Too much or too little can be harmful to your health.

Iron is one heavy-duty mineral.

As many of you know, iron is used to make red blood cells—the oxygen transport system of the body. Once iron is absorbed into the bloodstream, it is stored in the ferritin molecule. Unless the iron is eliminated through blood loss as in the case of menstruation, child birth, physical injury or blood donation, most of it remains in the body where it is stored.

Iron stores are known to rise with age and, for many years, were considered harmless. But a landmark study in Finland published in the journal Circulation suggested that excessive iron stores rank right behind smoking as the most prevalent risk factor for cardiovascular disease.

Elevated ferritin levels may contribute to heart damage—even after a heart attack—by producing free radicals which attack cellular integrity. It now appears that menstruating women are protected from heart disease from the loss of iron-rich blood during the menses.

It is estimated that the average female who is menstruating is losing approximately 500 mg of ferritin per year. If elevated (over 150 ng/mL for women and 300 ng/mL for men according to many integrative physicians), ferritin becomes an increasingly harmful risk factor for heart disease. The higher the ferritin, the more the oxidation of LDL cholesterol.

Consistently high ferritin levels can reflect a condition called hemochromatosis—an inherited disorder impacting about 1 out of every 200 to 300 Americans that causes the body to store excess iron in the tissues.

But doctors fail to recognize iron overload because the symptoms are so similar to other more familiar diseases like cirrhosis, heart disease, cancer, and diabetes. Iron overload can also cause hair loss, fatigue, abdominal pain and even irritable bowel syndrome.

For those suffering from hemochromatosis or individuals testing above 150 ng/mL, consider reducing iron intake by cutting out red meat and monitoring supplemental iron intake especially in vitamins and fortified cereals. Cut down on vitamin C and red wine during meals, which are both helpful in the absorption of iron (I know, I know).

Surprisingly, there are very few iron-free multivitamins on the market. This is the very reason that I made sure that UNI KEY developed iron-free options for both men and women (especially post-menopausal)—Iron-free Female Multiple, Iron-free Male Multiple, and Iron-free Dieters’ Multivitamin & Mineral.

On the other side of the coin, if the ferritin levels are below 30 ng/mL, this can be an indication for anemia—a condition in which the blood cannot carry sufficient oxygenation required for optimum health. You can also be anemic if your red blood cells are low in hemoglobin, or if you are just low on red blood cells. Adult anemia is usually caused by an iron, folic acid, and/or B12 deficiency. Your body cannot properly manufacture hemoglobin without these critical nutrients.

It may also seem puzzling that after the age of 50, anemia rises sharply—similar to iron overload. In this case, however, adults with iron deficiency are bleeding somewhere and are “wasting” iron. These conditions include ulcers, colitis, precancerous polyps, or even colon cancer. Poor digestion and malabsorption (think lack of hydrochloric acid) are also huge factors, as well as alcohol abuse. Other causes of anemia are chronic inflammation, kidney disease, and low testosterone in both men and women. Symptoms of low iron are somewhat similar to those of excess: fatigue, lifeless hair with cold hands, and cold feet.

To know the true state of your iron levels, at your next blood test, have your physician order a ferritin test, first and foremost. In addition, get a CBC or complete blood count. A normal red blood cell or erythrocyte reading will be between 4.2 to 5.4 million cells/mcL for women and 4.7 to 6.1 million cells/mcL for men.

Low Hemoglobin (Hb) would be under 12 g/dL for women and 14 g/dL for men. Larger than normal RBCs indicate a B12 and/or a folate deficiency, whereas small red blood cells suggest iron deficiency or sometimes lead poisoning.

If you are suffering from anemia, it is imperative that you shore up your digestion. Make sure you are taking sufficient digestive enzymes and especially an HCL supplement which helps in the absorption of all acid-based minerals, including iron. Take a high quality multivitamin with up to 18 mg of iron daily (the RDA for menstruating women). Sometimes the addition of B12 (make sure it is the methylated B12 for complete utilization) and folic acid is necessary. Additional digestive enzymes derived from plants are also important to take because they assist with both digestion and absorption.

Remember, iron overload or anemia are just symptoms—not a disease. Understanding the cause, along with the cure, are the best pathways to better health and longer life.

(Please note: All values and measurement increments may vary between different laboratories. Talk to your healthcare practitioner about the meaning of your specific test results.)

Why 7 out of 10 women fail their diets.

It’s strange but true. Seven out of ten women fail their diets not because of a lack of willpower but because of a lack of support.

A caring support system empowers all of us to cope with the emotional, social and spiritual issues associated with foods. You see this everyday on the Biggest Loser television show.

Throughout my 35 years of research and professional observation, I have seen the power of support in action. On my own online forum (www.annlouiseforum.com), which has been in existence for almost a decade, this point was really driven home when one of my online members posted, “I would have never in my wildest imagination conceived that I could be so fed, so fortified, so supported, so connected to an online community.”

It seems that women, in particular, benefit from the support of others in achieving not only their weight loss goals but in being able to handle all aspects of life.

A landmark study from UCLA (Psychological Review, 2000) proves something that online members of dieting communities have already suspected: a unique friendship forms between women – virtual friendships that are made for years.

A circle of friends always makes life brighter, funnier, and the tough times easier.

The researchers at UCLA have demonstrated that women who are under stress produce brain chemicals that open them up to making and maintaining friendships with other women. One of the study’s leading researchers, Laura Cousin Klein, PhD, explains that before this study, it was generally assumed that when a person experiences stress, the hormones released created a fight-or-flight response. But women have a distinct response to stress. “In fact,” says Dr. Klein, “it seems that when the hormone oxycotin is released as part of the stress responses in a woman, it buffers the fight-or-flight response and encourages her to tend children and gather with other women instead.” Men do not have this response because of the high amounts of testosterone they produce when they are under stress. So when men are stressed they tend to go off by themselves, and when women are stressed they gather other women around them.

Friends may be helping us live longer and better.

And, when it comes to weight loss, as many of us are learning and experiencing, there’s no reason to do it alone, anymore.

An online support community can be one of the most nurturing, supportive, and encouraging places to call home.

I invite all of you to connect or reconnect to the Forum at www.annlouiseforum.com. Our forum includes special sections on Choosing a Plan, How to Jumpstart and Break a Plateau, a Cook’s Corner that showcases kitchen shortcuts and eating out while on vacation, and a Recipe Box that features favorite tried and true Fat Flushing recipes and will encourage you to show off your own delicious creations. Our team of moderators can help you find all the answers to your questions and concerns while offering their own seasoned advice.

If you’re looking for one-on-one support, consider a FREE Wellness Consultation  from the knowledgeable team at UNI KEY – for more information, visit the Wellness Consultation information page.

Can a diet, detox & nutritional makeover make the case for total recovery?

From the experience I’ve gained over the last 30 years of research and writing about health and healing, I truly believe that there is an answer to every disease — we simply have to look in the right place. The body is an incredible system with an infinite capacity to heal, provided that we lessen our toxic load and provide the right nourishment and environment for regeneration to occur.

A progressively crippling autoimmune disease of the central nervous system, Multiple Sclerosis (MS) afflicts about 500,000 people in the U.S. and three million worldwide with rates continuing to rise.  It is an inflammatory condition that destroys the myelin, white fatty tissue that insulates the nerves, and prevents the conduction of nerve impulses. While many believe MS is unbeatable, there are inspiring stories of triumph like that of my colleague Ann Boroch, author of Healing Multiple Sclerosis, whose four-year journey of reversing MS taught her firsthand to examine the layers that the body and mind take on to create disease.

I find Ann’s experience and knowledge so compelling that I asked her to share it with all of you here on my blog–here’s what Ann has to say about healing MS and the steps you can take to turn this condition around:

What are the Main Causes of Inflammation Connected to MS and Other Autoimmune Disease?

• Infections (candida/fungus, parasites, bacteria, viruses) & dysbiosis: One of the root causes of MS and autoimmune disease is candida/fungus, parasites, bacteria, and viruses. The most grossly ignored microbe is candida, a single-celled yeast that can multiply and morph into a fungal root form. 80% of your immune system lies in the gastrointestinal tract (GI). Ideally your GI tract should have a ratio of 85% good bacteria to 15% not-so-good bacteria. Everybody has candida, and it serves a purpose in the body, but in an overgrowth state it creates imbalances in the body.

Antibiotics, steroids, birth control pills, hormone replacement therapy, chemotherapy/radiation, heavy metals, sugar, stress, and alcohol can wipe out good bacteria in the GI tract allowing yeast to multiply. An imbalance of the good-to-bad bacteria is known as dysbiosis. As yeast multiply, the intestinal lining becomes compromised. Eventually the lining becomes more porous (a condition known as “leaky gut”) and undigested food particles, candida/fungus, parasites, etc. can enter the blood stream. The toxic by-products that are produced by yeast/fungus are very destructive and begin to attack organs and tissues, specifically muscles and nerves. The toxins also disrupt cellular communication throughout the body and can cross over the blood brain barrier.

You only need one dose of antibiotics in your lifetime to cause yeast overgrowth. What keeps feeding yeast over time is sugar, which comes in the form of wine, beer, cookies, sodas, ice cream, pasta, breads, milk, cheeses, popcorn, etc. Yeast are not the only microorganisms that feed off of sugar; so do viruses, parasites, and bacteria, all of which can be a factor in MS and autoimmune disease.

• Nutritional deficiency and toxicity: Diets today generally consist of processed and fast food filled with sugars, trans-fats, and white flour, which are devoid of essential micronutrients. In addition, many people are indulging in too much caffeine and alcohol, making our bodies acidic and inflamed. Lastly, our food supply is more contaminated than ever before because it is genetically modified and laden with herbicides, pesticides, and fungicides.
  
• Stress (psychological and physical): We all have stress but many don’t manage or neutralize it. Stress increases cortisol, an adrenal hormone, which over time will inflame the body. Stress is the number one body breaker and highly associated with MS.
  
• Environmental toxins and heavy metals: Xenoestrogens (chemicals coming off plastics that mimic estrogen), lead, mercury, cadmium, aluminum, etc. are storing in our body, particularly in our fats cells wreaking havoc. Because the brain consists of 60% fat, it is a target site for heavy metals to store, which many believe increases the risks of MS, Alzheimer’s, Parkinson’s, ALS, and autism.
  
• Silver-Mercury (amalgam) dental fillings: Dental fillings made of silver amalgam are 52% mercury, a very poisonous metal. Most of us had fillings during our childhood. Over time, they wear down and may leach mercury into the body and store in fat tissues, particularly in the brain.
  
• Vaccinations: Vaccines are filled with different components, which can include live and dead viruses, antibiotics, aluminum, MSG, mercury, and formaldehyde. Early childhood vaccinations, Hepatitis B, flu and shingles vaccines can bring forth retroviruses, promote yeast overgrowth, and destroy nerves, muscles, and tissues.

What Steps can I Take to Beat MS?

• Candida diet – Incorporate a candida diet to starve off yeast/fungal overgrowth, parasites, bacteria, and viruses. That diet would consist of removing alcohol, sugars, gluten/refined carbs/corn, and dairy. Just this step alone will make a big impact on improving your health.
• Supplements to rebuild and repair myelin and the central nervous system -Supplements are necessary to turn around an autoimmune disease. If our foods were more nutrient dense and not depleted, you wouldn’t have to take supplements. Some of the more important supplements for healing MS are fish oil, herbal antimicrobials, probiotics, methyl b12, vitamin C, E, B complex, turmeric, gingko, pterostilbene, and CoQ10.
• Quality sleep – Rest is critical for the body to repair and regenerate. Your body makes physiological repairs from 10 p.m. to 2 a.m. and psychological repairs from 2 a.m. to 6 a.m. Do your best to go to bed by 10 p.m. and sleep 7-8 hours each night.
• Meditate – Meditation is one of the best ways to neutralize stress and heal the body and mind. You can do silent or guided meditation. Being completely engaged in your favorite hobby, such as gardening, would also be considered meditation.
• Exercise – You must move your body to keep circulation optimized and heal. Walking, swimming, and yoga are excellent activities for circulation. If you are not ambulatory, consider doing isometric exercises. 
• Clean up your house – It is important to live in a clean environment as possible. Buy non-toxic house cleaning and body care products. Drink and wash your vegetables/fruits in purified water.
• Honor yourself – Those with MS often tend to be perfectionists (being very hard on themselves) and can have suppressed anger and low self worth. Put yourself on the list first, set healthy boundaries, and say “no” more often.

Remember that with MS or any autoimmune disease there is no magic bullet, drug, or herb. It is a combination of factors that over time remove inflammation and infection from the body. Being patient, diligent, and believing you can heal is critical to success. Your body has not lost its intelligence on how to heal itself – you just need to clean up the environment for a long enough period of time!

Ann Boroch is a certified nutritional consultant and naturopath specializing in allergies, autoimmune diseases, digestive disorders, hormonal imbalances, hypoglycemia, weight loss, depression/anxiety, and is an expert on the silent epidemic, Candida. She is the author of The Candida Cure: Yeast, Fungus & Your Health and Healing Multiple Sclerosis. You can find out more about her work at annboroch.com.

The epidemic that can trigger weight gain, hinder digestion and zap energy.

Over 20 years ago, the Chief of Pathobiology at Walter Reed Army Institute of Research, Peter Weina, PhD, FACP, told me, “we have a tremendous parasite problem right here in the United States—it’s just not being identified.”

And that assertion couldn’t be truer today. A focus of my work since my book Guess What Came to Dinner? Parasites and Your Health came out in 1991, most people still dismiss parasites as a third-world concern. But, a study in The American Journal of Tropical Medicine and Hygiene found that 32% of a nationally representative sample of 2,896 people tested positive for parasitic infections, and at least 48 states have fought measurable outbreaks.

It’s time that this epidemic finally be brought into focus. Increased international travel and immigration, polluted soil and water, exotic foods from all over the world, inadequate hygiene (particularly in daycare and senior centers), as well as far-flung deployments for our armed forces all contribute to the spread of parasites. And this increased exposure just may be making us fat.

Researchers at Penn State in 2006 showed for the first time that metabolic syndrome and its major symptom, obesity and insulin resistance are not unique to humans, but can be induced by a protozoan intestinal infection. In the study, dragonflies that were infected with gut parasites, exhibited similar characteristics of human metabolic syndrome. The dragonflies developed problems with accumulation of fat, elevated blood levels of carbohydrates that did not respond normally to insulin, and had signs of systemic inflammation—all factors contributing to the obesity epidemic currently affecting millions of Americans.

If you’ve tried everything to lose weight to no avail, this study may offer the explanation you’ve been looking for. And, that’s not all. Parasites are also responsible for an enormous panorama of human health problems. Within our bodies, these critters consume our food and nutrients, producing toxic wastes, and eventually even destroying our tissues and cells. Essentially, parasites can make us very sick!

As I’ve explained to clients for decades, there are numerous warning signs including:

• Food and environmental allergies (parasites irritate and sometimes perforate the intestinal lining, increasing bowel permeability to large undigested molecules and activating the body’s immune response, causing allergic reactions)
• Anemia (if enough parasites are present, you can lose enough blood to cause iron deficiency or anemia)
• Constipation (some worms, because of their shape and size, can block the bile duct and intestinal tract, making elimination difficult and infrequent)
• Gas and bloating (some parasites live in the upper small intestine, making persistent abdominal distention a frequent sign of uninvited guests)
• Irritable bowel syndrome (parasites can inflame the intestinal cell wall, leading to various GI symptoms and malabsorption of vital nutrients)
• Joint and muscle aches/pains (some parasites can migrate and encyst in joint fluids and muscles, leading to chronic inflammation)
• Skin conditions (parasites can cause allergic skin reactions: eczema, hives, rashes, sores)
• Inability to lose or gain weight
• Plus, overall fatigue, dark circles under the eyes, and grinding of the teeth

If a few of these signs sound familiar, it may be high time for a cleanse.

Watch this video for my favorite anti-parasitic foods, herbs and spices:

Cleanse Parasites Naturally – the program that’s helped my clients lose as much as 10 lbs in 1 week!
Research shows that natural ingredients—black walnut, bromelain, butternut, cranberry, pomegranate, grapefruit seed, cloves, slippery elm, wormwood—can help combat parasites and other pathogens.

Based on over 40 years of combined experience and research with thousands of people, My Colon Cleansing Kit uses these ingredients to offer one of the most advanced, but safe and gentle, internal cleansing methods available today.

It contains three products to target accumulated waste, organisms, and toxins —Verma-Plus, a liquid formula containing herbs used by Native Americans for centuries to help clear the body of worms; Para-Key, capsules containing the most gentle yet effective botanicals to help eliminate microscopic organisms like protozoa; and Flora-Key, a 5-strain probiotic formula to recolonize the GI tract with beneficial bacteria to crowd out pathogens.

Used according to directions, this kit helps to eliminate parasites while promoting healthy digestion and immunity. If you still have bloating and gas after the first 30 days, then consider another round of the program. Most people clear their systems in 60 to 90 days. Children who weigh between 40 and 80 pounds can take half the adult dosage in the Para-Key and Verma-Plus components for effective results.

Read testimonials with weight loss results here!

For a more definite diagnosis…
If you or anyone in your family shows signs of parasites (and your health care practitioner lacks experience with these kinds of infections), you may want to consider the Parasite Flexi-Test which allows you to collect saliva and stool samples in the privacy of your own home.  After the lab analyzes your samples, my office reviews your results, and you’ll receive personalized recommendations for diet, lifestyle and supplementation changes. If you have any questions about testing, call UNI KEY customer service at 800-888-4353.

Since writing Guess What Came to Dinner?, I’ve successfully counseled countless clients on effective ways to discover and eliminate these pests—or better yet, to prevent them in the first place. I hope you’ll find these tools helpful to preserve and protect your system for a very long time!

I couldn’t have made it through perimenopause without natural progesterone.

If there was ever such a thing as a single natural remedy for the widest number of conditions, natural progesterone would lead the pack.  It is by far the most deficient hormone found in salivary hormone testing—whether the issue is PMS or postpartum depression—or perimenopause, menopause or beyond.

I have always wondered why progesterone levels seem to be so universally low. As I discovered in Before the Change, progesterone – not estrogen – is the first hormone to decline during the perimenopausal years (often beginning at 38 years of age and lasting until 50 in some women).  Perhaps it is the lack of precursors like zinc in the diet or not enough B-6 or too many antidepressants—all of which take their toll on healthy progesterone levels.

But whatever the reason, the signs of progesterone deficiency can’t be ignored. They include:

• The inability to lose weight
• Pain
• Inflammation
• Depression
• Lack of libido
• Insomnia
• Anxiety
• Mood Swings
• Nervousness
• Osteopenia and Osteoporosis

Natural plant-based progesterone has the same identical structure as the progesterone a woman makes naturally in her body. The physiological dose of 20 mg per day (that is dispensed with one pump of ProgestaKey) can help improve libido, enhance the immune system, increase hair on the scalp, elevate the metabolic rate with resulting weight loss, act as a natural diuretic, boost the thyroid, and stimulate the production of bone while relaxing smooth muscles and promoting the strength of the myelin sheath.

Since hormones can be tricky, it is best to take a salivary hormone test and measure—at the very least—the ratio between progesterone and estradiol (one of the most potent forms of estrogen).  The ideal ratio is about 300:1 according to my late friend, the brilliant Dr. John Lee who taught me so much about this magical hormone.

ProgestaKey was the formula I developed over twenty years ago derived from wild yam and is considered by many to be the best product on the market. It is preservative-free with a delightful scent from lavender essential oil.  Depending upon your age and stage of life, there are different protocols, but in general the topical crème should be applied to the face, hands, chest, inner arms, and thyroid area. Rotate these as much as possible so that one area doesn’t get too saturated.

For Menstruating women – Apply once or twice a day starting on the 12^th day after the first day of menstrual flow through the 26^th day.

For Perimenopausal women – Apply once or twice a day starting on the 7^th day after the first day of menstrual flow through the 27^th day.

For Menopausal/Postmenopausal women – Apply once or twice a day for a maximum of 25 consecutive days. Resume after a five day break.

To evaluate your body’s bio-available Progesterone levels (and 5 other hormones), consider UNI KEY’s Salivary Hormone Test.

Special Offer – Save up to 30%
Just in time for Mother’s Day, the good folks at UNI KEY are offering a generous discount on both ProgestaKey and Salivary Hormone Testing!

Save 30% off ProgestaKey and other Women’s Health Bestsellers, plus ALL books.

Save 20% off all testing including Salivary Hormone Testing.

Don’t miss out on this rare opportunity! Shop UNI KEY’s Mother’s Day Sale >>

*Offer ends Monday, May 13, 2013 at 1pm Pacific.

Celebrate the women you love with a menu special enough for Mother’s Day!

Your mother deserves the very best! For Mother’s Day, I’ve assembled a truly delectable meal with fresh berries, spring garden veggies, a rainbow colored salad, savory sides, tender flaky fish, and a cooling and refreshing dessert.

Whether you are serving or being served, these deliciously healthy Mother’s Day recipes are a treat! Add a couple of beautiful napkins, place-settings and—of course—the guest of honor’s favorite flowers and you have a simply scrumptious brunch!

Mother’s Day Brunch Menu:

Crepes with Mixed Berry Puree

Garden-Fresh Vegetable Frittata

Spinach-Stuffed Portobello

Herb Crusted Salmon

Confetti Salad

Strawberry Granita

Crepes with Mixed Berry Puree (Makes about 4 crepes)

Batter ingredients:  2 eggs, 1 scoop vanilla Fat Flush Whey Protein, ½ tsp cinnamon

Filling ingredients:  1 cup frozen berries, 1 Tbs water, 1 Tbs flaxseed oil, ¼ tsp Stevia plus or to taste.

Batter directions: Blend the eggs, whey protein, and cinnamon together until smooth.  (The batter will be thin).

Filling directions: Place frozen berries in a small bowl and mix with water, defrost briefly in microwave to soften.  Puree the softened berries, flaxseed oil, and Stevia, and set aside.

Coat a crepe pan or small frying pan lightly with olive oil spray, place over medium heat. When the pan is hot (a drop of water will sizzle), pour a couple of tablespoons of batter into the pan, tilting quickly to cover the entire bottom with batter. Cook until the edges of the crepe begin to curl and turn golden. Flip carefully; cook briefly on the second side. Remove the crepe to a warmed plate. Continue making crepes until all the batter is used.

Place 2-3 tablespoons of berry puree along one edge of the crepe and roll up, arranging seam side down on plate. Pour remaining berry puree over the top of the rolled crepes.

Garden-Fresh Vegetable Frittata (Serves 4)

Ingredients: 1 Tbs olive oil, 2 crushed garlic cloves, ½ cup chopped onion, ¼ cup chopped Italian (flat) parsley, 1 Tbs chopped cilantro, ¼ cup fresh diced, steamed asparagus, ¼ cup cooked spinach, squeezed dry, ¼ cup chopped plum tomatoes, 6 eggs, ½ cup shredded mozzarella cheese (or other cheese) salt to taste (optional), cayenne to taste.

Directions: Preheat the broiler. Heat the oil in a medium ovenproof skillet with a lid. Sauté the garlic until softened. Add the onion, parsley, cilantro, asparagus, spinach, and tomatoes and sauté until tender-crisp. Remove the skillet from the heat; discard the garlic. In a medium bowl, blend together the eggs, cheese, salt—if using—and cayenne. Turn the heat to low; pour the egg mixture into the skillet, stirring well. Cover and cook about 3 minutes, or until the egg begins to come away from the sides of the pan. Place the skillet under the preheated broiler. Broil for an additional minute or until the frittata is set and lightly browned. Cut into wedges and serve.

Variation:  Other vegetables to try are artichokes, eggplant, mushrooms, bell pepper and zucchini.

Spinach-Stuffed Portobello Mushrooms (Serves 4)

Ingredients: 4 large Portobello mushroom caps (stems removed, gills remaining), 4 minced garlic cloves, ¼ cup finely chopped onion, ¼ cup finely chopped red bell pepper, ¼ cup finely chopped yellow bell pepper, 1 (10-ounce) package frozen chopped spinach, defrosted and squeezed dry. 1Tbs olive oil, ¼ cup freshly grated Parmesan cheese (optional), ¼ cup wheat-free, yeast-free spelt bread crumbs (French Meadow Health Seed Spelt), 1 Tbs minced Italian (flat) parsley, salt to taste (optional), dash cayenne, Flaxseed oil.

Directions: Preheat the oven to 375 degrees. Lightly coat a large baking pan with olive oil spray. Wipe the Portobello caps well. In a medium skillet, sauté the garlic, onion, peppers, and spinach in the olive oil. Stir in the remaining ingredients (except the flaxseed oil), continuing to sauté for a few minutes more. Mound the stuffing on top of the mushrooms, pressing firmly.

Place on a baking pan; bake 15 minutes.  Broil for 1 minute or until golden brown.  Arrange on a platter; drizzle with flaxseed oil.

Herb Crusted Salmon Fillet (Serves 4)

Marinade ingredients: 2 Tbs apple cider vinegar, 1 Tbs olive oil, 1 minced garlic clove, ½ Tsp dry mustard or 1Tsp Dijon, 4 Tsp natural unheated honey, 1Tbs fresh lemon juice, 2Tbs chopped Italian (flat) parsley, 1Tbs chopped dill weed.

1 pound salmon fillet, mixed greens or spinach leaves, for serving.

Directions: Combine the marinade ingredients in a blender or mini food processor and pour into a large plastic bag with a zipper closure. Add the salmon fillet, turning to coat. Refrigerate at least 2 hours, turning occasionally.

Preheat the oven to 375 degrees. Lightly coat a 9 x 13-inch baking pan with olive oil spray. Place the salmon in the baking dish and cover with the marinade. Bake the salmon about 25 minutes, or until almost cooked through. Broil 1 to 2 minutes just until salmon flakes and a golden herb crust starts to form. (Watch carefully!) Serve hot or chilled over mixed greens or fresh spinach leaves.

Confetti Salad (Serves 6)

Ingredients: 10 Belgian endive leaves, 1 avocado (cubed), 1 cup cooked corn, ½ cup diced red bell peper, ½ cup diced green bell pepper, juice of 1 lemon, 3 Tbs avocado or sesame oil, salt to taste.

Directions: Combine all the vegetables in a salad bowl. Drizzle with a dressing of lemon juice, avocado or sesame oil, and salt.

Strawberry Granita ( Makes 6 servings)

Ingredients: 3 Tsp Stevia Plus or to taste (plus additional for sprinkling), ½ cup water, 1 pint hulled frozen strawberries, 1 ½ Tsp fresh lemon juice, 6 whole strawberries, halved.

Directions: Dissolve the 3 Tsp Stevia in the water. In a food processor, using a steel knife, process the frozen strawberries, lemon juice, and the dissolved Stevia until almost smooth.  Pour into an 8 x 8 metal baking pan and cover with plastic wrap. Freeze until partly frozen, about 2 hours; stir with a fork to break up any ice crystals. Continue freezing for several hours or until completely frozen.

To serve, let the granita stand at room temperature about 10 minutes, or until slightly softened.  Scrape into bowls using a spoon. Garnish with the strawberry halves sprinkled with Stevia Plus.

There you have it!  Let the celebration of mothers everywhere begin!

I wish you and your families a wonderful, healthy and loving Mother’s Day.

Sun care protection from the inside out/outside in.

In Dr. Plourde’s groundbreaking book, Sunscreens Biohazard: Treat as Hazardous Waste, she suggests that antioxidants are Mother Nature’s protective sunscreens. The antioxidants with the highest proven sunscreen protection are anthocyanins, beta-carotene, carotenoids, flavonoids, polyphenols, stilbenes, tocopherols, and tocotrienols.

Superfoods like cranberries, pomegranates, wild blueberries, avocadoes, broccoli sprouts, and goji berry juice as well as a plethora of spices like ground cloves, dried oregano, dried rosemary, thyme, cinnamon, turmeric, sage, and dried Szechwan peppers are especially high in the antioxidants that have skin protection power.

The carotenoids lycopene and astaxanthin are the antioxidants of choice which seem to hold special promise as natural sunscreens. Lycopene is an antioxidant found in tomatoes, pink grapefruit, and watermelon (as well as supplements) that protect against damaging UV radiation. In addition to consuming lycopene rich foods, I would consider a supplement that contains at least 6 mg of lycopene daily.

Similar to lycopene, astaxanthin is a special substance in plants and ocean animals that absorbs UV rays like a sponge. Highly touted as being 500 times more powerful in antioxidant activity than Vitamin E and ten times more powerful than Vitamin A, this antioxidant does double duty as a natural anti-inflammatory. Although foods like salmon are extremely high in astaxanthin, one would need to consume up to three pounds every day to enhance your skin’s natural protection. Since this is neither practical nor recommended due to heavy metal contamination of fish in this day and age, a daily supplement of about 4-5 mg would be ideal.

An all-around antioxidant like Oxi-Key would complete your skin-protection package.

Include these common sense habits in your sun care regimen:

1)    Although sunscreens containing titanium dioxide and zinc oxide – inert minerals – may seem a safer bet than sunscreens loaded with chemicals like benzophenone, they are not. These once-safe ingredients have been nano-sized for absorption deep within the skin’s layers and currently act as hormone disrupting agents like xeno-estrogens and testosterone-inhibiting substances. They must be avoided like the chemical sunscreens on the market, according to Dr. Plourde’s research.

2)    If you must be out in the sun for long periods of time, the only really “safe” sunscreen available is the zinc cream that is sold in pharmacies and is used as a topical application for skin irritations, dermatitis, redness and baby’s bottoms. This sunscreen will remind you of the old-fashioned zinc oxide sunblocks back in the day before nano-particles made the zinc oxide invisible to the naked eye but delivered it deeper into the skin’s structure. The use, however, of this physical sunscreen will prevent the body’s production of Vitamin D.

3)    Don’t entirely shun the sun. Allow yourself regular but brief unprotected sun exposure in the early morning or early evening to keep your vitamin D stores at optimum levels.

4)    Include early morning outdoor exercise in your daily routine. Avoid long term sun exposure between 10 am and 4 pm when the sun’s rays are the harshest. If you do need to be out at this time, wear a wide-brimmed hat and cover up with protective clothing. They even make UV protection clothes to help you stay safe in the sun. Thanks to one of my fans for bringing that to my attention! These clothing items are available in a number of online stores.

5)    Use an umbrella to shield your body from the sun, not only when you are at the beach, but also when you are at a ballgame or even walking around town. This is a secret that Thais and Malaysians use to keep their skin supple and young looking even in their sun-drenched tropical climates.

6)    Pay attention to the signals your body gives you and find a comfortable, healthy dose of sunlight that is right for you. Too much sun is an amount that results in red, irritated skin or sunburn, but the full effect of ultraviolet light on the skin takes several hours to develop. This means that you shouldn’t stay in the sun until your skin is red. Realize that the ideal amount of time you can spend in the sun without causing harm to your skin will be different from your neighbor’s. It will depend on your skin; the altitude and climate in which you live; whether there is reflective sand, snow, ice water or concrete that is increasing your exposure; whether your skin is wet or dry; and whether you are taking certain medications such as sulfa drugs that make your skin more sun-sensitive.

Something else to remember when spending time in the sun is the importance of staying hydrated. And nothing cools you down like a glass of fresh lemonade! Try this delicious recipe for your own healthy helping of this classic thirst quencher: Fat Flush Lemonade

What you don’t know about sunscreen may be hurting you.

After reading study after study reporting the alarming increase in skin cancer cases over the last several years, I’ve started to wonder what sunscreen might have to do with it. I recently came across the research of Dr. Elizabeth Plourde, the author of Sunscreens Biohazard – Treat as Hazardous Waste. Dr. Plourde is a hormone specialist with 25 years of extensive medical research and writing to her credit who has recently focused her attention on the hormonally-disruptive chemicals utilized in sunscreens. I had the opportunity to speak with her recently and here are the most disturbing conclusions of her research:

1. Sunscreens are now in 97% of Americans’ blood streams and in 85% of breast milk samples.

2. The rapid increase in melanoma cases demonstrates sunscreen is NOT the answer. Sunscreens contribute to its cause because they leave the skin open to deeper penetrating radiation! The FDA only requires UV filtering, but UV rays only make up 4% of the solar radiation spectrum. Sunscreen use exposes the skin longer to near infrared (NIR) rays that account up 47% of solar radiation and penetrate deeper than UV rays.

3. Sunscreen chemicals pass through the placenta causing fetal development disruption. Fish show gender disruption due to sunscreen chemicals’ strong hormonal influences, indicating the same gender disruption can occur in human fetuses. Common in the news today are children with gender identity confusion.

4. Sunscreen is now being linked to autism. Recent statistics show that autism is continuing to rise and to increase more rapidly in boys, which highlights the importance of addressing the many connections that connect the development of autism with the use of sunscreens.

• The ratio of autistic boys compared to girls has risen from 4:1 to 4.6:1, or approximately 5 boys to every girl. Sunscreens are more potent anti-testosterones than Flutamide, the anti-testosterone drug given to prostate cancer patients to block the action of their testosterone. This would impact male development more than female development.
• Autistic children demonstrate thyroid disruption. Sunscreens demonstrate the ability to disrupt normal thyroid development in the fetus. Abnormal thyroid affects speech and cognitive skills, both are aspects of the spectrum of autistic disorders.
•  Autism rates vary by race. The MMWR (Morbidity and Mortality Weekly Report) 2008 reconfirms Caucasians have a higher incidence rate than either African Americans or Hispanics. More Caucasians use sunscreen than the other two groups, as evidenced by the higher percentage of sunscreen chemicals found in their blood.
• The rise in autism incidence parallels the rise in sunscreen use. In the 1970s and 1980s when sunscreens were introduced, the incidence of children diagnosed with autism was approximately 1 in 2,000. The MMWR 2008 reports that it is now 11 per 1,000.
• Vitamin D is identified as crucial to proper brain development before the age of 2.  Sunscreen blocks vitamin D production and proper brain development cannot take place. The deficiencies in the brain development—as a result of low vitamin D—are being identified in autistic children.
• Aluminum is suspected as a cause of autism. Sunscreens contain aluminum—whether it is listed on the label or not—as it is used in processing the ingredients.

5. Vitamin D deficiency is becoming pandemic. Sunscreen use prevents the ability of the skin to manufacture our vitally important vitamin D. Diseases that occur from low vitamin D are increasing at rapid rates, including cancers. The cost for cancers resulting from vitamin D deficiencies in 2004 alone are estimated to be between $40 – 56 billion.

6. Coral die within 96 hours of exposure to low levels of sunscreen chemicals. The stress created by these toxins makes coral less resistant to slight temperature fluctuations.

7. Phytoplankton, the crucial bottom of the food chain, die because they absorb sunscreens’ zinc oxide until they explode.

8. Sunscreen chemicals are now ubiquitous in our lakes and rivers around the world.

9. Upon exposure to sunscreen chemicals, fish become “inter-sexed” as they develop both male and female reproductive organs. Some even stop spawning all together.

10. Sunscreen chemicals are even in muscles of the fish we eat.

All of this may seem a little overwhelming because it flies in the face of conventional wisdom and everything we have been taught by dermatologists and skincare experts over the last decade. I’m sure you may be as disturbed as I am, but I have some practical suggestions that will help you to transition into a skin-protective program from the outside in and the inside out.

This was such a popular article here on my blog last Spring, that I felt it was important to share with you again this year. Watch for my next blog where I’ll talk about the best natural methods of protecting yourself!

Turbo charge weight loss to increase longevity.

Research following close to 5,000 adults—mostly in their 40s—finds that obesity cuts 12 years off the human lifespan. Published in the Archives of Internal Medicine, this study also underscores the importance of eating your veggies and fruits, exercising regularly, moderate alcohol use, and not smoking.

While this is not exactly surprising, research in an issue of Obstetrics and Gynecology is. According to World Health Organization (WHO) guidelines for a healthy weight, between half and two-thirds of all women in their reproductive years are obese!

How can this be? WHO guidelines use body fat to determine obesity—rather than body-mass index (BMI), a measure of whether height and weight are proportional—favored in this country.

“BMI is not ‘one size fits all,’” says Abbey Berenson, MD, director of the University of Texas Center for Interdisciplinary Research in Women’s Health. “Inaccurate classification can decrease the impact of obesity prevention programs that will result in many women not receiving the help they need.”

With over 1 billion adults worldwide are obese and 10% of the world’s children are overweight or obese, safe weight loss is a critical health need now more than ever. Linked to higher blood pressure, cardiovascular disease, nonalcoholic fatty liver disease, liver cancer, Type 2 diabetes, and numerous other chronic diseases, it’s no wonder that obesity can cut a decade off your lifespan.

Experts at the University of Michigan report that 20% of 20-somethings are now obese. That’s one of the reasons why we created Smoothie Shakedown—an easy, inexpensive weight-loss plan that’s fun to follow. Like all my Fat Flush plans, it helps shed unwanted body fat, especially belly fat so closely linked to heart disease and Type 2 diabetes.

In clinical research, the Smoothie Shakedown jumpstarts weight loss in as little as 2 weeks. And many women lost up to 20 pounds in that short time! You simply enjoy a great-tasting, plant-based smoothie for two meals a day plus another healthy meal. And like any Fat Flush protocol, drink plenty of water and cran-water in between meals.

Go to the official Smoothie Shakedown website for delicious smoothie recipes using a special gluten- and dairy-free protein. Combining pea and rice for a complete source of essential amino acids, Fat Flush Body Protein has one of the highest Protein Efficiency ratings available. This means you’ll feel full and energized for a good 4 hours—without cravings or blood sugar highs and subsequent lows.

Added Support
If you’re on Facebook, log on to the Smoothie Shakedown page. You’ll also find plenty of support on the Fat Flush Forum. Studies have shown that this kind of online support helps people stick to their weight-loss goals—and the Forum is filled with useful tips from 1,000s of Fat Flushers worldwide.

For anyone who has 50 pounds or more to lose, Fat Flush for Life offers a longer term, season-by-season approach with menu plans and over 50 recipes for healthy weight control. Named one of Time’s Top 10 Diets in 2010 (it’s debut year), this plan supports the liver while protecting against vascular inflammation in diabetes and heart disease.

Spring’s lighter diet filled with superstar food and more exercise is a great way to support the liver—the body’s premier fat-burning organ. Fat Flush for Life also includes anti-inflammatory fats including omega-3 rich fish oil and Hi-Lignan Flax Oil to trim belly fat and support cardiovascular health.

If you hit a weight-loss plateau or want expert help in modifying any of my Fat Flush programs, try personalized meal planning services, lshapiro@annlouise.com. With 8 years experience as a Fat Flusher, Linda knows how to design cost effective, easy-to-prepare, flexible meal plans—incorporating your own favorite foods. Best all, this personalized service can be adapted to all of my books including The Fast Track Detox Diet and The Gut Flush Plan.

Sources:
Smoothie Shakedown
Fat Flush for Life
www.healthday.com/Article.asp?AID=637983
www.healthday.com/Article.asp?AID=638265
www.ncbi.nlm.nih.gov/pubmed/20432259
www.ncbi.nlm.nih.gov/pubmed/20428625
www.usatoday.com/news/health/2010-04-26-bad-habits-death_N.htm

Rebounding moves sluggish lymph.

While the circulatory system carries nutrients, oxygen, and hormones to our cells, the lymphatic system is the body’s garbage disposal.

Its mesh-like network of tiny vessels transports lymph (fluid) from around the cells through the lymph nodes, where waste products are filtered out, unhealthy cells are trapped, and bacteria are destroyed. As it moves through the body, lymph also pulls fat out for transport to the liver. Protein and carbohydrates are left behind to travel via the bloodstream to nourish the body. To keep lymph moving, your body depends on the movement of your arms and legs—along with massage and deep breathing—since the lymphatic system has no pump (like the heart) of its own.

When the lymphatic system isn’t working properly, fluid accumulates around cells, which, in some cases, can result in up to fifteen pounds of excess weight. This fluid prevents nutrients from entering cells, depriving them of the nourishment they need. Stagnant fluid that accumulates in your legs can bind to fat cells that become swollen—resulting in cellulite and varicose veins.

So, what does this have to do with exercise?

A lot.

Without an internal pump to move lymph along, the system depends on your muscle movement. One of the best ways I’ve found to exercise the lymphatic system is the daily use of a rebounder or mini-trampoline. No matter where you live, you can exercise the lymphatics by bouncing on a rebounder for five to twenty minutes a day.

The mini-trampoline has proven to be one of the most efficient—yet least harmful— forms of exercise. A high level of cardiovascular fitness and toning results from regular bouncing every day. The low-impact rebounding acts to gently move waste materials in the lymph. In fact, the vertical motion of rebounding on a mini-trampoline or “rebounder” is the single best way to cleanse the lymphatic system because the up and down jumping motion parallels the way lymph nodes function, opening and closing vertically.

Your cells get a deep squeeze from all that bouncing, which helps move toxins out. No other exercise that I know of yields the dimple-dashing, cellulite-slashing benefits regular rebounding offers. It is virtually the “excuse-proof exercise” because it can be done anywhere year round.

Since rebounding is a form of cardio exercise, I always suggest that you start slowly. Bounce for only five minutes at a time—without your feet leaving the rebounder—then work up a little bit each day until you are jumping for twenty minutes. You will find that the light pressure on the thighs powerfully activates lymphatic drainage. Within two weeks, legs, buttocks, and ankles are better toned and fatty cellulite deposits begin to disappear.

The advantage of the mini-trampoline is its universality. It can be used by people of all ages, in all stages of life. Even physically-impaired individuals who cannot walk can sit on it or put their feet on it while someone else is bouncing and still receive lymphatic benefits. For a more strenuous workout, simply bounce faster and lower.

Of all the rebounders I have tried, I really like ReboundAIR—founded by Olympian and inventor, Al Carter—for the line’s quality, portability, and safety. Without a doubt, rebounding has made a major comeback from its heyday in the ’70s with more efficient and streamlined rebounders. Mine folds up so I can take it anywhere.