Dentist recommendation

My children and I have been going to see Doctor Margaret Anderson at her dental office for the last three years. The atmosphere of her office as well as the demeanor of her staff are a nice complement to the warm and welcoming personality of the doctor herself.

My children skip happily in to their appointments, and I no longer dread a trip to the dentist. In fact, the thought of it no longer creates any stress in my life!

If you are in the market for a dentist, check out Doctor Anderson's website:

http://www.docmaggie.com/meetdoc.htm

How important is organic?

When I go shopping, I make sure to buy only organic produce if I am going to eat the skin. It is a good investment, in my opinion, to not ingest the poisons used in conventional farming. For produce in which I will not be eating the skin (e.g. bananas, winter squash, pineapple, etc), I only buy organic if the price difference in minimal.

As for processed food labeled organic, I am not convinced that it makes that much of a difference. Again, if the price difference is minimal, I will buy the organic product. That being said, processed food is not good for you body and should be consumed in small portions, if at all.

As for meat and other animal products, I always buy hormone free. As much as possible, I buy organic. Better treatment of the animals and strict processing rules must be followed to carry an organic label. While this may be true of some conventional products as well, there is no way to tell.

Please find following, an excerpt from the Mayo Clinic website:

The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don't use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weedkillers, organic farmers may conduct more sophisticated crop rotations and spread mulch or manure to keep weeds at bay.

Here are some key differences between conventional farming and organic farming:

Conventional	Organic
Apply chemical fertilizers to promote plant growth.	Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray insecticides to reduce pests and disease.	Use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use herbicides to manage weeds.	Rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.	Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

A few words about sugar

As we are now officially into the Holiday season, let's talk sugar. While it is delicious and not a health hazard when eaten in moderation, too much sugar can greatly impact your body.

Sugar is best consumed with some fat and protein to reduce and/or eliminate the sugar crash that we have all experienced. Fat and protein help slow digestion and mitigate the fatigue that can result from eating too much sugar.

Keep in mind that straight sugar is the hardest on your body. It is like putting jet fuel into a car. Your body will feel great for a short time and then you will crash. This includes agave nectar, syrup of any kind, honey, all table sugars, any kind of juice, and jams and jellies.

Fruit, while mostly sugar, also has fiber and vital nutrients for your body, and is, therefore, superior to other forms of sugar. The fiber will help stabilize blood sugar to a degree, but fruit is best when eaten with some fat and protein as well.

Here is the vicious cycle of sugar consumption:

• our blood is overloaded with sugar
• The pancreas secretes insulin.
• The cells become stuffed with fat and sugar.
• Your blood gets overloaded again.
• The pancreas tries to keep up and produce more insulin.
• The cells are not responding correctly to the insulin because they are already overloaded.
• The pancreas tries to produce more insulin to get the cells to respond.
• The glucose (sugar) can't get into the cell because of its increased insulin resistance because of the extra fat.
• You feel hungry because the glucose isn't getting into the cell so you eat more.
• The pancreas tries to produce more insulin to handle the new pile of sugar.
• Eventually you gain excess weight, increase your insulin resistance even more, eat more because you are still 'hungry' which drives your weight higher.

Other effects of too much sugar:

1. Lowers immunity

2. Disrupts the balances of essential nutrients and minerals

3. Can cause headaches, fatigue, irritability and mild depression

Please e-mail me with any questions or comment: tetfitness@yahoo.com

Massage therapist recommendation

If you are anything like me, it's been too long since your last massage. The cost in time and money are usually just too much.

Sonya King is a local massage therapist who charges a flat $50 per hour or $65 for 90 minutes (she does not accept tips).

She has been doing massage for over a decade and, while she has a great massage room, is also happy to travel to you (depending on your location).

Sonya specializes in a therapeutic blend of soothing Swedish massage, hot Serpentine stones, passive stretching and localized deep tissue work, depending on the client and his/her needs.

Please contact Sonya for more details at 503-936-3114 or sonyakingpdx@msn.com

Stretching

There are three major components to physical fitness

1. Muscle conditioning

2. Cardiovascular conditioning

3. Stretching

If you are like most people, the first two are hard enough to fit in, and stretching just never makes it into your normal routine.

Next time you work out, pay attention to your body and to which muscles are tight. Take the time to stretch those muscles.

Remember to hold a stretch for at least 15 seconds. 30-60 seconds is even better. Your muscle will initially contract against the stretch to protect itself from being pulled. It takes a few seconds before it relaxes enough to stretch.

Finally, relax your mind as you stretch. It can be a nice 5-minute break from the stress of your day!

Give yourself a break!

Negative thoughts are counterproductive in the gym. If you get in the habit of self-loathing behavior while you work out, you have subconsciously created a negative connection to exercise. It's only natural to begin avoiding situations that create such feelings.

See yourself through the eyes of someone who loves you. What might they say to you as they pat you on the back for making time to exercise and sticking with it? Would they beat you over the head if you fall of the wagon for a while, or encourage you to get right back on again?

Each day you wake up is another opportunity to challenge your body and your mind, and that's a blessing!

To drug, or not to drug?

I just watched a Dateline special from a few years ago called: The Medicated Child. You can watch it online at www.pbs.org: The Medicated Child. Or, if you have Netflix, it is in the television section.

Parents do the best they can for their children, and in some cases, medication may be the best answer. Whatever side you are on, this special is amazing and has people speaking both for and against medicating children. It's worth checking out!

Our son has some challenges that we've been able to address with dietary changes: No preservatives or additives, no food coloring, no gluten, no dairy or meat with hormones, and very limited processed food (what he does consume is organic and does not contain any of the above mentioned ingredients). It may sound overwhelming, but by taking these things out of his diet, he is able to focus at school and function normally.

As we experimented with taking things out of his diet, my husband and I noticed that we were feeling much better as well. What a nice bonus!

On the hunt for a hairdresser?

Do you want hair that is perfect for your face, coloring, and personal style? Go see Mendy Fahey at Beauty Box. www.beautybox.us

Mendy is truly talented and the prices at her salon are very reasonable. I recommend her, without reservation!

Fun 30-minute workout

Getting ready to move your workout back indoors? Here's a great way to get in a killer workout in just 30 minutes.

1. On the stationary bike (use the upright version, if possible, to get more core conditioning), set the resistance to a moderate level (meaning you could pedal at about 60 rpms for 5 minutes or more without needing a break) and pedal for 3 minutes at about 60 rpms.

2. Still on the bike, increase the resistance by 1 level and pedal at 100 rpms. Pedal for 1 minute.

Repeat #1 and #2 until you've done each of them a total of 3 times.

3. On the treadmill, set the incline as high as you can walk without holding on and set the speed to 2.0-2.5 for beginners...if you've done this for a while, bump it up to 3.0 or higher.

--Walk forward for 1 minute

--Shuffle left side lead for 1 minute

--Walk forward for 1 minute

--Shuffle left for 1 minute

***Are you watching the seconds and struggling to get through the minute on the lateral shuffles? Do you need the minute forward to recover before you do the other side? You are doing it correctly. If not, bump up the incline and/or the speed.

*****Remember to hold on to the handles as much as you need. The more often you do this, the less you will need the hand rails. Eventually, you will be able to let go altogether.

Do #3 3 times (will take 12 minutes)

3. 10 push-ups and 10 dips. Do 3-6 sets of each, depending on how much time you have left. Try to do the sets with little to no breaks in between, and do the most difficult option of both push-ups and dips you can manage...decreasing the intensity as needed.

Push-ups can be done with feet on a bench and hands on the ground (decline)

--Flat military style, but catch air as you come up from the push-up (propulsion)

--Normal military style

--Knees down

Dips can be done with hands on one bench and feet on another bench

--Hands on a bench and feet on the ground with legs fully extended

--Hands on a bench, feet on the ground with knees bent and feet closer to the body

Extra time and want to get in some abs?

1. Knees on a Swiss Ball, elbows on a mat. Pike your bum as you roll the ball toward your hands and then away again. Do 20 roll-ins.

2. Sit on a mat with a 10 pound medicine ball. Feet can be off the mat for more intensity. Lean back slightly and keep your back flat. Throw and catch the medicine ball. The higher you throw, the more difficult it will be. Throw 20 times.

Repeat both exercises until you have done each three times.

Have fun!

Gluten free suggestions

Gluten free products can be hit or miss. Pamela's brand is always a grand slam for us. The baking mixes are not gritty like some brands and they do not have odd flavors either. All of the Pamela's products we have purchased have been as good, if not better than similar products made with wheat flour.

I have purchased Pamela's products at Fred Meyer, New Season's, Lamb's, Albertson's, and Whole Foods. I'm sure there are other stores that carry them as well. Different stores carry different products from the Pamela's line.

Here are some of our favorite Pamela's products:

1. The bread mix can be used in bread makers, made the old fashioned way, and you can make it with or without dairy. The mix can be used to make pie crust, pizza crust, bagels, cookies, and more.

2. The pancake and baking mix. This mix has buttermilk solids, so it does not work if you are off dairy as well, but it is delicious. I've used it to make cakes, cookies, and pancakes.

3. The cake and frosting mixes are unbelievable. I made a white cake with vanilla frosting for my son's birthday and it was gone in 5 minutes flat. (Mostly eaten by people that had no idea it was gluten-free and were shocked when I told them)

4. We've also tried the pre-made chocolate chip cookies, molasses cookies and lemon cookies. They are fantastic!

5. The gluten-free brownies are also delicious. I add 1/2 cup of chocolate chips and it is to-die-for chocolatey heaven.

**Vegetable and olive oils have very distinct flavors which I believe take away from the flavor of baked goods. When recipes call for oil, I use either coconut oil (which truly has no flavor) for high heat temperatures, or butter if I am making it for a crowd that is okay with dairy.

Other foods/brands we like

Trader Joe's brand of rice pasta macaroni and cheese in a box is a favorite for my kids.

Trader Joe's small beef tacos (made with corn tortillas) in the frozen foods section.

Amy's brand of frozen convenience foods are delicious. We especially like the frozen bean and cheese burritos. She has a gluten and dairy free version as well. We haven't tried them, but I've heard they are great.

Kinnickinick's makes really great gluten and dairy free doughnuts. Of all of the brands we tried, these were a favorite for my kids. They can be found in the frozen section with the other gluten-free frozen foods.

We've tried every brand of gluten-free bread. The only kind my family will eat is homemade from the Pamela's mix. That gets rave reviews and makes great sandwiches. Be sure to store it in the freezer, though, as it has almost no shelf life.

Shelton's brand of mild turkey chili is a go-to meal for my husband and I when we are in a rush. I buy it at Fred Meyer in the gluten free section. I pair a small bowl of it with a small salad for a well-rounded meal in 3 minutes flat. It is high in protein and fiber and low in sugar. They have a spicy version as well, but I like lots of flavor and less spice.

For cold cereal EnviroKidz has a number of different choices that my children love. We've tried other brands and keep coming back to this one for flavor and texture reasons.

If I missed one of your favorite foods, please send me an e-mail as I likely have a recommendation for that food as well.

I can be reached at: tetfitness@yahoo.com

Have a wonderful day!

Confused by all the diets out there?

There are so many fad diets: South Beach, eat for your blood type and Atkins', to name a few. Currently, the Paleo diet is very popular.

While there are many good things about most diets, no one diet is flexible enough to account for individual preferences, habits, and unique body chemistry. Basically, what works for many people, might not work for you.

I highly recommend the article at the web address below. It does a great job of explaining how to honor the signals your body gives instead of being a slave to the diet. While the author specifically discusses the Paleo diet, the article is true for other diets as well. http://chriskresser.com/beyond-paleo-moving-from-a-paleo-diet-to-a-paleo-template

Coconut Oil

Please go to coconutresearchcenter.org if you would like to see the many health benefits of using coconut oil.

I use the type that is suggested for medium to high heat as it is the most versatile.

Over the past few months, I've slowly replaced all other forms of oil/butter/fat in my baking, frying and cooking, with coconut oil

Here is a great recipe for homemade popcorn. I no longer purchase the microwave version as it is less tasty and much less healthy.

Cover the bottom of your pan with medium/high heat coconut oil. In a single layer, cover the bottom of your pan with popcorn kernels. Add 1/2-1 tbsp fine salt. Put the lid on the pan and turn the heat under the pan to high. Lift the pan off of the stove to shake about every 30 seconds and then replace on the heat. In about 2-4 minutes, the corn should begin to pop. 1-2 minutes after popping begins, reduce the heat to medium high. Shaking of the pan should continue throughout the popping process. As the popping slows down, remove the pan from the heat but keep the lid on. Popping will continue for a few minutes. When popping is done, remove the lid and let the steam escape for a few minutes. Popcorn is now ready to eat...it's seasoned and all.

If you find that you want a saltier taste, add more salt the next time you make this recipe.

Due to differences in stove tops, you may need to play with the timing a temperature just a bit.

My kids like extra butter and salt on theirs, but I think this lightly seasoned version is just perfect.

Quick cardio!

Here's a fun way to get through your cardio without getting bored. This works best if you are working out at a time when the gym is not packed.

1. Ellyptical machine (go backward) for 8 minutes

2. Bike at a moderate to difficult resistance and RPM for 8 minutes

3. Repeat 1 and 2 for 7 minutes each

4. Repeat 1 and 2 for 6 minutes each

5. Repeat 1 and 2 for 5 minutes each

6. Repeat 1 and 2 for 4 minutes each

This is 60 minutes of cardio (it will take a little longer depending on how quickly you transition)

If you want a 1/2 hour workout, just do #1 and #2

Have fun!

Thyroid disorder

I recently found out that I have a low thyroid. Here are the symptoms that led me to search in the first place and how I got the correct diagnosis, because many doctors don't do the correct tests and many people come back as false negatives...only to feel like they are going crazy!

For the last nine years (since I got pregnant with my first child) I have been struggling with fatigue, mood swings, dry and brittle hair/skin/nails, muscle aches and cramps, foggy head, nausea upon waking, extreme hypoglycemia, anxiety (sometimes leading to panic attacks during times of excess stress), extreme food intolerance, and I've been extremely cold all my life with my hands turning blue, white, even purple, and losing feeling in my fingers on a regular basis.

It was easy to explain every symptom away as hormonal changes, lack of sleep due to small children, working out too hard, etc. When my workouts got less and less intense and I was still having muscle aches and barely making it through, when normal daily chores required breaks, when I slept 8-10 hours and still felt tired in the morning, when my panic attacks started to be more regular, I realized something more was wrong.

I have spent 20+ hours researching, done the blood tests, and searched for a doctor who would truly listen to me (I settled on a doctor who is both an MD and a Naturopath as I like the marriage of Eastern and Western medicine). Today, I feel fantastic...like I did in my 20's!!!

If you feel healthy already, no need to change anything. However, if you have unexplained aches, pains, depression, etc., here are some things to look into.

1. Thyroid disorders are passed down from the mother to her children (not from your dad)

2. The symptoms of thyroid disorders are somewhat different in men and women.

3. Your pituitary gland sends out signals (THS) if your T4 levels are too low. The normal test they do for thyroid is a THS test only. This level can be "normal" (some doctors say it should be zero to be normal, but you can look at the current accepted range) and you can still have a thyroid problem. T4 is inactive and must be converted to T3 (the active thyroid hormone) to do what it needs to do. If you have enough T4, but have a problem with conversion, you still have a thyroid disorder.

4. Because of what I said in #3, a full thyroid panel with THS, T4 and free T3 should be run for an accurate assessment.

5. If your temperature is regularly below 97.8 degrees, you likely have an issue with your thyroid. (You can google thyroid and temperate tests for more information)

6. If you have unusually low blood pressure and low resting pulse rate (anything below 70) and you are not a trained athlete, you likely have an issue with your thyroid.

7. Family history of thyroid disorders, through your mother's side, is a good indication that you may have a thyroid disorder.

8. There is no "one" body type that has thyroid issues. I have now run in to all sizes and shapes of people with thyroid problems.

9. Many things, including bipolar disorder, depression, and chronic fatigue are often misdiagnosed cases of thyroid disorders. These cases are ones that do not respond or do not respond well to the treatment they are currently on.

10. Treating a thyroid disorder is not a magic weight loss pill, but it does give you back normal energy, even moods, and the tools with which to better manage your weight.

11. Treating thyroid can be very effective if done with the care of a doctor and regular screenings to make sure your dosage is correct.

As always, if you have questions, I'm happy to respond! I'm not a doctor, so keep in mind that this is just the research I've done and how I understand it. If you find that I've gotten something wrong, please let me know!

Eggs...nature's multivitamin

After researching nutritional deficiencies in our region, I have changed my opinion of egg yolks. If you have normal cholesterol levels, adding 1-2 egg yolks a day to your diet, should be safe. As you can see below, eggs are full of vitamins and minerals our bodies need! (Be sure to check with your doctor if you are unsure about your cholesterol).

If you are watching calories, keep in mind that one whole egg has about 5 grams of fat and 70 calories. Just make sure to budget that into your daily caloric intake.

Feel free to do your own research and let me know what you think. Some of the mineral and vitamin deficiencies that are common are: Vitamin D, Iron, Selenium, Zinc, and Magnesium. I found it very interesting to read about the consequences of deficiencies in these particular vitamins and minerals!

You will find a complete list of vitamins and minerals in one whole egg in the charts below.

Vitamins

Amounts Per Selected Serving

%DV

Vitamin A

1183

IU

24%

Vitamin C

0.0

mg

0%

Vitamin D

85.1

IU

21%

Vitamin E (Alpha Tocopherol)

2.4

mg

12%

Vitamin K

0.7

mcg

1%

Thiamin

0.2

mg

11%

Riboflavin

1.2

mg

68%

Niacin

0.2

mg

1%

Vitamin B6

0.3

mg

17%

Folate

114

mcg

29%

Vitamin B12

3.1

mcg

52%

Pantothenic Acid

3.5

mg

35%

Choline

610

mg

Betaine

1.5

mg

Minerals

Amounts Per Selected Serving

%DV

Calcium

129

mg

13%

Iron

4.4

mg

25%

Magnesium

29.2

mg

7%

Phosphorus

464

mg

46%

Potassium

326

mg

9%

Sodium

340

mg

14%

Zinc

2.7

mg

18%

Copper

0.2

mg

12%

Manganese

0.1

mg

5%

Selenium

77.0

mcg

110%

Fluoride

2.7

mcg

Read More http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2#ixzz1Fpkm2jzg