Tuesday, March 6, 2018

Families Go Further With Food

Mother and son cooking with vegetables and fruits

March is National Nutrition Month and this year’s theme, “Go Further with Food,” encourages healthy eating habits and reducing food waste. Learn how to help your family eat better and “Go Further with Food.”

We know eating well can be tough–especially when you are a busy parent. Kids’ early eating experiences can affect how they eat as they get older. That’s why it’s so important to introduce them to healthy foods, including fruits and vegetables, from the very beginning. It all starts with knowing how much you need and then incorporating healthy foods into your family’s diet. It is also important that you have access to nutritious foods in places where you and your family live, learn, work, and play.

Why Fruits and Veggies?
Eating a diet rich in fruits and vegetables helps children get the nutrients they need for healthy growth and development. Help your children go further with food by involving them in planning meals and preparing food at an early age.Plan your meals to eat better and avoid waste.Eating fresh fruit for a mid-morning snack is a lot easier when you pack it in advance.

Is My Family Getting Enough?
Most Americans do not eat enough fruits and vegetables. In 2015, only 12% of adults ate enough fruit and 9% ate enough vegetables. In 2013, 9% of adolescents ate enough fruit and 2% ate enough vegetables. The USDA’s ChooseMyPlate can help you find out if you have enough fruits and vegetables in your diet and choose the healthy foods and drinks for that work for your family.

According to the American Heart Association when you eat a wide variety of fruits and veggies, you get the wide variety of nutrients your body needs to be healthy and strong. The American Heart Association recommends filling at least half your plate with fruits and veggies working towards eating the recommended 5 cups of vegetables and 4 cups of fruits every day. 

The Juice Plus+ Company knows it's hard to eat this quantity and quality of fruits and veggies to your busy lifestyle. To help you the Children’s Health Study was created by Juice Plus+ to help fuel the next generation with the daily recommended fruits and vegetables children need while also establishing good health habits in their life, giving parents a successful way to guide their families into a lasting, healthier lifestyle. Click here to watch the video

Your partner in health, 

Certified Health Coach 
Wellness Consultant 
C2 Your Health LLC 

Tuesday, February 6, 2018

Winter Weight Gain is Not Just Winter

I bet you think winter weight gain is something that happens to many people who live in climates with cold winters.  Not true.  It’s not just the winter weather that brings the weight gain. If you track your weight you may notice that it's harder to lose in the fall, winter then in the spring and summer seasons of the year.  It’s all those carb loaded, fat infused and sugary comfort foods that ring in all the holidays. Let’s face it starting with Halloween most people’s diets begin to roll down hill, gaining momentum through Thanksgiving, Hanukkah, Christmas, New Year’s Day, Valentine’s Day crashing right into all those delicious Easter eggs!

Packing on that winter fat is not a myth. According to a study by Cornell University published in the New England Journal of Medicine in September 2016 — Weight Gain over the Holidays in Three Countries on average most people begin gaining weight around November, peaking in January continuing to gain weight through April.

According to the Centers for Disease Control and Prevention (CDC) 1 in 3 Americans are obese, so it’s safe to say this weight gain does not only happen over holiday periods or only in cold climates. The general thinking is most people, even those of normal weight, gain a few pounds when the weather begins to turn cold. However, that is not totally true. In a study in the New England Journal of Medicine in March 2000 examined how much of the average annual weight gain happens over the holidays vs. other times of the year. In general, the findings demonstrate the annual increase in weight jumped to 3.4% in men and 5.2% in women. What this means to you is for every 100 lbs. you weight, you weight you will gain 3.4 lbs. – 5.2 lbs. per year.

It’s possible to avoid winter weight gain. To do this, let’s look at some of the factors that go into winter weight gain. The first is a biological tendency that’s carried in our genes and is there to help us survive in cold climates. Our bodies are simply programmed to store more fat as winter approaches. And we're not the only ones. Most animals do this too.

It's easy to see why when you think about it. More fat means more protection from the cold and more stored nutrients that the body can access if food is hard to find in the winter months. Our bodies don't know that we can walk into a store and buy polar level winter clothing and any food we need, no matter what the weather is like outside.

The second factor if food availability. In in primitive societies, there was always plenty of food in the fall, the time when nuts, fruits and grains are ripe. It makes sense that we would feel hungrier at this time and crave 'warming' high carbohydrate foods that can easily be converted to fat and stored ready for the late winter and spring when plant-based foods are hard to find.

The third factor to consider is mood. It is well known that having less natural light can cause depression and low energy (SAD or seasonally affected depression). Most people who are overweight tend to eat more when they feel low. We also turn to food (especially refined carbohydrate foods like chips, chocolate, cake or white bread) for a fast energy boost when we feel tired. These foods cause blood sugar swings that lead to more lows and cravings.

Understanding knowing all of this makes it much easier to avoid winter weight gain. It helps to know why you might feel like you are fighting an uphill battle understanding you have a natural tendency to eat more and to eat the wrong foods this time of year. You may be thinking it’s hard for everybody and you can’t be expected to hold out against a biological need. If you do. Sorry you’d be wrong. In this case your biology does not need to determine your destiny.  You can be careful what foods you do choose.

As a society our time has long passed since we were considered a primitive society. So are the times of food scarcity and healthy foods being not readily accessible. Most of us live with a quick driving distance from a well-stocked supermarket, food market or farmers market loaded with fresh fruits, vegetables, nuts and seeds.  

There’s no longer a need to pack on those winter pounds so choosing high carbohydrate foods that you may be craving is not only not a clever idea, it’s causing you to gain weight, develop heart disease and cancer by some experts are all considered to be preventable by choosing whole foods and a healthier lifestyle.

Experts agree losing excess weight or avoiding additional weight gain takes a combination of exercise, improved food choices and behavioral changes. The National Institute of Diabetes and Digestive and Kidney Diseases says losing just 5% to 7% of current body weight can prevent or improve chronic health conditions related to obesity. If losing weight seems daunting, start by adjusting so no more weight is gained.

A good place to start is with healthy food choices. The USDA ChooseMyPlate.gov recommends ...
✔️avoiding sugar and ‘bad” fats all together, 
✔️choosing whole gains and 
✔️dairy products sparingly plus 
✔️adding in the ‘good’ fats such as nuts, seeds and plant oils. 

The USDA goes on to recommend eating 
✔️7 – 13 servings of fruits and vegetables every day to improve and maintain good health.  This means to meet this recommendation you will need to eat fruits and vegetables 5 – 6 times per day just to be able to eat this large amount of produce to get and stay healthy.

Many find this to be hard to eat all those fruits, vegetables and plant oils in, so they seek some way to add them in a supplement form. The question is what supplement is the best? It’s always best to eat whole food closest to the way nature made it. Whole food is the recommended diet for disease prevention, so it just makes sense whole food concentrated nutrition supplement is the way to go. 

After many years of research, we recommend the most researched product in the world produced by The Juice Plus+ Company.  Juice Plus+ whole food nutrition has been on the market for 25 years and the company who distributes Juice Plus+ for almost 50 years. Juice Plus+ nutrition bridges the gap between what we do eat and what we should eat. Recently The Juice Plus+ Company also introduced the JuicePlus+ Tower Garden a cutting-edge way to grow your own fruits and vegetables in your home, on your patio or porch using hydroponic technology.

If you can keep your food choices as fresh as possible, in the recommended quantity, minimizing fats, sugars and fast foods you can be sure you don't have to settle on your ever-expanding waistline. You can enjoy being the picture of health while easily avoiding that pesky annual winter weight gain.

This article 1st appeared in Fresh Lifestyle Magazine 2018.

Your partner in health, 

Certified Health Coach
Wellness Consultant 
Top 50 Health Promotion Professional 

Wednesday, January 31, 2018

Interview with T. Colin Campbell, author of Whole: Rethinking the Science of Nutrition

Kathy Freston, Health and Wellness Activist and contributing author of the Huffington Post interviewed T. Colin Campbell, author of the bestseller Whole: Rethinking the Science of Nutrition.  T. Colin Campbell recommendation for the ideal diet for longevity a 100% whole food plant-based diet with lots of vegetable, fruits, legumes, whole grains and nuts and suggests you make it a goal as soon as possible especially if you're experiencing a serious illness. T. Colin Powell suggests taking supplements is not a good idea because there is some research that supplements have no benefit for most people and maybe doing more harm than good. 
If you are looking to change your eating plan to a healthier one the Juice Plus+ program Shred10 follows the recommended diet in Whole: Rethinking the Science of Nutrition.  Shred10 is a whole food plant-based eating program not a diet but to support good health for your whole life.  
Here is Kathy Freston's conversation with him about vitamins, whole foods, and health.
KF: The title of your book is Whole; what do you mean by that?
TCC: The China Study summarized the experimental research findings of my 40+ years of professional research on diet and health and made some dietary recommendations. Although it has been enormously successful, it did not fully answer the oft-asked question, “Why have people not heard this before?”
Whole attempts to answer this question by offering a new meaning of nutrition. Our present misunderstanding of nutrition has caused great confusion with the public. The consequences of this misunderstanding have been serious.
Having researched for so long the biochemistry of nutrition, I became conscious of an incredible ability of each of the 10-100 trillion cells in our body to integrate, as in symphony, an unimaginably complex series of events that optimizes health and minimizes disease. Nutrition, when provided by the right foods, services this system with a food program that both prevents future disease and treats a broad spectrum of diseases, an effect that is far more effective and safe than the best of all pills and procedures could ever hope to do. It is an amazing gift of nature that has long eluded our consciousness. 
KF: Are we winning the war on disease? We’re living longer, right?
TCC: It’s not clear. We are capable of winning the war on disease, but we are still making decisions to take more drugs instead of eating a better diet. There is no comparison regarding which we should be choosing. Food almost always wins, with little or no side effects!
KF: What’s wrong with taking medications?
TCC: There is a place for medications. When I am in pain or suffering from an infection, I would like to have access to something that might bring me relief. But when I am over the crisis, I want to learn and do everything I can to use diet and nutrition that will take me the rest of the way to health and keep me there.
KF: So you’re saying vitamins are a bad thing?
TCC: All the reviews of recent years that have summarized the many studies on the effects of vitamins on long-term health show that they do not work to solve any of the serious problems that beset us. They do not lower rates of cancer, cardiovascular disease and diabetes. In fact, we are more likely to suffer serious side effects from these supplements rather than getting benefits.
 KF: Are you saying we don’t need vitamins, or would you go so far as to say we shouldn’t take them? 
TCC: Unless there is clear unequivocal clinical evidence of benefit, we don’t need them, and because serious side effects have been documented, it makes no sense to take them. At least this is my personal interpretation and my personal choice. I confess that taking an occasional vitamin B12 may be useful, but I also believe that we have not yet seen all the research that needs to be done. I also choose not to take vitamin D because I have unanswered questions about the way our vitamin D status is measured, and the excessive claims made by the marketing people. It should also be known that vitamin D is not a vitamin, but a hormone produced when we get adequate exposure to the sun. I do have an open mind about this practice and can change but only if I see unequivocal evidence for its need.  Read the rest of the article click here

Your partner in health, 

Wellness Consultant
Certified Health Coach
C2 Your Health LLC
Top 50 Health Promotion Professional

Wednesday, January 17, 2018

5 Flu Remedies to Help You Feel Better

OK. It's official we are in a nationwide Flu Epidemic. This I am sure has come at no surprise to you. According to the Centers for Disease Control and Prevention (CDC) pretty much where ever you live in the U.S. there are seemingly tons of people around you sick with the flu. No? I'm sure your doctor has already told you taking antibiotics are not an option. Antibiotics are used to fight infections caused by bacteria, but the flu is cause by a virus. Taking antibiotics when you have a virus may do more harm than good. So you are going to have to tough it out. To help you feel better I have made a short list of some home remedies that may help you feel better, even get better faster and better yet protect you from getting the flu again in the future.  

1. Drink Water 
You many be one of the millions who are not really interested in eating or drinking when you are sick with the flu onboard but in this case drink anyways. Your body needs water to function normally, to purge itself of toxins and waste whether you are sick or not. In fact, if you are congested in your upper and lower airways, feverish, vomiting or have diarrhea you need water even more. It's is well known water will even help speed up recovery. How much water should you drink? The amount varies based on your body size, type and activity level that being said in general most health authorities commonly recommend eight 8 oz. glasses, which comes to 2 liters, or a half a gallon. This is called the 8 x 8 rule keeps it easy. 

2. Use Steam 
Upper respiratory airways are often congested. A doctor friend of mine recommended this years ago and I have used this remedy ever since.  Almost instantly my upper airways become more clear. 

I boil 1-2 cups of water in a sauce pan then remove it from the heat. The add 1 tablespoon of each rosemary and oregano, both have antibacterial qualities. Cover the pan for 5 minutes with a lid. Then lean over the pot, cover your head with a towel, take the lid off (careful the pot is hot) and breath in the steam. Stay there as long as you can to loosen congestion, about 10 minutes. Repeat throughout the day. 

3.  Try Herbal Tea 
Ancient healers have been using herbal teas as remedies for a millennial.  I always recommend drinking organic blends, but they all work. These are the teas I drink most often however there is a huge list of medicinal teas at your disposal. 
  • Chamomile for it's relief of upset stomach and calming effect. Chamomile flower is used in may sleep aide type teas. 
  • Peppermint seems to relive digestive disturbances, and calming a fever. 
  • Ginger helps with nausea, vomiting and improves digestion. 
3. Jewish Chicken Soup
My Granny swore by this remedy.  Since I was a small child with my first sniffle out came the chicken soup. I have to admit I did feel better after a bowl or two. I wasn't totally sure if it was my soup or my Granny. Interestingly enough now-a-days medical science tells us what we already know chicken soup is a great cold and flu remedy; you can read all about it in the New York Times, The Science Behind Chicken Soup. Who knew? 

4. Sleep More  
There are lots of studies now on the healing power of sleep. While you sleep your body reboots every system of your body. If you don't get enough sleep your body will not have enough time to accomplish this task no matter how you feel when you wake up. According to David M. Rapoport, MD Director of Sleep Medicine Program at NYU Langone Medical Center we should be thinking of sleep as a 'tuneup' you need to run smoothly.  How much time does your body need to "tuneup'? He recommends 7 - 8 hours every night.  However, the National Sleep Foundation recommends more like 10 hours. Chances are you need to go back to bed right now!  

5.  Whole Food Nutritional Supplements all the Time 
While drinking lots of water, sleeping better and exercise are essential to cold and flu treatment and prevention along with a healthy and consistent diet rich in nutrients from fruits and vegetables. In fact the USDA now recommends 10 servings. I don't know about you but for me that is quite a load of produce! That's why hundreds of medical professionals reviewed the 38 medical research studies then began recommending Juice Plus+ to their clients and patients like Andrew Clark, MD recommends. Doctors all over the world now realized Juice Plus+ utilizes the nutrients from the 17 plus fruits, vegetables and grains to help boot the immune systems and reduce cold and flu symtoms by positively impacting the physicology of the body systems all year long.  

You might also consider having on hand Herbal Medicine Cabinet. If you are wondering what is a Herbal Medicine Cabinet and what do I put in it? Guess no longer Modern Alternative Health has some great ideas! 

Your partner in health, 

Cindy Cohen RN, BS BA 
Certified Health Coach 
Certified Wellness Coach 
Top 50 WELCOA Health Promotion Profession

Saturday, January 13, 2018

Flu Epidemic Worst Since 2014

In case you are wondering yes this is the worst flu season since 2014 – 2015 according to the latest report out this week by the CDC has been tracking the flu for 13 years stated this week Dan Jernigan, head of the CDC’s flu division, in a press briefing said this is the first year we’ve had the entire continental US every state with the same level of flu activity. The news is calling it a “Flu Epidemic”.

Around the country, doctors’ offices are packed with flu patients and hospitals are bursting at the seams with flu patients with highest hospitalizations are occurring among those over age 65, but adults aged 50 to 64 are also being hospitalized in higher-than-usual numbers and children younger than 5 years old. This flu is also claiming tragic deaths, 7 pediatric and 15 senior adults over 65 years old have died. Some states are declaring a public health emergency.

What do you need to know about this year’s flu epidemic? According to Healthline.com  these are the 6 early signs of flu to look for:
  • Sudden Fatigue
  • Body Aches and Chills 
  • Cough 
  • Sore Throat
  • Fever 
  • Gastrointestinal problems
Emergency symptoms to look for are symptoms getting significantly worse. Your overall health can determine the severity of your symptoms and how long the flu lasts. Seek immediate medical care if you have the following symptoms:
  • chest pain
  • breathing difficulties
  • bluish skin and lips
  • severe dehydration
  • dizziness and confusion
  • recurring fever
  • worsening cough

What can you do? 
According to the Center for Disease Control and Prevention (CDC) good health habits can slow down transmission such as covering your cough and washing your hands often can help stop the spread of germs and prevent respiratory illnesses like the flu. There also are flu antiviral drugs that can be used to treat and prevent flu that can be prescribed by your doctor. 

Need flu relief fast? According to WebMD there are Home Remedies for fast flu reliefMost of these remedies have been used to treat symptoms for years and who knows may help you feel better while your body fights the virus.  

Your partner in health, 

Cindy Cohen RN, BS BA
Certified Health Coach 
Wellness Consultant 

Nominated Top 50 Health Promotion Professional 

Wednesday, January 3, 2018

Simple Changes to Guide Your Wellness

Welcome to 2018! While flipping a page in a calendar doesn’t wipe out our unfinished to-do lists from 2017, it does have a way of putting life into perspective. So, for me, each new year feels like a clean slate. I see it as an opportunity to get back on track with my goals or even set new ones.
In 2018, why not give yourself the ultimate gift of improved health and wellness? Speaking of gifts, I’ve got one to help you get started. In lieu of an article about resolutions, I’m making you a list you’ll want to keep around –products, recipes, and inspiration to simplify your approach in making 2018 a banner year. What could be easier?

  1. Water bottle: Make it your shadow. Take it everywhere you go, and you’ll never find yourself falling short of your daily hydration needs.
  2. Vegetable spiralizer: These have been around for a while, and my guess is they’ve moved from trend to classic. While it’s okay to enjoy the real thing when cravings hit, it’s also a healthy move to replace calorie-laden pasta with nutrient-rich vegetables on a regular basis.
  3. Good eats: To follow up on #2, try this killer recipe for zucchini noodles and chicken with peanut sauce.
Read the rest of the article:  8 Simple Changes to Guide Your Wellness in 2018

Sunday, December 31, 2017

Oye, how to I get rid of this hangover?

The world over has some pretty wacky hangover cures. Maybe you've heard a few wacky ones yourself. In the U.S. the most famous is the Prairie Oyster remedy. A raw egg (beware of salmonella poisoning), Worcestershire sauce, Tabasco sauce, vinegar, salt and pepper, the idea is you down the whole thing in one big gulp and you're fit to face the day. Really? In Germany the hangover breakfast of choice is a pickled herring wrap stuffed with pickled cucumber and onion. Yum? In Romania tripe (animal stomach) in a salty soup with vegetables. Yuck!

You may not know this ... according to MayoClinic.com  a hangover can be the result of even 1 alcoholic drink depending on what your are used to however the general rule is the more you drink the more likely you are to have a hangover.

A hangover comes from the alcohol causing:
  1. Dehydration (thirst, dizziness and light headedness)
  2. Inflammatory response from your immune system (such as an inability to concentrate, memory problems, decreased appetite and depression) 
  3. Irritability of the stomach lining (abdominal pain, nausea or vomiting)
  4. Low blood sugar (fatigue, weakness, shakiness and mood disturbances, even seizures)
  5. Blood vessels to expand (headaches, reduced energy)
  6. Sleepiness (groggy and fatigued)
Replace, restore and rejuvenate.

The best way to get rid of your hangover is of course not develop one in the first place. However if you're in need of a cure the best cures address what's causing the hangover and no, it's not "hair-of-the-dog-that-bit-you". The recipe is replace the fluids you lost, restore nutrient balance and rejuvenate with rest and sleep. 
  • Hydrate - before you go to bed and the next morning drink water, electrolyte replacement drinks or juice.
  • Reduce inflammation - avoid sugar, sugary drinks, breads and pasta. Eat fish, seeds and nuts. 
  • Stomach irritation - drink ginger tea and peppermint tea.
  • Blood sugar stabilization -  eat healthy foods such as high fiber fruits, vegetables, beans.
  • Restore energy - take a good quality whole food supplement, B12 and B vitamins.
  • Rest - drink soothing lavender and chamomile tea, take a hot shower, go back to bed, relax and rejuvenate. 
DON'T  Your first thought might be to reach for the acetaminophen (Tylenol) to kill the pain, however your liver is busy metabolizing (detoxing) all that liqueur, this pain killer creates more havoc. So put it back on the shelf.

DO  If you must, ibuprofen (Advil) is a better choice. It's easier on the liver, however harder on the stomach. So do eat before you take ibuprofen and save yourself from an stomach ulcer later.

Your partner in health,

Cindy Cohen RN, BS BA
Certified Health Coach
Wellness Consultant
WELCOA Faculty
Top 100 Health Promotion Professional