Program starting in March!!
http://www.myhealthyhelperonline.com/
myhealthyhelper@gmail.com
Saturday, December 3, 2011
Keeping the Holidays Healthy and Joyful
Here are a few ideas and tips for staying healthy during the month of December as we prepare for Christmas and the new year:
1. Be active. The weather has gotten colder, the pools are closed up and the bikes are put away. More time is spent with layers of clothes on and exercise becomes harder to include in our daily plans. I suggest taking a yoga class this winter. Yoga is easy, stress relieving and gets the blood flowing through the body. My friend, Liz McAllister, owner of 390 Fitness in Antioch, has yoga classes starting December 1st at her brand new facility at 390 Lake St, Antioch, IL. Classes are Tuesday at 7:30pm, Wednesday at 11:30am, and Thursday at 6:30pm. Contact Liz at 847-710-8980 or http://www.390fitness.com/ to sign up or find out more about classes.
2. Be mindful. Don't let the holidays give you an excuse to overindulge. Choose your sweets wisely. Eat sensible portions and don't skip meals. We work so hard to balance the food on our plate and measure out portions every day, until we get to a holiday party. Then we load up. Oh, I understand that we only take a little bit of everything, but we still take everything and the plate is heaping full. I say "we" cause I am guilty of this too. Skipping meals gives you an opportunity to lose control because your hungry. Limit your alcohol consumption.
3. Don't overplan. Just like overindulging on food, don't go overboard with all your activities and plans. School plays, family gatherings, shopping sales, holiday parties, a visit to Santa, Christmas caroling, sledding, white elephant ornament exchange with the neighbors, church choir, and so on. There are plenty of things to do during the month, but don't book yourself to exhaustion. Save time for yourself and relaxing, either alone or with your family. Make sure there are activities in your schedule that don't mean you have to run somewhere or clean the whole house or prepare dishes.
4. Be thankful. Being thankful always puts us in a joyful mood. When you feel thankful, you feel good and when you feel good, it is easier to eat and live healthier.
5. Treat yourself to chocolate. Known about since the times of the Mayas and the Aztecs, chocolate has a special place in our nutrition. It is filled with tryptophan, an essential amino acid that is a precursor of serotonin, neurotransmitter that is thought to regulate mood. Not only does it help to stabilize your mood by initiating serotonin release, it is very rejuvenating and helps you feel more at peace. And it is beneficial for the skin. Cocoa powder, which is what chocolate is made of, is a wonderful and powerful antioxidant. It protects and frees the skin from free radicals, that cause significant damage to skin layers. The following Chocolate Face Mask recipe is an excellent moisturizer that leaves your skin soft and glowing.
6. Prepare a healthy dish. Become a follower of this log and I will send you a special, healthy holiday recipe everyone will love. Take it to your next gathering and see how easy it can be to be healthy during the holidays.
7. Take the "2 Week Christmas Challenge." Find My Healthy Helper on Facebook or email myhealthyhelper@gmail.com to get all the details of this fun and energizing challenge. Runs from Saturday, December 10th to Friday, December 23rd. Join early so you can plan ahead.
Merry Christmas Everyone!
My Healthy Helper
myhealthyhelperonline.com
1. Be active. The weather has gotten colder, the pools are closed up and the bikes are put away. More time is spent with layers of clothes on and exercise becomes harder to include in our daily plans. I suggest taking a yoga class this winter. Yoga is easy, stress relieving and gets the blood flowing through the body. My friend, Liz McAllister, owner of 390 Fitness in Antioch, has yoga classes starting December 1st at her brand new facility at 390 Lake St, Antioch, IL. Classes are Tuesday at 7:30pm, Wednesday at 11:30am, and Thursday at 6:30pm. Contact Liz at 847-710-8980 or http://www.390fitness.com/ to sign up or find out more about classes.
2. Be mindful. Don't let the holidays give you an excuse to overindulge. Choose your sweets wisely. Eat sensible portions and don't skip meals. We work so hard to balance the food on our plate and measure out portions every day, until we get to a holiday party. Then we load up. Oh, I understand that we only take a little bit of everything, but we still take everything and the plate is heaping full. I say "we" cause I am guilty of this too. Skipping meals gives you an opportunity to lose control because your hungry. Limit your alcohol consumption.
3. Don't overplan. Just like overindulging on food, don't go overboard with all your activities and plans. School plays, family gatherings, shopping sales, holiday parties, a visit to Santa, Christmas caroling, sledding, white elephant ornament exchange with the neighbors, church choir, and so on. There are plenty of things to do during the month, but don't book yourself to exhaustion. Save time for yourself and relaxing, either alone or with your family. Make sure there are activities in your schedule that don't mean you have to run somewhere or clean the whole house or prepare dishes.
4. Be thankful. Being thankful always puts us in a joyful mood. When you feel thankful, you feel good and when you feel good, it is easier to eat and live healthier.
5. Treat yourself to chocolate. Known about since the times of the Mayas and the Aztecs, chocolate has a special place in our nutrition. It is filled with tryptophan, an essential amino acid that is a precursor of serotonin, neurotransmitter that is thought to regulate mood. Not only does it help to stabilize your mood by initiating serotonin release, it is very rejuvenating and helps you feel more at peace. And it is beneficial for the skin. Cocoa powder, which is what chocolate is made of, is a wonderful and powerful antioxidant. It protects and frees the skin from free radicals, that cause significant damage to skin layers. The following Chocolate Face Mask recipe is an excellent moisturizer that leaves your skin soft and glowing.
Ingredients
1/3 cup cocoa
1/4 cup of honey
2 tablespoons of heavy cream (sour cream will work as well)
3 teaspoons of oatmeal powder
Preparation
Mix all the ingredient until the mass in consistent. Apply on the face, gently massaging it so that oatmeal can start exfoliating the dead skin cell layer. Leave it on for about 15 to 20 minutes and rinse off with lukewarm water.
6. Prepare a healthy dish. Become a follower of this log and I will send you a special, healthy holiday recipe everyone will love. Take it to your next gathering and see how easy it can be to be healthy during the holidays.
7. Take the "2 Week Christmas Challenge." Find My Healthy Helper on Facebook or email myhealthyhelper@gmail.com to get all the details of this fun and energizing challenge. Runs from Saturday, December 10th to Friday, December 23rd. Join early so you can plan ahead.
Merry Christmas Everyone!
My Healthy Helper
myhealthyhelperonline.com
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