Irene

Archive for the ‘food’ Category

FIVE FOODS TO KEEP YOU LOOKING–AND FEELING–YOUR BEST

In Detoxification, food, Uncategorized, wellness, www.irenefross.com on April 29, 2013 at 9:15 pm

There’s just no doubt about it.  Especially with today’s environmental toxins, depleted soils and highly processed foods, nutritional cleansing is more important than ever—and there are some great nutritional detoxification programs on the market.

Wouldn’t it be great, though, to think about nutritional detoxification every day and not just 3 or 4 times a year?  You could shimmer, shine, feel and look great all the time, rather than just at certain times of the year.

You can do it by adding certain foods to your daily diet.  You just need to remember 2 things. First, the liver is a vital organ, responsible for many things, among them, removing toxins and breaking down fats.  Second, you need to remember that disease thrives in an acidic atmosphere, so you want your blood to be neutral (a balance of acid/alkaline) or even slightly more alkaline. Some foods, like sugar, create acidic blood while others, like garlic, are alkaline-forming.  For a complete list of acid/alkaline foods, click here.

1.    Grapefruit

This has got to be one of the best foods you can eat.  It not only supports the liver by flooding it with nutrient-rich juice, but it’s also it’s also highly alkalizing. By the way, it’s highly effective for weight loss, because grapefruit helps the liver burn fat.

2.    Lemon

Since lemon is a citrus, many think of it as acid—but it’s not, being one of those alkaline-forming foods.  Drink a glass of water with fresh lemon and you’ll not only be supporting your digestion, but you’ll be boosting your immunity by sending vitamin C to your defense cells.  By the way, some believe that lemon also has a calming effect and increases concentration and alertness.

 3.    Kale

Guess what—this vegetable has more iron than beef! Kale is a nutritional powerhous packed with vitamins, minerals, antioxidants and omega-3 and 6 fatty acids; that means it boosts immunity, fights arthritis, asthma and some autoimmune disorders.

Kale contains both sulphur and fiber, two terrific detoxifying substances.

Versatile, kale can be steamed, stir-fried or eaten raw.  Add it to salads, soups or include it in your breakfast green smoothie.

4.    Water

Okay, all you wordsmiths out there, water’s not a food (although, in my defense, some do insist that bottled water is a food).  Never-the-less, don’t underestimate water’s importance.

canstockphoto1157443water

Did you know that 85 percent of all headaches are caused by dehydration?

Your body is made up of at least 75 percent water, and that includes the bones and brain. Water flushes toxins, which translates into better, healthier skin for you. Water also increases metabolism, energy and contributes to youthfulness, because it plumps skin and muscles and decreases sagging.

Here’s a huge benefit:  Water has been found to aid heart health. A study published in the May 1, 2002 American Journal of Epidemiology found that those who drank more than five glasses of water a day were 41 percent less likely to die from a heart attack during the study period than those who drank less than two glasses.

5.     Avocado

Avocado is packed with vitamin E, a natural antioxidant that that supports everything from the brain to the heart and respiratory health to circulation; vitamin E is also used often in skin creams.

Avocados also contain nearly 20 other vitamins, minerals, phyonutrients and other nutrients, including potassium, magnesium, folic acid, vitamins B6 and C and fiber.

ABOUT IRENE:

Irene Ross, CHHC, AADP, is an integrative nutrition and holistic health coach who helps people alter unhealthy habits so they balance their lives.

Author of the e-book, Sugar’s Sour Story, and of the forthcoming book, 25 Ways to Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life, her website is:  www.irenefross.com

 

 

Quinoa Pilaf–Yummy, Healthy, Easy (and the addition of cranberries and parsley make it even healthier)

In food, Uncategorized, wellness on April 2, 2013 at 5:16 pm

Recipe: Quinoa Pilaf

Recipe courtesy of the Institute for Integrative Nutrition

 

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings

Ingredients:

1 cup quinoa

2 1/4 cups water or stock

1/2 cup dried cranberries

1/2 cup walnut pieces

1/4 cup chopped fresh parsley

pinch of salt

Directions:

1.   Rinse quinoa in fine mesh strainer until water runs clear.

2.   Boil the water and add quinoa and salt, cover and reduce heat.

3.   After 15 minutes add cranberries and walnuts to top; do not stir.

4.   Cook 5 minutes more, until all the liquid is absorbed.

5.   Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Editor’s note: By now you probably know how healthy quinoa is.  It’s a complete protein,  gluten-free, and does everything from aiding digestion to boosting metabolism, increasing energy and a lot more.

The addition of parsley and cranberries increases the health benefits even more because:

  • Parsley is a powerful antioxidant, anti-inflammatory and immune booster.  It’s also loaded with vitamin K—that’s the one that aids bone health.
  • Cranberries: Wow, they have more antioxidants than many fruits and vegetables, except for blueberries.  If you don’t know what an antioxidant is, they’re the substances that fight those rogue free radical cells, responsible for aging and disease.  A free radical cell is the human version of rust—that’s just how dangerous they are.  Cranberries also have fiber and vitamin C.

***

About Irene:

Irene Ross is a certified integrative nutrition and health coach who helps people alter unhealthy habits so they balance their lives.

Author of the e-book, Sugar’s Sour Story, and of the forthcoming book, 25 Ways to Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life, her website is:  www.irenefross.com.

WHY YOU WANT YOUR PLATE TO BE COLORFUL

In fitness, food, healthful eating, National Nutrition Month, Uncategorized, wellness on March 4, 2013 at 12:15 am

The more colorful, the better!  Every color has a different set of nutrients, and that means more health benefits for you.  So mix it up!

canstockphoto3168295spinach

  • Reds, such as strawberries, tomatoes, apples: Reported to reduce the risk of prostate cancer, high blood pressure and cholesterol levels. They contain many nutrients, including the familiar lycopene.
  • Greens, such as spinach, kale, collards, broccoli, asparagus, dandelions: Considered a super (high nutrient) food, greens have been reported to do everything from boosting immunity to improving mood and increasing energy. They also keep you from aging, because their nutrients fight free radicals, those rogue cells responsible for disease and premature aging (i.e., wrinkling)
  • Oranges and yellows:  Ever notice that most moisturizers contain vitamin C?  That’s because this vitamin helps promote collagen formation, and the orange and yellows are loaded with it. They also include things like lycopene, which aids eye health, and the oranges and yellows work well with magnesium and calcium to bring you healthy joints and bone health.

NOTE:  While you might think of a lemon as an acidic fruit, it’s actually alkaline—and that’s important to know because you want to keep your blood’s PH well-balanced.  Disease thrives in an acidic environment, while it does not in an alkaline one.

  • Eggplant, grapes, blackberries, blueberries and other blues and purples. They’re loaded with vitamin C, fiber, lutein and reversatrol (that means you can have that glass of red wine.) These not only boost immunity, but they fight inflammation (so responsible for many diseases) and even improve mineral absorption.
  • Parsnips, bananas, mushrooms, potatoes and other whites: These nutrients increase immunity, balance hormones and reduce the risk of some cancers.

****

About Irene:

Irene Ross, CHHC, AADP is an integrative nutrition and holistic wellness coach, speaker, writer and book author.  Her website is:  www.irenefross.com.

For more information, or to schedule a complimentary 30-minute wellness discovery session, please contact me through this website: http://www.irenefross.com/ready-get-started

Ten Reasons to Drink More Water

In anti-aging, food, heart health, holistic health, lifestyle, Uncategorized, water, women on June 19, 2012 at 11:33 pm

Twenty-two years ago, while treating inmates at a prison, a physician named Dr. Batmanghelidj saw a patient doubled over in pain with a gastrointestinal disease. Since there was no access to any medicine, Dr. Batmanghelidj could only give this person water. He had him drink two glasses. Within three minutes, the person’s pain diminished; within eight minutes, he was completely pain free. After that, Dr. Batmanghelidj researched the medicinal properties of water and wrote several books, including Your Body’s Many Cries for Water and Water Cures: Drugs Kill: How Water Cured Incurable Diseases.

Dr. Batmanghelidj, who passed away in 2004 and studied medicine under penicillin-inventor, Sir Alexander Fleming, asserted that dehydration is the root cause of all physical illness. A report on his findings was published as an editorial in the Journal of Clinical Gastroenterology, June 1983.

Admittedly, Dr. Batmanghelidj’s assertions are somewhat controversial, but there are at least 10 hard and fast rules why you need proper hydration.

60 to 75 percent of our overall body is made up of water; the brain, alone, is comprised of 85 percent water—even our bones contain up to 22 percent!

While we can go for almost a month without food, we can only go for a week without water. Water transports vitamins and nutrients to the cells; it removes toxins and regulates your body temperature. Nearly all of the body’s major systems rely on water.

The average person loses three to four cups per day just through perspiration and urine. When you lose two percent of your body’s water, you become dehydrated.

There are at least ten good reasons to drink up.

If you do, you’ll experience:

  •  Increased energy. One of the most common reasons for low energy is not drinking enough water!
  • Better ability to concentrate, with more clear-headedness.
  • More successful exercise; remember, dehydration is one of the most common reasons for low energy so, if you slow down, you won’t be as productive at the gym.
  • Healthier Skin: Since water removes toxins, it can help clear up skin. Some even report a kind of glow after drinking!
  • Heart Health: You’ll have a steadier, stronger heart-rate, and a study published in the May 1, 2002 American Journal of Epidemiology found that those who drank more than five glasses of water a day were 41 percent less likely to die from a heart attack during the study period than those who drank less than two glasses.
  • Ability to handle stress better: Since you’ll be more clear-headed, you’ll be that much more equipped to handle challenges and problems.
  • Fewer headaches: Do you know that 75 to 80 percent are caused by dehydration??
  • Youthfulness! Water contracts muscles and plumps up tissues. Without water, you’ll see sagging skin and muscle loss
  • Increased metabolism
  • Flushed toxins

***

Irene Ross, CHHC, AADP is a certified nutrition and wellness coach who works with people to help them instantly double their energy so they avoid that mid-morning or afternoon slump, get more done in less time and balance their lives.

Author of the forthcoming book, 25 Ways to Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life, she also writes a free twice-monthly newsletter, “Power Wellness,” full of tips for healthy eating and lifestyle.  Subscribe and automatically receive a free download of her mini e-book, Sugar’s Sour Story.  To subscribe, click here.

Irene’s website is:  www.eating4achieving.com.  Are you tired of being tired?  Contact me (irener@eating4achieving.com) and let’s see if it makes sense to work together.

Three Reasons Why You Want Your Kids To Grow Food

In chefs, children, food, gardening, nutrition on April 21, 2012 at 6:58 pm

Many of us are already familiar British Super Chef Jamie Oliver who has been out to change school lunches in the U.S. and elsewhere. Oliver started his transformational tours in this country two years ago in Huntington, West Virginia which, at that time, had been named the unhealthiest city in America.

Since then, we’ve met teenagers at risk for diabetes; a teenager who lost her 400+ pound father when she was only 2-years-old; a 318 pound 12-year-old; and one teenage girl who already has spots on her liver–and was told by her doctor that she only has 6 or 7 years to live. This generation is expected to have a lower life expectancy than others.

Those statistics are just one reason we need to get our kids eating better–and one of the best ways to do it is to involve your kids in growing their own food.

  • First, and probably most obvious reason, is that growing food just promotes healthy eating and lifestyle. How many times have we heard, “But I don’t like it!”–when they haven’t even tried it. Growing fruits and vegetables leads to curiosity which leads to a desire to try more–and different–foods.
  • Second, they’ll have a sense of accomplishment and pride at seeing something grow, so they’ll probably have improved self-esteem and confidence.
  • Third, they’ll get an assortment of different skills including those in science, financial, business, communications, fitness and more.

Jamie Oliver’s Kitchen Garden Project website says: “If we can get gardens, school food and the curriculum working together, we’ve got a really potent, beautiful, inspirational catalyst for change.”

Words to live by: Let’s get our kids growing their food!

How to Meet your Nutritional Requirement of 7-13 Fruits and Vegetables a Day

In food, holistic health, lifestyle, nutrition, wellness on April 2, 2012 at 2:42 pm

Blueberries are full of vitamins and antioxidants. Try to eat a handful a day.

A while ago I had a conversation with someone and, when she found out I was a nutrition and wellness coach, one of her first comments was: “Oh, you must advise eating only organic produce.”

“My response would probably surprise you,” I said.

You see, experts agree on one thing:  We need 7-13 servings of fruits and vegetables a day.  And the more colorful the assortment, the better–because each color has a different phytonutrient and it’s the phytonutrients and antioxidants that keep us healthy.  Antioxidants fight free radicals–those things that are responsible for aging and disease.  (The best way to explain a free radical is to compare it to rust–and what does THAT do to a car or boat??)

But we all know that our soil is now depleted and doesn’t contain many nutrients.  It’s not unusual to find wilted and brown produce in the markets, especially in those places that feel the necessity to hose it down every hour.  Even organic can be flown in, sit on trucks, sit in our refrigerators and oxidize. (I love this story:  I was walking through a well-known establishment and a sign read:  “Organic Tomatoes!”  Since I planned on making tomato sauce that evening, I was pretty excited.  As I got closer, though, in tiny type it said:  “Flown in from Mexico.”  HUH?

How do you get quality produce:

  • Buy locally grown.  If it’s locally grown, you’ll know it’s in season–and hasn’t spent much time on a truck or airplane.  BUT, you should still try to talk to the farmers to make sure their farming methods are responsible, and ask them about their philosophy on pesticides. If you’re lucky enough to live near a greenmarket, the farmers will be only too happy to chat you up.
  • Frozen sometimes gets a bad rap:  I live in the Northeast and this summer, when we were bracing for a hurricane, I noticed the supermarket shelves were depleted early on.  And what was left was completely disgusting.  In that case, I do recommend frozen; if it’s flash frozen, that means it gets frozen soon after it’s picked. But try to get a “clean” one, with no chemicals.  For instance, if you’re buying frozen broccoli, you want the label to read, “broccoli and water”–NOT “broccoli, water and a lot of things you can’t even pronounce.
  • Other:  While it’s always more desirable to eat your fruits and veggies, sometimes we just can’t get in the 7-13 servings.  So we need to “bridge the gap.”  And if we’re a parent, we’ll worry about getting that amount into our children.  In the case, you can take a capsule–but you’ll want it to be a “whole food” and not labeled as a supplemen,t and you want to be sure it’s certified and guaranteed by an  outside, third-party food certification company.

How To Have Healthy, Yummy “Ice Cream”

In food, nutrition, vegan, weight, wellness on February 28, 2012 at 3:44 am

Yeah, I admit it.  I’m love ice cream; in fact, I’ve been known to eat it even in the dead of winter when most people crave warm things like soup.

I hate all the sugar, fat, calories and dairy, though.  But last week I had such a great treat my taste buds are still dancing!   

It’s really simple, because there’s only one ingredient:  Blended, frozen bananas.  When blended, the bananas have a smooth and creamy texture, and they taste just like ice cream–but without sugar, fat, calories, and dairy.  It’s also usually vegan, unless you add a non-vegan item.

For different flavors, use the bananas as a base and add things like berries, peanut butter, pecans–whatever you crave.  You can also turn it into an ice cream sundae with chocolate sauce and whipped cream; of course, it becomes less healthy and more calorie-laden.  On the other hand, though, you aren’t getting all the “gunk” of regular ice cream.

Since it’s only one ingredient, there really isn’t a formal recipe.  Just cut up frozen bananas and blend them in a food processor, vitamix or powerful blender.

Oh–and forget about waste–because those overripe, blackened bananas are perfect.

***

Irene Ross, CHHC, AADP, is a nutrition/wellness coach who helps people instantly double their energy so they avoid that mid-morning or afternoon slump, get more done in less time and balance their lives.  She is author of the forthcoming book, 25 Ways To Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life.  Her website is:  www.eating4achieving.com.

She also writes a popular pet wellness blog:  www.furryfriendshavefun.wordpress.com.

Seven Ways To Eat Healthfully When Out

In food, job, lifestyle, restaurant, vegetables, weight, wellness on February 24, 2012 at 2:44 am

Many of my clients don’t have time to pack a healthy lunch, so they need to rely on deli, restaurant or even fast food during the day.  Still others have frequent work dinners.  How do they eat healthfully, they frequently ask?

1.  Choose salads and grilled entries.  Speaking of salads, remember, they can easily become unhealthy and calorie-laden if they’re loaded with high-sugar, high-salt, fatty items, such as cheese, mayo, salad dressings, fried toppings.  Choose fresh vegetables, a little fruit, grilled toppings–and lemon wedges or other light dressings.  If you’re in a restaurant, order the dressing on the side and dip your fork into it.

2.  Chinese food:  Stay with steamed dishes and ask for the sauce on the side.  Go with brown, instead of white, rice.  Sure, things like egg rolls are yummy–but, remember, they’re deep-fried.

3.  Drink water, not soda, caffeinated drinks or even juices (it’s better to eat your fruit, not drink it.)

4.  Think moderation!  If you must go into a fast food restaurant, try to eat only a few fries or part of the burger.  And none of those fatty desserts!

5.  Exercise portion control.  Don’t supersize your meal–select the smallest sizes you can.

6.  Are you a bread lover?  Scoop out the inside and just eat the crust.

7.  If you’re like me, you love desserts–but hate all the fat and sugar of pastries.  Stick with fruit cups, sorbets, or other healthier versions.
_____________________________________________________________________________________________

Irene Ross, CHHC, AADP is a certified nutrition and wellness coach.  Author of the forthcoming book, 25 Ways To Fire Up your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life, she is also an Ezine Expert Author and creator of a popular pet wellness blog:  www.furryfriendshavefun.wordpress.com.

She can be reached through her website:  www.eating4achieving.com.

 

Five Ways to Nourish Your Career, Your Life

In career, food, health, job, lifestyle, nutrition, wellness on January 23, 2012 at 12:41 am

I once knew a woman who would come back from her lunch break sleepy and cranky. She’d put her head down on her desk and then arise to shout and snap at co-workers, clients-and, eventually, her boss. She was fired shortly after that incident.

She’d always explain her behavior by saying “It’s the food!” She was actually on to something; food is powerful and can seriously affect your moods and energy levels. Food has the power to heal-or harm.

Whether you’re unemployed and job-hunting, or employed but want to move up the company ladder, you need to stand out from the competition like never before.

Emily Koltnow, president of the executive recruiting firm, Koltnow & Company, says: “All companies look for both professionalism and enthusiasm. If you’re not feeling your best, you won’t be as energetic. Being healthy is a critical component of the interviewing process.”

Another recruiter mentioned to me that, yes, skills on paper are important–but, also, at the end of the day, the prospective employer will look at the entire picture of you.  In other words, “At the end of the day, will that person make my job easier or more difficult?”

Here are five (5) easy, but highly effective, nutritional and lifestyle strategies for maintaining that competitive edge-and your moods.

1. Keep a Food Journal: Everything is food -and it can affect all areas of your day, energy levels, and even your mood. Knowledge is power. So write it down: How do you feel when you eat a certain food or consume a particular meal? Happy? Energetic? Sleepy? Irritable? Examine your results, detect patterns, and avoid problem or trigger foods.

2. Get enough sleep: Everyone should get at least 7.5 hours a night. There are several reasons why adequate sleep is important.

First, when we don’t get enough sleep, we often, naturally turn to comfort foods with high fat, high sugar, and high sodium contents. Those, in themselves, are energy zappers-not to mention the havoc they wreak on your diet.

Second, sleep has a direct effect on three hormones that regulate stress, energy balance and appetite. When you don’t get enough sleep, cortisol, the stress hormone, elevates glucose and appetite; it’s often blamed for thickening mid-sections. Lack of sleep also causes ghrelin, which increases appetite, to increase, and leptin, which suppresses appetite and moderates energy balance, to decrease.

Third, inadequate sleep affects immunity and moods. A few years ago the Archives of Internal Medicine explored the common cold.  Therefore, 153 people received, via nose drop, the rhino virus.  The rhino virus is the virus that gives us the common cold, said New York City Naturopathic Doctor, Peter Bongiorno, ND, LAc.  It was found that those studied, who got at least seven hours of sleep per night, were 300% less likely to catch a cold.  For more information on the study, click here.

Too stressed to sleep? Learn some relaxation techniques, such as deep breathing, meditation or yoga.

3. Eat Breakfast: Eating breakfast will keep your energy levels consistent throughout the morning, most likely leading to you making better choices at lunch. When you skip breakfast: you’ll be ravenous and fuzzy by mid-morning, which will probably lead to you reaching for a caffeinated drink or sugary snack to offset the slump. At lunch, you’ll probably be very hungry, and tired, and will binge on sugary foods, causing a mid-afternoon slump. I once worked with a woman who rummaged through the company kitchen by 4:00 PM to look for leftover birthday cake, pizza or other treats. Yet another made a regular run to Baskin-Robbins every afternoon around 3:00.

A good breakfast should include a little protein, whole grains, vegetables and/or fruit.

4. Stay Hydrated: Water transports nutrients and oxygen throughout the body, so drink up-or you’ll feel fatigued if you don’t drink enough. If you wait until you’re thirsty, you’re already dehydrated. If you don’t drink enough, you can experience everything from muscle cramps to headaches, inability to pay attention, and dizziness.

Divide your weight in half-that’s the number of ounces you should drink per day-and substitute a glass of water every time you want to reach for caffeine or sugary drinks.

5. Fit Fare: Eat plenty of whole foods: grains, vegetables, fish and lean proteins. These foods are packed with vitamins, minerals, enzymes and fiber. Grains are a complex carbohydrate, absorbing into the bloodstream at a steady rate, providing long-lasting energy. They also increase serotonin, the substance that makes you feel less stressed. As for veggies, the more colorful the assortment, the better, because each color contains a different set of phytonutrients, thought to promote health. Don’t forget sea vegetables-kelp, dulce, seaweeds, hajiki and nori; they’re loaded with minerals (such as calcium) are an excellent source of Iodine, Vitamin K and B-vitamins. Nori makes a great substitute for bread when creating wraps.

Protein provides amino acids which are building blocks for many things in the body, including playing a role in alertness. It also helps build and maintain body cells and regulate body processes. Fish provides important omega 3’s which appear to have many health benefits for body and brain, including reducing risk for heart disease and improving mood.

Superfoods, called that because of their high nutrient content, include berries, citrus fruits, oats, pumpkin (100% pure-not the pie filling), walnuts, and yogurt. Greens–broccoli, spinach, kale, collards, bok choy–have been linked to everything from improved circulation to promoting healthy immune systems and lessening depression.

***

Irene Ross, CHHC, AADP (www.eating4achieving.com) is a certified nutrition and wellness coach.  She helps people instantly double their energy so they can avoid that mid-morning or afternoon slump, get more done in less time and balance their lives.  Irene writes a newsletter called “Power Wellness” (you can subscribe through her website) and is author of the forthcoming book, 25 Ways To Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life and also writes a popular pet wellness blog:  www.furryfriendshavefun.wordpress.com.

Irene is also a health partner of The Loszach Group, an organization that assesses and analyzes a company’s needs to ensure the most effective wellness program.

Irene is offering a complimentary 30-minute “nutritional breakthrough” session, which can be done either via phone or in-person.  To schedule a session, please contact her through:  www.eating4achieving.com.

Six Ways to Manage Those ‘Weekend Headaches’

In business, career, diet, environment, fitness, food, headaches, health, holiday, sleep, Uncategorized, wellness on November 25, 2011 at 11:13 pm

Sound familiar?

You’ve had a busy, stressful, week and now you’re looking forward to the weekend, with two whole days of relaxation and recreation.  But you wake up on Saturday with a crushing headache—and that derails your plans.

What gives???

That’s a question researchers are trying to answer.  The general thought is that anything that produces a change in your body can create a headache—caffeine consumption, food, drink, environment. Some research even suggests that simply going from the workweek, where your body is in a state of stress, to the weekend, where your body is in a sudden state of rest, can release large amounts of neurotransmitter chemicals—which ultimately lead to those painful headaches.  And if you’re already prone to migraine or tension-type headaches, your body may even be more sensitive to any changes and, hence, increase the possibility of those weekend headaches. Weekend headaches are pretty common, but if they increase in frequency or severity, it’s probably a good idea to check it out with your doctor.

Meanwhile, here are some simple steps you can follow to eliminate or reduce them:

Examine Your Caffeine Consumption:  Do you drink less or more coffee on the weekends?  I always recommend reducing your caffeine intake, and I certainly recommend keeping your consumption steady; for example, if you drink more during the week, but hardly any on the weekend, chances are you’ll send your body into a tailspin.

But the good news is you can still get your caffeine jolt, while still keeping your consumption low: Drink a half and half ( mix ½ regular with ½ decaf), or make substitutions such tea (green tea does have a little caffeine—but a LOT of antioxidants as well), or an herbal coffee like Teechino (found at Whole Foods and many health food stores).

Look at Your Sleeping Habits:  Yes, you can get too much of a good thing, and sleep is one of them.  Sleeping late is a sure way to trigger a headache, so try to rise the same time each day. Of course, too little sleep also triggers headaches, but the best way to avoid that is to, well, avoid that.

Pay Attention to Diet:  Do you eat differently on weekends?  For instance, I know someone who often fasts during the week then overindulges on sugary, high-fat foods on the weekend.  Both fasting and overindulging on sugar and fat are ways to trigger attacks.

Eat Breakfast:  Always.  Never skip that, or any, meal.  A good, healthy breakfast will start your metabolism and help stabilize your blood sugar and mood levels.

Include Anti-inflammatory Foods:  These foods reduce swelling and pain and, as much as possible, should be included: Vegetables, especially broccoli; fruits, especially blueberries; lean meats and seafood (wild Alaskan salmon); green tea; sweet potatoes; extra virgin olive oil.  Some spices, like turmeric and ginger, are powerful anti-inflammatory agents. Sugar is the arch enemy, and should be avoided as much as possible!

Check Out your Environment:  Look around—is your environment different on the weekends that during the week? Mold, dry heat and other allergens can all bring on headaches.

I will be teaching a FREE class this Tuesday, November 29, at 6:30 PM that will address wellness during the holidays.  For more information, please visit:  www.eating4achieving.com.  To RSVP, please e-mail me at: irener@eating4achieving.com.

For my popular pet blog, please visit: http://furryfriendshavefun.wordpress.com/

%d bloggers like this: