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10 things you can do for your health
![1. Avoid Refined Sugars ,[object Object],[object Object],[object Object],[object Object],[object Object]](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
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- 1. Top Ten Things You Can Do For Your Health Daily Practices for Physical, Mental & Chemical Well Being.
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- Limit sugar foods to three times per week Even if you don't think you eat a lot of sweets, you might be surprised at how quickly they can add up without your even knowing, especially if you have a habit of "unconscious grazing." Use this step to help you pay close attention to the foods you put in your body. Food journaling can be quite helpful for some people. Most important, pay attention to how you feel after eating sweets. Once you have given up the habit of eating sweets on a daily basis, it is common to experience symptoms like nausea, headache, fatigue, or dizziness after indulging in sweets. After giving up sweets for a while, many people say that they don't even taste that good anymore. Make a habit of eating at least three good meals per day One of the best ways to overcome cravings for sweets is to eat balanced meals at regular intervals throughout the day. To build a balanced meal, begin with a protein (complete protein is anything from an animal), include a natural source of carbohydrates (veggies, legumes, properly prepared whole grains, or fruits), and don't forget the good fats (butter, lard, tallow, coconut, oil, palm oil, and olive oil). Don't be afraid to eat lots of good fat at every meal. Fats slow down the entry of sugar into the blood stream and prevent those morning and afternoon crashes. If your breakfast, lunch and dinner are filled with nutritious, high-fat foods, you probably won't even think about snack foods between meals. Replace refined sugars with natural sugars Get in the habit of reading labels and avoid products made with white sugar, corn syrup, high fructose corn syrup, sucrose, dextrose, fructose, and ALL artificial sweeteners. Instead use natural sweeteners, including pure maple syrup, molasses, stevia, Rapadura (dehydrated cane sugar juice) or raw unfiltered honey. Many health food stores offer products made with natural sweeteners, like cookies and ice cream, and even licorice, although it is better to make your own. Use this step to help you become acquainted with all the natural alternatives to replace refined sugar products. Limit natural sweets to three times per week Blood sugar imbalances occur after eating too many sweets, even the natural ones! So it's important to limit even the natural sweets in your diet. And remember, the best way to prevent sweets from causing a major crash in blood sugar is to avoid eating them by themselves. Instead include dessert as part of a balanced meal. A steak with some steamed veggies, a salad topped with olive oil-based dressing, and a couple of natural cookies made with butter and eggs would be a healthy and balanced way to include dessert. Avoid having dessert with a meal that is high in carbohydrates like pasta, bread, or rice. Eliminating refined sugar can be quite a challenging step, but the incredible impact it will have on your overall health and well-being is definitely worth it! Set a target date for accomplishing each step and be sure to complete one step before moving on to the next one. Be patient with yourself through this process. Many times people try to quit sugar "cold turkey," but end up dreaming about it all day long until eventually they binge on sweets. Then they are right back on the blood-sugar roller coaster. The goal is to stabilize your blood sugar by eating balanced meals at regular intervals throughout the day so that you no longer crave sweets. True success comes when you do eat sweets and they no longer taste good, better yet, they give you a headache, make you nauseous, tired, dizzy and depressed!
- Until the 1970s most of the sugar we ate came from sucrose derived from sugar beets or sugar cane. Then sugar from corn--corn syrup, fructose, dextrose, dextrine and especially high fructose corn syrup (HFCS)--began to gain popularity as a sweetener because it was much less expensive to produce. High fructose corn syrup can be manipulated to contain equal amounts of fructose and glucose, or up to 80 percent fructose and 20 percent glucose.2 Thus, with almost twice the fructose, HFCS delivers a double danger compared to sugar. (With regards to fruit, the ratio is usually 50 percent glucose and 50 percent fructose, but most commercial fruit juices have HFCS added. Fruit contains fiber which slows down the metabolism of fructose and other sugars, but the fructose in HFCS is absorbed very quickly.) Today approximately 25 percent of our average caloric intake comes from sugars, with the larger fraction as fructose. Pure fructose contains no enzymes, vitamins or minerals and robs the body of its micronutrient treasures in order to assimilate itself for physiological use.7 While naturally occurring sugars, as well as sucrose, contain fructose bound to other sugars, high fructose corn syrup contains a good deal of "free" or unbound fructose. Research indicates that this free fructose interferes with the heart’s use of key minerals like magnesium, copper and chromium. Among other consequences, HFCS has been implicated in elevated blood cholesterol levels and the creation of blood clots. It has been found to inhibit the action of white blood cells so that they are unable to defend the body against harmful foreign invaders. High fructose corn syrup is extremely soluble and mixes well in many foods. It is cheap to produce, sweet and easy to store. It’s used in everything from bread to pasta sauces to bacon to beer as well as in "health products" like protein bars and "natural" sodas. The magnitude of the deleterious effects of fructose varies depending on such factors as age, sex, baseline glucose, insulin, triglyceride concentrations, the presence of insulin resistance, and the amount of dietary fructose consumed.24 Some people are more sensitive to fructose. They include hypertensive, hyperinsulinemic, hypertriglyceridemic, non-insulin dependent diabetic people, people with functional bowel disease and postmenopausal women. Everyone should avoid over-exposure to fructose, but especially those listed above. One or two pieces of fruit per day is fine, but commercial fruit juices and any products containing high fructose corn syrup aremore dangerous than sugar and should be removed from the diet. Source ~ Bill Sanda, BS, MBA, served as Executive Director and Director of Public Affairs for the Weston A. Price Foundation
- Aspartame can be found in thousands of products such as: * instant breakfasts * breath mints * cereals * sugar-free chewing gum * cocoa mixes * coffee beverages * frozen desserts * gelatin desserts * juice beverages * laxatives * multivitamins * milk drinks * pharmaceuticals and supplements, including over-the-counter medicines * shake mixes * soft drinks * tabletop sweeteners * tea beverages * instant teas and coffees * topping mixes * wine coolers * yogurt However, aspartame's tainted history of approval and potentially toxic ingredients cast serious doubt on the safety of this sugar substitute. Furthermore, aspartame may actually increase your appetite (Farber 52). While the FDA approval may signal the green light for safe consumption, 85 percent of all complaints registered with the FDA are for adverse reactions to aspartame, including five reported deaths. A closer look at the unscientific studies, suspicious approval methods, and its harmful ingredients, reveal the hidden dangers of this artificial sweetener. In reality, aspartame poses a public health threat. Ailments Resulting From Aspartame The components of aspartame can lead to a wide variety of ailments. Some of these problems occur gradually while others are immediate, acute reactions. A few of the many disorders associated with aspartame include the following: * Birth Defects A study funded by Monsanto to study possible birth defects caused by consuming aspartame was cut off after preliminary data showed damaging information about aspartame. Additionally, in the book, While Waiting: A Prenatal Guidebook, it is stated that aspartame is suspected of causing brain damage in sensitive individuals. A fetus may be at risk for these effects. Some researchers have suggested that high doses of aspartame may be associated with problems ranging from dizziness and subtle brain changes to mental retardation. * Cancer (Brain Cancer) In 1981, an FDA statistician stated that the brain tumor data on aspartame was so "worrisome" that he could not recommend approval of NutraSweet.(14) In a two-year study conducted by the manufacturer of aspartame, twelve of 320 rats fed a normal diet and aspartame developed brain tumors while none of the control rats developed tumors, and five of the twelve tumors were in rats given a low dose of aspartame.(15) The approval of aspartame was a violation of the Delaney Amendment, which was supposed to prevent cancer-causing substances such as methanol (formaldehye) and DKP from entering our food supply. A late FDA toxicologist testified before the U.S. Congress that aspartame was capable of producing brain tumors. This made it illegal for the FDA to set an allowable daily intake at any level. He stated in his testimony that Searle's studies were "to a large extent unreliable" and that "at least one of those studies has established beyond any reasonable doubt that aspartame is capable of inducing brain tumors in experimental animals ... " He concluded his testimony by asking, "What is the reason for the apparent refusal by the FDA to invoke for this food additive the so-called Delaney Amendment to the Food, Drug and Cosmetic Act? ... And if the FDA itself elects to violate the law, who is left to protect the health of the public?"(16) In the mid-1970s it was discovered that the manufacturer of aspartame falsified studies in several ways. One of the techniques used was to cut tumors out of test animals and put them back in the study. Another technique used to falsify the studies was to list animals that had actually died as surviving the study. Thus, the data on brain tumors was likely worse than discussed above. In addition, a former employee of the manufacturer of aspartame told the FDA on July 13, 1977 that the particles of DKP were so large that the rats could discriminate between the DKP and their normal diet.(12) * Diabetes The American Diabetes Association (ADA) is actually recommending this chemical poison to persons with diabetes, but according to research conducted by a diabetes specialist, aspartame: 1) Leads to the precipitation of clinical diabetes. 2) Causes poorer diabetic control in diabetics on insulin or oral drugs. 3) Leads to the aggravation of diabetic complications such as retinopathy, cataracts, neuropathy and gastroparesis. 4) Causes convulsions. In a statement concerning the use of products containing aspartame by persons with diabetes and hypoglycemia, the researchers says: "Unfortunately, many patients in my practice, and others seen in consultation, developed serious metabolic, neurologic and other complications that could be specifically attributed to using aspartame products. This was evidenced by the loss of diabetic control, the intensification of hypoglycemia, the occurrence of presumed 'insulin reactions' (including convulsions) that proved to be aspartame reactions, and the precipitation, aggravation or simulation of diabetic complications (especially impaired vision and neuropathy) while using these products ... Dramatic improvement of such features after avoiding aspartame, and the prompt predictable recurrence of these problems when the patient resumed aspartame products, knowingly or inadvertently." Another researcher stated that excitotoxins such as those found in aspartame can precipitate diabetes in persons who are genetically susceptible to the disease.(5) * Emotional Disorders In a double blind study of the effects of aspartame on persons with mood disorders, findings showed a large increase in serious symptoms for persons taking aspartame. Since some of the symptoms were so serious, the Institutional Review Board had to stop the study. Three of the participants had said that they had been "poisoned" by aspartame. Researchers concluded that "individuals with mood disorders are particularly sensitive to this artificial sweetener; its use in this population should be discouraged."(18) One researcher stated about aspartame, "I know it causes seizures. I'm convinced also that it definitely causes behavioral changes. I'm very angry that this substance is on the market. I personally question the reliability and validity of any studies funded by the NutraSweet Company."(19) Additionally, there are numerous reported cases of low brain serotonin levels, depression and other emotional disorders that have been linked to aspartame and often are relieved by stopping the intake of aspartame. * Epilepsy/Seizures
- The following nutrient-rich traditional fats have nourished healthy population groups for thousands of years: * Butter * Beef and lamb tallow * Lard * Chicken, goose and duck fat * Coconut, palm and sesame oils * Cold pressed olive oil * Cold pressed flax oil * Marine oils The following new-fangled fats can cause cancer, heart disease, immune system dysfunction, sterility, learning disabilities, growth problems and osteoporosis: * All hydrogenated oils * Soy, corn and safflower oils * Cottonseed oil * Canola oil * All fats heated to very high temperatures in processing and frying Just because a fat is a healthy fat it is important that moderation is still key. Just like anything our bodies need a balance of nutrients to run optimally. Make sure your diet is diverse.
- Why ORGANIC? The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Pesticide residues are much lower in organic foods than conventionally grown ones. Chemicals used in agriculture that may find their way into the food supply are monitored by the EPA, which sets limits on how much pesticide residue foods can contain. According to the FDA's Pesticide Residue Monitoring Program, which collects and tests random samples of domestic and imported foods, fruits and vegetables have the highest levels of trace pesticides -- 54.9 percent of fruit and 23.8 percent of vegetables. And studies have shown certain types of produce are consistently high in pesticide levels, which may make organic varieties a suitable alternative. Conventional farmers Apply chemical fertilizers to promote plant growth. Organic farmers Apply natural fertilizers, such as manure or compost, to feed soil and plants. Conventional farmers Spray insecticides to reduce pests and disease. Organic farmers Use beneficial insects and birds, mating disruption or traps to reduce pests and disease. Conventional farmers Use chemical herbicides to manage weeds. Organic farmers Rotate crops, till, hand weed or mulch to manage weeds. Conventional farmers Give animals antibiotics, growth hormones and medications to prevent disease and spur growth. Organic farmers Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease. Why LOCAL and IN SEASON? "What does it matter where your food is grown? As long as it is certified organic, as long as it has ingredient X and not ingredient Y, what’s the difference if it is grown locally or in California?" Such a view fails to recognize two essential truths: That there is a deep-seated conflict between health and a commodity-based food system, and That physical health can never last long in isolation, but reflects and is reflected by healthy communities, healthy land and healthy relationships. Whatever the ingredients or processing methods, and whether or not it is organic, food from distant, anonymous producers is really nothing more than a commodity, in that the only relationship between the producer and the consumer is a monetary one. Because commodity trade is governed by strict market mechanisms, cheaper producers will inevitably dominate those bearing higher costs. This fact creates an inexorable pressure on producers to drive down costs and cut corners, as long as the products meet the letter of the law Why WHOLE? Unfortunately, in modern times we have abandoned local artisanal processing in favor of factory and industrial processing, which actually destroys the nutrients in food rather than increasing them, and makes our food more difficult to digest rather than more digestible. Furthermore, industrial processing depends upon products that have a negative impact on our health, such as sugar, white flour, processed and hydrogenated oils, additives, synthetic vitamins and an extrusion processing of grains. These are the tools of the food processing industry. Why Slow Cooked? Sure, the microwave is convenient; what other device allows you to heat your food up in a matter of seconds? And they‘re so widely used that you‘d be hard-pressed to find a gas station or office building without one. But there‘s a reason why I haven‘t had a microwave in my kitchen for over 15 years and--much to the distress of my employees--pulled it out of the office over three years ago. This is something that you likely already intrinsically suspect but don‘t want to acknowledge due to the convenience factor--microwaves are bad for your food, and they‘re even worse for you. There are many concerns with microwave ovens, among them: Carcinogenic toxins could be leached from plastic or paper plates or covers and mix with your food. The food temperature may become extremely hot, at temperatures high enough to cause burns or steam buildup that could explode--this is especially problematic for baby bottles, and is one of the reasons why baby bottles should never be heated in the microwave (microwaving can also break down the disease-fighting ability of breast milk). Vegetables and other food lose valuable, cancer-fighting nutrients when cooked in the microwave. The chemical structure of foods changes when microwaved, with unknown consequences. ALSO… Eat in a calm, relaxed atmosphere. The parasympathetic nervous system (PNS) is the "rest and digest" nervous system. It promotes digestion, synthesizes glycogen, and allows for normal function and behavior.The PSN digest your foods only if it is turned on. It is only turned on if your "fight or flight" nervous system is off. RELAX, enjoy your meal, and don't forget to CHEW!
- 6. Supplement your Nutrition. As a nation, we eat poor-quality foods that have been stripped of nutrients. We do not consume enough fresh fruits and vegetables. Many of us get our whole grains from instant rice, refined wheat breads, pastas, and cereal. We eat a tremendous amount of prepackaged, pre-made meals. One-quarter of Americans eat at fast food restaurants each day…. Americans are overfed and undernourished. We eat plenty but we are still starving The foods we eat are not providing our bodies with the nutrition it needs to survive and be healthy. We are starving our bodies and we are sick. We suffer from diabetes, heart attacks, obesity, and the list goes on and on…
- The Triad of Health is interactive and all sides must be evaluated for the underlying cause of a problem. A health problem on one side of the triad can affect the other sides. For example, a chemical imbalance can cause mental symptoms. Because of this it is important that you stay aware of your body and in tune with and cognizant of your emotions and mental state (happy, stressed, sad etc) your physical sensations (whether those are pain or pleasure), and your dietary needs. Applied Kinesiology (AK) is a system that evaluates structural, chemical and mental aspects of health using manual muscle testing with other standard methods of diagnosis. The doctor using AK finds a muscle that is unbalanced and then attempts to determine why that muscle is not functioning properly. The doctor works out the treatment that will best balance the patient's muscles. Treatments may involve specific joint manipulation or mobilization, various myofascial therapies, cranial techniques, meridian and acupuncture skills, clinical nutrition, dietary management, counselling skills, evaluating environmental irritants and various reflex procedures.
- High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children. Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals soy containing trypsin inhibitors caused stunted growth. Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women. Soy phytoestrogens are potent antithyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease. Vitamin B12 analogs in soy are not absorbed and actually increase the body's requirement for B12. Soy foods increase the body's requirement for vitamin D. Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein. Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines. Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy foods. Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys.
- Making small changes in activity levels over time not only helps them to reduce back pain and maintain a healthy weight, but also plays a significant role in their overall health. According to the American College of Sports Medicine (ACSM), the American Heart Association (AHA), and other national organizations began issuing physical activity recommendations to the physical activity affects physiologic function. The body responds to physical activity in ways that have important positive effects on musculoskeletal, cardiovascular, respiratory, and endocrine systems. These changes are consistent with a number of health benefits, including a reduced risk of premature mortality and reduced risks of coronary heart disease, hypertension, colon cancer, and diabetes mellitus. Regular participation in physical activity also appears to reduce depression and anxiety, improve mood, and enhance ability to perform daily tasks throughout the life span. Enjoy the Activity you do! If you enjoy it, it will feel less like a chore and more like a reward! Light Activities * Bowling * Canoeing * Dancing (slow) * Golf (riding in a cart) * Horseshoes * Pilates * Tai chi/qigong * Walking * Yoga * Moderate Activities * Aerobics (low impact) * Backpacking (<10 lb. load) * Ballet * Baseball * Basketball (leisurely) * Chopping wood * Dancing (fast) * Gardening * Golf (walking) * Ice skating * Inline skating * Jogging * Rowing * Skiing (downhill) * Stair climbing * Swimming * Tennis (doubles) * Volleyball * Waterskiing Vigorous Activities * Aerobics (high impact) * Backpacking (>10 lb. load uphill) * Bicycling * Circuit training * Elliptical jogger * Judo and karate * Jumping rope * Kickboxing * Racquetball * Running * Skiing (cross-country) * Soccer * Stair-climber machine * Tennis (singles) Stay Below 80% of your maximum heart rate Your maximum heart rate = 220 minus your age Now, take your maximum heart rate and multiply it by 60% to get the low end of your target zone. Then, take your maximum heart rate and multiply it by 80% to get the high end of your target zone.
- For a brochure on the different types of water filtration and what may be best for you call our office at 845.3280 or email our wellness coordinator at ccwwellness@gmail.com
- Carcinogens There are three types of carcinogens: Physical, Biological and Chemical. Physical types can be caused by ionizing radiations, such as x-rays, ultraviolet radiation from sun light and by mineral fibers, such as those from asbestos. These carcinogens damage the DNA by making holes in the DNA strains or by making clumps of DNA stick together when they should be separated. Chemical carcinogens act by binding form molecules to DNA strains and then causing the genetic code to be misread. Benzopyrene is an example of such a carcinogen and this is found in cigarette smoke. Biological carcinogens may be viral or bacterial. An example of a virus that causes cancer is the human T-cell lymphyocytic virus which is being linked to Lymphoma Natural Cleaners Vinegar Vinegar is a natural sanitizer and deodorizer. It has a multitude of uses as a natural cleaner. Do not worry that your home will start to smell like salad dressing if you clean with vinegar! Any odor dissipates within seconds, leaving nothing but a clean, fresh smell. Some uses for vinegar: Use as a glass cleaner: Clear minor clogs in drains: Deodorize sink drains: Remove odors from the air:. Lemon Lemon juice is another natural sanitizer and deodorizer. Unlike vinegar, which will leave no scent, lemon has the advantage of leaving behind a clean, lemony aroma. Uses for lemons: Clean and sanitize wood cutting boards: Deodorize garbage disposals: Baking Soda Baking soda is a natural deodorizer and mild abrasive. It has many, many uses in the home. Uses for baking soda: Deodorize rugs and carpets: Clear clogs and deodorize drains (see above, under vinegar.) Use as an alternative to scouring powders: Oven cleaner: