Part 1- Change your meals

Have you ever craved a hot bowl of soup after mowing the yard in 100 degree heat?
Me either!
When the temperatures rise, our bodies tend to perspire more in an attempt to stay cool. Eating "cooling" foods can help your body stay both hydrated and cool during the long, hot summer days.
Hot meals are not necessary - there are so many great dishes that can be eaten cold or room temperature, try something new this week. Some ideas are:

Gazpacho

Cobb Salad

Tabouli

Lemon Chicken (I like to grill instead of bake)

Tuna Salad

Bean Salad

Meals should be lighter in every way. Your need for hydration increases as your level of perspiration increases. Watermelon, peaches, berries, and many other fruits help to provide more water for your body while keeping your appetite in check with their many vitamins and minerals.
Try to eat more veggies and fruit so you feel lighter - now you are ready to jump back in the pool without waiting for the hour your mom made you wait!

Challenge #21 Healthy Summertime Fun

It is so hot outside! We have officially reached the triple digits here in Dallas and it is driving many people inside. This week I want to challenge you to develop some new summertime rituals or traditions that provide you, your family and friends with physical and emotional enjoyment.

This isn't anything complicated, but understanding how our bodies change with the seasons is imperative to good health!

Runners Up and How to Avoid Them

Drugs that act on diabetes, reflux, hypertension, chronic pain, osteoporosis, and allergies top the list of the most commonly prescribed drugs (behind 1 and 2). Because they are synthetic compounds that have unknown actions at the time of their availability on the market, it is always a good idea to avoid having to use them! How? Lifestyle, lifestyle,  lifestyle!!!

Diet - Be reasonable. Veggies first and in more abundance than anything else that you eat. Protien should be lean and natural. Fruits should be fresh and eaten in moderation. Fats should come from nuts, seeds, fish, and lastly from animal sources.

Exercise - We were not designed to sit all day. Get up and move for 30 minutes minimum each and every day! Park your car at the end of the lot and walk, take the stairs, do things that make you move more! Find a physical activity you can enjoy: cycling, swimming, running, yoga - the possibilities are endless.

Thoughts - Be positive! Focus on constructive ideas that serve to improve your life.

And in 2nd Place......

The statin Drug Zocor was prescribed over 94 million times last year! Statin Drugs are used to lower cholesterol. It is in the same class as Crestor, Lipitor, Zocor, Simcor, Vytorin, and others. Some of the most commonly reported side effects of these drugs are:
sexual dysfunction
anemia
memory loss
cataracts
immune dysfunction
nerve damage to extremities

Aside from these serious side effects, statin drugs highly increase one's risk of developing diabetes.  Nutritionally, taking statin drugs can cause Coenzyme Q10 deficiency within the body's cells.  All of this can result in various cardiovascular problems, weka immune system health and low energy.

A more natural way to lower cholesterol is to eat healthy fats, such as fish, nuts, and seeds. Supplements such as omega 3 and 6's as well as some herbal extracts from evergreens can help to lower cholesterol. Nothing can negate the importance of a healthy diet!

Most Popular Prescription for 2011......

Hydrocodone!!!! Also known as Vicodin, this drug was prescribed over 131 million times in one year. Vicodin is used to treat pain and is a member of the opiod family. As such, we can deduce that Americans suffer a lot of physical pain.

If you have taken hydrocodone for an extended period of time, it might interest you to know that the most commonly reported side effects are: lightheadedness, dizziness, sedation, and vomiting. If you drink alcohol while taking vicodin, you increase your risk of hepatotoxicity. Additionally, there are 19 disease contraindications related to the use of this drug.

Nutritionally, use of vicodin can lead to deficiencies in folic acid, vitamin C, calcium, iron and vitamin B5.

If you suffer with chronic pain, you may be interested in learning more about acupuncture, proteolytic enzymes for inflammation, anti-inflammatory diets, chiropractic, TKM, and hypnosis. All of these techniques offer great help for chronic pain.

References:
http://www.therichest.org/nation/americas-most-popular-drugs/  
http://www.drugs.com/sfx/vicodin-side-effects.html
http://healthland.time.com/2011/04/19/americas-10-most-popular-prescription-drugs/#ihii_useofmed_report 
http://www.spectracell.com/ 

Challenge #20 - Know what your meds are doing

Challenge Summary: Find out what your supplements/prescriptions are intended for and what the potential side effects might be, including possible nutrient deficiencies.

Notes about the Challenge: The average American fills 12 prescriptions per year! Whether it is a short-term pain reliever or antibiotic or a terminal medication to control blood pressure, diabetes, or some other malady, there are MANY side effects and potential problems that can occur with the long term use of pharmaceutical medications. This week I will point out some common problems with the most common drugs and supplements. If you have questions about your meds, feel free to comment or email me privately to have your questions addressed.

Easy Recipes to Fit the Meat, Veggie, & Fruit Bill

Breakfast Eggs
Ingredients
4 eggs
1/2 avocado, sliced
4 Tbs salsa
1 tsp. coconut oil


Heat oil in cast iron skillet over medium-high heat. Beat eggs in a small bowl, and pour into skillet. Cook for 1 minute and turn heat to medium-low.  Finish cooking (about 2-4 minutes longer). Top with  avocado and salsa.




Lunch Gazpacho
Ingredients
4 ripe tomatoes, quartered
1 small onion, coarsely chopped
1 medium cucumber, peeled and coarsely chopped
1 sprig fresh parsley
1 clove garlic, peeled
½ cup cold water
juice of 1 lemon
sea salt (optional)
freshly ground black pepper to taste
cayenne (optional)
4 ice cubes


Blend all ingredients in a blender or food processor and enjoy cold




Supper Turkey Burgers
Ingredients
1 lb ground turkey
1 cup cilantro, chopped
1/4 cup red onion, finely chopped
2 tsp garlic, minced
1 tsp sea salt
1/4 tsp freshly ground black pepper

Prepare the grill, or turn the broiler on low. Combine all ingredients in a bowl and use a fork to mix well.  Divide into 4 portions and shape into patties.  Grill or broil until cooked to desired temperature.