Friday, September 30, 2016

Living Well by Montel Williams

It's hard to believe that Montel Williams is living with M.S. Instead of doing what his doctor suggested by limiting exercise and accepting his fate, he started researching the disease; talked to dietitians and  authorities on chronic disease. The result is that his pain has been reduced from what he estimates as 10 to a 3.5 and he continues to lead a hectic life.

The formula in his book Living Well is a simple and one we should all be following (You can read about it here):
Eat 5 servings of raw fruits and vegetables per day
Drastically reduce processed foods
Lower sodium/salt intake
Look for 100% whole grains (not refined grains and avoid multigrain, 100% wheat, seven grain and bran)
Follow a program for physical fitness (at least 30 minutes a day for most days in a week)

Instead of fad diets follow the DASH diet or Mediterranean Diet

Even genetic diseases might be held off if our bodies are in better shape and not overweight according to many of the experts who have commented in his book.

Saturday, May 28, 2016

Sugar Coated

Sugar Coated Candy Stock Photography - Image: 21223152For years I've believed that calories are the only consideration when trying to lose weight and reducing health risks, but I recently watched Sugar Coated on Netflix. Although the sugar industry will have you believe that there are only a few calories in a spoonful of sugar, the consumption in the U.S. is well beyond the recommended daily intake and the result has been linked to diabetes and other major health issues. I've been using MyFitnessPal which gives you a breakdown of nutritional consumption, they calculate 15% of daily calorie intake as a recommendation for sugar (refined and natural). Childhood obesity is higher than ever with sugared sodas and sugar laden processed foods. Apparently, we can't rely on the labels either. Sugar Coated compares the sugar industry to tobacco in the way we have been led to believe that both tobacco and sugar are not harmful to our health.

Sugar Coated Trailer from The Cutting Factory on Vimeo.

Monday, March 7, 2016

Green Smoothies

Basic green smoothie recipe:
1 cup greens
1 cup liquid base
1/2 cup fruit

(Blend greens with liquid before adding fruit)

I also like to add protein powder.

For recipes go to Simple Green Smoothies

Monday, February 29, 2016

Plant Based Diets

It's long been known that plant based diets are a healthy way of living. The George McGovern study of 1977 - Dietary Goals for Americans upset the meat, milk and eggs producers by promoting a plant based diet. Since then meat consumption has increased (more agriculture goes toward feeding the animals than feeding humans) and cancer, heart and other diseases have continued to rise.
Colin Campbell (The China Study) discovered that populations in rural Africa and rural China do not die of the top 10 leading killers in America, but if those people move to other countries they adopt to the lifestyle/environment and no longer have a low death rate from the top ten killers, showing it is environment and not genetic.
Plant Pure Nation has an interesting documentary (available on Netflix). Plant based meals were provided for a selection of the population of Mebane, NC for ten days with amazing results of lowered cholesterol and general health.
As a nation we take more medication (which has numerous side effects) than any other country and yet the diseases are not reduced. One doctor interviewed said 80-90% of patients would have improvement of health with whole foods as opposed to drugs, but unfortunately doctors rarely learn about nutrition as part of their education and most do not suggest change in diet as opposed to drugs.

Recipes here

Monday, February 22, 2016

Lack of Nutrient Minerals Causing Leg Cramps

Note: I have no medical or nutritional expertise, I'm simply sharing my research. Consult with a doctor or nutritionist when making dietary changes.
I have suffered from leg cramps for years and more recently get them when I eat potatoes! Doctors have assured me that if I increase calcium it should solve the problem, but it isn't as simple as that and high calcium intake can actually cause muscle cramps. Recently a friend, who studies natural remedies, suggested it is lack of magnesium that is causing the problem. But even that isn't a simple solution.
magnesium rich foods
Calcium may not be properly utilized, especially if you are taking in too much calcium. It can accumulate in tissue other than bones and teeth and can cause stiffness in the joints (when I cut down on dairy and switched to almond milk I no longer had stiffness in my knees when sitting for a while) Too much calcium can also block magnesium and too much vitamin D can cause a high calcium level too (there has to be a balance)

Potassium is another important mineral which plays a key role in smooth muscle contraction. Magnesium deficiency can increase potassium loss in the body. (I have found that if I take a magnesium tablet before I eat potatoes I don't get leg cramps)

Take a look at your diet and find a healthy balance of potassium, calcium and magnesium rich foods.

Click on the link for recommended daily allowance:
magnesium (almonds, cashews and peanuts are a good source)
calcium (oatmeal, yogurt, sardines are a good source)
potassium (spinach, sweet potato and banana are a good source)

While blood tests can give you a lot of information about your body as of that day, a hair tissue mineral analysis can show what is stored in your body and the ratio - comparison/calculation of two elements and help you to make changes in your diet to establish a balance of body chemistry. You can purchase the kits online or often at your local health food store.

Saturday, February 20, 2016

Half Their Size

Every year People Magazine puts together inspiring stories of how people lost half their body size. If you need some encouragement, pick up a copy, there are great ideas to keep you on track.

Thursday, January 21, 2016

Calories Burned

Diets don't seem to work for me and I always end up going back to counting calories. If you are counting calories too, My Fitness Pal is a great way to keep track (You can add their app to your phone). And don't forget to include calories burned. There are lots of calculators you can use.
 Glamour Fitness Calculator
My Fitness Pal Calculator

Even moderate swimming burns over 300 calories for 30 minutes.


Any information in this blog should not take the place of medical advice from a professional. I am simply sharing my journey.