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 

What Does Digestion Have to Do with It?

      Are you low in energy? Do you suffer from irritability or depression?  Do you have food allergies or osteoporosis?  All of these and more can be related to poor digestion! I was not surprised to see a Fox News survey that showed 74% of Americans have some type of digestion problem.
     One of the key causes of poor digestion is a low level of hydrochloric acid (HCL).  Having studied digestion thoroughly for both my Master's degree and certification as a Digestive Health Specialist, I can tell you it is true.  I know that most people take antacids for things like heartburn and reflux because they think they have too much acid, but they actually don't have enough, especially if they are over 50.  The truth is that stomach acid is very important and yet much of our diet and lifestyle interferes with the production of HCL.
     Why do we need it? Our stomach acid production is triggered when we eat because our stomach needs to have a certain level of acidity to activate enzymes which break down proteins as well as to absorb many nutrients like B12, iron, and calcium.  HCL helps destroy any harmful bacteria that get in our system (such as H. Pylori which can cause ulcers).  When it is low we also increase our risk for stomach cancer and intestinal parasites.
     Why do so many of us not make enough? The world we live in today is not good for our stomachs! Stress is the first thing that will hinder digestion.  Eating on the run, not chewing, chronic over eating, and eating devitalized food all can take their toll.  We put so much processed, refined junk in our bodies that are filled with chemicals, pesticides, preservatives and other artificial ingredients that over time our digestion is greatly hindered.  We are designed for food made in nature - REAL food like fruits, vegetables, beans, grains, fish, etc. We also take many medications that hinder HCL production.  These include all the antacid drugs, birth control pills, antibiotics, high amounts of sugar/refined carbohydrates, excess coffee, alcohol and marijuana use.

     What can we do to IMPROVE our digestion?

1. Slow down your pace of life!  DE-STRESS!  Make meal time a sacred time of relaxation and enjoyment.  
2. Include living food with every meal.  Living food is fresh, uncooked fruits and vegetables.  Think SALAD! Food that is raw still has its digestive enzymes intact and will aid in digesting.
3. Stop eating before you are full.  It takes a LOT of energy, HCL and enzymes to digest a big meal.  
4. Chew your food till it becomes liquid.  I know this is challenging, but at least make an effort.
5. Consider taking Betaine Hydrochloride tablets with your meal.  Contact me if you'd like  more information. HLS@nancyparlette.com 
6. Begin drinking a glass of water with 1/4 to 1/2 of a lemon or lime squeezed in it with your meals. This will help stimulate HCL production. 
7. Before meals or anytime you have discomfort, try drinking a 1/4 cup of warm water with 2 teaspoons of apple cider vinegar in it.  Braggs Apple Cider Vinegar is the best.

Missing this one Family Event can be Detrimental to Your Health!

What if you could know there was a way to ensure that your children would be healthier, excel in school and avoid drugs and premarital sex, would you want to find out what it was?  What if it was as simple as eating meals together?  Would you do it? In the Journal of Adolescent Health they did interviews with over 18,000 adolescents and  found that the kids who ate together as a family were much more likely to eat healthy than those who didn't.  Other studies found that teens who stayed away from drugs, alcohol, smoking, and premarital sex were the ones who ate five or more meals a week together with their family. Research from the University of Michigan found that eating together as a family was the key predictor of a child’s academic scores and problematic behavior; the more meals eaten together, the better the grades and the behavior. All that for just 30 or more minutes a day sitting together around a table!

What is the magic taking place when you eat together as a family? Recognize that you are setting a good example (I hope!) of proper eating habits and manners.  You will model things like portion control, menu choices, listening skills and positive conversation.  In this day and age, often it is not just children who need to learn how to cook, many parents as well.  So many of us grew up in the fast food, eat on the run generation where eating out was the norm.  Rarely did either parent take time to plan, shop, read labels, cook or cleanup. We now recognize that these important life skills have many hidden benefits.  It’s never too late; in fact it is excellent to learn together!! 

What makes for a healthy meal? First of all is the atmosphere.  This is the time to turn off the TV, the computer, the cell phone, etc. and actually look at each other instead of a screen.  Pleasant calm music and an attractive table setting can make it feel like the special time that it is.  This is not the time to be critical or disciplinary but rather curious and enthusiastic about what happened in everyone’s day. What was the thing you liked most about today, what was the most challenging, are good open ended questions to elicit conversation.  Sharing about current events along with different perspectives and opinions is a fun  and educational activity.

Secondly, we want nutritious and delicious food to be served. Thanks to search engines like Google, you can find all kinds of fast and easy healthy recipes.  This is where you can put the kids to work.  Let them search and help you plan menus.  Incorporate fish, lean meats, vegetarian and even vegan meals into your diet.  Protein is just one part of the meal, next comes salad, the key to a healthy dinner.  Mix together plenty of different color greens and vegetables along with some healthy fats like avocado, olives, or nuts.  Steamed or roasted vegetables are also needed to make the meal complete.  If some don’t like a certain vegetable, maybe try cooking it in a new way.  Lastly, if you have growing kids, they will need a complex carbohydrate such as brown rice, quinoa, lentils, or whole grain breads, muffins, or pasta. 

Begin incorporating daily family time at the table and you will be amazed at the positive transformations materializing right before your eyes.  These healthy living strategies will not only help your children succeed, but will provide the whole family with profound memories that will be cherished and passed on from generation to generation.

GREEN Smoothies

In honor of  St. Patrick's Day, I wanted to share with you the power of GREEN smoothies.  Everyone needs more greens in their diet becaue they are so full of minerals.  From colds to cancer, greens are powerful healers.  Greens consist of the leaves of plants such as lettuces, spinach, collards, kale, chard, dandelion, arugula, watercress, parsley, sorrell, cilantro, etc. The problem, however, is that most of us don't LIKE the taste of greens! No need to fear! Using a blender to combine lucious ripe fruit with the greens, you can create amazing, delicous, antioxidant rich smoothies to enjoy every day.
What do Green Smoothies do for you?  They -

• boost your immune system, helping to preventing and heal disease
• improve digestion and elimination (who wants to be constipated?)
• support weight loss
• boost your mental and physical performance
• reduce cravings
• support your liver and kidneys
• balance your body pH to help reduce aches and pains
• increase energy and focus
• hydrate your cells creating clearer and smoother skin

How do we make a Green smoothie?
You start with a blender. (Depending on it's strength you may find you need to put the greens in at the beginning with the liquid rather than at the end.)  Have your greens and fruit washed and ready to go. In the blender you will put:

• 1 cup of either water,  juice, or nondairy milk
• 1 medium banana; the riper the sweeter. (You can use frozen ones too.)
• 1/2 cup chopped fresh or frozen fruit (frozen makes it thicker so you may need more liquid)
• 1 scoop of plant based protein powder (optional).  I like to use Juice Plus Complete Powder.
• 1 handful (about 1 cup) of  torn up fresh or frozen greens (spinach, kale, chard, or frozen wheat grass cubes). The more you make these the more greens you are able to add.
• some people find if they need more sweetness they can add a pitted Medjool date.  I also sometimes add a dash of cinnamon or other spice.

Put the lid on the blender and start low and then go to high and blend it until it is smooth, but not so long that it gets warm.  Depending on the blender, you may need to stop and push down the greens to get them all mixed in.  This will make about 16 ounces.  You can easily double or triple the recipe depending on how many hungry people you have standing by.  Below are a few of my recipes.  There are more in my book, The Busy Mom's 10 Minute Guide to a Healthy Happy Family.

Pineapple Escape 
1 cup water or coconut water
1 tip of fresh ginger (1/2 tsp)
1 cup fresh pineapple chunks
1/2 cup strawberries
1 cup spinach leaves
1 scoop vanilla powder

 Berry Yummy

   1 Banana
   ½ cup strawberries (or 1/3 cup raspberries)
    1 hand size piece of Romaine or spinach
    1 cup water, soy, rice milk, or coconut water
  

 Minty Melon Medley

  1 cup water

     1 or 2 sprigs of fresh mint
     1 cup chunks of cantaloupe
     1 scoop of protein powder
     1 cup spinach

    Peanut Butter Sip
     2 cups water
     2 Tb all natural smooth peanut butter
     1 banana
     1 cup berries of choice
     1 scoop chocolate or vanilla protein powder
     1 cup torn kale leaves (stem removed)
   
DISCLAIMER:  The information in these pages is presented for educational purposes only. The publication of this information is not intended as medical advice nor does it constitute the practice of medicine.  Any changes you make in your diet or lifestyle due to this information is your personal privilege and your responsibility to discuss with your health care provider.

 

Is Your Diet More Acid or Alkaline - and what does that mean anyway?

      Our body is like a swimming pool.  If you've ever worked at one, you know that the pH of the pool has to be checked daily.  The right amount of chlorine mixture must be added to keep the pool from growing algae or, on the other end, to keep it from burning people's eyes.  In the same way, our body pH has to be kept in balance so we don't get too acid or too alkaline. 
       Regular exertion and normal wear and tear cause our body to get more acid.  We can balance that out each day if we consume foods that are alkalizing.  What happens with the typically lousy American diet, however,  is that it makes us even more acid.  In order to keep our blood at the exact pH necessary to stay alive, our body will try to eliminate or neutralize the acids.  If we are habitually eating poorly,  we will get an excess and we will begin to store the toxins in our fat cells and as far away from our organs as possible. An example of this is gout.  Gout is uric acid crystals that usually gather in a person's big toe after they develop a toxic acid overload, usually from consuming rich fatty, high protein foods and/or excessive alcohol. 
      What we want to eat plenty of then, are alkalizing foods - our luscious fruits and vegetables.  What are the acid forming foods?  The worst ones include chemical additives (preservatives, colors, sweeteners, and especially monosodium glutamate - MSG), animal products (dairy, meat, poultry, fish), and junk food (sugar, caffeine, hydrogenated oils); not to mention the obvious drugs and alcohol.
      To keep your body running smoothly and in the proper balance, begin substituting healthier choices such as green tea instead of coffee, ginger ale instead of caffeinated soda, and if you are really inspired, you can quit soda all together and just drink water! 
      Some of the key alkalizing foods include: pineapple, cherries, berries, fresh ginger, avocado, celery, and green leafy vegetables (kale, spinach, leaf lettuces, etc).  If you are feeling sluggish and run down, make a real effort to eat these along with a wide variety of fruits and veggies in all the colors of the rainbow and it won't be long until you will, once again, overflow with vibrant health!!

How Does a Busy Person Make Time for Healthy Living?

        Many people believe they don't have time to be concerned about health.  They think they can somehow get more accomplished and have greater success by ignoring the "natural laws" of health, as though they can elude the consequences of a fast paced, fast food, little sleep and little exercise lifestyle.  I want to point out several of the lies these folks are believing that will, in the end, sabotage their health AND their productivity. 

LIE 1. I get more work done by staying up late and not sleeping.
            Cortisol is a hormone that is released during stress. While it plays an important role in a crisis, if we have chronic stress and don't slow down to rest, it begins to have a negative effect.  This is what happens when we don't get enough sleep.  Our body needs sleep to rejuvenate and heal.  There are numerous processes that only occur during sleep.  Over time this can lead to lower immunity, poor mental performance, higher blood sugar, increased abdominal fat, and higher blood pressure.  All of these will make it harder to get work done and over time can lead to chronic health problems.  Take time now to care for yourself; you will find you are so much more productive when you are refreshed.  Begin adding on 15 minutes to the beginning and the end of your sleep and work your way up to 7-8 hours a night.           

LIE 2. I get more done if I skip meals and focus on my work.
            Skipping meals is like suffocating your brain cells.  You must get the proper nutrients and water to your brain for it to work properly so you will think clearly, remember well and concentrate fully.  When we live off of energy drinks, soda, and coffee we are stressing our adrenal glands and messing with the cortisol I mentioned above.  We need 64-80 ounces of water a day.  Caffeine and sugar dehydrate us, causing us to get tired and foggy in our thinking.  Not eating lowers our blood sugar and puts is out of balance so we get confused and irritable.  To stay alert, centered and productive we want to eat 3 meals a day containing a variety of fresh fruits, salads, vegetables, and plant or animal protein.  Snack on REAL food made in nature, not from a wrapper, box, or bag.  You will be amazed at how much more energetic and focused you feel when you get the water and nutrients your body needs to be its best.
        
LIE 3. I get more work done by staying at my desk than taking time to exercise.
            There are so many benefits to exercise that I can barely scratch the surface here.  When you start getting a good 30 minutes a day of exercise. you will find you actually think more clearly.  There is increased blood flow and oxygen going to your brain. You also begin to have more energy as your body gets stronger and more efficient. You will feel happier and less stressed because of the serotonin boost.  However, for exercise to be most effective you need to be getting enough sleep so your body can recover and you must get enough food and water to keep the cells fueled.
        
     So in the end, you have to decide to take the time for your health, realizing that not taking care of yourself in order to get more done will actually slow you down and decrease your efficiency and productivity in the long run. 

     If you would like more help adjusting your lifestyle and diet so you can be energized like never before,  I will be teaching a 5 class course with Howard Community College starting April 30^th. Registration begins 2/27/2014.  Please email me for more information.  HLS@nancyparlette.com

Can You Give Someone the Gift of Better Health?

Valentines Day is a great time to remind those we love how special they are to us!  I hope you will to do that this week in fun and creative ways.
In fact, I want to help you with that by giving you a way to help someone you love get healthier!  For the next 30 days, I am offering a 50% discount off of my initial consultation for the person you refer to me. That's a savings of $50.00!!  It can be family, friend, co-worker, pastor or anyone you know who has the desire to improve their energy, mood, immune system or a specific health condition (Psst... it can be yourself too). Just call or email me to set up an appointment and say this is their Valentines Day gift from you.  443 253-9761 or HLS@nancyparlette.com

TIPS FOR LOVING YOURSELF

• Accept yourself, just the way you.  Life is too short to focus on the things we don't like about ourselves.  Be gracious to yourself and enjoy who you are and share that wonderful part of yourself with others.
• Take time to breath.  Most of us, especially those with little children, are ALWAYS giving and sacrificing for others.  You will burn out if you don't take some time to rest and rejuvenate! It make be as little as 10 minutes hiding in the bathroom reading a book, but find some time to recharge your batteries and take those slow deep breathes through your nose and pause and smile and receive the love.
• Be grateful for your friends and family.  We often take our family for granted, take the time to pause and think about how we would feel if they were not there.  Take time to share with each person 2 or 3 things you like or appreciate about them.  This will not only bless them, it will make you happier too.
• Add in one new healthy habit this month.  Sometimes we get overwhelmed by all the information out there of what we "should" be doing to get healthy and fit.  This can cause us to give up altogether.  Instead, pick just one thing that doesn't even seem that hard and begin doing that for the next 2 weeks.  Before you know it, it will become a part of your normal routine and then you can think about adding something else.  It works even better if you can get a few friends to do it with you.
  
  Happy Valentines Day!!