June Food Focus: Fruit

Happy June! Summer is here and so is the wide assortment of yummy fruit!!

Healthy Snacking

There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!  

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:

  • Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.
  • Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

You can also try “upgrading”:

  • If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.
  • If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
  • Instead of a cup of coffee, upgrade to green tea.

Instead of ice cream, upgrade to applesauce with cinnamon.

Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.

Food Focus: Fruit                                                                                                 

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature’s sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:

Apricots: Apricots are a good source of soluble fiber, which feeds healthy gut bacteria and boost gut health. Strengthen bones. Improve heart health. Boosts metabolism. Has anti-inflammatory properties. May boost skin health. Dried apricot may help people with low iron levels.

Bananas: Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria. Are rich in potassium (which may help fight against hypertension).

Cherries: Cherries are a great source of  antioxidants and anti-inflammatory. These cellular body guards slow down aging and may ward off chronic diseases. Cherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health. Slightly warming in nature.

Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.

Papayas: Are loaded with nutrients. Papayas have high antioxidant effects, contain carotenoids and contains a digestive enzyme called papain, which can break down the tough protein chains found in muscle meat. Papayas can help tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.

Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

Plums and prunes: Are rich in nutrients. They contain over 15 different vitamins and minerals, in addition to fiber and antioxidants. Prunes and prune juice are well known for their ability to relieve constipation. Prunes may be beneficial for improving bone health. Plums and prunes are anti-inflammatory. Plums and prunes contain anthocyanins, a specific type of polyphenol, appear to be the most active antioxidants found in plums and prunes. They may have powerful health effects, including reducing the risk of heart disease and cancer.

Recipe of the Month: Fruit Nut Smoothie

Prep time: 5 minutes

Yield: 2 servings

Ingredients:

1 cup coconut milk

1 banana

1 cup berries

1 cup kale or spinach

1/2 cup almonds or cashews

2-4 ice cubes

Directions:

1.   Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Forward to your friends, family or to anyone who may benefit from this post.

Sources:

Effect of dietary fiber on constipation: A meta analysis (nih.gov)

Free Radicals, Antioxidants in Disease and Health (nih.gov)

Plums, dried (prunes), uncooked Nutrition Facts & Calories (self.com)

Health benefits of dietary fiber – PubMed (nih.gov)

Diets for Constipation (nih.gov)

A Systematic Review on the Health Effects of Plums (Prunus domestica and Prunus salicina) – PubMed (nih.gov)

Antioxidant capacities, phenolic compounds, carotenoids, and vitamin C contents of nectarine, peach, and plum cultivars from California – PubMed (nih.gov)

Evidence for anti-inflammatory and antioxidative properties of dried plum polyphenols in macrophage RAW 264.7 cells – PubMed (nih.gov)

Flavonoid Intake and Bone Health (nih.gov)

Contribution of individual polyphenolics to total antioxidant capacity of plums – PubMed (nih.gov)

Carotenoids are more bioavailable from papaya than from tomato and carrot in humans: a randomised cross-over study – PubMed (nih.gov)

Relationship between aging and susceptibility of erythrocytes to oxidative damage: in view of nutraceutical interventions – PubMed (nih.gov)

Anti-Inflammatory and Skin Barrier Repair Effects of Topical Application of Some Plant Oils (nih.gov)

Bitter apricot essential oil induces apoptosis of human HaCaT keratinocytes – PubMed (nih.gov)

The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer – PubMed (nih.gov)

A Review of the Health Benefits of Cherries (nih.gov)

7 Ways to Make Alkaline Diet Benefit You

The premise of an alkaline diet is that the nutrients found in supplements, alkalizing foods, and water can  bring the body back to balance. These vitamins, minerals, and herbs infuse the body with new energy, vitality, and better health.

Alkaline foods and water must be consumed in order to provide nutrients the body needs to neutralize acids and toxins in the blood, lymph, tissues, and cells.

When pH balance inside the body is ‘out of balance’  the body tries to correct that sensitive pH balance. That process shows up as uncomfortable symptoms,  including colds, flues, allergies, diseases, viruses, and bacteria.

When the pH level in our body is unbalanced, almost any area of the body can be affected. For example when the nervous system is affected as the result of unbalanced pH balance it shows up in the form of the depression. When the cardiovascular system is affected we could have heart disease or experience other heart-related problems, including thickening and hardening of the arteries, coronary heart disease, pain or discomfort in the chest, stroke, high blood pressure, and heart failure. When muscles are affected we often feel fatigue and lack of energy. When skin is affected by improper pH balance we age quicker than normal.

When the body’s pH level is in balance, the body reaches ideal weight and corrects negative health challenges naturally.

Transition to a more alkaline healthy diet requires a shift in attitude towards food. The important point to remember is that small changes go a long way. Add more alkaline foods to your diet gradually.

7 Sure-fire ways to make alkaline diet benefit you:

1) Reduce the consumption of sugar and products made from sugar, including soda, pies, ice cream, jello, jams & jellies, artificial juices, puddings, doughnuts, corn syrups, chewing gum, sweetened drinks, cookies, breakfast cereals, liqueurs, mixed drinks.

2) Avoid processed foods and condiments including ketchup, salad dressings, pickles, luncheon meats, canned fruits, breads, relish, cheese dips, peanut butter, prepared seafood, frozen vegetables, crackers, canned soups, hot dogs, sausages, sweetened yogurt.

3) Avoid cooking and heating foods and drinks in the microwave.

4) Avoid dairy, meats, fried foods and fast foods.

5) Increase your consumption of raw vegetables and raw fresh fruits (without sugar). You should include raw vegetables in every meal. If your breakfast is so small that you only eat toast or cereal, stop eating toast and take fresh fruits or vegetable juices instead. If your lunches usually consist of sandwiches  try to substitute it with a raw salad or a vegetable juice. Have a large salad before you eat a heavy entree at dinner. This way, you will be sure to eat all of the salad instead of finding yourself too full to finish it.

6) Grains form the base of a balanced diet and are important in maintaining the alkaline balance in the body. Grains are a great source of vitamins, minerals, and essential nutrients, including folic acid, fiber, carbohydrates antioxidants and phytoestrogens. The Department of Food and Science and Nutrition at University of MInnesota determined that consumption of whole grains reduces the risk of chronic diseases including cancer and cardiovascular disease. By eating grains you can eat less but feel full. Grains should comprise about 20% of your diet.

7) Don’t forget to hydrate. Drink at least half of your body weight in ounces of good quality water each day. Add liquid minerals to increase the quality of water.

If you follow these easy 7 steps it will allow you to create the proper alkaline balance within your body.

Creating the proper alkaline balance within your body will bring you increased quality of life. You’ll start seeing immediate improvements in your health. Your energy will increase, your concentration will be stronger. You’ll build strength, stamina, and resistance to diseases. Your entire body will function more efficiently just like it was meant to do.

Namaste,

Shaline

#nutrition #alkalinediet #healthcoaching

10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family’s Diet

We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.

This image has an empty alt attribute; its file name is veggie-smoothie.jpg

1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work. To make it even more appealing for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.

2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal.

3. Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.

4. Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.

5. Let them drink their fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.

6. Try this for dessert. Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.

7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack).

8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.

9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.

10. Start “My Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they lose a turn and Mom gets to pick.

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.

Here is another tip:

Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.

Namaste,

Shaline

#nutrition #wholefoods #healthcoaching

Recipe of the Week: Parsnip Cream Soup

Parsnips are a food that many people shy away from because they don’t know what the heck to do with them. Parsnips are a staple for many fine-dining chefs because they’re naturally creamy and luxurious. As humble of a vegetable as they might appear, parsnips are quite versatile and dynamic.

A great way to enjoy parsnips is in this super simple creamy parsnip soup. It really hits the spot on a Spring day and it can be enjoyed cold in the summer.

Give parsnips a chance and you might just end up with a new favorite root vegetable like me!

If you’re looking to lose weight and improve your gut health it’s all about making small changes. Swapping out starchy grains and potatoes for low glycemic parsnips is just one of the things that can get you closer to your goal.

 

Ingredients

Serves 4

1 tablespoon coconut oil

2 large celery ribs, chopped

1 small onion, chopped

4 large parsnips, peeled and chopped

2 teaspoons poultry seasoning

2 cups broth (chicken or vegetable) or water

sea salt and black pepper to taste

½ cup dairy-free milk of your choice

 

Directions

Place a large pot on a medium flame and add coconut oil. When the oil is hot, add the celery and onion. Sauté for about 2 to 3 minutes. Add parsnips, poultry seasoning, and broth (or water) along with sea salt and black pepper. Allow the mixture to come to a boil. Then lower the flame and simmer for 20 minutes. When the parsnips are tender, remove from heat.

You can use an immersion blender to make the soup smooth or blend it in batches using a high speed blender. When the soup is blended, add it back to the pot and add the dairy-free milk. Reheat the soup. Taste and adjust the seasoning as needed.

Want even more nourishing healthy recipes to help you lose weight, improve your digestion and increase your energy?

Check out my new program, 14 Day Clean Eating Program, details here

 

Or join me on my Facebook page  where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

 

To your wellness,

Shaline

It’s here! My New eBook: 5 Habits to a Healthy Life including recipes!

ebook cover 1

My new ebook is here! It”s a five-day guide to beginning a healthy lifestyle. This guide shows you how to add whole foods into your lifestyle without giving up what you currently eat. It includes a 21-Day Food and Gratitude journal so you can track how you feel after you eat each meal and to write what you are grateful for each day. This ebook also has chapters that highlight inflammation/anti-inflammatory foods, hemochromatosis (an iron disorder), the acid/alkaline connection, self love, food and balancing your chakras, the top ten toxic cosmetic ingredients to avoid, and the top indoor plants recommended by NASA to purify your home.

My eBook shows you how to incorporate all aspects of your life (nutrition, exercise, relationships, career, spirituality, and self-care) to create a healthier, happier you!

To your health,

Shaline

 

Want a Career in Health and Wellness?

After I graduated from the Institute for Integrative Nutrition, I knew my calling was to share what I learned with others. I knew it was time for me to dedicate my work to helping others learn about their food and achieve amazing health. I wouldn’t change this for anything! I know many of you are feeling called to help others with their health and wellness too. I often get emails from others like this one…

I am a big fan ever since I came across your site and just like you have become interested in food and nutrition. I would like to learn more about holistic health and nutrition and be able to share information informing people about the truths of our food and make better choices; however I don’t know where to start. I thought about going back to school to learn more and become certified so I can actually be able to create a career out of it (figured people would rather receive info from someone with credentials) but, then I realized that is not the only way. What would you suggest? I’m just trying to see what my options are.”

Do you feel this way? Would you love a career in health and wellness?

Whether your calling is to work in wellness centers, doctor’s offices, gyms, spas, yoga studios, schools, private practices… or you want to write books, create products, open restaurants, teach, and start your own business… the Institute of Integrative Nutrition (IIN) Health Coach Training Program can help you get there!

IIN’s program teaches you how to nourish every aspect of your health and life, AND it teaches you how to launch a new career in health and wellness. You’ll get everything you need to start working with your own clients, and turn your passion for wellness into a career you love.

They provide online training, so you can work towards your certification from anywhere in the world and whenever you want!

Sign up for a free sample class here.

Inside the Sample Class you’ll learn:

  • What a Health Coach does and how they help people make lasting changes to their health and lifestyles
  • What to expect as a student at IIN
  • How IIN is leading the way to a healthcare revolution + incredible activities you can engage in!

The next training session begins soon so spring into a healthier, happier life by enrolling in the Health Coach Training Program with 30% off tuition or an Interest-Free monthly payment plan! (Plus, you’ll also receive IIN’s “3-Day Spring Detox Guide”!)

My Bonuses

If you enroll in the Health Coach Training Program at IIN right here, I will also give you access to my 14-Day Clean Eating program plus my 21-Day Reset Your Life program. This is the perfect compliment to your journey with IIN and will help make your life easier while you are in the program! And, you’ll get three-months worth of monthly meal plans, recipes, shopping guides, and resources to keep you looking and feeling your best. These bonuses are worth over $600! So, you’ll love these incredible bonuses!

If you are feeling scared about taking this step, I get it. I used to feel that way too. Throughout my life I have had some amazing people encouraging me to take the leaps of faith needed to keep growing. I want to be that person in your life. Remember, it is NEVER too late to find your calling. The community at IIN is one of the most supportive, enthusiastic groups of people I’ve ever seen, and everyone says that is one of the best parts of their program.

See for yourself! Check out the free sample class here.

If you know anyone who wants a career in health and wellness, send them this email and encourage them to go after their dreams!

Hugs.

10 Mental Health Habits to Try in 2019

This article first appeared on MadebyHemp.

2018 was the year we saw a strong surge of mental health awareness. The public’s focus on health broadened to also include taking care of one’s mental and emotional health. People have finally realized that one of the keys to maintaining a healthy body is to have a healthy mind.

2019, mental health awareness will continue to be one of the bigger focuses on overall well being. Learning these 10 habits will promote and improve your mental health and will be a great start to your new year.

1. Exercise

Exercise

 

The secret to a sound body is a sound mind. But it could also work both ways. The secret to a sound mind is a sound body. It might not work for everybody, but for a majority of able-bodied people, a great way to boost endorphins is to go out and move. Find an exercise that you love. You don’t need to do what everyone else is doing. Some people prefer lifting weights, some like yoga, some even run marathons. Find that one exercise you want to stick with and run with it.

2. Gratefulness

I am grateful

Being thankful for the things you have instead of focusing on the things you don’t is a good way of bringing positive energy into your life. It will, more importantly, make you realize you are lucky to have the things you do. Practicing the habit of being grateful will help you become a more positive person.

3. Be kind

sunset-hands-love-woman

 

Be the person you wish other people would be to you. Make someone’s day by smiling at them, or helping them carry a heavy load, or even just opening the door for someone who has their hands full. A bit of kindness paid forward will cultivate a world of kindness. It doesn’t take much to make others smile.

4. Sleep

woman sleeping in bed

 

Get enough sleep. Sleep can do wonders for a tired mind and body. Don’t overdo it though. Get the right amount of sleep in order to feel rested and ready to tackle your day, every day. Put your screen away close to bedtime and concentrate on relaxing. Give your body and mind the time to recover and recuperate.

5. Hang out with friends

friends in sitting in park

Socialize. Even the most introverted person has someone they prefer to hang around with. It does wonderful things to your soul to share your time with the people that matter.

6. Chocolate

made by hemp chocolate

Better yet, try Therapeutic Chocolate with Cannabidiol (CBD) oil.  Cannabinoids are non-psychoactive and can reduce anxiety. If you are looking to incorporate CBD into your diet, but is not very much of a fan of its earthy taste, chocolate is the way to go. Cannabinoids are found to keep the body in neutral state, and support the functions of the brain, as well as the central and peripheral nervous system. Get your chocolate fix for the day, and get CBD’s benefits while you’re at it.

7.  Laugh

friends laughing

 

When they said laughter is the best medicine, they were not kidding. Laughter helps ease stress and anxiety. Hang out with a funny friend, or watch a comedy show. Or maybe learn a few jokes and share them with your friends. Laughter is one of those things that multiply when shared.

8. Eat well

eat well food

 

A few desserts won’t hurt you any but for the most part, feed your body the things it should be fed. Eat a healthy and balanced diet. This will ensure your body will feel healthy and will give you less things to stress or worry about. Avoid things that will harm your body like smoking or excessive drinking.

9. Love yourself

woman on beach

Tell yourself something nice every day. Most people are generous with giving away compliments to others but are stingy when it comes to themselves. Start your day by giving yourself a sincere compliment. It could be something simple like “oh my skin looks very nice today”. Or “I do make an amazing omelet.” And develop this into a daily habit. Because loving yourself will allow you to love others more freely.

10. Meditate

woman meditating in forest

Give your mind a chance to empty itself out of the negative energy that is pervasive in the world. Give your mind the space to breathe and relax. And as you relax your mind, you relax your body. Meditation is a great way to connect your mind and your body into one plane. It is a good way to relax and to relieve yourself of any stress that you may have. Meditation also complements therapy.

To your health

 

 

7 Most Prescribed Drugs and Their Natural Alternative

How many of us have been prescribed some type of medication or know someone who is on medication? We don’t have to live in a medicated world; however, we choose to. We want the quick fix so we continue our poor lifestyle and dietary habits. It doesn’t have to be this way, but it is…because it does require work to live a healthy lifestyle!

The nitty-gritty of the matter is that we refuse to think about prevention because we re-actively commit to treating the symptoms instead of the cause of the underlying health problem.

Prescriptions for pain, cholesterol reduction, high blood pressure, hypothyroidism, antacids, antidepressants, diabetes and antibiotics make up 100% of the most prescribed drugs.

Make a commitment to yourself or a family member right now and start incorporating some of these amazing foods into your diet.

Check out the top 7 most prescribed drugs and the best natural remedies.

1. HYDROCODONE (Acetaminophen/Vicodin/Oxycontin)

Use: For Pain

Currently the single most prescribed drug in the world. More doctors are getting huge payouts from pharmaceutical companies to promote these hydrocodone, especially generic drugs. They make up more than 20% of the top prescribed medications.

How it Works:

It is an orally psychoactive compound that works as a narcotic and analgesic. It is biotransformed by the liver into several metabolites. It is highly dependent on metabolism by the Cytochrome P450 pathway.

Natural Foods:

Ginger, turmeric, berries, cayenne pepper, celery/celery seeds, cherries, dark green veggies, walnuts.

2. STATINS (Generic versions of Lipitor/Zocor/Crestor)

Use: Reduction of LDL Cholesterol

Approximately 15% of the top prescribed medications are generic statins. A study published in January 2012 in the Archives of Internal Medicine linked statins to 48 percent increased risk for type-2 diabetes.

How it Works:

Statins artificially lower cholesterol levels by inhibiting a critical enzyme HMG-CoA reductase, which plays a role in the production of cholesterol in the liver.

Natural Foods:

Nuts, spinach, apples, turmeric, cranberries, tomatoes, green tea, fatty fish, beans, alfalfa herb, capsicum fruit, garlic, psyllium, fenugreek seeds, butcher’s broom, licorice root, hawthorn berry.

3. LISINOPRIL (Prinivil/Zestril) AND NORVASC (Amlodipine)

Use: Reduction of High Blood Pressure

In combination, Lisinopril and Norvasc make up a whopping 23% of the top prescribed medications. This makes them the most prescribed generic medications (if combined) for cardiovascular disease and blood pressure. Individually, Lisinopril constitutes approximately 14% and Norvasc about 9%.

How it Works:

Lisinopril is typically used for the treatment of hypertension, congestive heart failure, and heart attacks. Norvasc is used for hypertension and angina. It accomplishes this by inhibiting the influx of calcium ions into vascular smooth muscle and cardiac muscle so it essentially interferes with the metabolism of calcium.

Natural Foods:

Any foods high in vitamin C (chili peppers, guavas, bell peppers, thyme, parsley, dark leafy greens, broccoli), any foods high in magnesium (chocolate, green leafy vegetables, Brazil nuts, almonds, cashews, blackstrap molasses, pumpkin and squash seeds, pine nuts, and black walnuts) and any foods high in potassium (mushrooms, bananas, dark green leafy vegetables, sweet potatoes, oranges and dates). Coconut oil/water and CoQ10 are also very effective for lowering blood pressure.

4. SYNTHROID (levothyroxine sodium)

Use: Hypothyroidism

A synthetic form of the thyroid hormone thyroxine, generic Synthroid makes up more than 11% of the top prescribed medications. It’s used to treat hypothyroidism. A related drug, dextrothyroxine (D-thyroxine) was used in the past as a treatment for elevated cholesterol but was taken off the market due to cardiac side-effects.

How it Works:

It replaces the thyroid hormone which is naturally occurring in the thyroid gland essentially halting natural production.

Natural Foods:

Any foods containing iodine such as seaweed, kelp, radish, parsley, fish, seafood, eggs, bananas, cranberries, strawberries, himalayan crystal salt. Also, copper, iron, selenium and zinc are essential in the production of thyroid hormones. Exercise a minimum of 20-30 minutes per day, enough to raise your heartbeat.

5. PRILOSEC (omeprazole/generic versions of Nexium)

Use: Antacid

A proton pump inhibitor which constitutes just over 8% of the top prescribed medications. Omeprazole is one of the most widely prescribed drugs for reflux disease (GERD) and ulcers internationally and is available over the counter in some countries.

How it Works:

It suppresses gastric acid secretion by specific inhibition of the gastric acid ions in cells. The absorption of omeprazole takes place in the small intestine essentially turning off the switch which promotes healthy digestion of foods. Omeprazole is also completely metabolized by the cytochrome P450 system.

Natural Foods:

Grapefruits, probiotics, broccoli sprouts, manuka honey, mastic gum, marshmallow tea, glutamine, slippery elm, deglycyrrhized liquorice (DGL), aloe vera juice, baking soda, pickle juice.

6. AZITHROMYCIN AND AMOXICILLIN

Use: Antibiotic

In combination, azithromycin and amoxicillin contribute towards a whopping 17% of the top prescribed medications. And we wonder why we have antibiotic resistance! On their own, each contributes about 8.5%. Azithromycin is one of the best-selling antibiotics and derived from erythromycin. Amoxicillin is usually the drug of choice for children.

How it Works:

It inhibits the synthesis of bacterial cell walls and interfering with their protein synthesis. These drugs also inhibit the protein synthesis of good bacteria needed for immunity and proper digestion.

Natural Foods:

Sunlight (Vitamin D), garlic, coconut oil, turmeric, foods high in nicotinamide (Vitamin B3) such as salmon, sardines and nuts. Also manuka honey, olive leaf extract, green tea, pau D’Arco, rose water, myrrh, grapeseed extract, golden seal, oregon grapes, oregano oil, and probiotics.

7. GLUCOPHAGE (metformin)

Use: Oral anti-diabetic drug

Glucophage drugs makes the top 7 but the prescription rate of this drug is rapidly increasing. It makes up about 7% of the top prescribed medications. It is the first-line drug of choice for the treatment of type 2 diabetes. It is used in overweight and obese people. It also acts to indirectly lower LDL cholesterol and triglyceride levels.

How it Works:

By suppressing natural glucose production by the liver, the drug activates an enzyme which plays an important role in insulin signaling, whole body energy balance, and the metabolism of glucose and fats.

Natural Foods:

Black tea, sunlight (Vitamin D), turmeric, nuts, chia seeds, green leafy vegetables, apple cider vinegar, cinnamon, red grapes, steel cut oatmeal, broccoli, spinach, green beans and strawberries. 90% of all cases of diabetes can be resolved by eating foods with a low glycemic load, with both weight training and aerobic exercise.

Sources:
www.healthy-holistic-living.com/7-prescribed-drugs-world-natural-counterparts.html
mercola.com
webmd.com

5 Tips To Get More Energy And Achieve Your Goals

Are you feeling stuck in the mud? Perhaps you’re having late afternoon fatigue and aren’t feeling motivated to go to the gym or cook a healthy dinner! If your goals are taking a hit and you’re losing motivation, look no further! Here are the top 5 tips to get you back on track and feeling more energetic to achieve your goals!

1. Make sure you wake up with enough time to get ready without rushing and eat a plentiful breakfast. How you start your day will determine the outcome for the remainder of your day. A rushed, exhausting morning will result in little-to-no energy in the afternoon. Wake up on the right side of the bed, as they say!

2. Sleep between 7 and 9 hours per night! Without adequate rest, your body goes into overdrive and your organs start to weaken, causing overall lethargy and exhaustion.

3. Stay hydrated. Ensure you are drinking 2 liters of water per day! Try fruit infused water to give traditional water a little splash of flavor!

4. Eat balanced, healthy and nutritiously packed meals throughout the day! By eating a balanced meal for breakfast, lunch, and dinner, your body is less likely to feel fatigued and lacking nutrients. Feed your body, don’t starve it! Before you leave your home, pack a small bag of blueberries,  strawberries, celery, or carrots, and hummus for a midday snack or some fresh squeezed lemon water for your afternoon walk! Remember, food is fuel!

5. Ditch the caffeine! It’s a quick fix and has no long-lasting results. By eliminating coffee, carbonated drinks, and “energy boosters” formulated with chemicals, your ability to extract the nutrients from the super foods you consume will amplify. Before you know it, you won’t need that midday energy soda! Check out this article on why you want to ditch soda!

Greater energy and motivation to achieve your goals is at your fingertips! Follow these 5 steps and you’ll be on your way to a happier, healthier, and more motivated you!

Who do you know who is still eating the SAD diet?

A little about my story…

 

My family – my mother’s side has a history of heart disease, hypertension, diabetes, and digestive issues.  My father had hemochromatosis and he passed away from a brain aneursym.  All of my mom’s brothers, sister, and grandmother had open heart surgery.

I took after both sides of my parents as I first had digestive problems i.e. gastritis when I was in my twenties that later developed into acid reflux and I took several proton-pump inhibitors. I can’t even name them all. When I was prescribed Nexium, that is when I knew I had to do something!

When I attended a women’s networking meeting, I meet a women who was studying holistic nutrition at the Institute for Integrative Nutrition (IIN).  I asked her what the difference was between the class she was taking and a “regular” nutrition class?  She mentioned that the program takes a holistic approach to nutrition.  When I got home, I researched IIN’s Health Coach Training Program and I knew right away that I wanted to register for their program.  I learned from some of the top physicians, Dr Mark Hyman, Dr. Neal Barnard, Dr. Andrew Weil to name a few – in the country and I learned from my mentors David Wolfe, Deepak Chopra, Geenan Roth, and others.

 

While I was in the program I learned over 100 dietary theories. So, this is what I did to reduce my acid reflux.

First, I did an elimination diet meaning I stopped eating meat and dairy products and eliminated all the “white stuff”  i.e. pasta, rice, and potatoes.  I drank smoothies each morning, switched from wheat bread to Elzekiel bread, switched from peanut butter to almond butter, completely eliminated every thing with high fructose corn syrup/GMOs….to put it simply, I ate a pretty clean diet.  Once my reflux subsided I gradually added foods back in.  My motto is to eat a 80/20 diet meaning eating 80% clean and 20% foods you may crave such as that bagel, french fries or coffee…as a treat!

 

My book, Healthy Living Made Easy shows you the steps to take towards feeling better i.e. having more energy, getting over your sugar cravings, etc.

 

If you or anyone you know is eating the SAD (Standard American Diet), please check out  my book on Amazon.

 

Remember this:  It is not a diet, it is a lifestyle.  And it is about prevention!!!

 

To your health and happiness.

 

PS Please share!