From Asthma to the #1 Household Poisoning, Are Your Cleaners Making You SICK?

The Real Dirt on Clean~

When it comes to being your healthiest, what you use on and around your body is just as important as what you put in your body.

So you know that good, healthy feeling you get when you clean your home? Sorry to spoil it, but you may have made it dirtier :(

Think of it this way, you wouldn't let your kids play with toxic chemicals, so why would you let them play on the floor that’s just been cleaned with them?  

Let’s talk about the dangers:

How Dangerous? Just take a look:

*Over 90% of poison exposures happen at home

*Common chlorine bleach is the #1 household chemical involved in poisoning

*Studies now show using bleach may be making you sicker

*Of chemicals commonly found in homes, over 150 have been linked to allergies, birth defects, cancer, and psychological abnormalities

*Children are highly vulnerable to chemical toxicants. Pound for pound of body weight, children drink more water, eat more food, and breathe more air than adults. The implication of this is that children will have substantially heavier exposures than adults to any toxiciants that are present.

*Common cleaners give off fumes that can potentially increase the risk of kids developing asthma, the most common chronic childhood disease.

*If your home is anything like the average U.S.home, you generate more than 20 pounds of household hazardous waste each year. (The EPA designates toilet cleaners, tub and tile cleaners,oven cleaners, and bleach as hazardous waste)

Your home should be the safest, healthiest, cleanest place in the world!

Turns out, there are some pretty easy things we can do to make our family safer and our home healthier. As it turns out, what’s good for our home is also good for the earth and everyone else on it.

So let’s help to make everyone healthier and safer!

Here are some ways to get started:  

1. Get the dirt. Educate yourself about what you bring into your home at

www.householdproducts.nlm.nih.gov/products.htm

2. Have a clean-for-all. Put on the gloves and get rid of the nasty stuff in your home. Responsibly, of course. Local waste collection services have guidelines for proper household hazardous waste disposal, as well as collection sites for paint, batteries, cleaners, etc. Whatever you do, please don’t toss this stuff in the garbage, or dump down the drain or outside. Dispose properly.

3. Welcome healthy. Commit to carefully considering everything that crosses your doorstep.

Here are some safe, healthy things to have in your home:

• Cleaners that are truly safe and green. I have trusted and used Shaklee cleaners for over 25 years.

• Fresh air. Open your windows to reduce indoor air pollution.

• Essential oils. Use these instead of candles or air fresheners.

• Plants. Besides being nice to look at, they can absorb harmful gases and help clean the air.

• Organic cotton bedding. Avoid standard bedding treated with chemicals.

• Floors made of recycled and renewable resources.

• Healthier paint. That new paint smell can be as nasty as it smells. Choose low VOC paint.

4. Clean up our collective home. Make Earth healthier for all of us who call it home by using:

• Energy Star-rated appliances. Save money and energy.

• A low-flush toilet. Replace the largest user of water in your house!

• Low-flow shower-heads. Same pressure. Less water.

• Your flicker finger. Turn off lights and appliances when you’re not using them.

• Gray water system. Install one to recycle used household water for your lawn.

• Tankless water heater. Save money, energy, and space in the broom closet.
*Rain Barrel. Collect rain water to use for indoor/outdoor plants, filling bird baths, etc.

I hope you have found this information useful.  But mostly I hope that the information has intrigued you to review the products/chemicals/toxins you may have in your home and have been encouraged to REMOVE them!  If you have already made green changes to your home and cleaning regimen, Kudos to you!  Now, let’s go tell a friend-it just may improve their health or save a child or a pet from an unnecessary poisoning.

Be well,

Denise Gaskell                                       Gaskell Healthy Solutions  www.gaskell.myshaklee.com

Heart Healthy Overnight Oats

Need a little kick-start to begin your day? These overnight oats are filled to the brim with heart-healthy ingredients & added energy boost to keep you energized and satisfied all morning long!

Denise's Heart-Healthy Overnight Oats

 I typically don’t get overly excited about oatmeal, but I am truly loving the overnight oats with all the endless possibilities! And what’s not to love; they’re simple, yummy, and healthy! And this recipe offers heart healthy oats, soy, and berries. In addition, a natural energy boost your heart and whole body will enjoy!



Ingredients:  

For 2 pint sized jars, split the following:

2-Cups fresh or frozen berries

2-Cups Milk or Milk Alternative

1-Large banana-mashed

½-Cup Oats (I like quick steel cut oats)

½-Cup Vanilla Protein Powder 
(I only use Shaklee's Protein Powder)

2-Packets Matcha Tea Sticks 
(I used Shaklee-Pomegranate tea)

Recipe:

Into each of the 2 pint-size glass jars, place ingredients in this order:

Berries

Mashed Bananas
Dry Oats
Protein Powder 
Dry tea
Milk/Milk Alternative

There is no need to stir or shake the contents. 

Use jar lid or tin foil and close/cover each jar and place in refrigerator overnight. 

To enjoy, simply place desired amount of oats mixture in a bowl and warm in microwave. If desired, top off your oats with a serving of healthy fats like a handful of nuts or coconut. 

{Additional milk/milk alternative may be added per your taste.}

Enjoy!

To your health,    Denise Gaskell~Gaskell Healthy Solutions ~815-385-2834~

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

Post Workout Nutrition-Its ALL about Recovery

What the body needs AFTER a workout

It's ALL about recovery!  After exercise our body needs carbohydrates and fluids to replace the water and glycogen lost during your activity.  In addition, the body needs Protein to help repair any damaged or lost tissue.  Protein after your workout is also essential to help build new muscle in response to your activity. 

After Your Workout:

1. Immediately (or very soon after) Drink a protein shake or eat foods high in protein along with re-hydration
2. Then 2 hours after your workout, consume additional proteins and carbohydrates

Believe it or not, RECOVERY is almost as important as the workout itself!

Why Protein Post Workout?
Proteins are a major component of muscle tissue. And with billions (yes billions!) of muscles in the body, including your heart, you may begin to see why keeping muscles built, repaired and healthy is essential for athletic and overall health.  Proteins are a combination of approximately 20 different amino acids and create a multitude of biochemical reactions. Here are just a few proteins that are hugely important for any athlete:

• Insulin-helps regulate blood-glucose levels & drives glucose into cells for energy
• Pepcin-helps digest protein foods into amino-acids to be absorbed into blood stream
• Collagen-component of skin & connected tissues (tendons & cartilage)-key to agility and mobility
• Hemoglobin-transports oxygen to muscles & other tissues throughout the body
• Actin/Myosin-responsible for muscle contractions

So to summarize, Protein is essential to Build Muscle, Repair Muscle and create Healthy Muscle! And as essential as protein is to the body, our bodies do NOT make protein, it needs to come from our diet.

What Type of Protein:
Protein is found in a variety of foods. And it DOES matter to the body that you choose protein sources that are healthy, complete and offer all 9 amino acids:

• Essential amino acids cannot be made by the body. As a result, they must come from food.
• The nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Remember that while, Dairy, Meat, and Eggs offer high protein, many also offer high saturated fat-so consume those less often.  Salmon is a great protein source and it is also rich in iron, b vitamins and omega's which have been proven to help with the heart-an essential muscle. Grains, legumes, nuts, nut butters, beans, and soy offer a great amount of healthy protein without the added cholesterol-so consume these more often. 

While I enjoy cooked meal, I don't always have time or have something prepared after my workouts or running events.  This is why I love the, "quickness" of an after work-out smoothie. I almost crave a healthy protein shake as it is quick, convenient and offers the added benefit of hydration and little or no cholesterol.

I have found that using the Shaklee, Physique product has helped me to fight those sometimes voracious cravings after an intense work-out and especially after my 1/2 marathons.  In addition, using the Physique also reduces any muscle soreness to a complete zero!  I love how simple it is to mix up, I truly enjoy that Shaklee has done the clinical studies to make sure it works, it is safe, and I do love the creamy banana flavor too. (see below for clinical study on Physique)



Additional Tips:

You are what you eat!
Here's a great quote from Jordan Malone, Olympic short track speed skater, winning Bronze in 2010, and Silver in 2014 Jordan:  "Remember that your body is like a machine—if it doesn’t get the fuel and care it needs then it won’t work. Active people need protein, carbohydrates, sugar, electrolytes, and more to keep our bodies tuned.  If you don’t maintain your body properly then things start to break down." 
You've heard it before, you truly are what you eat! Remember that on "off" days, it is still essential to consume well balanced diets and treat these days as refueling days to stay hydrated, choose healthy foods, and supplement wisely.

  
Alcohol:
While those beer runs sound like loads of fun...it is not a good idea to drink alcohol after workout especially immediately after workout as alcohol interferes with rehydration and the loading of carbohydrates into muscle.  This can slow recovery and even lead to injury :( If you do choose an alcohol beverage, be sure to rehydrate with additional water and recovery drink.

Chocolate Milk:
I know, its convenient, and for many, it tastes good. However, even with all the latest hype, Chocolate milk isn't the best choice for recovery.  Its full of sugar, artificial ingredients, and yes, dairy. While many people avoid dairy for allergy reasons, there are many who believe that dairy really doesn't do the body good.  In addition to the added sugars and artificial ingredients, many studies have shown that dairy may actually be unhealthy for a variety of reasons.  Learn why to avoid dairy here.


Protein Drinks
If choosing a protein powder (which I recommend) be sure to choose a plant based, non-gmo, product that offers all 9 amino acids. In addition, be on the lookout for artificial sweeteners, artificial colorings/flavorings, or other questionable ingredients as these additives offer NO health benefit and certainly NO athletic benefits! Again, I use the Shaklee protein products as I trust their quality and love the results!

And Just for fun...how many muscles are in the human body? Would you believe over 50 billion!~
                  With all these muscles to keep healthy-remember to feed them well!

• 200 muscles that might get discussed in a gym
• 100 more muscles that are pretty obscure, but most massage therapist still knows about them
• 400 more muscles that are really danged obscure, but various specialists know about them
• several million hair-raising muscles
• several billion smooth muscles cells blended together
• exactly 1 heart muscle 

Pictured on the left is a Clinical Study on the Shaklee Physique product confirming it offers greater muscle recover than carbohydrates and proteins alone.


To your health,

Denise Gaskell
Gaskell Healthy Solutions

(Healthy) Pumpkin Fudge Recipe

                   (Healthy) Pumpkin Fudge

Yes, I have fallen for the pumpkin-flavor craze, or maybe its the cinnamon!
Either way, if you enjoy the fall flavors and a quick, healthy snack, you'll love these easy to make fall-flavored treats.

This recipe is a spin off the Peanut Butter Fudge recipe here on my blog with just a few tweaks to add in the fall flavors~

INGREDIENTS: 

1 Cup Vanilla Protein Powder-I use Shaklee Brand
1 Cup Crunchy Cereal (I like Enjoy Life brand-typically found in gluten-free isle)
1 Cup Chocolate Chips (can use carob chips, raisins, cranberries, nuts, granola, etc.)
3/4 Cup Organic Almond Butter (or other nut or non-nut butter)
3/4 Cup mix of Natural Maple Syrup and Honey
1/4 Cup Organic Pumpkin-I used the Farmers Market brand
1 teaspoon Pumpkin Pie Spice 

DIRECTIONS:

Place all ingredients into mixing bowl. Use large spoon to stir until completely blended.

Roll or scoop into small individual balls. I use a small scooper, shown below to keep it simple.

May be enjoyed right away. Keep extras in refrigerator or freeze. 

Makes several dozen.

This healthy “fudge” offers a great amount of protein, fiber, and healthy carbohydrates. They are perfect for  after school snacking, for a quick and tasty energy boost, after workout nourishment, or anytime!

 ~Enjoy~

To your health,

 Denise Gaskell

Gaskell Healthy Solutions

Drink Up! Stay Hydrated & Boost Your Performance

What to Consume During Your Workout

Whether you're an avid walker, runner, or weekend warrior the first thing an athlete needs to maintain his/her energy during a workout is...you guessed it, Hydration!

It sure seems to make sense when you learn that our bodies are made up of about 60% water.  It is important to stay hydrated for a variety of health reasons. Unfortunately many people are dehydrated before they even work out!  Did you know that being hydrated can cause:

• Dry skin
• Headaches
• Constipation
• Dizziness or Lightheaded
• Irritability 
• Energy Loss
• And more...

Being and staying hydrated during athletic activity is especially important as fluid helps transport blood and oxygen to the heart, fluid also helps cool the body down, and helps replace water lost from sweat.  In addition to losing water, we also lose electrolytes during hard work and exercise.
If water and electrolytes are not replaced, the body will compensate by borrowing from the bloodstream, which means the heart has to work harder, which may also lead to less energy, and long-term possibly progressive health issues.  This is why water alone may not be the best choice for re-hydration.
Both water and electrolytes need to be replaced during your workout to maintain energy, prevent health issues, and give the proper fluid balance.

So hydrate strategically! The body can not absorb water as fast as it is capable of losing it.  But drinking the right kind of fluid to maximize absorption will help. Choosing a drink that consists of a water/carbohydrate/electrolyte blend will provide the proper balance and absorption the muscles need to fuel the body, power your workout longer and, will be used more efficiently by the body than water alone.

Don't wait until you are thirsty to drink!  Drink plenty of water and fluids throughout the day to stay hydrated.

To power through your workouts:

Drink small amounts of fluids all day

Hydrate with 2 or 3 cups of fluids 2-4 hours before your activity

Consume fluids/re-hydration drink approximately 5 minutes before your workout

During your workout it is important to drink approximately 1/2 cup or so of fluids/re-hydration drink every 15-30 minutes

When choosing your re-hydration drink, remember to look for a water/carbohydrate/electrolyte blend.  In addition, there is NO need for artificial flavors, artificial sweeteners, artificial colorings, or preservatives as they offer NO additional health benefit, and certainly NO athletic benefits!

I use Shaklee's Performance product for my hydration. It is available in both lemon-lime and orange.  I do love the taste but mostly thrilled that it is natural and guaranteed to work!

As a heads-up, there are many, but one example of an ingredient to avoid is BVO or Brominated Vegetable Oil-used as an emulsifier. This ingredient can be found in some pre-made sports drinks. Health concerns about BVO stem from the fact that it contains bromine, the element found in brominated flame retardants. YUCK! Read your labels!

 Extra Boost:
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.  However, a product by Shaklee called, Vivix has been shown to do both. I've felt increased energy since adding Vivix to my daily regimen.

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 about Vivix: Click Here

If you'd like to learn more about re-hydration, carbohydrates, electrolytes, etc., use the following link to visit the American College of Sports Medicine page.  It offers great info:
http://www.acsm.org/docs/brochures/selecting-and-effectively-using-sports-drinks-carbohydrate-gels-and-energy-bars.pdf

Blessings until next when I'll share what to eat AFTER your work-out -Bring on the sunshine :)  Be well~

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