Health Tips Archive 0910

Liz's Weekly Health Tips
September 2010

09/26/10
Health Tip: Good advice on Fighting the Flu and Building Your Natural Immunity
Flu Season is nearing and we recently got to sit down with Dr. Peggy Fuller in Charlotte, who offered three effective ways you may not have thought of to help prevent the flu for you and your family. Obviously, getting a flu shot is your #1 prevention method, so do that and then also try this:

Flu Prevention Tip #1: Liquid Omega-3s: EPA and DHA every morning
Cod Liver Oil, the detested staple in Granny’s medicine closet has resurged in popularity, and for good reason. Dr. Oz recently told Oprah, and the world, that he takes a shot of it every morning, and not just for the fun of it. The Vitamin D3, Vitamin A, and EPA and DHA Omega-3 acids boost your immune system, along with helping improve cognitive function, mood and the nervous system. This seemingly magical Piscean combination has shown to lower the incidence of heart failure, reduce rectal polyps and decrease the symptoms of psychotic disorders. The EPA and DHA are the two most beneficial types of Omega-3 fatty acids that your body needs but does not produce on its own. These fatty acids are especially important for expectant mothers, infants, middle aged men and women and the elderly. Dr. Fuller downs a dram of the oil every morning and credits it for her sickness-free winters.

For those of us still working up the courage, try a Purified Fish Oil liquid with an added dose of Vitamin D. Cod Liver Oil naturally has more Vitamin D in it than fish oil, but we think this fish oil with the added D is a reasonable solution. When it comes to oils, not all brands are not equal, our fav picks (and recommended by Dr. Fuller) are by Nordic Naturals, which you can get at Earth Fare or online:

Nordic Naturals Omega-3D Liquid (lemon flavor)
Purified Fish Oil with Vitamin D3
Stats: One Teaspoon provides 825mg of EPA, 550 mg of DHA and 1000IU of D3
Artic-D Cod Liver Oil (lemon flavor)
Omega-3 Supplement made from 100% Arctic Cod Livers
Stats: One teaspoon provides 410mg of EPA, 625m of DHA and 1000IU of D3

So why fish oil and not flaxseed oil? While a helpful form of Omega-3 can be found in flaxseed, walnuts and a few other foods, the most beneficial form of Omega-3-containing fatty acids are EPA and DHA which are essential in preventing and fighting both physical and mental illness and can be found only in fish.

Flu Prevention #2: Washing on the Go
We have all become accustomed to using our hand sanitizer and deal with the side effects of dry, cracked skin and cuticles. Dr. Peggy Fuller has a simple solution: Ponds Facial Towelettes. They sanitize and moisturize and you can use them anywhere on your skin, in airplanes, bathrooms, doorknobs. Great idea, Doctor!

Flu Prevention #3: Keep the body clean, but moisturized!
Dr. Fuller loves Dr. Bronners Peppermint Soap mixed with water to clean the body. The peppermint essential oil tingles the body and clears the mind, is organic and is made from the simple ingredients of water, coconut oil, potassium hydroxide, olive oil, mentha arvensis, hemp oil, jojoba oil, peppermint oil, citric acid, and tocopherol.

09/19/10
Health Tip: Consume Calories to Lose Weight and Rev Up Your Metabolic Rate

Believe it or not, a weight loss program that overly restricts calories works against your weight loss goal. The reason is in the science of your metabolic rate (how many calories your body burns in a day.) Consuming fewer calories than your resting metabolic rate causes your body to burn calorie-consuming muscle over the fat you want to burn. Excessive loss of muscle mass leads to weight loss without improvement of body composition and also decreases your resting metabolic rate, thus leading to frustration and the seemingly never ending battle with your weight.

So if you want to lose weight, the trick is eating between the minimum amount of calories you need (this is called the resting metabolic rate) and the amount of calories you are using that day. Here’s the equation:

Your resting metabolic rate =
(Your body weight) x 10

Your maximum number of calories = resting metabolic rate + your activities for the day

The range of calories to consume to lose weight is between these two numbers.

For example:
A 145 pound woman’s resting metabolic rate is roughly 1450 calories (if she’s sitting on the sofa all day). Then factor in daily activities and exercise and she will probably have 2000 calories to burn a day. So 1450 calories would be her minimum and 2000 her maximum. She should consume between these two numbers.

It’s not just how much, but it’s how often and what. Create an eating plan to control your calories and make sure you’re eating balanced meals and snacks every three to five hours. A consistent eating pattern will control your energy level, appetite, cravings, blood glucose and insulin levels. Plus, eating regular meals and snacks help you practice portion control and fuel your resting metabolism.

Avoid the all-or-nothing pattern of extremes, because when it comes to losing weight, it’s moderation that comes out looking the best!

09/12/10
Health Tip: Multi-tasking Ginger:
Ginger has always been my go-to for tummy trouble. It’s an established fact that ginger aids in digestion and helps break down proteins to rid the stomach and intestines of gas. Ginger tea served hot or cold with a bit of lemon or mint is a delicious, healthy and refreshing brew.

This month in the The Journal of Pain (that can’t be an easy read) a new study will be released from researchers at the University of Georgia that consuming ginger also relieves muscle pain caused by exercise. Check out the study online at www.pain.org/home.

Hilliard Studio Method is a safe, efficient, results driven workout. While our motto is to “first do no harm” the inevitable muscle pain that comes from working our muscles to exhaustion in order to sculpt and strengthen the body is part of the process. A natural healing remedy for relieving pain is a welcome advance.

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*The nutritional information contained herein is based upon information Hilliard Studio Method reasonably believes to be accurate. We are not responsible for any adverse effects related to following this information.