WHICH IS MORE EFFECTIVE, Counting them OR Categorizing them?

CALORIES!

A November 24th article in the New York Times shared how the F.D.A. is going to require restaurants to post calorie counts on their menus.  It states: "Health experts said the new requirements would help combat the Country's
obesity epidemic by showing Americans just how many calories lurk in their favorite foods." ( NY Times article)  

But WILL it make a difference? Is it just about cutting calories?  Certainly we need to be aware of how much we are eating, but will knowing the calorie count actually inspire you to make the healthiest choice? You can look at a menu to see which foods have the fewest calories, but those items may or may NOT be the healthiest options for you. 

Just for fun let's compare what 200 calories looks like for different foods.   


   

 
  

If you want more examples go here - What does 200 calories look like?

It is NOT just about calories.  Two people could each consume 2000 calories a day, but one could be of cola, chips, candy and donuts and the other could be fruit, vegetables, nuts and beans.  Which person do YOU think will be healthier?  Which one will actually lose weight? That's right, the person eating the most fruits, vegetables, nuts, seeds, beans, legumes, fish and (optionally) lean meats & poultry. 
 CONCLUSION - When you start to notice all the calorie listings at restaurants next year, make sure you ALSO look at the quality of those calories and choose the foods made in nature with the least amount of processing.  Make Nancy happy and "eat the rainbow" of fruits and vegetables every day! 

Sensational Cinnamon

Would you eat something that protected your brain, balance your blood sugar, fought off cancer cells, decreased blood pressure, prevented wrinkles and was full of powerful antioxidants? I hope your answer is YES!

Cinnamon is amazing. I was blessed to speak with Dr. Richard Anderson from the USDA in Beltsville, MD. He has been researching cinnamon for years.  It was inspiring to hear his passion as he shared the most recent discoveries with cinnamon and Alzheimer's. When Alzheimer filaments were removed from a deceased  person with dementia, cinnamon extract broke down those filaments. This showed the possibility of reversing Alzheimer's damage. More research needs to be done to see the full potential. We do know that insulin resistance leads to memory impairment and cinnamon definitely helps with improving insulin sensitivity. Research link.

In order for cancer to spread it must create a blood supply.  Cinnamon was found to hinder new blood vessel formation to the cancer cells.  The high levels of antioxidants appear to protect the body from cancer growth.Research link.

As we age and as we eat refined sugar foods and high fructose corn syrup we see the results in our skin. Wrinkles and sagging all increase due to the reaction of the sugar with proteins in our body, especially collagen. This reaction is called glycation and usually begins to show up on our faces around age 30 or 35. Cinnamon helps improve insulin function which helps balance blood sugar levels, thus decreasing the amount of glycation.  Cut back on your sugary treats and increase your cinnamon to protect your skin.

Diabetics and those with heart disease appear to get the most benefit from cinnamon.  Not only does it help increase insulin sensitivity, balance blood sugar levels, reduce weight gain and triglyceride levels, but it also helps lower blood pressure and inflammation.Research article link.

How much cinnamon do we need to see big changes?  Just 1/2 to 1 1/2 tsp a day has been shown to reduce serum glucose, triglyceride levels, LDL cholesterol and total cholesterol in studies of people with type 2 Diabetes.Link to this study. Get that cinnamon off the spice rack and keep it by the stove so you can add it to oatmeal, Indian dishes, fresh fruit, smoothies and teas. If you plan to take cinnamon daily for a long time, look into standardized cinnamon extract. Learn to love your cinnamon.

How To Suppress Your Immune System

     Recently my husband and I celebrated our 30th wedding anniversary.  We went away for the weekend; we relaxed; we splurged; we had a marvelous time.  There was only one problem,  we both ended up getting sick when we came home.

     What happened?  I know exactly what happened.  We both had way too much sugar.  Refined sugar suppresses the immune system.  We were eating poorly and then milling around with hundreds of people exposing ourselves to Lord knows how many germs.
     Thankfully, once we realized what happened, we took good care of ourselves by resting, eating lightly, drinking water and herbal teas, and for me, going to the doctor.  Yes, Nancy actually went to the doctor! So would you if you had conjunctivitis! I must give kudos to Patient First Urgent Care in Columbia! I was in and out in 45 minutes!
     What other things can cause our body to be more susceptible to illness?  Let's look at it from a different perspective.  I am going to give you a list of

Five Things to Do if You Want to Get Sick:

1. Don't Sleep - If you want to wear down your body, make sure you stay up late and rise early so that you are tired all the time.  This is a great way to get yourself sick.
2. Don't Drink Water - When we get dehydrated our body cannot detox or refresh our cells very well.  Do this for a while and your body will not function at its peak.
3. Get Really Stressed -  Make sure you don't take a break from your work, keep your feelings bottled up and allow people to get on your nerves.  This will do a great job messing with your body!
4. Eat lots of processed junk food - Let most of your diet be packaged refined foods that are full of sugar, artificial ingredients and trans-fats.  Don't eat fruit, salad or vegetables.  We had desserts with our meals and ice cream and sugary lemonade for a snacks; it worked perfectly for us.
5.Sit most of the time -  Moving our muscles helps our lymphatic system remove toxins and waste from our cells and organs. Don't go walking or dancing or anything that could make you sweat if you want to keep down you immune function.

I hope this made you smile, but also inspired you to make some changes in your habits. Now that my husband and I have recovered, I have renewed motivation to stand strong against my sugar cravings!  Being sick kept me from doing many things I wanted and needed to do.  It was not fun and was far too big a price to pay for a few treats on a vacation!  See  for yourself how much better you will feel when you DON'T apply my getting sick guidelines.
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SPREAD THE WORD!
I have a new Twitter account!  Recognizing that whether we like it or not, our physical health impacts our emotional and spiritual health,  I want to share spiritual and nutritional inspiration with the faith community to help folks stay on track with their health goals. It will be the same nutritional information but with an added faith dimension. Join and share my www.twitter.com/faithfoodHLS link.

Where Did Your Salmon Come From?

I went into the Giant grocery store the other day and wanted to get some wild caught salmon. When I looked at my choices one sign was confusing.  It said something like- Atlantic Salmon, wild caught, for 5.99 a pound.  I said to myself, "There is NO WAY wild caught salmon would only cost 5.99 a pound... Hmmm??"
So I asked the man behind the counter and he replied, "Oh, no that's not wild caught, this over here is wild caught and it costs 14.99/lb." Yeah, that was more like it.
 I wonder how many people get confused over salmon labeling?  Let's set a few things straight.

First, you want wild caught instead of farm raised salmon because of what they are fed and how they are kept.  Wild caught are swimming free and eating all that they naturally eat so they are strong and healthy and full of the good omega 3 fatty acids.  Not so farm raised, which often are higher in omega 6 fats which are the inflammatory fats we already get an abundance of in our diets. They often have coloring added, higher PCB levels, are fed GMO foods, given antibiotics, and have sea lice and other diseases due to the crowding and inability to swim. YUCK!

Second, if you want wild caught salmon the canned, fresh or frozen label should say wild caught, but it can also say "Alaskan Salmon", because Alaskan salmon is not allowed to be farmed. Same goes for "Sockeye Salmon".  Anything labeled "Atlantic Salmon" IS farm raised.
If you are going to enjoy salmon, it is worth paying a higher price!

Should I Do A Detox?

Whether it's your friend handing you their latest diet book, or the newest detox program on Dr. Oz,  most of us are hearing about detoxification. Detoxing is defined as taking a period of time to abstain from unhealthy substances to allow the body to cleanse and heal. This can include anything from a water fast to just giving up one substance for a certain length of time.  Is it worth it?  Should I bother?  Here are some points to keep in mind along with a $25 discount for you or a friend.
                                                                                                                     

• AVOID A HEALING CRISIS. Making a dramatic change to your diet all at once can possibly cause a healing crisis.  Your body reacts with withdrawal symptoms such as gas, cramping, headaches, fever, fatigue or some other form of pain and discomfort.  This is why people who eat the standard American diet should not fast out of the blue.  One must build up the body to be able to process out all the toxins.  Starting small by adding in more healthy foods and cutting out a few key items for a short period is a great way to begin.
• ADD IN LOADS OF FRUITS, VEGETABLES, AND WATER. Many people choose to do a week long detox from one to four times a year where they add in a lot of healthy juicing and plant foods along with cutting out all processed, sugar filled, junk foods. This can be a great way to help balance out some of those poor choices we make from time to time. The key is to add in plenty of the healthy foods to build up your nutrient base which will allow healing and cleansing to proceed.
• TRY AN ELIMINATION DIET. If you have allergies, migraines, or digestive issues it can be very revealing to do an elimination diet.  You cut out all chemical additives & preservatives, dairy, wheat, corn, eggs, nuts, soy and fish. After two weeks you begin adding one food back at a time, wait twenty-four hours and see if it gives you a reaction. This can be extremely valuable in helping people know what they need to avoid.
• STICK WITH IT. Many people find after giving up certain foods for a week they feel more energetic, their skin may clear up, or their pain may decrease.  If this happens, stick with it and keep away from the foods that aggravate your condition. 
• CUT CRAVINGS. Often times going through a detox will help reduce cravings.  You won't be thinking about your favorite foods or drinks all day!  It can be mentally freeing as much as physically freeing.  This just shows how addictive sugar, chemical additives, gluten, dairy, caffeine and other substances can be to us.  Seriously consider how beneficial it is to think clearly, with improved focus and energy, before adding them back into your diet.
• MAKE IT A LIFESTYLE. Finally, I challenge you to make the short term detox a long term way of living. After all, if the typical diet we eat is so harmful to us that we need to detox from it, then let's just stay eating healthy the majority of the time and see what a transformation it will bring to our lives! Who wouldn't want more energy, balanced blood sugar, less pain, anti-aging and a reduction of heart disease and cancer!
  
  I would love to help you transition into a healthier lifestyle. I am offering a $25.00 discount off of an initial consultation for anyone who contacts me this week to make an appointment.  I want you to get ENERGIZED FOR LIVING WITH NUTRITION! 

Contact me at  HLS@nancyparlette.com, 443 253-9761

FOR MOTHERS COMBATING CANCER

When I thought about how I could honor Mothers,  I decided to share information that could help them be at their best for as long as possible.  If you know someone with cancer or who wants to prevent cancer, then please share this with them! If you would like more information, you can invite me to speak to your Women’s group or I can give you an individual consultation.                                                                                                           Contact   HLS@nancyparlette.com

Happy Mother's Day!      

Here are steps you can take to keep your immune system strong. There have been thousands of studies that support the same conclusion - we can cut our chance of getting degenerative diseases by at least 50%!!  How? All you have to do is get 7 + servings of fresh fruits and vegetables a day!  You will want to eat the rainbow of colors of fruits and vegetables to get all the different nutrients, phytochemicals and antioxidants. 

1.  Fruits and Vegetables - Get 7+ servings of fresh fruits and vegetables a day!  We especially want to include dark leafy greens like kale, collards, chard, spinach and leaf lettuces. Other powerful cancer fighters are the cruciferous vegetables like cabbage, Brussels sprouts, broccoli and cauliflower. For fruit, think apples, avocadoes, red grapes, berries, pineapple, etc.  Juicing and Green Smoothies are GREAT ways to get concentrated nutrients into the body. 

2.    Sleep  – Adults need 7-8 hours a night in order to restore, cleanse, and rejuvenate our cells.  We need time for the body to focus on fighting disease and it can’t do that if we are always pushing it to the limit with physical and emotional activity long into the night. Melatonin is a potent antioxidant hormone that is active when you sleep.

3.       Exercise – Getting 30 minutes or more 6 days a week will strengthen your overall health & immune system. A good aerobic (huffing and puffing) workout boosts the hormone serotonin which helps us feel relaxed and happy.

4.      Deep breathing – cancer hates oxygen.  Another reason to exercise and do Hatha yoga.

5.   De-stress – Take time to relax and allow the body to restore and rejuvenate. Emotional and physical stresses initiate an inflammatory reaction in the body.

6.   Healthy fats-  Adding the good for you omega 3 fats such as flax seeds, avocado, olives, raw nuts and seeds, and fatty fish like salmon helps reduce inflammation which helps fight cancer, as well as protecting your heart, skin, cognitive function, and more.

7.   Herbs & Spices – Add these powerful antioxidants to your diet to help fight off the free radicals that cause cancer.  Use plenty of garlic, fresh ginger, onions, turmeric, rosemary, paprika, parsley, curry, cinnamon, etc.

8.    Add Essential Oils – Plants have so many amazing qualities that protect and help us heal!  Oncology departments in over 50 hospitals, such as the Mayo Clinic, Duke Univ. and Sloan Kettering, are using essential oil aromatherapy.  Frankincense is extremely powerful as are

       Oregano, Myrtle, Sandalwood, Tsuga, Lemon, Orange and more.  My friend Linda can help you at http://www.gogreengal.org/.

9.   Maintain a healthy weight  -  By doing all of the above plus drinking plenty of water and eating a high fiber diet rich in fruits, vegetables, beans, legumes & whole grains you will easily keep a good weight. The more fat you have the more estrogen you make, which can lead to cancer.

10. Avoid saturated animal fats (especially smoked, fried or processed meats),  and trans fats (hydrogenated oils) -    A study of over 3,000 Chinese women between the ages of 25 and 64 was written up in the Journal of Cancer Epidemiology, Biomarkers & Prevention.  It tells the women who changed from their traditional vegetable-soy-fish diet to a more western diet rich in meat and sugary foods doubled their chance of getting breast cancer!

Eat more plant based with lots of beans and legumes instead of dairy or animal protein. Organic Edamame is great! The phytoestrogens bind to our receptor sites keeping away the stronger human estrogens so there is a decrease in cell division.  Plus, they are quickly broken down and actually help more estrogens to be excreted in the urine.

11.  Avoid refined sugar – White sugar and high fructose corn syrup found in beverages, candy, baked goods, canned goods, etc. all suppress your immune system.  They also raise your blood insulin level which stimulates fat storage and weight gain.  They also lack fiber which helps reduce cancer.

12. Avoid chemical additives –  Additives like Monosodium Glutamate (MSG), preservatives, fried foods, artificial flavors, colors, and sweeteners all are toxic to our body. READ labels!! 

13.   Cut alcohol – I don’t care how many “experts” say one glass a day is good for you.  It’s the phytochemicals and antioxidants in the grapes that are good for you - NOT the alcohol.  So eat grapes or make some fresh grape juice.  The alcohol elevates estrogen levels and increases your cancer risk!

14.   Stop smoking – a no-brainer! All the research evidence is there.  It’s only bad news!

15.   Avoid environmental pollutants and toxins – occupational (such as asbestos) and environmental; like pesticides, household cleaners, lawn chemicals, etc. 

16.  Breastfeed your babies Ladies - Nothing is better to provide our babies with the immune system and digestive system they need to stay healthy than breast feeding AND it protects you from getting breast cancer. Do it for a year, at least in the morning and night if that’s all you can manage.

REMEMBER! My Busy Mom's 10 Minute Guide to a Happy Healthy Family is available on my website! A GREAT Mother's Day gift!  www.nancyparlette.com