Tag Healthy Lifestyle

January 3, 2017 by Victoria Santalesa

Yes, Women Can Be Fit

“I’m not flawless. I have unattractive feet. unruly hair and oversized calves, but I push this body to its absolute limit and it has never let me down.” These are the words of Ironman Chrissie Wellington. Chrissie’s sport of choice is one which entails completing a 3.8 km swim, a 180 km bike ride and a full marathon, consecutively executed. Athletes staggering toward the finish line is not a rarity in this challenge. Wellington won the Ironman World Championship in Hawaii in 2007, on her first attempt, easily outperforming many top male athletes. Talk about endurance.

Although women may never be a physically powerful as men in general, recent studies show that women can exercise at the same intensity as men for a longer time. Read on for what these studies show and what this means for ladies.

Why is This Important?
Knowing the differences between the way women and men perform may be helpful in determining which sports are best for each gender. A new paper published in the “Medicine and Science in Sports and Exercise” journal reports that most studies on performance and activity are only done on men. However, the few that do involve women have shown that routines designed for men may not be well suited to women.

Men and Women Are Different
Sandra Hunter, PhD, associate professor of exercise science at Marquette University says, “The bottom line of training or rehab is that you have to fatigue a muscle in order to increase its strength. So if men and women fatigue differently, they should be treated differently.”

Research that women have more strength in their legs after cycling or running for a long time than men. Ladies can also hold isometric contractions (flexing a muscle, making a fist)for longer periods of time at maximum strength as their male counterparts. “We perform these types of subtle contractions all day long,” says Hunter. “They’re important for holding us up, for example, while we’re standing or sitting upright.”

Another reason for women’s increased endurance has to do with their metabolism. Women’s bodies burn fewer carbohydrates and more fat than men, which, as Hunter says, “sets them up to perform potentially for longer periods of time. But they have smaller hearts, smaller muscles and more body fat than men, so it can be hard for them to keep up with men in a sport like running, while in activities like swimming the differences are less important.” Hunter refers to Diana Nyad, “The first person to swim from Cuba to Florida was a woman.”

The Tougher Sex?
While it would be nice to claim it, there is still no hands down winner for the title of “The Tougher Sex,” but for now it is safe to say that women get more points when it comes to withstanding fatigue. However, it is a small victory for women in that they’re being recognized as a force in the athletic arena and that they’re specific concerns are being addressed. Thank you, Chrisse Wellington, et al.

So, what do you think? Does this give women the edge or are men still on top when it comes to sports? Let us know! And, if you’re a female athlete, let us know how you endure!

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January 2, 2017 by Victoria Santalesa

Schedule These Boosters Now

“It might hurt a little but it’ll help a whole lot!” That’s the catchphrase from the “Sid the Science Kid Getting a Shot: You Can Do It!” video clip. The short is designed to make kids who dread getting their vaccinations an idea of what to expect. Of course, the goal of the clip is to make the child more comfortable. Does it work? Well, the needles still look pretty darn scary, but it may help you convince your kid that there is a likelihood of getting a nasal spritz instead of an injection. Also, the song is pretty catchy.

Although most of us associate the thought of vaccinations with cartoon character band- aids and lollipops, there are some important booster shots that adults should not go without. Here are some boosters that you should be thinking about scheduling so that you and your family can stay healthy throughout the year.

Tetanus
If you’ve got a hunky handyman working on a project around the house, you may want to get him a tetanus booster in case he gets a wound or cut. Men under the age of 59 are three times more prone to get tetanus because that have not had their booster shots. The TD vaccine for tetanus and diphtheria needs to be administered every ten years. Both tetanus and diphtheria are serious diseases that are caused by bacterial toxins. Be sure to get yourself immunized.

Chickenpox (varicella) Chickenpox can be serious if it develops after childhood. Adults who are not already immune should get this vaccination. The chickenpox vaccine requires two doses and is not recommend for pregnant women and individuals with immune system problems.

Hepatitis A
Adults who live in communities where outbreaks of hepatitis A are common, or who are planning to travel to foreign countries in South or Central America are advised to get this vaccine. Adults with risk factors like liver disease should also be vaccinated if they are not previously immune. Hepatitis A is a viral infection affecting the liver and is usually caused by eating or drinking contaminated food or water.

Influenza
While no one should go without the flu shot, they are espcially important for individuals with health conditions like heart, lung, or immune system disorders, or asthma, which can be complicated by the flu. Health care workers who work with people at risk for the flu and caregivers of children under 2 are also advised to get the vaccination, as rare pregnant women. The flu vaccine should be repeated each year because the strains of influenza changes each flu season. Healthy, people between 5 and 49 have the option of the nasal- spray vaccine along with the injection, so you’re in luck if your hate needles.

Measles, Mumps, Rubella (MMR)
People born after 1957 may need the MMR vaccination if they aren’t already immune. The vaccine is not for pregnant women or people with immune system disorders and Women should not become pregnant for 28 days after being vaccinated.

If you are at risk of contracting any of these diseases, you should get vaccinated pronto. But don’t worry, if Sid the Science Kid can do it, so can you! Let us know how your vaccinations went. Good luck and keep healthy.

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January 1, 2017 by Victoria Santalesa

Tips For Avoiding Junk Food

Do you ever wonder how many people watched the movie “Supersize Me'” while eating a huge tub of movie popcorn and sipping a large soda? Do you ever wonder how many shook their heads at the follies of the habitual junk food eater while indulging in the very object of their scorn? We all know that practicing is a lot harder than preaching, but the ugly truth is that, if there is anything to be learned from “Supersize Me” it is this: junk food is bad for you. It is physically harmful and physiologically addictive. If you are fed up with being fed up, here are some tips for avoiding junk food.

1. Over 5? Put it down!
If you see more than five ingredients on a food label, leave it out of your shopping cart. The more ingredients a product contains, the greater the likelihood that it contains processed ingredients.

2. Tricolor
According to a 2012 Cornell University study, people have a preference for a plate of food featuring three different items of three different colors. Keep this in mind the next time you reach for a candy bar. Think more along the lines of fruit slices or mixed nuts. This way, you are getting a better balance of nutrients and a variety of tastes.

3. Make other plans
Does your daily schedule include a mid afternoon trip to the snack bar? If so, try to find yourself taking a healthy five minute walk at that time. You will soon find yourself forgetting all about that daily bag of gummies.

4. Fruit for Dessert
If you can’t get through the day without something sweet, no problem! Make a parfait with fruit and Greek yogurt or freeze some grapes for after dinner.

5. Overchew
Adam Melonas, founder of UNREAL candy says, “If you can make people chew more, they eat less.” When you’re picking food, take chew time into consideration. A nice crisp apple will keep your mouth busy for a while, whereas a whole banana can take under a minute to consume. If you’re looking to keep your mouth busy, the apple is a better choice.

6. Learn Gross Facts About Your Food
Ignorance is bliss! The more you know about processed food, the less likely you are to eat it. For example, frozen chicken breast get their “grill marks” from machines containing vegetable oil. Processed food like Kool Aid and breakfast sausage contain BHA, a preservative that Health and Human Services consider a carcinogen. The BBQ flavor in Baked Lays is made with milk and chicken powder and the vitamin D3 in yogurt is made from sheep’s grease.

7. Keep the Good Stuff Close, keep the bad stuff out
Make sure to have the healthy foods where you can reach them; in the front of the fridge or on countertops. Be aware of foods that trigger junk food binges and don’t buy them.

If you are a junk food junkie, tell us about your struggle, or if you beat junk food, tell us how you did it. Remember, we love to hear all the facts!

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December 29, 2016 by Victoria Santalesa

Wake Up Without That Puffy Feeling

What does the term “Fat Monday” mean to you? In the New Orleans Mardis Gras, it is known as the Monday before Ash Wednesday marking the tradition of the New Orleans carnival king’s arrival. However, to those of us who devote our weekend to gluttony, Fat Monday has a very different, not so celebratory meaning. Is Saturday your cake and cookie night? Do you spend your Sunday afternoons trolling social media with a melting pint of Haagen Dazs? If so, you are probably all too familiar with Fat Mondays. However, Fat Mondays are ok; it’s when Fat Mondays become Fat Tuesdays, Wednesdays, Thursdays, and Fridays when you have to start to worry. When you start feeling sick and tired of feeling sick and tired, there may be some simple mistakes you’re making.

1. You eat a late night dinner heavy on carbs and sugar
While a big dinner and dessert may feel like the perfect ending to a perfect day, it might not mean such a great morning after. Meals right before bed time force your body to concentrate on digesting food instead of getting a good night’s sleep. If you want some quality shut-eye, you’re better off eating a small serving of protein and swapping the mashed potatoes and fries for sweet potatoes. The complex carbohydrates and fiber in sweet potatoes will keep you fuller and reduce sugar cravings.

2. You’re eating too many sweets
If you’re getting a sugar high at night, you can expect a crash in the morning. Dawn Jackson Blatner, registered dietician, says, ” Refined, processed and sugary carbs are empty calories.” They require a lot of energy to digest, but leave you depleted of nutrients, Whole grain toast with almond butter can be a better way to fix the sugar craving while getting some nutritional value.

3. You’re eating lean meats and proteins late at night
Blatner says, “Protein takes the longest of any food group to digest, so too much of it will make your body work too hard and not be relaxed enough to get a good night’s sleep. To avoid this, try to get your protein by eating smaller portions of protein rich meals throughout the course of the day, rather than late at night

4. You eat too much fruit
Although fruit contains loads of vitamins, it also contains a lot of natural sugar, which can be harmful if you have diabetes and can also lead to a stomach ache. If you want to get your fruit fix, your best off with a handful of cherries, which contain phytochemicals like melatonin, to enhance sleep. Bananas are another great choice.because they contain muscle relaxants like potassium and magnesium to ensure a better sleep.

5. O.J., Coffee, or “Nightcap”
O.J. and coffee are traditional breakfast beverages and should probably remain that way. If you’re prone to acid reflux, orange juice is not the best pre- slumber choice and neither is coffee. Drinking java anytime after 2 p.m. can be enough to impede sleep and even decaf can contain some caffeine. Although alcohol can help to bring on sleep, the quality of the sleep may not be the good, According to Blatner, “Instead of getting a good night’s sleep, your body has to work to metabolize the alcohol. Chamomile or mint teas are both better nighttime options.” If you want a snack before sleep, try to keep it around 150 calories with a little protein so it doesn’t disrupt the sleep cycle and leaves you feeling energized in the morning.

If you’re a pre-bedtime snacker, we’d love to know how you keep the puffiness away? Drop us a line! We love to hear from you!

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December 27, 2016 by Victoria Santalesa

Ideal Amount of Exercise

Humorist Dave Barry once said, “Albert Einstein discovered that a tiny amount of mass is equal to a huge amount of energy which is why you have to exercise for a week to work off the thigh fat from a single Snickers.” Although this may be a bit of comedic hyperbole, looking at the calorie burn exercise time ratio can be quite disheartening. For example, according to an infographic, a 490 calorie Big Mac will take the average women over an hour of weightlifting to burn. Wash it down with a soda and that’s about two hours of cardio. With those kinds of figures, you could spend the next few years in a never ending cycle of eating and exercising. So where do we draw the line? How do we decide how much exercise is enough and how much is too much? Here are some hard and fast guidelines that will help you find out the ideal amount of exercise for your body.

How Much Exercise Do I Need?
According to the Centers for Disease Control and Prevention, you should be getting thirty minutes of aerobic exercise 5 days a week. But the American College of Sports Medicine says that if you’re are doing a high intensity workout, you can cut that number down to 75 minutes a week with strength training and stretching 2 -3 days a week.

For Weight Loss
If you are looking to drop pounds, a study in JAMA Oncology found that 300 minutes of physical activity each week was the best way to obtain the greatest loss of weight and body fat. However, if that number seems a little out of reach to you, there may be other ways of achieving weight loss goals. Lisa Cadmus- Bertram, Ph., assistant professor of kinesiology at the University of Wisconsin explains, “… for most people, there is more room to cut calorie intake than to expend very large numbers of additional calories.” In other words, the key to success is burning more calories than you are taking in, so if you cut down on food intake, you may be able to avoid spending half a day at the gym.

To Tone Up
To add additional tone, incorporate resistance and strength training. This will help to build muscle and also increase the basal metabolic rate, which is the amount of calories your body will burn calories when it is resting. Also, try to engage in a variety of exercises to challenge your body in different ways.

For Longer Life
By engaging in the 150 minute minute of activity per week with 2 to 3 days of resistance training, you are not only ensuring a fit body, but you are also working to strengthen the lungs and heart, to avoid inflammation and to prevent insulin resistance from developing.

For Better Sleep
A study of over 2,600 adults found that those who did their recommended amount of physical activity reported a 65% improvement in quality go sleep, were 68% less likely to have leg cramps at night and were 45% less likely to have difficulty focusing when they were tired as compared with individuals that did not get the recommended amount.

In short, aim for 150 minutes of aerobic activity per week and double that if you want to see weight loss results, but in the end it is most important to balance your exercise with food intake and maintain a schedule that works for you. Let us know how you do it. Eat happy and be healthy!

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December 24, 2016December 13, 2018 by Victoria Santalesa

How to Boost Your Skin’s Winter Radiance

The winter months can quickly take their toll on your skin, zapping it of its radiance.

Fortunately, there are several ways in which you can boost this back up, resulting in that vibrant winter glow you have always dreamed about.

Use a Gentler Cleanser

In the warmer months, your skin’s sebaceous glands naturally produce more oil. However, this slows down in the winter. This, coupled with the fact that the dry air outside, as well as inside from artificial heating, is sucking away your skin’s moisture, means that you need to try to retain as much of your natural oils as possible.

Retaining your natural oils will give your skin the radiant glow you’re looking for.

What does this have to do with your cleanser?

Well, a cleanser is designed to clear away dirt, makeup and, of course, oil from the skin. A stronger and more potent cleanser will do this to a greater extent, stripping away a large portion of the skin’s natural oils.

In order to prevent that from happening, you need to switch to a gentler cleanser.

Which cleansers are more gentle?

Cream cleansers tend to be the best for the winter months, as they add moisture back into the skin while they cleanse. Cleansing oils can also be useful for dry skin, although those with oily skin may find these too heavy.

Moisturize Your Skin While It Is Still Damp

Want to give your skin an instant boost of radiance?

This trick is the way to do it, and it also benefits your skin so much.

After cleansing your skin, whether this may be in the shower or otherwise, make sure that you do not rub your skin dry. Not only will this irritate and damage your skin, but you also need your skin to retain quite a bit of that extra moisture in order for this to work.

Gently pat your skin with a soft towel to clear away excessive amounts of water, and then reach for your moisturizer. Apply this to your damp skin, gently massaging it in.

Now, take a look in the mirror…

You will likely see that your skin has a glow to it that wasn’t there before.

Why is this?

It is all down to making the most of the way in which a moisturizer works…

While a moisturizer does deliver a small amount of moisture to the skin, its main role is to form a protective seal over the surface of the skin. This prevents the moisture that is already in and on the skin from evaporating, while stopping any impurities from easily entering into the skin.

When you apply moisturizer to skin that is already damp, all of those extra water molecules end up trapped beneath the moisturizer’s protective layer. This then means that there is only one place for them to go, and that’s down into your skin.

Young woman applying moisturiser to face

This is why your skin instantly looks so much more radiant after moisturizer has been applied on damp skin.

What should you be using to moisturize your skin?

In the winter, you need a thicker, heavier and greasier moisturizer than you do in the summer.

Plant butters and oils are perfect for this…

Make Use of Plant Butters and Oils

Plant butters and oils are incredibly nourishing for the skin, containing so many vital minerals, antioxidants, fatty acids and more. All of this will help your skin to battle through the harsh days of winter.

Which plant butters and oils should you be using?

Here are some of the best plant butters to use on your skin in the winter:

Shea Butter – packed with vitamins A and E, as well as essential fatty acids and antioxidants, shea butter strengthens skin cells while protecting them from environmental damage. It also contains powerful anti-inflammatory properties and can significantly relieve dryness and itchiness. If you are looking for a way to protect your skin from windburn, shea butter is again worth considering
Cocoa Butter – a great source of vitamin E, which heals and protects the skin, cocoa butter is packed with a number of other vitamins and antioxidants too. It hydrates and re-balances the skin, and has aromatherapy benefits too. Massaging this ingredient into the skin has been proven to improve the immune system and reduce feelings of stress
Mango Butter – known for its protective and moisturizing qualities, mango butter supports skin cells, preventing degeneration, while also giving the skin increased flexibility. It is great for treating some of the dry skin issues that often come with winter, from peeling and itching skin to eczema and roughness

When it comes to the best plant oils to use on your skin in the winter, these are all worth considering:

Camellia Seed Oil – known for being a favorite among Japanese Geisha, camellia seed oil, along with its many antioxidants and nutrients, is easily absorbed by the skin. Unlike many other ingredients, it is able to make its way deep into the skin’s layers, where it then replenishes the skin and prevents moisture from evaporating
Carrot Seed Oil – thanks to its high content of carotol, beta-carotene and vitamins A and E, carrot seed oil is fantastic for rejuvenating the skin and giving it a glow in the winter months. It quickly counters dryness and dehydration, while bring light enough for those with oily skin to use
Cucumber Seed Oil – known for its gentle yet effective properties, cucumber seed oil is packed with phytosterols. These compounds have been proven to be able to restore the skin’s moisture balance, strengthen its protective barrier and improve its elasticity
Jojoba Oil – one of the best oils for those with oily skin to use. Its molecular structure closely resembles that of the skin’s own sebum, tricking the skin into believing that it has produced the oil itself. This triggers it to adjust its own production of oil, slowing this down. This is a great way to deal with oily skin in the winter, instead of using harsh products that strip away too much of your skin’s natural oils

Stay Active

You may not think that the amount of exercise you do has any sort of direct effect on the radiance of your skin, but it really does…

Yes, it can be so tempting to stay wrapped up indoors in the warmth in the winter, but keeping your body active and moving is so important.

Why?

Well, to begin with, your blood flow naturally slows down in cold temperatures, due to the way in which the cold constricts your blood vessels. Exercise helps to speed your blood flow back up. This means that your skin cells are able to receive a greater amount of oxygen and other nutrients, enabling them to fully function.

Since your blood flow is also responsible for carrying waste products away from your skin cells, this increases skin detoxification, which will enhance your skin’s glow.

There is nothing wrong with exercising indoors, and this is definitely better than not exercising at all. However, even if you keep the majority of your workouts indoors, try to spend at least one session a week exercising outdoors. This outdoor time is great for your skin, enabling it to get away from the dry indoor air.

Two friends jogging in the woods

Plus, embracing the winter will really help you to beat any winter blues and appreciate all of the beauty that the season has to offer.

Make Sure that You Are Regularly Exfoliating

You will likely notice more roughness and dryness on your skin in the winter months, and this is due to all of its moisture being sucked away into the dryness around you.

This leaves your skin cells parched and flaky, which is not a good look to have!

While exfoliation is important throughout the year, it becomes even more so in the winter. Exfoliation will quickly clear away any rough, dull, dry or dead skin cells, enabling the fresher, newer ones beneath to show through.

Not only that, but exfoliation enables the rest of your skin care products to better penetrate into your skin’s layers, meaning that they are able to work to their full potential.

How should you be exfoliating?

Well, you have two main options:

Physical Exfoliation – this makes use of abrasive materials that are physically rubbed across the skin in order to dislodge dirt, dead skin cells and excess oil
Chemical Exfoliation – this makes use of chemicals that dissolve the glue-like substance that keep dead skin cells attached to the skin’s surface, enabling these to then be washed away

So, which one is best for winter?

Many would guess physical exfoliation, but that’s where you would be wrong…

The abrasive nature of physical exfoliation ends up causing quite a bit of friction against the skin. This irritates and damages it, and some abrasives can even end up creating micro-tears in the skin.

On the other hand, chemical exfoliants work in a much gentler way, and there are different ones out there that are suitable for every skin type.

Alpha hydroxy acids, such as glycolic acid, lactic acid and tartaric acid, are great for dry and sensitive skin. However, make sure that you begin gradually, so that your skin has the chance to get accustomed to these new ingredients.

For those with oily skin, beta hydroxy acids, such as salicylic acid, would be your best choice. This exfoliates deeper within the pores, helping to clear out the blockages that would have otherwise led to breakouts.

How often should you be exfoliating in the winter?

This depends on your skin type…

Once a week is enough for those with dry or sensitive skin, while those with oily skin may need to increase this.

Make sure that you aren’t tempted to over-exfoliate either…

This can severely damage your skin’s protective layer, leaving you with redness, dryness, inflammation, sensitivities and more.

Adjust Your Diet

Your skin is your body’s largest organ, so it only makes sense that the food you eat will have a direct impact on the health and appearance of your skin.

Your body, as well as your skin, has different nutritional needs in the winter than it does in the summer, and it is important to cater to these.

Flat lay of healthy food on table

What should you be eating in the winter?

Try adding more of these foods into your diet:

Oily fish – these are packed with omega-3 and omega-6 fatty acids, as well as vitamin D, all of which help to protect and nourish the skin during the winter
Avocados – one of the best sources of vitamin E, avocados heal and protect the skin from within
Sweet potatoes and winter squash – high in vitamins A and C, these vegetables help to increase skin cell regeneration and protect the skin from aging
Cocoa – contains specific flavonoids and antioxidants that help to improve skin texture and increase blood flow to the skin, therefore nourishing it with more nutrients and oxygen
Bell peppers – vitamin C not only boosts the immune system, which is why it is often recommended for winter colds, but it also provides potent antioxidant and anti-inflammatory benefits to the skin. While citrus fruits are great for obtaining vitamin C, bell peppers actually contain three times the amount of vitamin C as an orange, making this the vegetable to eat more of

Anything you should stay away from?

Yes. Stay clear of alcohol, sugar and excess salt in the winter, along with any other foods that lead to dehydration. Your body needs to retain all of the moisture it can in the winter, especially if you want your skin to look radiant.

The winter months can be tough on your skin, but there are plenty of steps that you can take to restore your skin’s natural radiance. From knowing which ingredients to use topically to understanding the best skin care techniques for the colder season, these tips will give your skin a beautifully rosy winter glow.

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December 22, 2016 by Victoria Santalesa

Tips For Reducing Neck and Shoulder Tension

There are a lot of people out there with shoulder and neck pain, and apparently, a number of them have found a temporary solution. There are online communities dedicated to the joint cracking habit, providing members with a forum in which they can share their most satisfying bone crunching experiences. Although cracking joints has been linked with arthritis in the past, there seems to be no definitive proof of this, and many professionals even condone the practice, crediting it with relieving “tons of tension.” If you have no compunctions about joint cracking, it seems as if you are in good company, but if you are still skeptical about the practice, there are other methods to relieve neck tension and shoulder pain. Here are just a few.

At the Computer
While the computer age has done much for improving almost every part of our lives, it has done very little for our posture. To fix the computer hunch, draw your head back as if someone was grabbing the hair at the center of your head and gently pulling. Then, imagine a helium balloon was attached to the top of your head and as pulling it upward. This head position should work wonders.

Looking Down at Your Device
Tipping your head forward for long periods of time puts a lot of stress on your neck muscles. One way of relieving this is to bend your arm at the elbows and lean the elbow against the center of your ribcage. This should bring the device closer to your face and alleviate some of the strain.

If this is not possible, you can try to use your eye muscles instead of your neck and shoulders. Put the phone in your lap. Look down at your phone while keeping your head straight. Then place the phone on a table slightly to your right or left. Look over at the phone without turning your head. Do these steps repeatedly to get in the habit of using your eyes rather than assuming uncomfortable positions.

When You Work Out
The muscles in your neck connect to the muscles in your trunk, so working the two together is a sensible idea. For example, if you’re doing planks, try and bring your head backwards while keeping your eyes to the floor, stretching your spine up to your head. Training with good posture is key to improving posture in general.

While You Sleep
Even though sleep is a time of general relaxation, it does not always mean that our muscles are relaxed. When you lie down, consider the position of your head in relation to the rest of your body. Think of your spine as your center with your head stacked on top of your body. If you find your head leaning to the side or curling forward and down, try to reposition it so it is in line with your spine.

And if you still “love to crack everything,” that’s fine! These are some helpful ideas for even the most dyed- in – the wool joint crackers. You can let us know about how you get neck and back relief; nothing is too weird!

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December 18, 2016 by Victoria Santalesa

Winter Salads That Make A Meal

In 1904, New Castle Pennsylvania resident, Mrs. John E. Cook took third place in a recipe contest for her “Perfection Salad.” The Jello- encased salad contained a suspension of almost anything that was vaguely identifiable as produce, including cabbage, carrots, and olives to name a few and was characterized by its vinegary flavor. The original recipe suggested serving the molded salad sliced and with mayonnaise in cases made of green or red peppers alongside grilled fish or salmon. The dish earned Mrs. Cook a sewing machine and became a favorite of homemaking magazines for decades. Although the “Perfection Salad” would probably make a great centerpiece for your holiday table, it might be best off left just there, in the center of the table. If you are looking for some winter salads that might actually end up on someone’ s plate, here are a few ideas.

Orange Pomegranate Salad with Buttermilk Dressing
If you want a salad pleasing to the eye as well as the taste buds, this is it. Brimming with the colors of citrus, pomegranate, and spinach, the salad is perfectly complemented by a light dressing with hints of orange zest, rosemary, mustards and shallots.

Shaved Cauliflower Salad with Clementines and Pomegranates
What do you call scared broccoli? Cauliflower! Shaving the cauliflower can be a bit challenging, if you want them sliced as thinly as the recipe suggests, but the results will be with it. Let the cauliflower soak in lemon juice and sea salt beforehand, allowing the tangy taste to work its way in. Add celery, clementines, pomegranate, with tahini and honey for the dressing. Bonus points for this one: it can be made a day ahead of time, just leave off the dressing until you are ready to serve.

Warm Buckwheat Salad with Roasted Kabocha and Caper Berries
Buckwheat is a complete vegetable protein and a great source of amino acids. Also, because, despite its name , it is not a wheat, it is also gluten-free, making it perfect for those with sensitivities to wheat and gluten. Mix up some toasted buckwheat groats or kasha with hearty beans and kabocha squash. Top with pea shoots, raisins, almonds sunflower seeds and caper berries in oil and vinegar. Heat and serve. Yum!

Warm Brussels Sprouts Salad with Hazelnuts and Cranberries
The name almost says it all, but the three slices of thick cut bacon and the Pecorino Romano cheese may be the real selling points for this lovely warm salad. It gets its flavor from maple syrup and its crunch from chopped hazelnuts.

Cranberry, Glazed Walnut, Orange, Avocado and Blue Cheese Salad
Get a mouthful of this mouthful! Hard to say, but easy to prepare, all you need are some dried cranberries, glazed walnuts, mandarin oranges, blue cheese, and avocado. Drizzle with cranberry vinaigrette and prepare for a healthy feast.

Note that all of these recipes can be encased in gelatin. Let us know if any of these made it to your holiday table! We’d love to hear what you thought!

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December 13, 2016 by Victoria Santalesa

Vitamin D and Lowered Cancer Risk

Cancer cells can seem downright evil. While normal cells act to benefit their host, cancer cells have their own devious plan and that plan is to stay alive and keep dividing. And when cancer cells divide, they mutate and tumors result. Normal cells are designed to commit suicide when they are damaged, but not cancer cells. Cancer cells continue to thrive and, multiply and produce. So what can a body do to fight these demonic cells? It must use every weapon at its disposal. One of the most powerful of these is Vitamin D.

What is Vitamin D?
Vitamin D helps the body to use phosphorous to make teeth and bones strong. While certain foods can be sources of Vitamin D, it is more commonly made when skin is exposed to sunshine. If you are looking for vitamin D from food sources, foods such as fish liver oil, eggs , and fatty fish, naturally contain the vitamin, while others, such as cereal, juices and milk, are fortified with vitamin D. It can also be obtained through supplements.

The Vitamin D Cancer Connection
Researchers are studying connections between vitamin D and lowered cancer risk based on early research that showed cancer rates to be lower among people living in the south, where levels of sunlight is high, as opposed to those living in northern areas. Because UV light from the sun is responsible for production of vitamin D, researchers speculated that the difference in vitamin D levels might account for the findings. According to a 2007 study, women experienced a 77 percent reduction in all cancers after being given enough Vitamin D to raise their serum levels to 40 mg/ml.

Breast Cancer and Vitamin D
Breast cancer has sometimes been referred to as “vitamin D deficiency syndrome.’ Dr. Cedric F. Garland of the University of California’s San Diego Moores cancer center is responsible for making the connection between cancer and vitamin D deficiency. If you don’t have enough vitamin D, the structure that makes up you epithelial cells comes apart and the cells begin to circulate and multiply. If this process becomes problematic, cancer can result. If breast cancer is in progress, vitamin D can slow cancer growth and allow your immune system to deal with them in smaller numbers.

Getting Your D
The best way to get vitamin D is through sun exposure. You should expose 40% of your body to the sun for about 20 minutes between 10 am and 2 pm, when the sun is stronger. If you are taking oral supplements, studies suggest adults get 8,000 IUs per day. However, keep in mind that oral vitamin D should be accompanied by vitamin K2 to prevent hardening of the arteries.

Let’s all try and up our defenses against cancer and get all the Vitamin D we can! Just say “no” to cancer and let us know your favorite ways of getting your Vitamin D!

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December 11, 2016 by Victoria Santalesa

Fight Fatigue With Power Naps

If you have ever seen the Seinfeld episode entitled “The Nap,” you may know that no one knows the power of a good nap quite like George Constanza. When a glass window in his office prevents him from daytime slumber, George asks Jerry’s contractor to trick out the area underneath his desk with all the creature comforts required for a stress-free, uninterrupted nap, including a shelf for his alarm clock and a cup holder. Although this set up predictably backfires on George, one cannot fault him for his dogged pursuit of a good nap. Napping is a great way to fight fatigue and stay on top of things and research finds that they can also effectively reduce stress and risk of heart disease.

Naps Combat Sleep Deprivation
Sara C. Mednick, author of “Take A Nap! Change Your Life” says, “You can get incredible benefits from 15 to 20 minutes of napping. You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.” You also want to consider the length of your nap and the role it plays in its effect on the brain. A 20 minute nap, also referred to as the stage 2 nap, is recommended for remaining alert and sharpening motor learning skills like playing an instrument or typing. Longer naps help aid memory and improve creativity. Thirty to sixty minute naps-slow-wave sleep- enhance skills dealing with decision making and memorization of vocabulary or directions. REM sleep, which usually comes after 60 to 90 minutes of napping, helps the brain to form connections and solve creative problems.

Naps or Coffee
Who needs naps when you’ve got caffeine, right? Well, maybe not. Though a cup of java may improve alertness, caffeine can decrease your memory’s performance making you more likely to make mistakes and leave you cranky and unfocused.

Napping Tips
You may not put George Costanza- like strategy in planning your daily nap, but there are some tips to make the experience a little more beneficial.

Consistency
Schedule your naps. The best time for most people is in the middle of the day, between the hours of 1 and 3 p.m.

Speed
If you are not lucky enough to have a built in space for your alarm clock in your napping area, you can set your cell phone alarm clock to wake you up in 30 minutes or less. This will ensure you don’t wake up groggy.

Darkness
If you can’t nap in a dark room, you may want to wear an eye mask. Blocking light out will help you fall asleep more quickly.

Warmth
Body temperature drops when you sleep, so make sure you have a blanket handy if a snooze is on the agenda.

If you are a proud napper, we would love to hear all about your experiences. What is your favorite place to nap and what are your suggestions for a great nap? Let us know!

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Healthy Lifestyle

Use a Gentler Cleanser

Moisturize Your Skin While It Is Still Damp

Make Use of Plant Butters and Oils

Stay Active

Make Sure that You Are Regularly Exfoliating

Adjust Your Diet

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