Women's Health Week

It's National Women's Health Week! Did you know that? I didn't until yesterday, which is why I didn't put this up earlier this week. Better late then never, though, right?

As women, we tend to try to do it all, don't we? Especially if we have kids. We are not just mom but also perhaps wife, housekeeper, teacher, nurse, chef, taxi driver, boo-boo kisser, etc. And many of us have jobs outside of the home too! Where does that leave time for us?? I know I am guilty of putting myself last more then once. But it is so important that we make our health a priority. 

I found some wonderful information on women's health through the womenshealth.gov website. I would encourage you to check it out and  will share some highlights here. I also am taking some of my information from Dr. Jaime McManus, M.D., chair of medical affairs, health sciences and education, with Shaklee. Shaklee is the #1 natural nutrition company in the US and if you have followed my blog at all, you know I LOVE my Shaklee!! :)

Preventative Screening

It is important to visit your doctor regularly. Mamograms should start at age 40 and pap smears annually. 

Get Active!

Physical activity lowers your risk of heart disease, stroke, high blood pressure, high cholesterol, type 2 diabetes, certain cancers, depression, arthritis and the list goes on! It is a great way to manage stress and control your weight.

Walking is a simple way to get some exercise in. I also enjoy yoga and kickboxing when I really need to de-stress! lol

Eat Healthy

I know this isn't always easy to do. At least not for me, the queen of sugar cravings! It is important though, to get our daily allowance (7-9) servings of fruits and veggies daily. A serving really isn't that big - 1/2 and apple, 1/2 cup of blueberries, etc. Try for the most fresh and whole food that you can. 

It is also important to eat whole grain food (look for 100% whole wheat and nothing enriched). Low fat dairy options are great along with fish (wild caught is best), eggs, nuts. 

Poly and Mono saturated fats are good. Limit your intake of saturated and trans fats. Those are not so good!

Also limit cholesterol, sodium and added sugar. Be sure to steer clear of artificial sweeteners, like in sugar-free items and in diet soda. Studies have been showing those linked to cancer and weight GAIN! Soda in general is not good as the carbonation has been seen to leach calcium from bone. 

Water, water, water! Always the best choice. If you aren't used to drinking water, start slowly. You may be surprised at how you begin to crave it over time and really enjoy it more then soda, juice or coffee.

 Supplement

Nowadays, we get our food from all over the world. Produce can be harvested earlier, which limits the nutrients that it provides. Even if you are eating well, chances are you may still need a good quality multivitamin to fill in the gaps in your nutrition. Not all vitamins are created equal. Some are made from synthetic ingredients that do not break down in the body. Be sure to research the one you choose. You already know that I love my Shaklee so you can guess which one my family takes. But this was after my research-scientist husband put Shaklee through the ringer and was so impressed by the science backing their products.

In addition to a multivitamin, it is important to get enough calcium and vitamin D3 for bone health. Bone loss begins at a very early age.

Women should also ensure they are getting extra vitamin C and  Vitamin E 

Omega 3 Fatty Acids (DHA, EPA) are also so important to our health in many ways. Fish and olive oil have this. But most people need to supplement as well. A good supplement will not have any contamination of lead, etc. that fish may have. And recent studies show that mother's who took a DHA supplement in pregnancy have smarter kids with better brain development!

Supplementing can also help with digestive health. Digestive health issues can lead to infertility problems. Sometimes just adding a probiotic to a women's diet can assist with pregnancy.  

Extra Tips:

Don't Smoke!! We know this leads to all sorts of health issues including cancer and heart disease.

Be sure to get enough sleep. 7-8 hours a night is ideal. It also helps with stress management.

Women's heart attack symptoms are different then men! Some include feeling anxious, shortness of breath, odd pain in the arm. Women who have a heart attack in their 40s are 8xs more likely to die from it then men! 

Be proactive about your health! Your family will thank you for it! 

I hope this information is beneficial to you. Please share with the women in your life.

How do you take care of yourself?

Thanks for reading and have a wonderful weekend!

Rebecca

   

Get Your Plate In Shape for National Nutrition Month!!

March is National Nutrition Month! 

You may remember that I blogged about this last year too. You can read that post with some yummy and healthy recipe pictures and ideas HERE.

I have really gotten more into health and nutrition since becoming a mom 3 years ago. This year's theme, from the Academy of Nutrition and Dietetics, is Get Your Plate In Shape! Love it! Here are some tips that they had for doing that.

Tips

1. Make 1/2 of your plate veggies and fruits

There are so many great ways to prepare veggies and to sneak them when you have picky eaters in your family. I like to use Jessica Seinfeld's book, Deceptively Delicious. Recently, I made her chicken nugget recipe with broccoli! You couldn't even tell it was there and my kiddos ate it up. 

If you have an Aldi's near you, check out their fresh produce. The prices are excellent and it always tastes great too. Be sure to bring a quarter for the cart rental and bring your own bags. This helps to keep their overhead low and the prices too! (great for the environment also!)

If you don't have fresh, frozen or dried produce works great. Be sure to read labels to watch for added sodium, sugars, etc. 
 

I like to steam or saute my veggies with a little seasoning or extra virgin olive oil. I try to stay away from salt. There are so many other great options out there to spice up your food. (garlic, onion powder, cumin, dill, curry, tumeric, etc)

2. Make 1/2 of your plate whole grains

Be sure you are buying 100% whole grain for breads, cereal, crackers, pasta, brown rice, etc. Many times it will say whole wheat but if the first ingredient has the word "enriched", then it isn't 100% and isn't as healthy. More and more, I am seeing high fructose corn syrup listed in bread ingredients. Check for another option if you see this.

3. Fat-Free or low-fat milk

Calcium is so important for bone  and teeth health. Bone loss begins at a very early age so be sure you are getting enough. If you are not, it is a good idea for adults and kids to consider taking a good quality calcium supplement.   My kids like the chewables.

4. Protein!

It is the building block of all cells. You can vary your protein options with seafood (at least 2x per week), nuts, beans, lean meat, poultry and eggs. Did you know that if you combine whole grain rice with beans, it becomes a complete protein? We love beans in my family so I buy many kinds. You can save money by buying dried beans. It is more time consuming as you have to soak them for a long time before cooking, but you can control the salt content and spice them to your preference. They can cook all day in your slow cooker.

My family also starts the day with a good quality protein powder in a shake, oatmeal, milk or juice. It really helps to fuel our day and I don't find myself hungry again for a very long time.

5. Reduce sodium and added sugars

I wrote a blog about using natural sweeteners last year. They are a better option to sugar. Artificial sweeteners have been linked to cancer as well as weight gain! So natural is always better. Fresh fruit is also a great choice for dessert. 

6. Eat less, move more!

Exercise is so important. I have to really make an effort to prioritize it my own life for it to happen. It is suggested that kids and teens get 60 or more minutes per day of exercise or physical activity and adults get at least 2.5 hours per week. This could include taking a brisk walk. I try to take advantage of the ondemand exercise workouts from our cable television. They have some great 10-15 minute workouts that I can work into my day during my kids nap time.

Although I try my best to eat right and to feed my family healthy foods, I know we are not always getting everything we need from our food alone. In order to fill in the gaps in our diet, my husband and I take good quality supplements every day that come from natural food sources. My kids love their childrens vitamins too and my 3 year old will remind me to give them to him if I forget:)! They help us to feel great, have more energy and stay healthier. My boys have never had an ear infection! And I can honestly say that since I have been taking these vitamins and protein powder for the last year and a half, I have never felt better or had more energy. (that says a lot considering I am chasing a 19 month old and 3 year old all day! lol)

The last thing I would like to add is - everything in moderation! I have a horrible sweet tooth. So if I try to cut all sweets and things that aren't as healthy from my diet, I will not be able to do it. I try not to have the temptations in the house at all so I go to the grocery store when I am not hungry but will allow myself some treats once in awhile.

For more information on National Nutrition Month, please click HERE.

I think that does it for this post. I hope it was informative to you. Please feel free to share any extra tips you may have. I would love to hear.

Thanks for reading and have a healthy day!

Rebecca

Heart Health

Note: this is a re-post from last year. Today is the 29th anniversary of my grandfather's passing and February is also American Heart Health Month so I thought I would re-post. Shaklee has improved their CoQHeart supplement. You can also still get the Cinch Sampler Pack for free through March of this year. Enjoy!

I was 7 years old when my grandfather died of a massive heart attack. It was his second. He was 66 years old. Although I was quite young at the time, I have some clear memories of my grandfather: His short white buzz cut hair and how soft it was. I remember his nick name for me. I remember how he loved to fall asleep on his hammock with a good book. And how he loved to fish. I also remember feeling very sad because I wasn't going to get to see or talk to my grandpa ever again. He was too young to die and I was too young to not have him around anymore to learn from.

Cardiovascular disease is the number 1 killer of Americans. I have a tendency to think, "that may be true, but I am healthy. I don't smoke, for the most part I eat healthy, I try my best to exercise, I keep my weight in check so that doesn't apply to me". But the truth is, that CAN be me or any of us. Heart disease runs in my family. Not only did it take my grandfather's life, but my dad had triple bypass surgery in 1987 at the age of 43. It is a reality for me and for many of us.

But there are things we can do to help prevent this disease. Because February is American Heart Month and also the anniversary month of my grandpa's passing, I thought it was a good and important topic to blog about now. The first step to prevention is to know your risk factors. Some of these, such as high cholesterol, high blood pressure, being overweight or obese, and stress can be controlled. That is good news! Other factors, such as family history, age and gender cannot be controlled. When we know our risks and make healthy choices, our chances of not having a heart attack improves dramatically.

Some facts to keep in mind for prevention:

Diet & Exercise

Good prevention starts with healthy food choices and also exercise. The exercise doesn't have to be a huge change. If you are not currently exercising, just start by walking for 15 minutes a day. Then gradually increase it. Find something that works for you. Maybe try parking a little further away from your office or the grocery store. Or take the stairs rather then the elevator. Just getting your heart rate up each day can help tremendously. And it also helps to manage stress. For me, I love doing yoga. It really helps to relax me and is also a nice form of exercise. Whatever you can do will help in this area! By starting to lose inches, particularly in the belly area, your risk of having a heart attack will go down. You may want to look into an inch loss program. Shaklee, the #1 natural nutrition company in the US, has a wonderful and clinically proven inch loss program called Cinch. This is a research-based weight loss program that is powered by leucine, which will help you to lose the fat and not the muscle and actually keep it off. Through March of 2012, you can get a Cinch Sampler Pack for free!! If you are struggling with weight like so many Americans are, then this could be a great way to start turning that around and help to get yourself and your heart healthy once and for all! By keeping yourself to a healthy weight, your heart doesn't have to work as hard.

Cholesterol

Healthy food choices will also help you to keep saturated and trans fats intake low. These are found in a lot of deep fried and processed foods. It's bad because it raises our LDL or bad cholesterol, which puts us at risk to have a heart attack. I have been hearing a lot of success stories lately about Shaklee's Cholesterol Reduction Complex. Also, taking a good quality multi vitamin such as Vita-lea will help to "fill in the gaps" in our nutrition and help to ensure that we are getting the vitamins and minerals that our body needs to help to maintain good health. If you do have some of the risk factors for heart disease such as high cholesterol, you may want to look into Shaklee's CoQHeart. This has CoEnzymeQ10 plus resveratrol (the 'good for you stuff' found in red wine) that helps promote cardiovascular health by strengthening the heart muscle and promotes healthy blood flow to the arteries.

Blood Pressure

High blood pressure is another risk factor for heart disease. Keeping stress levels and weight low and making healthy food choices will help with this. Normal blood pressure ranges from 110/75 to 140/90. By eliminating things like smoking, caffeine and excess weight (esp. in the belly), we can help to regulate our blood pressure.


Omega-3 Fatty Acid

These are so important for prevention. Omega-3's (DHA and EPA) help to prevent blood clots and can lower your risk of having a heart attack. They also helps to maintain healthy triglyceride levels, maintain normal blood pressure and supports brain, eye and joint health. Omega 3's are found in some fish, especially in wild caught salmon. I have been buying more salmon lately and have found some good quality wild caught salmon in the frozen section of Aldi's for a reasonable price. You can also find Omega 3's in flaxseed. I have been adding this to things like soup and oatmeal lately. It doesn't have any taste, so it is a good way to sneak some nutrition into your food, esp. if you have children! Omega-3's are also in different nuts and seeds and also in sardines, but I think I will pass on those! Most people are not getting enough omega-3 fatty acids in their diet however. Because of this, you may want to consider adding a supplement to your diet to ensure you are getting your daily allowance. For adults, you may want to try Shaklee's OmegaGuard. It is a natural fish oil supplement from small cold-water fish. It is gluten free and contains all 7 omega 3's including DHA and EPA. For children, Omega-3's can be helpful for brain development and concentration. Shaklee makes a tasty orange chew Omega 3 called Mighty Smarts which my 2 year old loves. We give him half of one a few times a week.

Fiber

Many Americans just are not getting enough fiber in their diet. Good fiber can be found in whole grains, fruits and veggies. Fiber helps to decrease bad cholesterol and gives you nutrients to help keep your heart healthy. For added fiber, you could try Fiber Plan which is a powder that you can mix into juice or other liquids or you could try the apple cinnamon Fiber Advantage Bars.

Salt and Sugar Intake

When keeping your heart healthy, we need to think about our salt and sugar intake. The amount of salt that we take in influences our blood pressure. By cooking our own food and staying away from the processed foods, we can control what we put into the food we eat. I actually don't use much salt when I cook. I can thank my parents for this because after my dad had his bypass surgery years ago, my mom took most salt out of our diet. I am not used to it so I don't crave it. If you like a lot of salt, then try to gradually decrease the amount you use. I have heard that our bodies adjust to the amount we crave as we change our intake. I am thankful that my husband doesn't like too much salt either. His dad has kidney disease, so because of that, he did not grow up with highly salted food either. A friend of mine from college came to visit me a few years back when I was living in California and I had to leave for the day because I was on jury duty. When I got back, she asked me where I kept the salt. I realized then that I actually did not own any! Those were back in the days when I lived alone and did not bake much:)

Another thought for prevention is to keep sugar intake low, which will keep our weight low. Now if my friend would have asked me if I had any of THAT in my apartment, I would have been able to point her to several locations! Sugar is my weakness! But if we remember to keep our sugar intake low, that will help prevent diseases like diabetes. I wrote a blog about natural sugar substitutes last week that you can find HERE. One thing that helps me with my sugar addiction is to simply not buy too much of it. I make sure I am not hungry when I go to the grocery store and I stick to my list to avoid the impulse buys. I do believe that "everything in moderation" is ok for most of us, esp. when using the natural sugar substitutes that I talk about in my blog.

Whew! That was a lot of info, but worth reading I hope. I am not an expert on heart health. These are just my opinions and info I have gathered from researching the topic. Whenever making changes to diet, exercise, supplements, etc, it is always a good idea to consult with your doctor. I did talk a lot about Shaklee products here. If you are interested in knowing more about Shaklee products, the company and the science behind it, please visit the "why Shaklee" tab on my website.

Thanks for reading and have a great and heart healthy week!

Rebecca

Disclaimer: I have been working on this blog for days and it has seemed to take on a mind of its own. If font size, color, links (or lack there of!) etc get weird as you read, I apologize. I am just so frustrated so I am putting it up anyway! Probably not too great for my blood pressure! lol Any blogging logistical tips would be appreciated. :)

Healthy Burger Recipe

I LOVE cooking from Jessica Seinfeld's (Yep, Jerry's wife's) cookbook Deceptively Delicious. I have made several of these recipes and they are always very good. I love it because you can sneak some good stuff (ie Veggies!) into the recipes. My kids have no idea and eat it right up. :)

The other night we made one of her burger recipes.

They turned out really good. They didn't look as good as the picture here (never do for me!) but they tasted so delicious and my kids kept asking for more. Love that!

They included pureed or chopped mushrooms and zucchini. You couldn't even tell that they were there.

The recipe also called for breadcrumbs. I didn't have any so I used whole oats (the ones I use for my oatmeal). Worked great and added some good fiber.

Feels good when I know my kids are eating right. Do you ever sneak things into your recipes? Have you ever tried anything from this book?

Thanks for reading and I hope you are enjoying your week! Remember to check in on Thursday for the weekly Organize Now post. It's gonna be a good one:)

Rebecca

Fill in the gaps in your kids nutrition! Here's how I do it:

I mentioned last week that March is National Nutrition Month! Since becoming a mom over 2 years ago, I have gotten more in tune to nutrition and wellness. It's funny that we tend to not care about these things for ourselves as much as we do once we become parents. At least that is true for me.

I started pureeing vegetables and fruit for my toddler when he started solids and am now doing it for my 7 mo. old. I found that it isn't difficult and takes only a little extra time each week. I freeze the purees in ice cube trays. This not only saves us money on baby food, but also gives us peace of mind knowing exactly what is in the food and what nutrients our kids are getting.

My toddler is a pretty good eater, but he has his picky moments too. I have found Jessica Seinfeld's book "Deceptively Delicious" to be helpful with those moments.


She has some great ideas and recipes where you add pureed fruits and veggies into meals. Since I have been pureeing foods for my 7 month old, I am able to add those to Jessica's recipes or to recipes of my own. My 2 year old loves pasta, esp. mac and cheese. One of the ways to make this a little healthier is to make my own, using whole wheat pasta. But another way is to add some pureed sweet potatoes. He doesn't seem to notice or mind and sweet potatoes are packed with vitamins and nutrients. Jessica has some mac and cheese recipes too using pureed cauliflower, butternut squash or white beans. Not a bad way to sneak in some good stuff!

Although I do my best to give my toddler good nutritious foods, the truth is, he doesn't always eat them. In order to "fill in the gaps" in our kid's nutrition, both of my kids take good quality vitamin supplements for children.


These really help to take the guess work out of their nutrition. They are also a great drug-free approach for prevention of illness. We are happy to put our money into the vitamins for our family, rather then into the doctor visits, antibiotics, etc. I should also mention that good hand washing is another excellent preventative measure.

I am very happy to say that my kids have never had an ear infection and only a few mild colds and hardly ever a runny nose. After seeing post after post on my facebook from my friends about ear infections and colds with their kids, I am realizing that this isn't the norm with young kids. Our 7 mo. was 6 weeks premature, had pneumonia in the NICU, was on a ventilator to breathe and the doctors told us that he would have a lot of respiratory issues early on. The only thing he has had was a little cold when he was 2 mo. and it came and went within 2 days! We are so thankful for that! I nurse him, so I am comfortable knowing he has also been getting the vitamins and nutrients that I take through my breastmilk which includes protein powder. Dr. Shaklee used to say that if you are only able to take one supplement, choose the protein as it is the building block of all cells. It is essential for kids as they have intense tissue development during this time, it builds antibodies and is necessary for brain development. It has been an easy addition to my 2 year old's yogurt or oatmeal. I am truly very thankful for these supplements that help to keep my entire family healthy!

When talking about children's health, I should mention the importance of keeping a healthy home. I have written a few blog posts about the non-toxic natural cleaners that I use.

I wrote about how I went from 20+ toxic cleaners to only 3 non-toxic ones here. Many illnesses such as asthma and allergies are on the rise with kids. One theory is that this is because of the toxins that they are exposed to at home through household cleaners and laundry products. I really believe that one of the reasons why my 7 mo. old preemie has not had the respiratory issues that the NICU doctors predicted for him, is because he is not exposed to the harsh chemicals at home. My very favorite cleaner, Basic H2 has been a lifesaver when it comes to cleaning. I love it because it has SO many uses, is so concentrated so it saves us money (one bottle lasts forever!), and is completely safe for my entire family and for the environment too, AND it works really well! For example, only 1-2 drops of Basic H2 with 16 oz of water will give you a terrific window/glass cleaner! I love it so much and wish that every family, esp. ones with young children, would use Basic H2 to clean their home. If you are interested in trying it I will send you a sample. Switching brands to Shaklee's Get Clean products will help to keep your family healthy and save you money at the same time. You can't beat that! :)

Whew! Another post packed with info. I hope you enjoyed reading it and gained some ideas as to how to keep the kids in your life healthier. Thanks for reading and have a healthy week!

Rebecca

March is National Nutrition Month!

I was pretty excited to learn that the American Dietetic Association has made March National Nutrition Month! I have been interested in nutrition and health in general for sometime now, esp. in the last few years since I became a mom. My education is in music therapy, so I do have a big interest in health and wellness. Nutrition plays a strong role in that.

This year's theme is "Eat right with color". I love that! Most people, myself included, don't get enough fruits and vegetables in their diet. I talked about some of this a few weeks ago when I posted about Heart Health.

Fruits and vegetables are packed with essential vitamins and nutrients. They can help to prevent diseases like cancer, heart disease and diabetes. And I have found that it really doesn't require too much effort to sneak them into food. Try keeping a few bags of your family's favorite frozen veggies on hand and add them to soups, casseroles, pasta dishes, etc. You can do this even if the recipe doesn't call for them. I really love to cook but I really do not like to follow recipes. I tend to put dinners together with what I have on hand, so this tip works well in my house. I like to cook with different spices too, instead of salt. Spices add a lot of flavor without the salt. Here are a few pictures of some dinners I created recently with various things we had in the house. They aren't fancy but they tasted great and gave us some good color and nutrients:
This was a simple stir fry that I put together with chicken breast, brown rice, and whatever veggies I had on hand which were red onions, bell pepper, spinach and mushrooms. I just added some garlic powder, onion powder, black pepper, a little low sodium soy sauce and worcestershire sauce and ginger powder. It turned out pretty good!
Here's another for some fish tacos I made. I cubed the salmon (a great source of Omega 3 fatty acid) and cooked it in a little extra virgin olive oil with some cumin, garlic powder, black pepper, and chili powder. Then I sauted some red onion and added tomato and fresh cilantro. (I don't always have fresh herbs in the house but I wanted it for another recipe so I bought it. They are pretty reasonable and add a ton of flavor to dishes and soups. )
Here is the end result of the above pic: salmon fish tacos! yum! I added some fresh spinach and brown rice, a little salsa and sour cream. They were pretty tasty and my 2 year old loved them!
Here is another where I sauted the veggies up and served them over baked salmon with whole wheat pasta. So good and lots of good color! :)


And one more with some asparagus with a vinegar base. My family loves asparagus. One of my favorite ways to cook it is to put it on a baking sheet with some EVOO (extra virgin olive oil) and add a little course salt or other seasoning. I put it in the oven at 350 for about 15 min. It's an easy side that I can throw in with other things that I am baking.

I am always careful to really clean my fruit and vegetables well before eating or cooking with them. I used to only use water but I have learned that water doesn't always do the trick in removing any chemicals or wax from the produce. So now I use my Basic H2. Just one or two squirts from the window mix bottle (16 oz water, 1-2 drops of Basic H2) and some water cleans them well.

Some other good ways to add fruits and vegetables into your meals:

-add cut up veggies to sandwiches or wraps. I love wraps, so I often do this with beans and veggies and/or left over rice. It's an easy and quick lunch for me and my toddler.

-add veggies to pizza. I love to make my own but if you are in a rush, you can also add veggies to store bought. We got a Papa Murphy's take and bake pizza the other day and I added some spinach and tomatoes to it. Here's a pic:
Another idea:

- add fruit to yogurt, cereal, oatmeal, pancakes, etc. We made pancakes this morning and I added some mashed banana. Big hit in my house! I have also made them with blueberries. I have been eating a lot of oatmeal lately, and love to put a mashed banana or other fruit in that along with one of the natural sweeteners that I talked about here.

Supplement Your Diet

Since it is very difficult to get enough of the vitamins and minerals that we need for good health from our food, I love knowing that the quality supplements that I take and my husband takes help to "fill in the gap" in our nutrition. I also add protein powder to my oatmeal or shakes in the morning, which help to give me extra nutrients and energy to get through my day. These have been a real lifesaver since I am a busy mom with a 2 year old and 7 mo. old to take care of. My children also take Shaklee supplements and I am so thankful for our family's good health because of them! We are really rarely sick and my kids have never had ear infections. I will write more about children's health next week and share my kid's stories there.

Healthy Weight with FREE Shaklee Cinch!

One last thing to keep in mind when talking about good nutrition is maintaining a healthy weight. They really do go hand in hand. Shaklee has an awesome promotion running right now through the end of March where you can get a Cinch Sampler Pack for FREE!! Shaklee's Cinch Inch Loss Products are a natural and healthy way to lose the inches of fat while keeping the muscle. It's great for people who only have a few pounds to lose or others who have a few more to lose:)

This was a fun post for me to write since I love learning and sharing about nutrition. I hope you took some things from it to use for your own family! Thanks for reading and please feel free to leave a comment with any nutrition tips that you have found work well for you and your family!

Have a healthy and colorful week! :)

Rebecca