Holiday Stress Busters

Oh the holidays! They can be the best of times and the worst of times. On the good side, I absolutely love spending time with family and friends whom I don’t see regularly, and I love decorating our home and spending more time in the kitchen. But with these fun activities come long lines at the mall, traffic jams, and the general stress of shopping, cooking, and cleaning. So…keep reading to learn how you can learn to reduce stress!

When we should all be spending more time close to home and hearth, we are rushing with so many holiday-related activities on top of our already busy schedules. . And then there is the food; while it is wonderful to get invited to so many parties, your sister doesn’t always have your health or your weight management struggles in mind when she serves creamed onions, stuffed sweet potatoes, and that impossible-to-resist pumpkin cheesecake! And then there is the eggnog and all those appetizers!

All of this can add up to more stress, and that stress can have a big impact on your immune system. Yes, it is true; stress can weaken the immune system. In fact, there is a whole field of science (called psychoneuroimmunology) that studies just how powerfully our mind influences our health and what these scientists are learning is that what goes on in our minds can dramatically affect our bodies.

How do you know if you are stressed?

This may sound a little strange, but many of you may be more stressed than you know.

Typical signs that you are stressed include anxiety, feeling time pressure, forgetfulness, tight muscles, changes in appetite, changes in digestion, and insomnia. But you may also be stressed if you are noticing forgetfulness, anger, low libido, or even changes in your menstrual cycle.

Chronic stress is a bit of a vicious cycle where the hormones of stress tend to create more stress later on. So the more stress you feel, the more you feel stressed. Your immune system takes a big hit when you experience these chronic stresses, but you are also at a higher risk for anxiety, depression, digestive problems, heart disease, sleep problems, and weight gain.

In order to survive this holiday season with your immune system intact, I recommend the following tips to reduce stress:

• Focus on what is important: Your family and friends are what is important during the holidays, not the perfect gift. Nothing expresses love better than love; show them you care.
• Take time for you: Don’t just fill your to-do list with errands for other people. Be a little selfish and remember to find time to relax and also try to set realistic goals on what you can get done each day.
• Find time to exercise: Yes, it is cold outside, yes it is dark outside, yes you had too much to eat last night and want to stay in bed, but getting up and doing a yoga tape or going to the gym will not only help your mood and your energy, but also quells anxiety, lifts depression, and gives your immune system the boost it needs.
• Practice mindfulness (also called thoughtfulness): Call it mediation, prayer, or just quiet time, but research supports the use of thoughtfulness as a way to reduce stress. Deep breathing is often the quickest way to send your whole body a relaxing message.
• Don’t abandon your healthy habits: You know what you should be eating. There are many temptations and you might think that a sugary treat will help your mood, but that good feeling is fleeting and then will be followed by guilt or feeling bad when your sugar rush turns into a blood sugar drop. Check out this article for healthier holiday eating tips.

Stress can have a real and powerful affect on your immune system. What we do each day can either support your immune system or hurt it. Reducing your stress takes a bit of time (to meditate, exercise, etc.) but the payoffs are great for both you and your immune system.

How will you reduce your stress this holiday season? Share your own tips in the comments section below!

Guest post by,

Jamie McManus, M.D., FAAFP

Urgent - Tell USDA to Keep Apples GMO - FREE

Time is Ticking! Tell USDA to Keep Apples GMO-free

Submit Comments by midnight, Monday, December 16 

Keep apples GMO-free  The way they are meant to be! http://farmtoconsumer.org/ Submit comments by   Monday, Dec. 16 at 11:59 p.m.

Now's the time! Tell USDA to keep apples GMO-free by midnight tonight!

I have had this conversation with my children and their friends multiple times.  Just this summer in fact, we picked apples at our friends house and the apples were absolutely delicious but they didn't look perfect like in the store.  The difference was they were fresh, grown without chemicals, radiation and wax.  Explaining those differences is one thing, but now the biotech industry is wanting to add apples to a growing list of foods to grow genetically engineered.  Their promise?  Resistant to bruising and turning brown.  But wait a minute, shouldn't we want food that has a limited shelf life?  Don't we want food in the most natural form?

Below I am sharing with you a "Call To Action" email I received this morning from Farm To Consumer Legal Defense Fund.  I hope you will respond today and share this with your family and friends and in your social media so we can stop this from being approved.  

The old saying... An Apple A Day Will Keep The Doctor Away, may not be true anymore if it is approved.

_________________________________________________________________

 The biotech industry keeps promising to solve major problems, from world hunger to malnutrition. Instead, they've given us herbicide-resistant and pesticide-producing crops, increasing Americans' exposure to toxic chemicals. 

What's the latest genetically engineered crop that's heading for your plate? 

Apples that never turn brown.

Like all genetically engineered crops, these new apples have not been proven safe for human consumption. Even worse, they use a troubling new genetic engineering technique, RNA interference.

A 2012 Cell Research study indicated that ingesting RNA material from certain plant-based foods can have unexpected effects in mammals.  

Humans should not have to serve as the guinea pigs for this technology! 



Although these GMO apples are primarily targeted to the fresh-sliced apple market, they could also find their way into juice, baby foods or applesauce at the processing level--all products frequently eaten by children and babies who are at increased risk for any adverse health effects.

Even the apple industry has opposed this genetically engineered product due to the negative impact they could have on farmers growing organic and non-GMO apples through contamination, and to the image of the apple industry as a whole. If the apple industry doesn't want GMO apples, and consumers don't want GMO apples, then who wants these apples on the market?


This product would only benefit the biotech industry and big food processing companies.

See more info and talking points.

Submit comments to USDA by Monday, December 16, 2013 at midnight.
Please share this alert with family and friends, http://bit.ly/FRN13434

What Is Diabetes?

Tom Hanks recently joined Paula Deen and Sherri Sheppard in announcing that he too has type 2 diabetes. Since November is Diabetes Awareness Month, I think it is a good time for us all to take a look at our diet and exercise routine and see if we are doing our best to avoid this all-too-common (and preventable) disease.

With 26 million children and adults diagnosed with diabetes and close to 80 million with pre-diabetes (that is almost 1/3 of all people in the United States) it is easy to think that this disease is unstoppable. But this is absolutely not true; in fact, type 2 diabetes is 100 percent preventable. Look at Sherri Sheppard; she now credits type2 diabetes with saving her life.

In her new book (How to Lose Weight and Beat Diabetes), Sherri tells how when she was diagnosed her doctor was blunt about her high blood sugar. She said, “Sherri, you love wearing those shoes, don’t you?” Sherri said, “Yes, I do.” Her doctor then said, “You won’t be wearing them with your foot cut off, because if you keep eating the way you are eating, that’s where you’re headed.” Sherri is now eating healthier, exercising, has lost a significant amount of weight, and feels better than she has in a long time.

What is diabetes? 

Diabetes can be defined as having abnormally high blood sugar because the body either does not produce enough insulin (a hormone that helps regulate blood sugar), or because the cells of the body do not respond properly to insulin (or both).

There are two types of diabetes.

Type 1 diabetes typically occurs in young people, although it can occur in later life (up to around 40 years old) and is a condition where the insulin-producing cells in the pancreas stop producing insulin. The destruction of the insulin-producing cells is thought to be an autoimmune reaction. Type 1 diabetes accounts for about 10 percent of diabetics; type I diabetics will always require insulin.

Type 2 diabetes can happen at any age, although until very recently was quite rare under the age of 40. It develops first as insulin resistance in the cells of the body—meaning that the cells have a difficult time utilizing glucose from the foods you eat. This occurs as a result of eating a high-fat, high-sugar diet and becoming overweight or obese. If untreated, blood sugar levels will continue to climb until you are diagnosed with diabetes.

One of the biggest concerns with diabetes is that it is a silent disease in its early stages. Some estimates suggest that up to 1/3 of people with diabetes are not aware that they have it.  You may be at risk for type 2 diabetes if you:

§ • Are overweight or obese

§ • Don’t exercise regularly

§ • Have high cholesterol or high blood pressure

§ • Are Latino, African American, American Indian, Alaska Native, Asian American, or Pacific Islander

§ • Have a parent or sibling with diabetes

Diabetes symptoms include fatigue, frequent urination, constant hunger, excessive thirst, blurry vision, tingling or numbness in hands and feet, and slow wound healing. Diabetics have an increased risk of heart disease, stroke, kidney failure, blindness, amputation, sexual dysfunction, and nerve problems.

Prevention is the key!

There is much you can do to prevent and even reverse diabetes. Recent research shows that an anti-diabetic diet is not only good for diabetics, but also for anyone. (So start now!) Take a look at the risk factors above and see what you have control over: exercise, diet, and your weight—make changes here.

§ • Eat smarter: Avoid all white foods (such as white bread, white rice.) Focus on a plant-based diet and include plenty of fruits and vegetables. Beans and other good proteins help support a healthy blood sugar. Avoid sugary drinks (especially soda) and all desserts other than fresh fruit. Fiber is another great way to control blood sugar, make sure to eat plenty of high fiber foods.

§ • Exercise: Exercise not only burns calories, but has been shown to improve blood sugar control. Exercise that builds muscle can also help with blood sugar control.

§ • Lose weight: Being overweight can definitely raise your risk of type-2 diabetes. As always, choose a weight-loss program that offers tons of support and helps you maintain your lean body mass.

To me, type-2 diabetes is the disease that shouldn’t be. It is the most preventable major disease we have and there is no way 1 out of every 3 of us should be setting ourselves up for heart disease, stroke, kidney disease, loss of eyesight, and amputations that this disease will potentially cause! Yes, it will take effort on your part to make the changes outlined above, but those changes have far-reaching effects on your overall health. So, make a commitment and get started today.

If you want help getting started, there are National Diabetes Prevention Programs all over the country that will help you learn how to eat more healthfully and begin a reasonable exercise routine. You can even attend a program if there is one in your area: recognized programs.

Be Well!

Preventing and Reversing Type 2 Diabetes

I think it is interesting that October 31st kicks off the holidays with sugary fanfare and then continues with over indulgences through Thanksgiving and Christmas but in the middle we have November as National Diabetes awareness month.

I have family and friends who have been diagnosed with "Type 2 Diabetes" and chances are high that you know one or more people with Diabetes as well.  In fact, did you know that 1 out of 4 people either have Diabetes or Pre-Diabetes in the U.S?  Previously called Adult Onset Diabetes, Type 2 Diabetes became the common description because of the growing number of teens and children with Type 2 Diabetes in the U.S.

Diabetes means that your body does not produce insulin or enough insulin resulting in too much glucose in your blood.  Type 1 is called Insulin Dependent Diabetes and commonly Juvenile Onset Diabetes.  It usually requires that person to receive insulin to level out what can become dangerous "glucose or sugar" levels.

Type 2 Diabetes is the most common form, about 95% of all cases.... it is completely preventable and can be reversed with diet and lifestyle changes.

Unfortunately, many people living with Diabetes are eating a Standard American Diet (SAD) which only feeds the problem (literally).  How many times have you heard someone say to a diabetic... "I made this sugar free dish"?  Unfortunately, the issue isn't just sugar alone.  It is also any food that your body turns into sugar and the more rapidly your body uses the food as sugar, the harder it is on the body and the more damaging.  I have been researching this issue for over 15 years and it still comes down to basic fundamentals most of us know but don't always follow.

Here are some tips to help prevent and reverse Type 2 Diabetes:

*  CHANGE YOUR DIET

Eliminate ALL sugar and carbs from grains.  Unfortunately 100% whole grains, organic or not, should be avoided.  This means cutting out bread, pasta, rice, cereal, anything made from flour/grain, and even potatoes and corn which are both a high carb starchy vegetable.  Carbs should come primarily from vegetables and LOTS of them.  Fruits should be limited if any, especially in the beginning, until your sugar levels are controlled.  Heart healthy and plant based protein is another important piece to a healthy diet plan.  Drink a lot of pure water and avoid "sugar free" marketing with artificial sweeteners.

*  EXERCISE

Exercise is really important and should be included in some way every day.  Some people have good intentions, set big goals and then get overwhelmed and give up.  Setting aside 1 or 2 hours a day doesn't always fit into a busy schedule and a growing number of people are recommending a different approach.  First, start by adding normal everyday activity like parking away from a building and walking...  Let someone else fight for those front row parking spaces this holiday season.  If you work in an office building, take the stairs instead of the elevator.  If you have kids or pets, go on a walk together.

Ready to step it up?  Interval or burst workouts are believed to provide a more effective workout that engages your metabolism over a longer period, lasting hours beyond your workout.  Sprinting and changing up exercises for different areas of the body can be effective.  However, working with a certified trainer can be the most effective way to push yourself beyond what you are able to accomplish alone.  I work with and recommend several trainers who I love to introduce people to and I am also a big fan of the burst workouts on the Shaklee 180 program app (getting a great workout under 20 minutes, that I can do anywhere).

Diabetes can be a gateway disease to other chronic health issues like heart disease, strokes and research is even pointing to alzheimer's.  However making simple, yet not always easy, health and lifestyle changes can be the difference.

Want to learn more and talk with others?

You are invited to attend a local event in Fishers on Tuesday, November 12th, get details and RSVP at www.Facebook.com/TKMutter

South Harbour Annual Holiday Shopping Extravaganza

THIS SATURDAY at the South Harbour Clubhouse is the 4th Annual Holiday Shopping Extravaganza, from 12-5 pm.

There will be great shopping from local artisans & vendors, food, gourmet coffee, and even mini-massages!

I would love to see familiar faces again this year and I am excited to have Keri Brown with Back to Basics Body Work, joining me again to offer chair massages.  Last year we had some really great vendors and I am looking forward to see the fun things available this year and I will be one of the first in line for my mini-massage!

PLUS, there will be a shred truck available from 1-3pm, so bring all your papers that need to be shredded, and get rid of them safely, FOR FREE!

Admission is free. All shoppers will receive one raffle ticket to win one of the many door prizes available. Bring at least one canned food item, and you will receive a second raffle ticket.

The South Harbour Clubhouse is located at 1156 South Harbour Drive, in Noblesville, IN. — at South Harbor Clubhouse, overlooking beautiful Morse Lake.

Sugar, Sugar, Sugar

Happy Halloween! Today, for many children, is the sweetest day of the year–literally!

Children, dressed up in their favorite costumes, will go trick-or-treating and return home bouncing off the walls. That is not a surprise when we look at the nutrition labels in their little (or, more likely, overflowing) bags of goodies that can be enough to make a mom— not to mention their dentist, for that matter—want to cry.

The link between sugar and kids behaving badly or just wild, has been talked about for years.  Just ask most moms and we can give you evidence (this may be one reason many schools have banned sugary  treats.  Scientific studies haven’t been concrete however, Researchers in Australia did find that adolescents eating a “Western” diet, including fast, processed, and high-sugar foods, had more ADHD than those who ate a “healthy” diet, rich in fresh fruits and vegetables, whole grains and fish.[i]

That’s enough evidence to show that kids are better off without too much sugar. Halloween is a special day but here are some nutrition facts to keep in mind on a few popular trick-or-treat items:

Kit Kat (mini)
Calories: 210
Fat: 11g
Sugars: 21g

Watermelon Jolly Rancher: (three)
Calories: 70
Total fat: 0g
Sugars: 11 g.

Snickers (mini)
Calories: 45
Total fat: 0.8g
Sugars: 4.5g

Milky Way’s chocolate bar (mini)
Calories: 190
Total Fat: 8g
Sugars: 25g

Peanut M&M’s (regular packet)
Calories: 250
Fat: 13g
Sugars: 25g

Chocolate, I admit a favorite of mine, can carry some high numbers and cutting sugar can be easier with hard candies.  Some ways to cut down sugar overload is to set aside a smaller amount of candy for the kids and then donate the rest to the soldiers who are serving overseas.  We have done that and it is a great opportunity for kids to experience giving back.
--------------------------------------------------------------------------------

[i]Howard AL, Robinson M, Smith GJ, Ambrosini GL, Piek JP, Oddy WH. ADHD is associated with a “Western” dietary pattern in adolescents. J Atten Disord. 2011 Jul;15(5):403-11. Epub 2010 Jul 14.

Health Talk "Avoiding Colds and Flu This Winter"

The Cold and Flu Season is back again and runs primarily from November through April. CDC statistics reveal that the highest incidences of flu occur between January and March, so this is a good time to review the benefits of a natural prevention and treatment program. A good place to start is by reviewing the efficacy of the flu vaccine ...

Please join me tonight, Tuesday 10-29-13 at 8:45 PM Eastern / 7:45 Central time for a discussion about  "Avoiding Colds and Flu This Winter".  The guest speaker is Frank Painter, D.C.

The dial-in number is: 

(212) 990-8000    pin  6262#

If you miss tonight's call, send me a message and I can give you the replay information.

Frank M. Painter, D.C.

Dr. Painter is a respected Chiropractor, dedicated to his patients and to continued research for optimal health.  He has been a volunteer webmaster for the LINKS section of Chiro.Org since 1996, the world's largest, and most-visited non-commercial chiropractic website.   He now maintains several other sections about Nutrition,   Chiropractic Research,   Pediatrics,   Alternative Medicine,  Case Studies,   Clinical Documentation,   Radiology,   and Acupuncture. 

Lunch or After School Snack Ideas with a Halloween Twist

Here are some fun, yet healthy, lunch or after school snack ideas with a little twist for Fall and Halloween.  Have some ideas of your own... post them in the comments.

Eye Balls on a Log...

swap traditional peanut butter and raisins for cream cheese and sliced olives or jalapenos.






Sliced Strawberries and Cream Cheese becomes....

Red Monster Sandwich










Sliced Banana with coconut on a graham cracker with Nutella can become...

Monster Eyes over chocolate on a graham cracker.

Healthy Recipe: Kale Salad with Avocado and Pine Nuts

Kale is one of those green vegetables that you might not turn to initially but it is action packed nutritionally.  Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin.  Packed with healthy vitamins and minerals, this sweet salad offers fresh flavor and major nutrition. These delicious, natural superfoods can not only help improve your whole body health, but they can create a wonderfully satisfying salad as well.

This light, clean dish makes a perfect complement to a warm home cooked dinner. Serve with a grilled protein and roasted red potatoes for a warm, nourishing dinner for you and your family.

You’ll need
1 bunch washed kale
1 large avocado
1 medium mango
1/3 cup pine nuts
2 Tbsp olive oil
2 tsp lemon juice
Salt and black pepper to taste

In a small, ungreased pan, toast pine nuts over medium heat. Toss lightly until golden brown. Rip washed kale into bite sized pieces (or chop into fine shreds for a slaw texture depending on preference). Slice mango and avocado into small, broad pieces to highlight color. Combine all ingredients in a large mixing bowl. Toss, cover and refrigerate for at least 30 minutes to allow time for flavors to blend.

Harley Pasternak Recommends Lunges for Killer Legs

Forward Lunge, Reverse Lunge, Lateral Lunge, and Skater Lunge... 

Did you know there are multiple lunges that target different areas of your body?  According to "A-list" celebrity trainer Harley Pasternak, lunges are great for killer legs.  In a recent article in People, Harley explained that some people with knee issues have difficulty with forward lunges but can do reverse lunges without any problem.  He recommends lateral lunges for inner thighs and hips and says skater lunges will make your glutes hurt for days... (remember hearing "no pain, no gain")!

Harley said if he had to pick one lower body exercise that lunges would be his #1 favorite pick because they are simple and versatile.  "When done properly, a good lunge hits the front of your thighs, butt and hamstrings with amazing balance."

So, my challenge to myself and you this week is to add some lunges to our program this week and if you don't have a workout program... try some walking lunges and build from there.

You can read Harley's full article here, including several short "how to" videos by Harley himself.

Harley Pasternak, best selling fitness & diet author, has trained some of the hottest "A-list" celebrities, including Halle Berry, Lady Gaga, Megan Fox, Kanye West, Bono and Alicia Keys.  Harley has recently partnered with Shaklee in promoting Shaklee 180 as a way to smart way to achieve weight loss goals and maintain them.

Simple Composting

As I mentioned, my family likes juicing fresh fruit and veggies (well I sneak in more veggies than they know), as a healthy treat.  As the last couple days have gone from 90's to 70's, we only have a month or two of local produce before winter starts to set in.

We pulled out our juicer for a fun treat and I thought I would share a quick and simple composting idea for the leftover pulp.  As you can see in the picture, I simply dug a hole (deep enough so that local animals don't dig it up), put in the fruit and vegetable pulp and then covered it up.   Banana peels, lemon/lime/orange peels, apple cores, watermelon/cantaloupe rinds, and other vegetable scraps can also be composted this way, enriching your flower and garden beds.

It is a great way to reduce scraps from your garbage and provide "free" compost infused with nutrients.

A couple other options for the left over pulp is to save it for protein smoothies, add it into muffins or breads and if you make a veggie juice, use the pulp in vegetable soup (you can refrigerate and even freeze the pulp to use later).

Guest Post at Bridal Connection Hamilton County

Please visit www.BridalConnection-HC.com to read my Guest Post.... or click here:  Dieting Can Be Tough.  Dieting While Prepping for Your Wedding is even Tougher... Plus Stressful!

Also, if you know someone getting married now or in the future, please invite them to our first Bridal Event this coming Thursday evening.  We have a fun event planned including food, free massages and door prizes!! 

Late-Summer Brides Night Out

I am excited to announce Bridal Connections of Hamilton County, a trusted network collection of experts and services in Hamilton County dedicated to helping Brides and Grooms prepare for and create the Wedding of their dreams.  

Bridal Connections - HC will be holding an informal Late-Summer Brides Night Out event on Thursday, September 5, 2013 from 6-8 pm at the Fishers Delaware Township Community Center.  We will have free admission and door prizes.

We will have light refreshments catered by Christine Pruett with The Corner Cook
Professional Make-up Solutions by Michelle Quinn
Travel and WeddingMoon sneak peeks by Christopher Lingren
Fitness Training Motivation by Kasey Rundle
Your Dream Home solutions by Jill Hutchinson
Healthy Lifestyle and Diet Solutions by Tammy Mutter
Bridal Photographer
Local DJ
Complimentary Massage

Please share our event and invite your friends.  Tickets available at www.BridalConnections-HC.com

Natural or Artificial

Natural vs. Artificial.  So simple even a child knows the answer.

5 Reasons Eating Healthy is Easier in the Summer

Summer months in the Midwest offer some of the best fresh produce!  I grew up in Michigan and some of my favorite memories include going into our garden and picking fresh green beans to eat, and my absolute favorite... ripe red raspberries that pop in your mouth.  Unfortunately I live in a neighborhood and not on 5 acres anymore so my summer bounty comes from a food coop and the local farmer markets.

I thought it would be fun to run through what I think are the top 5 reasons eating healthy is easier in the summer.... especially for those of us in the Midwest.



#1 - Fresh Food is Available Locally

There are lots of options for fresh produce in the summer... from growing your own garden to farmer markets and local CSA's (Community Supported Agriculture).  CSA's have become popular as a way for local farmers to sell shares of their crops which is a win/win for both the community and the farmer.  You can search www.localharvest.org for markets and CSA's throughout the U.S.

#2 - Produce is More Affordable

The number one way to save money on fruit and veggies is to grow your own and starting plants from seeds saves even more $!  However, many farmers pass along savings to CSA's and local Food Coop groups.  My Food Coop offers only organic produce, grass fed beef and dairy, free range chickens and we save about 30% off grocery store prices.  However, supporting local small farmers is very important and is another advantage over produce that is shipped in from other states and countries.  It results in better nutrition and support of local economies.

#3 - Spice It Up with Herbs and Spices

Growing herbs and spices in your garden, flower pots or getting fresh herbs from farmer markets are an awesome way to add spice to your favorite dishes.  Fresh basil and oregano are perfect in pasta and basil with tomato and olive oil is one of my favorite salads!  Plus, herbs are also a fun way to get in some "greens" into your diet.

#4 - Quick and easy..... Simple meals just what our bodies need when it is hot.  Unlike cool months when soups, casseroles and crock pot meals are the norm.  I often set out fresh fruit and veggies to snack on for my family and it is not surprising that it doesn't take long to see the bottom of the bowl.  Another yummy option is grilling veggies which brings out the natural sugars and is a great way to introduce picky eaters to the sweetness you might not get eating them raw.

#5 - Get Outside... Summer picnics, cookouts with friends and more help you and your family connect with the outdoors.  Getting fresh air and running in the grass bare foot is not only fun but also good for you.  Find a local "pick your own" farm and pick berries, apples or other fun local treats and make fun memories you will remember for years to come.

Juicing For Fun

One of our favorite drinks is fresh juice and summer time is the best time of the year to enjoy it.  We have so many fruits and veggies to pick from that there are endless combinations.  

One of my secrets is slipping in veggies into fruit juice for my kids.  They never even know I added carrots, cucumber or sweet peppers when it is combined with sweet fruits.  Juicing is recommended as a great way to get large amounts of nutrients quickly and is promoted in many natural circles for the ability to help the body heal itself. The good news is it is also a healthy fun activity to do with our kids.

The combination in the picture was a huge hit with dinner and no one even knew I added a few things of my own...

Secret Juice Recipe:

watermelon
apples
carrots
slice of raw ginger

Other Family Favorite:

cucumber
apples
grapes
blueberries or other berries

Berry Picking Bounty

One of our favorite summer activities is berry picking.  Part of the fun is that we also love to eat as much or more than we pick.  This was our bounty after a fun afternoon in our own backyard.  We made berry cobbler and home made shortcake with berries ...  very yummy.




But more than how good berries taste is the nutrition power punch you get from them.  A study earlier this year showed that eating 3 or more servings of berries each week may reduce women's heart attack risk.

What makes berries so great?  Berries are high in antioxidants and polyphenols which help fight chronic disease and cancer.  Berries are also a good source of flavonoids and are naturally found in other red and blue colored fruits and vegetables like cherries, grapes, eggplant and plums.

So, whether you are growing your own or getting produce from local farmer markets this season, stash away some extra in the freezer so you can enjoy long after the growing season ends.

Sugar, Sugar, Sugar - The Great American Addiction

Here's a pretty remarkable video of Pulitzer Prize winning NY Times Reporter, Michael Moss, author of Salt Sugar Fat describing how the US food industry, not just the junk food industry, has addicted our population to salt, sugar and fat. Well worth watching.  If the video won't play, you can type the link into your browser...  http://www.youtube.com/watch?v=I3fiYKnYECQ

Want to hear more about sugar:  listen in tonight to a weekly Health Talk call and tonight's topic is, you got it, on sugar.

"Sugar, Sugar, Sugar" - The Great American Addiction.  Tuesday, June 4 at 8:45 pm, call in number 212-990-8000 pin 6262#

Learn how to determine how much sugar is in the food you are eating and why we need to reduce our sugar consumption.  You'll learn about the damage excess sugar consumption does to your brain, immune system and digestive tract.

Missed the call... no problem, all Health Talk calls are archived at www.shakword.com, username and password are both Shaklee.  Weekly calls are available for a couple weeks and roll off as new calls are added.

Bike To Work Day

Today is Indy Bike To Work Day 2013 and if you are out driving today, pay special attention for more bike riders out on the road than usual.  Noblesville is organizing their own Bike To Work Day, sponsored by Commuter Connect and Riverview Hospital.  

I love the idea of promoting biking and providing more bike friendly roads.  However, we also have to become a bike friendly community and be aware of riders in areas without trails.  My husband used to ride occasionally rides his bike to work from the North side of Noblesville to 96th street.  He loves the exercise and saving money on gas is a nice bonus.  However, a couple years ago there was someone he knew who was biking to work and was hit by a car on the 96 street bridge over 69, the same bridge he crosses as well.  So, I just want to remind us all to be aware on the roads and be safe as we share them.

Here are some tips from the Sustain Noblesville Committee that will help us enjoy biking to work or for fun:

• Have your bike checked over by your local bike shop.
• Always wear a helmet to protect your head in the event of a crash.
• Ride in the right-most lane that goes in the direction that you are traveling.
• Obey all stop signs, traffic lights, and lane markings.
• Look before you change lanes or signal a turn, indicate your intention, and then act.
• Be visible and predictable at all times, wear bright clothing, and signal turns.

Click here for a link of fun things happening downtown Indy today if you are "biking" in the area.  Or just fyi in case you want to plan ahead for next year.

Although I am not biking to work today.... I am looking forward to getting my bike out and going for a fun ride this weekend.

Natural Solutions to Allergies and Asthma

In my last post "Understanding Allergies", I talked about how allergies are the result of a dysfunctional immune system, outlined stats on the growing number of allergy sufferers and the cost of allergies.

Allergies can be caused and/or triggered by: 

*Alcohol, sugar and simple carbohydrates

*Toxins… e.g. chemicals, cleaning products, second-hand smoke

*Stress (Cortisol also can damage every organ system in the body, leading to depressed immune function.)

*Lack of nutrients

I believe when we understand what’s happening during allergy attacks, treating them naturally seems like common sense. 

What Are Some Natural Solutions to Allergies?

·       Rebuild Immune System…

Eat Allergy-Fighting Foods. A German study, published in the journal Allergy, found that participants who ate foods rich in omega-3 fatty acids were less likely to suffer allergy symptoms than those who didn’t regularly eat these foods. Omega-3s help fight inflammation and can be found in cold-water fish, walnuts and flaxseed oil, as well as grass-fed meat and eggs.

To help keep airways clear when pollen counts are high, add a dash of horseradish, chili peppers or hot mustard to your food — all act as natural, temporary decongestants. It’s also a good idea to avoid foods that you’re slightly allergic to until the air clears.

·         Avoid mucous producing foods

o   Sugar (and sugary soft drinks)

o   Wheat and baked goods

o   Dairy

·         Work towards eating 6 to 9 vegetables a day

Adding supplements can be a smart to boost your immune system 

·        Vitamin C – Natural anti-histamine.  Safe to help symptoms until you build up your immune system.

·       Nutriferon (Immunity Booster) - Because allergies are an immune response, building up our immune system is smart and I recommend Nutriferon, an exclusive Immune Booster developed by Dr. Yasuhiko Kojima, the world-renowned immunologist who discovered interferon in 1954, he dedicated 40 years of research to finding natural compounds that would provide a boost to interferon production. This patented botanical blend is found in Nutriferon and is the only immunity supplement in the U.S. created by the discoverer of interferon.

Restore Digestive Health & Eliminate Candida Yeast

• Probiotic to restore balance in digestive health
• Alfalfa – natural decongestant

Remove Toxins and chemicals

Chemicals can trigger allergy/asthma attacks and as you know, I am a big proponent of removing chemicals from our homes.  Here are a few things to consider ...

• Switch out all traditional brand chemical cleaners to safe non-toxic cleaning options or make your own.
• Laundry products are a key area often missed.  Just because the label says fragrance free doesn't mean it is chemical free and won't affect you (many time it is long term exposure we don't consider).  If we think about it... our cloths lay against our skin all day and our sheets, all night.  Most products remain lodged in the fabrics and are often an irritant.
• Consider any added fragrances in products.  Fragrances are considered a trade secret so companies do not have to disclose the ingredients which are often synthetic chemicals.  According to an article by the Campaign For Safe Cosmetics, 1 in every 50 people become sensitive to fragrances and can remain so for the rest of their life.  They also confirm that fragrances often trigger allergy and asthma attacks.  ie. think about your perfume the next time you put it on.
• In a recent post Celebrate Earth Day By Learning About Your Home Environment, a friend of mine, Brian Schutt, shared some interesting statistics on the impact of chemicals in our homes.  Brian also recommends adding an air purifier onto your furnace... a safe and smart solution for everyone but especially anyone suffering from allergies and asthma.

Essential oils 

My friend Pam Howard has shared some allergy tips on her website today also at BeHealthyBeHappyWellness.  I hope you will take a look at her suggestions and especially about the essential oils which can help with allergy symptoms and can also be a great natural alternative to add fragrance in our homes.  One of my favorite essential oils is lavender and the added bonus is that it relieves allergy symptoms!  But I also learned that Peppermint isn't just for the holidays... it is great for sinus headaches and very refreshing. 

Understanding Allergies

Allergy Anonymous.... = AA

*You hoard Kleenex in your pockets, your purse, your briefcase, your desk drawers, your car, under your pillow...

*Your friends tease that your eyes are so swollen and red that you look like you just came out of a chick flick.

*You are sneezing, eyes watering and everyone around you is using hand sanitizer ... you keep telling them it is just allergies, they keep using hand sanitizer.

The trees and flowers are budding but your eyes itch and your nose feels like it is going to fall off every time you step outside.  You wish you could enjoy Spring but instead you wish it away.

Any of these sound familiar?  Chances are good that you or someone close to you experience some degree of allergy symptoms.  Let's take a look at allergies today....

Understanding Allergies and the Cost of Allergies

An allergy is an over-reaction of the human immune system to a foreign protein substance (allergen).

60 million people have asthma and allergies (1 out of 4) and incidence is increasing.

Is the most frequently reported chronic condition in children, limiting activities for more than 40% of kids.

*8 million kids have respiratory allergies

*7 million have non-respiratory allergies

*400 Americans die each year due to drug allergies from penicillin (200 from food allergies)

Annual Cost of allergies – $7 Billion

*Nearly $6 Billion in medications

*Major cause of job absenteeism

            *4 million lost work days/year

            *Resulting in cost of $700 million in lost productivity

Asthma

*20 million Americans suffer from asthma

*Asthma in children has quadrupled over the last 30 years

*1 out of 13 children in U.S. has asthma

What Can You Do???

If you are one of the many people who suffer from allergies and want to learn how to combat allergies naturally without medications and their side affects, come Tuesday night to learn more...

What:  Shaklee event focusing on Natural Solutions for Allergies

Where: Delaware Township Bldg, 9090 E. 131st Street, Fishers, IN  46038

When:  Tuesday, 5/14/13 ...  7 pm - 8 pm   

RSVP:  https://www.facebook.com/events/455567617860663/455567621193996/?notif_t=like

We will discuss natural ways to combat allergies, increase your immune system to reverse allergies and Pam Howard is sharing samples of essential oils that have shown success alleviating symptoms.

Happy Mother's Day!

Happy Mother's Day!

Mother’s Day offers each of us an opportunity to celebrate and show our appreciation for the mothers in our lives. Mothers help raise us, raise our loved ones and shape the people we become as adults. They give us life, lessons and love like no one else can.

Expressing your love and appreciation for the moms close to you means letting them know that you want them to be happy, healthy and just as beautiful as ever. 

Mom's often give more to everyone else in their lives and don't take enough time for themselves.  Mother's Day is just one day we set aside to recognize how much we appreciate the Mothers in our lives.  As a Mom, it is important to prioritize our health and adopting healthy living is an excellent way to assure that we will have plenty of mommying left to do. 

This Mother’s Day, let the mothers closest to you know how special they are...  Moms, Grandmothers, Aunts, Sisters and Friends. They’ll be glad you did.