For years, I've been preaching the dangers of refined sugar which includes table sugar, high fructose corn syrup and the many other names it hides under.
Now, I have been validated by research! New studies have shown that refined sugar can upset the mineral relationships in your body; causing chromium and copper deficiencies and interferes with absorption of calcium and magnesium.
So what, you may ask. The problem with imbalance is that your body is like a fine tuned engine and any imbalance does harmful things to it.
Try these substitutes to refined sugar:
Stevia - 300 times sweeter than sugar, no calories, and helps keep the yeast in your gut down. But, because it kills yeast, you can't use it when you want something to rise (like cake or bread).
Blue agave - you can use 25% less for the same sweetness as sugar. If you get an organic brand that is not chemically treated, like Volcanic Nectar, it will help your blood sugar levels at the same time it gives you sweetness.
Friday, June 27, 2008
Thursday, June 26, 2008
Whole Foods vs Juices
Choosing whole apples over apple juice may provide extra health benefits.
Why? Few people consistently meet the recommended daily intake of fruits and vegetables. But, substituting fruit juice instead of the whole fruit is not a good plan! Juices have no fiber, which helps to cleanse your colon. They are also very high in simple sugars and calories, this does NOT help you with weight control.
Research suggests apples with the peels help inhibit LDL oxidation more consistently than juice does. Minimizing LDL oxidation may help deter the development of arterial plaques.
However, much of the fiber and phytochemicals resides in the peels so juices aren't the best source. In fact, studies suggest apple peels contain two to six times more phenolic compounds than apple flesh and its juices.
And in a recent study, whole apples inhibited LDL oxidation by 34 percent, but the degree to which apple juice inhibited LDL oxidation varied from 9 percent to 34 percent, depending on the brand.
Whole apples, as opposed to juices, are high in phytochemicals that may help reduce the risk of certain types of cancer, asthma, diabetes, and cardiovascular disease (CAD). As mentioned, they also are a good source of fiber.
So, get most of your fruit servings from whole fruits rather than fruit juices.
References: Apple phytochemicals and their health benefits. Boyer, J., Liu, R. H., Nutrition Journal 2004 May 12;3(1):5.
Why? Few people consistently meet the recommended daily intake of fruits and vegetables. But, substituting fruit juice instead of the whole fruit is not a good plan! Juices have no fiber, which helps to cleanse your colon. They are also very high in simple sugars and calories, this does NOT help you with weight control.
Research suggests apples with the peels help inhibit LDL oxidation more consistently than juice does. Minimizing LDL oxidation may help deter the development of arterial plaques.
However, much of the fiber and phytochemicals resides in the peels so juices aren't the best source. In fact, studies suggest apple peels contain two to six times more phenolic compounds than apple flesh and its juices.
And in a recent study, whole apples inhibited LDL oxidation by 34 percent, but the degree to which apple juice inhibited LDL oxidation varied from 9 percent to 34 percent, depending on the brand.
Whole apples, as opposed to juices, are high in phytochemicals that may help reduce the risk of certain types of cancer, asthma, diabetes, and cardiovascular disease (CAD). As mentioned, they also are a good source of fiber.
So, get most of your fruit servings from whole fruits rather than fruit juices.
References: Apple phytochemicals and their health benefits. Boyer, J., Liu, R. H., Nutrition Journal 2004 May 12;3(1):5.
Wednesday, June 25, 2008
Eat Your Greens!
Health Tip of the Day
"Getting Fit. . . One Step at a Time"
Green vegetables are very low in calories and high
in nutrients. For example, 10 ounces of broccoli
contains 100 calories, whereas less than one ounce
of ground sirloin contains 100 calories. Animal
products are high in calories
and low in nutrients.
"Getting Fit. . . One Step at a Time"
Green vegetables are very low in calories and high
in nutrients. For example, 10 ounces of broccoli
contains 100 calories, whereas less than one ounce
of ground sirloin contains 100 calories. Animal
products are high in calories
and low in nutrients.
Monday, June 23, 2008
Hydrogenated fats are a no no!
Health Tip of the Day
"Getting Fit. . . One Step at a Time"
Avoid hydrogenated oil; this is a man-made oil that
contains Trans fats. These fats bind to a spot on
your cells that will block your metabolism, slows fat
burning, increases cholesterol and leads to insulin
resistance or trouble regulating blood sugar.
"Getting Fit. . . One Step at a Time"
Avoid hydrogenated oil; this is a man-made oil that
contains Trans fats. These fats bind to a spot on
your cells that will block your metabolism, slows fat
burning, increases cholesterol and leads to insulin
resistance or trouble regulating blood sugar.
Saturday, June 21, 2008
Nix the High Fructose Corn Syrup!
Health Tip of the Day
"Getting Fit. . . One Step at a Time"
If you are interested in being healthy, read labels
and avoid products containing high fructose corn syrup.
This is a man-made sugar that enters your blood stream
quickly and triggers hormonal and chemical changes that
make you feel hungrier and provides no nutritional value.
"Getting Fit. . . One Step at a Time"
If you are interested in being healthy, read labels
and avoid products containing high fructose corn syrup.
This is a man-made sugar that enters your blood stream
quickly and triggers hormonal and chemical changes that
make you feel hungrier and provides no nutritional value.
Thursday, June 19, 2008
Are You Eating Refined Carbs?
Health Tip of the Day
"Getting Fit. . . One Step at a Time"
Refined carbohydrates can raise your risk of macular degeneration by 49%. According to a study at Tufts
University, when your sugar load exceeds your cells'
ability to use it, protein in the eyes may become
damaged.
"Getting Fit. . . One Step at a Time"
Refined carbohydrates can raise your risk of macular degeneration by 49%. According to a study at Tufts
University, when your sugar load exceeds your cells'
ability to use it, protein in the eyes may become
damaged.
Monday, June 16, 2008
Healthy Pasta Salad with Veggies
Now that the sun is finally out (yea!), it's time for a pasta salad that is very cool in every way.
HEALTHY PASTA SALAD WITH VEGGIES
1/2 cup Nayonaise
1/2 cup Tofu or soy sour cream
2 tablespoons lemon juice
1/8 teaspoon cayenne pepper
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 ounces whole-wheat organic elbow macaroni (or other small shape)
1 cup grated organic carrots
1 cup thinly sliced organic celery
1 cup small organic grape tomatoes, halved or whole, whichever you like
1 medium organic red bell pepper, seeded and diced
1 cup chopped organic broccoli (for extra cancer fighting benefits).
1/2 cup chopped organic scallions
To make the dressing, in a medium bowl, whisk together the Nayonnaise, Tofu sour cream, lemon juice, cayenne pepper, salt and black pepper. Set aside.
Bring a large saucepan of lightly salted water to a boil. Cook pasta according to package directions, then rinse under cold water and drain thoroughly.
Transfer the pasta to a large bowl and add the carrots, celery, tomatoes, bell pepper and scallions. Add the reserved dressing and mix thoroughly to coat.
Chill and serve.
Serves 8
HEALTHY PASTA SALAD WITH VEGGIES
1/2 cup Nayonaise
1/2 cup Tofu or soy sour cream
2 tablespoons lemon juice
1/8 teaspoon cayenne pepper
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 ounces whole-wheat organic elbow macaroni (or other small shape)
1 cup grated organic carrots
1 cup thinly sliced organic celery
1 cup small organic grape tomatoes, halved or whole, whichever you like
1 medium organic red bell pepper, seeded and diced
1 cup chopped organic broccoli (for extra cancer fighting benefits).
1/2 cup chopped organic scallions
To make the dressing, in a medium bowl, whisk together the Nayonnaise, Tofu sour cream, lemon juice, cayenne pepper, salt and black pepper. Set aside.
Bring a large saucepan of lightly salted water to a boil. Cook pasta according to package directions, then rinse under cold water and drain thoroughly.
Transfer the pasta to a large bowl and add the carrots, celery, tomatoes, bell pepper and scallions. Add the reserved dressing and mix thoroughly to coat.
Chill and serve.
Serves 8
Sunday, June 15, 2008
Dr. Ellouise Speaks to Parents
1. See a change in your lifestyle as your way of caring for your children, not as your way of controlling them or depriving them. Here are some facts to help you with understanding how important a change is:
a. Your children’s potential cannot be met if they are sitting on the couch playing video games. Cross lateral activity is required in order to build the dendrites in the brain necessary for higher level thinking.
b. Are your children tired? Actually, more exercise is the answer for that too. Amazingly enough, more exercise creates more energy.
c. Food has become way more than “fuel for your body”. Because of the advertising children are bombarded with, it is implied that eating certain foods can make them desirable and beautiful. Rarely are truly healthy foods advertised. Some time ago, there were ads for Broccoli Woccli; but, other than that, not much of a healthy nature is advertised and those ads ended a while back.
d. Obesity, and other lifestyle results, are at an all time high in America
e. Old age diseases are now youngsters’ diseases (gall bladder, type II diabetes, etc.)
f. This is the first generation that will die before their parents because of the poor lifestyle choices being made.
g. There are loads of other facts but these few will suffice for now
2. Food is fuel for the body. To put food back in the “fuel” category, some changes in your own lifestyle may need to be made. You are your children’s most important role model for eating! If you want them to eat healthier, you will, necessarily, have to eat healthier. It cannot feel to your children that you are two faced or that they are being punished somehow!
3. Remember, imposing strict control may or may not work in the short term but the long term results you are looking for won’t be accomplished by you being in control of your children’s eating (unless they are very young). Your children are away from you in increasing amounts of time as they grow and what choices will they make when you aren’t standing over them with your baseball bat?
4. Instead, as you begin, it’s best to sit down with your children and discuss their relationship with food. How do they feel about food and eating in a healthy manner? Why would it be good to change the way they eat, and how can that be done? What are the long term results if they continue eating in the current way?
5. You need to be a bit of a psychologist here and help your children to develop some intrinsic motivation about making the change to a healthier lifestyle. Your enthusiasm (developed from the information you found out) will help their intrinsic motivation.
6. One thing to mention while talking with your children is the fact that the media has done an incredible job of confusing us about what “healthy eating” looks like! And, also remember that anything seen on any type of media is “advertising”. That means it’s designed to SELL something, the perpetrator (that’s not a mistake in words!) is not interested in anyone’s health, they are SELLING something!
7. Be discerning as you discuss the advertisements you see on the media with your children. Be aware of words in the advertisements designed to make you think the product is healthy (because that seems to be popular right now).
8. Or, words to make you think that “studies” means the same thing as “scientific studies”. Many studies are funded by the very people who have the product for sale…..can you trust a study like that?
9. Set goals for the month, week and day. Your children need to be very involved in this part of the process.
10. Going backwards (month to day), instead of forwards helps your children to break down the big goals into manageable pieces.
11. Then plan, with your children, what baby steps will help them reach those goals. By starting with baby steps, the chance for failure lessens and the chance for success increases.
12. Don’t give in to the whining for unhealthy foods, even once, or you start at below zero, not just back at zero.
13. Think of some concrete ways to help your children become invested in their health. Rewards are just fine (don’t listen to your mother’s voice about bribery being wrong, we are all “bribed” by being paid for our jobs, is that wrong?)
14. However, NEVER reward with food! This is counter productive to a healthy choice lifestyle. Depending on your children’s personalities, rewards can be as subtle as “you made a good choice!” to as concrete as “you can choose…(whatever might motivate them)….as soon as you have lost 5 pounds”.
15. A healthy lifestyle is about choices, it isn’t about deprivation
16. How do you change “what you know” to “what you do”? One step at a time.
17. I do a “kitchen frenzy” to help people clean out their cupboards of the processed foods. It takes about an hour and I charge $100. I go through all your cupboards and put into garbage bags anything that is processed or contains such things as high fructose corn syrup (it’s in most breads and catsups), hydrogenated oils (in most crackers) and preservatives (in most everything processed).
18. If you aren’t ready to get rid of it in an hour, how about “one step at a time”?
19. This is my philosophy: Every step in the right direction is a step in the right direction. And, even baby steps count.
20. After the kitchen frenzy, have only healthy choices in your house. Have a fruit bowl on your table or counter. Make sure that the fruits are beautiful and varied and encourage your children to eat freely.
21. And, have the veggies cut up and in the fridge or in a Chilzane platter on the table.
22. I slice and dice every weekend so that it’s easy and convenient to make healthy choices during the week.
23. Never limit their choices of the healthy items! Eventually, they will eat less because their bodies will begin to adjust to eating healthier. At that point, your food bill will go down. Processed foods actually cost more because of the long term effects!
24. Organic is best but whether or not the foods are organic, always be sure to wash them with a fruit and vegetable rinse before putting them out so that your children can “grab and go”. I have a saying: “if it’s in the fridge, it’s been washed so it’s ready to eat.” Your health is worth the little extra time to wash the fruits and vegetables so that they are ready.
25. I have small amounts of diced carrots, sliced red bell peppers, grape tomatoes, cauliflower, etc. in little containers. Then I have a larger container of spinach and in the morning I put it all into my lunch pail. Remember “Bread and Jam for Francis”? Remember all the little containers the other one had? There’s something about taking all those containers and making the salad that is very satisfying. As I put it together at lunch time, people always tell me “That looks so good”.
26. I have a cookbook that has some healthy recipes in it. You can order the cookbook from me and I’ll mail it to you. Because it was done as a fund raiser for my school, parents contributed recipes and some of them had a fuzzy idea about “healthy” but all of the ones that have my name on them are healthy.
If you would be interested in my help with your children, just give me a call or email me!
a. Your children’s potential cannot be met if they are sitting on the couch playing video games. Cross lateral activity is required in order to build the dendrites in the brain necessary for higher level thinking.
b. Are your children tired? Actually, more exercise is the answer for that too. Amazingly enough, more exercise creates more energy.
c. Food has become way more than “fuel for your body”. Because of the advertising children are bombarded with, it is implied that eating certain foods can make them desirable and beautiful. Rarely are truly healthy foods advertised. Some time ago, there were ads for Broccoli Woccli; but, other than that, not much of a healthy nature is advertised and those ads ended a while back.
d. Obesity, and other lifestyle results, are at an all time high in America
e. Old age diseases are now youngsters’ diseases (gall bladder, type II diabetes, etc.)
f. This is the first generation that will die before their parents because of the poor lifestyle choices being made.
g. There are loads of other facts but these few will suffice for now
2. Food is fuel for the body. To put food back in the “fuel” category, some changes in your own lifestyle may need to be made. You are your children’s most important role model for eating! If you want them to eat healthier, you will, necessarily, have to eat healthier. It cannot feel to your children that you are two faced or that they are being punished somehow!
3. Remember, imposing strict control may or may not work in the short term but the long term results you are looking for won’t be accomplished by you being in control of your children’s eating (unless they are very young). Your children are away from you in increasing amounts of time as they grow and what choices will they make when you aren’t standing over them with your baseball bat?
4. Instead, as you begin, it’s best to sit down with your children and discuss their relationship with food. How do they feel about food and eating in a healthy manner? Why would it be good to change the way they eat, and how can that be done? What are the long term results if they continue eating in the current way?
5. You need to be a bit of a psychologist here and help your children to develop some intrinsic motivation about making the change to a healthier lifestyle. Your enthusiasm (developed from the information you found out) will help their intrinsic motivation.
6. One thing to mention while talking with your children is the fact that the media has done an incredible job of confusing us about what “healthy eating” looks like! And, also remember that anything seen on any type of media is “advertising”. That means it’s designed to SELL something, the perpetrator (that’s not a mistake in words!) is not interested in anyone’s health, they are SELLING something!
7. Be discerning as you discuss the advertisements you see on the media with your children. Be aware of words in the advertisements designed to make you think the product is healthy (because that seems to be popular right now).
8. Or, words to make you think that “studies” means the same thing as “scientific studies”. Many studies are funded by the very people who have the product for sale…..can you trust a study like that?
9. Set goals for the month, week and day. Your children need to be very involved in this part of the process.
10. Going backwards (month to day), instead of forwards helps your children to break down the big goals into manageable pieces.
11. Then plan, with your children, what baby steps will help them reach those goals. By starting with baby steps, the chance for failure lessens and the chance for success increases.
12. Don’t give in to the whining for unhealthy foods, even once, or you start at below zero, not just back at zero.
13. Think of some concrete ways to help your children become invested in their health. Rewards are just fine (don’t listen to your mother’s voice about bribery being wrong, we are all “bribed” by being paid for our jobs, is that wrong?)
14. However, NEVER reward with food! This is counter productive to a healthy choice lifestyle. Depending on your children’s personalities, rewards can be as subtle as “you made a good choice!” to as concrete as “you can choose…(whatever might motivate them)….as soon as you have lost 5 pounds”.
15. A healthy lifestyle is about choices, it isn’t about deprivation
16. How do you change “what you know” to “what you do”? One step at a time.
17. I do a “kitchen frenzy” to help people clean out their cupboards of the processed foods. It takes about an hour and I charge $100. I go through all your cupboards and put into garbage bags anything that is processed or contains such things as high fructose corn syrup (it’s in most breads and catsups), hydrogenated oils (in most crackers) and preservatives (in most everything processed).
18. If you aren’t ready to get rid of it in an hour, how about “one step at a time”?
19. This is my philosophy: Every step in the right direction is a step in the right direction. And, even baby steps count.
20. After the kitchen frenzy, have only healthy choices in your house. Have a fruit bowl on your table or counter. Make sure that the fruits are beautiful and varied and encourage your children to eat freely.
21. And, have the veggies cut up and in the fridge or in a Chilzane platter on the table.
22. I slice and dice every weekend so that it’s easy and convenient to make healthy choices during the week.
23. Never limit their choices of the healthy items! Eventually, they will eat less because their bodies will begin to adjust to eating healthier. At that point, your food bill will go down. Processed foods actually cost more because of the long term effects!
24. Organic is best but whether or not the foods are organic, always be sure to wash them with a fruit and vegetable rinse before putting them out so that your children can “grab and go”. I have a saying: “if it’s in the fridge, it’s been washed so it’s ready to eat.” Your health is worth the little extra time to wash the fruits and vegetables so that they are ready.
25. I have small amounts of diced carrots, sliced red bell peppers, grape tomatoes, cauliflower, etc. in little containers. Then I have a larger container of spinach and in the morning I put it all into my lunch pail. Remember “Bread and Jam for Francis”? Remember all the little containers the other one had? There’s something about taking all those containers and making the salad that is very satisfying. As I put it together at lunch time, people always tell me “That looks so good”.
26. I have a cookbook that has some healthy recipes in it. You can order the cookbook from me and I’ll mail it to you. Because it was done as a fund raiser for my school, parents contributed recipes and some of them had a fuzzy idea about “healthy” but all of the ones that have my name on them are healthy.
If you would be interested in my help with your children, just give me a call or email me!
Saturday, June 14, 2008
A Hardworking Plant!
Health Tip of the Day
"Getting Fit. . . One Step at a Time"
The Gerbera Daisy can clean the air in your office or
home. These plants help eliminate toxic pollutants like formaldehyde and benzene, which are found in many household products.
"Getting Fit. . . One Step at a Time"
The Gerbera Daisy can clean the air in your office or
home. These plants help eliminate toxic pollutants like formaldehyde and benzene, which are found in many household products.
Friday, June 13, 2008
Are you taxing your adrenals?
Health Tip of the Day
"Getting Fit. . . One Step at a Time"
Studies have shown that consuming a lot of sugar,
caffeine and other stimulants can create a constant
sense of anxiety in many people and also overload your
adrenal glands.
"Getting Fit. . . One Step at a Time"
Studies have shown that consuming a lot of sugar,
caffeine and other stimulants can create a constant
sense of anxiety in many people and also overload your
adrenal glands.
Monday, June 9, 2008
Do you know how to brush your teeth?
Yesterday's blog told you to brush your teeth properly. Today's tip tells you how to do that. Also, remember to floss at least once a day to remove those plaque building germs. I find that using a SoniCare is very helpful in keeping my teeth clean. At my last checkup, the dentist was very pleased with the results of my flossing and brushing.
Health Tip of the Day
"Getting Fit. . . One Step at a Time"
To effectively brush your teeth, buy a toothbrush with
a small head to easily reach all parts of your mouth,
teeth and gums. It is best to brush your teeth twice
a day for two minutes each brushing.
Health Tip of the Day
"Getting Fit. . . One Step at a Time"
To effectively brush your teeth, buy a toothbrush with
a small head to easily reach all parts of your mouth,
teeth and gums. It is best to brush your teeth twice
a day for two minutes each brushing.
Sunday, June 8, 2008
Your Mom was right---brush your teeth!
Health Tip of the Day
"Getting Fit. . . One Step at a Time"
According to a University of Minnesota study, proper
teeth brushing can help prevent blood clots, heart
attacks and strokes. The study revealed that bacterial
deposits accumulated in the teeth due to lack of regular brushing can find their way into the blood stream and help form clots.
"Getting Fit. . . One Step at a Time"
According to a University of Minnesota study, proper
teeth brushing can help prevent blood clots, heart
attacks and strokes. The study revealed that bacterial
deposits accumulated in the teeth due to lack of regular brushing can find their way into the blood stream and help form clots.
Thursday, June 5, 2008
Flip flops
Did you know that studies show more leg and foot injuries and more back pain for those wearing flip flops?
Is it a good idea, then, to allow your children to wear them as they run and play? And, is it a good idea for adults to wear them?
Just wondering.
Is it a good idea, then, to allow your children to wear them as they run and play? And, is it a good idea for adults to wear them?
Just wondering.
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