Healthy Heart!

 

What's ailing you: Heart disease

 

Oatmeal

Why it's good: It's rich in soluble fiber, which latches on to cholesterol compounds and helps carry them out of your body. Research shows that people who eat an average of 2.5 servings of whole grains (like oats) daily have a 21 percent lower risk of cardiovascular events such as heart attack and stroke than people who hardly eat any.

 

Eat up! Enjoy oatmeal at least three times a week, and spruce it up with berries, nuts, dried apricots, even peanut butter.

 

Sweet potato

Why it's good: Sweet potatoes deliver more heart-healthy fiber than their white cousins, along with a hefty dose of potassium, a mineral that helps offset sodium's negative effect on blood pressure.

 

Eat up! Try to eat at least two of these spuds a week. I like to mash them with a drop of skim milk, a pat of whipped butter and a bit of cinnamon.

 

Wild salmon

Why it's good: Wild salmon is one of the most concentrated sources of omega-3 fats, which can help lower triglycerides, raise levels of HDL ("good") cholesterol, and help reduce inflammation in the body — a factor that's been linked to an increased risk of diabetes as well as heart disease. What's more, numerous studies have found that people whose diets are high in omega-3s have a substantially lower risk of coronary heart disease, as well as sudden death from arrhythmia (an irregular heartbeat).

 

Eat up! Aim to eat salmon at least twice a week. Although wild and farmed salmon contain similar levels of omega-3s, wild is lower in contaminants and has as much as four times the amount of vitamin D. But wild salmon is more expensive and not as widely available as farmed. If you can't make room for it in your budget, you're better off eating farmed salmon than going without it completely.

 

Foods that help Osteoporosis

 

What's ailing you: Osteoporosis

 

Broccoli

Why it's good: Broccoli gives you four bone-building nutrients in one convenient package: vitamins C and K, potassium and some calcium. Studies have found that getting enough of vitamins C and K is linked to having high bone density. Potassium (and other compounds found in produce) may reduce bone loss by acting as a buffer against metabolic acids, which some studies suggest contribute to the breakdown of bone tissue.

 

Eat up! Serve broccoli at least three times a week, and if you need extra incentive to dig in, sprinkle your florets with a bit of grated cheese (which adds more calcium!).

 

Skim milk

Why it's good: Skim milk is an obvious choice for strong bones, since 1 cup contains 300 mg of calcium — about a third of the daily recommended amount.

 

Eat up! Work it into your daily diet by making oatmeal with a cup of skim milk instead of water, including 1 cup in a fruit smoothie, or having a mug of low-fat cocoa made with 1 cup of nonfat milk. Feel free to substitute soy or almond milk (as long as the carton says it's fortified with calcium).

 

Yogurt

Why it's good: If you don't get enough calcium in your diet your body will start "borrowing" what it needs from the calcium stored in your bones. What's great about yogurt is that it's a good source of calcium and protein — and both are necessary for bone strength. Studies show that people who don't get enough protein have lower bone density.

 

Eat up! Opt for Greek varieties over traditional yogurt to get twice as much protein (and go for non-fat).

The Joys of PMS

 

What's ailing you: Premenstrual syndrome (PMS)

 

Cheese

Why it's good: Studies have found that women with PMS have lower levels of calcium around ovulation than women who don't experience PMS symptoms, so amping up your intake of cheese and other dairy products is worth a shot if you're prone to cramps and mood swings.

 

Eat up! Make sure you're getting at least the recommended amount of calcium daily — experts say only 10 percent of us are getting it through diet alone! Women younger than 50 need 1,000 mg; if you're 50 or older, 1,200 mg. Aim for three servings of calcium-rich foods like cheese and yogurt daily; women older than 50 should tack on a fourth serving. If you don't think that's possible, talk to your doctor about taking a calcium supplement.

 

Pineapple

Why it's good: This fruit has three things going for it. First, it's one of the best sources of manganese, and one study found that women with low manganese intakes were more likely to experience premenstrual mood swings, breast tenderness and cramping. Second, pineapple and other water-rich fruits and vegetables (think berries, citrus fruits, melon, cucumbers, bell peppers) can help banish bloat associated with your monthly cycle because their high water content helps flush out excess fluid. Lastly, deliciously sweet pineapple is a healthy way to indulge sugar cravings, which often intensify as your period approaches.

 

Eat up! In the seven to 10 days leading up to your period, have 1 cup of fresh pineapple daily. If it's too expensive or underripe, see if your store carries frozen chunks or canned pineapple packed in 100 percent juice.

 

Almonds

Why they're good: Almonds are an excellent source of magnesium, another mineral that may provide some PMS relief. Studies have found that magnesium — in addition to helping relieve PMS headaches — can improve mood and lessen water retention in the week or two before you get your period.

 

Eat up! Enjoy an ounce of almonds (about 22 nuts) a day, and enrich your diet with other magnesium-rich foods like quinoa, pumpkin and sunflower seeds, dark leafy greens, edamame and green beans.

 

Foods to keep you moving!

 Good foods for Arthritis 

What's ailing you: Arthritis

 

Ginger

Why it's good: This spicy root contains compounds that work similarly to some anti-inflammatory medications. However, ginger can also act as a blood thinner, so if you're taking a blood-thinning medication, ask your doctor if it's safe to eat ginger.

 

Eat up! Ideally you want to get a hit of ginger every single day. Steep a few slices of the root in hot water to make tea, grate it into stir-fries or add ground ginger to smoothies.

 

Pumpkin

Why it's good: Research has shown that certain antioxidants may help prevent arthritis, slow its progression and relieve pain by reducing inflammation associated with this condition. And pumpkin's bright-orange hue is a clue that it's rich in two of these antioxidants: beta-carotene and beta-cryptoxanthin. In fact, researchers from the UK found that people whose diets were high in beta-cryptoxanthin were half as likely to develop a form of inflammatory arthritis as those who ate very foods containing it.

 

Eat up! Try to eat one can of 100 percent pure pumpkin purée (not pumpkin pie filling!) every week. I make a "pudding" by stirring a dollop of pumpkin purée into vanilla yogurt along with a dash of cinnamon. You can also add a scoop of the puree to ground turkey meat sauce, taco filling or chili (the puree doesn't altar the taste).

 

Red bell pepper

Why it's good: Red bell peppers contain an impressive amount of inflammation-fighting carotenoids, but they also have more than 250 percent of the daily recommended amount of vitamin C. Research suggest that people who eat a diet low in vitamin C may be at greater risk for developing certain kinds of arthritis.

 

Eat up! Aim to have three red bell peppers a week. Mix pepper with cucumber, chickpeas and feta for a quick and easy lunch.

Handmade Soap vs Store Bought Soap; what's the difference?

Did you realize there was a major difference between store bought soaps and handmade soaps? Well there is and this article will explain! . What is the difference between Handmade Soap and Store Bought Soap? With brand-name soap companies spending millions each year on misleading advertising, it's understandable why a consumer may question. Typical store bought or "commercial" soaps that may be labeled as "natural" are actually detergents that include chemical hardeners, foaming agents and artificial fragrances. Unlike the word "organic" that is regulated by the USDA, the word "natural" does not come with a set of quality standards or restrictive elements to it. As consumers, we are responsible for understanding what we put in and on our bodies and the best way to do this is by reading the labels and asking questions. And it's not only big-brand store-bought soaps that can be misleading. Artificial fragrances are being put in a large amount of handmade soaps as well so make no mistake, you must ask questions. A great way to know you are getting the real deal is to ask what method the soap maker uses to make their soap, what ingredients they use and what they use to scent their soaps. Because the handmade soap in question here, thus the reason for this post, is truly natural thru & thru, we would like to share what the differences really are so you can make a more educated decision. So, "Handmade Soap versus Store-Bought Soap; what's the difference? Let's find out, shall we.... Reason #1: Handmade Soap Contains Glycerin. Glycerin is a natural skin emollient (skin softener) that attracts water from the surrounding air. Because of this, glycerin is highly prized in soaps, lotions and creams for maintaining moisture in the skin throughout the day. Animal fats and vegetable oils contain between 7-13% of glycerin as a part of their natural chemical makeup. During the soap making process, the fats/oils and lye blend together to form soap while the natural glycerin maintains its integrity as glycerin and basically settles in between the soap molecules. Too much glycerin and the soap will become mushy and disintegrate quickly. Too little glycerin and the soap becomes very harsh and drying to the skin. Typical store-bought soaps have had all of the glycerin removed and placed into additional products such as lotions and creams. The reason is instead of buying one product that will clean AND moisturize, (such as handmade soap) a consumer now has to buy two products to serve the same purpose, thus, an increase in profit for the company. When profit is placed as a higher priority than quality of life, the consumer is the one who suffers. By removing the glycerin, store-bought soap takes on a skin-moisture-stripping quality that will dry the skin and leave it vulnerable to cracking and flaking. But that's not all.... Reason #2: True Handmade Soap does not use "Fragrance" The FDA does not require the ingredients used to develop a company's trademark "fragrance" to be disclosed on the label. This means that your "fresh rain" or "cherry blossom" scented soap could contain hundreds of harmful chemicals without your knowledge. Some of these chemical concoctions have been found to be skin irritants and known carcinogens. Traditionally made handmade soaps are scented with pure essential oils, never fragrance oils as that wold immediately defeat the purpose of being completely natural. When you use soaps scented with only essential oils, you not only benefit from the lack of harmful chemicals, but you actually benefit from the therapeutic properties each essential oil offers. Not to mention the smell is amazing! This can also be an exciting feature for the consumer as you get to decide what you want your soap to do for you. Example: lavender soap lends it's relaxation and skin repair qualities, and citrus soap lends it's invigorating and antimicrobial qualities. Need a pick-me-up first thing in the morning, try a handmade soap that has lemongrass essential oil in it, not "sunburst" fragrance oil. So let's see, harmful unknown chemicals or therapeutic essential oils.... we'll stick with oils thank you! Reason #3: Soap made the Old-Fashioned Way Our ancestors knew what they were doing, and did it for thousands of years - why change it! Traditional handmade soaps are made one of two ways: hot process and cold process. Cold Process soap is made by mixing sodium hydroxide (lye) with water, then blending it with oils, then adding essential oils and natural colorants, and finally, pouring it into molds to make it nice and pretty (of course the very simplified tutorial). The soaps then sit inside the mold for 24 hours to saponify (become soap), are removed from the mold to dry for 24 hours, then cut into bars of soap and must then air dry or "cure" for 4-6 weeks. Yeah, it's quite a process. Hot process is essentially the same, but instead of placing the soap in a mold to cure, the liquid is placed in a heat source (oven or crockpot) and heated until cured. The method is simply personal preference, though some say that cold process is the true, original form of soap making. These methods of hand-making soap is of course, the opposite of store bought soap which is made on a large scale in factories. Store bought soap is made using a continuous flow method with hundred of hands on the process...or probably now a days, a hundred robot arms. The soap base is continually being made in the same "batch" of soap, never to rest or relax. It is then blended with filler ingredients and chemicals such as Sodium Isethionate (a foam enhancer) and Dipropylene Glycol (a chemical solvent...why it's needed...who knows) and then formed into molds. Soap making is just like cooking, caring for a child or tending to the elderly - it all needs love, attention and time. We believe the hands on approah of handmade soap provides soap the love and attention it needs and know you can feel that energy once you use it. Reason #4: Handmade Soap is Simply Amazing for your Skin! Handmade soap preserves the integrity of the oils/fats/butters. Coconut oil goes in, saponified (made into soap) coconut oil comes out. Shea butter goes in, shea butter comes out. Because of this, the oils/fats/butters maintain their vitamins, minerals and skin-loving qualities in the final soap product. A skilled soapmaker can modify their recipe to produce characteristics in the soap naturally instead of adding chemicals to achieve the same goal. To make a harder bar of soap, add more tallow or olive oil. To make a thick-lathering soap, add some honey. As discussed above, store-bought soap is likely to have the addition of synthetic chemicals to produce similar results and we feel, it simply is not needed. But why take our word for it? The best way to find out is to put it to the test! Purchase a bar of handmade soap from a local soapmaker and give it a try. I can assure you, the experience will be well worth it.