Category Archives: Nutrition

Three Favorite Fat Flush Plan Recipes

05 Friday Oct 2012

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There is no doubt that Ann Louise Gittleman is a visionary health expert and trendsetter. As shared in my previous blog “Book Review: The Fat Flush Plan by Ann Louise Gittleman, Ph.D., C.N.S.,” her “Fat Flush Plan” is a groundbreaking low carb, detox diet program that has helped millions to rid themselves of excess weight fat and bloat, support their liver, clean up their lymph, and help to eliminate the appearance of their cellulite – for good as long as they maintain the “Lifestyle Eating Plan.”

I was one of those millions who have tried her diet and with great success. I dropped weight and lost what little cellulite I had. Now a follower of the “Lifestyle Eating Plan,” I thought I would share three of my favorite fast flush plan recipes. All include the Fat Flush Body Protein, a gluten and dairy-free protein powder – containing yellow pea protein, brown rice protein, vanilla bean extract, guar gum, inulin, and stevia – and one of the highest protein efficiency ratios available. The Fat Flush Body Protein contains 20 grams of protein per serving and will keep you sustained and energized for several hours, preventing cravings and temptations while stabilizing your blood sugar. The Blueberry Smoothie below is my absolute favorite and I make it daily. Even my daughter likes it!

Sweet Potato Casserole: Preheat oven to 325° F. Lightly coat a 9-inch square baking dish or pie plate with olive oil spray. Combine 2 medium sweet potatoes (peeled, cubed and cooked), 3 eggs, 1/2 c. water, 2 scoops Fat Flush Body Protein (vanilla), 1 tsp. cinnamon, 1/2 tsp. cloves and 1/4 tsp. ginger in blender or food processor until well blended. Pour into baking dish or pie plate. Bake for about 30 minutes, until knife inserted into center comes out clean. Reheat at 250° F for about 15 minutes, or until warm. (Note: This dish may be made up to 3 days ahead; cover and refrigerate. Can also be frozen.) Serves 6.

Energy Bars: Heat oven to 300° F. Lightly coat bottom of a 9-inch baking dish with olive oil spray. In a small bowl, mix dry 1 c. nut flour (almond or hazelnut), 1/2 cup Fat Flush Body Protein (vanilla or chocolate) and 1 packet Stevia Plus (optional) together. Add 2 tbsp. unsweetened organic nut butter (almond or hazelnut) and 1/4 c. shredded apples or pears. Mash together with a fork until mixture can be formed into a ball. You may need to add a bit more fruit or nut butter for dough to hold together. Press firmly into the bottom of baking dish to ensure a densely packed bar which won’t crumble. Dough will come about half-way up pan.Lightly cut into 6 equal-sized bars. Bake for 15 minutes. Let cool, cut again along scored lines. With a spatula, carefully remove from pan. Wrap bars individually; freeze until needed. Makes 6 bars.

Blueberry Smoothie: Combine 8 oz. cran-water (1oz. 100% unsweetened cranberry juice to 7 oz. of water), 1 scoop Fat Flush Body Protein (vanilla), 1 c. fresh or frozen blueberries, 1 tbsp. flaxseed oil, 1 tbsp. flax or chia seeds, and ice cubes (optional) in a blender until blend into smooth. Serves 1.

Be Fit. Be Strong. Be Well.
Adriana

The Accolades of Dreamy Dark Chocolate

27 Thursday Sep 2012

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Chocolate milk. Chocolate candy. Chocolate ice cream. Chocolate dipping sauce. Chocolate mousse. Who doesn’t love chocolate, especially when it’s warm from the oven when making an appearance in fudge brownies and chocolate molten cake! And to the delight of chocolate lovers, it comes in various velvety flavors – milk, mint, white, semisweet, unsweetened, bittersweet, sweet dark, dark, couverture, gianduj, and others thanks to Godiva, Lindt and Hershey.

All of the chocolates sound simply divine and are absolutely scrumptious as I am sure you are now wishing for a piece. That is until reality hits and you look at their nutritional value of all that added fat and sugar to boost its devilish sweet goodness; all that is except for the front runner, dark chocolate.

Dark chocolate does contain the chocolate liquor, cocoa butter, vanilla and leicithin (an emulsifier) like the others, but it has less sugar and no milk solids making it the healthiest choice when it comes to chocolates. The cocoa concentration in dark chocolate can range from 30% (sweet dark) to 70- 80% for extremely dark bars known as bittersweet.

As opposed to milk or white chocolate, the deep dark goodness is also a plentiful source of a type of potent antioxidants, called polyphenols, a protective chemical found in plant foods such as red wine, green tea fruits, and vegetables. These antioxidants reduce the ongoing cellular and arterial damage caused by oxidative reactions, increasing circulation and protecting against heart disease and arteriosclerosis (hardening of the arteries). And remember, eating antioxidant rich foods can protect you from many types of cancer and slow the signs of aging; so indulge your dark chocolate with a smile.

Studies have shown that dark chocolate can improve blood sugar and insulin sensitivity with its low glycemic index, helping to reduce the risk of diabetes. It can to help lower blood pressure while improving blood flow, helping to prevent the formation of blood clots and improving cognitive function. Dark chocolate also helps reduce your risk of stroke by lowering cholesterol levels. It can also help to improve your mood with its phenylethylamine (PEA), the same chemical your brain creates when you feel like you are falling in love.

Dark chocolate additionally has a number of vitamins and minerals in high concentrations that can support your health, including potassium, copper, magnesium, and iron. It contains oleic acid, the “good” a mono-unsaturated fat that is also found in olive oil, and theobromine, a mild stimulant that can sooth a cough and help to harden tooth enamel, hence lowering your risk of getting cavities with the practice proper dental hygiene.

Yes, dark chocolate has a number of healthy benefits. But be beware it still contains amounts of saturated fat and sugar, so enjoy small portions of as part of your smart healthy diet. According to a study published in the American Journal of Clinical Nutrition, adding only half an ounce of dark chocolate a day to an average American diet is enough to increase total antioxidant capacity four percent, and lessen oxidation of LDL cholesterol. When shopping, compare ingredients in brands and choose dark chocolate with 70% or higher cocoa content and either plain or with almonds for an extra boost of nutrients.

Be Fit. Be Strong. Be Well.
Adriana

The Perks of Pumpkin – Part I

20 Thursday Oct 2011

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One of my favorite holidays is Halloween. I love using my imagination and coming up with a new costume to wear every year. I love the spooky decorations, scary haunted houses, and festive corn mazes. I love the timeliness with autumn fare of pies, jams, breads, and dipped apples. What I especially love is it’s the also season of pumpkins. Large ones, small ones, funny shaped ones, they are all good in my eyes as pumpkin is one of my favorite fruits.

Pumpkins are a superfood, packed with healthy goodness! Not only are they loaded with vitamins A, C, E, and K, they are packed with minerals including magnesium, potassium, zinc, and iron. Pumpkins are also high in antioxidants – carotenoids, lutein, and zeaxanthin.

Pumpkin is also an excellent source of fiber. Just one-half cup serving contains five grams. Diets rich in fiber may prevent cancer and heart disease and help to reduce bad cholesterol levels, control blood sugar levels, promote healthy digestion, and play a role in weight loss.

The vitamin C found in pumpkins boosts immunity, reduces the risk of high blood pressure and heart disease, and regulates cholesterol levels. Pumpkin is also a good source of vitamin E which promotes healthy skin by protecting the body from sun damage and may reduce the risk of Alzheimer’s disease and certain cancers.

Externally, pumpkin is excellent for treating burns, insect bites, inflammations, and abscesses. It’s used to soothe irritated skin and also reverses skin damage caused by the sun. Pumpkin softens the skin and makes it glow plus diminishes the inflammatory processes of mucous. A number of hydrating and anti-wrinkle creams actually contain pumpkin as an ingredient.

The seeds in pumpkins also contain essential vitamins and minerals. Also called pepitas, they are a good source of vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of omega-6 and omega-3 fatty acids, fats that are heart and brain healthy. They are very high in protein (one ounce of seeds provides about seven grams of protein) and are a good source of fiber (one cup of the seeds has six grams of fiber). Pumpkin seeds additionally contain the strongest therapeutic effects, helping to eliminate intestinal parasites, clean blood vessels, adjust cholesterol levels, and stimulate kidney activity. These seeds have an anti-inflammatory effect and an energizing role in treating cancer, leukemia, osteoporosis, sclerosis, or various diseases role.

Pumpkin seed oil is high in essential fatty acids (EFAs) which help to reduce cholesterol levels in the blood. The oil also contains vitamin A, which helps keep eyes healthy and stimulates the T cells of the immune system to help fight off infection. Additionally, the oil has vitamin E, which acts like lutein and zeaxanthin to scavenge free radicals in the lens of the eye.

Check back for the next blog when I share some great recipes using pumpkin!

Be Fit. Be Strong. Be Well.
Adriana

The Bulging Benefits of Bananas

29 Thursday Sep 2011

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Growing up, Mom always had bananas around the house. They are her favorite fruit and she still has at least one daily. She ate them from the peel, made breads, and tossed them in Jell-O. For me, not so much. Berries were always my favorite and I had to learn to like them before I could love bananas.

Today, I do love bananas, and have at least one a day just like Mom. I have discovered I prefer them when they are still slightly green around the edges. I try to purchase only enough for the next few days. I dangle them on a banana holder to keep from ripping too soon and put them in a brown paper bag and place them in the fridge in the event they do. If they are overripe, then it’s time to whip up one of my favorite banana bread recipes and add them in! I also discovered a new way to eat them. Peel the fruit from the opposite end. Try it! You might be pleasantly surprised!

The health benefits of bananas seem literally endless, probably one of the main reasons why it’s Mom’s favorite fruit. First of all, they consist mainly of fiber which is great for restoring a normal bowel function from either constipation or diarrhea. Next, they are contain a lot of the good sugar – glucose, fructose and sucrose – making this fruit ideal for an immediate source of energy. Bananas are also high in B vitamins that have shown to improve nerve function, and high in iron, which helps the body’s hemoglobin function. They additionally contain tryptophan, an aminoacid that converts to serotonin which helps improve your mood. Bananas also have a natural antacid effect in the body. So if you suffer from heartburn, an upset stomach, ulcers, or morning sickness, try eating a banana for soothing relief. I do this all the time when I’m nausea and it works like a charm!

But what bananas are probably most known for their high concentration of potassium, a nutrient necessary for human life and health. The benefits of potassium alone include lower blood pressure, anxiety, and stress; less of chance for strokes, cramps, and heart and kidney disorders; heightened metabolism, muscular strength, and water balance; and better function of nervous system and electrolytic functions.

There have also been many studies on the health benefits of bananas. According to a study in The New England Journal of Medicine, eating bananas as part of a regular diet can reduce the risk of death by strokes by as much as 40 percent. Research published in the Archives of Ophthalmology states that adults who eat at least three servings of bananas a day have a reduced risk of developing age-related macular degeneration by 36% (the primary cause of vision loss in older adults) in comparison to those who consume less than 1.5 servings of fruit daily. And research findings published in the International Journal of Cancer has shown that daily consumption of bananas is highly protective to kidney health.

There are also some surprising benefits and unusual uses of bananas. Some people report that rubbing the inside of a banana peel on a mosquito bite is very effective in reducing itching and swelling. During stressed out moments, there are those who eat a banana versus taking medications for a healthier rebalance. And some smokers consume bananas to help them kick the habit. The vitamins B6 and B12 in addition to the potassium and magnesium in bananas can help the body recover from the effects of nicotine withdrawal.

Countless reasons to eat bananas! So besides eating them right from the peal, below are a few of my favorite healthy banana recipes. I hope you enjoy them as much as I do.

Banana and Pineapple Smoothie: Place 4 ice cubes, 1/4 fresh pineapple (peeled, cored and cubed), 1 large banana cut into chunks, and 1 cup pineapple into the bowl of a blender. Puree on high until smooth.

Banana Bread: Preheat oven to 375 degrees F. Lightly grease and flour a 9×5 inch loaf pan. In a large bowl, stir together 2 1/4 cups all-purpose flour, 1 teaspoon baking soda, 1/2 teaspoon ground cinnamon, 1/2 teaspoon ground nutmeg, and 1 cup white sugar. Stir in 2 eggs, 1/3 cup unsweetened applesauce, 4 ripe bananas (mashed), and 1 tablespoon vanilla extract. Fold in 1 cup raisins and 1 cup chopped walnuts if desired. Pour batter into prepared pan. Bake in preheated oven for 45 to 60 minutes, until a knife inserted into center of the loaf comes out clean.

Banana Pancakes: In a large bowl, mix all-purpose 1 cup all-purpose flour, 2/3 cup whole wheat flour, 1/4 teaspoon salt, 2 1/2 teaspoons baking powder and 2 tablespoons white sugar. Stir in 1 1/2 cups buttermilk and 2 small ripe bananas (finely chopped) just until moistened.  Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Banana Waffles: Preheat waffle iron. In a large mixing bowl, sift together 1 1/4 cups all-purpose flour, 3 teaspoons baking powder, 1/2 teaspoon salt and 1 pinch ground nutmeg. Stir in 1 cup 1% milk and 1 egg until mixture is smooth. Spray preheated waffle iron with non-stick cooking spray. Pour two tablespoons of the waffle batter onto the hot waffle iron. Place two slices of a banana on top of the batter and then spoon another two tablespoons of batter on top of the banana. Cook until golden brown. Serve hot.

Banana Pudding: In large bowl combine 8 ounces sour cream, 1 (8 ounce) container frozen whipped topping (thawed), 1 (5 ounce) package instant vanilla pudding mix and 2 cups whole milk. Stir well. In the bottom of a trifle bowl or other glass serving dish, put a layer of vanilla wafer cookies, then a layer of pudding mixture, then a layer of bananas (4 bananas, peeled and sliced). Repeat until all ingredients are used. Refrigerate until serving.

Be Fit. Be Strong. Be Well.
Adriana

BHA and BHT: Why They Are a Don’t

07 Sunday Aug 2011

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Growing up, I would watch as Mom would always scrutinize over the ingredient labels of foods, especially boxed cereals.  What was she looking at or for? Perhaps the sugary content that she would steer her family away from? The type of flour, additives, preservatives? To all of these, yes, but most especially the preservatives. Mom would never, ever purchase a food containing BHA and/or BHT preservatives.

While the chemistry and effectiveness these additives within food are straightforward, the controversy surrounding their health effects is a hot topic, and Mom knew it. She knew the warnings and concerns of consuming BHA and BHT from all the ongoing studies and health reports, thus avoided buying any and all foods containing these additives.

Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are closely related synthetic antioxidants used as preservatives to prevent fat spoilage in processed foods. While they are often added to dry breakfast cereals, enriched rice, potato flakes, and others foods containing animal fats and shortening, BHA and BHT are also used to preserve fats and oils in lipsticks, moisturizers, and other cosmetics and even pharmaceuticals. They are also banned in nearly every country worldwide except here in the U.S., while they are continued to used by manufacturers in nearly every packaged food in the states.

BHA was invented to extend the shelf life of products, thus allowing them a better chance to be sold. Its primary use is in food, food packaging, animal feed, cosmetics, rubber, and petroleum products. BHA is also commonly used in medicines, such as isotretinoin, lovastatin, and simvastatin, among others. BHT was created purely as an antioxidant additive. Like BHA, it is found in food, cosmetics, rubber, and petroleum products, and also in jet fuels, electrical transformer oil, embalming fluid, and pharmaceuticals.

Despite the fact that the U.S. Food and Drug Administration considers both BHA and BHT to be safe, the warning are no different for BHA and BHT today than when my Mom shopped for food. Studies have shown that long-term exposure to high doses of BHT is toxic in mice and rats, causing liver, thyroid and kidney problems and affecting lung function and blood coagulation. So why is it in our food? And under the Convention for the Protection of the Marine Environment of the North-East Atlantic, BHA is listed as a chemical of potential concern, noting its toxicity to aquatic organisms and potential to bioaccumulate. This is neither appetizing nor appealing. The oxidative qualities of BHA and BHT may also give way to carcinogenicity or tumorigenicity. Additional data suggests that some individuals may even have difficulty metabolizing BHA and BHT, resulting in health and behavior changes, including hyperactivity and autism.

Let’s face it, man-made processed preservatives are just not acceptable for ingestion, and BHA and BHT are not excluded from this group. We can live without food preservatives when eating a healthy nutritional diet. Our bodies are not concerned with the colors of the food with eat and would rather us stay away from the toxic and often residual found in these preservatives, despite the U.S. Food and Drug Administration’s stamp of approval.

Mom always said, “when in doubt, don’t.” Since BHA and BHT are preservatives with still very uncertain effects, in my eyes, they are a don’t. They are totally unnecessary in our diet. To avoid them, be certain to read your food labels before purchasing any processing food. If there are foods already in your pantry containing these ingredients, toss them away or phase them out.

Be Fit. Be Strong. Be Well.
Adriana

The Goodness of Wheat Germ

03 Sunday Jul 2011

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Many are not familiar with wheat germ or its healthy benefits. Once I was asked if wheat germ was some type of virus catchable by eating infected wheat products. This is farthest from the truth! It is not a bacterium by any means. It is actually an excellent source of many essential nutrients for your body bundled together. According to a Mayo Clinic ranking, it is also considered to be one of the top 10 healthiest foods.

I was first introduced to wheat germ as a child. Mom used it as one of her ingredients in her morning power drinks that she created in the blender. She would also add wheat germ to pancake batter, sprinkled it in our cereal, hid it in baked cookies and breads, and put it in break crumb mixture to coat chicken for dinner. Anywhere she could include it, she would.

So what is it? Well, wheat germ is not a food per se. It is actually the nutrient-rich embryo of the wheat kernel, removed during the processing of whole wheat grains to white flour, making up only about 2-3% of the entire wheat kernel. It is a very concentrated source of nutrients, containing numerous vital vitamins and minerals and healthy fats. Packed with power, two tablespoons a day of wheat germ provide an excellent source of protein, fiber, unsaturated fat, vitamin E, vitamin B1 B2, B6 phosphorus, zinc, thiamine, magnesium and pantothenic acid. Wheat germ also contains gluten. So if you are allergic to gluten, avoid it.

Wheat germ has many other health benefits. It can lower cholesterol, fight cancer and heart disease, prevent constipation and strokes, and improve digestion. It also helps to improve the storage of energy in muscles, boosts endurance and the overall stamina of the body, enhances body reflexes and improves overall alertness. Wheat germ additionally contributes in strengthening the immune system, balancing metabolism, and increasing the ability to cope with stress. It fights diabetes, prevents weight gain, protects the muscles, blood, lungs, and eyes, and, as an added bonus, slows down the aging process. What else can you possible ask for?

What is also great about wheat germ is that you can add easily it to a lot of the foods and drinks you already eat, such as yogurt, salads, casserole dishes, baked goodies and more. You can cook with it, bake with it, mix with it and sprinkle it in a favorite recipe.  Below are some of my own favorite wheat germ recipes.

Wheat Germ Whole-Wheat Buttermilk Pancakes: In a medium bowl, mix 2 eggs with 1/4 cup canola oil and 2 cups buttermilk. Stir in 2 teaspoons baking soda, 1/2 cup wheat germ, 1/2 teaspoon salt and 1 1/2 cups whole wheat pastry flour; mix until blended. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides, turning once. Yields 12 pancakes.

Wheat Germ Cinnamon Pumpkin Waffles: Preheat a waffle iron according to manufacturer’s instructions. Combine 1 cup whole wheat flour, 1/4 cup wheat germ, 1/3 cup white sugar, 1 teaspoon ground cinnamon, 1 teaspoon pumpkin pie spice, 1/2 teaspoon ground nutmeg, 1/2 teaspoon salt, and 1 tablespoon baking powder in a bowl. Set aside. Beat together 3/4 cup milk, 1 /2 cup pumpkin puree, 2 tablespoons melted butter, 2 tablespoons olive oil, 1/2 cup unsweetened applesauce, 1 egg, and 1 egg white. Stir flour mixture into the pumpkin mixture along with 1/2 cup chopped pecans. Ladle the batter onto the preheated waffle iron. Cook the waffles until golden and crisp, 5 to 7 minutes. Yields 8 waffles.

Wheat Germ Cookies: Preheat the oven to 325 degrees F (165 degrees C). In a large bowl, cream together 1 cup butter (softened), 1 cup white sugar and 1 cup brown sugar until smooth. Beat in 2 eggs, one at a time then stir in 1 1/2 teaspoons vanilla extract. In a separate bowl, combine 1 1/2 cups rolled oats (not instant oats), 1 cup wheat germ, 1 cup all-purpose flour, 1 teaspoon baking powder, 1 teaspoon baking soda and 1 teaspoon salt. Stir the dry ingredients into the creamed mixture. Finally, mix in 1 cup flaked coconut, 2 cups chopped pecan s and 1 cup chopped pitted dates. Drop by rounded spoonfuls onto ungreased cookie sheets. Bake for 8 to 10 minutes in the preheated oven. Allow cookies to cool on baking sheet for a couple minutes before removing to a wire rack to cool completely. This allows them to flatten and firm up. Yields 5 dozen cookies.

Wheat Germ Double Chocolate Muffins:  Preheat an oven to 400 degrees F (200 degrees C). Grease 12 muffin cups, or line with paper muffin liners. Combine 1 cup whole wheat flour, 3/4 cup ground flax seed, 1/2 cup wheat germ, 1 teaspoon baking soda, 1 1/2 teaspoons baking powder, 1/2 cup cocoa powder, 1 tablespoon ground cinnamon, and 1/2 cup miniature semisweet chocolate chips in a large bowl. In another bowl, beat 1 cup low-fat buttermilk, 3/4 cup pumpkin puree, 1 cup brown sugar, 1 egg, and 1 teaspoon vanilla extract until smooth. Gently stir the wet ingredients into the dry, mixing just until combined. Spoon equal amounts of batter into muffin cups. Bake until a toothpick inserted in the center of a muffin comes out clean, about 20 to 30 minutes. Yields 12 muffins.

Enjoy these recipes or add wheat germ to one of your own favorite. You can find wheat germ in any grocery story. It’s typically next to the cereals. I buy the Quaker® Kretschemer Honey Crunch Wheat Germ and store it in my fridge once I open it. If kept in a sealed jar and refrigerated, wheat germ can last nine months.

Be Fit. Be Strong. Be Well.
Adriana

Crystal Clear Reasons to Stay Hydrated

21 Tuesday Jun 2011

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Most of last summer, I was experiencing ringing in my ears. When it started to occur more frequently, it triggered memories of how my ears use to ring as a child. Back then, I would plug my ears with my fingers for about a minute to stop the sound. But now when I tried that old trick, the ringing remained.

My ringing prompted me to schedule an appointment with an otolaryngologist, aka ear doctor. After a series of hearing tests, the doc said my hearing was just fine. What? I occasionally find myself asking others to repeat themselves as I didn’t catch what they just said. What about the ear ringing? I couldn’t imagine that, too! He gave me a script to help lessen the noise within my ears and off I went feeling a little disappointed I wasn’t diagnosed.

Late in the summer, during a hot day in Florida, the ringing had become a bit unbearable. I was at an attraction in Disney World when I called the otolaryngologist. I hadn’t been taken the medication (I don’t like taken pills) and needed to know what I could do in a pinch while out-of-town. I chatted with one of the nurses who I informed the ringing was especially worse after I finish a run. She asked me if I stay well hydrated, for if I don’t, it can cause ringing in the ears. Bingo!

The human body is 60 to 70% water. When a person doesn’t drink enough water, it can have negative effects on the body and the way it operates, like ear ringing. Not enough water is also the number one trigger of daytime fatigue. It can cause low blood pressure, heighten joint pain and trigger a rapid heart rate. Not enough fluids can also instigate a gain of excess body fat, poor muscle tone and a decreased ability to digest food.

A person may not notice if he or she is mildly to moderately dehydrated, but there are several red flags are tall-tell signs. Symptoms include, dry mouth, headaches, lightheadedness or dizziness, sunken eyes, muscle weakness or a dark yellow or amber colored urine.

Left untreated, dehydration can become more severe and opens a door to dangerous health complications, such as heatstroke, seizures, hypovolemic shock, cerebral edema (brain swelling), kidney failure, coma and even death.

The benefits of staying hydrated are plentiful … moisturizes your skin and air in your lungs, cleanses organs, removes toxins, helps maintain muscle tone, regulates body temperature, protects joints and is the adhesive that bonds cell architecture. Water also regulates body temperature, maintains your equilibrium and helps the liver break down and release more fat.

There are some added bonuses, too. Researchers have found drinking 5 glasses a day lessens the risk of developing breast cancer by 79%, bladder cancer by 50% and colon cancer by 45%. Six glasses of water a day can raise a resting metabolism by about 50 calories daily, enough to lose an extra five pounds in a year with little effort. Drinking 8-10 glasses can significantly reduce joint pain for up to 80% of sufferers.

So grab some water and drink up!

Be Fit. Be Strong. Be Well.
Adriana

Following My Mother’s Footsteps into a Healthy Lifestyle

05 Thursday May 2011

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In honor of this upcoming Mother’s Day, I thought I’d write about the great influence my mother has had on my own healthy way of living today. I have mentioned my mother a few times in my writings before and, I must admit, I have yet to meet another woman as passionate or absorbed into healthy eating and exercising as Mom.

Just this morning, Mom called me up to discuss Bob Greene’s latest book, “20 Years Younger: Look Younger, Feel Younger, Be Younger.” He was on ABC’s Good Morning America earlier and she caught the clip. She suggested I should buy his book and that she’s going to get it, too. Mom is 86 years young.

You have to love Mom’s spunk and relentless dedication to health and wellness. As long as I can remember, this was her way of living. When I asked how her interest in living healthy first began, Mom says she happened to catch a television program, sometime between the births of my two older brothers, that instantly ignited her interest and fascination into wellness. And she took to the subject like a sponge.

Mom was always a ferocious reader and she began reading all of the latest and greatest health and nutrition books of her time. She scoured newspapers and magazines for columns and articles, and surfed radio and television channels for shows broadcasting the latest and greatest on diet, exercising and overall wellness.

For years, she drove from the suburbs of Philadelphia into the City of Brotherly Love to take yoga lessons from a then well-known instructor. His name now slips her, but that’s okay; after all Mom is in her mid-eighties. When finding the time to travel to the city for her classes became challenging, Mom switched to practicing the physical discipline at home. Sometimes I would see her in her bedroom stretching and bending into all sorts of yoga positions and poses, then to the teachings of Mara Carrico.

In addition to her yoga, Mom rode the stationary bike we kept downstairs, walked at a nearby track with a neighbor of ours, and followed the exercise routines of Francois Henri “Jack” LaLanne, the renowned exercise and nutritional guru who is referred to as the “godfather of fitness” or the “first fitness superhero.” As a child, I remember seeing his classes on TV with LaLanne dressed in tight-fitting clothing, and my mom following his instructions to a tee.

Accompanying Mom’s commitment to exercising, she also faithfully followed the teachings of several public health advocates which lead to her attraction to vitamins and nutrition. Almost daily, you would hear her listening to Dr. Carlton Fredericks on the radio in our kitchen. Once considered “America’s Foremost Nutritionist,” Dr. Frederick discussed vitamin and nutrition therapy for nearly half a century on the radio, broadcasting six days a week and nationally syndicated. Dr. Linus Pauling was another favorite of hers. An author of best-seller “How to Live Longer and Feel Better,” Dr. Pauling was an advocate on the very high intake of vitamins, especially vitamin C. Mom read this book and others of his. Then there is urologist James Balch, M.D. who co-authored “Prescription for Nutritional Healing: A to Z Guide to Supplements,” a book that has sold over 3.5 million copies to date. Dr. Bach also authored “Prescription for Dietary Wellness,” “Prescription for natural Cures” and “The Super Antioxidants.”

Mom also has read the writings of Dr. Stephen Sinatra, a board certified cardiologist, nutritionist, and anti-aging specialist specializing in integrative medicine; Dr. Isadore “Izzy” Rosenfeld, perhaps the most famous cardiologist in the world, plus a distinguished Professor of Medicine at New York Hospital/Cornell Medical Center and a well-known health authority in medical media; and Robert Kowalski, a renowned medical journalist and another best-selling author who was known for his a pioneering advocacy for quitting smoking, reducing saturated fat and cholesterol, increasing  exercise and adding oat bran and fish oil to a heart-healthy diet.

As a result of Mom’s healthy lifestyle, our refrigerator was stocked with all sorts of vitamins, supplements, minerals and herbs while growing up. No sweets could be found in our house, vitamins were served with breakfast, and all food labels were examined by Mom before entering our kitchen. When I was a child, she enrolled me in every sporting activity under the sun and encouraged me to continue my athletic endeavors well into my adulthood.

Although I didn’t see it then, Mom’s ways had a way of rubbing off on me. The older and wiser I become, the more I am like my mom with a similar strong allegiance to nutrition, fitness and overall wellness. Like her, I have added yoga to my workout regimen and, for the last several years, read books by Dr. Andrew Weil, Dr. Steven Pratt, Dr. Rosenfeld and Dr. Mehmet Oz among others. And to top matters off, vitamins come with breakfast, food labels are read before entering the kitchen, and, with the exception of dark chocolate, no sweets are in the house.

Thanks to my mom for a wonderful upbringing and an amazing life. As one of the early trailblazers who saw the value of good nutrition, regular exercises and overall wellness, Mom is my role model and my mentor. Her healthy ways are now my healthy ways. And on this Mother’s Day, when Mom unwraps Greene’s “20 Years Younger” book in large print, she will once again bask in the euphoria of learning something new and noteworthy about living a healthier life at any age.

Be Fit. Be Strong. Be Well.
Adriana