Tag Archives: Fruits

Go Organic?

organic farmI recently facilitated a workshop for some clients entitled “Go Organic?”  It was a joy and honor to coach the group through the organic decision making process.

Below, I have included several links to content that was helpful for our workshop and will help inform you and help you to navigate clean eating.

http://ow.ly/o1mXV   Dr. Dean Ornish speaking at the 2012 salesforce.com Dreamforce Conference (if everyone lived as he suggests we would all be happy, healthy, and I would be out of a job).

http://geneticroulettemovie.com/ GMO documentary- MD’s, researchers, scientists all connecting the dots of the havoc GMO’s are wreaking on our population. Children are extremely vulnerable.

http://www.organicconsumers.org/ Keeps entities involved in food supply on their toes.

http://mosesorganic.org/resourcedirectory.html Organic in the midwest.

http://www.time.com/time/magazine/article/0,9171,1952313,00.html Epigenetics- great/readable article in Time Mag. about how DNA doesn’t have to be your destiny

Thank you again and bless you in your journeys!

Healthy Best!

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Cheers for Cherries!

Cherry season is coming soon! Don’t you just love the deep sweetness of a plump cherry? It’s also pretty funny to eat them with the kids and watch them manage the pit situation.

Besides being a sure sign of summer and tasty, cherries are extremely good for you! I have selected four of the best reasons to nourish your bodies with cherries, though there are many more (high fiber, etc.).

  1. Cherries have a very high anti-oxidant content. The anthocyanins protect against free radical damage, protect DNA, activate detoxifying enzymes, and even slow the growth of human colon cancer cells.
  2. Cherries help reduce chronic (disease causing) inflammation. Studies have shown a reduction in uric acid levels and c-reactive protein levels. These are both strong indicators of inflammation.
  3. Cherries serve as a natural painkiller by inhibiting COX-1 and COX-2 enzymes.
  4. Cherries may even help you sleep! They are one of the few rich food sources of melatonin. http://www.diseaseproof.com/archives/healthy-food-eat-cherries-for-a-healthy-heart-a-good-nights-sleep-and-more.html

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For Kids, Optimal Nutrition means Optimal Development

Feeding children well has been a hot topic amongst parents for at least the last fourteen years.  That’s when I was pregnant with my first baby and began paying keen attention to the matter.  “Back then” organic was a little known concept out of California, micronutrients were a mystery, and no one had heard of Omega-3’s.  Even so, at playgroup, school pick-up, and on the ball-field, chat often turned to nutrition.

Over the last decade,  science has supported the fact that feeding children well is essential.  Studies have shown over and over that children who eat a diet rich in fruits and vegetables, lean proteins, and whole grains have the brain function to achieve academically, have the energy to perform well in sports, and the focus that allows for creativity in art and music.   Kids who eat well feel great and do their very best. 

With so much information now out on the subject, many parents need guidance.  I recommend reading Dr. William Sears’ “Family Nutrition Book” as well as “Nutrition Deficit Disorder.”  These thoroughly, yet simply, explain exactly how to keep your child’s daily nutrition optimal.  Dr. Joel Fuhrman’s “Disease Proof Your Child” is also excellent.  Web MD has a great top 10 foods list that serves as a quick reference guide.    http://children.webmd.com/child-nutrition-8/brain-foods-for-children?page=2

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What You Can Conceive, You Can Achieve

Visualization has long been a tactic in sports psychology.  It has been proven that if one visualizes the accomplishment of a goal, it’s achievement is probable.  I often tell clients that if they visualize themselves fit and healthy, they are more likely to take the steps to be that way.

This same approach can be used daily to increase intake of fruits and vegetables.  Eating the 9-13 servings of plants each day which are required for optimal health may be a challenge.   A study profiled in Science Daily found that if you want to improve the way you eat, the best way to do so is to both make an action plan and visualize yourself carrying it out, according to researchers.

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Book Review- Pediatrician William Sears’ “Prime Time Health”

 
I have just reviewed a great new book by William Sears MD and his wife Martha Sears RN called Prime Time Health.  Dr. Sears is an internationally renowned pediatrician who has authored over 30 books.  He has been referred to as “America’s Pediatrician.”
 
Why would a pediatrician be writing about health in mid-life and healthy aging?  When Dr. Sears was 57 he battled colon cancer.  This made him determined to avoid what he calls the “three D’s” (disease, disability, and doctors) for the rest of his life.  Now at age 70, after a great deal of research and making health his hobby, Dr. Sears has the blood chemistry of a much younger person and is enjoying Prime Time Health.  The Sears’ book explains simply and clearly how to enjoy mid-life and prime time.
 
I’d love to share his “Nine Simple Steps” with you all!  They are the following: 

  1. Make health your hobby – It’s time to hike, bike, and go to farmer’s markets.
  2. Keep your arteries clean – Avoid “sticky stuff” with added sugars /saturated fat. Sticky in your mouth is sticky in your arteries. 
  3. MOVE!
  4. Reduce your waist –  Belly fat is a factory for disease-causing processes.
  5. Eat more seafood and less meat – Yes- more positive news about omega-3’s; give yourself an “oil-change!”
  6. Eat more fruits and vegetables – Oxidation is biological rusting that wears and tears your tissues and organs.  Oxidation is the culprit in everything from wrinkles to major diseases.  The anti-oxidants in fruits and vegetables fight this process beautifully.
  7.  Take Juice Plus – After Dr. Sears’ colon cancer, his wife Martha made him start eating JP.  He read all the published research and papers, started eating it, and takes no other supplements, vitamins, or prescription drugs. 
  8. Graze on good foods – As we age, our bodies become less efficient in absorbing nutrients.  Dr. Sears even blends himself a “green drink” and sips it throughout his day.
  9. Practice the “Pills/Skills” model of health care and self-care.  Instead of asking “What can I take?”- ask “What can I DO?”

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March is National Nutrition Month

Time for spring cleaning some old food habits and eating more fruits and vegetables!
 
As many of you know, I’ve been doing independent nutrition study for the last few years.  From all my research, the one fundamental that is consistent in disease prevention, feeding children, optimizing athletic performance, and protecting DNA is eating the 7-13 servings of fruits and vegetables the USDA recommends.  Remember when eating five servings a day was an achievement?!?
 
The phytonutrients from fruits and vegetables are vital.  We should be eating kale, beets, broccoli, cranberries, and mangoes every day.  Such a simple idea, but challenging in reality.  I have found a product that helps the kids, Tim, and I get all these foods in our bodies if we fall short.

Juice Plus is 17 fruits and vegetables harvested at the peak of ripeness, cleaned thoroughly, juiced, and encapsulated for adults.  For children there are tasty chewables.  Juice Plus is not a vitamin.  It is actual fruits and vegetables that are absorbed into the blood stream.  Bioavailable to you.
 
Here is a website listing the research on Juice Plus completed at major universities world wide and published in peer-reviewed scientific journals.  There is a quick video with Dr. William Sears and many other nationally known physicians describing the imperative of eating whole foods and recommending Juice Plus.  I look at Juice Plus as a safety net and peace of mind- the next best thing to fruits and vegetables.

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Resolution Doesn’t Mean Restriction

Hope you are all enjoying your new year!  As I write this, the kids are home for a long weekend.  Didn’t they just have one?  Lucky littles.
 
As these last couple of months have gone by, there has been lots of talk of resolutions, “new leaves turned over,” and no parking available at the club!  It’s so great that everyone is ready to eat well and be fit. 
 
One thing that I have noticed is a bit of wistfulness and distress about eating well.  Good nutrition isn’t about restriction!  It’s about the wonderful opportunity to eat lots and lots more food.  Fruit, vegetables, whole grains, and all the wonderful plant based yummies can be eaten with reckless abandon.  Crowd out the nutrient deficient white and processed stuff with the wonderful rainbow of nutrient dense salads, stir-fry’s, soups, casseroles, pasta dishes, etc. 
 
In America, we are very fortunate to have such abundance available every day.  Trader Joe’s, Costco, Whole Foods, Jewel, and various vegetable markets are just a 5 to 15 minute drive away for most of us.  Hop in the car and head out with the goal in mind of hitting the produce aisles with joy.  Get something new!  Sick of broccoli?  Try kale.  Carrots not thrilling?  Try sweet potatoes.  Cabbage sounds less than thrilling?  Try bok choy.   Go for it!!!
 
Most of you know that I have been doing independent nutrition research for the last five years.  I recently was certified by the American Fitness Professionals and Associates as a nutrition and wellness counselor.  This certification helped me to organize and deepen my knowledge.  I am not a Registered Dietician which requires a masters degree and focuses on clinical and institutional expertise as well as disease management.  I am available to help regular people be well and feel excellent!

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