The fantastic “Story of Stuff” people have released a must-see video about how truly dangerous many beauty products can be. Watch this, then go to www.cosmeticsdatabase.org to find out how your favorite shampoo or lotion rates:
Nutrition for Empowered Women | Honor your body. Fulfill your dreams.
With Alexandra Jamieson, author of The Great American Detox Diet, and featured on
Oprah and the Oscar-nominated hit movie, Super Size Me.
Women’s Health
Move It or Lose It! Dangers of Sitting & Work Place Aerobics
If there was ever an argument for getting off your tuckus (pronounced TOOK-us: that’s good old New York-Yiddish slang for your rear end) it’s this latest study from The American Cancer Society.
The 14 year long study showed that people who sit less during leisure hours have longer lives. It gets even better if you don’t sit all day for work as well. Sitting more throughout the day leads to higher rates of cancer and heart disease. Read the full article on WebMD here…
I didn’t know this information until today, but it makes sense. I’m reminded of my first corporate job working in media planning at a big advertising agency. I had always been active growing up, and rode my bicycle throughout college to class and work. I started to feel sluggish and was gaining a few pounds after my first few months of this new desk job, and came up with a way to get exercise throughout the day, at work, for free.
I called it bathroom aerobics. Sounds funny, but it kept me sane and increased my energy. Here’s how it works:
- Do 20 pushups against the bathroom sink (make sure to dry it off first – don’t want to slip and chip a tooth)
- Do the wall sit against the door inside the bathroom with your knees at a right angle, for 2-5 minutes at a stretch (make sure it’s securely locked – don’t want to tumble out backwards!)
- Bend over and touch your toes, allowing your head and arms to hang for 30 seconds
If you’re brave or certain no one will walk into the bathroom while you’re doing these “toilet trainings” you can do sets of jumping jacks, lunges, and more stretches.
Get moving! You’ll feel so much better, and you probably won’t need that afternoon coffee break because your energy will be up and moving the more you are.
Be well, Alex
Does this look like your shopping cart?
I was standing in line at the local grocery store after working out at my local YMCA and taking a nice steam bath. I noticed the woman in front of me in the check-out line was also a member at the Y – I had seen her around the stationary bikes before. She was still in her workout clothes and we both smiled and nodded in recognition. Blonde, athletic and slim, this woman seems to be the picture of a healthy American. She just came from the gym!
But when I looked at the food she was buying, my mouth dropped open:
Equal, a plastic lemon, low-fat, non-organic milk, bacon, Pam Cooking Spray and Gatorade.
Does this look like your shopping cart?
The groceries this woman was buying might be shortening her life span and taking her quality of life down a notch. Here’s what I mean:
Equal: AKA Aspartame
In 1996, the FDA approved its use as a “general purpose sweetener,” and it can now be found in more than 6,000 foods. Serious complaints associated with this artificial sweetener:
Depression: In a study of the effect of aspartame on 40 patients with depression, the study was cut short due to the severity of reactions within the first 13 patients tested. The outcome showed that individuals with mood disorders were particularly sensitive to aspartame and recommended that it be avoided by them.
Headaches: Three randomized double-blind, placebo-controlled studies with more than 200 adult migraine sufferers showed that headaches were more frequent and more severe in the aspartame-treated group.
Instead: Try Stevia or Brown Rice Syrup
PAM: Cooking Spray
The oil isn’t organic, meaning chemical solvents could be found in trace amounts in the fatty liquid. PAM also uses propellants, including isobutane and propane, for the spraying action.
Instead: Use your own high-quality cooking oils and buy a refillable pump sprayer
Low-Fat, Non-Organic Milk:
Non-organic dairy cows are given constant doses of antibiotics to ward off infection in their cramped, unclean living conditions, and growth hormones to increase their milk supply. Both antibiotics and growth hormones can be found in trace amounts in non-organic dairy products.
Dairy consumption has been linked with higher rates of prostate and breast cancers, heart disease and Type 2 Diabetes. Symptoms of milk-protein allergy include asthma, cough, runny nose, sinus infections and recurring ear infections.
Instead: Use any other plant milk like almond, hemp, rice or soy
PLASTIC LEMONS: pasteurized lemon juice
The Vitamin C or ascorbic acid levels are greatly reduced in this “convenience food,” so you’ll get more flavor and health benefits from a real lemon. Acidic foods like lemon juice can also degrade the plastic and leach chemicals into the juice.
Instead: Try real lemons and juice them.
GATORADE: electrolyte replacement sports drink
High fructose corn syrup, numerous other sugars, and food colorings added to enhance “flavor perception” are just a few of the ingredients in this drink. Skip the mind-bending excito-toxins and added sweeteners.
Instead: Try young coconut water or those little Emercen-C packets and water.
Order Osteo-Sun Vegan Vitamin D from Dr. Fuhrman! Comment here:
Click here to order your Osteo-Sun, my favorite, high quality, bone-saving supplement!
Dr. Fuhrman, a giant in the natural health field, has just launched a new supplement that I’m thrilled with. A quality vegan, Vitamin D that will help protect your bones? Fantastic!
Read about this high-quality product below and get yourself some bone strengthening goodness!
Vitamin D, the Right Stuff
It does not seem that vegetarians or vegans are more likely to become Vitamin D deficient than non-vegans, but much of the general population is simply not getting enough! Read on to learn why Vitamin D is so vital to your health and well being and how to get the highest quality VEGAN Vitamin D supplement from a trusted physician.
It is extremely important for individuals with limited sun exposure to ingest supplemental vitamin D.
Vitamin D is a fat soluble vitamin that is made in your body after exposure to ultraviolet (UV) rays from the sun. Scientists have found that Vitamin D has biological actions in almost every cell and tissue in the human body. What is troublesome is that vitamin D deficiency is now recognized as a pandemic, affecting 30-50% of the population.1 The amount of vitamin D contained in most multivitamins (400 IU) is simply not enough to fuel all of vitamin D’s vital processes in the body.
Research suggests that vitamin D is important to maintain a healthy immune system, regulate cell growth, and prevent osteoporosis, cardiovascular disease, and cancer. Vitamin D has been shown to protect against the development of autoimmune diseases such as inflammatory bowel disease, multiple sclerosis and rheumatoid arthritis.1-2
Food sources of vitamin D are scarce – exposure to sunlight provides most humans with their vitamin D requirement. The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D. Season, time of day, cloud cover, smog, and sunscreen affect UV ray exposure and vitamin D synthesis. For example, sunlight exposure from November through February in Boston is insufficient to produce significant vitamin D synthesis in the skin. Melanin is the pigment that gives skin its color. The high melanin content in darker skin reduces the skin’s ability to produce vitamin D from sunlight. It is very important for African Americans and other populations with dark-pigmented skin to consume recommended amounts of vitamin D. Some studies suggest that older adults, especially women, in these groups are at extremely high risk of vitamin D deficiency. There is also considerable evidence to suggest that the epidemic vitamin D deficiency in black men contributes to their high prevalence of prostate cancer.
Vitamin D and Bone Health
Vitamin D sends signals to the intestines to increase the absorption of calcium and phosphorus. By promoting calcium absorption, vitamin D helps to form and maintain strong bones. Vitamin D also works in concert with a number of other vitamins, minerals, and hormones to promote bone mineralization. Recent medical studies document that vitamin D is more effective than calcium for protecting and building bone. In fact, too much calcium can interfere with the conversion of vitamin D into its biologically active form.3 Therefore, high dose calcium, (especially without a corresponding increase in vitamin D) consumed by so many women, is not the most effective way to increase bone density and may even increase cancer risk as a result of lower vitamin D function. The modern world has an epidemic of vitamin D deficiency and most often a multivitamin containing the RDA for D is simply insufficient to bring blood levels up to the ideal range, especially as we age.
Vitamin D and Cancer
Vitamin D regulates several genes and cellular processes related to cancer progression. Epidemiologic evidence indicates that vitamin D is protective against several common cancers including cancers of the breast, prostate, pancreas, lung, colon, and endometrium.4
Dr. Fuhrman’s Osteo–Sun vegan formula
Features:
Benefits:
|
Osteo–Sun vegan formulation is a nutritional supplement designed by Dr. Fuhrman, not only for protection and therapy for osteoporosis, but also for both men and women who desire optimal health. It has been specifically formulated to be higher in vitamin D and lower in calcium and magnesium compared to most other supplements designed for bone health to meet the needs of individuals who work indoors and are not exposed to adequate sunlight to produce optimal levels of vitamin D. Silica has been added to further promote bone mineral density and stronger hair and nails.5
Dr. Fuhrman’s Osteo–Sun vegan formulation gives you the extra vitamin D you need, silica for stronger bones, hair and nails, and just the right dose of calcium and magnesium to bring your intake to the best level to maximize bone health.
Dr. Fuhrman’s Osteo–Sun vegan formulation is designed with each capsule supplying 600 IUs of vitamin D2 so that two to six capsules per day can be utilized depending on each person’s individual needs. Osteo-Sun vegan formulation utilizes vitamin D2 (ergocalciferol), a form of the vitamin which is obtained only from plant sources. Some forms of Vitamin D are not vegan. The most common form found in supplements is cholecalciferol, or Vitamin D3, which is derived from sheeps’ wool. The higher levels of vitamin D2 used in Osteo-sun vegan are sufficient to adjust for its lower vitamin activity.
| Suggested Use: 2 – 4 capsules daily. Serving Size: 3 Capsules Servings Per Container: 60 |
||
| Supplement Facts: | Amount per Serving | %DV |
| Vitamin D (as ergocalciferol) | 1800 IU | 450% |
| Calcium (as calcium citrate and calcium amino acid chelate) | 375 mg | 38% |
| Magnesium (as magnesium oxide, magnesium aspartate, and magnesium glychinate) | 150 mg | 38% |
| ** Daily Value (DV) not established Other ingredients: Cellulose, magnesium stearate and silica. Osteo-Sun is gluten free. Contains corn or corn derivatives. |
||
References:
1. American Heart Association. Heart Disease and Stroke Statistics-2009 Update. Dallas; AHA:2009. Statistics Committee and Stroke Statistics Subcommittee. Circulation. 2008 Dec 15.
Lee JH et al. Vitamin D deficiency an important, common, and easily treatable cardiovascular risk factor? J Am Coll Cardiol. 2008 Dec 9;52(24):1949-56.
2. Holick MF. Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. Am J Clin Nutr 2004;80(suppl):1678S- 88S
3. Giovannucci E Cancer Causes Control 1998 Dec;9(6):567-82 Dietary influences of 1,25(OH)2 vitamin D in relation to prostate cancer: a hypothesis.
4. Peterlik M et al. Calcium, vitamin D and cancer. Anticancer Res. 2009 Sep;29(9):3687-98.
5. Lassus A. Colloidal silicic acid for oral and topical treatment of aged skin, fragile hair and brittle nails in females. J Int Med Res. 1993 Jul-Aug;21(4):209-15. Jugdaohsingh R, Tucker KL, Qiao N, Cupples LA, Kiel DP, Powell JJ. Dietary silicon intake is positively associated with bone mineral density in men and premenopausal women of the Framingham Offspring cohort. J Bone Miner Res. 2004 Feb;19(2):297-307. Carlisle EM. Silicon as a trace nutrient. Sci Total Environ. 1988 Jul 1;73(1-2):95-106. Rico H, Gallego-Lago JL, Hernandez ER, et al. Effect of silicon supplement on osteopenia induced by ovariectomy in rats. Calcif Tissue Int. 2000;66:53-55.
Is your tap water safe? What to do if it’s not…
Drinking water is one of the first steps towards helping your body detoxify nasty chemicals and years of abuse.
The members of my 8 Week Detox Tele-Course have noticed great improvements in their digestion and skin health just from increasing their water intake! But what if the water you’re drinking is harmful, too? There are over 300 contaminants found in American’s drinking water. What kind of filter should you use? How does your city’s water rate?
The good folks at the Environmental Working Group are here to help again! The EWG has put together a national tap water quality database. It makes it easy for you to identify and understand the contaminants in your water — and find the right filter — all in one place. Simply go here and find out the basics – you’ll be glad you did: http://www.ewg.org/tap-water/welcome
What’s Alex up to for the holidays? (And a great detox tip!)
I just wanted to send you a little holiday cheer and a useful idea for true holiday health:
This weekend is the true start of winter – today is Winter Solstice! And my house and yard are covered with 8 inches of newly fallen snow. To truly take care of myself and my clients (and my family!) I’ve made a commitment to myself to hibernate as much as possible for the next 2 weeks. That means I’m going to bed early and waking up with the sun – it’s natural, and it will lead me to better winter productivity. Let me explain:
Winter is about turning inward, laying low, and dreaming dreams of the year to come. The trees drop their leaves and most plants slow down outward signs of growth to protect their roots and their core. Until very recently, say the last 100 years, human activity was limited by the seasons and available natural light. Farmers worked hard the three other seasons of the year, put up enough food for winter, and people stayed put (except to hunt, but that’s another story).
Now we have electricity to give us light far into the winter nights which allows us to stay up late and burn our reserves. Rather than laying fallow, like the fields of grass and leafless trees, we keep working hard and don’t allow ourselves to rest or hibernate in the winter, even though we may feel the urge.
I’ve committed to going to bed by 10pm at the latest every night for the next 2 weeks, and I wanted to offer you the possibility of doing the same. Every hour you sleep before midnight will drastically increase the grounded energy you have available during the day. (A great way to reduce your need for caffeine, by the way!) The better rested you are, the less late night tv you watch, the deeper sleep you get during the dark hours, the more productive and healthy you will be this season.
Supporting my clients to make simple, though not always the easiest, choices for true health is one of my passions. I’m happy to say that 4 women are already signed up for my 8 Week January Detox Tele-Course. To join the group and get started with your winter wellness now, go here:
http://www.nutritionforempoweredwomen.com/services/reboot/
May your days be merry and bright, and your nights cozy and calm~
Alexandra
Aromatherapy from H Gillerman Organics – win free samples!
Essential oils and perfumes have been used by humans throughout history for enticing possible mates, but they’re also a fantastic natural method of healing and preventing disease and illness.
My friend Hope Gillerman, a talented Alexander Technique practitioner, has developed her own line of amazing organic aromatherapy blends which address the health and wellness woes of modern women.
I personally love her Pure Breathing Chest Remedy, which comes in a convenient roll-on bottle and smells
much nicer than Hall’s for cold and flu season. It’s easy to put on children and smells good enough to wear to work.
Win free samples of H. Gillerman Organics Pure Essential Oil Blends!
Simply go to the website, find which formula would benefit you the most, and leave a comment here on my blog! I’ll choose a few random comments and send the winners a sample gift bag of Hope’s amazing blends.
**Don’t forget to order a couple of the gift and sample packets for Winter Relief, Chilling Out and Dream On!
Here’s to your health,
Alex
Breast cancer screening debate – are we looking in the right place?
The recent news that the US Preventative Services Task Force recommends changing the age and frequency for mammogram screenings has many women confused and angry. After all, breast cancer is still a top killer of women in the US.
The American Cancer Society reports breast cancer rates have risen about 30% in the past 25 years in western countries, due in part to increased screening. In the United States, though, breast cancer rates decreased by 10% between 2000-2004, largely due to a reduction in hormone replacement therapy.
Perhaps we should be putting more effort into publicizing the ways in which women can take an active role in preventing breast and other cancers NOW:
1. Follow a plant-based diet: Avoiding animal foods like meat and dairy greatly reduces cancer risks for many types of cancer, including breast cancer.
2. Maintain a healthy weight: Weight gain in midlife has been shown to significantly increase breast cancer risk.
3. Starting now, exercise regularly – for the rest of your life: Regular exercise provides amazing protection against breast cancer. Get 30 minutes or more of moderate aerobic activity daily.
4. Minimize or avoid alcohol: Alcohol use is the most well established dietary risk factor for breast cancer.
5. Go WHOLE grain: Cut out white foods: white flour, rice, potatoes, sugar and products containing them. These foods trigger hormonal changes that promote cellular growth in breast tissue. Instead, eat whole grains and beans and legumes. (For a great bread replacement, try Food For Life’s Ezekiel Bread)
6. Eat MORE fruits and vegetables: At least 7 servings a day. The best foods for breast cancer protection are lightly cooked or raw cruciferous vegetables (broccoli, cabbage, brussels sprouts, cauliflower) ; dark leafy greens (collards, kale, spinach) ; carrots and tomatoes. The best fruits are citrus, berries and cherries.
7. Eat organic: Avoiding carcinogenic pesticides and herbicides is the best way to eat. Organic foods are also higher in vitamins and minerals.
Be well,
Alexandra
Proper Pooping
Proper Pooping
“[Humans are] not meant to sit on a toilet, but to squat in a field.”
-Michael I. Freilich, MD
As the mother of a 2 ½ year old, and certified holistic health counselor, you can bet that I talk about poop a lot. Helping people to poop properly has become a major part of my life!
Daily, comfortable elimination is one of the “platforms” of overall health. I have worked with countless clients who were dealing with chronic constipation. Some people are constipated and they don’t even know it – they think it’s normal to “go” 2-3 times a week. It’s not. Healthy elimination means pooping without strain or discomfort at least once a day.
Encouraging people to squat on the toilet, or use one of the new squat platforms below, has cured many people of hemorrhoids and prevents fecal stagnation that can lead to intestinal diseases.
One of the easiest, cheapest ways that I have found works to help people poop more perfectly is the old fashioned squat. The “primitive” people of the world still eliminate the way our ancestors did, by squatting over holes in the floor which are connected to a septic system, ditch or even modern plumbing.
I am reminded of my trip to Hong Kong several years ago. At almost every tourist site, the public toilets looked like “modern” American facilities – until you went in the stall! There was no toilet! Just a hole in the floor 
– but it was clean, there was toilet paper, and everyone seemed fine with it so I gave it a “go.” I found it was much easier for eliminating.
Now you can buy modern, squat-inducing “natural position” toilets at – http://www.blueearthceramics.com/.
If you don’t want to go all the way to installing a new toilet (even though they look pretty cool!) you can buy a cheaper kit called Nature’s Platform at http://www.naturesplatform.com/index.html which fits around your already existing toilet.
If you don’t feel like plunking down some change for a new toilet or even the platform kit, you can help yourself eliminate easier by simply squatting on your heels for a few minutes before sitting on the toilet. This will get things moving quicker and easier. 
Happy eliminating!
Alexandra
