Prevention Pays Off

15 Tuesday Jan 2013

Posted by creatingahealthylifestyle in Healthy Body

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apple cider vinegar, Common cold, Cough, Daily Movement, drinking apple cider vinegar, Eating Healthy, Fever, Flu Symptoms, Health, Healthy Body, Healthy Lifestyle for Prevention of Colds and Flu, living a healthy lifestyle, Meditation, Mild Case of Illness, Prevention, Sleep, Sneeze, Sore throat, Washing Hands, Water, Whole Grains

Last week I was sick for a few days. It started with some sneezing and a runny nose. The next day I had a fever of 101 degrees for less than 24 hours, and by the fourth day I was just about back to my healthy self!

There is a virus going around and I attribute the “mild case” I had to living a healthy lifestyle of eating an abundance of vegetables, along with some fruit and whole grains. In addition, I meditate daily, drink lots of water, get some daily movement and go to sleep early. See last weeks post “Please Take Care of Me,” for more details about prevention.

By comparison, other people I know who have been sick with similar symptoms have had a sore throat, bad cough and higher fever, lasting for days. About a week before I developed any symptoms, I had begun drinking apple cider vinegar, one tablespoon in 6-8 ounces of water each morning for the health benefits. I never had a sore throat or a cough, and during the days I felt sick, I increased the drink to 2-3 times a day.

Do all you can this year to stay healthy, including frequently washing your hands!

Love, Health & Happiness,

Phyllis

Please Take Care of Me!

08 Tuesday Jan 2013

Posted by creatingahealthylifestyle in Healthy Body

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Tags

Airborne, Alternative Health, apple cider vinegar, Boost Your Immune System, Boost Your nutrition, Chronic Symptoms, Cold and Flu, Cold Symptoms, Emergen-C, Emotional Stress, Health, Healthy Body, Immune system, Lower Stress, Meditation, Prevention, Reiki, Sleep, Staying Healthy, Strengthen Your Immune System, Stress, Throat lozenge, Water

Winter is in full swing and for some people it is a time of getting sick or fighting off symptoms. While we may not be able to avoid being exposed to germs, there is a lot we can do to strengthen our immune system so that we don’t get sick, and if we do, it is short-lived.

If you are experiencing low-grade chronic symptoms, especially runny nose, mild sore throat, stuffed up head and feeling tired, it’s your body’s way of saying, “Please take better care of me.”

Here are some suggestions:

1. Get some extra sleep by going to bed earlier.

2. Drink plenty of water, and tea, hot water with lemon and honey, apple cider vinegar in water, or clear vegetable or chicken broth. Sip on liquids throughout the day to flood those germs out!

3. Boost your nutritional intake by eating fruit, vegetables, lean protein and whole grains, while eliminating or significantly decreasing the amount of sugar you consume.

4. Take nutritional supplements, vitamin c, Airborne, Emergen-C, use cough drops.

5. Lower stress with meditation, yoga, a warm bath, etc.

6. Increase circulation with movement, exercise, walking, etc.

7. Reduce emotional stress by processing and releasing sadness, grief, loss, fear, anger and resentment. Journal, draw, use visualization, prayer, or talk with a trusted friend or professional.

8. Try a massage, acupressure, acupuncture, or Reiki.

If you are sick or have had chronic symptoms, it may be wise to visit your doctor and get a check-up with a blood test to assess what is going on and to rule out any deficiencies.

Love, Health & Happiness,

Phyllis

Are You Getting Enough Folic Acid?

11 Thursday Oct 2012

Posted by creatingahealthylifestyle in Healthy Eating

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B-Vitamin, Beans, Blood Circulation, Depression, development of red blood cells, Folate, Folic Acid, Greens, Healthy Eating, Heart disease, Memory, Nutrition, Optimal Health, Oxygen, Prevention, Red Blood Cells, Vegetables, Vitamins and Minerals, Whole Grains

Folic Acid (Folate) is a B-Vitamin, and is important for the development of red blood cells that carry oxygen around your body and also helps maintain good circulation of blood throughout your body.

The consumption of natural foods high in Folic Acid plays an important role in prevention or reversal of many illnesses including heart disease, memory loss, and depression, to name a few. When the body gets the nutrients it needs and has good circulation, it can function optimally.

Here is a list of foods that are good sources of Folic Acid:

1. Greens/vegetables: romaine lettuce, spinach, asparagus, parsley, turnip greens, collard greens, mustard greens, beets, broccoli, cauliflower, summer squash, strawberries, papaya, green beans, cabbage, tomatoes, fennel, peas, kale, avocado

2. Beans: pinto beans, black beans, garbanzo beans, navy beans, kidney beans, lentils

3. Whole Grains: whole wheat, wheat germ, bran, brown rice, oatmeal, whole-grain breads and pastas, barley

Love, Health & Happiness,

Phyllis

An Apple A Day…

02 Tuesday Oct 2012

Posted by creatingahealthylifestyle in Healthy Body, Healthy Eating

≈ 1 Comment

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5-10 servings of Fruit and Vegetables, An Apple a Day, Cancer, Cruciferous Vegetables, Diabetes, Fruit, Health, Health benefits of eating fruit and vegetables, Healthy Eating, Healthy Lifestyle, Heart disease, High Blood Pressure, high cholesterol, High Triglycerides, Obtain and maintain a healthy body weight, Prevention, Prevention of Diet Related Diseases, sleep apnea, Vegetables

While eating an apple a day may keep the doctor away, one piece of fruit a day won’t give you the benefits of eating 5-10 servings of a variety of fruits and vegetables. Eating five or more servings of produce has been shown to significantly reduce rates of heart disease, cancer, diabetes, and gastrointestinal disorders. Other benefits of eating plenty of fruits and vegetables may include the prevention or reversal of high blood pressure, high cholesterol, high triglycerides, sleep apnea, and aid in obtaining and maintaining a healthy body weight.

If you haven’t gotten a check-up in a while, with a blood test, you might want to so that you can have a baseline and know what’s going on within your body.

Cruciferous vegetables, such as broccoli, Brussels sprouts, cauliflower, cabbage, arugula, bok choy, collard greens, kale, mustard greens, rutabaga, turnip greens, radish and watercress, have been shown to protect our bodies against certain types of cancers.

Visit a local farmer’s market to see what fruits and vegetables are in season. Add vegetables to what you already eat. Have some fruit when you want something sweet. Once you start experiencing the benefits of feeling better, having more energy and looking better, it will be easier to maintain a healthy lifestyle of eating.

Love, Health & Happiness,

Phyllis

Why Eat Cruciferous Vegetables?

30 Thursday Aug 2012

Posted by creatingahealthylifestyle in Healthy Body, Healthy Eating, Recipes

≈ 4 Comments

Tags

breast cancer survivors, Broccoli, Brussels sprout, Cancer, Cancer Study, Cauliflower, cauliflower salad, Collard greens, Cruciferous Vegetables, Healthy Eating, Kale, Prevention, Recipes, Vegan, Vegetarian

Cruciferous vegetables contain phytochemicals known as isothiocyanates and indoles which appear to have a protective effect against some types of cancer. A study by Vanderbilt-Ingram Cancer Center and Shanghai Center for Disease Control and Prevention investigators reveals that breast cancer survivors who eat more cruciferous vegetables may have improved survival.

Cruciferous vegetables include:

broccoli, Brussels sprouts, cauliflower, cabbage, arugula, bok choy, collard greens, kale, mustard greens, rutabaga, turnip greens, radish and watercress.

Check out some recipes I’ve posted using cruciferous vegetables:

Broccoli with Fresh Cooked Tomatoes

Broccoli Cranberry Salad

Cauliflower Salad

Quinoa, Carmelized Onions and Broccoli

Looks Cooked Raw Kale Salad

Michael’s Kitchen Sink Vegetable Soup

Love, Health & Happiness,

Phyllis

Are You Aware of What You Eat?

23 Thursday Aug 2012

Posted by creatingahealthylifestyle in Healthy Eating

≈ 2 Comments

Tags

Artificial Colors and Flavors, Artificial Flavorings, Calories, Fast Food, Fiber, Food, Food Labels, Fruit and Vegetables, Health, Healthy Eating, healthy-living, Ingredient Lists, Man-Made Food Chemicals, Nutrition, Nutrition Facts, Nutrition Food Labels, Optimal Health, Plant Based Diet, Prevention, Processed Food, Real Food, Reverse Food Related Illnesses, Sugars, Whole Food, Whole Grains

Do you make it a practice to read nutrition food labels and ingredient lists on the foods you buy? Do you have an idea of how much fruit and vegetables you eat in relation to processed foods?

Living a lifestyle of healthy eating, that is, eating a diet made up primarily of real food, whole foods, fruits and vegetables, whole grains, beans, lentils, nuts and seeds, has been shown to provide optimal health. Switching to a plant-based diet, with small amounts of chicken or fish if you choose, has been shown to prevent and reverse food related illnesses that so many people suffer from by eating a diet high in fat, cholesterol, and sodium from eating too much fast food and processed food.

Getting in the habit of reading nutrition food labels will help you be able to see just how many calories you are consuming along with the breakdown of fats, sugar, cholesterol, sodium, protein and fiber.

When reading the ingredient lists, remember that ingredients are listed in order of the most to the least. Keep in mind that there are many names for sugar and a food item will often show more than one form. Also, be on the lookout for ingredients you can’t pronounce or don’t know what they are. Beware, they may be artificial flavorings, colors, or other man-made chemicals to preserve and make the food item taste better.

Stay informed for better health!

Love, Health & happiness,

Phyllis

Health Concerns for Children – There’s Hope!

31 Tuesday Jul 2012

Posted by creatingahealthylifestyle in Healthy Body

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Childhood Obesity, Children with High Blood Pressure, Children with Type 2 Diabetes, family behaviors, Family Eating Behaviors, Genetic Factors, Health, Healthy Body, Healthy Eating, Heart Disease in Children, high cholesterol, history of obesity, Obesity, Physical Activity, Prevention, sleep apnea, Treatable

Which is a health concern for children:

a. Diabetes (Type 2)

b. High blood pressure

c. Obesity

d. All of the above. (See answer below)

Genetic factors play a small role in childhood obesity and related health problems. Shared family behaviors such as eating and activity habits, are how a “family history of obesity” gets passed down from one generation to another. For example, having high cholesterol and struggling with maintaining a healthy and comfortable weight was passed down to me because of the types of food I was raised on. Eating a diet heavy in meat and fat created the high cholesterol. Fortunately, it was not a permanent health condition. At age 19 when I discovered that I had high cholesterol, I also learned that I could do something about it by changing what I ate and adding some physical activity. And so I did!

Answer: d All of the above.

Diabetes, high blood pressure and obesity are showing up in children along with high cholesterol, high triglycerides, heart disease, sleep apnea and chronic illnesses. The good news is that all of these medical conditions listed are diet related and are preventable or treatable, for children and adults, with 1) a lifestyle change to healthy eating, 2) maintaining a healthy body weight, and 3) getting regular exercise!

Love, Health & Happiness,

Phyllis

Healthy Eating

25 Wednesday Apr 2012

Posted by creatingahealthylifestyle in Healthy Eating

≈ 4 Comments

Tags

Healthy Eating, Healthy Lifestyle, Prevention

“75% of all chronic disease is PREVENTABLE.” Bill Sears, M.D.

Did you know that with some changes in what you eat and creating a healthy lifestyle that you can prevent or reverse most food related symptoms and diseases? These include heart disease, diabetes, high blood pressure, high cholesterol, high triglycerides, acid reflex, stroke, chronic pain, sleep apnea and some cancers.

The goal is to not be on a “diet,” but rather to create a way of eating that becomes your lifestyle of eating. A gradual shift towards a lifestyle of healthy eating will give you lasting changes.

Starting From Where You Are

25 Wednesday Apr 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 1 Comment

Tags

Blood Pressure, Blood Test, Chronic Diseases, Health, Healthy Body, Healthy Lifestyle, Lifestyle Changes, Prevention

How are you? How’s your health? Do you know what’s going on inside of you? How long has it been since you have had a physical and blood test to see how you are doing on the inside? It’s a good idea to get a baseline of how your body is functioning. A blood test along with checking your blood pressure will give you an idea of your risk factors for chronic diseases that may be preventable or reversible. If you have chronic stress or chronic pain, are needing to lose some weight, have high cholesterol and high triglycerides or have high blood pressure, you most likely will be able to improve your health by making some lifestyle changes.

Once you get your baseline information, start from where you are and be realistic about making changes. Remember, you didn’t become unhealthy overnight. Be kind to yourself as you decide to make some shifts in your lifestyle. These changes may be in the areas of eating healthier, adding regular physical movement or finding ways to relax. These topics will be covered in detail in the coming weeks. If there is a topic you would like me to cover sooner than later, send me a comment. This blog is for you and I would appreciate your feedback and suggestions.

Love, Health & Happiness,

Phyllis

Creating a Healthy Lifestyle

Tag Archives: Prevention

Prevention Pays Off

Please Take Care of Me!

Are You Getting Enough Folic Acid?

Why Eat Cruciferous Vegetables?

Health Concerns for Children – There’s Hope!

Healthy Eating

Starting From Where You Are