52 Small Changes week 4

Please pick up the Book,  52 Small Changes One Year to a Happier, Healthier You by Brett Blumenthal for more detail!
Week 4
Keep a Food Journal
"Tell me what you eat, I'll tell you who you are."
Anthelme Brillat-Savarin

Many people ten to think they eat healthier than they really do.  For one, they may have mis-conceptions of what healthy eating really means.  Second, it's human nature to remember healthier choices or moments, such as passing on a doughnut or eating only half of the super-sized meal, while easily forgetting those that are less healthy.  Food journaling, however, is a geat way to avoid these pitfalls so you can make healthy choices and maintain a health diet.

Keep a food journal, and track everything you eat and drink each day!

Please pick up the Book,  52 Small Changes One Year to a Happier, Healthier You by Brett Blumenthal for more detail!

I have a friend who is eating very healthy and we are working out together.  However, she is constantly complaining that she can't lose weight and she is eating so healthy!  I have advised her many times to keep a food journal and she absolutely refuses.  It truly makes me wonder what it is that she is in denial about???

I know from my own personal experience that when I keep track of a food journal, I am painfully aware of what I am eating and that awareness helps me to lose weight!

Come to our next lunch and learn from a Nutritionist what you can do to be healthier!  Monday, July 16 at noon at the Swan and Grant Plaza next to Pet Smart!

CLICK HERE for a flyer
Sherry Fritz
Nutrition Educator
"Inspiring Healthy Living Around the World"
www.sherryfritz.com
sherry@sherryfritz.com

September and October Shipments

September and October Shipments

Bruce T Sep 13
Lynn G Sep 23
Bob G Sep 23
Jim B Sep 26
Sherry F Sep 11
Gary S Sep 23
Fred and Candace Sep 25
Janice T Oct 1
Nannette P Oct 6
Dane J Oct 7
Karen F Oct 13
Jean S Oct 17
Becky K Oct 18
Scott D Oct 20
Nancy N Oct 23
Robert W Oct 29


Do you exercise? Do you have a history or concern of heart disease? alzheimer's?  ED?
CLICK HERE and read the research on cardiovascular wellness and order Vineyard Blend today!
Juice Plus+^® supports cardiovascular wellness.

Homocysteine is an amino acid that is found in the blood. Maintaining healthy homocysteine levels is important for the heart and cardiovascular system. A clinical study at the University of Sydney in Australia reported a reduction in homocysteine levels - even though the levels of the Australian subjects were already within an acceptable range. Researchers in Foggia, Italy also found a reduction of homocysteine levels in subjects with elevated levels of homocysteine.

Researchers at the University of Maryland School of Medicine found that subjects who consumed Juice Plus+ were better able to maintain the elasticity of arteries, even after a high-fat meal.

Investigators at Vanderbilt University School of Medicine monitored several measures of vascular health in a low risk population who took Juice Plus+ for two years and noted various improvements with no adverse side effects
CLICK HERE
Sherry Fritz
Nutrition Educator
"Inspiring Healthy Living Around the World"
www.sherryfritz.com
Sherry@SherryFritz.com

Top Power Foods

The top power foods for you

By Leslie Barrie, Health.com

August 12, 2011 7:26 a.m. EDT

Marginal nutritional deficiencies may make you feel 'under the weather', an expert says.

STORY HIGHLIGHTS

• Too many refined carbs -- foods high in white flour -- can put you on edge
• Certain vegetables can produce lots of gas, leaving you with major bloat
• Potassium works with sodium to keep muscle contractions in check

(Health.com) -- If you're wondering why you're tired after a full night's sleep, or jittery even without a venti latte, the answer might be on your plate.
"Marginal nutritional deficiencies may make you feel 'under the weather,'" says Elizabeth Somer, R.D., author of "Eat Your Way to Happiness." And eating too much of the wrong things can have the same effect, she says.
So if you haven't been functioning at 100%, try these foods to give your well-being a big boost.
Health.com: Which vitamins do you need?
Boost energy
Feel like every day is a slog? You may not be getting enough iron. Add in the fact that you lose the mineral when you menstruate, and you may feel groggy and fuzzy-headed even if you don't have a full-blown deficiency.
The remedy: Eat more red meats, fish, and poultry -- the best animal-based sources of iron. (Liver contains one of the highest amounts, too, but steer clear if you're pregnant, since its high vitamin A content may be dangerous to a developing baby.)
Don't eat meat? Go for soybeans, lentils, spinach, and fortified cereals. Iron isn't as easily absorbed by your body in those forms, but adding vitamin C will help, so enjoy a glass of OJ with those cornflakes.
If you tend to have heavy periods, you're probably losing more iron than the average woman, so be extra sure you're eating plenty of iron-rich foods, adds Carol Haggans, R.D., scientific and health communications consultant with the National Institutes of Health (NIH).
Health.com: 5 ways to boost your energy
Feel calm
You know that caffeine can put you on edge. But here's another source of jitters: too many refined carbs -- foods high in white flour (cookies, sugary cereals, white bread, etc.) and stripped of nutrients and fiber that normally keep your blood sugar stable.
"A big dose of refined carbs causes your blood sugar level to soar and an excessive amount of insulin to be secreted by the pancreas," says Alyse Levine, R.D., nutrition advisor for Livestrong.com.
You may be antsy as a result: think toe-tapping and/or an inability to focus. Then, the extra insulin will make your blood sugar plummet, Levine explains, leaving you feeling sluggish.
To help prevent those drastic spikes and drops in blood sugar, Levine says, your meals and snacks should be based around lean protein, healthy fats, and unrefined carbohydrates. That means loading up on brown rice, whole-grain bread and pasta, whole oats, and, of course, fruits, veggies, and legumes.
Health.com: Surprising sources of caffeine
Get sharp 
So you misplaced your car keys. Again. A lack of omega-3 fatty acids and vitamin B12 -- both brain-boosting nutrients -- could be to blame.
"Omega-3s are loaded with DHA, a type of fatty acid that helps promote well-functioning synapses," says Joseph Quinn, M.D., associate professor of neurology at Oregon Health and Science University in Portland . Translation: It keeps neurons in your brain firing more effectively.
A lack of B12, meanwhile, has been linked with confusion, numbness, and fatigue. Up to 15% of Americans could be low on B12, according to the NIH, in part because some people may have trouble absorbing the nutrient. Get your brain back on track by chowing down on fatty, omega-3-rich fish like mackerel, trout, herring, tuna, and salmon.
To get more B12, try fortified breakfast cereal (many have 100% of the recommended daily value), liver, cooked clams, yogurt, cheese, whole eggs, and ham, as well as fish like salmon and trout.
If you're upping your intake of these foods and still feel disoriented, ask your doctor if you should consider having your B12 level tested, Haggans says.
Health.com: 10 healthy fish recipes
Beat bloat
Yes, veggies and legumes are great for you. But certain ones -- like beans, broccoli, cabbage, and cauliflower -- can produce lots of gas, leaving you with major bloat. (The jury's still out as to why, but their complex sugars may be difficult to digest.)
Carbonated drinks can also increase bloat, both because they're bubbly and because their artificial sweeteners can be hard for your body to break down. If your belly's feeling swollen, try halving the amount of bloat-boosting veggies you normally eat for a week to see if that helps.
Don't cut them out completely, though, because they provide crucial nutrients, says Roshini Rajapaksa, M.D., Health magazine's medical editor and a gastroenterologist and internist at the New York University Langone Medical Center/Tisch Hospital.
Ditch soda and seltzer, but keep drinking flat water, which helps relieve constipation -- another cause of the big B. Taking probiotic supplements may help, too; talk to your doctor about which one might be right for you.
Health.com: 10 flat-belly tricks
Curb cramps
It's normal to feel a little achy after a tough workout, but cramps could mean you're low on electrolytes like potassium or magnesium, Haggans says.
Potassium, for example, works with sodium to keep muscle contractions in check, so if you sweat it out, you may also have to deal with some pain in your calves or feet.
Your food Rx: While bananas are the most famous source of potassium, you actually get twice as much of the mineral from a medium-size baked potato. Prunes and orange juice have lots of it, too.

As for magnesium, go for almonds and most other nuts, greens like spinach, and bran flakes and other unrefined grains. Consuming calcium also helps; get it from low-fat milk, tofu, and dark, leafy greens like collards. Dehydration can cause cramps, too, so don't forget to keep chugging H2O.

Sherry Fritz

Nutrition Educator

"Inspiring healthy living around the world"

866-508-2910

www.sherryfritz.com

www.juiceplusfacts.com

www.sherryfritz.towergarden.com

Growing Cucumbers in your Tower Garden!

Growing cucumbers in your tower garden? 

That’s a good thing!

  1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. 

Feeling tired in the afternoon, 
put down the caffeinated soda and pick up a 
cucumber. Cucumbers are a good source of B 
Vitamins and Carbohydrates that can provide that 
quick pick-me-up that can last for 
hours.

3. 

Tired of your bathroom mirror 
fogging up after a shower? Try rubbing a 
cucumber slice along the mirror, it will 
eliminate the fog and provide a soothing, 
spa-like fragrance.

4. 

Are grubs and 
slugs ruining your planting beds? Place a few 
slices in a small pie tin and your garden will 
be free of pests all season long. The chemicals 
in the cucumber react with the aluminum to give

to give off a scent undetectable to humans but drive 
garden pests crazy and make them flee the 
area.
5 
Looking for a 
fast and easy way to remove cellulite before 
going out or to the pool? Try rubbing a slice or 
two of cucumbers along your problem area for a 
few minutes, the phytochemicals in the cucumber 
cause the collagen in your skin to tighten, 
firming up the outer layer and reducing the 
visibility of cellulite. Works great on wrinkles 
too!!!
6..
Want to avoid a terrible headache? Eat a few cucsumber slices 
before going to bed and wake up refreshed and 
headache free. Cucumbers contain enough sugar, B 
vitamins and electrolytes to replenish essential 
nutrients the body lost, keeping everything in 
equilibrium, avoiding a headache!!
7
Looking to fight off that 
afternoon or evening snacking binge? Cucumbers 
have been used for centuries and often used by 
European trappers, traders and explores for 
quick meals to thwart off starvation.
8. 
Have an important meeting or job interview and 
you realize that you don’t have enough time to 
polish your shoes? Rub a freshly cut cucumber 
over the shoe, its chemicals will provide a 
quick and durable shine that not only looks 
great but also repels 
water.


9. 
Out of WD 
40 and need to fix a squeaky hinge? Take a 
cucumber slice and rub it along the problematic 
hinge, and voila, the squeak is gone!
10. 
Stressed out and don’t have time for massage, 
facial or visit to the spa? Cut up an entire 
cucumber and place it in a boiling pot of water, 
the chemicals and nutrients from the cucumber 
will react with the boiling water and be 
released in the steam, creating a soothing, 
relaxing aroma that has been shown to reduce 
stress in new mothers and college students 
during final exams.
11.
Just finish a 
business lunch and realize you don’t have gum or 
mints? Take a slice of cucumber and press it to 
the roof of your mouth with your tongue for 30 
seconds to eliminate bad breath, the 
phytochemcials will kill the bacteria in your 
mouth responsible for causing bad 
breath.

12.
Looking for a ‘green’ way to 
clean your faucets, sinks or stainless steel? 
Take a slice of cucumber and rub it on the 
surface you want to clean, not only will it 
remove years of tarnish and bring back the 
shine, but is won’t leave streaks and won’t harm 
you fingers or fingernails while you 
clean.

13. 
Using a 
pen and made a mistake? Take the outside of the 
cucumber and slowly use it to erase the pen 
writing, also works great on crayons and markers 
that the kids have used to decorate the 
walls!!
Pass this along to everybody you 
know who is looking for better and safer ways to 
solve life’s everyday 
problems..

Sherry Fritz
Nutrition Educator
866-508-2910
Sherry@SherryFritz.com
www.sherryfritz.com
www.sherryfritz.towergarden.com
Inspiring healthy living around the world.

52 Small changes week 3

Keep Off the Couch
"An active mind cannot exist in an inactive body."  General George S. Patton

Years ago, humans were an active species.  They hunted, they gathered, they walked, and they ran.  Activity was a part of their everyday routine.  Over time, however, humans crated technologies that diminished the need for this level of activity, and as a result, we've become a more sedentary species.

In his book, The Blue Zones, Dan Buettner discusses how the longest-lived individuals live in environments that constantly cause them to move without thinking about it.  These individuals are active throughout he day:  they walk to the store, garden, take the stairs, and more.

Remaining active provides benefits that go way beyond extending the duration of your life; it also improves the quality of your life dramatically. Regular activity helps to reduce your risk of type 2 diabetes and metabolic syndrome, both of which can contribute to heart disease.  It can also help to reduce your risk of some cancers, strengthen your bones and muscles, and improve your overall mood.  Finally, it helps to prevent injury as you get older. 

In short, incorporating routine activity into every day will do wonders for your overall health and help keep you youthful in the process.
Please pick up the Book,  52 Small Changes One Year to a Happier, Healthier You by Brett Blumenthal for more detail!

Join us for lunch and learn what you can do to improve your health!
July 16, 2012 at noon
Swan and Grant next to Pet Smart
Bring your own lunch
Speaker is Nutritionist Ginger Carter

Ginger is an internationally known speaker who has been sharing with audiences for years her Tips for Health & Wellness.

Having had 3 Diseases: Breast Cancer, Chronic Fatigue, Epstein Barr and being 50lbs overweight, she has learned that it is smarter to be “Pro-Active” than “Re-Active” in your health

RSVP to Sherry Fritz at 866-508-2910
Sherry@SherryFritz.com
www.sherryfritz.com

Flab. Cellulite. Dangling arm fat.

Oh, Sister.  Why, why, why would you even open this email with such a horrifying subject line? Flab.  Cellulite.  Dangling arm fat.  I mean, which of us has not accused ourselves of having all of the above at one time or another?

 

We, as women, have spent thousands upon thousands upon thousands of dollars on fixing all these so-called problems. 

 

But at the end of the day, where are we?  

 

As you know by now, I have worked with thousands upon thousands of women.

And I have found one thing to be irrefutably true.

I have witnessed it over a lifetime.

And there has never been a single deviation from this eternal verity.  

 

Intrigued? Go to my blog...

 From Mama Gena!

Radiate love an beauty today!

Sherry Fritz

Nutrition Educator

www.sherryfritz.com

www.sherryfritz.towergarden.com

www.livelifetotheplus.com

866-508-2910

Sherry@SherryFritz.com

What causes cancer?

BAD HABITS!
From what I have read and learned I think what causes cancer is bad habits! Bad habits that cause free radical damage, oxidative stress is the path to many diseases. Free radicals are a natural by product and fruits and vegetables provide anti oxidants to neutralize them. However when you consider the Standard American Diet (SAD), pizzas, pies, cakes, and shakes and all the processed foods, meat and dairy and all the toxins and artificial chemicals that go with that -- add to it chemicals in our environment, add to it stress, no exercise, no sunshine or time out doors, obesity -- need I go on! Our bodies do an amazing job to keep us alive but we are just on system overwhelm! 40 years ago in a science class the teacher said something that I have never forgotten.

He said that "cancer is caused by a slight irritation over a long period of time."

Free radicals damage cells, damaged cells, damage DNA, damaged DNA can no longer give proper instructions to cell and manage cell performance, cells replicate out of control. That is cancer.

Now think about that and think about people's habits. All of these bad habits produce "free radicals" or at the very least inhibit the bodies ability to perform. People who smoke don't have a cigarette once in a great while -- it is an every day without fail habit, same with soda, fast food, skipping breakfast, not exercising, eating meat and dairy, not eating fruits and vegetables -- these are every day habits. (fruits, vegetables, water alkaline -- meat, dairy, sugary drinks acidic) It takes alot to change someone's habits! Good news is our bodies respond very well when we nourish ourselves, exercise, sleep, manage stress! We must practice dietary and lifestyle excellence to prevent this and many diet and lifestyle related disease! 

Please refer to my book list for the many authors.