Carol (Missy) Cohen MPH, CHHC

Why Supplement?

Do I need supplements?

If I eat a healthy diet, why do I need supplements?

That is an excellent question and one that I hear on a regular basis.

To answer that question, let’s first take a look at a USDA survey from 2003* that showed:

  • 37 % of Americans do not get enough vitamin C
  • 70% of Americans are deficient in vitamin E
  • 75% don’t get enough zinc
  • 40% don’t get enough iron

In addition, over 2/3rd of Americans are deficient in magnesium and many more have insufficient levels. **

Why is that?

Avoid Weight Gain When Eating Out

Healthy Restaurant Eating Guide

Even the healthiest sounding dishes at a restaurant can be loaded with sodium, refined sugars and processed foods. In addition, most restaurants are not preparing food with your health in mind but with getting the most bang for the buck. They are not using oils such as coconut or olive oil but are cooking with canola oil and other less expensive oils that not only cause inflammation that leads to various dis-ease states but also may carry contaminants of foods that you are trying to avoid either because of food allergies or food sensitivities.

The first rule of thumb to eating healthy is to prepare your food at home. With some education, this can be easy and fun!

However, there are those times when preparing your own food is just not an option. Here are some tips to help you navigate restaurant eating:

Breakfast – the Most Important Meal of the Day!

If you eat a healthy breakfast complete with protein and healthy fats, then you will set yourself up for a great day with lots of energy and the ability to focus and stay on task.

If you choose to stop at the local coffee shop and eat a high carbohydrate breakfast, well… you will either be starving by 10 a.m. with lunch still two hours away or asleep at your desk.

Why does what we eat in the morning matter?

Your parents ailments do not belong to you!

Relax! Your genes are not set in stone.

Just because your mother got breast cancer, or your aunt or your sister, does not mean that you will get breast cancer. Similarly, just because your father is diabetic does not mean that you will become diabetic.

What genes we express, or don’t express, are determined not by the genes that we inherited but by the choices we make that activate those genes.

What do vegetables have to do with sex?

Did your mother tell you all sorts of strange things when you were a kid?  One of my favorites was, “stay away from the pigeons. They are dirty!” I can remember thinking, “it’s a bird. How dirty can it be?”

And, of course, there is the age-old adage that every mother shares, “Eat your vegetables!”

Why are vegetables so important and why do we have to eat them every day?!

Well, as it turns out, Mom was right. Vegetables are really important.

Did you develop aches and pains as you aged? Do your joints creak? Do you have regular headaches? High blood pressure? All these things are signs of oxidative stress.

Oxidative stress?! What is THAT?!

Juicing versus Blending – What is “Healthier”

What is better – juicing or blending? This is a question that is much debated in the wellness community and, I have to admit, one that I have gone back and forth a few times for my own personal health.

Generally, for day-to-day intake, I am much more likely to recommend “blending” to clients vs. juicing of vegetables and fruits.  There is a great advantage in benefiting from the entire spectrum of nutrition found in an apple or a stalk of broccoli, including the fiber and fiber-bound nutrients such as minerals.

Refrigerator Stir-Fry Surprise!

When I was in college, Wednesdays were my roommate, Dawne’s, turn to cook and she usually took whatever leftover vegetables we had, a can of beans and a pound of ground beef and threw it together. Voila! Hamburger surprise!

This recipe might be a tad more grown-up but no less fun. It comes from my friend, Tracy Harrison, at www.eatonpurpose.com. It’s an awesome recipe and a great way to clean out the refrigerator produce drawer and make use of veggie odd’n’ends.  If you don’t have the vegetables  recommended, substitute a chopped cup of whatever you do have on hand.  Be creative!

Three Bite Rule

Does getting invited to a holiday party put you into a cold sweat after all the hard work you have done to lose weight?

It doesn’t have to be that way!

The big focus of any party or gathering is getting to spend time with friends or families but there is no reason why you can’t enjoy the food. Take the time to scan the offerings and decide what you truly want to enjoy. Maybe it’s Grandma’s apple pie or a piece of your friend’s fudge. Whatever it may be, remember the “Three Bite Rule.”

Why 3 bites?

The first bite is going to be as enjoyable as you think it is going to be.

The second bite is still wonderful but not as wonderful as the first bite.

By the third bite, you have enjoyed the food as much as you are going to.

It is time to set it aside and hit the dance floor or visit with a friend.

Don’t be afraid of this time of year! Get out and enjoy yourself and please share with the community how you enjoy the holidays.

If I Eat Vegetarian, Where Do I Get My Protein?

As I teach a group of ladies the benefits of eating unprocessed foods and how it reduces the aches and pains, headaches, fatigue, stabilizes their blood sugar and improves their moods and anxiety, we talk a lot about the benefits of plant foods. Eventually someone in the group decides that they would like to eat a more vegetarian diet and the question comes up, “Where will I get my protein from?”

Just one excellent source of plant protein can be found in beans. Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories.

Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

There are several different types and varieties of beans. Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.

 

What To Do With Beans

The truth about detoxing – 4 biggest myths debunked

Thanks to much of what we hear in the media, cleansing has earned a reputation for being unhealthy and even unsafe. When you hear the word “cleanse,” do you immediately think of all-liquid diets, expensive supplements and short-term deprivation for short-term gains?

The truth is, a cleanse doesn’t have to involve any of the above—and if you cleanse in a healthy, supportive manner, you can achieve lasting results in weight loss, energy gain and full-body health.

The following are four myths you may have heard about cleansing. Understandably, these myths may cause you to be hesitant to try a cleanse. Keep reading to find out the truth behind these myths and why cleansing might be just what your body is craving.