Wake up to a good day!

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Morning has broken, a new day has started.  It’s time to drag yourself out of bed, make your way to the kitchen and start brewing that magical potion that gets your body moving.  Is there nothing better than the aroma of fresh ground coffee?

After years of debate, studies have proven that coffee is actually good for you!!  Of course we all know that coffee contains caffeine which stimulates the nervous system.  Coffee also has beneficial antioxidant, anti-inflammatory, antifibrotic, and anticancer properties.  Coffee contains much higher amounts of antioxidants in a typical serving compared with tea, and even higher than some fruits and vegetables.

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For years, coffee was considered bad for people with cardio vascular disease.  The thought being caffeine was bad for the heart, new data shows the opposite may be true.  The studies show that drinking 3 to 4 cups (6 to 8 oz. equals a cup) of coffee a day not only cuts down the risk of CVD, people also had a lower risk of dying from coronary heart disease and stroke than non-drinkers.  Unfortunately, if you suffer from uncontrolled high blood pressure, drinking coffee is a risk.

On the down side, decaffeinated coffee will have less of an effect than filtered caffeinated coffee.  Unfiltered coffee, (boiled, Turkish or French press) can have the exact opposite result and can be a health risk.

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The antioxidant effects of coffee can lower the risk of some cancers, such as, prostrate, endometrial, melanoma, oral cancers, leukemia, non melanoma skin cancer and liver cancer.  Coffee appears to decrease the risk of developing type 2 diabetes.  Coffee drinking also lowers the risk of chronic liver disease, fibrosis and cirrhosis.  Risks of gallstones also decline in coffee drinkers.  Consumption of coffee also is known to lower the risk of Parkinson’s disease, depression and Alzheimer’s disease.

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One of the few times drinking coffee is harmful is during pregnancy.  Drinking coffee at this time can cause low birth weight and miscarriage.  Drinking coffee during pregnancy appears to raise the risk of childhood leukemia.  Possible reasons for the danger of caffeine during pregnancy is that the caffeine doubles in pregnancy.  The caffeine in one cup of coffee is much higher, the fetus has low levels of enzymes to break it down, which can be harmful to the baby.

Even though coffee has a lot of health benefits, not everyone should drink it.  Regular coffee can increase energy and alertness, but some people may have anxiety that’s ramped up by caffeine.  People that have trouble sleeping or have trouble with GERD should stay away from coffee.

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With all the health benefits of coffee, that doesn’t mean you should run to the nearest coffee house and order a coffee with sugary syrups and creams.  Remember those drinks only add extra calories.  If you have to have a flavored coffee, chose a low fat cappuccino or latte.  Also, just a dusting of cocoa powder or cinnamon will give you flavor without all the added fat, sugar, and calories.  Also, be aware that a sweet roll, cookie or a piece of pie, goes great with coffee, but remember you don’t need the added calories.  Let’s keep things HEALTHY!!

Here’s to the start of a new day!!!!

Laura

 

 

 

 

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My heart is all a flutter!

 

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Spring…..a time when love is in the air!  What’s more perfect than strolling, hand in hand along a deserted beach?  Suddenly, he turns to you, you turn to him and your heart begins to FLUTTER….you can’t catch your breath…….you feel light headed…as you gaze into each others eyes, you wonder….is this what love feels like???  No wait…..something’s wrong, you begin to feel nauseous and your body is covered in a cold sweat.  Something is terribly, terribly wrong!

You my dear, are having symptoms of a heart attack!  What do you do?  Call 9-1-1 immediately.

Ok, so maybe for you young people, love can feel like this, but, for us middle-aged and older women, we need to know the causes and symptoms of heart trouble.  Heart disease is the NUMBER ONE KILLER of women in the United States.

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Other symptoms of a heart attack can be tightness in your chest or back, pain going down your left arm, pain in the left side of your neck or jaw, overall fatigue not due to sleeping problems or depression.  light-headedness or dizzy,  irregular heartbeat, shortness of breath as if you can’t take a full breath, are also symptoms.  Nausea, vomiting, indigestion and other GI upsets are atypical signs of a heart attack.

How can you keep a heart attack or stroke at bay?  First thing if you are 20 or more pounds over weight and don’t exercise on a regular basis, it’s time to change your life style!  If you smoke, STOP!   Did you know that just one year after you quit, you’ll cut your risk of heart disease by 50%??  Also, just a moderate weight-loss can help.

You also need to know your cholesterol numbers.  Cholesterol is the fatty plaque that lines your blood vessels and arteries.  If a piece of that fatty plaque breaks off, it can cause a blockage.  Depending on where the blockage occurs, you can have a heart attack or stroke.  The “bad” cholesterol LDL needs to be 200 or lower.  Your “good” cholesterol or HDL needs to be 40 or greater.  High cholesterol can be hereditary.  In that case you will have to talk to your doctor because a change of lifestyle alone won’t help.  You might need medications.

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So?  What’s this lifestyle change?  It’s the same ol’ song and dance.  Eat right, exercise, and stop smoking.   Start exercising 30 minutes a day.  This doesn’t have to be done all at once.  Ten minutes here, ten there, and ten more.  You can take the stairs instead of the elevator or park at the far end of the parking lot for starters.  Turn the music on and dance, swim, play tennis, but, if you’re not use to exercising, walking at a fast pace is really the best way to get started.

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As for eating, stay away from any saturated fats, trans fats, cut down on salt and red, fatty meat.  Opt to eat fruits and vegetables without high-calorie sauces or added salt and sugars.  Choose fiber-rich WHOLE grains, make sure to read the labels!  You can have poultry and fish without skin and prepare them in healthy ways….not fried!  Salmon, trout, and herring are filled with omega-3 fatty acids, which is very heart healthy.  Select skim or 1% dairy products.  Cut back on beverages with added sugars.  Most importantly, follow portion sizes.  You need to burn more calories than you eat.

Always check with your doctor before starting an exercise program.  If you get the green light to exercise get out there and MOVE!!  You’re heart will thank you and so will your family!!

If you need some support or help in changing your life style, email me and I can help.

Healthy eating everyone!

Laura

 

 

 

 

 

 

 

Does the thought of summer make you shutter with fear?

 

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How many times have you told yourself, “this summer, I’m going to fit into those cute sundresses, shorts or maybe even that cute swimming suit and not feel ashamed, because, I am a new slimmer me!”  Unfortunately, life happens and now you feel depressed.

Being overweight is influenced by many factors.  Body weight can be the result of genetics, metabolism, mental, environmental, cultural and economical influences.  If your weight isn’t caused by any medical issues, then there is hope that by changing your lifestyle you can lose the weight and keep it off.

Being over weight and having a sedentary life style can cause medical issues such as, high blood pressure, type 2 diabetes, heart disease, stroke, certain kinds of cancers, sleep apnea, osteoporosis, depression, and plain ol’ poor quality of life.

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So?  How do you change your lifestyle?  First off, ask yourself how many times a week do you eat in fast food places.  How do you prepare your foods at home?  Are they processed from a can or box?  If you eat processed foods, do you look at the serving size on the box?  How much soda do you drink?  A medium glass of soda from a fast food place can be over 200 calories alone.

 

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Another question to ask yourself is, how many hours do you sit in front of your T.V. or computer screen, or play video games?  This question is very important if you have an over weight child.  When we consume more calories than we use, we naturally gain weight.

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Exercise is a main key in preventing heart disease.  It also reduces the risk of developing breast cancer, colon cancer, and other cancers.  Did you know, 40% of adults and 43% of adolescents in the United States do not take part in leisure time physical activity?  That is a scary statistic!!

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Don’t worry, I get it.  You have an hour commute in bumper to bumper traffic.  Put in a stress filled 8-12 hour shift, then the bumper to bumper commute back home.  The last thing you want to do is cook a meal or go for a walk.  But to be honest, if you would go for a 20 minute walk, bike ride or just turn on the music and dance around the room, whatever kind of exercise you like to do, your mind and body would refresh itself.  You would be in a better mood and also sleep better.

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As far as your diet….eat peanut butter toast or maybe a boiled egg, real orange juice and whole grain toast for breakfast. Quit ordering those mocha lattes with extra foam on your commute.  Pack a lunch with fruit, berries and/or veggies like carrots, celery, lettuce.  Add a hard-boiled egg, cheese, peanut butter, turkey, ham or tuna, instead of a fast food hamburger and French fries.  If you have to have a soda, try a diet soda or unsweetened ice tea.  On your commute home have some nuts, seeds, and fruit to munch on instead of a frappe, milkshake or GIANT soda.  As for supper, don’t sit down and call for pizza.  Throw a chicken in to bake.  While it’s baking, go for a walk.  When you come home, cook some brown rice and stir fry some vegetables and then sit down to a healthy meal.

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I’m not saying you can never eat another pizza or enjoy a latte again, just do it as a treat. Believe me, saving those high calorie pleasures as a special treat make them taste even better!!

If you need support in starting your new life style, email me at larsonlaura74@gmail.com and I will get you started.  It’s not as hard as you think and you’ll thank yourself!!

Let’s make that change happen!!!

Good luck!!!

Laura

 

 

 

 

 

Ahhh, Spring a time of freedom

 

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Spring, my favorite time of the year!  It’s a time to shed those heavy winter coats, kick off your shoes and enjoy the freedom of fresh air and sunshine!

Growing up on a farm, spring was a magical time.  I remember waking to the chirps of the robins, meadow larks, blue jays, and once in a while the beautiful song of a canary.

Spring was the time to start planting on the farm.  I would watch my dad and uncle disk the soil and plant the corn.  There is nothing like the smell of fresh turned soil.  There was such a sense of accomplishment watching the ground come to life after a long cold winter.

As for re-birth, momma cats would always hide their babies in the hay mow.  I remember running to the barn with my girlfriend as we searched through the hay to find the kittens.  We would laugh at the kittens as they spit and hissed, trying to act like tigers, when we picked them up.  It wasn’t long until we had them purring and running to us when they saw us in the hay mow.

Also in the barn, the sows were having piglets.  Baby pigs have to be one of the cutest animals in the world.  It’s too bad they grow up to be big, ugly, and MEAN!!  Once in a while, dad would bring a runt into the house for us to bottle feed.  That little pig would play and follow you around just like a dog.  Yep, pretty much like Wilber in the story of Charlotte’s Web.  But, when that little piggy started eating regular feed, it went back into the barn with his brothers and sisters!

My favorite memory on the farm was walking out to the pasture in the evening with my dad.  We’d go out and turn on the water for the water tank and just stand and watch the cows and calves.  The cows would be eating the new sprigs of  fresh grass, while the calves would be running and frolicking with each other in the evening air.

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There were other times when I would saddle up my horse and take an evening ride around the farm.  I remember one time, I rode in the pasture just as the cows were settling down for the night.  To the east, the moon was sitting on the horizon like a huge, orange ball.  In the distance there was the cry of a coyote and her pups.  I remember feeling like that moment was something out of a movie.  It was beautiful!!

Of course, Spring can get a little rough out here on the prairie!  Mother nature likes to unexpectedly throw a storm or two on you.  But even with the winds, hail, sudden downpours of heavy of rain, and yes, even a tornado, there is beauty in the fury.  The shapes and colors of the clouds during the storms are magnificent.  Watching the lightning as it streaks across the sky and the rumble of what seems like never-ending thunder is amazing.  Unfortunately, I’ve seen the destruction of these storms many times.  The flash flooding, the ruination of homes, trees and everything else in the path of  tornadoes, the killing of animals from lightning, the beating the farmer’s crops take from the hail.  A life time of work gone in a few minutes.

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For me growing up on a farm was a spectacular.  I will never forget those days.

I wish you all a very happy spring!

Laura

 

 

A spoonful of sugar

pexels-photo-356365.jpegIf you’re like me, after a stressful day, you can’t wait to take that first sweet, creamy, bite of a candy bar.  Nothing can take its place after a hard day at work!  But now imagine, never being able to taste that sweet, luscious, melt in your mouth piece of candy ever again!!  I can’t imagine that happening either!  But, to a rare few of people out there, their love of sugar has come to an end.

A reader asked me if there was such a thing as a sugar allergy.  It seems if she puts sugar in her coffee, or, eats a candy bar, or any form of sugar, she gets severe cramps that last for several hours.

A sugar allergy would be very rare.  A sugar intolerance on the other hand might be a more suitable term.  An allergy is when, a food causes an immune system reaction that affects many organs of the body.  In some cases it can be life threatening.  A food intolerance  is less serious and often limited to digestive problems.

There is such a thing called Genetic Sucrose-Isomaltase Deficiency or GSID. I can give you a lot of medical talk, but, to make this short, a person with GSID can not digest sugar, whether it’s white sugar or the starches in fruits, vegetables and grains like bread and rice.

GSID is often mistaken as other sugar intolerances, such as fructose or lactose intolerances, and gastrointestinal disorders, including irritable bowel syndrome.

Symptoms can be abdominal pain, cramping, nausea/vomiting, constipation, and diarrhea.  There is nothing you can take to ease the symptoms of GSID.  You just have to wait for the sugar to run through your body.  It can be minutes or hours depending on how fast the sugar moves through your digestive tract.

GSID in children can affect growth and development.  People suffering from GSID are at risk of chronic malnutrition, diarrhea, gassiness, abdominal distention and pain.  Failure to thrive is another characteristic of this disorder.

If you think this sounds like something you may have.  See your doctor!  There are tests they can do to test for GSID, which include, a hydrogen breath test, 13C sucrose breath test, a stool pH, a SI Genetic test or a small bowel biopsy with disaccharidase enzyme testing.

There is a simple test you can do at home.  Stir 4 tablespoons of ordinary sugar into a 4 oz. glass of water.  Mix until completely dissolved.  Drink it all on an empty stomach.  Wait and see if symptoms such as bloating, gas, cramping or diarrhea occur during the next 4-8 hours.  Well….I didn’t say it would be FUN!!

The good news is, there is help for this deficiency.  Talk with your doctor and a registered dietitian.  The dietitian will want a food log of everything you have eaten over a period of time.  Then the starches will be taken out of your diet and slowly be re-introduced depending on how well you are tolerating the foods.  Soon you will learn which foods you will have to take off your diet.

There is a prescription the doctor can give you to help you live a more “normal” life.

So, don’t sit and wonder if you are out of your mind.  Sugar intolerance is a REAL thing.  Go get checked out, after all, what do you have to lose other than those nasty symptoms!

Good luck and here’s to pain-free eating!

Laura

 

 

 

 

 

That’s a lot of bologna…or is it?

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It’s Wednesday and once again, I have the mid-week blahs.  If you’re like me, work has been crazy and the last thing you want to do this evening is cook for the family!

Unfortunately, for me being an empty nester, it’s so easy to pull some kind of processed food out of the freezer and throw it in the micro-wave and VOLIA supper is ready.  But yet,  I have to wonder, when did process food become the norm?

Processed food is loaded with all sorts of chemicals and/or artificial flavorings that we can’t even pronounce or have a clue what they are.  I suggest that you start looking at the ingredients on the labels and try to avoid foods that have the following ingredients.

  1. Partially hydrogenated oil. This product is used to increase shelf life and stabilize flavor. Unfortunately, this product can raise your LDL which is the bad cholesterol and it can also lower your HDL or good cholesterol which isn’t good if you have heart disease or diabetes.  The foods that you need to look out for are margarines, vegetable shortening, crackers, cookies, baked goods, salad dressings, breads and chips
  2. High fructose corn syrup.  This product has been debated for a long time, what it really boils down to is too much sugar is a bad thing.  It leads to obesity and increases the risk for diabetes.
  3. MSG.  Most processed food is loaded with this product.  MSG has many other names which can fool you.  If you see monosodium glutamate, maltodextrin, sodium caseinate, autolyzed yeast, autolyzed vegetable protein, hydrolyzed  vegetable protein, yeast extract and even citric acid, beware.  MSG is a preservative that is known to trigger migraines not to mention obesity and type II diabetes.  MSG is found in canned soups, fast food, salad dressings. diet beverages, packaged sausages and hotdogs, beef stew and in some packaged vegetarian foods.
  4. BHA and BHT are another little favorite in processed foods.  They are used as a preservative in cereals, potato chips, and chewing gum to keep them from going rancid.  These additives can cause sleeplessness, and loss of appetite.  They have been known to cause liver and kidney damage, hair loss, behavioral problems and even cancer.
  5. Sodium nitrate and sodium nitrite.  These chemicals are used to preserve shelf life of meats like hot dogs, bacon, and sausage.  These little guys are known to cause cancer.
  6. Proply gallate.  This preservative is used to prevent fats and oils from spoiling.  Watch for it in vegetable oil, potato sticks, chicken soup base, meat products chewing gum and even in cosmetic products.  It could cause cancers.
  7. Sodium benzoate and benzoic acid.  These little guys are ok for the most part.  They are used in some fruit juices, carbonated drinks, and pickles.  They are harmless unless you have an allergy to them.  The only time they are dangerous is when mixed with beverages containing asorbic acid.  When mixed with asorbic acid this chemical changes into benzene that causes leukemia and other cancers
  8. Potassium Bromate.  This is an additive used in bread and rolls.  This has been known to cause cancer in lab animals.  Make sure you check your bread and crackers.
  9. Last but not least, Food Colorings, Red #3 used in baked goods and candy can cause chromosomal damage and thyroid tumors.  Red #40 that is found in drinks, candy and pet food has caused lymph tumors in lab tests.  Yellow #5 and 6 can also cause tumors.

With all these chemicals, it makes you think twice before reaching for that processed meat and canned food!!  All I can tell you is to TRY to cook with fresh meats, fish, fruits and vegetables when you can.  Your body will LOVE you for it!!

Laura

 

Busy hands!

We finally made it to March!!  I know the weather is going crazy around the country this weekend, but, for me, it’s 70 degrees and sunshine!  You can always tell when springtime is near when the sandhill cranes start coming in by droves here in Nebraska.  That is a sight to see if you are ever in this part of the country!!

One thing about spring, it makes a person want to get outside and take in the fresh air.  It’s a time of regrowth not to mention my favorite time of year.  I can’t wait to get outside and start planting flowers and yes, I even like mowing grass!

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If you haven’t started an exercise regime yet, now is the perfect time!  I know I’ve said this before, but, gardening is a great way of exercising,  digging holes, squatting down to plant, and walking to get the hose….believe me, you will feel that in your legs and back!Mowing grass with a small, push mower is another great way to get steps in, plus sunshine and vitamin D!  Soon it will be time for bike rides, swimming, and walks in the park.

All of these things are great things to do to get you up and out of the house and forget about running to the fridge or cabinets for something to eat.  As they say, idle hands are the devil’s workshop, so keep your hands and mind busy on other things than junk food!  Get creative!  Start thinking about something you have never tried before.  Which brings me to my point of busy hands.

I have a couple of followers that have taught themselves not only creative ways of de-stressing, but, keeping their minds off food.  One has taught herself to make jewelry.  In the winter time she designs and makes beautiful necklaces, bracelets, earrings and pins.  In the spring, summer and fall, she goes to flea markets and sells her products.

 

 

 

Another one of my followers taught herself how to crochet.  She started out slow learning how to chain and a couple of stitches, but now, she has made beautiful afghans, baby hats for hospitals and even sweaters for her cats!!  She has just started to make little stuffed toys.

As you can see both of these women are very artistic and talented!! Also, if you are interested in any of their work, contact me at this site!

So, when you are feeling BORED…..drop the chips and the chocolates and get your mind and hands BUSY!!

Good luck and I hope to see some pictures of your artistic work!!

Laura

 

 

Put one foot in front of the other

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Take an adventure, get up and start walking!

 

It’s been almost a month since I wrote “Time for a New Start”.

Just wondering how you are doing out there?  Did you find the 500 calories a day to cut out of your daily diet?

I did hear from a reader, she and her family are working hard on continuing to knock out those unwanted calories.  She bought herself one of those wristbands that tells you how many feet and miles you walk, and how many calories you have burned.  It’s a great motivator for her.  She gets very excited when she is nearing her 10,000 steps for the day!!

I think that little gadget is a great tool to use to keep your motivation up.  She told me, she walks between 3 and 5 miles a day at work!!  Who would have guessed?

I know I used a pedometer while mowing my grass on a HOT, summer day.  I couldn’t believe when I looked and had walked 3 miles!  I thought I was just hot and tired!!

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As far as exercising goes, things like taking the steps at work, or, instead of trying to carry all the groceries in one trip, take a bag at a time, mowing grass using a push mower, taking the dog for a walk, raking the lawn, gardening and the list goes on and on, are all easy ways to exercise.  You don’t have to twist around or bend backwards to get exercise, especially for people in my age group!!  Just get out of that chair and WALK!!

With Spring on the horizon, there is no excuse to sit in the house!!  Get out and get some fresh air and sunshine.  Not only will being outside get you away from the fridge, it will put you in a great mood.  There is nothing like a healthy dose of natural vitamin D!

Let the adventures begin!!

Laura

 

Nature’s cure-all

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I thought it would be interesting to discuss a few things about the foods we eat.  Today, I’m going to talk about garlic.

We all love the smell of spaghetti sauce simmering on the stove or the warm bread dripping with garlic butter, but, where did garlic get its start?

Garlic is naturally grown in Central Asia and Northeastern Iran.  It has been used as a seasoning and as a medicine for thousands of years.  Garlic was actually found in ancient pyramids!!

So, what was garlic used for?  Back thousands of years ago, garlic was a natural   medicine.  In Egypt, they gave it to the slaves to help with productivity, strength and heat stroke.  They also used garlic oil for skin disease.  In Greece, soldiers ate it to enhance courage and performance.

Garlic was also thought to cure small pox, intestinal worms, circulatory ailments, depression, edema, animal bites, joint disease, seizures, and to prevent you from getting the plague.

Oh, and let us NOT forget….the Europeans used garlic to keep vampires, werewolves, and demons away by wearing a string of garlic around their neck or hanging it in the windows of their homes.  Garlic was also rubbed on chimneys and key holes for added safety!!

In the 19th century, American Indians were discovered using garlic as a tea for flu-like symptoms.  Louis Pasteur reported that 1mm of raw garlic was as effective as 60mg. of penicillin.  During WWI, garlic was known as the Russian penicillin.  Garlic was used in WWI and WWII as an antiseptic to prevent gangrene.

Not only is garlic used for medicinal purposes, it’s also known for its natural repellent.  Garlic is used in the UK as an insecticide and nematicide for controlling the cabbage root fly and red mites on poultry.  It is also used as a meat and fish preservative.  Garlic also repels rabbits, moles, birds, garden worms, mosquitoes, slugs and other insects.

With all its history, modern science is doing research with garlic for preventing cardiovascular disease and on certain cancers such as upper digestive tract and stomach cancers.

Why is garlic such a cure-all?  It’s not when eaten in a typical serving size of 1 to 3 cloves.  When used per 100 grams it contains several nutrients that exceed 20% or more of your daily value.  Garlic has vitamins B6 and C, thiamine and pantothenic acid, as well as calcium, iron and zinc.  It also contains the minerals, manganese and phosphorus.

With all the wondrous things garlic can do, unfortunately, bad breath and smelly body odors go along with the product.  The chemicals in the garlic are absorbed into the blood and travels to the lungs and is released through skin pores.  Brushing your teeth and taking a bath will help only so much.  The smell has to eventually go through your system.  FYI, taking sips of milk while eating garlic will help neutralize bad breath.  Parsley is another good cleanser.

Some people have allergies to garlic.  Symptoms include, irritable bowel, diarrhea, mouth and throat ulcerations, nausea, breathing difficulties and in rare cases anaphylaxis.  Garlic may also interfere with medications you are taking.  Before you think about taking garlic in high doses or a supplement, make sure to talk to your doctor first!!!

I hope you enjoyed this little informative blog.  Maybe the next time you sit down to your favorite meal, you can start some table chatter!!!

Laura

 

 

 

 

 

 

My cup runneth over

pexels-photo-176649.jpegDid you know 60% of your body is made of water?

Not only do you need to eat right, but, you have to drink plenty of fluids to refresh yourself every day.  The old saying of drinking 8, 8 ounce servings of water was the norm, but, according to Clemson State University, you need to drink 1 quart (4, 8 ounce cups) of water for every 50 pounds of body weight.  A 200 pound man would need to drink 16 cups of water a day!!

Why on earth do we need that much water?  Water brings nutrients to our cells and also removes waste from our cells.  Every part of our body needs water to function!

If we don’t get enough water, our bodies will show symptoms such as, bad breath, dry mouth, dry eyes, fatigue, an increase in heart rate, decrease in blood pressure, constipation, decreased urine output, muscle cramps, and loss of skin elasticity.  Severe dehydration can cause death.

When exercising, it’s a good idea to drink, 2 or 3 cups of water 2 hours before your workout.  While exercising, try to drink up to a cup of water every 15 minutes.  If your workout is strenuous and lasts over an hour, you might want to drink a sports drink for the added electrolytes and salt to regulate your body.

If you are exercising in extreme heat, make sure to drink more water.  By the time you actually feel thirsty, you are already starting to get dehydrated.  Increase your intake by 2 or 3 cups.  Even though water can help with regulating body temperature, it will not help prevent heat stroke.  Make sure you can exercise in some shade.

If you are on a diet, drinking water can also help you to lose weight.  Sometimes our bodies don’t recognize that we are thirsty, but, give the feeling of hunger.  Try to drink a glass of water before meals.  Also, instead of high sugar drinks, try drinking water with your meals.  If you don’t like the plain taste of water, add some fresh lemon, lime or drink carbonated water.

Just a fun fact, when you are on a diet, you can eat vegetables such as cucumbers, lettuce, zucchini, radishes, celery, tomatoes, cabbage, cauliflower, eggplant, peppers, spinach, broccoli, carrots, peas and white potatoes or fruit like, watermelon, strawberries, grapefruit, cantaloupe, peaches, pineapple, cranberries, oranges, raspberries, apricots, blueberries, plums, cherries, grapes and bananas without gaining weight, why?  Because they are mostly water!

Make sure to check on the children and elderly!  These categories of people can’t feel the need for water as much as the rest of the population.  Dehydration can happen fast if children and elderly are vomiting or have diarrhea.  Hospitalization could be necessary.

Also, if you want to avoid a hangover after a night of partying, try to drink some water in between alcoholic beverages.  The headache from drinking is your body’s way of telling you, it’s thirsty!!!

CHEERS!

Laura