Are You Getting Enough Vitamin D3?

     

Now that the days are shorter and most of us are spending much less time outdoors, turns out we are missing out on more than just swimming parties and outdoor barbeques.  We're missing out on a fat soluble vitamin that can affect as many as 2000 genes in the body. Clinical research studies show that vitamin D - the "sunshine vitamin" - offers a multitude of important benefits including supporting healthy heart function, preventing the flu, preventing diseases, is essential for bone health, and so much more.                    Yet, surprisingly, up to 80% of Americans may have insufficient levels. Did you know? The level of vitamin D you may need depends on many factors including:  where you live, the time of year, your skin color, how much sun exposure you get each day, your age, if you are overweight, how often you eat fish or vitamin D fortified foods and how often you exercise.  The Dilema~ Americans aren’t getting enough vitamin D. It's true, recent research studies suggests that up to 80% of people in the U.S. have insufficient levels of this essential nutrient, which again offers a multitude of health benefits. Why? Lack of sun exposure.Vitamin D is considered the “sunshine vitamin” because it’s produced as sunlight touches your skin. Our busy workdays keep us indoors most of the time, preventing us from seeing much of the sun. And protective covering such as sunscreens and clothing inhibit vitamin D synthesis. While modifying your diet is another way to up your vitamin D intake, most people don’t get enough vitamin D from diet alone.   Are you getting enough Vitamin D? As suggested, most Americans do not. Take this quick Vitamin D-ology quiz to find out~  Like most of us, if you are not getting enough Vitamin D, here are several ways to add some, "sunshine" to your day! Get at least 15 minutes of pure sunshine daily. And sitting in a sunny window does not count! Eat fatty fish like salmon, trout, mackerel, tuna, shrimp and eel. (not going to lie...no eel for me!) Fortified Foods means Vitamin D may be added. Some yogurts, cereals, juices, milk and milk alternatives offer fortified Vitamin D Cheese, egg yolks and beef liver contain small amount of Vitamin D as well Vitamin D plays a major role in protecting your health and is vital for overall well-being, yet according to the National Institutes of Health, It can be very hard to get enough vitamin D from food sources alone. As a result, some people may need to take a vitamin D supplement. So let's make it simple! Boost your level of vitamin D with Shaklee Vita-D3. Our vitamin D supplement contains 1,000 IU of high potency vitamin D3, the most potent form of vitamin D-offering guaranteed product purity. As a reminder, recent studies confirm, Vitamin D has been shown to: Help support healthy, heart function Help promote immune health Facilitate healthy cell development Aid in calcium absorption for maintaining strong bones and teeth Plus, Shaklee's Vita-D3 is subjected to over 300 tests to guarantee product purity. Wishing you a bright sunshiny day! Denise Gaskell Gaskell Healthy Solutions gaskellwellness@comcast.net

What to eat BEFORE you workout

Whether you are a casual walker, runner, marathoner, weekend warrior, or fitness fanatic...what you eat and when you eat it will make a BIG difference in the success of your workout.

For all your hard work, it's important to do everything you can to get the most out of your workouts!

And, yes, it’s true, healthy nutritional choices before your workouts will ensure your diet will efficiently fuel your exercise — and not slow it down.
 

I recently finished my 9th 1/2 Marathon. This distance is a challenge for me, but I have learned many tips to help me not only push through, but continue to PR.  I've learned to listen to accomplished athletes in the sport and to trust clinical studies as there is a lot of hype in the fitness industry.  Since my first 1/2 marathon in 2012, I have been able to take more than 30 minutes off my pace. At 48 years old, and never been a runner before 2012, I am extremely pleased with my results and very happy that I continue to cut time off my training runs and races.

Here’s a look at just 2 parts of my training diet that have helped tremendously to optimize my performance:

• Fluids help maintain normal body temperature and deliver energy and nutrients to muscles; this is important because well-hydrated athletes can perform better and longer.

• Carbohydrate is the fuel of choice for all athletes because it is the most readily available fuel source for working muscles.

Timing the consumption of your food and drink before and throughout exercise can improve hydration, energy, recovery, and the quality of your workouts. 
                      To get the most out of your workout, follow these BEFORE tips:

BEFORE:
Before doesn't just mean the few minutes before the actual workout or athletic activity...before also means several hours and even days before.  After all, what you put into your body is exactly what you will get out of it! This is a great time to remind us to cut back on junk, fried and processed foods, etc. but especially avoid them before your workout.

Hydration:
The American College of Sports Medicine recommends prehydrating with 2–3 cups of clear fluids in the hours before exercise.Beginning your workout hydrated is essential as our bodies are made up of 60% water!  In addition, staying hydrated isn't just for race day...staying hydrated every day is essential for our overall health. Be sure to drink plenty of water throughout the day, every day. 

Carbohydrates:
By far the most important fuel source for your workouts as they help to build muscle! Carbohydrates are converted into an immediate energy source for when the body needs it and carbohydrates are the key to turning fat into muscle. In addition even at rest the body uses approximately 25% of stored carbohydrates. So it is essential to eat healthy carbohydrates throughout the day and especially the night before, and up to several hours before your workout. As suggested for a healthy diet, avoiding the "white" carbohydrates will give you sustained energy and help to avoid those sudden glucose crashes. So avoid white bread, white sugar etc. Instead choose healthy carbohydrates such as whole-grain breads, pasta, cereal foods, salads, fruits, and vegetables. 

Several Hours Before:
Many people choose pasta, salads, and whole grain breads which are great, and here's another healthy carbohydrate choice for several hours or the evening before a heavy workout--A bowl of oatmeal with fruit. This offers a great amount of healthy carbohydrates as well as a great source of B-vitamins. B-vitamins help to convert carbohydrates into fuel. in addition, they also help the nervous system!

Up to 2 Hours Before:
Consider enjoying a light meal, a nutritious sports bar, or meal replacement shake that provides a good amount of carbohydrates in a rapidly digested form. Especially if you are planning to work out for 1 hour or more. I absolutely love the Shaklee sports products as they are clinically proven to work and offer NO additional artificial, banned, or unhealthy ingredients.

30 Minutes Before:
Chew it!
Stay focused and motivated! Consider caffeine :)  Just 1 cup of either Coffee or Green Tea have been proven to enhance concentration, focus, and mental alertness.  In addition, Green Tea also offers additional health benefits as it includes the amino acid L-theanine which has been proven to improve performance, improve mood, and sustain energy. I have fallen in love with the energy boost I get from the Shaklee Energy Chews. They are an easy to take along, a delicious citrus flavor, full of energy boosting ingredients, including green tea, and offer nothing artificial.

 Drink it!
Athletes have been using Resveratrol for years to combat inflammation and oxidative stress caused by prolonged exercise.  Although resveratrol itself is very good at relieving inflammation it
 will not, by itself, increase the number of mitochondria in muscle cells nor increase their output.  Only Shaklee's Vivix has been shown to do both.
Whether your exercise of choice is Jazzercise, Pilates, Spinning, Running, Triathlons, etc., regular use of Vivix will increase your energy output and make whatever you do to stay in shape more fun and productive.  Putting a teaspoonful of Vivix in your water bottle during your chosen form of exercise will relieve exercise induced inflammation and will help you recover faster with less soreness. Want to learn more: Click Here

  
What to Avoid:
When fueling your workouts remember to read your sport product labels as cautiously as you do your food labels. There is NO need for unnecessary/unhealthy ingredients to be added to your body. Unfortunately, many of these can be found in sports products on the market.
  
I would suggest avoiding these:

• Artificial Colors
• Artificial Flavors
• Artificial Sweeteners (Ace-K, Aspartame, Sucralose)
• Artificial Preservatives (Sodium Benzoate, Potassium Sorbate, EDTA)
• Brominated Vegetable Oil (Also labeled BVO-it's a poison)
•  
• To Learn more about the Shaklee products and/or the Olympic Athletes who use Shaklee, 
• Click link below~
•  
• http://gaskell.myshaklee.com/us/en/products.php?sku=20158 

Stop Hating on Yourself~

                            

When was the last time you stood in front of the mirror....looked in the mirror and thought good thoughts?

Be honest with yourself, what are the thoughts that run thru your head when you look in the mirror, or when you get dressed, when you go out shopping, or while eating?  Are you using  positive, healthy words?
Are they words you would say out-loud to anyone else?  Probably not.  Sadly, many people hate their bodies--or at least some "part" of their body and not only are those negative thoughts and negative self talk unhealthy, it may have long-term negative effects for you and your family as well.

According to Rice University some of the effects of having a negative body image include:

• emotional distress
•  low self-esteem
• unhealthy dieting habits
•  anxiety 
•  depression 
• eating disorders 
• take risks with their sexual health
• social withdrawal
• stop doing healthy activities that require you to show your body, such as exercising, having sex, going to the doctor, or swimming

So, how do we Stop Hating and Learn to Love our Bodies?
   
Step One:  Create a goal. 
What is it that YOU would like to achieve?  Improved health, workout more, fit into skinny jeans, less stress, reduce disease risk, wear a swimsuit, sleep better, have more energy, look healthier, better eating habits, have more self confidence?

Step Two:  Write it down!--in several places; on sticky notes, on your calendar, in your phone, put them in several places to remind you daily.  Use positive words & affirm your goal daily--out loud would be best!
     
Here are a few examples:
"Like a powerful magnet, I easily attract healthy, positive people into my life"
"I feel nourished, healthy, and fit. I am zipping up my favorite jeans and I look and feel great!"
"Working out gives me an abundance of energy and makes me feel youthful!"
    


Step Three:  Keep track of your successes. Log healthy activities in your phone, on an app, ( I use this Shaklee app to keep track of my calories, my healthy activities, and to track my mood as well) or journal your daily successes in a book.  Write down positive statements about yourself. Every night before going to bed, make a list of all the things you accomplished, no need to go through all the things you "should have" done.  Keep your thoughts positive and focused on your accomplishments.

Step Four:  Reward Yourself!  After achieving a goal you set, celebrate your success. Celebrating an achieved goal will help keep you motivated. Decide ahead of time of what your reward will be.  Maybe its a long herbal bubble bath, a trip to the library, new outfit, a walk with a friend, or even some dark chocolate!
You deserve to be rewarded.  Enjoy it.  

Step Five:  Repeat!  Committing to creating a goal and making it stick may not be easy, but you will be thrilled with the long-term results. Take it one day at a time. In addition, feel free to "re-do" a goal.  No one says you can only have the goal once. It's about getting to a place where you are able to Love yourself and your body.


~Be Outstanding~

Denise Gaskell
Gaskell Healthy Solutions
gaskellwellness@comcast.net

Make Your Goals Stick This Year #makeitstick

Happy, Healthy New Year! 

 A little recap:  This past year I aged to a speed limit; I turned 45!  2013 was a year of personal reflection and taking inventory of my beliefs and desires. There seems to be one simple theme which consistently comes to the forefront of my thoughts, “Being Thankful!”   2014 marks the 25^th year I have been using Shaklee products. I am so very thankful someone shared Shaklee with me all those years ago!  Both the Shaklee products and the business opportunity have given me and my family countless blessings. 


What goals do you have for this New Year?  

If you’re like most, getting healthy, losing weight, traveling more, and earning additional money are at the top of the list. 
 

 For many, setting a goal may be the easy part; the difficulty comes in making it stick!  
And #makeitstick is Shaklee’s theme for 2014.  Our goal is to help people achieve both their health and wealth goals.  Made a goal to get healthier?  Share it on the Shaklee 180 Facebook page and enter to win Shaklee 180 products or iPhone 5S!  This Year, #makeitstick.  
 

Make Your Weight Loss Goals Stick

Delicious things are in your future! 
What if your life could get a little sweeter and a lot healthier?  How does, Mango Smoothie, White Chocolate Cinnamon, Chocolate Coconut, and Cherry Almond sound?  These delicious new flavors have been added to the already yummy Shaklee 180 product line!  You will find the smoothies and bars are packed with all the nutritional needs to keep you healthy, and the mouth watering flavors to keep you satisfied!    Whether you are looking to maintain, or lose inches, Shaklee 180 will help you #makeitstick 

Goals & the 2014 Winter Olympics!

Creating goals and making them stick are certainly activities that Olympians must work at every day in order to achieve their dreams.  The Olympic athlete pushes not only their minds but their bodies to the extreme in order to achieve the extraordinary.  However, many Olympians will choose NOT to use supplements as they are concerned with unhealthy, and even unsafe ingredients.  At Shaklee, we are thrilled to not only provide support, but also provide Shaklee products to many Olympians over the years.

Shaklee Pure Performance Team member, Matt Emmons, a three-time Olympic medalist for the USA in marksmanship has this to say,
"On the morning before I competed in the 2012 Olympic Games in the three-position rifle event, I knew I'd shoot well and would win a medal. As a result, I also knew I'd be tested by the anti-doping committee. I have so much confidence in the purity of Shaklee products that I absolutely stuck with my supplement program every day before and the day of my event."

 

Shaklee-powered athletes have won over 100 medals at both the summer and winter Games.  To learn more about The Shaklee Pure Performance Team and the athletes to watch in Sochi, visit:  http://athletes.shaklee.com/us/en/
I am passionate about helping people achieve their goals and dreams!  Whether you're looking to improve your health or your wealth, please feel free to contact me as I am truly happy to help. 

Wishing you countless Blessings in 2014~
Denise Gaskell
Gaskell Healthy Solutions
www.gaskell.myshaklee.com
gaskellwellness@comcast.net

Too Busy to Cook? Quick & Healthy Tips

Nutritious & Delicious Time Saving Meal Tips~

Whether you're on the crazy, busy school schedule, the crazy busy work schedule, or both...below are several easy tips to help make dinnertime quick, nutritious & delicious!

Before we dive into the tips and meal suggestions.
What are the essentials of every meal?

The basics essentials for each meal:
1.Carbohydrates (vegetables, fruits, grains)
2. Proteins (animal and plant)

3. Fats (animal and plant)
4. Dairy (for calcium)


As you can see from the, USDA they recommend we fill our plates with a great amount of vegetables and fruits along with grains, protein, and dairy. In addition, you'll notice the plate is colorful--that is intentional! Fill your plates with colorful foods.

                                                         
A few of our favorite nutritious & quick meal ideas:

Salads-Chock full of...everything!

A dinner salad certainly doesn't simply mean a chunk of iceberg lettuce, tomato and dressing.
To make a meal out of a salad, include cooked chicken, shrimp, tuna, avocado beans, tofu, cheese, and/or hard-boiled eggs for protein.
Add in loads of  fresh vegetables, and even fruits. Instead of loading up with dressing, place your favorite dressing in a small dish next to your salad and simply use as a light "dip."  Gathering, washing, and cutting (supervised of course) are fun for the kids too. For additional nutritional benefit, make your salad colorful and top with a small handful of seeds, nuts, or even unsweetened cereal like Enjoy Life's Perky's Crunch Flax. Yum!

Sandwich Night ~ get creative!

Every family might think about making sandwich night a weekly tradition~ if for no other reason, let's give the cook a break!
Got creative kids?  Let them gather up all of your family's favorite sandwich fixings & go to town.  It may not be your idea of a delicious meal, but you might be surprised what your family comes up with.   And think outside the breadbox:  Consider offering flour or corn tortillas, English muffins, bagels, pita breads, large whole-grain crackers, etc. Or no bread at all:  red, yellow, green peppers, large mushrooms, or thick sliced apples make great customized sandwich "ends"-fill with nut butters, hummus, cream cheese, natural lunch meats & sprouts. 
One of our family favorite quick bites are mini home-made pizzas on whole-grain bagels or English muffins. Simply place a spoonful of pizza sauce on the bread and top with your favorite pizza toppings.  Bake & Enjoy.

Plug It In ~ Smaller Appliances
If you're craving a hot meal, (I totally get it...its about this time of year I crave a bowl of my home-made chili! (Click here for my chili recipe)
Don't forget about those smaller appliances. An electric griddle, wok, toaster oven, or panini maker. We love our panini maker...sometimes it sits out on the counter for days as we fill our favorite breads or pita with everything from left-overs to veggies & cheeses.  One of the beloved kitchen appliances of all time is, The Crock Pot! There are literally thousands of simple and healthy recipes on-line or in cooks books for crock pot use. You will find recipes for your favorites foods, including homemade applesauce, lasagna, and of course soups & stews.  So easy!...just throw in the ingredients, turn it on, and walk away. Cooking Light offers 105 Favorite Slow-Cooker Recipes on their website: Click Here.


Go Raw  ~ Not everything needs to be cooked!

More than just a trend, studies now show many benefits of eating more raw fruits and veggies. Even if you don't want to commit to a raw foods diet long term, pick up a raw food cookbook and experiment with some of the recipes or visit  Meatless Mondays to learn the many reasons we might want to avoid eating meat at least once each week, and review/try their delicious recipe ideas.


Mix It Up ~ in a blender
In a super pinch for time? Why not create a super healthy smoothie! There are many smoothie recipes available that include fruits, veggies, nut butters, yogurts, and the list goes on. One of my very favorite super quick meals; "The healthiest meal on the Planet" according to Dr. Jamie McManus, the Shaklee 180 Smoothee!  Very easy to mix up, absolutely delicious, and packed with 1/3 of all your daily nutrition requirements...simply shake and enjoy. It really doesn't get any easier! I enjoy one of these smoothies every morning, but have been know to enjoy them for dinner on those nights when cooking just isn't in the cards.




Go Outside~to grill that is

Many people might only use their grill in the summer months, but good news, gas or charcoal grills work year round! And hey, maybe you can talk someone else into barbequing dinner!  Grilling your entire meal including, meats, veggies, tofu, fish, kabobs, and even some fruits, etc, outside on the grill will allow you to  create packets of meals ahead of time, or as mentioned, pass the cooking job on to the, "grill-master!"
Check out the Weber website for winter grilling tips.

Whatever way you choose to make your meals, be sure to include all the food groups.  As shown on the above chart, our plates should be full of a variety of mostly vegetables, some fruits, grains, and protein, with a bit of dairy (or calcium is what I like to say).  
Make it fun, enjoyable, nutritious, and delicious.

 Want some additional time saving tips or help getting organized? Here are tips from the USDA as well:

Prepare Healthy Meals

Kitchen Timesavers 

Try these kitchen timesavers to cut back on time and make less work for you. By taking the stress and hassle out of cooking, you’ll have more time to enjoy it and to spend with your loved ones. Click on the hyperlinks below to see quick videos.

1. Organize your kitchen. Keep frequently used items such as cooking oils/sprays, spatulas, cutting boards, and spices within easy reach. This will save you from having to search for them later.
2. Clear the clutter. Before you start cooking, clear off your counters. This allows more room for prep space.
3. Chop extra. When chopping up veggies for a meal, chop more than you need. Take the extra, place in a reusable container and freeze. Then next time you need it, you can skip a step.
4. Have everything in place. Grab all ingredients needed for your meal – vegetables chopped, spices measured, and meats thawed. It will be easier to spot missing items and avoid skipping steps.
5. Double your recipe. For your next casserole or stew, try doubling the recipe and freezing the extra. You’ll save time and make cooking next week’s dinner a snap!
6. Clean as you go. Fill up the sink with soapy water and wash the dishes as you cook. It’ll make clean up go much smoother!
7. Save some for later. Freeze leftover soups, sauces, or gravies in small reusable containers.
   

  To your health,

Denise Gaskell
Gaskell Healthy Solutions
gaskellwellness@comcast.net

Your Weight IS a Heart Health Issue

How excess weight affects the heart:

Fighting the belly bulge?  It's not just a weight concern...its a major heart health concern as well. Did you know that fat around the middle increases your risk of developing fatty deposits in your blood vessels?   And its been proven that fat around the waist secretes inflammatory proteins that contribute to the fat deposition in the blood vessels.

This means that even if you are not obese, you are still at an increased risk for heart disease if you have an increased waist size.

 What is being overweight?  

Overweight and obesity are both defined by Body Mass Index or BMI (which is a ratio of weight to height). A BMI between 25 & 30 places someone in an overweight category and 30 or higher is considered obese. The following link will help you calculate your BMI.

                                      

 

Body Mass Index:

Body Mass Index (BMI) provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

Calculate Your BMI
Adult BMI Calculator	Child and Teen BMI Calculator

       What is your BMI?


More reasons to control your weight
The classifications of overweight and obese are not simply labels; there is a dramatic increase in the likelihood of disease as people increase their BMI,  
such as:

• Coronary artery disease (CAD)
• Certain cancers
• High blood pressure
• High cholesterol and triglycerides
• Osteoarthritis
• Sleep apnea
• Stroke
• Type 2 diabetes

The cost of being overweight
Obesity itself is not what causes the harm; it is the diseases that are associated with obesity that cause the harm. The costs of these diseases and syndromes are enormous, and that doesn't even begin to calculate the personal, physical, and emotional problems associated with increased BMI.

• Obese people are expected to live 2-4 years less than someone with a healthy weight; the extremely obese (BMI over 40) have 8-10 years taken off their life expectancy. ⁱ
• More than one-third of adults in the U.S. are considered overweight and another one-third are obese.
• The medical costs associated with obesity are estimated at over $150 billion dollars.
• Obese people cost an average of $1,429 more in medical services per year than someone who is normal weight.
• What can I do to control my weight?
   
  
  
  
  There is much you can do to control your weight. First of all, there are no easy answers. Reducing and maintaining a healthy weight is one of the best tools we have to forestall or avoid many diseases.
  
  
  

  1. Lifestyle: Get support, exercise, drink plenty of water, track your progress, and eat a low-fat and low-calorie diet. 2. Boost Your Metabolism: Maintaining or increasing your lean body mass (muscles) is your best bet for keeping your metabolism going strong. There are a variety of supplements that can help with your metabolism as well. 3. Leucine: The amino acid leucine is great at helping maintain muscle mass, especially in people who are cutting calories and exercising.  Shaklee makes getting Leucine into your diet simple and delicious. Check out these simple smoothies that will help you build healthy muscle & lose those unwanted inches. Smoothees with Leucine 4. Protein: Not only does protein help you feel full longer, it also helps you keep your lean body mass. Starting the morning with a good protein or protein shake helps you feel full longer. Here's a delicious protein powder that packs 24 grams of delicious & nutritious protein.  Protein Never Tasted So Good!  5. Fiber: The benefits of fiber on weight loss are many. Studies have shown that fiber can help you feel full, support blood sugar, and it helps remove cholesterol from the body as part of a healthy diet.  Fiber doesn't have to be bland! Try these scrumptious, chewy, apple & cinnamon bars  Fiber-Meet Flavor! In closing, work daily to maintain a healthy weight with diet and exercise. Keeping your heart healthy will also keep you away from other health problems. To your health~ Denise Gaskell Gaskell Healthy Soltuions gaskellwellness@comcast.net

Overfed and undernourished

OUR S.A.D. DIET IS A BIG, FAT PROBLEM

The Standard American Diet (S.A.D.) is causing a plethora of health challenges. Believe it or not, the United States ranks 37th in longevity behind countries such as Cuba, Chile, Costa Rica, and Greece, even with all of the medical technology and pharmaceutical innovations available today. A major consequence of our S.A.D. is the obesity epidemic, which affects even our children! In fact, the American Academy of Pediatrics issued a statement recently that suggests, unless current trends reverse, one-third of all children born today can expect a shorter life than their parents due to type 2 diabetes.

Our super busy lifestyles drive us to make compromises of convenience with regard to what we eat, when we
eat, and how much we eat. And many products that are marketed as “healthy” foods are filled with sugar, fat, and artificial ingredients. Fast food sales have increased nearly 2,000% over the past 30 years. One-third of our total calories come from fast food, which is lacking in good nutrition. Not only does high-fat, high-carbohydrate fast food deliver a lot of calories, but the latest research shows that it also may result in acute inflammation. And consuming these high-fat, high-calorie fast food meals regularly may lead to chronic inflammation, which may put you at risk for many diseases linked to inflammation, including heart disease, diabetes, arthritis, certain cancers, and Alzheimer’s disease.

•  Our foods are fast and our metabolisms are slow

• Our drinks are soft and our arteries are hard

• Our nerves are fried, and so is the junk we put into our bodies 

Fast food sales have increased nearly 2,000% over the past 30 years. One-third of our total calories come from fast food, which is lacking in good nutrition. Not only does high-fat, high-carbohydrate fast food deliver a lot of calories, but the latest research shows that it also may result in acute inflammation. And consuming these high-fat, high-calorie fast food meals regularly may lead to chronic inflammation, which may put you at risk for many diseases linked to inflammation, including heart disease, diabetes, arthritis, certain cancers, and
Alzheimer’s disease.

EATING RIGHT ISN’T AS EASY AS IT SEEMS

98% of Americans do not eat the recommended seven to nine servings of fruits and vegetables each day. What might surprise you even more is that, even when you try to do the right thing, the nutritional value of our produce isn’t what it used to be. In fact, a 2004 study of 43 crops showed a decline in the nutrient content of up to38% over the past 50 years.

Next post I'll share: How & Why Supplementing, Proper Nutrition and a Healthy Lifestyle can prevent many major diseases 60–90% of the time.

~Every day you make choices that will either improve your health or harm it.  Which will you choose today?~

Who's Boss, You or Your Cravings?

 It’s March! And even though “Heart Health Month” is considered February, I am hopeful that we are all working toward a healthy heart every day-of-every month.

Today’s entry shares the final Heart Health tips in this 4 part series.  I have received a lot of feedback about the information shared.  I hope you too have found the information useful. 

To review, we have discussed many factors in improving your Heart Health including Getting Active, Controlling Cholesterol, Eating Better/Healthier, Managing Blood Pressure and Losing Weight.   How are you doing implementing the above health habits?  Have you tried any new recipes?  Added in a new fitness routine?  We all know that getting healthy is a work in progress and doesn’t happen over night, however making daily choices to do at least one thing different could mean the difference in health and disease.  This week’s email we will discuss:

Reducing Blood Sugar, Smoking, and Proactive Solutions.

Before we begin, let’s take a look at 5 more Heart Facts:

ü      In under a minute, your heart can pump blood to every cell in your body

ü      Physical inactivity doubles the risk of heart disease

ü      Smoking is a major cause of heart attack.  About 20% of all deaths in U.S directly related to smoking

ü      Some types of heart disease, closely linked to diet and lifestyle choices, are preventable

ü      People with diabetes at age 50 or older were shown to have double the risk of developing cardiovascular disease than nondiabetics

Reduce Blood Sugar:

One word: Diabetes.  Type 2 Diabetes is reaching epidemic proportions in the US and most medical professionals believe the onset is from our highly processed, overly sweetened diets.  Diabetes or The Silent Killer as it is known is a major risk factor for stroke and coronary heart disease, which includes heart attack.  In fact, two out of three people with Diabetes die from heart disease or stroke.  The good news is that by controlling glucose (blood sugars) you can slow the progression of long-term complications. Often, many small changes add up to surprising improvements.  How to lesson your sugar intake:  Believe it or not, we are not born craving sweets, we learn to crave them.  And the more sugar we have, the more sugar we want.  Kicking the sugar habit may be difficult at first, but the longer you stick to a low sugar diet, the easier it is to keep sugar out.  Here are some tips to keeping sugary sweets to a very minimum, skip all white breads & crackers, significantly lower the amount of sugar you may put in your coffee, tea, drink half your body weight in ounces of water, munch on fresh vegetables, fruits, a handful of nuts. Use herbs like cinnamon, nutmeg and mint. Try a natural sweetener like Stevia.   I would also like to share that I do not believe that artificial sweetener alternatives like, NutriSweet are a better choice.  Feel free to view www.sweetpoison.com for additional info.

Stop Smoking:

Smoking is the most important preventable cause of premature death in the United States. Smokers have a higher risk of developing many chronic disorders, including atherosclerosis — the buildup of fatty substances in the arteries — which can lead to coronary heart disease, heart attack (myocardial infarction) and stroke.  Studies have also found tht people who smoke are more likely to get Type 2 Diabetes.  Not only are smokers putting themselves at risk, but their 2^nd hand and now even 3^rd hand smoke is killing innocent friends, family members, loved ones and others. Again, we are not born craving a cigarette; however smoking is mental and physical addition and is responsible for nearly 1 in 5 deaths, and about 8.6 million people suffer from smoking-related lung and heart diseases.  For anyone who has tried to quit, they know better than anyone that quitting is not easy.  Mark Twain said, "Quitting smoking is easy. I've done it a thousand times."  Most smokers know the damage of smoking and that stopping smoking represents the single most important step that smkers can take to enhance the length and quality of their lives.  Should you or someone you know want to stop smoking, visit The American Cancer Society at

How to Quit Smoking

Proactive Solutions: 

By now I am sure you realize that it really takes a variety of “tools” to keep us healthy.  Eating right, getting daily exercise, taking prevention products like vitamins, and getting a good dose of a daily laugh.  The link next to the Food Guide Pyramid will take you to the new USDA guidelines.  You may be surprised to learn how many fruits/vegetables, whole grains, calcium intake and proteins we need daily….yes daily!  

     

 Food Guide Pyramid

      

The link below for the Shaklee RX for a Healthier Life will take you to my website where you will find proof that by taking Shaklee products, you will have improved health-100% GUARANTEED!  And don't miss our SPECIAL OFFER! As a Member, you can save 15% off the retail price, plus an additional 10% when you have Rx for a Healthier Life automatically shipped to your door, every month. When you do this you'll receive a coupon valid for any Shaklee product (up to $100 SRP) for just $10, every month you are on AutoShip. Kosher version also available.

RX for a Healthier Life-100% Guaranteed

 

I hope you have found all the Heart Health tips helpful and easy to implement.

(Please note these recommendations are not meant to prescribe or cure. Please see your physician if you think you may have Heart Health issues)

YES, There are GOOD fats!

Keep your heart Happy today and everyday!

This Heart Health entry is #2 of 4 that will be shared this month.  As you may recall from last week, with Heart Disease being the #1 Killer in both men & women, we will be looking at all the ways to improve your Heart Health.  Studies have shown that we can not just focus on one Heart Health area and skip the rest.  Our Heart is beating with us our entire life!  We need to take good care of it in order for it to take good care of us.

Last week we talked about Getting Active & Losing Weight.  How did you do?  Were you able to add in some additional work-out time? or create a goal to lose Just 10 Pounds?  I would love to hear what is working for you.

This week we will focus on Eating Better Foods and discussing what to Avoid.

But first let’s take a look at 5 more Heart facts:

ü      On average, your heart will beat 35 Million times each year and 2.5 Billion times during its lifetime

ü      The heart pumps about 6 quarts blood thru the body 3 times every minute to reach close to 75 million cells

ü      An astonishing 80% of women ages 40-60 have 1 or more risk factors for developing heart disease

ü      More women die of heart disease than the next 4 causes of death combined-including all Cancers

ü      In 2010, heart disease is estimated to have cost the US more than $316.4 Billion.

As you can see, the Heart is the hardest working muscle in our body. And with the high death rate and skyrocketing cost of heart disease, it just makes good sense to be preventive and proactive with your Heart Health.  So let’s take a look at some diet do’s and don’ts that are sure to help improve not only your heart but your overall health.

One of the best weapons for fighting off heart disease is eating a healthful diet, particularly one rich in whole grains, legumes, fish, nonfat or low-fat dairy products, and plenty of fresh fruits and vegetables. Here are some tips:

Avoid: Trans & Saturated Fats


Or at least limit most Saturated Fat.   What is Saturated Fat? This is the fat that raises LDL – the “bad” cholesterol; it’s found in red meats and in high fat dairy foods like ice cream, whole milk, butter, eggs and some fish oil supplements.– How much is limiting?  Just two tablespoons of butter would be the daily maximum limit.

I also suggest completely avoiding Trans Fats or Partially Hydrogenated Oils.  These are the harmful fats that increase heart disease risk by both raising LDL and lowering HDL – the “good” cholesterol. They are found in many baked goods like crackers, cakes, cookies, margarine, prepared and packaged foods, and most snacks.  Be sure to read the labels on your packages as even products labeled “Trans Fat Free” on the front of a product may still include partially hydrogenated oils in its ingredients.  

Avoiding both sweetened and unsweetened soda’s will offer you many health benefits like decreasing your risk for diabetes, obesity, stroke, osteoporosis, tooth decay, dehydration, weight gain, and more. Kick the soda habit!   

Eating Better-Be sure to Include: 


Fiber  The recommended intake of fiber is 25g per day.  However most of us get about half that in our daily diet.  But adding in more fiber is absolutely essential for a healthy heart and a healthy you!   Eat a variety of both Soluble Fiber and Insoluble Fiber.  Don’t worry about choosing a specific type of Fiber.  Many foods are rich in both fibers.  Just eating enough Fiber is more important!  Here are some fiber suggestions:  Eat more oats and oat bran, dried beans and peas, legumes nuts, barley, flax seed, plenty of-and-a large variety of-fruits and vegetables, whole-wheat products, etc.

Healthy Fats: Yes there are healthy fats!  And the fact is everyone needs a little fat in their diet.  Problem is most of us are getting too much of the bad or Saturated fats.  So here’s a list of some of the good fats.  Be sure to include a portion of these in your daily diet:  Olive Oil, Avocado, Nuts: once given a bad rap, nuts are considered a health food because of their healthy fat content as well as their nutrient & fiber content.  Almonds & Walnuts are a great source.

 Fatty fish such as salmon, tuna, sardines and mackerel contain omega 3 fatty acids, which decrease LDL and triglycerides. They may also reduce inflammation in blood vessels, decreasing the chance of a heart attack or stroke. Omega-3’s have also show beneficial for people with eczema & psoriasis. The American Heart Association currently recommends eating fish twice a week.  Be sure to bake or grill your fish as frying can damage the health benefits.

Fruits, Veggies, Water:  It is truly essential that we add in more fruits, vegetables and pure water to our daily diet.  As Americans, our Hearts and our Health are deteriorating and it is not because of lack of nutritious foods and clean water.  It is sadly because our poor eating habits.  So the good news is that you can eat a healthy, delicious, filling diet by adding in the suggestions above.  And by removing the Saturated and Trans Fats, you and your heart will be healthy and happy for years to come!  As a reminder:  5-7 fruits & veggies every day & 8 cups of water is average.

Omega-3 Supplements: For many people, eating 2 servings of the healthy fish; tuna, salmon, sardines or mackerel is not happening weekly, or monthly or even yearly.  In addition, there is concern that eating that much fish that often may add unwanted mercury, pcb’s and other toxins to our diets. And unfortunately many fish oil or Omega-3 supplements may also be contaminated.  You may be familiar with last years Good Morning America show shared that “most fish-oil supplements contain toxins and should be avoided.” Sadly the study showed many popular brands like, GNC, CVS, NOW Foods, Nature Made, and many others. Watch clip here: http://www.youtube.com/watch?v=7xyMx8qNmeA

The One you can Trust:

  

  Shaklee OmegaGuard is Ultra-Pure fish oil YOU can trust!

 

Want the benefits of fish-oil without the dangerous toxins? Shaklee OmegaGuard is your best option.  Shaklee uses sustainable fisheries as their sources and then uses a triple molecular distillation process to remove any and all impurities.  This is a unique process that gives all the benefits of the fish oils without any contaminants.  OmegaGuard also contains all 7 Omega-3’s-no other product that I have been able to find contains all 7.  Shaklee offers the OmegaGuard in 60 and 180 tabs and is available for a 10% discount when placed on autoship.

Click to view OmegaGuard label, health benefits & more

I hope you have found these tips helpful and easy to implement.  Stay tuned for next weeks Heart Health update with 2 more easy but essential health changes you can make for a Healthier, Happier You~

(Please note these recommendations are not meant to prescribe or cure. Please see your physician if you think you may have Heart Health issues)

A Hearty Laugh is Good for the Heart

Happy Heart Health Month!

With Heart Health tips flooding nightly news, magazine stands, cereal boxes, and more, the “how to’s” of taking care of your Heart; the hardest working muscle in our body, can be a bit overwhelming-but every bit worth reviewing and understanding.  For this month’s blog entries, I would will share Facts and Proven Heart Health solutions to help you make easy and healthy choices to keep your Heart:  Healthy, Happy & Hardy! 

Most people are aware of many of the health tips for a healthy Heart, however many of us have known for years about ways to improve our health and our Heart yet Heart Disease has become the #1 Killer in both men & women and sadly the disease is NOT slowing down and now affecting our children. 

To get a better understanding of the Heart, let’s take a look at 5 Facts:

ü      The heart does the most physical work of any muscle during a lifetime. Grab a tennis ball and squeeze it tightly: that’s how hard the beating heart works to pump blood.

ü      Even at rest, the muscles of the heart work hard-twice as hard as the leg muscles of a person sprinting.

ü      More than 82 Million American adults are estimated to have cardiovascular disease. That’s’ 1 in 3 people.

ü      Heart disease is a lifelong condition-once you get it, you'll always have it. That's why it is so vital to take action to prevent and control this disease.

ü      Obesity is the #1 indicator of potential Heart diseases. Side effects of obesity include increased blood cholesterol and triglyceride levels and lower levels of HDL (good) cholesterol. Blood pressure rises in obese people who also are at greater risk of developing diabetes, which can also add to the risks of heart problems.

Through my Heart Health blogs this month, I am going to offer 8 Heart Health necessities I hope you will implement.  The good news is that you can make the changes gradually, one at a time.  But please know that taking steps towards each one of the tips is equally essential to a Healthy Heart and a Healthy You. In addition to the tips and info, I will be sharing which Shaklee products have been proven to offer the health tip suggested. 

 The first 2 changes are Getting Active & Losing Weight:

While most people believe, including me, that you are what you eat, it takes more than great food to keep your Heart healthy and happy.  Playing outside, laughing, volunteering and finding other ways to stay active and maintain balance in your life are keys to staying Heart healthy.

­Getting Active:
Exercise doesn’t have to be a costly gym membership, or require a new wardrobe, simply getting 10,000 steps in every day will help your heart (purchase an inexpensive pedometer to track your daily steps).  Park further away from your destinations; Take the stairs instead of the elevator/escalator, Walk to nearby stores when shopping, Dance with your vacuum and twirl with your duster! Turn up the music while cleaning and enjoy it. Also, did you know?  A hearty laugh is also good for the heart.  This laugh attack can actually cause the lining of blood vessels to relax, enabling more blood to flow through for at least 45 minutes afterward.

Lose Weight:

I know, easier said than done, but truth is, Obesity is now recognized as a major independent risk factor for Heart Disease.  If you have too much fat-especially if a lot is at your waist-you’re at a higher risk for health problems such as High blood pressure, High blood cholesterol, some Cancers and Diabetes.

Start by focusing on losing just 10 lbs.  Starting with just 10 lbs is much less overwhelming than a total amount of weight loss however, once you lose the 10 lbs, its very motivating and rewarding to work toward another 10 lbs.

Weight Loss Tips:  Yes, it is a great idea to remove those unhealthy snacks, sugary foods, fattening deserts, and salty temptations, whatever your downfall.  But the very most important tip to remember is to ADD in something good.  Many of us are not eating the daily recommended amount of fruits & veggies.  Did you know the top 3 vegetables consumed in the US are Ketchum, Iceburg Lettuce and French Fries?  I am not joking.  Let’s work on increasing the amount of fruits & veggies and the variety we eat daily. How about, try a new fruit or vegetable every week?

Because of the Obesity, Heart Disease and Diabetes Epidemic currently happening, there have been new dietary guidelines set.   

See http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf for great info.

Another essential is to add in to your daily diet is Leucine.  Never heard of it?  Unless you are a body-builder, most people are not familiar with this essential amino acid.  What makes it so unique?  It builds muscle and muscle equals weight loss and with your Heart being the most important muscle in our body, we want to feed it well.  And don’t worry, by adding in Leucine, you will not be the next muscle master!

Looking for a great way to lose that unwanted fat and build healthy muscle?  Maybe you're ready to get off that yo-yo dieting cycle? Great News! Shaklee has studied and used Leucine for decades.  Our Cinch Inch Loss products offer a balance of nutrients, Leucine, fiber, and protein to keep the muscle you need and burn the fat you don’t want.  Plus Cinch is super yummy, very convenient, cost-effective, and it works.  

Learn more at:

Shaklee Cinch Products & Info

I hope you have found these tips helpful and easy to implement.  Stay tuned for next weeks Heart Health update with 2 more easy but essential health changes you can make for a Healthier, Happier You~