Let's face it. Eating healthy is not cheap. I've brainstormed some of the things that I do in order to eat healthy in a way that is as inexpensive as possible. These are in no particular order.
1) Shop store circulars and use coupons. I find this especially helpful with diapers. I do realize that is not a food product, but this is a good example. Pampers tend to fit my son the best. Of course, they are the most expensive diapers, so I have to shop wisely. Last week, Food Lion had a 3 day sale in which Pampers were $6.99. Usually they are over $10 a pack. On top of that, I used a $1.00 coupon. So, I got them for about half price. You can do the same with healthy food products as well. If it's on sale at the grocery store and you have a coupon, you save even more. Don't be afraid to sign up for any savings card or program a store offers. I also sign up for email alerts from our closest grocery stores. Walmart is not always the cheapest if you are shopping wisely.
2) Don't be afraid to ask for a rain check. If a store is out of a particular item, you can ask for a rain check and get it at the sale price when the item comes back in stock.
3) Sign up for surveys and participate. www.zoompanel.com, www.ipsos.com, www.hometestinginstitute.com are all reliable sites. I have been participating for years. Not only can you earn points for prizes, but the more you participate, the more savings opportunities you have. Many will send you coupons. I've also been able to test products before they are released to the public. This is especially helpful in the diaper and wipes area. I've tested body wash and dish soap to name a few.
4) You can also sign up for health food coupons. www.mambosprouts.com is a start. You can get electronic coupons or sign up for the paper ones that they mail to you. Some stores do not take internet coupons, so you are able to sign up for both. You can use them at the regular grocery store and health food stores.
5) Visit the websites for health food stores and sign up for their email alerts. You can also pick up their coupons in store as well. They will often advertise their weekly sales on line since most do not send out flyers like the regular chain grocery stores.
6) Certain products are cheaper to buy in bulk, but you need to be careful. Just because it's a super sized package, does not make it cheaper. Often paper products are the same price in bulk as they are in normal sizes. Price it out by piece or ounce. We joined Sam's because that is all that is close. It is not my first choice, but we do save. Orange juice is cheaper as well as the organic salad mix. When we lived in NC, BJ's was our club of choice.
7) Join a co-op. My wheat and a few other products are purchased through a co-op. It makes the shipping charges significantly cheaper. (12 cents a pound versus 50 cents a pound). When you are ordering a 6 gallon bucket of grain, that can add up quickly. Some co-ops allow you to work there and get a discount on items. My particular co-op orders from several companies in order to save on shipping charges, membership fees, and group rates.
8) Cook with beans. See the entry on beans for a great website and cooking ideas. You can use with meat to stretch it.
9) Make your own snacks. Look at your pantry. Determine which snacks are unhealthy. Consider making something homemade. We just don't buy too many snacks. I would rather spend that money on fresh fruits and veggies. Not having snacks around the house also helps us to manage our weight better.
10) Consider certain store brand products. However read the labels. They are often cheaper because they have inferior ingredients. However, an organic store brand product is about the same as a national brand organic product.
11) Drink water.
12) Shop local farmer's markets. Not only is it fresher, but it's healthier. It does not have to travel as far to get to you. We are fortunate to have several organic farms in the area.
13) There are several websites that offer coupons. www.couponsuzy.com is an example. Check them out weekly as the savings offers do change.
Most of these things take time and effort. Be a good steward of the time and resources God has given you. Eating healthy is not always cheap, but you will either pay for it now with food and proper nutrition or later at the doctor.
Friday, November 20, 2009
Tuesday, November 17, 2009
Cod Liver Oil
I know this sounds disgusting at first glance. However, there are many benefits to fish oil if it is clean. Cod liver oil, in particular, is extremely healthy. Sally Falon, author of Nourishing Traditions, has listed many benefits of this oil.
* Addition of fat soluble vitamins found in butter from grass fed cows and cod liver oil to the diet often results in improved iron status. This is especially important for young children and pregnant women.
* Cod liver oil can work in small quantities.
* Cod liver oil feeds the nervous system, which can help combat post-pregnancy baby blues.
*Cod liver oil is an excellent source of vitamins A and D. It contains DHA, which is essential to development of the brain and nervous system. DHA is also essential to proper development of the retina in a developing baby while in the womb.
* DHA in mother's milk helps prevent learning disabilities. I am not saying it is a cure-all in this area, but definitely works as a preventative measure.
* Good saturated fats helps the body put DHA in body tissues where it belongs.
* Cod liver oil contributes to a healthy reproductive system.
* Cod liver oil contains omega-3 fatty acids needed for counteracting the effects of the over abundance of omega-6 linoleic acids and hydrogenated fats. Omega-6 fatty acids and hydrogenated combinations are linked to tumor formation and inflammation of the colon. Wild caught salmon is a good source of omega-3's. However, farm raised salmon has an over abundance of omega-6. Therefore, when shopping for and eating salmon, look for wild-caught and not farm raised.
*Some benefits of cod liver oil: thin blood, protect arteries from damage, inhibit blood clots, reduce blood triglycerides (type of fat), lowers LDL blood cholesterol, lowers blood pressure, reduce risk of heart attack and stroke, eases symptoms of rheumatoid arthritis, reduces risk of lupus, relieves migraine headaches, fights inflammation, regulates immune system, inhibits cancer in animals (possibly humans), soothes bronchial asthma, combats early kidney disease.
*The higher levels of omega-3 fatty acids in the blood, the lower your blood pressure, which lowers your risk of heart disease and cancer.
* Cod liver oil is acknowledged to play a role in brain development, retina development, male reproductive tissue, skin integrity, lubrication of joints, and aid in the body's inflammatory response.
Weston A. Price has information on the best types of cod liver oil to purchase, as well as the proper dosages for various age groups.
I take a cod liver oil supplement every day and have ordered some for my son. Currently, I cannot afford the "best" as recommended by Weston A. Price, but can afford the "good." See the article for what that means. You can order the "good" stuff on vitacost. It may also be available in your local health food store, however, even with shipping is probably cheaper on vitacost. The co-op that I belong to orders from Vitacost to save on shipping. (I'll discuss the benefits of a co-op in my next entry.)
If you want to read more about Cod Liver oil and its benefits, see Nourishing Traditions, The Maker's Diet, and www.westonaprice.org. I also read an article in Time Magazine, June 26, 2006, by Andrew Weil, MD. It basically discusses the same points that I have listed above. Continue to read and research. Other fish oils are healthy, but from what I have read, cod liver oil seems to be the best.
* Addition of fat soluble vitamins found in butter from grass fed cows and cod liver oil to the diet often results in improved iron status. This is especially important for young children and pregnant women.
* Cod liver oil can work in small quantities.
* Cod liver oil feeds the nervous system, which can help combat post-pregnancy baby blues.
*Cod liver oil is an excellent source of vitamins A and D. It contains DHA, which is essential to development of the brain and nervous system. DHA is also essential to proper development of the retina in a developing baby while in the womb.
* DHA in mother's milk helps prevent learning disabilities. I am not saying it is a cure-all in this area, but definitely works as a preventative measure.
* Good saturated fats helps the body put DHA in body tissues where it belongs.
* Cod liver oil contributes to a healthy reproductive system.
* Cod liver oil contains omega-3 fatty acids needed for counteracting the effects of the over abundance of omega-6 linoleic acids and hydrogenated fats. Omega-6 fatty acids and hydrogenated combinations are linked to tumor formation and inflammation of the colon. Wild caught salmon is a good source of omega-3's. However, farm raised salmon has an over abundance of omega-6. Therefore, when shopping for and eating salmon, look for wild-caught and not farm raised.
*Some benefits of cod liver oil: thin blood, protect arteries from damage, inhibit blood clots, reduce blood triglycerides (type of fat), lowers LDL blood cholesterol, lowers blood pressure, reduce risk of heart attack and stroke, eases symptoms of rheumatoid arthritis, reduces risk of lupus, relieves migraine headaches, fights inflammation, regulates immune system, inhibits cancer in animals (possibly humans), soothes bronchial asthma, combats early kidney disease.
*The higher levels of omega-3 fatty acids in the blood, the lower your blood pressure, which lowers your risk of heart disease and cancer.
* Cod liver oil is acknowledged to play a role in brain development, retina development, male reproductive tissue, skin integrity, lubrication of joints, and aid in the body's inflammatory response.
Weston A. Price has information on the best types of cod liver oil to purchase, as well as the proper dosages for various age groups.
I take a cod liver oil supplement every day and have ordered some for my son. Currently, I cannot afford the "best" as recommended by Weston A. Price, but can afford the "good." See the article for what that means. You can order the "good" stuff on vitacost. It may also be available in your local health food store, however, even with shipping is probably cheaper on vitacost. The co-op that I belong to orders from Vitacost to save on shipping. (I'll discuss the benefits of a co-op in my next entry.)
If you want to read more about Cod Liver oil and its benefits, see Nourishing Traditions, The Maker's Diet, and www.westonaprice.org. I also read an article in Time Magazine, June 26, 2006, by Andrew Weil, MD. It basically discusses the same points that I have listed above. Continue to read and research. Other fish oils are healthy, but from what I have read, cod liver oil seems to be the best.
Thursday, November 5, 2009
Breastfeeding
Since I addressed baby food in my last major entry, I thought I would take some time to address the issue of breastfeeding. I am a strong supporter of breastfeeding for both mother and baby. However, if you choose not to, or are unable to, be encouraged there are other options out there, although I am not going to explore those here. It is a personal choice, and one you have to make for yourself. It isn't always easy. With my son, the first 3 weeks were very difficult, but we worked through the problems and didn't give up. I sought help from various resources, and was determined to succeed.
Before my son was born, I purchased and read the book The Womanly Art of Breastfeeding by the La Leche League International. I do not agree with everything they say, but it is a wonderful resource for mothers who choose to nurse. They go into great depth about various nursing issues, which I am not going to address here. My purpose of this entry is to explain briefly why I believe you should at least try breastfeeding your newborn, not to go into techniques or solutions to problems.
The US Department of Health and Human Services states, "Babies are born to be breastfed!" Breast milk is the most natural source of nourishment. It contains all the needed nutrients for your baby. Your breast milk is unique to you and your baby. It is designed to meet the specific needs of your baby. It is more easily digested and assimilated into their tiny digestive systems. As a baby nurses, the sucking motion promotes the proper development of his/her jaw and facial structure. Another benefit to the baby is that it encourages normal weight gain. Breast fed babies are less likely to be overweight, however, obesity is also determined by lifestyle. Breast milk contains all the right components for the development of the brain and nervous system, as well as many safeguards against the onset of allergies, but that is not the case for all babies. Personally, I had terrible allergies as a child even though my mother nursed me, but who knows how much worse they would have been. Not only does it help with allergies, but it also protects against infection. I nursed my son for 13 months. I would have gone longer, but he was done. He has never had an ear infection. He has only had 2 viruses. One he picked up in the hospital after his surgery, and the other from the church nursery. The only antibiotic he has ever taken has been after his surgery to prevent infection. I can probably count the number of colds he has had on one hand. He will be 2 years old next week. Part of that I do contribute to breast feeding, the other to the fact I am home with him. God has blessed our family in the fact that I can be home. However, I do have many friends that have had to return to work. They nursed their children for their maternity leave. In my opinion, some is better than none. Frequent nursing also helps to limit jaundice.
Not only are there benefits for babies, but the mother benefits as well. If you nurse soon after your baby is born, it helps your uterus contract and get back in shape more quickly than if you didn't nurse. Nursing uses up extra calories, contributing to gradual weight loss. I was amazed at how quickly my pregnancy weight came off after my baby was born. Not only, that, but I was able to lose an additional 10 pounds--and maintain it. Mother's who nurse are less likely to develop breast cancer, ovarian cancer, UTI's, and osteoporosis. Nursing saves money and time. Have you priced a container of formula? Plus, you don't have to warm breast milk. It is always the right temperature and ready to go when baby is hungry. There is no heating up of bottles in the middle of the night.
The American Academy of Family Physicians (AAFP) recommends that babies be exclusively breastfed for the first 6 months of life. My son was not ready for anything else until he was about 6 1/2 months old. Some may be ready for cereal sooner, but don't rush it just because they are "old enough." Make sure the baby is ready.
Nurse as soon as you can after birth. Babies are most ready within the first hour. Unfortunately, I was not able to nurse for about 2 hours after my son was born. He was taken to the nursery almost immediately due to suspicion of a respiratory issue. Thankfully, he was ok, but the delay did make it difficult to get efficient nursing started.
If you are having difficulty, don't give up. Get some support! At most hospitals, there are lactation consultants that you can call even after you are home. Ask friends who have nursed to help with any problems. For me, the lactation consultant that I saw in the hospital had such a horrible bedside manner, she would have been the last person I would have called. Instead, I relied on the help of friends and my mother (who nursed all 3 of us). You can also contact the La Leche League for support in your area. One way to prevent difficulty is to let the hospital staff know that you do not want your child given any type of supplements while in the hospital.
I encourage you to read The Womanly Art of Breastfeeding if you are considering breast feeding you baby. It was a great help to me, especially when I encouraged a few problems. I was able to go to the right chapter and take steps to resolve our issues.
www.lalecheleague.org
There are some great resources available on line as well. The US Department of Health and Human Services, the CDC, and the American Academy of Pediatrics all strongly encourage breast feeding. They have provided some great information as well as resources on their sites.
www.womenshelth.gov/Breastfeeding
www.cdc.gov/breastfeeding
www.aap.org/healthtopics/breastfeeding.cfm
Remember breast feeding is a personal choice, but it does provide the best start for your child. May I encourage you to at least try.
Before my son was born, I purchased and read the book The Womanly Art of Breastfeeding by the La Leche League International. I do not agree with everything they say, but it is a wonderful resource for mothers who choose to nurse. They go into great depth about various nursing issues, which I am not going to address here. My purpose of this entry is to explain briefly why I believe you should at least try breastfeeding your newborn, not to go into techniques or solutions to problems.
The US Department of Health and Human Services states, "Babies are born to be breastfed!" Breast milk is the most natural source of nourishment. It contains all the needed nutrients for your baby. Your breast milk is unique to you and your baby. It is designed to meet the specific needs of your baby. It is more easily digested and assimilated into their tiny digestive systems. As a baby nurses, the sucking motion promotes the proper development of his/her jaw and facial structure. Another benefit to the baby is that it encourages normal weight gain. Breast fed babies are less likely to be overweight, however, obesity is also determined by lifestyle. Breast milk contains all the right components for the development of the brain and nervous system, as well as many safeguards against the onset of allergies, but that is not the case for all babies. Personally, I had terrible allergies as a child even though my mother nursed me, but who knows how much worse they would have been. Not only does it help with allergies, but it also protects against infection. I nursed my son for 13 months. I would have gone longer, but he was done. He has never had an ear infection. He has only had 2 viruses. One he picked up in the hospital after his surgery, and the other from the church nursery. The only antibiotic he has ever taken has been after his surgery to prevent infection. I can probably count the number of colds he has had on one hand. He will be 2 years old next week. Part of that I do contribute to breast feeding, the other to the fact I am home with him. God has blessed our family in the fact that I can be home. However, I do have many friends that have had to return to work. They nursed their children for their maternity leave. In my opinion, some is better than none. Frequent nursing also helps to limit jaundice.
Not only are there benefits for babies, but the mother benefits as well. If you nurse soon after your baby is born, it helps your uterus contract and get back in shape more quickly than if you didn't nurse. Nursing uses up extra calories, contributing to gradual weight loss. I was amazed at how quickly my pregnancy weight came off after my baby was born. Not only, that, but I was able to lose an additional 10 pounds--and maintain it. Mother's who nurse are less likely to develop breast cancer, ovarian cancer, UTI's, and osteoporosis. Nursing saves money and time. Have you priced a container of formula? Plus, you don't have to warm breast milk. It is always the right temperature and ready to go when baby is hungry. There is no heating up of bottles in the middle of the night.
The American Academy of Family Physicians (AAFP) recommends that babies be exclusively breastfed for the first 6 months of life. My son was not ready for anything else until he was about 6 1/2 months old. Some may be ready for cereal sooner, but don't rush it just because they are "old enough." Make sure the baby is ready.
Nurse as soon as you can after birth. Babies are most ready within the first hour. Unfortunately, I was not able to nurse for about 2 hours after my son was born. He was taken to the nursery almost immediately due to suspicion of a respiratory issue. Thankfully, he was ok, but the delay did make it difficult to get efficient nursing started.
If you are having difficulty, don't give up. Get some support! At most hospitals, there are lactation consultants that you can call even after you are home. Ask friends who have nursed to help with any problems. For me, the lactation consultant that I saw in the hospital had such a horrible bedside manner, she would have been the last person I would have called. Instead, I relied on the help of friends and my mother (who nursed all 3 of us). You can also contact the La Leche League for support in your area. One way to prevent difficulty is to let the hospital staff know that you do not want your child given any type of supplements while in the hospital.
I encourage you to read The Womanly Art of Breastfeeding if you are considering breast feeding you baby. It was a great help to me, especially when I encouraged a few problems. I was able to go to the right chapter and take steps to resolve our issues.
www.lalecheleague.org
There are some great resources available on line as well. The US Department of Health and Human Services, the CDC, and the American Academy of Pediatrics all strongly encourage breast feeding. They have provided some great information as well as resources on their sites.
www.womenshelth.gov/Breastfeeding
www.cdc.gov/breastfeeding
www.aap.org/healthtopics/breastfeeding.cfm
Remember breast feeding is a personal choice, but it does provide the best start for your child. May I encourage you to at least try.
Tuesday, November 3, 2009
Interesting Article on Processed Foods
http://news.yahoo.com/s/afp/20091102/hl_afp/lifestylebritainhealthresearch
Processed Foods Linked to Depression
Processed Foods Linked to Depression
LONDON (AFP) – A diet heavy in processed and fatty foods increases the risk of depression, according to British research published on Monday.
Researchers at University College London also found that a diet including plenty of fresh vegetables, fruit and fish could help prevent the onset of depression.
They compared participants -- all civil servants -- who ate a diet largely based on "whole" foods with a second group who mainly ate fried food, processed meat, high-fat dairy products and sweetened desserts.
Taking into account other indicators of a healthy lifestyle such as not smoking and taking physical exercise, those who ate the whole foods had a 26 percent lower risk of depression than those who ate mainly processed foods.
People with a diet heavy in processed food had a 58 percent higher risk of depression.
The researchers put forward several explanations for the findings, which are published in the British Journal of Psychiatry.
Firstly, the high level of antioxidants in fruits and vegetables could have a protective effect, as previous studies have shown higher antioxidant levels to be associated with a lower risk of depression.
Secondly, eating lots of fish may protect against depression because it contains high levels of the sort of polyunsaturated fatty acids which stimulate brain activity.
And they said it was possible that a "whole food" diet protects against depression because of the combined effect of consuming nutrients from lots of different types of food, rather than the effect of one single nutrient.
The researchers concluded: "Our research suggests that healthy eating policies will generate additional benefits to health and well-being, and that improving people's diet should be considered as a potential target for preventing depressive disorders."
The study was carried out on 3,486 people with an average age of 55, who worked for the civil service in London.
Each participant completed a questionnaire about their eating habits, and a self-assessment for depression.
Monday, November 2, 2009
Interesting Article on Soda
What Soft Drinks are Doing to Your Body
By Dr. Maoshing Ni - Posted on Fri, Oct 30, 2009, 12:29 pm PDT
Dr. Mao's Secrets of Longevity by Dr. Maoshing Ni a Yahoo! Health Expert for Alternative Medicine
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Soft drinks are hard on your health
Soft drinks contain little to no vitamins or other essential nutrients. However, it is what they do contain that is the problem: caffeine, carbonation, simple sugars — or worse, sugar substitutes — and often food additives such as artificial coloring, flavoring, and preservatives.
A lot of research has found that consumption of soft drinks in high quantity, especially by children, is responsible for many health problems that include tooth decay, nutritional depletion, obesity, type-2 diabetes, and heart disease.
Why the sugar in soft drinks isn’t so sweet
Most soft drinks contain a high amount of simple sugars. The USDA recommendation of sugar consumption for a 2,000-calorie diet is a daily allotment of 10 teaspoons of added sugars. Many soft drinks contain more than this amount!
Just why is too much sugar so unhealthy? Well, to start, let's talk about what happens to you as sugar enters your body. When you drink sodas that are packed with simple sugars, the pancreas is called upon to produce and release insulin, a hormone that empties the sugar in your blood stream into all the tissues and cells for usage. The result of overindulging in simple sugar is raised insulin levels. Raised blood insulin levels beyond the norm can lead to depression of the immune system, which in turn weakens your ability to fight disease.
Something else to consider is that most of the excess sugar ends up being stored as fat in your body, which results in weight gain and elevates risk for heart disease and cancer. One study found that when subjects were given refined sugar, their white blood cell count decreased significantly for several hours afterwards. Another study discovered that rats fed a high-sugar diet had a substantially elevated rate of breast cancer when compared to rats on a regular diet.
The health effects of diet soda
You may come to the conclusion that diet or sugar-free soda is a better choice. However, one study discovered that drinking one or more soft drinks a day — and it didn’t matter whether it was diet or regular — led to a 30% greater chance of weight gain around the belly.
Diet soda is filled with artificial sweeteners such as aspartame, sucralose, or saccharin. These artificial sweeteners pose a threat to your health. Saccharin, for instance, has been found to be carcinogenic, and studies have found that it produced bladder cancer in rats.
Aspartame, commonly known as nutrasweet, is a chemical that stimulates the brain to think the food is sweet. It breaks down into acpartic acid, phenylalanine, and methanol at a temperature of 86 degrees. (Remember, your stomach is somewhere around 98 degrees.) An article put out by the University of Texas found that aspartame has been linked to obesity. The process of stimulating the brain causes more cravings for sweets and leads to carbohydrate loading.
Carbonation depletes calcium
Beverages with bubbles contain phosphoric acid, which can severely deplete the blood calcium levels; calcium is a key component of the bone matrix. With less concentration of calcium over a long time, it can lower deposition rates so that bone mass and density suffer. This means that drinking sodas and carbonated water increases your risk of osteoporosis.
Add in the caffeine usually present in soft drinks, and you are in for even more trouble. Caffeine can deplete the body’s calcium, in addition to stimulating your central nervous system and contributing to stress, a racing mind, and insomnia.
Skip the soda and go for:
• Fresh water
Water is a vital beverage for good health. Each and every cell needs water to perform its essential functions. Since studies show that tap water is filled with contaminants, antibiotics, and a number of other unhealthy substances, consider investing in a quality carbon-based filter for your tap water. To find out more about a high-performance filtration system, click here.
On the go? Try using a stainless steel thermos or glass bottle, filled with filtered water. Enhance the flavor of your water with a refreshing infusion of basil, mint leaves, and a drop of honey.
• Fruit Juice
If you are a juice drinker, try watering down your juice to cut back on the sugar content. Buy a jar of organic 100% juice, especially cranberry, acai, pomegranate, and then dilute three parts filtered water to one part juice. You will get a subtle sweet taste and the benefit of antioxidants. After a couple of weeks, you will no longer miss the sweetness of sugary concentrated juices.
• Tea
Tea gently lifts your energy and has numerous health benefits. Black, green, white, and oolong teas all contain antioxidant polyphenols. In fact, tea ranks as high or higher than many fruits and vegetables on the ORAC scale, the score that measures antioxidant potential of plant-based foods.
Herbal tea does not have the same antioxidant properties, though it is still a great beverage choice with other health benefits, such as inducing calming and relaxing effects.
If tea doesn’t satisfy your sweet tooth, try adding cinnamon or a little honey, which has important health benefits that refined sugar lacks. For a selection of healthy teas that promote total body wellness, click here. Drink up!
I hope you find the ways and means to avoid soft drinks. I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
--Dr. Mao
http://health.yahoo.com/experts/drmao/20270/what-soft-drinks-are-doing-to-your-body/
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