Healthy Summer Snacking     Radio July 5, 2017

I help people to “Live Younger Longer”.  Good health comes from series of choices we make daily.  It is little things that add-up over the years.  So think about what you ingest! 

With Summer in full swing, we are all enjoying this great weather, even in the rain.  From trips to the lake or beach, days at the pool or sports fields with baseball and football practice. The list goes on and on!

As we are all running about, snacking becomes important.  It is also easy to grab junk food from a fast food place, a bag of chips or such from a vending machine or a frozen treat from the Ice Cream Trucks in the neighborhood. 

Today we are going to talk about healthy ways to snack while traveling or at home.

Healthy snacks can make a big difference in how we feel, our weight and our biomarkers such as blood pressure. 

Water and hunger pangs:

Did you know that often when we think we are hungry, we are really thirsty?  Chronic dehydration plagues about 75 percent of Americans, according to the University of Tennessee, and 37 percent of the population has such a weakened thirst response that symptoms of dehydration are routinely mistaken for hunger.  So drink water!! Pure cool water.

What can we do to assure we have good, healthy snacks?

When you plan your week, make note of the times when snacking will be away from home. Those are the times when less healthy options are more often chosen. Plan ahead

  • Don’t sabotage your good health with poor planning.
  • Think ahead.
  • Look at your calendar and mark those days when you will be at the ball park for a lengthy time or at the pool or traveling. And don’t forget work days with the stress of trying to eat while on a time crunch!
  • Make a list of foods you need to purchase to make those snack times delicious and healthy as well
  • Then shop accordingly, following that list. And DON’T Shop Hungry! 

 Where to find those healthy snacks?

A great place to start is fresh fruits and vegetables from a local farm.  So many towns are sponsoring Farmer’s Markets on a weekly basis.  http://fma.alabama.gov

  • Alabaster Farmers Market Saturdays, 8Am-12Pm, June 10-August 5   1953 Municipal Way, Behind Senior Community Center     Alabaster, AL 35007
  • Burnette Farms Market in Pelham   open daily   8340 Helena Rd  Pelham, AL 35124
  • Helena Market Days Saturdays, 8Am-12Pm, June 3 - August 26  4151 Helena Road   Helena, AL 35080
  • Calera Farmers Market Saturdays, 9Am-12Pm, June 3-August 26  9758 Al-25 (Oliver Park Behind The Calera Library)  Calera, AL 35040

Others are located in Montevallo on Mondays

Chelsea on Thursday afternoons

  • Visit alabama.gov to find more listings that fit your schedule

Also many of our grocery stores are now partnering with locals farmers to supply Alabama produce in their stores!  So look there for local produce.

Now what are some good healthy snacks?

Those fresh fruits and vegetables that you found at the local farmer’s market and in our grocery stores are the best start to your healthy snacking.

Greens with their dark nutrient rich leaves are good additions to small salads and as wraps around cheeses and lean meats. Big bowls of greens with crunchy vegetables and dressing make for a filling mid-morning or mid-afternoon snack.  Nutrient rich, lots of fiber and filling!

Vegetables such as zucchini and carrots are good sliced then dipped into your favorite full fat dressing. Yes, full fat as your body needs good fats.  Grocery stores are now offering pre-cut/sliced vegetables and fruits if you don’t have time to chop.  Take advantage of these especially when you are traveling.   

Fresh fruits, chopped into bite sized pieces and carried with peanut butter or other nut butters are a great hunger buster. 

Some of my favorites on a hot summer’s afternoon is Frozen Grapes.  Take your favorite grapes, wash in Shaklee’s Basic H2 to clean off all the dirt and potential pesticides.  Place in a strainer to dry.  When dry, put on a baking sheet, then pop into the freezer for a few hours. 

When frozen, put in individual reusable containers such as Tupperware or Lock n’ Locks. Be nice to the environment!  And place those back in the freezer.  This works with watermelon as well as peaches and strawberries. 

Now if you freeze bananas, eat them immediately as they don’t do well when thawed

Purchase a good cooler, big enough to hold you snacks, water and Performance mix so you stay hydrated.  When you head out for the day, grab a few containers of your grapes, watermelon etc, put in a cooler with your Performance and water for a healthy day!  Hydration, Electrolytes, Vitamins and anti-oxidants

Yogurt or cream cheese also are good options with the fresh fruit.  Be aware of nut and dairy sensitivities. 

 

What about something crunchy and slightly salty?  I recommend servings of Nuts for protein. 

Back away from the chips.  As yummy as they are, they don’t really have a lot of good nutrition and are often filled with the wrong kind of fats. 

Nuts are a good source of protein, vitamins, healthy fats and antioxidants.  Small handfuls, golf ball size, of Almonds, Cashews, Pistachios & walnuts are good choices. Stay away from salted or sugared nuts!  These are rich in omega-3’s with lots of good fiber to keep you feeling full and a good source of protein. 

Walnuts and Peanuts are good for your heart and brain with good healthy omega-3’s. Peanuts, a legume really, are high in folate which is good for your brain.

http://www.health.com/health/gallery/0,,20585485,00.html#best-nuts-for-your-heart-0

Some folks like to bake Kale, Sweet Potatoes and to other vegetables for a crunchy vegetable snack.  Cut thin, bake and eat.  You can add cheeses or use a full fat dressing or cream cheese.  But remember moderation!

All these can be packed in re-usable containers and stored for a use later on in the week.  Prepping ahead of time makes the difference in a good snack or junk.

Frozen Treats

Ice cream is one of my favorite treats.  However, it does not love me back!  And it is high in sugar and lactose.  Sigh….

Commercial popsicles are sugary and often filled with artificial dyes and flavors.  Neither are good for us. 

So I make my own frozen treats. You remember me mentioning the Shaklee Performance last Wednesday?  Shaklee’s hydration drink mix?  I will make up a big glass of the Lemon-Lime or the Orange Performance and free in Ice Cube Trays.

Once frozen, I put the Frozen Performance Cubes in a reusable container and back into the freezer.  When I am ready for a frozen treat, I take the Performance Cubes and toss several into the blender with some Get Clean Water and a stick of Shaklee Energizing Tea. Then I mix up a very thick frosty beverage.  Yummy.

You can also purchase popsicle makers and make your own with your favorite mixtures of healthy beverages. 

Avoid sugary drinks, artificial sweeteners, artificial flavors and artificial dyes or colors.

And, if lactose is not an issue with you and your family, you can make frozen yogurt pops.  Layer yogurt with nuts, fresh fruit such as berries, apple slices, peach slices or granola for a tasty, healthy frozen treat.  Avoid the overly sweetened yogurts with all the added fruits.  These work well in small paper cups with plastic spoons as handles.

Watermelon, cantaloupe, and honeydews also freeze well. You can make them into a frozen pop or freeze the cut fruit on a tray for munching later! 

Bananas, oranges and Pineapples blended together make a wonderful frozen treat. 

https://www.gimmesomeoven.com/pineapple-orange-banana-popsicles/

Use your imagination!  Whatever flavors you like, use in a frozen treat. 

http://www.womansday.com/food-recipes/food-drinks/g1597/popsicle-recipes/?slide=13

I know when I fly across country, I make certain I have snacks with me on the plane.  Of course I am partial to my Shaklee Snack Bars and Meal Bars.  Good protein, low glycemic with lots of fiber that tastes so very good!  And taste is important.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 What is Hydration and why are we concerned about being hydrated?

Hydration is often associated with sports, athletic activities or being ill with fever and vomiting.  But hydration is a daily need for all of us!  “We need to remember that your body is about 60% water, your brain is about 75% water and your blood is about 82% water!”

That is why the Mayo Clinic says:  ”Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.”

The main thing to remember is that we need to stay hydrated each day, even in the winter.  Turns out our body relies on water to help keep our temperature regulated.  So to stay warm in the winter, or cool in summer, drink water.   Seems every part of our body needs water as much as our diet and exercise program!

What are some Causes of Dehydration?

  • Your daily activities influence your need for replenishing fluids and electrolytes. 
  • How you exercise affects your hydration.  Is the exercise light or intense?  The more strenuous the exercise the more water and electrolytes you need to replace. 
  • Are you traveling? Air planes have dry atmospheres and so consume more water.
  • Alcohol also has a dehydrating effect so add water.  
  • Illness such as vomiting and diarrhea can cause dehydration.  
  • Excessive sweating and excessive urination deplete electrolytes as well.

How do we spot Dehydration?

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions.

Even mild dehydration can drain your energy and make you tired.  A loss of 10 percent or more of total body weight indicates severe dehydration.

Dehydration may lead to a rapid loss of minerals in your blood (electrolytes) that maintain the balance of fluids in your body. This is called an electrolyte imbalance.  One electrolyte imbalance we are usually familiar with is muscle cramps.  Those painful muscle cramps come from a depletion of the minerals in your body such as potassium and sodium and choride.

The major electrolytes we need to have in balance to function properly are:   Sodium, Potassium, Calcium, Magnesium, Phosphorous,  Chloride

 What are Some symptoms to look for are in Children and Adults?

In Children

  • Dry or sticky mouth
  • Few or no tears when crying
  • Eyes that look sunken into the head
  • Soft spot on top of baby's head that looks sunken
  • Lack of urine or wet diapers for 6 to 8 hours in an infant  (or only a very small amount of dark yellow urine)
  • Lack of urine for 12 hours in an older child   (or only a very small amount of dark yellow urine)
  • Dry, cool skin
  • Lethargy or irritability
  • Fatigue or dizziness in an older child

 Symptoms are a bit different in Adults:

  • Increased thirst
  • Headache
  • Dry mouth and swollen tongue
  • Weakness
  • Dizziness
  • Palpitations (feeling that the heart is jumping or pounding
  • Confusion
  • Sluggishness
  • Fainting
  • Inability to sweat
  • Decreased urine output
  • Constipation

 

How can we combat Dehydration?

 On a normal, moderate temperature, inactive day you would lose 1.5 liters (6 glasses) of water through kidney filtration (urine production) and another 0.750 - 1 liter (3 - 4 glasses) through the skin and respiration. So you are down about 10 glasses of water and you haven’t done anything but breathe and go to the bathroom!

 

Drink plenty of water and avoid drinks that deplete water from our systems.  Simple enough.  Well, maybe not so easy as we all like certain beverages that tend to have diuretic properties.  Those beverages include:  coffee, tea, sodas, alcohol and some energy drinks. 

Dr Lee Coyne advises: “An average person needs 8 - 9 glasses per day just to replace average losses. It is true you get some of that from fruits, vegetable, other beverages and food.

My "rule of thumb" for water requirements has long been - weight in pound / 2 = oz. of water / day. So a 200 pound person would need to drink 100 ounces of water per day according to Dr Coyne’s advice.

Caffeinated, alcoholic and many carbonated beverages have a diuretic effect and actually increase the daily fluid requirements. One should choose pure (that would take up another column) water or high quality sport beverage in some circumstances.

Naturally, daily fluid requirements will vary with environmental conditions, clothing and exercise intensity and duration.”

 

Add some electrolytes into the mix.  We want to choose a high quality sports drink to use when we are working out, ill, or needing to replace electrolytes.  Too much water without the electrolytes can be a bad thing as well.  Called Hyponatremia is a fluid / electrolyte imbalance that results in abnormally low blood sodium concentrations. This causes brain swelling, headaches, and neurological responses like confusion, seizures, and even coma. Hyponatremia is a combination of too much water and not enough sodium.

 

Choose carefully the products you ingest.  Energy Drinks are not Sports Drinks. Energy drinks tend to be high in sugar and caffeineThe high caffeine and sugar cause more dehydration as well as an imbalance in your blood sugar!

Pedialyte is often the go-to for Doctors, but it only has 3 electrolytes.  Sodium, Potassium and Chloride.  It is easy to find in drug stores and grocery stores in an emergency and works better that home-made options or just water alone. 

I recommend a product by Shaklee, my business partner, as it has all 6 electrolytes needed for proper replacement.  And they are in the right balance to help you recuperate quickly.

  • Sustained energy
  • Six hydrating electrolytes Including calcium and magnesium
  • No artificial sweeteners Including sucralose, aspartame
  • No artificial flavors
  • No synthetic colorants or stabilizers
    Including yellow #5, yellow #6, blue #1, red #40
              Including brominated vegetable oil, glycerol ester of wood rosin

Shaklee Performance is clinically proven to hydrate better than water.

In fact, it has more electrolytes and provides more energy than the leading hydration drink.

The proprietary OPTI-LYTE™ electrolyte blend plus Shaklee’s unique mix of carbohydrates delivers instant and sustained energy and supports optimal hydration.

 

So be aware of the temperature, your level of activity, your water intake and be ready to take positive measures should dehydration start.  Prevention is the key to better health. 

Be proactive and alternate water with some Performance when cutting grass, walking the dogs, hiking for pleasure, painting the house, working in the yard, doing heavy cleaning in the home, running, exercising, and so much more! 

Find me on Facebook at Facebook.com/EliseHearn01 for my business page and like the event.  Email me at This email address is being protected from spambots. You need JavaScript enabled to view it.

 These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Radio Health Talk June 21, 2017

Men’s Health Month

Good morning, my name is Elise and I am a Nutrition, Health & Wellness Advisor.  I am excited to have this opportunity to share with you ways to Live Younger Longer!

My passion is helping others find their way to a healthier life through nutrition, wise supplementation, exercise, spiritual connections, and lifestyle choices.  When we look at all these components together, we can then move towards a longer, healthier life. Living to an old age without the benefits of being healthy is not fun!  Not only is it expensive, not being able to truly enjoy life is miserable.

So it is important for us to take advantage of our options and make a few small changes, which over time, will lead to bigger successes.  Small changes.  Not a complete reversal of your lifestyle, but a few small modifications. 

In the coming weeks we will explore how to be healthier.  We live in marvelous age of great research, expanded understanding of how the body works. But we also live in an age of Instant Gratification!  We want to lose 30 pounds in a few days, turn back the clock 30 years with one magic pill.  We also live in an age where scams are easy to pull-off because of Social Media and our want to have everything be fast and easy.  So many people believe that whatever is on the internet is true or that a celebrity must be right when they promote a product. Not everything on the internet is a scam, nor is every celebrity out to promote a bogus product, but we still must be cautious and do our own investigations.

And that is what I am here to help with each week. Give tips and recommendations on how to have a healthier life.

June is Men’s Health Month so today we will explore ways for Men to be healthier! 

For the men listening today, make your health a priority.

And for those of you who have a man in your life- father, brother, son, friend, encourage them to make their health a priority- it’s the best gift you can give.

According to a survey by Men’s Health magazine and CNN, one third of American men do not go to the doctor for check-ups.  ~American Medical Association

Typically, men avoid doctors—they prefer not to know, or don’t see a reason. Encourage a mindset of proactive, preventive thinking.

Regular health exams and tests can help find problems before they start.

For example men with a family history of heart disease have on average an earlier onset of heart issues

Here are some heart health risk factors

  • High blood pressure
  • High LDL cholesterol
  • Smoking
  • Diabetes
  • Overweight and obesity
  • Poor diet
  • Physical inactivity
  • Excessive alcohol use

 

Any of these sound familiar? Are they part of your lifestyle, your health?  If so, Be proactive—be informed.  Going for check-ups can help to determine your numbers and your overall health so you can be informed and identify health goals.

  • Find out blood pressure,
  • cholesterol,
  • triglycerides,
  •  and blood sugar numbers
  • Whether or not numbers are elevated, set and follow diet and exercise goals
  • Remember, Regular checkups and screenings make a difference.

 

Very often men depend on the women in their lives to encourage them with healthy behaviors.  Work on your good health together.  

Know the numbers.  Here are some numbers to help you see healthy and unhealthy ranges for cholesterol and blood pressure. As well as some guidelines for determining prostate health in men.

Three areas where you can make a difference, or help the men in your life make a difference:

Nutrition- For a healthy lifestyle and a healthy weight

Heart health- There are factors that can be controlled, that effect heart health

Mental focus- Will look at keeping mental focus optimum

Let’s explore each of these:

Nutrition   In the past, men have typically been meat and potato eaters, and haven’t viewed vegetables as all that important.

Consequently, men are significantly less likely than women to recognize the health benefits of fruits and vegetables, and their role in reducing the risk of many cancers, heart disease, high blood pressure, and diabetes.

                                                                             ~www.nih.gov

 

For the men listening- ask yourself if you eat enough vegetables.

And for the women listening-- think about the men in your life- whether it be your father, son, brother, husband, boyfriend, or friend, ask..  Do they get enough fruits and vegetables?

Studies show that

  • Many men eat only about 4 1/2 servings of fruits and vegetables a day on average
  • Only 4% say they eat the 9 servings of fruits and vegetables a day recommended as part of an active lifestyle                                                 ~www.nih.gov

Good news: Trends are changing      This report shows that millennials are more health-conscious than older generations when it comes to eating right and exercising

~Business Insider

Let’s start by looking at nutrition – eating right and getting a variety of foods, especially fruits and vegetables, plays a part in a healthy lifestyle as well as losing weight and maintaining a healthy weight.

Make sure to include 7 or more servings of colorful fruits and vegetables—not juice

  • Get plenty of whole grains, beans and legumes
  • Choose lean meats, fish, poultry, nonfat or low fat dairy and soy foods
  • Select “healthy fats” –eat more omega-3 fatty acids and monounsaturated fats (olive oil, nuts, seeds)
  • Avoid trans-fats and minimize intake of processed meats

 Making healthy food choices every single day can be hard.  That is where wise supplementation comes in to play.  Chose supplements that are natural and actually do what they say they will do.  I like the Shaklee Vitalizer for this as it comes in several options and is based on 12 clinical studies.

 

Now let’s talk about a Healthy Weight

Maintain a healthy weight while on-the-go   For men who are busy and leading active lives, a Shaklee Life Energizing Shake is a convenient way to have a meal while on-the-go

  • Losing just 5-10% of your body weight can result in significant health benefits

Making a commitment to achieve a healthy weight is one of the best health decisions you can make. Studies have shown health benefits start to occur at about a 5 percent reduction of initial body weight.

For someone starting at 200 pounds, that means benefits could be seen with losing just 10 pounds! So let’s look at some specific benefits achievable with weight loss as documented in research publications:

 

HEART: Research has shown that a 5 to 10 percent loss of body weight can result in meaningful reductions in heart disease risk. One study of overweight and obese individuals with type 2 diabetes found this amount of weight loss could lower blood pressure by as much as 5 mm Hg (systolic and diastolic). Blood lipids also improved along with a five-point increase in HDL cholesterol levels and a drop in triglycerides of as much as 40 mg/dL.2

 

BLOOD SUGAR: Many measures of blood sugar control improve with weight loss. In the same study just mentioned, a measurement of long-term blood sugar control called hemoglobin A1C may drop as much as a half point (normal is under 6.5).2 Insulin resistance also improves with modest weight loss in people without diabetes.2

 

INFLAMMATION: Fat cells produce inflammatory molecules called cytokines, and a 10 percent drop in body fat reduces levels of these substances. Losing those extra pounds has wide-ranging effects throughout your body as inflammation is associated with many chronic diseases.

 

JOINTS: Every pound of weight lost reduces the stress on your knees by four times. So lose 10 pounds and take 40 pounds of stress off your knees, hips, and ankle joints.

So work on your weight!  You will feel better.  I recommend The Shaklee 180 Weight Management program.

 

Heart Health      Heart health depends a lot on choices made every day

There is a lot within your control

Stress           Don’t underestimate the effects of stress

Stress can lead to unhealthy habits, such as eating high-fat foods, smoking or drinking too much alcohol or not getting enough exercise.

The best way to neutralize stress is by removing the stressors in your life, and working to build healthy behaviors, like exercise, stay positive, meditate or take time to yourself, just “unplug” to replace the unhealthy habits stress can trigger

 

Aerobic exercise has many benefits  Aerobic exercise supports a healthy heart

Here are some ways aerobic exercises help your heart

  • Requires heart to constantly pump oxygenated blood to working muscles
  • Stimulates heart and breathing rate
  • Challenges heart to become stronger
  • American Heart Association recommends a minimum 150 min of moderate aerobic exercise or 75 min of vigorous aerobic exercise a week

 

Aerobic exercise includes activities like, brisk walking or hiking, jogging or running, swimming, cycling, and dancing.

 

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PHYSICAL ACTIVITY: The basic activity recommendation is at least 30 minutes of moderate intensity aerobic activity most days, and resistance exercise twice a week. “Moderate intensity” for many people means brisk walking or something comparable; you should be able to talk but not sing during the activity. Check with your doctor if you have any reasons to be concerned about physical activity.

 

DIET: A higher protein intake plus exercise will help maintain muscle as you lose body fat; retaining muscle keeps your metabolism higher, in addition to making you fitter. Typically, some muscle is lost when people restrict calories to lose weight. However, in a recent study that combined meal replacements with aerobic and resistance exercise, the subjects actually gained muscle while losing weight.4

 

Key takeaways for you

Keep in mind you are doing more than changing your appearance—you are building your health! And studies suggest that for as long as people maintain most of their weight loss, the benefits last too.5

Think in terms of permanent change, not quick fix. Take your time, and make changes you think you will be able to stick with.

Many people find it helpful to track their behaviors and results. Take pictures when you start. Note how your clothes fit. Weigh in about once a week. Log your “winning streaks” of days in a row you get your brisk walk or gym visit in. Your new habits will dictate who you become.

 

 

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to Diagnose, treat, cure, or prevent any disease.