Learn about healthy eating, weight loss and wellness!
Thursday, January 31, 2013
WHO AM I?
I would like to start by telling you a little about myself:
I grew up eating somewhat normal foods like eggs, meat and potatoes, salad with iceberg lettuce and ranch dressing, and canned vegetables. I never ate breakfast cause I wasn’t hungry early in the morning, I always took a lunch to school and most nights, my mom made dinner. We didn't eat a lot of fast food. Ketchup was a staple and we used margarine. My brother was labeled a "hyperactive child" so we had a lot of sugar free foods in the house. I remember the first time I saw a friend make kool-aid... I was amazed at how much sugar you add! I was always super skinny w/ chicken legs. I graduated high school at about 125 lbs, 5 lbs more than when I started. I am also petite at 5'3." In college, I began to fill out and I thought this was normal.
Suddenly it is new years 2001 and I see a picture of myself. I see a very round person, almost recognizable. I realize I have to take back control and nip this in the bud! I don’t realize how bad it is…. I start eating more salads, cut some fat and lower my calories. I also did a little exercise. I start to feel a little better and some of the tightness in my pants went away.
So I read a few books. And they all recommended I weigh myself for my starting weight. This is when the mirror slaps me in the face – I weigh 15 lbs more than I thought I did and I already thought I weighed too much! So I started taking this serious by eating "low carb", taking aerobics classes and working out on the cardio machines. My biggest challenge was food – I didn’t know anything about healthy eating and I didn’t know how to cook. I realized that everything I had been eating for the last 5 years was either a prepared meal like Hamburger Helper and frozen meals or was fast food and take out. So, even with an increase in exercise and a decrease in alcohol consumption, I was going to need to completely relearn how to eat.
I struggled for several years, until, in 2005, I found a weight management program that not only educated me on food, healthy eating, cooking and the right types of exercise, but it also gave me all the tools I needed to succeed – and succeed I did! I broke my weight plateau, reached my goal weight, felt good and lowered my body fat %. With a little bit of knowledge, I discovered how easy it can be to eat healthy and I felt empowered. I learned so much about the importance of journaling your food, exercise and how you feel. I became a breakfast eater!
I decided to teach others what I had learned. The next 4 years, with a few stumbling blocks, I maintained my weight loss and worked with a company coaching individuals to achieve their own weight loss goals. I held groups and workshops in a wellness center, a fitness center and in clients' homes. I became passionate about empowering others through education. In 2010, I went out on my own and created My Healthy Helper. I began assisting my clients to plan, shop, cook, and eat healthy. I even created my own cookbook. I was not only helping people who wanted to lose weight, but also those that wanted to eat healthy and teach their own children good eating habits. I worked with a few church groups too because I learned through my faith that God is also passionate about our health. He created our bodies to be machines that could amazing things with the right fuel, including self-healing. He wants us to take care of this treasure He has given us while we are here on earth!
Today I am a Health Coach, working on completing my certification and ready to empower you with my “Eat Smart System,” a 6-month program that feeds your primary foods like knowledge, faith and relationships so your body can be fueled by your secondary foods. The Eat Smart System is 10 steps to losing weight and maintaining a healthy lifestyle. It is tailored to each individual because each person's body is different, responding to food in different ways. It encompasses everything I have successfully used with clients over the last 7 years. Because I have worked with people in different cities and states, I made sure this program can be done by anyone anywhere - thru teleclasses, skype, video calling and email.
How can you become a client and join the program? Schedule an hour-long Health History Consultation, where we will discuss your current habits and health, your concerns about health and your goals. I will also explain to you the difference between primary and secondary foods, what is included in the 6-month program and how to sign up.
Email me today for your appointment! myhealthyhelper@gmail.com
Saturday, July 14, 2012
Soda and Sugar Webinar
To watch Summer 2012 Series Webinar on Soda and Sugar, click link below:
http://www.anymeeting.com/empoweryou/EB53DA86894E
Thank you!!
Tuesday, July 10, 2012
Summer Ideas
Summer is in full gear and I have hunted down some great ideas to make summer healthy and affordable:
Homemade Vitamin Water -
Instead of spending money on Vitamin Water and adding sugar to your summer diet, make your own. Using a large pitcher, cut up fresh fruit into small chunks or thin slices and fill pitcher with filtered water. Let seep for 4-6 hours, up to 24 hrs. Strain fruit from water. Pour into glasses over ice or into reusable bottles.Homemade Glow Stick -
For camping or late nights at the beach? Leave 1/4 of Mountain dew in
bottle (just dont drink it all), add a tiny bit of baking soda and 3
caps of peroxide. Put the lid on and shake - walla! Homemade glow stick
(bottle) solution.
Root Beer Float Popsicles -
http://www.evilchefmom.com/2011/06/root-beer-float-popsicles-5050.html
18, 3-ounce Dixie cups, 1 gallon of vanilla ice cream, root beer or orange soda, popsicle sticks, baking sheet, tray or dish, spatula
First of all make room in your freezer for a tray, baking sheet, or
dish. Snip a little bit of the Dixie cup. This will make it easier to
peel the cup off of the popsicle later on. Place Dixie cups on tray.
Layout all of your ingredients. Fill bottom 1/3 of the Dixie cups with ice cream, then pour root beer slowly over ice cream until the root beer fills two thirds of the Dixie cup. Place tray into the freezer. Freeze for about two hours or until root beer is close to frozen. Carefully, fill the top third of the Dixie cups with remaining ice cream. Freeze for 30 minutes, then insert wooden sticks into the root beer ice cream mixture. Serve when the popsicles are completely frozen.
Layout all of your ingredients. Fill bottom 1/3 of the Dixie cups with ice cream, then pour root beer slowly over ice cream until the root beer fills two thirds of the Dixie cup. Place tray into the freezer. Freeze for about two hours or until root beer is close to frozen. Carefully, fill the top third of the Dixie cups with remaining ice cream. Freeze for 30 minutes, then insert wooden sticks into the root beer ice cream mixture. Serve when the popsicles are completely frozen.
Other Combination Ideas:
Vanilla Ice Cream with... Dr. Pepper, Grape Soda, Coke, cream soda, cherry soda
Yogurt with... lemonade, strawberry lemonade, 7-up
Blueberry Yogurt with Lemonade
Chocolate Ice Cream with Cream Soda
Vanilla Ice Cream with... Dr. Pepper, Grape Soda, Coke, cream soda, cherry soda
Yogurt with... lemonade, strawberry lemonade, 7-up
Blueberry Yogurt with Lemonade
Chocolate Ice Cream with Cream Soda
Homemade Vanilla Ice Cream -
What you'll need:
- 1 tablespoon sugar
- 1/2 cup milk or half & half
- 1/4 teaspoon vanilla
- 6 tablespoons rock salt
- 1 pint-size plastic food storage bag (e.g., Ziploc)
- 1 gallon-size plastic food storage bag
- Ice cubes
How to make it:
- Fill the large bag half full of ice, and add the rock salt. Seal the bag.
- Put milk, vanilla, and sugar into the small bag, and seal it.
- Place the small bag inside the large one, and seal it again carefully.
- Shake until the mixture is ice cream, which takes about 5 minutes.
- Wipe off the top of the small bag, then open it carefully. Enjoy!
Tips:
A 1/2 cup milk will make about 1 scoop of ice cream,
so double the recipe if you want more. But don't increase the
proportions more that that -- a large amount might be too big for kids
to pick-up because the ice itself is heavy.
Homemade Slip N Slide -
Can't
afford a swimming pool or simply want to avoid another trip to the
store? No problem! Your children will love helping your create an
exciting water toy out of simple household items! All you'll need is a
few large black garbage bags, some stakes, and a hose! Pull apart the
garbage bags and lay them flat on the ground in a long line and stake
them down. Wet down your newly created slide and you are set! If you
have a hill nearby take advantage of it and make the slide even better!
Your children won't be able to get enough of it and you will have spent
next to nothing!
Waterproof Beach Bag
http://familyfun.go.com/crafts/waterproof-beach-bag-672913/
Materials
-
- 13-gallon garbage bag
- Scissors
- Colored duct tape (we used red and white)
- Marker or pen
- Yardstick or measuring tape
- 4 (2-foot) pieces of white cotton cording
- Instructions
-
-
Turn the garbage bag into a large sheet by
cutting along one side seam and the bottom seam. Tape the sheet flat to
your workspace and draw a 16- by 30-inch rectangle on it. Cover the
rectangle with slightly overlapping strips of red and white tape.
-
Cut out the tape rectangle and flip it tape-side down.
-
Lay 2 pieces of cording across the rectangle
about an inch from one of the shorter ends. Fold that end over the
cording and tape it down to make a casing. Repeat this at the opposite
end with the other pieces of cording.
-
Fold the rectangle in half and tape the sides together to form the bag.
-
To make the drawstring, pair up one cord from
each casing and knot them together at both ends. Repeat with the
remaining 2 cords, then pull one knot at each side to cinch the bag.
-
Turn the garbage bag into a large sheet by
cutting along one side seam and the bottom seam. Tape the sheet flat to
your workspace and draw a 16- by 30-inch rectangle on it. Cover the
rectangle with slightly overlapping strips of red and white tape.
I hope you enjoy all these ideas and save some summer bucks!! Then take that extra money and go to the local farmers market to buy fresh produce or make your own herb garden....
Saturday, April 21, 2012
30 Days of Detox - Part 2
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.
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.
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
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