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Estrogen, the good the bad and what you really need to know

Is estrogen good, bad or both? Do I need it? Why is it so confusing???

Let me help…

Estrogen is a very powerful class of hormones produced by the ovaries and the adrenal glands. There are at least two dozen known estrogens, all with various functions; every organ, including the brain, heart, ovaries, and liver, has estrogen-sensitive receptor sites. The most commonly discussed estrogens are estrone, estradiol, and estriol. And we are also exposed to estrogens by supplementation and sadly also in the water we drink and the foods we eat.

The main function of estrogens is to make cells grow and proliferate. They stimulate endometrial cells in preparation for pregnancy, promote breast tissue growth, maintain function of the sexual organs, stimulate the menstrual cycle, and initiate the bodily changes that occur at puberty. If estrogen function and metabolism are out of balance, cells can multiply unnecessarily and this may lead to cancer in some cases amongst other things.

Daily we are ‘over exposed’ to estrogens in our environment. These estrogens are called “xenoestrogens”, foreign substances with estrogen like effects in the body. Xenoestrogens can mimic natural estrogen and block estrogen receptor sites on cells throughout the body. They then activate these receptors to stimulate a hormonal effect or they can also occupy the receptor and block natural hormones from doing what they are supposed to do for health, thus disrupting the normal endocrine activity. As you can imagine, these can have a serious effect on hormone balance, causing health problems including increased cancer rates and infertility

So where do these xenoestrogens come from? Most xenoestrogens are derived from petrochemicals and include pesticides, industrial chemicals, cleaners, plastics including all the water bottles wed rink from and the food containers we eat from. They are also in nail polish, and car exhaust.

Many of these hormone imposters accumulate over time because they are fat soluble; they are easily absorbed through the skin and can be stored in body fat, where they can continue to interfere with the body’s natural hormone balance. These man-made estrogens are everywhere !

So now what? Are we just doomed? No way!! We can make choices in our daily lives that reduce the xenoestrogens in our life.

Here is how. Start with the following and in my next blog I will share with you some fabulous food ideas that can also help to lower the risk of ‘bad estrogens” in your body….

  • Avoid plastics for water and food storage. Use glass or ceramics whenever possible, especially to heat food. When plastic is heated, it rapidly diffuses into food. Use wax paper or a glass plate instead of plastic wrap to cover bowls in the microwave.
  • Use detergents with fewer chemicals. Chemical residue can be absorbed through your skin.
  • Choose shampoos, body soaps, makeup, and lotions that are paraben free.
  • Use natural pest control, not pesticides or herbicides.
  • Buy hormone-free meats; look for organics whenever possible.
  • Buy organic produce to reduce your exposure to herbicides, pesticides, and other chemicals.

To your health!

 
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Posted by on September 30, 2014 in Uncategorized

 

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Cooling Delicious Lycopene and Vitamin rich Rich Watermelon Lime Sorbet

ImageFive reasons to enjoy watermelon today

1. It soothes sore muscles.

According to a small study, drinking watermelon juice before a hard workout helped reduce athletes’ heart rate and next-day muscle soreness. That’s because watermelon is rich in an amino acid called L-citrulline, which the body converts to L-arginine, an essential amino acid that helps relax blood vessels and improve circulation. The researchers also determined that intestinal cells can absorb more citrulline from watermelon juice than from citrulline supplements, especially when the juice is unpasteurized.

2. It helps heart health.

Postmenopausal women experienced improved cardiovascular health after six weeks of taking commercially available watermelon extract supplements containing citrulline and arginine, according to a study published by Florida State University. It may also help to lower blood pressure as it acts as a natural diuretic.

3.  It’s rich in vitamins and minerals, but low in calories.

Given its name, you might assume the fruit has little nutritional value—and it is more than 90% water. But a 10-ounce (300-mL) wedge of watermelon packs in about one-third of the recommended daily value of  vitamins A and C, as well as a modest amount of potassium (9 percent of the daily value).

4. It may be protective against certain cancers.

Watermelon is rich in lycopene, an antioxidant linked to both the prevention and possibly treatment certain cancers, specifically of prostate cancer, although scientists are still investigating the details of that connection.

The trick to making this recipe at a moment’s notice is to have your freezer already stocked with chopped watermelon. Then all you need to do is toss everything into the food processor and you can have a healthy, refreshing dessert in minutes!

5. It is seriously juicy, refreshing, delicious summer treat.

Try this fabulously easy yummy recipe;

4 to 5 cups frozen watermelon chunks-I like to include the seeds but not necessary
the juice of one organic lime with a splash of zest
sweetener of choice: 1/3 cup local organic honey or organic agave nectar or you can use liquid stevia or you can use coconut sugar
1/8 teaspoon guar gum

Place all ingredients into a food processor and pulse until all of the chunks have become a smooth sorbet. The pulsing is really the trick here, so if the watermelon chunks just are not breaking down, turn off your machine, then pulse. Taste and add more sweetener if necessary. Pulse again and enjoy! You can serve it right away or scoop it out and freeze for a few hours in a container.

 
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Posted by on May 23, 2014 in Uncategorized

 

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Swiss chard, moms, and home cooked meals

There is nothing like having your mom come to visit! All week I have had an abundance of delicious healthy home cooked meals and a meticulously clean house.

Yesterday while I was working I asked her to get me a few things at the health food store. She stumbled on a food demo where the woman was preparing swiss chard to promote a new sauce. My mom had never seen swiss chard before and being the foodie that she is, was intrigued and bought a few bunches.

She did not know this, but the earthy-tasting Swiss chard is a powerhouse of nutrition, and with its rainbow assortment of stem colors, it’s as pleasing to look at on your plate as it is to your palate. This leafy green has many health benefits. Swiss chard is an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber.

Still more health benefits of Swiss chard:

One cup of chopped Swiss chard has just 35 calories and provides more than 300% of the daily value for vitamin K.

Needless to say I came home to an incredible meal that was mouth- watering and super healthy and so I wanted to share her creation with you.

What you will need

3 bunches of scallions

2 cans of drained organic lentils (adds protein+fiber)

One organic lemon (limonene-zest in my favorite potent cancer prevention)

Garlic 4 cloves

2 bunches of collards

1 jalapeno or more to taste

Coat pan with extra virgin organic olive oil. Chop the scallions, garlic add to pan and lightly cook. Take your organic lemon and then add its zest and juice. Once the garlic and scallions are almost browned add the finely chopped chard, sauté for maybe 1-2 minutes then add your cans (BPA free of course) of drained and washed organic lentils.  Then add salt, pepper and jalapeno to taste, and voila! An Amazing meal.

Have a fabulous delicious day!

*One caveat for those who have a history of kidney stones is that this veggie contains oxalates, which decrease the body’s absorption of calcium and may increase your risk for producing calcium rich kidney stones

 

 
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Posted by on April 22, 2014 in Uncategorized

 

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Food as my medicine cabinet? You Betcha!

Raw Apple Cider Vinegar
This is naturally fermented apple cider that has not been pasteurized and still contains probiotics, enzymes and minerals. I am not quoting from the medical literature here but experience which to me is valid. This can help to restore proper ph levels in your body, it’s an immune booster, will help cut a cough and runny nose, as well as flu symptoms, it’s anti-bacterial, anti-viral and anti-fungal and can be taken daily during the winter months to help fight infections!  It’s also great for yeast infections, skin/intestinal detox, and digestive disorders. Simply mix with raw honey with apple cider vinegar and make apple tea. We use tons of it in flackers as well so enjoy and eat up guilt free.
Ginger:
Yes, good ol fashion just plain ginger root that you can find in the produce department is quite the magical healer! Clinical studies have shown that ginger is helpful for reducing nausea, especially for long car rides, and pregnant ladies.. Simply peel off the tough outer layer and slice off a few inches.  I typically use about an inch of the root and slice it into thin discs and then add then to a hot cup of water.  Allow it to seep for 10-15 minutes and enjoy with some raw honey for a wonderful, soothing and warming tea.

Raw Honey

This is unadulterated honey that has not been heated, changed altered or pasteurized, so it retains all of the natural enzymes and healing properties present from nature. Because of raw honey’s enzymes and minerals and trace amounts of pollen, it makes a fabulous cough suppressant and healing agent.  It is also naturally antimicrobial, which again helps with sore and irritated throats and can also be used on cuts, shallow topical abrasions and boo boos to ward off infection.
1 tsp raw honey
1/4 tsp of cinnamon mixed and yum! great for colds and coughs
Garlic

Garlic contains allicin which has strong antimicrobial effects. I have read can be equivalent to anywhere from 1% to 20% of a standard penicillin dose. It also contains sulphur compounds, this is where much of it’s healing power is, as well as vitamins C and B, flavanoids (antioxidants), and the trace minerals selenium and germanium (excellent for cancer prevention among other things).

The active components in garlic are heat sensitive and fairly volatile, and therefore most of it’s benefit will be lost if the garlic is cooked. Please, by all means, continue to cook with lots of garlic just because it tastes amazing  but for optimal medicinal use, it must be eaten and crushed raw to truly be effective.

Chamomile Tea:

Chamomile is a small, daisy-looking flower that has been used since ancient times to calm the nervous system, relive anxiety and aid in digestion. It is easiest taken as a tea. I like to mix it with peppermint or ginger as a remedy tea wonderful for aiding in digestion. It’s great for calming down little ones too, especially before bed; I know…and your welcome moms (: It can also sometimes work for relieving stress headaches although I also use a dab of lavender oil for these as well.
 
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Posted by on September 17, 2013 in Uncategorized

 

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Curry craving creamy cauliflower

Satisfy your curry craving with this delicious, simple, late-summer dish. It’s easy to make, fast to prepare and your taste buds will love you and this treat! This recipe is gluten-free but filled with all sorts of goodness.Its also super high in health giving nutrients that fight inflammation, decrease cancer and promote your overall longevity.  

2 tbs extra-virgin olive oil 
1 tbs plus 1/2 tsp fresh lemon juice and a dab of rind
1 tbs curry powder , I add extra turmeric and ginger a 1/4 tsp total just to get an antiinflammatory boost
1/2 tsp Kosher flake salt or seas salt
1/2 tsp smoky paprika (optional) 
1 head cauliflower, leaves and core removed, florets cut into ¼-inch slices 
fresh cilantro leaves

Preheat oven to 450° Fahrenheit. In large bowl, whisk together oil, 1 tbs lemon juice, curry powder, salt and paprika. Add cauliflower slices and toss to coat. Spread cauliflower in single layer in large baking pan lined with parchment paper (for easy clean-up). Bake until cauliflower is tender-crisp and brown, about 30 minutes. Sprinkle with remaining ½ tsp lemon juice and garnish with cilantro. Makes four servings.

Double your pleasure and the recipe’s usefulness by puréeing the leftovers the next day with low-sodium vegetable or chicken broth for a fabulous, satisfying soup (add a touch of coconut milk or yogurt or even a few slices of avocado for extra creaminess)….yum!

 
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Posted by on September 4, 2012 in Uncategorized

 

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Zesty Healthy BBQ Salmon Recipe

This recipe is packed with some of my favorite ultimate health foods. the salmon is a wonderful source of superb healthy fats; omega-3 fatty acids, the lemon rind contains one of the most powerful anti cancer nutrient called limonene; cinnamon is a superb herb to help prevent diabetes and the lemon juice, which is acidic, will lower the glycemic index of this meal so that you will not get a spike in insulin thus you will feel energized and well satiated. And finally, the pineapple contains digestive enzymes to help your body digest and absorb all of these fabulous nutrients!

  • 1/4 cup pineapple juice
  • 2 tablespoons fresh lemon juice
  • 4 (6-ounce) salmon fillets
  • 2 tablespoons brown sugar, may use agave or a dab of stevia as well
  • 4 teaspoons chili powder
  • 2 teaspoons grated lemon rind
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cinnamon
  • Lemon slices (optional)

Combine first 3 ingredients in a zip-top plastic bag; seal and marinate in refrigerator 1 hour, turning occasionally.

Preheat oven to 400°.

Remove fish from bag; discard marinade. Combine sweetener and next 5 ingredients (sweetener through cinnamon) in a bowl. Rub over fish; place in an 11 x 7-inch baking dish coated with olive oil. Bake at 400° for 12-15 minutes or until fish flakes easily when tested with a fork. Serve with lemon slices, if desired.

 
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Posted by on August 15, 2012 in Uncategorized

 

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