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My Seven Steps Of Prevention That Have Led To Better Health

Aging, Nutrition, Positive Thinking, Toxic Chemicals, Vegetarian Diet, weight loss No Responses »

Feb 262013

I turned 70 today. It is a real milestone for me, especially since when I look back to turning 50 (which was a big milestone as well) I was facing some real serious health issues. Fortunately I took responsibility for my own health and began reversing some unhealthy habits and taking steps that made the difference. Today I feel younger than I did at 50, am prescription-free and full of energy! So I feel empowered to enter the next decade prepared and full of excitement, feeling much stronger and healthier than I ever have felt before.

So what are these seven “steps” that made the difference? Here goes…….

(1) I replaced all household toxins from my home ~ no more bleach, ammonia, formaldehyde, phthalates, butyl cellosolve… any household cleaners that were “outgassing” toxic odors and fumes into the home (including laundry products) with nontoxic, concentrated biodegradable cleaners and fragrance-free laundry concentrate. This really helped my husband who is highly allergic to dust and strong chemicals.

(2) I replaced all of my personal care products with nutrient based, pH balanced, hypoallergenic (never animal tested) healthy beauty products, formulated without parabens, FD&C or D&C dyes, propylene glycol, animal products or by-products, mineral oils or petroleum, sodium lauryl sulfate or sodium laureth sulfate and phthalates. Basically my skin care products include only antioxidants and nutrients my skin craves (nutrition therapy skin care system). My soaps are “soap-free” – containing soothing oatmeal, vitamin E and wheat germ oil that softens my skin. It is also biodegradable and pH balanced.

(3) I eliminated all meat from my diet and concentrated on lots of vegetables and fruits, preferably organic and legumes such as lentils and black beans. I still occasionally eat wild salmon. Avoiding highly processed and refined foods and concentrating on more nutrient-dense foods has become my mission. This, of course, leads me to purchase primarily perishable food rather than prepackaged food. I start each morning with a nutritious shake with 24 grams of protein, 6 grams of dietary fiber, lactose free, low glycemic index, gluten-free, with 35% of the DV of 21 vitamins and minerals. It also contains Leucine which helps me retain muscle, not fat. This has enabled me to drop almost 25 pounds this past year. This program is helping me to be at a more healthy weight and body mass index.

(4) I avoid cans and plastic as much as possible because of the BPA (bisphenol A) which is a hormone-disrupting chemical that mimics estrogen, a cancer causer in lab animals, and possible source of hyperactivity and other behavioral disorders in children. The plastic containers marked with a number 7 on the bottom can leach BPA, making them a no-no. If I use plastics in the kitchen I look for those marked number 1, 2, 4 or 5. These are the safest ones. A good resource to use to learn more is the Green Guide, the Web site run by National Geographic Magazine (thegreenguide.com). Just click on the section called “Buying Guides” and then click on “Plastic Containers” under “Kitchen.” I have found my choice is to use glass containers in the kitchen.

(5) The water I drink is always filtered with a water system that uses a refillable carbon-block filter system, (filtering 80 gallons of water per filter). It saves me money and gets rid of the chemicals such as pesticides, heavy metals and industrial pollutants that can be in our drinking water. Since the body is made up of about 70% water, water is linked to all the body’s functions. In the colon, it is essential to flushing out waste matter and toxins.

(6) I literally replenish my cells each day with nutrient-dense foods such as broccoli, kale, dark leafy greens, cabbage, tomatoes, etc. Unfortunately food is not as nutritious as it once was (According to data collected by government agencies in the U.S. and U.K., modern harvests are lower in many nutrients than those in the 1940s and 1950s because of poor soils and synthetic fertilizers) so I have chosen to supplement with products that are tested for harmful contaminants resulting in products of the greatest purity and potency possible. I supplement daily with multivitamins (that support overall nutrition and may help prevent chronic illness by simply providing the basic micronutrients often missing from modern diets), Omega-3 fish oil which help reduce inflammatory conditions and protect against heart disease, cancer and other chronic illness, and calcium, vitamin D and magnesium which helps to protect my bones (with vitamin D helping to decrease the risk of some cancers. I also take a liquid dietary supplement that contains the power of both resveratrol and a proprietary phytonutrient blend that improves cell defense, increases cell energy, promotes cell repair and optimizes cell performance.

(7) I have incorporated exercise into my daily routine. Most studies do agree that for optimal health it is important to exert yourself aerobically for 30 to 45 minutes at least 3 to 4 times a week. Even dividing this into several smaller increments has shown to be beneficial. I have joined the YMCA and love the water aerobics program they offer. I actually lift weights and “kick-box” in the water 3 days a week. This has really helped me with my weight loss as well.

So there you have it! It is interesting that Time Magazine, just this week, (Vol. 181, No. 8, 2013) published an article called Bitter Pill ~ Why Medical Bills Are Killing Us by Steven Brill, which is a powerful examination of America’s health care costs. It is actually frightening to read and I am so happy that I chose, 20 years ago, to take charge of my health and practice prevention. It has enabled me to lead a much healthier and more robust life and I look forward to reaching my 80′s and 90′s with the same vigor!

Can We Slow Down The Aging Process?

Aging, Dangers of Sugar, weight loss No Responses »

Dec 112012

As 2012 winds down, it is hard to believe another year has almost passed. They say time flies! And of course we are all another year older ~ let’s face it ~ we all age. Our cells are bombarded every day by stress, poor diet, and environmental conditions. Can we really slow down that clock?

In the Nutrition Report, Eating Well, June 2011, Karen Ansel, M.S. R.D. reported that the U.S. Dept. of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) update the Dietary Guidelines for Americans every 5 years. Last January the results were released and the information they shared includes 6 easy rules that can help us all live a longer, healthier life. They include:

Stop Eating Too much ~ Losing just 5 to 10% of your body weight can lead to better blood pressure, a decreased risk of diabetes and improved lipid levels. (According to the International Food Information Council, only 12% of Americans know how many calories they need in a day). Ansel reminds us that by taking our current weight (in pounds) x 12 you will know how many calories you need to maintain your weight. If you subtract 500 calories per day from this number, you will shed about a pound a week; trim 1,000 calories and you will lose 2 pounds a week. Anything more than that will deprive you of important nutrients. One thing that has helped in our family is by using smaller plates. Smaller plates…..smaller portions! Another suggestion ~ when you eat out, order the appetizer and salad rather than an entree.

GO For More Fruits and Vegetables ~ Eating Well Advisor Rachel Johnson recommends following the Guidelines in making literally half of the plate fruits and vegetables. Since only 1 in 4 Americans are even getting the recommended servings of these per day, this is good advice. The most nutrient-rich ones are dark green,, red and orange. I love to pile my plate with salad. Adding red peppers, grape tomatoes, carrots, dried cherries, peaches, apples or red grapes add a lot of nutrients without a lot of calories.

STOP Eating Junk ~ The top source of calories (35%) are starchy desserts (cookies, cakes, pastries). These contain artery-clogging saturated fats contributing to heart disease (now affecting 37% of Americans). Added sugars include table sugar, honey, molasses, agave and high-fructose corn syrup. Eating naturally sweet foods (fresh and dried fruit) will give you less calories, and vitamins, minerals, phytochemicals and fiber. There are also plant-based fats found in nuts, nut butters, seeds, and avocados. Did you know Americans on average take in 3,400 millgrams of sodium each day? (a third more than the recommended daily limit which is only 1 teaspoon salt) High salt intake leads to high blood pressure, diabetes and chronic kidney disease. Our family avoids processed foods (which are loaded with salt) and stick with fresh foods. Also, when we purchase canned beans, we make sure to rinse them first to get all of the salt out.

MAKE WAY for leaner meats and poultry and vegetable protein ~ The usual staples in Americans” diets include cheese, whole milk, butter, and certain cuts of meat and poultry. These make our diets 1 and one half times as much saturated fat as we should be having. Ansel cited a study done in a 2009 Journal of Nutrition with 350,000 American men and women. They were following their diets and found that the death rate was 20% lower in the 10 years of the study of those who consumed lean meat, low-fat dairy and a few added solid fats. I found it interesting that vegetable protein is mentioned as a great “lean choice.” I gave up all meat except fish 2 years ago and concentrate on beans, peas and nuts and some soy.

GO for more whole grains ~ Unfortunately we consume a lot of refined grains rather than choose brown rice, oats and 100% of whole-grain cereal, bread and pasta. (Half of Americans are eating less than half an ounce of whole grains a day). The Archives of Internal Medicine Study attributes a reduced risk of death from cardiovascular, infectious and respiratory diseases because of the fiber from whole grains and as result state that upping your whole-grains intake could lengthen your life.

GO fish ~ Fish is low in calories and packed with protein and a source of the omega-3 fats EPA and DHA (shown to improve heart health and reduce risk of dying from a heart attack according to Dariush Mozaffarian, Dr.P.H.M.D. at Harvard School of Public Health). Ansel reports that a 2009 Nutrition, Metabolism and Cardiovascular Disease study found that people who ate a 5-ounce serving of seafood 5 times a week for 8 weeks lost nearly 4 pounds more than people who ate the same number of calories but no seafood. Worried about mercury? Avoid swordfish, tilefish, king mackerel and shark and limit albacore tuna to 6 ounces a week. My husband and I love to put our wild salmon into a “light” alfredo sauce mixed with steamed broccoli, and red and yellow peppers.

An additional thing my husband and I do each day is take a liquid dietary supplement that contains the power of both resveratrol and a proprietary phytonutrient blend, clinically shown to slow aging at the cellular level by improving cell defense, increasing cell energy, promoting cell repair, and optimizing cell performance. Ask me about it.

Going back to the first rule of eating recommended, Eating Less, I have found a plan that has really helped me to satisfy my cravings and get the nutrients and protein I need without adding extra calories. If you are close to Chapel Hill, I am having a tasting party at my home on January 5th from 10 am until Noon and would love to share these products with you. If you can’t make it, contact me and I will send you a sample.

Meanwhile, enjoy the holidays! Perhaps by following some of the guidelines here, you will not fall into the usual weight gain that this season often brings.

Heart Attacks and Holiday Dishes

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Dec 212011

Last evening our extended family met at my twin sister’s farmhouse out in Chatham County for our annual “Holiday Family Feast.” Each family brings their best dishes and we all converge on the huge dining room table which is laden with a variety of mouth-watering amazing dishes.

This year was different for me ~ since March I have not eaten meat so ham was definitely not going to be on my plate. I usually bring meatballs in a great sauce (my father’s recipe) and for years I only used beef. Last year we chose to offer beef as well as ground turkey. This year I chose to make the turkey meatballs, but no beef, but also brought something for myself ~ vegetarian meatballs ~ and they were amazing! I noticed that these, along with the turkey ones, disappeared quickly! (If you would like the vegetarian version recipe, let me know) ~ it came from a Meatball Shop Restaurant and apparently they sell faster than the meat ones!

The great thing about this year was that everyone thought to bring a salad ~ we had potato, green, Lebanese, bean, persian ~ they were all delicious. And Robyne’s Carrot Raisin Rice, as always, was delicious. So when the desserts arrived ~ Maia’s famous sugar cookies, Aunt Joyce’s fudge, Raelee’s Whoopie Pies, Jaleh’s Gingerbread Cake, etc. we indulged without guilt! (well, sort of)

I am sure there are many of you attending such holiday events. It is all part of the season. But what about all that rich holiday food and drink? Knowing that salt and alcohol can raise blood pressure, fatty foods can boost cholesterol, and even one rich meal can adversely affect blood vessels ~ perhaps those veggie meatballs and all those salads were a great choice! Although that rich holiday food and drink have not been linked to a rise in winter heart attacks, stress, according to Robert Kloner, a cardiologist at Good Samaritan Hospital in Los Angeles, plays a pretty major role. Heart attack deaths peak on three days of the year, and one of them is Christmas. The other two are the day after Christmas and New Year’s Day.

Perhaps creating a simpler holiday and facing the holiday with less expectations can help with that stress. We all know that flu and pneumonia can play a role in the winter so keeping our immune systems strong is important. One of the ways I practice prevention is by taking an immune support supplement. When used daily, it increases the production of my body’s natural interferon, a critical activator of the immune system. It works at the cellular level, by rapidly activating my immune system’s defenses.

A recent study published in Cell Metabolism showed that by taking a resveratrol supplement for 30 days significantly lowered multiple markers associated with heart disease, diabetes, cancer, and many other chronic diseases. These include markers of inflammation, improved mitochondrial capacity, lowered blood pressure, and blood glucose. The study participants showed significant increases in markers of mitochondrial function (our body’s energy producers that tend to decrease in number and output as we age). I take a high potency resveratrol supplement daily for a longer and healthier life.

As we all enjoy the holiday season and “indulge” in those occasional feasts and parties, perhaps we can focus on making our holidays a little slower pace, lessening our expectations, and most importantly practicing prevention by providing our body with important immune and cell defense. Happy Holidays!

Tools for Anti-Aging

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Dec 142011

As I look at my little snowmen marching across my mantle, I cannot believe another year has passed. The holiday season is upon us and I feel like summer had barely ended.

Is that what “getting old” does to us? It doesn’t seem possible that the children in our lives are so grown up! It makes me want to even more take the time to enjoy the present.

One thing for certain ~ I am paying more attention to ways I can improve and instill habits that will help me live healthier long into the future. I loved this video by Dr. Oz where he shows us in just 7 minutes how we can get going.
I came across some interesting health trivia the other day ~

At age 20, our health is affected by genetics 80%, by the environment 20%
At age 30, genetics is a 50% factor in our health and the environment 50%
But, by age 50, genetics is responsible for only 20% of our health ~ the environment and our lifestyle choices contributes 80% to our health!
AND the average 50 year old weighs 15 to 20 pounds more than they did at 30

One of the things I have done consistently for the past 18 years is to take a protein shake each morning. It is a complete meal for me (24 grams of protein, 6 grams of fiber, lactose free, non-GMO protein, gluten free, and low glycemic index. I often add frozen organic berries (which are filled with antioxidants and help reduce inflammation and oxidative stress). At times I just mix it with water and add organic kale and berries for a “green shake.”

Taking a break in the afternoon with an Energy Tea Mix (I love my Pomegrante tea) is a great alternative to sugary snacks and coffee (particularly since I have had to give up coffee) for a quick energy lift.

Probably the most helpful addition to my diet has been to add a resveratrol and proprietary phytonutrient blend liquid dietary supplement each day. I just learned that in a well-designed human clinical study, (Cell Metabolism) researchers showed that taking a resveratrol supplement for 30 days significantly lowered multiple markers associated with heart disease, diabetes, cancer, and many other chronic diseases. This was very exciting new to hear about.

Of course we all know that stress plays a big role not only in the breaking down of our immune system According to Deepok Chopra, M.D., in his book, Ageless Body, Ageless Mind, most of the time our cells are occupied with renewal ~ roughly 90% of a cell’s energy normally goes to building new proteins and manufacturing new DNA and RNA. When the brain perceives threat, however, the process of building is set aside. Whatever you decide to do in fight-or-flight situations, your body needs a massive burst of energy to propel your muscles. To allow this, the normal style of metabolism that builds the body, called anabolic metabolism, converts to its opposite, catabolic metabolism, which breaks down tissues. This adrenaline launches a cascade of responses ~ blood pressure rises, muscles tense, breathing becomes shallow and rapid, sexual desire and hunger are suppressed, digestion stops, and the brain becomes hyperalert. At times this stress response is vital, but if not terminated in time, Chopra states that the effects of catabolic metabolism are disastrous, leading to such illnesses as hypertension, ulcers, impotence, wasted muscles, and diabetes, all of which are common signs of aging

I just recently learned that processed meats such as bacon, sausage and hot dogs, all of which contain nitrates, may be linked to Alzheimer’s. Perhaps that “fake bacon” is not so bad after all? In a society that eats half of its meals at fast-food stands and runs record-high rates of obesity,, alcoholism, eating disorders, and crash dieting, we can see that improper diet is clearly linked with disease and premature aging. Choosing a diet consisting largely of plant-derived foods, with occasional bits of meat and fish, along with nuts, seeds and grains and certainly eliminating sugar as much as possible (average American diet contains 130# of sugar per year) can help add to our healthy years.

My other “tool” to avoid aging too fast has been to take care of my skin. I chose a product that was nutrient based, pH balanced, never animal tested, always hypoallergenic, with no Parabens, FD&C or D&C dyes, Propylene glycol, animal products or by-products, mineral oils or petrolatum, Sodium lauryl sulfate or sodium laureth sulfate as well as no Phthalates. As a result, my skin looks and feels great.

What about you ~ what are your “anti-aging tools?” In closing I found this quote and found it very appropriate:

“People don’t grow old. When they stop growing, they become old.”

Science Discovers “A Fountain of Youth”~Age Old Quest For Longevity Found!

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Feb 222011

We all want to feel younger and live longer. Researchers across the world have spent billions in research dollars to help us do just that. Much of the research has been to uncover the natural compound at the root of the phenomenon known as “The French Paradox,” a phrase coined in the 1990′s in reference to the observation that despite a diet high in saturated fats, the French as a whole display a relatively high degree of cardiovascular health. Studies at the time indicated that the French displayed 50% fewer deaths from heart attacks than people in the U.S!

After years of studies, scientists now believe that “The French Paradox” may be due to France’s high rate of red wine consumption…..and the Resveratrol contained therein. Resveratrol is classified as a phytoalexin, which is a natural defensive chemical produced by plants that acts as a toxin to attacking organisms. It has been referenced in over 2,000 research citations by the National Library of Medicine, including studies conducted by Harvard University, the National Cancer Institute, and the National Institute on aging. Scientists are truly discovering, at a cellular level, the factual basis of healthy aging and longevity. Sounds good to me!

I became excited about another substance that scientists discovered which went beyond resveratrol by creating a unique and patent pending polyphenol blend that adds to the power of resveratrol. While resveratrol addresses 3 of 4 of the key mechanisms of aging, it is not very effective in addressing the formation of AGE proteins which can compromise cellular integrity and longevity. So these scientists identified and created a proprietary Rejuvetrol™ polyphenol blend that has been shown to be 10X more powerful than resveratrol alone at addressing this 4th mechanism of cellular aging.

We all enjoy those “fast food” breakfasts now and then, particularly when we are on the run. But we all know the deadly results this can have on our bodies. That is why I was excited to read from a newsletter by Dr. Stephen Chaney about a completely independent study conducted by Dr. Paresh Dandona and his colleagues at the State University of New York at Buffalo and published in the Journal of Clinical Endocrinology & Metabolism (H. Ghanim et al, J. Clin. Endocrin. Metab., doi:10.1210/jc.2010-1812). It is currently available in online form and will appear in print in May 2011.

In this independent study, Dr. Chaney states that a group of young, healthy, normal-weight adults were fed a typical fast-food breakfast which included an egg and sausage muffin sandwich and two servings of hash browns, 910 calories and 51 grams of fat (1/3 saturated) , 88 grams of carbs and 34 grams of protein to be exact! An inflammatory response is normally the result of a high fat meal like this called ROS (reactive oxygen species), which can lead to insulin resistance and damage to the walls that line the arteries! This does not sound too promising!

Not only that, but all of this also can interfere with the leptin signaling pathway which basically means that your brain does not realize that you just consumed those 910 calories and you actually will probably eat more! Dr. Chaney states that normally a gene called Nrf-2 should turn on when ROS are detected which then activates some antioxidants to protect our cells from oxidative damage. Unfortunately that delicious fast food meal turns Nrf-2 off which means we do not get that antioxidant protection!

Dr. Chaney goes on to state that in this study the young men were divided into two groups, one group receiving a placebo and the other, this patent-pending polyphenol blend mentioned above ten minutes before the food was eaten. As expected, the placebo resulted in no changes other than the bad effects discussed above. However, the polyphenol blend completely reversed the bad effects of this fast food meal. No inflammatory response occurred and no free radicals were turned on! Not only that – Nrf-2 and the antioxidant genes it controls were turned on!

My husband and I make it a point every day to take a teaspoon of this special blend. (I do try also to keep him out of those fast-food restaurants!) We are so impressed with the science behind this product and so excited about this new independent study that shows it actually works! Stopping the aging process of course is a real asset but this product, which includes resveratrol but is 10x more powerful than resveratrol alone, has also been found to impact the four key mechanisms of cellular aging which include protecting and repairing cellular DNA, positively impacts genetic regulators, promotes mitochondrial biogenesis and slows AGE protein formation, and supports heart health, brain health, immune health, joint health, antioxidant protection, increased cellular energy, good health and well-being! Pretty powerful stuff! Interested? Contact me!