For Women Only

WHERE does the time GO? It seems the older I get, the faster it goes. I have heard my mom say this before, but I never paid her any mind. I have had a busy, wonderful summer, and here we are getting into the holiday season already. As we get into the winter months, our moods can take a downward turn. Some women feel this more than others but I thought we'd tackle the ups and downs of hormones...

In the Red Zone

As women we know that fluctuating hormones are a fact of life throughout our lives – wreaking havoc on our moods as we battle challenges from PMS to menopause.  Beyond the inconveniences, there are deeper issues afoot.  Did you know that heart disease is the number one killer of women?  Heart attacks alone kill 200,000 women a year  – five times the rate of deaths due to breast cancer.  As our hormones decline, our risks of heart disease increases.  Look to some key nutrients and lifestyle improvements to protect your heart.

Key Players

• Protykin – antioxidant and cardio-protectant helps to reduce hot flashes, balance mood swings, improve bone density and promote cardiovascular health.
• Grape Seed Extract & CoQ10 – protect cells from free radical damage, supports the immune system and protects heart heath.
• Calcium – essential mineral that reduces bone loss, strengthens bones and may help improve cholesterol levels.
• Vitamin E – helps boost immunity, reduce heart disease and promote proper function of nerves and muscles.
• Soy Isoflavones – help alleviate common menopause symptoms, promote healthy cholesterol, maintain normal blood sugar and promote bone health.
• LunaRich^TM  which contains 5-10 times the amount of bioactive lunasin found in ordinary soy powders. (See bottom of article for product resources).
• Herbs – look for herbs like black cohosh, chasteberry, dong quai, and green tea extract to name a few that promote overall wellness and help combat symptoms of PMS and menopause.

Calcium Killers

As women’s hormones decline which can begin as early as our 30’s, the rate of osteoporosis (thinning of bone tissue) increases.  While I always thought it was a lack of calcium in our diets (women should get 1,200mg of calcium daily), I was surprised to find that our lifestyles and diets can cause us to lose calcium from “calcium wasters.”  Listen up, guys, this info is for you too.

• Animal Protein – A diet with a high ratio of animal protein to veggie protein can increase bone loss and risk of fracture. Look for protein sources like beans, soy, grains and vegetables.
• Sodium – the greater your salt intake the more calcium is lost through the kidneys. Keep your sodium intake below 2,000mg per day.
• Caffeine – a mild diuretic that can again cause calcium loss through the kidneys. Keep your intake as low as possible as levels over 300mg can accelerate bone loss.
• Tobacco – just quit smoking, period!  Even second hand smoke interferes with calcium absorption.
• Sedentary Lifestyle – if you’re inactive you are at a higher risk for bone fractures.  Opt for at least 30 minutes a day of weight-bearing exercise and be sure to include strength training to maintain healthy bone mass.

Protecting the “Girls”

While heart disease is the number one killer of women, cancer is next in line and for women breast and gynecological cancers top the list.  Enrich your diet with vital nutrients to protect breasts and beyond.

• Fiber – helps remove toxic compounds and carcinogens. Get the best protective benefits with at least 30 grams per day of multi-source fiber.
• Soy -  wide ranging studies and evidence conclude that “regular moderate consumption of soy foods lowers the incident of breast cancer and may lower the risk of dying from breast cancer.” (JAMA, Journal of Nutrition, American Journal of Clinical Nutrition)  Be sure to get a minimum of 11 grams of healthy soy per day.
• Vitamin D – regulates cell growth, cell death and other cellular mechanisms which may play a role in cancer development.  As a result of studies showing a 30% decrease in breast cancers among women who had higher levels of vitamin D, a recommended intake is between 1,200-2,000UI per day.
• Green Tea – with antioxidant and anti cancer properties in its flavonoids, green tea has been shown to inhibit breast cancer cell growth and increase our immune systems.  Go for 1-4 cups per day.

While there are some areas of our life we can't control, we, as women, can make the right call when it comes to our hormonal health.  A few changes in diet and lifestyle can promote hormonal balance, reduce our risk of disease and result in a winning record for women in every season of our lives.
Women’s Health Product info: Here’s a coupon to pass along www.My24kVIP.com  vip code: myshot  offering discounts on 24K^TM (healthy energy/focus loaded with CoQ10, Grape Seed extract) and ordering info on SoySentials^®  (Lunarich, 20mg of hormone-healthy isoflavones and a comprehensive array of women-protective herbs).

Authors: Julie Waterman and Chris Toriello

© Copyright 2012 Chris Toriello. All rights reserved. This material may not be published, broadcast, rewritten or redistributed without written consent from the author.

I hate running. OK I said it. I have a lot of friends who are runners, so don't hate me. I used to run when I was in my 20s; I grew up dancing (ballet) but after college, I knew I had to keep physically fit especially after securing the dreaded "desk" job. So I ran. And never liked it.

So what makes me think I'll like it now? Hmm, nothing. Except this: My aerobics class isn't enough cardio, walking is great, but maybe not quite enough. And I really want to lose weight.

So....I started running mailbox to mailbox. Even for 5 or 10 minutes at a time, with walking in-between. And I started eating kale and spinach salads.

So far, it's helping. Adding just 2 extra days to my weekly 3 day a week aerobics class  (which is actually 20 minutes of cardio and 30 minutes of strength training) I have noticed it's easier to lose weight. So while you may not see me sign up for the 5K races, I am always trying to improve my own performance! (and someday look like the lady above???)

Here's a great salad dressing for your spinach salad:

1/3 cup olive oil

3 tablespoons of red wine vinegar

1 1/2 teas sugar (no, I use stevia)

1 1/2 teaspoons of mustard

1 clove garlic

1/2 teaspoon salt

pepper to taste

Mix together and pour over fresh organic spinach mixed with cut up apple and walnuts. Yum!

Eggs, Bacon,Spinach and Cheese...

The other morning, I made breakfast for my husband and me. It consisted of: organic eggs from a New Hampshire farm, organic spinach from a Durham, Maine farm, bacon from a farm in Northern Maine and cheese from Pineland, which is a farm just down the road. Everything we ate (at that meal) was from within a 150 mile radius of home. It got me thinking about how we get so busy with our lives, that sometimes we don't bother to take the extra step (to go to the farmer's market) or spend an extra dollar on a local product. Did you know here in Maine, we have farmer's markets through the winter? Our spinach grower has a green house and he grows it all winter long.
WHY is this so important? Support your local farmers? Sounds pretty, well, kind of "duh", right? But it does take an extra effort on our part to support them.
 One of our grocery store chains here in Maine (Hannaford) is pretty good about offering local produce. The other one, well, not so much. And Walmart? forget it. I like it best when they label where everything comes from. I will choose California strawberries over ones from Mexico any day. I look for "product of USA" If I'm really on my toes, I will pick my own strawberries and freeze a bunch to get through the winter.
Whole Foods? Be careful...they are not necessarily doing their part. The frozen "California Blend" of vegetables? Look on the back. Last time I checked it said (in small letters) product of China. Same with organic spinach from WoodStock Farms; -- you guessed it, product of China! Why are we importing food from China? We have plenty of our own right here. I don't know about you, but I'd rather put food in my body that was grown down the road. I know it will be fresher, and I know that means it will have more of the nutrients still intact.
So support your local economy any time you have a chance to do that. And our farmers and economy will thank you.

The Truth Behind 7 Cholesterol Myths

13 days ago by Erin Willmann in ( · Healthy Living Tips )

Everyone should understand how cholesterol factors into a healthy lifestyle, no matter what your age, body type or family history. Have you been tricked into believing a cholesterol myth?

1.    MYTH: Cholesterol is bad. Your body needs cholesterol to keep cell membranes stable and aids in the production of certain hormones. Cholesterol only becomes a problem when too much of it circulates in the blood and builds up inside arteries. If too much cholesterol builds up, an artery can become blocked, and a heart attack or stroke can occur.

2.    MYTH: Everyone should shoot for the ‘right’ number. There’s no ideal number for everyone. It depends entirely on your risk factors. Unless you have a risk factor — such as smoking, diabetes, or high blood pressure — you should try to get your levels of LDL, or “bad” cholesterol, under 160 mg/dL.

3.    MYTH: High total cholesterol is caused by a poor diet. While the consumption of saturated fats and trans fats does drive LDL cholesterol up, over 80% of cholesterol is produced in the liver. Along with a healthy diet, the most effective way to lower LDL (bad) cholesterol is to control the liver’s internal cholesterol production.

4.   MYTH: Foods labeled “cholesterol free” are better for your heart. Don’t let the label fool you. The cholesterol portion of the nutritional label refers to dietary cholesterol, which is only one thing that can cause your cholesterol to go sky-high. Saturated fat (found in animal foods and dairy products) and trans fats (found in packaged foods) have major impact on LDL cholesterol.

5.  MYTH: High cholesterol is only a problem as you age. Most people think high cholesterol is a problem for the middle-aged. But guess what? Research has shown that atherosclerosis — the narrowing of the arteries that leads to heart attacks — can start as early as age eight!

6.  MYTH: If your cholesterol is normal, you won’t get heart disease. Cholesterol levels are just one of several risk factors for heart disease. Other risks include high triglycerides, insulin resistance and high blood pressure. Smoking and living a sedentary lifestyle are also big risk factors for heart disease.

7.  MYTH: You always need medicine to bring cholesterol down. Some people do need to take prescription medications, such as statins, to help lower cholesterol. However, a nutritional regimen, healthier diet, weight loss and exercise can go a long way to whip cholesterol levels into shape, even with a family history.

Sugar, Dominoes and Temptation

EVERYWHERE I go, there are temptations: the discount store chocolate, checkout… candy, the craft store…candy! I am a recovering sugar-aholic. I had  so much fun at Christmas, eating everything I wanted; pies, cookies, candy, you  name it. Now, I am back to my usual way of eating which includes lean protein, vegetables, whole grains and fruits. Oh, I know that sounds boring, but I really do know how to make some very tasty dishes. However, I sure miss the twizzlers, m&ms, jelly beans and chocolate kisses. Seriously, I wish I could eat them with reckless abandon. Even if watching my weight were not an issue, I know that too much sugar is not good for me. Sugar is necessary for our bodies to function, as is fat and protein. However, too much simple sugar can cause a domino effect in your body. I’m not talking about the piece of birthday cake you had at your son’s party; but what if this is a normal everyday occurrence? Your body goes into fight or flight mode because it is under stress. Your immune system is compromised, making you more susceptible to colds, (and possibly other diseases). You produce more insulin than necessary. Which will cause 2 things: your body will store the extra glucose (sugar) as fat, and you may become insulin resistant. Dominoes…insulin resistance can lead to diabetes. Yikes.

SO…as hard as it is for me to pass up that candy, I figure it would be even worse to deal with the other consequences. Hence, as I sigh and walk past all the pretty packages, I am reminded that I am feeling much better now than I did in December. And I’m 5 pounds thinner.