Thursday, October 30, 2008

Sugar More Addictive Than Cocaine!

Sugar Found to be More Addictive than Cocaine Posted Aug 27th 2007 by Marisa McClellan
We've known for years that sugar isn't good for us. It promotes tooth decay, provides quick highs and lows and offers nothing but empty, nutritionless calories that pack on the pounds. However, it appears that it is even worse than we previously thought. Researchers recently determined that refined sugar is actually more addictive than cocaine. In a recent study rats were given a choice between sugar water and cocaine, and 94% them chose sugar. Even the rats that had previously been addicted to cocaine switched to the sugar once it was a choice. No wonder it's so hard to give up that 3pm pack of M&M's, it's more addictive than illegal drugs.

So why would we give children lots of it for Halloween. I am passionate about reducing sugar and artificial sugar consumption in this world…will you join me?

Exercise Benefits!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Exercise has numerous benefits. One benefit is that as you exercise your body releases natural opiates, called endorphins, which block pain receptors and give you a feeling of euphoria.

Wednesday, October 29, 2008

Sometimes "Dark" is Good!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

It is important to sleep in a dark room. Your biological clock is controlled by light and dark signals. If your sleep is disrupted by light, then your melatonin levels will decrease and you will not wake up well rested.

Friday, October 24, 2008

What Are You Craving?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you are having a craving for an unhealthy food, first do 10 pushups or jumping jacks and then decide if you still want that food. Often when you do something physical you can interrupt that craving pattern.

Monday, October 20, 2008

Let's Move!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A great way to motivate yourself to exercise first thing in the morning is to lay out your exercise clothes and prepare a water bottle the night before. When you wake up in the morning you will see your exercise clothes and be inspired to get moving.

Sunday, October 19, 2008

When to Exercise?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A study by the Southwestern Health Institute in Phoenix discovered that three out of 4 people who exercised in the morning were still exercising a year later. However, only half of those who waited until midday to exercise were still continuing their exercise habit a year later.

Saturday, October 18, 2008

Don't hide from the sun early in the morning!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to a 3 year study at Harvard University, exposure to bright sunlight first thing will have a positive impact on the retina that leads to better focus and energy production in the brain. For many people, bright sunlight in the morning will improve their mood and increase their alertness.

This tip might be a little difficult in the rainy Northwest! But, it's valuable to know. Perhaps getting a lamp that is close to sunlight would help.

Friday, October 17, 2008

More Water Benefits!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Staying well hydrated offers many health benefits.
You are more likely to have smoother skin, regular bowel movements, have increased resistance to infections because of the moisturizing effect on the mucous lining of the respiratory tract and lower the risk of kidney stones and urinary tract infections.

Thursday, October 16, 2008

Water, or Lack of it, Affects Your Brain!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A deficiency of water can alter the concentration of electrolytes such as sodium, potassium, and chloride, water has a profound effect on brain function and energy level" Vernon Mark, M.D. at Massachusetts General Hospital in Boston

Wednesday, October 15, 2008

Sweet Potatoes? YUM!

The following is a portion of an article I found in the paper today. Great info on the benefits of the sweet potato!

Last updated: October 15th, 2008 02:36 AM (PDT)

A sweet potato is not related to the potato. Nor is it related to a yam. It is its own, delicious thing and deserves admiration beyond the Thanksgiving meal.

After Columbus brought back sweet potatoes, which were called batatas by the Taino Indians in the Caribbean, the name morphed into patatas and then potatoes, writes Elizabeth Schneider in “Vegetables from Amaranth to Zucchini.”

For almost 50 years, sweets were the only “potatoes” in Europe, Schneider writes, because regular potatoes took much longer to be accepted. More than 90 percent of all sweets are now grown in Asia, many of them more starchy, light-colored versions of the tuber.

The rich flavor of the sweet potato needs little tweaking and certainly does not need garnishing with marshmallows.

Try them steamed, sliced and sprinkled with herbs and a touch of butter. Or roast them, split open and top with a teaspoon of sour cream or yogurt mixed with horseradish to taste. Other compatible flavors, suggested by Karen Page and Andrew Dornenburg in “The Flavor Bible,” include bacon, apples, onions, chilies, lemon and cilantro.

However you cook them, you are getting good amounts of vitamins A, B6 and E and very little fat. A serving of sweet potatoes is said to contain more fiber than a similar serving of oatmeal, and nutritionists consider sweet potatoes one of best nutrient-dense foods.

Dehydration Effects

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to Dr. Michael Colgan if you dehydrate a muscle by only 3%, you will lose 10% contractile strength and 8% of your speed. Staying hydrated is very important to both lifelong health and top physical performance.

Tuesday, October 14, 2008

Just One Little Nut?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

One Brazil nut contains 120 mcg of selenium, which is twice the recommended daily allowance.
Selenium is a powerful antioxidant that helps fight free radicals that may damage your eyes.
This powerful trace mineral may help prevent macular degeneration and cataracts.

Monday, October 13, 2008

You Are Your Child's Model!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Children learn best by example instead of lecturing to them about healthy eating. As parents improve their diet and focus on physical activity, it will be easier to influence their children to live a healthier lifestyle.

Sunday, October 12, 2008

Why Are We Overweight?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Some causes of people becoming overweight at a more rapid pace than ever before are: eating out more frequently, too much snacking on high calorie and low nutrient snacks, little or no physical activity, fewer home-cooked meals and increased time in front of the TV and computer.

Saturday, October 11, 2008

It's Never Too Early to Begin!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

In North America 33% of children are overweight.
This is putting children at an increased risk for cancer, heart disease, diabetes and hypertension.

It is never too early to teach your children how to eat a nutritious, well-balanced diet.

Along with that, be sure that your children are doing plenty of cross lateal activity (like walking or running) to help build the dendrites in their brains.

Friday, October 10, 2008

What's the Trick to a More Shapely Body?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Proper nutrition is one of the key components to
creating a more shapely body. The foods you put
in your body will account for up to 80% of your physique.

Thursday, October 9, 2008

Good News!

The book that has my chapter on children's nutrition is ready to be sent to you!

Just go to my website: and

click on the eshop tab to order it. I will send it to you as soon as I get the order.

Helping Kids to Get Involved With Their Health

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Growing your own vegetable garden is a fun activity for the whole family. To improve the health of your plants, add organic compost to your soil. Organic compost will add nutrients, improve drainage and boost your plants' immune systems.

Children who help with the gardening are also more likely to EAT those veggies!

And, gardening is good exercise!

Wednesday, October 8, 2008

Delicious & Healthier Than A Candy Bar!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A simple nutritious snack is to take one medjool date, slice it open and insert one pecan. Enjoy a few of these little treats instead of your afternoon candy bar.

Tuesday, October 7, 2008

Foods that make you younger?

It's that time of year when the leaves turn orange and the offerings on your dinner plate can turn even more vibrant, too. And that's a good thing, because yellow-orange veggies -- including carrots, sweet potatoes and winter squash -- are great tasting and chockfull of carotenoids.

Why care about carotenoids? These good-for-you nutrients fight the DNA damage that can make your body old (or sick) before its time.

(quote from Seattle Times "You docs" column on 10-7-08)

My favorite dinner in the fall is baked acorn squash with just a bit of butter and salt and pepper. Delish!

Monday, October 6, 2008

Oat Bran.....YUM!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Oat bran and whole grain oats have been proven to lower cholesterol and stabilize blood sugar. Oats may also protect against heart disease and cancer.

Sunday, October 5, 2008

No time to exercise?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Exercise is a key to a healthy lifestyle. If you find it difficult to schedule dedicated time each day to exercise, find creative ways daily to incorporate it into your lifestyle.

Some ideas are:
actively play with your children,
break up an exercise routine into 10-minute segments throughout your day and
get up and move every hour while at work.

Other ideas are:
Never sit still while you talk on the phone. Get a cordless or a cell phone and walk, walk, walk while you talk, talk, talk.

Arrange your work station so you stand instead of sit at it. this not only uses more calories, it is better for your back. Be sure to set the keyboard so that your arms are not reaching up or down but are straight out from your elbows. This lessons carpal tunnel damage.

Saturday, October 4, 2008

Baby Carrots a Carcinogen?

The following is information from a farmer who grows and packages
carrots for IGA, METRO, LOBLAWS, etc. The small cocktail (baby)
carrots you buy in small plastic bags are made using the larger crooked or deformed carrots which are put through a machine which cuts and shapes them into cocktail carrots. Most people probably know this already.

What you may not know and should know is the following: once the
carrots are cut and shaped into cocktail carrots they are dipped in a solution of water and chlorine in order to preserve them (this is the same chlorine used in your pool) since they do not have their skin or natural protective covering, they give them a higher dose of chlorine. You will notice that once you keep these carrots in your refrigerator for a few days, a white covering will form on the carrots, this is the chlorine which resurfaces. At what cost do we put our health at risk to have esthetically pleasing vegetables which are practically plastic?

Chlorine is a very well known carcinogen (a cancer causing agent).

We do hope that this information can be passed on to as many people as possible in the hopes of informing them of where these carrots come from and how they are processed.

Wednesday, October 1, 2008

Simple Shopping Tip!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you are interested in healthy eating, avoid shopping in the center aisles and end caps of grocery stores. The healthy choices are on the perimeter of the store.