Pack a Protein Punch

Smoothies are a great way to fuel up before or after a workout.  Drinking a milk-based smoothie can help you replace the lactic acids needed to repair tired muscles post-workout.  Go beyond the basic protein powder shake and bulk up your daily fruit and vegetable needs.

Ingredients

• 1 scoop of chocolate protein powder
• 1 cup skim milk
• 1 banana
• 4-5 whole strawberries (frozen or fresh)
• ½ cup kale, chopped
• ½ cup spinach, chopped
• 1 tsp. ground flax-seed

Blend together and serve.  Makes 1 serving.

Going Green

The green smoothie has seen a lot of action lately.  It is an almost perfect blend of fruits and vegetables in one serving. It can be tailored to your needs and tastes while throwing in a few things that you may not like the taste of, but need in your diet.  You can change it up daily and create a limitless range of green smoothies, even ones that can help eliminate belly fat.  Green smoothies have been known to improve skin, aid in weight loss, promote better sleep and improve your overall health, detox your liver and help digestion. Here is a basic recipe from Dr. Mehmet Oz to get you started.

Ingredients

• 1 apple (cored, skin on)
• Big handful of spinach
• 1 small cucumber
• 1 celery stick (chopped)
• ¼ tsp. ginger root (peeled)
• Pinch of parsley
• Lime juice from ½ a lime
• Lemon juice from ¼ lemon

Blend and serve.

Get Energized

A protein smoothie can provide fuel for your body and a green one can detox you – but what about a drink that is like a shot of energy each time you drink it?  Using ingredients like peanut or almond butter and a potassium-rich banana will get you going and feeling great.  Add cocoa powder and a dash of cinnamon for flavor and you have a vitamin packed drink that gives the energy you need to start your day or hit the gym.

Ingredients

• 1 banana
• 2 ice cubes
• 1 tbsp. cocoa powder
• 1 cup plain or vanilla Greek yogurt
• 1 tbsp. creamy peanut butter.

Blend and serve.  Makes 1 serving.

Recently Dateline NBC did an investigation into hormone disruptors. As with most stories, there are 2 opinions and 2 valid arguments to whether we can still use these items or should avoid them like the plague.

For the investigation, the reporter conducted urine tests on herself and her children. She alternated days – one day using products with hormone disruptors and chemicals, and one day using only using chemical-free items and whole foods. Of course, on the days she used the products with chemicals, her levels spiked.

But does this mean her health was in danger?  One daughter tested over 10 times the average level of toxins. That being said, there are no proven risks of having some of these chemicals in our bodies. The initial tests were done on rats and the effects for humans are speculated. Doctors and researchers say that even when found in small levels in the human body, they are far below the danger zone and we should not be concerned. They say that some of the opposing researchers are alarmists – not by purposely trying to scare the public but by presenting the data in a way that certainly does instill fear into people.

On the flip side, other physicians say that developing bodies in children are particularly susceptible to these chemicals and they should be avoided, as they can cause everything from obesity to infertility to ADHD. Many people, including mothers of young children, want to do all the can to avoid chemicals around their families.

Are you concerned? The items that you may want to avoid are :

• Anti-bacterial soaps
• BPA lined cans
• Any plastic bottle that doesn’t say “BPA free”
• Chemicals in skin care and soap (choose organic or chemical-free versions when you can)
• Microwaving food in plastic packaging

Having listened to both sides, an argument for moderation may solve the issue, or at least keep us from going overboard with fear. When given a choice of using the chemical-based products or a healthier version, choosing the latter can’t hurt. But there are times it is not feasible, not affordable or not available, so perhaps we shouldn’t stress ourselves too much over it. Stress is not good for our health either.

Tension Headache

Probably the most common headache and easily the most curable. The pain feels like an ache or pressure that can become intense as it radiates around the temples or at the back of the head and neck. The cause of this pain is often stress-related. Muscles in the neck and scalp can contract during stress and cause the head to ache. A tension headache won’t stop your day like a migraine but it can certainly feel like it might, if it gets worse.

Treatment: Ibuprofen, acetaminophen like Tylenol and aspirin can get the job done. And remember to drink lots of water.

Sinus Headache

When your sinuses are inflamed it is natural to think that an infection in the sinus cavity is the cause. Pain is intense in the sinus area and radiates upward between the eyes and in the forehead area. Fever and sometimes pus are present during this type of headache. A doctor can diagnosis you after viewing the sinus through a fiber-optic scope.

Treatment: Antibiotics prescribed by a doctor are needed in many cases but some sinus infections can be treated with decongestants and antihistamines.

Migraine Headache

For those who suffer from migraines the experience is excruciating. A migraine can last between 4-72 hours with symptoms that include medium-to-severe pain that can stop your day. Sensitivity to light and sound, nausea and/or vomiting can occur as well as throbbing pain or pain on one side of the head. Migraines can be hereditary so be sure to note not just the number of times you have had a headache like this but also alert your doctor if other family members suffer from these symptoms. Keeping a ‘headache journal’ can help find the triggers, list the symptoms and help you and your doctor find the best treatment.

Treatment: OTC medications like Excedrin, which contain caffeine and a pain-killer, can do the trick and zap a migraine. Herbal supplements like melatonin before bed can lessen the occurrence just like Vitamin B2, acupuncture and a low-fat diet. Sometimes only a prescribed medication using a triptan or beta-blocker can do the trick. Your doctor will have find the right prescription and dosage that works for you.

Whether it is a cluster headache, one caused by seasonal allergies or tension the trick is to think back and remember the triggers and symptoms to truly eradicate the headache and its cause so it won’t happen again.

I’ve highlighted 8 of the healthiest and tastiest spices to incorporate into your diet. Whenever you can, chose organic spices grown without chemical fertilizers and sprays.

• Rosemary - Delicious on potatoes or chicken, this spice is known to fight bacteria and enhance focus. It has anti-fungal and anti-bacterial properties. Not everyone is a fan of the flavor of rosemary but mixed with other spices, it becomes more palatable for many people.
• Turmeric - This is readily available in supplement form or tea and, and of course, as a straight spice. The potent curcumin in the spice has possible benefits that include inhibiting tumors and having anti-inflammatory actions in the body. Turmeric has been shown to ease the pain of arthritis and is currently being studied for its potential help in heart  disease, diabetes and Alzheimer’s as well.
• Chili Pepper - The capsaicin in chili peppers is known to enhance metabolism (as well as make foods spicy and delicious). This may help boost fat burning as well as lower the risk of ulcers. It’s also said to help with arthritis, nerve pain caused by shingles or sciatica, and works to strengthen digestion.
• Oregano - A delicious and popular spice on Italian food – it’s packed with plenty of health benefits too. Oregano oil is found to be antimicrobial and has a phytochemical that exhibits anti bacterial properties.
• Ginger - Traditionally used to fight upset stomach aches (remember Mom giving you ginger ale to sip when you had an upset stomach) – ginger has also been used to relieve colds because it is rich in inflammation fighting compounds. It’s also currently being studied to see it’s effect on fighting muscle pain and osteoarthritis pain, where it seems to be effective.
• Cinnamon - One of the family favorites around here, we use cinnamon liberally on toast, oatmeal and apples ( chop an apple, sprinkle with cinnamon and a bit of sugar, and microwave for a few minutes for a delicious healthy dessert). Cinnamon is said to  help regulate our blood sugar levels. Thought the jury is still out on this , there are other studies confirming it’s effectiveness in controlling mild blood sugar issues. Cinnamon also can help curb a sweet tooth when used in the place of sugar in tea or on fruit.
• Thyme - like oregano, thyme oil has powerful anti-microbial properties and may help suppress inflammation.
• Saffron - Saffron was traditionally used in rice and tea as a mood lifter. New research has shown that it may even help relieve the symptoms of PMS and mild depression.

While no spice is a substitute for medicine as prescribed, they certainly can’t hurt and definitely can make for some tasty meals. If you haven’t changed the spices in your spice rack recently, maybe now is the time. Cook your meals with an emphasis on adding new flavors and spices and reap the added health benefits.

photo credit: The Purple Foodie via photopin cc

Improved Mental Health

Amazingly, there are scientific studies that show the incredible benefits of meditation.  The University of Massachusetts Medical School conducted an experiment using participants who did not meditate as well as a group that learned to meditate over an eight week period.  When their brain scans were reviewed, it was discovered that the people who meditated actually shifted their brain activity from the stress-prone right frontal cortex to the left front lobe which resulted in a decrease in stress, depression and anxiety.  They also noted less activity in the amygdala which is the area of the brain that processes fear.

Better Sleep

More and more practitioners are suggesting that patients try meditation as a means of combating insomnia.  In fact, major centers including Duke Medicine host seminars and workshops on how to improve quality of sleep through meditation.  Whether the cause is unknown or is associated with worries, meditation can help since it calms the mind which is conducive to relaxation (and who doesn’t want to be more relaxed?).

Increased Sense of Well-Being

Many people who meditate on a regular basis report having a greater sense of well-being and tend to be more health-conscience by focusing on cleaner diets, exercising regularly and incorporating yoga into their routines.  As a result, they feel better about themselves mentally and physically.

Health Benefits

A practice that has been around since prehistoric times must have some benefits, right?  More than 1,000 studies have been conducted on meditation and while it is likely that some of these are not as scientifically sound as others, clearly there is an interest in how it affects our bodies.  Some researchers have found that the calming effect of meditation has helped with inflammation, high blood pressure, asthma, arthritis and more.  Other studies have even shown that the quality of life of cancer patients is significantly improved by practicing meditation.

One Size Does Not Fit All

Meditation may not be for everyone and it is a personal choice.  The practice has been around for centuries and more evidence continues to mount about the benefits, therefore, keeping an open mind can lead to the discovery of another tool for our physical and emotional health.

What can you expect in a steam room?

If you’ve never been in a steam room it can sound a little intimidating at first. A steam room is exactly how it sounds, a room filled with steam. The steam room will heat up to roughly 114 degrees and offer 100% humidity in the room. You will probably start sweating the second when the steam starts pouring in.

What should I wear in a steam room?

I use my fitness center’s steam room and almost every time I enter is someone dressed inappropriately in the room. I understand the need to be more modest in a public location, but you should never enter the steam room in full clothing, socks, and shoes. Wearing a light and breathable bathing suit or just a towel is preferred for a number of reasons which I will describe a little later. So when you enter the steam room, ditch your threads and opt for a towel, your skin will thank you later.

Steam room no-nos.

There are some things you should avoid if you want to get the most out of your steam room experience. Here are a list of things that you want to avoid when steaming.

• Don’t go in without a shower. You will want to shower right before you get into the steam room. It may seem counterproductive, but this is a must if you want the benefits to your skin. Entering a steam room without showering and removing all debris from your body can mean you are actually allowing more dirt and grim into your pores. The steam is going to open your pores to allow toxins to flow from your body, but when you exit the steam room your pores will start to close. If you didn’t shower before hand, any dirt or oils on your skin will be absorbed into your skin.
• Don’t wear heavy clothing. This will be incredibly uncomfortable, but it will also be bad to your skin because the dirt and oils from the clothing can cause the pores to clog.
• Don’t go in if you are pregnant. This one goes without much saying, but do not go into a steam room if you are pregnant. The room will increase your body temperature too high for pregnancy.
• Leave if you feel sick. If you start to feel faint or light-headed leave the steam room.
• Don’t forget to bring water. You will be sweating a lot in the steam room. If you want to stay in for longer than 5 minutes, bring a bottle of water with you. Re-hydrating yourself is important. Drink while you steam to last longer.

Benefits of the Steam Room

Now that you know how to steam, here are some of the benefits you can expect to reap when you steam.

• Removal of toxins and bacteria. The steam room will heat your body and induce sweating. This helsp the body release toxic buildup in the body as well as bacteria. 
• Respiratory health. Improve your respiratory system by relaxing the lungs and increasing breathing. If you are feeling under the weather or have a cold, steam rooms are a great place for relief.
• Circulation. Steam induces increased circulation. This will help blood move more quickly through the body and help overall circulation issues.
• Muscle tension relief- If you have problem muscle areas, jump in the steam room and let the heat work wonders. The muscles will be heated and you can stretch them more easily. Stretch while in the steam room.
• Skin health- More vibrant skin is a huge benefit of steaming frequently. Toxins will be removed from your pores and steaming can actually help hydrate your skin when done properly. For skin hydration, drink water while steaming and wash off all debris from your body (including sweat) before entering the steam room.
• Illness fighting- Steam rooms are great places for illness prevention and for battling current illness. The steam room will increase the body temperature. This is a self-induced fever. Fevers are the body’s natural defense to infection and disease. Increasing your body temperature in the steam room can help the body fight off disease the same manner as a fever does.

Have you experienced the benefits of steaming?

H2O It

Remembering to drink water during any day is important.  It is imperative to remember to do it while traveling to help you to stay awake, hydrated and well.  It means less fatigue and jet lag in the long run.  Easy ways keeping up your H2O intake include:

1. Keep a bottle of water on you at all times.  After going through airport security fill your reusable water bottle or pick up a bottle of the clear stuff (nothing added) and stick it in your carry on to keep nearby.
2. Stay away from carbonated drinks, caffeinated beverages and salty snacks that seem to be everywhere when you travel. Each one dehydrates your system just like the air on a plane.
3. Pick up an AquaBag to keep your drinks cold but also keep your personal items close.  It’s like a mini-purse and water holder all in one.

Plan a Routine

Just because you are away from home doesn’t mean you have to sacrifice your workout schedule or skip healthy meals. Planning in advance can help you stay on track and keep fit.

• Before you leave home, find out what your hotel offers in the way of a gym, pool or running trails.
• Check online to view the area’s non-fast food restaurants.
• Do not be afraid to ask the front desk staff, concierge, flight attendants and locals good places to walk, run and eat right.
• If possible, head to a nearby grocery store to stock up on fruit, nuts, natural energy bars, pick up wraps, sandwiches and fresh salads to fill you up.
• Stay away from sugared drinks and keep your alcoholic drink intake to a two drink maximum.

Rest Up

Part of maintaining your health, no matter where you are ,is to keep your sleep schedule intact. Don’t sleep in, though that is often part of a vacation. Getting enough rest is key to keeping healthy and not getting sick.  Power down early and consider taking a non-groggy sleep aid to help. Don’t forget to add naps to make up for any lost rest you might have missed during the journey.

Just as you pack your passport, presentation, extra pair of shoes and vitamins – it is a good thing to remember the Boy Scout’s motto: “Be Prepared”.  That means packing a toiletry bag with EmergenC or Vitamin C/electrolyte packets, No Jet Lag, pain reliever and nausea medicine just in case.   All of it will assist you in staying on schedule and having more fun, even if it is work-related.

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After hearing all these dire warnings, it’s amazing any of us even eat meat. Vegetables would be the healthier choice right? Wrong! Meat is not the cause of the majority of food borne illness – vegetables are. One in six Americans get sick from food, and the cause of the illnesses is most often Norovirus, typically found in leafy greens such as spinach, lettuce and cabbage.

Common Causes

Here are common causes for food borne illnesses in our vegetables:

1. Farmers not irrigating with clean water. (Norovirus is spread to our vegetables from water contaminated with fecal matter).
2. Inadequate refrigeration during transport.
3. Handlers in the food chain not washing hands frequently enough.
4. Sloppy salad bars. (If it looks unkept or messy, don’t eat it!)

What Can You Do?

Unless we consumers grow our own fresh veggies, we can’t do much about how our produce has been handled prior to our purchasing. But, awareness can help keep you from becoming sick from the foods you eat. Here are some tips:

1. Wash everything – even fruits like cantaloupe need to be washed so the knife you slice it with doesn’t drag bacteria into the flesh of the fruit, where it grows and makes you sick.
2. Soft, fragile produce can be put in a colander and cold water run over it. Keep in mind that when the produce is at the grocery store, people handle it – don’t you pick up fruit such as apples and look them over before choosing the ones you feel are best? Well, so does that sick person, and the person that hasn’t washed their hands all day. Wash your produce well!
3. Keep fruits and vegetables cold – bacteria thrives in warmth – even room temperatures let it multiply quickly.
4. Use paper towels to blot produce dry – never let it air dry. Rubbing produce dry greatly reduces microorganisms.

Being aware, and following safe produce handling will reduce your risk of any food borne illnesses greatly. Don’t stop eating your fruits and vegetables – it truly is good for you and provides a wealth of micro-nutrients. Just be careful – and remember to keep everything clean and cold until it’s time to eat.

Pretty Pedicure

Who says pedicures are only for the summer?  Even if you’re not wearing sandals, treat yourself to a pedicure.  It is such a cheerful sight when you take off those warm socks to see brightly painted toenails.  While we tend to go darker shades of nail polish in the winter, choose a bright summer color for a quick way to lighten your mood.

Simmering Soup

Nothing says warmth on a cold winter day like soup cooking on the stove.  Here’s my recipe for chicken noodle soup:

Ingredients:

• Package of chicken legs
• Package of chicken breasts (with bones)
• 1 onion, cut into quarters
• 5 carrots, cut into ½ inch pieces
• 5 stalks of celery, cut into ½ inch pieces (save the tops)
• Chicken bouillon (cubes or powder – 1 tablespoon powder= 1 cube)
• 2 packages thick egg noodles (I buy them at specialty food stores like Trader Joes and I have even found them in Sprouts/Sunflower)
• Pepper, onion powder and garlic powder to taste

Directions:

1. Place the chicken, onion and celery tops in a large stock pot, cover with water and cook until meat is falling off the bones.  I try to let it simmer for about 4 hours just to get all of the flavor.
2. Take the chicken out and remove the skin and bones.
3. Strain the water in the pan to make sure to get out any small bones, skin, onion and celery tops.
4. Add water to fill stock pot about 2/3 full.
5. Add 3 or 4 bouillon cubes until the chicken taste comes through.
6. Add pepper, onion powder and garlic powder to taste.  We like lots of spice in our food.  I don’t add salt because the bouillon is salty.
7. Add the carrots and celery and boil for about 15 minutes.
8. Throw the chicken back in, add the noodles and cook for another 15 minutes.

My soup is really thick with noodles and not much broth.  You can always add more water as long as you also add bouillon to keep the chicken flavor.

Bright & Bold Color

Spruce up your house with bright colors.  Buy flowers and place them in several vases around the house.  Purchase some bright colored pillows to throw on your couch.  Get a bright colored tablecloth for your dining room table.  Don’t stick with the dark drab winter colors, instead opt for bright and cheery.

Brownie Baking

Yes, you just got done with all the holiday baking and you’re starting to lose the weight you gained eating all those goodies.  But nothing picks you up like some decadent brownies.  Sam’s Club sells some great Ghirardelli chocolate brownies that are super easy to make.  They come in a box of 4.  All you need to bake a batch is:

• 1 package from box
• 1 egg
• 1/3 cup vegetable oil
• 1/3 cup water

These are rich and chocolaty, with chunks of chocolate chips in them.  Add coconut/pecan frosting for an even richer taste.

Bath & A Book

Buy your favorite bath oil and sink yourself into a deep bath.  When relaxed, grab a blanket and curl up on the couch to read a book or watch your favorite movie.

How do you fight the winter blahs?

Women are more likely to die from a heart attack.

More than twice the number of women die from heart related medical issues than from all forms of cancer combined. A woman is more than ten times as likely to die from a heart attack than she is from breast cancer – and an astonishing 40% of women do not survive their first heart attack. What are some of the possible reasons for this?

Symptoms of heart attack are different.

The common symptoms, such as chest pain and shortness of breath, are found in both genders – but there is a broader range spectrum of symptoms in women. These can include:

• Pain in the middle or upper back
• Pain in the jaw
• Loss of appetite
• A cold sweat
• Weakness
• Coughing
• Dizziness
• Vomiting
• Extreme fatigue

The absence of chest pain can cause treatment delay and misdiagnosis – which obviously can be life-threatening.

There are physical differences in men and women’s hearts.

Women’s hearts beat faster, are smaller, and their arteries are smaller and lighter as well. This makes testing and surgeries more difficult to do. Also, women tend to have more complications following a surgery. Many researchers believe that it takes a woman’s heart longer to relax after each beat. Hormonal difference may also be at play – women that are post menopause have higher rates of heart attacks than do younger women and men. It is believed that the hormones in women prior to menopause have a regulating effect on metabolic factors. There are many studies underway to learn more about each of these differences.

Diagnostics are not as accurate for women.

Exercise stress tests often do not pick up single-vessel heart disease, which is more common in women than men. To improve accuracy, combine the exercise stress test with a stress echocardiogram. The ultrasound imaging of the heart during exercise provides far more information about muscle and valve function and the condition of the arteries, which are the blood supply for the heart. Echocardiography uses sound waves, which help avoid inaccurate readings due to breast tissue.

Ladies, we need to be careful. Don’t ignore symptoms, no matter how vague they appear to be. Don’t let medical staff brush you off – if you feel something is wrong and your doctor disagrees – go get a second opinion. Don’t put it off – your life may be on the line.