Wednesday, March 20, 2019

Sugary Drinks Consume as Little as 2 Will Make You Sick

In the news this week yet another article discussing another ill - health impact of sugary drinks. It's good to note your heart is not the only organ impacted by sugary sodas.  As this article states the ill - effects of sugary sodas include weight gain and heightened risks of type 2 diabetes, heart disease and stroke to this list you can add other risks noted by medical research such as fatty liver, belly fat accumulation, insulin resistance, metabolic syndrome, leptin resistance, increased risk for cancer, disaster for dental health, increased risk of gout, increased risk of dementia plus all other diseases and conditions related to chronic inflammation.

What to drink instead? Water, beautifully fruit infused water recipes, sparkling water recipes and infused teas recipes. Remember sugar is highly addictive, so you may find reducing you sugary drinks slowly is a good way to go. For example, each day replace 1 sugary drink with 1 water each day. Here's an article to help you by Prevention Magazine

On Monday, March 16, 2019 HealthDayNews published the article, Stay Away From Sugary Sodas, Spare Your Heart by Amy North. Here's the article. 

People who regularly down sugar-laden sodas, juices and sports drinks aren't doing their heart any favors.

A new study of more than 110,000 U.S. health professionals found that the more people drank sugary beverages, the higher their risk of death from cardiovascular disease.

People who consumed at least two per day were about one-third more likely to die of heart disease or stroke, versus those who rarely had sugar-sweetened drinks.

And it wasn't just because that the latter group was more health-conscious. The risk remained when the researchers factored in overall diet and habits such as exercise, smoking and drinking.

While Americans eat plenty of junk food, there is reason to focus on sugary drinks in particular, according to Vasanti Malik, the lead researcher on the study. "They're the single biggest contributor of added sugar to Americans' diets," said Malik, a research scientist at the Harvard T.H. Chan School of Public Health. The new findings do not prove that sugary drinks, per se, raise the odds of dying from cardiovascular disease, Malik said. But, she added, many studies have linked the beverages to ill health effects -- including weight gain and heightened risks of type 2 diabetes, heart disease and stroke.

"If you look at the overall literature, the association is strong," Malik said. "This study is offering another piece of evidence that we should reduce our intake of sugar-sweetened beverages."Debbie Petitpain, a registered dietitian not involved in the study, agreed. "There's no downside to cutting down on sugar-sweetened beverages," said Petitpain, a spokesperson for the Academy of Nutrition and Dietetics.

In fact, she added, it's a simple way to slash excess calories -- easier than, say, eating a smaller dinner every night. That doesn't just mean cutting out soda, though. "We used to only talk about soda," Petitpain said. "But added sugars are lurking in many other beverages, too -- juices, sports drinks, coffee drinks. Ideally, people should replace those beverages with water," Petitpain said. "But if you really need that sweet taste," she added, "there are low-calorie alternatives."

In this study, published online March 18 in the journal Circulation, there was evidence that replacing one sugary drink each day with an artificially sweetened version could trim the risk of dying from heart disease.

Tuesday, March 5, 2019

Undiagnosed Diabetes Runs Rampant Here

Like many of you my family history (my grandpa) includes Diabetes Type 2. He was diagnosed around 65 years old, after he had his first heart attack. My grandpa was never really consistent in taking his medication because you see, when he went to the doctor, the doctor would say "Sir, your blood sugar is doing great, keep up the diet program and exercise." So to my grandpa would stop is medication, then later tell us "My doctor said my blood sugar is great so I don't need to take my diabetes medication any more, just keep with the diet and exercise."  After his stroke we later understood from the doctor this was not the case. However, by then my grandpa was already experiencing many of the bad side effects of not keeping his blood sugar as close to normal as possible. And because he fail to understand what diabetes was all about, he drifted into a diabetic coma, then died. 
It is my hope along with our national associations for the prevention of diabetes type 2 knowing about diabetes type 2 and your relationship to it will be the kick in the butt you need to take the Diabetes Risk Test, see your family health practitioner or visit you closest community screening facility for a screening exam. And if you already have diabetes type 2, I hope you understand this is about you, in the case of diabetes no one is left uninjured in the battle if you do not have the ammunition (knowledge put into action) to protect you.  
American Diabetes Association Diabetes Alert Day ®, observed annually on the 4th Tuesday in March, is a 1-day wake-up call to inform the American public about the seriousness of diabetes, particularly when diabetes is left undiagnosed or untreated. Diabetes Alert Day 2019 will be observed on Tuesday, March 26. 
The data collected for this article was from the National Institute of Diabetes and the American Diabetes Association along with what is already accepted current knowledge about diabetes type 2.
Did You Know? 

  • Diabetes affects about 30.3 million Americans or about 9.4 percent of the U.S. population. Studies demonstrate once you are diagnosed with diabetes type 2 your are 10 years from your first heart attack. It doesn't matter how old your are. Kids now are being diagnosed with diabetes type 2 at 6 years old, having heart attacks at 16 years old. 
  • Nearly 1 in 4 adults with diabetes, or 7.2 million Americans, are unaware that they have the disease.*  Resent studies show people who are diagnosed through screening and receive routine early treatment are less likely to experience the side effects of diabetes.  According to the article The Dangers of Untreated Diabetes left untreated diabetes can lead to blindness, kidney disease, heart disease, amputation, high blood pressure and death. 
  • 9 out of 10 adults with prediabetes don’t know they have it. You are at risk if you are overweight, inactive, have high blood pressure, high cholesterol, a family member with and / or had a baby with a birth weight of more than 9 lbs.  How do you know you are prediabetic?  You must have a blood test.  To learn more click here

You partner in health,

Cindy Cohen RN BS BA 
Certified Health Coach
Wellness Consultant
WELCOA Faculty  
C2 Your Health LLC 

Wednesday, February 20, 2019

Heart Healthy Recipes, With Love - Celebrating Heart Healthy

On a personal level, what could be both more important and more basic than taking care of your heart?
February is American Heart Month, but the Juice Plus+ Company mission of inspiring healthy living around the world means that heart health is a central part of our vision year-round. Diet, exercise, hydration, managing to get good sleep and keep stress at bay — all these work together for heart health.
"But are there recipes?" we hear you asking. "This blog post title promised me recipes." There are recipes! From our hearts to yours. But first:
What are your favorite heart-healthy dishes or tips and tricks? Tell us in the comments below!

Cinnamon, ginger, carrot, yum. Bonus points for being something you make ahead of time for busy mornings.Heart health note: The benefits of whole-grain oats (not the instant stuff) include a decreased risk of heart disease.

These are so easy to make — five minutes of prep time and 25 minutes of letting these rich smells fill your kitchen.Heart-health note: Apart from tasting great, lentils are high in soluble fiber, magnesium, and folate.

Yes, it's a quinoa-based variation on risotto. And yes, it is delicious.Heart-health note: Quinoa contains a bit of heart-healthy omega-3 fatty acids (which are also featured in our Omega Blend!). It's one reason quinoa is part of Complete by Juice Plus+ nutrition bars.

Tomato, Kalamata olive, a little cheese: There's a lot to like here. Don't let the ingredient list put you off — prep on this one is simpler than it looks.Heart-health note: Chickpea flour is gluten free and packed with nutrients, including fiber and protein. P.S. Is chickpea powder part of Complete by Juice Plus+ shake mix? Yes, it is.

Ginger and lime juice jazz up this American Heart Association recipe.Hearth-health note: Blackberries (and many of their purple cousins) are high in anthocyanins. We've talked about anthocyanins and heart health before —  and blackberries are part of our Berry Blend capsules and chewables.

These flourless cookies are so, so good — with or without the bittersweet chocolate.Heart-health note: Monounsaturated fats, like those in almonds, are being linked to heart health
Source: click here

#C2YourHealth #Nutz4Nutrition #wellnesswednesday 

Thursday, February 7, 2019

What's Happening Inside Your Supplements?

This week I received in the mail my January/February issue of Nutrition Action Newsletter with the article Tainted Supplements Are You Taking Hidden Drugs? 

WOW I was surprised and not surprised all at the same time when I read this article! It never occurred to me unscrupulous supplement companies would put medications in their bottles! Did you? What's even crazier the bottle says words like "all natural" right on the bottle. 

The medical community for decades has been suspicious as to what's happening inside the supplement bottles. Why? Because supplements are unregulated which means our government or any other regulatory agency for that matter is not over seeing what's going into those bottles. I suspect what is going into them and on the label is whatever the manufacturer thinks will make them the most money. I'm guessing for some company’s personal safety is out the window.  

Supplement companies have been under investigation for years by the State of New York, Consumer Labs, USA Today even 20/20 along with many watchdog organizations confirming the findings inside the supplement bottle could be just about anything sometimes to the exclusion of the actual supplement you think you are purchasing. In other words, you might think you are buying Vitamin C but there may not be any Vitamin C in the bottle you buy. That's why most health professionals are reluctant to recommend any type of supplement. The question is if the supplements don't contain the what they say it leaves us with the question, what's in those bottles?  For many it remains a mystery. When it comes to your health do you want a mystery solution? I think not! 

Consumer Reports weighs in with this article Dietary Supplements Found Tainted with Prescription Meds, The FDA uncovered hundreds potentially dangerous products - but less than half trigger recalls stating "The Food and Drug Administration (FDA) found between 2007 and 2016 that 776 dietary supplements from 146 companies contained prescription drugs, some of which pose significant dangers to consumers." 

Why do you need to know? Because what you don't know can hurt you. Since supplements are not held by the FDA under the same scrutiny as medications the supplement you are taking may not be safe. In fact, they might be making you sick. How do you know? 

One way of is by checking in with consumer watch dog organizations. The one I rely on is Consumer Lab, they're a consumer advocate membership website. Once joining you have access to the research and testing, they're doing on your behalf. 

There are companies who also put up lists. Check this out this list, do you see your supplement here? Tainted Products Marketed as Dietary Supplements "This list only includes a small fraction of the potentially hazardous products with hidden ingredients marketed to consumers on the internet and in retail establishments. FDA is unable to test and identify all products marketed as dietary supplements on the market that have potentially harmful hidden ingredients." 

There's a ton of research demonstrating if you eat a healthy diet you don't need to supplement, however who eats a healthy diet? These poor eating habits along with misinformation given to consumers are why Americans are spending 20 billion dollars a year as reported by Office of Dietary Supplements looking to reduce disease risks, which no multi-vitamin supplement can do. How do we know this? The FDA came out with a statement saying, "supplements cannot be intended to treat, prevent, or cure diseases."

What does this mean to you? Buyer beware. Supplements are so unregulated they can be made in your garage, packaged and if you can find a someone to buy them, sell them and it's all totally legal. This means there's really no way of telling what's inside that supplement. These same packaging non-regulations extend to the labeling. So, the mystery continues. Not good. 

What can you do? You can start by working towards choosing a healthier lifestyle, eating healthier foods, and more fruits, veggies and whole grains as directed by our government on the  USDA Choose My Plate website. Eat as many whole foods, as close as you can to a plant-based diet. If you need help supplementing your eating take a whole food supplement, look for Nutrition Facts labeling vs. Supplement Facts.  Start by making one simple change at a time, focus on one change at a time, once you've mastered that change move to the next. Just think at the end of the year you would have made 12 healthy changes. Bravo for you!  

Back in the day when your grandma's day when she asked her doctor should she take a supplement they might have said "If you want to take supplements you can but you are wasting your money". When your mom asked the doctor, they might have said "Supplements can do more harm than good, stay away from them." Today your doctor might tell you, "Stay away from supplements, they may kill you." Sound extreme? Maybe not.

Your partner in health, 

Wellness Consultant
Certified Health Coach
Top 50 Health Promotion Professional 
C2 Your Health LLC
#Nutz4Nutrtion #C2YourHealth
Looking for a whole food supplement? We recommend this one. >>click here<<
🎗️Our charity of choice for 2019

Wednesday, January 30, 2019

It Seems Like The U.S. Is Still Experiencing Hundreds Of Food Recalls Every Year

You might be like me starting to be afraid to go to the grocery store right now for fear of what product will be recalled next? In January alone there were 9 different foods that's almost 2 foods types per week from 9 different companies. Granted that may seem like a small number of companies and foods compared to the thousands, if not millions of food producers and food items except for one thing. What if it's you? 

What if you are the one consuming all the products contaminated?  It could easily be. The foods recalled are mostly meats, packaged foods and greens. Here's the alerts published by the USDA recall website check it out. Today chicken nuggets were recalled be sure to read the article Chicken Nugget Recall 2019 What Products are Affected? to see if this is you and if it is note there is a phone number you can call for help. 

You could say these recalls make a good argument for eating more of your meals prepared at home, mostly whole food plant based and grow your own vegetables and fruits when ever you can. You might want to add to this list to reduce the negative effects of contaminated foods on your body by doing what you can to strengthen your immune system to help you keep these crazy bacteria at bay. 

What would you need to do to strengthen you immune system? The Core 4 (One Simple Change)  healthy eating program is safe for everyone and  then grow your own garden on the indoor / outdoor garden tower. And yes, I do practice what I preach. I eat whole organic produce I grow my self on my garden tower. #CindysGardenTower and when possible eat whole foods, drink plenty of water, add in moderate activity, sleep when tired most of the time all reducing your stress load. You don't have to be 100% on board with a healthy lifestyle but you do need to make one simple change at a time working your way there. 

And now ....  

The U.S. Is Still Experiencing Hundreds Of Food Recalls Every Year 

The United States made a significant upgrade to its food safety system in 2011 by passing the FDA Food Safety Modernization Act which was supposed to regulate how foods are grown, harvested and processed as well as granting the Food and Drug Administration (FDA) mandatory recall authority. Despite the improvements, the U.S. is still experiencing hundreds of food recalls every year with the Centers for Disease Control and Prevention estimating that 1 in 6 people contract a foodborne illness annually.
The frequency and severity of food recalls can provide an insight into the standards of food safety in a certain country. A new report from U.S. PIRG shows that the total number of food recalls across the U.S.  dropped between 2017 and 2018. Even though that might seem like good news, the long-term trends are less rosy with recalls of meat and poultry up 66% since 2013. Even more troubling, the most dangerous Class I recalls of meat and poultry increased 83% between 2013 and 2018. Class I refers to food with serious health risks such as containing botulinal toxins or undeclared allergens.
Despite the drop in overall recalls, U.S. PIRG Consumer Watchdog Associate Viveth Karthikeyan said that the number of recalls "are a warning to everyone that something is rotten in our fields and our slaughterhouses. Government agencies need to make sure that the food that reaches people’s mouths won’t make them sick". The report recommends an across-the-board upgrade in the nation's food safety defenses with improvements necessary in food production and testing, inspection and monitoring, traceability and recall effectiveness. 

Source: Click Here to read the rest of the article 

Wednesday, January 23, 2019

7 of the Worst Fast-Food Salads, According to Nutritionists

This week during the government shutdown President Donald Trump put on a fast-food feast to welcome the National Football Champions to the White House with pizza, over 1,000 hamburgers and french fries. Some sources reported the meal coast was $3,000, much less than a meal prepared by the White House staff. The reason for the fast food was served was because it was a quick and easy fix. President Trump admitted they "could have had salads, guys aren't into salads" so they had fast food.

I got to thinking these are the same type of decisions we as a country are facing every day in our homes. Our kitchens are shut down too, due to busy schedules, long work hours and the idea of a quick fix, fast food. However, it’s not really quick and the only thing you are fixing is your hunger pains. What we are really doing is solving a problem now and creating more problems in the future, namely a future filled with sickness, sadness and financial insecurity. 

But wait, you say you eat salads at fast food restaurants so you’re in a good spot. Surprise! Make note, if it comes from a fast food restaurant, you’d best step away from it before it kills you. 

Read on ….   

7 Of The Worst Fast-Food Salads, According To Nutritionists

TV exposés, investigative magazine articles, healthy lifestyle websites and books like Eat This, Not That! have been alerting the American public to a real bummer of a fact for the past decade: Just because it’s a salad doesn’t mean it’s good for you.

Before nutritionists and Dr. Oz revealed that Chili’s Quesadilla Explosion Salad is the nutritional equivalent of eating two bags of potato chips, many of us believed in earnest that we were making a smart choice by choosing a salad at our favorite chain restaurants and fast-food joints. If we can’t trust our go-to meal spots to keep us feeling healthy with something that comes in a bowl of lettuce, what are we supposed to eat when we’re in a rush and/or on a budget?

The FDA has taken note. As of May of 2018, restaurants with over 20 locations had to start listing calories so customers can make informed decisions. Taco Bell has become a leader in the healthy menu item expansion that many chains are making, and many of the country’s heavy-hitters now have feel-good options.

That doesn’t mean these menus don’t require a bit of navigating. There are healthy salads and unhealthy salads, and sometimes there are better menu picks altogether.

That’s why we’ve turned to the experts to shine a light on fast-food chain salads. By looking at the biggest offenders at top chains in terms of calories and fat as well as what ingredients they include, we can start to make sense of which salads to avoid, which salads are actually full of good fat, which modifications to make to take a salad from empty calories to nutritionally economical, and in some cases, what to order instead of a salad.

Read the rest of the article: Source Link

Tuesday, January 1, 2019

Oye, how do I get rid of this hangover? Remember the 3 R's

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  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:
  • Dehydration (thirst, dizziness and light headedness)
  • Inflammatory response from your immune system (such as an inability to concentrate, memory problems, decreased appetite and depression) 
  • Irritability of the stomach lining (abdominal pain, nausea or vomiting)
  • Low blood sugar (fatigue, weakness, shakiness and mood disturbances, even seizures)
  • Blood vessels to expand (headaches, reduced energy)
  • Sleepiness (groggy and fatigued)  

Best Answer: Replace, Restore & 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. 


Your first thought might be to reach for the acetaminophen (Tylenol) to kill the pain, however experts agree your liver is busy metabolizing (detoxing) all that liqueur, this pain killer creates more havoc. So put it back on the shelf.


According to the experts, 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.  

Wellness Consultant
Certified Health Coach
Top 50 Health Promotion Professional 
Looking for a whole food supplement? We recommend this one. >>click here<<
🎗️Our charity of choice for 2019