Silvia Nena, FNC, certified

           Welcome to the 30 Day Nutrition Challenge! During the next 30 days you will clean your diet with small, easy to accomplish steps that will rev up your metabolism and help you lose excess body-fat while maintaining lean muscle mass. Pair this challenge with the turbo-charged, body fat-torching workouts posted daily on Facebook at https://www.facebook.com/pages/Jens-Daily-Grind/188589754509628.
          This is not a quick weight loss diet, but a lifestyle change that will change the way you look at food. No calorie counting, no points. Just plain good nutrition sense. Inside, you will find lists of foods that will help you reach your goals, those you should stay away from and little tricks that you can use to feel full and cut cravings.
          It’s time to stop worrying about diets and focus on the principles of nutrition that will give you lasting results!
          Let’s get started!

         One of the questions I get when I tell a client about clean eating, how to go about it and then offer only ONE sample menu is: "How do I put this all together without daily menus?"
          That's a great question. The idea is to change the way you look at food. Most diets don't work because you have to stick to the list or menu that goes with it. Changing the way that you look at food gives you vast freedom to live your life without having to worry about calories and whether what you've eaten is on the "good" or "bad" list.
          This is a list of some of the foods that you will find in my kitchen. Following is an idea of how to put the concept of clean eating to work with meals that you can put together in minutes, just using these ingredients. Think clean and you will be on the right path to healthy, metabolism boosting foods!

Probiotics                    Dairy
Kombucha Tea              Almond Milk
Plain Greek Yogurt        Coconut Milk
Organic Miso Paste       Goat Cheese
                                      Non-Dairy Cheese
Proteins                       Cheese                                 
Almond Butter                                         
Chicken Breast              Fats
Ground Turkey              Avocado    
Extra Firm Tofu              Tahini Paste
Eggs                              Flax Seed Oil
Wild Caught Salmon      Raw Nuts
                                                                                             Lentils                            Sunflower Seeds
                                                                                             Beans                            Coconut Oil
                                                                                             M’Lis Protein Powder     Earth Balance Spread
Carbs
Blueberries                   Cauliflower                             Kashi Crunch Cereal                Sweets
Pears                            Garlic                                     Sprouted Whole                       Dates
Apples                           Broccoli                                             Grain Bread                 Cacao Nibs
Bananas                        Lettuces                                Whole Grain Pasta                   Dark Chocolate
Oranges                        Frozen Corn                          Whole Wheat Flour                  Dried Fruit
Lemons                         Frozen S. west Mix                 My Grains Blend*                     Grade B Maple Syrup
Frozen Fruit                  Sweet Potatoes                      Rolled Oats
Kale                              Carrots                                   Steel Cut Oats
Tomatoes                      Red Bell Peppers                   High Fiber Tortillas
Onions

Herbs and Spices
Parsley                   Vanilla Extract                Cumin
Cilantro                  Cinnamon                       Pepper
Basil                       Cardamom Pods            Hot Pepper Flakes
Ginger                    Nutmeg                          Ground Dashi Kombu*
Sage                      Cocoa Powder               Oregano
Trader Joe’s 21 Seasoning Salute              Nutritional Yeast
Grainy Mustard

Fiber
Ground Flax Seeds
Psyllium Husks

Teas and Extras
Yogi Detox Teas             Greens Powder             Coffee                  Aminos
Herbal Teas                   Multi-Vitamin                  Purium More Greens
Green Tea                     Chicken, Vegetable & Beef Broths


Here is the recipe for My Grains Blend:
Makes 3 cups of uncooked blend
    1 1/3 cup   Brown Rice
    1/3 cup      Wild Rice
    1/3 cup      Winter Wheat Berries
    1/3 cup      Summer Wheat Berries
    1/3 cup      Pearl Barley
    1/3 cup      Quinoa
Mix all together and pour into an airtight jar or heavy duty zip-lock bag. Measure out and cook as you would rice.

Here are the instructions for Ground Dashi Kombu:
          Dashi Kombu is Japanese for dried kelp. If you have a coffee or spice grinder, you can grind the dried leaves into a fine powder. Kelp is low in sodium, but tastes VERY salty. It’s also high in many nutrients, including iron, but only has about 35mg of sodium per tsp, compared to 2,325mg per tsp of salt. 2,300mg of sodium is the MAX a HEALTHY person who is under 40 should have. That means no hypertension, heart disease, diabetes or kidney disease. Any of that, including the, ahem, age factor and you get cut back to 1,500mg per day, or about ½ tsp salt. That’s not a lot.
          One caution: It is also a thickener, so use it judiciously. I usually just sprinkle it over my food, if I feel it needs some salt, but the best way to get around the sodium issue is to just not use salt.

Here are some meals that you can make with these staples:

- Plain Greek Yogurt + Blueberries + Walnuts + Ground Flax Seed + Maple Syrup
- Avocado Mash Toast (Chunk mash last 3 ingredients & top toast)
  1 slice sprouted grain toast + ½ avocado + 1 garlic clove + 21 Seasoning
- 1 pear + 3-4 oz roasted or poached chicken breast
- Berry Good Shake (blend up with ice)
  1 cup milk + 1 scoop M’Lis + ½ banana + ground flax + blueberries
- 1 apple + cheese stick
- 1 orange + 12-15 almonds
- Hummus + celery + carrots + bell peppers
- My favorite “Popcorn”
   Steamed cauliflower + Earth Balance  + Nutritional Yeast (cheese flavor)
                                                Or           + 21 Salute (herb flavor)
                                                Or           + Dashi Kombu
- My favorite “Frozen Yogurt” (blend up)
  1 cup Buttermilk + ½ cup frozen raspberries + 1 tbsp Maple Syrup.
- My favorite "Trail Mix"
  ¼ cup Kashi Mini Wheats + 1 tbsp almonds + 1 tbsp dark chocolate
- 1 cup fresh berries + 2 tbsp chocolate covered cacao nibs
- Loaded Salad
  2 cups lettuce + ¼ cucumber + ½ carrot + ½ bell pepper + red onion + tomato + 5-6 oz roasted/poached chicken  
  breast or salmon + 1 tbsp walnuts +1 tbsp cranberries + balsamic vinaigrette
- Roasted Veggie Sandwich
  1 cup roasted veggies + 1 sprouted whole grain roll + fresh basil leaves + 1 slice cheese + grainy mustard
- Capresi Sandwich
  1 tomato sliced + 1 sprouted whole grain roll + fresh basil leaves + 1 slice mozzarella cheese + balsamic
   vinaigrette
- Tuna Salad Roll Up (Mix first 8 ingredients. Roll up in tortilla with lettuce.)
   5-6oz tuna + greek yogurt + grainy mustard + 1 stalk celery + 1 scallion + 1 tbsp walnuts + oregano + dashi
   kombu + 1 hi-fiber tortilla + lettuce
- Roasted Chicken Dinner
   5-6 oz poached/roasted chicken, salmon or ground turkey patty + ¾ cup My Grain Blend + 1 cup veggies
- Miso Soup (Dissolve miso in water. Add rest of ingredients. Microwave.)
  1 tbsp miso paste + 2 cups water + 3-4 oz poached/roasted chicken breast + 1 leaf kale + 1 scallion + hot pepper
  flakes
- Roasted Primavera Pasta
  ¾ cup whole grain pasta + roasted veggies + 5-6 oz protein + Earth Balance + 21 Seasoning + parmesan cheese
- Loaded Omelet
  2 eggs (or 1/2 pkg firm tofu with 21 Seasoning Salute), scrambled + 1 cup veggies + 2 tbsp cheese + 1 tsp Earth
  Balance + avocado + salsa
- 1 M’Lis shake as directed is a meal replacement! How easy is that?
- Not into greens? One scoop of Purium More Greens gives you all you need in a once a day beverage.

Change the way that you think about food and you'll see that the possibilities are endless and best of all quick. You don’t need to eat out of boxes or drive-thrus. Reset your mind and you will re-shape your body!

          Are you ready to get in the best shape of your life and reap the benefits of good health? Join me and Jennifer McKee and her crew at Jen’s Daily Grind for a 30 Day Fitness Challenge that will get looking lean and strong with daily workouts and eating clean with my versatile eating plan, designed to fit any lifestyle, no matter how busy you are. It’s a series of small, do-able changes that will help you reach your goals—whether it’s a beach body, having more energy, reversing diabetes, lowering your cholesterol and protecting your heart or giving your and your family’s health the attention it deserves—join me on Monday to start getting your GRIND ON!

Jens Daily Grind is on Facebook. Jump into health and this vibrant community here: https://www.facebook.com/pages/Jens-Daily-Grind/188589754509628

About Jens Daily Grind—Motivating others and delivering formidable fitness related information! Workouts,
nutrition, Holistic lifestyle, Mind, Body, Spirit connection...
          Tired of the gym? No time to workout? We are taking the excuses AWAY... Now what? Here is a great              
          opportunity to get an effective full body workout in, each and every day in 30 minutes or less! Follow
          along and you will quickly see your body turn into a lean, fat burning machine! Learn how to trigger
          your metabolism and receive valuable information on nutrition. This program is designed for real life!
          You don't have to live on vegetables and workout for endless hours to look and feel great…this is a
           fitness revolution! https://www.facebook.com/pages/Jens-Daily-Grind/188589754509628 

          With a passion for helping clients look and feel their very best, in and out of the gym, her approach to personal success is rooted in the mind-body-spirit connection with a spark of fun. Certified in kickboxing, Pilates, aerobics, strength training and nutrition, Jennifer brings innovation and motivation to each client’s program—which is what keeps people coming back for more. When asked what makes her personal training so unique, she stated, “I make a personal investment in my clients and celebrate their successes, each step of the way. My creative and detailed approach to fitness is what produces optimal results, this empowers people to achieve practical fitness benefits in line with their goals, and more importantly, maintain those benefits for a happy, healthy and balanced life.” Over the years, clients have enjoyed Jennifer’s personal training style – from boot camp workouts to body wraps and everything in between!

Today the American Heart Association is asking you to Go Red for Women with an important message that Heart Disease is the #1 killer of women in the United States. It can strike at any time and the symptoms are somewhat different for women than they are for men. As a woman, you multi-task so effectively that even pain and discomfort can become just another task among the many you manage daily. Know the signs. It could save your life.

Did you know that:
· One in three women die each year
   from heart disease
·  90% of women have one or more
    factors for developing heart disease
                                                                                                                      ·  The primary causes of heart disease
                                                                                                                          are lifestyle related: diet, exercise
                                                                                                                          and smoking
Signs of a heart attack include:
·  Tightness and discomfort in the chest area
·  Shortness of breath
·  Discomfort in the jaw, neck, back, stomach and both arms
·  Cold sweat, nausea and light-headedness
Visit The American Heart Association’s Go Red website for more information: http://goredforwomen.org/wearredday/
Call 911 immediately, if you think that you are having a heart attack.

Check out this “Little film about a super mom who takes care of everyone but herself,” by Emmy nominated actress Elizabeth Banks who directed and stars in this entertaining, but important public service message.

_          Music and sound therapy isn’t a new concept in well-being. Just take a look at any selection of relaxing music and you will find a range of wind, string and percussion, chant and other vocal pieces, some accompanied by nature sounds. The blends are meant to reduce stress and anxiety and produce deep relaxation.
         English “Ambient Music” musicians, Marconi Union set out to weave elements of sound into an ambiance of comfort and safety to promote profound relaxation. They teamed up with sound therapists and researchers from Mindlab, International to study the effects of sound and music on the brain and body. The study commissioned by Radox, an English bath products firm identified sounds that produced calming effects by measuring participants’ physiological responses. After finding the most relaxing sounds, Marconi Union created Weightless, a song that has been dubbed “the most relaxing song in the world.” The 8-minute track uses a variety of non-repetitive sounds over a rhythm that begins at 60 beats per minute and slows to 50. The effect is that as you relax, your heart-rate matches the rhythm and your blood pressure drops. With no predictable melody, the mind quiets and powers off. Sound therapist, Lyn Cooper says that the song’s mission is to create “sustained tolerance to help a person feel safe.”
          To test its effectiveness, the song was compared against other relaxing songs, then against such relaxing activities as massage. Study participants were also asked to perform difficult tasks meant to induce stress while listening to Weightless. The results: 65% drop in anxiety compared with other sounds and physiologic measures show that it is as relaxing and for some, more relaxing than massage. In fact, the effects of relaxation were so profound that people have been cautioned not to drive while listening to the song.
        Find a comfortable place in your home to unwind tonight and listen to the track for a well-deserved dose of relaxation and perhaps, rejuvenating sleep. Listen here, on SoundCloud: http://soundcloud.com/justmusiclabel/marconi-union-weightless/s-kttxT

_                 A monitoring device company has teamed up with schools to track students’ physical activity, heart rate, and…get this, sleep habits. Yeah. Polar Electro, a U.S. division of a fitness technology firm from Finland helps athletes track everything from heart rate, distance, pace and speed with its products and now, it has found a way to expand and bring 24/7 monitoring to your child’s school as part of his or her physical education grade. The data is collected through a wrist monitor that looks like a sports watch, and stored in Polar’s data tracking website. Access is password protected and a P.E. coach can produce fitness matrixes with quantifiable data to grade students’ progress during the school day and “beyond”—read: personal time. According to the site, the intent is to encourage kids to lead healthier more active lifestyles through intensive monitoring and motion tracking. While they recommend that schools get parental consent before strapping the monitors on kids, some parents told the New York Post (Jan 15, 2010) that they were surprised to find out that their children, as young as 4th grade had been monitored at all. School districts in St. Louis, Mo.; South Orange, NJ, and most recently Long Island, NY, are using the devices which run $90 a piece with the hopes of reducing childhood obesity rates. However, the method is raising concerns among parents and privacy advocates over the invasive nature of round-the-clock data collection, online data security and body image obsession. While the site states that the information it collects is secure, some are questioning the permanence of data stored and what entities will have access to it at later dates, including the concern that insurance companies will use it to dictate coverage and rates. Another concern is how much leverage the data will give schools in mandating medical treatment for students that show signs of hyperactivity and other measurable medical conditions. Should schools have the power to mandate the measurement of biological indicators for grading and health purposes? What are your thoughts on this program? How will it affect the way kids look at fitness and fun? Is this a positive approach toward curbing obesity or an invasive program? Join the discussion on the Facebook Page at:  https://www.facebook.com/SilviaNenaNutrition

Polar's education statement and more about the company can be found here:
http://www.polar.fi/us-en/about_polar/press_room/polar_education_statement

_           Some studies you just gotta love, like the one that was published in the Journal of Proteome Research in December on gluten levels in beers marked as “gluten-free.”  I don’t love it because of the false advertising, but because of the imagine I have of the  researcher who came up with this study. First, a little background: gluten is a protein that acts as a binding ingredient and is found in wheat, barley, rye and some other grains. People with Celiac Disease, a debilitating intestinal condition triggered by a gluten allergy, must avoid it like the plague. Gluten wreaks havoc with the small intestine and prevents the absorption of nutrients. The result is serious gastro problems that can lead to depression, fatigue, dermatitis and other conditions associated with malabsorption of nutrients. So clearly, this researcher, the one I picture, wants to stay away from products that contain the offending grains and that includes, God forbid, beer! Being a researcher, he’s the investigative type and does his homework to find brews that use sorghum, millet and rice to protect sensitive stomachs. With a frosty cold one in hand, he declares party time! Half way through his drink, he doubles over with unmistakably familiar stomach cramps and he knows the label lied. There is definitely gluten in this supposedly, “gluten-free” brand, and the other brand, and the other brand. Tottering to his knees, he wonders if he’ll ever get to enjoy another brewski while grilling on a hot summer day. After a traumatic few minutes, he decides to get to the bottom of the barrel and does a little more research. Here’s the unacceptable result: there are no accurate tests to measure the amount of gluten in beer. Moreover, there are no uniform guidelines regarding how much gluten in fact constitutes, no gluten. It’s pretty much left up to the brewmaster and some countries allow small percentages of gluten to exist in a supposedly, gluten-free product. Determined to drink safely, our researcher develops a highly-accurate test for a form of gluten called hordein (perhaps because of its horrible effects on those allergic to it). He secures a grant, organizes a party-minded team and sends out the procurement guy (whose last name just happens to be, Brewster) to bring back 60 of the frostiest, best brewed gluten-free alcohol around to be tested. The results: Gut-damaging gluten existed in some of the beers that were marked as safe, and some had as much gluten as regular beer.  Moral: Do your homework by reading the label. Don’t just trust the gluten-free slogan on the front. Check the ingredients listing to make sure that it is free of wheat, rye and barley. Oats that have been processed in a facility where the aforementioned grains are processed can also be suspect. Know your body. If you have Celiac Disease and experience cramps and other gastric disturbances after drinking beer, chances are it isn't gluten-free. Finally, drink sensibly and safely.

_           It Really Is All About Size. I don’t mean to brag or anything, but mine’s probably pretty big. Okay, okay…I can’t tell for sure. It’s not like I’m walking around with a tape measure and checking against other people or anything. I’ve never even seen it myself because, I’d probably die if tried to look at my brain. But, I’m telling you, if the study that the journal Neurology published just last month is any indication of the sheer volume (and smarts) of grey matter in my skull…weeelll, yeah, it’s probably pretty big.
          Now, don’t go feeling all inadequate because yours could be big, too. Check it out: Researchers from the department of neurology at Oregon Health & Science U. ran MRI’s of study participants who were in their mid-to-late 80’s to measure the volume of their brains. They also checked levels of nutrients in their blood and they figured out a couple of things. The people who ate healthy diets and had high levels of vitamins B, C, D and E, Omega-3 Fatty Acids AND low levels of transfats, had more grey matter and did better on cognitive tests that involved planning, attention and problem solving. Their diets not only kept them sharp, but protected them against risk of age-related cognitive decline, like Alzheimer’s and Parkinson’s Diseases.
          If your brain’s not as big as you’d like it to be, here’s how to fix it. First, stop eating all of those processed foods, especially the ones that list hydrogenated and partially-hydrogenated oils as ingredients. Those are transfats that appear to increase risk of dementia in later years. Replace the transfats with these foods that are high in Omega 3’s and vitamins B, C, D and E:

·         Wild-caught, cold water fish, such as: Salmon, tuna, and halibut
·         Raw walnuts, almonds, and flax, chia and hemp seeds
·         Spinach, kale and other dark-leafy green vegetables
·         Whole grains, including: Rolled oats, brown and wild rice, whole wheat flours
·         Fresh fruits, especially berries and citrus
·         Eggs and low-fat dairy products
·         Sunshine…yes, sunshine. Vitamin D is naturally synthesized by your body when you get out in the sun. A brisk
      20-30 minute walk is a great way to boost your vitamin D and your overall health.

         Eat smart to be smart because size really does matter when it comes to brains.

     "Feel the POWER...Let Loose...Live like a Millionaire...Get Doped on Energy...Grind It with caffeine...An Energy Ordinance to Blast You Alive..." If there's a term that connotes excess or explosive power, marketers are using it to sex up what your kids drink. In 2010, beverage companies spent almost $950 million telling your kids how to put their money where their mouths are, including 83 energy drink and 335 "fruit" juice manufacturers: proof that marketing to kids pays like a billionaire. In fact, over $150 million was spent last year in advertising to schools alone. Go to any of the big name energy drink websites and you'll find celebs (the ones your kids look up to) living large and blinging up the party with a can of literal badness in their hands. Stats say that for every cup of sugary beverage your child drinks, his or her risk of obesity increases 60%. With few regulations and an it's-all-good approach on guidelines of what can be called a "fruit" drink (less than 1%? Sure.), it's important to know your nutrition facts...and health risks. Citing adverse side effects, many schools have banned energy drinks, which are marketed as a hybrid drug-juice. Check out this poster to see how what's dope should be a huge nope.

_      Childhood obesity is rampant. The National Institutes for Health report that this generation will have a shorter lifespan, by about 5 years, from previous generations because of lifestyle-related diseases. Lifestyle simply means choices which are within your control: food quality and fitness.
      The problem is that it’s not easy to make the healthy choice.
Cost:  Processed foods are less expensive than healthier products. In fact, a recent study by University of Washington researchers compared the cost of 2,000 calories of junk food vs. 2,000 calories of healthy processed and prepared foods. It’s not a surprise that junk food came in at $3.52 per day, when sides like cheese fries with ranch dressing from a well-known steak house ring in at 2,900 calories and 182g of fat and run about $7 for a large order. For the same amount of calories in healthy fare, researchers had to plunk down $36! They were stunned, so they did a little more research and it turns out that only 19 cents of your dollar goes toward what actually goes in your mouth. The rest goes toward marketing, attractive packaging and manufacturing these healthier products. Strategy: Keep fruit, cheese sticks, and raw nuts handy for snacks. Fruit is always on sale. You can get a dozen low-cal & high protein/calcium cheese sticks for about $4 any time and less when they’re on sale. Raw nuts run betwee $5 and $7/lb and can be blended with dried fruit and high fiber cereal before dividing them up into snack sized bags or reusable containers. This is something your kids can help with that helps them form good habits for life. Double up on meals you cook at home and freeze the extra meal in separate serving size containers for hectic days.
Marketing:  Junk food is marketed in ways that appeal to kids and when it comes to potentially risky foods, like energy drinks that ramp up blood pressure, pulse, heart rate, tax the adrenal system and contribute to dehydration; there’s the “coolness factor” to contend with. The same marketing strategies that are used to sell adults the idea that alcoholic beverages are sleek and somehow connote a higher IQ are also being used to sell teenagers and kids poor-quality beverages and foods. In fact, many universities have recently banned the practice of energy drink-laced cocktails because of the detrimental compounded effects of alcohol and the stimulating ingredients in energy drinks. The very fact that energy drinks became an instant and natural accompaniment to alcohol begs the argument that energy drinks are a gateway beverage to alcoholism. Take a look at an article I wrote for Live Strong regarding energy drink usage after one of my friend’s close friend suffered a catastrophic stroke from taking an energy drink before a workout. He was an otherwise healthy and active father of three young children. http://www.livestrong.com/article/379597-negative-positive-effects-on-people-who-drink-energy-drinks/ Strategy: Keep a case of bottled water in the trunk of your car for quick quenching. Flavored mineral waters are available in small bottles. Unsweetened iced tea and regular water are great with slices of lemon, lime, or orange. Try some of my other healthy quenching solutions on my site, under the OHPLA tab “Who Wants a Soft Drink?”
Legislation:  Did you know that as I write, the government is set to push through legislation that categorizes pizza and French fries as a vegetable for nationwide school lunch programs? We’re talking refined carbs, saturated fats and the recent news about proteins and sugars in fried foods converting into a carcinogen called acrylamide. I don’t know about congress, but my definition of a vegetable is “the edible, unprocessed part of a plant that imparts cancer-fighting antioxidants, phytonutrients, vitamins, minerals and essential components that contribute to good health.” I’ve never seen pizza or fries growing out of the ground. As a parent, you should be outraged, especially if your child participates in a school lunch program that touts itself as nutritionally-sound. As a citizen you should be outraged because while many families opt to be part of the school lunch program for convenience and with an understanding that good nutrition standards are practiced, many low-income families who qualify for free or reduced lunches have no choice but to agree to feed their children junk food that has been reclassified by a government bureaucracy as “healthy.” Strategy: Make your kids’ lunch, or better yet, show them how to make their own lunches so they can practice healthy habits for life. My site, under the Meals and News tabs has numerous examples of quick and easy brown bag meals. The snacks that are listed above are great in lunch boxes, along with a sandwich on whole grain/high fiber bread. The fiber is not only filling, it fights obesity and disease by reducing cholesterol and sugar impact. Add a fruit and a water bottle. You may be paying a little over $1, but you will also be ensuring a healthy future for your child. Even if you’re comfortable with your finances, it’s always great to find a deal and one of the biggest deals in town are found at the 99¢ Store. They sell produce for under $1, including 5lb bags of fruit, veggies and potatoes. Check the frozen section for frozen fruit and other veggies.
Finally, call your congress person and make your voice heard. This is wrong…Here is a link to the AP article regarding the congressional fight to reclassify harmful junk food as a healthy option: http://www.google.com/hostednews/ap/article/ALeqM5hZy7qHYu4-qXuTWRJm192734Gs6w?docId=6b9a38b3ae5c40979b7be9ba8f1ac176

_           Winter can be harsh on your lips and skin. If they’re feeling dry and flaky, try this all natural lip and body scrub that will gently exfoliate and add much needed moisture. Most of the ingredients are probably right in your kitchen cupboard. Granulated sugar exfoliates gently and honey is a natural hydrator. Coconut oil provides moisture with a lovely touch of the tropics. Use a mortar and pestle to grind soothing green or chamomile tea into a powder.

Tips to keep your lips and skin hydrated and healthy:
-          Drink plenty of water. Aim for 8 glasses
      daily.
-          Try not to lick your lips. Saliva contains
       drying enzymes.
-          Carry a lip balm with you and use it  
      frequently to keep your lips moisturized.
-     Use a good quality moisturizing cream   
      to soften your skin.
-          Exfoliate no more than once per week
      and only when your lips or skin are dry
      and flaky. Over-exfoliating can cause
      irritation.




                                The Sweetest Kiss Lip (and Body) Scrub
Measurements For Lips                                                                   Measurements For Body
½ tsp                                            Granulated Sugar                         1 1/2 tsp
½ tsp                                    Honey, preferably local source              1 1/2 tsp
½ tsp                                                 Coconut Oil                              1 1/2 tsp
¼ tsp                                 Powdered Green or Chamomile Tea        3/4 tsp

-          Mix all ingredients together in a small bowl.

     For Lips:
-          Rub on your lips using your finger and gently scrub in small, circular motions for about 2 minutes.
-          Wipe residue away with a warm washcloth.
-          Follow with your favorite lip balm to lock in moisture.
      For Body:
-    Start in the shower. Apply scrub in circular, clockwise motions. Pay extra attention to elbows and knees, which
      tend to be driest.
-    Shower residue away
-    Follow with your favorite moisturizing lotion or oil.
-    Note: These natural ingredients smell fabulous, but you can make this body scrub more luxurious by adding a
     drop of your favorite essential oil during the blending phase. Not all essential oils are edible, so I do not
     recommend them for the lip scrub.

-     Store extra scrub in a tightly sealed jar.

_           One of my family’s favorite afternoon snacks is fresh juice. I make it a couple of times a week because it’s delicious and full of great nutrients. It’s a spectacular, vibrant green color, too—I mean, you can practically see good health swimming in each cup and I know exactly what's in it and can guarantee that it’s 100% fresh. Try getting that at the market.
         The problem with most store-bought juices—I’m talking “100%” juice—is that all of the pulp is removed before it’s put through a refining process which leaves a clear, sugar-dense, highly caloric liquid that barely resembles the crisp apple or plump berry that it started out as. While there is some nutritional value to juice, refined juices are mostly sugar from a lot of fruit. When you drink a cup of say, apple juice, you’re getting a caloric equivalent of about six apples and that sugar goes right into your blood stream, just like soda.
         Carbohydrates are made up of sugar molecule chains. When you eat a whole food, you’re getting what is called a complex carbohydrate. It’s complex because the chain is long. As you chew, you begin to break it down, but there’s still a lot of work that the digestive system has to do before the sugar is broken down small enough to get into your blood stream. Therefore, the sugar release is slow. Most juices (including 100%), sodas, candy and other refined-sugar foods are called simple or refined carbohydrates because the sugar chain is already broken down to its smallest or near-smallest form. It’s like getting a sugar injection. Within a very short time of hitting your stomach, that sugar floods your blood stream and increases your risk for diabetes and obesity.
         So, is it ever okay to drink real juice? Yes, but just like soda and other sugary beverages it should be limited, especially if it’s the refined variety. Since it’s a high-calorie food, juice should be treated as a snack. If you or your child are drinking it as a thirst-quencher, switch to water. You’ll save calories and do your body a world of good. If flavor is an issue, add sliced fruit and/or herbs, like mint to your water and drink it chilled. Store bought juices should be limited to about 1/3 cup and mixed with either spring or mineral water. Serve them with healthy high-fiber foods, like baby carrots or a handful of almonds to help slow the absorption of sugar. Better yet, eat the orange, apple or cup of grapes. You’ll get a nutritionally-complete package that will also keep you full longer.
         The best kind of juice is the kind that you make yourself. It is a little time consuming, but it’s also a wonderful and creative process that allows you to use seasonal fruits and vegetables to make exotic juice combinations that you will never find bottled on aisle 9 at the market. The color, smell and taste are phenomenal and because it's minimally processed, the juice retains more nutrients, including some of the fiber.
         You don’t need a super fancy juicer, although those are nice. My juicer is a small, but trusty, 20-year-old Krups that was a bridal shower gift. Below is a slide show of what went into my juice and what REAL juice from each fruit or veggie looks like.
JUICING GUIDELINES:
·         Always wash produce thoroughly to eliminate risk of food-borne illness.
·         Use only best-quality produce. The quality of your juice is only as good as the quality of the produce that you
      begin with. Remove obvious bruises and do not use any fruits or vegetables that are old or of questionable
      quality.
·         Fresh juice should be served immediately upon juicing. Only make as much as you need.
·         Always store unused juice in a tightly-sealed, glass container in the refrigerator and drink within a few hours. It
      will not keep overnight. Nutrients and flavor deteriorate rapidly.
·         Like freshly cut up fruit, fresh juice is susceptible to bacterial growth because it is not pasteurized. Do not leave
      it at room temperature or refrigerate for longer than 8 hours.
·         Get creative! Choose fruit and vegetables that are in season, herbs and roots, like ginger. I like to
      add a scoop of green powder and a tablespoon of flax seed oil for every 2 servings to my juices. (A serving of
      fresh, high-vegetable-content juice is 1 cup) The flax seed oil is high in essential Omega-3 Fatty Acids. The
      added fat also helps it “stay” with you longer so it makes a filling breakfast, snack, or a light lunch.

What's a soft drink? Liquid sugar. What's it do to you? Ruin your health. In fact, so much so that Term Life Insurance has put together a poster that details the effects on your health and your wallet. That 2-liter bottle of soda will cost you a lot more than $1.25. Take a look and then try my healthy options.
Healthy Options: Water and mineral water, for starters, but there's so much more. Check out these great recipes.
Fruit spritzer: 1/4 cup 100% juice over ice and fill rest of glass with mineral water. Another delicious

refresher is a Natural Italian Soda: Raspberry Coulis, ice and mineral water. Get creative with the fruit that you use and add spices and natural essences and extracts.
Fruit Water. You may have seen this at spas and in hotel lobbies: In a large pitcher, add organic fruit and herbs. Fill to top with spring water and allow flavors to infuse for 30 minutes before enjoying. Some great combinations are: sliced citrus (rind and all) and mint; cucumber and thyme; cantaloupe and strawberries. Get fancy and get the kids involved in the fun.
Spinach Lemonade (recipe under Meals tab) is as incredibly delicious as it is healthy and I haven't yet had a kid or adult turn it down. In fact, I recently tried a similar recipe at an upscale West Hollywood bistro that used kale, instead of spinach and it was equally good (and expensive! So make it yourself!).

_           Making a few, reasonable changes to your diet and as little as 20 daily minutes of exercise can result in almost immediate health improvements. Your healthy habits will also influence your children for life, and may even keep your family together. With government intervening in an effort to reduce childhood obesity rates, the stakes have increased greatly and, in my opinion, not for the better. With organizations, like Children’s Rights, a foster care system watchdog group citing the difficulties of managing America’s more than 800,000 foster children in a system that is rife with its own bureaucratic abuses, including lengthy stays, the high number of homes kids are shuffled through, institutions and the risk of further neglect and abuse; government involvement is not good news for parents or children.
         Whether the somewhat Orewllian scenario that played out in Ohio continues is yet to be seen. But, it is my hope that cooler heads prevail to see that education is the real solution to reducing obesity rates. The confidence and power to make lasting changes will not come through fear or splitting up families, but through instruction and an understanding of how poor lifestyle choices can progress into disease. It is, as they say, the key to success.
         Setting government intervention aside, unhealthy weight puts children at risk of adult obesity and disease, so it is important to address it and give kids the best chance of a healthy future. There are a number of small, progressive steps that families can take to prevent weight from becoming an issue.  Rare medical disorders that cause weight gain, notwithstanding, the primary reason for unhealthy childhood weight is family lifestyle. Genetics do factor in to some extent, but it is lifestyle that decides obesity and creates an unhealthy relationship with food. That's because emotional connections can be formed when there is a sense of love and caring involved with treats or engaging in a sedentary experience, such as watching a movie, instead of going out to play. In fact, the word "comfort food" conjures up some kind of treat for most people. Mine is any of the decadent baked goods and custards that my grandmother used to make. In a lifestyle piece (there’s that word again) that I recently read, the deeply entrenched emotional connections with holiday pastries were well articulated: the wonderful gift of fresh, from-scratch baked delights from loved ones, memories associated with treats during holidays and the warm emotions relating to childhood, sharing and family. It’s true—studies show that a profound sense of nurturing can be derived while eating a turnover, donut or other treat associated with a joyful occasion. So what can you do?
         -To start with, cultivate joyful memories with your children that don’t include food. Avoid foods that are
           known to contribute to weight gain by eating fresh, seasonal foods made at home. Make dessert a
           rare treat, rather than a daily norm and keep it simple and unprocessed. Look at the healthier choice as the
           ultimate loving gift you can give your child. You don't have to dispense with sweets altogether, but limiting
           them to birthday's and special occasions, restores the true meaning of "treat" and allows you to form new,
           meaningful memories with nightly walks or with sweet, seasonal fruit. Those are the types of "comforts" that
           form the foundation of a lifetime of health and vitality.
        -Next, get out of the house more with your kids and take your dog, if you have one. Dogs are cheerful and
         active companions that add a level of happiness to outings. Natural surroundings, such as tide pools, a park
         or the beach can help to reduce the effects of daily stresses and elevate your mood. Explore your
          neighborhood, batting and disc-throwing abilities, and hula-hoop skills. A brisk walk can help reduce your risk
          of disease, improve your balance, sleep, cardiovascular strength and lung capacity, open a whole world of
          possibilities and even encourage you to smile more.
         -Finally, JFK said, “There are risks and costs to action. But they are far less than the long range risks of
          comfortable inaction.” I’m sure he was not speaking about health, obesity and the forced break up of families,
          but it’s a quote that speaks well to these issues. Get proactive about your health and your children’s health
          before you are told to do it. You are in charge of your life. Live it to the fullest, live it joyfully and
          healthfully; and help to lay the foundation of a healthy future for your children through example and small
          changes.

_      One of the big stories of this past weekend is that of an obese 8-year- old child who was removed from his mother’s care and placed into the foster care system. The Ohio Department of Children and Family Services spokesperson, Mary Louise Madigan cited “medical neglect” as cause for the drastic action, accord- ing to news reports. This egregious action, in my opinion, will have lasting consequences for the child and his family; and perhaps for society as a whole. It not only disregards the dignity, respect and integrity of the family unit, but is inappropriate treatment. If a child is sick, then a medical facility would serve him better and be a better position to provide the long-term management and educational components needed to continue his course to improved health.
         This move, unfortunately, is no surprise as childhood obesity rates keep pace with growing adult obesity cases. The latest CDC figures show that 10% of toddlers (age 2-5), 20% of children (age 6-11) and 18% of adolescents (age 12-19) are obese or over- weight. While government medical, health and child advocacy experts grapple with ways to control the problem and discussions turn toward classifying the disease a result of child neglect and abuse, America leads the world in obesity rates. It’s not a race that we want to win when a gold medal ribbon is heart disease, the number one killer in the U.S. and number five world-wide.
         As more studies are published, it is apparent that food and fitness levels play a major role in disease pre- vention. You literally, are what you eat and what you do. Everything from physical to mental to emotional well-being has been connected to these two factors, making them essential to good health. The evidence is clear that fitter children have better test scores, health, focus and sleep patterns; and less stress, aggression, anxiety and depression than their sedentary peers. Exercise also appears to increases creativity, and in the case of brain injury, fitness appears to aid in critical repair. Research also indicates that essential fatty acids, such as Omega 3s and 9s are nearly non-existent in the average American diet (although, Omega 6s are over-abundant because of our heavy reliance on corn, wheat and soy). Essential is another way of saying that they’re crucial to good health, but cannot be synthesized by the human body. The only way to get them is through foods, like wild-caught cold water fish, flax seed, and walnuts. They have been shown to alleviate depression and anxiety, increase cognitive capacity by improving synaptic plasticity, learning capacity and memory function. Combined, these studies show a clear pathway to not only good health, but an intellectual edge and better quality of life through eating well and staying active.
         So, if these are some of the benefits of eating the right foods and engaging in physically challenging activities, what are the consequences of poor food choices and inactivity?
         According to studies, such as those from well-regarded institutions like UCLA's Brain Research Institute and Brain Injury Research Center, junk food--food that is comprised of high sugar, transfats and sodium with little fiber or nutritional value--damages your brain. Processed foods increase synaptic damage and reduce cognitive function through oxidation of cellular proteins and molecular structures related to learning. Think of how rust eats away at metal—oxidation is a similar process on cells. Furthering the evidence that processed foods and inactivity are linked to poor health is a Finnish study that followed adolescents over 6-years and concluded that inactivity resulted in increased adipose (fat) tissue, triglyceride, HDL (bad) cholesterol, and insulin levels; all factors that lead to obesity and many other diseases. The list of the harmful physiological effects of poor diet and inactivity is as endless as the list is for benefits of healthy diet and fitness. However, there are new factors in terms of health coverage and government intervention.
         As the costs related to poor lifestyle habits skyrocket with medical procedures, surgery and medications to control hypertension, high cholesterol, heart disease, type II Diabetes, cardiovascular disease, acid reflux, diverticulitis, and many cancers; insurance premiums, co-pays and claim denials have increased. According to the latest CDC stats, obesity cost the U.S. $147 billion dollars in 2010; a figure that rises annually. Some insurance policies require beneficiaries to enroll in weight loss, smoking or drinking cessation programs or pay higher monthly premiums. An upside is that some employers will offer bonuses to employees who enroll in these programs because the overall result is less employee illness, injuries and absences; a pattern that is also reflected in the classroom--healthier children are healthier and have fewer absences.
                                                                                                                                           --This is part 1 of a 2

Did Silvia just say that medical trends predict that this generation's children have a lower life expectancy than their parents? Yes, I did. The National Institutes of Health (NIH) report that obesity, a lifestyle condition is shortening our children's lives and sentencing them to a lifetime of chronic illness and poor health. This is unacceptable to me. Here are some things that I know: a healthy diet, exercise and 8 solid hours of sleep a night can help rev up their (and your) metabolism by improving production of human growth hormone; and improve health by increasing fat burning capacity and reducing risk of chronic illness, including obesity. The United States is THE world leader in obesity and chronic illness.

     Small steps is what got us to where we are. Small steps can get us back to good health so that our children can lead long and healthy lives. A great place to start to make an impact on your kids' health is by packing their school lunch. The N.Y. Times just published (11/02/11) a report on the fight among lobbyists and government officials over tomatoes, potatoes and school lunch funding. It leaves little room for a healthy lunch for kids. Packing your children's lunch is one of the best ways to ensure that they eat a healthy, satisfying meal tailored to their preferences. Give them a great modeling example and give yourself the gift of health by packing the same for yourself.
     Let me know what you'd like to see, what would benefit you the most to help you get healthy. I want to help you and your family thrive and reap the benefits of good health by giving you the information and resources necessary to prepare healthy meals and make healthy lifestyle choices with confidence. Hit up my Contact page and send me a message. I will make every effort to answer your questions as you embark on or add a new phase to your journey to health.
     Link to NY Times report: http://www.nytimes.com/2011/11/02/us/school-lunch-proposals-set-off-a-dispute.html?_r=4&pagewanted=all

_      Let's play a game! Go in your kitchen and grab five or six packages of food that you eat daily or almost daily and that have a Nutrition Facts label. We’ll do this together. While you gather your packages, I’ll go get mine.
     What did you get? I have a loaf of multigrain bread, peanut butter, tomato soup, sliced cheese, hummus and a vegetarian “meat” product. Here’s what I want you to do: Find the sodium content that’s listed about half way down the Nutrition Facts label. Write down how much sodium you get from the foods you chose. Here’s my list:

1 slice    Multigrain bread                                                170mg *That's how much I usually eat. If you eat 2 slices
                                                                                                     list the sodium for both slices.
1/3 C      Hummus                                                             213mg
2 Tbsp    Peanut Butter                                                    130mg
1 C         Tomato Soup                                                      430mg
1 slice     Colby Cheese                                                    130mg
1              Veggie “rib”                                                       810mg (That’s a lot!)
                Total Sodium from processed foods           1883mg

      The maximum amount of sodium recommended for a healthy person without high blood pressure, diabetes, kidney disease or at risk for heart attack or stroke, is 2,300mg of sodium per day, or about a teaspoon. If you are at risk of diabetes, heart or cardiovascular disease or have high blood pressure or salt sensitivity, your maximum daily sodium intake is 1,500mg.
     As you can see, if all I eat is processed foods, I have already exceeded the lower figure and am really close to the upper figure…and this stuff is considered “healthy” processed food. Unfortunately, most processed foods (think box, can, package) and prepared foods (think restaurant and mom’s good cooking) rely on sodium to enhance flavor. Even whole foods, such as celery, milk, and shellfish have naturally high levels of sodium that can easily put you over the daily recommendation. If you’re playing my game and grabbed a bag of chips, popcorn, mustard, crackers, cereal, or soup, you could be in for a real surprise.
     As a whole, the average American exceeds his or her dietary sodium intake by 1 ½ to 2 times the recommended amount. Mayo Clinic lists the average at 3,400 and Harvard’s School of Public Health reports that 70% of Americans are in the risk category and should maintain a sodium intake of 1,500mg or less per day. That’s just a little more than ½ a teaspoon.
     While sodium is a necessary electrolyte that maintains fluid balance in your body, it also causes water retention. Water retention puts pressure on your arteries and raises blood pressure. Chronic high blood pressure can put you at risk of heart attack, stroke, and kidney disease.
     Salt is everywhere, but there’s a lot that you can do to reduce its impact on your health. First, put away the salt shaker; especially, if you’re using it to rim your margarita glass or beer. Alcohol raises blood pressure on its own and salt just doubles the damage. Always taste your food before you salt and discourage kids from adding it to their food. I once saw a lady open a jar of baby food, taste it and then sprinkle salt all over it before feeding it to her baby; seriously. It has been said that “America has a salt addiction” and we’re paying the price for it with rising healthcare costs and personal illness. So, I have a few more suggestions to help reduce your sodium intake.
          This is a big one, so I’m going to put it in caps: STOP EATING PROCESSED FOODS. That one thing will
          eliminate not only the majority of added salt from your diet, but also put a big dent in your refined carbs and
          trans fats intake.
              Wean yourself and your family off of salt by only adding half the salt called for in recipes. Continue
               reducing the amount, until you’re not adding any to the foods you cook at home.
          Ask if your food can be prepared without salt when you dine out.
               Season, season, season. Herbs, spices, and extracts can add so much flavor to your food that you won’t
               miss salt and you’ll actually find a new appreciation for food. Citrus zest is a phenomenal flavor enhancer.
               You can run a lemon, lime or orange along the small teeth of a grater to get just the colored part of the
               skin. That’s where all the flavorful oils and that invigorating scent are found. You can also get a zester or a
               planer in the cooking department of most stores. Another option is to use no-salt seasoning mixes, like
               Mrs. Dash.
         Look for added sodium on the ingredients listing and learn which foods will already have sodium in them,
         such as baked goods that have been made with baking soda or baking powder. Other sodium based
         ingredients are MSG and anything that has the word “sodium” as part of its name.
               Go easy on condiments and dressings. They are usually loaded with sodium, including: soy sauce,
               ketchup, mustard, relish, and pickles.
         Season with ground up, dried sea vegetables. This is such a cool way to season your food. I use dried kelp
         because I usually have it handy for when I make miso soup. It comes in sheets and is easy to grind up in a
         coffee grinder. You can also use other sea weeds like, hijiki. Sea vegetables are high in other 
         important minerals and iron, but the reduced sodium impact to your diet is pretty amazing. 1 tsp of kelp tastes
         really salty, but has only about 35mg of sodium. Try it and see what you think. You will need:

                          A coffee grinder (clean or one that you use for grinding spices)
                          Kitchen Shears
                          A clean spice jar with an airtight seal
                          1 Package dried kelp
                               Cut the kelp into small pieces with the shears and put it in the coffee grinder.
                               Grind kelp to a fine powder. Let the dust settle for about 10 mins. Scoop the powder into clean
                               spice jar. Use in place of salt for cooking.
Note: I’ve only used kelp powder for savory dishes, so I do not know how its flavor would affect baked goods and other sweet foods.

     Today is Dia de Los Muertos or Day of the Dead, a Mexican celebration which has totally grown on me over the years because it's such a rock star and meaningful way to remember past loved ones. I unwittingly celebrated my grandparents this morning because my husband left a piece of toast from his breakfast.

     When I was a kid, I really thought I was missing out on something 'cause I didn't get to drink coffee like the grownups. My grandpa finally felt sorry for me (or more likely, tired of my persistence). He set me on his lap and gave me a piece of toast to dip into his coffee. I thought I’d made it big and there was no going back after that. The next day and for days after, I grabbed my toast and marched over to him so I could get my ultra-sweet, creamy caffeine fix. Eventually, my grandma got me my own demitasse for dipping because really, how yucky are soggy bits of buttered bread floating around your cup of Joe? As soon as the bread was gone, I was done. As far as I was concerned, coffee was a dip, not something you actually drank. Many, many years later, the thrill of toast and dip faded and I moved on to stuff like pancakes and muffins. And many years after that, I eventually learned to drink my dip with plenty of sugar, flavored syrups and copious amounts of cream. About 10 years ago, I gave up sugar in my coffee and I use just a splash of healthier soy-based creamer.

     Today is also my birthday and I’m making my own cake because it’s a special recipe and it’s exactly what I want. I got the coffee pot going while I prepped the ingredients; popped a date in mouth, while I pitted the rest of them and was pretty satisfied. While I eat breakfast every day, I’m not a big breakfast person, so a high-sugar date goes a long way for me.  When the coffee was done, I poured myself a cup. Then I noticed that my husband had left a buttered piece of toast in the toaster oven from his breakfast. It’s been a really long time, but I had toast with dip for breakfast today and it’s even more fitting that without planning it, I got to celebrate a great memory of my grandparents on Dia de Los Muertos.

What fond memories do you have to share?

Be kind to your teeth, your waistline and your overall health by dropping off your Halloween candy at Martin and Sheng Dental at 1418 W. 25th Street, in the Pacific View Shopping Center at 25th and Western in San Pedro. Get a great thank you gift to keep your child's smile beautiful and healthy. Each child that brings in a bag of Halloween candy will receive an electric spin brush in exchange! 310/547-4413 and check out their website for more information on keeping your smile radiant http://martinandshengdentalblog.com/2011/10/thoughts-caring-children%e2%80%99s-teeth/

The Dilemma
                I had to work hard for my lunch today, you all. I had been plugging away when I realized I was hungry. I went to the kitchen and found a sliced loaf of rustic whole grain bread, an avocado and garlic. Score! Just some dry seasoning blend and I'd have one of my favorite meals, Rock the Guac on toast (recipe under the meals tab). So, I got busy cutting the ends off my garlic and then crushing it under my chef knife, so the skin will come off easily and I finely minced it. Then I popped my bread in the toaster. I don’t bother putting any butter or oil on it with this recipe because the avocado is so creamy and full of good fats, like Omega-3’s & 9’s that frankly, you don’t need the extra fat. I washed my avocado and started happily humming in anticipation of my great and easy lunch. I ran the knife around it and pulled it apart…and it was all mottled and gross inside. Horror! The other avocados that my neighbor keeps me in steady supply of aren’t ripe yet. Then it hit me that there was a tomato in the fridge and I could just make tomato toast with some shredded cheese and the same seasoning blend. Are you seeing a trend here: Whole grain bread, plus a veggie and seasoning make an excellent meal! So I pulled opened the fridge and the tomato was under a bag of oranges. When I say under, I mean oddly flat and untomato-like. So now, I had a minced clove of garlic and two slices of bread. Not much of a lunch.
                  I remembered that my cherry tomato plant is going bonkers outside. I grabbed a bowl and a pair of scissors and set about filling it. There is nothing like picking your own produce to ramp up the specialness of even the simplest of meals, like this lunch. I wish I knew the name of the tomato vine in my yard because "prolific" is an understatement and it would make a great addition to anyone’s sustainable garden. They're incredibly good, too. I encourage everyone to make a garden. You don't need a lot of room. Mine's only about 10'x14'. Even on a small balcony, you can grow tomatoes, salad greens, herbs and strawberries in pots. It's a great way to get kids (and yourself) interested in eating healthy foods.

Healthy AND Delicious…Now That’s What I’m Talking About!
                Cherry tomatoes aren’t exactly what you think of for tomato toast, but in a pinch, they not only work, but add a depth of flavor, you wouldn’t otherwise get from most store-bought tomatoes. Since I couldn’t slice them over the top of the bread as I normally would a big tomato, I chopped them up and tossed them with the garlic, cheese and some seasonings and then packed the mixture onto my bread. (This time, I lightly buttered the bottom of the bread since I like to do this in a pan so the toppings don’t fall off and mess up my toaster oven.) Oh my goodness…this is even better than my regular tomato toast! Garlic has very strong antiviral properties, which is the perfect food for flu and cold season. It is also known for its blood cholesterol lowering and plaque reducing effects, which makes it a healthy addition for heart and cardiovascular health. Furthermore, both garlic and tomato are loaded with antioxidants that combat your risk of various cancers.

Go Ahead and Fill Up!
            Notice my big pile of apples? That’s a whole Fuji. Fruits and veggies are so healthy, there should be more of them on your plate, than less. I notice most school lunch programs and restaurants serve up a measly quarter and sometimes only eighth of an apple or other fruit with less than stellar entrees. They basically use the healthy ingredient as a garnish and because we tend to be “modelers” by nature, we often model the example at home by also using it as a garnish. It’s not and it’s also one of the reasons people complain that they are starving after a meal, even if it had 800 calories in it. Apples, in fact all produce, are high in fiber, which not only adds long-lasting bulk to your meal so you feel full for a long time, it also offers incredible health benefits to boot. Fiber can help reduce cholesterol and blood sugar, thereby, reducing your risk of diabetes and heart disease. Furthermore, it has been shown to reduce risk of diverticulitis, colon cancer and many gastric complaints, by regulating your digestive tract. Fiber also has the benefit of adding a negligible amount of calories, while reducing your need to intake more calories. So go ahead and eat the whole apple. It is a lot of food…a lot of the right food!

Back to the Lab…Piecing Together the Halloween Disaster
                Now, that’s the happy accident. The unhappy accident has to do with last night’s dinner which was a Halloween Trick. The broth didn’t absorb and the ingredients didn’t hold like they were supposed to. My husband gave me an idea when he remarked that it had good flavor, but it really looked more like an unfinished soup. So that’s exactly what I’m doing with my “trick.” I’m going to attempt to turn it into a “treat” by adding whole grain pasta and some other ingredients to make it a hearty soup. Wish me luck!

Cherry Tomato Toast
2 small slices   Whole Grain Bread
~1 t                  Earth Balance Spread (vegan margarine)
½ C                 Cherry Tomatoes, chopped
1 clove            Garlic, crushed and minced
¼ C                 Low Fat Shredded Cheese Blend (I make mine by mixing low fat cheese with vegan cheese)
½ t                  Seasoning blend of choice

Spread ½ teaspoon Earth Balance spread on bottom of each slice of bread and set in a pan on the stove.

Mix remaining ingredient together in a medium bowl.

Pack tomato mixture on top of bread slices.

Cover pan and heat on low flame until cheese melts and bread is toasted, about 5 minutes.

Did you try my Spiced Pumpkin-Oat-Protein Bars & have left over pumpkin? Try out this heavenly smelling, anti-wrinkle/moisturizing facial.
2 Tbsp Pumpkin Puree
1/2 tsp Blue Agave Syrup
1/4 tsp Coconut Oil.
Blend well and apply to face. Leave on 10 minutes.

Pumpkin is high in skin-healing vitamin A. It helps in the repair and maintenance of skin cells and also reduces lines and wrinkles. Blue Agave Syrup is a humectant and coconut oil will combat dry flake skin. Give it try...and go ahead, lick your fingers. It's good for your insides, too! ;)

School’s in full swing and I think I finally have my kid’s very varied schedules memorized. My son’s school starts an hour later on Mondays and my daughter’s school is out an hour early on Thursdays, in between and for various and sundry reasons, pick up and drop off times may also vary on the early side, usually with 24-hour notice...and, my daughter just informed me that she joined the Ecology Club, so she's out an hour later on Fridays. Uh, I’m confused again! Calendaring kids' busy life events can be overwhelming and I don’t recall having unusual school schedules like this when I was growing up.

Thanks to a recent change in my schedule, I can make great use of that time by literally filling it with active parent-child bonding. On Monday mornings, my son and I walk along the waterfront, watching the ships come into the harbor. On Thursday afternoons, I pack a slice or two of bread and my daughter and I take to the winding trails of a local park, finishing off by feeding the ducks in the stream. There’s something about fresh air and walking that sparks conversation and deepens bonds. Moving your body makes your thoughts flow more efficiently, improving the mechanisms of understanding and increasing creativity. In fact, numerous studies show that exercise is an intrinsic component of mental well-being, not only elevating mood, but improving cognitive function. So schedule some time for Bonding Exercises, at least once a week. Most cities have parks or beaches with trails. Use the outdoor time to form deeper connections with your kids as you explore ideas, make plans and share interests. It’s good for your mind, body, and spirit…and your kids will thank you, too.

Sometimes the most amazing treasures end up at your feet. My sister had this machine in its original, unopened packaging stored in her garage for three years. She finally decided that she wasn't going to use it and guess who got it? Score!
I set it up in a spot that I pass through numerous times a day and everyone, including my husband and kids feel compelled to do a few reps nearly every time we pass it. The lesson is to find something you enjoy doing and keep it in sight, whether that means keeping the stability and medicine balls in front of the TV, putting a favorite website on your toolbar and hitting it every few hours for stretches or a few reps, or keeping your running shoes next to the front door so you're reminded to go on your run. Staying fit, means staying sharp--and partnered with healthy eating, it means staying healthy. I'm off to do another Hundred!

It’s a scene repeated in households across the country, kids leaning into TV or video screens, feverishly tapping commands. Behind their glazed eyes, one may wonder what’s happening to their young, developing minds.  Researchers asking the same questions are finding that physical changes occur during video time that literally, rewire kids’ brains to react to constant stimulation, while reducing tolerance for the type of sustained attention and focus required in academics. The list of behaviors correlated with use of electronic entertainment is long and troubling.  It includes increased social difficulties, limited focus and attention span, and a sedentary lifestyle that contributes to obesity and risk of chronic disease.

A 2010, Iowa State University study, found that both television and video gaming have “brain-changing effects” that appeared to increase risk of ADHD in as little as one year, at two hours per day. Internet use and texting appeared to contribute to focusing and learning challenges in a Harvard study, and another study published this year in the journal; Pediatrics explored the pathological effects of video gaming. Those findings revealed excessive screen time contributed to poorer grades, difficulties with social interactions, and higher incidences of depression, anxiety and aggression. Another concern of the pediatrics community is the alarming rise in childhood obesity facilitated in part, by the sedentary nature of electronic entertainment. The latest CDC figures show a 7.5-13% rise in obesity rates among children since 1980.

With California State Testing (CSTs) looming around the corner, the picture may seem grim, but there are steps that parents can take to give their kids a mental edge and improve overall health.  Begin by limiting electronics use to less than 2 hours per day, then call your children out…outside that is.  Filling time freed from technology with physical activity reduces risk of weight gain and chronic disease, and has been scientifically linked to improved cognitive
functioning.  A 2010 University of Illinois study of 9-10 year olds used MRI images to look at the hippocampus,
the area of the brain associated with memory and spatial learning. This structure was as much as 12 times larger in fit children than in their sedentary peers’ brains.  A series of memory tests administered to both groups of children resulted in higher scores for more active kids.  That translates into better grades.

Because the opportunity for physical activity is all around you, it doesn’t need to be expensive, involve a membership, or require loads of planning.  Children learn best through modeling and it’s no different with
exercise.  Fitness is more likely to become a lifetime habit when it is a regular family activity.

From a nutritional stand-point, use this period before the CST’s to ensure that your child is eating a healthy breakfast. Numerous studies have shown that breakfast helps students focus better in class and improves fact retention. Pack healthy snacks for recess and afterschool and send a balanced lunch for mid-day fuel.  Dehydration can sap concentration, so be sure your child has a water bottle handy.  Busy parents will find the following suggestions helpful in preparing meals that will optimize your child’s health and improve his or her school
day:

Quick Breakfasts-
*        Peanut Butter and Banana slices on Whole Grain Bread with milk
*       3/4 cup Greek Yogurt with fresh berries or other fruit
*       2 eggs and 1/2 a whole grain bagel
         (You can hard boil the eggs and keep them in the frige up to 3 days.)
*        BRAINY SMOOTHIE
         1 cup milk, 1 tsp vanilla extract, ½ banana, 1 Tbsp Flax Seed Oil, 1 scoop Stevia, crushed ice. Blend and enjoy
          (You can find Stevia, a natural sweetener, at Trader Joe's and other health food stores. Variations:     
            replace Stevia with 1 Tbsp Maple Syrup/Replace Flax Seed Oil with 1 Tbsp Peanuts-Only Peanut Butter.)

Quick Snacks-
*        Apple, Pear or 1/2 cup berries and string cheese
*        A handful each: raw almonds/raisins
*        Sliced sweet bell peppers and hummus
*        2 Tbsp Peanut or Almond Butter and celery sticks

Quick Lunch Guideline-
*        “finger”vegetables
*        Lean Protein
*        Whole Grain
*        Fresh fruit
*        Water

With Halloween (and all the food-based holidays) right around the corner, it's hard to stay away from rich, calorie dense treats.  Here are some tips to try:
*    Eat an apple and drink a full (12oz) glass of water before heading to
     the buffet party.  The apple is full of heart-healthy and tummy-filling
     fiber to help curb your appetite naturally.
*    Hand out stickers, tattoos, rings and other favors, instead of candy.
     You won't be contributing to the escalating childhood obesity problem
     and you won't be tempted to sample the sweets.
*    Take a brisk 20 minute walk daily to burn extra calories
*    Mineral water with a 1/4 cup of juice is a great replacement for
     sugary sodas.  Bring a bottle for yourself and several to share at the
     next party you attend.  The lime and lemon flavored variety taste
     good without juice additions and are calorie free.

I attended a party recently where a set of friends told me that they were about to cut out an entire food group and drastically reduce their calories to lose weight.  They went on about the torture of not being able to eat certain foods and how hunger deprived they would feel while working toward their “super model” bikini bods.  It wasn’t the first time I’d heard such a unhealthy plan, but it struck me then how abusive we often are to our bodies.  We literally try to whip them into shape, with no regard to the long-term effects of our quick-fix choices.
I kept quiet until they asked my opinion.  “Not a good idea,” I said.  They listened intently while I explained the plethora of vitamins and minerals the diet would eliminate, not to mention the numerous other nutrients and necessary-to-good-health components they would be denying themselves in their quest for beauty.  You just can’t replace those missed benefits with a supplement of any kind, I said.  “Oh listen,” one said, swirling her hand through the air.  “This is nothing compared to my alcohol, Red Bull and candy diet.  I got super skinny on that.”  I was floored, but the rest were intrigued in getting every detail of that look-good-now-pay-for-it-later diet.  As the health risks, metabolism-damage, energy zapping and down-right dangerous effects of that diet crossed my mind another one mentioned a diet that purposely put her in ketosis; a very dangerous condition that can land you in the hospital.  And that’s where she ended at after days of barely being able to get out of bed, but she did look good—for a short time anyway and with lots of make-up to cover up the dark circles and jaundice.  They all had a good laugh at her self-induced tragedy.  The trouble is, she continued, that as soon as she began eating again, the weight came right back on.
                I hear these stories all the time and they never cease to alarm me.  Part of that alarm comes from years in the healthcare industry where I saw the results of a lifetime of abusive practices in the patients we treated.  Many were candid enough to share their path to bed-ridden, medical dependence and their once flippant attitudes when it came to any of a variety of look-good-now-pay-for-it-later behaviors.  In one patient’s words, “paying sucks.”
The only way to good health and wellness is so easily attained, it’s often balked at: the do-it-yourself choice.  Whole programs, in fact entire networks are based on do-it-yourself house and garden projects.  Isn’t it time we took the time to nurture our bodies?  Here’s the how-to guide:
   4-5 small meals per day based on good, natural foods
   20-30 minutes of daily exercise
   7-8 hours of sleep each night
   Realistic expectations for, of and from your body
   Patience
   Stress reduction (which by the way, can be accomplished by practicing any and all of the aforementioned 
   choices).
Lifelong good health or temporary airbrushed perfection...which one are you going to choose?

   The biggest drawback to buying organic is it's cost...and I agree.  I recently opted to pay $5.00 for a 1 lb. pack of strawberries when I could have bought the same amount of conventionally grown strawberries for the sale price of $1.29.  Why would I pay nearly 5 times as much for this naturally sweet, phytonutrient powerhouse treat?
   A consumer advocate and protection non-profit research group, The Environmental Working Group, places strawberries (and all berries) in its top 12 most chemically-laden produce.  Whoa!  You would not drink pesticide from the bottle, why would you eat it's residue on your food?  These pesticides can't just be washed off.  They actually seep through all, but the thickest-skinned fruits and vegetables (like, melons, avocado and mango).
   If you take a look at the dangers of the various ingredients in these pesticides, you'll see that a high-rate of exposure to them can cause everything from nerve damage to heart-disease to cancer to death.  If you eat a particular food a lot, start buying it from certified organic producers--and go to www.foodnews.org to follow research updates by The Enviromental Working Group and download your shoppers guide of the best and worst produce available in terms of pesticide residue.
   There are a variety of chemicals that are actually called Persistent Organic Pollutants (POP).  These are chemicals that can remain in your body for ten years or more--wreaking havoc with your metabolism and contributing to long-term health decline.  But, the polluntants being sprayed on our fruits and vegetables are not the only dangerous chemicals we need to stay away from. 
   Antiboitics and hormones injected into cows, chickens and farm-raised fish also have a negative impact on our bodies, health and wellness. Currently, there are no limits to the amounts of antibiotics and hormones injected into animals that we eat.  When we eat meat tainted with these chemicals, they affect our chemistry--usually in an adverse manner.  Buy organic meats and dairy products always.
   When you eat organically, you not only support local farmers (see my Farmers' Market page), but you support your metabolism.  You are eating food the way Mother Nature intended it.  It is free of pesticides, hormones, antibiotics and other chemicals that disrupt your chemical make-up.  Many of these chemicals mimic your hormones and take up hormone receptor sites, keeping YOUR hormones from doing their job.  When this happens, you put yourself at risk for obesity, diabetes, heart-disease, stroke and myriad of other diseases.  In the long run, the less expensive route (and the one that contributes the most to quality of life) is to buy organic.