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Nancy Addison

Grilling Tips

 

 

 

 

 

 

 

 

 

Grilling Tips!

As you fire up your barbecue grill for the Fourth of July, Labor Day, or other fun weekend get-togethers this summer, it is important to know a few tips to protect you and your friends and family from the potentially dangerous chemicals that grilling your meat can create.

Grilling, frying, broiling, (and other cooking methods that expose meat to extremely high temperatures), “creates potential cancer-causing compounds called heterocyclic amines (HCAs).

This is especially true when the meat is charred or overcooked. Moreover, when fat drips on the heat source, the plumes of smoke can coat meat with other dangerous chemicals.

The worst offenders are fatty, well-done beef, pork and lamb, but even poultry and fish produce HCAs when seared.”(1)

If you love grilling, here are a few ways to reduce the dangers:
• Buy lean types of meat and trim off all visible fat.
• “Marinate meat. Researchers have found that this can decrease HCAs by more than 90 percent. Use combinations of beer, cider, vinegar, citrus juices, mustard, herbs, and brown sugar.”(2)
• Precook meat in an oven, and then finish on the grill.
•Try using a lower heat. Don’t put the meat right over the fire. Put the meat to the side of the grill where the heat isn’t as hot.
• Turn the meat more frequently, and grill the meat just until it is cooked and safe to eat. Don’t cook it until it is charred. You can use a meat thermometer to check and make sure it is done.
• Avoid breathing in smoke, which also has risks.
• Veggie burgers, seitan (a protein-rich food made of wheat gluten, used as a meat substitute in vegetarian dishes), Portobello mushrooms and vegetables have little or no formation of HCA’s when grilled.

Try going vegetarian once in a while!
It tastes good, and is good for you!

Sources 1 & 2 Berkeley Wellness Alert University of California – 5/24/2011
By Nancy Addison CHC, AADP
copyright@nancyaddison2017

For more recipes or nutrition information you may like Nancy’s award-winning cookbooks, that include health and nutrition information. You can see them on her website: www.organichealthylife.com

Leave a comment and join the conversation!

 

B Vitamins

 

Although all nutrients and minerals are important for optimum health, there are a few nutrients that are critical to health. One of those nutrients is the Vitamin B complex. Are you getting enough?

A national survey for nutrition and health reported  the US population is on average anywhere from 3% to 6% low in the B vitamins and may be a silent epidemic and more pervasive than they thought. (1)

How much do you need? It depends on your age, medical conditions, and your diet. If you have had weight loss surgery, celiac, Crohn’s Disease, taken commonly prescribed heartburn medications, or are eating a mainly vegetarian or vegan diet, these can all lead to vitamin B deficiencies.

This month I’m going to share some ways you can make certain you are getting an adequate amount of all the B vitamins.

Thiamine (Vitamin B1), riboflavin (Vitamin B2), and niacin (Vitamin B3), are necessary for energy production.

Vitamin B5, or pantothenic acid, helps the body use fats and proteins in food, and turns carbohydrates into blood sugar for energy. Foods that contain Vitamin B5 are whole grains, legumes, eggs, nuts, avocados, spinach, kale, broccoli, cauliflower, corn, and tomatoes.

Vitamin B6 helps your body process protein, as well as supporting the nervous system and immune system. Vitamin B6 is in avocados, bananas, and eggs.

Biotin (Vitamin B7) helps the body produce hormones and aids in converting food into energy.

Folate (Vitamin B9) is found in citrus fruits, peanuts, and some mushrooms. Along with Vitamin A, it is concentrated in green vegetables like romaine lettuce, spinach, turnip greens, mustard greens, parsley, collard greens, broccoli, cauliflower, beets, and lentils. The Centers for Disease Control and Prevention say expectant mothers need 400 mcg of folate daily before and during pregnancy to prevent birth defects in their babies’ brain and spine.(2)

The synthetic form of folate is folic acid. High intakes of folic acid have been associated with higher risks of cancer, as well as masking B12 deficiencies. So, if you use a B vitamin supplement, make sure it contains folate in a whole-food form of Vitamin B9.

Look for 5-methyltetrahydrofolate or 5-MTHF as the folate, and avoid supplements that contain folic acid.

Vitamin B12, or cobalamin, is unique in that it is almost exclusively found in animal sources such as meat, fish, dairy, and eggs. It is the B vitamin I have found to be vitally important for vegetarians in particular. As Dr. Joseph Mercola notes, “microorganisms, primarily bacteria, are the only known organisms that manufacture B12. These bacteria often live in bodies of water and soil. Animals get B12 by eating food and soil contaminated with these microorganisms.”(3)  The bacteria require cobalt to produce B12, which is why it is also known as cobalamin. Plant food can provide Vitamin B12 if it is taken from soil containing cobalt and is not cleaned, leaving the bacteria on it.

People eating a mostly plant-based diet should have their blood checked by a doctor to make certain they are getting enough B12 and other B vitamins, including folate. Vegans, who eat no animal products at all, should consistently eat foods fortified with Vitamin B12—such as breakfast cereals—two or three times each day to get at least 3 mcg of B12 daily. For example, if a fortified plant milk contains 1 mcg of Vitamin B12 per serving, then consuming three servings a day will provide adequate Vitamin B12. Other vegans may find the use of Vitamin B12 supplements more convenient and economical.

The less frequently you obtain Vitamin B12, the more you need to take, as Vitamin B12 is best absorbed in small amounts. A daily supplement of 10 mcg is required. But, the body’s ability to absorb vitamin B12 from dietary supplements is limited. “For example, only about 10 mcg of a 500 mcg oral supplement is actually absorbed in healthy people.”(4)

I have been using a new type of vitamin B12 called Methylcobalamin. You take it by spraying it under your tongue. This type of sprayable vitamin supplement is more absorbable.

Methylcobalamin “is the most active form of B12 in the human body. It converts homocysteine into methionine, which helps protect the cardiovascular system. Methylcobalamin also offers overall protection to the nervous system.

This Methylcobalamin B12 form can also cross the blood- brain barrier–without assistance–to protect brain cells. It contributes essential methyl groups needed for detoxification and to start the body’s biochemical reactions.”(5)

Look for this type of supplement. When taking vitamins, you want to thrive, not just survive.

Symptoms of deficiency include energy loss, tingling, numbness, reduced sensitivity to pain or pressure, blurred vision, abnormal gait, sore tongue, poor memory, confusion, hallucinations, and personality changes. Often these symptoms develop gradually over several months to a year before they are recognized as being due to a B12 deficiency, and they are usually reversible upon the administration of B12.(6)

When I read this list of symptoms, I was really surprised. Lack of Vitamin B could have been one of the contributing factors to the vision problems I had battled all of my life.

According to Optometrist Ben C. Lane of the Optical Society, there is a link between nearsightedness, and chromium and calcium levels, which are lowered by sugar and protein consumption. The excessive intake of sugar and overcooked proteins exhausts the body’s supplies of chromium and B vitamins. Fluid pressure in the eye, a contributing factor of nearsightedness, is regulated by the B vitamins.(7)

Make certain you are getting adequate amounts of all of the B vitamins.

Sources:
1. Agricultural Research magazine.
B12 Deficiency May Be More Widespread Than Thought By Judy McBride, August 2, 2000
2. Centers for Disease Control and Prevention (CDC). “Folic Acid.” http://www.cdc.gov/ncbddd/folicacid/index.html
3. Mercola, Joseph. (2002, January 30). “Vitamin B12: Are You Getting It?” http://articles.mercola.com/sites/articles/archive/2002/01/30/vitamin-b12-part-three.aspx
4..  Carmel, R. (2008). “How I treat cobalamin (vitamin B12) deficiency.” Blood, 112: 2214-21.
5..  Group, Edward. (November 11, 2014). “Vitamin B12 Benefits: 4 Types and Their Health Benefits.”
6. Norris, Jack. “Vitamin B12: Are You Getting It?” Vegan Health. http://www.veganhealth.org/articles/vitaminb12
7. . Goulart, Frances Sheridan. (1991, March 1). “Are You Sugar Smart? Linked to Heart Attacks, Kidney Disease, Diabetes and Other Diseases, Sugar Is to the ’90s What Cholesterol Was to the ’80s (Includes 9 ways to Cope with Sugar Cravings).” American Fitness. http://www.highbeam.com/doc/1G1-10722552.html
By Nancy Addison
copyright@nancyaddison2017
If you like this information, check out Nancy’s award-winning, #1 best-selling books/cookbooks: Author.to/nancyaddison
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How To Sleep And Rest Better

 

How To Sleep and Rest Better

Sleep can become a problem in today’s high paced, stressed-out world.

It’s World Sleep Day, and so I’m addressing a vital part of our lives and our well-being.

I’ve heard more and more people of all ages tell me how they can’t get to sleep, and that they  have trouble falling asleep or staying asleep.

In addition to this, as we get older, we don’t produce as much melatonin, which is what helps us sleep. If we don’t have enough melatonin, our body will pull it from our serotonin reserve in order to make it. You can buy melatonin as a supplement at the store. It comes in different strengths (one to three milligrams).

Dr. Gary Massad has researched melatonin and sleep problems in depth. He told me that the studies show that if you take half a milligram of melatonin around three in the afternoon and then another half gram again about an hour before bedtime, it will work most effectively.

If a melatonin supplement is taken, then it saves the store of serotonin, which affects our mood. If you aren’t draining it, you will have more serotonin to help with positive moods. Melatonin works much better with ample vitamin B in your system. If you are concerned about vitamin B—if you are a vegan or vegetarian—take a good whole-food vitamin B supplement.

Some think that a vitamin B spray under the tongue is the best type of supplement source, because it is absorbed better and faster. Other hormone imbalances can also disrupt our sleep patterns, so have your doctor check you for any hormone imbalance or a vitamin deficiency.

I recommend only using a vitamin from a whole food source. I do not recommend ever taking synthetic vitamins.

You might also listen to recorded sounds of rain or ocean waves to help with sleep. They can relax your mind. Experiment to find out what works best for you. In fact, what works for you might change from time to time.

What Can Help You Sleep?

  • Eat a light, comforting early supper.

  • Exercise and breathe deeply.

  • Make the bedroom a place of peace and tranquility, with as little radiation, annoying noise, and light as possible.

  • Write down your list of things you must do tomorrow. This will get all those thoughts out of your brain about the next day.

  • Think calming thoughts that are positive, uplifting, and filled with gratitude and thankfulness for 20 minutes right before bedtime.

  • Write down five things that you are grateful for, or five miracles that happened to you or your child today, or five things that you want to happen tomorrow. Focus on the most positive things you can. (I found this was a perfect time for me to put these in my children’s baby books for them for the future, so they read about what they were doing as they grew up. First words, steps, discoveries, accomplishments, food favorites, people they met, funny events, and more.)

  • Get your hormones, adrenals, and vitamin levels checked for deficiency or see if a supplement like melatonin helps.

  • Stay hydrated.

  • Read a good book, with a positive message.

  • Try a sleep CD to help relax the mind and body.

  •  If your mattress is more than 10 years old, consider replacing it. Falling asleep and waking up with well-rested starts with a quality mattress.

All of these things will contribute to being better able to  relax later and rest with peace for a healing sleep.

Food and Sleep Patterns

When you rest is when your body heals itself. I suggest you don’t eat anything about three hours before bed. If your body has to digest and process food, then it’s working. Allow it to rest and restore overnight, it needs to be free of chores and responsibilities. So give your body a break and have some soup for dinner or a light vegetarian meal. It would help to make your morning and lunch meal the main meals of the day.

If digestion is an issue, lie down on your left side for about 20 minutes.

According to Ayurveda healing tradition, when we sleep on the left side our lymphatic system drains more efficiently, it makes our heart beat easier, supports the spleen function, our bile flows easier and because of gravity, it encourages the food to move more effortlessly from the small intestine to the large intestine. When you lie on the left side, the stomach and pancreas hang naturally, allowing for optimal and efficient digestion.

Good advice comes from an old Ayurvedic remedy. If your body is acidic, try drinking a teaspoon of baking soda in a glass of water to neutralize the acid. I add a pinch of unrefined, mineral rich sea salt to this as well.  What an easy, inexpensive solution! Drink healthy, hydrating fluids during the day, but don’t drink too much right before bed. Then you won’t have a need to get up in the middle of the night to go to the bathroom. Drinking herbal nighttime teas can also help promote rest and sleep.

Relaxing Bath To Help With Sleep

Consider taking an evening bath to relax and calm yourself before bedtime. Fill up a warm or hot bath and soak for ten minutes or more. I like to put mineral salts (Epsom salts or sea salt) in my bath. I also add organic apple cider vinegar to aid in adjusting my PH balance in my body. Then right before I step into the tub, I add a few drops of one of my favorite essential oils. I add it last so it won’t evaporate before I can get in and enjoy the aroma. For nighttime and relaxation, my favorite is lavender oil.

My formula for my bath water is 1⁄4 to 1⁄2 cup Epsom salts, 1⁄4 cup of organic apple cider vinegar, and 5–10 drops of essential oil.

I have a water purifier on my showerhead and just fill my bath through my shower head. I don’t like to have chlorine and fluoride in my shower and bath water because our skin absorbs things so quickly and easily. (That’s why so many medicines are on patches.) Both chlorine and fluoride are carcinogens.

Did you know that chlorine was the first chemical developed to kill in warfare? That’s why I avoid it whenever I can. The purifier also removes fluoride and other toxins.

Peppermint, rosemary, and eucalyptus oils invigorate me, so I use those in the morning.If you can’t take a bath, a good foot soak can be beneficial and relaxing as well.

When finishing a bath, make the final rinse a cool rinse to lock in the moisture to shrink the pores. After your shower or footbath, dry off and put on a soothing body lotion or cream to seal in the moisture. This helps avoid itchy, dry skin during the night.

If you’re like me, you sleep better in comfortable clothing and sheets, so you might splurge on the quality of your bed linens and night clothes. It makes me feel better and I look forward to putting them on and getting into bed. I feel I’m pampering myself.

Air Purifier and Humidifier

I have an air decontamination (purifier) machine, which purifies the air in my home and in my bedroom. This machine cleans my air of mold, virus, fungus, and bacteria from the hard and soft surfaces as well as in the air. I also like the sound my portable machine makes, because it drowns out the sound of the outside world. There is an induct system that also works on the air conditioning system that makes no noise, if you prefer that. This air decontamination machine also makes the oxygen in my environment more bio available and easier to breathe. It is completely chemical free and can remove chemical contaminants from the environment safely and efficiently. I sleep so much more soundly, now that I am using this. This is an excellent machine for anyone who wants a healthier indoor environment or who has any kind of breathing problem. ( Contact me if you would like me to send you information on this. Nancy @ nancyaddison.com)

There are also humidifiers for winter when the heat can dry out the air. This can help with anyone who has trouble with nosebleeds in the winter. The inside of the nose gets too dry and can crack and cause bleeding. A cotton swab dipped in olive oil or coconut oil and rubbed inside the nostrils a few times a day will keep them moist and less likely to dry out and crack. Doing this helped my family, especially when we were in high-altitude places in the winter.

So, happy sleep day and I wish you a restful nights sleep!

Love, Nancy

By Nancy Addison CHC, AADP

copyright@nancyaddison2017

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“How To Be A Healthy Vegetarian” Was A Finalist In The International Book Awards In 2016!

I just found out that my book, “How To Be A Healthy Vegetarian” was a finalist in the International Book Awards in 2016! I didn’t even realize it!
 Internatioal Book Awards:
Congratulations to all of the Winners & Finalists of the 2016 International Book Awards.
 
Health: General
Finalist
How To Be A Healthy Vegetarian (Second Edition) by Nancy Addison
Organic Healthy Lifestyle Publishing
978-0-9961085-5-3
 
To view my book on Amazon: How To Be A Healthy Vegetarian, Second Edition – Universal book: myBook.to/vegetarianbook
 

Good News To Start Off A Friday! Aldi Stops Selling Products That Contain Neonicotinoid Pesticides And Is Going Organic By May 1, 2017

 

 Good news to start off a Friday from Nancy, your Renegade Nutritionist

Most of you know how much certain things mean to me, such as protecting our bees, safeguarding our environment, and living an organic lifestyle.

I am not that easily impressed, but there is a supermarket called Aldi, that is known for its low prices, and they have done something that is extraordinary.

Aldi is removing all products that contain neonicotinoid pesticides. (If you remember, I had a petition against the EPA to ban the manufacturing and use of neonicotinoid pesticides, because they are decimating the environment and killing the bees and butterflies. The EPA has still not banned them, even though the Federal Courts ruled that they should.

The EPA has even admitted knowing that the following poisons are the major reason the bee populations are being destroyed:

*Chlorpyrifos

*Clothianidin

*Cypermethrin

*Deltamethrin

*Fipronil

*Imidacloprid

*Sulfoxaflor

*Thiamethoxam

Aldi is not only doing this environmentally-positive action of removing all products that contain the neonicotinoid pesticides, but they are also committing their Aldi grocery stores to be all organic by May 1, 2017.

Hooray for this ethical company that is doing the right thing for all of us.

They are a no-frills store with positive goals and reasonable prices, which may make organic food affordable for everyone.

I’m giving them my gold star of approval.

Here is the link to read my information about the bees, the neonicotinoids and the environment.

http://www.organichealthylifestyle.com/the-plight-of-pollinators-today/

Special Note:

Also be aware as you are buying plants for your garden this spring, that the plants and fruit trees, etc. may have these toxic poisons in them. Ask your nursery to be sure.

One way to order organic plants without toxins, is to order them online from a respected company like Seeds of Change, an organic seed and plant company.

 

20: Exercise For A Healthy & Fun Life!

Dance can be a fun way to get your exercise! Javin Bay of Dance Fit discusses with organic health expert & radio show host Nancy Addison about how he found dance to help him and his family’s weight and health. He discusses their new interactive video series they are producing, that anyone can watch and exercise with that can make your exercise fun! For more information, please visit Nancy nancy@nancyaddison or Nancy’s books on Amazon: http://amzn.to/1ZYqUo1

What you’ll learn from this episode:

  • Benefits of dance exercise
  • Fun exercise
  • Weight and health management
  • Many more

Resources:

Website: www.organichealthylifestyle.com
Books: http://www.amazon.com/Nancy-Addison/e/B00E6K5KGY

19: Raising Healthy Children

Every parent wants to raise healthy, successful children. Award-winning author, radio show host, and mother of two healthy adult children, Nancy Addison will inspire you with proven strategies and guidelines for essential health and nutrition. The importance of encouraging physical lifestyle, healthy eating habits, positive ways of handling other childhood situations, such as peer pressure.
Nancy’s website: www.organichealthylife.com Nancy’s books can be ordered on Amazon: http://amzn.to/1ZYqUo1.

What you’ll learn from this episode:

  • Strategies for raising healthy children
  • Health and nutrition for all stages of childhood
  • Healthy eating habits
  • Physical lifestyle
  • Handling childhood situations, e.g. peer pressure, bullying
  • Many more useful information

Resources

Website: www.organichealthylifestyle.com
Books: http://www.amazon.com/Nancy-Addison/e/B00E6K5KGY

Drinking Water Can Help You Lose Weight!

 

child drinking water

 

Losing Weight By Drinking Water!

Many people today go on diet after diet, in an attempt to lose unwanted pounds. I personally know several people who are always dieting. What if you could lose weight easily and without a huge monetary investment? Well, here is a method that just might work for you. Drinking plentiful amounts of water can actually help a person lose weight. When people diet they may cut out a lot of water because they don’t want to retain water or they may think drinking water will make them retain water weight. But in reality, it may do just the opposite.

Studies have shown that if a person isn’t getting enough water in their system, then organs, like the kidneys will actually start hoarding water. (1) When dehydrated other negative reactions by the body occur. Dehydration can lead to dizziness, headaches, a feeling of weakness, cramping muscles, and a general feeling of tiredness. A dehydrated person may not feel like doing things, like exercising. In fact, when someone is feeling fatigue, it is most likely caused by dehydration. Other studies have shown that consuming water can help curb hunger pangs. (2) In reality, many hunger cravings are actually the result of the body craving hydration. (3) And “even mild dehydration will slow down” the body’s “metabolism by as much as 3 percent.” (4) So, if you want to lose some weight, try drinking lots and lots of water first thing in the morning and then all through the day, about two and a half hours after each meal.
Dehydration is more common than you might think. In fact, a Harvard Medical School study said that seventy –five percent of Americans are chronically dehydrated. (5) In a study by Associate professor Robert Kenefick of kinesiology at the University of New Hampshire, he found that even in the winter, “people just don’t feel as thirsty when the weather is cold.” (6) “When they don’t feel thirsty, they don’t drink as much, and this can cause dehydration.” He also discovered that when exposed to the cold, the hormone AVP reacts differently and the thirst sensation is reduced about 40 percent. Kenefick says. “Humans don’t naturally hydrate themselves properly, and they can become very dehydrated in cold weather because there is little physiological stimulus to drink.” (7) Kenefick offers this advice: “Drink plenty of water, especially when exercising or working outdoors. A good way to monitor proper hydration is to examine urine output – the color should be nearly clear.” (8)

When we get thirsty, we are already in a dehydrated state. Most illnesses today can actually be traced to dehydration. Many people may be drinking fluids and thinking they are hydrating their body, but in actuality, if they are consuming fluids like coffee and sodas, they are consuming dehydrating liquids.
“ Dr. Batmanghelidj studied water while he was a prisoner in an Iranian jail. He treated and cured about 3,000 prisoners using water and sea salt to treat, what he called chronic intracellular dehydration. He found that most people are sick because of dehydration. He wrote quite a few books on the subject after his release. The “water cure” that he prescribed in his books is:

1. Sufficient water. Drink an ounce of water for every 2 pounds of body weight daily. This means that someone weighing 200 pounds should drink 100 ounces of water a day. This is in addition to any other beverages. Consume water first thing upon getting up in the morning and then drink it all day long, on a continual basis, every two hours.

2. Sea salt. Put 1/8 teaspoon of sea salt on the tongue with every 16 ounces of water. This is a key component in the “water cure.” This is really important for people suffering from allergies or asthma; the salt acts like an antihistamine.” (9)

The doctor used pure sea salt, not purified table salt. Pure sea salt contains the minerals that our body needs in order to absorb water optimum ally. So, take this formula and add some hydrating water to your diet. The benefits can be surprising. This new formula for weight loss can have you feeling and looking great!

Sources:
2, 3, 4, & 5: The Cornell Cooperative Extension of Lewis County, May and June Connecting Lewis County Newsletter. 2011. P.O. Box 72, 5274 Outer Stowe Street, Lowville, NY 13367
1, 6, 7 and 8: http://www.livestrong.com/article/392737-hydration-weight-loss/, Hydration & Weight Loss
9. How to be a Healthy Vegetarian by Nancy Gibbons Addison 2012. -taken from the chapter on water.
For more information go to www.organichealthylifestyle.com
copyright@nancyaddison2012

To order the best reverse osmosis that can sit on your countertop for under $395, click here to order yours today.

If you like this article, then you may like my books.

Here is the link for Amazon.

 

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I would love to hear from you!

17: Nutrients For Optimum Health – Part 2

Necessary Nutrients for life! – Part 2 – Nutrition Expert, Radio Show Host – Nancy Addison talks about what are necessary nutrients for optimum health and well-being. Nancy goes through a list of vitamins; foods; supplements; why they are important; why you need to get them in various ways; how they interact with each other or with other foods; etc. that she believes are paramount in having optimum health and a healthy body.

What you’ll learn from this episode:

  • Importance of vitamins
  • Nutrients for daily health
  • Vitamins according to age, gender, health needs
  • Chemical interaction between vitamins and with other foods
  • A lot more useful information

Resources: 

Website: www.organichealthylifestyle.com
Books: http://www.amazon.com/Nancy-Addison/e/B00E6K5KGY

16: What Supplements Are Right For You? Part 1

Health/Nutrition Expert, Radio Show Host- Nancy Addison expands on the various supplements she feels are important for optimum health and well-being. Nancy describes the quality, the various types and what to look for when shopping for supplements. She also goes into detail on carbohydrates, essential fatty acids, cleanses, intestinal help with regularity. Tune in for this great information! For more information go to: www.organichealthylifestyle.com

What you’ll learn from this episode:

Supplements for optimum health and well-being
Supplements for healing
Food categories and their role in health and healing
So much more.

Resources:

Website: www.organichealthylifestyle.com
Books: http://www.amazon.com/Nancy-Addison/e/B00E6K5KGY