THE 8 Natural “DOCTORS”

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Do you want great health?  Establish a regular, healthy circadian rhythm!

The body is programmed to work optimally on a 24-hour circadian cycle. Eating, sleeping and exercising at regular times each day supports health and fitness and can actually prolong life!

Many people who live to be 100+ say that they followed regular healthy routines in their lives.

  I have listed 8 natural routines for health often called “the 8 natural doctors”.

  1. Nutrition:  Eat for strength and not for gluttony!  Eat a minimum of 5 servings of fresh vegetables and 2 servings of fresh fruit daily.  Be sure to include raw nuts, seeds and grains in your daily fare.  Eat a  daily variety of food colors including greens, reds, yellows, browns and blues.  The deeper the color, the more nutrient dense the food.
  2. Exercise:  Move your body!  Get active 20 to 30 minutes each day, enough to raise your heart rate and give it a workout too.  Choose an exercise that you enjoy doing and will stick with for the long haul.  Exercise will help keep every muscle, joint and organ working more efficiently!  Just a brisk walk will do.
  3. Water:  Drink water like a camel!  Many people are dehydrated and wonder why they have health issues.  Make sure you get your 6 to 8 glasses of water every day to replenish what your body uses. (Take a look at a previous blog I wrote on hydration back in May.)
  4. Sunshine:  Many people are deficient in vitamin D.  Exposing yourself to a half hour of sun each day will help your body produce it.  Sunshine can help decrease anxiety, irritability and stress. The sun, if not overdone, will also give you a more “sunny attitude” and good mood.
  5. Trust in Divine Power:  Trusting in a power greater than yourself will help keep you in good health. Just knowing there’s a God you can turn to, that will be with you through difficult situations, helps a person’s outlook on life. It will also help your physical health. Pray and meditate daily
  6. Air:  Fresh air on a regular basis is one of the better things you can do for your body and your mood.  People spend too much time indoors with stale air that hinders the lungs and respiratory system.  Breathe deeply of outdoor air for a few minutes every day, even in the cold winter.
  7.  Rest:  Our bodies require 6 to 8 hours of rest to rebuild our cells and bodily systems after a busy or hard work day.  Sleep recharges your energy and boosts your immune system.  It’s also important to rest every seventh day.  Our body and our brains will function better if we take one day a week away from our occupations.  Our bodies were made to repair themselves if given the right amount of rest.
  8. Temperance:  Moderation in all things!  Time with our families, working, serving others, exercising, eating, drinking, recreation, and resting should all be done in balance.  When we over or under do in any of these areas we are out of balance and our bodies or minds will pay the price!

The 1st letter of each natural doctor above spells “NEW START“.  Do you want a new start?  Incorporate these 8 routines into your daily life and I’m sure you will notice improved physical, mental and spiritual health.

my logoOffers a new beginnings live-in clinic if you need more help with your health than you can accomplish by yourself.  Their website:  http://newstart.com/

Above all things I wish that you would prosper and be in good health!

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7 REASONS YOU NEED MAGNESIUM!

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Magnesium is a mineral the body needs to maintain good health.

  1. Magnesium is involved in the production of energy for metabolism.
  2. Magnesium is used for our elimination systems to run smoothly.
  3. Magnesium helps our muscles to contract and relax, preventing cramps..
  4. Magnesium is crucial for proper blood pressure control.
  5. Magnesium is needed by the nerves to operate correctly.
  6. Magnesium is a cofactor involved in blood sugar regulation.
  7. Magnesium is calcium’s right arm in building strong bones.

Do you think the word magnesium was used too frequently in the above paragraph?  I’m just making my point;  magnesium is used in so many different functions in your body that you can’t afford to be without it.

 Dietary surveys of people in the United Stares consistently show that intakes of magnesium are lower than recommended amounts,”  according to the National Institutes of Health

Many different foods contain good amounts of magnesium.  Beans, seeds, nuts and especially leafy green vegetables.  Many people don’t eat enough of these foods to get the magnesium their bodies need.

Do you lack magnesium?

If you do not eat foods daily that are high in magnesium, maybe you should consider supplementing your diet!  You need magnesium to stay healthy!

Above all things I wish that you would prosper and be in good health

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THE GREAT GRAIN ROBBERY?

There’s much controversy over the eating of grains today.  There are two sides to every coin, so to speak,  and they are never alike.  Let’s explore these two sides a bit.

  • Side one says:  leave grains out of your diet for better health, flatter belly and  overall weight loss. Several books have been written by physicians admonishing people to leave grains out of their diet.  Many people struggle with their weight and wonder if the eating of grains makes them fat or causes their health issues.
  • Side two says:   for many decades people have subsisted healthfully on whole grains, fruits, vegetables, nuts and seeds and have lived very productive,  healthy, and long lives.  Some of the longest living people groups have lived on whole grains as a basic staple in their diets.  which side works best for you?

20 some years ago I watched a video entitled “The Great Grain Robbery”.  The gist of the message was that grains are best utilized by the body in their organic whole, sprouted, or ground form and not in their highly processed versions; such as white flour.  An illustration of this was a thief that picks a man’s pocket of $26.  Then his conscience bothers him and he gives back $4.  The question is then asked, would you feel enriched?  When grains are processed, over 26 nutrients are stripped and then the flour is enriched with 4 nutrients.  The flour or grain product is then called enriched.  Is it really?

According to Bob’s Red Mill, whole grain kernels consist of 3 parts:  the bran, germ and endosperm. Grains that have been processed have the bran and the germ removed, making them lacking in B vitamins, dietary fiber, and iron. Whole grains, on the other hand, are complex carbohydrates that include all three parts, making them rich in nutrients like fiber, vitamins, minerals, fatty acids, and antioxidants. All these nutrients work together to provide health benefits that are greater than their individual parts.

What evidence is there that eating whole grains will offer nutritional benefit? A recent study showed decreasing rates of diabetes mellitus were associated with increasing levels of whole grain consumption. Another study showed increased egg quality in women seeking the use of reproductive technology to become pregnant associated with increasing levels of whole grains in their diets. Studies like these add to the already substantial body of literature showing that people who enjoy consuming whole grains will benefit by having fewer chronic diseases as they age.  Kent L. Thornburg, Ph.D. Director, OHSU Moore Institute for Nutrition & Wellness

I realize that there are diseases or illnesses that prevent the eating of gluten.  My question is, should all people give up grains?   My research says no.  The wise use of all foods that come from our creator’s hand will give us the best health.

We need a variety of organically grown fruits, vegetables, grains, nuts, seeds and proteins in their whole form, food as grown and not highly processed.   Each individual needs to find the foods and grains, that digest and nourish their own bodies  best.

For additional reading on this topic: http://www.ohsu.edu/xd/education/schools/school-of-medicine/departments/the-moore-institute/about/message-from-director.cfm

Above all things I wish that you would be in good health and prosper!

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AN APPLE A DAY – KEEPS THE DOCTOR AWAY?

File_000 (2)We’ve all heard the saying “An apple a day keeps the doctor away“, but does it really help your health to eat an apple a day?  According to my research’ apples are  nutrition powerhouses.  They are high in Vitamin C, fiber and polyphenols.

  • When speaking of vitamin C we generally think of citrus but apples should also be on your grocery list for vitamin C rich foods.
  • Apples contain pectin, a fiber that helps keep cholesterol in check and should be part of a daily eating routine to keep body fat under control.
  • Apples are also high in polyphenols which are powerful antioxidants that help keep our immune systems strong.  According to Kristi Friesen, R.D., Project on Hand:

Many natural cellular processes in our bodies create waste, some of which form free radicals. If these highly reactive substances aren’t neutralized, they can cause damage in our bodies which can lead to inflammation. A consistently high state of inflammation is considered to be a precursor to many common conditions in older adults, such as cardiovascular disease and various types of cancer

The American Institute for Cancer Research recommends eating plenty of fruits and vegetables.  The antioxidant content of apples ranks among the highest in fruits and could be a help in preventing cancer and other illnesses.

Do you think eating an apple a day could HELP keep the doctor away?

Above all things I wish that you would be in good health and prosper!

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SUGAR, SUGAR AND NO SUGAR

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Americans adore their sugar and want a treat for good behavior, accomplishing a goal or even finishing a meal. “Sugar in the morning, sugar in the evening, sugar at supper time, be my little sugar and love me all the time,”  is a verse from a  popular song in the 50’s;  this song just might express  how many people feel.  We love our sugary treats!  If you are struggling with being overweight,  mood issues, anxiety, memory,  or fatigue;  you might want to take a look at how much sugar you are ingesting.

Here in the United States, the average person consumes more than 126 grams of sugar per day, which is slightly more than three 12-ounce cans of Coca-Cola. That’s more than twice the average sugar intake of all 54 countries observed by Euromonitor. It’s also more than twice what the World Health Organization recommends for daily intake, which is roughly 50 grams of sugar for someone of normal weight.  Roberto Ferdman, Washington Post, Feb. 5, 2015

“A recent cross-cultural study published in the British Journal of Psychiatry linked refined sugar consumption to mental illness.  “Sugar suppresses the activity of a key growth hormone in the brain called brain derived neurotrophic factor  (BDNF).  This hormone promotes the health and maintenance of neurons in the brain, and it plays a vital role in memory and learning.  BDNF levels are critically low in people with depression and schizophrenia, which explains why both syndromes often lead to shrinkage of key brain regions over time.”  according to Marita Schauch, ND,  Better Nutrition, May 2016

If you have sugar cravings after your meals, you might be eating too much salt, too many simple carbs, eating too fast, you might be dehydrated or you might be low in chromium (a trace mineral that helps control blood sugar).  All of these can set you up for sugar cravings.  Try being mindful of what you are eating, slow down, chew your food well, don’t eat a lot of salt or simple carbs and stay hydrated during the day.  Here’s to your health;  eating less.

Above all things I wish that you would be in good health and prosper!

 

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PASSING ON DAIRY

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The American people consume a lot of dairy products in hopes of having stronger bones.  The drinking of milk is strongly ingrained in our country by the dairy industry.  Many cultures that do not consume much dairy have stronger bones than the typical American.  Milk is high in calcium and it is believed in our culture that milk will prevent osteoporosis.  The results of numerous studies have shown no association between high calcium intake and lower risk of bone fractures.

There are many nondairy foods that can provide calcium and other minerals for strong bone health.  Leafy green vegetables like broccoli, kale, Bok Choy, collard greens, turnip greens; and white beans, hazelnuts, almonds, sesame seeds; and sardines and wild caught salmon.

Our culture indulges in too many calcium inhibitors which affect the metabolism of calcium and weaken bones.  Some inhibitors  are:  too much sodium in the diet, excessive sugar intake, soft drinks (which contain phosphoric acid),  highly processed food intake, large amounts of caffeine, excessive alcohol consumption and smoking cigarettes.

Studies have shown that ageing people  have stronger bones if they consume a wide variety of fruits and vegetables; which are full of antioxidants, vitamins and minerals that help keep the bones strong.  Vitamin D and K are necessary for strong bones along with minerals such as zinc and magnesium.

Eat a wide variety of whole, unprocessed foods and engage in weight bearing exercises in the out of doors;  such as walking, running and strength training.  There are no bones about it, if you want to slow bone loss and prevent osteoporosis eat a whole foods diet and keep that body moving!

(The above information was taken from an article written in Better Nutrition, May 2016 by Melissa Diane Smith, a holistic nutritionist.

Above all things I wish that you would be in good health and prosper!

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DRINK WATER LIKE A CAMEL1

water-1154080Many people have health issues that could be prevented if they were drinking enough water.  One of the important building blocks of health is staying hydrated.  From the top of your head to the bottom of your feet and every organ of your  body needs water.  Approximately 70 to 75% of your body is water.

Drink water like a camel!  Since the human body is more than 70% water, not drinking enough of it can dehydrate every body system. But 6-8 glasses of pure water a day can protect your joints, brain, heart, pancreas, and skin. It will help control false hunger pangs, aid in elimination, and stave off premature aging.

Just as watering your plants perks them up, so drinking water keeps every system in your body functioning better.  People often think that drinking juice, coffee, milk, or soda will be just as good as water for their bodies.  Fill your dishwasher up with dirty dishes and poor juice, coffee, milk or soda over your dishes; are they clean?  Our bodies need pure, fresh water to cleanse all of our systems and keep them hydrated sufficiently.

It’s good to drink a minimum of 6 to 8 glasses of pure water daily just to replenish what the body uses.  As the weather gets warmer you may need to drink more.  A good rule of thumb is one half of your body weight in ounces. If you don’t care for water,  there are plenty of natural flavorings available to help you in your daily quest to drink more.

Above all things I wish that you would be in good health and prosper!

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The Nature’s Pantry TEAM

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Missing a few, but the NP Team is a wonderful group to be a part of!  We threw one heck of a party today and look forward to one more big day tomorrow! Huge thanks to all of you guys 🙂 and all of our wonderful customers for supporting us for 30 years of business.  We love serving our community! A special thank you to all our vendors and local producers also!  Thanks for being here today 🙂

We couldn’t do it without you all!  Thank you so much 🙂

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