Tips for Exercising Safely in Hot Weather

• Recognize the dangers of playing in the heat.
• Respond quickly if heat-related injuries occur.
• Schedule regular fluid breaks during practice and games.
• Drinking water is the best choice; others include fruit juices and sports drinks.
• Kids need to drink 8 ounces of fluid every 20 minutes, plus more after playing.
• Make player substitutions more frequently in the heat.
• Wear light-colored, “breathable” clothing, and wide-brimmed hats
• Use misting water sprays on the body to keep cool.

It is just TOO Expensive to eat Healthy!

Dear Dr. Heather,
It is so expensive to eat “healthy”, it is much easier to eat unhealthy. I just think that you are wrong! No way is it about the same cost to eat unhealthy as it is to eat healthy??
Sincerely,

Junk food eater

Dear Junk food eater,

I refer to all junk food… “non-food items. The definition of food is
“any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth, etc.”

Food items= basically everything that God grew and intended for human consumption, vegetables, grains, rice, corn, beans, fruits, beans, water, fish and animal protein
Non-food items= soda, candy, gum, frozen dinners, all prepackaged foods, canned pastas. I have never seen rivers filled with soda or trees made of candy and donuts ( except in Willie Wonka land), bleached flour/wheat products, hydrogenated oils, food colorings, monosodium glutamate, artificial ingredients….if you cannot read it or pronounce it, it is probably not a food. If it comes in a box wrapper, probably not a real food item.

Here is your homework to determine if it is more expensive to eat healthy:

1. Keep all of your receipts over the next month that you spend on food, grocery store, farmers market, drive thru and dining out.
2. Circle in RED pen all of the non-food items, if in doubt, count it.
3. Total up and calculate the percentage or what you spent on all non-food items.
4. Highlight all of the real food items that you purchased. ( fruits, veggies, meats, grains…)
5. Total and calculate this percentage.
6. Don’t forget to calculate any medical bills that were associated with illness of this month, missed work days, medical copays, prescriptions…… These expenses are related to being unhealthy. Eating unhealthy=being unhealthy.
7. Most importantly…….. I want to hear how what you found out for your household so leave send you comments!

I look forwards to hearing what you discovered,

In good health,

Dr. Heather

Pinch It!

Pinch it!

With the New Year off to a brand new beginning, it is a great time to start over… set new lifestyle goals, break bad habits and reslove to become healthier!

The most common New Year’s resolution is to  lose weight and begin an exercise program. If either of these are your resolution, then here’s a little bit more information for you to see if and why you should get that  new start to becoming healthier, losing the unwanted weight, changing your current health status.

Surprise, if you pinched an inch or more then it is likely that you are overweight. Can you believe that you are supposed to have less than an inch to pinch there! If you are like most people, the older or the more stressed we get, the more we have to pinch.

Weight is a serious issue. Excess weight is a problem facing an estimated 97 million adults in the United States. Currently, about one-fifth of all U.S. adults are believed to be considerably overweight. There are more “obese” people in the U.S. today than ever according to several medical journals and the American Dietetic Association.

We should be clear about what is meant by ‘obese’ and ‘overweight’. You are said to be obese if your body weight exceeds 20% more than the average desirable weight for a person of your height and is defined in terms of an excess of body fat. Overweight describes people whose weight is 10% greater than the average desirable weight.

As we all know, being overweight or obese can affect our mood, emotional well-being, and personal and family relationships. But what you don’t know is that our brain and neurotransmitter/hormone supply affect food intake, appetite regulation, and energy balance. Neurotransmitters and hormones can be measured, and with this information, your doctor can recommend the best program for you.
If you can  “pinching an inch”, start a physical fitness program, start eating a better diet, do a detox or cleansing program.

There is no Fountain of Youth and there are no ruby red slippers to click to give you rock hard abs and look perfect in the little black dress. It takes commitment to change, motivation and a plan!

Life is the most precious gift we own. Don’t wait for cancer or a heart attack  to drastically spark an epiphany  to change your  current health status.  Do everything you can do now to be here, on   this planted as long as you can with the quality of life you desire!

In good health and Happy New Year,

Dr. Heather

Zesty Lemon Detox Tea

Vegetable Super Juice

This juice is a popular one for breakfast as it gives your energy levels a boost, wakens your digestive system whilst giving your body a nutrition, yet gentle start to the day. 8 oz. mixed with 8 oz. of distilled water is usually enough to keep you going until lunchtime. If you are keen to get ‘6-a-Day’ this is a pretty good start!

Ingredients:

• 1 whole cucumber
• 4 sticks of celery
• 2-4 handfuls of spinach
• 8 lettuce leaves
• Any other greens!
• Optional boosters: parsley and fresh alfalfa sprouts

Directions:
Juice all ingredients and mix 50/50 with distilled water. Add optional lemon juice to taste.

Warm Broccoli Soup

This is definitely a winter favorite and destroys the myth that all raw food has to be cold and unwelcoming! By steaming the broccoli for just 5-6 minutes, the meal remains raw, but gains enough warmth to give that filling, comforting feeling of soup. The texture given by the broccoli and the kick of the ginger make this an excellent choice for those new to alkalizing.

Ingredients:

• 1/2 Avocado
• 6 -8 Decent size Broccoli Heads
• 1/3 Red Onion
• 1 Celery Stick
• Big Handful of Spinach
• An Inch of Root Ginger, grated or finely chopped

Bragg Liquid Amino (Optional)
Cumin (Optional)

Directions:

• Lightly steam the broccoli (5-6 minutes) and put with all ingredients in a blender.
• Add garlic, pepper, RealSalt to taste.
• The heat from the broccoli makes this a lovely, gently warmed soup great for winter.

Immunity Broth- Restore health & Prevent disease

Support your health:

1. A person’s diet contributes significantly to preventing disease and restoring health.
2. The 3 most important immune boosting food groups include: Protein, fruits & Vegetables and whole grains.
3. Avoid highly processed starches and sugary (bad carbs) can help improve our health.

Tips for better health:

1. Do not skip breakfast!! Start your day our right !
2. Work in at least  2 servings  vegetables with each meal, 2-3  fruits a day and 6 veggies.
3. Limits sweets and processed foods. Choose fresh fruits, veggies and nuts for healthy snacks.
4. Buy local,seasonal and fresh foods whenever possible.

Immune Boosting Broth

This recipe provides the healing benefit of roots and leafy green vegetables to help stimulate the liver and enhance immune function.

Ingredients:

• 2 C vegetable or chicken broth (organic or home made is best)
• 4 chopped shallats
• 2 chopped carrots
• 2 stalks chopper celery
• 2 shitake ushrooms
• 2 cloves chopped garlic
• 2 ounces of organic cooking greens ( a mix of chard, collard greens, kale spinach and/or mustard greens…)

Directions:

1. Bring the pot of broth to a rolling boil
2. Add chopped carrots, garlic,celery,  shallots and mushrooms, simmer on loe heat for 10 minutes.
3. Mix in cooking greens, tuen off heat.
4. Let sit covered for 5 minutes
5. Season with salt , pepper or dash of cayenne pepper for taste
6. Serve

** You may also add chicken, beef, shrimp to increase protein content if this healthy dish.

SOOOO Stressed

Dear Dr Heather,

I am SOOO stressed out this time if year with the holiday here. I have a hard enough time keeping up with my normal day to day demands. And now with all of the extra activities of family get together, kids activities, parties, programs, extra shopping and cooking…………. Is there ANYTHING I can TAKE or DO to help my stress level?
Sincerley,
SOOO Stressed

Dear Sooo Stressed,
We certainly live in a stressfull time and the holiday can certainly add additional stress. Yes, there are things you can do to help reduce your stress this time of year. Here are a few of my personal tips.

• Enjoy this time. It is a great time to rejoice, be thankful and reconnect with friends and families. Remember it when you were a child and how exciting and fun this time is.
• Get organized, sit down and map and plan out your week. Don’t wait till the last minute to prepare for a holiday event, to make treats or buy that last minute gift item.
• Get Sleep! Nightly sleep is critical for proper function of: the brain, immune system, endocrine system, digestion, as well as for energy, recovery from injury, and restoration of health. Sleep gives us the energy, the will, and the foundation to accomplish these changes. While a person sleeps, the body rejuvenates. Cells are repaired and the immune system is strengthened and mental functions are sharpened.
• Eat! don’t skip meals or binge on your holiday favorites just because they look good. Food is fuel for our bodies! Eating a proper, well balanced meal will give you energy to handle the extra day to day stresses of this time of year.
• Feed the body, the adrenals and the immune system. Take extra vitamins and mineral supplements that help feed your body the nutrients that are being used and drained in times of stress!
• Exercise- Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits, it increase your bodies own endorphins and improves your mood.
• Balance your nervous system. In a vicious circle of stress, muscular tightness and pain can be relieved by chiropractic treatment and acupuncture.

There will always be stress. We can learn how to reduce the physical efforts of stress and become stronger, healthier and happier in the process.

In Good Health,

Dr Heather

Top Antioxidant Foods

Antioxidants are praised for their amazing ability to fight heart disease, cancer, and aging. Which item tops the list of antioxidant foods? Surprise! It’s the small red bean. Find out what else made the list.

• Small Red Beans- Beans contain flavonoids, plant chemicals also found in vegetables and fruits. These Chemicals also act as antioxidants to protects agains heart disease and certain cancers. Serve beans once or twice a week as a side dish or substitute them for meats.
• Olive oil has a high level of monounsaturated fats to lower blood cholesterol and its antioxidants may help protect against some cancers, stokes and other chronic health conditions.
• Salmon-a heart healthy fish is a premiere source of omega-3 fatty acid. Eating this fish may reduce your risk of heart disease and cancer, minimizing your risk of arthritis and inflammatory disease.
• Blueberries are loaded with healthy plant chemicals called anthocyanins, which give them the beautiful blue flavor and protects agains heart disease.
• Beans- all beans in all colors are naturally low in fat. They are high in protein fiber, folic acid, iron and potassium. A recent study shows people who are legumes regularly, four or more times a week lowered their risk for developing heart disease by 22%, also cutting their risk for stroke, cancer and high blood pressure Beans also effective for lowering cholesterol.
• Artichokes- Artichokes are packed with vitaminC, folate and high in fiber. A winning combination for cancer, stoke and cardiovascular prevention.
• Cranberries, Raspberries, blackberries-High in Vitamin C and polyphenolic compounds, a plant chemical that acts as powerful antioxidants and fights cardiovascular disease and cancer.
• Avocados-contains a good dose of heart healthy mono- and poly unsaturated fats. This fruit contains lutein which help protect against breast cancer and help eyesight. avocados are a good source of potassium which helps ward off high blood pressure, heart disease and stroke.
• Pomegranate-is naturally high in polyphenol antioxidants, which help you body’s cells resist damage form free radicals, which affect aging and cancer. It is know to lower cholesterol and improve flow to the heart. Pomegranate juice may slow down the growth of prostate cancer.
• Pumpkin-is loaded with antioxidants beta-carotene which your body converts to Vitamin A. This antioxidant vitamin helps prevent some types of cancer and atherosclerosis. Pumpkin also proves a healthy does for Vitamin C and sodium which is particularly important for blood pressure.
• Mushrooms -are loaded with potent disease fighting antioxidants called ergothioneine. This antioxidant helps cells in the body ward off damaged from dangerous oxygen molecules called free radicals, which may play a role in serious illness, such as heart disease, cancer and Alzheimer’s disease. They also are a good source of potassium which may cut your rick of high blood pressure and stroke.
• Tea -whether hot or cold, has the power to keep hearts healthy. It helps prevent cancer and heart disease and may reduce the risk of stroke, obesity, arthritis and diabetes. It may also protect against tooth decay and osteoporosis.

Gluten Free Southwest Black Bean Cake & Guacamole

Ingredients for Guacamole:

• 1 medium avocado, seeded and peeled
• 1 Tbs. lime juice
• 1/2 tsp Beau Monde
• 1 Clove minced garlic
• 1/2 c shopped onions
• 1 tsp chopped cilantro
• 1 small Romano tomato chopped.
• Sea Salt to taste

Ingredients for Bean Cakes:

• 2  slices whole wheat or Gluten Free bread OR 2 soft corn tortilla-torn
• 3  Tbs. fresh cilantro leaves, finely chopped
• 2  cloves garlic minced
• 1  15-ounce can black beans, rinsed and drained
• 1  canned chipotle pepper in adobo sauce
• 1  to 2 tsp. adobo sauce
• 1  tsp. ground cumin
• 1  egg (or egg replacer)
• 1  small plum tomato, chopped
• Ground black pepper
• Sea Salt to taste

Directions for Guacamole:

1. In a small bowl mash avocado.
2. Stir in lime juice
3. Add all garlic, cilantro, Beau Monde, mix well.
4. Add in tomatoes and onions
5. Season to taste with salt and black pepper.
6. Cover surface with plastic wrap and refrigerate until ready to serve.

Directions for Bean Cake:

1. Place torn bread/corn shells in a food processor bowl or blender container.
2. Cover and process or blend until bread resembles coarse crumbs. Transfer bread crumbs to a large bowl; set aside.
3. Add the beans, chipotle pepper, adobo sauce, cumin, garlic and cilantro. Cover and process or blend using on/off pulses until beans are coarsely chopped and mixture begins to pull away from side of bowl or container. Add bean mixture to bread crumbs.
4. Add egg; mix well.
5. Shape into four 1/2-inch-thick patties.
6. Lightly grease the rack of an uncovered grill.
7. Place patties on rack. Grill directly over medium coals for 8 to 10 minutes or until patties are heated through, turning once halfway through grilling.
8. To serve, top the patties with guacamole