We know that trying to figure out portion sizes can be a bit daunting. You may have heard that one serving of chicken is 3oz, but what exactly does that look like? Now, if you knew that 3oz of chicken is about the size of a deck of cards or the palm of your hand, that’s a lot easier to visualize, right?
Here’s an easy way to use common objects and even your own hand to determine common portion sizes.
1 oz. = 1 Thumb
1 tsp. = 1 Thumb Tip
3 oz. = 1 Deck of Cards /Palm of Hand
1/4 Cup = 1 Golf Ball
1 Cup = 1 Fist
Need more help figuring out what to eat or how to get healthy? Feel free to contact us for a consultation by telephone or Skype.
Dorothy and Lori
For some the debate still continues if organic is better than conventional. We’ll let you make your own decision on this one. However, one thing that is a known fact is that some fruits and veggies contain more pesticides and insecticides than others. Insecticides such as organophosphate that have been found in collared greens and kale affect the nervous the system and are highly toxic. Organophosphate has largely been removed from use however it is not banned.
GMO (genetically modified) foods are also becoming more popular these days and corn continues to be high on the list. Make sure to read labels, as most times you will find items listed as Non-GMO.
Below is a list of the dirty dozen that should be bought organic.
3. Sweet bell peppers
6. Nectarines -imported
Plus: Green beans
We should also mention that buying organic from another country has risks too, as their labeling laws may be different than here in the states, such as Mexico.
To see the Clean 15 list of fruits and veggies that are lowest in pesticides click here.
For more information or assistance with designing a meal plan to meet your metabolic needs contact us.
Resources: Environment Working Group for their 2012 Shopper’s Guide
With summer getting under way, we’re all getting ready to spend more time in the glorious sun! But before you head out to the beach, a baseball game or next outdoor family gathering, get the updated facts on the best and safest sunscreen for you and your family.
Did you know that all sunscreens are NOT CREATED EQUAL!
Based on research from the Environmental Working Group, some sunscreen brands can break down in the sun, leave you overexposed to damaging UVA rays or contain potential hormone-disrupting compounds. See their recommendations below for a sun safe summer!
Ingredients to Avoid
Vitamin A (retinyl palmitate)
Added insect repellent
Ingredients to Look For
Avobenzone or Mexoryl SX
Products to Avoid
SPF above 50+
Products to Look For
Broad spectrum protection
Water resistant for beach, pool & exercise
SPF 30+ for beach & pool
Don’t be fooled by a label that boasts of high SPF. Anything higher than “SPF 50+” can tempt you to stay in the sun too long, suppressing sunburn but not other kinds of skin damage. The FDA says these numbers are misleading. Stick to SPF 15-50+, reapply often and pick a product based on your own skin coloration, time planned outside, shade and cloud cover.
News about Vitamin A. Eating vitamin A-laden vegetables is good for you, but spreading vitamin A on the skin may not be. Government data show that tumors and lesions develop sooner on skin coated with vitamin A-laced creams. Vitamin A, listed as “retinyl palmitate” on ingredient labels, is in one-fourth of sunscreens on the market. Avoid them.
Ingredients matter. Avoid the sunscreen chemical oxybenzone, a synthetic estrogen that penetrates the skin and contaminates the body. Look for active ingredients zinc, titanium, avobenzone or Mexoryl SX. These substances protect skin from harmful UVA radiation and remain on the skin, with little if any penetrating into the body. Also, skip sunscreens with insect repellent – if you need bug spray, buy it separately and apply it first.
Cream, spray or powder – and how often? Sprays and powders cloud the air with tiny particles of sunscreen that may not be safe to breathe. Choose creams instead. Reapply them often, because sunscreen chemicals break apart in the sun, wash off and rub off on towels and clothing.
Visit the environmental working group’s website to check the safety of your sunscreen brand here
To learn more about food, exercise, and lifestyle choices can imact your health, contact us for a consultation.
Enjoy the sun!
Dorothy and Lori
Thank you to:
Have you ever thought about your current level of health as a stage in your life? If so, what stage would you place yourself…?
Stage 1: Stabilizing
Stage 2: Getting healthy & bringing the body back into balance
Stage 3: Getting in Shape (stage 1 & 2 needs to be met first)
We find so many times in our practice that individuals have not felt well for so long and this becomes their baseline for “normal”. They know that they don’t feel themselves, however, they think that hopping on a treadmill and cutting calories becomes the answer to getting back in shape, as this is what the media usually teaches us. This path of finding health most of the time does not work and if it does, it doesn’t last for long because their bodies are not in a state of good health that can handle the level of intensity of exercise and caloric restriction. This is an example of an individual who needs to focus on Stage 1, stabilizing.
Once you become educated on understanding the pillars of health it will be easy for you to identify what stage of health you are currently at and you can begin your path to wellness where you health goals can be accomplished vs. feeling like no matter what you try or do you remain the same. Below are the definitions of the pillars of health, which are you?
Stage 1: Stabilizing: Stage 1 is all about being able to recognize how you are feeling and come into realization that those headaches, stomach aches, weight gain, poor sleep, night sweats, digestive issues etc…. are signs from your body that it is not in a stable state.
What to do? Contact Dorothy or Lori at Replenishing Soul to set up a consultation to discuss your current level of health. We will be able to put a plan in place for you that will help move you into Stage 2. Lab tests may be recommended, food tracking, temperature monitoring etc. may be asked of you to acquire more information about your current level of health/stage 1.
Stage 2: Getting healthy: Now that we have identified what items of health need to be addressed from Stage 1 we can move into Stage 2…Getting Healthy! Stage 2 is all about active participation on your part of the changes that need to be made in your lifestyle that will help us to bring your body back into balance. The goal in stage 2 is to eliminate all of those pesty aliments you have suffered from in stage 1. As these ailments begin to be eliminated this is your first clue that the body is coming back into balance.
What to do? Follow the plan that Dorothy or I have put into place with you. We will touch base with you every 2-3 weeks either in person or over the phone to see how things are progressing and if changes in the current plan need to be made.
Stage 3: Getting in shape: Congratulations you have made it! You are well on your way to dropping pounds, building muscle, increased athletic performance, anti-aging, improved skin tone, better sleep, increased energy/mood etc. Once the body has been brought back into balance (stage2) and does not need to work so hard as in stage 1, it’s smooth sailing from here. You have now created an environment that allows your body to optimally function.
What to do? Stay consistent with all plans put into place from previous stages. Be able to identify when you might be falling back into old patterns. Become aware of when life stressors are becoming too much and when boundaries need to be set or when you need to take a “time out”. Stage 3 is all about remaining as an active participate in your health.
If you would like more information about healing your metabolism or would like to one on one coaching, please contact us for more information.
Health & Happiness
Lori & Dorothy
Picture by: http://www.tylerandmimiford.com/wp-content/uploads/2010/06/vemma_success_pillars.jpg
We’ve all heard about the importance of having a healthy metabolism, which is responsible for turning the food you eat into energy. This chain of chemical reactions is also involved in
breathing, circulating blood, contracting muscles, eliminating waste and the function of your brain and nerves. As you can see it’s a pretty powerful system, and one that needs to be working optimally to keep you healthy.
If your body’s metabolism is altered, it will affect all other systems in your body. Difficulty with weight loss, thyroid issues, respiratory issues, getting sick frequently, PMS, headaches, depression, and so many others can be connected to a sub-optimal metaboilsm.
Did you that any form of stress can alter your cell metabolism, or put in another way how your cells breathe and use energy? These stressors can be emotional, environmental in the form of toxins (as Lori said in our last newsletter–think organic!), too much cardio, not eating the right amount of proteins, fats, and carbohydrates, or not eating enough times during the day…to name a few! What’s even more alarming is that the very food you are eating could be making the problem worse, even if the food you eating is considered “healthy”. We always say that health is not ”one-size-fits-all”, so it’s vital to know what you personally need to keep your body working at it’s best.
Take the Metabolism Test:
Your body temperature is a way to test the health of your metabolism. Under “stress” your body pulls blood from the periphery (arms, legs) to support your vital organs which causes your body temperature to drop. (A cold nose is also an indicator). So, if your body temperature is below 98.1-98.6 which is considered “normal”, you could have a slowed metabolism. This handy test can also help you see if the food you are eating is slowing your metabolism even further and if the exercise you are doing is helping or harming you!
1. Take your body temperature as soon as you wake up, before getting out of bed. Record this number.
A number below 98.1 can indicate a slow metabolism.
2. Take your body temperature 20 minutes after a meal.
If it goes below the body temperature you had when you first woke up, the food you are eating is not right for your metabolism.
3. Take your body temperature 30 minutes after exercising.
If it drops below the number you had in the morning, the exercise you are doing is not right for your metabolism.
If you would like more information about healing your metabolism or would like to one on one coaching, please contact us for more information.
Dorothy and Lori
New Year’s resolutions! Yep, it’s that time of the year, now we don’t know if any you have set out to make a resolution or even what they might be but, we thought we might help get you started with discussing a few easy tips to getting healthy and in turn just might help put some extra cash back into your wallets. So here you go!
1. Get to bed early- not only does sleep help to rejuvenate your body but if you get to bed early, you can get up earlier & more easily. Therefore, having time to make yourself a healthy breakfast and instead not have to spend money on grabbing breakfast on the go.
2. Stop or cut back on drinking caffeine – caffeine stresses the adrenal glands and in turn can make loosing weight difficult. Cut back or if you’re brave enough stop caffeine all together. See how much moola you save from ordering those triple venti latte’s.
3. Plan your weekly menu- when planning your weekly menu you not only eat healthier during the week you also save an incredible amount of money. I have found that when I don’t plan my menu I can spend anywhere from $30.00-$180.00 extra a week.
4. Drink water- if there is only one health change you make for the better, let it be to drink more water. It’s an easy and cheap way to detoxify the body. So instead of grabbing that afternoon coke from the vending machine, pocket that change and drink out of that water bottle you brought from home.
5. Exercise- if exercise is one of those things that is hard for you to fit into your schedule, then do it over your lunch. The point is that you just need to get your body moving! Rather than spending money on lunch and gas spend that time more wisely and use it to exercise and bring leftovers from last night’s dinner. Ask a friend to join you and get healthy together.
We hope these quick 5 tips help you start your New Year off right! If you would like a health plan designed specifically for you please give our offices a call to set up your consultation!
Health & Happiness in 2012
picture by: http://www.targetwoman.com/image/money-saving-tips.jpg
Did you know that drinking water at certain times of the day can have a dramatic effect on the body? It is true, every day I start my morning off with a large glass of room temperature water to awaken my internal organs and get “things” moving. Water is a necessity for the body, it helps to regulate blood pressure, helps with digestion and can help avoid stroke and heart attack. Below is information that was written by a cardiologist and was an email sent to us from one of our clients explaining the best times of the day and how much water to drink so that risk of illness may be avoided.
- 2 glasses of water upon awaking will activate internal organs
- 1 glass of water before a meal will help with digestion
- 1 glass of water 30 minutes before a bath can help lower blood pressure
- 1 glass of water before going to bed avoids risk of heart attack, stroke and/or leg cramps.
Depending on what literature you read our bodies are made up 75%-90% of water. Every organ, muscle and cell in your body uses the water you drink to help keep your body working every single day. Dehydration can be a serious issue and by the time you’re thirsty your way behind in your water intake. Here are some signs that you may be dehydrated before you even become thirsty.
- Hunger ( if you notice you’re hungry after eating a good sized meal – drink water before putting more food in your mouth, your thirsty, not hungry)
- Foggy thinking
If you would like more information about how much water you should be drinking daily or have health information you’d like to share with us please feel free to contact us.
To Your Health,
Dorothy and Lori
The liver is the body’s second largest organ and it’s primary job is detoxification. Simply put, the liver takes a potentially harmful substance in your body and transforms it into a less harmful substance so that the body can then safely eliminate it. The liver also plays a role in fat burning. It works with the gallbladder to help us excrete fatty substances, including stored body fat.
In modern days, many of us are treating our livers unkindly, and they just can’t keep up. Alcohol, caffeine, trans fats, sugars (including fructose and sucrose), synthetic substances (ie..pesticides, medications, skin care, etc..) and infections/viruses all put an extra burden on the liver. When this happens, cells in the liver begin to die and the liver eventually is unable to regenerate new cells.
What, you may be wondering, replaces those lost liver cells? Fat! If this happens to you, you may get diagnosed with a fatty liver by your MD.
The liver is also responsible to making approximately 80% of the cholesterol in your body. (Remember, cholesterol is our friend as it is responsible for making all of our steroid hormones among other things.) The liver will make cholesterol to protect itself, since cholesterol can act as an anti-inflammatory. So when your liver is exposed to substances that can inflame it (as in the list above) it will make extra LDL cholesterol (the “bad” cholesterol) for protection.
Ensuring good liver support as well as finding other sources of hidden inflammation in your body is a great first step in lowering cholesterol. Our upcoming Wellness 101 class in Los Gatos is a great place to learn about hidden inflammation and what to do about it.
Take The Test
2. I have a tender point in the center of my chest (at the bra line).
3. I have a very short fuse/temper.
4. I have PMS.
5. I have cellulite.
6. I get hot easily.
7. My sleep is worse during a night that I consumed alcohol.
8. I have floaters in front of my eyes.
9. I get bloated easily.
10. I have elevated LDL (“bad”) cholesterol.
11. I drink alcohol daily.
12. I prefer to start my day with coffee.
If you suspect that you have an unhappy liver, the first thing to do is to eliminate the items listed above to give your body a break. Discovering the source of hidden inflammation including food allergies, hormone imbalances, parasites, etc.. is also critical to getting balance back into your body. If you would like more information or to set up a personal consultation, feel free to contact us.
References: Weaver, Libby Accidentally Overweight 2010Image thank you to: http://www.google.com/imgres?q=liver&um=1&hl=en&client=safari&sa=N&rls=en&biw=1168&bih=592&tbm=isch&tbnid=tDpIFtlTLBwIYM:&imgrefurl=http://healthlob.com/2011/05/choice-liver-treatment/&docid=zUJjTuBcQvsNqM&w=590&h=581&ei=w2-KTtGcLcWFsgKBmuCjBA&zoom=1&iact=rc&dur=791&page=3&tbnh=109&tbnw=111&start=40&ndsp=20&ved=1t:429,r:12,s:40&tx=49&ty=45
What is inflammation? By definition it is …Pathology. Redness, swelling, pain, tenderness, heat, and disturbed function of an area of the body, esp. as a reaction of tissues to injurious agents.
Typically when one thinks of inflammation one thinks of a cut or a sprain that may become red and swell and this is the extent of what one thinks of when it comes to inflammation. We are here to tell you that inflammation is more than just a cut or a sprain. Just as the definition above states it is a disturbed function of an area of the body do to injurious agents. For the purpose of this newsletter we will be discussing areas of the body that are susceptible to inflammation and what exactly are injurious agents.
First of all, any part of the human body can become inflamed. That means that muscles, nerves, organs and skin are all vulnerable to inflammation. Becoming inflamed does not just happen from being injured from an accident. Becoming inflamed as stated above in the definition comes from injurious agents. What we need all of you to understand is that an injurious agent can come from the food you eat, the beverages you drink, lack of sleep, emotional and physical stress, etc. Each of these agents can affect your body in different ways but all can end up causing inflammation.
We see so many people that come into our offices not feeling well, feeling tired, knowing that something is wrong with them but yet nothing is found by their healthcare professionals. More times than not these individuals bodies are trying to fight inflammation and our job is to find the source. We do this by running gut, hormone, liver or food sensitivity testing. Typically what is given to treat inflammation are anti-inflammatory drugs and at times this is necessary but what we want all of you to know and understand is that if the injurious agent is not removed then you are only treating the symptoms and not the problem.
If you would like more information about our in-home test kits or would like more information about injurious agents please feel free to contact us at www.replenishingsoul.com