Monday, September 24, 2012

Dr. William Sears is a Big Help with 9 Simple Steps to a Healthier Family

It's hard to get your kids to eat right. No surprize!
If you are looking for help here's a great place to start ...

Dr. William Sears provides us with this brilliant video presentaton in one of the best nurtitional strategy videos I have seen to help moms and dads. Breaking down what seems to be the over whelming task of teaching and getting your kids to eat right into 9 Simple Steps to a Healthier Family. Each step accompanies clear and consise directions, suggestions and recommendations on how to implement the healthy eating tips.

For example, Dr. William Sears makes this suggestion re. healthy snacks. To help your kids eat healthy snacks, use a muffin tin, fill it with "grow foods" and encourage your small child to feed themselves "graze" throughout the day. I tried this for my kids, they loved it and I did too. Encouraging your child to eat healthy, teaching them the foods to eat, have fun and feel independent all at the same time, what could be better!

Here is the video for you. The whole presentation is about 15 minutes. Watch it with your kids!

Click here to view Dr, Sears 9 Simple Steps to a Healthier Family Steps 1 - 5

Click here to view Dr. Sears 9 Simple Step to a Healthier Family  Steps 6 - 9

Another great idea Dr. William Sears suggests is "brainy breakfasts" which you can pick up from Parenting Mag. and off  Dr. Sears website along with the ideas on this video.

For more than 40 years Dr. William Sears has advised two generations of busy parents on how to raise healthier families. He and his wife Martha have authored 38 popular books and countless articles on parenting and childcare, and he serves as a medical and parenting consultant for Baby Talk and Parenting magazines. Dr. Sears has appeared on over 100 television programs, including 20/20, Dateline, Good Morning America, Oprah Winfrey, and The Today Show.

If you're in the South Bend, IN we are presenting a Lunch and Learn program Friday, Sept. 28th  at the Civil Rights Heritage Center the Healthy Happy Kids Campaign, which includes 9 Simple Steps to a Healthier Family and how to enroll in the Juice Plus+ Childrens Health Study.

If you get a chance to watch the video, let us know what you think.

Your partner in health,

Health Consultant

C2 Your Health LLC is an official enrollment site for the Juice Plus+ Childrens Health Study. Contact us to enroll.

Monday, September 17, 2012

Drink Water. How much?

Not long ago a health story was shared with me and I would like to share this story with you.
In sharing our stories is how we all learn and connect.

A young women, in good health and spirits shared her story with me. She told of her many visits to various physicians, family practice, neurologist, internal medicine, etc. looking for the cause and treatment of migraine headaches which had debilitated her to the extent she was unable to work when the headaches were present. After exhausting the medical experts in her city, missed numerous days of work and unable to care for her children she traveled to Mayo Clinic as a last hope.

In just a few days the physicians at Mayo Clinic diagnosed her with dehydration, the cause of her migraine headaches. She was given IV fluid therapy for 48 hours and sent home with a prescription for drinking more water. This is how she concluded her story "I spent thousands of dollars to find the cause for my migraine headaches and all I needed to do was drink more water."

All body functions depend on water.
Our health depends on the critical balance of all systems. When even just one system fails us, we become lost on the road of degenerative illness. A road that is sometimes difficult to find our way back, always long, and expensive emotionally, physically and economically.

Let's take a look at what the early symptoms of dehydration. You may notice these symptoms early in the afternoon, especially when the weather changes to warmer temperatures:
  • headaches
  • dry mouth
  • dry eyes
  • dry mouth
  • reduced sweating
  • nausea and vomiting
  • light headedness
  • muscle cramping
Lately there have been a small number of articles in the news, discussing "over-hydration" or drinking too much water. This occurs in a very small portion of the population, the rest of us ... needless to say needs to drink more to support our body's healthy body functioning.


The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

Another approach, is take your body weight, divide that number by 1/2, this would leave the total number of ounces you will drink. For example, if you weight 100 pounds divide 100 by 1/2 = 50. Your water intake requirement will be 50 ounces per day.

Which ever approach you use, consider this ... if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.

Other considerations when deciding to how much water to drink. Coffee and soft drink drinkers (caffeine load) need to double your water consumption; exercise enthusiasts add 8 ounces for every 20 minutes of exercise to replace the water you loose with these dehydrating activities.

Remember it is easier to prevent disease,
maybe even as easy as having a glass of water,
than it is to cure disease.

Your partner in health,

Cindy Cohen RN
Health Consultant

Sunday, September 9, 2012

Here’s How to Eat Healthy - Mom's 3 Strategies

With school starting back up this time of year, and all the talk of "soccer mom" on the news I'm reminded families with young children, single parent families and families with both parents working (which pretty much covers most of us) have challenges eating healthy on the run, driving here, there and everywhere!

How did all this unhealthy eating get started? And how can you stop it? Would your family revolt if you changed your mind about what, when and how to eat? If you did,  decide to make the change, where would you start?

I remember thinking "what would be something easy I could do that would not be too hard? You know a small step in the right direction?" Something easy to do. It came to me ... the easiest thing to do would be not step foot in a fast food restaurant and nor would my family for one year.

Easy? What was I thinking?

I didn't realize how much time I spent in the "got to have that toy", inside jungle gym "play place" which of course is the location of all "happy meals". Once I make a decision I stick to it and I could stick to this too. I had set the challenge before me and I was up for it. Me turn back? Never! After all I announced to all my friends my new eating plan "stay way from fast food places" so how could I turn back? Although, I have to admit my family did not share in my enthusiasm or commitment however they were along for the ride, mostly because I do all the driving.

This may seem like "too much time" but the next time you are sitting in the drive-in window with the kids screaming at each other, can't decide what they want and you are running late for where ever you are going... think about how much time you are wasting sitting there making yourself crazy and the kids too! Last time I checked there really is nothing "fast" about "fast food." Besides what could be faster than a apple and a glass of water?

Here is what I learned.... plan, enlist some help and reward success.

1. Plan ahead.
Remember the old saying "plan your work and work your plan'? Well here you go ...
  • Your car is your refrigerator, keep a cooler or reusable insulated bags in the car.
  • Freeze bottles of water to keep foods cold and for cold water later.
  • Have cold bottles of water ready to go.
  • If you like flavored water, make tea (decaffeinated), make lemonade in the bottles.
  • Snacks, divide into single portion sizes as directed on the package put in containers, zip lock bags.
  • Cut up fruit and veggies sprinkle with lemon juice prevent from turning brown.
  • Your car is also your trash can so keep trash bags handy. I keep extra in the trunk of my car.
  • Expect guests. Other children will love the snacks you have and will want some too!

2. Enlist some help.
Enroll your family in the program. Ask them for help, ideas and support. Make it fun. Once your family sees there is no turning back they will jump on board.

Snack ideas:
  • Whole wheat, rice crackers and cheese
  • Sliced apples (lemon juice) and natural peanut butter
  • Oranges pealed, sectioned
  • Brussel sprouts, Carrots, Broccoli, Green Beans raw or steamed

  • Green peppers, cucumbers sliced
  • Whole wheat pretzels
  • Pita bread, sliced and hummus
  • Hard boiled eggs, pealed
  • Chicken cubed
  • Protein, snack bars (no hydrogenated oils or high fructose corn syrup)

3. Reward your success.
Any time you make a change there will be challenges the biggest challenge being your thinking. Many of the choices you make are from habit, what comes easy, without thought. So this will require some re-thinking. It's not easy for you or your family. Set small goals. I started with one week. Then 2 weeks, then 3. Success builds on success even small changes all up to big ones. Reward yourself. Decide what the reward will be in advance, enlist some help, when you reach your goal, celebrate!

It is now 6 years later. Funny how things are different since my family stopped eating at fast food joints. I lost 30 pounds (and have not put it back on), my kids never fight over where we are going to eat after school and we saved money on our food bill. The fast food places have continued to grow, as have our nations obesity epidemic for adults and children.
Maybe it really isn't funny at all.

Food for thought:
  • Reusable containers and bottles are good for you (easy) and good for the environment.
  • Anything you make yourself will be more healthy than anything you buy ready to go.
  • Any sugar you add will be lower in sugar than anything you buy.
  • If it comes out of the freezer it is not the "best" or even a "good" choice of foods.
  • The more convenient the food is the more salt and unhealthy additives it has.
  • The lower the fat content the higher the sugar content.
  • The longer the self life ... the shorter your life.
I did make one more small change that was to enroll my children in the Juice Plus+ Children's Health Study, I consider it the "real health insurance - prevention". You might want to take a look at the Children's Health Study for your children.

Your partner in health,

Cindy Cohen RN, BS BA
Health Coach, Wellness Consultant

C2 Your Health is an official Chidren's Health Study enrollment center.  If you think your child qualifies for enrollment contact the team of C2 Your Health LLC.

Sunday, September 2, 2012

Artificial Sweetners – Why Risk It?

Have you ever really thought about Artificial Sweeteners?
Now might be a good time.

Have you been using artificial sweeteners to save a few calories?
As a way to slim down?
Keep those pounds off?
Well think again.

A recent research study conducted at Purdue University shows that a group of test subjects fed artificial sweeteners subsequently consumed THREE TIMES THE CALORIES of those given ordinary sugar. The group who ate artificial sweetener also had 10% greater weight than the group who ate sugar. So there goes the slim down theory...

Let's take a quick look at the most popular artificial sweeteners.

Why are they called ARTIFICIAL? Because artificial is not natural. Artificial is not organic, not from the earth, not whole food and not life giving. Artificial sweeteners are manmade chemicals, unknown to nature, unrecognizable to your body and depending on what you read have a host of potential side effects that are certainly not... life giving.

ASPARTAME (Equal) - There has been a great deal of controversy around aspartame adverse side effects (dangers vs safety) and the circumstances around it's approval. Dangers you may be asking?

SUCRALOSE (Spenda) - Sucralose has been scrutinized due to the marketing strategies advertisements such as " made from sugar" which is false and misleading. Sucralose is not made from sugar. Sucralose is a manmade group of chemicals, not made from sugar, just like sugar or anything else natural. Just more chemicals. Sucralose is a fairly new product on the market so it is hard to say what the adverse effects (dangers) may be. Are you willing to be a test subject for splenda?

You are trading these chemicals for sugar? Why?

SUGAR - Sugar is from whole food, organic, comes from sugar cane (the earth) and our bodies know what to do with it. Sugar has been on the market for at least as long as I have been here which is over 50 years. There is no confusion about how sugar came into being and arrived on your dinner plate, or drinks.

Here is what you are trading.

Sugar 30 calories per teaspoon, for more chemicals and more chemicals.

Do you ever wonder what happens to all those chemicals in your body?
I think they are making you and me sick and so do many other national organizations.

The next time you reach for the yellow or blue package for that nice glass of anti-oxidant loaded green tea ask yourself why?

Your partner in health,

Health Consultant