Health Advice for Women

Weight Loss without Diets! Isn’t this what we all want? It’s not a quick fix but if you have learned to eat healthy and listen to your body when it’s full, you can lose weight without dieting!

BUT there are some fundamentals you will need to abide by. Your body needs balance in four major areas; eating, sleep, emotions and exercise. Exercise will increase your metabolism which helps you to drop the pounds, it also helps us sleep better. Eating a balance diet of protein, veggies, fruits, legumes and whole grains feeds our body and our brain. If you are eating a good balanced diet and taking a multivitamin your body will be less likely to have those nasty cravings for sweets or salty food. Conversely if you starve your body, it gets depleted of many vitamins and that can throw off the signals from your brain to tell your body when it’s full, what your body needs, etc.

The next post will talk more about weight loss without diets and how exercise plays a major role AND what type and how much exercise is needed. Stay tuned for more…

I’ve been thinking about getting a new hot water heater and I saw some great information on the federal tax credits  available for installing solar hot water heaters. I still have to run the numbers but it looks like a great incentive from the government to go green.

The Verde Solair website gives some great information on different ways to go green and save money in the process. If you are planning on buy and installing a new hot water heater this year you may as well check it out.

Plumber, tiling,  clogged drains and raising the kids.

Is that what my life boils down to?

I went to college thinking I’ll make lots of money and hire someone to do home improvements and home repair when I’m older, but I have come to find great joy in doing some of the work around the house!

You may have read my articles on “killing your carpet”. Carpets are really bad for your health. When they are new the chemical off-gassing is enough to fry your brain, but over time they collect ever germ, dust ball, food spill in your house.

I ripped out every carpet in my house and installed tile and wood flooring. My allergies and chemical sensitivities improved more than they’ve ever improved in my life!

So last month, I moved to a few house and ripped all the carpets out. This time I decided I was going to learn how to tile. It was hard work but not that difficult to learn. The best part is that I get constant gratification walking on these floors, knowing I took part in the creation. So be it tiling or a plumbing repair job, take heart, you can learn new skills! Here’s another one of my favorite websites for home repair. http://www.louisvilleplumbingandheating.com/

Are you one of those women that turns over any home repair job to your husband? Toilet clogged, put it on the honey-do list.

Well honey, it’s the 21st Century! Home repair jobs are not that hard, it’s just having someone show you how to do them. Believe me, now that I’ve learned a few new skills, I’m wanting more. I find a lot of my information online.

We have used the longmontplumbingandheating.com website many times and they have consistently had reliable, trust worthy and great information. When we have a plumbing, heating or air conditioning problem we always check this website to get the issue fixed. Look for their eco-friendly advice on clogged drains.

There are lots of sites like to to give you step by step advice on repairing heating, plumbing, etc. Good luck ladies!

The most expensive thing we ever buy in our lives is usually our home? The repairs or improvements to our home are also big expenditures. But the crazy thing is that most of us are completely lost when it comes to anything to do with home repair! If something breaks we call our local plumber, heating, air conditioning or electrical repair guy, right?

The biggest secret is that you can easily fix many of the things yourself! We’ve just never learned how to do it. Now, don’t get me wrong. If the compressor is broken on my air conditioning, I’m calling an air conditioning repair service, pronto. But do you know what you can fix and when to call a repair guy?

So take control ladies. It’s the greatest feeling in the world to fix something in your house. The internet has provided our generation a plethora of information on just about everything you can imagine. Some of it takes a little googling (searching on google.com) but you would be surprised at the information available. Go to google and type on “plumbing repair” and you will be surprised at what pops up.

I’ve found some websites that give tips on how to fix common plumbing repairs and what things they recommend a professional for. Some of these websites give written instructions as well as videos. Louisville Plumbing and Heating is a website that I’ve used with great tips on plumbing, plumbers in my local area and air conditioning repair. For a natural way to unclog a drain check out Erie Plumbing and Heating.

Take the challenge ladies, next time you have a home repair get online and see if you can fix it yourself.

Do you do your part to live an eco-friendly lifestyle? How many checks do you get from the list below?

1. I recycle paper, cans and glass

1. I drive a hybrid or electric car

1. I buy organic food

1. I have reduced the chemicals in my life

1. I consume less water and electricity than before

Not too many of us are eco-saints and can honestly say they do all 5 from the list above. The trends on recycling are great, many people are moving to hybrid cars and organic food but there has not been as much progress with reducing the amount of chemicals, water and electricity we consume.

Are you thinking “I don’t consume chemicals”? Let’s review some of the common chemicals we consume in our daily life.

• Fertilizer for your lawn is about as bad as it gets, start using an organic fertilizer. This is a big one!

• House-hold cleaners can be a detriment to your indoor air quality and our environment. Have you switched to eco-friendly cleaners that are not toxic to you or the water supply they enter?

• Have you made steps to reduce your water consumption? Try looking into a tank less water heater which saves water and lowers your utility bill.

Each year I try to review what new changes I can make to improve my indoor air quality, reduce the chemicals in my house and in general reducing my footprint on this earth.  Try going “greener” one step at a time and before you know it you will have a much healthier environment.

The more I learn about Dr. Richard Steadman the more impressed I am. Not only is he a world famous doctor but he had a vision over 20 years ago to document all the results of the patients treated in his clinic.

He started Steadman Hawkins Research Foundation which has been the the perfect platform to house a base of scientific evidence that supports some of his innovative orthopaedic techniques. The Foundation makes it possible to collect, organize, analyze, and make available to the world’s medical and research communities hundreds of data points on every Steadman-Hawkins patient. Thanks Dr. Steadman for this wonderful contribution to science and society!

Our latest humble contribution has been our new plumbing and heating repair website. Check it out at www.erieplumbingandheating.com. We thank all the people that contribute to WordPress websites for this wonderful open source tool.

It’s finally spring in Colorado, I think. Our spring weather is very moody with one day in the 70′s and the next day it’s snowing. It’s around this time every year that I get rambunctious to get my garden planted, spring cleaning, store away the extra winter blankets and about 20 other things.

This year I’m doing things a bit different. I’m taking a new look at how I can do all my old tasks in a “greener” way. If we each continue to make new eco-friendly choices we can do our part to help make our world a better place.

So here are my top 5 eco friendly things to do this spring:

1. This year I’m eliminating any chemicals from my garden and planting all organic plants. It’s a little more expensive and a little harder to find, but it’s a lot healthier for your kids if they play in your yard to get rid of those awful fertilizers full of chemicals.
2. My spring cleaning will be done with lots of vinegar, baking soda and plant derived cleaners. Get rid of those old cleaners that are made with petrochemicals, unnatural fragrances and use products that bring a healthier environment to your home. Did you know that your indoor air could be causing health issues to you and your family?
3. Open your windows and let the fresh air in. Wash your windows with a mixture of half vinegar and half water, usually this will improve your indoor air quality and leave your windows spotless.
4. Is it time to clean out a few clogged drains? Here are some helpful tips for a more natural way to clean drains. Throw away those chemicals; they go straight to our water supply.
5. Time to go green with your hot water heater; your water heater uses a lot of energy to keep water hot 7/24. Check out tankless water heaters or called hot water on demand systems.

For starters just do one task in an eco-friendly way and then pass this list on to a friend and encourage her to do the same. We can create a better planet one step at a time.

Get more of your vitamins from food, eat the most nutricious food available! Here’s a great list of the most nutricious food.

01. Apricots
The Power:  Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power:  Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

03. Raspberries
The Power:  Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power:  Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene – both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium – almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power:  Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power:  Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power:  These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal – women, consider this especially during your period.

09. Figs
The Power:  A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers – fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power:  Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables

11. Onions
The Power:  Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power:  These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power:  Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power:  Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don’t overcook broccoli – instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power:  Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power:  Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power:  Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power:  Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power:  The sulfur compounds that give garlic its pungent flavor can also lower LDL (“bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
Grains, Beans and Nuts

20. Quinoa
The Power:  A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power:  A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power:  Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power:  Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power:  A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. The Power:  Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.

26. Skim Milk
The Power:  Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don’t go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won’t miss it!
Seafood

27. Shellfish (Clams, Mussels)
The Power:  Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power:  Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power:  A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The “crab” in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes

As the winter months progress I tend to feel less connected to the wonderful outdoor spaces that reach out to me like an old friend during the spring and summer months. Trapped inside all day as the cold wind blows, I yearn for the feel of fresh dirt in my hands and find myself counting the days until I once again have the pleasure of planting new flowers in my garden and tending to the perennials and bulbs that start peeking out in the spring.

Other gardeners have told me that they’ve been able to find enjoyment tending indoor plants during the winter months. I’ll admit that I do keep African Violets and Orchids indoors year-round, but growing indoors is a lot more challenging! Indoor plants, like all plants require the correct amount of light and proper watering and finding this balance indoors has been tricky for me.

I’ve thought about buying grow lights and setting up a small system, but frankly I haven’t had the time to do the research or the testing required for different plants. Also, the space needed for an indoor growing system, is more than I can spare in my small house. My friend Trina purchased an AeroGarden from AeroGrow, at their website www.aerogardening.com, which is a complete indoor garden. She kept raving about how fun and easy it was to grow herbs in her AeroGarden. So I ordered one and was equally impressed! I love that everything grows so easily, but I also love that I can put my African Violets next to my AeroGarden and they love the light it throws off and have bloomed like crazy!

It’s February and I’m starting to think about what to plant in my summer garden and guess what, my next test is the AeroGarden Starter Tray. I can start up to 66 seedlings indoors in my AeroGarden with no dirt and no mess, then easily transplant them into my outdoor garden when the weather allows.

I’ll let you know how that goes come May.