Food Additives - The Dangers of Processed Foods

We have become a nation of convenience. Processed, packaged, ready-to-eat foods have taken over the American diet. Most Americans spend the biggest chunk of their food budget on processed foods. They come in bags, boxes, cans, plastic, foil wrap, or other artificial containers.

Processed foods have been altered from their natural-occurring state and subjected to some type of chemical alteration such as canning, freezing, oxidation, chelation, refrigeration, or dehydration. Unlike fresh foods that are single ingredient items, processed foods contain a long list of ingredients.

Most processed foods are loaded with sweeteners, salt, artificial flavors, chemically induced fats, food coloring, and preservatives. The reason why so much of these food additives or  "toxic junk" has to be added is because the processing methods strip the nutrients away and change the color and texture of the foods.

Manufacturers must add the chemicals to enable longer shelf-life and improve the looks and taste of the foods. This enables companies to lose less money on products that might otherwise be perishable and have to be discarded.

Is this food healthy for our bodies? No! If you must buy processed foods, PLEASE make sure you read the food labels. If they contain any of the following ingredients, be aware of the harm they can cause to your body and consume sparingly.

ASPARTAME

An artificial, chemical sweetener known as NutraSweet, Splenda and Equal found in many foods and beverages including desserts, gelatins, low calorie foods, and sodas. Aspartame can cause cancer, heart disease, edema, neurological problems, weight gain, increased appetite, bloating, or hallucinations and predispose you to Parkinson’s, Multiple Sclerosis and Alzheimer’s. Aspartame poisoning mimics symptoms of MS.

FOOD COLORINGS (BLUE 1, 2; RED 3, 40; GREEN 3; YELLOW 5, 6)

There is evidence that food coloring and food additives contribute to behavioral problems in children, hyperactivity, ADHD, depression, hormonal dysfunction, migraines and various forms of cancer in animal testing. Stay away from any product listing an ingredient with a color plus a number.

HIGH-FRUCTOSE CORN SYRUP
High fructose corn syrup can upset our body’s metabolism and encourage overeating.  It is a liquid sweetener that is used because it is cheaper to make and mixes easily with other ingredients.

Research indicates that high fructose corn syrup depletes the body’s reserves of chromium, a mineral that is vital for healthy levels of cholesterol, insulin and blood sugar. The result is an increased risk for heart disease and diabetes.

It is in breads, buns, frozen foods, condiments, soft drinks and sauces. To spot fructose on a food label, look for the words "corn sweetener," "corn syrup," and/or "high-fructose corn syrup."

MONOSODIUM GLUTAMATE

Monosodium glutamate (MSG) is a dangerous food ingredient compound known as an excitotoxin. This is a protein that causes the brain cells to fire their impulses rapidly when they make contact with it. The cells then become so hyper-excited that they continue to fire until the cell subsequently dies.

MSG isn’t only sensed by our taste buds, but it also triggers and excites the neurons in our brain. This highly hazardous ingredient is hidden away in ingredients that go by many different names.

It is not only found in canned soups, dressings, junk foods, frozen foods, restaurant food, and many other foods, it is also in pesticides that are sprayed on fruits and vegetables. MSG is also hidden in drugs, vaccines, infant formula, and dietary supplements. The taste that MSG gives processed food is addictive.

MSG is not only responsible for contributing to the obesity epidemic, but also migraine headaches, depression, irritable bowel syndrome, asthma, diabetes, Alzheimer's, attention deficit disorder, seizures and strokes. Very, very few people are aware of these toxic dangers that MSG can produce.

SODIUM CHOLORIDE

Commercial table salt is highly processed and full of aluminum, chemicals and additives that are toxic and wreak havoc on your health. Most of the sodium that we ingest does not come from the salt we sprinkle on our food. It is hidden in processed foods like canned soups, canned vegetables, fast foods, and preserved meats like hot dogs, bologna, bacon and ham.

Our bodies need some sodium, the kind that occurs naturally in unprocessed foods like barley, beets, carrot juice, celery, and milk. It helps regulate blood pressure, maintains proper fluid balance in our bodies, makes your heart muscles contract and keeps your senses working properly.

A little is needed every day to replace what we lose through normal bodily excretions. When your body gets too much salt, it retains fluid in order to dilute the extra sodium in your bloodstream. This forces your heart to work harder and the veins and arteries to constrict, resulting in a rise in blood pressure.

Choose unprocessed sea salt instead.

REFINED GRAINS

Aren’t grains good for you? No, not if they are refined. “White” foods are refined grains; white bread, white rice, white pasta, sugary cereal, etc. Choosing these over whole grains increases your risk for high cholesterol, high blood pressure, diabetes, insulin resistance and heart attacks.

Read the ingredient list on packaged grain products. If the product is one of those that are nutritionally best for you, the first ingredient should be whole wheat or another whole grain. The fiber content should be at least 3 grams per serving.

TRANS FATS

Once considered to be a heart-friendly replacement for butter, lard and oil, research has discovered that trans fats are dangerous for your heart. They increase your levels of bad cholesterol and decrease the levels of good cholesterol. This contributes to clogged arteries, greatly increasing your risk for heart attack and stroke.

Trans fats are found in many foods. Always check food’s ingredient list for any of these words: "partially hydrogenated," or "hydrogenated". The higher up the "partially hydrogenated oil" is on the list of ingredients, the more trans fat the product contains.

If you want to be healthier and reduce your risk for illness and disease, take the time to prepare meals the “old-fashioned” way with “real” food instead of popping a plastic container of food that has questionable nutrient value into the microwave.  ALWAYS check food labels. 

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How to Live Life to the Fullest

How do you feel about your life today? Are you happy? Do you love what you’re doing? Do you have things to look forward to? Are you living your best life?

If you answered no to any of those questions, you are not living your life to the fullest. Since your life experience is up to you to create, your answers to those questions should always be yes!

How do you create your best life? It is a life of maintaining good health, achieving inner peace, knowing what you want, building good relationships, learning from your failures and giving of yourself.

Use the tips below to help get started on your road to your best life:

John Lennon’s quote, "Life is what happens to you while you're busy making other plans” is exactly what happens to most of us. By the time we realize we have wasted our todays by worrying about tomorrow, it’s too late. Live in this moment. REMEMBER, you can never go back and change the past. Make a conscious effort to experience each day to its fullest.

BE GRATEFUL. Be grateful for everything you have. Make a list. You will find that there are a great many things to give thanks for. Daily affirmation of all the blessings and riches in your life brings even more abundance into your life.

BELIEVE IN YOURSELF. Believe in your abilities, your gifts, your talents, and your strengths. Always focus on what you give to the world. If you don’t believe in yourself, how can you expect others to believe in you?

BE POSITIVE. Release negative thoughts. They are hazardous to your health. Seeing the positive side of everything in life attracts more positive things into your life. Once you get used to focusing on positive thoughts, it gets easier to dispel the negative ones.

BE PROACTIVE. Don’t complain about your problems. Don’t wait for someone else to fix them. Work on them yourself. By being proactive you will be able to feel like you have some control over your life.

BE YOU. Stop trying to please everyone else. Live your life as YOU want to live it, not as someone else thinks you should. After all, you are the person you have to live with for the rest of your life.

DO WHAT YOU LOVE. Life is precious. Life is short. Don’t spend it doing things that you don’t enjoy or makes you unhappy. Spend your time and energy on things that bring you fulfillment and happiness.

EAT RIGHT. Follow a healthy eating plan. Eat lots of fresh fruits and vegetables, lean protein, whole grains, low fat dairy products, healthy fats, and nuts. If you follow a low fat, high fiber eating plan, you will decrease your risk for many illnesses and diseases. The main advantage to eating healthy is that you will feel much better.

END NEGATIVE RELATIONSHIPS. Never have relationships with people who are negative, do not respect you, or make you feel bad about yourself. These relationships are unhealthy and prevent you from growing as a person. Instead, spend time with people who are positive, who are compatible with you and who you enjoy being with. These relationships help promote your personal growth.

ENJOY SMALL PLEASURES. Cuddling with your pets, your spouse, your kids. The smell of coffee in the morning. A walk in the park. The sun in your face. Reading a great book. Watching the sun set. What is pleasure for you? Whatever works for you, soak in all these little precious moments. They are what make up your life.

FORGIVE. To forgive is to release the past and allow yourself to move forward.

GIVE OF YOURSELF. Share your time and your love with someone who is lonely or ill. Listen, hold their hand, and be present. Sometimes being present is all that is needed to make someone’s day. Keep giving. The rewards are endless.

HAVE FUN. Laugh out loud for no reason other than to experience how wonderful laughter can make you feel. Sing in the shower (or anywhere else). Run through the rain. Walk along the beach and feel the sand squish between your toes. Do whatever makes you feel good and do it again!

LEARN TO BE FLEXIBLE. Let ‘s face it. Life rolls on and throws us curveballs when we least expect it, whether we are prepared or not. Never resist change. It represents an opportunity for growth. If you can make the best of unexpected changes, you will be better equipped to deal with the challenges of life.

MOVE ON. Don’t dwell on what happened yesterday. Don’t dwell on what you cannot change. Don’t dwell on sadness, heartbreak, disappointments or grievances. Start each day as a bright, new adventure with limitless possibilities.

NEVER JUDGE. Treat others as you want to be treated. By passing judgment on someone or badmouthing them, you are disrespecting them. You have no idea what someone else has endured or overcome in their life. Show compassion and kindness to everyone around you. It will be returned a hundred-fold.

SPEND MORE TIME and work on building better relationships with the people in your life, your colleagues, friends, and family. Spending quality time with the people you love enriches your life and theirs.

TRY NEW THINGS. To keep your mind and body active and challenged, get out of your comfort zone and try new and different things. Take a cooking class. Learn a new language. Start playing a sport. Travel. Meet new people. 

LOVE LIFE. There is so much to be experienced in life, so much to be discovered, so much to learn.

“Life is not measured by the breaths we take, but by the moments that take our breath away.” (author unknown) May you experience many such moments in your life.

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Happiness Is

How would you finish this sentence? Happiness is……………………….

Are you sitting around waiting for a big ball of happiness to fall on your lap? What exactly is it you are waiting for? Do you think happiness is a magical gift that will be bestowed upon you when you make a million dollars or find the perfect partner? 

Happiness is not something you sit around and wait for. Happiness and joy can come into your life every day by making changes to your attitude, your expectations, and your “happiness” meter. Here are some ways to create happiness and joy in your life:

1.  When you awaken in the morning, say a prayer of thanks that you are alive and able to meet the new day. Envision all the wonderful experiences you will have. If you have problems that need to be solved, visualize yourself finding positive solutions for them. Start your day with a big smile!

2.  Smile. No, you don’t need to be having a conversation with someone or reading a funny joke or watching a funny movie. Just smile. Try it. Mean it. Take a deep breath. Admit it. You feel better. 

3.  Now, go out for a walk, or to the grocery, or sit on your porch. Smile and say hello to everyone you see. This small gesture can mean the world to someone else. It means you care enough to acknowledge them. For some, that is all the attention they may ever receive and it will make them smile in return.

4.  Give thanks. How many things in your life are you grateful for? Make a list. Your list will probably be longer than you thought possible. The number one item on your list should be YOU and your life. How long is YOUR list?

5.  Create something wonderful in your kitchen with your kids or grandkids. Try a new recipe. If it doesn’t turn out well, try something else. Make cookies or cupcakes and decorate them.  Eat them warm. Yum!

6.  Listen to your favorite music or music that you enjoyed as a child. Listen in your car, while you are taking a walk, lying in bed or relaxing in your favorite easy chair. If you’re alone, crank it up. If not, put your headphones on. Get up and dance or close your eyes and enjoy.

7.  Clean out your closets and take the clothes to your local Goodwill or Salvation Army outlet. You will be doing something good for yourself and for others. While you’re at it, have your kids clean out their toy boxes and donate their unwanted and unused toys. Donating toys during the Christmas season is a wonderful thing to do. 

8.  Do something fun, something that makes you laugh with delight or something you did and loved as a child. Roller skating, riding a bike, running along a beach, hunting for pretty rocks, playing tag with your kids, building a snowman, going out for ice cream, or whatever you can imagine.

9.  Get out your photo albums and look through them. How long has it been since you have done that or have you ever done that? Seeing old photos of your parents and pictures of your children as they grow up is a wonderful way to relive happy memories.

10. Take a walk. Go to the park, walk along a river, or walk around your neighborhood and absorb the wonder and splendor of the season. Breathe deeply of the air. Give thanks for being able to appreciate the beauty that surrounds you.

11. Change your attitude. Every time you catch yourself thinking negative thoughts, turn them around to positive thoughts. Immediately! Get in the habit. Negativity is hazardous to your health. NEVER let it run your life. The more positive energy you send out in the world, the more comes back to you. Don’t ever forget that.

12. You are in charge of your life. If changes need to be made in your life, only you have the power to make those changes. Never expect others to improve your life. Only you can do that.

13. Surround yourself with beauty. Fill your living space with colors, scents and personal items that make you feel happy and peaceful. Do you like bright colors? Paint your bedroom in your favorite color. Do you like scented candles? Put them where you can enjoy their smell frequently. Do you like to read? Fill your space with books.

Happiness does not come from "things." It does not come from external circumstances. It comes from within each of us. You have the power to change your life. Learning how to use this power may require a shift in your attitude and your expectations but it is a power that all of us possess.

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Prevent Heart Disease and Stroke

One of the most preventable diseases is heart disease. You can reduce your risk for developing cardiovascular illnesses, including heart attacks and strokes, because they are caused by factors that you can control.

High blood pressure is the biggest risk factor for stroke and heart disease. Keeping your blood pressure at a healthy level greatly reduces your risk for developing any cardiovascular illnesses.

REDUCE BLOOD PRESSURE:

*Quit smoking:  Smoking and high blood pressure are two serious factors for heart disease and stroke. Smoking 20 cigarettes a day gives you twice the normal risk of a heart attack and five times the risk of a stroke.

*Limit your alcohol intake. Too much alcohol contributes to high blood pressure.

*Avoid being overweight:   High blood pressure and stokes are twice as common in obese people. If you are overweight, go on a healthy diet and exercise plan and lose weight. This is one of the best things you can do for your health.

*Eat less salt:   Switch to low-sodium brands of salt. Don't add too much salt to food, especially processed food (processed food already contains high levels of salt). Spice your food with other ingredients.

*Become more active:   Long term regular physical activity can lower your blood pressure. Provided you take it slowly to begin with and gradually build up to about 20-30 minutes a day, exercise has enormous benefit. Always consult your doctor before starting any exercise program.

*Learn to relax:   Stress is a major contributory factor to disease. Exactly how it affects blood pressure is not known, but anything that helps to ease your mind and reduce worry is GOOD. So go with the flow and start relaxing. Learn how to have fun!

*Eat more fruits and vegetables and whole grains:   Regular amounts of fresh fruit, vegetables and whole grains help to maintain a normal blood pressure. They also help protect you against heart disease and cancer. Make lots of homemade soup (disguises the taste of green vegetables!) and eat lots of chopped fruit (chopped fruit is less frightening than whole pieces of fruit!)  

 

REDUCE CHOLESTEROL LEVEL

Lower your cholesterol level. High cholesterol indicates that your arteries are clogged with fat, a huge risk factor for heart disease and stroke.

*Choose foods that have low cholesterol levels like fish, poultry, and lean cuts of meat. Remove the fat and skin before eating.

*Broil, bake, roast, or poach foods rather than frying them.

*Eliminate high fat processed meats like sausage, bacon, and cold cuts such as salami and bologna.

*Limit organ meats such as liver, kidney, and brains.

*Use skimmed or low-fat milk and cheeses, and low or non-fat yogurt.

*Use all fats and oils sparingly. Avoid any foods that contain “partially hydrogenated” vegetable oils. When cooking with oils, you should use olive oil.

*Eat egg yolks only in moderation. Egg whites contain no fat or cholesterol and can be eaten often.

Make sure you go to your doctor regularly for wellness check-ups. As part of the routine check-up your blood pressure and cholesterol levels should be checked. If not, request that you receive those screenings.

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Reduce Your Risk for Alzheimer's

Some memory loss is a normal part of aging, but when it becomes difficult to function due to accelerated and permanent memory loss, it can be a sign of encroaching Alzheimer’s. There is no known way to prevent the disease but you can reduce your risks with diet, exercise, and lifestyle.

DIET and NUTRITION

*HEART HEALTHY DIET - One way to reduce your risk is to implement a heart healthy diet that's low in fat and high in fruits, vegetables and whole grains. 

*FRESH FOODS - Eating fresh fruits and vegetables is better for your overall health as well as reduces the amount of chemicals that are found in processed foods that may put you at risk for Alzheimer’s.

*AVOID HEAVY METALS - Salmon is rich with protein and omega-3 fatty acids, but avoid shrimp and shellfish as they may contain mercury. A safe alternative is to take fish oil supplements. Watch out for aluminum. Don't use aluminum foil, cookware or deodorant with aluminum as an ingredient. 

*VITAMIN D - A lack of vitamin D is linked to such conditions as heart disease, diabetes, depression, osteoporosis and periodontal disease, often precursors to Alzheimer's disease. Adequate vitamin D reduces the risk for heart disease due to its ability to reduce inflammation and assist in brain function and development.

EXERCISE

Exercise brings more oxygen to your brain and is good for blood flow. Move your body several times a week for at least for thirty minutes by doing some kind of aerobic activity like walking. Walking is easy to do, requires no special preparation, and can be done anywhere. All you need is a good pair of walking shoes!

LIFESTYLE

*KEEP YOUR MIND ACTIVE - Task your brain with activities like crossword puzzles, play chess, card games, board games, or participate in any other activities that keep your mind sharpened.

*STAY SOCIALLY ACTIVE - Whether you engage in community activities, attend religious services, or volunteer at your local hospital or nursing home, remaining interactive is extremely beneficial for your mental health. Being connected with others and avoiding isolation has shown to improve your chances for preventing Alzheimer’s.

*ANTI-INFLAMMATORY DRUGS - Studies have shown that the pain relievers naproxen (Aleve) and ibuprofen (Advil, Motrin) can reduce Alzheimer's risk. The medications block enzymes that promote inflammation, reduce the nerve cell damage that occurs in those who develop Alzheimer’s, and retain brain function that may have been lost. Check with your doctor before taking any pain reliever on a regular basis.

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How to Prevent Respiratory Disorders

Our lungs are the organs that allow us to breathe. They provide an area for oxygen from the air to pass into the bloodstream and for carbon dioxide to move out. The cells of our bodies need oxygen in order to survive and they need to eliminate the carbon dioxide.

The air has things in it that can hurt our lungs. Bacteria, viruses, tobacco smoke, car exhaust, and other pollutants can cause people with lung disease to have difficulty in breathing. These breathing problems may prevent the body from getting enough oxygen.

Respiratory disorders can range from asthma to lung cancer and everything in between. Learn how you can prevent these respiratory illnesses from occurring.

Avoid asbestos. Some jobs expose workers to asbestos. If you work in construction, shipbuilding, asbestos mining or manufacturing, car repair (brake repair), and insulation you should always wear protective clothing including a face mask. Employers who work with asbestos must train their workers about asbestos safety, provide protective gear, and monitor the levels of radon to which they are exposed.

Avoid pollen. For allergy and asthma sufferers, certain pollens can trigger reactions. Know what your triggers are and stay inside on those days or talk to your doctor about medications or natural treatments for allergy control.

Eat a healthy diet. People who eat a diet rich in fruits and vegetables have a reduced risk for lung cancer. The American Cancer Society recommends eating 5 to 6 servings of fruits and vegetables every day.

Exercise. Getting regular exercise stretches the lungs and bronchial tubes that helps promote easier breathing. If you already have asthma, you may need to use an inhaler prior to exercise, but don’t let it stop you from this important element of prevention and healing.

Get a flu shot. Those susceptible to lung problems, such as people with weakened immune systems, those with chronic medical conditions, health care workers, those who work in nursing homes, the elderly, and children over the age of 6 months, should consider getting a flu shot. Getting the flu can quickly deteriorate to a dangerous case of pneumonia.

Manage inside dust. Dust mites are a major source of allergens for many people. Reduce or eliminate curtains, drapes and carpeting in your home. Use blinds for your windows and small rugs that you can wash frequently for your floors. Keep your furniture dust-free, use an air purifier, and wrap your mattresses and pillows in hypoallergenic covers.

Reduce indoor air pollution. Switch to chemical-free cleaners, use high-end air filters, stop using aerosol sprays, have indoor plants (they act as living air purifiers), install exhaust fans that are vented to the outdoors in kitchens and bathrooms, and vent clothes dryers outdoors. These all can improve the quality of the air in your house.

Stop smoking. If you are a smoker, the single most important thing you can do to stay healthy is stop smoking. Smoke from all tobacco products (cigarettes, cigars, and pipes) boosts the chances of lung disease. If you smoke, stop now. If you do not smoke, avoid second-hand smoke and smoke-filled places like bars. Cigarette smoke is especially dangerous for those with compromised lung health.

Test for radon in your home. Radon is an odorless gas that is not a problem when released in the open air, but when it is captured in a house, it does not dissipate well. Breathing radon causes lung cancer, so testing for radon is an important step to prevent serious lung illness.

Wash hands. Keeping hands germ-free by frequent washing helps to prevent colds and the flu, but cleaning hands with soap and water does not kill rotavirus germs. Rotavirus is often associated as a cause of disease in respiratory tract infections and the gastrointestinal tract. To kill rotavirus germs, you must clean your hands with alcohol-based cleaners.

Wear a mask. If you are working with harsh chemicals, sawing wood, or any other project that releases particles in the air, wear a mask over your mouth and nose to ensure you are not breathing in contaminants that may harm your lungs.

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Reduce Your Risk for Cancer

The incidence of cancer is increasing at an alarming pace even though many of us live in countries where healthy nutritional and good medical care is readily available. What is causing this alarming trend?

Is it possible to reduce your risk for cancer? Cancer is a disease that is caused by a number of factors. Some of those risk factors we can control, some we cannot control and some risk factors can be reduced.

RISK FACTORS WE CAN CONTROL.

*NO TOBACCO - Don’t smoke, dip or chew tobacco. Using tobacco is the number one cause of lung, mouth, and throat cancer and lung diseases.

*SUNBLOCK - Skin cancer is the most common form of cancer in the United States. You must protect your skin from the sun whenever you are outside, even in the winter. Use a sunblock with an SPF factor of at least 30. (Make sure you know the difference between sunblock and sunscreen. If you’re looking for complete UV protection from the sun, you must use sunblock. If you want a tan, use sunscreen.)

RISK FACTORS WE CANNOT CONTROL.

*FAMILY HISTORY – Some cancers have a genetic connection. Know your family history as comprehensively as possible to determine how high your risk factor is for developing cancer. If your risk factor is high for certain types of cancer, make sure you get regular cancer screenings. Early detection is a very important defense against cancer.

RISK FACTORS THAT CAN BE REDUCED.

Poor diet and lack of exercise have a negative affect on the health of our body, increasing the risk for many diseases, including certain types of cancer. By following a healthy eating plan and getting regular exercise, we can greatly reduce our risk for developing these cancers.


*NUTRITION - Follow a low-fat high-fiber eating plan. This has been proven to reduce the risk for certain types of cancer. Eat a diet heavy in fresh fruits and vegetables, whole grains, healthy fats like olive oil, beans and small amounts of lean protein.

Eliminate processed foods, sodas, and sweets. They have no nutritional value and can be toxic for your body. Reduce your intake of canned soups and vegetables (unless you can find the low-sodium kind). Frozen fruits and vegetables are okay as they are the closest in nutritional value to fresh.

Make sure you avoid the microwave. Preparing healthy food in the microwave can destroy nearly all of its cancer-preventing qualities. Try steaming instead of microwaving.

*EXERCISE – There is a clear connection between exercise and cancer prevention. Exercise improves overall health, physically and mentally, and can greatly reduce cancer risk. One of the best exercises is walking. It is easy to do and requires no expensive equipment or preparation. Plus, you can do it alone or with a partner.

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Reduce Your Risk for Diabetes

There are two types of diabetes, Type 1 and Type 2. Type 2 diabetes is usually diagnosed in older adults and occurs as the body stops producing enough insulin. Type 1, known as adolescent diabetes, differs from Type 2 in that the body stops producing insulin completely.

In both types of diabetes, your body loses its ability to adequately utilize sugar. The blood sugar levels increase due to the body's difficulty in transporting sugar into the cells and out of the blood stream. There are several ways to lower your blood sugar levels, including exercise, diet, and medication.

RISK FACTORS

*Genetics is a risk factor for developing diabetes. Learn your family history. Diabetes tends to run in families. If you have parents or siblings with diabetes, your chances increase very significantly for getting diabetes.

*Certain ethnic groups like African-Americans, Native Americans and Hispanic, are also at higher risk

Find out how to protect yourself from developing this disease with the tips below.

EXERCISE

Exercise is a very important part of diabetic management for both Type 1 and Type 2 diabetics. If you have Type 1 diabetes, you will find that regular exercise helps to maintain insulin sensitivity, helps prevent the accumulation of excess weight, and increases the use of glucose by muscles.

Although there is really no way to prevent Type 1 diabetes, it is possible to reduce your risk for Type 2 diabetes. Exercise not only lowers blood sugar levels and maintains insulin sensitivity, it helps minimize complications that can occur in diabetes. Research has shown that walking 30 minutes every day can reduce the risk of developing Type 2 diabetes.

Most diabetics develop circulatory problems resulting in poor blood flow to the extremities. Exercise can help lower blood pressure and improve circulation throughout the body. Exercise can also help to prevent and minimize heart problems, a common diabetic complication.

DIET

In general, the best type of diet to follow is a low-fat diet. The eating plan for diabetes should be a balanced healthy diet, the same kind that is recommended for the rest of the population.

*Avoid being overweight: There is a direct link between obesity and the diagnosis of type II diabetes, or non-insulin-dependent diabetes. People who are overweight are far more likely to have insulin resistance, because fat interferes with the body's ability to use insulin. If you are overweight, lose weight! This is one of the best things you can do for your health.

*Limit consumption of salted foods, refined sugar, and fatty foods, particularly those of animal origin. Choose small amounts of vegetable or olive oil instead.

*Eat a diet rich in fruit and vegetables every day. Your goal should be 5 servings per day. Make sure you eat fruits and vegetables that are high in Vitamin C. This antioxidant has been shown to reduce the risk for developing diabetes.

*Make complex high-fiber carbohydrates a major part of your diet. Carbohydrates like pasta, rice, potatoes, and bread get converted to sugar much more quickly than complex carbohydrates.

*Drink less sugar. From sodas to fruit juices, many drinks contain high amounts of sugar. Switch to water, tea, or other healthy drinks without all the sugar.

If you suspect you may have diabetes, see your health care provider. He or she may order a fasting blood sugar (FBS) test, or an oral glucose tolerance test (OGTT) to help determine whether or not you have diabetes.

Healthy lifestyle choices — including diet, exercise and weight control — are an important part of diabetes treatment. If you have been diagnosed with type 2 diabetes, sometimes medication is also necessary to control blood sugar.

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Best Foods for Preventing Disease

Good nutrition is vitally important for having a healthy life. There are many healthy foods that you should be incorporating into your eating plan each day. However, there are some foods that significantly reduce your risk and can even prevent diseases like cancer and heart disease. These foods contain antioxidants, phytochemicals that protect our cells from damage due to free radicals which over time cause cancer and other diseases.

BLUEBERRIES:

Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage that can lead to cataracts, glaucoma, varicose veins, peptic ulcers, heart disease and cancer. Blueberries are packed full of fiber, vitamins C, K, and minerals.

BROCCOLI

If ever there was a superfood in the world, it would be broccoli. It has more vitamin C than an orange and as much calcium as a glass of milk. One broccoli spear has three times more fiber than a slice of whole grain bread. As a cruciferous vegetable it contains antioxidants that break down estrogen, reducing the risk of breast, cervical, and ovarian cancers. It is also rich in beta-carotene, an antioxidant that helps prevent heart disease and other types of cancer.

CITRUS

Citrus fruits contain hundreds of nutrients including high levels of vitamin C, a potent antioxidant that helps to support the immune system and prevents free radical damage. Due to the multitude of vitamin C's health benefits, the consumption of fruits high in this nutrient reduces the risk of death from heart disease, stroke and cancer. It lowers cholesterol and helps fight infection. Citrus fruits are the most detoxifying and healthy fruits.

DARK CHOCOLATE

Dark chocolate, the richer in cocoa the better, is packed with antioxidants. Cocoa is rich in antioxidant flavonoids. People with high blood levels of flavonoids have a reduced risk of heart disease, lung cancer, and prostate cancer. (Eat in moderation!)

DARK GREEN LEAFY VEGETABLES

Dark green leafy vegetables like spinach, romaine, and collard greens are packed with antioxidants, fiber, lutein, and carotenoids, all cancer-fighting substances.

GREEN TEA

Tea can significantly reduce the risk of heart disease, stroke, certain types of cancer, and degenerative diseases. Green tea contains high concentrations of antioxidants.

HAZELNUTS

Hazelnuts are a powerful source of antioxidants. If cancer cells have already begun to form, hazelnuts help to defuse these cells. They are packed with fiber, vitamin E, magnesium and B vitamins. They have no cholesterol, are low in saturated fats but high in monounsaturated and polyunsaturated fats. These fats help to lower blood pressure, cholesterol, and decrease the risk of heart disease.

TOMATOES

Tomatoes contain lycopene, a powerful antioxidant that reduces the risk of breast, colon, lung and prostate cancers. Tomatoes also help boost the body’s immune system, prevent macular degeneration and assist in maintaining mental functions as we age. (Cooked tomatoes are preferable, since heat allows more desirable antioxidants in tomatoes to be made available to the body.)

WHOLE GRAINS

Whole grains not only contain fiber and traditional nutrients such as B vitamins, vitamin E, magnesium and iron, but also numerous disease-fighting phytochemicals and antioxidants. A diet rich in whole grains boosts immunity, reduces the risk of heart disease, diabetes, arthritis and breast, colon, liver, and prostate cancers.

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How to Relax

Do you live a stressful life? If you work, have a family, pay bills, and try to balance it all, you probably suffer from stress at least part of the time. Stress could be affecting your health and you do not even realize it. 

How do you know if you have stress? What are the symptoms of stress? What are its effects on your body, feelings and behavior? When you learn to recognize common stress symptoms, you can take steps to manage them. 

COMMON STRESS SYMPTOMS

Physical symptoms:

*Back pain

*Chest pain

*Headache

*Heart palpitations

*High blood pressure

*Stomach problems

*Sleep problems

Emotional symptoms:

*Anger

*Anxiety

*Depression

*Forgetfulness

*Irritability

*Restlessness

*Sadness

Behavioral symptoms:

*Alcohol or drug abuse

*Chain smoking

*Eating disorders

*Uncontrollable crying

*Withdrawal from friends and family

HOW TO RELAX

If you do have stress symptoms, there are many things you can do to reduce your stress level. One of the most successful ways to relieve stress is to learn how to relax. Use the tips listed below to get you started. Remember, each of us is different. What works for you may not work for someone else.

*Listen to music. Do you have a favorite band or artist that you love to listen to? Put their CD in the player, sit back in your favorite chair, close your eyes and go wherever the music takes you.

*Take a long bath. Fill up the bathtub with your favorite scented oil or bubble bath. Light some candles. Lock the bathroom door, not just to lock out others but to shut out the noise. Close your eyes and lose yourself in the warm water.

*Walk. Studies have shown time and time again that walking is one of the most potent stress relievers there is. Walking helps increase the production of your brain's feel-good endorphins, greatly improving your mood. It also improves your sleep, one of the things most often affected by stress.

*Get a massage. It allows your body to unwind and get rid of the anxiety and stress that has been building up. You find yourself in a place of peace and relaxation that is wonderful. Massage therapists use their hands and finger to press, rub and manipulate your skin, muscles, tendons and ligaments. The massage may range from light stroking to deep tissue techniques.

*Read. If you love to read, find a quiet spot, curl up in a comfortable chair (with good lighting), and allow yourself to be swept away by the story. Reading is a wonderful stress reliever that is also very good for your mind. If you like thumbing through magazines, checking out recipes or stories, try that instead.

*Laugh! Laughter is a great stress reliever. It stimulates circulation and increases muscle relaxation, both of which help reduce some of the physical symptoms of stress. Laughter actually induces physical changes in your body by enhancing your intake of oxygen-rich air, stimulating your heart, lungs and muscles.

What do YOU like to do? What makes YOU happy? Do you like to play board games or card games? Do you like to play a musical instrument? Do you like to get on your bike and go to the park with your kids? Only you know what gives you pleasure. You must learn to give yourself permission to do what brings YOU joy, happiness, and peace. No one can do it for you.

Relaxation techniques cannot only reduce your stress symptoms, they can help you enjoy a better quality of life. Learning how to relax helps decrease the wear and tear on your mind and body from the challenges and hassles of daily life. 

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How to Reduce Your Risk for Disease

To live a long, healthy life is a goal that most of us aspire to. In order to attain that goal, it is important to realize that we must make certain changes to our eating habits and lifestyle. Yes, it is possible for you to reduce your risk for disease and illness.

Where do you start? The first thing to do is take a good, long look at what you eat. By making some changes to your eating habits, you create a healthier body and immune system that is more able to fight off disease and sickness.

NUTRITION

*EAT A BALANCED DIET. Include a variety of foods that include grains, fruits, vegetables, nuts, healthy oils and lean meats.

*DRINK PURE WATER. Whether you use a filtration pitcher or drink bottled water, switch to water that has fewer impurities such as pesticides, lead, and dangerous bacteria.

*EAT ORGANIC. Regular food is full of unnecessary chemicals like pesticides, herbicides and artificial colorings and flavorings. Organic food is free from chemicals.

*EAT ANTIOXIDANTS. Antioxidants are substances in our foods that prevent the oxidative damage to our body. Our body cells produce free radicals that cause damage. Antioxidants counteract the damage done by these free radicals. Antioxidants are found in beans, grain products, and brightly colored fruits and vegetables.

*REDUCE YOUR MEAT INTAKE. If you must eat meat, choose organic meat. These meats do not have chemically-laden hormones in them.

*ELIMINATE OR REDUCE FAST FOODS. They are full of fat, preservatives and other chemicals that make them very unhealthy for your body. This one change can make a huge difference in your nutrition.

*MAINTAIN A HEALTHY WEIGHT. Being too heavy or too thin or fluctuating wildly puts your body at risk for many health problems. Get to a healthy weight gradually and stick with it.

EXERCISE

The second thing to do is take a good, long look at how much exercise you get. Incorporating some daily physical movement into your busy schedule will help create a stronger, healthier body that is more able to fight off disease and sickness. Be sure to check with your doctor before starting any new exercise routine.

*WALK! Walking if the one of the easiest, healthiest ways to fit fitness into your life. You don’t need any special equipment (except some good walking shoes) and you can do it anywhere. Walk through the park, on a trail, around a track, to the mall, to work or around your house. Walk alone or with someone else. Walking is an aerobic exercise that makes you feel good all over, revs up your metabolism, and tones up your body.

*RIDE YOUR BIKE. Did you ride your bike when you were a kid? Remember how much fun it was? Riding a bike, like walking, is a great way to work your body and rev up your metabolism. Ride it to work, to school, on a trail or around the block.

*TAKE THE STAIRS. If you live or work in a building with an elevator, always opt for the stairs (unless you are carrying bags of groceries). If there are too many steps, alternate between steps and elevator. For an extra heavy workout, run up and down the stairs.

*WHERE DO YOU PARK YOUR CAR? Always park your car as far away as possible from where you need to go. The extra walking can really add up. Parking far away also eliminates the traffic jams and makes it a lot easier to get out when you leave.

*HOME WORKOUTS. If you have the money, invest in a treadmill or elliptical. Being able to work out in the comfort of your home can make it a lot easier to fit exercise into your daily routine. If exercise equipment is too expensive, buy an exercise video. You can put it in your VCR and sweat away in the privacy of your living room.

*DO YARD WORK. If you have a yard, there are lots of opportunities for getting some exercise in. Mow the lawn, rake leaves, plant flowers, and work in the garden.

Once you get into the routine of moving your body more, you will find yourself coming up with creative ways to incorporate more movement into your daily schedule.

LIFESTYLE

What changes can you make in addition to what you eat and how much exercise you get? There are some very basic changes you can make to your lifestyle that will help you reduce your risk of disease and illness.

*STOP SMOKING. This is one of the most important things you can do for your health. Smoking increases your risk of cancer, lung disease, heart attack, and stroke. If you need help with quitting, there are a number of resources available. Call your local American Cancer Society for more information.

*REDUCE YOUR STRESS LEVEL. Living with stress weakens your body’s immune system making it more vulnerable to disease and illness. If you can reduce or eliminate your stress, you will reduce your health risks. There are many ideas you can use to help lower your stress level. Read, take a walk, listen to music, play games with your kids, take a long luxurious bubble bath, find some good joke sites online, volunteer at your local animal shelter, retirement center, nursing home or hospital. There are so many ways you can help yourself while helping others.

*DRIVE SAFELY. You cannot prevent accidents but you can reduce the risk for accidents when you are a defensive driver. Always buckle up.

*GET ENOUGH SLEEP. Sleeping long enough and well reduces your stress level and makes you feel better all over. 

*HAVE FUN!

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Concerned About Flu Season?

No one needs to panic. Our body has its own defenses against viruses or bacteria.
Here are some common sense suggestions that my family and other families have used successfully for years to protect and defend our body fortress and avoid getting colds and flu. Living defensively is the KEY to staying well.

1. Adequate sleep. 8-9 hours for adults is best. The body regenerates and heals during sleep. A good old-fashioned nap is good for everyone. Sleep before 10PM is a deeper, more restful sleep for most individuals. Children’’s bedtime should be no later than 8-9PM. They do their growing during sleep and need more sleep than adults.

2. Routine. Don’’t underestimate the value of routine. Constant change and disruption creates stress, and stress weakens our immune system. Regular times for meals, bedtimes, bath time, etc., create structure that helps create a peaceful home. Children thrive on the security that healthy, loving routines provide.

3. Plenty of healthy foods, especially fresh fruits and veggies. Cut up fruits and veggies for snacks. During the flu season especially, make pots of homemade vegetable or chicken soup with plenty of garlic (nature’s antibiotic), and organic chicken/beef stock if possible.

4. Plenty of pure water. It’’s easy to become dehydrated in the winter time. Water keeps the toxins flushed out of our systems. We need ½ ounce for every pound of body weight. If you weigh 150 pounds, you need A MINIMUM of 75 oz of water a day (9½ 8 oz glasses). More is better. Children need more water and less juice. The #1 cause of daytime fatigue and fuzzy thinking is dehydration. Our immune systems require us to be well-hydrated. Tap water is not clean and tastes bad, but bottled water is expensive and can leach chemicals into water. Find a water purifier that does at good job for 18-32 cents a gallon. Shaklee Get Clean purifier does clean delicious water.

5. Fresh air. The EPA says the air in our homes is worse than the air outside. Look for a purifier that decreases significantly all the known pollutants, and does it in a way that is economical (figure cost per sq. foot, and upkeep costs).

6. Regular Exercise is important, but don’’t overdo it if you’’re feeling under the weather. Too much exercise can sometimes cause stress on the body and further deplete the immune system. To recover, eat adequate protein and quality food and get rest.

7. Regular Hand Washing is important to minimize transferring germs. Keep hands away from the eyes. Wash hands before putting ANYTHING in the mouth and after blowing the nose. We use Shaklee Germ Off Disinfecting Wipes to disinfect the bathrooms, doorknobs, phones, computer keyboards, etc. When you clean with Shaklee Disinfecting Wipes, germs aren’’t going to regrow for about 72 hours. Germ regrowth with bleach is about one hour, not to mention Bleach is very dangerous.

8. Supplement with Pure Whole Food Concentrates. Even the best of diets has gaps. Says Janet Witte, RN: “In my experience, as previous owner of two health food stores, there is nothing like Shaklee nutritional science to help boost the immune system. It wasn’t until I found Shaklee products that we were able to truly build our immune systems. For the past 14 years, I can say, we are almost never sick; and we used to take handfuls of ‘‘regular’’ vitamins from our health food store and were sick A LOT!” My own family’s daily Shaklee choices consist of Shaklee Vitalizer, Energizing Soy Protein and Cinch, Vitamin C, and Nutriferon to keep the immune system strong. Our Shaklee Herbal Medicine cabinet contains Defend & Resist (Echinacea and more), Garlic, Herb-lax, Alfalfa, and Optiflora (Acidophilus/Bifidus) to sustain the immune system during attack. “Take MORE Shaklee concentrated food” is the best advice; it beats getting sick and missing days or weeks of school or work.

9. Replace lost electrolytes in a quick drink to boost the immune system. Whenever you start to feel crummy, prepare Shaklee Performance in a cup (2-3 tablespoons of powder) and 2 Defend & Resist. Add boiling water, stir and sip. You’ll start to feel better right away. Keep drinking this till you are better. Performance replaces vital electrolytes and DR soothes the respiratory system as it strengthens the immune system.

10. Keep your bloodstream more alkaline. Disease thrives in an acid blood stream, and many foods raise the acid level. Learn what they are and watch this. Alfalfa helps make the blood stream more alkaline, has detoxifying properties, and fights many illnesses this way.

11. De-stress your lifestyle. It’’s OK to accomplish less!!! Prioritize. What’s really important? Do you think your family is doing way too much??? It’s really OK to say NO! It also helps our health to avoid violence--on TV, in video games, etc. Even the “nightly news” is often too much of an assault on a healthy spirit. Do we really need to know every bad thing that happened today? Regular supplements like extra Vita C, B Complex, and Stress Relief Complex are great natural supports if you’re under a lot of stress.

12. Take more time for beauty, for quiet, and for music. Simplify your life. Get and give a massage at home or find a professional--there are relaxation points on the bottoms of the feet and the palms of your hands. Meditate/pray, take a nice long bath, go for a relaxing walk, do nothing/putter, do your hobby, etc. Literally count your blessings.

13. Surround yourself and your family with people you love. Do some kindness every day.
You may have some ideas that I haven’t mentioned, and I’d love to hear them. There is SO much that we can do to protect our family during this “flu season” and all year long.

To Your Health,
Cara
To find more about the supplements I mentioned, visit this website.

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How to Have Fun Alone

Is the weather cold and you are stuck inside and alone? This is when you need to have some “me-time.” Believe it or not, there are lots of things you can do that are creative, silly, soothing, and/or just plain fun. 

*Catch up on something that you have not had time for like cleaning out your closet, painting a room, mending some clothes, writing letters, etc. You get the idea.

*Read a book. If you have been just dying to read that new James Patterson book or the latest issue of Ladies Home Journal, this is the perfect time. Curl up in your favorite chair. Grab a cup of something warm to drink.

*Try some new recipes. If you like to collect new recipes, but never have the time to experiment, this is the time to try them out! 

*If you like to spend time on the computer, create a Facebook account. It is a great way to stay connected to family and friends from afar, and a lot of fun.

*Get crafty! Do you like to create projects? Try painting, needlework, knitting, pottery, scrapbooking, or drawing. Crafts are fun and therapeutic. Try something new!

*Take a long bubble bath. Light a candle. Fill up the tub with your favorite scented bath oil and luxuriate for as long as you like. When you are done, give yourself a manicure and pedicure.

*Listen to your favorite music. Turn it up. Close your eyes or get up and dance! The point is to just enjoy it. 

*If you want to get some physical exercise but do not have any exercise equipment in your home, run up and down the stairs a few times, vacuum with some extra “vigor” or pop in an exercise video and go for it!

*Watch movies. See what’s on tv or pop one of yours into the vcr. Fix some popcorn and enjoy!

*Call someone you haven't heard from in a while. It will not only make you feel better, it will probably be a wonderful surprise for the person you call.

*Do you like video games? Play some. Do you like card games? Go online and sign up for online card games. There are places where you can play hearts, solitaire, spades, bridge, euchre and pinochle.

*Catch up on your sleep!

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Eliminate Sugar Cravings

Much of the poor health and chronic diseases that are prevalent in our society today is due to the increased sugar and refined carbohydrates in our diet. The effect of sugar on our health is alarming. Because they’re so addictive and exist in so many processed foods, however, most people have a very difficult time steering clear of them.

While you may be aware of the reasons to avoid sugar and refined carbohydrates, your chances of being successful at removing them from your eating habits is limited. You need to learn what to eat instead of sugar and refined carbohydrates, how to read ingredient labels and how to avoid cravings.

WHAT TO EAT INSTEAD OF SUGAR AND PROCESSED FOODS

If you suffer from diabetes, obesity, high blood pressure or any other of a host of conditions caused by poor diet, you will be happy to know that once you change your eating habits from processed sugar and refined carbohydrates to natural whole foods like vegetables, fruit, nuts, berries, and lean protein, you will see an improvement in your overall health.

How do you know what’s healthy to eat? Ask yourself if the food you want to eat existed a thousand years ago. If it did, you’re on the right track. How do you know if it existed then? If it is packaged in plastic or a box, it is processed and probably contains sugar and/or refined carbohydrates. Processed foods did not exist then, only whole foods.

HOW TO READ INGREDIENT LABELS

If you stick to eating whole healthy foods, you will not have to worry about reading ingredient labels. However, if you do eat processed foods, to determine whether or not it contains sugar or refined carbohydrates, it will be listed as a sugar, a syrup or a word that ends in “ose.” You should also avoid flour. Flour, a refined carbohydrate, like sugar it has no nutritional value.

HOW TO AVOID SUGAR CRAVINGS

*Eat Regularly. The healthiest eating plan for your body is to eat a small, nutritionally balanced meal every 3 or 4 hours. This keeps you full and keeps your metabolism running at optimum speed.

*Drink Plenty of Water. Sometimes we mistake dehydration for hunger. If you sip 6 to 8 glasses of water throughout the day, you won’t be so likely to suffer from hunger pangs.

*Avoid Processed Beverages. Soda, sports drinks, sweetened iced tea and other flavored drinks are extremely high in sugar and should be avoided as much as possible. Even natural fruit juices that aren’t from concentrate are still high in sugar. (Fruit juice does not provide the same nutritional benefits as whole fruit. Most of the nutrition is destroyed during processing and the fiber from the fruit is eliminated.)

*Take a Walk. If you get hit by a sugar craving, put on your walking shoes and hit the pavement (or track or trail, etc.). Walking is an amazing aerobic exercise that floods your body with feel-good endorphins, tones your body and makes you feel good all over.

*Go Ahead, BUT in Moderation. Have one cookie, one little piece of chocolate, etc. As with anything, moderation is the key. This prevents you from feeling guilty or “stuffed.”

*Keep a Food Journal. Write down everything you eat in a day; everything meaning every little piece or morsel of food. You will probably be amazed at how much you are actually putting in your mouth.

No Artificial Sweeteners! Artificial sweeteners were created to provide the sweet taste of sugar without it’s negative impact on health. Unfortunately, they are more of a risk to your health than sugar. Most artificial sweeteners, particularly aspartame (NutraSweet or Equal) and sucralose (Splenda), are synthetic substances that are toxic to your body. As long as you don’t have a health condition that prevents you from eating sugar, you live a healthy lifestyle most of the time, and you eat in moderation, you should go ahead and enjoy real sugar.
 

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